Jamie's Log..
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Terminator30/08/23 @ 10:33
Pin press paused bench press:
100 kg x 10
105 kg x 10
105 kg x 10
Pins about 2 inches off the chest. As these get heavier I must be careful to allow the weight to come to a dead stop, rather than let it bounce on the pins
Paused incline bench press:
105 kg x 6
105 kg x 6
105 kg x 6
*feet up*
105 kg x 4
DB Lat raise:
40 lb x 13/13/13 (2:00)
Facepulls:
70 x 20/20/20
100 kg x 10
105 kg x 10
105 kg x 10
Pins about 2 inches off the chest. As these get heavier I must be careful to allow the weight to come to a dead stop, rather than let it bounce on the pins
Paused incline bench press:
105 kg x 6
105 kg x 6
105 kg x 6
*feet up*
105 kg x 4
DB Lat raise:
40 lb x 13/13/13 (2:00)
Facepulls:
70 x 20/20/20
Terminator31/08/23 @ 09:43
Squat:
60 kg x 5
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 8 PB
190 kg x 2 paused
Was meant to do 190 x 7,7, but made a deal with myself that if I do 8 for a PB then no more sets!
Deadlift:
100 kg x 3
140 kg x 3
*belt*
180 kg x 3
*straps*
205 kg x 3
225 kg x 3
Good form on the 225, 5 reps next week
Squat machine:
Up to 3 x 45s & 1 25 each side for 8 reps
Hamstring curl machine:
90 lb x 10/12/12
60 kg x 5
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 8 PB
190 kg x 2 paused
Was meant to do 190 x 7,7, but made a deal with myself that if I do 8 for a PB then no more sets!
Deadlift:
100 kg x 3
140 kg x 3
*belt*
180 kg x 3
*straps*
205 kg x 3
225 kg x 3
Good form on the 225, 5 reps next week
Squat machine:
Up to 3 x 45s & 1 25 each side for 8 reps
Hamstring curl machine:
90 lb x 10/12/12
Terminator02/09/23 @ 10:58
Paused high incline DB press:
100 lb x 10
100 lb x 10
100 lb x 9
2:45 rests, repeat next week
High incline smith machine press:
+200 lb x 7
+200 lb x 7
+200 lb x 7
Recorded these today and I need to narrow my grip 3:00
SA shoulder press machine:
145 x 9/9/9 (2:30)
EZ skullcrushers:
+42.5 kg x 12/12/12 (2:15)
Facepulls:
70 x 25/25/25 (2:00)
100 lb x 10
100 lb x 10
100 lb x 9
2:45 rests, repeat next week
High incline smith machine press:
+200 lb x 7
+200 lb x 7
+200 lb x 7
Recorded these today and I need to narrow my grip 3:00
SA shoulder press machine:
145 x 9/9/9 (2:30)
EZ skullcrushers:
+42.5 kg x 12/12/12 (2:15)
Facepulls:
70 x 25/25/25 (2:00)
Terminator03/09/23 @ 10:36
SA Low row machine:
155 lb x 12/12/12 (2:00)
SA row machine:
235 lb x 9/9/9 (2:30)
SA pull down machine:
225 lb x 8/8/8 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00) straps
Barbell curls back to wall:
35 kg x 9/9/9 (2:00)
Hyperextensions:
+15 lb DB x 12/12/12 (3:00)
155 lb x 12/12/12 (2:00)
SA row machine:
235 lb x 9/9/9 (2:30)
SA pull down machine:
225 lb x 8/8/8 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00) straps
Barbell curls back to wall:
35 kg x 9/9/9 (2:00)
Hyperextensions:
+15 lb DB x 12/12/12 (3:00)
Terminator06/09/23 @ 09:51
Feet up pin press bench press:
110 kg x 10
110 kg x 10
110 kg x 10
Used a bit higher pin than last time, and I believe it's the perfect height to work on my lockout weakness
Incline bench press paused:
105 kg x 7
105 kg x 7
105 kg x 7
*feet up long pause*
105 kg x 5
DB Lat raise:
35 lb x 15/15/9
Getting some pain in the left forearm on these... will swap them for seated next time and much less weight
Facepulls:
70 x 27/27/27
110 kg x 10
110 kg x 10
110 kg x 10
Used a bit higher pin than last time, and I believe it's the perfect height to work on my lockout weakness
Incline bench press paused:
105 kg x 7
105 kg x 7
105 kg x 7
*feet up long pause*
105 kg x 5
DB Lat raise:
35 lb x 15/15/9
Getting some pain in the left forearm on these... will swap them for seated next time and much less weight
Facepulls:
70 x 27/27/27
Terminator07/09/23 @ 10:07
Squat:
60 kg x 5
60 kg x 5
100 kg x 5
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 6 - was meant to be 10... I was sloppy and used too much momentum, 6 came out of line and my head went
190 kg x 4 - each one paused as punishment
Deadlift:
180 kg x 3 belt
205 kg x 3 belt straps
225 kg x 5 - good form
Squat machine:
4 x 45s each side x 8,8,8
Leg extensions:
240 x 12,12,11+1
60 kg x 5
60 kg x 5
100 kg x 5
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 6 - was meant to be 10... I was sloppy and used too much momentum, 6 came out of line and my head went
190 kg x 4 - each one paused as punishment
Deadlift:
180 kg x 3 belt
205 kg x 3 belt straps
225 kg x 5 - good form
Squat machine:
4 x 45s each side x 8,8,8
Leg extensions:
240 x 12,12,11+1
Terminator09/09/23 @ 10:02
Pause DB High incline press:
100 lb x 10
100 lb x 10
100 lb x 9
2:45 rests. Same reps as last week but I slept badly last night
Smith machine high incline press:
+200 lb x 8
+200 lb x 8
+200 lb x 8
3:00, reduced my grip
SA shoulder press machine:
145 x 10/10/10 (2:30)
EZ skullcrushers:
+42.5 kg x 12/12/12 (2:00), up the weight next time
Facepulls:
70 x 27/27/27
100 lb x 10
100 lb x 10
100 lb x 9
2:45 rests. Same reps as last week but I slept badly last night
Smith machine high incline press:
+200 lb x 8
+200 lb x 8
+200 lb x 8
3:00, reduced my grip
SA shoulder press machine:
145 x 10/10/10 (2:30)
EZ skullcrushers:
+42.5 kg x 12/12/12 (2:00), up the weight next time
Facepulls:
70 x 27/27/27
Terminator10/09/23 @ 09:19
SA low row machine:
160 lb x 12/12/12 (3:00)
SA row machine:
235 lb x 10/10/10 (2:30)
SA pull down machine:
225 lb x 9/9/9 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00, straps)
Barbell curl against wall:
35 kg x 10/10/9 (2:00)
Hyperextensions:
+25 lb DB x 10/10/10
160 lb x 12/12/12 (3:00)
SA row machine:
235 lb x 10/10/10 (2:30)
SA pull down machine:
225 lb x 9/9/9 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00, straps)
Barbell curl against wall:
35 kg x 10/10/9 (2:00)
Hyperextensions:
+25 lb DB x 10/10/10
Terminator13/09/23 @ 11:34
Pin press paused bench press:
115 kg x 10
115 kg x 10
115 kg x 10
Good, wasn't sure if I'd manage 10s
Incline bench press paused:
105 kg x 8 - good
105 kg x 7
105 kg x 6
*feet up*
105 kg x 4
started strong but ran out of steam
Seated DB lat raise:
25 lb x 15/15/15 (2:00)
Facepulls:
73 x 27/27/27
115 kg x 10
115 kg x 10
115 kg x 10
Good, wasn't sure if I'd manage 10s
Incline bench press paused:
105 kg x 8 - good
105 kg x 7
105 kg x 6
*feet up*
105 kg x 4
started strong but ran out of steam
Seated DB lat raise:
25 lb x 15/15/15 (2:00)
Facepulls:
73 x 27/27/27
Terminator14/09/23 @ 09:23
Squat:
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 7 - urgh a bit like last week.. hit one tough rep and lose it mentally
190 kg x 1- paused
Deadlift:
180 kg x 3
210 kg x 3
230 kg x 3
repeat next week, being strict on form
Squat machine:
4 x 45s and a 25 each side for 8,8,8 (3:00)
Leg extensions:
245 x 12,12,12 (2:00)
Hyperextensions:
+25 lb DB x 12/12/10
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 7 - urgh a bit like last week.. hit one tough rep and lose it mentally
190 kg x 1- paused
Deadlift:
180 kg x 3
210 kg x 3
230 kg x 3
repeat next week, being strict on form
Squat machine:
4 x 45s and a 25 each side for 8,8,8 (3:00)
Leg extensions:
245 x 12,12,12 (2:00)
Hyperextensions:
+25 lb DB x 12/12/10
Terminator16/09/23 @ 10:01
Paused high incline DB Press:
100 lb x 10
100 lb x 10
100 lb x 10
2:45 rests, after failing twice, finally made the reps
High incline smith machine press:
+200 lb x 9
+200 lb x 9
+200 lb x 8
3:00
SA shoulder press machine:
+145 x 11/11/11 (2:30)
EZ skullcrushers:
+45 kg x 12/12/12 (3:00)
Facepulls:
73 x 27/27/27
100 lb x 10
100 lb x 10
100 lb x 10
2:45 rests, after failing twice, finally made the reps
High incline smith machine press:
+200 lb x 9
+200 lb x 9
+200 lb x 8
3:00
SA shoulder press machine:
+145 x 11/11/11 (2:30)
EZ skullcrushers:
+45 kg x 12/12/12 (3:00)
Facepulls:
73 x 27/27/27
Terminator17/09/23 @ 12:08
SA Low row machine:
160 lb x 12,12,12 (2:45)
SA row machine:
235 lb x 11,11,11 (2:30)
SA pulldown machine:
225 lb x 10,10,10 (2:00)
Shrugs:
120 kg x 12,12,12 (2:00)
Front squat cross armed:
up to 100 kg x 3
Barbell curl against wall:
35 kg x 10,10,10 (2:00)
DB preacher curl:
25 lb x 12,12,12
30 lb x 10,10,10
Hyperextensions:
+25 lb DB x 12,12,12
160 lb x 12,12,12 (2:45)
SA row machine:
235 lb x 11,11,11 (2:30)
SA pulldown machine:
225 lb x 10,10,10 (2:00)
Shrugs:
120 kg x 12,12,12 (2:00)
Front squat cross armed:
up to 100 kg x 3
Barbell curl against wall:
35 kg x 10,10,10 (2:00)
DB preacher curl:
25 lb x 12,12,12
30 lb x 10,10,10
Hyperextensions:
+25 lb DB x 12,12,12
Terminator20/09/23 @ 09:47
Pin press feet up paused:
120 kg x 10
120 kg x 10 - tough last rep
120 kg x 8 - tough last rep
5:00 rests. Pleased to get 10 reps. Murder on the triceps
Incline paused bench press:
105 kg x 8 - tough last rep
105 kg x 5
105 kg x 5
80 kg x 12 - touch and go
These didn't go well, I think flat took it out of me much more this week than it did last week
DB Lat raised seated:
25 lb x 18/18/18 2:00
Facepulls:
73 x 20,20,20 2:00
120 kg x 10
120 kg x 10 - tough last rep
120 kg x 8 - tough last rep
5:00 rests. Pleased to get 10 reps. Murder on the triceps
Incline paused bench press:
105 kg x 8 - tough last rep
105 kg x 5
105 kg x 5
80 kg x 12 - touch and go
These didn't go well, I think flat took it out of me much more this week than it did last week
DB Lat raised seated:
25 lb x 18/18/18 2:00
Facepulls:
73 x 20,20,20 2:00
Terminator22/09/23 @ 09:27
Squat:
60 kg x 5
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 9 PB
probably could have done an ugly 10
Deadlift:
180 kg x 3
210 kg x 3
230 kg x 3
Failed to keep a straight back today.. back shot from high rep squats
Squat machine:
5 x 45s a side for 8,8,8 (4:00)
Leg extension:
245 lb x 12,12,12 (3:00)
Hyperextensions:
+25 lb DB x 12,12,12 (3:00)
60 kg x 5
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 9 PB
probably could have done an ugly 10
Deadlift:
180 kg x 3
210 kg x 3
230 kg x 3
Failed to keep a straight back today.. back shot from high rep squats
Squat machine:
5 x 45s a side for 8,8,8 (4:00)
Leg extension:
245 lb x 12,12,12 (3:00)
Hyperextensions:
+25 lb DB x 12,12,12 (3:00)
Terminator23/09/23 @ 14:23
Post Edited: 24.09.2023 @ 10:09 AM by Terminator
Strict press:40 kg x 5
60 kg x 5
*belt*
80 kg X 5 - really light headed so didn’t go up
80 kg x 5 better
90 kg x 5
95 kg x 5
95 kg x 5
I think that’s a PB or maybe an equal PB
Push press:
90 kg x 1
100 kg x 1
*belt*
110 kg x 1
120 kg x 1 - easy
130 kg x 1 PB
Wow over a decade since I did 127.5
EZ skullcrushers:
+45 kg x 12,12,12 (2;45)
Facepulls:
73 x 28,28,28 (2:00)
Videos to follow
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