Tlaf bodybuilding journal

[trainlikeafreak]

Legs

 

leg extension. 2 second contraction, 4 second negative.

12 reps

10 reps DS 6 reps followed by 10 partials

10 reps DS 6 reps DS 6 reps

 

squats. First time trying to go heavy in months. Was quite nervous and I think that did hold me back a lot but feeling more confident after getting some weight moving

180x3

160x6

 

smith machine hack squats 

1pps x15

2ppsx8 DS 1ppsx10

2 sets

 

leg press. 4 second negatives

4ppsx10

6ppsx10

8ppsx10d DS 6ppsx10 DS 5pps x10 4ppsx10

 

single leg cable extensions

2 sets 15-20 reps

 

romanian deadlifts

40x10

60x10

80x8 DS 60x8

couple more sets

 

lying leg curls

3 sets of 12 did. Few drop sets to make up the 12 reps

 

glutes 3-4 sets

 

BW 106kg empty stomach and I am lookig ok.

[trainlikeafreak]

CHEST

low incline db press

50k x12

50k x10

50k x8

 

low incline db fly

12.5x12

15kgx12

20kgx12

 

my bad shoulder was giving me warning signals. So I decided to back off.. Can't afford another injury. Decided to carry on the workout and just drop my weights right back. Chase the pump etc etc

 

flat db press

20kg x15

22.5kg x15,2 sets

 

flat DB fly with a 2 sec pause

12.5kg x10

15kg x10x2

 

high incline bb press to the top of the nose. 4-5 second negative. Felt awesome, huge stretch in the upper chest 

60kgx8-10, 3-4 sets

 

abs

8x sets, heaps and heaps of reps.

 

been on very low carbs recently so had a huge cheat meal/Refeed last night. Pump was ridiculous today. Was meant to rest tomorrow but instead I'll move my rest day back a day and hit back while I still have some carbs in my system From last night 

 

[trainlikeafreak]

BACK

 

narrow grip chins

3x sets of 6-8

leaning back to hit the inner back more

 

tbar

loaded the bar with 10s for a greater ROM

4ppsx10

6ppsx10

8ppsx6-8 DS 4pps X 6-8, 2 sets

 

seated cable rows

3x12

 

behind the head lay pull down

3x12

 

movig to outer lats

 

single arm cable rows 

3x 10-15

 

db pull overs

30k x15, 3 sets

 

rack pulls 

1ppsx8

2ppsx8

3ppsx8

4ppsx4, just ran out of steam

 

lower back extention

2x8-10

this IMO is one of the most commonly done wrong exercises. If you keep a straight back and really isolate the lower back by 5-6 bw reps you should really be feeling it... Did not learn that really until my last comp prep.

 

30 mins stair master. 15 mins of hard intervals from level 5-11 then 15 min continuous on 6 and 7.. Tired.

[trainlikeafreak]

Trained chest today. Had a sports massage session on my back and delts on Friday and I feel like my right delt has a tweak. It'll just be from the massage but chose to play it safe.

 

low incline fly

10x10

12.5x10

15x10

20x10

25x10

 

low incline DB press

30x10

40x10

45x8

45x8

 

high incline nose press (4 sec negative, 1 sec pause)

60x12

70x8 ds 60x4, 2 sets

 

flat DB fly

15x12

22.5x6 ds 15x6

15x12

 

db pull overs

25x15x3

 

side Lat raises

4x12 reps

 

abs.

 

ate big yesterday and am still on very low calories so the pump was ridiculous today. I'll post photos soon once I get a bit leaner. Happy my strength isn't suffering too much.

[trainlikeafreak]

Tried something a little different today. It hurt.

 

BACK

*everything today had a 1 sec contraction and a 4 second negative.

 

rack deads

140x8

160x8

180x8

180x8

200x8

200x8 

180x8

180x8

 

db row

50k x8, 3 sets

40k x8, 3 sets

35k x8, 2 sets

 

seated cable row

3x8 reps

4th set went like this

8 reps DS 8 reps ds 8 reps ds 8 reps (dropping 1 pin each time)

 

lat pull down

sane as above but 10 reps and only 3 sets.

 

going to be insanely sore tomorrow. Tomorrow is off then delts and calves on Wednesday.

 

[trainlikeafreak]

Delts

 

seated BB press

100k x5

80k x8 DS 60k x6

60k x15

 

seated laterals

12.5kgx12 x3

 

single arm cable lateral raises

2x sets 15-20 reps

 

seated front raises

12.15 x8 DS 8x6 , 3 sets

 

standing reverse flys

2x15

 

rev. Pec dec 

3x12-15

 

pec dec 

4x10-12

 

standing calf raises and toe press 3 sets each

 

30 min stair master

 

 

[maccaz]

strong seated press, what is your best bench? 

 

[trainlikeafreak]

43 minutes ago, maccaz said:

strong seated press, what is your best bench? 

 

140x5 slow and strict before I hurt my shoulder. Can't bench heavy anymore until I can hopefully get it fixed so I'm just inclining and the most ove done recently is 50s for 12 or so. Disappointing cause I enjoy benching and I rate it for chest development

[trainlikeafreak]

Hit legs bloody hard today. 

 

Leg extensions

10x reps heavy with a 2 sec contraction, 4 sec negative. Drop set.. 7xreps same style followed by 3 reps with a forced negative 

3 sets.

 

leg press slow and controlled 

4ppsx10

6ppsx10

8ppsx10

10pps x15 DS 9pps x10 DS 8pps x10 DS 7pps x10 DS 6pps x15 DS 5pps x15 DS 4pps x20 DS 3pps x30 DS 2ppsx30

 

back squat

2ppsx10 DS 1ppsx10

2.5ppsx8 DS 2ppsx8 DS 1ppsx10

 

single leg cable extension

12 reps, 3 sets

 

romanian DL,3x8

lying leg curl 6-8 reps DS 6-8 reps with straight Arms leaning up, 6-8 reps

3 sets, last set triple drop.

 

glutes 4 sets last set drop set

 

apologies if some of that doesn't make sense lol. Feeling smashed.

 

[maccaz]

32 minutes ago, trainlikeafreak said:

 

10pps x15 DS 9pps x10 DS 8pps x10 DS 7pps x10 DS 6pps x15 DS 5pps x15 DS 4pps x20 DS 3pps x30 DS 2ppsx30

 

 

 

thats crazy lol

[trainlikeafreak]

2 minutes ago, maccaz said:

 

thats crazy lol

Lol the only way I know!

[trainlikeafreak]

Chest

 

low incline DB fly

15kx10

20kx15

25kx10

15kx12 with a 2-3 sec pause at the bottom of each rep

 

low incline DB fly using bands

40kgx8-10

40kgx10 DS 30kg-failure DS 25kg-failure

 

High incline nose press (4 sec negative)

60x10

80x8-10

80x8 DS 60x4

 

flat db fly with a 2 sec hold at the bottom SS bench press (3-4 sec negative)

20kg x8 SS 60kg x8-10, 3 sets

 

weighted v ups, hanging weighted knee raises, cavle crunches and 30 min incline tredmil.

 

i am doing a lot of slow negatives and band work etc for chest at the moment for 2 reasons. 1 - I am trying to find ways to intensify training without having to go heavy all of the time to avoid aggregating my shoulder. 2 - I only have access to free weights on Sunday's so I am trying to be creative to mix things up lol. Only have an incline and flat bench so do what I can to work the angles.

 

anyway great session and the pump was intense. I've trained 5 days straight so no weights tomorrow just cardio. Usually train 5x per week but did 6 this week just gone. Will probably do another 6 this week if I am feeling good and do some extra chest work.

 

 

 

[trainlikeafreak]

10.10pm just got home from delts and cardio. Long day at work so had to train after. Was bloody tired but oh well tough shit nobodies gonna do the work for me

 

seated bb press

worked up to

90kg x9 DS 80kgx3

90kgx6-8 DS 80kgx3 or 4

 

seated lateral raises with slight swing

12.5x8

15kgx8

20kgx8

25kgx8

10kgx100, yes 100 reps lol

 

seated db press

30kgx12

35kgx8

35kgx8 DS 20kgx6

 

plate raises

20kgx20x3

 

rear delt flys

4x15

 

stabding calf raises

5x8

 

hip thrusts

3x15

 

30 min incline tredmil.

 

tired but job done.

[maccaz]

11 hours ago, trainlikeafreak said:

 

seated lateral raises with slight swing

12.5x8

15kgx8

20kgx8

25kgx8

10kgx100, yes 100 reps lol

 

 

 

keen to see how you do these bro lol iv never tried but i'd say zero chance i could do 25kg x 1 ?? itd be very ugly at least.

[HarryB]

7 minutes ago, maccaz said:

 

keen to see how you do these bro lol iv never tried but i'd say zero chance i could do 25kg x 1 ?? itd be very ugly at least.

 

Just throws his shit around... never used decent form even one single time...

[maccaz]

17 minutes ago, HarryB said:

 

Just throws his shit around... never used decent form even one single time...

lol im sure thats not the case but just keen to see if im doing it wrong as im using like 10-12kg for 4x12 or whatever at the end of a bench session and its not as easy i would expect if hes smashing out 25kgs

 

realise his bench/shoulders are way stronger than mine though for sure

[trainlikeafreak]

1 hour ago, maccaz said:

lol im sure thats not the case but just keen to see if im doing it wrong as im using like 10-12kg for 4x12 or whatever at the end of a bench session and its not as easy i would expect if hes smashing out 25kgs

 

realise his bench/shoulders are way stronger than mine though for sure

 

Hahaha f*ck off Harry. 

 

When i do "heavy" Lat raises I sit on the edge of a bench and put my feet up on a big DB. I bring the DB's under my body and lean forward slightly, as I bring them up I kind of bring my body up with the weight. It's not a swing tho it's more of a gliding motion much like an underhand pull down where I stretch the lats up right and arch hard at contraction.

 

being honest my reps were clean up to 20kg and at 25kg they were clean ish but the weight didn't get quite as high. I'll try get a video next time indo delts and post it up on here.

 

doing lateral raises like this actually feel way more natural to me than the typical way of doing the and the tension is a lot better.

[maccaz]

4 minutes ago, trainlikeafreak said:

 

Hahaha f*ck off Harry. 

 

When i do "heavy" Lat raises I sit on the edge of a bench and put my feet up on a big DB. I bring the DB's under my body and lean forward slightly, as I bring them up I kind of bring my body up with the weight. It's not a swing tho it's more of a gliding motion much like an underhand pull down where I stretch the lats up right and arch hard at contraction.

 

being honest my reps were clean up to 20kg and at 25kg they were clean ish but the weight didn't get quite as high. I'll try get a video next time indo delts and post it up on here.

 

doing lateral raises like this actually feel way more natural to me than the typical way of doing the and the tension is a lot better.

ok cool. strong af regardless

[trainlikeafreak]

Back

 

lat pull down with a pause at contraction

8-10 repsx2 sets

6 reps DS 8 reps DS 6 reps

 

db row

40kx8

50kx8-10,2 sets

50kx8 DS 40k x8 DS 30k x8

 

db pull overs

30k x15

35kx 15

35k x12

 

btn Lat pull down

3 sets 10 reps with big squeeze

 

bb row using bands

60kg x8 DS 50kg x6

 

back was honestly gone was just trying to really contract The upper back

 

partial deadlifts to the shin, slow negative (DY style)

3pps x3. Too gassed

 

shrugs 

3pps X15

4pps x8

3pps x15

 

good mornings 

20 reps

10 reps

 

30 min incline tredmil

 

couldnt sleep last night. Got to bed ok but woke up at 4.30am so was feeling it big time. Decent session though. Arms tomorrow then rest Friday.

 

 

[trainlikeafreak]

Back sore as shit from yesterday. 

 

Today was arms and glutes

 

pushdowns

3 sets of 15

2x sets 8 DS 7

 

ez bar skull crushers

3 sets 8-12 with forced reps/slow negatives at the end

 

overhead ez bar ext

3x15

 

rope push downs SS overhead rope ext

10/8 reps, 3 sets 

 

incline DB curl

3xsets 10 reps

last set was 20kgx6 DS 17.5x3 DS 15kgx3 so 12 reps total - keeping it heavy

 

ez bar preachers

2x sets about 10 reps then 4-5 reps with spotter pulling bar down and tryin to make it move as slow as possible 

 

cable curls

3x15

 

hammer curl

just 1x set running the rack 6 reps at a time. Started on 25kg finished on 12.5

 

6 sets of abs 4 sets of  glutes then 30 min on the stair master. Boom! Feeling a lot better than I was yesterday

[trainlikeafreak]

Legs

 

extensions

5 sets 10 reps

fjrst two sets were stack x10 DS 10 reps

last 3 lighter weight with 3 sec squeeze

 

leg press

6pps x20

8pps x20

10pps x20, 2 sets

machine felt like it was going to break so dropped to 8ppsx25

8pps x20 DS 7ppsx20 DS 6ppsx20 DS 5ppsx20 DS 4ppsx20

 

squats 

2pps x10

3pps x6

3.5pps x3 DS 3pps x3

when I un racked the weight got nudged and plates all moved. Lost my momentum. Oh well

 

walking bb lunges

60kgx8 per leg. 3 sets

 

lying leg curl SS seated leg curl

10/10, 4 sets

 

domanian bb all hammie and glute

50kx12x2 sets

 

2 sets of glutes 15-20 reps

 

30 min stair master.

 

wotking hard.

 

[Realtalk]

strong squats after that work. Would be hard man.

[trainlikeafreak]

1 hour ago, Realtalk said:

strong squats after that work. Would be hard man.

Was hard man legs were like jelly. Tried squatting fresh a few weeks ago and my knee was playing up so I find if I'm fatigued they go ok. Might not be as beneficial but beats getting injured again.

[Realtalk]

3 hours ago, trainlikeafreak said:

Was hard man legs were like jelly. Tried squatting fresh a few weeks ago and my knee was playing up so I find if I'm fatigued they go ok. Might not be as beneficial but beats getting injured again.

 

Yeah if my knee is sore I will do my extensions before I squat I find that helps lots.

[trainlikeafreak]

Chest today

 

been on 0-48g carbs/day for a while now so starting to feel it. Keeping the weights up is a mental game in itself.

 

low incline DB press

50k x10

50k x8

dropped to 30kg +bands with 3 sec contraction and slow negative.

2 sets of 6

 

low incline DB fly

15kg x10

20kg x10

25kg x15

25kg x8 DS 20kg x4-6

 

high incline bb nose press

90kg x4-6 DS 70kg x4

80kg x6-8 DS 60kg x4

 

flat DB fly

20kg x6-8

20kg x6-8 DS 15kg x6, 2 sets

 

bench press

1ppsx15, 2 sets

 

5 sets of Med. Ball crunches 25 reps

 

4 sets standing calf raises 12 reps

 

30 min incline tredmil.

 

job done.