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    #91
    Thursday, 06/05/21
    legs, back, deload week

    bulgarian squat
    4 x 25 each leg

    45 db shrug
    15kg, 5 x 20
    bb row supinated
    45kg, 5 x 15

    45 back extension
    50, body weight
    deloading this week so basicly active rest.

    still bulgarians are an awesome movement and still produce doms the next day even when just doing body weight.

    did the rows and shrugs as a super set which gave an excellent pump

    all round an excellent deload session.

    Comment


      #92
      Saturday, 08/05/21
      chest shoulders triceps, deload week

      flat db bench press mega set
      12.5kg, 50
      15kg, 40
      17.5kg, 30
      20kg, 20
      22.5kg, 10
      25kg, 5
      27.5kg, 4
      30kg, 3

      incline db bench press
      22.5kg, 2 x 8

      standing lateral raise with band
      2 x 40 each side

      tricep push down blue band
      3 x 25

      skullcrusher hammer bar
      20kg, 2 x 12

      good workout, deload week but still pretty intense.

      Comment


        #93
        Sunday 09/05/21
        legs, back

        bulgarian squat
        4 x 25, body weight

        bb shrug
        40kg, 5 x 20
        45 db shrug
        15kg, 5 x 20
        bb row supinated
        40kg, 5 x 20

        for a deload this was pretty intense, did the last 3 movements as a big super set x 5, man what a pump.

        Comment


          #94
          Tuesday, 11/05/21
          chest shoulders triceps

          db flat bench press
          30kg, 8, 7, 7

          db incline bench press
          25kg, 3 x 10

          standing lateral raise with band
          3 x 40 each side

          tricep push down blue band
          3 x 25

          skullcrusher hammer bar
          20kg, 2 x 15

          first workout back from deload and looking good.

          still cutting so did this workout while low on carbs, still felt strong as.

          Comment


            #95
            Keep killing it Freddy!

            Comment


              #96
              Thursday, 13/05/21
              legs lats

              raptor leg press
              260kg, 2 x 12
              220kg, 12
              180kg, 15
              140kg, 20
              100kg, 40

              raptor squat
              140kg, 3 x 10

              lying leg curl
              40kg, 2 x 14

              lat pull down uni lat machine
              55kg, 3 x 10
              50kg, 10, drop set
              45kg, 10, drop set
              40kg, 10, drop set
              35kg, 10, drop set

              pretty happy with how things are going coming back from deload, everything feels stronger.
              ready to go heavier on leg press next week.

              even though i didn't go heavier or get extra reps on pull downs the intensity was definitely increased, mind muscle connection was awesome and i held the contraction at the bottom and squeezed them lats hard.

              Comment


                #97
                Saturday, 15/05/21
                chest shoulders triceps

                db flat bench press
                27.5kg, 3 x 10
                25kg, 15

                db incline bench press
                22.5kg, 3 x 12

                standing lateral raise with band
                3 x 40 each side

                tricep push down blue band
                3 x 25

                tri kick back
                7.5kg, 2 x 15

                first volume session since deload, thought i might have gotten a few more than 10 at 27kg but all in all happy with how things felt.

                increase the weights on flat and incline so now just have to get those reps higher and the cycle repeats.

                Comment


                  #98
                  Tuesday 18/05/21
                  chest shoulders triceps

                  db flat bench press
                  30kg, 8, 8, 7

                  db incline bench press
                  25kg, 3 x 11

                  standing lateral raise with band
                  4 x 20 each side

                  tricep push down blue band
                  3 x 25

                  skullcrusher hammer bar
                  20kg, 2 x 15

                  been feeling like crap the last couple of days so didn't train on sunday.

                  pretty happy with this work out though, strength is definitely progressing, i've said it before slow progress is still progress

                  did the delt work a bit differently today, went for continuous tension and less reps, reckon i'll continue with this approach for a bit and see how it goes.

                  Comment


                    #99
                    Thursday, 20/05/21
                    legs, lats

                    raptor leg press
                    280kg, 3 x 6
                    220kg, 2 x 12
                    180kg, 20
                    140kg, 30

                    raptor squat
                    140kg, 3 x 14

                    lying leg curl
                    40kg, 2 x 15

                    lat pull down, uni lat machine
                    60kg, 2 x 10
                    50kg, 2 x 10
                    40kg, 15
                    30kg, 20

                    this workout is progressing really well, probably could be progressing even faster but, slow and steady i reckon.

                    changed the lat pull down up a bit, couple of heavier sets then lighter sets holding the contraction at the bottom.

                    Comment


                      22/05/21
                      chest shoulders triceps

                      db flat bench press
                      27.5kg, 3 x 11
                      25kg, 15

                      db incline bench press
                      22.5kg, 3 x 13

                      standing lateral raise with band
                      4 x 20 each side

                      tricep push down blue band
                      3 x 25

                      skullcrusher hammer bar
                      22.5kg, 2 x 10

                      good workout, progress continues, slowly.


                      Comment


                        Monday, 24/05/21
                        posterior chain

                        woke up on Sunday morning with a twinge in my neck, thought I must have slept funny on it or something.

                        Unfortunately this morning it was worse so I've bloody pulled something, fark!

                        so no deads or standard rows or shrugs, did a bunch of bulgarian squats so still got a good leg workout, also did some light 45 shrugs with db, some inverted rows just body weight and a bunch of 45 back extension.

                        not the workout I was hoping for that's for sure but at least I managed something, hopefully it will come good quickly.

                        Comment


                          Tuesday, 25/05/21
                          chest shoulders triceps

                          db flat bench press
                          12.5kg, 50
                          15kg, 40
                          17.5kg, 30
                          20kg, 20
                          22.5kg, 10
                          25kg, 7
                          27.5kg, 5
                          30kg, 3
                          30kg, 3
                          27.5kg, 5
                          25kg, 7
                          22.5kg, 10

                          standing lateral raise with band
                          4 x 20 each side

                          tricep push down blue band
                          3 x 25

                          skullcrusher hammer bar
                          22.5kg, 2 x 12

                          neck is still pretty sore so no incline bench press, didn't want to push things so just did my giant pyramid set.

                          the rest of this workout was pretty decent considering i wasn't going 100%

                          Comment


                            Originally posted by blindfreddy View Post
                            Tuesday, 25/05/21
                            chest shoulders triceps

                            db flat bench press
                            12.5kg, 50
                            15kg, 40
                            17.5kg, 30
                            20kg, 20
                            22.5kg, 10
                            25kg, 7
                            27.5kg, 5
                            30kg, 3
                            30kg, 3
                            27.5kg, 5
                            25kg, 7
                            22.5kg, 10

                            standing lateral raise with band
                            4 x 20 each side

                            tricep push down blue band
                            3 x 25

                            skullcrusher hammer bar
                            22.5kg, 2 x 12

                            neck is still pretty sore so no incline bench press, didn't want to push things so just did my giant pyramid set.

                            the rest of this workout was pretty decent considering i wasn't going 100%
                            Like the pyramid sets I did them last night with deads and bench press 5x5...get work brother

                            Comment


                              Originally posted by CannabalCorpseGrinder View Post

                              Like the pyramid sets I did them last night with deads and bench press 5x5...get work brother
                              Yeh I find them usefull and I like to throw them in now and then as a kind of muscle confusion principle.

                              Thursday, 27/05/21
                              legs lats

                              raptor leg press
                              280kg, 3 x 8
                              220kg, 2 x 12
                              180kg, 20
                              140kg, 30

                              raptor squat
                              160kg, 3 x 9

                              lying leg curl
                              40kg, 2 x 15

                              lat pulldown uni lat machine
                              60kg, 2 x 10
                              50kg, 2 x 10
                              40kg, 15
                              30kg, 20

                              strength is really improving on the raptors.

                              seem to be at a bit of a sticking point on the leg curl.

                              lats are coming along nicely.

                              Comment


                                Good log man,out of curiosity how do you find the recovery aspect from the resistance training when doing the bjj side of things.Does it affect going all out on the mats

                                Comment

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