Leg day

Today was supposed to be an offday but tomorrow going to visit the gf's parents in the countryside so no gym for 2 days. Didn't feel like not going for 3 days.
Visiting the in laws is always interesting. No running water or cell coverage, etc. Nice people though.

Lbbs: 20x bar, 10x40, 8x70, 5x90, 5x110
Skipped RDL, chalk didn't come in yet
Split squat: 8x95lbs x 3
Leg curl: 111x10x3
Leg press: 190x12x3
Calf raise: 217,5x14x3
Cable crunch: 150lbs x 15x1, x14x2



Recorded last squat workset. Not too happy with it as I have some goodmorning action going on. Happy with depth though.
Sadly this smith machine like thing is the best i can do in my gym. It's not ideal. At least it moves back and forth which is better than a traditional smith machine I guess.

Nice work so far.


Wow I hate that you are squatting in that. Bad idea imo. I don't know that you are GMing because of you, I think that the slide is forcing you to stay in a straight line that pulls you forward.

Why don't you just slide that thing all the way back out of your way and then load a bar on the rack and squat in the middle?

Cheers.

Yea it sucks. I tried that but for some ******ed reason they made this thing wider than standard so a normal bar won't fit on the pegs

Oh man... that really sucks.

I would be super careful using that machine. I know we all advocate a straight line during lift, but you do need some front to back movement to accommodate your specific body type.

It does move front to back though. The bar is attached to that slidy thing but it can still move during a squat. It just takes sideways and tilting movement out of the equation.
If you look closely you can see it moving a tiny bit during the set.

There are surely multiple gyms in bangkok that have a power/squat rack. That thing is horrifying.

How freely does it move front-to-back? Surely there's some amount of resistance.

I'm 6' with long legs..36" pants usa fwiw. I think that I would bend the sliding thing into an S shape on my top work sets.

It is good to know it moves though.

Probably. The Thais do like their Smith machines though. But yea I should probably go on the lookout for a new place.

It moves pretty smoothly. But always more resistance than air I guess.



I'd pay to see that

http://www.kettlebellsthailand.com/c...ing-aids.html#

Also bought liquid chalk on monte's advice, it's awesome.

Great work rAv!

Thanks I found that one as well, but if I want to checkout some notice appears that they can't receive money at the moment or something. Not sure they are still in business.


Thanks!

Try cleaning a BB to do frontsquats instead of that Smith-machine stuff. They also allow you to stay more upright, work the quads harder, and have many other benefits compared to backsquats.

That's also a good idea. Never done cleans in my life though so that will take some getting used to.

I wouldn't say front squats "allow you to stay more upright" - they force you to otherwise you're gonna drop the bar

Back to civilization, and back to crushin' them weights.

Push day

BP felt very heavy for some reason. Still at 72.5 for 5 reps and my PB is 80 for 5 reps so should be a couple of weeks before I really start struggling, hopefully.

BP: warmups, 5x72.5x4
OHP: 4x45x4
Incline BP: 7x55x3
Incline flye: 12x100, 11x100, 10x100
Lateral raise; 11x30x3
Tricep extension; 12x35x2, 10x35
Overhead extension; 12x40, 11x40x2

Bro, you're committing a serious bro pas with those log entries.

There are two and only two options...

set x reps x weight (this is what non ******s use)

weight x sets x reps (acceptable but ******ed)

Lol I was wondering if someone was gonna call me out on that.

Duly broted

braux pas imo

I'll allow it.

Pull day

I'v been watching a couple of youtube video's on proper core bracing and breathing during lifting. I've definitely not payed as much attention to that as I probably should have. Anyway I tried incorporating some of that into my lifts today and its obvious I need more practice in that regard. It's not as easy as it sounds/looks. I found it especially hard to keep breathing while braced and almost popped a couple of veins, lol. I do think it helped a bit with tightness already though.

DL; warmups, 4x5x117,5
Pull up; 4x5xBW
Pendlay; 3x7x65
Seated; 3x8x195lbs
Rear delt flye; 2x11x20, 1x10x20
Curlzzz

Bodyweight; 86.7kg
-1 week; 86.1kg
-1 month; 85kg
-3 months; 82,8kg

Pendlays and DL's on video

Legs

I think squats look better, less goodmorning. But, now they are high. One step forward one step back I guess. Going to lower weight a tad and nail down form.



RDL's felt not great. Suspect a bit of form breakdown, will video next time.

Skwat: warmups, 4x5x110
RDL: 3x8x132,5
Split squat: 3x7x100lbs
Leg curl: 3x10x111
Leg press: 3x12x192,5
Calf raise: 3x15x217,5

Had to suit up yesterday and noticed my pants were uncomfortably tight around the thighs where previously they fitted fine, good sign I guess.

Push

BP: warmups, 4x5x75
Press: 4x5x45
Incline: 3x8x55
Fly: 2x12x100, 10x100
Lateral raise: 3x12x30
Lying tricep: 2x12x35, 10x35
Overhead tricep: 3x12x40

Pull

DL; warmups, 1x5x117,5
Pullup; 2x6, 2x5
Pendlay: 3x8x65
Seated: 3x7x200lbs
Rear delt flye; 3x12x20
Facepull; 3x12x70
Drag curl; 13x25, 2x10x30
Hammer curl; 2x40x12 + 2 dropsets

Decided to drop the volume on DL. Going heavy for 4 sets twice a week probably isn't sustainable so I guess Renton was on to something
As a result the workset felt very easy and the rest of the workout produced better quality as well due to less fatigue. Should be able to progress very nicely for the next months hopefully.

Also worked on activating my lats a bit better and staying tighter through the lift. Comments on form welcome.

Legs

Pretty stoked I found a way to make a barbell fit in that bull**** smith machine. See foto. Happy to be able to do some real squats. Dropped weight a bit to make sure my form was ok. It's not perfect but getting better imo. See vid.



Squat: warmups: 1x5x100, 3x5x105
RDL: 3x8x120
Split squat: 3x8x100lbs
Leg curl; 2x10x111, 1x11x111
Leg press; 3x12x195
Calf raise: 3x14x220

A+ MacGuyvering