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Floobler		...	15-06-2016 @ 14:57
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 15.06.2016 @ 15:01 PM by Floobler Got a day pass at a different gym today, just wanted to try it out Chin-ups BW x 5 BW x 5 +15kg x 5 +25kg x 5 +25kg x 5 +30kg x 4 PB of sorts, deffo a recent PB Think I've done 30kg added for 5 reps but at the time I was around 85kg. Should be able to beat that soon anyway at 93kg+ Pullups (with rock climbing grippers) BW x 8 PB T-bar rows 40kg x 12 60kg x 10 75kg x 8 90kg x 8 105kg x 8 PB DB rows 30kg x 10 each arm 40kg x 8 50kg x 6 60kg x 6 PB - this felt very easy The dumbbells here went up to 75kg, so thought I'd give this a go seeing as I'm limited to 50kg at my current gym Tried a set or 2 on a hammer strength row machine but didn't like the feel of it so left it there for back Hammer curls 20kg's x 10 30kg's x 10 36kg's x 8 36kg's x 8 Spider curls w EZ-bar 5kg per side x 12 7.5kg per side x 8 7.5kg per side x 8 10kg per side x 5 Did a couple of reps on bench w 50kg to see if they were any good. Actually a lot better, didn't feel like I was gonna slide all over the place like I do at pure Done. This gym is literally 10x better than where I'm at now. The changing rooms / showers are absolute s**te but I think it's a price I'm willing to pay, deffo going to swap over soon
Floobler		...	17-06-2016 @ 12:08
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 17.06.2016 @ 13:04 PM by Floobler Pause squat 60kg x 5 80kg x 4 100kg x 4 120kg x 3 140kg x 3 150kg x 3 160kg x 3 170kg x 3 PB 170kg x 3 Trapbar deadlift (touch & go reps) 80kg x 10 120kg x 8 150kg x 8 180kg x 6 210kg x 6 230kg x 6 It's a lot easier touch & go, not going to count these as PBs. Was just trying to be careful, doing slow controlled reps. Not really a fan though, back to dead stop next week. Might start pulling from the low handles as well Lunges 60kg x 10 each leg 70kg x 10 - technically a PB 80kg x 12 PB Didn't want to do anything else heavy, this was easy the only difficulty was conditioning. Set took bloody ages Standing BB calf raises 100kg x 12 130kg x 10 150kg x 8 170kg x 8 Happy with today considering prep was awful. Couldn't sleep last night so did this on about 3-4 hours kip, back was bothering me as well but didn't re-aggravate it so I'm happy. Think I'll go for a 5x5 on 175kg on squats Monday, should be tough but I'm confident
Floobler		...	18-06-2016 @ 16:28
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Bench press (T&G) Bar x a few 60kg x 10 80kg x 10 90kg x 8 100kg x 8 110kg x 6 110kg x 6 Push press 50kg x 10 70kg x 10 80kg x 7 - failed 8th 90kg x 5 - failed 6th These felt a little off today. Find high rep push presses really tough, shoulders get too pumped & breathing is difficult. Strength is better than today's numbers show Hammer strength shoulder press 40kg x 10 60kg x 8 80kg x 6 90kg x 5 95kg x 4 PB - failed 5th, shoulders were fried at this point Facepulls 120lbs x 12 120lbs x 12 120lbs x 12 Reverse pec dec 145lbs x 15 145lbs x 15 145lbs x 13 Decent pressing assistance session, lots of reps. Felt pretty fatigued so numbers weren't the best. Without all the reps on the ramp up sets though I think some PBs are there for the taking.
Floobler		...	20-06-2016 @ 15:03
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Squat 60kg 80kg 100kg 120kg 140kg 160kg 175kg x 5 175kg x 5 170kg x 5 170kg x 5 170kg x 5 Yoke walk 125kg x 30m 185kg x 30m 245kg x 30m 275kg x 40m - technically a PB, normally I do runs of 30m Calf raises 100kg x 10 120kg x 10 140kg x 10 160kg x 10 180kg x 7 Back extensions BW x 10 +5kg x 10 +10kg x10 +10kg x 10 +10kg x 10 Wanted a 5x5 with 175kg today on squats but technique was starting to break down on last reps so dropped down to 170kg. Actually felt much easier, who knew 5kg would make such a difference? Yoke felt very sluggish today, had no speed / power left in legs after squats.
Floobler		...	21-06-2016 @ 00:32
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Fell asleep during England match woke up and felt like doing some pressing Log press (strict, one clean) 35kg x 8 45kg x 5 55kg x 4 65kg x 3 75kg x 3 80kg x 3 87.5kg x 2 PB - not happy with this, back gave way on second rep lucky to not injure myself Bench press (touch & go) 60kg x 10 80kg x 6 100kg x 5 110kg x 5 120kg x 4 125kg x 3 PB - there goes my current max for a triple Seated shoulder press 40kg x 10 60kg x 8 70kg x 8 80kg x 6 85kg x 4 Incline DB press 35kg's x 10 40kg's x 10 PB 45kg's x 7-8 (lost count mid set, either way it's a PB ) 45kg's x 8 - deffo a PB Bent over DB flies 15kg's x 12 15kg's x 12 15kg's x 12
Floobler		...	21-06-2016 @ 23:16
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 21.06.2016 @ 23:17 PM by Floobler Trapbar deadlift Bar x a few 80kg x 7 110kg x 5 140kg x 5 170kg x 4 190kg x 4 210kg x 3 230kg x 3 245kg x 3 PB Actually felt pretty strong on this today Chin-ups BW x 6 +15kg x 5 +30kg x 5 PB +30kg x 5 +30kg x 5 Trapbar shrugs 120kg x 10 130kg x 10 140kg x 8 Did these without straps to work my grip, I rely on straps far too much in training really Pullups BW x 8 +5kg x 8 +10kg x 8 Rolling thunder 40kg x 3 each hand 50kg x 3 each hand 60kg x 2 with the left - very, very close on the third 60kg x 3 with the right PB 67.5kg x fail with the left - again very close 67.5kg x 2 with the right PB
Floobler		...	22-06-2016 @ 14:21
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Bodybuilder arms sesh today Floor press Bar x a few 60kg x 12 80kg x 10 90kg x 10 100kg x 8 PB 110kg x 6 PB All horizontal pressing is actually feeling super strong atm BB curls 40kg 4x8 Superset with Weighted dips 20kg 4x10 Hammer curls 20kg's 3x12 Superset with Decline skullcrushers 40kg 3x8 DB preacher curls 11.5kg 3x8 Superset with Single arm DB overhead ext 11.5kg 3x12 Lateral raise (one big drop set) 20kg's x 10 11.5kg's x 15 5kg's x 25 Pumptastic
Floobler		...	23-06-2016 @ 21:17
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 23.06.2016 @ 21:18 PM by Floobler Got a new addition to my gym today - an axle bar! Had to try it out Axle press (one power clean then press) 20kg x 5 40kg x 5 50kg x 5 60kg x 3 70kg x 3 80kg x 2 90kg x 2 - press was very, very easy Bench press (touch & go) 60kg x 10 80kg x 10 100kg x 8 100kg x 8 100kg x 10 PB Was gonna be 3x8 with 100kg, but just felt too easy! Even last set left a rep or 2 in the tank Strict axle (1 clean) 60kg x 6 60kg x 6 70kg x 4 Back was saying no at this point
Floobler		...	24-06-2016 @ 21:59
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 24.06.2016 @ 22:00 PM by Floobler Squat 50kg x 6 80kg x 5 110kg x 4 130kg x 3 150kg x 3 165kg x 2 180kg x 2 190kg x 2 PB 195kg x 2 PB - not exactly hard either, both reps were pretty fast Leg press 200kg x 10 250kg x 10 300kg x 10 350kg x 8 400kg x 5 Lying leg curls 100lbs x 10 110lbs x 10 120lbs x 10 130lbs x 10 140lbs x 8 Prowler runs (40m each run) 20kg 35kg 50kg 65kg These absolutely destroyed me, great for conditioning & killed my quads, hamstrings and glutes Calf raise machine 60kg x 10 80kg x 8 80kg x 8 80kg x 8 Training went fantastic today, mainly because of my mindset & how I approached the session mentally. If I can keep this up then honestly I feel pretty unstoppable.
Floobler		...	25-06-2016 @ 14:53
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Bench press (paused) Bar x 15 60kg x 8 80kg x 8 90kg x 5 100kg x 5 110kg x 5 115kg x 5 PB 120kg x 4 - equals PB but this time it was easier, did more reps / sets beforehand too Incline bench (paused) 50kg x 10 70kg x 8 90kg x 6 90kg x 6 90kg x 6 This is a higher incline than I use at home, so weights are a bit lighter Decline bench 60kg x 10 80kg x 10 100kg x 8 110kg x 8 Thought I'd give this a try, it felt alright but deffo need someone to give me an unrack or my shoulders feel like they're going to be ripped out of their sockets Cable flies 50lbs x 15 50lbs x 15 50lbs x 15 T-bar rows 25kg x 12 50kg x 10 70kg x 8 90kg x 8 105kg x 8 DB rows 40kg x 10 50kg x 10 60kg x 8 PB 60kg x 8 Hammer strength pulldown 40kg x 15 80kg x 12 110kg x 10 130kg x 10 Facepulls 80lbs x 12 80lbs x 12 80lbs x 12 80lbs x 12 Loving the new gym, mindset is still a lot better another great training session.
Floobler		...	27-06-2016 @ 20:29
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Squat 50kg x a few 80kg x 5 110kg x 5 140kg x 5 160kg x 5 170kg x 5 180kg x 5 PB 185kg x 4 PB 120kg + 40kg of chains x 8 Not had access to chains before, figured I'd give them a try. Felt alright actually Glute ham raise BW x 10 +10kg x 6 +10kg x 6 +10kg x 6 +10kg x 6 Prowler runs 20kg x 40m 40kg x 40m 60kg x 40m 70kg x 40m PB These are actually one of the hardest things I've ever done in training, absolutely brutal Calf raises on leg press machine 100kg x 10 120kg x 10 140kg x 8 160kg x 8 180kg x 6 200kg x 6 210kg x 5 Good legs sesh today, hit what I wanted on squats but actually felt a little weaker than on Friday. Only had a couple days since the last leg session though so I guess that's to be expected. Not going to squat again till next Monday, hopefully will be a bit more recovered.
Floobler		...	28-06-2016 @ 14:43
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Strict press Bar x a couple of sets 40kg x 5 55kg x 3 65kg x 2 75kg 5x5 PB Legs were cramping up every set, they were very sore from yesterday. Had the weight moving fast though, felt pretty powerful today Seated shoulder press 50kg x 8 65kg x 8 75kg x 7 75kg x 7 Lateral raises 15kg's x 10 20kg's x 8 25kg's x 8 25kg's x 8 Bent over flies 15kg's x 12 15kg's x 12 20kg's x 10 20kg's x 10 Did a couple sets of plate pinches to finish but couldn't really be bothered doing anything for grip. First decent shoulder session I've had in weeks, back is starting to feel better again
Floobler		...	29-06-2016 @ 17:41
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Close grip pause bench Bar x a couple of sets 60kg x 8 60kg + 40kg chains x 6 70kg + 40kg chains x 5 80kg + 40kg chains x 5 90kg + 40kg chains x 4 95kg + 40kg chains x 3 100kg + 40kg chains x 2 105kg x 8 PB Incline EZ bar skullcrushers 10kg per side x 10 15kg per side x 10 17.5kg per side x 8 20kg per side x 7 V-bar pushdowns 120lbs x 12 150lbs x 12 170lbs x 10 170lbs x 10 Hammer curls 20kg's x 10 30kg's x 10 38kg's x 8 38kg's x 8 BB curls 40kg x 8 40kg x 8 45kg x 8 45kg x 8 EZ bar spider curls 5kg per side x 10 5kg per side x 10 7.5kg per side x 10 10kg per side x 6-7 (can't remember) Dat pump, almost looked like I lift today
Floobler		...	01-07-2016 @ 12:07
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 01.07.2016 @ 12:09 PM by Floobler Neutral close grip pullups BW x 6 BW x 6 +15kg x 6 +25kg x 5 +35kg x 4 PB +35kg x 4 +35kg x 4 Tore a callous on my left hand doing this, normally I would just throw on straps but I realised I'd left them at home Trapbar deadlift (I'm assuming this bar weighs 20kg, could be wrong) 80kg x 5 110kg x 5 Swap to using high handles, used the low ones on first two sets but didn't feel right 150kg x 5 180kg x 5 210kg x 5 230kg x 5 PB These went fairly well, grip was the limiting factor tbh. 235x5 will happen next week T-bar rows 50kg x 10 70kg x 8 90kg x 6 105kg x 5 117.5kg x 5 PB Hammer strength lat pulldown 60kg x 12 100kg x 12 120kg x 10 140kg x 10 Frame carry 100kg for approx 100m Need to find a way to make this heavier... Maybe drape chains across it? Decent back session today I guess, still can't quite push it 100%. Going to stick to trapbar deads for the time being, hopefully by the time I get back to regular deads I'll be stronger anyway by focusing on increasing my squat, rows & trapbar DL.
Floobler		...	01-07-2016 @ 19:24
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Ended up training twice today Bench press (touch & go) Bar x a couple of sets 60kg x 10 80kg x 10 95kg x 8 105kg x 8 PB 115kg x 6 PB 125kg x 4 PB Incline pause bench 60kg x 10 80kg x 8 90kg x 8 100kg x 6 PB 107.5kg x 4 PB Dips BW x 8 +20kg x 6 +37.5kg x 8 +37.5kg x 8 +37.5kg x 8 Incline DB flies 20kg's x 12 20kg's x 12 20kg's x 12 Very good session. Think I'm training a bit too much tbh but I'm just about getting away with it because I'm eating so much and doing plenty of recovery work. Getting stronger so can't complain!

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