Weights, cardio and stuff log
- Thread starter Jester
- Start date
12 clustered rack pulls; 4 - 100kg, 3 - 140kg (warm ups), 4 - 180kg, 4 - 190kg, 4 - 200kg. PR. Tried for 205 but didn't have it quite there, about as close as you can go without not getting it. I find once the bar lifts up for this exercise, then you've basically got the rep.
12 clustered landmine press; 4,4,4 - 50kg.
9 clustered one-arm BB row; 5,4 - 80kg. Fairly easy, but felt like I didn't have 85kg in me today when I factor in 3hrs of legal work this evening.
Assorted raises for shoulder, none were cable, all DB.
1x15 pronated chins, I-beam, finger grip.
12 clustered landmine press; 4,4,4 - 50kg.
9 clustered one-arm BB row; 5,4 - 80kg. Fairly easy, but felt like I didn't have 85kg in me today when I factor in 3hrs of legal work this evening.
Assorted raises for shoulder, none were cable, all DB.
1x15 pronated chins, I-beam, finger grip.
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8 clustered deads; 3 -120kg, 3 - 150kg (warm ups), 4 - 170kg, 4 - 180kg, 4 - 150kg (for work done). Tried twice at 185. No luck there. 180 felt good. Pretty damn pissed though. Need more from legs, which I've not done enough on lately.
11 clustered BB Row; 5 - 120kg (warm ups), 5 - 130kg, 3 - 135kg, 3 - 140kg. Felt good, form was nice. 140 needed small amounts of language.
10 clustered plate loaded leg press; 5 - 200kg, 5 - 220kg. More to come from here on out.
7 clustered shoulder press, neutral grip; 4,3 - 60kg.
40min treadmill, walking, 6+ km/h
11 clustered BB Row; 5 - 120kg (warm ups), 5 - 130kg, 3 - 135kg, 3 - 140kg. Felt good, form was nice. 140 needed small amounts of language.
10 clustered plate loaded leg press; 5 - 200kg, 5 - 220kg. More to come from here on out.
7 clustered shoulder press, neutral grip; 4,3 - 60kg.
40min treadmill, walking, 6+ km/h
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Tryingtologin
Member
I started creatine about a week ago for the first time ever. Did the loading for 4 days. Don't know what to expect but so far nothing. Takes a while to build up I guess?
It's reliable stuff IMO. Takes at least a few days to kick in. You'll gain some literal water weight (its holds onto h20 like a gold-digger holds onto a millionaire) and whilst it won't make you stronger (generally) you will able to do more reps at the weight you're doing currently. Ala, you'll get indirectly stronger that way, hence more sarcomeric hypertrophy (short answer).
20 clustered Rack Pulls, 1 pin below knee; 3,5,7 - 170kg, Max Stim, 5 - 180kg. These were 1 pin below previously. They felt a bit smoother, though whether the reduction in height is better than the reduced load ... that will take time to determine.
10 clustered landmine press; 5 - 50kg, 5 - 52.5kg.
6 clustered one-arm BB Rows; 6 - 85kg. Had more in the tank but didn't want to get DOMS any greater than I'm already likely to. I think more than 10-12 of these is unnecessary at any rate, and 6 is at the lower end but my form was especially satisfactory today.
I think 170 is definitely too light, 180 took some gusto to hit it but was a really great groove.
In future, I'll be adding some hypers perhaps. It's weird that people think their erectors end mid-back and don't realise that they go all the way up to the neck.
10 clustered landmine press; 5 - 50kg, 5 - 52.5kg.
6 clustered one-arm BB Rows; 6 - 85kg. Had more in the tank but didn't want to get DOMS any greater than I'm already likely to. I think more than 10-12 of these is unnecessary at any rate, and 6 is at the lower end but my form was especially satisfactory today.
I think 170 is definitely too light, 180 took some gusto to hit it but was a really great groove.
In future, I'll be adding some hypers perhaps. It's weird that people think their erectors end mid-back and don't realise that they go all the way up to the neck.
The bar I used for deads today was probably not the std ~22.5kgs of an Olympic Bar. I think it was somewhere along the 2-6kg lighter mark. Having said that, I count the O-Bar's as 20kg only, I'm not 100% sure, not 100% sure of the difference and I'm just going to write down the masses that the weights would have been, and then aim to get them w/a bar I know to be regular next time.
18 clustered deads; 3 - 70kg, 3 - 120kg, 4 - 170kg, 5 - 180kg, 5 - 185g, 4 - 190kg. I know that 190 was heavier than anything I've lifted before. Had great prep leading up to today, will discover how close the weights were come Sunday.
10 clustered BB rows; 5,5 - 130kg.
9 clustered shoulder press machine, neutral grip; 4,5 - 60kg.
15 clustered cable cross, low-high, limp wrist; 5,5 - 20kg, 5 - 25kg. Limp wrist feels so much better for the shoulder. No discernible negative impact on the wrist, and it's akin to the philosophy of your hands being hooks during rowing movements --> same thing here.
15 BW pulls, I-beam using finger grip, 10 second hang.
18 clustered deads; 3 - 70kg, 3 - 120kg, 4 - 170kg, 5 - 180kg, 5 - 185g, 4 - 190kg. I know that 190 was heavier than anything I've lifted before. Had great prep leading up to today, will discover how close the weights were come Sunday.
10 clustered BB rows; 5,5 - 130kg.
9 clustered shoulder press machine, neutral grip; 4,5 - 60kg.
15 clustered cable cross, low-high, limp wrist; 5,5 - 20kg, 5 - 25kg. Limp wrist feels so much better for the shoulder. No discernible negative impact on the wrist, and it's akin to the philosophy of your hands being hooks during rowing movements --> same thing here.
15 BW pulls, I-beam using finger grip, 10 second hang.
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I weighed them a couple of times and they all seem to come back at ~22kg. These ones have a little extra chunk where handbar turns to O-Bar (the internal 'cuff', whatever we want to call that). Kind of hard to describe.
I think the bar I used must have been 15-18kg, it had a slightly thinner handle-bar section and wasn't quite as long.
I think the bar I used must have been 15-18kg, it had a slightly thinner handle-bar section and wasn't quite as long.
15 max stim rack pulls; 7 - 180kg 4 - 185kg. 4 - 190kg. All done as one max stim set. M-time started around 3s and increased progressively w/the weight.
9 clustered plate-loaded leg press; 3 - 220kg, 3,3 - 240kg. Keeping volume low, badminton tomorrow morning, just want to keep strength up for deads on Sunday
14 clustered one-arm seated row; 5 - 55kg, 5 - 65kg, 4 - 75kg. This machine has lubrication for the wire/wheel connections. As such, the loads seem light but are in practice uber-awesomely heavy, so by back is beautifully destroyed. Too many 1st year students doing 30kg deads on the platforms to get enough access//space for a one-arm BB row using the O-plates..
11 clustered shoulder press machine, neutral grip; 5 - 60kg, 3,3 - 65kg.
10 clustered cable raise, low-high cross; 5,5 - 20kg.
1x15 BW pulls, finger-grip, I-beam.
3x10 external rotations, cable - 10kg.
9 clustered plate-loaded leg press; 3 - 220kg, 3,3 - 240kg. Keeping volume low, badminton tomorrow morning, just want to keep strength up for deads on Sunday
14 clustered one-arm seated row; 5 - 55kg, 5 - 65kg, 4 - 75kg. This machine has lubrication for the wire/wheel connections. As such, the loads seem light but are in practice uber-awesomely heavy, so by back is beautifully destroyed. Too many 1st year students doing 30kg deads on the platforms to get enough access//space for a one-arm BB row using the O-plates..
11 clustered shoulder press machine, neutral grip; 5 - 60kg, 3,3 - 65kg.
10 clustered cable raise, low-high cross; 5,5 - 20kg.
1x15 BW pulls, finger-grip, I-beam.
3x10 external rotations, cable - 10kg.
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HST_Rihad
Active Member
Nice loads. This resembles the all too usual ladder-type weight increments. Why do you call them clustered? 55kg & 65kg look like your warmup sets, so I would personally only count it as one 4 rep work set.
Because I haven't used the machine in X-months, and because I'm going to do damage w/the 65 setting on that machine. You're forgetting that you the higher the load, the longer you can use it before RBE will completely reduce it's effectiveness.
55 is perhaps closer to warm up, although it's hard to convey the difficulty in using this particular piece of equipment.
EDIT: please do not respond in my log, it's not the place. Start a new thread if you like.
55 is perhaps closer to warm up, although it's hard to convey the difficulty in using this particular piece of equipment.
EDIT: please do not respond in my log, it's not the place. Start a new thread if you like.
11 clustered deads; 3 - 70kg, 3 - 120kg (warm ups), 3,4 - 170kg, 4 - 172.5kg. Just too much fatigue today, culmination of cutting, early start to the day and infi impact from badminton yesterday.
11 clustered one-arm BB Rows; 6 - 80kg, 5 - 85kg. I am going to make a concerted effort to maintain/retain these, as I feel like they assist in deadlift development (not sure how, but I've noticed a correlation of sorts). Regardless, best lats-middle traps exercise I've come across.
9 clustered shoulder press machine, neutral grip; 5 - 45 (warm ups), 3,3,3 - 65kg.
3x10 external rotations, cable machine - 10kg.
I'm also wondering if Rack Pulls are helping my deads, or if it's turning out to be the other way around, for the most part.
EDIT: went back for more punishing/punishment (it's all about perspective):
11 max-stim rack pulls; 2 - 180kg, 2 - 185kg, 2 - 190kg, 2 - 195kg, 3 - 200kg. F**k yeh.
16 clustered plate-loaded leg press; 5 - 200kg (warm ups), 4 - 240, 4,4,4 - 260kg.
11 clustered one-arm BB Rows; 6 - 80kg, 5 - 85kg. I am going to make a concerted effort to maintain/retain these, as I feel like they assist in deadlift development (not sure how, but I've noticed a correlation of sorts). Regardless, best lats-middle traps exercise I've come across.
9 clustered shoulder press machine, neutral grip; 5 - 45 (warm ups), 3,3,3 - 65kg.
3x10 external rotations, cable machine - 10kg.
I'm also wondering if Rack Pulls are helping my deads, or if it's turning out to be the other way around, for the most part.
EDIT: went back for more punishing/punishment (it's all about perspective):
11 max-stim rack pulls; 2 - 180kg, 2 - 185kg, 2 - 190kg, 2 - 195kg, 3 - 200kg. F**k yeh.
16 clustered plate-loaded leg press; 5 - 200kg (warm ups), 4 - 240, 4,4,4 - 260kg.
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14 max-stim rack pulls; 1 - 185kg, 4 - 190kg, 5 - 195kg, 4 - 200kg. The first 3 of the 200kg were a cluster ... just cos. I definitely had more in me if I didn't have Hercules emulation fantasies on Sunday.
11 clustered shoulder press machine, neutral grip; 4,3,4 - 65.
8 clustered one-arm seated rows; 4,4 - 75kg. Didn't have the time to wait for and set up the equipment for one-arm BB.
1x10 cable external rotations - 10kg.
11 clustered shoulder press machine, neutral grip; 4,3,4 - 65.
8 clustered one-arm seated rows; 4,4 - 75kg. Didn't have the time to wait for and set up the equipment for one-arm BB.
1x10 cable external rotations - 10kg.