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GyzzBrah

Actually going gym etc pt.2

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Deadlifts

 

145 for 3 x 3

 

Hamstring curls

one real working set tbh

 

Dumbell rows

2 x 8

 

Noticed as of late my workouts have become increasingly minimilastic, so will need to make sure im doing more volume. On the other hand, for once in my life im literally actually turning up to the gym. Like normally I say "oh I need to go gym more" but never actually go but now im actually going which is good.

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Chest day. Decided to skip bench and try something new, my wide grip bench is useless and cant even feel it in the chest pump wise and I seem stronger with a narrower grip which is triceps basically. With incline  press defineately felt it more especially when doing it fresh.

 

Incline dumbells

26 x 12

28 x 8

28 x 5

30 x 6

 

Rows

4 x 8

 

Chest press

3 x 8

 

Curls

4 x 8

 

V bar pushdowns hammer curl superset

4 x 8 - 12

 

Rear delts

3 x 10

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Been sick so no gym last week. Overhead press was shit everything else pretty much the same. 

 

Ohp

45 x 3 wtf

40 x 5

40 x 5

 

Cg bench

60 for 3 x 6

 

Arnold press 

12kg lol 3 x 6

 

Wanted to do higher rep range but f*ck going below 12kg dumbells. 

 

Lateral raises

4 x 10

 

Rear delts 3 x 10

 

Tricep pushdowns 3 x whatever did to failure

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Incline dumbells

28kg 3 x 8

30kg x 5

 

Pullups

3 x 5

 

Bench

50 (fucking shit) for 3 x 5

 

Machine rows

4 x 10

 

Rear delts

3 x 10

 

Tricep pushdowns

2 x 8 fucked my tendon up after this, very sharp pain when elbow flexion but no swelling so not damaged

 

Curls

4 x 8

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I have not been consistent in the last two weeks, first week is fine because I was sick, but after that no excuse but still didn't get things back on track. Even with exam study / eating etc. But now I am. Had a really good workout today and did all the excercises I wrote down with decent effort.

 

Deadlifts

130kg for 3 x 3

 

Sumo deadlift (focus on squeezing glutes at the top)

100kg x 8

60kg x 8

 

Hadn't done these in a while, seems really good for hamstrings and glutes.

 

Hamstring curls

4 x 8

 

Pullups

3 x 5

 

Tbar rows

3 x 8

 

Dumbell rows

2 x 8

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Bench Press

60 for 4 x 8

 

Pullups

3 x 5

 

Incline dumbells

28kg 3 x 8

 

Machine Rows

3 x 8

 

Curls

4 x 8

 

Rear delts

3 x 10

 

Flies

3 x 10

 

 

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Done a few workouts since last post just didnt write. Exams over back in auckland for 2 weeks. My diet back in dunedin has improved substantially since I cook my own food. By diet I mean getting decent calories, and protein, and staying away from crap food. Nothing rigid.  Also eating more consistently. I eat atleast 250g - 300g of meat daily (lean mince or quality sausages, touching raw chicken is gross). Right now my family is defacto vegetarian so will try use whatever is in the pantry for protein for breakfast and lunch. Ultimately its just two weeks though and im not training for any specific goal or comp in mind so whatever.

 

Yesterday did shoulders and tricep. Bit tired still so didnt spend much time or effort on accessories. Overhead press was:

 

45 x 5

45 x 4

42.5 x 5

 

Today was deadlifts.

130 for 3 x 3

 

Straight leg sumo with slow control and stretching glutes

80kg 3 x 8

 

Pullups 3 x 5

Leg curls 4 x 8

Dumbell shrugs 3 x 8

 

 

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Yesterday 

 

Bench press

65kg 3 x 5

 

Pullups 

8, 6, 5, 5

 

Incline db

30 x 8

30 x 3 lol

24 x 8

 

Cable Rows

77kg x 8

67kg 2 x 8

 

Then 3 sets each cable flies and Tricep extension for pump. 

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Slight stomach bug so skipped yesterday. Managed to get squats done and a few sets of leg extensions today though.

 

Stopped being pussy and started doing squats again, baseline is 60kg for 3 x 5, and adding 2.5kg a week. Actively pushing my elbows forward when coming back up and doing some light stretching and foam rolling before training has solved literally 95% of my "form issues***" that I've been "mysteriously" plagued by. In any case I'll play the long game here, just adding 2.5kg every week indefinitely. Will have to be patient but will eventually I'll have respectable squat numbers. Impossible to f*ck it up but I probably will eventually by changing program again or something stupid lol. 

 

65 for 3 x 5 

 

Leg extension 4 x failure (15 - 20ish reps) 

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Weight is 76.5

 

Shoulders

 

Overhead Press

Kept these at 45kg today, since I missed reps and grinded too much last week. Today was generally a lot faster and no missed reps

3 x 5

 

Cg bench

50kg - 10, 8, 8

 

Shoulder dumbell press (1min rest for pump)

16kg x 15, 15, 12, 8

12kg x 8, 8

 

seated Lateral raises (1min rest)

9kg, 5 or 6 sets. Started with 15 reps ended doing around 5ish

 

Cable lateral raises

around 4-5 sets each arm. didn't count reps.

 

Tricep v - bar pushdown

started at 30kg (dropset to failure).

 

Todays workout was more pump than heavy (except OHP). I never really trained shoulders directly at all till this year, because I used to believe the meme / myth that its a waste of time if your natural. Obviously never getting popping delts naturally but don't believe they wont grow at all if I actually train them. Rear delt training has also been great for posture etc. Never trained calfs though it is a genuine waste of time lol. Dont care how big / small my calfs are.

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Back to training after a week off. Coming in strong and refreshed. 

 

Week 1

 

Day 1 (shoulders) 

 

Ohp

47.5 x 5

45 x 5

45 x 5

 

Cg bench (paused) 

50kg x 10, 8, 8

 

Rear delts 

3 x 12

 

Shoulder press Lateral raises superset

(3 x 15), then 3 more sets of Lateral raises.

 

Skullcrushers

3 x 8 (25kg)

 

Tricep pushdowns 

3 x 8

 

 

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I've hit a plateau on deadlifts for the past 2 months, and I never used to plateau on deadlifts. In early 2016 I pulled 165 for 2. When I started lifting again this year I easily got up to 145kg x 3. Then got a bit sick, came back and it has stayed at 130 since. 

I've also been arching my back and grinding to much which never used to happen either. 130 is much lower than what I've been able to do easily just 5-6 months ago despite the fact that I wasn't even lifting consistently, but am now. 

 

@maccazsay what to do. Or anyone else give input too. 

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2 hours ago, GyzzBrah said:

I've hit a plateau on deadlifts for the past 2 months, and I never used to plateau on deadlifts. In early 2016 I pulled 165 for 2. When I started lifting again this year I easily got up to 145kg x 3. Then got a bit sick, came back and it has stayed at 130 since. 

I've also been arching my back and grinding to much which never used to happen either. 130 is much lower than what I've been able to do easily just 5-6 months ago despite the fact that I wasn't even lifting consistently, but am now. 

 

@maccazsay what to do. Or anyone else give input too. 

stop working up to a max on every session

stop doing triples

stop testing what you can do

use wookies program or something, or 5x5, or just anything structured

dont skip squats because you are being a little bitch

dont miss sessions

dont be shit

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55 minutes ago, maccaz said:

stop working up to a max on every session

 

Where in my journal did I say I was working up to a max on anything?

 

Otherwise good points.

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Some really good progress following last session, managed to get 47.5kg on all sets of ohp, and was very fast with no grinding through the lift at all. Next week I will be able to use the larger diameter 15kg plates, which will be a huge boost to my ego.

 

Starting the week again since last week only got one training session in due to it being a bender. 

 

OHP

3 x 5 @ 47.5kg

 

Cg bench 

52.5 3 x 10

 

Arnold press superset with Lateral raises

3 x 8 / 15

3 more sets Lateral raises 3 x 15

 

Rear delts 3 x 12

 

Skullcrushers 

25kg 4 x 8 - 12

 

Tricep pushdowns 

3 x 20 for pump

 

Cable Lateral raises 

2 x 12

 

 

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19 hours ago, GyzzBrah said:

Some really good progress following last session, managed to get 47.5kg on all sets of ohp, and was very fast with no grinding through the lift at all. Next week I will be able to use the larger diameter 15kg plates, which will be a huge boost to my ego.

 

Starting the week again since last week only got one training session in due to it being a bender. 

 

OHP

3 x 5 @ 47.5kg

 

Cg bench 

52.5 3 x 10

 

Arnold press superset with Lateral raises

3 x 8 / 15

3 more sets Lateral raises 3 x 15

 

Rear delts 3 x 12

 

Skullcrushers 

25kg 4 x 8 - 12

 

Tricep pushdowns 

3 x 20 for pump

 

Cable Lateral raises 

2 x 12

 

 

nice, always a good feeling moving up to bigger plates lol

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Yesterday deadlifts. Decided to just lower the weight and do it properly. Plateaus happen and I realise it's best to take a step back and work up slowly which is much more sustainable than to keep trying to work up to a max every session and test what I can do, rather than build strength gradually. 

 

Deadlifts 

3 x 3 @ 120kg

 

Straight leg sumo

2 x 8 @ 100

6 x 100

 

Leg curl 

4 x 8

 

Lying down barbell rows

4 x 8 @ 40kg

 

To fked to manage a single pullup lol

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Bench

3 x 5 @ 67.5kg

Dont think I've benched in a few weeks so this went good 

 

Pullups 

8, 5, 5

 

Incline 

28 x 12

30 x 8

30 x 5

 

Hammer strength rows

4 x 12

 

Machine flys

4 x 15

 

Tricep pushdowns 

4 x 15

 

Curls 

2 x 8

 

Goal is to do 3 x 5 @ 80kg for bench by the end of August. Could do around 10 reps when I was 17 btw. Then I stopped lifting and eating for 2 years out of sheer laziness now im back into it. 

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Trained legs properly today. Solid effort.

 

Squats

3 x 5 @ 70kg

 

Hack squat machine (first time)

no plates 2 x 8

2 plates 3 x 8

 

Leg Curls

4 x 12 (squeese at top and let down slowly)

 

Leg Extension (single leg)

3 x 15 - 20 (squeese at top and let down slowly)

 

Walking like a penguin.

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Saw Tom in the gym today

 

Had cold past few days.

 

Overhead press

47.5

 

CG Press

50 for 3 x 10

 

Lateral Raises

about 5 for 8 - 10 reps

 

Skull crushers

4 x 8 (25kg)

 

V - Bar pushdowns

5 x 10

 

3 more sets of lateral raises to finish.

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