My training diary

[stronglikewood]

Yesterday I did

Back and Chest

BW pull ups
5,5,5,4,3,3,2,2,1,3n

10kg-BW dips
5,5,5,5,4-5,5,5,5,4

60kg hang cleans
3,3,3,1

45kg machine press
12,10,7

20kg DB rows
12,11,7

15kg-10kg cable cross over
12,10-15

45kg machine row
12,8,4 Drop Set- 35kg x 4, 25kg x 4

BW press ups
10,8

10kg db curls
12,10

5kg seated laterals
12,10

10kg bench dips
7,7

Once again some of these were supersetted and the last 4 were a giant set.

[stronglikewood]

Have been busy but managed to do some stuff at a friends. Not much but I needed to do something

10kg dumbells
3x15
DB Squat
Press up
DB Shoulder press

DB one leg deadlift
Hammer curls
2x10

Just a triset with no rest, then a superset. Must have taken 7-8 minutes.

[stronglikewood]

Have joined a new gym.

Basically legs

60kg Front squat
8,8,8,8,8 mega pleased with these. After the first set I swopped the bar for another as I was convinced it wasn't a 20kg bar but it made no difference and the gym owner confirmed all the bars are 20kg

110kg deadlift
5,5,5,5,5 felt heavier than I'd have liked but I had done front squat first.

30kg ham curls
14,14,14

40kg Standing smith calf raise
10,10,10

20kg seated smith calf raise
20,20,17

Happy with the session overall considering I haven't done anything in a couple of weeks. I felt pretty strong!

The new gym is awesome. Squat and power rack, smith, many benches, dumbells, loads of oly bars, bumper plates and quite a few cables and machines. Spoke to the gym owner and I'm going to be trained by him from tomorrow. Not sure for how long but he used to compete and I saw him training another guy and I think he could help me, so I shall pay him session by session. I think a new style of training with the added incentive of a PT should help me make some much needed progress and keep me interested.

[stronglikewood]

Had my first session with the PT. It's going to be pretty hard to remember exactly what I did as his philosophy is to just go in and train. His method of progression is purely visual, he also hates pens and paper in the gym.

Chest and biceps

Smith bench
worked up to 60kg - 10,10,6,6,4,4
He had my hands and body positioned in such a way all I could feel was my chest getting pumped up. The rep speed was pretty slow for me. Flexing the muscle all the time.


35kg Smith bench benching to almost my neck (maybe a Gironda bench press)
2-3 sets of 10
could also feel these really hit the lats

35kg Incline Smith bench
2-3 sets of 10

15kg-20kg Smith curls!!!
30-15,15

14kg Hammer curls with tricep bar
10,10

25-20kg pulley preacher curls
10-10

I was working in with another guy so i'm not sure what the rests were but we finished in about 35 minutes and I left with an insane pump in my upper body. As I've never ever trained this way or with these rep speeds its going to be interesting to see how I grow. I have a feeling a lot of the stuff I will be doing will be on the Smith as he mentioned that you can do everything on the Smith and that all you need is a basement, a Smith and 200kg of weight and you can build a decent physique.

Tomorrow is back and triceps. Not sure how i'm going to find doing back after pounding my biceps today but we shall see.

[stronglikewood]

Flipping heck all this high rep stuff is doing me in (in a good way).

Back and triceps

now I did 14 sets for back and will try and remember as best I can

45degree tbar rows
worked up to 50kg for 6 and then back down the pyramid not going above 10
10,10,6,6,10,10

40kg cable rows
10,10,10,10

40kg lat pull downs - last set drop set to 30kg and slightly wider grip
10,10,10,10-8

14kg-19kg smith skull crushers (14kg-19kg,19kg-14)
20-15,13-13

25kg cable pushdowns
16,10,9 rest 17

just over 35 minutes

My goodness, I thought the pump in my lats was pretty good but my triceps at the end of this were roasting. Never been pumped up as much. I found the cable rows in this session, excellent. I could feel my lats working really hard. Definately recommend that exercise. Tomorrows, LEGS and shoulders. I'm looking forward to seeing what he musters up for legs. Being as I have a history of never going above about 8 reps, it will be interesting!

[stronglikewood]

Had a blitzing session today.

Shoulders and Legs

My pt was a bit late and had to go out so told me to mess around for a bit before we started so I did some front squats.

Front squats

bar x 8,8,8
40kg x 8
60kg x 5
70kg x 3
80kg x 1
90kg x 1

They felt really good. Had so much more in me on these but I didn't want to push it because I still had doms from tuesday and the actual session still to come!

15kg-25kg-15kg Seated smith press behind the neck
10-6,6,6-10

9kg lateral raises from infront of the body to over head
10,10,10

30kg cable upright rows
15,15,15

Smith squats to a bench
Lost count of how many sets of these I did but they were all for 10 reps
Only worked up to 68kg!
3-4 sets regular stance, 2 very wide

25kg ham curls
15,15

37.5-45kg leg extensions
10,10- 10,10

60kg leg press
10,10 (supersetted these with the last 2 sets of leg extensions)

48kg standing smith calf raises
10,10,10,10

The weights are really light but the fact I have to control the weight and flex the wokring muscle throughout is really making me feel the exercise and muscle x 10. Looking forward to the next session already.

[stronglikewood]

Bit of a fun session by myself, before I do the bodybuilding stuff weds,thurs,friday.

Front squat
bar x 8
40 x 5
60 x 3,3
70 x 3
80 x 1
90 x 1
100 x 2,2
110 x 1
70 x 6,6,6,6,6 can't remember if I did a 6th set, think I may have

Then I started talking to a guy who had been Scottish Powelifting champion multiple times. The rest times went out the window but he was really helpful and had a lot of knowledge. He recommended I changed my routine around so I had this day on Fridays and did my BB with the PT mon,tues and wednesday. So next week I shall switch things around.

Deadlift
115 x 5,5,5,5,5

Hang clean
60kg 3,3,3,3,3

I felt really strong again today. I think it's a combination of the new gym, stronger guys training around me which helps with motivation and my diet.
I've been knocking back the food.

[cheef]

solid session there dude!

[stronglikewood]

Cheers Cheef.

[stronglikewood]

Today I discovered the smith machine bar is 28kg, before I was assuming it was 15kg.

chest and biceps

Smith bench
48kg x 10
58kg x 10
68kg x 10
73kg x 6,6,4
I can't remember exactly but it did involve another 2-3 sets with the weight descending for about 10 reps. Some of them may have also been Gironda style.

Gironda smith bench
48kg x 8,6,5

Smith curls
28kg x 50
38kg x 15
33kg x 15
28kg x 20

Hammer curls with the triceps bar
15kg x 12
10kg x 25, 25

Big pump

The whole session felt a lot easier than last week. I think perhaps next week will be much harder.