This week I didn't go out on my bike again as I had to finish a copywriting assignment that could've led to probably the best job I could ever imagine... a freelance writer with a regular income for a bike company. Not being a professional copywriter myself, I had to rely on sending some of my crazy poetry with the wireframe. Although I didn't get the job, I was in the final running and the head of marketing for the company said my examples were better than several of the established writers that had applied. Not bad. Something to go on I suppose. I have just offered to help write some paragraphs for Big Mike at the gym, who is doing a talk on ketosis and epilepsy in October to Professors and Doctors, so maybe this is the start of a new Journey in itself?
Training was only 4 days this week due to other projects and engine management lights popping up on the dash, but I got some stuff done...
Legs & Biceps, (Mon 2/6/14).
Squats: 60KGx5, 100KGx5, 140KGx5, 160KG(B)x5, 170KG(B)x1, 170KG(B)x1, 160KG(B)x1, 140KG(B)x3.
7ft BB Curls: 30KGx12, 40KGx12, 50KGx8, 40KGx10, 30KGx12.
Lying Stepper DB Leg Curls: 30KGx12, 35KGx12, 40KGx10, 45KGx6.
DB Hammer Curls: 22.5KGx12, 25KGx10, 27.5KGx6>17.5KGx6>7.5KGx9.
Leg Press: 100KGx12, 150KGx12, 200KGx12, 250KGx12, 300KGx10.
Notes: Rather than rep out on squats today, I went heavier, working up in sets of 5 to 160KGs, where I donned the belt and got out 5 reps for a PB. I probably should've played it safe for a triple and gone for more at 170KGs, but I was screwed from my 5 at only 10KG less. I went slow and controlled on my curls. No cheating towards the end. I was also very pleased with the leg press. I worked on a 3-4 second negative before exploding from the bottom, (ooh-er), with the goal being to have the platform bounce at the top of the lift. Worked better than expected obviously!
Chest, (Weds 4/6/14).
Paused BB Bench: 70KGx12, 100KGx10, 110KGx6, 110KGx4, 120KGx2, 120KGx2, 120KGx2, 100KGx5, 80KGx5.
Incline DB Press: 32.5KGx12, 37.5KGx10, 42.5KGx9, 47.5KGx4.
DB Pullovers: 32.5KGx12, 37.5KGx10, 42.5KGx8.
Decline DB Flyes: 15KGx12, 20KGx9, 25KGx6.
Flat DB Presses: 20KGx15>22.5KGx10>25KGx5>17.5KGx15>20KGx10>22.5KGx 5>15KGx15.
Notes: It was a bit unplanned to hit the gym today, but got there and on to the bench. The 100s felt hard, but I ground out 10 reps. 110s were OK for 6, but messed up my set up on the second set of these. 120s were lagging. I guess a build up of 3-5 rep sets would've been better. I had to use the shitty silver bar too, so my grip was never where I like it as the rings in the knurling is nowhere near the competition bar 810mm wide standards. I went a bit crazy on inclines to make up for it. The 47.5KG DBs was a spur of the moment decision and a weight I'd never tried for inclines before, so was really pleased with my 4 reps. My left elbow got tweaky on the decline flyes, (possibly from the second set of 110s), but was happy enough overall.
Legs & Back, (Thurs 5/6/14).
Conventional Deads w/hook grip: 110KGx5, 130KGx5, 150KGx5, 170KGx3, 190KGx1, 200KGx0.
Weighted Chins: BWx11, 15KGx7, 30KGx4, 45KGx2.
DB Rows w/straps: 55KGx12, 60KGX10, 65KGx7.
Stiff Legged Deads w/straps: 60KGx12, 80KGx8, 100KGx4.
T-Bar Rows w/straps: 60KGx12, 75KG(B)x10, 90KG(B)x8.
V-Grip Weighted Chins: BWx8, 15KGx6, 30KGx4.
Notes: Very warm in the gym this morning. No air con or ventilation meant I was sweating like a pig. I went for more reps on the hook gripping deads today. 3x170KG was alright, although I went up weight as usual. Broke the 200KG off the floor but failed again! I can't believe a few weeks ago I had 210KGs past my knees. I really need a break! Stiff legged deads are not for me. I really can't get down far enough without losing form. The rest of the workout was alright though. My back felt pretty strong at least.
Delts, Traps & Triceps, (Fri. 6/6/14).
Standing OHP: 30KGx12, 50KGx8, 60KG(B)x5, 60KG(B)x5, 70KG(B)x1, 70KG(B)x1, 70KG(B)x1.
Smith Floor Presses: 70KGx12, 90KGx8, 90KGx8, 110KGx5, 110KGx5.
Alt. DB Side Raises: 15KGx12, 17.5KGx10, 20KGx8.
Alt. DB Front Raises: 15KGx12, 17.5KGx10, 20KGX8.
Rear Delt DB Flyes: 15KGX12, 17.5KGx10, 20KGX8.
Close Grip Smith Incline Presses: 40KGx12, 60KGx10, 80KGx7.
Upright Rows w/straps: 50KGx12, 60KGx10, 70KGx7.
Seated DB Behind The Neck Press: 25KGx12, 30KGx12, 35KGx10, 40KGx6.
Notes: Catch up day today had me doing delts and triceps. OHPs are problematic as always. Solid floor presses. The alternating side raises were a concern I had about not hitting the medials effectively enough. It worked and I just about managed my full reps, but boy were they fucked! I was pleased with the BTN presses for tricep pump as a finisher. I feel I need more tricep activation work in my week.