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gazza

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gazza last won the day on August 27 2019

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About gazza

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    Senior member

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  • Gender
    Male
  • Location
    DUNEDIN
  • Interests
    working out( bit of a given really) boxing, reading,diy, cooking,movies, spending time with family and friends
  • Steroid use
    Natural

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  1. Idle ramblings and observations.

    W3D5 7/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 80kg x5 90kg x3 100kg x1+ managed 2 good controlled reps, no issues with my right shoulder. I wanted to go for a 3rd but the spotter racked lol. I would likely have failed in his opinion. All good though. B/ seated fly machine 3x10 @ 185, 205, 205 C/ d/b squeeze press 3x10 @ 22, 22, 22 died on the 8th rep of the last set. D/ low to high cable crossover 3x10 @ 45, 45, 45 Ladder set amrap @45 managed 33 reps with 3 height changes. Good week for training. Hit some numbers that I didn't think I'd manage. Too fixed on the minimum set reps for that last max set. Will change that mindset. Deload scheduled for next week. Will look to move around 75%-80% for my 3 top sets and 5 reps each set. Form and techniques will be my focus. Squats and bench will likely be paused and deads will be for speed. Bought a lever belt which arrived today so the deload will be a good opportunity to get used to lifting in a belt. I'll likely only use it on my top 2-3 sets as I want my core etc to engage as much as possible if that makes sense? After this I'm going to run 3 more weeks at the same set weights as I've just done. Then I will recalculate the max weights and a bit to the %. If I feel good I'll run it as a 6 week block, if I'm feeling beat up I'll deload after 3 weeks then bump the weights.
  2. Idle ramblings and observations.

    W3D4 6/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ squats. 70kg x5 85kg x5 102.5kg x3 130kg x5 145kg x3 162.5kg x1+ 3 good reps with this, depth was good but started losing shape a bit on the way up with the 3rd rep so racked it. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 reps C/ unbalanced static lunge with back leg slightly elevated 3x10 @ 18kg D/ lying single leg curl 3x8 15, 20, 25 F/ pendulum squat machine 3x15 90, 105, 125 Really happy with this effort. Pleased with squats, especially after last weeks piss poor showing. Don't know what I did different, if anything but all good.
  3. Idle ramblings and observations.

    W3D3 5/8/20 Delts A/ kneeling overhead cable laterals 3x15 @ 35, 35, 35 B/ Seated unsupported neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 gassed at 7, paused and hit 3 more. C/ lateral raise 2x10 @ 14, 14 1x drop amrap 14-12-10-8 37 reps D1/ facepull 3x12 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg x15, x12, x9 +4 E/ bent over cable laterals 30 reps each side.
  4. Idle ramblings and observations.

    W3D2 4/8/20 Arm A/ reverse grip cable pushdowns 3x12 @ 35, 35, 35. B/ overhead cable extension 4x10 @ 65, 65, 75, 75 C/ single arm machine dip 3x6-8 @ 91, 91, 91 D/ seated incline curl 4x10-12 @ 12, 12, 14, 14 E/ goblet curl 3x10 @ 22, 22, 22 followed by a set of goblet curl 21s with an 18kg d/b F/ horizontal cable triceps extension for 35 reps on each arm with as little rest as possible. G/ rope pushdowns for 45 reps with as little rest as possible. This is what I'm improvising dips on. I kneel on the ground on my inside knee and outside foot, outside leg is at about 90°. Then press down on the footpath with my inside hand.
  5. Idle ramblings and observations.

    W3D1 3/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ deads 85kg x5 105kg x5 125kg x3 155kg x5 177.5kg x3 197.5kg x1+ 2 reps with maybe another 1 or 2 in the tank. B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldowns 3x10 @ 145, 145, 160 D/ one arm cable row 3x8-10 @ 20, 20, 20 E/ straight arm pulldowns 3x12 @ 105, 115, 115 Had a good session. Dropped the ball a bit on deads, first rep came up pretty easy but stood locked out for too long instead of just cracking on with reps. A bit fixated on getting that minimum set rep. First time touching this much weight since October last year so pretty happy overall. Weights went up on most exercises and I hit my set reps on every set.
  6. maccaz 2018 prep log

    Tnation posted it up a while back. 2 reps every minute on the minute for 30 minutes, 60 reps is the target. The article suggested 315 pounds but I guess it depends on your individual level.
  7. maccaz 2018 prep log

    That deadlift amrap makes me tired just sitting reading about it. Have you tried the 30 minute deadlift challenge??
  8. Idle ramblings and observations.

    W2D5 40%, 50%, 60%, 70%, 80%, 90% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 72.5kg x3 82.5kg x3 92.5kg x5+ got 5 reps with an assist on the last rep, form held solid though. B/ seated flye machine 3x10 @ 185, 185, 205 C/ squeeze press 3x10 @ 20, 20, 20 D/ low to high cable crossover 3x10 @ 35, 45, 45 E/ 1x amrap cable crossover ladder, 3 steps @ 45 total of 30 reps. Much better day than yesterday. Really pleased with bench and how my shoulder is holding up. Set up today was more solid and I held my form.
  9. Idle ramblings and observations.

    W2 D4 40%, 50%, 60%, 70%, 80%, 90% A/ squats 70kg x5 85kg x5 102.5kg x3 120kg x3 135kg x3 152.5kg x5+ completely bottled it here. Unracked the weight then re-racked almost immediately. Got under it again and managed 2 really ugly reps. Head just wasn't in it on this set. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 Then the workout fell to pieces. Completely gassed. Right calf, lower hamstring and back of knee playing silly buggers. It was fine while squatting but has been a niggly injury for ages (even prior to lockdown). Soooo played around with a few other leg options one of which was a pendulum squat machine, will be looking to slot this in as finisher next leg day.
  10. Idle ramblings and observations.

    W2 D3 29/7/20 Delts A/ kneeling overhead laterals 3x14 @ 35, 35, 35 B/ neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 failed at 7 reps took a small break and did 3 more reps. C/ side raises 2x10 @ 14, 14 1x drop set @ 14-12-10 for a total of 35 reps D1/ facepull 3x10 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg 17, 16 an 14 reps did 50 reps of tricep pushdowns with a rope attachment to keep things moving a bit with the holey bits. Good workout, delts were cooked
  11. Idle ramblings and observations.

    W2 D2 28/7/20 Arms. Didn't happen, ended up at the emergency department with my wife after she took a tumble on the stairs. Nothing broken, but left (dominant) arm in a sling, bruised and swollen to f*ck. Right knee cap bruised to F*ck with a split in the skin and right hip jarred too. So she is walking with a crutch in her one good arm. Family first.
  12. Idle ramblings and observations.

    W2 D1 27/7/20 40%, 50%, 60%, 70%, 80%, 90% A/ deads 85kg x 5 105kg x 5 125kg x 3 145kg x 3 167.5kg x 3 187.5kg x 5+ managed a pretty tight 7 reps B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldown 3x10 @ 145, 145, 145 failed on the 9th rep D/ single arm cable row 3x10 @ 20 for all sets E/ straight arm pulldowns 3x12 @ 12, 14, 15 failed on the 11th rep. Gym was busy so had to use a different cable tower which made it a bit iffy figuring out the equivalent weights. Motivation was a bit down today, got better as i started lifting. Happy with the effort on deads. Small net gains in placse.
  13. Idle ramblings and observations.

    W1 D5 24/7/20 40%, 50%, 60%, 65%, 75%, 85% A/ Bench 42.5kg x 5 52.5kg x 5 62.5kg x 3 67.5kg x 5 80kg x 5 85kg x 5+ good 5 reps, bit lighter than prescribed, no spotter around. B/ seated flye machine 3x10 @ 165, 185, 185 C/ low incline squeeze press 3x10 @ 20, 20, 20 D/ low to high cable crossover 3x10 @ 35, 45, 45 cable crossover ladder set, 3 height changes with no rest 1x amrap @ 45 25 reps total Bench is interesting at the moment. Having to re-learn it a bit and listen to my body a bit more. Weight on the top set is a few kg down on the prescribed % due to a lack of confidence and lack of a spotter. Will be giving it more on the days I can beg a spot from someone.
  14. Idle ramblings and observations.

    W1 D4 23/7/20 40%, 50%, 60%, 65%, 75%, 85% A/ Squats 70kg x 5 85kg x 5 102.5 kg x 3 112.5kg x 5 130kg x 5 145kg x 5+ got 7 reps probably had 1-2 more in the tank but form/depth was a bit rough on #7 B1/ RDL 3x 10 @ 100kg, 100kg, 100kg B2/ swiss ball leg curl 3x12 C/ walking dumbell lunges 3x10 @ 16kg, 16kg, 16kg D/ lying leg curl 3x8 @ 32, 32, 32 E/ resistance band reverse hypers 3x12 Tough day. Leg curl is explosive up with a slow decent, maybe 3 seconds or so.
  15. Idle ramblings and observations.

    W1 D3 22/7/20 Delts A/ kneeling overhead cable laterals 3x15 @ 35, 35, 35 B/ unsupported neutral grip dumbell press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 C/ side raises 2x10 @ 14, 14 1x drop set 14-12-10 for a total of 30 reps D1/ facepull 3x10 @ 80, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10, 10, 10 Good workout.
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