Training log

[ph1408]

10.09.2022 Conventional deadlift, Yates rows + lats, biceps

Conventional deadlift
60 x 5
100 x 3
140 x 1
160 x 1
180 x 1
190 x 1 (+10kg 1RM PR)
sadly, i was going for 190kg x 2 reps. i thought it was realistic. but after messing around with the form before my PR set, i probably didn’t feel well and only 1 rep was possible. if 180 x 3 are possible, then 190 x 2 should be there too.
perhaps last warm up set was too taxing also.

Yates rows
60 x 8
80 x 8
95 x 8
105 (6-8) x 10
had a nice PR here. planned for 8 reps but got too more. so i will increase weight to 115kg.

Lat pulldown v-grip
35 x 10
45 x 10
55 x 10
70 (8-10) x 10
+5kg PR and rep PR. this week only 6 reps were possible with 65kg, now 70kg for 10.
increase 5kg

Cable hammer curls
Straight bar cable curls

overall, not really a satisfying workout. thought i could do more with 190kg. but i messed something up. either form or too heavy warm-ups.
next deadlift session is in 5 days, so on 15.09.2022. i will retry 190 x 2.

[ph1408]

Bench press
20 x 20
40 x 4
60 x 3

85 x 6 (PR)
80 x 5
75 x 8
75 x 5
70 x 9
I'm very satisfied with the bench today. I will attempt 90kg x 5 for next time.

Cable lateral raises behind the back
2.5 x 12
5 x 12
7.5 x 6
Have to stay with 5kg for now. Very hard exercise.

Lateral raises
8 x 12
10 x 12
12 x 12
16 x 10 / drop set 8 x 24 / drop set 4 x 48

Triceps extensions
7.5 x 12
10 x 12
12.5 x 12
20 x 10 / drop set 10 x 20

Overall a great session. Very pleased with the weights and the pump.

[ph1408]

Ez bar curls
10 x 15
20 x 8
30 x 5
40 (5) x 6
30 (5+) x 11
20 (5+) x 19

Snatch grip shrugs
60 x 11
100 x 6
140 x 6
140 x 5

Cable hammer curls
12,5 x 20
20 x 17
20 x 11
15 x 20
15 x 17

Just a quick session for the biceps and the traps.
Specifically, I wanted to see how much I can EZ bar curl for reps. 40kg x 6, I love it. That's only the weight on the bar, the bar weight is not included.
The snatch grip shrugs I did very explosive and with an optimal stretch in the traps by leaning forward.
The curls on the cable were just for the pump, and I had a great one. Arms were exploding.
Thanks for reading!

[Sergio]

👏👏👏💪💪💪

[ph1408]

Training week 30.01.2023 - 05.02.2023

30.01.2023 Biceps, triceps
Pinwheel curls
18 x10
18 x10
18 x10
18 x10
18 x14

Triceps extensions
30 x11
30 x8
25 x13
25 x7
20 x11 + drop set to 15 x14
15 x15

Hammer curls, cable
22.5 x16
25 x16
27.5 x12
27.5 x9
25 x11

One arm triceps extensions, cable
10 x12
10 x11
10 x8
7.5 x11

Cable curls
20 x17
20 x14
20 x12
15 x20
15 x20

Preacher curls, dumbbell
8 x20
8 x19
8 x19

TechnoGym Arm Extension
30 x20
35 x20
40 x18

Very good workout. I'm chasing the 50cm arms and I think I'm getting pretty close.

31.01.2023 Shoulders, traps
Lateral raises
14 x18
14 x16
14 x16
14 x14
14 x14 + drop 6 x30

Seated press, plate loaded
115 x7
115 x6
115 x5
110 x7

Lateral raises, cable
5 x20
6 x15
6 x15
6 x12
5 x14

Reverse flyes, dumbbell
10 x14
10 x12
8 x19

Power shrugs
130 x12
130 x12
130 x15
130 x20

I had a very good pump throughout the whole session.

01.02.2023 Back

Conventional deadlifts
160 x5
180 x3
170 x3

Seated rows, plate loaded
200 x12
210 x11
240 x6
200 x11

Low rows
200 x10
160 x15
160 x14

Lat pulldowns, medium-grip
70 x13
70 x13
70 x11
65 x13
65 x13

I was happy about the deadlifts and overall it was very exhausting but a satisfying workout.

02.02.2023 Arms
Pinwheel curls
18 x17
20 x16
20 x16
20 x15 + drop set 14 x8

Triceps extensions
27.5 x9
22.5 x13
22.5 x18
22.5 x14
22.5 x16
22.5 x15

Hammer curls, cable
20 x20
27.5 x14
27.5 x14
27.5 x9
22.5 x17

One arm triceps extensions, cable
7.5 x20
10 x16
10 x12
10 x10

Preacher curls, dumbbell
8 x20 (dumbbells were taken)
10 x17
10 x17 + drop set 8 x10 + drop set 6 x9

One of my best workouts of all time. I got stronger compared to my last workout and the pump was insane.

Overall it was a good week, but I got very tired and I am sick now, so I need to take a few days off. Perhaps tomorrow I'm fit enough to bench press again, do some chest and delts.