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Joshua's 2020 Log

Joshua82

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Well some gyms opened up in my area this week so no more 50 minute drive to workout anymore thankfully. Had to switch out some movements and use different machines but 10 minute drive is a hell of a lot nicer. Not sure if i wasn't fully recovered or just because it was a much older version of the machine but cybex squat presses felt brutal today despite less weight being used.

Life Fitness Laying Leg Curl 2 max sets
210x10 210x8

Life Fitness Leg Extensions 2 max sets
305x16 305x14

Cybex Squat Press 1x6-9 1x10-15
11.5ppsx6 9ppsx11

Life Fitness Seated Leg Curl 1x6-9 1x10-15
265x9 220x10

DB RDLs 2x6-9
130’sx7 130’sx6

Life Fitness Adductor Stack 2max sets
305x13 305x11

Calf Press Machine 2 max sets
400x18 400x14
 

Joshua82

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Due to some travel this weekend. Im working out 5 days straight this week. Gonna be feeling completely knackered saturday im sure. After the weekend i will get back to a 2days on 1 day off routine.

At this new gym, there is only 1 smith machine and 1 cable station. The smith machine felt awful, bar way too thin with no knurling. Due to how thin the bar is, it ended up causing quite a bit of elbow pain. May get rid of smith machine presses for now and do more DB or Barbell work. Haven't done DB Inclines in a while, might be fun. Also with no seated Overhead cable tricep extension, ill probably switch that to a close grip press next time as standing cable OH extensions feel terrible. Also dropped BB up right rows as they weren't feeling right in my shoulder.

Switching exercises so much drives me crazy, can't wait for my normal gym to open back up, im the type of person that wants to run the same routine as long as possible, only switching a movement if it is causing a pain or the lift has stalled for a couple weeks.

Today's push day:

Incline Smith Press 1x6-9 1x10-15
390x6.5 315x9 slow negative and pause)

Hammer Strength Shoulder Press 1x6-9 1x10-12
4ppsx5 250x12

Slight Decline Smith 3x8 same weight each set
345x8 x8 no third set due to elbow pain

Life Fitness Lateral Raise 1 1 max set with double rest pause, 1x12-15
210x10 rp5 rp3 180x12

Pec Dec 1max set
250x11

Single Arm Cable Side Laterals 2x10-12
20x12 20x11

Standing Cable OverHead Tricep Extensions 2max Sets
145x13 145x11

Rope Tricep Push Down 1x6-9 2x10-15
85x8 60x11
 

Joshua82

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Pull day today, this gym has a nautilus pull over i actually fit in so going to put that in for the first movement on all pull days, Moving Chest support Dumbell Rows to the other back day to replace unilateral hammer rows as there is not one at this new gym. Back was feeling pumped so snapped a pic

Nautilus Pull Overs 1x6-9 1x10-15
210x10 180x12

Barbell Rows 1x6-9 1x10-15
385x8 315x12

1 arm Hammer Low Row 1x6-9 1x10-15
245x7 180x11

Wide Grip Lat Pulldown 1x6-9 with a double rest pause
225x9 rp3 rp2

Hammer Strength Shrugs 3max sets
4ppsx20 4ppsx16 4ppsx12

Life Fitness 1 arm Preachers 1x6-9 1x10-15
110x8 85x11

Hammer Cable Curls 3x10-12
65x12 65x11 65x10

Weighted Hanging Ab Leg raises 3 sets 10-12
12lbs x 12 x10 x10
 

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Joshua82

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Great weekend, visited the girlfriends dad sunday and managed very good self control with the diet, stuck to all just protein meals throughout the day and had a couple hot dogs at a barbecue and 1 slice of pizza when we all went out for pizza later. Usually i struggle bad with self control and the screw its when i end up off diet. So that self control felt great and woke up with the weight down from the previous day.

Really happy to wake up at 256.8 this morning looking very flat, muscles lacking pop, and vascularity is down.

I am going to have a higher carb day today to try to restore some glycogen, will have 450g of carbs today and take progress pics in the morning.

Gym was hot as all hell today, no a/c in there. Had a good leg day though. Even got a compliment on my quads from a fellow bodybuilder which felt great haha.

Life Fitness Laying Leg Curl 1x6-9 1x10-15
210x10 210x8

Life Fitness Leg Extensions 2 max sets
305x17 x14

Cybex Leg Press 1x9-12 1x12-15
10ppsx9 8ppsx12

Feet High and Wide Leg Press 1x6-9 1x10-15
8ppsx9 7ppsx11

Life Fitness Seated Leg Press
400x6 300x11 (5count negatives both sets)

Life Fitness Adductor Stack 2max sets
305x14 305x11

Seated Hammer Strength Calf Raise
225x11 225x9

Time to enjoy this high carb day now.
 

Joshua82

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Morning weigh in: 258lbs
I screwed up the other night. Sunday evening i shredded slow cooked chicken and accidentally left it out, was probably out for about 12 hours. Put it in my fridge anyways when i saw it was still out and said screw it lets try it monday. Big mistake. Was up sick most the night and was sick to my stomache most of yesterday. So had to skip the gym yesterday but got my push day in today.
Maybe it was from being sick yesterday but just felt off the whole workout, strength, focus and energy felt down but pushed the best i could.

Incline BB Press 1x6-9 1x10-15
365x6+1 assisted skipped back off set as i felt off on my top set and just didnt feel right

High Incline Smith Press 1x6-9 1x10-15
3ppsx6 200x10

Hammer Strength Press
450x5 360x8

Seated lateral raises 3x10-15
40sx12 x12 x12

Pec Deck Chest Flys 1x max set
250x11

Machine Side Laterals 1x6-9 double rp
190x8 rp4 rp3

Hammer Strength Dips
405x9 360x12

Standing Rope OH extensions 1 double rp
150x14 rp 8 rp 4
 

Joshua82

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Good feeling pull day. Subbed in Chest Supported Dumbell Rows for hammer strength unilateral rows as there is not one of those machines at this gym and took out iso lateral hammer pulldowns as this gym doesnt have one of those either. Enjoying Nautilus pull overs though and those should help overtime with a wider back in front poses.

Nautilus Pull Overs 1x6-9 1x10-15
220x11 240x7 under estimated how much i could do on first set so increased weight on the second.

BodyMasters Chest Support T-Bar Row 1x6-9 1x10-15
245x6 180x10

DB Neutral Grip Chest Supported Row 1x6-9 1x10-15
110sx9 90sx11

Chest On Incline Bench Cable Rope Pulldown 1x6-9 1x10-15 with double rest pause
130x7 115x9 rp 5 rp3

Hammer Strength Shrugs 3max sets
380x20 380x15 380x11

Cable EZBar Curls 3x8-12 (much harder cable machine)
95x6 72.5x9 65x9 (next week do all 3 with 65)

1 arm DB Hammer Curls 1x6-9 1x10-15
65sx7 45sx10

Weighted Hanging Ab Leg raises
12lb med ball x14 x12 x11
 

Joshua82

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255.2 pounds this morning.
Took some update pics, will post them all later when i have a chance to go through them all (i put the timer on and take like 70 lol) but i will put this one up now showing me from 2 weeks ago compared to now. Progress is being MADE! :D
image0 (4).jpeg
 

Joshua82

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Good Leg day today, had a scary moment on the squat press. No spot and completely failed going for a 7th rep. Thankfully I was somehow able to bail out. Experimented with a cluster set on leg extensions as i HATE doing super high reps and the machines are never heavy enough and i rather liked it.

Life Fitness Laying Leg Curl 2 max sets
210x11 210x8

Cybex Leg Extensions cluster set 4x8 rest 15 seconds between rounds
200x8 x8 x8 x7.5

Cybex Squat Press 1x6-9 1x10-15
11.5ppsx6 failed on 7 (no spot scary ha) 9ppsx11

Life Fitness Seated Leg Curl 1x6-9 1x10-15
265x8 220x10

DB RDLs 2x6-9
130’sx8 130’sx7

Life Fitness Adductor Stack 2max sets
305x15 305x12

Calf Press Machine 2 max sets
400x18 400x14
 

Joshua82

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Thanks man! Another week or two of dieting and then the fun begins :D
 

madg

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Progress definitely being made brother !

You look great on last update and noce diference in 2 weeks on the comparison pics

What is your goal ?
 

Joshua82

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Progress definitely being made brother !

You look great on last update and noce diference in 2 weeks on the comparison pics

What is your goal ?

Thanks man, im doing a short mini cut right now before i start a long growing phase, this will be the last week and then the fun will begin.
 

Joshua82

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Wasnt able to post this update yesterday. But had a good push day yesterday. Close Grip Barbell tricep presses always caused some pains but i tried out the multi grip bar with a neutral close grip hand position and really liked it, so im going to add those in, rotate them with Hammer Strength Dips as my main loading tricep exercise. Messed with it at the end of my workout with a wider grip for incline presses as well and it felt great so i may put those in as a chest movement next time
too.

Pec Dec 1max set
295x12

Incline DB Press 1x6-9 1x10-15 ( may switch this for that multi grip bar press)
165x6 (too heavy bad form) 115x14

Hammer Strength Shoulder Press 1x6-9 1x10-15
4ppsx5.5 3ppsx9

Hammer Strength Chest Press 1x6-9 1x10-15 double rest pause
4ppsx6 3ppsx10 rp 3 rp2

Life Fitness Lateral Raise Machine 1 double Rest Pause
210x12 rp5 rp3

Single Arm Cable Side Laterals 3x10-12
25x10 25x9 20x10

Neutral Close Grip Tricep Presses
275x5 225x8

Rope Tricep Push Down 1x6-9 2x10-15
95x8 80x10 x10
 

Joshua82

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today's pull day. Lightened the load on a couple exercises, feel strength going down and want to make sure im getting a good squeeze and not being sloppy to meet numbers

Nautilus Pull Overs 1x6-9 1x10-15
240x10.5 👍 220x10

Barbell Rows 1x6-9 1x10-15
365x8 315x12

1 arm Hammer Low Row 1x6-9 1x10-15
225x8 180x110

Wide Grip Lat Pulldown 1 double rest pause
225x9 rp3 rp2

Hammer Strength Shrugs 3max sets
380lbs x20 x16 x13

Life Fitness 1 arm Preachers 1x6-9 1x10-15
110x8 85x11

Hammer Cable Curls 3x10-12
65x12 65x11 65x10

Weighted Hanging Ab Leg raises
12lb med ball x15 x13 x11
 

Joshua82

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Leg Day! Holy Hell! Double Banded Leg Presses tore me up! Such a deeper burn in the quads. Loved it. I also tried out a hack squat variation recommended to me to take the stress off the knees, basically you put a foam roller at the top behind your upper back/ shoulders and yep took the pain right off the knees. Going to try them out for a little bit with 1 working set and overtime as long as knee pain doesn't come back i'll add another set.

Life Fitness Laying Leg Curl 2 max sets
210x11.5 210x8

Life Fitness Leg Extensions 1 max set
305x18

Double Banded Cybex Leg Press 1x9-12 1x12-15
8ppsx9+1 assisted, 6ppsx12 + 1 assisted

Cybex Hack Squat Variation 1x6-9
5ppsx6

Life Fitness Seated Leg Press 1x15-20
300x16

Seated Leg Curl 1x6-9 1x10-15
250x10 205x11

Life Fitness Adductor Stack 2max sets
305x15 305x11

Seated Hammer Strength Calf Raise
230x10 180x14
 

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