Squats forge Iron Gods...

[OnlyHuman]

Block#1 Week/2 Day/4

Bench

90 x 6

95 x 5

102.5 x 2 x 4

95 x 10

95 x 10

2 board

110 x 3

115 x 3

120 x 3

125 x 2

Lat pull down

5 x 10 - 15

Reverse DB fly

3 sets of many...

Biceps...

Sleep: not enough...

Food: good

Stress: high

Training: Decent, a 7/10 perhaps.

[OnlyHuman]

Block/1 Week/3 Day/1

Squats

Top set was 135 x 9

Leg press

4 sets of 10 @ 230

GHR

5 sets of 10 @ BW

Core...

Sleep Not as much as I would have liked but good quality.

Food Good

Stress Medium

Training Very good, perhaps a 9/10. Thinking I should start adding some weight to the GHRs. They feel pretty easy with BW only. No rush...

[OnlyHuman]

Block/1 Week/3 Day/2

Bench

72.5 x 8

90 x 6

95 x 5

102.5 x 4

107.5 x 2 x 3

107.5 x 6

Close grip BP

90 x 5 x 4

Chest supported BB row

5 sets of 10

Sleep Good (not quite enough)

Food Good

Stress High

Training Good, gets an 8/10. I didn't have time to finish all the stuff I so post to get done.

[OnlyHuman]

Block#1 Week/3 Day/3

Squat

Top set was 140 x 8

Deadlift

170 x 3

140 x 6 x 3

Foam hump

3 x 15 @ 30

Core...

Sleep Good

Stress medium - high

Food ok

Training Not bad, an 8/10 perhaps. Time to de-load the lower body a bit.

[OnlyHuman]

Block#1 Week/3 Day/4

Bench

90 x 6

95 x 5

102.5 x 4

107.5 x 2

95 x 8

1 Board

110 x 3

115 x 3

120 x 3

Ring pull ups

30 reps in total

Chest sup BB row

6 sets of 8 - 15

Light biceps...

Light shoulders...

Sleep Ok. I could do with a bit more, but it is study week so just have to survive it as it is.

Food Lots

Stress Medium - high...

Training Decent a 7/10.

Some of the reps on the ring pull ups irritated my shoulder, felt the humerus grinding on the supraspinatus tendon :? so just stayed with low reps. Have to strenghten the shoulder girdle a bit ...

1 board felt real good. The first two reps at 120 was real strong/fast.

Time to deload the bench...

[OnlyHuman]

Block#1 Week/4 Day/1

Squat

Top set was 135 x 9 reps.

Deadlift

120 x 6 x 1

GHR

5 x 10 @ BW

Core...

Some light cardio... skipping rope.

Sleep Only 5 hours. Got up early to do some study before exam.

Food So so ... bring things under control as of today. It can get a little hard around exam times.

Stress High... Exams :?

Training Considering exams etc ... 7/10.

[OnlyHuman]

Block#1 Week/4 Day/2

Bench

72.5 x 8

90 x 6

95 x 5

102.5 x 4

107.5 x 2 x 3

95 x 12

95 x 8

1 Arm DB rows 4 sets of 10 - 12 reps

DB shrugs 3 sets of 10 reps

Chins various grips 25 reps

Some light biceps...

Some light shoulder ...

Sleep Good

Food Good

Stress Low

Training Ok, a 7/10 I think. Need more upper back work...

[OnlyHuman]

Block#2 Week/1 Day/1

Squats Top set of 142.5 x 7 reps.

Deadlift

180 x 2

150 x 6 x 2

Snatch-grip deadlift

130 x 3 x 3

Shrughs

5 sets of 10 - 12 reps

GHR

3 sets of 8

Core....

Sleep Good

Food Good

Stress low - medium

Training Good, perhaps an 8/10. A little slower on the deadlifts than I expected ... maybe the squats took their toll.

[OnlyHuman]

Block#2 Week/1 Day/2

Bench

60 x 5

80 x 5

90 x 3

102.5 x 4

110 x 3

95 x 8

90 x 8

2 board

120 x 3

120 x 4

120 x 3

1 arm DB row 3 x 10 reps

Chest supported BB row 4 x 10 reps

DB shrugs 2 x 10 reps

Some light biceps work...

Sleep Good

Food Good

Stress Medium

Training Ok, 7/10. I did a few rounds on the heavy bag over the weekend .... I think the shoulders still in recovery mood because of that. Its been a while....

[OnlyHuman]

Block#2 Week/1 Day 3

Squats

Top set 150 x 2

Front squat

Top set 100 x 5

Training 3/10 and I am being generous! Even the warm up weights felt heavy, my groove was off and generally lacked motivation today. I have my last (4 hour) exam tomorrow so could be the stress or the lack of sleep....

[OnlyHuman]

Block#2 Week/1 Day/4

Bench

72.5 x 8

90 x 6

102.5 x 4

107.5 x 2 x 3

95 x 8

Close grip

85 x 4 x 8

Heavy upper back work...

Light shoulders...

Light biceps...

Sleep Ok

Food According to plan

Stress Trough the roof. 3 patients / 3 examiners... 4 hour exam .... :?

Training Ok 6/10. I had some abdominal "discomfort" last night... I think I picked up a gastro bug :-s fingers crossed it won't last long. Probably contributed to the shitty training session yesterday....somewhat better today...

I noticed that my grip got stronger... finally :pfft: plenty more needed tho.

[OnlyHuman]

Block#2 Week/1 Day/5

Squat just worked up to 150 x 3

Hack squats 3 x 10

GHR 4 x 10

Training 7/10. Decided to catch up with the missed portion of the squat workout from thursday. Things went much better than the last time. After I done what I needed for the squats I popped on 150 to see how it would compare to thursday and thank God it was way easier. If I really wanted I could have squized a few more reps in there ... I think. The leg press was taken by some peeps so I just did some hack squats....

Tummy feels better.

[OnlyHuman]

Block#2 Week/2 Day/1

Squat

Top set @ 135 x 5

Leg press

3 x 10 @ 230

GHR

2 x 12

2 x 10

Core...

Sleep Good

Food According to plan.

Stress Low-medium

Training Good... 8/10

[OnlyHuman]

Block#2 Week/2 Day/2

Bench

72.5 x 8

90 x 6

102.5 x 4

107.5 x 3

110 x 4

102.5 x 6

95 x 6

2 board

Worked up to 130 x 2

Chest supported BB row 6 x 10

BB shrugs 3 x 10

light shoulder stuff...

Sleep Good

Food According to plan

Stress Medium

Training Good, an 8/10. Happy with the 2 board, some improvements been made there...

[OnlyHuman]

Block#2 Week/2 Day/3

Squats

Top set at 145 x 3

Deadlift

190 x 2

150 x 5 x 2

Snatch grip deadlift

135 x 3 x 3

GHR ... weighted

3 x 10

Sleep Ok

Food According to plan

Stress Medium

Training Good, an 8/10. Grip held up ok during the deadlifts. its been quite a while since I pulled 190 with no straps. Put some good size on my lowerbody (including ass) the girls been giving me shit at work :pfft: so we had a measure of with a tape ... and I lost. Skinny bitches ...... I had the biggest ass. :?

[Phedder]

Solid deadlifts mate, training going well :nod: And be proud of that ass, you've earned it

[OnlyHuman]

Solid deadlifts mate, training going well :nod: And be proud of that ass, you've earned it

Thank you Phed, I be maxing out in a little while ... Hopping that the size gain came with some added strength :shifty:

[OnlyHuman]

Block#2 Week/2 Day/4

Bench

60 x 8

80 x 6

90 x 4

100 x 2 x 3

92.5 x 8

92.5 x 10

Heavy upper back work...

Light lats...

Heavy biceps work/light shoulders...

Sleep Not quite enough

Food According to plan

Stress High

Training Ok, a 7/10. trying to loosen up the shoulders ... progress is sooooo slow .... like snail pace.

[OnlyHuman]

Block#2 Week/3 Day/1

Squats

150 x 3

130 x 6

Hack squats

3 x 10

High pulls

3 x 10

Sleep Ok

Food I ended up fasting till 3 today... just to busy. It was all go go go... Having a huge feed right now.

Stress High today.

Training Ok, 7/10 considering the very late training session and the long fasting. Just a short steady session....

[OnlyHuman]

Block#2 Week/3 Day/4

Bench

120 x 1

130 Fail :-?

Incline bench

Worked up to 90 x 1

Incline DB

3 x 12

Weighted dips

3 x 12

Biceps stuff.... light

Sleep: Ok

Stress: Low

Food: According to plan, sitting between 79-80.

Training I don't know how to score this one :pfft:

I was hoping I would get that 130 but no such luck ... I'm having trouble right off the chest for the first 3" ... I think I need more shoulder strength. Due to having pretty bad shoulder mobility I can't do stuff such as Bradford press or Push press that helped me in the past with the bench ... so I will have to find an other solution.

Started to swop treatment with a friend on a regular basis ... hoping it will loosen up the shoulders so I can get the BB into overhead position. Initial prognosis / change been positive ... so crossing fingers.

On the upside my deadlift moved a bit. Happy for that...

[OnlyHuman]

Block#4

Incline paused bench

Worked up to 87.5 x 5

DB bench press

3 x 12 @ 40

Wide grip lat pull downs

3 sets of 12

1 arm DB rows

2 sets of 8-10

Light shoulders...

Light biceps...

Good stuff 9/10. Training at a different gym at the moment, due to mine being closed. Less Mills in New Lynn.... Pretty good (commercial) gym actually. I like the dumbbells and the equipment.... have some decent power racks and heavy dumbbells, a lifting platform. Tidy and clean place.... It will do for a few more session.

[I Declare War]

the heat doesn't help much either!

[OnlyHuman]

the heat doesn't help much either!

Nope, neither injuries.

Busted my low-back on the squats today. Wasn't even heavy weights :?

Nothing like an injury to cheer me up for 2013.

My friends gave me some positive encouragement ... " The only way is up from rock bottom... " Not sure if they were talking about my total or my recent injury :cry:

[Monarchking]

the heat doesn't help much either!

Nope, neither injuries.

Busted my low-back on the squats today. Wasn't even heavy weights :?

Nothing like an injury to cheer me up for 2013.

My friends gave me some positive encouragement ... " The only way is up from rock bottom... " Not sure if they were talking about my total or my recent injury :cry:

you'll be right man. I know how it feels to get injured and its gay as f*ck, but ya always come back stronger. Happy new years!

[OnlyHuman]

Thanks M!

Appreciate the kind words.