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DeanW92 | ![]() | ... | 04-10-2013 @ 20:10 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 4th October Deadlifts 60x5 100x5 140x5 180x3 200x3 220x2 240x3 Equal best with this weight - But dissapointing 140 5x3 speed pulls WG pulldowns 3x12 DB hammer curls 3x20 Fin Felt under the weather still today, infact probably the worst I have felt all week, but stupidly still tried to push it but it didn't really get me anywhere. Managed to equal my best which isn't too bad but I was expecting much more, based on last week I should of been aiming for 6-8 reps. During warm-ups the first rep with 200 was about as fast as the 10th rep with 200 last week, so wasn't expecting too much. Will probably have 3 days now to rest and try fight off this cold, will be taking it easier for a couple of weeks too to try and improve on moving the weights faster. | ||
DeanW92 | ![]() | ... | 08-10-2013 @ 19:33 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 8th strict press Barx8 40x5 50x5 65 axle 6x3 75x3 85x3 axle pushpress 75 5x3 85 x5 seated db press 3x10 wg chins Bw 3x8 Fin still not feeling great but went in and got summat done. | ||
DeanW92 | ![]() | ... | 10-10-2013 @ 19:14 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 10th October Squats Barx10 60x5 100x5 120 6x3 140x5 Glute-ham raises 3x10 Pull-ups WG BWx5kg 3x5 Moved grip closer in +5kg 2x5 Fin Bit of pain in my groin today but nothing serious I dont think, nice and easy day. | ||
DeanW92 | ![]() | ... | 12-10-2013 @ 18:35 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 12.10.2013 @ 19:20 PM by DeanW92 12th october.Cg paused bench Bar x10 40x5 60x5 80x5 90 5x3 100x3 110 2x3 and 1x5 Db incline bench 3x10 Lat pulldowns ss with dips 3x8 and 3x12 Good session today, first good one in a while. | ||
DeanW92 | ![]() | ... | 14-10-2013 @ 20:21 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 14th October Deadlifts- all beltless 60x15 100x10 140x5 180 5x3 200x5 - had about 8 in me, reps felt pretty slow. Glute ham raises 3x8 Chin-ups 3x8 Fin. | ||
DeanW92 | ![]() | ... | 19-10-2013 @ 17:47 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 19th October Strict overhead - warmups Barx10 30x10 40x10 50x5 Strict log 55x5 70x3 Seated DB shoulder press (no back support) 5x15 Nuetral grip chins 10x5 DB hammer curls 5x15 Fin Not trained since monday due to feeling like death, thought having a bit of time off would help recovery. Still not 100% but starting to feel a little better, keeping it light though until im fully recovered. | ||
DeanW92 | ![]() | ... | 23-10-2013 @ 22:30 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 23.10.2013 @ 22:31 PM by DeanW92 23rd OctoberNot trained since saturday due to work commitments but managed to get in the gym today, been having problems yesterday and today with a tight hamstring and sore lower back, pain was severe first thing this morning. Anyway todays workout: 5mins crosstrainer Bodyweight squats Quads almost cramp x 6 Stretching Bodyweight squats More stretching Squats 60x5 100 2x5 120 2x5 130 x5 Add belt 140x5 Deadlifts 60x5 100x5 140x3 180x3 200x3 220x5 Chins SS with more leg stretches BW 5x5 + 1x10 Fin Quad almost cramp x 2 Foam rolling when I got home. Once I got some blood flow into my hamstrings there wasn't really any pain and my hamstring loosened off but they have tightened up a little again, I imagine they will probably be sore again in the morning. Never before have I had cramp whilst warming up, must of been de-hydrated pretty bad. | ||
DeanW92 | ![]() | ... | 24-10-2013 @ 21:30 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 24th October Foam roll left leg before work, feeling looser now but still some tightness. CG bench Barx5 40x5 60x5 80x5 100x3 110x3 120 3x3 130x2 Bench - regular grip 100x10 60x20 Dips BW+20kg 2x8 BWx12 Hammerstrength incline bench 5x12 Hammer curls 5x12 Hamstring stretches Fin Good sesh today strength was pretty good, 130x5 is my best with a regular grip, and probably could of managed 3 today using CG, aim is to get 5 or more in a few weeks. | ||
DeanW92 | ![]() | ... | 26-10-2013 @ 15:56 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Saturday 26th October Started todays session with DOMs still from squats and deads on wednesday but weights felt a bit lighter and form was better today. Various stretches and BW squats then... Squats 60x5 100x3 120x3 140x3 150x3 Add belt 160x3 160x4 Pussied out on going for a 5th rep Hamstring curls 5x15 Nuetral grip chins BW 5x6 Leg extensions 4x15 Did some foam rolling between each set of leg extensions, 2 mins on each leg. 1.hamstrings 2.IT band 3.Glutes 4.Quads Fin. Good session, think I could of managed 160x5 on the first set, PB is 170x5 so getting back up there now. | ||
DeanW92 | ![]() | ... | 28-10-2013 @ 20:19 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 28th October BB strict press Barx5 40x5 50x3 60x3 706x3 80x2 +1 pushpress BB pushpress 80x3 add belt 90x5 - felt pretty speedy and strong Seated DB press (no back support) 20sx8 24s 2x8 hammerstrength rows 4x10 Tricep pushdowns 4x15 Fin. Pretty good session, happy with what I got done. | ||
DeanW92 | ![]() | ... | 30-10-2013 @ 19:40 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | 30th October Deadlifts 60x8 100x5 140x5 180x3 200x3 220x1 Add belt 230 3x3 Hamstring curls 4x15 each leg DB rows 2x20 each arm Pull-ups BW 5x5 Decline sit-ups +15kg 2x10 BWx20 Foam rolling hammies and it band Fin Great session, deadlifts felt good, hoping to get a rep PB next session. | ||
DeanW92 | ![]() | ... | 01-11-2013 @ 20:52 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 1st CG bench Barx5 40x5 60x5 80x3 100x3 110x3 120x1 130x3 130 2x1 Regular grip bench 100x10 Incline db's 40sx10 Incline db flies 3x12 Tricep pushdowns 3x10 Db curls 2x10 2x20 Fin | ||
DeanW92 | ![]() | ... | 03-11-2013 @ 16:12 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Sunday 3rd November Squats BW 3x5 60x3 100x3 120x2 140x2 Add belt 150x1 paused 160x1 paused 170x1 paused 180 2x1 Hamstring curls 2x10 Lunges 60x10 WG chins BWx5 +10 2x5 BWx10 Stretching and foam roll legs Fin Pretty good session, only 10kg behind my PB on the paused squats which Im fairly pleased with, going to try keep doing these as I think they help with positioning and improving my form. | ||
DeanW92 | ![]() | ... | 05-11-2013 @ 23:12 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tueaday 5th Strict overhead Bar 2x5 40x5 50x3 60x3 70x2 80x1 90x2 pb. Pushpress 90x3 100x5 maybe a pb? Had more in me seated db press 2x8 Chins Bwx5 +10kgx8 Bwx10 Side raises 3x10 Hammer curls 3x10 Fin. Good session, happy with the pressing, done 85x5 before i think but changed my form recently making it harder. | ||
DeanW92 | ![]() | ... | 07-11-2013 @ 19:09 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 7th deadlifts 60x5 100x5 140x3 180x1 200x1 220x1 Add belt 230x1 240x3 tried to get a 4th rep for a pb but missed jst below the knees. pull ups didnt count the sets but pretty sure i did atleast 10x5 Fin Decent session but that deadlift pb jst seems to be escaping me atm. Plan is to train differently for the next couple of weeks and then try work up to some heavy weights again. | ||
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