My digital notebook

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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.

 

[frystyle]

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 .

 

[frystyle]

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.

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

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

 

[MilkManUK]

Welcome back mate, keep up the good work.

 

[frystyle]

Welcome back mate, keep up the good work.

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

 

[frystyle]

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

 

[frystyle]

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

 

[frystyle]

Deadift
142 kg x 1
150 kg x 1 PR
155 kg x 1 PR !

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

 

[frystyle]

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

 

[frystyle]

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.