Universal Nutrition Forum

somethin wrong with other log. cant write in it so will start again with this 1

well I'm finished cutting.took a week off from the gym there (nearly went insane) and am Back on the bulk now(pretty much same diet as venom). Strength suffered a good bit on the cut so hopefully it'll bounce back. I'll be writing up my in gym workouts Anyway....

Wednesday 18th feb-back and shoulders no 2(I train back with shoulders twice a week and chest with abs twice a week with bodyweight 1st day & weights 2nd)
Back

Wide grip pullups
1 set bodyweight x 12
1 set + 5kg x 10
1 set + 10kg x 10 drop weight and got 5 more then static hold

Reverse grip bent over rows
1 set 40 kg x 15
1 set 65 kg x 15
1 set 85 kg x 12 dropped to 65 x 8

Close grip chinups
1 set bodyweight x 15
1 set + 15 kg x 8 dropped weight got 3 more(I was knackered )

1 arm Seated cable row
Was in a random gym and all machines were in lbs so will start tracking next week

Shoulders

Seated dbell press(havnt done dbells in a couple o months pretty big strength decrease, was pretty pissed

)
1 set 18s x 15
1 set 22s x 10
1 set 24s x 10 (8 by myself 2 forced with spotter)

Bent over laterals
1 set 8s x 15
1 set 10s x 12
1 set 12s x 10 dropped back to 8s got 8 more

Stretch at end for couple o minutes

KNACKERED!!!!!

Thursday 19th feb-chest, traps, abs no 2

Chest

Hammer strength bench apparatus(had no spot) - (weighs 8kg each side with no plates on it so that weight is included in the write up)

1 set 28kg each side x 15
1 set 38kg each side x 10
1 set 43kg each side x 8 drop to 33kg each side got 4 more

Psuedo planche pushups (aiming to get straddle planche pushups)
goal of these is to try take your feet off the ground and put as much weight as manageable on chest, will put up video later to explain better

1 set x 12(not trying hard to take feet off ground)
2 sets x 12(trying as hard as possible) then rest pause on last set

Chest fly machine
1 set 40 kg x 12
1 set 57.5kg x 10
1 set 65 kg x 7 drop to 40 got 6 more

Traps

Bbell shrugs
1 set 60 kg x 15 normal grip
1 set 80 kg x 15 normal grip
2 sets 100 kg x 12 with alternating grips
then dropped to 80 normal grip got 8 more

Abs

body levers ( will put up vid to show what they are)
3 sets 10-12 with negatives on last set after failure

Type of advanced core hold (will find out name + vid soon)
3 sets as long as I could hold(35-40 seconds)

Quick stretch of everywhere

Finished in 50 mins

these are psuedo planche pushups. ur supposed to try as hard as possible to take your feet off the ground and keep your whole body as tight as possible. i do them with my hands facing forward not backwards as this guy is doing.

http://www.youtube.com/watch?v=Jz7M0nu2gwU&feature=related

aiming to get to these. straddle planche pushups

http://www.youtube.com/watch?v=RzkdbcTFhrw

these are body levers. very tough but also very good

http://www.youtube.com/watch?v=IwJ80DDIeNE

still not sure what the core thing is called but this guy is doing the push up version at 0:07 seconds. i can do that but was just doing static holds

http://www.youtube.com/watch?v=d8oXDcnJ11w

they are all tough excercises which i recommend. great for core strength

Saturday 21st feb, legs, calves and indirectly lower back.

Was supposed to train yesterday but ended up goin to the irish finals boxing with the dad. Had great time with him tho so its all good, too bad I ate like 300g carbs yesterday and did nothing tho

anyway....

Legs + indirect lower back

Deadlifts
1 set 60 kg x 15
1 set 80 kg x 10
1 set 100kg x 8
1 set 110kg x 5 rest pause 10 secs got 2 more
(havnt done deadlifts in bout a month, was surprised that strength was up 10 kg since last time I did them on the cut

)

Hammer strength lying single leg curl
1 set 10 kg x 15 each leg
1 set 15 kg x 10 each leg
1 set 17.5kg x 8 drop to 10kg x 10 more each leg

Leg extension machine (did single leg extensions)
1 set 25kg x 15 each leg
1 set 35kg x 10 each leg
1 set 45kg x 10 drop to 35 x 6 more each leg
could barely walk for a couple of mins after

Calves
standing calf raises (pause at top of movement)
1 set 90kg x 15
1 set 120kg x 12
1 set 135 kg x 12
1 set 150 kg x 10 drop to 120 got 9 more, sweet burn

I know I said I was gonna keep a log of just my in gym workouts but fuck it I wanna measure my bodyweight training progress aswell

Sun 22nd feb

Back & shoulders bodweight day

Back

One arm negative chins(pull up then let go of one hand and lower under control)
Warm up chins
2 sets x 9 each arm, then rest pause 2 more, then static hold 8secs each
Negative tempo was 2-3 secs, killer excercise!

Normal grip pull ups
1 set bodyweight x 15
1 set + 5kg x 10
1 set + 10kg x 9 drop weight got 7 1/2 more
(had 2 add weight I can do 20+ reps with bodyweight)

Inverted rows on gymnastics rings
3 sets to failure (10-12 reps)

Shoulders

Warm up with dive bomber pushups

Tuck planche holds
took me 6 sets to reach 60s so like 10s holds with 30s break between sets

Hspu's
2 sets x 8 then statics on last set, then switched to divebomber pushups x 12 putting as much stress as possible on shoulders

Mon 23rd feb - chest + abs bodyweight

Chest

Warm up wit diff types of pushups

Psuedo planche pushups (on pushup bars going extra deep)
1 set x 12
1 set x 12 with rest pause got 4 more then static hold

Gymnastics rings dips
3 sets x 10-12(failure on last set) then rest pause on last set got 4 more
EDIT: forgot to add did last set with 10kg in schoolbag on back

Extremely wide grip pushups on bars(almost straight arms)
3 sets to 12-15(failure on last) with static on last

Abs
L-sit holds
4 sets to failure (15-20 secs)

Advanced core hold pushup version
2 sets x 20 reps
1 set to failure then 10s rest then the hold version for 45 secs(increased time from a few days ago even tho I was absolutely knackered by the time I came to this excercise, pretty happy with that

)

Wednesday 25th feb - back ,shoulders + traps

Back

Wide grip lat pulldowns
1 set 40kg x 15
1 set 57.5kg x 12
1 set 75kg x 9
1 set 80kg x 8 drop to 57.5 x 10

Close grip hammer strength pulldowns
1 set 50kg(25kg each side) x 15
1 set 70kg(35kg each side) x 10
1 set 90kg(45kg each side) x 8 drop to 70 x 8 drop to 50 x 10
(haven't done this machine in a good while but that's already 10kg increase since cut

)

Reverse grip bent over rows
1 set 50kg x 15
1 set 70kg x 10
1 set 90kg x 10(8 with good form,last 2 were sloppy, but still 5 kg increase since last week

) drop to 70 x 10

Single arm seated cable rows
1 set 15kg x 15 (each arm)
1 set 30kg x 12 (each arm)
1 set 45kg x 10 (each arm) dropped to 30kg x 10 drop to 15 x 15

Shoulders

Standing behind neck military press
1 set just bar(20kg) x 15
1 set 30kg x 10
1 set 40kg x 7 then 3 partials(first half of movement b4 triceps are used) then drop to 20kg x 8

Rear delt machine
1 set 25kg x 12
1 set 35kg x 9
1 set 40kg x 8 drop to 30kg x 7

Traps

Bbell shrugs
1 set 60kg x 15
1 set 80kg x 12
2 sets 110kg x 10(alternating grips, could have gone a bit heavier but grip strength was gone by time I got to this excercise, still 10kg increase tho)

Was stretchin during so only stretched 4 like a min or 2 at end

thurs 26th feb - chest , abs + biceps

Chest

Incline dbell press
1 set 17.5kgs x 15
1 set 22.5kgs x 12
1 set 27.5kgs x 10
1 set 30kgs x 8 and a half

(wanted to go heavier but had no spot, first rep is always hardest ya know

)

Dips
1 set bodyweight x 12
1 set +10kg x 8
1 set +15kg x 10 drop weight got 8 more then rest pause got 4 more

Psuedo planche pushups
2 sets x 12(trying hard as possible to take feet off ground) then rest pause 4 more then static for 8secs

Cable crossover
2 sets 20kg each side x 20 reps for pump

Abs

Warm up situps

Bodylevers
1 set x 10 negatives
1 set x 12 rest pause 4 more then 6 negatives

Advanced Core hold on Swiss ball(much harder)
2 sets to failure with 15s rest on last set and done on ground for 25 more secs

Biceps(didn't do last week as bi's were stiff from back day)

Alternating dbell curls
1 set 12.5kgs x 15(each arm)
1 set 17.5kgs x 10(each arm)
1 set 20kgs x 8(each arm, 3 rep increase since cut)

Standing 1 arm hammer curls
1 set 15 kgs x 10 drop to 10kgs x 10(both arms)

Quick stretch

Cold shower!!!

sat 28th feb - legs calves and triceps

Legs

deadlifts
1 set 60kg x 15
1 set 80kg x 12
1 set 110kg x 6 then 10s rest got 1 more(barely

)
(felt much more comfortable with the weight this week, got one more rep aswell than last week)

Front squats(ass to ankles)
1 set 40 kg x 12
1 set 50 kg x 10

Single leg extensions on machine
1 set 25kg x 15
1 set 45kg x 8
1 set 50kg x 9 drop to 40 x 8

Triceps

close grip bench press
1 set just bar x 15
1 set 40kg x 10
1 set 50kg x 8
1 set 60kg x 8(6 by myself,2 forced)

Standing rope triceps extension
1 set 20kg x 15
1 set 27.5kg x 10
1 set 30kg x 9 drop to 25kg x 7

Calves

Standing calf raise machine
1 set 90kg x 15
1 set 120kg x 12
1 set 135kg x 10
1 set 150kg x 12 drop to 120kg x 8 drop to 90 x 10

Didn't do hams today as the felt a bit stiff, no point in risking injury
pretty happy overall today, felt I coulda got an extra rep or 2 off deadlifts but kinda ran outta breath, strength is still increasing tho.

still kinda confused on my diet. I'll have been bulkin 2 weeks starting tomorrow yet iv only gained bout half a pound off the last day of my cut(which I suppose was a high carb day) which I put down to water. Even tho my strength is increasing steadily either in weight or in more reps. Iv upped carbs and calories again a bit so I'm just gonna keep doin that each couple of weeks from now on till I start gettin a bit heavier. I'm not lookin to put on 10 lbs in a month tho I'd be happy with 1 lb of actual muscle each bulk phase of my diet(if that's even doable, I'm in no rush

)

sun 1st march back + shoulder bodyweight

Back
warm up chins

1 arm negatives
2 sets x 10(each arm
2 sets statics each arm

Norm grip chins
1 set bodyweight x 10
1 set + 10kg x 10 drop weight got 8 more then rest pause got 3 more

Body rows feet on chair
1 set bodyweight x 12
1 set + 10kg x 11 drop weight got 8 more then couple of statics

Shoulders
warm up dbomber pushups

Tuck planche holds
5 sets x 12s

Hspu's
1 set x 6
1 set x 8 then 4 negatives then static then straight into dbomber pushups to failure

monday 2nd march - chest + abs bodyweight

Chest
warm pushups

1 arm negative pushups(can only do lik 2 1 arm pushups so gonna build them up with neagtives first)
2 sets x 10 negatives with 5s static on last set(each arm)

straddle planche neagatives ( got the idea from previous excercise, turns out im able to do them pretty well,full negative before cant keep feet off ground anymore, should be able to do full rom in a few months)
3 sets x 10 reps

ring dips
1 set bodyweight x 15
1 set + 10 kg x 10
1 set + 15kg x 10 rest pause 2 more then 10 negatives then drop weight x 5 more(improvement)

psuedo planche pushups
3 sets x 12

Abs
L-sit holds
3 sets x 20 secs

advanced core hold
2 sets x 60 secs with last set immediately into 15 crunches(improved from last time)

wed 4th march - back , shoulders , traps

Back
warm up with close grip chins

Hammer strength pulldown
1 set 50kg x 12
1 set 90kg x 6( not to failure)
1 set 95kg x 11 (with spot for last couple)
1 set negatives with 120kg x 6

Normal grip bent over rows
1 set 50kg x 12
1 set 70kg x 8
1 set 80kg x 10 then 15s rest 3 more then 10s rest 2 more

Single arm Hammer strength row machine
1 set 20 kg x 12
1 set 35 kg x 12 then static on each arm

Shoulders

Seated dbell press
1 set 17.5kgs x 12
1 set 22.5kgs x 8
1 set 25kgs x 7(I will get these back to the 28s by the end of my next bulk phase

)

Dbell rear laterals
1 set 5kgs x 12
1 set 10kgs x 10
1 set 12.5kgs x 10 drop to 7.5kgs x 10 drop to 5kgs x 10

Traps
bbell shrugs
1 set 60 kg x 15
1 set 80 kg x 12
2 sets 120kg x 10 alternating grips then statics

Stretched and done

pretty happy right now. found out i accomplished one of the strength goals i had for the bulk today. and its only bin two weeks

. its called the front lever and i can hold it for only like 2 and a half secs but the time will increase. not the easiest thing to get a clear pic of but heres a couple. first one was just bout to fall, second had just reached peak of lift. didnt swing into it i fully raised under my own control then tried to hold as best i could(2-3 secs) pretty happy with myself

2nd pic looks better form but is a bit blurry

Had a read of the log there cill.

Whats your goal?

To me the whole thing seems way to complicated mate!

M 16