Just want somewhere to record what i am currently doing - total volume workouts.
essentially aiming to lift more each session than the last, so:

week 1:
shoulders (today): 10378kg
chest: 7562kg
back: 10125kg (didnt have long in gym before being kicked out :/ ).
legs + arms: soon!

I wont just be doing primary exercises, so not just squats (infact my squats are crap as do fronts!) deads / chest and shoulder presses.
shoulders was potentially only as high because i had to use isolever shoulder press instead of standing BB (meaning i could do 130kg according to machine instead of sets of 70.

So you just waltzed in overhead pressed 10 ton, benched 7.5 ton, BOR'd 10 ton and walked out... nice 5 minute workout mate, impressive

Did the bar bend much then big lad..?

hahaha, session 1 is a bit misleading, how can i phrase it better hmm

hardly had a chance to goto the gym this last week, went this morning though, straight in with a chest workout:

20 sets (thought I did more than that!)
172 reps
total weight shifted: 16254kg

average of 812.7kg per set
average of 94.5kg per rep


session highlight: 5x6 dips at BW 125kg (no idea where this extra 5kg has come from!!). These are coming on

Some good numbers I guess, though the format of the journal as a whole is uhm weird to say the least...

yeah, the intention is just ot not do more than 12 reps and just concentrate on lifting heavy overall.
something different i know

aim to lift more each week or lift more on average :]

Back:

Total weight: 12635kg
sets: 18 (2 of those were singles)
reps: 133

Av kg per set: 702kg
av kg per rep: 95kg

High point: Not done deadlifts in anger in quite a long time, so to pull 200kg for a single felt good. Especially as im sure my previous 1rm was only 210kg!

Yesterday:
shoulders
sets 17
reps 163
total weight 13066kg

set av 769kg
rep av 80kg


Today:
legs
sets 12
reps 122
total weight 15830kg

set av 1319kg
rep av 130kg


Arms
sets 10
reps 100
total weight 4200kg

set av 420kg
rep av 42kg


will now be able to start some weekly comparisons :]

Chest

sets 15
reps 134
total weight 12515kg

av set 834kg (+21kg)
av rep 93kg (-1.5kg)

so, up on set average but down on rep average

highlight: 3x8 & 1x5 dips @BW (125kg), these are coming on nice and strong, will hit multiple sets of 10 and then start adding weight

another kinda highlight, 5x130kg on isolever incline press. i know its a machine but was happy with that :]

Back (no deadlifts this week)
sets 19
reps 165
total weight 16770kg

av set 883kg (+181kg)
av rep 102kg (+7kg)


Shoulders
sets 16
reps 151
total weight 11610kg

av set 726kg (-43kg)
av rep 77kg (-3kg) bugger! possibly because I didnt do BB shrugs which would have brought the av per rep back up.

Not deadlifting must lower the average as well.

yeah definitely the rep average

hmm, not sure whether to hit the gym tonite and do legs and arms or wait until weds, which would then mean not doing chest until friday.
want atleast a day between arms and chest as im going to be doing some cgbp for my tris which generally burn them out (quite strong on these!). dont want tris burnt out as hoping to hit a 10 rep set on dips (chest).

Chest
Sets 17
Reps 146
Total weight 14590kg

Av set 858kg (+24kg)
Av rep 100kg (+7kg)

Happy with that session, essentially:

Dips (BW=129kg - clothed with trainers on, im putting on some weight atm!! wish it was all lean hehe)
10xBW
8xBW
9xBW
8xBW
7xBW
Once i can hit 3x10 i will start adding weight, at this rate it shouldnt take long

2 warmup incline hammer iso
10x70
10x100

flat bb
10x90
10x100
6x110
2x120 (had more in me but wanted to give the next set a go..)
1x130 (again could have went for a 2nd atleast, but was on my own so thought better of it). was a pretty clean rep, think i could have went for 135 but instead took 30kg off and did:
8x100

cable crossovers (with 2 sec squeeze per rep)
4 sets : 84gk/84 / 98 / 70

Great work!
24h gym looks awesome.

thanks

yeah its a stunning gym, i miss it so much.

Back

Sets 16
Reps 148
Total weight 12890kg

av set 806kg (-loads)
av reps 87kg (-loads)

crap session imo. wasnt happy afterwards.
tried some rack DLs, back started to really hurt, this wasnt good. 5x140 and 1x170, had to stop because of back rather than forearms which is unusual :/
BORs were shockingly weak, struggling to hit 10x100.

maybe its a sign to take a week off or something.

When was the last time you had a break?

a proper decent break, probably about 5/6 weeks ago.
could have just been that i did rack dl's first and because it didnt feel good it just put a downer on the whole session.

thinking about it, i was hitting 10 reps for pretty much everything, so thats an increase in strength in iso lever lat pull downs for a start.

will see how shoulders go tomorrow, planning on hitting 30kg arnold presses for 8-10, if shoulders go wrong then it wont be too much of a problem as next week looks like this:

mon night - working
tues night - out
weds night - out watching the football (covent garden i think)
thurs night - wife is out
fri night - i can just not goto the gym or only do some cardio

you frm London Morba?

Morba wrote:a proper decent break, probably about 5/6 weeks ago.

Ahh you should be fine then, don't let one workout or exercise get you down... we all have them... Onwards and upwards!!

kp1512 wrote:you frm London Morba?

Live near Gatwick work in Staines :]

Bison wrote:

Morba wrote:a proper decent break, probably about 5/6 weeks ago.

Ahh you should be fine then, don't let one workout or exercise get you down... we all have them... Onwards and upwards!!

Yeah thats what im thinking now, just one of those sessions!

Shoulders
sets 16
reps 151
total weight 11610kg

av set 726kg (-43kg)
av rep 77kg (-3kg) bugger! possibly because I didnt do BB shrugs which would have brought the av per rep back up.


Shoulders

Sets 16
Reps 140
Total Weight 9958kg

Av set 622kg (-loads)
av rep 71kg (-6kg) not too bad actually, wasnt able to use iso shoulder press so was using smith for seated shoulder press, meaning a lot less weight. was repping 80kg for 8 on smith then supersetting with some DBs, so quite happy there.

I think because of the 2 different gyms ive been using and the differences in available equipment, this log is actually quite shite.
Overall i think what i have been doing has been good, but the way it reads is pants. There has definitely been progression in terms of weights being lifted and rep amounts and definitely some mass being added.

Bit of a dead week coming up, so much going on so will utilise work time to come up with a new routine, im definitely interested in a double workout day (posted about it previously) so going to see what I can come up with then post it up for comments and suggestions (fuelling it all mostly i think!).

Arms:

warmup - vbar pushdown 20 x 42kg

CGBP
12 x 60
10 x 80
10 x 100
5 x 110 / 5 x 90 (drop set)

EZ Curl
12 x 30
10 x 40
10 x 40
7 x 40

v bar pushdown & ez cable curl (superset)
10 x 77.5 / 10 x 42.5
10 x 82.5 / 10 x 47.5
10 x 87.5 / 10 x 52.5

1 hand cable pull down & db hammer curl (superset)
upset that unable to use a set of db's that i wanted and didnt want to do single cable curls
10 x 22.5 / 10 x 14 (slow)
10 x 22.5 / 10 x 14 (slow)


Was a snap decision to hit the gym, chose the wrong time for it really (5pm), was always going to be busy at that time on a friday!

Overall happy, ez curls were pretty damn strict and no pain on forearms (very happy with no pain!), will up the weight next session.
CGBP - can normally do more, but happy as not done for a while.

In and out in around 40 mins! (inc 5 mins warmup on treadmill)!