Author Topic: Training log  (Read 799 times)

Offline ph1408

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10.09.2022 Deadlift, Yates rows + lats, biceps
« Reply #10 on: September 11, 2022, 10:54:22 AM »
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.

Offline ph1408

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Training session 11.09.2022
« Reply #11 on: September 11, 2022, 10:39:23 PM »
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.

Offline ph1408

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Training session 13.09.2022
« Reply #12 on: September 13, 2022, 08:58:22 PM »
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!

Offline Sergio

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Re: Training log
« Reply #13 on: September 27, 2022, 03:52:06 PM »
👏👏👏💪💪💪