Dyers traning log of sorts.
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| dyer87 |  | ... | 05-03-2013 @ 21:18 |
 Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 05/03/13 Shoulders seated strict press (freeweight) it was the first time iv used this machine its a strait seat with a high rack thats bhind u felt awful really didnt like it but i was made to do it shoulders didnt agree and felt proper dodgy the wholr session 60kg x 10 80kg x 5 80kg x 5 80kg x 5 80kg x 5 80kg x 5 was glad to finish kept the weight low as even 80 was causin cracks and creaks lol. axle press 105kg x 3 105kg x 3 105kg x 3 105kg x 5 105kg x 3 105kg x 3 105kg x 5 dips b/w x 10 10kg chain x 8 20kg chains x 8 30kg chains x 8 40kg chains x 6 40kg chains x 4 x 2 sets b/w x 8 skull crushers 40kg x 15 40kg x 8 40kg x 8 40kg x 8 | ||
| dyer87 | | ... | 06-03-2013 @ 20:44 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 06/03/13 Deadlifts did the whole session no straps to work grip 150kg x 5 150kg x 5 190kg x 3 230kg x 1 240kg x 2 PB all the lifts flew up was very happy with them. 17inch rackpulls i found these awful i couldnt get anythin firing i was all over the place hated them. 180kg x 3 180kg x 3 180kg x 3 220kg x 3 220kg x 3 250kg x f f 1 i cant get used to these never done them n not ina rush to try again lol. incline dbells rows ( stood a bench up to a high incline stood with chest against it leaning into it) 35kg dbells x 3 sets x 8 reps flat dbell rows 1 set of 60kg dbell 6 each arm hyper extensions with 20kg plate 4 sets of 12 glute raises 5 sets of 10reps with 5sec holds at the top | ||
| dyer87 | | ... | 08-03-2013 @ 22:49 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 08/03/13 Chest high incline dbell press focused on slow negatives into explosive reps. 30kgs x 10 35kgs x 10 40kgs x 5 50kgs x 3 50kgs x 3 40kgs x 8 40kgs x 8 flat bench log press supersetted with 5 wide arm high pullups 85kg x 10 125kg x 6 125kg x 6 135kg x 5 dbell side bends 40kg x 12 each side x 5 sets face pulls 45kg x 12 x 5 sets plank 5 sets of 1mins with 45secs rest between | ||
| dyer87 | | ... | 09-03-2013 @ 18:23 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 09/03/13 grip n stretching Axle bar reverse curls into standard curls 8 each 30kgs x 6 sets 18inch power shrugs double overhand no straps 100kg x 12 140kg x 8 180kg x 5 200kg x 5 210kg x 3 210kg x 1 30sec rest 1 rep, repeated 5 times hammer curls dbells 30kgs x 12 x 3 sets supersetted with front raises full rom with side raises full rom very light weight to stretch shoulders latpulldown again veryvlight just to stretch myself out manflu is hammering me this week so missed out cardio all together | ||
| dyer87 | | ... | 11-03-2013 @ 20:33 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 11/03/13 legs leg press supersetted with reverse hacksquat machibe 200kg x 12 into 110kg x 12 250kg x 10 into 150kg x 10 290kg x 8 into 190kg x 8 330kg x 6 into 190kg x 6 330kg x failure x 150kg x failure rest wasnt tht long between sets i think the guy trainin me just wanted to see if id puke haha he almost got me. Leg exts 170kg x 12 230kg x 10 250kg x 8 290kg x 3 290kg x 12 290kg x 13 4 sets of 12 situps with throwin/catchin a 9kg medicine ball done | ||
| dyer87 | | ... | 14-03-2013 @ 11:27 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 12/03/13 shoulders iv had what i thought was manflu for 8-9days at this point but felt alot worse jn this session had to stop halfway throu because i passed out so went docs n iv got chest/throat infection so no more trainin until im over it as my strength was s**t anyways seated oly bar oh press 40kg x 10 60kg x 10 80kg x 6 90kg x 4 90kg x 4 90kg x 4 90kg x 4 axle push press 107.5kg x 3 107.5kg x 3 Had to lowerweight bcoz i was diein 100kg x 3 stoppd it ther as that was the set i fell over with. no more gym and a few days in bed lol. | ||
| dyer87 | | ... | 16-03-2013 @ 18:32 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 16/03/13 log havnt trained in few days due to illness so thought blow out the cobwebs on the log All FTOH 85kg x 3 85kg x 3 105kg x 3 felt my right shoulder crack on the first rep 115kg x 5 shoulder was feeling very iffy felt a few deep cracks 125kg x 1 shoulder completely folded was quite painful i dont know what iv done exactly very limited rom atm but will habe to monitor it and train round it hopefully not to serious | ||
| dyer87 | | ... | 21-03-2013 @ 11:08 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Few write ups from this week so far 17-20th kept legs lite n focused on form a2g every rep with a pause at bottom 60kg x 10 x 2 sets 100kg x 8 140kg x 8 160kg x 6 x 4 sets 180kg x 1 leg ext slite pause on lockouts 170kg x 10 230kg x 8 250kg x 6 290kg x 6 x 4 sets leg press machine Stack x 10 x 5 sets CHEST nursin a damaged shoulder so very limited to what movements i can do and i gota be careful not to make it worse and kept weight sensible more of a test to see how far i could push it without pain. Light dbell flat bench with very lite shoulder exercises to see wer my limit of rom was wih few dips to warm up. Decline bench 60kg x 10 80kg x 10 100kg x 15 120kg x 8 140kg x 5 x 5 sets last few sets hurt my shoulder as my chest fatiqued and always needed help rackin weight. Incline skull crushers did 1 set hurt too much reverse grip flat smith bench narrow grip 60kg x 10 80kg x failure x 4 sets seated chest axis press thing never used this before basically the handles r freely movable inwards n outwards n i had to keep hem touchin to work triceps more was hard to get used to.. did 4 sets of this and 3 light stretch sets on flye machine Deadlifts 60kg x 5 x 2 wide grip deadlifts into a hiptrust onto tip toes x 2 sets of 5 on 60kg Normal deads no straps 100kg x 5 140kg x 5 180kg x 5 220kg x 1 240kg x 1 250kg x 1 260kg x f pulled it above my knees then looked too early for the hitch n weight just restrd on my knees cudnt get it moving again for love nor money but pretty confident itl go up nxt time. 220kg x 4 180kg x 3 few sets of strait bar reverse grip lat pulldown and finished there. | ||
| dyer87 | | ... | 25-03-2013 @ 18:20 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 22/03/13 triceps 2board presses this was make shift with 2 large platform block thingiee which kept fallin on my face so gave up after 6 sets workin up to 140 cgbp 100kg x 12 x 4 sets incline log 85kg x 15 x 2 sets 105kg x 6 started hurting my shoulder so just stopped and left it alone. Rope pushdowns stack x 10 x 4 25/03/13 Squats 60kg x 10 x 2 sets 110kg x 8 150kg x 5 190kg x 3 210kg x 3 x 4 sets leg press machine stack x 12 reps x 5 sets leg ext stack x 5 x 4 stack to failure Standing calf raise machine stack x 12 x 5 leg raises 5 sets of 12 | ||
| dyer87 | | ... | 28-03-2013 @ 22:50 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 26/03/13 chest trained with my mate whos a bodybuilder weight was kept sensible so i could keep up with his shorter rest periods im not used to gettin pumpd up anymore but i have missed the feeling. Decline bench 60g x 20 80kg x 15 100g x 12 120kg x 10 140kg x 6 x 3 sets incline bench paused reps 60kg x 10 80kg x 10 100kg x 10 x 3 sets weighted dips 1 chain x 10 2 chains x 10 3 chains x 10 x 2 sets 27/03/13 deadlifts wasnt feeling great was weak as s**t n definantly not up for this lol. deadlift 100kg x 10 120kg x 10 160kg x 10 200kg x 3 230kg x 3 suit was onhated it turnd them into sldls really cant get used to the suit atm it hampers me.more than helps 230kg x 2 suit off 230kg x 1 x 6 sets 2mins rest max between each single this teared my hands to shreds 120kg x 20 followed by 4 sets on low row machine to stretch out. some rear delt work and light assistance stuff. | ||
| dyer87 | | ... | 22-04-2013 @ 19:21 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | startin a 10week cycle to just completely change things around first month will b bbing style on pressing days on back n squats ill be following w531 as i got good results from that on my squats and i cant shy away from the fact my deads are poor so they just need to be kept high weight. what i want from the cycle is abit more quality to my all around appearence and ofcourse id like to hit some pbs at the end of it. this will all start properly next week im just gonna have fun this week as trainin with new people and testing out new stuff. 22/4/13 legs DC training this is 4 sets of everything 10 secs rest between all sets front squats 100kgs x 8 x 4 sets leg ext 210 x 8 x 4 sets walking lunges with 40kg 20m there n back 4 sets rest was aslong as it took the ither guy to complete distance took.a while lol hamstring curls machine 110 x 10 x 4 sets seated calves 40kg x 10 x 4 sets abs 8 sets of 25 on fitness ball situps | ||