Quote:
Originally Posted by xukxuk
Feel like writing up a bit of a recap of the last stint of working out etc. to keep myself accountable / motivated.
Today marks exactly 4 months of my latest effort at logging.
35 visits to the gym
Sumo deadlift 90kg*5*1 (not a max effort) -> 135kg*5*1
Front squat 50kg*5*3 (not a max effort) -> 77.5kg*3*3
Incline BP 35kg*5/5/12 -> 57.5kg*3*5 + 52.5kg*7*1
Flat BP 40kg*8/8/10 -> 57kg*8/8/6
Pull ups 0kg*2*3 -> 0kg*6/6/4
Body weight: 82 -> 77 -> 80
Happy with deadlifts, front squats fine as well (but should put in some more volume at lower % I think).
Bench press sucks as always. Stuck at 57.5kg on incline for a month, but have steadily increased the volume. I don't really know what I should change to improve this, any input would be appreciated. I suppose my flat bench press is going alright, but only marginally better than before.
Pull ups is really big progress, especially considering the fact that previously (e.g. about a year ago) I couldn't do more than one full rep!
OHP, although I am treating it purely as an accessory, is also actually also not that bad compared to previous runs. Biggest numbers in this log are 42,5kg 5/5/9, but I think I improved on this a little bit but didn't log. Currently I am doing 35kg 8/8/8 as accessory. Might consider treating it as one of my main lifts, move incline to the accessory spot and focus on flat bench more... hmmm, will think about this more.
Something I really have to get into my routine again is some regular core exercises. Gonna do some plank rolls, curl ups and ab wheels right now as a matter of fact.
September recap:
12 visits to the gym (including August 31) - fine, a little more would be better but don't think I will manage in October. Also rode my bike once. Again, don't think I will improve on that in October, mainly due to the weather turning ****ty. Might go running once or twice.
Core stuff and frog stretches at home: about 5 or 6 times I think.
Sumo Deadlift
135kg*5 ->135kg*5 + 110*12
Front Squat
77.5kg*3/3/3 ->80kg*3/3/3/3
Incline BP
57.5kg*3*5 + 52.5kg*7 -> 60kg*4/3/3 + 52.5kg*6/6/6
Flat BP
57.5kg*8/8/6 -> 62.5kg*2/3/5 + 52.5kg*8/8/8
Pull ups
0kg*6/6/4 -> 5kg*5/4/4
Body weight
80kg -> 81kg - still a little bit conservative on the calories I suppose