Jamie's Log..
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Terminator06/08/23 @ 11:58
SA low row machine:
150 lb x 12,12,12 (2:00)
SA horizontal row machine:
230 lb x 10,10,10 (2:30)
SA pull down machine:
RHS: 220 lb x 12/12/11
LHS: 220 lb x 12/11/8
2:30
Shrugs:
115 kg x 12,12,12 (2:00)
Barbell curl:
35 kg x 10,10,10 (2:00)
Hyperextensions:
12,12,12
150 lb x 12,12,12 (2:00)
SA horizontal row machine:
230 lb x 10,10,10 (2:30)
SA pull down machine:
RHS: 220 lb x 12/12/11
LHS: 220 lb x 12/11/8
2:30
Shrugs:
115 kg x 12,12,12 (2:00)
Barbell curl:
35 kg x 10,10,10 (2:00)
Hyperextensions:
12,12,12
Terminator09/08/23 @ 12:14
Feet up paused bench press:
127.5 kg x 6 PB
127.5 kg x 6
127.5 kg x 6
127.5 kg x 6
I'm going to call that a bench press PB even though it's a feet up bench press
Paused incline bench press:
102.5 kg x 8
102.5 kg x 7
102.5 kg x 6 - disappointed not to get 7
*feet up on another bench to make it harder*
102.5 kg x 3
DB Lat raise:
35 lb x 16/16/15+1
Facepulls:
67 x 30/30/28
127.5 kg x 6 PB
127.5 kg x 6
127.5 kg x 6
127.5 kg x 6
I'm going to call that a bench press PB even though it's a feet up bench press
Paused incline bench press:
102.5 kg x 8
102.5 kg x 7
102.5 kg x 6 - disappointed not to get 7
*feet up on another bench to make it harder*
102.5 kg x 3
DB Lat raise:
35 lb x 16/16/15+1
Facepulls:
67 x 30/30/28
Terminator10/08/23 @ 09:56
Squat:
190 kg x 5
190 kg x 5
190 kg x 5
Good, felt more solid than last week
Deadlift:
220 kg x 3 straps, more there just testing the waters
190 kg x 5
190 kg x 5
190 kg x 5
Good, felt more solid than last week
Deadlift:
220 kg x 3 straps, more there just testing the waters
Terminator12/08/23 @ 10:30
High incline paused DB press:
100 lb x 10
100 lb x 10
100 lb x 10
3:30 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 9
3:00
SA shoulder press machine:
140 lb x 11/11/11
2:30
Skullcrushers:
+42.5 kg x 12/12/12 cleaner than last week
3:00
Facepulls:
67 x 30/30/29
100 lb x 10
100 lb x 10
100 lb x 10
3:30 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 9
3:00
SA shoulder press machine:
140 lb x 11/11/11
2:30
Skullcrushers:
+42.5 kg x 12/12/12 cleaner than last week
3:00
Facepulls:
67 x 30/30/29
Terminator13/08/23 @ 10:31
SA Low row machine:
155 lb x 12/12/12 (3:00)
SA row machine:
230 lb x 11/11/11 (2:30)
SA pull down machine:
Right arm: 220 lb x 12/12/12
Left arm: 220 lb x 12/12/10
(2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00)
Barbell curl:
35 kg x 11/11/9+2 (2:00)
Hyperextensions:
10,10,10
155 lb x 12/12/12 (3:00)
SA row machine:
230 lb x 11/11/11 (2:30)
SA pull down machine:
Right arm: 220 lb x 12/12/12
Left arm: 220 lb x 12/12/10
(2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00)
Barbell curl:
35 kg x 11/11/9+2 (2:00)
Hyperextensions:
10,10,10
Terminator16/08/23 @ 09:21
Post Edited: 16.08.2023 @ 10:36 AM by Terminator
Feet up paused bench press:130 kg x 5 = PB
130 kg x 5 - last rep tough, out of line?
130 kg x 5 better
130 kg x 5 better
Latter 2 sets I used a spotter which helped with confidence
Paused incline bench press:
102.5 kg x 8
102.5 kg x 8
102.5 kg x 7
*feet up on a box*
102.5 kg x 4
DB Lat raise:
35 lb x 16/16/16 (2:00)
Facepulls:
67 x 30/30/29 (2:00)
Terminator17/08/23 @ 09:36
Squat:
190 kg x 6
190 kg x 6
Not too bad
Deadlift:
220 kg x 5 - sloppy, let my back round and almost puked up my breakfast on rep 3
220 kg x 1 - better
Leg extension:
225 x 12,12,12
Leg curl:
185 x 12,12,12
Squat machine:
180 lb x 5
180 lb x 5
270 lb x 5
190 kg x 6
190 kg x 6
Not too bad
Deadlift:
220 kg x 5 - sloppy, let my back round and almost puked up my breakfast on rep 3
220 kg x 1 - better
Leg extension:
225 x 12,12,12
Leg curl:
185 x 12,12,12
Squat machine:
180 lb x 5
180 lb x 5
270 lb x 5
Wiegieboard17/08/23 @ 16:11
Terminator19/08/23 @ 09:51
High incline DB Press paused:
100 lb x 10
100 lb x 10
100 lb x 10
3:15 rests, good
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 10 - slowly adding a rep each week
3:00 rests
SA shoulder press machine:
140 lb x 12/12/12 (2:30)
EZ skullcrusher:
+42.5 kg x 12/12/12 (2:45)
Facepulls:
67 x 30/30/30
100 lb x 10
100 lb x 10
100 lb x 10
3:15 rests, good
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 10 - slowly adding a rep each week
3:00 rests
SA shoulder press machine:
140 lb x 12/12/12 (2:30)
EZ skullcrusher:
+42.5 kg x 12/12/12 (2:45)
Facepulls:
67 x 30/30/30
Terminator20/08/23 @ 12:10
Wiegieboard said:Still looking very strong my man.
Great work!
Especially on the 130x5 benching.
Great work!
Especially on the 130x5 benching.
Thank you very much!! 130 x 6 bench to come in a few days
Terminator21/08/23 @ 11:29
SA plate loaded row:
155 lb x 12/12/12 (2:30)
SA row machine:
230 lb x 12/12/12 (2:30)
SA pull down machine:
220 lb x 12/12/12 (RHS)
220 lb x 12/12/11 (LHS)
(2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00)
Barbell curl:
35 kg x 11/11/11 (2:00)
Hyper extensions:
12,12,12
NG pull ups:
BW x 8,8,8 (3:00)
155 lb x 12/12/12 (2:30)
SA row machine:
230 lb x 12/12/12 (2:30)
SA pull down machine:
220 lb x 12/12/12 (RHS)
220 lb x 12/12/11 (LHS)
(2:30)
Shrugs:
117.5 kg x 12/12/12 (2:00)
Barbell curl:
35 kg x 11/11/11 (2:00)
Hyper extensions:
12,12,12
NG pull ups:
BW x 8,8,8 (3:00)
Terminator23/08/23 @ 10:30
Post Edited: 23.08.2023 @ 10:31 AM by Terminator
Feet up paused bench press:60 kg x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 2
130 kg x 6 PB
130 kg x 6 this set shown below
130 kg x 6
130 kg x 6 - tough last rep, rushed the set... overconfident
Incline paused bench press:
102.5 kg x 8
102.5 kg x 8
102.5 kg x 8
4:00 rests
Feet up incline long paused bench press:
102.5 kg x 5
DB Lat raises:
40 lb x 12/12/12 (2:00)
Facepulls:
67 x 30,30,30
Terminator24/08/23 @ 09:26
Squat:
60 kg x 3
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 7 PB
190 kg x 4
190 kg x 2
Happy with 190 x 7 but it was intended to be x 2 sets. First set took a lot out of me, and I messed up unracking/ foot placement on the 2nd set. This on top of the fatigue got to me mentally and I racked after 4 reps. Will do 7,7 next week
Deadlift:
100 kg x 3
140 kg x 3
*belt*
180 kg x 3
*straps*
200 kg x 3
220 kg x 5 - good form
240 kg x 1 - good form, straight back
Squat machine:
some reps to replicate a front squat movement
Leg extensions:
225 x 12,12,12
Hamstring curl:
185 x 12
60 kg x 3
60 kg x 3
100 kg x 3
140 kg x 3
*belt*
160 kg x 2
180 kg x 1
190 kg x 7 PB
190 kg x 4
190 kg x 2
Happy with 190 x 7 but it was intended to be x 2 sets. First set took a lot out of me, and I messed up unracking/ foot placement on the 2nd set. This on top of the fatigue got to me mentally and I racked after 4 reps. Will do 7,7 next week
Deadlift:
100 kg x 3
140 kg x 3
*belt*
180 kg x 3
*straps*
200 kg x 3
220 kg x 5 - good form
240 kg x 1 - good form, straight back
Squat machine:
some reps to replicate a front squat movement
Leg extensions:
225 x 12,12,12
Hamstring curl:
185 x 12
Terminator26/08/23 @ 09:54
High incline paused DB Press:
100 lb x 10
100 lb x 10
100 lb x 10 - v tough last rep on left arm
3:00 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 10
3:00 rests, same reps as last week
SA shoulder press machine:
145 x 8/8/8 (2:30)
Skullcrushers:
+42.5 kg x 12,12,12 (2:30)
Facepulls:
67 x 30/30/30 (2:00)
100 lb x 10
100 lb x 10
100 lb x 10 - v tough last rep on left arm
3:00 rests
High incline smith machine press:
+190 lb x 11
+190 lb x 11
+190 lb x 10
3:00 rests, same reps as last week
SA shoulder press machine:
145 x 8/8/8 (2:30)
Skullcrushers:
+42.5 kg x 12,12,12 (2:30)
Facepulls:
67 x 30/30/30 (2:00)
Terminator28/08/23 @ 10:03
SA plate loaded low row:
155 lb x 12/12/12 (2:15)
SA low row machine:
235 lb x 8/8/8 (2:30)
SA Pull down machine:
220 lb x 12/12/12 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00)
Barbell curl back against wall:
35 kg x 8/8/8 (2:00)
DB hammer curl:
30 lb x 10/10/10 (2:00
Hyperextensions:
5 kg x 12/12/12
155 lb x 12/12/12 (2:15)
SA low row machine:
235 lb x 8/8/8 (2:30)
SA Pull down machine:
220 lb x 12/12/12 (2:30)
Shrugs:
120 kg x 12/12/12 (2:00)
Barbell curl back against wall:
35 kg x 8/8/8 (2:00)
DB hammer curl:
30 lb x 10/10/10 (2:00
Hyperextensions:
5 kg x 12/12/12
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