Gym 05/10/15

Switched this workout to the 1/3 maximum weight for first set then straight in with target weight on second and successive sets. So lots of +weights. Much harder, and fulfilling workout! Hit machine’s limit on my leg extension albeit for four reps…

Also tried storing workouts in Pocket Excel. Not sure it’s a win yet over Word: first, Excel defaults to moving into the next cell down which in my system so far is next exercise rather than next set. Flipping the axes will help this. Second you have to switch to the cell editor and back quite a bit. I’d love it if Excel could work out my “changes from last workout” cell on its own.

2005-10-15 Set 1 Set 2 Set 3 Set 4 Set 5
Shoulder Press 12@15 -10, +1r 10@45 +10 7@50 +5 3@50 +5, -2r
Lateral raise (db, 2handed) 10@2×5 10@2×10 +5 9@2×10 +5, -2r
Upright row (bb) 10@10 -10 9@35 +10, -1r 8@35 +5,-2r 6@35 +1r
Reverse flys (db, 2h) 10@2×5 -5 10@2×15 +10 10@2×15 +5
Leg extensions 10@35 -7 10@105 +49, -2r 4@119 +42, -6r 5@119 +28, -2r 4@119 +14, -2r
Seated leg curls 12@25 -20 12@65 +10 10@70 +5

October 15, 2005. Gym. No Comments.

Gym 05/09/11, 13, 18, 19

105kg bench - nice.

19/09/05
Bench: 12@35, 10@55 (-2r), 6@105 (+10)
Incline press (db): 12@2×15, 7@2×20, 9@2×20, 7@2×24
Pec fly: 10@35 (-1r), 10@49, 10@63 (+2r), 5@63 (+1r), 14@35 (+2r)
Lat wide: 10@35, 10@49, 7@77 (+1r), 2@84
Row/rear delt: 12@35, 8@70 (+1r), 4@70
Tricep press: 12@65, 8@95 (+1r), 3@105 (new)
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s, 80s
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)

18/09/05
Shoulder Press: 11@25 (+1r), 10@35, 7@45, 5@45 (+2r)
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 11@2×7.5 (+1r)
Upright row (bb): 10@20, 10@25, 10@30, 5@35 (+2r)
Reverse flys (db, 2h): 10@2×7.5, 10@2×10, 10@2×12.5 (new)
Leg extensions: 10@42, 12@56, 10@77, 5@91 (+2r), 4@105 (+7,+1r)
Seated leg curl: 12@45, 12@55, 10@6
Crunches: 12, 12

13/09/05
Bench: 12@35, 10@55, 6@95 (+10, -2r)
Pec fly: 11@35 (-2r), 10@35 (-14), 8@63 (+1r), 4@63 (+21, -8r), 11@35 (new?)
Incline press (db): 10@2×15, 10@2×20 (+1r), 6@2×24
Lat wide: 10@35, 10@49, 6@77, 2@84
( 10@35, 10@56 (+7), 6@77 (+7,-3r), 0@84)
Row/rear delt: 10@35 (-2r), [10@55] (missed), 7@70 (+4r), 4@70 (-5, +4r)
Tricep press: 12@65 (+1r), [12@75] (missed), 7@95 (+10, -4r),
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s (+10s), 80s (+20s)
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)

11/09/05
Shoulder Press: 10@25, 10@35, 7@45 (+1r), 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 10@2×7.5 (end)
Upright row (bb): 10@20 (-2r), 10@25, 10@30, 3@35 (new)
Reverse flys (db, 2h): 1qewwble+rope): [12@40] (missed)
Plank: 70s (+10s), 70s (+10s)
Lying back flex: 12, 12
Crunches: 12, 12

October 7, 2005. Gym. No Comments.

Gym 05/10/07

First time back since 05/09/19 after which I was in Bali for a couple of weeks. Working during day is making getting to the gym off peak tricky; not sure what to do about this.

Anyway, turned out to be a hard workout with mild hangover. Quite stoked to have persisted with it despite really wanting to cut it all short.

Have switched workout to warming up with 30-40% of 8RM (final set) and then hitting 8RM on second set without intermediate. Final set is same or slightly heavier. This is what I’ve been doing with bench and leg extension and both have been steadily increasing while the others that’ve had higher “warm-up” sets seem to have been stuck, presumably due to volume eating into mass on final set.

Pride over that 105kg hasn’t worn off yet :)

Bench: 12@35, 10@55, 5@105 (-1r)
Incline press (db): 12@2×10 (-10), 10@2×24 (+8, +3r), 7@2×24 (+8, -3r)
Pec fly: 10@28 (-7, +2r), 10@63 (+14), 7@63 (-3r), 4@70 (+7, -3r)
Lat wide: 10@28 (-7), 8@77 (+28, -2r), 3@77 (-3r), 0@84
Row/rear delt: 10@25 (-10,-2r), 7@70 (-1r), 4@70
Tricep press: 12@35 (-30), 10@95 (+2r), 5@105 (+2r)
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s, 80s
Lying back flex: 12, 12
Crunches: 12, 8 (-4r)

October 7, 2005. Gym. No Comments.