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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    Sunday, 31/12/17

    chest shoulders triceps

    db flat bench press
    30kg, 3 x 10

    db incline bench press
    25kg, 10 reps
    25kg, 10 reps
    25kg, 9 reps

    db lateral raise
    10kg, 2 x 15

    db post delt raise
    5kg, 2 x 15

    tricep dip, body weight
    20 reps
    10 reps + 10 reps

    db skullcrusher
    10kg, 2 x 15

    good workout, easing into the new routine hitting chest shoulders triceps twice per week.

    triceps movements done as a superset
     
    DanOz and Tac like this.
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 02/01/18
    legs/posterior chain/core
    week 1


    smith machine squat
    85kg, 3 x 6

    45 degree leg press
    220kg, 3 x 7

    hack squat
    50kg, 3 x 10

    lying leg curl
    5 plates, 2 x 15

    45 degree back extension
    2 x 20, body weight

    standing crunches, cable resistance
    3 plates, 3 x 20

    starting new routine, squats went ok, wasn't 100% happy but ok for the first go.

    focussing on going deep on leg press and pausing at the bottom for a second or two.

    trying to get some volume out of the hack squat more so than going heavy.

    hams are a bit of a weak point so looking at strengthening them along with the whole posterior chain, using leg curl, 45 back extension, g.h.r. in this routine as well as really strengthening my core.
     
    DanOz and Tom like this.
  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 04/01/18

    chest shoulders triceps
    week 1

    db flat bench press
    32.5kg, 7 reps
    32.5kg, 6 reps
    32.5kg, 5 reps

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

    db military press
    20kg, 10 reps
    20kg, 8 reps
    20kg, 7 reps
    20kg, 7 reps

    overhead tri ext, hammer bar
    22.5kg, 7 reps
    22.5kg, 7 reps
    22.5kg, 5 reps
    22.5kg, 4 reps

    pretty good on bench, did this workout with short rest between sets so think I went ok.

    happy with military feel like I have gained some strength.

    died a bit on the last couple of tricep sets but this routine is just getting started so will see how it works.
     
    Tac, Tom and DanOz like this.
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 06/01/18
    back biceps core

    week 1

    barbell row, supinated
    65kg, 3 x 8

    deadlift
    90kg, 3 x 10

    db 45 degree shrug
    25kg, 2 x 15

    barbell shrug
    75kg, 2 x 20

    hammer bar curl
    25kg, 3 x 12

    db side bend
    17.5kg, 2 x 24

    went heavier on rows while still keeping excellent form so happy with that.

    little heavier on deads still feeling good.
     
    Tac and countryboy like this.
  6. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 07/01/18

    chest shoulders triceps
    week 1

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

    db incline bench press
    27.5kg, 7 reps
    27.5kg, 6 reps
    27.5kg, 5 reps
    db lateral raise
    10kg, 2 x 15
    5kg, 30 reps

    db post delt raise
    5kg, 2 x 20

    skullcrusher, hammer bar
    20kg, 4 x 12

    first week of the new routine looking promising, felt strong on bench and got a few extra reps so hopefully hitting things twice weekly may work well for me.

    right shoulder is a bit dodgey so will really get the reps up before looking at ggoing any heavier.

    really smashed the lateral and posterior head of delts which I think is something I have overlooked in the past.

    all in all happy with week 1 of the new routine.
     
    Tac likes this.
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 09/01/18
    legs posterior chain core

    week 2

    smith machine squat
    90kg, 3 x 5

    45 degree leg press
    230kg, 3 x 7

    hack squat
    50kg, 3 x 10

    lying leg curl
    6 plates, 2 x 15

    45 degree back extension
    5kg plate, 20 reps
    5kg plate, 15 reps
    5kg plate, 15 reps

    standing cable sit ups
    4 plates, 3 x 20
    squats felt strong on 2 out of the 3 sets, really need to get foot placement right using the smith machine, feel solid when I get it right.

    leg press went ok, if I can master the squat on smith I might do extra sets on squat and drop leg press will see how things progress.

    kept same weight on hack squat today but went as low as the machine would allow on almost every rep so happy with that.

    added some resistance on 45 extensions and they burned but definitely getting stronger.

    3 plates felt pretty light on standing abs last week but 4 plates felt pretty heavy this week, still got the reps I wanted, will be interesting to see how 5 plates feels.

    really liking this new routine hopefully all continues well.
     
    Tac and countryboy like this.
  8. countryboy

    countryboy Well-Known Member AGJ Supporter

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    Mate can I ask why your doing your squats on the smith machine?
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    I was having a hard time using the rack man, when I put the bar on my shoulders and stepped back I must have been slightly of center one way or another and I was constantly hitting the rack.

    I know it would be better to do free squats but using the smith just makes it easier for me, it allows me to focuss on the movement and not have to worry about whether or not I am going to hit the bar on the rack during my rom.
     
    countryboy likes this.
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 11/01/18

    chest shoulders triceps

    week 2

    db flat bench press
    32.5kg, 9 reps
    32.5kg, 7 reps
    32.5kg, 6 reps

    db incline bench press
    27.5kg, 8 reps
    27.5kg, 7 reps
    27.5kg, 6 reps

    db military press
    20kg, 10 reps
    20kg, 9 reps
    20kg, 8 reps
    20kg, 8 reps

    overhead tri ext, hammer bar
    22.5kg, 9 reps
    22.5kg, 7 reps
    22.5kg, 6 reps
    22.5kg, 6 reps

    good workout, extra reps on every movement.

    shoulder is playing up a bit on the chest shoulders tri workout so even if the trend continues and the reps keep increasing I don't think I will be going heavier for a while, just keep upping the reps for a bit.
     
    Tac, Venkman and Tom like this.
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 13/01/18

    back biceps core

    week 2

    barbell row, supinated
    65kg, 3 x 10

    deadlift
    90kg, 3 x 12

    rdl
    55kg, 3 x 12

    hammer bar curl
    27.5kg, 3 x 10

    db side bends
    20kg, 2 x 20

    progressing nicely, starting to shift this workout more towards, back posterior chain core.
     
    benn and Tac like this.
  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 14/01/18

    chest shoulders triceps

    week 2

    db flat bench press
    32.5kg, 7 reps
    32.5kg, 7 reps
    32.5kg, 6 reps

    db incline bench press
    27.5kg, 7 reps
    27.5kg, 6 reps
    27.5kg, 5 reps

    seated lateral raise
    10kg, 2 x 15
    7.5kg, 20 reps

    post delt raise
    5kg, 2 x 20

    skullcrusher, hammer bar
    22.5kg, 3 x 10
    22.5kg, 9 reps

    didn't go so well today, I didn't eat that much before my workout and went into it not really feeling strong so not really surprised I didn't make improvements.

    hopefully it is just a bad day, will assess the situation next workout.
     
    Tom likes this.
  13. Tom

    Tom Well-Known Member

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    Not every workout will be great or even good!

    Keep at it mate, doing great!
     
    blindbodybuilder likes this.

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