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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    Saturday, 04/11/17

    routine A, legs

    Bulgarian squat, barbell squat superset, x 3
    Bulgarian, 17.5kg db, 12 reps each leg
    barbell squat, 55kg, 12 reps

    Romanian deadlift
    60kg, 3 x 10

    barbell lunge
    20kg, 2 x 10

    standing unilateral calf raise body weight
    6 x 10

    think I may have gone as heavy as possible on Bulgarians for the moment, will work on getting some more reps before increasing the weight again.

    increased weight on rdl's, staring to feel preety strong on them now.
     
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 05/11/17

    routine B, chest shoulders triceps

    db flat bench press
    32.5kg, 6 reps
    32.5kg, 6 reps

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

    db fly, bench superset
    fly's, 17.5kg
    12, 10, 10

    bench, 20kg
    12, 8, 6

    db military press
    20kg, 4 reps
    20kg, 5 reps
    20kg, 5 reps

    db seated lateral raise
    10kg, 8 reps
    10kg, 8 reps

    db overhead tricep extension
    32.5kg, 12 reps
    32.5kg, 11 reps

    db skullcrusher
    10kg, 15 reps
    10kg, 15 reps
    couple extra reps on flat bench, a couple less on incline but used a steeper incline.

    pumped the guts out of pecs on superset.

    slow progress on military but still progress.

    triceps still getting stronger
     
  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 08/11/17

    routine C, back biceps

    barbell row, supinated
    70kg, 8 reps
    70kg, 8 reps
    barbell row, pronated
    55kg, 3 x 12

    db unilateral row
    27.5kg, 3 x 12

    45 degree db shrug
    20kg, 4 x 15
    barbell curl straight bar
    45kg, 5 reps
    45kg, 4 reps
    40kg, 8 reps
    40kg, 6 reps

    good workout, pretty standard on all rows nothing special.

    went heavier on curls, starting to get to some half decent weight.
     
    Tom likes this.
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 09/11/17

    routine A, legs

    barbell squat, Bulgarian squat superset x 3
    Bulgarian, 17.5kg, 12 reps each leg
    barbell, 55kg, 12 reps

    Romanian deadlift
    65kg, 3 x 10

    standing unilateral calf raise body weight
    8 x 10
     
  6. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 11/11/17

    routine B, chest shoulders triceps

    db flat bench press
    32.5kg, 7 reps
    32.5kg, 5 reps

    db incline bench press
    27.5kg, 6 reps
    27.5kg, 6 reps
    22.5kg, 7 reps

    db flat fly
    20kg, 10 reps
    20kg, 10 reps
    20kg, 7 reps

    db military press
    20kg, 5 reps
    20kg, 4 reps

    seated lateral raise
    10kg, 10 reps
    10kg, 10 reps

    db overhead tri ext
    35kg, 9 reps
    35kg, 8 reps

    db skullcrusher
    12.5kg, 10 reps
    12.5kg, 10 reps

    pretty good workout, started well on most movements but didn't go as well as I would have liked.

    happy with bench.

    militaries continue to mess with me, my triceps continue to get stronger so don't really know why progress is so slow, guess I just have to stick with it and be patient.
     
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 12/11/17

    routine C, back biceps

    barbell row, supinated
    70kg, 9 reps
    70kg, 9 reps

    barbell row, pronated
    60kg, 8 reps
    60kg, 8 reps

    db unilateral row
    30kg, 10 reps
    30kg, 10 reps

    db 45 degree shrug
    20kg, 3 x 15

    barbell curl straight bar
    45kg, 6 reps
    45kg, 5 reps
    40kg, 8 reps
    40kg, 7 reps

    good workout, feeling pretty strong on rows.

    trying to go heavy on curls and build some strength, seems to be going well.
     
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  8. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Monday, 13/11/17
    routine A, legs

    smith machine squat
    70kg, 3 x 8

    45 degree leg press
    180kg, 3 x 13

    hack squat
    40kg, 3 x 10

    lying leg curl
    6 plates, 4 x 10

    standing calf raise
    3 plates, 15 reps
    3 plates, 15 reps
    3 plates, 10 reps
    2 plates, 15 reps

    really happy with this workout.

    smith machine squats went well allowed me to really focus on my form without having to worry about hitting the cage or whatever, could have gone a little heavier but 70kg was a good start for this movement.

    didn't go as heavy as usual on leg press but went nice and deep and considering I did squats before it I'm happy with the weight.

    finished the quad attack with hack squats which went well also.

    leg curls went well and actually think I made some progress on my little baby calves.

    finished this workout in 1 hr and 5 min so very happy with the intensity level.

    all in all very happy with this new leg routine.
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 16/11/17

    routine B, chest shoulders triceps

    db flat bench press
    32.5kg, 8 reps
    32.5kg, 6 reps

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

    db flat fly
    20kg, 10 reps
    20kg, 10 reps
    20kg, 9 reps

    db military press
    20kg, 6 reps
    20kg, 6 reps

    seated lateral raise
    10kg, 2 x 10

    db overhead tri ext
    35kg, 10 reps
    35kg, 9 reps

    db skull crusher
    12.5kg, 2 x 12

    good workout, slowly building up the reps on both flat and incline bench getting close to going heavier.

    could go heavier on flys now but want to really have control for every rep before I do.

    finally feel I made some progress on militaries, just have to keep plugging away.

    triceps still getting stronger, all in all very happy.
     
    Tom likes this.
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 18/11/17

    routine C, back biceps

    barbell row, supinated
    75kg, 5 reps
    75kg, 5 reps

    barbell row, pronated
    60kg, 10 reps
    60kg, 10 reps

    db unilateral row, good morning superset
    row, 32.5kg, 2 x 10
    good morning, 40kg, 2 x 25

    db 45 degree shrug
    20kg
    3 x 20

    barbell curl straight bar
    45kg, 6 reps
    45kg, 6 reps
    40kg, 8 reps
    35kg, 10 reps

    nice improvement on all rows.

    bringing back gm's lighter to start really concentrating on working the leaver with high reps which will lower as weight goes up.

    happy with how curls are going.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 19/11/17

    routine A, legs

    barbell squat Bulgarian squat superset, x 3
    barbell, 60kg, 8 reps
    Bulgarian, 17.5kg, 15 reps each leg

    Romanian deadlift
    70kg, 8 reps
    70kg, 8 reps
    45kg, 20 reps

    standing unilateral calf raise bodyweight
    8 x 10

    good workout, managed to get 60kg up on to my shoulders so will work on this weight for a while while continueing to increase on the Bulgarians

    think I am about as heavy as I can go on Romanians for the moment, threw in a high rep set and really felt it in the hams so will keep doing something similar.
     
  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 21/11/17

    routine B, chest shoulders triceps

    smith machine flat bench press
    55kg, 3 x 5

    smith machine incline bench press
    45kg, 5 reps
    45kg, 5 reps
    40kg, 7 reps

    pec deck
    4 plates, 15 reps
    4 plates, 10 reps
    3 plates, 12 reps
    3 plates, 10 reps
    3 plates, 10 reps
    3 plates, 10 reps

    db military press lateral raise superset
    military press, 17.5kg, 8, 6, 6
    lateral raise, 7.5kg, 12, 12, 12

    tricep pushdown, ez bar
    58.5kg, 10 reps
    58.5kg, 8 reps
    58.5kg, 7 reps

    overhead tricep extension, hammer curl bar
    17.5kg, 8 reps
    17.5kg, 7 reps

    good workout, nice gain on bench flat and incline.

    really went overboard on the pec deck, this movement gives such an awesome pump and allows continuous tension right through the rom.

    went a bit lighter on military and ss it with lateral raise for a mad pump. going to try doing my delt work at the start of this workout for the next few sessions and see if I can get the weights up on militaries.

    triceps are really coming along, nearly maxed out the stack.
     
    Tom likes this.
  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Friday, 24/11/17

    routine B, back biceps

    barbell row supinated
    75kg, 7 reps
    75kg, 7 reps

    barbell row pronated
    60kg, 12 reps
    60kg, 12 reps

    db unilateral row
    35kg, 10 reps
    35kg, 10 reps

    good morning
    50kg, 20 reps
    50kg, 20 reps

    db 45 degree shrug
    20kg, 3 x 20

    barbell curl straight bar
    45kg, 7 reps
    45kg, 7 reps
    40kg, 6 reps
    40kg, 6 reps
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 25/11/17

    routine A, legs

    barbell squat Bulgarian squat superset, x 3
    barbell, 60kg, 3 x 10
    Bulgarian, 17.5kg, 3 x 15 each leg

    zircher squat
    20kg, 3 x 8

    Romanian deadlift
    70kg, 8 reps
    70kg, 8 reps
    50kg, 15 reps

    standing unilateral calf raise bodyweight
    8 x 10
    feeling easier getting 60kg on and of my shoulders so I guess I am building up some systemic strength.

    did zirchers for the first time started of light as I've never done this movement before, didn't feel to uncomfortable at this weight, will stay at 20kg until I master the movement.

    really like the zircher.
     
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 26/11/17

    routine B, chest shoulders triceps

    db military press
    22.5kg, 3 x 3

    db lateral raise
    10kg, 2 x 12

    db posterior delt raise
    5kg, 3 x 12

    db flat bench press
    27.5kg
    10 reps
    8 reps

    db incline bench press
    25kg
    6 reps
    6 reps

    db flat fly
    20kg, 3 x 12

    db overhead tri ext
    35kg, 12 reps

    db skull crusher
    12.5kg, 2 x 12

    db overhead tri ext, two db neutral grip
    7.5kg, 2 x 12

    first workout starting with militaries, really thought I would get more reps than I did.
    hit delts with raises for lateral and posterior heads which left me pretty tired for bench, wondering whether this method is worth it, guess I will give it another go and see what happens.

    I think doing overhead tri ext with a single db and a palms up grip seems to be causing a problem in my right shoulder, it feels fine when I use the hammer curl bar at the gym which enables a neutral grip.

    have to try and get myself a hammer curl bar so I can keep doing this movement.
     
  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 28/11/17

    routine C, back biceps

    barbell row supinated
    75kg, 2 x 8
    barbell row pronated
    60kg, 2 x 12

    unilateral db row
    37.5kg, 2 x 8

    good morning
    50kg, 2 x 20

    45 degree db shrug
    22.5kg, 4 x 15

    barbell curl straight bar
    45kg, 2 x 7
    40kg, 8
    35kg, 10
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 30/11/17

    routine A, legs
    *** at the gym

    smith machine squat
    80kg, 3 x 7

    45 degree leg press
    190kg, 3 x 15

    hack squat
    50kg, 3 x 8

    lying leg curl
    6 plates, 15 reps
    6 plates, 13 reps
    6 plates, 12 reps
    6 plates, 10 reps

    standing calf raise
    4 plates, 10 reps
    4 plates, 10 reps
    3 plates, 12 reps
    2 plates, 10 reps

    good workout changing from free to smith machine squats has really worked well, feels like I am getting stronger now I can focus on pressing the weight properly.

    decent improvement on every movement today and actually feel like my calves are finally getting a bit stronger.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 02/12/17

    routine B, chest shoulders triceps

    db military press
    22.5kg, 3 x 4

    db lateral raise
    12.5kg, 2 x 8
    7.5kg, 20

    db posterior delt raise
    5kg, 3 x 15

    db flat bench press
    27.5kg, 12 reps
    27.5kg, 9 reps

    db incline bench press
    25kg, 8 reps
    25kg, 6 reps

    flat flys
    22.5kg, 3 x 8

    overhead tri ext, two db neutral grip
    10kg, 12 reps
    10kg, 9 reps
    10kg, 8 reps

    db skullcrusher
    12.5kg, 2 x 12

    a small improvement on militaries but still an improvement will keep this approach up for a while and see how it goes if I can keep getting extra reps each time I will be happy.

    everything else pretty standard all in all good workout.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 03/12/17

    routine C, back biceps

    barbell row, supinated
    75kg, 9 reps
    75kg, 8 reps

    barbell row, pronated
    60kg, 13 reps
    60kg, 13 reps

    db unilateral row
    40kg, 6 reps
    40kg, 6 reps

    45 degree db shrug
    22.5kg, 3 x 20

    db seated curl
    17.5kg, 20 reps
    17.5kg, 18 reps
    17.5kg, 8 reps
    15kg, 16 reps
    12.5kg, 22 reps
    12.5kg, 30 reps

    good workout, still getting improvements on row, think I have gone as heavy as I can on uni rows will work on getting more reps before going any heavier.

    went for a good pump on curls today rather than going heavy.
     
    Tom likes this.
  20. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 05/12/17

    routine A, legs

    ** at the gym**

    smith machine squat
    85kg, 3 x 6

    45 degree leg press
    200kg, 3 x 12

    hack squat
    50kg, 10 reps
    50kg, 9 repps
    50kg, 9 reps

    lying leg curl
    7 plates, 3 x 10
    6 plates,10 reps, 5 plates 7 reps, drop set

    standing calf raise
    5 plates, 2 x 10
    4 plates, 10 reps
    3 plates, 10 reps
    2 plates, 2 x 10
    good workout, smith machine squats are working really well.

    concentrating on going nice and deep on leg press and slowly working up the kg's.

    same with hacks concentrating on getting a good rom and getting really deep reps before going any heavier.

    leg curls progressing well and starting to see some gains on my little calves.
     
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  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 07/12/17

    routine B chest shoulders triceps

    db military press
    22.5kg, 6 reps
    22.5kg, 5 reps
    22.5kg, 5 reps

    db lateral raise
    12.5kg, 2 x 10
    10kg, 15 reps

    db post delt raise
    5kg, 3 x 15

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

    db incline bench press
    25kg, 9 reps
    25kg, 7 reps

    flat flys
    22.5kg, 3 x 8

    overhead tri ext, two db's
    12.5kg, 9 reps
    12.5kg, 7 reps
    12.5kg, 6 reps

    db skullcrusher
    12.5kg, 2 x 12

    pretty happy with this workout, would have been happy with 3 x 5 on militaries but got 6 on the first set so looks like this approach is starting to pay off.

    really smashed delts with lateral and post raises, will be doing this workout in the gym nest week so will be back to the normal routine will decide after that whether I will keep hitting the delts first or change back again.

    feels like I am gaining strength on bench so got to be happy with that.

    just about ready to up the weight on skullcrushers.
     

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