Jamie's Log..
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Terminator09/07/23 @ 10:32
SA low row:
145 lb x 12/12/12 (2:00)
SA low row machine:
215 x 11/11/11 (2:30)
SA pull down machine:
220 x 8/8/8 (2:30)
Shrugs:
117.5 kg x 11/11/11 (2:00)
Sandbag cleans:
60 kg x 6
and one strict press
Squat rack curls:
30 kg x 12/12/12 2:00
145 lb x 12/12/12 (2:00)
SA low row machine:
215 x 11/11/11 (2:30)
SA pull down machine:
220 x 8/8/8 (2:30)
Shrugs:
117.5 kg x 11/11/11 (2:00)
Sandbag cleans:
60 kg x 6
and one strict press
Squat rack curls:
30 kg x 12/12/12 2:00
Terminator12/07/23 @ 09:30
Pause DB Bench press:
125 lb x 10
125 lb x 10
125 lb x 10
Finally!!!!
Pause Incline Barbell bench:
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 7F
3:00 rests
DB Lat raise:
35 lb x 15/15/15 (2:00)
Facepull:
machine broken
125 lb x 10
125 lb x 10
125 lb x 10
Finally!!!!
Pause Incline Barbell bench:
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 7F
3:00 rests
DB Lat raise:
35 lb x 15/15/15 (2:00)
Facepull:
machine broken
Terminator13/07/23 @ 10:30
Squat:
60 kg x 3
100 kg x 3
140 kg x 3
160 kg x 2
*belt*
180 kg x 7
180 kg x 9
200 kg x 1 - felt like 1 million kg
Happy with that, but back was fried!
Deadlift:
up to 200 kg x 1 - too fatigued from the squats to go heavier
60 kg x 3
100 kg x 3
140 kg x 3
160 kg x 2
*belt*
180 kg x 7
180 kg x 9
200 kg x 1 - felt like 1 million kg
Happy with that, but back was fried!
Deadlift:
up to 200 kg x 1 - too fatigued from the squats to go heavier
Terminator16/07/23 @ 11:35
Had food poisoning a few days ago so skipped shoulders on Saturday and deadlifts today
SA Low row:
150 lb x 12/12/12 (2:30)
SA low row machine:
215 lb x 12/12/12 (2:30)
SA pulldown machine:
220 lb x 9/9/9 (2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00, straps)
Squat rack curls:
12,12,12 (2:00)
quick session
SA Low row:
150 lb x 12/12/12 (2:30)
SA low row machine:
215 lb x 12/12/12 (2:30)
SA pulldown machine:
220 lb x 9/9/9 (2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00, straps)
Squat rack curls:
12,12,12 (2:00)
quick session
Terminator19/07/23 @ 09:40
Feet up paused bench press:
60 kg x 3
80 kg x 3
100 kg x 5
110 kg x 5
120 kg x 5
125 kg x 5
125 kg x 5
125 kg x 5
First time barbell benching in 6 months (having done DBs instead) and it's carried over well. Feet up on the bench, and I'm doing within 5 kg of my 5RM without huge difficulty
Pause incline bench:
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
3 min rests, a lot harder than 100 last week
DB Lat raises:
35 lb x 16/15/15
Facepulls:
67 x 30/25/25
60 kg x 3
80 kg x 3
100 kg x 5
110 kg x 5
120 kg x 5
125 kg x 5
125 kg x 5
125 kg x 5
First time barbell benching in 6 months (having done DBs instead) and it's carried over well. Feet up on the bench, and I'm doing within 5 kg of my 5RM without huge difficulty
Pause incline bench:
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
102.5 kg x 5
3 min rests, a lot harder than 100 last week
DB Lat raises:
35 lb x 16/15/15
Facepulls:
67 x 30/25/25
Terminator20/07/23 @ 11:11
Squat:
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 12 PB
Tough cardio vascularly but strength wise more in the tank, even the last rep moved fine
Leg extensions:
12,12,12
Hamstring curls:
12,12,12
Core work - one handed farmers walk, 3 sets with 85 lb DB in one hand
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 12 PB
Tough cardio vascularly but strength wise more in the tank, even the last rep moved fine
Leg extensions:
12,12,12
Hamstring curls:
12,12,12
Core work - one handed farmers walk, 3 sets with 85 lb DB in one hand
Terminator22/07/23 @ 10:30
High incline DB Press paused:
100 lb x 10
100 lb x 10
100 lb x 10
4:00 rests. Good
High incline smith machine press:
+190 lb x 11
+190 lb x 10
+190 lb x 9
3:00 rests
SA shoulder press machine:
+140 lb x 12/12 then 11 right, 8 left... tired
2:30 rests
EZ skullcrushers:
+40 kg x 12/12/12 (2:00)
Facepulls:
67 x 30/30/25
100 lb x 10
100 lb x 10
100 lb x 10
4:00 rests. Good
High incline smith machine press:
+190 lb x 11
+190 lb x 10
+190 lb x 9
3:00 rests
SA shoulder press machine:
+140 lb x 12/12 then 11 right, 8 left... tired
2:30 rests
EZ skullcrushers:
+40 kg x 12/12/12 (2:00)
Facepulls:
67 x 30/30/25
Terminator23/07/23 @ 09:23
Deadlift:
220 kg x 5 straps belt and v easy
Horizontal row machine:
150 lb x 12/12/12 (2:30 rest)
Horizontal row machine 2:
230 lb x 8/8/8 (2:30)
SA Pull down machine:
220 lb x 10/10/10 (2:30)
Shrugs:
115 kg x 12/12/12 (2:00)
Barbell curl:
32.5 kg x 12/12/12 (2:00)
Farmers walk one handed 80 lb DB x 3 sets
220 kg x 5 straps belt and v easy
Horizontal row machine:
150 lb x 12/12/12 (2:30 rest)
Horizontal row machine 2:
230 lb x 8/8/8 (2:30)
SA Pull down machine:
220 lb x 10/10/10 (2:30)
Shrugs:
115 kg x 12/12/12 (2:00)
Barbell curl:
32.5 kg x 12/12/12 (2:00)
Farmers walk one handed 80 lb DB x 3 sets
Terminator26/07/23 @ 09:26
Feet up paused bench press:
125 kg x 6
125 kg x 6
125 kg x 6* on the last rep it got tough and I returned my feet to the floor instinctively
125 kg x 6 - better, added a spotter this time
Incline paused bench press:
102.5 kg x 6
102.5 kg x 6
102.5 kg x 6
102.5 kg x 7
4:00 rests
DB Lat raise:
35 lb x 16/16/13+2
2:00 rests
Facepulls:
67 x 30/30/25
2:00 rests
6 months of DB bench press has clearly carried over to BB bench press. I don't think I have done 125 x 6 on regular bench... best is 130 x 5,5,5. Excited to progress the feet up bench press, and when that slows down, test my regular bench.
125 kg x 6
125 kg x 6
125 kg x 6* on the last rep it got tough and I returned my feet to the floor instinctively
125 kg x 6 - better, added a spotter this time
Incline paused bench press:
102.5 kg x 6
102.5 kg x 6
102.5 kg x 6
102.5 kg x 7
4:00 rests
DB Lat raise:
35 lb x 16/16/13+2
2:00 rests
Facepulls:
67 x 30/30/25
2:00 rests
6 months of DB bench press has clearly carried over to BB bench press. I don't think I have done 125 x 6 on regular bench... best is 130 x 5,5,5. Excited to progress the feet up bench press, and when that slows down, test my regular bench.
Terminator27/07/23 @ 11:05
Squat:
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 1
*belt*
180 kg x 1
190 kg x 3
190 kg x 3
190 kg x 3
190 kg x 3
190 kg x 3
These felt heavier than anticipated, especially since I did 180 x 12 last week
Leg extension:
225 x 12,12,12
Hamstring curl:
165 x 12
180 x 12,12
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 1
*belt*
180 kg x 1
190 kg x 3
190 kg x 3
190 kg x 3
190 kg x 3
190 kg x 3
These felt heavier than anticipated, especially since I did 180 x 12 last week
Leg extension:
225 x 12,12,12
Hamstring curl:
165 x 12
180 x 12,12
Terminator29/07/23 @ 17:35
Pause high incline DB Press:
100 lb x 10
100 lb x 10
100 lb x 10
3:45 rests
High incline smith machine press:
+190 lb x 11
Caught a mild fever yesterday so left the pressing there
EZ skullcrushers:
+90 lb x 12/12/12 (2:00)
100 lb x 10
100 lb x 10
100 lb x 10
3:45 rests
High incline smith machine press:
+190 lb x 11
Caught a mild fever yesterday so left the pressing there
EZ skullcrushers:
+90 lb x 12/12/12 (2:00)
Terminator31/07/23 @ 10:30
Getting over the fever so skipped deadlifts:
SA plate loaded machine row:
150 lb x 12/12/12 (2:15)
SA machine row:
230 lb x 9/9/9 (2:30)
SA pull down machine:
220 lb x 11/11/11 (2:30)
Shrugs:
225 lb x 8/8/8 (2:00)
Squat rack curl:
10,10,10 (2:00)
SA plate loaded machine row:
150 lb x 12/12/12 (2:15)
SA machine row:
230 lb x 9/9/9 (2:30)
SA pull down machine:
220 lb x 11/11/11 (2:30)
Shrugs:
225 lb x 8/8/8 (2:00)
Squat rack curl:
10,10,10 (2:00)
Terminator02/08/23 @ 09:45
Feet up bench press paused:
127.5 kg x 5
127.5 kg x 5
127.5 kg x 5
127.5 kg x 5
First and last sets were best, had 6 reps in me those sets. Last set was only one I used a spotter
Incline bench press paused:
102.5 kg x 7
102.5 kg x 7
102.5 kg x 7
102.5 kg x 7
4:00 rests
DB Lat raise:
35 lb x 16/16/14+2
(2:00)
Facepulls:
67 x 30/30/25 (2:00)
127.5 kg x 5
127.5 kg x 5
127.5 kg x 5
127.5 kg x 5
First and last sets were best, had 6 reps in me those sets. Last set was only one I used a spotter
Incline bench press paused:
102.5 kg x 7
102.5 kg x 7
102.5 kg x 7
102.5 kg x 7
4:00 rests
DB Lat raise:
35 lb x 16/16/14+2
(2:00)
Facepulls:
67 x 30/30/25 (2:00)
Terminator03/08/23 @ 10:19
Squat:
60 kg x 3
100 kg x 3
140 kg x 3
160 kg x 1
*belt*
180 kg x 1
190 kg x 4
190 kg x 4
190 kg x 4
190 kg x 4
Much nicer than last week. It seems if I deadlift and squat on separate days, my squat suffers. This didn't use to be the case
Deadlift:
Up to a single at 230 kg with a straight back
60 kg x 3
100 kg x 3
140 kg x 3
160 kg x 1
*belt*
180 kg x 1
190 kg x 4
190 kg x 4
190 kg x 4
190 kg x 4
Much nicer than last week. It seems if I deadlift and squat on separate days, my squat suffers. This didn't use to be the case
Deadlift:
Up to a single at 230 kg with a straight back
Terminator05/08/23 @ 10:01
Paused high incline DB press:
100 lb x 10
100 lb x 10
100 lb x 9
3:30 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11 - v tough last rep
+190 lb x 8
3:00 rests
SA shoulder press machine:
140 lb x 10/10/10 2:30 rests
Skullcrushers EZ bar:
+42.5 kg x 12/12/12
3:00 rests, last couple reps iffy, repeat next week
Facepulls:
67 x 30/30/27
100 lb x 10
100 lb x 10
100 lb x 9
3:30 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11 - v tough last rep
+190 lb x 8
3:00 rests
SA shoulder press machine:
140 lb x 10/10/10 2:30 rests
Skullcrushers EZ bar:
+42.5 kg x 12/12/12
3:00 rests, last couple reps iffy, repeat next week
Facepulls:
67 x 30/30/27
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