Nails Log

Some monster sessions there mate,love the banded tricep dips great idea,

Cheers buddy. I need more dips in my life, the band just adds a new dimension. Weighted dips tend to piss off my elbows fingers crossed the bands will be a better option.

Tuesday 17th July 2018

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

EZ Curls
45kg x 10 reps
45kg x 10 reps
45kg x 10 reps

Loads of single leg work
Lunges x lots
Front foot elevated split squat x lots
Rear foot elevated split squats x lots
x repeat until leg death.

SSB Squat
bar x 10 reps
60kg x 5 reps
90kg x 5 reps
110kg x 5 reps -- I feel like my form is getting better. These are so hard that I feel it will be worth dropping deads for few weeks and just getting more volume with these. Man I can't believe how hard these are.


I felt good to change pace today and just hammer out loads of single leg work. My legs hate me for it now.

Thursday 18th July 2018

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

EZ Curls
45kg x 10 reps
50kg x 8 reps
50kg x 7 reps

Rear foot elevated split squats x lots


A1 Bench Press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps

120kg x 3 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps --Easy at the start, hard at the end.

A2 Neutral Grip Chin Ups
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps

Lovely work mate...that new approach to build up on bench will yield a cracking result I think.

Cheers mate. I'm looking for a slow steady increase, if I'm doing the same with 130 by year end I'll be happy. This is all about assistance.

Great work,looking forward to seeing the results

You and me both mate. Cheers.

Friday 20th July 2018

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

No Curls today, biceps hate me.

Rear foot elevated split squats x lots

Band Hamstring Curls
x 15 reps (Each Leg)
x 15 reps (Each Leg) --Evil lift

Dips
x 8 reps
x 8 reps
x 8 reps --Up from 5's last week. Need to add another set next week.

Squat
70kg x 5 reps
120kg x 5 reps
160kg x 8 reps
160kg x 8 reps --Damn, these were much harder than expected. I need to work with some higher reps as I'm clearly bad at them. I'll keep the weight moderate (probably stick with 160) and work on increasing total reps. This is sort of squat conditioning. Very humbling to say the least.

Moving up to higher reps is always a shock..took me a while to adjust I must admit. Good stuff mate.

Yep I was ment to hit 180 on squat for 10s today pmsl yeah that worked out, but I guess this happens after 5s 3s and such. On the bright side it only takes a few sessions to improve aye

Cheers lads. I thought higher reps would be tough and it's good to be humbled from time to time. I was just a surprise how quickly they had an effect. Set 1, hard but ok. Set 2 , almost impossible. Set 3, didn't happen lol. I'm going to up sets and reps each week until I hit something like 12 x 3. At this point I make call if I want to do more reps or increase the weight.

Monday 23rd July 2018

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

EZ Curls
50kg x 6 reps
50kg x 6 reps
50kg x 6 reps --Not really enough reps. If I can't hit at least 8's soon then I'll switch this for a different version and build that up.

Rear foot elevated split squats x lots

Band Hamstring Curls
x 15 reps (Each Leg)
x 15 reps (Each Leg) --Evil lift

Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 reps

85kg x 3 reps
85kg x 2 reps
85kg x 2 reps
85kg x 2 reps
85kg x 2 reps
85kg x 2 reps
85kg x 2 reps
85kg x 2 reps --Video


Squat
70kg x 5 reps
120kg x 5 reps
--Reverse bands on
160kg x 15 reps --Went off to fast
160kg x 15 reps --Better speed this time, more deliberate. Massive quad pump. Once again, high reps destroyed me. Love it.

Lovely squatting mate...lots of volume there!

Cheers mate, volume is the name of the game at the moment. I expected to feel beaten up today but I actually feel great. Let's see if I say that tomorrow...