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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    Friday, 06/09/19
    legs back, week 1

    raptor squat
    130kg, 15, 15, 10

    45 leg press
    200kg, 3 x 8
    160kg, 15

    45 back extension
    3 x 30, 10kg first 15 of each set

    lying leg curl
    20kg, 3 x 10

    lat pulldown pronated to front
    55kg, 3 x 8
    50kg, 8
    45kg, 10

    woke up this morning with a terrible headache and just generally feeling like shite, by the time it was time to go to the gym I felt better but still far from 100%.

    so still went to the gym and just did my normal routine but reduced the intensity by a fair bit, by the end of the workout I felt a bit better still, but still don't feel right, hope i'm not getting sick.

    still managed a reasonable workout.
     
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 08/09/19
    chest shoulders triceps, week 1

    db fly db benchpress superset
    flat db fly, 22.5kg, 3 x 12
    flat db benchpress, 27.5kg, 8, 8, 4

    standing bb OHP
    35kg, 10, 10, 10, 9

    skullcrusher hammer bar
    30kg, 2 x 8
    25kg, 8
    20kg, 10

    tricep pushdown blue band
    2 x 30

    good workout, seem to have come good from whatever I had on Friday, guess it must have been some sort of bug.

    going to just do 3 sets for the chest superset from now on.

    good improvement on OHP, will go a bit heavier next week.

    skullcrushers felt a bit week today but considering I had just done nearly 40 reps of OHP prssing before them I guess it was ok.
     
  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 09/09/19
    back, legs, week 2

    deadlift
    110kg, 3 x 10

    bb row, supinated
    60kg, 3 x 12

    bb row, pronated
    55kg, 3 x 12

    inverted row body weight
    3 x 12

    rdl with band
    60kg, 3 x 8

    bb shrug
    85kg, 3 x 15

    excellent workout, feel pretty much 100% again.

    deads felt strong, still doh no straps, haven't decided if I will go heavier or go for more reps first, probably will go for more reps as i'm worried about stuffing my back again so I want to have the weight totally mastered before going any heavier.

    rows feeling strong.

    rdl with band was challenging at 60kg, will definitely go for higher reps before going any heavier.

    same with shrugs going to look for probably sets of 20 before going any heavier.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 11/09/19
    chest shoulders triceps, week 2

    bb flat bench press
    75kg, 5, 4
    70kg, 6

    db incline bench press
    30kg, 5, 4
    27.5kg, 8

    pec deck
    50kg, 2 x 10
    45kg, 15
    40kg, 20

    post delt machine
    50kg, 3 x 15

    seated lateral raise machine
    23kg, 3 x 15

    db skullcrusher
    10kg, 3 x 10

    tricep pushdown straight bar
    65kg, 2 x 10
    with rope
    30kg, 2 x 12

    excellent workout, either went heavier or got extra reps on every movement except triceps which I changed things up on today seeing as the cable pushdown was being used when I wanted to use it.

    also used the seated lateral raise machine today rather than using db's and I reckon I will be using this machine from now on, really liked it.


    even though I only got one extra rep on bb bench they felt really strong so i'm happy.

    got the 30's for incline bench and they felt good, went really deep on every rep which I don't think I've been doing that well before this, the 27's felt really light after doing 2 sets with 30 so pretty happy with how things are progressing.
     
  6. Tommy74

    Tommy74 New Member

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    Yeah, its a start for sure..and I agree with that other guy about people laughing about the weight(wanna come to MY house and deadlift 600 pounds?)...its a start and its justified and Im proud of you...in my younger years I did the bro split, I would recommend people against that these days...and do a full body workout of compound lifts and maybe some isolation at the end of a workout...a= if u do a BRO split, u have to be strict, and thats cool and all. but what happens when say, u have to take someone to the hospital or whatever and you will miss ur SPLT....see...that doesnt matter with a full body..and dont believe the bullshit that u phase out with full body lol (Im 45 and have 19 inch arms lol)
     
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  7. Tommy74

    Tommy74 New Member

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    ...oh and..lol...just so you young guys know..dumbell shrugs wont give u traps, thats genetic..u should all know this by now lol...Youre all wasting ur time doing silly little lifts lol....come on now, u know dumbbell presses, incline presses, barbell, hack squats or 45 degree leg press or squats ...T-bar rows, seated rows, lat pulldowns and some iso work on ur calves bis and tris come on simple
     
  8. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thanks for the encouragement @Tommy74 but that was two years ago...lol...I think I am doing some reasonably respectable weights on some of my lifts now.

    I am also 45 and have had a few injuries over the years so I am never going to go super heavy, also I am natty, are you?

    Friday, 13/09/19
    legs, back, week 2

    raptor squat
    180kg, 3 x 8

    45 leg press
    200kg, 2 x 14
    150kg, 15, 18

    45 back extension
    3 x 30, 10kg first 15 of each set

    lying leg curl
    25kg, 3 x 10

    lat pulldown, pronated to front
    55kg, 3 x 10
    50kg, 10
    45kg, 12

    excellent workout, 180 on the raptor I am pretty happy with, will be building up the reps before going any heavier.

    heaps of reps on leg press, just went until I couldn't get anymore on the last set, even though 200 is starting to feel pretty easy for the first 10 reps going to weight until the next block before going any heavier.

    back extension comeing along well will add some more weight to this next block also.

    hams definitely starting to get stronger.

    really concentrated on pulling with my lats on pulldowns and held it at the bottom on the last rep of each set, still won't be rushing to go heavier as my arms are wanting to take over on the heaviest sets so reckon I can work my lats at this weight for a bit yet.
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 15/09/19
    chest shoulders triceps, week 2

    db fly db benchpress superset
    flat db fly, 22.5kg, 3 x 14
    flat db benchpress, 30kg, 5
    27.5kg, 2 x 6

    standing bb OHP
    37.5kg, 4 x 6

    skullcrusher hammer bar
    30kg, 2 x 8
    20kg, 12

    tricep pushdown blue band
    2 x 30

    good workout, trying to get the bench a bit heavier went ok for a first go

    upped the OHP by 2.5kg and it made a big difference, hopefully I won't get stuck at this weight.
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 16/09/19
    back legs, week 3

    deadlift
    110kg, 12, 12, 10

    bb row supinated
    60kg, 3 x 12

    bb row pronated
    55kg, 3 x 12

    inverted row body weight
    3 x 12

    rdl
    65kg, 8, 8, 6

    bb shrug
    85kg, 3 x 15

    did this workout late in the afternoon and it was getting cold so it was done pretty much as fast as I could, got the whole lot done in about an hour.

    first two sets of deads felt really strong but with such short rest I just couldn't hold on for 12 reps on the third.

    everything else was pretty much the same as last workout but done with less rest so i'm happy with it.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 18/09/19
    chest shoulders triceps, week 3

    bb flat bench press
    75kg, 5, 4
    70kg, 6

    db incline benchpress
    30kg, 6, 5
    27.5kg, 7

    pec deck
    50kg, 15, 10
    40kg, 15
    30kg, 40

    post delt machine
    42.5kg, 3 x 20

    lateral raise machine
    23kg, 3 x 20

    machine tricep extension
    30kg, 3 x 15
    23kg, 15

    tricep pushdown straight bar
    50kg, 15, 13
    underhand grip
    30kg, 2 x 15
    ok workout, I played up on Tuesday night and wasn't feeling very strong when I got to the gym so all in all I reckon I did ok.

    tried a few new movements, machine tricep extension, which I loved and will be doing more of and did some tricep pressdown with an underhand grip both of which hit the tris from different angles than usual so might be sore tomorrow.

    deload next week so hopefully next block I can get to 80kg on the bench.
     
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  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 26/09/19

    chest shoulders triceps, deload week

    db flat bench press
    30kg, 3 x 8
    27.5kg, 10
    25kg, 2 x 10

    seated lateral raise
    7.5kg, 2 x 20

    post delt raise
    5kg, 2 x 15

    skullcrusher hammer bar
    20kg, 3 x 12

    tricep pushdown blue band
    2 x 30

    so I've been misbehaving a bit lately, I guess I timed it pretty well since this is a deload week, but this was the first workout in 9 days and it felt good to get back under the iron.

    back on track now and will be heading to the gym for a leg sission tomorrow.

    will just continue to call this a deload week and then start going hard next week.
     
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  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 27/09/19
    legs back deload week

    45 leg press
    200kg, 15
    240kg, 3 x 6
    200kg, 10
    150kg, 2 x 20

    ghr
    3 x 20, body weight

    lying leg curl
    20kg, 2 x 15

    lat pulldown, pronated to front
    50kg, 3 x 8
    40kg, 3 x 12

    pretty good workout, just did leg press for something different and definitely got a good workout from it, 240 is a reasonable weight considering I go deep and really try not to bounce out of the bottom of the rep, walked away from the leg press with my quads pretty smoked.

    did some ghr and really enjoyed them.

    lying leg curl together with the ghr and I reckon my hams might be a bit sore tomorrow.

    I seem to lose strength on pulldowns faster than most movements, even at 50kg I struggled to feel it in my lats and my arms wanted to take over, got a good lat workout by lowering it to 40 and really concentrating on pulling with my lats.

    just going to do core work and calf work over the weekend and then next week back at it properly.
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 30/09/19
    back legs, week 1

    Bulgarian squats bodyweight
    2 x 50 each leg

    inverted row bodyweight
    3 x 15

    bb row supinated
    55kg, 3 x 12

    bb row pronated
    55kg, 3 x 10

    bb shrug
    55kg, 3 x 20

    rdl
    55kg, 3 x 10

    feeling better each workout I do.

    thought I would just do lots of reps with short rest and ended up being a pretty decent workout.

    legs were about as pumped as they get after the sets of 50 Bulgarians.

    warmed up with the inverted rows then just put the 25kg plates on the bar and just did everything with that weight and just went throught it all with short rest.

    definitely feel back on track, looking forward to getting to the gym on Wednesday for chest.
     
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  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 02/10/19
    chest shoulders triceps, week 1

    bb flat bench press
    75kg, 3, 2
    70kg, 4

    db incline bench press
    30kg, 4
    27.5kg, 2 x 6

    pec deck
    40kg, 2 x 15
    30kg, 2 x 20

    seated lateral raise machine
    23kg, 3 x 15

    post delt machine
    40kg, 3 x 15

    tricep extension machine
    36kg, 3 x 12
    30kg, 12

    tricep pushdown, supinated, pronated superset
    supinated, 30kg, 25
    pronated 50kg, 15

    second set
    supinated, 30kg, 30
    pronated, 50kg, 15

    good workout, I was expecting to have lost a little bit of strength but it was only a small loss so i'm pretty happy.

    I was going to go for 80kg on bench this block but that will have to wait until next block now, it's my own fault for being an idiot, playing up and sacrificing my training for the sake of partying, oh well lesson learnt and not to much damage done, so forget about that and just get on with it.

    all in all, I went as heavy as I could on bench press movements without having to grind out any sloppy reps, then just went a bit lighter but kept the intensity high with short rest again on the rest of the workout.


    all things considered a good workout.
     
    Last edited: Oct 2, 2019
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  16. Venkman

    Venkman Well-Known Member

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    Sometimes those party nights help put you back on track man. Like a palate cleanser haha. Onwards and upwards.
     
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  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Yeah man I hear that and it actually does feel that way, my problem is though when I start I don't know when to stop, pulled the pin just in time I reckon.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 04/10/19
    legs, back, week 1

    raptor squat
    180kg, 2 x 8

    bb squat
    60kg, 3 x 10

    45 leg press
    180kg, 3 x 12

    lying leg curl
    25kg, 3 x 12

    lat pulldown, pronated to front
    40kg, 12
    45kg, 4 x 10
    40kg, 2 x 12

    good workout, a little different but happy with how it went.

    happy to get 180 on the raptor, only just got 8 on the second set so I left it at two sets.

    the leg press was being used so decided to see how some free squats felt.

    so they felt really good only went light seeing as I haven't done them for ages but got sets of 10 and still had plenty left in the tank, might keep doing them for the rest of this block and see how I go when they get a bit heavier.

    had to go a bit lighter when I did do the leg press after the sets of squats.

    the area of the gym where the ghr is was being painted so couldn't do them today.

    kept the lat pulldown light so could keep the focus on the lats and just did heaps of reps.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 06/10/19
    chest shoulders triceps, week 1

    db fly db benchpress superset
    flat db fly, 22.5kg, 3 x 12
    flat db benchpress, 30kg, 6, 5, 2

    standing bb OHP
    35kg, 4 x 8

    skullcrusher hammer bar
    30kg, 2 x 10
    25kg, 12

    tricep pushdown blue band
    20 underhand, 30 overhand, x 2

    didn't think this was a very good workot until I looked back and realized it has been 3 week since I did this workout and I only dropped a couple of reps on flys and last time I only did the first set at 30kg, so all in all very happy, the supersets weren't very super though, quite long rests between flys and bench.

    went a little lighter on standing OHP but only by 2.5kg.

    all in all a good workout and definitely getting back on track.
     
  20. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 07/10/19

    back, legs, week 2

    Bulgarian squat, body weight
    2 x 50 each leg

    inverted row body weight
    3 x 15

    bb row supinated
    60kg, 3 x 10

    bb row pronated
    55kg, 3 x 10

    rdl
    60kg, 3 x 10

    bb shrug
    60kg, 3 x 20

    good workout, still don't feel quite as strong on rows as I did last block but not far off.

    60kg feels easy for the first half of the set but the last half feels harder, I guess I have just lost some conditioning, just going to keep thing a bit lighter and keep trying to get more reps each workout at least for the rest of this block.

    rdl feeling good, might go a bit heavier on these next workout

    definitely will keep going heavier on shrugs

    my quads are really getting smashed with these high reps sets of Bulgarians, will keep doing the high rep approach on Monday and hitting them with heavier weights on Friday and see how that works for a while.
     
  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 09/10/19

    chest shoulders triceps, week 2

    bb flat bench press
    75kg, 3
    70kg, 4
    60kg, 8

    db incline bench press
    30kg, 4
    27.5kg, 5, 4

    pec deck
    50kg, 10
    45kg, 10
    40kg, 15
    35kg, 15
    30kg, 2x 20

    seated lateral raise
    10kg, 3 x 15

    post delt raise
    5kg, 3 x 20

    db skullcrusher
    15kg, 3 x 6
    10kg, 15

    tricep pushdown blue band
    20 underhand, 30 overhand, x 2

    pretty disappointed at only getting 3 on bench press but I had to get the workout done in a very short time so had no time to take a rest and have another go.

    hopefully next week will be better
     

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