radicalry00 wrote:Didn't really feel like doing legs today but I dragged myself down to the gym and had an OK session. I wasn't really pushing for any improvements on my lifts tbh. Just one of those "meh" sessions.

Hate those sessions and had a few of them myself until this week. I sometimes think it's your body telling you to back off a bit...mind over matter!

Good numbers nonetheless

ollie wrote:

radicalry00 wrote:Didn't really feel like doing legs today but I dragged myself down to the gym and had an OK session. I wasn't really pushing for any improvements on my lifts tbh. Just one of those "meh" sessions.

Hate those sessions and had a few of them myself until this week. I sometimes think it's your body telling you to back off a bit...mind over matter!

Good numbers nonetheless

Cheers Ollie. Yeah definately. I just lacked the motivation yesterday I think.

Over the last 2 or 3 years I have learned that 'mind over matter' is such a true statement. Especially when it comes to BBing / PLing.

Today was Chest & Biceps:

Incline BB press: 11x60kg, 10x70kg, 8x75kg, 6x80kg, 1x95kg - ( mate had to help me towards the end of the 95kg rep. I did the set abit too quickly after the 6x80kg. I only had about 40secs rest, I should have waited 2 minutes or so to attempt a 1 rep set.)
Incline flyes: 12x15kg, 12x20kg, 10x22.5kg, 8x25kg
Incline DB press: 11x20kg, 8x25kg, 7x27.5kg
Cable crossovers: 14x4stack, 14x4stack, 14x4stack
BB Curls: 15x20kg, 10x40kg, 6x47.5kg, 4x52.5kg - PB
DB curls: 8x17.5kgs, 6x20kgs, 5x22.5kgs
Preacher curls: 10x30kg, 6x35kg

Workout length: 60 minutes.

Yesterday was back-Gave deadlifts a miss this week as I've done them for a few months now.

Standing calf raises: 10x10stack, 15x12stack, 15x12stack, 15x12stack, 17x12stack
Chin ups: 8xbw, 8xbw+10kg, 7xbw+15kg, 6xbw+15kg
Lever BOR's: 12x40kg, 10x50kg, 8x60kg, 7x70kg
CG seated rows: 10x12stack, 8x13stack, 7x14stack
Wide grip pulldowns: 10x9stack, 8x10stack, 6x11stack, 6x12stack

Workout length: 40 minutes

Today was Shoulders & triceps:

HC>PP: 15x20kg, 11x40kg, 8x45kg, 4x55kg
Smith machine shoulder press: 10x20kg, 10x40kg, 8x55kg, 6x65kg
Side lateral raises: 14x12.5kg, 12x12.5kg, 12x12.5kgs
Weighted dips: 9xbw, 10xbw+10kg, 8xbw+15kg, 6xbw+25kg
Skullcrushers: 10x30kg, 10x35kg, 8x40kg, 6x45kg - PB
V-bar pushdowns: 12x5stack, 10x6stack, 8x7stack
OH rope pushdowns: 12x3stack

Workout length: 65 minutes

Some good work there mate,back to the 95kg Incline, you should IMO have 2-3 mins rest before attemting a 1 rep set. Nice looking sesh's there though fella !

Looking good Ryan, good call resting deads after last week's effort.

Jake The Muss wrote:Some good work there mate,back to the 95kg Incline, you should IMO have 2-3 mins rest before attemting a 1 rep set. Nice looking sesh's there though fella !

Thanks Jake. I'm really enjoying the routine I'm doing at the moment. I'll attempt the 95kg next week but have at least 3 minutes rest this time.

Richard wrote:Looking good Ryan, good call resting deads after last week's effort.

Thanks Richard. I think I'll give them a miss next week too and then go back to them the week after. TBH, after doing both the lever BOR's and seated rows yesterday my lats are really aching. I don't think I've hit them that well for ages because I' usually do deads at the start all of my back sessions.

BTW, I really like the lever BOR's. First time I've ever used the machine but they felt really good. Here's a gif on them if anyone else is unsure of what they are (as I was a few weeks ago)

LOL The gif I posted from exrx.net has turned into a pwned pic

Today was Chest & Biceps:

Incline BB press: 11x60kg, 10x70kg, 8x75kg, 6x80kg, 1x95kg - PB - Easy this week!
Incline flyes: 12x20kg, 10x22.5kg, 8x25kg
Incline Hammersmith press: 11x40kg, 8x50kg, 6x60kg
Cable crossovers: 15x4stack, 15x4stack, 15x4stack
DB curls: 8x20kgs, 6x22.5kgs, 5x25kgs
BB Curls: 15x20kg, 10x40kg, 6x47.5kg, 4x50kg
Preacher machine curls: 8x3stack, 6x4stack, 4x5stack

Workout length: 65 minutes.

Yesterday was back

Standing calf raises: 10x10stack, 15x12stack, 15x12stack, 15x12stack, 17x12stack
Lever BOR's: 12x40kg, 10x55kg, 8x60kg, 6x75kg
Chin ups: 8xbw, 6xbw+10kg, 6xbw+10kg, 6xbw+10kg
CG seated rows: 10x12stack, 8x13stack, 7x14stack
Wide grip pulldowns: 10x9stack, 8x10stack, 6x11stack, 6x12stack

Workout length: 50 minutes

Today was Shoulders & triceps:

HC>PP: 15x20kg, 11x40kg, 8x45kg, 6x55kg
Smith machine shoulder press: 10x40kg, 10x50kg, 8x55kg, 6x65kg
Side lateral raises: 14x12.5kg, 14x12.5kg, 14x12.5kgs
Weighted dips: 10xbw, 10xbw+10kg, 8xbw+15kg, 7xbw+25kg, 2xbw+35kg - PB's
Skullcrushers: 10x35kg, 8x40kg, 8x40kg, 6x47.5kg - PB
V-bar pushdowns: 12x5stack, 10x6stack, 8x7stack
OH rope pushdowns: 12x7stack, 12x7stack

Workout length: 65 minutes

Very nice PBs on dips Ryan

Thanks Rich.

Today was legs:

Standing calf raises: 15x8stack, 15x13stack, 15x13stack, 15x13stack
ATG squats: 15x60kg, 9x100kg, 6x120kg, 5x130kg
Leg extensions: 10x9stack, 8x11stack, 8x11stack, 6x12stack
SDL's: 12x60kg, 10x80kg, 8x100kg, 6x120kg
Leg curls: 10x7stack, 8x8stack, 6x9stack

Workout length: 50 minutes

Good solid workout fella,nice squats in particular.

Thanks mate. I'm finding it harder to progress with squatting as of late though. I am adding a few reps every so often though.