Afternoon Workout Pull
Tuesday, 10 January 2017 at 15:07

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 110 kg × 5 (PR)

Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 4 reps

Lat Pulldown
Set 1: 45 kg × 10
Set 2: 45 kg × 12
Set 3: 50 kg × 10
Set 4: 50 kg × 12
Set 5: 55 kg × 12
Set 6: 60 kg × 10

T Bar Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 6

Bent Over Row (Dumbbell)
Set 1: 22 kg × 8
Set 2: 22 kg × 9 (w/ straps)
Set 3: 22 kg × 8 (w/ straps)

and like 4x10 of curling I forgot to log.

https://strong.app.link/ze75H6AkPz

Meh, form is good enough imo. I just let the weight go on the way down. As long as nobody tell me nothing as far as sound goes, I'll continue. The 4th rep is my worst form wise. No back pain tho so will keep loading. Short term goal is 5x105, 5x110, 2x115.

Afternoon Workout Leg
Wednesday, 11 January 2017 at 14:06

Squat
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 5
Set 6: 50 kg × 5
Set 7: 50 kg × 5
Set 8: 55 kg × 4

Pull Up
Set 1: 5 reps
Set 2: 5 reps

Leg Press
Set 1: 135 kg × 10
Set 2: 145 kg × 10
Set 3: 155 kg × 10

Lunge (Barbell)
Set 1: 20 kg × 8

https://strong.app.link/aOjV5fOOQz

I went high bar again. My back still cave in on the way up but it's a lot less noticable than with low bar. At least it's easier for me to go down slower hence I stay tighter throughout the lift. 4x55 was surprisingly easy, I really need to focus on the chest up cue.

One question: what do I do with my hands? Can I set them in some way to make things easier? Right now I feel my hands push the bar against my back which doesn't help with the back caving.

Next time I self record my squat, I really need to take off the safety pins. We can't see **** with this angle.

I pulled something in my quads during lunges. Probably nothing but it shows how stiff my lower body is.

Wrt hands, try to have your elbows directly under the bar, and feel like you pull the bar apart and down into your traps at the same time, almost like a lat pulldown. This will engage lats and help with tightness.

On another note; is the only exercise you're doing for your hamstrings the DL? If so you may want to throw in something more, like a leg curl and maybe another hip hinge to avoid imbalances in quads vs hams.

DL and lunges. I used to do curls on a machine but I find lunges far superior (quads + hamstring + glutes + core + balance in general). You find that too light?

Lunges are good but I always thought of them as more quad dominant, and I always felt them much more in the quads whenever I did them. Ymmv I guess they do work the hams the same way squats do but that may or may not be enough.

It seems to me like the hamstrings are rarely the limiting factor for novice squats/deads, so isolating them is usually unnecessary except for aesthetic reasons.

Weight this morning is a great 81.7kg.

I've lost 4kg in a month. It's not creatine either since I've reloaded on it for 2 weeks now. Oh well, I'll take it. I don't remember ever weighting this low btw. It probably was like 12 years ago when I was still growing.

Confidence is at an all time high, been dating a chick, I've got other dates lined up. Life is good these days.

I thought he had aesthetic goals as well?

Also I may definitely be wrong but I feel like really developing your quads while your hamstrings stay behind may cause some issues long term. I'd at least throw something in there that really overloads the posterior chain like goodmornings, RDL's or back raises.

Nice progress tho Babar

Afternoon Workout Push
Thursday, 12 January 2017 at 17:01

Bench Press
Set 1: 20 kg × 20
Set 2: 30 kg × 15
Set 3: 40 kg × 10
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Set 6: 65 kg × 4
Set 7: 65 kg × 4
Set 8: 65 kg × 4
Set 9: 70 kg × 2 (rep PR)
Set 10: 72,5 kg × 1 (PR)

Pull Up
Set 1: 5 reps

Shoulder Press (Dumbbell)
Set 1: 10 kg × 10

Shoulder Press
Set 1: 25 kg × 8
Set 2: 30 kg × 5
Set 3: 30 kg × 5

Tricep Extension (Dumbbell)
Set 1: 20 kg × 15
Set 2: 22 kg × 14
Set 3: 22 kg × 11

Notes: Had to get help lol on the 15th rep of second set. It was awkward.

https://strong.app.link/NXdETILGSz

BP went awesome. I reached the goal I had set for myself and some more. No shoulder pain whatsoever on the BP. I need to be careful on the shoulder press.

Only thing is that the BP + warmup took me around 1 hour. I need to set a timer for resting and go quicker on the warmup sets. On monday goal is 3x5 at 65. 1x3 at 70, 1x2 72.5 and give 75 a try.

Nice. Moar pullups tho.

Re: your bench warmup and ramp-up. If you're becoming more comfortable with your form, I'd cut down on those sets as they're using a lot of energy that will take away from your top sets' performance. In particular, the 60x5 and 50x5 could just have been replaced with a single 55x3 or something, and the 20/30/40 sets could have been trimmed down and replaced with resistance band pull-aparts or some short static pec/delt stretches to get ready to bench.

Pullups:

Yup. It's weird how much I've lost regarding pullups in just 3 weeks without lifting. I could do 5x5 easily. Practice makes everything I guess. I'm thinking of making it my main lift for the pull session of today and skip DL entirely.

Warmup:

Usually my main lift takes about 45 minutes which is fine. Yeah, if there is one thing I can cut down it's the 50 and 60 sets. I'd rather keep the 20 30 40. I feel they do a lot to warmup the shoulder.

I do static stretches, rotator cuff exercises and shoulder dislocations as well in between every warmup sets.

Afternoon Workout Pulleg
Friday, 13 January 2017 at 16:03

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 6 reps
Set 5: 5 reps

Squat
Set 1: 20 kg × 4
Set 2: 30 kg × 4
Set 3: 40 kg × 4
Set 4: 52,5 kg × 2
Set 5: 60 kg × 3 (PR)

Lat Pulldown
Set 1: 50 kg × 10 (wide)
Set 2: 52,5 kg × 10
Set 3: 52,5 kg × 8
Set 4: 60 kg × 8 (narrow)
Set 5: 60 kg × 9
Set 6: 60 kg × 10

Shrug
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 50 kg × 12

some curling

https://strong.app.link/XBt6OGTfUz

I was not feeling DL today coz it always knocks me out for a day or two. I did squat instead. Maybe I'll keep doing that because let's face it, PPLPPL has turned into PPLPP more often than not.

I failed the second 60kg set, not enough rest. I REALLY need to time instead of eyeballing how rested I think I am.

I did shrugs in the smith machine. That's one good use for it besides putting my workout towel on.

See you guys on monday. That was a great lifting week.

Diet this week:



Friday was disastrous. Drank 1 pint, 2 cubas libres (diet coke) and 2 very sweet cocktails. Logged them as 1.1k calories but no idea how accurate this is.

Morning Workout Push
Sunday, 15 January 2017 at 10:20

Bench Press
Set 1: 20 kg × 20
Set 2: 30 kg × 15
Set 3: 40 kg × 10
Set 4: 55 kg × 3
Set 5: 65 kg × 5 (Rep PR)
Set 6: 65 kg × 5
Set 7: 65 kg × 5
Set 8: 70 kg × 2 (failed third rep)
Set 9: 70 kg × 1 (failed second rep)
Set 10: 75 kg × 1 (failed)

Pull Up
Set 1: 5 reps

https://strong.app.link/YKY747gcXz

So, failed both the rep PR at 70 and the weight PR at 75. I timed my rest at 6 minutes which I think is plenty. Most likely reason I failed was because of the alcohol on friday night. No biggy, I'll get it sometimes this week. Failing sucks but the way to think about it and that Renton basically told me here, is that every PR you don't try is a PR you fail.

I felt very dizzy and had to lay down (lie down?) on the floor after I shoulder pressed a 10kg DB. I called it a session after that.

I'm not sure I see the value of maxing out on bench every day at your level of training advancement. Your 1rm is going to be going up so fast on a week-to-week basis just from doing your fives.

Evening Workout Push
Tuesday, 17 January 2017 at 18:39

Pull Up
Set 1: 6 reps
Set 2: 6 reps

Bench Press
Set 1: 20 kg × 20
Set 2: 30 kg × 15
Set 3: 40 kg × 10
Set 4: 55 kg × 3
Set 5: 70 kg × 3 PR
Set 6: 70 kg × 2
Set 7: 65 kg × 3

Shoulder Press
Set 1: 30 kg × 5
Set 2: 32,5 kg × 5 (PR)
Set 3: 32,5 kg × 5
Set 4: 32,5 kg × 5

Lateral Raise
Set 1: 4 kg × 15
Set 2: 4 kg × 15
Set 3: 4 kg × 15

A bunch of triceps crap
https://strong.app.link/7nClVMB50z

I couldn't make it to the gym yesterday. New PR at 70x3 but the lack of sleep and tiredness in general made it that I gave everything I had on the first set. I couldn't even make 4x65 on the third set. I'm going to stop trying to max it every set and just do one max set every session, in reps or weight à la Renton.

Shoulder press went well. I can finally do some weight without the pain bothering me. I'll try posting a video of it cause it may be more technical than it first looks.

What food should I eat for maximizing my workouts? I try to eat complex carbs 1 to 2 hours before going there. Sometimes I eat a banana in the locker just before starting and I usually pop a caffein pill as well.

What time during the day do you workout? I do IF, and workout fasted before lunch, which may not be optimal for you if you're training in the evening.

Usually early afternoon. 3 or 4pm so I still have lunch in my stomach.

I have a granola bar an hour or so beforehand and a caffeine pill. If they weren't >$1 a scoop in Cambodia then I'd just get a preworkout. Lot of broscience around whether you should have bcaa or whatever while training but if its cheap you might as well, and a lot of preworkouts have a lot of that broscientific **** in one package. BCAA, beta alanine, citrulline malate, etc.

I'm not super into PWO stuff, but I know guys that are and it probably doesn't hurt (I suspect the component that's most important is the caffeine, though, which you're already taking). Having a small meal an hour or two beforehand with a bit of protein, fat, and complex-ish carbs doesn't really seem like it can be bad if you feel like you need to eat, which is obviously pretty individually dependent.

Weight this morning is an ok 82.5kg.

I gained a little back since last week. Most likely variance, I didn't log as accurately as usually but no way that I actually gained weight this week.

I skipped the gym yesterday, I just been way too busy with school to even have time for working out. It will slow down starting today. I'll go to the gym later to do pull.

Evening Workout Pull
Thursday, 19 January 2017 at 18:44

Deadlift
Set 1: 60 kg × 7
Set 2: 80 kg × 3
Set 3: 110 kg × 5
Set 4: 115 kg × 2 PR
Set 5: 100 kg × 7 Rep PR

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 4 reps

T Bar Row
Set 1: 65 kg × 10 PR
Set 2: 65 kg × 10
Set 3: 65 kg × 10

Shrug
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12

https://strong.app.link/tBNZVnur4z

I only managed 2 reps on my deadlift. After the first rep I felt very dizzy once again and I had to sit down. I tried another one and same thing plus the shakes.

Just like that, here is how my day went down. Woke up at 8.30am, 1 banana, 1 coffee. Lunch at 1.30pm, 220 grams of lean meat, 80g of pasta (540 cals). I took a 45 minutes nap, went to the doctor, ate 1 banana and 2 caffein pills (200mg each) 1 hour before working out.

I managed the 7x100kg reps just fine after a 2 minutes rest so I dunno. I was legit scared when going up to the bar for 115 so maybe I'm just a pussy.

Evening Workout Legs
Friday, 20 January 2017 at 18:25

Squat
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 3
Set 5: 60 kg × 5 Rep PR
Set 6: 60 kg × 4
Set 7: 50 kg × 7 Rep PR

Lunge (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

https://strong.app.link/IWhPyFb45z

I was teaching a friend a few BB moves (big 4 mainly) so the workout took around 2 hours. That and also the leg press was broken so I had a fairly light session.

Finally managed to squat 5x60. Form was very iffy on the last 2 reps. I'll go tomorrow for push and maybe add in some pull to compensate for the light week.

I'm starting to look ok naked too.

Link to pic broken