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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    Thanks man, not sure what the go is with my training at the moment, seem to be going slightly backwards on some lifts while others are still progressing.

    Feeling like I could be overtraining as I have noticed I've been a bit moody lately which together with the shite lifts is a pretty classic sign of overtraining, have started training bjj in the last couple of weeks as well which may be just a bit too much.

    First thing i'm trying is doing my deload every third week instead of every fourth which makes next week a deload so we'll see how that affects things, if that doesn't help I will probably change my routine completely, not sure exactly how yet but I am really enjoying the bjj so might need to back of to a three day/week routine.

    Sunday, 10/10/19
    chest shoulders triceps, week 2

    db fly db bench press superset
    flat db fly, 25kg, 11, 8
    flat db bench press, 30kg, 4, 3
    dropped the weight to 20kg for flys and 22.5kg for bench and did a third set to complete failure

    standing bb OHP
    35kg, 3 x 10

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

    tricep pushdown blue band
    20 underhand, 20 overhand x 2

    just felt flat this whole workout, deloading next week hopefully that will bring some energy back.
     
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  3. CCGrinder

    CCGrinder Member

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    Maybe a change of routine or some high volume lightweight training to mix it up mate?
     
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  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Yep, a change is in order starting from today.

    Monday, 11/11/19
    deadlift based workout

    deadlift, DOH no straps
    100kg, 3 x 12
    85kg, 15

    bb row supinated
    55kg, 4 x 10

    rdl
    55kg, 3 x 12

    hammer bar curl
    30kg, 3 x 12

    going to keep at the same weight for deads and continue to increase the reps, not using straps and really looking to increase my grip strength.


    rows are to be done with perfect form, will try to increase the weight but never at the expense of form, will keep the reps around 10-12

    pretty much same with rdl's all movements are done without straps and really give my fore arms a great workout

    finish with some hammer curls which also smash fore arms.

    so that is the basic skeleton of this workout, will probably add some shrugs next time.
    goal is to improve muscular endurance, grip strength and strengthen my posterior chain.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 13/11/19
    chest shoulders triceps

    raptor incline bench press
    40kg, 3 x 12

    flat db bench press
    25kg, 4 x 8

    pec deck
    50kg, 12
    40kg, 20
    30kg, 40

    lateral raise machine
    36kg, 2 x 13

    post delt machine
    52.5kg, 2 x 20

    tricep extension machine
    50kg, 6, 5
    43kg, 8
    36kg, 12

    tricep pushdown, straight bar
    60kg, 2 x 12

    good workout, really like these raptor machines, the bench press is on exactly the degree of incline that I like and the rom is really good, allows you to go really deep which is what I did.

    went as deep as I could on db bench as well

    everything else is pretty standard except I finished the workout in a shorter time than usual, all in all a good workout.
     
  6. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 15/11/19
    legs, posterior chain, back

    raptor squat
    180kg, 3 x 8

    raptor leg press
    180kg, 3 x 12
    140kg, 15

    ghr
    2 x 20, 5kg plate

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

    lying leg curl
    30kg, 2 x 12

    lat pulldown pronated to chest
    50kg, 1 x 12, 3 x 10
    45kg, 12

    really good workout, seem to be having trouble getting past 180 on the raptor squat but at least today I got 3 sets of 8 and they felt strong.

    raptor leg press is freaking brutal today was only the 2nd time I've done it and I upped the weight to 10 and it was super challenging for sets of 12.

    didn't do and bb squats today since i'm a bit sore around my traps and neck after all the rolling I've been doing in the last couple of weeks so just used the raptors which I am likeing the more I use them.

    ghr is comeing along well, used resistence for the first time in a while and felt strong.

    nearly ready for a 20kg plate on back ext

    leg curl going well, feel like my whole posterior chain is getting pretty strong

    pulldowns went well.

    will be getting on the mat tomorrow morning.
     
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 19/11/19
    raptor leg press
    180kg, 2 x 20, 2 x 15

    ghr
    4 x 20, 5kg plate

    chest supported row
    neutral grip
    30kg, 4 x 15
    pronated grip
    20kg, 3 x 15

    hammer bar curl
    30kg, 3 x 15

    normally this would be a deadlift workout but I hurt my neck last week doing my bjj….doh....hopefully this won't happen again.

    anyway so after total rest over the weekend and Monday decided it felt good enough to do a workout today but still proceeded with caution and I thought deads would not be a good idea.

    hit the raptor leg press again which obviously kept my neck right out of harms way.

    then some ghr, another fine choice.

    for rows I decided chest supported with light weight would be the go and finished with some hammer curls.

    the plan was to add some shrugs this week but obviously that had to be postponed.

    all in all got a good workout for legs, posterior chain and biceps/grip strength without putting any stress on my neck which feels like it's almost healed up.
     
  8. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 20/11/19
    chest shoulders triceps

    raptor incline bench press
    45kg, 3 x 10

    pec deck
    50kg, 12
    40kg, 25
    30kg, 40

    flat db bench press
    25kg, 6, 6, 5

    lateral raise machine
    36kg, 2 x 15

    post delt machine
    55kg, 2 x 15

    tricep extension machine
    50kg, 6, 5
    43kg, 2 x 9

    tricep pushdown straight bar
    60kg, 2 x 10
    with rope
    30kg, 2 x 10

    good workout, went heavier on raptor bench.
    planned to do db bench but all benches were being used so did pec deck first then db bench and found this was extremely challenging pre exhausted the pecs with high reps on pec deck and then smashed em up with db press, will probably do it like this again.

    good increase on delt movements and triceps, particularly considering that I was still being cautious with my neck so I didn't push as hard as I could have.
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 22/11/19
    legs, posterior chain, back

    raptor squat
    180kg, 3 x 9

    raptor leg press
    190kg, 4 x 15

    ghr
    2 x 20, 5kg plate

    45 back extension
    2 x 20, 15kg plate

    lying leg curl
    30kg, 2 x 12

    lat pulldown, pronated to chest
    50kg, 4 x 12
    40kg, 15

    excellent workout, finally got passed my sticking point on raptor squat, got 3 sets of 9 and I reckon if I pushed it to the limit I could have got 10, so that will be the goal for next week.

    I guess i'm going through a kind of honeymoon phase with the raptor leg press where I am making gains each time I do it, I hope this continues for a while.

    ready to go for a 10kg plate on ghr next week and probably a 20 on back ext

    leg curls are kind of stationary at the moment.

    good improvement on pulldown.

    definitely think I was in a state of overtraining a couple weeks back, backing off the volume seems to have kicked things up a gear, will keep at the 3 days/week for the moment and then see how things are going after that.
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 25/11/19
    deadlift workout
    deadlift, DOH, no straps
    100kg, 3 x 14
    85kg, 20

    bb row supinated
    60kg, 4 x 10

    rdl
    60kg, 4 x 10

    bb shrug
    60kg, 3 x 20

    hammer bar curl
    30kg, 3 x 15

    good workout, getting the reps up on deads and doing them DOH with no straps is definitely improving my grip strength.
    think if I go any heavier on rows I would start to lose form so will go for more reps for a while.
    by the time I got to rdl's my grip was smashed so adding just the extra 5kg really made it hard and I just managed to get 10, will have to go for more reps on this one also.

    had to use straps on shrugs even keeping it light otherwise my grip would have prevented me getting any real trap work, probably will just have to accept using straps on these.

    hammer curls finished it off nicely.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 27/11/19
    chest shoulders triceps

    raptor incline bench press
    50kg, 3 x 10

    pec deck
    50kg, 15
    40kg, 2 x 25
    30kg, 40

    db flat bench press
    25kg, 4 x 6

    lateral raise machine
    336kg, 2 x 15

    post delt machine
    55kg, 2 x 15

    tricep extension machine
    50kg, 7, 6
    43kg, 10, 8

    tricep pushdown straight bar
    60kg, 10, 8
    50kg, 2 x 8

    really good workout

    went heavier on raptor and felt like I will be able to go heavier again next week

    didn't get extra reps on db press but I reckon after going heavier on raptor and the amount of reps I did on pec deck to pre exhaust my pecs just to get the same reps was a gain.

    delt movements felt really strong

    tricep extension was an improvement.
     
  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 29/11/19
    legs, posterior chain back

    raptor squat
    180kg, 3 x 10

    raptor leg press
    200kg, 2 x 15, 2 x 12

    ghr
    2 x 20, 10kg plate for first 15 of each set

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

    lying leg curl
    30kg, 2 x 12

    lat pulldown, pronated to chest
    50kg, 4 x 12
    40kg, 15

    good workout finally starting to make regular gains on the raptor squat, got sets of 10 today and I reckon I still had another rep in the tank, want to get up to at least sets of 12 before I look at going any heavier.

    raptor leg press is still going awesome 200 today still felt really strong ready to go for 210 next week.

    went heavier on ghr and back ext, reckon i'll get a few workouts before looking at going any heavier.

    not really going that well on leg curls just going to persevere.

    getting stronger on lat pulldown, form is getting better, feeling better lat activation each workout, will stay at this weight until I can get higher reps with perfect form
     
  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 03/12/19
    legs back

    raptor leg press
    200kg, 3 x 20, 1 x 15

    ghr
    4 x 20, 10kg plate

    chest supported row neutral grip
    35kg, 4 x 15
    pronated grip
    25kg, 4 x 15

    hammer bar curl
    32.5kg, 3 x 12

    good workout, the honey moon continues with raptor leg press, making gains every time I do it.

    getting pretty strong on ghr

    plenty of reps on rows and getting pretty strong on hammer curls.
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 04/12/19
    chest shoulders triceps

    raptor incline bench press
    55kg, 10, 10, 8

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

    flat db bench press
    25kg, 3 x 6, 1 x 7

    lateral raise machine
    36kg, 2 x 15

    post delt machine
    55kg, 2 x 20

    tricep ext machine
    50kg, 6
    43kg, 9
    36kg, 2 x 11

    tricep pushdown straight bar
    60kg, 8
    50kg, 10
    30kg, underhand, 30
    pushdown done as one decending set
    bit of a mixed bag this workout, mostly good though.
    did the raptor at 55 which is the heaviest I've gone so far, got the first two sets of 10 but could only manage 8 on the third set but I only had a short rest between sets.

    120 reps on the pec deck was brutal to say the least felt an awesome mind muscle connection so just kept doing more.

    after all those reps I was very happy to still be pushing out sets of 6 on db press, had a bit longer rest between third and fourth set and managed an extra rep.

    couldn't seem to get the lateral raise machine set up right, took bloody forever and don't even know how many reps so even though I am only logging 2 sets of 15 it would have been way more than this and got sets of 20 on post delt machine so all in all an improvement on delt movements.

    triceps though not so good, just seemed to be out of gas by the time I did tri ext and had to drop the weight to get decent reps.
     
    Last edited: Dec 4, 2019
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 06/12/19
    legs posterior chain back

    raptor squat
    180kg, 3 x 11

    raptor leg press
    220kg, 12, 12, 8
    140kg, 20, done at maximum depth

    ghr
    2 x 20, 10kg plate

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

    lying leg curl
    30kg, 2 x 12

    assisted chin up, wide grip
    45kg assistance, 8
    50kg assistance, 2 x 8

    lat pulldown, wide neutral grip
    45kg, 3 x 10

    pretty intense workout, continueing to add an extra rep to raptor squat each week and today felt like I could have got 12.

    was only meant to go 210 on leg press but accidently put 220 on so went with that, I reckon that will be where I stay for the next week or so.

    getting pretty strong on ghr and back ext and even though I stayed at the same weight on leg curl they definitely felt stronger today, moved better.

    was surprised at how weak I was on chin ups but I haven't done them for literally years so guess that was to be expected.

    used a different bar on pulldowns and liked how it felt
     
  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 09/12/19
    deadlift workout

    deadlift DOH
    100kg, 3 x 15

    bb row supinated
    60kg, 4 x 10

    rdl
    60kg, 4 x 10

    bb shrug
    70kg, 3 x 15

    hammer bar curl
    32.5kg, 3 x 15

    good workout, did the first set of deads without straps but it was so hot I couldn't grip the bar from the sweat so ended up using straps on the next two sets, pretty happy getting sets of 15 and when using the straps I got them without much trouble.

    finding it easier to hold on to the bar during rdl's so grip must be getting stronger
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 11/12/19
    chest shoulders triceps

    raptor incline bench press
    60kg, 3 x 8

    pec deck
    55kg, 10
    45kg, 20
    35kg, 50

    db flat bench press
    25kg, 4 x 8

    lateral raise machine
    36kg, 2 x 20

    post delt machine
    57.5kg, 2 x 15

    tricep extension machine
    50kg, 2 x 7
    43kg, 9, 8

    tricep pushdown straight bar
    60kg, 10
    50kg, 20
    40kg, underhand, 25

    freaking awesome workout, improvements on every movement whether weight or reps or both.
     

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