blind freddy's log

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

  1. blindbodybuilder

    blindbodybuilder Active Member

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    sunday 01/10/17

    routine C, back biceps

    barbell row supinated grip
    60kg, 6 reps
    60kg, 6 reps
    60kg, 6 reps
    40kg, 12 reps, drop set

    barbell row pronated grip
    45kg, 12 reps
    45kg, 12 reps
    45kg, 12 reps
    45kg, 12 reps

    good morning
    40kg, 15 reps
    40kg, 15 reps
    40kg, 15 reps

    45 degree dumbbell shrugs
    15kg, 20 reps
    15kg, 20 reps

    dumbbell shrugs
    32.5kg, 15 reps
    32.5kg, 15 reps

    barbell curl straight bar
    32.5kg, 8 reps
    32.5kg, 7 reps
    32.5kg, 7 reps
    20kg, 20 reps

    feeling pretty strong on rows

    getting the form down on good mornings, won't go heavier yet will make sure I have the movement 100% in the groove.

    got some extra reps on curls, did a lighter set to really make the most of the FOF pump
     
    Last edited: Oct 1, 2017
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  3. blindbodybuilder

    blindbodybuilder Active Member

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    Tuesday 03/10/17

    routine A, legs

    barbell squat
    50kg, 12 reps
    50kg, 12 reps
    50kg, 12 reps
    50kg, 12 reps

    Romanian deadlift
    45kg, 10 reps
    45kg, 10 reps
    45kg, 10 reps
    45kg, 10 reps

    Bulgarian squat
    20 reps each leg, 10kg db for the first 10 of each set

    standing calf raise unilateral bodyweight

    8 reps
    6 reps
    6 reps
    6 reps
    15 reps
    15 reps

    good workout, dropped lunges and cut the number of sets on calf raises and finished in a more realistic time, would still like to shorten this workout a bit so will really try and cut down the rest between sets.

    increased weight on squats and felt good.

    starting to get to slightly respectable weights on romanians, feel I have the movement down now so just keep increasing weight steadily, really love this movement.

    starting to use resistance on Bulgarians now, will try to get as heavy as possible on these as they can really be usefull when I can't go heavy as I would like on squats.

    really focussed on a full rom with calf raises and feel this is better than heaps of reps anyway, just used the last two sets to rep out.
     
  4. blindbodybuilder

    blindbodybuilder Active Member

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    Thursday, 05/10/17

    routine B, chest shoulders triceps

    flat dumbbell bench press
    27.5kg, 10 reps
    27.5kg, 8 reps
    27.5kg, 7 reps

    incline dumbbell bench press
    25kg, 8 reps
    25kg, 8 reps
    25kg, 7 reps

    flat fly, pullover superset
    fly 20kg, 8 reps
    pullover 22.5kg, 12 reps

    fly 20kg, 6 reps
    pullover 22.5kg, 12 reps

    dumbbell military press
    17.5kg, 9 reps
    17.5kg, 8 reps
    17.5kg, 8 reps
    17.5kg, 6 reps

    dumbbell skullcrushers
    12.5kg, 12 reps
    12.5kg, 12 reps
    10kg, 12 reps
    10kg, 12 reps

    pretty good improvement on bench today, next time I do this routine will be in the gym so after that will look at increasing weight.

    went heavier on fly pullover super, could have got a couple of extra reps on flys but stopped as soon as I couldn't maintain perfect form.

    slowly getting the reps up on military think I will start going heavier on the first set or two in the next couple of workouts, try and bring the weight up one set at a time.
     
    Tom likes this.
  5. blindbodybuilder

    blindbodybuilder Active Member

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    Saturday, 07/10/17

    routine C, back biceps

    barbell row supinated grip
    60kg, 8 reps
    60kg, 7 reps
    60kg, 7 reps
    40kg, 15 reps, drop set

    barbell row pronated grip
    50kg, 8 reps
    50kg, 8 reps
    50kg, 8 reps
    40kg, 15 reps, drop set

    good morning
    40kg, 20 reps
    40kg, 20 reps
    40kg, 20 reps

    45 degree dumbbell shrug
    15kg, 25 reps
    15kg, 25 reps

    dumbbell shrug
    32.5kg, 20 reps
    32.5kg, 20 reps

    seated dumbbell curl
    15kg, 24 reps
    15kg, 12 reps
    12.5kg, 24 reps
    12.5kg, 28 reps
     
  6. blindbodybuilder

    blindbodybuilder Active Member

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    Sunday, 08/10/17

    routine A, legs

    barbell squat
    50kg, 15 reps
    50kg, 15 reps
    50kg, 15 reps
    50kg, 15 reps

    Romanian deadlift
    50kg, 10 reps
    50kg, 10 reps
    50kg, 10 reps
    50kg, 10 reps

    Bulgarian squat
    20 reps each leg, 10kg db for first 15

    standing calf raise unilateral bodyweight

    4 x 8
    2 x 15

    probably stay at 50kg for Romanian for a couple workouts, found this weight pretty challenging to keep good form.

    try and keep going heavier on Bulgarians.
     
  7. blindbodybuilder

    blindbodybuilder Active Member

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    Tuesday, 10/10/17

    broutine B, chest shoulders triceps

    smith machine flat bench press
    50kg, 5 reps
    50kg, 5 reps
    50kg, 4 reps
    40kg, 9 reps

    smith machine incline bench press
    40kg, 4 reps
    40kg, 4 reps
    40kg, 4 reps
    30kg, 9 reps
    20kg, drop set, 11 reps

    pec deck
    4 plates, 7 reps
    3 plates, 12 reps
    3 plates, 12 reps
    3 plates, 10 reps
    2 plates, 20 reps

    dumbbell military press
    17.5kg, 6 reps
    17.5kg, 7 reps
    17.5kg, 7 reps
    17.5kg, 7 reps

    tricep push down ez bar
    49.5kg, 15 reps
    49.5kg, 12 reps
    49.5kg, 10 reps
    49.5kg, 8 reps

    overhead tricep extension, bomber bar
    10kg, 10 reps
    10kg, 10 reps

    increased weight on bench, didn't get as many reps as I would have liked but I did the sets with shorter rest than usual and had 1 rep in the tank since I didn't have a spotter so overall pretty happy.
     
  8. blindbodybuilder

    blindbodybuilder Active Member

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    Thursday 12/10/17

    routine C, back biceps

    barbell row supinated grip
    60kg, 8 reps
    60kg, 8 reps
    50kg, 10 reps

    barbell row pronated grip
    50kg, 10 reps
    50kg, 10 reps
    40kg, 15 reps

    good morning
    40kg, 25 reps
    40kg, 25 reps
    40kg, 25 reps

    45 degree shrugs
    17.5kg, 15 reps
    17.5kg, 15 reps

    db shrug
    35kg, 15 reps
    35kg, 15 reps

    seated db curls
    15kg, 26 reps
    15kg, 16 reps
    12.5kg, 30 reps
    12.5kg, 30 reps

    good improvement on rows, concentrating on getting some more reps and really strict form before going heavier again.

    really got the movement down on good mornings moving explosively will go heavier next time.

    went heavier on both shrugs felt good.

    changed the bar curls for a movement to take advantage of the full as f*ck pump, did the sets with almost no rest and could barely move my arms at the end, really love this stuff.
     
    Tom likes this.
  9. blindbodybuilder

    blindbodybuilder Active Member

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    Saturday, 14/10/17

    routine A, legs

    managed to tweak my lower back somehow yesterday which wasn't even a training day so....what the.

    So as the pain was still there thought instead of having the day of I would just go light, the pain wasn't serious but noticeable, it felt better after doing some light work so hopefully I did the right thing.

    Did squats, Romanians and Bulgarians as a superset and went through it three times, was a pretty decent workout as I did them with very short rest between even though very light.
     
  10. Tom

    Tom Well-Known Member

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    That sucks mate. It could of been from your workout the other day, sometimes I don't notice some tweaks or injuries until a couple days later you know. Like today my left hamstring is feeling really tight and a little sore but I did deadlifts on Thursday.
     
  11. blindbodybuilder

    blindbodybuilder Active Member

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    You're probably right can't really see how else I did it, feels better today, only just noticeable and I was able to train properly so seems like all is good, rest day tomorrow.

    Sunday, 15/10/17

    routine B, chest shoulders triceps

    flat db bench press
    30kg, 6 reps
    30kg, 6 reps

    incline db bench press
    27.5kg, 5 reps
    27.5kg, 5 reps
    22.5kg, 10 reps

    flat db flys
    20kg, 10 reps
    20kg, 8 reps
    15kg, 10 reps
    15kg, 10 reps

    db military press
    20kg, 4 reps
    20kg, 4 reps
    17.5kg, 8 reps
    17.5kg, 8 reps

    db overhead tricep extension
    25kg, 13 reps
    25kg, 13 reps

    db skullcrusher
    10kg, 10 reps
    10kg, 10 reps

    changed the routine slightly, with the aim of streamlining things slightly
    .

    increased weight on bench and felt strong.

    got 10 on the first set of flys with perfect form but stopped as soon as form wasn't 100% which was 8 on second set, last two sets went for the pump.

    went 20kg on militaries for the first two sets, only got 4 but the third and fourth sets felt stronger so feeling confident this approach will get the weight up on these babies.

    broke up triceps into two movements instead of 4 sets of skullcrushers.

    felt like a change and enjoyed this, also finished up a bit quicker which was the goal.
     
  12. blindbodybuilder

    blindbodybuilder Active Member

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    Tuesday, 17/10/17

    routine C, back biceps

    seated cable row
    6 plates, 8 reps
    6 plates, 8 reps

    chest supported row
    6 plates, 10 reps
    6 plates, 9 reps

    lat pulldown neutral grip
    9 plates, 8 reps
    9 plates, 8 reps
    7 plates, 12 reps

    back extension machine
    5 plates, 20 reps
    6 plates, 20 reps
    7 plates, 20 reps

    db shrugs
    37.5kg, 12 reps
    37.5kg, 13 reps
    37.5kg, 12 reps

    preacher curl machine
    3 plates, 13 reps
    3 plates, 10 reps
    3 plates, 9 reps
    3 plates, 8 reps

    seated db curl
    15kg, 20 reps
    12.5kg, 24 reps
    10kg, 30 reps

    good workout think I will stick with this format for a while and see what the results are like, basically going for quality over quantity, the idea being to give it everything you've got in two quality sets and don't worry about a third or fourth, I feel like I am just expending energy for not that much gain on most movements after the second set and training like this allows me to complete the routine in bang on 60 minutes.

    got extra reps on cable row and was very happy with form, going to be working in the 4-8 rep range on most movements from now on so will go heavier on these next time.

    supported rows I went an extra plate and got the reps I wanted so prob will go heavier on these next time also.

    lat pulldown went heavier also.

    feeling strong on the back extension machine I think the good mornings will get me strong on this one, only did 4 plates last time and nearly doubled that this time so got to be happy with that.

    still going heavier on shrugs, unfortunately I can only go to 35kg db's at home so guess I better get some more plates cause I should be able to go pretty heavy on these babies.

    went heavier on preachers and got extra reps and got double the reps on db curls, dropped the weight and went for some high reps on the last couple of sets to really pump it up, love that pump, I was reading a quote from Arnold yesterday that said he got as much satisfaction from the pump as he did from an orgasm.....think I would just about agree....
     
  13. blindbodybuilder

    blindbodybuilder Active Member

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    Thursday, 19/10/17

    routine A, legs

    Bulgarian squat, barbell squat superset, x 3

    Bulgarian squat, 12.5kg, 15 reps each leg
    barbell squat 55kg, 10 reps

    Romanian deadlift
    55kg, 10 reps
    55kg, 10 reps
    55kg, 10 reps
    55kg, 10 reps

    standing unilateral calf raise body weight
    6 sets of 10 reps

    seeing as I can't get heavier weights up onto my shoulders at the moment decided to try pre exhausting my quads before squatting and doing Bulgarians first in a superset definitely did a good job of that.

    I normally do Bulgarians as my last upper leg movement and doing them first up allowed me to go a bit heavier so all in all pretty happy with this approach.

    feel I am getting pretty solid on the Romanians must keep the arch in my back and stick my but out which then really gets the hams, next leg session is in the gym so will look at going heavier next time I do these.
     
  14. blindbodybuilder

    blindbodybuilder Active Member

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    Saturday, 21/10/17

    routine B, chest shoulders triceps

    flat db bench press
    30kg, 8 reps
    30kg, 7 reps

    incline db bench press
    27.5kg, 7 reps
    27.5kg, 5 reps

    flat fly, db bench press superset
    fly, 12.5kg, 20 reps
    bench press, 20kg, 10 reps

    fly, 12.5kg, 20 reps
    bench press, 20kg, 5 reps

    fly, 12.5kg, 20 reps
    bench press, 17.5kg, 5 reps+4reps

    db military press
    20kg, 4 reps
    20kg, 4 reps
    17.5kg, 8 reps
    17.5kg, 6 reps

    db overhead tricep extension
    27.5kg, 12 reps
    27.5kg, 12 reps

    db skullcrusher
    10kg, 12 reps
    10kg, 12 reps

    bench press felt strong probably could have got an extra rep on incline but my shoulder was making a click so didn't push it.

    did the fly press superset with less than 60 sec rest between each superset really going for a big pump.

    disappointed with militaries was hoping to get some extra reps, I was so ridiculasly pumped after the supersets that this may have been why I didn't.

    weight going up on overhead ext so happy with that.
     

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