lift log

[Purefilth]

Ok, Back day

Seated row - warmup set on 35Kg
then

4 x 49Kg
sets

lat pulldown

Same
1 warmup set then
4 x 49Kg

Standing rows
3 x 12 x 50kg

bicep curls

15kg x 8 warmuplike its needed after ^^^

35Kg x12

35Kg x 8

Ab work - decline Situps - 2 sets to exhaustion

shrugs 1 x 12 x 15Kg(each hand)

 

[Purefilth]

chest and tris today - rinsed it! ChesT doesnt seem to get worked enough though, tris give out first... any ideas?

I mean triceps are prone to wearing out before chest is properly worked - Anyone else have this problem?

 

[Purefilth]

upper back + biceps

Lat pulldowns

42kg x 12
56kg x 12 x 4
63kg x 12 x 4

Seated row

49 kg x 12

56 kg x 12 x 4

63 kg x 10 x 3
63 kg x 8

Good mornings
12.5kg each hand

4 sets of 8

Db row 20 kg each hand

3 x 12

bicep curls db
20 kg each hand

20kg x 8
20kg x 6
20kg x 5

Boom! done!

 

[Krueg]

Nice job hitting the lower back, most people neglect that area.

 

[TheStig]

Nice job hitting the lower back, most people neglect that area.

...then when they may finally decide to hit that area, they go too heavy or use bad form, and pull/strain a muscle, or have extreme lower back tightness, and never do lower back again. It's all about form, starting at a reasonable weight, and being consistent.

 

[Purefilth]

^^yup, learnt that the hard way last year! I try to hit all the spots now

 

[Purefilth]

ok been off here for a week or so, done a couple leg days and a couple chest days.

Ive had to lay off back and shoulders cos after ^^^^ (post #47) the inflammation went manic on left side - its almost healed now, but i'm still conna hold off pushing it for a couple of days. purely to ensure its fully healed.

I really cant be bothered with having an injury drag out longer than it needs to jusyt cos I wanna work out!

 

[Krueg]

Sorry to hear, I bet you'll come back stronger.

 

[TheStig]

I really cant be bothered with having an injury drag out longer than it needs to jusyt cos I wanna work out!

Definitely the right mentality

 

[Purefilth]

Squats smashed today, did some back too, just light to see how it holds. If it hurts tomorrow, ill hold off another week.

 

[Purefilth]

OK, so I woke up and DMPs on chest and tri.
Went to stand DMP on azz, lower back and quads

So shoulder felt ok, and I went for it. I think its healed, tomorrow will show for sure though, cos I hit it pretty hard. Back and biceps, shoulders today. Good session too, pushed at strength boundaries.

 

[Purefilth]

Pushin squats is like sxx, Do it properly and you cant walk for the next week .

Yeah thats me sayin I still got DMPs - proper sore still from 3days ago.


Ok Chest and Tri again. Worked to failure on both, pushing more weight on too.

Top chest press weight today 139 Lb.
Top Incline press 123.5 Lb
Top Fly 139Lb

Top Tricep ext weight 120Lb (5xworking sets of 8-12)


Thats the top figures - all as working sets (3 sets 6-10 reps)

Cant be remembering every weight I lifted and these are the ones that matter anyway

 

[Purefilth]

Short one today.

2x8 wide grip chin ups

Lat pull downs
12 x 63kg
10 x 70 kg
8 x 77 kg
6 x 77 kg

Deadlifts (half assed effort here)
8x 60 kg
2 x 8 x 90kg

Squats (half assed effort here too - but went as low as poss.)
12 x 40kg
8 x 60kg
8 x 70kg
8 x 70kg

Seated row
12 x 49
10 x 63
8 x 70
8 x 70

Pretty much a Half assed effort all over today, but I still went in to maintain a little even thouggh I couldnt be assed - and I congratulate myself for that

 

[Purefilth]

Tore up on chest the other day.

Smashed up squats - Peaked 2x sets 8 on 100kg

then did back and biceps and shoulder shrugs.

feels good

 

[Purefilth]

Ok, Chest and tris - Not a bad session today. finally got back to OH lift again, not heavy just 40 Kg for a few sets - gotta get me shoulder back in to play. Do not wanna pinch the muscle again.

 

[TheStig]

Ok, Chest and tris - Not a bad session today. finally got back to OH lift again, not heavy just 40 Kg for a few sets - gotta get me shoulder back in to play. Do not wanna pinch the muscle again.

How did you pinch it?

 

[Purefilth]

How did you pinch it?

didnt warm up properly, went in for a heavy OH lift and felt it pinch right by my spine.
Stopped lifting straight away but the muscle still spazm'd and inflamed

bloody annoying! it was one of those dull aches that wouldnt go away and i couldnt turn my head - it just pulled all the way down my neck.

 

[Purefilth]

Ok, ripped out a back biceps day yesterday and tore open another chest triceps today.

I can now do OH lift (warmed up properly of course)

tri extensions i'm doing 54 kg as working sets now (thats 4 sets 8 - 12 reps)
put it up to 59 kg for a set in the middle but only got out 6 reps.

cant do squats for a week or so - I think I went too heavy last leg day (100Kg working sets) and got a pain in the tops of my knees. so rest is needed for those and a big reminder to myself that I shouldnt be pushing it so hard ALL the time.


so due to that, I may do leg curls tomorrow for leg day, but failing there its gonna be a back and biceps day again (this has been incorporating lower back lately which is almost maxing out the ext machine at 120kg+ )

 

[Purefilth]

Been off this thread for a while

Heavy squats are out of the question still (Had my PT buddy check my form, just in case I was set up wrong - form was fine - just overexherted myself), but I covered with leg extensions, curls and lower back extensions.

Calves - still hammering with 88kg working sets

Had a pull days and a couple push days. Strength and endurance are improving. I still have some 'serious mass' shake mix left, so ive not started a summer cut yet (I never have held bodyfat - so less time is needed for me there) Ill give it another week

I find it strange that at the ages of 17-19 I could chest press MORE than I currently have worked up to. Guess thats from years of laziness and spattered training...
my arms are Beast though now

 

[Purefilth]

Ok, Pull day yesterday. did well there.

Legs today.
did 3minutes cycle to warmup.
Leg extension, Leg curl, leg press,

also did leg extension weghted at 42kg, hold for 30 secs,10 sec break, rinse repeat.

20 minute cycle (hill)

did some lower back ext, and
did some tri exts and dips too just fro kicks