New Log

UPPER BODY

Seated dumbell press: 30kg 5,5,5,5 32.5kg 5
One arm row: 50kg 10/10, 8/8, 8/8

Incline barbell bench
Pressing had taken it out of me so this was very weak
70kg 5, 60kg 8,6

Lat pulldowns medium width pronated 77kg 12,8

LOWER BODY

High bar squats: 110kg 8, 120kg 6, 130kg 4, 140kg 4, 130kg 6, 120kg 8.

Supersetted with Petersen stepups (bodyweight) 10 rep sets.

Knee felt good, no problems.

20 rep back extensions. 1 set.

Plan is next session for squats to do 7,5,3,3,5,7, then session after 5,3,1,1,1,3,5. Then I might repeat starting at 8,6,4,4,6,8 again.

UPPER BODY

Flat barbell bench supersetted with pronated medium chins

85kg 7, 95kg 5, 100kg 3, 105kg 2 + failed 3rd, 95kg 5, 85kg 7
+15 5,4,4,4 bodyweight 7

Seated dumbell shoulder press
25kg 9,6

One arm row 42.5kg 8/8 8/8

LOWER BODY

Plenty of Petersen stepups and some light split squats to prepare my knee.

High bar squats: 115kg 7, 135kg 5, 150kg 3, 160kg 3, plan was to back to a set of 5 and a set of 7, but went for another triple, 165kg 3

Then did a walkout with 185kg for 10 seconds to get used to the weight. It felt heavy!

Knee has flared up though. Need to ice it, continue my stepups, and buy some knee sleeves for next session.

the squats looked piss easy mate. Strength is there to take over Robs squat, but your body may not be ready for the feeling of the heavy weight, so a bit of a ramp up might be a good idea?

Anyways, looking forward to seeing a PB here! Good stuff!

UPPER BODY

Superset:
Seated dumbell shoulder press: 32.5kg 5,5,5,5 35kg 5, last rep assisted
Machine row, pause when contracted, 77kg 6,6,6,6,6

Incline bench: awful, so spent from shoulders that could not do anything. 70kg 5

Neutral chins: 8, Pulldowns wide, 77kg 8, 56kg 10

Pushups 20

External rotations 7.5kg 10,10

Concept II rower 500m : 1:59.4 Wanted to try this. Can definitely go faster next time. Will be expecting a time under 1:50.

LOWER BODY

Petersen stepups, bodyweight, 10kg, 15kg, 17.5kg. 12 reps each leg for each weight.

Split squats dumbells, 25kg 8.
Didn't like these so switched to split squats with a barbell. 70kg 8/8, 8/8, 8/8

Romanian deadlift: 120kg 6,6,6,6

Leg curls, 70kg 8,8,8, nice and easy

RIP 400?

Amen, only for now.

CARDIO.

Hit the cardio with lean B, who was looking a lot leaner since the last time I saw him.

500m row: 1:39.2
Followed by gentle 1000m row

Treadmill speed 8, 10 minutes

Bike 7 minutes

RHINO'S TRAINING CAMP

Deadlifts, 140: 3, 180: 1 basically just a form check

Bench, worked upto 110 for a single (paused).

Don't forget to log your PWO meal... 12 inch subway, although not with double meat like Lean B!

Nothing like a 12" sub with double meat, double cheese, and plenty of peppers, onions and olives....

Dammit. Now I'm hungry.

It was expensive though!! £6.50 for ham/turkey 12" with double meat.

Went to Kosmos in Fallowfield tonight, spicy pork sausages and swordfish steak with rice! Nice!

That does sound bloody good too.

Nice food chat boys, Im getting hungry. Think I will go for a double abduls kebab later. It is zig day after all.


UPPER BODY

Push press, 70kg 3, 75kg 3, 80kg 3,3,3,3

Got some form tips off Joni today. Basically he told me to drive my head under the bar and to lift the weight straight up, as opposed to slightly forward. Made some good amendments to my form.

Machine row, 70kg 8, 75kg 6, 80kg 6,6, pausing after contraction.

Neutral chins, bodyweight 8,7,7.

Shrugs 60kg 8,8 Hadnt done these in ages. Didnt want to go too heavy as doing romanian deads tomorrow.

Incline bicep curls, 15kg 8,6

External rotations, dumbells, 7.5kg 10/10, 12/12

Pushups x 30

Dont know what the plan is exactly with push presses yet. Would like to hit them about 6 sessions. Might even try and peak for a single and nail my 100kg PB.