Karky - Life, the universe and everything

Day7
rest.

That completes week 1. Now onto week 2 to see if I've progressed.

Week 2 day 1

A1 Front squats
8,8 @95kg

B1 BW hams
4,4,3 @BW Negatives, helping on concentric except the very top part.
5 @BW up and down in controlled ROM

I am getting better at these. Also, since I included them my regular ham curls have gone up quite a bit.

C1 Bench press
2,2,1,2,1,1 @110kg

Quite happy with these. The first double was with ****ty form. I gotta just trust my body on this. I've benched for so long that my body knows how to do it, when I start overthinking things I just screw up.

C2 Pullups
3,3,3 @10kg

Last time I could only get 2 on the last set. First 2 sets felt easier too. Hopefully I'll start to finally see som progress on pullups. I want to get 3 with 20kg eventually

D1 Chinese row
11 @60kg
7 @70kg

E1 SL calf raise
10,9 @40kg
Good improvement here. 9@35kg last time.

F1 Pallof press
15 @10kg

G1 High cable oblique
40 @10kg

I'm gonna ditch the regular pallof, my delts tire before my abs.
I think I'll keep the static lunging variation though.

PWO the usual

Glad I got more than 1 rep on the 110bench. 3 reps next time! Front squats were also good. But I gotta watch my back now, I'm feeling it a bit again, though I think that's from doing dynamic squat stretches in the evenings. I squat down and try to hold my back neutral, which means really arching it hard, maybe that's provoking the pain. I'm hoping it's the stretching and not the actual squatting. I'll drop the stretches for a while and see what happens.
 
Week 2 day 2

A1 Pistol squats
6,7 @12.5kg

better than last time. I'm facing some major balance issues though. Dunno how much more I can add before it will be impossible to not fall backwards.

B1 Seated ham curls
15,15 @60kg

Gotta be a bit careful with my back, so no single leg RDLs for a while.

C1 DB bench
8,9 @34kg DBs

C2 Chins
5,4 @12.5kg

2.5kg more than last time.

D1 Face pulls
12 @60+2.5kg
10 @65 kg (bad rom last couple of reps)

I write 60+2.5 and not 62.5 because I added 2.5 to the weight stack to get something in between 60 and 65. The thing is, I dunno how the pully system works, so adding 2.5 external kgs doesn't mean the actual weight goes up by that much.

E1 SL calf raises
8,8 @45kg
SL calf stretch: 50sec @20kg

F1 High cable rectus
45,43 @15kg
I really feel these.

PWO the usual
 
Week 2 Day 3
Rest

Week 2 day 4

A1 Front squats
6,5 @100kg

B1 Seated ham curls
9,8 @75kg

C1 Bench press
6,5 @100kg

Not happy with the technique here. I haven't been lately, but still my numbers are improving, which is good.

C2 Pullups
9,7 @BW

last time I got 9,6. Very small increase.. I'll see about these BW pullups, I don't like em

D1 Machine row
8 @80kg
10 @75kg

D2 Single leg calf raise
5 @50kg
3 @55kg

E1 High cable oblique
35,40 @12.5kg

PWO: the usual
 
Week 2 Day 5

A1 Pistol squats
6,6 @12,5kg

I did 10 on the first set on the right leg, but only 6 on the left. Previously my right leg has been the weak one, something has changed with me adding weight from a belt. I keep falling on the left leg, I'm gonna have to do left first from now on.

B1 BW hams
3,4,4 @BW Negatives help on concentric except for top part
6 @BW up and down controlled ROM

C1 Horizontal Chest dips neck belt
5,4 @10kg
I got pretty horizontal on the last set. I can't stay horizontal at the top, but I'm almost completely horizontal at the bottom.

C2 Kroc row
13,12 @36+6kg DBs

D1 SL calf raises
18 @25kg
13 @30kg

E1 Lunging static pallof
30 @12.5
15 @12.5

Last set I pretty much just decided to ditch mid way. My shoulders tire but my abs do not. How do you guys manage to get your abs to fatigue with pallof presses?

PWO: usual
 
Interesting log...I'll be looking at it more often now that I've finally moved.

I'm curious, what exactly is it that you study, if you don't mind me asking?

BTW, gj on the pistols...

:jumping:
 
Eric L said:
Interesting log...I'll be looking at it more often now that I've finally moved.

I'm curious, what exactly is it that you study, if you don't mind me asking?

BTW, gj on the pistols...

:jumping:
Click to expand...

I study sports and human movement science at a university here in Norway (NTNU). It's a very interesting thing to study, I learn lots about anatomy, exercise physiology, etc.
 
Week 2 day 6

A1 Front squats
3,3 @110

Was supposed to do 3 sets here, but my back didn't feel up to it. I'm quite happy with this all things considered, thought it shall increase

B1 Lying ham curls
20 @30kg
14 @35kg

C1 DB press
8,6 @36kg DBs

that's as high as they go. WTH will I do once I get this to 12 reps?

C2 Chins
7,6 @BW

like last day 6, going easy on the chins.

D1 Fat man's pullup
13,11 @BW

D2 SL calf raise
3,3,3 @60kg

E1 Hgih cable rectus
47 @15kg
40 @17.5kg

PWO: the usual
 
Week 2 day 7
Rest

Week 3 Day 1

A1 Front squats
8,7 @100kg
This was really tough!

B1 BW hams
5,5 @BW negatives and last part of concentric.
5 @BW up and down controlled ROM.

I'm getting a bit more rom now on the concentric, but still not much. I really want to master these, but it is going very, very slow. Maybe I need to rethink my approach..

C1 Bench
3 @110
1 @115
1 @115 (with help from a duchebag of a spotter)
1 @110

Happy with getting 3 on 110 and getting 115 up. Hopefully I can play around a bit with 115 next time.

On the second 115 set I asked for help from a random dude. What is with people's obsession to ****ing touch the bar when it slows down? just because it slows down doesn't mean I'm about to fail. For ****s sake, if you help people over their sticking spot, it will forever be a sticking spot. Jeesus. Well, I guess that's what I get for asking for a random spot without giving a set of written instructions.

C2 Pullups
3,3,3 @12.5kg

Bad rom on last rep of last set. Happy with adding 2.5kg. Hopefully I can get 15 next time!

D1 Single leg calf raise
8 @50kg
8 @45kg

E1 Chinese row
9,8 @70kh

F1 High cable oblique
35,37 @15kg

Isolations
EZ preacher curl. 2 @30kg + bar
Triceps pressdowns: 8 @31.5kg
Leg extensions 12@65kg

I decided to throw in some extra isolation for some muscles that are already hit by the basic exercises. I've been doing the 5 day a week thing for 2 weeks now and it's working. I'm a bit tired, not always as motivated to go to the gym but I'm gaining every workout so I'm not run into the ground yet. I'm gonna try to add isos for some muscles that I consider my weak spots and want to grow, which is basically my arms and my quads. Shouldn't affect me too much since isos don't really make you all that tired.

I'll be doing 1 set for bis tris and quads every workout. Loads will vary, I'll be doing some unorthodox stuff like going low rep on curls. I'll also try to hit the curls and extensions from different angles. Quads I'll probably stick to leg extensions.. don't know of a lot of other isos for them.

PWO: the usual
 
i like the progress my man!!!! im glad your squatting again! nice numbers :] on the FS and bench. thats good!

its interesting how you do 2 sets on most exercises. any reasoning?
do you go to failure on those 2 sets?
is it b/c you do more than 1 exercise for that body part?
whats up?

^_^
 
I'm doing FBWs 5 days a week, so I'm trying to manage fatigue. I dunno if I'd be able to handle more sets. The idea is just to spread the volume out over a larger number of days in the week. So my volume isn't really higher than it would be if I did 3 days a week FBW or an upper lower split.

I've been wanting to do this for a long time based on how muscle protein synthesis only stays elevated for about 38 hours after exercise in experienced individuals. The mechano growth factor (MGF) is also elevated for only a short time I think.
 
Week 3 Day 2

A1 Pistols
3,2 @15kg

not good. My left calf is giving me some serious pain when I go so deep that I press my tigh against it. It's weird, doing calf raises doesn't bother it much, it's just when I for squat really low or lunge really low so that my tigh presses against it.
I'm gonna have to find another exercise for a while.

B1 Seated ham curls
15,15 @65kg

C1 Dips neck horizontal
6,5 @10kg

C2 Chins
5,4 @15kg

D1 Face pulls
10,10 @65+2.5kg

E1 Renegade rows
6,5 @9kg

Like last time I did these my left forearm hurts. It's damn annoying because it's a cool exercise

Isos
cable reverse false curl 12@15kg
incline triceps extensions 13@8kg DBs
leg extensions 10@70kg

PWO: the usual
 
It's really a prone chest supported row. I lie face down on a bench and row the weight up. I call ut a chinese row because I always see chinese weightlifters doing it in pics :D
 
Week 3 Day 3
rest

Week 3 Day 4

A1 Front squats
5,5 @105kg

B1 Seated ham curls
6 @85kg
8 @80kg

C1 Bench press
7 @100
4 @105 + 1rep but spotter helped on last part. Don't know if I needed the help. Some dude just decided to help out because he saw me struggling with the weight

C2 Pullups
10, 8 @BW

D1 Machine row
9,8 @80kg

D2 SL calf raise
5,5 @60kg

E1 High cable oblique
37,40 @15kg

Isos
cable rope hammer curls 12@24.5kg
single arm rev grip cable pressdown 9@12.5
Leg extensions 12x70

PWO: the usual
 
Week 3 day 5

A1 Split squat off box
8,8 @60kg BB

I stand with my working leg on a box and do split squats (squatting up and down while being in a static lunge position, IE, not bringing the legs together at the end of each rep)
The box makes it so I get more ROM and, since I don't bring my legs together at the end of each rep and step up on the box, it prevents me from locking out the knee.

B1 BW hams
6,5 @BW negatives help concentric except last ROM
7 @BW up and down in controllable ROM

Better ROM now than last time

C1 Dip horizontal
6,6 @BW

Using just BW is actually harder than with weight from the neck, since weight from the neck helps me shift my COM forward. With just BW I have to get that shift just from myself. I'll probably continue to use both BW and with weight, they are very different.

C2 Kroc row
14,11 @36+6kg DB

D1 SL calf raise
14,12 @35kg

E1 Planks with arm pulls
6 reps 35sec, 6reps 33 sec @BW

Plank position but lifting up on arm and bringing the elbow back and then set it down again, alternating.

ISOS
single arm preacher DB curl 10 @14kg DB
JP press 9@40kg
leg extensions 10@80kg

I've seen many different exercises that's supposed to be the JP press. The way I do it is simply a bench press but with the weight behind the elbows, making the tris take a lot of the weight. I don't go all the way down to the chest.

PWO: the usual
 
Week 3 Day 6

A1 Front squats
3,3 @110kg
2 @115kg

B1 Laying ham curls
15,12 @40kg

C1 DB bench
9,8 @36kg

D1 Fat man's pullup
14 @BW
8 @5kg

D2 SL calf raises
3,3,3 @65kg

E1 Planks with arm flexion
35,32 @BW Forgot to count reps

I hold a plank position and lift up one arm and extend it out in front of my body, then bring it back

ISOS
Pulldown BTN curls 12@25
DB skulls 5 @14kg DBs
Leg extensions 11 @80kg

Leg extensions are problematic, it's difficult to hold myself down to the seat, there is a belt, but I'm sort of just haging on it with my ass barely touching the pad.

The curls were cool. Sit at a pulldown station, grap the bar, supinated grip, and curl it down behind your neck. I think it hits the bracialis more than the biceps since the biceps will be in a shortened position because of the arm flexion.

PWO: the usual
 
Week 3 Day 7
rest

Week 4 Day 1
I did the front squats, bw hams and some benching for this before the weekend, but I was very tired from my exams (I'm all done now, BTW) so I decided to screw it and rest in the weekend and try again on Monday (today)

A1 Front squats
9,7 @100kg

B1 BW hams
6,6 @BW negatives, some help on concentric
7 @BW up and don't in controllable ROM

I'm getting better and better ROM on the concentrics here.

C1 Bench press
2,2,2,2 @110kg
1 @115kg

the 115 was actually quite easy. I had a spotter, he didn't help, but I think just knowing that someone was there made it a bit easier.

C2 Pullups
3 @15kg
3 @12.5kg
3 @12.5kg (Bad rom on last rep)

15kg was maybe a bit ambitious

D1 Machine row
4 @95kg
8 @90kg

D2 SL calf raise
8,8 @55kg

E1 High cable oblique
1:10min @15kg
30 @17.5kg

Isos
EZ preacher curl 6@25kg + bar
Triceps pressdowns 7@35kg
Leg extensions: 8@85kg

PWO: the usual
 
Week 4 Day 2

A1 Static lunge off box
10,7 @60kg

Last set I put my back leg on a plate, it helped bring my knee a little closer to lockout before going down again (it was a bit too short of lockout earlier) + it added some ROM.

B1 Seated ham curls
15 @70kg
10 @75kg

C1 Horizontal neck dips
6,7 @10kg

C2 Chins
5 or 6, 4 @15kg

Lost count on the first set, I'm hoping it was 6 :D

D1 Face pulls
12 @65+2.5
9 @70kg

Face pulls have really been improving. I can really tell that my upper back is getting stronger by that exercise

D2 SL calf raises
5,5 @60kg

E1 Planks with arm extension
13 reps 35 sec, 12 reps 35 sec @BW

Isos
Cable rev false curl 12 @21kg
Incline DB skulls 12 @10kg DBs
sissy squats 9 @5kg

PWO: the usual

Damn it's awesome working out when I have no school. I don't have to stress about getting done quickly so I can get home to study for my exams.
 
You must log in or register to reply here.
Back
Top