Training Journal - Fussyjim

[fussyjim]

10/02/12

Chest/Back

Bench 110kg x 5/ Press ups BW x 5 - Final rep on bench assisted
(Bench 105kg x 5/ Press ups BW x 5) x 2
(Bench 100kg x 5/ Press ups BW x 5) x 2

(Dips BW +25kg x 5/ Cable cross overs 10kg x 5) x 4
Dips BW +27.5kg x 5/ Cable cross overs 10kg x 5

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

(BOR 100kg x 5/ Scarecrows) x 5 - PB

Morning Weight - 87.5kg

Nando's fueled workout, very happy. Hopefully make 110kg x 5 on bench next week, but met my target of all 5 sets above 100kg BOR feeling strong!!

[fussyjim]

11/02/12

Arms

(EZ bar curls 50kg x 5/ Zottoman curls 12kg x 5) x 3
(EZ bar curls 40kg x 5/ Zottoman curls 12kg x 5) x 2

(Preacher BB curls 35kg x 5/ Incline DB curls 10kg x 5) x 3
(Preacher BB curls 30kg x 5/ Incline DB curls 8kg x 5) x 2

(CGBP 85kg x 5/ Overhead tricep DB extension 14kg x 5) x 5

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

Good pump, meant to be doing this tomorrow but I'm out tonight so that would never happen

[fussyjim]

14/02/12

Shoulders

(Push press 75kg x 5/ Front delt raise 8kg x 5) x 2
Push press 77.5kg x 5/ Front delt raise 8kg x 5
Push press 75kg x 5/ Front delt raise 8kg x 5
Push press 70kg x 5/ Front delt raise 8kg x 5

(Alternate DB press 32kg x 5/ Upright rows 30kg x 5) x 2 - PB
Alternate DB press 30kg x 5/ Upright rows 30kg x 5
(Alternate DB press 28kg x 5/ Upright rows 30kg x 5) x 2

(Facepulls 40kg x 5/ Rear delt cable flies 5kg x 5) x 5

Morning Weight - 87.9kg

Decent enough session, happy with alternate DB shoulder press. I struggled with 30kg not that long ago. Looking forward to start the summer cut!

[fussyjim]

15/02/12

Legs

Box squats 150kg x 5/ DB bulgarian squats 14kg x 5 - PB
Box squats 150kg x 4/ DB bulgarian squats 14kg x 5
(Box squats 140kg x 5/ DB bulgarian squats 14kg 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
140kg x 3
160kg x 3
170kg x 3 x 2

Abs and calfs

Happy with my squats, hopefully test my 3rm in a couple of weeks. Nice and easy on deads, 200kg next week.

[fussyjim]

17/02/12

Chest/Back

Bench 110kg x 5/ Press ups BW x 5 - Last bench rep assisted
(Bench 105kg x 5/ Press ups BW x 5) x 2
(Bench 100kg x 5/ Press ups BW x 5) x 2

(Dips BW +30kg x 5/ Cable cross overs 10kg x 5) x 5

Lat Pulldown 100kg x 5/ DB rows 24kg x 5
(Lat Pulldown 105kg x 5/ DB rows 24kg x 5) x 3
Lat Pulldown 100kg x 5/ DB rows 24kg x 5

(BOR 105kg x 5/ Scarecrows 5kg x 5) x 3 - PB
(BOR 100kg x 5/ Scarecrows 5kg x 5) x 2

Disappointed with bench, exactly the same as last week. Not progressed much at all over 3 months I have with every other lift though so not all bad. Very happy with BOR, really feel I can push this now with good form. Strong Dips, considering the additional bodyweight

[fussyjim]

18/02/12

Arms

(EZ bar curls 45kg x 5/ Zottoman curls 12kg x 5) x 3
(EZ bar curls 40kg x 5/ Zottoman curls 12kg x 5) x 2

(Preacher BB curls 30kg x 5/ Incline DB curls 10kg x 5) x 5

(CGBP 80kg x 5/ Overhead tricep extension 14kg x 5) x 5

(Tricep push downs 37.5kg x 5/ Single arm cable kickback 2.5kg x 5) x 5

Morning Weight - 88.4kg

Last arm session for atleast 4 months, moving onto WS4SB for a couple of weeks. Final weigh in at 88.4kg, just under 6kg added. Hoping it hasn't all been fat. Couple weeks of maintenance and then let the summer cut begin.

[fussyjim]

20/02/12

Upper - WS4SB

Bench
60kg x 5
80kg x 3
90kg x 3
100kg x 1
110kg x 1
122.5kg x 1 - PB

Incline DB press
32kg x 15
32kg x 17

BOR 70kg x 5/ Scarecrows 5kg x 5
(BOR 80kg x 5/ Scarecrows 5kg x 5) x 3

Shrugs
100kg x 10 x 3

Preacher DB curls
14kg x 10 x 4

Total Calories - 2839kcal
Protein - 233g
Carbs - 271g
Fat - 91g

Happy with my bench, felt rubbish and wasn't expecting to make it 125kg next week. Started on maintenance calories today, really want to just start cutting!!

[fussyjim]

22/02/12

Lower - WS4SB

Sumo Deads
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 2
190kg x 2
200kg x 1 - PB - 200kg Sumo Deadlift

Bulgarian split squats
50kg x 8 x 3

GHR
BW x 8 x 3

Ab work

Tonight was all about joining the 200kg club, which I did. Video above. Disappointed with the speed and the struggle to lock out. Form suffered too however got it out my system now and can concentraite on TUT with lower weights and better form

[MJ.23]

Sometimes it is ok to let form suffer a little to find your limits. Good lift pal. Just keep the arch in the lower back!!!

[fussyjim]

Definitely, cheers mate