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  1. #101
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Just did the light day of week 4. Happy to say I did mid-shin rack pulls with 120kg for 4 sets of 8, and not even resting for a tremendously long amount, (about 2 minutes 30). Looking forward to testing here and finding out what I can do. 85kg bench for 3X8, seriously tough. Didn't pause the last rep as I realistically couldn't. At least I hit it this time, though. Barbell rows on the other hand were great, 90kg, 3X8, coming up real smooth, good stuff. I'm pretty sure next training cycle, I will up the weight on barbell rows, starting with 2.5kg heavier weight and going from there.


    Chest press with 165lb for 3X11, and 120lb machine rows for 5X10. Loving the stricter form on this, I feel like I've put on thickness on my lats in the past 4 weeks which can really be attributed to this. Chest press with 120lb for 4X14.


    125kg static holds held for 2 sets of 30 and 25 seconds. Followed up with 14kg hammer curls for 14, 14, 12, 12, and finally wrist curls for 4 sets of 33, 27, 27, 25 reps. Lots of reps but going quickly so I'm not spending a massive amount of time under tension and venturing too far into endurance territory. Anecdotally big strong dudes who do high reps do them relatively quickly.






    EDIT: Shoulder and neck training. 100lb on the lateral raise machine for 9, 9, 8, 8, and 90lb for 4 more sets of 9 after I came back for more after my neck work.


    Neck was really interesting. I did 5kg to warm up - very important considering I was about to go the heaviest I've ever gone, 15kg. Neck curls went so well it was like a dream. 2 weeks ago, my PR with 10kg, (heaviest I'd done at the time), for 4 sets of 15. Today I neck curled 15kg for 12, 12, 12, 15. Very happy with this. And all with 4 sets once a week. Neck extensions have always been weaker, but today this was particularly true. I could only do 15kg for 3 sets of 6, and I lightened up to 10kg for the last set, still hitting a PR set of 15 at least. Happy days.


    6 sets of 12, 12, 12, 10, 10, 10 on the single arm cable reverse fly to finish off, lowest pin, pulling from highish to low.
    Last edited by Zee Why Zee Zee; 2018-04-14 at 05:54 AM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  2. #102
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy day of week 4. Mid shin rack pulls for 4X4 with a new weight of 150kg. This came up fine just like 145kg, 140kg and 135kg 1, 2 and 3 weeks ago. I'm loving these pulls.

    Benched 92.5kg for 3X4. No pause on the final rep. RPE was like 9 at the end. Maybe 9.1 so I didn't go for another.

    I completely fucked up on Barbell rows. For some weird reason I did 100kg but for 3X5, not 3X6. It felt really good but now I know why.

    3X11 on 165lb chest press, 120lb machine row and 120lb close grip machine press for 4X14.

    Static holds went very well. 150kg for 2 sets of 18 and 15 seconds. Really solid PR here.

    Hammer curls for 4X8 with 20kg. This is going nowhere. I'm going to think about this. However I wrist curled 15kg for 8, 8, 8, 7 a new PR. Directly after I started doing super high reps with 5kg, too.

  3. #103
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Jan 12 2016
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    Light day of week 5. 122.5kg mid-shin rack pull, still coming up well. Resting 2 minutes 30 between sets and still managed without hitting RPE 10 on the last set.


    Bench wasn't fun. Did 1 set with 87.5kg for 8, then dropped to 80kg because there was no way I was gonna get 87.5kg for more sets of 8, but I still need more volume than I did previously. Did 80kg for 3 sets of 8, so 4 sets total. Followed with some decent barbell rows with 92.5kg for 3X8. That's more like it.


    3X11 with 165lb on chest press, 5X10 with 120lb on barbell rows, 4X14 on close grip machine press.


    Got a PR on static holds. 125kg for 2 sets of 30 seconds. Always happy to see this increase. Followed with cable curls with the rope, (so, hammer grip), with some weight I can't remember for 4 sets of 12, felt really really nice on my forearms. I'm gonna stop dumbbell hammer curls for a while and do these instead. The dumbbells hitting my body are annoying, plus I'm getting tired of the arc of difficulty where it's easy at the bottom but much harder in the middle. Finished with 5kg wrist curls for 4 sets of 40, 40, 30, 30. Super quick reps but always full ROM.


    Edit: logging the next days workout. Neck and shoulders. Today was the light day. I've decided to graduate from 5kg to 10kg for light day on neck training. For neck curls, I did 10kg for 4 sets of 30, 28, 28, 22 reps. Guess I was a touch aggressive on the first few sets. Still it's a PR with this weight. Neck extensions with 10kg for 18, 18, 15, 15.

    Machine laterals with 70lb for 4 sets of 20, 16, 16, 15 with 45 seconds rest. New PR. Came back after neck for 4 more sets of 20, 20, 15, 15.

    Cable rear delt fly for 6 sets of 12, 12, 10, 10, 10, 10.
    Last edited by Zee Why Zee Zee; Today at 01:49 AM.


 
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