Weights, cardio and stuff log

gbglifter said:
How close are your hands during cgbp?
Click to expand...

Not sure how to give an accurate description here ... but, imagine your fists are touching/next to your ribs (ala you're in the bottom of the lift) - the outside of the thumbs is resting against ribs - that's about the width. I would try and describe it using grip on the bar, but the spacings vary so much.
 
Well it's b/c I lift baby weights, don't eat and have no intention to change that ... all about avoiding the hard yards ;)
 
Protein, carbs and fat seem to be getting it done ;)


I'm high 200s of gm/day for protein. Carbs to function, fats for health etc. Eggs in morning, protein before workout, massive bolognese festival afterwards, protein of some kind before bed etc. Nothing much more than that other than carbs here and there.
 
13 clustered deads, top-down; 3 - 100kg, 2 - 140kg, 1 - 180kg (warm ups), 5 - 200kg, 4 - 205kg, 4 - 210kg. PR for reps on 210.

8 clustered rack pulls; 4,4 - 230kg.

9 clustered CG flat bench; 5 - 60kg, 4 - 80kg, 2 - 100k (warm ups), 4 -120kg, 2 - 125kg, 1 - 130kg, 1,1 - 140kg (both with some spotter help). Bit fried from yesterday though. The eccentric felt good though.

2x10 - rotator raises 90 degrees - 10kg.

11 clustered cable face-pulls; 6,5 - 90kg.

10 max-stim alternating unilateral leg extensions; 10 - 65kg.
 
13 clustered rack pulls; 3 - 100kg, 2 - 140kg, 1 - 180kg, 1 - 200kg (warm ups), 1 - 200kg, 5,4,3 - 240kg. PR fest today for this exercise

12 clustered OHP; 5 - 60kg, 5 - 70kg, 4,3 - 75kg. I need to do this more often to retain my efficiency and technique.

3x10 rotator raises, 90 degrees - 8kg. 8kg might be better than 10kg I think.

12 clustered cable face-pulls; 6,6 - 90kg.

1x15 cable extensions - 15kg.
 
[TABLE="width: 1749"]
[TR]
[TD][/TD]
[TD]Rack pulls[/TD]
[TD]Deadlift[/TD]
[TD]CG bench[/TD]
[TD]Face-pulls[/TD]
[TD]90 degrees rotator[/TD]
[TD]Leg extensions - maxstim, unilateral, alternating[/TD]
[TD]Pendlay Rows[/TD]
[TD]OHP/BTN[/TD]
[TD]Bent-arm rear delt raises[/TD]
[TD]One-arm seated rows[/TD]
[/TR]
[TR]
[TD]Thursday 19/12/2013[/TD]
[TD]1 - 220kg, 4,4 - 240kg, 3 - 250kg, 1 - 260kg[/TD]
[TD]4 - 205kg[/TD]
[TD]3,3,3,3 - 120kg[/TD]
[TD]8,6 - 90kg[/TD]
[TD]3x8kg[/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Friday 20/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]8,7 - 90kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 1 - 140kg, 3 - 150kg, 6 - 155kg, 4 - 160kg[/TD]
[TD="colspan: 2"]BTN - 5,5,5 - 60kg, 3 - 62.5kg[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Sunday 22/12/2013[/TD]
[TD]1 - 220kg, 6 - 240kg, 4,2 - 250kg[/TD]
[TD]4 - 205kg[/TD]
[TD]3,4,4,3 - 120kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]2x 10 - 15kg[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Monday 23/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 1 - 140kg, 2 - 150kg, 6 - 155kg, 4 - 160kg[/TD]
[TD]BTN - 5,5 - 60kg, 4,4 - 65kg[/TD]
[TD]2x 10 - 15kg, 17.5lg[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Tuesday 24/12/2013[/TD]
[TD][/TD]
[TD]From floor - 3,3 - 190kg, 4,4 - 200kg, 3 - 205kg[/TD]
[TD]Maxstim - 11 - 120kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]5 - 75kg[/TD]
[/TR]
[TR]
[TD]Friday 27/12/2013[/TD]
[TD]1 - 220kg, 6 - 240kg, 4 - 250kg[/TD]
[TD]4 - 210kg[/TD]
[TD]Maxstim - 9 - 120kg, 4 - 125kg[/TD]
[TD]5,5 - 90kg[/TD]
[TD]1x 10 - 10kg[/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]1x10 - 15kg[/TD]
[TD][/TD]
[/TR]
[/TABLE]
 
14 max-stim rows; 5 - 70kg, 3 - 100kg, 2 - 130kg, 1 - 140kg (warm ups), 3 - 150kg, 6 - 155kg, 2 - 160kg, 3 - 165kg.

17 clustered BTN press; 5 - 40kg (warm ups), 5 - 60kg, 3 - 62.5kg, 3,3,3 - 65kg.

Bent-arm rear delt raises; 3x10 -15kg.
 
11 clustered deads; 2 - 100kg, 2 - 140kg, 1 - 180kg (warm ups); 1 - 200kg, 3,3 - 210kg, 2,2 - 215kg. For some reason, my first 1-3 clusters tend to feel more difficult than the latter clusters for deads, even if I bump the load.

12 max-stim CG bench, using Texan 25kg bar; 5 - 65kg, 4 - 85kg, 3 - 105kg (warm ups); 6 - 120kg, 6 - 125kg. Felt really good using the thicker bar. Will definitely try and get it for all bench moving forwards.

10 max-stim unilateral, alternating leg extensions; 10 - 60kg.

12 clustered unilateral, cable face pulls; 6,6 - 60kg. Different machine, lubrication is waaay less. Felt good. Trying to keep v.strict form for these.
 
12 max-stim rows, Texan bar; 5 - 75kg, 3 - 105kg, 2 - 135kg (warm ups), 3 - 150kg, 3 - 155kg, 3 - 160kg, 3 - 165kg.

15 clustered BTN press; 5 - 40kg (warm ups), 5 - 60kg, 4 - 65kg, 3,3 - 67.5kg

Bent-arm rear delt raises; 3x10 -20kg.
 
Last edited by a moderator:
13 clustered rack pulls; 2 - 100kg, 2 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 6 - 240kg, 5 - 250kg, 2 - 260kg.

12 max-stim CG bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups); 6 - 125kg, 6 - 130kg.

6 clustered one-arm seated rows; 6 - 70kg.

10 max-stim alternating unilateral leg extensions; 10 - 60kg.
 
10 clustered rack pulls; 3 - 100kg, 2 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 4,4 - 250kg. Right hand rib/lat is a bit sore; locked that contraction in a bit harder than should have on an early rep (220kg). Also, after PR'ing 2 days earlier on 250 and 260, I suppose I'm still recovering a little.

4 clustered deads; 4 - 210kg. By contrast, these were easy. Kept volume low again, just keeping the form up to scratch here and no need to do nonsense volume when I have this on Saturday morning.

10 max-stim CG bench; 5 - 65kg, 4 - 85kg, 3 - 105kg (warm ups); 10 - 130kg. Texan bar again; really enjoying that thicker bar for rows and bench.

10 max-stim squats; 3 - 60kg (warm up); 10 - 100kg.
 
[TABLE="width: 1908"]
[TR]
[TD][/TD]
[TD]Rack pulls[/TD]
[TD]Deadlift[/TD]
[TD]CG bench[/TD]
[TD]Face-pulls[/TD]
[TD]90 degrees rotator[/TD]
[TD]Leg extensions - maxstim, unilateral, alternating[/TD]
[TD]Pendlay Rows[/TD]
[TD]OHP/BTN[/TD]
[TD]Bent-arm rear delt raises[/TD]
[TD]One-arm seated rows[/TD]
[TD]Squats[/TD]
[/TR]
[TR]
[TD]Thursday 19/12/2013[/TD]
[TD]1 - 220kg, 4,4 - 240kg, 3 - 250kg, 1 - 260kg[/TD]
[TD]4 - 205kg[/TD]
[TD]3,3,3,3 - 120kg[/TD]
[TD]8,6 - 90kg[/TD]
[TD]3x10 - 8kg[/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Friday 20/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]8,7 - 90kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 1 - 140kg, 3 - 150kg, 6 - 155kg, 4 - 160kg[/TD]
[TD="colspan: 2"]BTN - 5,5,5 - 60kg, 3 - 62.5kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Sunday 22/12/2013[/TD]
[TD]1 - 220kg, 6 - 240kg, 4,2 - 250kg[/TD]
[TD]4 - 205kg[/TD]
[TD]3,4,4,3 - 120kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]2x 10 - 15kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Monday 23/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 1 - 140kg, 2 - 150kg, 6 - 155kg, 4 - 160kg[/TD]
[TD]BTN - 5,5 - 60kg, 4,4 - 65kg[/TD]
[TD]2x 10 - 15kg, 17.5lg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Tuesday 24/12/2013[/TD]
[TD][/TD]
[TD]From floor - 3,3 - 190kg, 4,4 - 200kg, 3 - 205kg[/TD]
[TD]Maxstim - 11 - 120kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]5 - 75kg[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Friday 27/12/2013[/TD]
[TD]1 - 220kg, 6 - 240kg, 4 - 250kg[/TD]
[TD]4 - 210kg[/TD]
[TD]Maxstim - 9 - 120kg, 4 - 125kg[/TD]
[TD]5,5 - 90kg[/TD]
[TD]1x 10 - 10kg[/TD]
[TD]10 - 65kg[/TD]
[TD][/TD]
[TD][/TD]
[TD]1x10 - 15kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Saturday 28/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 3 - 150kg, 6 - 155kg, 2 - 160kg, 3 - 165kg[/TD]
[TD]BTN - 5 - 60kg, 3 - 62.5kg, 3,3,3 - 65kg[/TD]
[TD]3x10 - 15kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Sunday 29/12/2013[/TD]
[TD]5 - 220kg[/TD]
[TD]1 - 200kg, 3,3 - 210kg, 2,2 - 215kg[/TD]
[TD]Maxstim - 6 - 120kg, 6 - 125kg[/TD]
[TD]6,6 - 60kg[/TD]
[TD][/TD]
[TD]10 - 60kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Monday 30/12/2013[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 3 - 150kg, 3 - 155kg, 3 - 160kg, 3 - 165kg[/TD]
[TD]BTN - 5 - 60kg, 4 - 65kg, 3,3 - 67.5kg[/TD]
[TD]3x10 - 20kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Tuesday 31/12/2013[/TD]
[TD="colspan: 2"]1 - 220kg, 6 - 240kg, 5 - 250kg, 2 - 260kg[/TD]
[TD="colspan: 2"]Maxstim - 6 -125kg, 6 - 130kg[/TD]
[TD][/TD]
[TD]10 - 60kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]6 - 70kg[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Thursday 02/01/2014[/TD]
[TD]1 - 220kg, 1 - 240kg, 4,4 - 250kg[/TD]
[TD]4 - 210kg[/TD]
[TD]Maxstim - 10 - 130kg[/TD]
[TD][/TD]
[TD]1x10 -10kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 10 - 100kg[/TD]
[/TR]
[TR]
[TD]Friday 03/01/2014[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 8 - 150kg, 5 - 155kg[/TD]
[TD]BTN - 5 - 60kg, 5, 65kg, 4,3,4 - 67.5kg[/TD]
[TD]3x10 - 15kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Sunday 05/01/2014[/TD]
[TD]7 - 230kg, 4th notch[/TD]
[TD]From floor - 3 - 190kg, 5 - 200kg, 1,1,2,2 - 20kg[/TD]
[TD]Maxstim - 10 - 130kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 10 - 100kg[/TD]
[/TR]
[TR]
[TD]Monday 06/01/2014[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]3x10 - 8kg[/TD]
[TD][/TD]
[TD]Maxstim - 6 - 150kg, 4 - 155kg, 5 - 165kg[/TD]
[TD]BTN - 5 - 65kg, 4,4 - 67.5kg, 3 - 70kg[/TD]
[TD]3x10 - 15kg[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Tuesday 07/01/2014[/TD]
[TD]1 - 220kg, 5 - 240kg, 3,3 - 250kg[/TD]
[TD]2 - 220kg[/TD]
[TD="colspan: 2"]Maxstim - 5 - 130kg, 2 - 132.5kg, 2 - 135kg[/TD]
[TD]1x10 - 10kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Maxstim - 9 - 110kg[/TD]
[/TR]
[TR]
[TD]Thursday 09/01/2014[/TD]
[TD]6 - 240kg, 4th notch[/TD]
[TD]From floor - 1 - 190kg, 1 - 200kg, 1,1,3 - 205kg, 2 - 210kg[/TD]
[TD="colspan: 2"]Maxstim - 5 - 130kg, 1 - 135kg, 3 - 140kg[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
 
12 max-stim rows; 5 - 70kg, 3 - 100kg, 2 - 130kg (warm ups); 4 - 150kg, 4 - 155kg, 4 - 160kg.

11 clustered BTN press; 5 - 50kg (warm ups); 4,3,4 - 70kg.

Bent-arm rear delt raises; 3x10 - 15kg
 
Yesterday:

2hrs doubles badminton

--break--

12 clustered rack pulls; 2 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups) 1 - 220kg, 6 - 240kg, 5 - 250kg.

5 clustered deads, top-down; 2 - 220kg, 1-neg 230kg, 2 - 220kg.

12 clustered squats; 4 - 60kg (warm ups); 4,4,4 - 100kg.

8 max-stim CG bench; 5 - 65kg, 3 - 105kg, 1 - 125kg (warm ups); 8 - 130kg.
 
I'm contemplating incorporating some direct arm work into my routine, for the first time since ~ 7 years. My aim to improve my compound strength (rows and bench specifically), as I think they're (very marginally) my weaker points - which makes sense, being the smallest and weakest muscles. Probably talking about 1 set per part, 3-4 times a week, 5RM range.
 
12 clustered deads; 2 - 70kg (SLDL), 2 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1,1 - 205kg, 1,3 - 210kg, 1,1 - 215kg. PRs for 210 volume and 215 load. 227kg (500lb) is the next obvious milestone, 250kg being the mid-game.

10 max-stim CG bench; 5 - 60kg, 4 - 100kg, 1 - 125kg (warm ups); 10 - 132.5kg. 125 probably isn't 'warm up' technically, but not working at that load either.

Spaced out the deads a fair bit, so didn't have time for much else.
 
13 clustered rows; 5 - 70kg, 3 - 100kg, 1 - 130kg (warm ups); 4 - 155kg, 3,3,3 - 160kg.

11 clustered BTN; 5 - 50kg (warm ups); 4,3,4 - 70kg. Need to wait an extra minute before doing the 2nd set of these, I think.

Bent-arm delt raise; 3x10 - 15kg.
 
11 clustered rack pulls; 2 - 100kg, 2 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 2,2,2,3 - 250kg. I did something to my neck at badminton on Saturday and it's getting really difficult to do consecutive reps of rack pulls or deads, left side only. Right rib is a bit sore (took a hit there during some no foul work in the paint). Will probably drop back to 240 for all the reps and go back to max-stim to reduce wear & tear all around.

10 max-stim CG bench; 5 - 65kg, 4 - 105kg, 1 - 125kg (warm ups); 10 - 132.5kg

7 clustered deads; 3 - 200kg, 1,1,1,1 - 210kg
 
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