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
     
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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.
     
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  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.
     
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  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.
     
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  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.
     
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  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.
     
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  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.
     
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  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.
     
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  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.
     
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  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.
     
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  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!
     
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  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Wednesday, 17/01/18

    legs posterior chain core

    deload week


    hack squat
    60kg, 10
    60kg, 8
    60kg, 8
    60kg, 6
    60kg, 6
    50kg, 8
    40kg, 10
    40kg, 10

    reverse hyper extension
    5kg, 3 x 20
    1 x 20 bw
    standing cable abs
    5 plates, 3 x 20

    this week wasn't planned as a deload week but I'm making it one since I pulled up with a sore lower back after last weeks back workout.

    don't think it's an injury, never felt anything while training or even after training but woke up the next morning quite stiff and sore, today is the 4th day since that workout and it's definitely better but still not 100% so just did what I could without aggravating it.

    might have Thursday completely of and only do one chest shoulders tricep session this week depending on how it feels tomorrow.

    really hoping I can deadlift on Saturday.
     
    Tom likes this.
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 18/01/18

    chest shoulders triceps

    deload week

    db flat fly
    15kg, 4 x 15

    db military press
    15kg, 3 x 14

    db skullcrusher
    10kg, 3 x 15

    back is feeling better still not 100% but I thought I would just do some really light stuff, just get a pump.
     
  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 20/01/18

    day of the dead

    deload week

    deadlift
    90kg, 3 x 12

    barbell row, supinated
    45kg, 3 x 15

    shovel press
    5kg, 3 x 10 each side

    real basic workout.

    after reading that db side bends may not be very good for the spine I have changed to shovel presses, they are an interesting movement and certainly hit the obliques and the whole core hard.
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 21/01/18

    chest shoulders triceps

    deload week

    db flat fly
    17.5kg, 4 x 12

    db seated lateral raise
    10kg, 2 x 15

    db post delt raise
    5kg, 2 x 20

    db skullcrusher
    10kg, 3 x 17

    good workout, everything feeling good ready to go hard next week.
     
  18. Eidolon

    Eidolon Bit Fatty

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    Nice progress brother.

    I had a chuckle when I saw that there's braille on the disabled toilet door at my gym, but guess it's for people who aren't completely blind. Not sure how they'd find the door in the first place though.
     
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  19. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Follow da smell!
     
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  20. Eidolon

    Eidolon Bit Fatty

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    Hahaha. Danger of walking into the female facilities if you follow your nose.
     
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  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    You'd be surprised what us blindies can do man, the gym can be pretty tricky to navigate for obvious reasons but if it is an open layout with a decent amount of space it can be done.

    They call it orientation and mobility training, so an "o&m" trainer would take you to the gym and you would spend a few hours with them going through the layout of the gym and how you would safely get from machine to machine and so on.

    Having said that however I have found myself in the ladies room on more than one occasion.
     
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