Your program looks solid. I want to see how your "supplements" help 
Good luck.
Good luck.
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- Thread starter roastchicken
- Start date
FRIDAY 23RD OCTOBER
LOWER
Squats 6x3 92.5kg
RDL 3x8 60kg
Leg Press 3x8 265kg
Leg Curl 3x8 51kg
Leg Extension 3x10 100kg
NOTES
Squats rocked today ,i was going to to 95kg for my working sets but wimped out a little and did 92.5kg instead. i wish gone heavier cause i felt solid!
but baby steps for now + this was still kind of a record for me, its not the heaviest i've squatted but its definetly the most sets i've completed with a given weight.
RDL'S were good really feeling the stretch in my hams and my glutes aren't taking over, i will increase the weight on these after i deload
Leg presses were flying up,legs felt like pistons today,this surprised me considering i put so much energy into squatting, completed 3 sets of 10 again so after i deload its up to 5 plates each side definitely!
Leg curls felt nice 2 sets of 8 and i failed on my 8th rep of the 3rd set
Leg extensions pumping my quads ,completed my 3 sets and i did 12 reps first set. includd some long negatives on last set to really saturate my quads with blood.
As far as my "supps" go i'm only 5 days in but i'm definitely getting the old placebo effect in the gym and the kitchen. It is possible i am feeling the prop already. My appettite is insatiable so perhaps the EQ is at work already, altho as i said before PLACEBO.
btw I am also using
creapure creatine mono 10g/day
glutamine 15g/day
BCAA Powder 20g/workout day(during training)
B6 tablets 1000mg/day
Ultra fine scottish oats
Impact whey protein
maltodextrin post workout
instantized milk protein (casein)
As of this moment i weigh 226 lbs at 14 % bf , it is early evening and i ate awhile ago so next time i post i will do a more honest morning weigh in.
RC
LOWER
Squats 6x3 92.5kg
RDL 3x8 60kg
Leg Press 3x8 265kg
Leg Curl 3x8 51kg
Leg Extension 3x10 100kg
NOTES
Squats rocked today ,i was going to to 95kg for my working sets but wimped out a little and did 92.5kg instead. i wish gone heavier cause i felt solid!
but baby steps for now + this was still kind of a record for me, its not the heaviest i've squatted but its definetly the most sets i've completed with a given weight.
RDL'S were good really feeling the stretch in my hams and my glutes aren't taking over, i will increase the weight on these after i deload
Leg presses were flying up,legs felt like pistons today,this surprised me considering i put so much energy into squatting, completed 3 sets of 10 again so after i deload its up to 5 plates each side definitely!
Leg curls felt nice 2 sets of 8 and i failed on my 8th rep of the 3rd set
Leg extensions pumping my quads ,completed my 3 sets and i did 12 reps first set. includd some long negatives on last set to really saturate my quads with blood.
As far as my "supps" go i'm only 5 days in but i'm definitely getting the old placebo effect in the gym and the kitchen. It is possible i am feeling the prop already. My appettite is insatiable so perhaps the EQ is at work already, altho as i said before PLACEBO.
btw I am also using
creapure creatine mono 10g/day
glutamine 15g/day
BCAA Powder 20g/workout day(during training)
B6 tablets 1000mg/day
Ultra fine scottish oats
Impact whey protein
maltodextrin post workout
instantized milk protein (casein)
As of this moment i weigh 226 lbs at 14 % bf , it is early evening and i ate awhile ago so next time i post i will do a more honest morning weigh in.
RC
SATURDAY 24TH OCTOBER
UPPER
Weighted chins 6x3 15kg added
Dips 3x8 30kg added
Machine rows 3x8
machinn press 3x8
Tricep pushdowns 2x20
NOTES
First 2 exercises fucked me up and for some reason i just completely wussed out on my rowing and benching,opting for the no hassle machine options, i believe this is my body probably telling me a deload would be welcome!
next week going to do some lighter stuff then jump back on the wagon for week 5 baby!
on a side note i am really starting to prefer my lower body workouts. masochist?
RC
UPPER
Weighted chins 6x3 15kg added
Dips 3x8 30kg added
Machine rows 3x8
machinn press 3x8
Tricep pushdowns 2x20
NOTES
First 2 exercises fucked me up and for some reason i just completely wussed out on my rowing and benching,opting for the no hassle machine options, i believe this is my body probably telling me a deload would be welcome!
next week going to do some lighter stuff then jump back on the wagon for week 5 baby!
on a side note i am really starting to prefer my lower body workouts. masochist?
RC
MONDAY 26TH OCTOBER
LOWER DELOAD WEEK
Squat 2x5 90kg - 1x3 95kg
2 x DB Squat 25 reps 10kg db's superset Walking lunges bodyweight 12 rep per side
Lying leg curls 2x8 reps 46kg pin
Leg extension 2x10 100kg pin
NOTES
Squats were good atg clean slow reps .I did my two sets and felt so good i couldn't resist testing out 95kg got 3 strong reps and racked it ,could of prob done more 100kg startin to look real close now .can't wait to get back to this next week, heavy doubles comin soon.
Left out RDL'S and Leg press and went with some db squats and lunges superset, this is an old favourite of mine and i only did this today to minimise strain really i wanna make sure i'm supper fresh for next monday.
Leg curls and extensions were standard
I'm thinking about not doing any training on friday and saturday and having a complete rest, if any one sees this,What do you reckon?
proper deload?
RC
LOWER DELOAD WEEK
Squat 2x5 90kg - 1x3 95kg
2 x DB Squat 25 reps 10kg db's superset Walking lunges bodyweight 12 rep per side
Lying leg curls 2x8 reps 46kg pin
Leg extension 2x10 100kg pin
NOTES
Squats were good atg clean slow reps .I did my two sets and felt so good i couldn't resist testing out 95kg got 3 strong reps and racked it ,could of prob done more 100kg startin to look real close now .can't wait to get back to this next week, heavy doubles comin soon.
Left out RDL'S and Leg press and went with some db squats and lunges superset, this is an old favourite of mine and i only did this today to minimise strain really i wanna make sure i'm supper fresh for next monday.
Leg curls and extensions were standard
I'm thinking about not doing any training on friday and saturday and having a complete rest, if any one sees this,What do you reckon?
proper deload?
RC
Deload for me is limited weights....maybe one fullbody workout for the week with one set for each body part (not to failure).
I'd rest on Friday and Saturday
I'd rest on Friday and Saturday
roastchicken, I just now checked out your journal. I am so glad to see others trying PFunk's program, because it is well thought out.
I tried it and got some of the best 'unassisted' gains I have had in years. I am almost 54 so gains come lightly, if at all. My only problem is the volume was a bit much, even the low volume weeks.
I attribute that to my age, and my exercise selection. But one thing is for sure, I will be cycling Patrick's program in an out (but with tweaking) for variety.
I tried it and got some of the best 'unassisted' gains I have had in years. I am almost 54 so gains come lightly, if at all. My only problem is the volume was a bit much, even the low volume weeks.
I attribute that to my age, and my exercise selection. But one thing is for sure, I will be cycling Patrick's program in an out (but with tweaking) for variety.
TUESDAY 27TH OCTOBER
UPPER DELOAD
Incline bench 95kgx5reps 100kgx5reps
Chins 2x8 Bodyweight
Db presses 2x8 44kg db
Cab row 2x8 82kg pin
NOTES
Felt so strong did pb on incline bench 100kg for 5 reps!
chins were nothin special
db presses were easy so next block gonna be going heavier probably gonna work back up to the 50kg db's for reps which are the heaviest we have in our gym unfortunately.
rows were solid ,mid back feeling strong.
weighed in a moment ago and i'm 230lbs or 16 stone 7lbs got a picture from day 1 and another from yesterday so i'll probably post them up tonite and then do it weekly. ok!
got a bit of a bug right now and i'm praying it doesn't develop into anything. gonna spend the next 6 days going to bed really early and eating shit loads of food.
gonna have friday and sat off, thanks for the responses and input keep track, watch this space!
RC
UPPER DELOAD
Incline bench 95kgx5reps 100kgx5reps
Chins 2x8 Bodyweight
Db presses 2x8 44kg db
Cab row 2x8 82kg pin
NOTES
Felt so strong did pb on incline bench 100kg for 5 reps!
chins were nothin special
db presses were easy so next block gonna be going heavier probably gonna work back up to the 50kg db's for reps which are the heaviest we have in our gym unfortunately.
rows were solid ,mid back feeling strong.
weighed in a moment ago and i'm 230lbs or 16 stone 7lbs got a picture from day 1 and another from yesterday so i'll probably post them up tonite and then do it weekly. ok!
got a bit of a bug right now and i'm praying it doesn't develop into anything. gonna spend the next 6 days going to bed really early and eating shit loads of food.
gonna have friday and sat off, thanks for the responses and input keep track, watch this space!
RC
As promised here are my first pics.
The first is me natural on day 1 and the second is taken 7 days later one week into my cycle.
RC
The first is me natural on day 1 and the second is taken 7 days later one week into my cycle.
RC
week 5
WEEK 5
MONDAY NOVEMBER 2ND
LOWER
Squat 5x2 95kg 1x8 70kg
RDL 3x5 70kg
Leg Press 3x8 5 plates a side PB
Leg curl 3x8 51kg pin
Leg extension 3x12 95kg pin
NOTES
Good to be back in the gym after 6/7 days off .
Really happy with my squats ,friday i will go for 3x2 of 100kg which is a bit of a landmark for me.The last set of 8 felt so light i think i probably should have gone 10kg heavier or maybe more.
Other lifts getting better are my hamstring exercises, working on my weight for RDL's and leg curls i'm feeling a lot more.
Stoked that i did 3x8 with 5 plates, another mini-goal complete
In week 3 of my cycle and having some super sweaty nights! got to love sides!
will stick up progress photo at the beginning of next week
RC
WEEK 5
MONDAY NOVEMBER 2ND
LOWER
Squat 5x2 95kg 1x8 70kg
RDL 3x5 70kg
Leg Press 3x8 5 plates a side PB
Leg curl 3x8 51kg pin
Leg extension 3x12 95kg pin
NOTES
Good to be back in the gym after 6/7 days off .
Really happy with my squats ,friday i will go for 3x2 of 100kg which is a bit of a landmark for me.The last set of 8 felt so light i think i probably should have gone 10kg heavier or maybe more.
Other lifts getting better are my hamstring exercises, working on my weight for RDL's and leg curls i'm feeling a lot more.
Stoked that i did 3x8 with 5 plates, another mini-goal complete
In week 3 of my cycle and having some super sweaty nights! got to love sides!
will stick up progress photo at the beginning of next week
RC
TUESDAY NOVEMBER 3RD
UPPER
Inc bench press 5x2 100kg 1x8 80kg
Weighted chins 3x5 15kg + bodyweight
Db press 3x8 46kg db's
bent over 1arm db rows 3x8 34kg db's
preacher curls s/s db lying tricep extensions 3x12
NOTES
Really happy with incline bench 100kg feeling light will bump up next week, chins were quite tough and really tried for the last rep.
Db presses were challenging too today i was failing on the last rep of each set but i'm happy with the weight considering i had already completed sets of incline bench.
Rows felt awesome, really feeling the squeeze. i reckon the weight should go up quite quick over the next few weeks as this is a movement i haven't done in awhile. need to bring these up to around 40kg with good form.
really enjoyed the tweaks to the program as while as taking a week off, i recommend it
RC
UPPER
Inc bench press 5x2 100kg 1x8 80kg
Weighted chins 3x5 15kg + bodyweight
Db press 3x8 46kg db's
bent over 1arm db rows 3x8 34kg db's
preacher curls s/s db lying tricep extensions 3x12
NOTES
Really happy with incline bench 100kg feeling light will bump up next week, chins were quite tough and really tried for the last rep.
Db presses were challenging too today i was failing on the last rep of each set but i'm happy with the weight considering i had already completed sets of incline bench.
Rows felt awesome, really feeling the squeeze. i reckon the weight should go up quite quick over the next few weeks as this is a movement i haven't done in awhile. need to bring these up to around 40kg with good form.
really enjoyed the tweaks to the program as while as taking a week off, i recommend it
RC
FRIDAY 6TH NOVEMBER
LOWER
Squat 5x2 100kg/225lbs 1x8 80kg/175lbs
RDL 3x5 80kg/175lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Lying leg curl 3x8 51kg pin/112lbs
leg extension 3x12 100kg pin/220lbs
NOTES
Great workout , pb squat!! 100kg is goal for me squatting ATG , feel like i could do more even, def could have done more reps initially.
RDL's were good slowly inching back up the weight on these but i'm being cautious, trying to really keep the stress on the hams.
All other lifts were standard ,hitting the rep ranges, numbers creeping up so i'm happy.
Weighed in 16 stone 9lbs (233lbs/105kg)
RC
LOWER
Squat 5x2 100kg/225lbs 1x8 80kg/175lbs
RDL 3x5 80kg/175lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Lying leg curl 3x8 51kg pin/112lbs
leg extension 3x12 100kg pin/220lbs
NOTES
Great workout , pb squat!! 100kg is goal for me squatting ATG , feel like i could do more even, def could have done more reps initially.
RDL's were good slowly inching back up the weight on these but i'm being cautious, trying to really keep the stress on the hams.
All other lifts were standard ,hitting the rep ranges, numbers creeping up so i'm happy.
Weighed in 16 stone 9lbs (233lbs/105kg)
RC
SATURDAY 7TH NOVEMBER
UPPER
Weighted chins 5x2 20kg 1x8 BW
Weighted Dips 3x5 35kg
TBar rows 3x8 60kg+ (4x15kg plates+bar)
Close grip bench 3x8 85kg
curls/pushdown superset 3x12
NOTES
Not feeling the chins, for the second week now they seem to hurt behind my elbow at the bottom of tricep.going to scrap these as they are affecting the rest of my workout.
PB for dips working towards 2 20kg plates for reps
Tbars were good i like this movement ,hard to know how much your lifting compared with bent row.
close grips were strong this was possibly a pb but i haven't done the movement in so long.
RC
UPPER
Weighted chins 5x2 20kg 1x8 BW
Weighted Dips 3x5 35kg
TBar rows 3x8 60kg+ (4x15kg plates+bar)
Close grip bench 3x8 85kg
curls/pushdown superset 3x12
NOTES
Not feeling the chins, for the second week now they seem to hurt behind my elbow at the bottom of tricep.going to scrap these as they are affecting the rest of my workout.
PB for dips working towards 2 20kg plates for reps
Tbars were good i like this movement ,hard to know how much your lifting compared with bent row.
close grips were strong this was possibly a pb but i haven't done the movement in so long.
RC
Last edited:
Updating my workouts -
Everything will be the same except for UPPER 2 which is not working out for me and feels like an unproductive session. the low rep chins are killing my tendons and affecting my WO.
For the record though. block 2 consists of these WO's
LOWER/MON - UPPER 1/TUES - LOWER/FRI - UPPER 2/SAT
UPPER 1
Incline bench
Weighted chins
Db Press
Db row
Preacher curl/Tricep extension superset
LOWER
Squats
RDL
Leg press
Leg curl
Leg extension
UPPER 2
Bench Press
Wide grip pullups
Weighted dips
Seated cable rows
Tricep pushdown/Barbell curl superset
Anyone care to comment? its a bit of a tweak to the program but for the sake of avoiding injury.
RC
Everything will be the same except for UPPER 2 which is not working out for me and feels like an unproductive session. the low rep chins are killing my tendons and affecting my WO.
For the record though. block 2 consists of these WO's
LOWER/MON - UPPER 1/TUES - LOWER/FRI - UPPER 2/SAT
UPPER 1
Incline bench
Weighted chins
Db Press
Db row
Preacher curl/Tricep extension superset
LOWER
Squats
RDL
Leg press
Leg curl
Leg extension
UPPER 2
Bench Press
Wide grip pullups
Weighted dips
Seated cable rows
Tricep pushdown/Barbell curl superset
Anyone care to comment? its a bit of a tweak to the program but for the sake of avoiding injury.
RC
Updating Goals
gonna set some new goals for this block, here goes
LOWER
Squat 6x2(block2/week3) 105kg or 100kg x5reps
UPPER 1
Incline bench ^"^ 110kg
Db press 3x8 50kg db's
Db row 3x8 40kg db's
UPPER 2
Bench 6x2 120kg+
Wide grip pullup 3x5 10kg added
Dips 3x8 40kg added
That should do it! trying to be a little more ambitious and possibly my "supps" might give me a hand towards a few of these. Bring on the IRON
RC
gonna set some new goals for this block, here goes
LOWER
Squat 6x2(block2/week3) 105kg or 100kg x5reps
UPPER 1
Incline bench ^"^ 110kg
Db press 3x8 50kg db's
Db row 3x8 40kg db's
UPPER 2
Bench 6x2 120kg+
Wide grip pullup 3x5 10kg added
Dips 3x8 40kg added
That should do it! trying to be a little more ambitious and possibly my "supps" might give me a hand towards a few of these. Bring on the IRON
RC
Last edited:
MONDAY 9TH NOVEMBER
LOWER
Squats 3x2 105kg/230lbs
RDL 2x5 80kg/175lbs
Leg press 3x8 5 plates/side
Leg curl 3x8 51kg pin
Leg extension 2x12 100kg pin
NOTES
New PB for squats and i could have gone for more reps too, had a spotter today so that gave me a little bit more confidence however there is a lot to be said for the 'fight or flight' effect of squatting alone.
Gonna try and put some more pb's out tomoro for upper body.
Still weighing in around 233lbs give or take a few
RC
LOWER
Squats 3x2 105kg/230lbs
RDL 2x5 80kg/175lbs
Leg press 3x8 5 plates/side
Leg curl 3x8 51kg pin
Leg extension 2x12 100kg pin
NOTES
New PB for squats and i could have gone for more reps too, had a spotter today so that gave me a little bit more confidence however there is a lot to be said for the 'fight or flight' effect of squatting alone.
Gonna try and put some more pb's out tomoro for upper body.
Still weighing in around 233lbs give or take a few
RC
do you mean what is the conversion ,1 kilo is 2.2lbs, or do you mean why am i posting kilos and lbs. i guess for the benefit of those who don't use the metric system and are too lazy to bother to work it out!
Cheers for the post D , keep one eye over here!
RC
Cheers for the post D , keep one eye over here!
RC
TUESDAY 10TH NOVEMBER
UPPER
Incline Bench 3x2 120kg/265lbs 1x8 90kg/200lbs
Weighted chins 2x5 +15kg
Db press 3x6 48kg/105lb DBs
Db row 3x8 36kg/80lb DB
Preacher/tricep extension superset x3
NOTES
PB today ,absolutely smashed incline bench up.
Thinking of cutting out all vertical pulls for a while as even rep stuff on chins is killing my arms ,think maybe ligament trouble or a touch of tendonitis ,prob gonna post up a thread on the main boards bout it tonite.
Still got on the 48kg dbs as wel today ,if i was fresh i wud throw up the 50s no trouble.
RC
UPPER
Incline Bench 3x2 120kg/265lbs 1x8 90kg/200lbs
Weighted chins 2x5 +15kg
Db press 3x6 48kg/105lb DBs
Db row 3x8 36kg/80lb DB
Preacher/tricep extension superset x3
NOTES
PB today ,absolutely smashed incline bench up.
Thinking of cutting out all vertical pulls for a while as even rep stuff on chins is killing my arms ,think maybe ligament trouble or a touch of tendonitis ,prob gonna post up a thread on the main boards bout it tonite.
Still got on the 48kg dbs as wel today ,if i was fresh i wud throw up the 50s no trouble.
RC
cheers Gaz .My ego needs a bit of plumping up! i seem to suffer from a text book case of muscle dysmorphia, never seem to look any bigger in the mirror. ha probably look to often
RC
RC
It is what i would call 'Block Periodization' but it is of course all Patricks ideas really i just added my own tweaks, also i did take some inspiration from some of the stuff built has written as well as what has worked for me in the past
It is 3 blocks of 4 weeks and the volume is periodized (sets) ,in each block there is a different emphasis. For example block 1 is hypertrophy based (5rep+), where as block 2 is strength (2rep+) and block 3 is a hybrid (rest-pause sets)
There is some snips of the excel sheet i made of the program on the first page of this thread but i've made a few tweaks which i outlined a few posts above.
weighing 17 STONE 2LBS/240lbs as of today,putting on the mass, inevitably gaining a bit of fat as well but nothing i can't handle.
RC
It is 3 blocks of 4 weeks and the volume is periodized (sets) ,in each block there is a different emphasis. For example block 1 is hypertrophy based (5rep+), where as block 2 is strength (2rep+) and block 3 is a hybrid (rest-pause sets)
There is some snips of the excel sheet i made of the program on the first page of this thread but i've made a few tweaks which i outlined a few posts above.
weighing 17 STONE 2LBS/240lbs as of today,putting on the mass, inevitably gaining a bit of fat as well but nothing i can't handle.
RC
FRIDAY 13th NOVEMBER
LOWER
Squats 3x2 105kg/230lbs 1x8 85kg/188lbs
RDL 2x5 90kg/200lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Leg curl 3x8 53kg/115lbs pin
Leg extension 2x12 100kg/220lbs pin
NOTES
going to increase squats next ,going for another pb but at 6 sets of 2 reps so probably going for 107.25 or 110 going by how i feel.
my 1x8 squat has improved ,aiming for 90kg for next week.
RDL are good atm ,really working the hams whlst working back up to a respectable weight aiming for around 100kgs with good form.
Leg press was solid, leg curls also gone up a pin with perfect form. Gradually adding reps to my leg extensions ,nxt block i will be going for 15 rep sets with my original weight for sets of 10.
RC
LOWER
Squats 3x2 105kg/230lbs 1x8 85kg/188lbs
RDL 2x5 90kg/200lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Leg curl 3x8 53kg/115lbs pin
Leg extension 2x12 100kg/220lbs pin
NOTES
going to increase squats next ,going for another pb but at 6 sets of 2 reps so probably going for 107.25 or 110 going by how i feel.
my 1x8 squat has improved ,aiming for 90kg for next week.
RDL are good atm ,really working the hams whlst working back up to a respectable weight aiming for around 100kgs with good form.
Leg press was solid, leg curls also gone up a pin with perfect form. Gradually adding reps to my leg extensions ,nxt block i will be going for 15 rep sets with my original weight for sets of 10.
RC
SATURDAY 14TH NOVEMBER
UPPER
Bench press 3x2 130kg/285lbs 1x8 100kg/220lbs
Straight arm pulldown superset Lat pulldown 3x10 ???kg
Weighted Dips 3x5 35kg/77lbs
Handle bar cable rows 3x8 68kg/150lbs pin
Tricep pushdowns 20rep superset zottman curls 10rep x3
NOTES
Great workout for a number of reasons
1. good doubles on bench, striving for 140kg/315 bench real sooon.
2. pain free lat exercises, my elbow niggle did not make an appearence and on top of that got an immense lat pump.
HAPPY
RC
UPPER
Bench press 3x2 130kg/285lbs 1x8 100kg/220lbs
Straight arm pulldown superset Lat pulldown 3x10 ???kg
Weighted Dips 3x5 35kg/77lbs
Handle bar cable rows 3x8 68kg/150lbs pin
Tricep pushdowns 20rep superset zottman curls 10rep x3
NOTES
Great workout for a number of reasons
1. good doubles on bench, striving for 140kg/315 bench real sooon.
2. pain free lat exercises, my elbow niggle did not make an appearence and on top of that got an immense lat pump.
HAPPY
RC
MONDAY 16TH NOVEMBER
LOWER
Squats 6x2 110kg 2x8 90kg (2x6)
Leg curls 3x8 55.5kg pin
Leg extensions 3x12 100kg
NOTES
PB squats ??!!! 110kg milestone .whats next.
left out rdls and leg press as the squats to about 40 mins including loosening up and warming up sets. also i was pretty fucked TBH glutes and quads were pretty tired after and my back was on the edge of becoming uncomfortable.
still got to love the pb.
RC
LOWER
Squats 6x2 110kg 2x8 90kg (2x6)
Leg curls 3x8 55.5kg pin
Leg extensions 3x12 100kg
NOTES
PB squats ??!!! 110kg milestone .whats next.
left out rdls and leg press as the squats to about 40 mins including loosening up and warming up sets. also i was pretty fucked TBH glutes and quads were pretty tired after and my back was on the edge of becoming uncomfortable.
still got to love the pb.
RC
TUESDAY 17TH NOVEMBER
UPPER
Incline bench
4x2 120kg
2x2 115kg
1x6 100kg
1x6 90kg
Straight arm pulldown superset lat pulldown 3x10
Db press 3x8 48kg db's
Db row 36kg db's
Incline db curls superset lying Db tricep extension 3x12
NOTES
The volume on the incline pressing killed me today ,i got 3-4 sets ok with my target weight but i couldn't keep it going and dropped the intensity down a bit to finish off.
It all seemed rather heavy today, guess my nervous system took a bit of a bash with those squats yesterday.
lat superset rocks but get some weird looks with some liht weight used ha luv it
some idot all most killed me when i was repping out db presses ,knocked right into me going past mid press i was so mad but he was bigger !what can u do ...
RC
UPPER
Incline bench
4x2 120kg
2x2 115kg
1x6 100kg
1x6 90kg
Straight arm pulldown superset lat pulldown 3x10
Db press 3x8 48kg db's
Db row 36kg db's
Incline db curls superset lying Db tricep extension 3x12
NOTES
The volume on the incline pressing killed me today ,i got 3-4 sets ok with my target weight but i couldn't keep it going and dropped the intensity down a bit to finish off.
It all seemed rather heavy today, guess my nervous system took a bit of a bash with those squats yesterday.
lat superset rocks but get some weird looks with some liht weight used ha luv it
some idot all most killed me when i was repping out db presses ,knocked right into me going past mid press i was so mad but he was bigger !what can u do ...
RC
DangerousK
Registered
Strong inclines, man! Looking big, too! Keep up the great work!
20TH NOVEMBERLOWER
Had a fucking disasterous session today really fucking depressed me . warmed up with a few light squats ramping up to 100kg then went to do my first working set and just fucked the form up ,i didn't make the lift. emergency racked it and just lef it at that . i've aggravated an old lumbar injury and i'm so fucking annoyed at myself.
Deload week early today i guess should give me enough time to heal up given the circumstances. Got to be happy with performance up until now so i've always got that.
Tomoros upper will be my last big workout then i wll probably skip an entire week of training. i might get in the gym and keep my muscles working a wee bit prob just upper body stuff tho
RC
SATURDAY 21ST NOVEMBER
UPPER
Bench press
60kg x 10 rep
100kg x 2
120kg x 2
135kg x 1
140kg x 1
100kg x 11
100kg x 8
wide grip pullups BW x 6
straight arm lat pulldown superset lat pulldowns ???kg 3x10
Hammer strength dip machine 3x10 135kg
Close grip seated cable rows 3x10 75kg
Reverse cable curls superset tricep pushdowns ???kg 3x10
NOTES
First things first PB BENCH ! 140kg/310lbs max lift i'm pretty stoked and i think theres def room for improvement
Todays workout was somewhat haphazardI wanted to try pullups to check on how my arms felt .it was ok but switched after one set to my superset as hopefully after i deload i can turn to normal exercises for verticle pull.
Had to use the HS dip machine instead of weighted dips due to a combination of my belt breaking and some dickheads on MY dip machine! but still maxing out the stack so i'm happy. rows were good but my back feels a little stiff due to my squatting woes from yesterday so i took em easy.
RC
UPPER
Bench press
60kg x 10 rep
100kg x 2
120kg x 2
135kg x 1
140kg x 1
100kg x 11
100kg x 8
wide grip pullups BW x 6
straight arm lat pulldown superset lat pulldowns ???kg 3x10
Hammer strength dip machine 3x10 135kg
Close grip seated cable rows 3x10 75kg
Reverse cable curls superset tricep pushdowns ???kg 3x10
NOTES
First things first PB BENCH ! 140kg/310lbs max lift i'm pretty stoked and i think theres def room for improvement
Todays workout was somewhat haphazardI wanted to try pullups to check on how my arms felt .it was ok but switched after one set to my superset as hopefully after i deload i can turn to normal exercises for verticle pull.
Had to use the HS dip machine instead of weighted dips due to a combination of my belt breaking and some dickheads on MY dip machine! but still maxing out the stack so i'm happy. rows were good but my back feels a little stiff due to my squatting woes from yesterday so i took em easy.
RC
