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YoelD

Obese lazy bloke turning it around

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Few tweeks to the routine. 

Today:

Bench press (102.5) 3 (92.5) 7 (85) 10 (80) 12

Rope landmine row (65) 7.7.8

DB OH press (45.5) 7.7.7

Band assisted pull ups (ppl) 8.7.7

 

Notes:

Steered clear of failure on bench and rows. Hit failure on last set of OH press and pull ups. Pretty impressed with bench progress. Aiming for volume on other lifts, resist urge to increase weight too quickly. 

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Today:

Decline DB press (63) 12.12

Chest supported DB rows (45.5) 12 (48) 8.10

Lying triceps extensions (39) 9.7

DB curls (33) 9.7

Lateral raises (23) 9.9

Band pull aparts (green) 2 sets. 

 

Notes:

Front delts sore this morning. Keeping intensity lower on Wednesday, use as a recovery/reps day until achilles healed. Limit sets. 

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Today:

OHP ramp triples (64), back off (51.5) 11

SB DS rows ramp fives (95), back off (80) 12

Slight Incline DB press (lowest setting) (58) 10.9.9

Neutral grip pull up ladder (5) 1.2.3.4*

 

Notes:

Brought legs up in last pull up. 

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Today:

Bench (105) 3 (95) 6 (87.5) 10 (82.5) 11*

Rope landmine row (65) 12 (67.5) 7.8

DB OH press (45.5) 11 (48) 6.7*

Band assist pull ups (Black) 8.6.7

 

Notes:

Didn't go to failure on last bench set, something went in right wrist. 

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On 07/09/2020 at 12:37 PM, YoelD said:

Note to self:

Finally benched body weight for a triple. Taken 5 months and 4 days to get there. 

Good man, 1.25x bodyweight soon! 

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Somehow rushed this and managed to shower and change in the 35 minutes before the morning school run. 

Decline DB press (68) 12.7.9 

CSDBR (48) 12 (50.5) 11 (53) 7

Lying triceps extensions (41.5) 7.6

DB curls (35.5) 7.7

Lateral raises (20.5) 12 (23) 8

 

Notes:

Too tired first thing after crap sleep. Put too much weight on for triceps and biceps (morning brain fog and kids screaching). Messed up some of the rest periods due to rushing. 

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Today:

OHP ramp triples to 65. Back off (52.5) 11

Swissbar dead stop rows fives to 97.5. Back off (82.5) 11

Low Incline dumbbell press (58) 12 (60.5) 10 (63) 9

Neutral grip pull up ladder (5) 1.2.3.4.4

 

Notes:

Failed last set of pull ups, legs came up on last rep. 

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Today:

Bench (107.5) 3 (97.5) 6 (90) 10 (85) 9*

Rope landmine row (67.5) 10.8.8

Dumbbell OH press (48) 10.7.6

Pull ups 7.5.4

 

Notes.

Sharp shoulder pain on last set. Didn't hit failure on bench. Pain very little during OHP. Grip slipping today on pull ups, didn't hit failure for back. 

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Not the best day, the deltoid pain reared it's ugly head:

Decline DB press (70.5) 10.10.7*

Chest supported DB rows (53) 12 (58) 9.8

Lying triceps extensions (41.5) 9.7

DB curls (35.5) 6.8**

 

Notes:

Hamstring went into spasm on last set of decline. Held bottom position for around 10 seconds before getting out some reps. 

Right lateral deltoid pain was too much on curls. Ditched lateral raises even when attempting half the planned weight. Oddly, doesn't affect OHP. 

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Today:

Shoulder press ramp triples to 66.5kg. Back off (54kg) 12

SB DS rows ramp fives to 100kg. Back off (85kg) 10

Decline DB press (73) 10.7.7

NG pull ups (7.5) 1.2.3

 

Notes:

Felt strong today, so decided to go heavier on pull ups. Felt more difficult than I thought it would be. 

Switching Incline DB to Wednesday and decline to Friday. Pain in shoulder didn't affect OHP, but felt it on decline. 

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Fasting yesterday for Kippur. Switched to two days per week from today. 

Rope landmine row (70) 8.8.8

Decline DB row (73) 9.8.6

Pull ups (2.5) 5.5.4

DB OHP (50.5) 8.6.7

Chest supported DB rows (60.5) 10.8

Lying triceps extensions (41.5) 10 (44) 6

 

Notes:

No flat or Incline bench, shoulder top injured. Stick with decline unless pain starts there. 

New ranges for above:

Rope LMR 6-10

Decline DB 6-10

Pull ups 5-8

Shoulder press 6-10

CSDBR 8-12

Triceps 6-10

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Yesterday:

OHP (69) 2 (56.5) 9

SB DS rows (102.5) 5 (87.5) 9

Decline DB press (73) 11.6.8

NG pull ups (10) 1.2.3

CSDBR (60.5) 12 (63) 7.7

Seated triceps extensions (26.5) 12 (29) 9

DB upright drag row (39) 8.8.8

 

Notes:

Attempt same weights for OHP and SB rows on Thursday. If fail to get target reps, reduce by 10% the following week and work back up. 

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Today:

Rope landmine row (70) 12 (72.5) 8.8

Decline DB press (75.5) 9.8.7

Pull ups (2.5) 5.4.4

DB shoulder press (50.5) 9.7.6

CSDBR (63) 9.8.7

Lying triceps extensions (44) 7.5

 

Notes:

Pull ups and shoulder press didn't feel too great. Failed each set of pull ups. 

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Today:

Weighted jumps, ramping triples 0, 13kg, 23kg, 33kg

Deadlift ramping fives to 90kg

Seated barbell twists (6.5) 15 (11.5)12 (14) 12

Leg raises 10.10.10

 

Notes:

Starting light. Add 5kg per week to top set of DL. Maintain speed and height of jumps, don't chase weights. 

No squats, etc, due to injury history. Focus more on speed, dead stop power. 

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Been a bit lazy recording:

9th October 

OHP (69) 3 (56.5)10

SB DS row (102.5) 5 (87.5) 11

Decline DB (75.5) 9 (78) 6.7

NG pull ups (12.5) 1.2

CSDBR (63) 12 (65.5) 6.6

Seated triceps extensions (29) 12 (31.5) 8

DB upright rows (39) 11.9

 

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12th October 

Rope landmine row (75) 8.7.8

Decline DB (78) 8.6.7

Pull ups (2.5) 5.5.4

DB shoulder press (53) 7.5.6

CSDBR (68) 9.6.7

Lying triceps extensions (46.5) 6.5

 

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14th October 

Weighted jumps triples 13.23.33.38kg

Deadlift ramping 5s to 95kg

Barbell twists (13.5) 15 (16.5) 15 (19) 12

Leg raises 15 (3) 12.10

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16th October 

OHP (71.5) FAILED (59) 7

SB DS Row (105) 4 (90) 10

Decline DB (78) 10.6.7

NG pull ups (15) 1.2

CSDBR (68) 11.7.8

Seated triceps extensions (31.5) 12 (34) 8

DB upright rows (41.5) 9.9.8

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Today:

Rope landmine row (60) 14.10.11

Flat DB press (63) 13.11.10

Pull ups (purple band - small) 12.8.9

DB shoulder press (38) 14.10.9

CSDBR (53) 15.10.9

Lying triceps extensions (31.5) 13.9

 

Notes:

Switched to flat DB press. Shoulder pain not bad with slow eccentric. 

Forearms limiting pull ups at higher reps. 

Using 5 weeks waves: add 5kg to lifts per week for 5 weeks, drop by 15kg and repeat cycle. 

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