TLAF journal

[trainlikeafreak]

DELTS

Face pulls

3 sets stack+10kg x12-15

last set was a triple drop

Seated db side laterals

3 sets 15 reps with 14kg, strict form with arms straighter than usual

Shoulder press machine

Facing forward ss with facing toward machine

3 sets stack facing forward x12 ss half stack facing machine x12

last set was a triple drop whilst facing the machine

Tricep cable push downs

4 sets stackx 10-12

seated calf raises

1 set of 15, 3 sets of 10 using a heavier weight

did machine press today instead of free weights because my front delt has been a bit sore lately and i guess its something different anyway? :shrug: .

good train today pump was mental :nod:

[trainlikeafreak]

BACK

Lat pull down

3 working sets working upto a top set of stackx6 ds to 3/4 stackx8 ds to 1/2 stack x10

Hammer strength row

2 sets 2ppsx10

seated cable row

2 sets stack x10

1 lighter set of 15

DB pull overs

1 set 15, 1 set 12, 1 set 10

seated DB curl

worked upto 26kgx8 ds 16kgx8

things going well, metabolism has kicked up and body is now used to the extra cals. i know this because i nolonger feel bloated after eating and I am hungry at times during the day. still at 550g.

oh and the disks in my back are a little out of place at the moment so i have been getting back spasms like crazy. went to see physio etc and was told to stay away from exercises that aggrevate it for a few weeks untill i can strengthen the area back up. no more heavy squats, deads, BB row, etc for a while

[AZIDE]

.

[trainlikeafreak]

id do triples etc sometimes man but i think its just been built up over time. after a back workout a few weeks ago i started and maxed out on deadlifts for 3-5 reps and my erectors were real sore for a few days. wasnt sure if it was good or bad sore i think it was a bit of both to be honest.

i will be going to see physio quite often until it settles down. lucky i got it checked out as he said the pain would have travelled down into glutes/legs if i had carried on training as per usual.

always safe brah.

[trainlikeafreak]

chest

flat BB bench

110kg x6reps

100kg x9reps

100kg x5 reps DS 60kg x10 reps

incline DB press

35kg x10 reps

40kg x8-10 reps

40kg x8-10 reps

cable cross over

3 sets 10-12 reps

rope push downs

1 set 8-10 reps

1 set 15 reps

straight bar skull crushers

3 sets 20-30 reps

done

BW 113kg

[southernsamurai]

Good chest train mate, strength is def climbing!

Be interesting to see how you go starting on Incline DB again soon, one of my favourites for sure!

[trainlikeafreak]

i havnt posted a pic from the front since i was 10kg lighter.

[trainlikeafreak]

legs

Lying leg curls

6 sets 12 reps

single leg leg curls

5 sets 10 reps

Leg press

worked upto..

8ppsx35-40reps

10ppsx20

had to stop because back was too pumped and was told by physio not to aggrevate it :shifty:

leg ext

1 set of 15

standing calf raise SS very slow BW donkey calf raise

4 sets of 12/12

seated calf raise

3 sets 15 reps

lower back is being a pain, limited at the moment as to what i can actually do but trying to work through it.

[trainlikeafreak]

chest

incline BB

100kgx6

90kgx8

80kgx8

60kgx15

flat DB press

worked upto 3 sets of 40kgx8-10

incline db press with palms facing inwards and dbs together

3 sets 8-12 reps

cable cross overs

4 sets total.

2 sets lying on bench, 2 sets standing for 15ish reps, 2 drop sets.

[trainlikeafreak]

back

lat pull down wide grip

4 sets 20, 12, 10, 8 reps

db row

4 sets using 30, 40 and 40kg dbs. reps were 15, 10, 8 and 6

every rep was clean and held for a 1 count. no body english at all because that will aggrevate my disks.

db pull over

3 sets reps between 10 and 15

seated cable row

3 sets 12-15 reps

straight arm pull downs using close grip

4 sets 15 reps with not much rest in between sets

finished with 2 sets of kneeling cable crunches and 1 set of hanging weighted knee raises with drop sets

got a good pump in my lats and managed to work around the injury \:D/

[trainlikeafreak]

delts today...

seated calf raises

4 sets 10-12 reps

lying down cable upright row

3 sets 15 reps

machine side laterals

2 sets 10 reps w drop 1 drop set

db side laterals

2 sets 10 reps

rev machine fly

2 sets 10 reos

face pulls

3 sets 15 reps

machine shoulder press

3 sets of stack

1st set 10 reps

2nd set 8 reps plus 3/4 drops

3rd same

finished with 2 sets of db front raises

not much to report lol

[trainlikeafreak]

DELTS

machine shoulder press

1 set pyramidding up for 10 reps each time, 50+ reps total

1 set pyramidding down from stack for 10 reps each time

seated db laterals

4 sets 14kg 10-12 reps

1 set 10kg 15-20 reps

rev pec dec

4 sets 10-15 reps last set a triple drop

seated smith machine press

3 sets 80kg 6-8 reps last set a drop set to 60kg

very good pump tonight. things ticking along just fine :nod:

[trainlikeafreak]

hamstrings/triceps today

lying leg curls

5 sets

20, 15, 12, 10, 8 reps with a drop set on the set of 8

single leg leg press with high stance toes pointing outward

4-5 sets

slow speed squeezing the glutes and hamstrings, 15-25 reps each

toe press

5 sets 25-30 reps

rope push downs

4 sets 12 reps

straight bar skull crushers

3 sets 8 reps

BW dips

3 sets 12 reps. slow negatives and squeezed at the top of each rep

overhead db ext

1 set 20 reps

kneeling cable crunch

3 sets 20 reps

leg/knee raises

3 sets 12-15 reps

will do a little bit more hamstrings after quads on thurs..cant wait for that, will be the first decent quad train i've had in about a month as my back is finally starting to get better \:D/

[trainlikeafreak]

QUADS...first time training them hard for over a month..still working around my disks but got the job done none the less

warmed up on leg ext 2 sets

Hack squats

3.5 pps x 6

3pps x 8

3pps x 8 ds 2 pps x 8 ds 1 pps x 10 down slow and squeezing on positive

Leg press single leg

slow reps squeezing the quad as still cant go heavy on this

2.5pps x 25 reps each leg x 3 sets

2.5pps x 50 reps each leg

Leg ext ss Quad/Glute free hack squat machine

25 reps ss 25 reps

20 reps ss 20 reps

1 set of smith front squats ss with smith back squats

seated hamstring curl

4 sets 10-12

felt good to be back doing quads again. still no free bar squats or anything like that but did enough to not be able to walk freely for the next couple days. was hard walking up stairs afterwards..i missed that feeling

[trainlikeafreak]

back to gym for chest..

incline BB

100kgx6

100kgx6

60kgx25

decline BB

80kgx8

100kgx8

100kgx8

80kgx15+

high incline fly

17.5kg x12

22.5kg x12

27.5kg x8

high incline db press

30kg x15

40kg x6??? was K.O'd

[trainlikeafreak]

DELTS

sunday night trained with the boss Big Moe

standing side laterals

started on 20lbs and went up 5lbs each until getting to the 50lbs (22.5kg)

15 reps each set.

seated shoulder press machine

started light and moved up 3-4 pins each set working up to full stack

12 reps each set.

Rev Pec dec

same thing working up in weight for 2 top sets of 10 reps

standing alternating DB front raises

started on 20lbs and moced up in 10 lbs until getting to 60lbs Dbs (27kg)

10 reps each set

finished on 2-3 sets of the side lateral machine reps were between 10-20

good workout tonight after a long day. pump was crazy

[trainlikeafreak]

BACK \:D/

Lat pull down hammer grip

started light for 10 reps moving up stack 3 pins at a time until..

3 sets stack x10

DB row

35kg x10

40kg x10

45kg x10

50kg x10

straight arm pull downs

1 set 20 reps

1 set 12 reps

seated cable rows hammer grip

1 set 20 reps

1 heavy set 12 reps

Db pull overs

1 light set 25 reps

Face pulls

started light for 15 reps and worked up stack 3 plates at a time until full stack for 15 reps. lighter sets the pause was longer and form was more exagerated

awesome back workout tonight best i've had in a while. disks are slowly getting better which is allowing me to start going a little heavier and giving me more variety in exercises. onwards and upwards :nod:

[trainlikeafreak]

chest/tris

Bench press

worked upto

120x3

100x10

120x2 ds 100x6 ds 60x12 + 3 half reps

incline bb

60x10

80x10

100x3 ds 60x15

incline flies

12.5, 15, 17.5, 20, 22.5kg all for 10 reps

25kg x6

incline press w dbs together

20x12

25x12

dips

BW x 15

BW +12.5kg db x 8 ds bw to failure

Tricep push down

worked up to stack +20kg x 10 dropped the 20 for another 8 plus two more drops for a lot of reps

overhead bb ext

3 sets

good workout, good pup and feeling good

[trainlikeafreak]

was supposed to have a rest day today but had a 2 hour gap in between clients so trained delts with a mate who was already at the gym...even though i did chest/tris last night lol :shifty:

seated side laterals

20lbsx15

30lbsx12

40lbsx10

50lbsx6-8

seated db press

did sets on 22, 30, 36kg

40kgx6

48kgx4

face pulls

2 sets of stack x20

db shrugs

worked upto

100lbsx15

55kgx12

65kgx8

not a bad shoulder workout. bit heavier than necessary but just wanted to have a bit of fun with an extra shoulder workout

[trainlikeafreak]

chest/tris tonight.

incline BB

120kg x2

100kg x7

90kg x10

80kg x12

smith machine flat bench

2 sets of 2ppsx10

incline flies

15kg, 20kg, 25kg, 25kg all for 10 reps

decline BB

2 sets 80kgx14

120kg x1 lol

db kick backs on rack

11kg, 13.5kg, 15kg, 17.5kg, 20kg all for 10 reps each side

db skull crushers

3 sets of 10-12

back and bis are really sore from last night, chest and tris will be feeling it tomorrow. havnt been sleeping well think its the jack3d and ammo i have been taking this week :shrug: rest tomorrow and legs friday. thinking il split up quads and hamstrings once my backs fully recovered

[trainlikeafreak]

thismorning was quads/hamstrings. back still isnt right and was tight all last night..thght about skipping legs today but nahh and glad i didnt.

Leg Ext

started on 1/4ish stack - 50 reps

down 2 pins - 40 reps

down 2 pins - 30 reps

down 2 pins - 20 reps

last set was a drop set sarting on full stack and dropping two pins each time until getting back to starting weight - 10 reps each drop

about 10-15 reps were assisted on some of these sets and partials were included to make up the numbers...pump was crazy.

Single leg leg press

2pps-50 reps each

3pps-40 each

4pps-30 each

4pps-20 each 3 sec negatives

finished on 2 legs at a time - 4ppsx50 ds 3ppsx40 ds 2ppsx30 ds 1ppsx20 very slow and controlled reps..have to do LP overly strict and slow atm esp if im doing 2 legs at a time because of the pressure on the disks. also have to make sure i stay fully locked in. didnt go over 4pps on single leg because i could feel my back starting to flare up a bit

db lunges

15kgx20 each leg

20kgx10 each leg

lying hamstring curls

30 reps

+2 pins for 20 reps

+2 pins for 15 reps

-2 pins for 20 reps

-2 pins for 30 reps

finished with 3 sets of SLDL with just the bar just for the sake of my back and getting it back into being used. felt ok

solid leg workout, needed it.

[trainlikeafreak]

shoulders/traps

standing laterals

started on 10kg and worked up rack in twos until 30kg, 8-10reps each

machine shoulders press

stackx10-12, 4 sets

rear delt machine fly

4 sets 10-12 reps

side lateral machine, isolating one side at a time

1/4 stack x40 reps each

1/3 stack x50 reps each side ...pump

arnold press

2 sets 12 reps only 22.5kg but slow and controlled to finish off

db shrugs

worked up rack to 57kg dbs for 12

[trainlikeafreak]

trained chest and arms tonight

incline BB

100kgx8

100kgx6

80kgx10-12, 2 sets

flat bench

100kgx6-8

80kgx10-12, 2 sets

single arm cable cross body press

3 sets 20 reps each arm

cable push downs, 3 sets 15 reps

preacher curls 3 sets 10 reps

db skull crushers ss seated hammer curls, 3 sets 10 reps each

good pump especially in the arms..first time in ages training arms properly and together and felt awesome

[trainlikeafreak]

awesome back workout tonight, lots of volume

chins

wide gripx5 x2

wide hammer gripx5 x2

close hammer gripx5 x2

DB row

40kgx15 ds 30kgx10 ds 20kgx15

50kgx10 to make 100 reps total

machine row (single arm)

half stackx10, drop 2 pins x10, drop 2 pins x15, drop2pins x15

making 100 reps total

seated cable row

3 sets just over half stack x20 reps

db pull over

3 sets 12-15 reps

Tbar row

just 2 sets of 15 with only 20kg, trying to get back into exercises where i have to bend over to try and stregnthen my lower back, its def getting better

lat pull down

3 sets 10-12

straight arm pull downs

2 sets 12-15 reps, 1 set using straight wide bar, 1 set using the rope..definately prefer the straight bar for these.

took a pic post workout, 114kg in it

[AZIDE]

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