[Harry]

11/8/22 2nd push session, despite the heat it was very productive beating a lot of numbers in the logbook. food today at 3269kcals 80F 270C 260P

primal strength lateral raise – 9pins 1 x 13 / 8pins 1 x 17
hammer strength incline press – 45kg per side 1 x 8 / 35kg per side 1 x 12
cybex classic shoulder press – 9pins 1 x 10 / 8pins 1 x 13
pecdec – 12pins 1 x 12 / 11pins 1 x 14
lying crucifix lateral raise – 21kg pin 1 x 13 / 16kg pin 1 x 16
cross body tricep extension – 25kg pins 1 x 9 / 21kg pins 1 x 13
sternal cable chest press – 50kg pin 1 x 6 / 41kg pin 1 x 12
overhead katana tricep extension – 21kg pin 1 x 12 / 18kg pin 1 x 14

[Harry]

rough session in the heat, numbers stalled slightly. Dropped the load of compounds and getting form as tight as I can before building up strength from there. Legs 1
weighed in 74.65kg and ate 3234kcals with 75F 280C 255P

adductor – stack+25kg 1 x 10 / stack+10kg 1 x 16
weighted crunch – 10pins 1 x 15 / 8 pins 1 x 20
cybex seated hamstring curl – 170lb 1 x 8 / 130lb 1 x 16
leg extension – 10 pins (100kg) 10 reps / 8 pins 14 reps
hammer strength seated calf raise – 80kg 1 x 12 / 70kg 1 x 14
hack squat – 4.5 plates per side 1 x 8 / 4 plates per side 1 x 12 reps
leg press – 5 pps 1 x 8 / 4pps 1 x 13

really going to be focusing on slower eccentric and better form on leg days as its something I can feel slipping.

[Harry]

9/8/22 good pull session today, weighed in at new high 75.25kg after a significant drop.
food for today is 3305 kcals 77F 265C 245P

pullover machine – 7/15 pins 1 x 12 reps/ 6 pins 1 x 14 reps
dumbbell row – 52.5kg 1 x 11 reps / 45kg 1 x 13 reps
cybex vr1 pulldown – 175lb pin 1 x10 reps / 145lb pin 1 x 13 reps
conventional pause deadlift – 150kg 1 x 7 reps / 120kg 1 x 13 reps
rear delt fly – 25kg pin 1 x 9 reps / 21kg pin 1 x 13 reps
seated hammer curl – 17.5kg 1 x 8 reps / 15kg 1 x 13 reps
unilateral d handle curl – 30kg pin 1 x 9 reps / 20kg pin 1 x 15 reps
hammer strength preacher curl – 30kg 9 reps / 20kg 14 reps

[Harry]

3230calories 55f 265c 285p today

[Harry]

8/8/22 – push 1
mental session smashing numbers left right and center, dropped weight slightly too

hammer strength dip machine – 6 plate total – 6 reps / 4 plate total – 12 reps
incline dumbbell press – 37.5kg 6 reps / 32.5kg 9 reps
primal strength lateral raise – 9 pins 12 reps / 8 pins 16 re

Having a rest day either side of your Leg days would probably benefit your performance and progress then. I’d run Push, Pull, Off, Legs, Off, repeat on a rotation.

[/quote]
Thanks I’ll definitely consider that, had been thinking about running
push ,pull ,legs , rest , push, pull, legs, rest
Do you think this could work aswell?

[Harry]

Hi Harry. Good to see you logging on here. Have you gone straight into training Push, Pull, Legs and how do you feel your recovery is training Push, Pull, Legs on consecutive days? Do you feel your performance is affected at all on your Leg day without a rest in between?

Hi clare, I first started on upper/lower and then moved onto push pull legs about a year ago.
I feel that my recovery is good during the week, getting a solid 8-10hours sleep per night and enough food.
my first leg day has seen some poor performance before, this usually happens when I move up top sets to weights I haven’t done before, then progress in the log book stalls a bit. But I cut down volume to allow for better recovery and this has helped so far

[Harry]

*I posted exercises in the wrong order, this is how the session actually went;
adductor
leg extension
seated calves
crunches
hamstring curl
pendulum squat
iso leg press

[Harry]

Gym for the stay

Count yourself lucky pal! I’m at the end of a holiday in lanza for 10days aswell. My hotel’s “gym” is a tiny room with 2 7kg dumbbells and a broken technogym chest press.

Personally I like to eat good quality food from restaurants, that keeps me full for longer. Also the heat and sun tends to crush my appetite, so you might find yourself eating less than anticipated.

Don’t stress too much about it and enjoy yourself, your progress won’t become undone