Get Jacked mission

[fevah]

Copied this from my Noob introduction. Figured this will help keep track of progress rather than filling in printed sheets then throwing them away when they are filled up for the month

All the sets are pyramid normally going up 2.5 each set.

Any tips for improvement would be welcomed.

Im 79-80kg, 5'10

Day1

Chest and Triceps

Barbell Bench Press 10.5.5.5.3 -------- 60.92.95.97.100

Decline Bench Press 10.5.5.5 -------- 50.75.77.80

Dumbbell Flys 10.8 -------- 15.17

Dumbbell Pullover 10.10 -------- 27.32

Tricep Pulldown 10.8.3 -------- 66.72.78

Tricep Dip 10.8.5 -------- +15

Day2

Legs

Full Squat -10.5.5.5.3 -------- 60.80.85.90.90

Deadlift - 10.8.6-------- 35.55.60.65

Barbell Lunges - 10.8.6 -------- 67.67.67

Standing calf Raise -10.10.10-------- 100.110.120

Day3

Back and Biceps

Chin Up 8.8.8 --------+15

Bent Over Barbell Row 10.8.8-------- 55.57.60

One Arm Dumbbell Row 10.10.6-------- 37.37.40

Widegrip Pullup 8.7.5 --------+10

Standing Barbell Curl 10.6.3-------- 40.42.42

Incline Dumbbell Curl 14.14 --------10.12

Lat Pulldown 10.8.6 -------- 60.66.72

Day4

Shoulders and Forearms

Machine Shoulder Press 6.5.5.3.3 -------- 40.50.52.55

Dumbbell Reverse Fly 10.8.6-------- 10.12.15

Military Press 10.8.6-------- 45.47.50

Barbell Shrugs 10.8.6-------- 100.120.120

Upright Row 10.8.6 -------- 42.45.47

Standing Wrist Curl 10.10.10 -------- 25.30.35

Barbell Wrist Curl 10.10.10 -------- 25.30.35

[fevah]

Back and Biceps today

Chin Up 10.9.5 --------+15

Bent Over Barbell Row 10.5.5.5.5-------- 35.60.62.67

One Arm Dumbbell Row 10.8.6-------- 40.42.45

Widegrip Pullup 8.8.5 --------+10

Standing Barbell Curl 10.5.4-------- 40.42.42

Incline Dumbbell Curl 14.13 --------12.15

Lat Pulldown 10.8.6 -------- 60.66.66

Bumped the bent over row up a decent amount today but i need to check some vids/descriptions of form. im lifting from about mid thigh till the bar touches just below pecs. i think it might be too high/far away from body?

Dumbell row has gone up to which im happy with

Standing barbell curl im going to drop down 2.5kg next week and work on my form a bit more. starting to swing too much to get the bar up rather than using the bicep isolated.

Lat pulldown was down on last week but i think that was due to the increase in the other areas.

Legs still killing me from 1st round of Full Squats on tuesday.

[Draft]

Yea, I really started noticing it in my glutes and hams once I started squatting deep.

Good stuff bro, keep it up. Shifting some sweet weight there!

[fevah]

From last Thursday forgot to write it down here

Shoulders and Forearms

Machine Shoulder Press 10.5.5.5.3 -------- 35.47.50.52.55

Dumbbell Reverse Fly 10.8.6-------- 10.12.15

Military Press 10.8.4-------- 47.50.52

Barbell Shrugs 10.7.5-------- 100.110.110

Upright Row 10.8.6 -------- 45.47.50

Standing Wrist Curl 10.10.10 -------- 27.32.37

Barbell Wrist Curl 10.9.5 -------- 27.32.37

Press stayed about the same, dropped the inital warmup to allow 10

Flys felt good, might try 12.12.15 next as i think the jump to 17 will be too much

Military press i bumped up 2.5 and did pretty well. ive done some reading and it seems military press is heels together so i may in fact be doing overhead press.

Shrugs i dropped down a bit so i could lift it higher, felt i was coping out a bit calling it a full rep. Using the smith machine so its a bit easier than the weight suggests as well.

Row i bumped up 2.5 and was really happy with what i managed

[fevah]

Yesterday

Chest and Triceps

Barbell Bench Press 10.5.5.5.3 -------- 60.92.95.97.100

Decline Bench Press 10.5.5.5 -------- 50.75.77.80

Dumbbell Flys 10.8 -------- 15.17

Dumbbell Pullover 10.10 -------- 32.35

Tricep Pulldown 10.8.3 -------- 66.72.72

Pretty much the same as last week apart from an increase in the pullover and dropping a bit on the pulldown. reps 4 and 5 of benching 97 didnt feel that flash but 100 was all good. i think i could have managed another rep but i dont have a spotter and after pinning myself a few times i try to err on the side of caution

[drizzt]

i think i could have managed another rep but i dont have a spotter and after pinning myself a few times i try to err on the side of caution

Understand ya completely :nod: Sometimes I wish I had a regular training partner... but then, they'd probably just hold me up with talk :pfft:

Good work mate :nod:

[fevah]

Haha talking isnt too bad as long as u dont stand around too much. I prefer training with someone but all the people at my work (where the gym is) arent interested in lifting heavy.

Day2 - Bodyweight 79.8kg

Legs

Full Squat -10.5.5.5.4 -------- 60.80.85.90.95

Deadlift - 10.8.6-------- 35.75.85.95

Barbell Lunges - 10.8.6 -------- 67.70.72

Standing calf Raise -10.10.10-------- 105.115.125

Squats - nearly threw up on 4/5 of the set of 90. perhaps eating that tuna and rice a little to close to hitting the gym.

Deadlift i bumped up a fair amount. felt pretty good but lifting too much more is going to be a ways off.

Lunges were good, better balance than last time, getting used to the full squats i think.

[fevah]

Back and Biceps

Bodyweight 79.8

Chin Up 10.10.6 --------+15

Bent Over Barbell Row 10.5.5.5.5-------- 35.62.65.67.70

One Arm Dumbbell Row 10.8.6-------- 42.45.47

Widegrip Pullup 8.7 --------+10

Standing Barbell Curl 10.5.4-------- 37.40.40

Incline Dumbbell Curl 14.14 --------15.15

Lat Pulldown 10.8.7 -------- 60.66.66

Chinups are going well. will need to up the sets soon or stuff some discs down the weight vest.

upped the bent over row again and its comming along well. really want to build some big wings

Dumbell row went up 2.5kg, had to clean all the dust and grease off the 47.5kg dumbells. looks like they have never been used.

Dropped a bit on the standing curl but had next to no swinging required to lift which i figure is better form.

Incline curl up to 15 for both sets. making good progress on these from where i started at 9s.

Lat pulldown was good, nice to finish of the back completely exhausted