|
|
|
MuscleMag.com > Journal > Johan308gts's Journal
|
|
|
Entries
|
75 entries in total ( 0 private )
|
|
Comments
|
Johan308gts's journal has 10 comments
|
|
|
|
1526 - 1616
SOH tricep ext.....set3 x 14, set4 x 12, 12, set5 x 7
1H triext mach....2x10kg(22) x 12, 2x15kg(33) x 10, 12, 12
Decl press mch...2x35kg(77) x 8, 8, 5+1, 2x20kg(44) x 12
Flat bench...........60kg(132) x 8, 6+1, 50kg(110) x 7
Pec deck.............set6 x 10, 10, 7
Crunch machine..set8 x 20, 13, 8+1, set6 x 13
Managed to keep it under an hour again today, nice and intense workout much to our satisfaction. Nothing special to write about the day but a great set and we were both equally pumped after.
Look at the fading...
This was my beloved old gym too, going there always makes me feel better than the small one.
Mood: Currently I'm Satisfied |
|
|
1709 - 1805
Hacksquat............75kg(165) x 10, 12, 100kg(220) x 9, 10
Legpress..............125kg(276) x 12, 12, 150kg(331) x 9+1, 9
Leg extension.......set10 x 8*, set8 x 8s
Leg curl................set6 x 10s, 10
Rear delt mchn......set5 x 12, set6 x 10, 8
DB-raise, lat..........12½kg(27.6) x 8, 10kg(22.0) x 10, 9
SOHP....................50kg(110) x 10, 12, 60kg(132) x 7
S= Slow and strict
* Bad negative phase, had to lower the weight a little
Had another good day. Went back to compare and saw that progress is steady and I'm getting stronger. It's been quite some time since I felt comfortable with the 130 lb SOHPs so that was great news. Not that you guys care, but *I* was happy
All in all it was a very good day at the gym. We went to the old gym I like so much by the way, very nice to be there too.
Mood: Currently I'm Impressed |
|
|
1405 - 1512
Cable bi curl.........set5 x 12, set7 x 12, 12, set8 x 10*
EZ-curl, standing...30kg(66) x 12, 35kg(77) x 12, 10, 40kg(88 ) x 6+2**
Bentover BB-row...50kg(110) x 12, 12, 60kg(132) x 6, 6+1
BB shrugs.............60kg(132) x 15, 14, 80kg(176) x 10, 10
Cable row...........40kg(88 ) x 12, 50kg(110) x 11+1, 10, 60kg(132) x 5+2
Good morning........60kg(132) x 12, 12, 12, 9+3
*Wide grip
** Close grip
Like I said earlier in this journal - great to be back pumping iron.
I think the day went reasonably well...good pace, good lifts.
What's not to like?
I just need to get more stable in my life to be able to get to the gym more regularly. I don't even have a car at the moment, that was unthinkable a few months ago.
The chips are starting to turn my way again though - Ahll be baa-a-ack!
Mood: Currently I'm Optimistic |
|
|
1249 - 1337
French press..........30kg(66) x 12, 35kg(77) x 12, 12, 40kg(88 ) x 6
2H DB-press..........26kg(57) x 10, 10, 8f
Decline bench........60kg(132) x 10, 9, 6
Incline bench.........50kg(110) x 8, 8, 6+2
Hanging leg raise...22, 18
Crunches..............21, 17
Reversed the order so arms go before chest. It affected my lockouts noticeably but that's ok since my weakpoint is in the first segment of the lift. This way I pre-exhaust and get a more thorough bench day.
I was alone today, no brothers to cheer me on, but it was a good day nonetheless. I'm getting back in the groove at last.
Mood: Currently I'm Pleased |
|
|
1510 - 1605
Squat................80kg(176) x 12, 12, 110kg(243) x 6*, 2+6
Hack squat.........75kg(165) x 10, 12, 100kg(220) x 7
Leg extension.....set8 x 8, 8, 6
Leg curl..............set5 x 10, 12, set6 x 6
SOHP.................50kg(110) x 10, 10, 9+1
Rear delt mchn...set4 x 12, set5 x 12, 9
DB-raise, lat.......10kg(22) x 10, 8, [10kg(22) x 4 + 7½kg(16.5) x 4]
* The third set I didn't go as deep as parallell, on the fourth set though I did two deep plus six shallow.
Had a great day at my old gym today. It felt good to go deep with the 243 lbs again which I haven't in a long time. I was completely fried after the hacklift which shows on the next two exercises. Moving the deltoids to Leg day was great, it made us able to really pump them thoroughly. My youngest brother used to have problems with his delts when we benched the same day, but now he was fine. And he did good today too, he's going to be a huge squatter when he learns the finer points of it.
Mood: Currently I'm Hyper |
|
|
1517 - 1630
EZ-preach curl.......30kg(66) x 12, 12, 12, 40kg(88 ) x 3+2
Alt DB-curl.............16kg(35.2) x 6+2, 6+2, 11kg(24) x 12, 12+2
Deadlift..................100kg(220) x 10, 12, 10
DB-row..................31kg(68 ) x 7, 8,, 5, 21kg(46) x 10p
DB-shrugs..............31kg(68 ) x 12, 10, 26kg(57) x 12p
Seated calf raise.....40kg(88 ) x 11, 12, 13
p= peak contraction
The air was really stale and breathing was hard today but we managed to beat out a great work-out anyway.
I was really satisfied with the days work, repping those 220s in the deadlift for 12 reps made me feel like I'm finally coming back in old form again. Just three more with that weight.....
And moving the biceps to the top of the day was a smart move too - both me and my brother were really, really happy with today.
The other brother is in the US at the moment btw.
Mood: Currently I'm Hyper |
|
|
1735 - 1850
Bench press...........60kg(132) x 12, 9, 6+1, 80kg(176) x 1+1
Incline bench..........50kg(110) x 10, 8
Dips, chest.............15, 10, 9, 7
CGBP.....................50kg(110) x 5+2, 40kg(88 ) x 7+1, 7+1
Ly triext curlgrip......set3 x 15. set4 x 12, 12
DB-raise, lat...........11kg(24.2) x 9, 9, [11kg(24) x 7+ 8½kg(18.7) x 4]
Shoulderpress, mch.set3 x 14, set4 x 8, 5f
Crunches................20kg(44) x 6, 15kg(33) x 16, 12
Push legs.................2 sets
Another day with fast fading. I don't know, I'm still happy with the workout despite the effort on the last set of benching.
I felt thouroughly workes pretty early today but it felt good nonetheless.
Does that make any sense? Guess not.
Anyway, it was just me and ONE brother today so more intensity today.
That is why I suppose.
Mood: Currently I'm Satisfied |
|
|
1604 - 1700
Squats.....................80kg(176) x 12, 12, 14, 110kg(242) x 6
Leg extensions..........2x15kg(33) x 10, 10, 2x20kg(44) x 8
Leg curl....................40kg(88 ) x 8, 7, 8*
Legpress machine.....100kg(220) x 10, 120kg(264) x 10, 11**
Seated calfraise........40kg(88 ) x 15, 15
Stand calfraise..........full! x 12, 12**
* This machine is worn and has no padding - kills the knees.
** These two machines are among the crappiest I ever used.
Legdays at the local little gym suck. The squats and the seated raises are the only things that work satisfactorily, but rather than bitch about the equipment we made the most out of it.
My youngest brother scared us other two by squatting 242 lbs TEN times.
I think I better start working seriously to keep him behind me here
I'm proud of them both of course...my new partners.
Mood: Currently I'm Frustrated |
|
|
16:57 - 18:25
Deadlift...........90kg(198 ) x 12, 12, 120kg(264) x 2+3*, 90kg(198 ) x 12
Lat pulldowns...set8 x 12, 12, set10 x 6
1H-cable row....set2 x 10, 10, set3 x 10, 10
DB-shrugs........26kg(57) x 15, 31kg(68.2) x 15, 14, 12
Conc curl.........11kg(24.2) x 10, 10, 10, 10
Bi, rope cable...set5 x 12, set7 x 10, set6 x 12, set7 x 7
DB rear delt.....8½kg(18.7) x 10, 10, 10
* I could hardly hold the bar I was so tired. Not a good deadlift day but the 200-lb'ers went eeeaaaasy.
I was in the local gym today, the air was so stuffy it was hard to get enough oxygen all through the day. And we started with the deadlifts...
The gym is crap really but we got a good days work out of it anyway.
Mood: Currently I'm Exhausted |
|
|
17:11 - 18:55
DB-bench press....26kg(57) x 10, 10, 7, 21kg(46) x 12
Decline bench......50kg(110) x 13,12, 60kg(132) x 7+1, 50kg(110) x 12+1
Cable crossovers..set3 x 14, 14, set4 x 7, set3 x 10
Delt lat raise, mch.set2 x 14, set4 x 12, 10, 10
Shoulder pr, mch..set3 x 12, 11, 9, 8+3
SOH triceps ext.....30kg(66) x 10, 10+2, 10+2, 9
DB french press....11kg(24.2) x 6, 7, 8½kg(18.7) x 10, 8
Hang leg raise.......30, 20, 16, 15
This day just became loooooooong. But we had a decent workout. It's hard to tell really why it took us half a day to get through this workout but it was in the small local gym I was telling you about earlier. That means a lot of waiting, but I dont feel like we did much of that either. 32 sets eh?
Not worse than any other day. Ah well....
Mood: Currently I'm Satisfied |
|
|
|
|
|
|
( 0 Comments )