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  1. #421
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 8, then 60kg for a top set of 11, adding a rep once again, new PR. Backoff set with 45kg for 12.


    Dumbbell OHP, 22kg for 7, 7, adding a rep to both of these as I feel it's fine to do without impacting performance on the top set. 28kg for a top set of 8 afterwards, then 24kg for 10 - no PR here. JM press going up in weight again, 45kg for 3 sets of 10, 12, 11. Very happy with this.


    Paused laterals with 10kg for 10, 13, PR, then 6kg half reps at the top for 18 reps, adding a rep on this one too. Bar pushdowns with 30kg for 12 then 35kg for 12, 12, good stuff. Reverse pec deck to finish, 45kg for 12, 60kg for 9, adding a rep, then 65kg for 13, 11, adding a rep to the third set.


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    Pull day. Hammerstrength pulldowns, 80kg for 8, then 90kg for 7, then top set with 102.5kg for 9 reps, sickening PR, then 80kg backoff set for 12, another PR. Leg curls 85kg for 8, then 100kg for 8, 8.5 - my best ever, then up to 75kg using a slow concentric for 12 reps.


    Hammerstrength row with 80kg for 11, then 105kg for 11, 11. Leg press on the life fitness leg press for high reps once again, going up 15lb in weight to 180lb which I managed for 3 sets of 19, awesome PR considering I did 165lb for 20, 20, 20.

    Concentration curls with 14kg for 8, then 18kg for 11. Instead of doing another set with 18kg, I dropped back to 14kg for a final set of 8 reps, (I couldn't do any more), & this felt fucking crazy. Like when you do a very good bicep exercise with such a powerful contraction at the top that you can't help but think of your biceps as literal balls of muscle. Bicep gains recently have been stalling so I think I need to revert to a single top set after an initial acclimation set, & a backoff set at the end. Concentration hammer curls, 14kg for 7 then 16kg for 8, 7, a little regression here from the fatigue on concentration curls I think.
    Last edited by Zee Why Zee Zee; 2021-09-22 at 05:38 AM.
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  2. #422
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, adding a rep to this acclimation set, then 60kg for a top set of 12, adding a rep once more & getting a new PR. 65kg will be my new weight on my top set next push day. Backoff set with 45kg for 13, adding a rep here.


    Dumbbell OHP, 22kg for 7, then 24kg for 6, upping the weight a little on my second acclimation set. 30kg dumbbells for my top set for 5 reps as I was itching to use them after all this time, then 24kg for 11 backoff set, PR here. JM press with 45kg for 3 sets of 10, 12, 12. I think I'll jump straight to 50kg next time.


    Paused laterals with 10kg for 10, 14, PR, then 6kg half reps at the top for 17 reps, losing a rep here from fatigue. Bar pushdowns with 30kg for 12 then 35kg for 13, 11, gaining a rep on the first top set but losing one on the second. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 10, 10, first time touching this weight on this movement.


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    Pull day. Hammerstrength pulldowns, 80kg for 10, deciding to add two reps to this first acclination set, then 95kg for 7, adding 5kg to this one, then top set with 105kg heavier than ever, for 8 & a half, then 80kg backoff set for 13, adding a rep here. Leg curls 85kg for 8, then 100kg for 9, 8, adding a rep to the first heavy set, then 75kg using a slow concentric for 13 reps, adding one rep here.


    Hammerstrength row with 80kg for 12, then 110kg for 11, 11. Leg press on the star trak leg press as the other one was down, 100kg for 20 then 110kg for 20, 16, nice.

    Concentration curls with 14kg for 8, then 18kg for 8 - must've had some heavy fatigue still from last session, then 14kg again for 8. Concentration hammer curls, 14kg for 7 then 16kg for 7, slight regression, then 12kg for 10.
    Last edited by Zee Why Zee Zee; 2021-09-25 at 07:17 PM.

  3. #423
    Senior Member 'snot that bad's Avatar
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    Quote Originally Posted by Zee Why Zee Zee View Post
    Push day this morning. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, adding a rep to this acclimation set, then 60kg for a top set of 12, adding a rep once more & getting a new PR. 65kg will be my new weight on my top set next push day. Backoff set with 45kg for 13, adding a rep here.


    Dumbbell OHP, 22kg for 7, then 24kg for 6, upping the weight a little on my second acclimation set. 30kg dumbbells for my top set for 5 reps as I was itching to use them after all this time, then 24kg for 11 backoff set, PR here. JM press with 45kg for 3 sets of 10, 12, 12. I think I'll jump straight to 50kg next time.


    Paused laterals with 10kg for 10, 14, PR, then 6kg half reps at the top for 17 reps, losing a rep here from fatigue. Bar pushdowns with 30kg for 12 then 35kg for 13, 11, gaining a rep on the first top set but losing one on the second. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 10, 10, first time touching this weight on this movement.


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    is that the chest press machine?

    What kind of weight do you think you'll be able to pause bench?

  4. #424
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this evening. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, then 65kg for a top set of 9 - my first time touching this weight since resetting my form on this exercise. From experience I can say hitting a weight for 12 means I can hit the next weight up for 8, so getting 9 reps here is nice. Backoff set with 45kg for 14, adding a rep here.


    Dumbbell OHP, 24kg for 6, 6, upping the weight from 22kg to 24kg on my first acclimation set. 30kg for my top set for 5 reps, tried for 6 but failed, then 24kg for 10 & a half, guess I was extra fatigued. JM press with 50kg for the first time ever, managing 3 sets of 8, 9, 9. I'm gonna stop using a thumbless grip now.


    Paused laterals with 10kg for 10, 15, adding a rep to the top set, then 6kg half reps at the top for 18 reps. Bar pushdowns with 30kg for 12 then 35kg for 13, 12, gaining a rep on the first top set & maintaining my performance on the second set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 11, 11, awesome PR.


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    Just did my pull day about 20 minutes after getting the second vaccination this afternoon. Perfect time to do it since I hear the day after or two days after, you feel a little down. Not my experience with the first vaccine, so we'll see how the second one goes. Hammerstrength pulldowns, 80kg for 10, then 95kg for 7, then top set with 105kg for 9, then backoff set with 85kg for 10, increasing the backoff set weight by 5kg. Leg curls 85kg for 8, then 100kg for 9, 9, adding a rep to the second heavy set, then 75kg with slow concentric for just 10. I know exactly what happened here. I was using a perfect cadence this time around whereas previously I'd done the two second concentric like a 1 second concentric to get it half way, & another 1 second concentric to finish it.


    Hammerstrength row with 80kg for 12, then 110kg for 11, 12, PR. Leg press on the life fitness leg press with 195lb, a 15lb jump from my last time on this with 180lb, for 3 sets of 19, 19, 15. Great jump on this.

    Concentration curls with 14kg for 8, then 18kg for 7 then 14kg for 9. I'm obviously under-recovering on my curls. I skipped concentration hammer curls & did 4 sets on two different curl machines, (preacher curl machines) - a cybex one which must have been 40 years old which sucked and a star trak one which was pretty good. I might do more of this in the future. May need to lower the volume.

    Quote Originally Posted by 'snot that bad View Post
    is that the chest press machine?

    What kind of weight do you think you'll be able to pause bench?

    I'm really not sure. This machine does have people chest pressing less weight than they can bench though, (talking about regular chest press, not the single arm across the body version I also do, where if you doubled the weight it'd definitely be more than I can bench). Also I pause my reps on chest press.


    I don't really care to try because my attempt still wouldn't be maximal since my CNS is totally untrained on bench, so it'd take several sessions to get that back, & I don't care enough about it to make that sort of commitment. But in my calisthenics days back in February this year on a spontaneous gym trip I benched 90kg for 7 as a one time thing while doing one arm pushups as my chest builder at the time. Maybe 100kg for 6. But I don't know.
    Last edited by Zee Why Zee Zee; 2021-09-29 at 03:30 AM.
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  5. #425
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Chest press, 70kg for 9, adding a rep to this acclimation set, then single-arm cross-body style with 55kg for 9, then 65kg for a top set of 10, adding a rep on top of my previous performance. Backoff set with 50kg for 10, going up in weight on this one too.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 6, new PR, & then 24kg for 12, another PR. JM press with 50kg for 3 sets of 8, 10, 9, adding a rep to the second set.


    Went to machine laterals to hit the side delts. I'm managing the 10kg dumbbells for 15 reps on dumbbell laterals & using heavier more bulky dumbbells & making the exercise slightly worse isn't something I wanna bother with, so did machine laterals with 90lb for 12, 100lb for 13 & 110lb for 9. Bar pushdowns with 30kg for 12 then 35kg for 13, 13, adding a rep to the second set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 12, 11, adding a rep to the first heavy set.


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    Pull day completed this morning. Second vaccination was 4 days ago & so far I've felt nothing. Any sort of illness or lethargy that people talk about has totally evaded me somehow, maybe it's the vitamin D supplementation.


    Hammerstrength pulldowns, 80kg for 10, 95kg for 7, then top set with 107.5kg, heavier than ever, for 8 & 1/2 reps, then backoff set with 85kg for 11, adding a rep here. Leg curls 85kg for 8, then 100kg for 10, 9, adding a rep to the first heavy set, then 75kg with slow concentric for just 9 reps, but possibly even better control than last time.


    Hammerstrength row with 80kg for 12, then 110kg for 12, 12, adding a rep to the first heavy set. Leg press on the life fitness leg press with 210lb, another 15lb jump, for 16, 16, 14.

    Preacher curls on the startrak machine today, 35kg for 12, 40kg for 8 & 30kg for 9. I stayed on the machine and used a hammer grip for 3 sets of machine hammer preacher curls, with 30kg for 10, 35kg for 9 & 25kg for 11 reps.
    Last edited by Zee Why Zee Zee; 2021-10-02 at 05:59 PM.

  6. #426
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day after work yesterday. Chest press, regular style, 70kg for 9, adding a rep to this acclimation set, then single-arm cross-body style with 55kg for 10, adding a rep to this one, then 65kg for 11, new PR. Backoff set with 50kg for 11, adding a rep here also.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 6, matching last session, then 24kg for 11. JM press with 50kg for 3 sets of 8, 11, 9, managing to add a rep to the second set once again.


    Machine laterals with 100lb for 13, 110lb for a top set of 10, adding a rep on last session, then 100lb for 13. Bar pushdowns with 30kg for 12 then 35kg for 14, 13, adding a rep to the first heavy set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 11, adding a rep to the first heavy set.


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    Pull day completed after work today. Hammerstrength pulldowns, 80kg for 10, 95kg for 7, then top set with 107.5kg, heavier than ever, for 9 reps, new PR, then backoff set with 85kg for 12, adding a rep here too. Leg curls 85kg for 8, then 100kg for 10, 9 & 1/2, adding a rep to the first heavy set, then 75kg with slow concentric for just 8 & 1/2 reps, damn the heavy sets must've thrashed me.


    The hammerstrength row was busy so I went to the leg press on the life fitness leg press. This time I stuck with 210lb. Last session I hit it for 3 sets of for 16, 16, 14, & today somehow I managed 3 sets of 17, 18, 18 with the same load, massive improvement. the only thing I've changed is I've moved to these higher reps done with a piston style form & it seems to be working very well. Onto Hammerstrength row going straight to 100kg on the first set for 11 reps, then going 10kg heavier than ever, & doing 120kg for 110kg for 10, 11, solid performance.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 8 & 1/2, (I had to try for 9 but it wasn't looking my way), & 30kg for 9. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 10, & 25kg for 11 reps.
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  7. #427
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 9, then single-arm cross-body style with 55kg for 10, adding a rep to this one, then 65kg for 12, but had to shift my body a little on the right arm, not super comfortable calling it a PR definitively, although I definitely did more than last time. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, achieving an all-time PR on this today, then 24kg for 11. JM press with 50kg for 3 sets of 9, 12, 9, adding a rep to the first & second set.


    Machine laterals with 100lb for 13, 100lb again for a top set of 14, then 90lb for 13 to finish. Bar pushdowns with 30kg for 12 then 35kg for 14, 13 - tried 14 but couldn't lock it out. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 12, adding a rep to the second heavy set.


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    Pull day done this morning. Hammerstrength pulldowns, 80kg for 10, then going up to 100kg for the second acclimation set for 7 reps, then top set with 110kg, heavier than ever, for 8 reps, then went up in weight by 5kg on the backoff set, going up to 90kg for 10 reps. Leg curls with 85kg for 8, then 100kg for 10, 10, adding a rep to the second heavy set, then 75kg with slow concentric for 9 reps.


    Leg press on the life fitness leg press, going up to 225lb for 3 sets of 16, 18, 17 - feeling pretty good about this considering my previous best was 210lb for 17, 18, 18. Adding weight & barely losing reps is good in my book. Hammerstrength row, 100kg on the first set for 12 reps, then 120kg for 110kg for 11, 11, adding a rep to the first heavy set.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 10, big PR adding a rep & a half, & 30kg for 10, adding a rep here too. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 11, & 25kg for 12 reps, adding a rep to each set.
    Last edited by Zee Why Zee Zee; 2021-10-09 at 07:01 PM.
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  8. #428
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 10, deciding to add a rep to this acclimation set. I'll stick to this for a time, then will probably go to 75kg for 8., Single-arm cross-body style chest press with 55kg for 10, then 65kg for 12, better form than last time, I definitively feel good about going up in weight now. Backoff set with 50kg for 10.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, not expecting to get a PR since I PR'd just 3 days prior, then 24kg for 12 backoff set. JM press with 50kg for 3 sets of 9, 13, 10, adding a rep to the second & final set.


    Machine laterals with 100lb for 13, 110lb for a top set of 12, adding a rep, then 90lb for 16, solid PR here too. Bar pushdowns with 30kg for 12 then 35kg for 14, 14, new PR here, time to up the weight to 37.5kg. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 12, same as last time, no reps added to either heavy set.


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    Pull day completed after work today. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 110kg where I managed a top set of 9, PR, followed by backoff set with 90kg for 10 reps. Leg curls going up on my acclimation set, 90kg for 8, then 100kg for 11, 9, adding a rep to the first heavy set but losing one on the second, so no PR, then 75kg with slow concentric for 9 reps, no PR here either.


    Hammerstrength row, 100kg on the first set for 12 reps, then 120kg for 110kg for 12, 11, adding a rep to the first heavy set once again. Leg press on the life fitness leg press, 225lb once again, this time for 3 sets of 18, 18, 18, adding two reps to the first set & 1 to the third, sickening PR, I'll go up in weight next time.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 10, same as last time, & 30kg for 9 - 1 fewer than last time, but this time around I was going deeper at the bottom on all the sets. I think my bicep flexibility has improved since I started these so I plan to make the most of that with a deeper ROM. My biceps were killing me after these in a more powerful way than before. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 11, & 25kg for 12 reps, same as before. My biceps were making showering after difficult, this is a crazy sensation.
    Last edited by Zee Why Zee Zee; 2021-10-13 at 01:47 AM.

  9. #429
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, adding 5kg on this acclimation set, then 70kg for a top set of 8, feeling hard but tight on form tol. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, then 24kg for 11 backoff set. JM press with 50kg for 3 sets of 10, 14, 10, adding a rep to the first & top set.


    Machine laterals with 100lb for 13, 110lb for a top set of 12, then 90lb for 17, adding one rep on this set. Bar pushdowns going up in weight, 32.5kg for 12 then new weight 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, going up 5kg on this acclimation set, then 75kg, heavier than ever, for 10, 10.


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  10. #430
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day completed this morning. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 112.5kg for 7 & 1/2 reps, couldn't quite hit 8. I was concerned my top set form wasn't super tight on previous recent sessions so this one was very tight. Backoff set with 90kg for 10 reps afterwards. Seated leg curls, 90kg for 8, then 100kg for 10, 10 & 1/2, almost managing 11 reps on the second heavy set, PR, then 75kg with slow concentric for 8 reps, losing a rep here.


    Hammerstrength row, 110kg on the first set for 9 reps, then 120kg for 110kg for 12, 12, adding a rep to the second heavy set - but I think it's time to revert to a single 'top' set on this movement, (acclimation set, top set, backoff set). Leg press on the life fitness leg press, this time with 240lb, felt heavier than the number of reps I actually ended up getting - 3 sets of 17, 17, 16.


    Preacher curls on the startrak machine, 35kg for 11, (dropping a rep here to lower the RPE on my acclimation set), 40kg for 11, sickening PR, & 30kg for 9. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 10, & 25kg for 11 reps.
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  11. #431
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done after work today. I was sleepy-tired, but went in there & it went well. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 9, adding a rep to this & securing a new PR. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7 - tried for 8 but couldn't manage it. Still, this is the first time I've tried for 8 based on how the 7th rep felt, so it's a good sign. 24kg for 11 backoff set. JM press with 50kg for 10, then 55kg for the very first time, for 9 reps, then 50kg for 10 to finish up.


    Machine laterals with 100lb for 13, 110lb for a top set of 12 - tried for 13 but only managed a half rep, then 90lb for 16, no dice on this one either. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11, adding a rep to the final set here. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg, heavier than ever, for 11, 10, adding a rep to the first heavy set.


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