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TLAF journal

trainlikeafreak

By trainlikeafreak
in Workout journals

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  • 2 months later...
trainlikeafreak Senior member

trainlikeafreak

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So you two little hairy homos gonna bang this out or what?

sorry fgt do not follow?..

anyway update for anyone who cares lol.

BW sitting around 116-117 kg and really starting to pile the weight on. getting fat but thats ok i start dieting mid april so not too worried. will take pics just before that as a reference point. really want to get to as close as 120 as i can before the diet starts but not stressing about it.

chest yday

incline flies

worked upto

30kgx10

35kgx10

pec dec

worked upto 2 top sets of 10-12 reps with squeeze on every rep really focussing on chest and just chest

flat bench

100kgx10

120kgx2 ds 80kgx6-10 forgot ds 60kgxa fair few

lol chest was ruined by this point its amazing how much heavier things feel when pre exhausted. makes me realize how much i musnt use my chest on my presses when im fresh

incline bb

100kgx5

80kgx8-10

60kgx12-15

reps were more exaggerated than normal. really trying to improve my form on all chest movements at the moment and i think its working.

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trainlikeafreak Senior member

trainlikeafreak

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lol nah i train everything. training 4 times a week at the mo as i feel i growfaster and get stornger this way. il throw in a 5th day if i feel like it.. splits very flexible but my workouts are going like this.. back/bis, shoulders/traps/tris, quads/hams, chest/arms, calves are thrown in whenever i feel like doing them but i always do them atleast once a week.. and yes IDW I'm trying to bring up chest. been pre exhausting with inc flies and cables or pec dec for the past month and i think my chest is responding.. actually i know it is. thanks harry :grin:

back tonight and was carefull with what i did because lower back was feeling a bit iffy for a few days and was worried my injury had come back.

rev grip lat pull downs

worked upto

stackx10

few pins downx12

seated cable row

1 set of 10

1 set of 12

straight arm pull downs

3 sets of 15

db row on bench

35kgx12 with pause at the top

45kgx8

50kgx8

DB pull overs

17.5kgx15

27.5kgx10

40kgx6

db curls

sets of 8-12 reps using 12, 20, 25kg DBs

couple sets of e bar preachers and cable curls using a rope.

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trainlikeafreak Senior member

trainlikeafreak

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legs tonight, didnt train them last week becasue lower back was sore.. so was up for it today

squats

140kgx10

150kgx8

leg press

5ppsx20

7ppsx20

10ppsx20

hammer strength single leg press

3.5ppsx20x3 sets

seated ham curls

4 sets 15 reps each pyramidding up in weight

single leg standing ham curls

3 sets 10 reps

done.. wow what a pump. legs keep growing.

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trainlikeafreak Senior member

trainlikeafreak

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delts arms

seated DB press

40kgx12

40kgx12

ez bar front raises

3 sets 12 reps

standing db side laterals

11kgx15

15kgx12

17.5kgx12x2

face pulls

4 sets 15

machine press

1x triple drop set from stack reps were 15,6,6

db shrugs

3 sets 12-15

rope push downs

4 sets 15,12,10,8

cable curls double bi style

3 sets 15,12,10

done. 117kg

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trainlikeafreak Senior member

trainlikeafreak

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chest tri

inc flies

11kgx15

13.5kgx15

15kgx12

20kg.12

30kgx12 ds 20kgx12 ds 12.5kgx12

cables crossovers

3 sets 10 reps including 1 drop set

bench

100kgx10

100kgx6

100kgx5

inc db

35kgx10-12x3

cable push downs

12-15 reps lots of sets

overhead rope ext ss rope push downs

12 reps each x 4-5 sets

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trainlikeafreak Senior member

trainlikeafreak

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monday was shoulders and arms today was chest and tris

inc DB flies

30kgx8

35kgx8

35kgx8

cable flies on flat bench

2 sets for 10 reps

standing cross overs

2 sets 10 reps

flat bench

100x6-8

80x12

60x12-15

felt so weak on the bench today dont know why.

high inc DB - paused at the top for a 2 count of each rep squeezing chest as hard as i could

20x10

30x8

40x8

chest was fried didnt have much energy today but the pump was ok.

tris was about 3-4 sets of straight bar push downs, 3 sets of overhead cable ext and 2 sets of Db skull crushers.

reps were 15, 12 and 10.

been having a meal off a day for the past week and body weight is hardly budging.. think its almost time to get lean again.

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trainlikeafreak Senior member

trainlikeafreak

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chest tris

Bench

100x10

120x5

100x8

100x8 ds 60x8

incline DB

30x10

40x10

heard a loud click and got a sharp pain in my right down coming down on the last rep. shoulder was so sore i couldnt move my arm properly. so decided to do the following

cable cross overs 4 sets 10-15 reps

machine press 3 sets 12-15 reps

cable rope push downs 4 sets 12 reps

over head rope ext 3 sets 10 reps

machine dips 2 sets 10 reps

shoulder is still sore today but not too bad i dont think it will be a problem, might skip delts this week tho. trained at a diff gym with a mate last night and it was so crowded, also the plates felt heavier than normal. ohwell maybe it was just me.

i start training at LM as of friday if anyone is keen to catch up for the odd workout.

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Android Veteran member

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mean Leg Press endurance man and your Squats are gaining too

thanks man. getting there i guess. joining LM today so let me know if ur ever keen to train sometime

i can't do 10pps on the Leg Press srs :shock: and I take big rests between sets.

Prolly just hold you up mate

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trainlikeafreak Senior member

trainlikeafreak

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mean Leg Press endurance man and your Squats are gaining too

thanks man. getting there i guess. joining LM today so let me know if ur ever keen to train sometime

i can't do 10pps on the Leg Press srs :shock: and I take big rests between sets.

Prolly just hold you up mate

lol and i cant bench 4 plates and i dont have abs at 120kg. so i dont think il be being held up lol. your doing whatever your doing for a reason so always keen to learn and try new things esp from people who are bigger and stronger than me.

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trainlikeafreak Senior member

trainlikeafreak

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anyway not training today. right shoulder is worse than i thought. squatting last night it was killing me to even hold 100kg on my back. holding 200 wasnt too bad becasue of the adrenalin but yeah i hope its nothing serious. skipping delts this week and maybe chest/delts next week too ill see.

booked in to see physio next thurs

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