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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    Tuesday, 23/01/18

    legs posterior chain core

    week 1

    smith machine squat
    90kg, 5 x 5

    hack squat
    60kg, 8
    60kg, 6
    60kg, 7

    reverse hyper extension
    10kg, 3 x 15

    ghr
    1 x 10
    3 x 15

    standing cable abs
    30kg, 4 x 10

    good workout will work with 5 x 5 on squat from now on, mostly happy with form today could have been better on a few reps.

    starting to build some strength on reverse hypers.
    did ghr's for the first time, just used bodyweight but will look to start using some added resistance asap.

    30kg/6 plates felt really challenging on the standing cable abs today hence the drop in reps.

    I've done ab work in the past but never really worked on properly strengthening my core from all angles so it will be interesting to see how this approach works, only been doing it fully for about one month and my wife tells me my stomach has totally flattened out and obliques are starting to show, not really doing it for asthetic reasons but shows it is working.
     
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  3. RichPoonanny

    RichPoonanny Member

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    I get a surge of happiness seeing your alerts on this post.
    Always a motivating read watching your lifts go up substantially each week, good shit brother thanks for the posts
     
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  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thanks for the kind words mate, much appreciated.
     
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  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 25/01/18

    chest shoulders triceps

    week 1

    db flat bench press
    32.5kg, 10
    32.5kg, 8
    32.5kg, 7

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

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

    post delt raise
    5kg, 2 x 20

    overhead tri ext, hammer bar
    22.5kg, 10
    22.5kg, 10
    22.5kg, 8
    22.5kg, 7

    good workout first time I've got 10 reps at this weight and an extra rep on most sets so hopefully can keep it up.

    no military press today, don't know if i'll do them anymore they seem to make my shoulder flare up.
     
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  6. Eidolon

    Eidolon Bit Fatty

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    Good db flat presses my friend :) And all the rest too.
     
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  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 27/01/18

    dead day

    week 1

    deadlift
    100kg, 3 x 10

    barbell row supinated
    65kg, 12
    65kg, 10
    65kg, 10

    rdl
    55kg, 3 x 12

    good morning
    45kg, 2 x 15

    shovel lift
    6.25kg, 3 x 10 each side

    good workout, deads felt good.

    rows didn't feel as strong as I would have liked but I was pretty tired after the deads so guess they were ok.

    pretty much the same for rdl's.

    can't believe how challenging the shovel lift is.
     
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  8. Eidolon

    Eidolon Bit Fatty

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    Nice volume Freddy.
     
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  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 28/01/18

    chest shoulders triceps

    week 1

    db flat bench press
    35kg, 5
    35kg, 4
    35kg, 4

    db incline bench press

    27.5kg, 8
    27.5kg, 7
    27.5kg, 7

    db seated lateral raise
    12.5kg, 2 x 10

    10kg, 20

    post delt raise
    5kg, 2 x 20

    skullcrusher, hammer bar
    22.5kg, 4 x 12

    first time doing 35 on flat bench thought I might have got more reps than I did but still pretty happy for a first go.

    my shoulder is thanking me for not doing militaries anymore, will have to wait and see but I think doing extra work for the lateral and posterior delts will produce better shoulders anyway.

    skull crushers went well.
     
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  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 30/01/18

    legs posterior chain core

    week 2

    smith machine squat
    95kg, 5 x 5

    hack squat
    60kg, 3 x 8

    reverse hyper ext
    15kg, 3 x 15

    ghr
    3 x 15

    standing cable abs
    35kg, 4 x 10

    squats went well, got 4 of the 5 sets nicely, just struggled a bit on the 5th set but still got it.

    extra reps on the hack today and every rep was as low as possible, will wait until I can get some high reps sets before increasing weight on these.

    really feeling my strength increase on reverse hypers.

    held the contraction at the horizontal for a second or two on ghr's will add some weight on these soon.

    35kg is really brutal on the standing abs will wait until I can get more reps before going any heavier.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 03/02/18

    deadlift day

    week 2

    deadlift
    100kg, 3 x 14

    barbell row supinated
    45kg, 4 x 10

    rdl
    60kg, 3 x 10

    shovel lift
    6.25kg, 3 x 15 each side

    good workout today after having Thursday off with a bit of soreness around my back/scapula, all seems good now though.

    getting the reps up on deads.

    went lighter on rows to be sure not to cause any issue with my back but thinking lighter weight with more focus on getting as horizontal as possible and really getting a full ro may be better anyway.

    little heavier on rdl's.

    loving the shovel the more I get the hang of the movement the better I like it.
     
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  12. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 04/02/18

    chest shoulders triceps

    week 2

    db flat bench press
    35kg, 5
    35kg, 5
    35kg, 4

    db incline bench press
    27.5kg, 6
    27.5kg, 6
    22.5kg, 8

    db seated lateral raise
    12.5kg, 2 x 15
    10kg, 20

    post delt raise
    5kg, 2 x 20

    skullcrusher, hammer bar
    25kg, 4 x 8

    good workout, an extra rep on flat bench, incline wasn't the best but was very low on carbs today so expected to run low on energy.

    went heavier on skullcrushers, all in all a good day.
     
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  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 06/02/18

    legs posterior chain core

    week 3

    smith machine squat
    100kg, 5 x 5

    hack squat
    60kg, 3 x 9

    reverse hyper ext
    20kg, 3 x 15

    ghr
    5kg, 3 x 15

    standing cable abs
    35kg, 3 x 15

    really good workout, not every rep was as deep as I would have liked on squats probably will stay at this weight until I can get every rep nice and deep before going any heavier.

    slowly getting more reps on hack.

    reverse hypers were tough with 20kg, will look for some more reps before going heavier on these.

    ghr's were painfull getting a full rom and holding at the top was really tough with some resistance and after the hypers.

    cable abs are challenging at this weight will go for more reps before going any heavier.
     
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  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 08/02/18

    chest shoulders triceps

    week 3

    db flat bench press
    27.5kg, 12
    27.5kg, 10
    27.5kg, 7

    db incline bench press
    22.5kg, 3 x 10

    db seated lateral raise
    12.5kg, 2 x 15
    10kg, 20

    post delt raise
    5kg, 2 x 20

    overhead tri ext, hammer bar
    20kg, 12
    20kg, 11
    20kg, 10
    20kg, 10

    decided to go lighter weight higher reps and less rest between sets for something different.

    think I may do more workouts like this, pretty full on how quickly I lost strength on the first movement but seemed to go ok after that.
     
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  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 10/02/18

    deadlift day

    week 3

    deadlift
    100kg, 3 x 15

    barbell row, supinated
    50kg, 3 x 15

    rdl
    65kg, 3 x 8

    shovel lift
    7.5kg, 3 x 10 each side

    building up a pretty good strength base with volume on deads, probably do a deload week next week then look to start upping the weight.

    shovel lift is seriously an all round power movement, really getting into it.
     
  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sunday, 11/02/18

    chest shoulders triceps

    week 3

    db flat bench press
    27.5kg, 12
    27.5kg, 12
    27.5kg, 8

    db incline bench press
    22.5kg, 3 x 10

    db seated lateral raise
    10kg, 2 x 15

    post delt raise
    5kg, 2 x 20

    skullcrusher hammer bar
    20kg, 4 x 10

    felt like garbage for this workout so just went light again.
     
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  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Tuesday, 13/02/18
    legs posterior chain core
    deload week

    hack squat
    70kg, 8
    70kg, 6
    70kg, 6
    60kg, 10
    60kg, 10
    40kg, 15

    reverse hyper extension
    20kg, 3 x 15

    ghr
    5kg, 3 x 15

    standing cable abs
    35kg, 3 x 15

    so hot today it was ridiculous, glad I decided to do a deload week.

    just gave the quads a workout without doing anything to heavy and went through the rest of my movements at the same weights as last time, happy with how it all felt except for the heat.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Thursday, 15/02/18

    chest shoulders triceps
    deload week

    db flat flys
    20kg, 4 x 10

    db military press
    17.5kg, 3 x 10

    db skullcrusher
    12.5kg, 3 x 12

    first time doing military press for some time, just went light but it felt good.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Saturday, 17/02/18

    deadlift day

    deload week

    deadlift
    100kg, 5 x 5

    barbell row supinated
    55kg, 3 x 12

    shovel lift
    7.5kg, 3 x 12 easch side
    really focussed on getting my form right on deads, things are going pretty well grip is definitely the weakest point.
     
  20. Venkman

    Venkman Well-Known Member

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    Are you using double overhand or mixed grip on deads?
     
  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mixed grip man, I know going double overhand would be better to improve my grip strength.

    Unfortunately I am missing fingers on my right hand, half my thumb and my first and second fingers to be exact so I am going to struggle to lift heavy without straps.

    In the past since my accident I just used straps but I would like to see what I can do without them.
    If I did some double overhand lifts should I do them first or try and alternate between mixed and double overhand?
     

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