Loyster Posted December 28, 2017 Author Report Share Posted December 28, 2017 3 minutes ago, Laghail said: Shaking arms with hex dumbbells suspended over your face; it's the vinegar strokes of death. Rumor has it, if you look into a man's eyes during his vinegar strokes, you can peer into his soul. 1 Quote Link to comment
Laghail Posted December 28, 2017 Report Share Posted December 28, 2017 Quote Level 38 [TBD] Link to comment
Laghail Posted December 28, 2017 Report Share Posted December 28, 2017 1 Quote Level 38 [TBD] Link to comment
Loyster Posted January 3, 2018 Author Report Share Posted January 3, 2018 3/1/18 SKWAT / Leg day I'm pretty sure I've missed a workout or two, but eh. On to the new week. 1x10 60kg 1x5 70kg 1x5 80kg 3x5 100kg 1xAMRAP 60kg (12reps. Legs could of kept going, but I was completely gassed. I need to pick up the cardio. Last few weeks of drinking and eating everything in sight has slammed me. Plus I feel like I'm getting sick. I've had a bit of asthma for the last week that is annoying me a bit) Accessories: Leg Press: 3x15 Whatever weight. Round 140kg If all the plates that are stuck on it are 20s Leg raises: 3x10 Hamstring raises: 3x10 Cardio: 3km rum Tabata Battle ropes So this week is another half week at work, but next week is the first full week of the year. I'm still being a little light on the diet until then. Exercise as normal though. I've only managed to put on about a kilo since my last weigh in, which, I don't even know how the hell i managed that. I need to come up with some goals for this year. I'm thinking of switching to generic program and just focusing on having a bit of fun with the lifts for the next few months until I stop my weight loss. Suggestions are welcome. 1 Quote Link to comment
Loyster Posted January 4, 2018 Author Report Share Posted January 4, 2018 4/1 Bench 1x10 bar 1x5 30kg 1x5 40kg 5x5 70kg 1xamrap 40kg 13reps Accessories: Incline DB Bench: 3x10 25kg 27.5kg 30kg DB Flies: 3x12 6/8/10kg Assorted cable tricep stuff 9x10 We've been having cyclone like weather and it was turning to shit at this point, so I skipped the rest and jumped in the car to make it home. Probably should of skipped the gym altogether, but eh. 1 Quote Link to comment
Laghail Posted January 4, 2018 Report Share Posted January 4, 2018 Eh, what's a little bit of a twister when you're working out. 1 Quote Level 38 [TBD] Link to comment
Loyster Posted January 8, 2018 Author Report Share Posted January 8, 2018 9/1 Deadlift OK So I've just decided screw it, I'm going to keep doing what I'm doing because it's fun/works. Back to basics, but switching up what days i do what. Warm up: 1x5 55kg 1x5 70kg 1x3 80kg Main: 1x5 90kg 1x5 100kg 1x7 115kg BBB: Front Squats 5x10 50kg Kept the squats lightish because I haven't done front squats in forever and I was worried how I'd handle them. This was a good decision because I almost blacked myself out with the bar against my neck about 15 times. hahaha Good times! Accessories: T Bar row: 5x10 40kgish Bent over row: 3x10 50/60/70kg (Last set was 8 reps) Lat pulldown: 3x10 60/80/100? I dunno, lbs maybe? Who knows with the ancient cable machine I'm using. Cardio: 1km run Tabata Ropes 10 minute fast walk Completed in 90 minutes. I'm going to focus on cutting these times down and playing with rests, try to do that to get my cardio up. Quote Link to comment
Loyster Posted January 9, 2018 Author Report Share Posted January 9, 2018 9/1 Bench Warmup: 1x5 30kg 1x5 40kg 1x3 50kg Main: 1x5 55kg 1x5 60kg 1x8 70kg BBB: OHP 5x10 30kg Accessories: DB Incline: 3x10 25/27.5/30kg Cable Tricep work: 9x10 a lot Cardio: 1km run Tabata ropes 10 minute walk Quote Link to comment
Loyster Posted January 11, 2018 Author Report Share Posted January 11, 2018 11/1 Squat Warmup: 1x5 45kg 1x5 55kg 1x3 70kg Main: 1x5 75kg 1x5 85kg 1x9 95kg BBB (Deadlift): 5x10 75kg Accessories: None. I died a little tonight Cardio: 3km run. I died a lot tonight Quote Link to comment
Laghail Posted January 12, 2018 Report Share Posted January 12, 2018 20 hours ago, Loyster said: Accessories: None. I died a little tonight Cardio: 3km run. I died a lot tonight 1 Quote Level 38 [TBD] Link to comment
Loyster Posted January 13, 2018 Author Report Share Posted January 13, 2018 That's an actual image of me last night. Still need to post my last workout of the week. I'll do that after groceries!Sent from my SM-G950F using Tapatalk 1 Quote Link to comment
Loyster Posted January 13, 2018 Author Report Share Posted January 13, 2018 12/1 Overhead Press Warm up: 1x5 25kg 1x5 30kg 1x3 35kg Main: 1x5 40kg 1x5 45kg 1x5 50kg BBB Bench: 5x10 45kg Accessories: 3x10 side lateral raises: 8/10/12.5kg 9x10 Bicep work Cardio: 5km run (PR 26:12) 2 Quote Link to comment
Loyster Posted January 15, 2018 Author Report Share Posted January 15, 2018 15/1 Deadlift Warm up: 1x5 60kg 1x5 70kg 1x3 80kg Main: 1x3 95kg 1x3 110kg 1x3 120kg BBB front squat 3x10 40kg 1x10 60kg 1x9 (I can't count) 60kg Accessories: Pull ups: 3,2,1 (YUSSSSS!) Lat pulldown: 3x10 80/100/120 Seated Rows: 3x10 140 Cardio: 1km run Tabata ropes I was going to do more accessories, but my rest times between deadlifts were YUGE and I didn't realise how much time was going by. Skipped one arm rows and bent over rows. I might superset bent over rows with my bench tonight and see how I go. That should be a horrible time! Aside from that, tonight felt stronger than I've felt deadlifting in a long time! Grip was good and the lifts seemed to be going up fairly quickly. Quote Link to comment
Loyster Posted January 16, 2018 Author Report Share Posted January 16, 2018 16/1 Bench Warm up: 1x5 30kg 1x5 40kg 1x5 50kg Main: 1x3 55kg 1x3 65kg 1x8 75kg - ARRGH SO CLOSE. I needed 11 for PR BBB Overhead Press 5x10 27.5kg Accessories Incline bench: 3x10 30/40/50kg DB Flies: 3x10 6/8/10kg Close grip bench: 3x10 30/40/50kg Cable tricep stuff: 6x10 Cardio: 1km run Tabata ropes 10 minute walk Quote Link to comment
Loyster Posted January 18, 2018 Author Report Share Posted January 18, 2018 18/1 Squat Warm up: 1x5 50kg 1x5 60kg 1x5 75kg Main: 1x3 85kg 1x3 95kg 1x3 110kg BBB Deadlift 5x10 75kg Accessories Leg curl: 5x10 Hamstring curl 3x10 Cardio: 1.6km run (1mi) Tabata ropes 10 minute walk I just don't feel comfortable with the damn squats over 100kg. I can do 5x5 for 95 all day every day, but the second i add a few more kg i can't manage to get more than 3 per set. I'm thinking it's just getting comfortable with the weight on my shoulders, so I might have to add in some 3x3 3x5 5x5 progression in my routine at 100+ just to get the practice in. Hopefully from there I can start progressing the weight a bit heavier again. I've lost 12kg now and my lifts have all gone up so I'm aware that I'm trying to stretch myself a bit thin, but I really want to keep pushing higher. Desperate for a PR at the moment, it's been a while so I'm starting to get annoyed with everything. Tonight is shoulders. I want them boulder shoulders... Quote Link to comment
Laghail Posted January 18, 2018 Report Share Posted January 18, 2018 26 minutes ago, Loyster said: Tonight is shoulders. I want them boulder shoulders... 1 Quote Level 38 [TBD] Link to comment
Loyster Posted January 19, 2018 Author Report Share Posted January 19, 2018 19/1 Overhead Press Warmup: 1x10 27.5kg 1x5 30kg 1x5 35kg Main: 1x3 40kg 1x3 45kg 1x3 55kg (Completely gassed. I know I can PR this, but I just couldn't keep going. this is getting frustrating... Next week is going to be huge!) BBB (Bench) 5x10 50kg Accessories: Side lateral raises 5x10 6/8/10/12.5/15kg EZ Preacher curls: 5x10 20/25/27.5/30/20kg BB curls 3x10 20/25/30kg Hammer curls: 3x10 10/12.5/15kg Cardio: 1km run Tabata Ropes 10 minute walk Quote Link to comment
Loyster Posted January 22, 2018 Author Report Share Posted January 22, 2018 22/1 Deadliftin' Warm up: 1x5 60kg 1x5 70kg 1x5 80kg Main: 1x5 100kg 1x3 115kg 1x3 130kg - Straps. It's amazing how good this felt when I'm not constantly trying to fix my destroyed hands mid set... BBB - Front Squat: 3x10 40kg - I dropped the weight and dropped 2 sets because I was exhausted from the pulling. I want to make sure I'm not too fried for the rest of max week.. I really want to push myself for the squats at the end of the week, and I know this took a fair bit out of me. Accessories: Bent over Row 3x10 40/45/50kg Lat pulldown 5x10 60/80/100/120/60 Seated row 3x10 Cardio: 1km run Tabata ropes 10 minute walk Quote Link to comment
Loyster Posted January 23, 2018 Author Report Share Posted January 23, 2018 23/1 Bench Warmup: 1x5 30kg 1x5 40kg 1x5 50kg Main: 1x5 60kg 1x3 70kg 1x9 75kg 1x1 75kg - Using this as an excuse to see if I can add more weight... Nope. Fried. BBB - OHP 5x10 Accessories: Incline Bench 3x10 50kg Dips 3x10 Close grip bench 3x10 50kg Overhead tricep extension 3x10 Skullcrushers 3x10 20kg Tricep rope pulldown 3x10 Cardio: 1km run Tabata ropes 10 minute walk Quote Link to comment
Loyster Posted January 25, 2018 Author Report Share Posted January 25, 2018 25/1 Squat Warmups: 1x5 50kg 1x5 60kg 1x5 75kg Main: 1x5 90kg 1x3 105kg 1x4 115kg (PRish) - Shocked I got so many, but everything felt good tonight for the first time in a while. It's not a PR according to my app, but I'm willing to call it one because I've never actually been able to rep out that much before. feelsgood.jpg BBB - Deadlift 3x10 70kg Accessories: Leg extension 3x10 Hamstring curls 3x10 Cardio: 1km run 10 minute walk I'm on a roll so I'm making a small change, extending the deload out to 6 weeks instead of every 4. I want more heavy!! 1 Quote Link to comment
Laghail Posted January 26, 2018 Report Share Posted January 26, 2018 20 hours ago, Loyster said: I'm on a roll so I'm making a small change, extending the deload out to 6 weeks instead of every 4. I want more heavy!! But is that roll low carb?? 1 Quote Level 38 [TBD] Link to comment
Loyster Posted January 27, 2018 Author Report Share Posted January 27, 2018 26/1 Overhead Press Warm up: 1x5 25kg 1x5 30kg 1x5 35kg Main: 1x5 45kg 1x3 50kg 1x3 55kg BBB Bench 3x10 45kg Accessories: Side Lateral raise 3x10 Front raise 3x10 Face pull 3x10 Bicep stuff 9x10 Cardio: 2km run 10 minute walk Quote Link to comment
Loyster Posted January 30, 2018 Author Report Share Posted January 30, 2018 DELOAD FOR THE WEAK 30/1 Deadlift Warm up: 1x5 60kg 1x5 70kg 1x5 85kg Main: 1x5 90kg 1x5 105kg 1x7 120kg (FUCK! I should of gone for one more and got the PR. Next week!!) BBB Front Squat 3x10 55kg (dead) Accessories: Bent over row: 3x10 20/40/60kg Seated Row: 3x10 60/80/100 Lat pulldown 3x10 60/80/100 Cardio: None. Can't do it. Today has been rough with work and the rest. Ugh. I'll make up a few extra km running later in the week. Quote Link to comment
Loyster Posted January 31, 2018 Author Report Share Posted January 31, 2018 31/1 Bench Warmup: 1x5 35kg 1x5 40kg 1x5 50kg Main: 1x5 55kg 1x5 60kg 1x6 70kg (Well that was pitiful... I screwed up my bar path and ended up hitting the safety. I couldn't recover after that...) BBB: Overhead Press 3x10 30kg Accessories: Incline Bench: 3x10 50kg Dips: 5,5,5 DB Flies: 3x10 6/8/10kg Cable tricep work: 9x10 Cardio: 5km run Quote Link to comment
Loyster Posted February 1, 2018 Author Report Share Posted February 1, 2018 1/2 Squat!!! PR DAY! Rep PR incoming Warm up: 1x5 50kg 1x5 65kg 1x5 75kg Main: 1x5 80kg 1x5 95kg 1x9 105kg (Rep PR) BBB: Deadlift 3x10 75kg Accessories: (superset 3x10) Leg raise Hamstring curls Cardio: 1km run Tabata ropes 10 minute walk Quote Link to comment
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