- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
So the grams are the amount of protein you've eaten and the minus numbers are the caloric deficit you're in for the day?
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- Thread starter golvmopp
- Start date
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Paused DB flies
12.5kg*10*2
Paused BP
60*5
70*5
80*5
90*5
100*5
110*5
110*5
110*4+F
100*9 (tng)
Tough worksets, got greedy on the last workset. 100kg-tng was easy as fuck apart from a shaky barpath on the last rep, hence the rack.
DBBP
35kg*12
35kg*9
35kg*8
Standing DB skullcrushers
37.5kg*8*3
Rope pulldowns
(bunch)
DB curls
17.5kg*12
17.5kg*10
17.5kg*9
EZ curls
37kg*12
37kg*11
37kg*11
SGSLDL (Snatch-grip stiff-legged deadlift)
70*7
100*7
130*7*2
Mustard-o-meter: 7.5/10
Whiffing a rep on the bench sucked but otherwise I felt kinda peachy.
Other:
- 2hr30m
- 1.5 tbsp coffee in the morning.
12.5kg*10*2
Paused BP
60*5
70*5
80*5
90*5
100*5
110*5
110*5
110*4+F
100*9 (tng)
Tough worksets, got greedy on the last workset. 100kg-tng was easy as fuck apart from a shaky barpath on the last rep, hence the rack.
DBBP
35kg*12
35kg*9
35kg*8
Standing DB skullcrushers
37.5kg*8*3
Rope pulldowns
(bunch)
DB curls
17.5kg*12
17.5kg*10
17.5kg*9
EZ curls
37kg*12
37kg*11
37kg*11
SGSLDL (Snatch-grip stiff-legged deadlift)
70*7
100*7
130*7*2
Mustard-o-meter: 7.5/10
Whiffing a rep on the bench sucked but otherwise I felt kinda peachy.
Other:
- 2hr30m
- 1.5 tbsp coffee in the morning.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
DL (SGSLDL)
60*5 (*5)
100*5 (*5)
120*5 (*5)
140*5
160*5
180*5 -belt-
180*5 -belt-
180*7 -belt-
BB shrugs
180*15 -belt-
DB rows
50*20
Tingly right elbow when supporting on it.
Seated cable rows
75kg*10*2
Paused front squats
60*5*2
70*5
80*5*2
F#$÷ing rack position is killing me.
Ham curls
40kg*12*4
Mustard-o-meter: 7.5/10
Good session considering I'm low on sleep and feel like adrenally fatigued dogshit with hairtrigger cortisole-response.
Other:
- 1hr40m session
- 1.5tbsp coffee in the "morning".
60*5 (*5)
100*5 (*5)
120*5 (*5)
140*5
160*5
180*5 -belt-
180*5 -belt-
180*7 -belt-
BB shrugs
180*15 -belt-
DB rows
50*20
Tingly right elbow when supporting on it.
Seated cable rows
75kg*10*2
Paused front squats
60*5*2
70*5
80*5*2
F#$÷ing rack position is killing me.
Ham curls
40kg*12*4
Mustard-o-meter: 7.5/10
Good session considering I'm low on sleep and feel like adrenally fatigued dogshit with hairtrigger cortisole-response.
Other:
- 1hr40m session
- 1.5tbsp coffee in the "morning".
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Paused SOHP
40*5
50*5
60*5
70*5
75*5*4
55*12
Significantly better than last session! Tag some extra reps on next session in prep for 77.5kg.
Seated DB press
25*10*3
Standing DB skullcrushers
35kg*10*3
Paused DB flies
12.5*10
15*10*3
Holy shit these have gotten hard since the layoff.
SGSLDL
60*5
100*5
120*5
130*5
140*5
Paused front squats
60*5
70*5
80*5
90*5
70*5*2
Form breaks down at 90kg.
Treadmill
3km in 16:05 (230kcal)
Mustard-o-meter: 8/10
Other:
- 2hr45m session plus cardio
- 1.5tbsp coffee earlier in the day.
40*5
50*5
60*5
70*5
75*5*4
55*12
Significantly better than last session! Tag some extra reps on next session in prep for 77.5kg.
Seated DB press
25*10*3
Standing DB skullcrushers
35kg*10*3
Paused DB flies
12.5*10
15*10*3
Holy shit these have gotten hard since the layoff.
SGSLDL
60*5
100*5
120*5
130*5
140*5
Paused front squats
60*5
70*5
80*5
90*5
70*5*2
Form breaks down at 90kg.
Treadmill
3km in 16:05 (230kcal)
Mustard-o-meter: 8/10
Other:
- 2hr45m session plus cardio
- 1.5tbsp coffee earlier in the day.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Squat
60*5
100*5
120*5
140*5
160*5
185*5 -belt-
185*5 -belt-
185*6 -belt-
150*10
Front squat
70*7*3
Paused pullups (WIDERRR)
BW*5
+10kg*5
+15kg*5*3
BW*12 (pleasant surprise!)
Paused DB flies
12.5kg*10*2
DBBP
35kg*10
35kg*10
35kg*9
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Mustard-o-meter: 8.5/10
Wasnt too fired up coming in but performance was above expectations!
Other:
- 2hr50m session
- 1.5tbsp coffee
60*5
100*5
120*5
140*5
160*5
185*5 -belt-
185*5 -belt-
185*6 -belt-
150*10
Front squat
70*7*3
Paused pullups (WIDERRR)
BW*5
+10kg*5
+15kg*5*3
BW*12 (pleasant surprise!)
Paused DB flies
12.5kg*10*2
DBBP
35kg*10
35kg*10
35kg*9
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Mustard-o-meter: 8.5/10
Wasnt too fired up coming in but performance was above expectations!
Other:
- 2hr50m session
- 1.5tbsp coffee
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Paused DB flies
12.5*10
15*10
Paused BP
60*5
75*5
90*5
100*5
110*5*3
100*8 (tng)
Barspeed slows to a crawl on the last reps of every workset. Might push the weight up while sacrificing reps because I wanna maintain strength and cuts arent made for this amount of TUT regardless.
DBBP
35kg*10*2
35kg*9
Paused squat
60*5
100*5
120*5
140*5
Front squat
70kg*7*3
Standing DB skullcrushers
37.5kg*10*3
DB curls
17.5kg*12*3
EZ curls
(Bunch)
Mustard-o-meter: 8/10
Good session.
Other:
-2hr30m session
- cuppa black tea.
12.5*10
15*10
Paused BP
60*5
75*5
90*5
100*5
110*5*3
100*8 (tng)
Barspeed slows to a crawl on the last reps of every workset. Might push the weight up while sacrificing reps because I wanna maintain strength and cuts arent made for this amount of TUT regardless.
DBBP
35kg*10*2
35kg*9
Paused squat
60*5
100*5
120*5
140*5
Front squat
70kg*7*3
Standing DB skullcrushers
37.5kg*10*3
DB curls
17.5kg*12*3
EZ curls
(Bunch)
Mustard-o-meter: 8/10
Good session.
Other:
-2hr30m session
- cuppa black tea.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
DL (SGSLDL)
60*5(*5)
100*5(*5)
(120*5)
140*5(*5)
160*5
185*5 -belt-
185*5 -belt-
185*6 -belt-
185*5 -belt-
Hitting my stride on these. Popped in an extra workset for shits and giggles.
DB rows
50kg*20*2
Paused SOHP
40*5
50*5
60*5
70*7 (pushed the envelope a bit)
Seated DB press
25kg*10*3
Ham curls
40kg*12
45kg*12
50kg*12
Mustard-o-meter: 8/10
Good session despite not feeling like a million bucks.
Other:
- 2h30m session
- 1.5tbsp coffee in the morning.
60*5(*5)
100*5(*5)
(120*5)
140*5(*5)
160*5
185*5 -belt-
185*5 -belt-
185*6 -belt-
185*5 -belt-
Hitting my stride on these. Popped in an extra workset for shits and giggles.
DB rows
50kg*20*2
Paused SOHP
40*5
50*5
60*5
70*7 (pushed the envelope a bit)
Seated DB press
25kg*10*3
Ham curls
40kg*12
45kg*12
50kg*12
Mustard-o-meter: 8/10
Good session despite not feeling like a million bucks.
Other:
- 2h30m session
- 1.5tbsp coffee in the morning.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Paused SOHP
40*5
50*5
60*5
70*5
77.5*5 (good shit - bar speed on 5th slowed but no grinder)
77.5*5 (dicked myself with improper wrist alignment and symmetry - harder than it should have been)
77.5*5 (ok genuinely hard)
55*10
Seated DB press
25kg*10*3
Standing DB skullcrushers
35kg*10
35kg*9
32.5kg*9
Paused DB flies
12.5*10
15*10
17.5*10
20*6
Felt good to do a couple of heavier flies.
Paused pullups (wide)
BW*7*3
EZ-curls
37kg*10*2
Paused squat
60*5
100*5
120*5
140*2 (hard as shit all of a sudden - needed a break)
Mustard-o-meter: 8/10
Great pressing but last session's pulling gave me some deep seated fatigue.
Other:
- 2hr session?
- 1.5tbsp coffee in the morning.
40*5
50*5
60*5
70*5
77.5*5 (good shit - bar speed on 5th slowed but no grinder)
77.5*5 (dicked myself with improper wrist alignment and symmetry - harder than it should have been)
77.5*5 (ok genuinely hard)
55*10
Seated DB press
25kg*10*3
Standing DB skullcrushers
35kg*10
35kg*9
32.5kg*9
Paused DB flies
12.5*10
15*10
17.5*10
20*6
Felt good to do a couple of heavier flies.
Paused pullups (wide)
BW*7*3
EZ-curls
37kg*10*2
Paused squat
60*5
100*5
120*5
140*2 (hard as shit all of a sudden - needed a break)
Mustard-o-meter: 8/10
Great pressing but last session's pulling gave me some deep seated fatigue.
Other:
- 2hr session?
- 1.5tbsp coffee in the morning.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Squat
60*5
100*5
120*5
140*5
160*5
190*4 -belt-
190*4 -belt-
Lower back is fried, gave it some rest. Fourth rep was so slow I didnt feel like a winging a fifth, and following the second workset the lower back was so fucked a pumpset wouldnt have been worth it.
DBBP
35kg*12*3
35kg*11
35kg*8
Paused pullups (wide)
+10kg*5*2
BW*7*2
Spent.
Hammercurls
(Some)
Deficit leg raises
10*3
Mustard-o-meter: 6/10
Considering how shit I felt coming in it's a wonder the squats went as well as they did (hence the 6). Didnt feel peachy for the rest of the session though.
Gotta start hitting my abs again (preferably on off-days) to alleviate some of this lumbar tightness and pain.
Other:
- 2hr session
- 1.5tbsp coffee
60*5
100*5
120*5
140*5
160*5
190*4 -belt-
190*4 -belt-
Lower back is fried, gave it some rest. Fourth rep was so slow I didnt feel like a winging a fifth, and following the second workset the lower back was so fucked a pumpset wouldnt have been worth it.
DBBP
35kg*12*3
35kg*11
35kg*8
Paused pullups (wide)
+10kg*5*2
BW*7*2
Spent.
Hammercurls
(Some)
Deficit leg raises
10*3
Mustard-o-meter: 6/10
Considering how shit I felt coming in it's a wonder the squats went as well as they did (hence the 6). Didnt feel peachy for the rest of the session though.
Gotta start hitting my abs again (preferably on off-days) to alleviate some of this lumbar tightness and pain.
Other:
- 2hr session
- 1.5tbsp coffee
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Paused bench
60*5
70*5
80*5
90*5
100*5
115*3
115*3
115*3
115*3 (last rep was extra sluggish)
80*10 (paused, tng)
Worksets felt sluggish but nowhere near failure. Up to 117.5 next session.
DBBP
37.5kg*9
37.5kg*7
37.5kg*8
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Paused DB flies
12.5kg*10
15kg*10
17.5kg*10
20kg*6
Standing DB skullcrushers
35kg*12
35kg*12
35kg*10
Hammercurls
17.5kg*12*3
15kg*12
Mustard-o-meter: 7/10
Ok performance, felt like dogshit due to iffy sleep.
Other:
- 2hr40m session
- cuppa black tea.
60*5
70*5
80*5
90*5
100*5
115*3
115*3
115*3
115*3 (last rep was extra sluggish)
80*10 (paused, tng)
Worksets felt sluggish but nowhere near failure. Up to 117.5 next session.
DBBP
37.5kg*9
37.5kg*7
37.5kg*8
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Paused DB flies
12.5kg*10
15kg*10
17.5kg*10
20kg*6
Standing DB skullcrushers
35kg*12
35kg*12
35kg*10
Hammercurls
17.5kg*12*3
15kg*12
Mustard-o-meter: 7/10
Ok performance, felt like dogshit due to iffy sleep.
Other:
- 2hr40m session
- cuppa black tea.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
DL(SGSLDL)
60*5(*5)
100*5(*5)
(120*5)
140*5(*5)
160*5
180*3
190*5 -belt-
190*5 -belt- (harsh. Last rep was slow.)
190*5 -belt-
DB rows
50kg*20*2
Seated cable row
75kg*10*3
Paused squat
60*5
100*5
120*3
140*3 -belt-
160*3 -belt-
Paused SOHP
40*5
50*5
60*5
70*5*2
Seated DB press
25kg*12
25kg*10
25kg*11
25kg*7 (short rest)
Mustard-o-meter: 7.5/10
Good session considering I can still push the weights upwards on the pull.
Other:
- 3hr session (time took off!)
- 1.5tbsp coffee in the morning and cuppa black tea preworkout.
60*5(*5)
100*5(*5)
(120*5)
140*5(*5)
160*5
180*3
190*5 -belt-
190*5 -belt- (harsh. Last rep was slow.)
190*5 -belt-
DB rows
50kg*20*2
Seated cable row
75kg*10*3
Paused squat
60*5
100*5
120*3
140*3 -belt-
160*3 -belt-
Paused SOHP
40*5
50*5
60*5
70*5*2
Seated DB press
25kg*12
25kg*10
25kg*11
25kg*7 (short rest)
Mustard-o-meter: 7.5/10
Good session considering I can still push the weights upwards on the pull.
Other:
- 3hr session (time took off!)
- 1.5tbsp coffee in the morning and cuppa black tea preworkout.
- Joined
- Aug 24, 2009
- Messages
- 1,674
- Reaction score
- 0
Glad to see you're still on the stiff leg DL's.
Looks like you and stiff things go together very well.
Looks like you and stiff things go together very well.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Only when you're around <3.
Copypaste from dietlog:
The coming months are gonna suck as I've got an hourlong commute to look forward to for 15 weeks as I'm wrapping up my internship. Gonna rest til Friday to get into the rhythm.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
Yo Golv. Wassappening? You've been quiet around these parts.
- Joined
- Apr 24, 2011
- Messages
- 8,303
- Reaction score
- 11,833
I blame him having a new guitar to play with
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Fuckin wish - I just hope my chops wont fall apart following these months.
Brohannes, check above. You know I love you and shit but if I have to repeat myself again I will lose my shit in a litteral crap-my-pants sort of way.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 13
Internship and hour long commutes and bad back?
I'm soz.
I'm soz.
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Surprise motherfuckers! Managed to cram in a session anyway. :-Ddddd
Morning weight: 100.6kg (27.5%)
Paused SOHP
40*5
50*5
60*5
70*5
77.5*5*3 (fuck yes! Felt better than last week too)
60*9 (short rest to boot as well!)
Paused squat
60*5
100*5
120*5
140*5
160*3 -belt-
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Seated DB press
25kg*10*2
Hammercurls
17.5kg*15
17.5kg*12
Mustard-o-meter: 8.5/10
Superb session considering the reasons stipulated earlier in the thread a couple of posts ago.
Other:
- 1hr30m session
Morning weight: 100.6kg (27.5%)
Paused SOHP
40*5
50*5
60*5
70*5
77.5*5*3 (fuck yes! Felt better than last week too)
60*9 (short rest to boot as well!)
Paused squat
60*5
100*5
120*5
140*5
160*3 -belt-
SGSLDL
60*5
100*5
120*5
140*5 -belt-
Seated DB press
25kg*10*2
Hammercurls
17.5kg*15
17.5kg*12
Mustard-o-meter: 8.5/10
Superb session considering the reasons stipulated earlier in the thread a couple of posts ago.
Other:
- 1hr30m session
- Joined
- May 6, 2010
- Messages
- 4,596
- Reaction score
- 3,783
Squat
60*5
100*5
120*5
140*5
160*5
180*3
190*4 -belt- (lost the last rep forward, had to take a step to catch it. Technique lapse, not fatigue)
190*3 -belt-
150*12
Ham curls
45kg*12
50kg*12
55kg*12
Paused pullups (wide)
BW*8
+10kg*7
+10kg*7
+10kg*5
BW*8
Paused DB flies
12.5kg*8
15kg*8
17.5kg*8
20kg*8 (RM?)
DBBP
37.5kg*9
37.5kg*8
Considering how well the flies went I'm cool with taking a hit on the DB bench.
Mustard-o-meter: 7.5/10
One rep less on the squat worksets than last week but considering the busy schedule this week I'm actually satisfied. The beltless 11 at 150kg was a pleasant surprise.
Other:
- 2hr session
- 2 cups of coffee throughout the day, one taken preworkout.
60*5
100*5
120*5
140*5
160*5
180*3
190*4 -belt- (lost the last rep forward, had to take a step to catch it. Technique lapse, not fatigue)
190*3 -belt-
150*12
Ham curls
45kg*12
50kg*12
55kg*12
Paused pullups (wide)
BW*8
+10kg*7
+10kg*7
+10kg*5
BW*8
Paused DB flies
12.5kg*8
15kg*8
17.5kg*8
20kg*8 (RM?)
DBBP
37.5kg*9
37.5kg*8
Considering how well the flies went I'm cool with taking a hit on the DB bench.
Mustard-o-meter: 7.5/10
One rep less on the squat worksets than last week but considering the busy schedule this week I'm actually satisfied. The beltless 11 at 150kg was a pleasant surprise.
Other:
- 2hr session
- 2 cups of coffee throughout the day, one taken preworkout.
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