blind freddy's log

Discussion in 'Member Journals & Pictures' started by blindbodybuilder, Aug 9, 2017.

  1. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 10/05/18

    week 1
    chest shoulders triceps

    db flat bench press
    35kg, 3 x 8

    db incline bench press
    27.5kg, 10, 7, 6

    seated lateral raise
    10kg, 2 x 15

    post delt raise
    6kg, 2 x 15

    skullcrusher hammer bar
    27.5kg, 10, 9, 8

    tricep pushdown blue band
    3 x 15

    couple extra reps on bench so things are moving in the right direction.

    day 67 mk, probably only going for another week or so.
     
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  3. Eidolon

    Eidolon Bit Fatty

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    Great news on the squats :)

    I also had knee pain on hacks because I tried to stop at parallel. Going down deeper worked a lot better, but I still don't go heavy on them.
     
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  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Yeah I'm pretty happy, smith machine is ok but rather free squat anyday.

    I am going to drop hacks entirely and just do some extra sets of bb squat at a lighter weight after my heavy sets and hopefully my knees will improve.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 12/05/18
    week 1
    deadlift day

    deadlift
    145kg, 5, 5, 5, 3, 3

    bb row pronated
    35kg, 3 x 12

    happy with the increase and was moving quite quickly for the first couple of sets, started to slow down after that so only did 3 for the last two sets.

    only some light rows for assistance, thinking it might be better to do a less is more approach.

    if I do 5 x5 deads i'll pretty much leave it at that and will start to alternate with some dynamic work every other week and do extra assistance work on the dynamic day.
     
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  6. Eidolon

    Eidolon Bit Fatty

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    That's pretty spectacular deds Fred :cool:
     
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  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thanks man....ha ha.

    What do you reckon about alternating between 5 x 5 and a dynamic effort day for my deadlift day?

    Or do you think I should just stick with straight 5 x5 for a while?

    I am just wondering if constantly doing heavy deads may be a bit to much, considering I am a natty lifter, @Venkman your opinion would be greatly appreciated here also man.
     
  8. Eidolon

    Eidolon Bit Fatty

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    I like 5x5 - it's simple and works well for me. It prevents you from going too heavy, otherwise you'll end up falling short in the last few sets. Granted, I'm a novice lifter so any program will probably deliver results :)
     
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  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 13/05/18
    week 1
    chest shoulders triceps

    db flat bench press
    30kg, 3 x 10

    db incline bench press
    22.5kg, 3 x 12

    seated lateral raise
    10kg, 2 x 15

    post delt raise
    6kg, 2 x 15

    tricep dip blue band pushdown superset
    20, 20, 15
     
  10. Venkman

    Venkman Well-Known Member

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    I'd stick with 5x5 for a while if I were you man. Roughly what % are you working at for 5x5? If you feel it's too much I think you'd do better to drop the % at some point in some way. Either
    1) Do one 5x5 at the % you're doing now then drop 10-15% off for the next week and repeat
    2) Do 3 weeks and a deload (or a dynamic day if it tickles your fancy).
    3) Do a % based wave over a few weeks

    There's a number of ways you could do it. Just depends how beat up you're getting from the current 5x5 %.
     
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  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thanks heaps blokes.

    I haven't done a 1rm but I would estimate I am working at about 85% at the moment.

    Think I will keep things simple and go with option 2 which is basicly what I am doing now, deloading every 4th week seems to be working.

    I have just been feeling a bit stiff and sore lately but it probably has more to do with getting old than over training.
     
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  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 15/05/18
    week 2

    legs posterior chain core

    bb squat
    100kg, 5 x 5
    80kg, 2 x 7

    45 back ext
    20kg + blue band, 2 x 10

    ghr
    25kg, 2 x 15

    lat pulldown, wide grip, pronated
    50kg, 12, 12, 10

    standing cable abs
    45kg, 13, 12

    feels so good to be free squatting rather than using the smith machine 5 x 5 felt strong today will go a little heavier next week.

    should get a good carry over to my dead lift from the free squat can really feel my posterior chain gets so much more of a workout and just all round systemic strength, now I am remembering how much I love bb squats.
     
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  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 17/05/18
    week 2

    chest shoulders triceps

    db flat bench press
    37.5kg, 4
    35kg, 8, 5

    db incline bench press
    27.5kg, 10, 10, 9

    seated lateral raise
    10kg, 2 x 15

    post delt raise
    6kg, 2 x 20

    skullcrusher hammer bar
    30kg, 2 x 7
    20kg, 2 x 12

    bit of a mixed bag this workout.
    went for a set at 37.5 on flat bench which is the heaviest I've gone since starting training this time, was ok with 4 reps, then dropped back to 35, felt pretty decent the first set of 8 but I died in the ass after that.

    incline bench went pretty well got more reps than I have before.

    went heavier than I have previously on skullcrushers and felt good, did two sets heavy then two lighter and went for the pump.


    mostly a good workout but a bit disappointing on flat bench.
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 19/05/18

    week 2
    deadlift day

    deadlift
    145kg, 5, 5, 5, 5, 3
    bb row supinated
    70kg, 2 x 8

    rdl
    70kg, 1 x 10

    bb shrug
    80kg, 2 x 10

    good workout deads moved quite a bit better than last week.


    throwing in some shrugs, could have gone heavier but haven't done them for ages so just got a feel for them.

    day 76 mk, nearly finished this run definitely feel I got results, they were pretty full on for the first couple of weeks but seem to have become less noticeable.

    Will be interesting to see how I feel when I stop which will be in about a week.
     
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 20/05/18

    week 2
    chest shoulders triceps

    db flat bench press
    27.5kg, 3 x 12

    db incline bench press
    22.5kg, 3 x 12

    seated lateral raise
    10kg, 2 x 16

    post delt raise
    6kg, 2 x 20

    skull crusher hammer bar
    20kg, 2 x 15

    tricep pushdown blue band
    2 x 20

    got given a couple of samples of GAT pmp stim free pw pump formula, used two at once and went for a big pump session this workout.

    higher reps lighter weight short rest could hardly move by the end of it, definitely got an excellent pump but you would want to after double dosing any half decent pump formula.
     
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  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 22/05/18

    week 3
    legs posterior chain core

    bb squat
    105kg, 5, 5, 5, 5, 2

    80kg, 2 x 8

    45 back ext
    20kg + blue band
    2 x 12

    ghr
    25kg, 2 x 15

    lat pull down, wide grip pronated
    55kg, 2 x 12

    standing cable abs
    45kg, 14, 12, 12

    good workout, pretty sure I would have got all the reps on squat except on the last set I must not have been standing squarely in the rack and hit the plates against the rack on the descent and just couldn't sort the issue out so abandoned the last set.
     
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  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 24/05/18

    week 3

    chest shoulders triceps

    db flat bench press
    37.5kg, 5, 5
    35kg, 7

    db incline bench press
    30kg, 3 x 8

    seated lateral raise
    10kg, 2 x 17

    post delt raise
    6kg, 2 x 20

    skullcrusher hammer bar
    30kg, 2 x 8
    20kg, 2 x 15

    top workout, made improvements on every movement.

    made me realize though that I stuffed up not stocking up on the now banned pw's, got given a tub of rocket fuel and man it is the shit, felt strong as and like I could have just kept training, freaking awesome.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 26/05/18
    week3

    deadlift day

    deadlift
    145kg, 5 x 5

    bb row supinated
    70kg, 2 x 10

    rdl
    70kg, 1 x 12

    bb shrug
    90kg, 2 x 15

    first time completeing the full 5 x 5 at this weight so happy with that, deload next week then see if I can go a bit heavier.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 27/05/18
    week3

    chest shoulders triceps

    db flat fly, flat bench superset
    fly's, 15kg, 3 x 15
    bench, 22.5kg, 3 x 12

    db incline fly, incline bench superset
    fly's, 15kg, 3 x 15
    bench 22.5kg, 3 x 8

    seated lateral raise
    10kg, 2 x 17

    post delt raise
    7.5kg, 2 x 10

    db skullcrusher, band tricep pushdown superset
    skullcrusher 12.5kg, 3 x 12
    blue band pushdown, 3 x 20

    just felt like doing something different today.
     
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  20. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 29/05/18

    deload week

    legs posterior chain core

    bb squat
    105kg, 1 x 5
    80kg, 2 x 8

    45 back ext
    25kg, 2 x 12

    ghr
    25kg, 1 x 15

    standing cable abs
    45kg, 15, 15, 12

    good workout for a deload.

    regretting doing the bloody fly's on sunday, my shoulder has been sore last couple of days after being fine for ages, the only thing I can attribute it to is doing the fly's, won't be doing them again any time soon.
     
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  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 31/05/18
    deload week

    chest shoulders triceps

    db flat bench press
    37.5kg, 5
    35kg, 8
    32.5kg, 8

    db incline bench press
    25kg, 12, 12, 11

    seated lateral raise
    10kg, 2 x 20

    post delt raise
    7.5kg, 2 x 12

    skullcrusher hammer bar
    30kg, 2 x 8
    20kg, 2 x 15

    this was a good workout and still went pretty hard, not going to do the second chest shoulders tricep workout on sunday so that will effectively halve the volume which should be an effective deload.



    so ended up stopping the mk-677 last Wednesday which was a couple of days short of 12 weeks and I definitely have noticed it.

    really notice how full I was while on it, basicly felt like I had just finished a workout all the time.
     

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