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1 Jan 2019
Push ups – 15,15,15,15,15,15,10
Pull ups – 10,7,7,6,5,5,5,52 Jan
Push ups – 10 x 10
Pull ups – 8,7,5,7,6,6,6,5End of week one. My left forearm is sore near the elbow and I felt it in the final two sets of pull ups. I haven’t done any forearm stretching and will start now given the pull ups are working grip strength too. I feel really strong doing push ups now, it will be interesting to see if my bench press is the same or better once this is over.
Week 3
17 Dec
Power Clean – 3 x 3 x 65kg
Back Squat – 6,6,6,4 x 105kg
Hip Thrust – 4 x 8 x 70kg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 10 x 5kg18 Dec
Bench Press – 6,6,5 x 85kg
Pull Ups – 6,6,5 x 15kg
BB Rows – 3 x 6 x 70kg
EZ Curl – 3 x 6 x 33.5kg
EZ French Press – 3 x 8 x 31kg
Rear Delt Raise – 2 x 12 x 2.5kg
Leg Raises – 3 x 1020 Dec
Walking Lunges – 5 x 70 per leg (3 mins rest, total 350)
Sissy Squats – 13,13,13,11 (total 50)
Swiss Ball HS Curls – 13,7,8,7,8,7 (total 50)
Glute Raise – 12,11,11,11 (total 45)21 Dec
Incline Bench – 3 x 6 x 72.5kg
DB Row – 9,8,7 x 35kg
Inverted Rows – 3 x 16
Close Grip Bench – 3 x 8 x 70kg
EZ Reverse Curls – 3 x 8 x 26kg23 Dec
Rowing Machine – 3 x 500m avg 1:52.0
Decent week, think I could make Friday a higher volume upper body day. Felt apprehension before lunges because I know how much they suck, considering breaking it down into smaller sets but okay for now. It took around 30 mins to complete the lunges which is crazy, ~4 mins per set and 3 mins rest.
I had been hovering around 2600kcal/day and making steady progress but I got impatient and had some 2900kcal days, all the xmas treats at my office make that easy. Need to stay strict and not let my diet go to shit just because I’m “bulking”, keep it clean!
Below is 105kg back squat, I’m really getting in the groove now and it reminds me how much I love lifting heavy(ish) weights
Week 2 (ill)
10 Dec
Back Squats – 3 x 4 x 100kg
Hip Thrusts – 3 x 6 x 70kg
Calf Raises – 3 x 1011 Dec
Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 5 x 15kg
Push Press – 3 x 5 x 60kg
BB Rows – 3 x 6 x 70kg13 Dec
Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
Sissy Squats – 4 x 12 (total 48)
Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
Glute Raise – 12,10,9,10 (total 41)Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.
16 Dec
Rowing Machine – 2 x 500m in 1:53.1, 1:53.9
Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.
—GAP—
I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.
29 Nov
Standing Vert Test – 52cm/20.5in
Power Clean – 3 x 3 x 60kg
Hex DL – 3 x 3 x 110kg (focus on speed)
Hip Thrust – 3 x 6 x 75kg
Stir The Pot – 3 x 30 secsTender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.
30 Nov
Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
Rack Pull 140kg – 2.5 secondsI’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.
Incline Bench Press – 3 x 6 x 67.5kg
One Arm DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curl – 3 x 8 x 21kg
Stomach Vacuums – 4 x 10 secsPower Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.
2 Dec
Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0
Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.
