30th March Heavy Weight/Low Rep Legs Workout

30th March Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 5,3
Mixed Grip Deadlift 150kg 4,3,3
Leg Press 223kg (170kg in plates and 53kg "starting weight") 6,5,5
Hamstring Curls 49kg 8,8,8
Leg Extensions 50kg 10,10,10

Did not feel right with the 120kg Squat, just felt a bit too heavy and I wasn't confident getting deep enough. However I absolutely crushed the 110kg, not quite sure what to make of that but I'll probably persevere with the 120kg lifts again next heavy leg day, at least for the first set as above. Dead's were great and I'm pretty sure that's a PB for me so very happy with that. All in all Legs are progressing nicely.

29th March Light Weight/High Rep Pull Workout

29th March Light Weight/High Rep Pull Workout

Wide Grip Pullups 10,6,5
Barbell Bicep Curls 35kg 8,7,6
Mixed Grip Cable Rows 87kg 8,8,8
Dumbbell Incline Hammer Curl 16kg each 8,6,6
Barbell Shrug 80kg 10,10,10

First workout back after a the Easter break, went on holiday to Italy and Switzerland which involved eating insane amounts of food and drinking myself into a stupor almost every night. Felt a bit sluggish today.

23rd March Heavy Weight/Low Rep Push Workout

23rd March Heavy Weight/Low Rep Push Workout 88.2kg

Weighted Narrow Grip Tricep Dips +30kg 5,3,4
Seated Barbell Shoulder Press 60kg 3,3 50kg 6
Close Grip Bench Press 60kg 12,9,7
Cable Cross Overs 21kg each 4 17.5kg 6,4
Barbell Upright Row 30kg 10,10,10
Cable Tricep Pushdown 42kg 7,5,6
Dumbbell Lateral Raise 12kg each 10,8,6

Pretty monstrous workout, very happy with it

21st March Light Weight/High Rep Legs Workout

21st March Light Weight/High Rep Legs Workout

Squats 60kg 10,10,10
Double Overhand Grip Deadlift 100kg 10,8,6
Barbell Lunge 20kg 5,5,5
Hamstring Curls 42kg 10,10,10
Leg Extension 40kg 10,10,20

Felt super strong on Squats and Deads today, don't think I've ever pushed through 100kg deads so easily. Really felt like I was manhandling the weight like a boss. Felt good.

PPL is definitely giving me a different feeling post gym, I feel like I get a lot more DOMS which I guess is fairly normal when you make drastic changes to your routine, especially considering I'd been doing the same style split for 4 years prior to starting PPL. Too early to see any visual results but the feeling of variety and different DOMS sensations are giving me an extra spring in my step.

I also rewatched my 100kg bench form from earlier in the thread. I'm really happy with the way I smashed out those first 3 reps, looked really strict and strong

20th March Heavy Weight/Low Rep Pull Workout

20th March Heavy Weight/Low Rep Pull Workout

Wide Grip Weighted Pullups +30kg 4 +20kg 4,3
Barbell Bicep Curls 45kg 4,3 40kg 5
Dumbbell Rows 54kg each 4,3,3
Barbell Shrug 120kg 8,8,8
Dumbbell Incline Hammer Curl 22kg each 4,3,3
Mixed Grip Cable Rows 107kg 4,4,4

Good but not great workout today. Didn't have the bang factor I'm accustomed to on on my weighted pull ups which could be caused by 1 or 2 factors, my extended break from lifting (last pull workout was 2 weeks ago) or because I normally have a rest day prior to a heavy lifting day to make sure I'm ready to smash it but this time I didn't.

I also cooked my forearms/grip strength doing barbell curls instead of using the EZ curl bar so I underperformed on dumbbell rows. Made up for it by doing some mixed grip cable rows at the end though which took my forearms out of the equation.

19th March Light Weight/High Rep Push Workout

Work's been a fucking nightmare, been pulling some massive hours as well as having 6 days overseas with flights at all hours. Still look and feel in pretty good shape though, so no damage done.

19th March Light Weight/High Rep Push Workout

Decline Barbell Bench Press 90kg 8,6,5
Narrow Grip Tricep Dips 8,6,6
Incline Barbell Bench Press 60kg 5 50kg 8,6
Cable Tricep Pushdown 42kg 8,6,5

Modified Fadi Deltoid Routine

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 7

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 7
Dumbbell Lateral Raise 6kg each 7

10th February Heavy Weight/Low Rep Legs Workout

10th February Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 4,3
Mixed Grip Deadlift 140kg 5,4,4
Leg Press 203kg (150kg in plates and 53kg "starting weight") 6,6,6
Hamstring Curls 42kg 8,8,8

Going to the gym I thought I had got over my cold but as soon as I started my workout I didn't feel 100%. Not going to beat myself up about it, still got through the guts of my exercises but cut out Leg Extensions because I seriously couldn't be bothered with them.

Actually quite proud of myself for getting through the workout as well as I did

4th March Light Weight/High Rep Pull Workout

4th March Light Weight/High Rep Pull Workout

Wide Grip Pullups 12,5,5 (straight bar)
Barbell Bicep Curls 35kg 8,5,6
Mixed Grip Cable Rows 87kg 8,8,8
Dumbbell Incline Hammer Curl 16kg each 8,5,5
Barbell Shrug 80kg 10,10,10

Going on a 3 day work trip from Sunday night, not sure what the gyms will be like at the hotels I'm staying but either way my diet and training will be out the window a bit. Not really bothered though, been training pretty hard recently and could probably do with a deloading week.

3rd March Heavy Weight/Low Rep Push Workout

3rd March Heavy Weight/Low Rep Push Workout

Bench Press 100kg 4 95kg 4,3
Weighted Narrow Grip Tricep Dips +10kg 8,6,6
Incline Bench Press 75kg 4,2 70kg 4
Seated Dumbbell Shoulder Press 22kg each 6,4,3
Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 15kg each 12,6,4
Dumbbell Lateral Raise 18kg each 5,4,4

1st March Light Weight/High Rep Legs Workout

1st March Light Weight/High Rep Legs Workout 87.6kg

Squats 60kg 10,8,8 (raw and arse to grass)
Double Overhand Grip Deadlift 100kg 8,8,8
Leg Press 193kg (140kg in plates and 53kg "starting weight") 8,8,6
Hamstring Curls 42kg 8,8,8
Leg Extension 30kg 12,10,10