Training Log: Bodybuilder in China

[VaginaBoob89]

Legs
Leg press 2ppsx20, 2pp+5kgx20x4
Static lunge: 10kgx12x2, 10x2 each side
Leg extensions: 10kgx 4 sets failure
Hamstring curls: 40kgx21, 3 more sets to failure
RDL with toes elevated: 60kgx10, 70kgx10x3

 

[VaginaBoob89]

Legs were yesterday and today had another really great workout. Decided to reduce the number of exercises and increase the sets for arms. I just don't seem to do well with stuff like preachers/spider curls/cable curls and reverse curls ROM is just too short. Stick to literally just hammer curls and EZ curls. Nothing else. And regular db curls aggravate my bicep tendon on the right side.

Arms
Hammer curls: 15kgx12x4, x9
pushdowns: 25kgx26, 4 more sets at this weight to failure all around 9-12
EZ curls: 20kgx13x3, x12, 10
Single arm overhead cable triceps: 10kgx10x5
Seated DB curls: 7.5kgx12x7 (one set only got 8)
DB skullcrushers: 7.5kgx12x7 (one set I only got 6)
Approx 30 minutes outdoor cardio on bicycle

Everything supersetted biceps and triceps.

 

[VaginaBoob89]

DL: up to 165kgx5x5
Hamstring curls: 40kgx16, 9, 7 rest paused
Pullups: bwx9, 8, 5, 4, 5 LOL
Pulldowns: 1.5ppsx10x4 each side unilateral as always
2 different row machines 4 sets of 12
ez curls: 20kgx23, 3 more sets to failure

Left the gym a wrecked mess. I actually wanted to underhand grip row after pullups but some ****** was taking the last barbell doing quarter squats and did literally 15+ sets.

 

[VaginaBoob89]

Chest+shoulder+tri
Cable crossovers 7.5kgx15x4
Machine decline press: 45kgx15, 3 more sets failure with lower weights
Machine incline press: 17.5kgx12x4
Machine flie supersetted with pushups: 4 rounds
Pushdowns: 25kgx27, 4 more sets to failure
Cable side raises: 2.5kgx10x3

My shoulder was the worst it had ever been just a week ago and now all clicking is gone and its not feeling much pain at all. I'll keep with no free weights for another 3 weeks and re-evaluate. This time when I add db incline back in, it will only be added in as a 3rd lift after I'm fairly fatigued. Then if that feels good after a month I might finally return to doing it as first lift, but this is just a tentative plan and we may have to adjust.

Doing all this machine work for chest the biggest difference I notice is actually more chest activation but far less tricep/delt/bicep activation. Like I don't get that sick near-full upper body pump and it's more localized in the chest. I'm probably actually getting better overall chest stimulation but less overall muscular stimulation in the upper body generally. I really like the way dumbbells feel and because my delts are so active on db chest movements it really makes a shoulder day or training shoulders particularly hard totally un-needed which is nice.

 

[VaginaBoob89]

Another leg day today

Leg press: 2ppsx20, 2.5ppsx20x4
Static lunge: 10kgx12x3 gave up on 4th set
Leg extensions: 4x12
Hamstring curls: 40kgx25, 3 more sets to failure
Toes elevated RDL: 70kgx10x4 couldn't keep tension on hams/glutes last set, try this weight again
Some shoulder rehab

In total about 85 minutes incl the shoulder rehabs. I'll probably repeat these weights, get the 4th set of static lunges, and try to get better engagement on RDLs next week.

 

[VaginaBoob89]

Back log

Arms from friday night

Hammer curls: 15kgx12x4, x7
Pushdowns: 25kgx27, 4 more sets failure
EZ curls: 25kgx13x5
Single arm overhead tricep cable extensions: 7.5-10kgx12x5
seated hammer curls: 7.5kgx12x7
db skullcrushers: 7.5kgx12x6, x7


All supersetted again.



Deadlift: 170kgx5x5 18 min 30 seconds
15 minute break
NG pullups: bwx10, 7, 6, 5, 5
Reverse grip rows: 50kgx10x4
Single arm pulldowns: 1.5ppsx11x2, x10x2
Row machine: FST-7
Curls: 20kgx27, 3 more sets to failure

Shoulder rehab/prehab, delt raises
Decline machine press: 57.5kgx13, 45kgx15, 12, 12
Incline machine press: 20kgx12x4
DB neutral grip incline press: 15kgx20x2, x10 baby steps...
Machine fly SS with pushups: 4 rounds sets of 6-12
TRicep pushdowns: stackx20, 4 more sets


Legs
My knees were very sore so I did the smart thing and trained light but not quite deload level light. I kept rests shorter to increase the difficulty without increasing the load on my joints/knees

Leg press: 2pps+5kgx20x4
Static lunges: 10kgx10x4
Leg extensions: 10kgx12x4
Hamstring curls: 3 sets failure, 40kgx17 + 2 more
Toes elevated RDL: 60kgx10, 70kgx10x2

"The old me" would have tried to power through and go up in weight from last week. That would have been a disaster. Proud of myself, lol.


Arms tomorrow. Looking forward to wrapping up this 4 week training block and taking deload. I'm going to do the opposite of what people usually recommend of lowering volume but maintaining intensity. No, I'm going to lower intensity but keep volume fairly high and lower rest periods.

It was a really good 4 week block. BW went from 99.x to 101-102kg morning weight, body composition looking better, and cardiovascular fitness massively improved. Hope I can make similar levels of gains in the next block.

 

[sponsor:infinitylabs]

detailed log brother

 

[VaginaBoob89]

detailed log brother

Yeah thanks, I'm pretty obsessive about the little details on training. It probably matters less than food and that's what I should be more meticulous about with tracking.

I got sick with some sort of cold/flu and having very low appetite plus mild respiratory symptoms. It's a deload and I was still able to get it and get it done


Back deload:

Deadlift: 120kgx5, 130kgx5x4
Rows: 60kgx10x3
Unilateral Pulldowns: 1ppsx10x3
Low row machine: 10x3
High row machine: 10x3

All nice and light weight.

My plan is 175kgx5x5 on Monday the 13th which I already did while on vacation and not eating or pinning seriously in Thailand. Then 5kg jumps each week straight up to 190x5x5 which will be a PR. I've done 180kgx6x5 before though. I'm not sure what a realistic target is for the Halloween deadlift challenge. 272.5kg for a single at least to join the 600lb deadlift club, but I think I can probably hit more than that since I'll be gaining bodyweight along the way.

 

[sponsor:infinitylabs]

good luck to you sir