|
#421
05-17-2011, 11:08 PM
|
|||
|
|||
Day 130
Hypertrophy Bench. 5/17/2011 Bench Press 154x9 154x8 143x8 Incline Press 99x8 99x8 88x9 Dips BWx13 BWx9 BWx6 Really lacking in energy recently due to doing a night shift over the weekend and not recovering. Flat felt ok but incline and dips felt laboured and yuck. Good nights sleep and some squats tomorrow.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo) 
|
|
#422
05-18-2011, 11:26 PM
|
|||
|
|||
|
Day 131
Hypertrophy squats. 5/18/2011 Squats 198x9 198x8 198x8 187x8 Felt ok today nothing special but atleast i didnt puke this week. No assistance work as im pretty tired form work this week. Need a good nights sleep or 2. Another argument over squat form with another gymbicile but i suppose he must be right because he is on steroids? Mainly about mobility work to stop lower back rounding (a.k.a. buttwink), which in my case is work in progress but he seemed to think as a result i should be raising my heels on a platform. Erm no mate! That is the last time i ever let anyone share a squat rack with me.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo) Last edited by Gregsimo; 05-18-2011 at 11:29 PM.
|
|
#423
05-19-2011, 03:56 PM
|
|||
|
|||
|
Day 132
Hypertrophy Military. 5/19/2011 Seated Military Press 104.5x9 104.5x7 99x7 88x8 Upright Rows 80x10 80x8 70x10 CGBP 154x8 143x7 132x7 Skull Crushers 66x12 66x9 66x7 Not bad today, form felt more solid on military. Expected better on CGBP but with no spotter (only person in the gym) i went short of my limits. Skull crushers felt better than last week.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#424
05-21-2011, 09:29 PM
|
|||
|
|||
|
Day 134
Deadlift. 5/21/2011 Deadlift 220x8 242x6 Pullups/chins Wide: BWx8 Wide: BWx6 Shoulder width: BWx6 Chins: BWx5 + 2 negatives Chins: BWx4 + 2 negatives Pendlay Rows 132x10 132x10 132x10 Good mornings 44x12 66x12 66x12 Rear Delt machine flyes 40x13 45x12 45x12 Reverse ab crunches 15 15 15 Ab Vacuums 45 secs 35 secs Deadlifts felt off today, even from the first warmup with the bar so i stayed light and worked on leg drive. The rest of the workout was solid. Day off tomorrow.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#425
05-23-2011, 08:53 PM
|
|||
|
|||
|
Day 136
Heavy Bench. 5/23/2011 Bench Press 165x2 176x2 187x2 198x1 Incline Bench 132x5 (PR) 132x5 132x4 Dips BWx14 (PR) BW+11x7 BW+5.5x6 Great workout today, everything felt easy on flat, even the 1 rep at what i though my current max was, so in 2 weeks time i might attempt 209. Incline had well and truely stalled so i thought just throw some weight on the bar and go for it. i did and hit a PR. Dips were solid too. If squats go as well as this i'll be very pleased.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#426
05-25-2011, 08:21 AM
|
|||
|
|||
|
Day 137
Heavy Squat. 5/24/2011 Squats 231x4 242x3 253x2 264x2 (PR) Front Squats 132x8 132x8 132x8 Nice workout today, squats were immense. Hit my old 1RM for 2 reps and did it easy, when i test my 1RM im confident of 275 easy. Front squats were better too, got more a groove going with these now.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#427
05-26-2011, 02:56 PM
|
|||
|
|||
|
Day 139
Heavy Military. 5/26/2011 Seated Military press 121x7 (PR) 132x4 (PR) 121x5 Upright Rows 80x11 80x10 80x8 Rear delt machine flyes 45x13 45x12 45x12 CGBP 132x12 132x9 132x8 Military felt very good today, managed 2 more reps than last time round on the first set. I'll start with 132 next time round. Assistance work was ok. Deadlift tomorrow, doing doubles upto 95% of ~ 1RM Bodyweight is down by 2lbs vs the start of the month, most likely due to stopping taking creatine (financial reasons) but my strength is up and im eating well.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#428
05-28-2011, 06:30 PM
|
|||
|
|||
|
Day 141
Deadlift. 5/28/2011 Deadlift 242x4 264x2 286x2 297x1 308x2 (PR) http://www.youtube.com/watch?v=GbJMnq1F2jc Pullups/chins Wide: BWx9 (PR) Wide: BWx7 Wide: BWx5 Shoulder width BWx5 Chin up: BWx4 + 2 negatives Hyperextentions BWx14 BW+22 x 11 BW+22 x 11 Reverse Crunches 15 15 Ab Vacuums 45 secs I was only supposed to be lifting 291.5x2 today on deadlift and i just decided that my form felt good, i was really in the groove, the weights were feeling light and you only live once so i though sod it. Lets equal my PR of 308x1. So i did but then i thought well that was easy too so i'll just do another rep. Enough said i think.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#429
06-01-2011, 03:04 PM
|
|||
|
|||
|
Day 145
Hypertrophy Bench. 6/1/2011 Bench Press 165x7 154x8 154x6 Incline Bench 110x8 110x6 +(2 negative reps, assissted concentric) 110x6 + Same as 2nd set Dips BW+11 x 8 BW+5.5 x 7 BW x 9 Went heavier on flat and incline today. Felt ok but bar speed was really slow compared to normal. Bodyweight is down and i've been pretty tired this past week, hence no workouts in the past 3 days.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#430
06-11-2011, 08:17 PM
|
|||
|
|||
|
After 10 days off
Day 155 hypertrophy squats 6/11/2011 Squats 187x8 187x8 187x8 Nice and easy today just to get back into the swing of things. i'm now going to be squatting twice every 4 days to increase weekly volume of leg work. Plan is: Day 1: Hyper bench Day 2: Hyper squat Day 3: off Day 4: Hyper military Day 5: Heavy squat, light Deadlift Day 6: Off Day 7: Rince and repeat but heavy instead of hyper (reverse on Squat+DL day)
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
 |
| Thread Tools | |
|
|
