His Name Was Log-ert Paulson

[Zee Why Zee Zee]

Pull & push yesterday & this morning.


Pulldown: 95kg 8 105kg 8 115kg 8 95kg 9
Leg Curl: 115kg 9 85kg 9 75kg 8
Startrak Row: 65kg 10 80kg 11 65kg 13


Strength was down a tad on pulldowns. Leg curls good, got 9 reps with 115kg & even tried for 10. Added a rep on startrak chest supported row too on the backoff set.


Hack Squat: 80kg 8 110kg 10 80kg 13
Machine Curl: 35kg 10 50kg 11 30kg 11 SS
Hammer Curl: 25kg 12 45kg 11.5 25kg 13 SS


Hack squats were highlight of the workout. I did two 20kg plates & a 15kg each side, & got an all-time PR of 10 reps. I think flaring my hips out at the bottom is helping me generate force so I attribute some of the performance boost to that. Machine preacher curls, 50kg for 11 but I did a 3 second pause at the bottom before initiating that 11th rep, as I was fairly confident I wouldn't get 12 so this was my way of overloading. Added half a rep on the top set of preacher hammer curls, 45kg for 11.5 reps. Nothing crazy on the backoff superslow sets.


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Chestpress: 65kg 8 80kg 7 65kg 8
Crossbody Chestpress: 50kg 6 SS
Machine OHP: 40kg 10 55kg 9.5 40kg 10 35kg 9


Intentionally went back to 65kg on the backoff set because it seems I'm under-recovered on this based on not being able to hit or exceed 8 reps on the top set. Nearly added a rep on machine OHP but not quite. Next time perhaps.



Incline Skullcrusher: 28kg 7 38kg 12 28kg 9 SS
Laterals: 90lb 13 110lb 14 80lb 12 SS
Rope Pushdown: 20kg 12 27.5kg 14 15kg 12 SS
Rev Pecdec: 50kg 10 70kg 10 50kg 9


Good to add a rep on my top set of incline skullcrushers & also on machine lateral raises, highlight of the workout hitting 110lb for 14 reps & superslow set with 80lb for 12 afterwards. I do like rope pushdowns but I'm gonna switch next workout to V bar. I feel like rope/hammer grip is suboptimal for force generation & straight bar is slightly funky on my wrists, (it's almost a non-issue, almost but just a little funky), so I'm going for the middle road & see what it does for me.

[Zee Why Zee Zee]

Pull & push yesterday & today, pull in the evening, push mid afternoon.


Pulldown: 95kg 8 105kg 8 115kg 7 95kg 8 SS
Leg Curl: 115kg 8.5 85kg 9 75kg 9 SS
Startrak Row: 65kg 10 80kg 11 65kg 11


Strength down slightly more on pulldowns - I plan to drop the RPE of one of the sets. I'm doing the last set slower now which seems to impact on my recovery more as it's more stimulating. No dice on leg curls top set, but I did manage to add a rep on the final backoff set, getting 75kg for 9 reps. Nothing new on rows. Back stuff today wasn't great, but some surprises on other body parts later on...


Hack Squat: 80kg 8 110kg 11 90kg 11
Machine Curl: 35kg 10 50kg 12 30kg 10 SS
Hammer Curl: 25kg 12 45kg 12 25kg 10 SS


Hack squats continuing to go from strength to strength with another PR here, adding a rep to the top set with 110kg, hitting 11 reps. Went up in weight on the backoff set from 80kg to 90kg on account of this. I think I will be ambitious & go straight to 120kg next workout, which is three plates a side.

Machine preacher curls, new all-time PR, 50kg for 12 reps, & same on machine preacher hammer curls, 45kg for 12 reps. Little bit of rep dropoff on the final superslow sets though.


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Chestpress: 65kg 8 80kg 5
Crossbody Chestpress: 50kg 8 SS
Machine OHP: 45kg 8 55kg 10 40kg 10 35kg 10


My previous workout I decreased the weight on the backoff set because I was under-recovered. Today I get less on the top set than ever, showing that I'm still under-recovered. I did walk 10,000 steps today, (tree planting conservation work), earlier today but the rest of my workout was good, so I can't write off this performance to that. I skipped the chestpress backoff set altogether, did one crossbody set & called it quits on this exercise. PR on machine OHP! 55kg for 10 reps, very nice.



Incline Skullcrusher: 28kg 7 38kg 12 28kg 8 SS
Laterals: 90lb 13 110lb 15 80lb 13 SS
Rope Pushdown: 22.5kg 12 27.5kg 12 17.5kg 9 SS
Rev Pecdec: 50kg 10 70kg 12 50kg 10


Nothing new for incline skullcrushers. But AWESOME PR on machine lateral raises, adding an entire rep to the top set, hitting 110lb for 15 reps, & on my superslow set with 80lb after, hitting 13 reps, adding an entire rep to this too. Rope pushdowns - I planned on using a v bar but our gym has none, quite surprising. Glad to use a rope though, upped the acclimation set by 2.5kg to do 22.5kg, then top set with 27.5kg for 12, (last time was 11, so ignore the typo on my previous post), then upped weight on backoff set from 15kg to 17.5kg for 9 reps superslow. PR on reverse pec deck, hitting 70kg for 12 reps, time to go up on the top set!

[Zee Why Zee Zee]

Pull workout yesterday, push day today.


Pulldown: 95kg 8 105kg 8 115kg 9 95kg 8 SS
Leg Curl: 115kg 9 85kg 9 75kg 10 SS
Startrak Row: 65kg 10 80kg 11 65kg 11


Strength is back on pulldowns. PR on backoff set of leg curls, 75kg on the last set for 10.


Hack Squat: 80kg 8 120kg 8 90kg 12
Machine Curl: 35kg 10 50kg 12 30kg 10 SS
Hammer Curl: 25kg 12 45kg 12 25kg 10 SS


Finally doing hack squats with 3 plates a side - 120kg, for 8 reps, so not too heavy to acquire a good stimulus. Added a rep on the 90kg backoff set too. I wonder how the quad & glute strength translates to back squat strength.

Machine preacher curls, 50kg for 12 reps, matching my PR, & doing a 3 second hold after the last rep too. Machine preacher hammer curls, 45kg for 12 & a half reps. Low volume high intensity seems to be going well. It's just a shame some people take it into insane territory with Mike Mentzer's stuff because conceptually some of his stuff makes a lot of sense. Imagine how well you can grow if you do enough to grow but perform no additional sets beyond getting that growth stimulus, zero junk volume.


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Chestpress: 65kg 8 80kg 6
Crossbody Chestpress: 50kg 9 SS
Machine OHP: 45kg 8 55kg 11 40kg 10 35kg 10


Still seem marginally under-recovered on chest work according to my top set on chest press, but less under-recovered than last time. Actually hit a PR on crossbody version, getting 50kg for 9 reps. Achieved another PR on machine OHP, getting 55kg for a top set of 11 reps for the very first time.



Incline Skullcrusher: 28kg 7 38kg 11 28kg 12 SS
Laterals: 90lb 13 110lb 15 80lb 12 SS
Rope Pushdown: 22.5kg 12 27.5kg 12 17.5kg 10 SS
Rev Pecdec: 50kg 10 75kg 11 50kg 11


Similar performance on incline skullcrusher. Nothing new for machine laterals, got one less rep on the backoff superslow set with 80lb. Rope pushdowns managed 1 more rep on the final set. The big winner of today was reverse pec deck, where I hit 75kg for 11 reps, for another PR on this exercise.