GyzzBrah 215 Report post Posted May 1 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted May 4 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 1 FellowshipOfTheRon reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted May 15 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 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted May 16 Deadlifts 140 for 3 x 3 Hamstring curls 3 x 8 Other type of hamstring curls 2 x 8 Dumbell rows 1 x 8 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted May 19 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 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted May 26 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 1 gazza reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 1 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 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 2 Squats 60 3 x 5 Leg curl 4 x 8 Leg extension 3 x 12 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 8 Ohp 3 x 5 42.5kg Close grip bench 3 x 8 Lateral raises 4 x 8 Rear delts 3 x 8 Tricep pushdowns 3 x 8 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 9 Yesterday Deadlifts 3 x 3 130kg Sumo deadlift 70 x 8 90 x 8 90 x 8 Leg curl 4 x 8 Pullups 3 x 5 Rows 3 x 8 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 14 Squats 3 x 5 @ 62.5kg Leg curl and leg extension both 4 x 8 - 12 Remembering to keep elbows tucked helped hugely with squats. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 24 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 1 gazza reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 26 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted June 28 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) 1 gazza reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 1 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 13 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 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 13 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. Share this post Link to post Share on other sites
maccaz 1457 Report post Posted July 13 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 Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 13 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 16 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 Share this post Link to post Share on other sites
maccaz 1457 Report post Posted July 17 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 1 GyzzBrah reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 17 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 1 gazza reacted to this Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 19 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 21 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. Share this post Link to post Share on other sites
GyzzBrah 215 Report post Posted July 28 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. Share this post Link to post Share on other sites
