blind freddy's log

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

  1. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Friday, 11/10/19
    legs back week 2

    raptor squat
    180kg, 2 x 8

    bb squat
    70kg, 3 x 10

    45 leg press
    180kg, 3 x 14

    ghr, body weight
    3 x 20

    lying leg curl
    25kg, 3 x 10

    lat pulldown, pronated to front
    40kg, 12
    45kg, 5 x 10
    40kg, 12

    seem to be slightly stuck at 180 on the raptor but i'm not worried about it, will see how things go on the next block

    enjoying doing some free squats again, will keep bringing the weight up slowly and see how things go

    doing this workout and finishing with leg press is smashing my quads

    ghr was challenging today

    feel I am starting to gain some strength on leg curls

    kept the weight light on pulldowns to keep the focus on the lats and definitely got a good lat workout
     
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Sunday, 13/10/19
    chest shoulders triceps, week 2

    db bench press db fly superset
    flat db fly, 22.5kg, 3 x 15
    flat db bench press, 30kg, 5, 5, 4

    standing bb OHP
    35kg, 4 x 9

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

    tricep pushdown blue band
    20 underhand, 30 overhand x 2

    pretty happy with this one, woke up feeling like crap this morning, felt better during the day and feeling good after this workout.
     
  4. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Monday, 14/10/19
    back legs,week 3

    Bulgarian squat body weight
    2 x 50 each leg

    inverted row body weight
    3 x 15

    bb row supinated
    60kg, 3 x 12

    bb row pronated
    55kg, 3 x 12

    rdl
    60kg, 3 x 10

    bb shrug
    70kg, 3 x 15

    well I got it done but that's about all I can say about this workout, everything felt heavy.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Wednesday, 16/10/19
    chest shoulders triceps, week 3

    bb flat bench press
    75kg, 2 x 4
    70kg, 5

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

    pec deck
    50kg, 2 x 15
    40kg, 20
    30kg, 50

    lateral raise machine
    30kg, 3 x 15

    post delt machine
    45kg, 3 x 20

    tricep extension machine
    43kg, 3 x 7
    36kg, 8

    tricep press down superset
    underhand, 20kg, 12, overhand 25kg, 14, x 3

    excellent workout, really smashed it out and feel like I am right back on track

    tricep pressdown was done on a different machine with only one pully so weight was adjusted accordingly.
     
  6. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Friday, 18/10/19
    legs back, week 3

    raptor squat
    180kg, 2 x 9

    bb squat
    80kg, 2 x 8

    45 leg press
    180kg, 3 x 15

    ghr
    bodyweight, 2 x 20

    back extension
    2 x 10, 10kg plate

    lying leg curl
    25kg, 2 x 15

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

    finally starting to see some gains on the raptor again, only got an extra rep on each set but felt a lot stronger and felt like I still had a tenth rep in the tank.

    probably won't go any heavier on squats until I can get higher reps, next week is deload anyway so will see how t hings feel after that.

    ready to up the weight on leg press

    going to hit the posterior chain with ghr and back extension from now on and see how that goes.

    definitely starting to see some improvement on leg curls, feels like doing them after ghr and back ext is starting to really thicken my hams up.

    still staying light on pulldowns and feel I am getting good workout on lats.
     
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Sunday, 20/10/19
    chest shoulders triceps, week 3

    db fly, db bench press superset
    db fly, 22.5kg, 3 x 15
    db bench press, 30kg, 6, 5, 22.5kg, 8

    standing bb OHP
    35kg, 3 x 10

    skullcrusher hammer bar
    32.5kg, 2 x 8
    25kg, 12

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

    pretty good workout, totally died on the third set of the superset, really need the deload next week, think it might even be a good idea to drop the volume on the third week.
     
  8. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Monday, 21/10/19
    back, deload week

    bb row, pronated
    50kg, 3 x 15

    bb row, supinated
    55kg, 3 x 15

    inverted row, bodyweight
    3 x 15

    rdl
    60kg, 3 x 12

    bb shrug
    70kg, 3 x 20

    deload, just went for a good pump
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Wednesday, 23/10/19
    chest shoulders triceps, deload week

    bb flat bench press
    75kg, 2
    70kg, 2
    60kg, 10

    db incline bench press
    27.5kg, 2 x 6
    25kg, 8

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

    lateral raise machine
    30kg, 3 x 15

    post delt machine
    50kg, 3 x 15

    tricep extension machine
    43kg, 3 x 8
    36kg, 8

    tricep pushdown straight bar
    60kg, 4 x 10
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Friday, 25/10/19
    legs, back, deload week

    45 leg press
    200kg, 3 x 10
    180kg, 15
    140kg, 15
    100kg, 25

    ghr
    bodyweight, 2 x 20

    back extension
    2 x 15, 10kg plate

    lying leg curl
    25kg, 2 x 15

    lat pulldown pronated to front
    45kg, 4 x 10
    40kg, 15
     
    Tom likes this.
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Monday, 28/10/19
    back, legs, week 1

    Bulgarian squat
    2 x 50 each leg, 5kg plate

    inverted row, bodyweight
    3 x 15

    bb row supinated
    60kg, 2 x 8
    45kg, 2 x 15

    bb row pronated
    45kg, 2 x 15

    rdl
    65kg, 3 x 10

    45 degree db shrug
    17.5kg, 3 x 15

    was pointed out to me that I am getting a bit sloppy on my rows so only doing a couple of heavy sets and only doing as many reps as possible while maintaining strict form then dropping the weight and going for higher reps.

    still progressing well on rdl
     
  12. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Wednesday, 30/10/19
    chest shoulders triceps, week 1

    bb flat bench press
    75kg, 2
    60kg, 2 x 10

    db incline bench press
    27.5kg, 6, 5, 5

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

    lateral raise machine
    36kg, 3 x 10

    db post delt raise
    5kg, 3 x 20

    tricep extension machine
    43kg, 12, 11, 10

    tricep pushdown straight bar
    60kg, 3 x 12

    pretty disappointed in flat bench, seems I've been stuck at 75kg for months, just don't seem to be able to get past where I am at, triceps continue to get stronger as well as delts and lats so I don't know why my bench won't go up.

    anyway going to start changing up the rep range and see what happens.

    apart from that a good workout.
     
  13. Jade

    Jade Member

    Joined:
    Oct 18, 2019
    Messages:
    32
    Likes Received:
    13
    Worth looking at a period of bench specific training to move through plateau??
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Yeh maybe, I will try mucking around with the rep range and I am also wondering if I am overtraining my chest.
     
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Friday, 01/11/19
    legs back, week 1

    bb squat
    85kg, 3 x 6

    raptor squat
    180kg, 7, 6

    45 leg press
    200kg, 2 x 10
    150kg, 20

    ghr
    bodyweight, 2 x 20

    45 back extension
    2 x 20, 10kg plate

    lying leg curl
    30kg, 2 x 12

    lat pulldown, pronated to chest
    50kg, 3 x 10
    45kg, 10
    40kg, 15
    30kg, 20

    goood workout, raptor was being used when I wanted it so started with free squat instead.

    felt solid at 85, definitely still had a couple left in the tank at 6 reps.
    180 felt light for the first couple of reps on the raptor buti ran out of gas real quick, can't really say much about it as I normally do raptors first and I might have just been tired after doing the free squats first, made improvements on everything else so i'm not worried about it.
     
  16. CCGrinder

    CCGrinder Member

    Joined:
    Oct 8, 2019
    Messages:
    53
    Likes Received:
    15
    Substitute the flat bench press for bw dips it really helps build the chest up also bro
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Next time i'm at the gym i'll have a go and see how my shoulder handles dips, I am wondering if training chest twice a week is overtraining and I have a dodgey right shoulder that is probably not helping.

    Gonna try backing off the volume and see how that goes.

    Sunday, 03/10/19
    chest shoulders triceps, week 1

    db flay db benchpress superset
    flat db fly, 25kg, 2 x 8
    flat db benchpress 30kg, 2 x 4

    standing bb OHP
    35kg, 10, 10, 9

    skullcrusher hammer bar
    30kg, 2 x 10
    25kg, 15

    tricep pushdown blue band
    20 underhand, 30 overhand x 2

    flys continue to get stronger, 25kg db's is pretty decent I reckon you'd think I would be going heavier on bench, shoulder is playing up a bit so have to be carefull.

    pretty good on everything else.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Monday, 04/10/19
    back, legs, week 2

    deadlift
    100kg, 3 x 10
    80kg, 15

    inverted row body weight
    3 x 15

    bb row supinated
    60kg, 2 x 8
    50kg, 2 x 12

    bb row pronated
    45kg, 2 x 15

    rdl
    65kg, 3 x 10

    45 degree db shrug
    17.5kg, 3 x 20

    ok workout, starting to think I am overtraining as everything is just feeling heavy lately.
    pretty much positive my test has droppedfrom the good level I hd it up to as the morning wood has totally stopped and libido in general is way down so I guess that is probably playing a part.

    will be going back on the pct v again soon so hopefully that will get things back up again.

    going to start backing off the volume a bit and see what happens.

    started training bjj last week and if I keep going with that I may change my training totally, probably look at doing something 3 days a week like strong lifts or something.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Wednesday, 06/10/19
    chest shoulders triceps, week 2

    bb flat bench press
    75kg, 3
    65kg, 6
    60kg, 10

    db incline bench press
    27.5kg, 2 x 6

    pec deck
    50kg, 15
    40kg, 20
    30kg, 40

    lateral raise machine
    36kg, 3 x 10


    post delt machine
    52.5kg, 3 x 15

    tricep extension machine
    50kg, 7, 5
    43kg, 2 x 7

    tricep pushdown straight bar
    50kg, 2 x 20

    pretty happy with this workout, only a slight improvement on bench but an improvement is still an improvement.

    did the pec deck as one decending set and man what a pump.

    improvement on delt work and went heavier on tri ext.

    going to continue playing with the volume while still doing the twice per week plan and may still do the deload every third week rather than every fourth.

    @CCGrinder, I only remembered about dips after I had done most of my workout but when I remembered I got my ndis worker to find the dip station and they have one where you put your knees on a pad and can use the weight to assist with dips and pullups so will definitely have a go at that next week.

    I re
     
  20. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    905
    Likes Received:
    443
    Friday, 08/10/19
    legs back week 2

    raptor squat
    180kg, 2 x 8

    bb squat
    85kg, 2 x 8

    raptor leg press
    140kg, 3 x 20

    ghr
    2 x 25, body weight

    45 back extension
    2 x 20, 15kg first 10 of each set

    lying leg curl
    30kg, 2 x 12

    lat pulldown, pronated to front
    45kg, 5 x 15

    pretty good workout, raptor felt strong definitely had another rep or two in the tank.

    got extra reps on bb squat, don't reckon I haad any left in the tank with them though.

    45 leg press was being used so gave the raptor leg press a go, very different but I think I will stick with it for a while, since I've never done it before started pretty light so will be able to go heavier next week.

    probably will use some light weight on ghr next week.

    lat pulldown is improving well, will go a bit heavier next week.

    doing a lot of cardio now i'm training bjj, have already been getting comments saying how lean I am looking.

    I was actually concerned I had lost muscle but after todays workout i'm reassured it must just be fat cause I haven't lost any strength.

    I reckon if I am going to keep training bjj I will have to up my calories though cause it is some full on training and I don't want to lose muscle.
     
  21. CCGrinder

    CCGrinder Member

    Joined:
    Oct 8, 2019
    Messages:
    53
    Likes Received:
    15
    Great work brother enjoying the progress reports!
     
    blindbodybuilder likes this.

Share this topic with friends