Joshua
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Well… that was shit. Progressed all my lifts on my upper movements, then a wave of fatigue washed over me and I regressed on every. single. lower lift… except for my calf raises.
Just started my cut as well, eating at 2500 calories for now, but I’ll taper it down to 2000 next week.
My sessions over slowly crept up in length over time, nearly at the hour and half mark at the moment. I enjoyed full body for the last 7 weeks, but I’m unsure if I wanna continue it when I get back to my normal gym.
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Good session, good amount of progression, it’s looking like I’m stalling on my rope pushdown, will see how I go next week. Last week before I get back to normal gym and I start new phase in diet, this mini bulk went to pretty good, gained about a 1 kg in 5 weeks. Keen to get this excess fat off.
Here’s the session:
Lying Leg Curl – 86 x 8, I am pretty sure I inputted the wrong weight on my last log. Cause it said I did 88 last week, but I warmed up to 88 and it definitely felt heavier than last week.
Squat – 130 x 4, good steady progress, will have my belt and squat shoes back next week
Leg Ext – 122 x 13
Standing Calf Raise – 147.5 x 16
Smith Incline – 72.5 x 20
Seated DB Shoulder Press – 17.5 x 19
Smith JM Press – 60 x 19
Hammer Lat Pulldown – 40 x 21
Chest Supported Row – 40 x 27, realised I accidentally put 5kg then I did last week. Oh well, still good progression on this weight. Will push to 50 regardless.
Standing Lat Raise – 12.5 x 21, 12
Rope Pushdown – 33.7 x 19
DB Curl – 15 x 16
Decline Crunch – +10 x 13 -
Had an objective this session rather than progression, I did a form audit on all my lifts cause I was pretty iffy about some of the exercises I did last time. This saw me lose some weight but idc because if it means I have better form and actually hit the muscle I’m training.
However, my shoulder pressing and Tricep isolation saw regression, but it’s definitely because of bad choices I made last night In regards to having beers with mates. But I accept that consequence. Anyways here’s my session.
Incline DB – 32.5 x 8
Smith Shoulder Press – 80 x 4
Dips – +15 x 9
Pull Ups – +10 x 6
Barbell Row – 80 x 8, this saw me change my form to pulling from a dead stop on the floor and touching my belly with the bar, with some body English to smooth the strength curve at the top of the ROM.
Seated Lateral Raise – 10 x 10, 10 x 8, changed form to keep hand position and elbow angle constant
Straight Bar Pushdown – 38.7 x 7, felt super heavy for some reason, gonna attribute it to drinking from the night before.
Barbell Curl – 40 x 10
Lying Leg Curl – 65 x 20
Selected Leg Press – 120 x 21
Leg Ext – 87 x 21
Leg Press Calf Raise – 135 x 17
Hanging Toes to Bar – x 8 -
Good sesh, fucked my sleep the last couple nights but still had progression, but I probably would have more if I actually got 8 hours. Anyways here’s what I did
SLDL – 150 x 6
Smith Squat – 102.5 x 7
Leg Ext – 122 x 11
Standing Calf – 145 x 14
Chest Press – 61 x 21, non-converging
Machine Shoulder Press – 32 x 18, same as last time :/
Seated Dip – 80 x 20
NCG Pulldown – 75 x 20
T Bar Row – 30 x 20
Upright Row – 30 x 21
Single Arm Pushdown – 11.2 x 21
Cable Curl – 18.7 x 24
Hanging Leg Raise – x 17 -
Another good session, but I lost a few reps on my shoulder press cause my form was shit and misgrooved. So I just lowered the weight and went again, was okay, but I’m not counting that for anything.
Incline Bench – 82.5 x 8
Seated OHP – 60 x 5, 45 x 9
CG Bench – 90 x 4
WG Pulldown – 91.5 x 8, woooo fuck yeah
Seated WG Cable Row – 85 x 8
Cable Lat Raise – 9.7 x 13
OH Cable Ext – 26.2 x 9
Machine Preacher – 35 x 10
DB RDL – 35 x 22
45 deg Leg Press – 200 x 14
Leg Ext – 84.5 x 23
Leg Press Calf Raise – 125 x 24
Weighted Knee Raise – 12.5 x 10 -
Another good sesh, session times are beginning to get longer, added weight and reps to all my lifts in varying degrees so I’m still progressing, no recovery issues either so I’m going keep pushing this shit.
Lying leg curl – 88 x 8
Squat – 130 x 3, this felt off but my form was better than last week
Leg ext – 122 x 8
Standing Calf – 135 x 8
Incline smith – 72.5 x 18
Seated DB shoulder press – 17.5 x 18
Smith JM Press – 60 x 18
Underhand 1arm hammer pulldown – 40 x 19
Chest Supported Row – 45 x 20
Standing Lateral Raise – 12.5 x 20
Rope Pushdown – 33.7 x 19
DB Curl – 12.5 x 22
Decline Crunch – 10 x 12 -
Yep another good session, lost some reps on the leg extension which is not ideal dunno why I failed so early, was likely just being a bitch ass. Will fucking it up next time I do it. Always here’s what I did
Incline DB Bench – 35 x6
AD Press (Smith)- 80 x 7
Dip – +15 x 7
Pull Ups – +7.5 x 7
Barbell Row – 102.5 x 6
Seated Lat Raise – 15 x 10
Straight Bar Pushdown – 43.7 x 9
Barbell Curl – 40 x 9
Lying Leg Curl – 62.5 x 24
Selected Leg Press – 117.5 x 23
Leg Ext – 84.5 x 18
Calf Raise (Leg Press) – 125 x 21
Hanging Leg Raise x 15 -
Another good session, had progress on all lifts.
- SLDL – 150 x 5
- Smith Squat – 100 x 7
- Leg Ext – 117 x 10
- Calf Raise – 125 x 16
- Machine Press – 61 x 17
- Machine Shoulder Press – 32 x 18
- Dip Machine – 80 x 19
- NGCG Pulldown – 75 x 18
- T-bar Row – 25 x 21
- Upright Row – 30 x 19
- Single Arm Pushdown – 11.2 x 19
- Cable Curl – 17.2 x 25
- Cable Crunch – 36.2 x 20
Had a lot of fun during this session, I love SLDL’s so fucking much I just wanna pick up the world. Looking back my Squat to Leg Ext ratio is weird as fuck, maybe a glute weakness? Gassed my self the fuck out on the pulldowns, was good.
Btw on my rest days, just doing 30 minutes of cardio, I won’t be logging it, just FYI.