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_bruce_
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« Reply #50 on: September 09, 2008, 01:59:40 PM » |
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Monday - September the 8th 2008
Start: 21:45
End: 22:44
Duration: 59 min
Mood: So, so
Cardio: no
Squat - 25, 35, 40, 45, 55 kg | +12,5kg... last one was HARD
CgBp - 22,5, 32,5, 42,5, 52,5, 70 kg | +12,5 kg ... last one was hard, form suffered -> shoulder position/involvment
Rows - 25, 35, 45, 55, Bodyweight + 7,5 kg | +7,5 kg ................ damn, were hard
Comments:
Schedule still off... will return to normal on monday.
Squatting - ok
CgBP - ok, I definitely can handle more weight with better form
Rows - good, last set was HARD
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Stubborn
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« Reply #51 on: September 14, 2008, 04:05:49 PM » |
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Glad to see you keepin at it!
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_bruce_
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« Reply #52 on: September 28, 2008, 12:53:06 PM » |
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Sunday - September the 28th 2008
Start: 20:44
End: 21:44
Duration: 60 min.
Mood: So, so
Cardio: no
Squat - 20, 35, 40, 45, 50 kg | +7,5... easy, legs pumped -
old weight - 12,5kg -> 5 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 65kg | +7,5 kg ... easy
old weight - 12,5 kg -> 5 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +5 kg ................ so, so
old weight - 7,5 kg -> 2,5 kg deficit to former max
Comments:
Squatting - stance is now near optimal, much easier
CgBP - ok, last set was easy, lacking calibration
Rows - rows were pretty hard, pullups good, harder but more ROM than before
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_bruce_
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« Reply #53 on: October 14, 2008, 05:28:39 AM » |
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Monday - October the 13th 2008
Start: 20:00
End: 20:40
Duration: 40 min.
Mood: So, so
Cardio: no
Squat - 20, 35, 40, 45, 52,5 kg | +10... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 65kg | +10 kg ... easy
old weight - 12,5 kg -> 2,5 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +6,25 kg ................ so, so
old weight - 7,5 kg -> 1,25 kg deficit to former max
Comments:
Squatting - stance is now near optimal, much easier
CgBP - better
Rows - ok, sometimes out of balance
Schedule still off
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_bruce_
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« Reply #54 on: October 19, 2008, 12:35:27 PM » |
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Sunday - October the 19th 2008
Start: 20:20
End: 21:15
Duration: 55 min.
Mood: So, so
Cardio: yes
Squat - 20, 35, 40, 45, 55 kg | +12,5... easy, legs pumped -
old weight - 12,5kg -> 0 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 67,5kg | +12,5 kg ... easy
old weight - 12,5 kg -> 0 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +7,5 kg ................ so, so
old weight - 7,5 kg -> 0 kg deficit to former max
Comments:
Squatting - so, so
CgBP - much better
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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_bruce_
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« Reply #55 on: October 24, 2008, 07:45:16 AM » |
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Friday - October the 24th 2008
Forgot Wednesday log...
Start: 17:30
End: 16:25
Duration: 55 min.
Mood: So, so
Cardio: No
Squat - 20, 35, 40, 45, 57,5 kg | +15... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg additive to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 70kg | +15 kg ... easy
old weight - 12,5 kg -> 2,5 kg additive to former max
Rows - 25, 35, 45, 55, Bodyweight + 8,25 kg | +8,25 kg ................ good
old weight - 7,5 kg -> 1,25 kg additive to former max
Comments:
Squatting - so, so
CgBP - much better
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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_bruce_
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« Reply #56 on: October 27, 2008, 11:51:57 AM » |
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Monday - October the 27th 2008
Start: 19:00
End: 19:50
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, 60 kg | +17,5... pretty hard
old weight - 12,5kg -> 5 kg additive to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 70kg | +15 kg ... could not have done more
old weight - 12,5 kg -> 2,5 kg additive to former max
Rows - 25, 35, 45, 55, Bodyweight + 8,25 kg | +8,25 kg ................ hard
old weight - 7,5 kg -> 1,25 kg additive to former max
Comments:
Squatting - so, so
CgBP - bad, feeling in tris was not there
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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_bruce_
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« Reply #57 on: October 29, 2008, 10:54:28 AM » |
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Wednesday - October the 29th 2008
Start: 18:00
End: 18:54
Duration: 54 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, x kg ...ok
Presses - 25, 30, 35, 42,5 kg | +12,5 kg ... pretty exhausting
Rows - 25, 25, 25, BW, BW + 10 kg | +10 kg ................ easier than I thought
Comments:
Squatting - ok, fourth set was much easier than third
Presses - was slightly annoyed that they were so hard, have to keep an eye on the left side
Rows - good, balance issues
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slaveboy1980
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« Reply #58 on: October 30, 2008, 06:48:41 AM » |
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i have probably asked this before...but do you have any injuries that are holding your squat back?
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_bruce_
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« Reply #59 on: October 30, 2008, 09:44:26 AM » |
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i have probably asked this before...but do you have any injuries that are holding your squat back?
No - but left leg is slimmer+longer than right and I have pretty much never squatted adequately before. My legs were totally atrophied from sitting and no sports and I am building them up slowly but steadily. |
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_bruce_
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« Reply #60 on: October 31, 2008, 09:52:08 AM » |
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Friday - October the 31st 2008
Start: 16:35
End: 17:25
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, ( 62,5 kg x 3 ), ( 45 kg x 8 ) kg | +20kg ...
CGBPresses - 22,5, 32,5, 42,5, 52,5, ( 72,5 kg x3 ), ( 42,5 x 8 ) | +17,5 kg ...
Rows+Pullups - 25, 25, 25, 25, BW + 10 kg | +10 kg ... only 4 full reps
Comments:
Squatting - 3s easy, 8s hard
Presses - same as above
Rows - only 4 reps
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_bruce_
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« Reply #61 on: November 03, 2008, 12:09:13 PM » |
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Monday - November the 3rd 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, 62,5 kg | +20kg ... pfff, hard
CGBPresses - 22,5, 32,5, 42,5, 52,5, 72,5 kg | +17,5 kg ... hard
Rows+chinups - 25, 25, 25, 25, BW + 11,25 kg | +11,25 kg ... ok
Comments:
Squatting - was ok, stance not perfect
Presses - pffff... concentration and therefore technique suffered
Rows - hard, but ok
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_bruce_
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« Reply #62 on: November 11, 2008, 12:38:11 PM » |
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Monday - November the 10th 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: Good
Cardio: No
Squat - 25, 35, 45, 50, 65 kg | +22,5kg ... ok
CGBPresses - 22,5, 32,5, 42,5, 52,5, 75 kg | +20 kg ... too heavy
Rows+chinups - 25, 25, 25, 25, BW + 12,5 kg | +12,5 kg ... good
Comments:
Squatting - was ok, knee was loud one rep when going down too fast
Presses - pffff... did 5 reps, but have to be patient, maybe take a cambered bar and restart lower
Rows - rather easy
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_bruce_
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« Reply #63 on: November 27, 2008, 04:04:20 PM » |
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Got knocked out by inflammed tonsils.
Did some pullups, chinups, very little squatting, CGBP and Presses.
Increased my weight today on presses to 47,5kg | + 17,5 kg
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_bruce_
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« Reply #64 on: November 30, 2008, 01:16:22 PM » |
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Friday - November the 29th 2008
Start: 19:35
End: 20:25
Duration: 50 min.
Mood: Good
Cardio: No
Squat - 25, 35, 45, 55, 67,5 x 3, 45 x 8 kg | +25kg ... HARD
CGBPresses - 25, 35, 45, 55, 75 x 3, 45 x 8 kg | +20 kg ... good
Rows+chinups - 35, 35, 35, BW + 13,75 x 3, BW x 8 kg | +13,75 kg ... good
Comments:
Squatting - was very hard, not sure about form
Presses - this time rather easy
Rows - rather easy
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_bruce_
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« Reply #65 on: December 01, 2008, 11:25:07 AM » |
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Monday - December the 1st 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: tired
Cardio: No
Squat - 25, 35, 35, 35, 45 kg | ... front squats - right quad hurts
CGBPresses - 25, 35, 45, 55, 75 kg | +20 kg ... hard but good
Rows+pullups - 35, 35, 35, 35, BW + 10 kg | +10 kg ... hard
Comments:
Squatting - ouch, hurts near the hip, front squats with light weight until Ive seen a doc
Presses - very pleased, little change of form - totally felt it in my tris
Rows - hard... strange
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_bruce_
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« Reply #66 on: December 03, 2008, 02:26:53 PM » |
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Wednesday - December the 3rd 2008
Start: 21:10
End: 21:18
Duration: toooooooooooo looong
Mood: good
Cardio: No
Squat - 25, 25, 35, 35, 35 kg | ... front squats - slight pain near hip
Presses - 25, 35, 45, 50 kg | +20 kg ... HARD
Supplementary bi+tri work - 3 x 8, 2 x 8 + 5 pullups and 5 chinups | ... pull and chin were pretty hard
Comments:
Squatting - ouch, but better
Presses - wider grip, felt heavier, more feeling in side delts
Supplementary - nice, did tri exercise I saw on the westside tape, for bis some curls, the finishing pullups and chinups were very hard
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Stubborn
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« Reply #67 on: December 03, 2008, 07:18:53 PM » |
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Good to see you're keeping it going. What is your overall impression so far?
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_bruce_
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« Reply #68 on: December 06, 2008, 12:55:03 PM » |
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Friday - December the 6th 2008
Start: 19:38
End: 20:40
Duration: too long... have to watch my rest time between sets
Mood: ok
Cardio: No
Squat - 25, 35, 35, 35, 40 x 3, 35 x 8 | ... front squats
CGBPresses - 25, 35, 45, 55, 77,5 x 3, 45 x 8 kg | +22,5 kg ... good
Rows+chinups - 35, 35, 35, 35, BW + 15 x 3, BW x 8 | +15 kg ... good
Comments:
Squatting - pretty easy
CGBP - very pleased, really improved my form on these, stronger, more stable
Rows - easy, tripple was really swell
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_bruce_
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« Reply #69 on: December 06, 2008, 01:00:03 PM » |
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Good to see you're keeping it going. What is your overall impression so far?
After ample fooling around - excellent program. I have to adhere to the 12.5 percent rule from latter set to former - total tonnage hasnt changed radically the way I did the approach - only peak set of 5. But this is ok, since I am a total beginner. I have watched the Westside Seminar tape and it provided me with new motivation and good tips - incorporated the dumbell tri extensions into my program and like them. Time will tell... |
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_bruce_
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« Reply #70 on: December 09, 2008, 02:27:09 PM » |
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Wednesday - December the 9th 2008
Start: 20:40
End: 21:30
Duration: too long... have to watch my rest time between sets
Mood: tired, irritated
Cardio: No
FrontSquats - 25, 35, 35, 35, 40 kg | ... good
CGBPresses - 25, 35, 45, 55, 77,5 | +22,5 kg ... good, feel slightly off
Rows+pullups - 25, 25, 35, 35, BW + 10 | +10 kg ... very hard
Comments:
Squatting - pretty easy
CGBP - pleased
Rows - hard, the pullups give me a headache
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_bruce_
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« Reply #71 on: December 22, 2008, 04:27:47 PM » |
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Pause until 4th of january
3x8 rep stuff + some bi and tri isolation work
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The Master
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« Reply #72 on: December 22, 2008, 09:25:18 PM » |
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Pause until 4th of january
3x8 rep stuff + some bi and tri isolation work
You little fucker. Get your ass back in the sauna NOW. |
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_bruce_
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« Reply #73 on: December 24, 2008, 01:42:24 AM » |
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You little fucker. Get your ass back in the sauna NOW.
Merry Christmas Sweety  |
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_bruce_
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« Reply #74 on: January 05, 2009, 02:10:44 PM » |
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Rest period is over... game on.
For the end of the year I want to be at 180 - 225lbs(80 - 100kg) region in all my lifts.
Goal for pullups is 55lbs (25kg) and chinups 65lbs(35kg) additonal weight.
Time will tell...
Wednesday - January the 5th 2009
Start: 20:00
End: 20:45
Duration: 45 mins.
Mood: tired, slightly irritated
Cardio: No
FrontSquats - 25, 35, 35, 35, 42,5 kg | ... hard
CGBPresses - 25, 35, 45, 55, 75 | +20 kg ... hard
-2,5 kg to former max.
Rows+pullups - 15, 15, 15, BW + 5kg, BW | +5 kg ... easy
-5kg to former max
Comments:
Squatting - hard but good
CGBP - pleased but form suffered
Rows/Pullups - easy
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