The second coming of Lard-ass: lifting and MT

21 november

Just the usual 1 hour of heavybag work and some situps and such ab-exercises


23 november backday

Pullups
20 x 5
15 x 6
bw x 8 (slow and strict)

Hyperextension
30 x 12
30 x 12

Dumbell row (strict)
45 x 8
40 x 8
40 x 7

Shrugs

80 x 10 (barbell)
30 x 10 (dumbells)
30 x 10
30 x 10

Curls
40 x 10
40 x 8



24 november running 10.5 km

25 "press"day.

Seated ohp barbell
55 x 10
60 x 8

Dumbell decline press
40 x 8
40 x 8

Cable cross
40 x 10
40 x 7

Dips
25 x 10 (high reps, strict execution, dont wanna get injured)
25 x 10

Isolation shoulder 39 x 7
And some rotatorcuff training w cables.

27 legs

Squat
77,5 (bw) x 22!!

Lunges on box
60 x 10
65 x 10

Quadext 80 x 10
Calfpresses
weights (50 x 10 x set)
machinge 100 x 2 set)
 
NOTE:

I like doing high reps more and more! Seems that I get better results when doing high reps 8-10 than doing low reps. Should be the other way around.

I
 
28 november heavybagwork


30 nov - backday

sumodeadlift
wu 50, 50, 90, 90
120 x 3
140 x 8!
120 x 8 (easy)

Dumbellrow

45 x 6
40 x 7
40 x 7

Chins
bw x 7 (totally wasted after sumos)
bw x 7

Hyperextensions
20 x 12
35 x 9


1 dec running 10.5 km

3 dec shoulders, chest, triceps

Standing dumbellpress
20 x 10
20 x 10 (this sucked, pain in my lowerback, strange motion, gonna drop this exercise.

Upright row
40 x 10
40 x 6

Benchpress (wanna test if I can bench, but feelt fine, strict with superform)
80 x 10
90 x 1
100 x 4
100 x 6 (saved the last 2 reps, dont wanna push it so save my rotatorcuffs.)

CableX (lying on bench)
25 x 8
25 x 11

Triceps, ropepull
70 x 8
70 x 9

Tricepscable pushdown
80 x 10
85 x 9

4 december, running 10.5 km


5 december legs

squat
82,5 x 23! (love this psychosets!!!)

Lunges on box
60 x 10
60 x 10

Gripperwork
200 x 12

Calfraises 50 x 12 for 3 sets.

7 dec backday

Pullups
bw x 10 (slow and strict in both concentric and eccentric)
15 x 5
bw x 8

dumbellrow
45 x 7
40 x 7
40 x 7

RDL
60 x 10
80 x 8
80 x 8 (lost my grip, my grips is so damn weak)

Conc,curls
15 x 8
15 x 7
15 x 5

9 dec shoulders, chest, triceps
Standing OHP
50 x 8
50 x 8
50 x 8

Incline dumbellpress
37.5 x 6 (x 3 set)

CableX
40 x 8
40 x 7

Dips
25 x 8
25 x 10

Tricepscable
85 x 8
90 x 8

+ isolationwork shoulders rotatorcuff

11 december legs

Gheyexercises inner and outer thighs for warmup

Pain in my abductor, no squat today.

Seated legpress (this sucked ass)
105 x 10
125 x 10
145 x 8
145 x 10

Quadext
80 x 7
75 x 7
75 x 7

Calfraises
100 x 10, 9, 9, 9
Calf w weights
50 x 10

Gripperwork
 
Have started gaining weight in a little faster pace, up to 79 kg.

Being a little depressed lately, think thats effecting my results. Some workouts Im making progress but some workouts just sucks.
Feel like shit somedays wich sort of suckes the energy out of me.
 
12 december heavy bag work

14 december back

Sumodeadlift
Wu 50 50 90 90
140 x 10!

Regular deadlift
120 x 7
120 x 7 (easy with good form, gased out after going for 10 at sumo)

Shrugs
30 x 10
30 x 10
30 x 10

Dumbellrow
40 x 7
40 x 7
40 x 6

Konc. curl
15 x 8
15 x 7
12,5 x 9

RDL 80 x ?? Lost my grip, so fucking weak!!!

15 december running
only 7 km today

16 december shoulders, chest, triceps

Seated shoulderpress
55 x 10
55 x 6
55 x 6

lying decline dumbellpress
40 x 7
40 x 6

dips
25 x 10
25 x9

Tricepscablepushdown
80 x 10
80 x 10

NOTE: Shitty results for 3 months now!! :icon_evil :icon_evil :icon_evil. Must be doing something wrong. My dl and squat has gone up so I cant be overtrained. Must be the lack of consistency in my workout, I switch around to many exercises. And I wounder If I should start benching again. From the past, I know that will get results. I must do something, I have never gotten this bad resulst in my life!!!!!!!

18 december legs
tired as fuck, must switch my weekend routines. not getting enough sleep.

Squat
90 x 16
100 x 5
100 x 3
100 x 3

Quadext x 3 set

Calfpresses 50 x 10 x 5 set.

Gripwork, pinching plates, wristcurls, grippers


NOTE: I cant believe how weak I am in the squat. FUCK. As soon as I throw some wieght on my hips comes up to quickly and I have to cheat up the weight by doing goodmorning-style. :icon_evil .

The cristmas is coming soon. Rest and eat. I think I need that...
 
NOTE: Have build up my lower back since injury, but still suck in squat. Gonna try out HACK SQUAT cause it seems to target my sticking point when I stand upright with 90 bend in the knees. This also affects my deadlift where Im extremely weak if I let my hips down to low.

New routine:
Squat
hacksquat
Lunges on box (just because I need those abductors when doing muay thai.

Hope this works out.


Have reworked my "push"routine.

Gonna start benching again, so pissed off that nothing happens. Dont wanna bench every week, dont wanna put too much strain on shoulders and wrists.

Week 1

Benchpress
Upright row
Incline dumbellpress
+ rotatorcuff and other isolated stuff
Week 2

Standing/seated overheadpress
Dips
Dumbellpress decline
+ rotatorcuff and other isolated stuff

And gonna keep up eating. Cant gain any strenght without gaining weight fast. gained 4 kg since august. Probably gonna gain another 4 kg before next summer.
 
21 december backday

sumos
130 x 4
140 x 3
150 x 3

Regular deadlift
120 x 7 (not pushing myself)
120 x 7

Dumbellrow
40 x 10

Shrugs
32,5 x 10
- " -
Pullups
Bw x 10 slow and strict, slow on the way down
bw x 8

Legcurs
40 x 8
40 x 8

Conc curl light and slow due to tendonitis in biceps/elbow

christmas holiday 22/12 - 1/1
Just some sporadic training

Benchpress (starting again, slow and good form and always saving the last 1-2 reps to avoid injury.
100 x 6
100 x 6
100 x 5

Hacksquats
50 x 10 x 5 set (just trying out those)



2 jan legday

No regular squat, pain in my groin.

Hacksquat
50 x 10 x 4

Lunges on box
60 x 10 x 3

Legpress x set

Pinching plates, wristcurls and grippers.

5 jan backday

Sumos
130 x 1
150 x 3
160 x 3!

Regular deadlift
120 x 7
120 x 8

Totally drained!!!!!!!

Pullups
bw x 8
And some lats pulldown
65 x 8
60 x 9

Hyperext.
20 x 10
20 x 10

Dumbellrow
40 x 8
40 x 8

Conc curl
12,5 x 8
x 8
x 7

Legcurl 60 x 2 set


6 jan pressday

Benchpress
100 x 6 (felt heavy but still managed to do three sets of 6
 
11 ja backday

Resting from dl this weak.
Pullups
15x6
15x6
15x5 + bwx5 (stripset)
bwx8

dumbellrow
40x8
40x8
40x8

Shrugs
32,5x11
32,5x10
32,5x9

Curls
40x7
40x7
Conc curl
12,5x8
12,5x7

Im really weak in biceps (not that I care though) due to my tendonitis in both biceps...

legcurl
60x8
67x7
67x6


13 jan pressday

Ohp, seated w barbell
50x8
55x8
55x7

Dumbellpress decline
40x8
40x5
32,5x8
32,5x

dips
25x9
25x8

tricepscablepushdown
80x8
80x7


15 jan legday

Still pain in abductor, no squatting. Not even able to do legpresses!!

Hacksquat
50x8
55x7
55x8
55x5
50x8
50x5
50x5

legext
70x10
70x10

And gripperwork, pinching plates, wristflips doing them in pushup position on my knees.
 
Dont bother to write all my cardioworkouts.
twice a week, running in deepsnow, hell of a workout. gonna give up skiiing to deepsnowrunning instead.

Start eating anti-inflammatoric painkillers today to see if my abductor injurie gets any better,
Just as I managade to get the powerlifting squat technique down (shins perpendicular to the floor, as sitting back, barbell low on my back, wide stance, then my abductor fucks up and I cant squat shit :mad: :mad: :icon_evil :icon_evil :icon_evil.


My presses are going to shit lately. Think I found the solution. Gonna start doing dips every workout cause it seems that specific exercies build a strenght in the inner/front shoulder that I need when benching or doing decline dumbell.
So, back to basic. Benching, dipping and overheadpressing...

My back is fucked up again after muay thai this weak. Pain shooting from my lower back down in my left leg. Got a little scared of this... My fucked up vertebra in my lower back cant take ANY twisting movemenst such as clinching. Gonna have to give up muay thai :icon_cry2
 
A morning run in deepsnow 20 minutes. DAMN this is a tough workout. Its like doing interval training. have to stop often a catch my breath.
 
Just a note: remember to try out zercher squat when injury free. Lets see if my fucked up back can handle zercher (couldnt handle frontsquat). Maybe this is the exercise for me to attack my stickypoint in squat?
 
backday

have had pain in lower back and numb feeling in the foot on and off since muay thai last week. :mad: :mad: But from experience of this particular pain, its better to do some sumo dl than sitting on my ass.

Sumos:
90x6
90x6
130x6
150x3
130x6
130x6 (taking it a little easy)

Dumbellrow
40x8
40x8
40x10 (little rest between)

Pullups
bwx8
bwx5

Cablepulldown
60x9

Hyperextension
25x10
35x10
35x10

Legcurl
60x8
60x8
60x8

No rdl cause of backpain...

NOTE: felt really good despite the injury. Hopefully I can go real heavy next week. :D

NOTE: start doing goodmornings as an alternative to hyperextensions.
 
21 jan, PRESSDAY

Benchpress
wu 50.50.
80x6
100x6
105x6
105x6 (up 5 kg from last week!!) Saving the last rep to keep the good form.

OHP, standing w barbell
50x6
50x5
50x5 (tired from strict benching!!, maybe I do some isolation between the major exercises so Im not all waisted)

Cablecross on incline bench
25x10
25x9

Dips
25x8 (saved 2 reps)
30x7

Tricepscablepushdown
80x10
80x7

+ isolation shoulder 1 set of sideraise and 3 sets of rotatorcuffs w cable

NOTE: Progress at last. :D Hope this continues. To bad I have to prioritice benchpress over ohp. Hopefully I see some progress there too, despite being drained of power after benching.
 
NOTE: pain in right wrist when doing standing ohp with barbell. Use a monkeygrip instead and bring down the barbell all the way down to the chest between reps, and maybe widen the grip? Maybe start doing push presses or dumbell presses. or just sitting barbell press insted of standing?

EDIT: just realized that I flare out with my elbows. Keep em tucked and forearms perpendicular to the floor should eliminate most of the strain on wrist.
 
legday

My hip is still fucked up. Eating antiinflammatoric painkillers to see if that helps. So, no regulare squatting.


Hacksquat (with heels on plates, back as straight up as I can heavy already from the bottom)
50x8
50x8
50x8
50x8
50x8

Hacksquat w/out plates, not pulling from absolute bottom
55x8
55x8
55x8
55x8
55x8


Calfraise w plates
50x10x4

Calfraise machine
100x10x3

Gripper work (pinching plates)
Forearm (reverse wristcurl)

Legext
70x10x3
 
25 jan BACKDAY

Sumodl
130x3
160x3
170x3 !!

Regular dl
130x7
130x7

Dumbellrow (totally gased out after dl as usual)
40x8
40x8

Pullups
bwx7
bwx6

Bicepscurl cable
40x10
45x8
45x7
45x6

Goodmornings (just learning, feelt good)
Many sets at 20,30 & 40




29 jan PRESSDAY

Bench
80x6
105x6
105x6
105x6 (last set sucked, laid flat on my back)

CableX
40x10
35x8

Upright row
40x8
40x9
40x8

Dips
30x8
30x9 !

Tricepscablepushdown
80x10
85x8
85x6

+ rotatorcufftraining
+ isolation sideraise
39x9


29 jan LEGDAY

Still resting my hip so just some isolationexercises

quadext, calfraises, abductortraning (seated ghey-exercise)

AND forearm and gripperwork
Pinching plates, grippers, wristcurls
 
31 jan BACKDAY No deadifting this week so I just did all exercises bb style with little rest in b between wich explain my low numbers on pullups.

Pullups
bw x10,8,5,7,6

Dumbellrow
40x8
40x7

Shrug
32,5x10(3set)

Goodmornings
40x8(3set)

legcurl
60x8
60x5

1 feb running

2 feb PRESSDAY

Resting from benchpress this week...

Pushpress (never done this before, cleaning up my technique, forearms perpendicular to the floor, elbow pointing forward)
50x8
50x8
50x8
50x10

Dumbellpress decline
35x8(3set)

Cablexincline
20x10
20x8

Dips
30x8
35x8 !

Ropepull
65x8
70x8

Cablepushdown
85x8

And some isolation: Sideraises in machine 39x8 and rotatorcuff-training w cable.
 
have increased the intensity in my workouts over the last months. Now a regular workout takes just about an hour which is good. However, w less rest between reps, the numbers drop rapidly, especially after deadlifting or benchpressing.

Ive also discovered that I get drained of power all to fast if I go to failure. So I have to save some reps in every set to be able to get decent weight in all sets. Or rest longer in between sets, which whas my old style of training which I dont do anymore. However in dl and bp i rest 3 minutes between sets to be able to go heavy in all sets... Isolationexercises less rest 1-1.5 minutes.
 
this weeks workouts:

Squatday

tried out Zercher squat but my upperback is sore still 5 days after, so no more zercher, puts to much press on my old injury in upper back

Zercher
50x8
50x8
50x8
60x8
60x8

Squat - powerliftingstyle, just going easy, the first squatting for a month due to injury

50x8
50x8
50x8
50x8 (boxsquat)
50x8 (boxsquat)

Pinching plates
40x20sek
40x20sek
40x8 sek

Calfpress (weights)
50x11
60x7
55x8
50x8

Running 50 minutes

Backday

pullups
15x6
15x6
15x5
bwx6

goodmorning
20x10
30x10
35x10
35x7 (my lower back cramped up, where my injury in my vertebra is)

Dumbellrow
42,5x8
42,5x8
42,5x11
42,5x8

Running 50 minutes

Pressday

Bench
105x6
105x4
100x6

Pushpress
50x8
50x8
50x8
50x8

CableXincline
20x12
25x8

Dips
30x8
30x8

Tricepscablepushdown
80x8
80x6

Dumbellsideraises

7x12
7x11

NOTE: Been stressed out and depressed all week, hade bad stomach all week. Lost weight also. Thats probably why this week really sucked.:icon_sad:
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,649
Messages
55,432,016
Members
174,775
Latest member
kilgorevontrouty

Share this page

Back
Top