GodsGiftToFatBirds' Training Journal

[GodsGiftToFatBirds]

To be honest, I don't think there's any better way of calculating your own rep max than actually physically testing it, like i did yesterday. The only reason i said yesterday's results might not be 100% accurate was because i'd been ill in the week beforehand and so wasn't in my best condition.

I'd say those tables are much more useful for working out the weight you should use for reps, once you already know your one-rep max.
For example, considering that i do 4 reps in a set for deadlifts, and that my 1rm is 162kg (tbh, i don't think it would have been more than a couple of kilos higher even under perfect conditions), then by those tables, the weight i should be using for reps is 162kg * 0.881 = 142.7kg
Which is pretty much the weight i am intending to use next time i do deads, so guess i've got that one about right.
Though obviously, this is gonna depend somewhat on the number of sets you do and the length of recovery in between sets.

 

[GodsGiftToFatBirds]

Alright, todays session was chest, shoulders and triceps. Last night was a bit a blip from my diet, went out with my mates and for the first time in like 2 months had a proper sesh.
But its xmas, fvck it!

This was today's session:

DB Bench 37kg Rest Pause: 7,2,1 - felt good to be finally off 35's, i'd been doing them for fvcking ages. I'm gonna start continuously building up the weight with the bench now, rather than doing 37s for a while, then going for 40's, for example
NT: 37.5kg

Arnolds 3*6 19.5kg (2)
NT: 3*7

Weighted Dips w/12kg 3*8 (2) - this was on different 'bars' to what i had been using - i switched to the work surface and a window sill as they were closer together (albeit one bit higher than the other), which made it tougher, hence the lower weights
NT: 17kg

Bent over rear delt raise w/head on chair 3*8 9.5kg (2)
NT: 10.5kg


Merry xmas to everyone who reads this!!

 

[GodsGiftToFatBirds]

Lol at the lack of replies, i guess there just aren't many people reading this!
Oh well, doesn't matter, im def gonna keep this journal going, its a good reference for me, so i can see what i been doing in past sessons etc.

Today's session was legs, was good session until i fvcked up the weights on the widowmaker hack squats at the end (i left an extra 10kg disc on one side of the bar by mistake, meaning that instead of doing my intended 72kg, i ended up doing a lopsided 82kg, with 10kg more on one side of the bar than the other (lol, it didn't feel right but i didn't realise what i'd done till after the set!)

This was the session:

DB Walking Lunges 3*12 35kg (3 long strides, 3 short altenate) (1.5)
NT: Repeat

Lying Hamstring Curls 3*10 Level 9
NT: 3*12 - unfortunately, level 9 is as high as it goes

Barbell Hack Squats 2*6 87kg
(supposed to then be 1*20 with 72kg)
Actually maxed out with lopsided 82kg - did 11 reps
Then couple mins later, attempted the 72kg i'd intended to do - managed another 11 reps
NT: Repeat this, doing it how i intended to do it originally

 

[GodsGiftToFatBirds]

And this was today's session (back and biceps):

Deadlift 1*4 107kg
2*4 142.5kg (2)
NT: 143.5kg

Close grip pull ups w/u/hang grip w/22kg Rest Pause: Did 9,3,1
NT: Not sure whether to keep the same weight or increase it - i'll go into more detail in a mo

Bent Over Barbell rows w/64.5kg 3*6 (2)
NT: 65.5kg

Concentration Curls 3*8 25.5kg Managed 8,8,8 on RH, 8,8,6 on LH
NT: Hammer curls next week, then repeat concentration curls week after

Wide grip pull ups w/o/hang grip w/7kg 3*6 (2)
NT: Repeat, then prob increase weight week after


Ok yeh, what I was saying about the rest pause - I've only just starting training in this way - to anyone who knows their stuff: how do you go about building up the weights when doing rest-pause?
i.e. how many reps should you be looking to be able to do on rest-pause before increasing the weight?
For example, i did 9,3,1 on my weighted chin ups rest pause in today's session. Should i be increasing the weight for next session? Or wait till i can do more reps with the current weight?

I'll post this question as a separate thread if i don't get any decent responses to it on here.



On a sidenote, I checked my weight again today, it was 77kg. Which is no increase on what it was 2 weeks ago, but not bad considering i dropped to 75.5kg last week after being ill.

 

[Warboss Alex]

There's no magic number of reps as such. You want a rep range that yields the best strength gains - which is different for everyone.

There is a minimum though in my opinion; for safety purposes I'd never go below 10 reps on any exercise, so you'd be looking to get 6-8+ on your first miniset. After that it's down to you.

I'd say start with higher reps (15-20) for extension movements, curls and flat presses, and lower for chest and shoulder presses (10-15) but you might find that the opposite works better for you; basically, once you're in the lower end rep range for an exercise and have trouble getting increasing that weight in that rep range, go higher reps with the same weight; if you can increase weight with a low rep range then do so (staying within the safe minimums of course).

Just have a general range in mind and work from there.

Oh, and just because you got to 15 and you feel you can do 18, go all out to failure, don't stop just because you've got your target reps early..

 

[GodsGiftToFatBirds]

Thanks.

I reckon not going below on 10 reps on any rest-pause exercise is a pretty good general guideline - what i'm saying now for my training is that i wanna be doing at least 8 reps on the first mini-set and at least 11 reps overall before increasing the weight.

Which is why, for today's session, i decided to stick with the same weight (37s) for DB Bench, as I'd only done 7,2,1 with this weight last week.
Today's effort was awesome though, and I managed 9,3,1, i reckon thats a pretty good improvement in the space of just a week. So in keeping with my guidelines, i'll be increasing the weight for next week.

This was today's session:

DB Bench 37kg EH Rest Pause: 9,3,1
NT: 38.5kg

Arnolds 19.5kg EH 3*7 (2)
NT: 3*8

Weighted Dips w/17kg 3*8 (2)
Managed: 8,8,6
NT: Repeat

Bent over rear delt raise 10.5kg EH 3*8 (2)
NT: Repeat or find new exercise - I'm still not convinced how useful this one really is

 

[Warboss Alex]

Good effort with the DB bench! Yes, that's time to increase the weight. Keep doing this forever and you'll get larger.

Eh, I don't train rear delts and they grow fine. Deadlifts, rack deadlifts, back work, db shoulder work will take care of them.

 

[GodsGiftToFatBirds]

Yeh I agree, I'm def gonna take the rear delt raises out of that session.
Just thinking about it though: that leaves me with only 3 exercises on chest, shoulders & triceps day (those being DB bench, Arnolds and weighted dips). Surely 3 exercises is a bit too little. Out of interest, what would you recommend as a 4th exercise in this session?


Yesterday was legs day, I'm making good progress in the squats as well - yesterday I did the widowmaker with 87kg and 72kg, whereas only 2 weeks ago, I was pretty much all out to make it with 82kg and 67kg.

This was the session:

DB Walking Lunges w/35s 3*12 (3 long, 3 short strides) (1.5)
NT: 37kg

Lying Hamstring Curls 3*12 Level 9 (2)
Managed 12,12,11
NT: Repeat

BB Hack Squats 2*6 87kg
1*20 72kg (2)
NT: 88kg, 73kg

 

[GodsGiftToFatBirds]

Alright, didn't train for a few days up til yesterday cos of a niggling back problem.
Then yesterday was weird, felt quite tired before the session, was ok when doing the session (lifting as normal, with increased performance on the previous week), then felt completely utterly fvcked afterwards, with no energy, no appetite, nasty headache and my whole body aching. I slept from 9 last night til 5 this afternoon (20 hours!, I normally sleep 7 or 8), probably a good thing I wasn't working!

But this was yesterday's session (as you can see, my performance was pretty good, in spite of the problems):

Back and Biceps:

Deadlift 1*4 107kg
2*4 143.5kg (2)
NT: 144.5kg

Close grip pull ups w/u/hang grip w/27kg Rest Pause: Did 7,2,1
NT: Repeat

Bent over barbell rows 3*6 65.5kg (2)
NT: 66.5kg

Hammer Curls 3*8 24.5kg EH Alt (2)
NT: Concentration Curls next week, then 3*6 w/25.5 on hammers week after

Wide grip pull ups w/o/hang grip w/7kg 3*6 (2)
Managed 6,6,5
NT: Repeat


Oh, one final thought: I've been doing the same exercises in the same order for a good 6 weeks now, but I'm still progressing well i pretty much all of them.
Anyone give any advice on switching the exercises around: i.e. do you wait for progress to plateau before making changes, or do you switch them around every so often regardless?

 

[[S]alvatore]

It's good to stick to a routine for 8-12 weeks. But if you find your strength is still increasing, stick with it.

 

[GodsGiftToFatBirds]

Yeh, I think with what I'm doing for another 3 or 4 weeks anyway.

Today's session wasn't the best but tbh, having been ill the last few days (and probably still not quite 100%), I couldn't really have expected any more.

This was the session (chest, shoulders and triceps):

DB Bench w/38.5kg EH Rest Pause 6,1,0
NT: Repeat (i would normally drop to a lower weight after that kind of result, but i'm not doing cos i'm sure its just an after-effect of the illness)

Arnolds w/19.5kg EH 3*8 (2)
NT: 20.5kg

Weighted Dips w/17kg 3*8 (2) Managed 8,7,4
NT: Repeat

Cuban Press (on bodybuilding.com if you've not heard of it) 3*8 12kg EH (2)
NT: 13kg


I hate to think what my weight's dropped to now, cos i've hardly been able to eat a thing for like 3 days before today. I'll weigh myself again in a week's time when i've had time to get back to normal.

 

[GodsGiftToFatBirds]

Yo

I'm feeling much better now, back to 100% fit, and today's was a good session:

Legs:

DB Walking Lunges w/37kg EH 3*12 (3 short/3 long) (1.5)
NT: Repeat or maybe find new exercise - this has got easy

Lying Hamstring Curl 3*12 Level 9 (2)
NT: Find new exercise (can't increase the weight any more on the machine), maybe try them one-legged

BB Hack Squats 2*6 88kg
1*20 73kg (2)
NT: 89.5kg/74.5kg

 

[semag]

one legged = good, also try pull throughs

http://www.t-nation.com/readTopic.do?id=543483

a little way down "cable pull through." if you want a vid i can link that too.

 

[GodsGiftToFatBirds]

Thanks yeh, i'll check that out.

I'm actually gonna re-organise my whole routine I think - I'm starting to hit plateaus, and have even gone backwards a bit on a couple of exercises in recent sessions (see close grip pull ups on today's session). I've been eating really well too, so I reckon its the schedule that needs a bit of a re-vamp.
I'll draw up my new schedule sometime this evening, then post it up so that anyone who's got any feedback on it can have their say before my next session on Wednesday.

Anyway, this was today's session (back and biceps):

Deadlift 1*4 107kg
2*4 144.5kg (2)

Close grip pull ups w/uhang grip w/27kg Rest Pause: Did 7,1,0

Wide grip pull ups w/ohang grip w/7kg 3*6 (2)

Concentration Curls 3*8 25.5kg (2)
Managed 8,8,8 on RH, 8,8,6 on LH

 

[Not Quite There]

Alright mate

have you put on much muscle/weight yet?

I've put on a few pounds over x mas/new year, but not quite sure if thats all muscle! haha

 

[GodsGiftToFatBirds]

Probably not that much more since I last spoke to you mate, i weighed myself today, was 79kg, but that was late in the day after meals, would prob normally be more like 78. I reckon i look noticeably bigger in a t-shirt than i did 2-3 months ago, the ladies are loving it.

:rockon:


Though I'm more into the weights i'm doing to be honest and i reckon i've hit a bit of a plateau the last week or 2.
Check out the new schedule i'm about to post up in a separate thread - i've spent half this evening completely re-designing it. Have a look, see what you think.

 

[GodsGiftToFatBirds]

Alright, today was the first day on my new schedule, I did the chest session (even though i got it down for Thursday - I don't intend to be too fussy about the particular days).

DB Bench Press - Rest Pause w/38.5kg DBs - Did 6,1,1
NT: Incline first next week, then repeat week after

Dips (unweighted) 3*10 (2)
NT: Repeat - this pushed me right to the limit and I'm not sure if i quite completed the last rep

Incline DB Bench 2*6 w/29.5kg DBs (2) - Actually did 6,8 cos maxed out on 2nd set
NT: Doing incline first next week, so use a lot more weight, week after, do 30s or 30.5s


I liked this session - didn't take too long, stuck to core exercises and I liked the idea of having both flat and incline press in the same session, like i could really push myself to the limit.

Weighed myself at normal time today btw, I'm just under 78kg, prob 77.75 for reference

 

[GodsGiftToFatBirds]

Did the 2nd day of my new schedule yesterday.
Was my new back and biceps day, here's what i did:

Deadlift 1*4 107kg
2*4 144.5kg (2)
NT: 145.5kg

Bicep Curls (with one of those wonky bars - not sure what they're actually called, just bought one) 1*10 21kg
1*10 31kg
1*10 41kg (I was just feeling my way in with these, see how much i was able to use on a new exercise)
NT: Rest Pause w/41kg

Wide grip overhand pull ups Rest Pause: 14,4,3
NT: Use 7kg DB between feet

Concentration Curls 2*6 w/27kg

 

[GodsGiftToFatBirds]

Ok, today was shoulders and triceps:

Arnolds 3*6 w/22kg EH (2)
NT: Militaries next week, then 3*7 week after

Lying Close grip EZ Curl Bar Triceps Press To Chin 1*10 w/16kg
1*10 w/23.5kg
1*9 (attempted 10) w/41kg
NT: 3*6 w/41kg

Cuban Press 3*8 w/13kg EH (2)
NT: Lateral Raise next week, then 3*6 w/14.5kg week after

Press ups w/hands together 3*15 (1)
NT: Add some weight

 

[GodsGiftToFatBirds]

Ok and today's session was legs, was a decent session but a bit short (with only 2 exercises). I think I need to get some calf exercises in - any suggestions (bearing in mind i train at home and don't have machines, a squat rack or cables)?
I've tried calf raises with DBs before but find they just wear out your forearms before you can even feel anything in your calves.

Anyway, today's sesh:

Lying one-legged hamstring curls (to Semag, I checked the link you recommended: i don't have any cables to work with tho, so one-legged curls it is!) 1*10 Level 2
1*10 Level 3
1*10 Level 4
NT: 3*10 Level 4

BB Hack Squats 2*6 89.5kg
1*20 74.5kg (2)
NT: Try 3*8 w/92kg next week, then back to widowmaker week after


I've got some new whey powder btw, its strawberry flavour and absolutely gorgeous. I just felt like drinking about 10 pints of it straight after my workout!