Challenge me ! blind_one's fitness project

[blind_one]

#Log 35

Legs

20 squats with just the bar
12 reps Bar + 30kg
12 reps bar + 40kg
10 reps bar + 50kg
10 reps bar + 50kg
13 reps bar + 40kg

3 sets of revers lunges 10 reps per leg 8kg DBs

Leg Curl machine broken FFFFFFFFFFF.

Leg extension 4 sets of 12-15 reps with 30 KG slow and controlled ( upping it next week )

Calf raises on diagonal squat machine.
4 sets with 50kg 12 reps each, 10s hold on the last one, step off the machine and do 12 reps bw.

Rope jumping 8 minutes

 

[blind_one]

#Log 36

Well fck... meet lots of new people and finished tinkering with my bike last week. Failed to do more than 2 workouts posted above ...

Improved on them this week and set a benchmark for 3rd workout for future comparison, 4th Shoulder/Triceps workout was done on what was randomly available with good intensity as gym was crowded and I absolutely hate it when it happends. So there we go with what happened this week.

Chest/Biceps
Incline DB BP
20 x 14kg
1 set of 12 with 18s
3 sets of 12 with 20s

Flat DB BP
3 sets of 11 with 22s

Incline Flys
3 sets of 12 with 10s

Decline BB BP
Bar + 30 x 1 reps
Bar + 40 10rp
Bar +45 10 rp
Bar +45 10rp struggling with few last reps on last 2 sets.

Warmup 4 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps
Improved over last week wasnt as hard but still taxing.

8 min jump rope.

Legs

20 squats with just the bar
10 reps Bar + 35kg
10 reps bar + 45kg
10 reps bar + 55kg
10 reps bar + 55kg
13 reps bar + 45kg

3 sets of revers lunges 10 reps per leg 8kg DBs
Leg extension 4 sets of 12 with 40kg
Leg curls 50kg 4 sets of 12
Calf bashing with 50, 12 reps with weight then 15 without, with some holds at last rep.

Back n Deadlift

Pulldowns
20 rp 30kg
12 rp 4 sets with 50kg

Deadlift
12 reps Bar +40kg
4 sets of Bar +60kg

Barbell rows
12x 20 , 12 x 25 , 12x30, 12 x30

Seated cable machine broken .... moving to 1 arm cable pull

6 plate load
12 reps 4 sets

4 sets of hyperextension 12 reps with 10kg plate

Shoulders and triceps, will document next week.

 

[blind_one]

#Log 37

Last weeks 4 workouts done in 3 days, lack of time. This week already underway, numbers for the previous one first.

Incline DB BP
20 x 14kg warmup
1 set of 12 with 18s
3 sets of 12 with 22s

Flat DB BP
3 sets of 12 with 24s

Incline Flys
3 sets of 12 with 10s

Decline BB BP
Bar + 30 x 10 reps
Bar + 40 10rp
Bar +45 9 rp
Bar +45 9 rp to failure

Warmup 5 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps

Cable curls 5 plates 3 x 12


Legs

Smith machine squats ( Not AtG)

Assembly + 20 x 20
+30 x 12
+40 x 12
+50 x 12
+50 x 12

Reverse lunges 10 per leg x 8kg , 3 sets

Leg extensions 4 sets of 12 with 40
Leg curls 4 sets of 12 with 58
Calf destruction

Back n Deadlift + Shoulders and Triceps

Lat pulldowns 20 rp warmup with 30kg
4 sets of 50kg+1 knobturn x 12 rp

Deadlift

Bar +40 x 12
Bar 60 x 10
Bar 70 x 10
Bar 70 x 10
Bar 70 x 10
Bar 70 x 10

Barbell rows
25kg x 12
30 kg x 12 , 3 sets

1 arm cable pull 7 plates
4x12 for each arm

Hyperextensions +10kg
12 x 4sets

--------------------------------------
My shoulders really went to **** : / need to get them back on track

Sitting db Press
15 warmup rps with 14s
3 sets of 12 with 16s really feel I was able to lift 18s

Upright rows on smith machine super setted with lateral raises with 6s.
10+10 , 3 sets ( did not have to do 90* lat raises )

Front raise 15kg
10, 12 , 12

Close grip benchpress
Bar + 20 , 3 sets of 12

Cable rope tricep pulldown 7 plates
4 sets of 10

Skull crushers ezbar + 10
4 sets of 12

What I started implementing since that week, If I can do 12 reps on all sets of a given exercise Ill try upping the weight at least slightly and still do 10 if not more. Of course.. sometimes I feel stronger or not well rested so there will be variables.

 

[blind_one]

Log #38

Already started this week, determined to finish on Thursday before my long weekend.

Had a ''visitor'' on Sunday and as a result I slept 4:30 hours ... my recordings reflected that yet I still did my best.

Incline DB BP
20 x 14kg warmup
1 set of 12 with 18s
3 sets of 12 with 22s [ same as last week]

Flat DB BP
3 sets of 10 with 24s [ struggling and did only 10 each set ]

Incline Flys
3 sets of 12 with 10s [ same ]

Decline BB BP
Bar + 30 x 12 reps [ 2 more ]
Bar + 35 12rp [ 5 kg less 2 reps more ]
Bar +35 12 rp [ 10 kg less 3 reps more ]
Bar 35 12 rp to failure [ 5 kg less 3 reps more ]

Warmup 5 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps
Cable curls 5 plates 3 x 12
Biceps same as last week ez curls much harder this time.

After this and all the workouts of last week, 8 minutes jump rope.

 

[blind_one]

#Log 39

Completed the week posted previously, sadly only 3 workouts.

Week after did a solid 4 streak.

This week already did #1 and #2 workout , 2 more do go.


It has been a year since I have started doing it on a more serious level. Will have to find pictures from last year. While not impressive the gains are there. Based on my biased opinion and some compliments

 

[blind_one]

I LIKE that you're dissapointed that you trained only 3xs this week. Nice!

It's my way or hell its my way !

#Log 40

Finished the week mentioned above with 4 workouts and the next one as well.
This one is going strong, already did one and doing 2nd today.

Trying to go more by feel than numbers to rek the muscles.

As far as diet goes, I'm experimenting with cutting some green vegies and adding some brown rice to compensate and get more energy for the lifting.
Considering swapping the shake for ''supper'' and get a fatty breakfast with eggs. ( basically switching these two meals with each other ).

 

[blind_one]

#Log 41

Finished the previously mention week with 4 workouts and the next one as well.

This week I decided to deload as I was feeling pretty sick on Sunday. Slept 12 hours same on Monday. Resting is my primary aim now and taking things easy.

 

[blind_one]

#Log 42

After a weeks break I was feeling better and hit at it again. Two times at home with BW and some DBs two at the gym.
Struggling with changing over to a different sleep pattern so I can be at work around 6AM get off at 2PM and head straight to the gym.