Training Journal - Fussyjim

[fussyjim]

24/01/12

Shoulders

Seated BB shoulder press 70kg x 4/ Lat raises 10kg x 5
(Seated BB shoulder press 65kg x 5 Lat raises 10kg x ) x 2
(Seated BB shoulder press 60kg x 5 Lat raises 10kg x ) x 2

(Alternate DB press 28kg x 5/ Upright rows 30kg x 5) x 4
Alternate DB press 30kg x 5/ Upright rows 30kg x 5

(Facepulls 37.5kg x 5/ Rear delt cable flies 5kg x 5) x 3

Quick am session, have some of that new year resolutioners! Didn't have time to finish but got the important bits done

[fussyjim]

25/01/12

Legs

Box squats 130kg x 5/ DB bulgarian split squats 16kg x 5
Box squats 135kg x 5/ DB bulgarian split squats 16kg x 5
(Box squats 140kg x 5/ DB bulgarian split squats 16kg x 5) x 3

(GHR x 5/ leg curls 20kg x 5) x 5

Sumo deads
60kg x 5
100kg x 5
120kg x 3
130kg x 3
140kg x 3
160kg x 1
170kg x 10 - PB

Abs and calfs

Really good session, I think that could be a 5 rep PB for squats. I will be moving up next week anyway deads were great again, finally feel like I can push it. 180kg next week, surely join the 200kg club soon! Down to newcastle with work today, loads of tubs of food to keep me going.

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[fussyjim]

27/01/12

Chest/Back

(Bench 105kg x 5/Flat flies 18kg x 5) x 2
Bench 100kg x 5/flat flies 18kg x 5
(Bench 95kg x 5/flat flies 18kg x 5) x 2

Incline DB 36kg x 5/Incline flies 14kg x 5
Incline DB 38kg x 4/Incline flies 14kg x 5 - PB
(Incline DB 36kg x 5/Incline flies 14kg x 5) x 3

(Lat Pulldown 100kg x 5/ DB rows 26kg x 5) x 5

(BOR 90kg x 5/ Scarecrows 5kg x 5) x 4
BOR 80kg x 5/ Scarecrows 5kg x 5

Still not happy with my bench but it's going the right way. Need to get used to the bigger handles on the DB's as 38 upwards are fatties, the weight was fine but my girly grip couldn't support on incline DB's. In today for some arm action.

[fussyjim]

29/01/12

Arms

EZ bar curls 50kg x 5/ Zottoman curls 12kg x 5
(EZ bar curls 52.5kg x 5/ Zottoman curls 12kg x 5) x 2
(EZ bar curls 47.5kg x 5/ Zottoman curls 12kg x 5) x 2

(DB preacher curls 16kg x 5/ Incline DB curls 9kg x 5) x 3
(DB preacher curls 14kg x 5/ Incline DB curls 9kg x 5) x 2

CGBP 80kg x 5/ Overhead tricep extension 12kg x 5
(CGBP 85kg x 5/ Overhead tricep extension 12kg x 5) x 4

Tricep push downs 35kg x 5/ Single arm cabkle kickback 2.5kg x 5
Tricep push downs 37.5kg x 5/ Single arm cabkle kickback 2.5kg x 5
Tricep push downs 40kg x 5/ Single arm cabkle kickback 2.5kg x 5
Tricep push downs 42.5kg x 5/ Single arm cabkle kickback 2.5kg x 5 - PB
Tricep push downs 40kg x 5/ Single arm cabkle kickback 2.5kg x 5

Ipod up full and arms pumped, nice way to spend a Sunday if I don't say so myself!!

[fussyjim]

30/01/12

Shoulders

Push presss 80kg x 3/ Front delt raise 10kg x 5
Push presss 70kg x 5/ Front delt raise 10kg x 5
Push presss 75kg x 3/ Front delt raise 10kg x 5
(Push presss 70kg x 5/ Front delt raise 10kg x 5) x 2

(Alternate DB shoulder press 28kg x 5/ Upright rows 35kg x 5) x 2
(Alternate DB shoulder press 30kg x 5/ Upright rows 35kg x 5) x 3 - PB Maybe

Face Pulls 37.5kg x 5/ Rear delt cable flies 2.5kg x 5
(Face Pulls 40kg x 5/ Rear delt cable flies 2.5kg x 5) x 4

Mediocre session, cannot believe how busy the gym was!

[fussyjim]

01/02/12

Legs

(Box squats 145kg x 5/ DB Bulgarian split squats 16kg x 5) x 3 - PB
Box squats 140kg x 5/ DB Bulgarian split squats 16kg x 5
Box squats 140kg x 3/ DB Bulgarian split squats 16kg x 5

(GHR x 5/ Leg curl 20kg x 5) x 5

Sumo deads
60kg x 6
100kg x 5
120kg x 3
140kg x 3
165kg x 2
180kg x 6 - PB

Abs and calfs

Morning Weight - 87.1kg

Pretty happy with that, squats were tough but I will make an attempt at 150kg next week. Maybe had another rep or two with my deads but didn't want to risk my lower back. All sets before my main set were double overhand grip so 165kg is a PB with that grip Finally some weight gain, try make a big push in my final weeks of bulking.

[fussyjim]

03/02/12

Chest/Back

Bench 107.5kg x 5/Press ups x 5
Bench 102.5kg x 5/Press ups x 5
(Bench 100kg x 5/Press ups x 5) x 2
Bench 95kg x 5/Press ups x 5

Dips BW +20kg x 5/Cable cross overs 10kg x 5
Dips BW +25kg x 5/Cable cross overs 10kg x 5
(Dips BW +20kg x 5/Cable cross overs 10kg x 5) x 3

(Lat pulldown 100kg x 5/DB rows 24kg x 5) x 5

(BOR 90kg x 5/scarecrows 5kg x 5) x 2
(BOR 95kg x 5/scarecrows 5kg x 5) x 3

Great session, bench finally coming back to form. Hopefully make 110kg x 5 before I finish bulking. Press ups are a killer, really opens up the chest which is good. Had to rush, as I was out drinking last night

[fussyjim]

05/02/12

Shoulders

(Seated BB shoulder press 65kg x 5/ Front delt raise 10kg x 5) x 3
(Seated BB shoulder press 60kg x 5/ Front delt raise 8kg x 5) x 2

(Alternate DB shoulder press 30kg x 5/ upright rows 30kg x 5) x 5

(Facepulls 42.5kg x 5/ rear delt cable flies x 5) x 5

DB shrugs 30kg x 12 x 4

Foamrolling then sauna

Decent enough session, idiots doing bench in the racks so no push pressing. Not sure why I added DB shrugs, well that's a lie I wanted a nice trap pump Training partner noticed vains on my front delts through my tshirt so must still be relatively lean and wearing super tight tshirts!

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[fussyjim]

06/02/12

Arms

(EZ curls 50kg x 5/ zottoman curls 14kg x 5) x 3
(EZ curls 40kg x 5/ zottoman curls 12kg x 5) x 2

(Preacher bb curls 35kg x 5/ incline DB curls 9kg x 5) x 5

(CGBP 85kg x 5/ overheads tricep extensions 14kg x 5) x 5

(Tricep push downs 37.5kg x 5/ single arm cable kickbacks 2.5kg x 5) x 5

I find bicep work frustrating, I want to go heavier but don't want to sacrifice form. Rest day tomorrow, gutted

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[fussyjim]

08/02/12

legs

Box squats
60kg x 5
80kg x 5
100kg x 5
120kg x 5 x 2
130kg x 5 x 3

leg extensions
20kg x 12 x 2
30kg x 10 x 2

(Leg curl 40kg x 5/ Leg curl 20kg x 5) x 5

Sumo deads
60kg x 5
100kg x 5
130kg x 3
150kg x 3
170kg x 3
190kg x 4 - PB

Abs, calfs & foamrolling

No training partner so kept squats light and focused on the tension. Also kept the leg extensions light but this was due to my dodgy knees. Surely got a 200kg deadlift, I will have a slight deload on deads next week then have an attempt to join the 200kg club Although this will be a one off, lower back feels fine but paranoid when going so heavy!