My digital notebook | Page 13

Discussion in 'Training Logs' started by frystyle, Jun 19, 2015.

  1. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 15
    40 kg x 2 x 5
    50 kg x 5
    60 kg x 5
    65 kg x 4 x 2

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    100 kg x 5
    115 kg x 4 x 2

    Pendlay rows
    51 kg x 4 x 12

    These turned into bent over rows after the second set. My lower back was fried.

    Snatch grip shrugs
    51 kg x 4 x 17

    Face pulls
    16 kg x 3 x 20
    Forgot to put another 1 kg on one side, this was supposed to be done with 17 kg.

    Ab wheel roll out
    3 x 10

    Bodyweight 90 kg
     
    #241
  2. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 15
    40 kg x 5
    50 kg x 5
    55 kg x 5 x 4

    Deadlift
    60 kg x 2 x 5
    103 kg x 5 x 4

    Chin ups
    6, 5, 5, 5

    Barbell curls
    28 kg x 4 x 12

    Rear delt flies
    2,5 kg x 3 x 25

    Bodyweight 90,3 kg
     
    #242
  3. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 15
    40 kg x 2 x 5
    50 kg x 5
    60 kg x 5
    68 kg x 4 x 1

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    100 kg x 5
    123 kg x 4 x 1

    Pendlay rows
    52 kg x 3 x 8

    Snatch grip shrugs
    52 kg x 3 x 20

    Facepulls
    17 kg x 3 x 20

    Ab wheel rollouts
    3 x 10

    Bodyweight 90,8 kg
     
    #243
  4. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 15
    40 kg x 5
    53 kg x 6 x 5

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    95 kg x 6 x 5

    Chin ups
    6, 6, 5, 5

    Barbell curls
    29 kg x 4 x 8

    Rear delt flies
    2,5 kg x 3 x 20

    Bodyweight 90,1 kg
     
    #244
  5. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 15
    40 kg x 2 x 5
    50 kg x 5
    60 kg x 5 x 4

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    100 kg x 2
    110 kg x 5 x 4

    Bent over rows
    52 kg x 4 x 8

    Snatch grip shrugs
    52 kg x 3 x 20

    Face pulls
    18 kg x 3 x 15

    Ab wheel roll out
    3 x 10

    Bodyweight 90,4 kg.
     
    #245
  6. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 10
    40 kg x 2 x 5
    50 kg x 5
    60 kg x 5
    65 kg x 4 x 3

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    100 kg x 3
    115 kg x 4 x 3

    Chin ups
    6, 6, 6, 5

    barbell curls
    29 kg x 4 x 10

    Rear delt flies
    2,5 kg x 3 x 20

    Bodyweight 89 kg

    Notes: I miss training muay thai. My knee is not fully back to normal, it still bothers me when I jog or squat down. I will go on holiday soon, then I can give it some complete rest for 2 weeks. Let's hope I can squat and go to MT again when I come back :).
     
    #246
  7. frystyle Blue Belt

    frystyle
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    Bench press
    20 kg x 2 x 10
    40 kg x 2 x 5
    50 kg x 5
    55 kg x 5 x 5

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    103 kg x 5 x 5

    Bent over rows
    52 kg x 4 x 10

    Sgshrugs
    52 kg x 3 x 20

    Facepulls
    18 kg x 3 x 20

    Ab wheel roll out
    3 x 10

    Bodyweight 90,6 kg.
     
    #247
  8. frystyle Blue Belt

    frystyle
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    Maxing out on reps today

    Bench press
    20 kg x 2 x 10
    40 kg x 5
    50 kg x 5
    60 kg x 3
    68 kg x 9

    Deadlift
    60 kg x 2 x 5
    80 kg x 5
    100 kg x 3
    110 kg x 2
    123 kg x 7

    Chin ups
    4 x 6

    Barbell curls
    29 kg x 4 x 12

    Rear delt flies
    3 kg x 3 x 20
     
    #248
  9. frystyle Blue Belt

    frystyle
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    Haven't logged my workouts here for quite some time but I am back. I don't know why I stopped logging to be honest, probably a combination of going on a holiday and not being interested in posting my workouts anymore due to the lack of progress.

    Even though I have not been logging I kept training. I am dealing with elbow pain (golfers elbow) for 3 months now and I stopped all pressing excercises this last month. At the moment I am only doing deadlifts, squats, assistance for back and abs. O and also still doing muay thai if my elbow isn't bothering too much.

    Squatting also makes my elbow feel irritated lately so I will try and see if I can switch to highbar. I read that highbar can be easier on the elbows.

    Tonights workout:

    Deadlift (sumo)
    136 kg x 5 x 3

    Squat
    82 kg x 3 x 10

    Seated cable rows
    40 kg x 2 x 15
    40 kg x 20

    Cable crunches
    30 kg x 3 x 15

    Last saturdays workout:
    Squats
    112 kg x 2
    112 kg x 2
    112 kg x 2
    112 kg x 2
    112 kg x 1, F

    Failing a rep aggrevates the elbow aids so I had to take some rest before continuing the workout.

    Deadlift (sumo)
    94 kg x 3 x 10

    Seated cable rows
    40 kg x 2 x 15
    40 kg x 20

    Cable crunches
    30 kg x 3 x 15
     
    #249
  10. frystyle Blue Belt

    frystyle
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    Squats (high bar)
    20 kg x 5 x 2
    40 kg x 5 x 2
    50 kg x 5
    55 kg x 5
    60 kg x 5 x 8

    Deadlift
    60 kg x 5
    80 kg x 3
    96 kg x 10 x 3

    Cable rows
    40 kg x 15 x 3

    Cable crunches
    30 kg x 15 x 3

    Rear delts
    2,5 kg x 15 x 3
     
    #250
  11. frystyle Blue Belt

    frystyle
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    High bar squats
    65 kg x 5 x 5

    Lat pulldown
    40 kg x 15 x 3

    Lat pull bicep curls
    20 kg x 20 x 3

    Face pulls
    20 kg x 15 x 3

    Dumbell bench press
    13 kg x 12 x 3
     
    #251
  12. frystyle Blue Belt

    frystyle
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    Deadlift
    138 kg x 5 x 3

    Squats
    70 kg x 5 x 5

    Cable rows
    40 kg x 3 x 15

    Cable crunches
    30 kg x 3 x 15

    db curls
    10 kg x 3 x 10
     
    #252
  13. frystyle Blue Belt

    frystyle
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    Yesterday
    Lat pulldowns
    40 kg x 3 x 15

    Lat pull bicep curl
    20 kg x 3 x 20

    Face pulls
    20 kg x 3 x 15

    Today
    Squat
    75 kg x 5 x 5

    Deadlift
    98 kg x 3 x 10

    Cable rows
    40 kg x 3 x 15

    Cable crunches
    30 kg x 3 x 15

    Db curls
    8 kg x 4 x 10
     
    #253
  14. MilkManUK Brown Belt

    MilkManUK
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    Welcome back mate, keep up the good work.
     
    #254
    frystyle likes this.
  15. frystyle Blue Belt

    frystyle
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    Thanks mate, yeah, deadlifting is progressing well. Hope my elbow heals up so I can bench again and I feel more comfortable squatting.
     
    #255
  16. frystyle Blue Belt

    frystyle
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    Squats
    80 kg x 5 x 5
    Trying various stances, wider, more narrow. When I stand wide, it feels good but I feel an urge to shuffle with my feet between reps because something feels off, this usually leeds to a staggered stance where my right foot points more outwards.

    Also tried a shoulder width stance wich is narrow for me. Feels a bit awkward but my brother said it looked good and I was able to stay upright so I will practice this narrower stance more. Need to shove out the knees more and place the bar a little bit higher next time since it was rolling a little.

    Lat pulldown
    40 kg x 3 x 15

    Lat pully bicep curl
    20 kg x 3 x 20

    Facepulls
    20 kg x 3 x 15
     
    #256
  17. frystyle Blue Belt

    frystyle
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    Tuesday evening
    Muay thai

    Wednesday
    Bench press
    40 kg x 5 x 8

    Lat pulldown
    40 kg x 3 x 15

    Lat pulldown bicep curl
    20 kg x 3 x 20

    Face pulls
    20 kg x 3 x 15

    Tonight

    Deadlift
    140 kg x 5 x 3
    Rep pr :).

    Squats
    60 kg x 3 x 8

    Cable rows
    40 kg x 3 x 15

    Cable crunches
    30 kg x 3 x 15

    Db curls + db hammer curls
    8 kg x 6 x 12
     
    #257
  18. frystyle Blue Belt

    frystyle
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    Deadift
    142 kg x 1
    150 kg x 1 PR
    155 kg x 1 PR :D!

    All squats are high bar
    Squats
    79 x 3 x 5

    Paused squats
    52 kg x 3 x 5

    Cable rows
    40 kg x 3 x 15

    Cable crunches
    30 kg x 3 x 15

    Bicep curls
    8 kg x 6 x 12
     
    #258
    SexyMahnaz and Viskovitz like this.
  19. frystyle Blue Belt

    frystyle
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    Muay Thai yesterday

    Lifting today
    Trying bench press again, elbow feels good so testing the water here.

    Bench press
    55 kg x 3 x 8

    CGBP
    40 kg x 3 x 10

    Incline bench
    40 kg x 3 x 10

    Db shoulder press
    8 kg x 3 x 15

    Rear delt fly ss with lateral raises
    2,5 kg plates x 3 x 15

    Tricep pushdown ss with face pulls
    15 kg x 3 x 15/20
     
    #259
  20. frystyle Blue Belt

    frystyle
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    Squats
    62 kg x 2 x 8
    62 kg x 10

    Filmed all sets to check my technique but somehow the phone stopped recording after 5 seconds.

    Bench press
    52 kg x 2 x 8
    52 kg x 10

    V-Grip pulldown
    40 kg x 3 x 15

    Face pulls
    15 kg x 3 x 20

    Tricep pushdown
    15 kg x 3 x 15

    Barbell bicep curl
    20 kg x 3 x 15

    Light training. Still figuring out my form on squats, what bothers me is that the only stance that feels natural to me, is with my feet in a slightly staggered stance where my right foot points outwards more than my left foot.
     
    #260

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