Time to man up..
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Sawyers30/04/13 @ 10:02
Bit apprehensive about today with the wrist.
Bench press
1 x 10 @20kg
1 x 3 @42.5kg (friends first work set)
1 x 3 @50kg
---
1 x 5 @60kg
1 x 5 @67.5kg
1 x 6 @77.5kg - All paused, did 6 as I lost count so thought better to do more, then spotter told me.
2 x 5 @77.5kg, first set T&G, second all paused, last rep 5+ seconds. Really happy, no bother with wrist, I wore wraps on all working sets.
DB shoulder press
1 x 5 @20kg
1 x 5 @25kg
1 x 7 @30kg - rep PB
2 x 7 @25kg (27.5 was being used). All paused.
1 x 10 @25kg
Shrugs, at a slight angle
3 x 8 @25kg
Dips
1 x 5 @BW - wrist started acting up.
Some lateral raises & Tricep Pushdowns.
Happy with today's session.
74.1kg
Bench press
1 x 10 @20kg
1 x 3 @42.5kg (friends first work set)
1 x 3 @50kg
---
1 x 5 @60kg
1 x 5 @67.5kg
1 x 6 @77.5kg - All paused, did 6 as I lost count so thought better to do more, then spotter told me.
2 x 5 @77.5kg, first set T&G, second all paused, last rep 5+ seconds. Really happy, no bother with wrist, I wore wraps on all working sets.
DB shoulder press
1 x 5 @20kg
1 x 5 @25kg
1 x 7 @30kg - rep PB
2 x 7 @25kg (27.5 was being used). All paused.
1 x 10 @25kg
Shrugs, at a slight angle
3 x 8 @25kg
Dips
1 x 5 @BW - wrist started acting up.
Some lateral raises & Tricep Pushdowns.
Happy with today's session.
74.1kg
Sawyers01/05/13 @ 11:58
Post Edited: 01.05.2013 @ 11:59 AM by Sawyers
Sumo deadlifts1 x 2 @60kg
1 x 2 @80kg
1 x 1 @100kg
---
1 x 5 @122.5kg
1 x 5 @140kg
2 x 5 @157.5kg Belt on for second set.
1 x 8 @157.5kg Belt on. Fairly happy with this. Afterwards got told that if I Deadlift in there again il get kicked out of the gym. Fantastic.
Squats
1 x 2 @60kg
1 x 1 @100kg - sat in the hole for a long time, wrist was sore so stopped. Also really put off about the Deadlift thing.
GHR's
5 x 5
Lying hamstring curls
4 x 10 @32kg
Occluded Calfs.
Really distracted throughout the session after deadlifting. Not happy.
74.1kg
Sawyers03/05/13 @ 11:23
Post Edited: 03.05.2013 @ 11:25 AM by Sawyers
Military1 x 5 @20kg
1 x 5 @30kg - wrist sore, so wraps on
1 x 3 @40kg
---
1 x 5 @47.5kg
1 x 5 @52.5kg
2 x 5 @60kg
1 x 6 @60kg - lost my balance on the 7th rep.
Flat DB
1 x 5 @15kg
1 x 5 @20kg
1 x 5 @25kg
1 x 5 @32.5kg -Can tell more when these are off as I feel it completely in my anterior delt on my right side.
2 x 10 @25kg
NG pull-ups
1 x 4 @Bw
1 x 4 @5kg
1 x 4 @10kg
1 x 1 @15kg
1 x 4 @20kg
1 x 1 @25kg
1 x 1 @35kg - PB
Rear delt DB rows
2 x 8 @25kg - probably too heavy for these.
Hammer Mach rows
3 x 6 @35kg
Not great session, I probably haven't done enough stuff for my shoulder health this week.
Also, spoke to the manager, he says I can Deadlift in there.
73.4kg
Sawyers03/05/13 @ 11:23
Sawyers04/05/13 @ 14:43
Post Edited: 15.05.2013 @ 18:14 PM by Sawyers
Pre workout meal = Double whopper with cheese.Post workout meal = 3 Double cheeseburgers and a mcflurry..
Definitely did not fit my macros
Deadlift
1 x 2 @50kg
1 x 2 @90kg - second one felt slow, strange.
1 x 1 @130kg
1 x 1 @150kg
1 x 1 @170kg
1 x 1 @190kg
Belt on
1 x 1 @200kg
1 x F @215kg
Messing with the axle, couldn't clean it.
Log cleans -first time doing this
1 x 1 @60kg
1 x 1 @90kg
1 x 1 @100kg
1 x F @110kg - wasn't far off this, didn't dip my hips low enough I think. Not sure if my technique is right.
Squats
1 x 3 @60kg
1 x 1 @100kg
1 x 1 @140kg
- Belt & knee wraps on - first time using them, didn't think they helped. Though I was already feeling weak.
1 x 1 @160kg
1 x F @175kg - BAD
Not my best session, but can't always be having a great day.
73.1kg
Sawyers06/05/13 @ 12:28
Sawyers07/05/13 @ 11:38
Wrist not good still. Strange.
Sumo - did these onto mats, and lowered even slower just to keep them happy.
1 x 3 @60kg
1 x 1 @80kg
1 x 1 @100kg
---
1 x 3 @130kg
1 x 3 @150kg
5 x 3 @167.5kg - Belt on, all felt ok. Though the same receptionist tried telling me I'm not allowed to Deadlift. I told her the manager said its fine and she walked away mumbling to herself.
Squats
1 x 3 @60kg
3 x 10 @90kg - paused the last rep for quite a while on each set. Wrist was too sore to do more.
GHR's
4 x 5 @Bw
Occluded leg extensions.
74.6kg - big jump. Though I'm putting it down to going out sat night then the Indian last night.
Sumo - did these onto mats, and lowered even slower just to keep them happy.
1 x 3 @60kg
1 x 1 @80kg
1 x 1 @100kg
---
1 x 3 @130kg
1 x 3 @150kg
5 x 3 @167.5kg - Belt on, all felt ok. Though the same receptionist tried telling me I'm not allowed to Deadlift. I told her the manager said its fine and she walked away mumbling to herself.
Squats
1 x 3 @60kg
3 x 10 @90kg - paused the last rep for quite a while on each set. Wrist was too sore to do more.
GHR's
4 x 5 @Bw
Occluded leg extensions.
74.6kg - big jump. Though I'm putting it down to going out sat night then the Indian last night.
Sawyers08/05/13 @ 11:17
Bench (Last rep all paused for a long count)
1 x 5 @20kg
1 x 5 @40kg
---
1 x 3 @65kg
1 x 3 @72.5kg
4 x 3 @82.5kg
1 x 7 @82.5kg (T&G) 8th rep I paused and was pressing it up, spotter touched and I told him to get off. But I'm counting it as no rep. Still a PB.
Military - got my numbers wrong for this.
1 x 5 @20kg
1 x 10 @47.5kg - hard for some reason
1 x 8 @47.5kg - not good
1 x 4 @47.5kg - burned out triceps.. Whoops
1 x 10 @35kg.
Muscle ups
Just 1, then another 5 x 1 high pulls.
Happy with bench. But still shouldn'tve burned out.
74.6kg
1 x 5 @20kg
1 x 5 @40kg
---
1 x 3 @65kg
1 x 3 @72.5kg
4 x 3 @82.5kg
1 x 7 @82.5kg (T&G) 8th rep I paused and was pressing it up, spotter touched and I told him to get off. But I'm counting it as no rep. Still a PB.
Military - got my numbers wrong for this.
1 x 5 @20kg
1 x 10 @47.5kg - hard for some reason
1 x 8 @47.5kg - not good
1 x 4 @47.5kg - burned out triceps.. Whoops
1 x 10 @35kg.
Muscle ups
Just 1, then another 5 x 1 high pulls.
Happy with bench. But still shouldn'tve burned out.
74.6kg
Sawyers09/05/13 @ 18:57
Didn't have much time today, so only in the gym about 45mins.
Ng pull-ups
1 x 5 @BW
1 x 3 @5kg
1 x 3 @10kg
1 x 3 @15kg
1 x 3 @20kg
2 x 3 @17.5kg
BB rows
3 x 8 @60kg
Moto rows
3 x 8 @32kg
Face pulls
2 x 12 @27kg
Rear delt DB rows
2 x 8 @20kg
Alt DB curl
3 x 6 @17.5kg
Occluded incline curls.
74.6kg
Ng pull-ups
1 x 5 @BW
1 x 3 @5kg
1 x 3 @10kg
1 x 3 @15kg
1 x 3 @20kg
2 x 3 @17.5kg
BB rows
3 x 8 @60kg
Moto rows
3 x 8 @32kg
Face pulls
2 x 12 @27kg
Rear delt DB rows
2 x 8 @20kg
Alt DB curl
3 x 6 @17.5kg
Occluded incline curls.
74.6kg
Sawyers10/05/13 @ 23:04
Sawyers11/05/13 @ 15:52
The kind of gym where the staff don't use it! 
Squats
1 x 10 @20kg
1 x 3 @60kg
---
1 x 3 @105kg
1 x 3 @120kg
1 x 3 @135kg - did all the sets up to this pretty quickly, didn't rest, only the time it took to add weight.
4 x 3 @135kg - Belt on, one hole less then i would usually wear it,decent. Not a struggle. Walking the weight out was the hardest part.
Sumo
1 x 3 @60kg
3 x 10 @102.5kg - easy.
GHR's
2 x 6
Weighted sit-ups
2 x 10 @25kg
Occluded Calfs.
73.8kg
Also finally got 'becoming a supple leopard' awesome!
Squats
1 x 10 @20kg
1 x 3 @60kg
---
1 x 3 @105kg
1 x 3 @120kg
1 x 3 @135kg - did all the sets up to this pretty quickly, didn't rest, only the time it took to add weight.
4 x 3 @135kg - Belt on, one hole less then i would usually wear it,decent. Not a struggle. Walking the weight out was the hardest part.
Sumo
1 x 3 @60kg
3 x 10 @102.5kg - easy.
GHR's
2 x 6
Weighted sit-ups
2 x 10 @25kg
Occluded Calfs.
73.8kg
Also finally got 'becoming a supple leopard' awesome!
Sawyers12/05/13 @ 13:22
My upper back was really sore this morning for some reason. Put off the pressing quite a lot.
Military
1 x 5 @20kg
1 x 3 @30kg
1 x 3 @40kg
---
1 x 3 @50kg
1 x 3 @57.5kg
5 x 3 @65kg - a lot harder then I would've liked.
CGBP
1 x 10 @20kg
3 x 10 @55kg
DB shoulder press
1 x 10 @20kg - shoulders exhausted.
Lateral raises & Reverse grip Pushdowns.
73.8kg
Military
1 x 5 @20kg
1 x 3 @30kg
1 x 3 @40kg
---
1 x 3 @50kg
1 x 3 @57.5kg
5 x 3 @65kg - a lot harder then I would've liked.
CGBP
1 x 10 @20kg
3 x 10 @55kg
DB shoulder press
1 x 10 @20kg - shoulders exhausted.
Lateral raises & Reverse grip Pushdowns.
73.8kg
Sawyers13/05/13 @ 12:39
Warmed up with sone ng pull-ups
DB rows
1 x 8 @25kg
3 x 8 @35kg
Hammer rows
3 x 6 @37.5kg
Cg Pulldown - had to use the cables as opposed to lat Pulldown.
1 x 12 @50kg
1 x 10 @59kg
1 x 8 @68kg
1 x 6 @77kg
1 x 6 @Full stack
DB curls - both arms together, these are one of the first bicep exercises that doesn't hurt my r arm. Awesome.
3 x 8 @12.5kg
75.4kg - also saw some small stretch marks appearing on my lats.. Guess I must be making some kind of improvements.
DB rows
1 x 8 @25kg
3 x 8 @35kg
Hammer rows
3 x 6 @37.5kg
Cg Pulldown - had to use the cables as opposed to lat Pulldown.
1 x 12 @50kg
1 x 10 @59kg
1 x 8 @68kg
1 x 6 @77kg
1 x 6 @Full stack
DB curls - both arms together, these are one of the first bicep exercises that doesn't hurt my r arm. Awesome.
3 x 8 @12.5kg
75.4kg - also saw some small stretch marks appearing on my lats.. Guess I must be making some kind of improvements.
Sawyers14/05/13 @ 18:36
Sumo
1 x 3 @60kg
1 x 1 @80kg
1 x 1 @100kg
1 x 1 @120kg
---
1 x 5 @140kg - Cant even feel a weight, awesome.
1 x 3 @160kg - supposed to be 157.5, but gym was packed. Still easy.
1 x 1 @180kg - should've been 177.5kg
1 x 1 @190kg
1 x 1 @200kg - Just for fun,
Belt on
5 x 1 @180kg - EASY well.. Not easy, but fast.
Paused squats (in a rush)
1 x 5 @60kg
1 x 5 @100kg
1 x 5 @120kg - very pleased with this, no belt, the weight moved great.
Hanging leg raises
2 x 10
Got home and my face is red raw.. Lots of burst capillaries, gonna have red eyes tomorrow I suspect.
Increased my calories yesterday.. Woke up lighter. Even ate a full tub of Haagen Diaz before bed last night. Awesome.
74.6kg
1 x 3 @60kg
1 x 1 @80kg
1 x 1 @100kg
1 x 1 @120kg
---
1 x 5 @140kg - Cant even feel a weight, awesome.
1 x 3 @160kg - supposed to be 157.5, but gym was packed. Still easy.
1 x 1 @180kg - should've been 177.5kg
1 x 1 @190kg
1 x 1 @200kg - Just for fun,
Belt on
5 x 1 @180kg - EASY
well.. Not easy, but fast.Paused squats (in a rush)
1 x 5 @60kg
1 x 5 @100kg
1 x 5 @120kg - very pleased with this, no belt, the weight moved great.
Hanging leg raises
2 x 10
Got home and my face is red raw.. Lots of burst capillaries, gonna have red eyes tomorrow I suspect.
Increased my calories yesterday.. Woke up lighter. Even ate a full tub of Haagen Diaz before bed last night. Awesome.
74.6kg
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