XiL3

My left wrist is injured too, I hear ya...wrist wraps are a great help when benching. GET SOME!

Congrats on the bench PR!

Michael

Friday 15th May
Week 7 Day 2: Pull

Chinups
BW x 8
BW x 8
BW x 8

Hammer curls - PR! (I think)
16kg/35lbs x 6
16kg/35lbs x 6
16kg/35lbs x 6

Seated cable row
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8

Pulldowns
70kg/154lbs x 6
70kg/154lbs x 6
70kg/154lbs x 6

Dumbbell row
35kg/77lbs x 6
35kg/77lbs x 6
35kg/77lbs x 6

Barbell curl
32.5kg/72lbs x 6
32.5kg/72lbs x 6
32.5kg/72lbs x 6

Comments
A heavy and brutal workout today. I'm increasing the weight more and more, while my own bodyweight is dropping. Guess that's a good sign that I'm not losing any strength. Arms were fried today, and the pump in the forearms was crazy!

XiL3

PR WOOOO nice curls brah!

Knowing the way you train, I'm positive that the form was spot on.

Michael

It was! I tried to eliminate any swinging motions, so it was pretty hard!

I didn't workout yesterday (as I was supposed to) because I wouldn't have time to recover since the pull workout, and today is actually the national day of Norway, so everything was closed. Gotta workout tomorrow though, can't wait!

Michael

Monday 18th May
Week 7 Day 3: Olympic weightlifting

Power clean and power jerk
50kg/110lbs x 1
50kg/110lbs x 1
50kg/110lbs x 1
50kg/110lbs x 1
50kg/110lbs x 1

Front squat
47.5kg/105lbs x 5
47.5kg/105lbs x 5
47.5kg/105lbs x 5
47.5kg/105lbs x 5
47.5kg/105lbs x 5

Comments
I decided to do singles now instead of doubles to concentrate on my form. Today I was working on a better and a more solid starting position with the bar closer to the shins. I still have a feeling that my shoulders are rising a bit faster than my hips, gotta work on that next session. Front squats are progressing great, today I was squatting well below parallell with no knee pain and no lower back rounding. I'm sure I'll be able to go ATG with no rounding pretty soon!

XiL3

Nice work, I don't really notice whether my back rounds or not when I ATG squat...now that you mention that, I may be doing it badly...I'll have to see.

Michael

It usually happens just below parallell, you may feel that your hips "tuck in". I think that's the cause of my lower back problems, I've always squatted ATG even though I wasn't really built for it. Losing the arch also transfers all the weight from the lower back muscles to the spine, which can lead to a slipped disc!

Michael

Wednesday 20th April
Week 8 Day 1: Push

Bench press
77.5kg/170lbs x 5
77.5kg/170lbs x 5
77.5kg/170lbs x 5
77.5kg/170lbs x 5
77.5kg/170lbs x 5 - PR! (for number of sets)

Dips
5kg x 5
5kg x 5
5kg x 5

CGBP
60kg/132lbs x 6
60kg/132lbs x 6
60kg/132lbs x 6

Incline dumbbell press
22kg/49lbs x 8
22kg/49lbs x 8
22kg/49lbs x 8

Comments
Great workout! I reached my goal of pressing 170lbs for 5 sets of 5! (That's also my bodyweight at the time). Dips and CGBPs were easy as hell, inclines were pretty good too. Unfortunately didn't have the time to complete seated presses though... Still, very satisfied with today's workout, wrist felt gooood!

XiL3

Congrats on the bench PR michael!

Michael

Friday 22nd May
Week 8 Day 2: Pull

Chinups - bar to chest
BW x 8
BW x 8
BW x 8

Seated cable row - PR!
65kg/143lbs x 8
65kg/143lbs x 8
65kg/143lbs x 8

Pulldowns
75kg/165lbs x 6
75kg/165lbs x 6
75kg/165lbs x 6

Dumbbell row
35kg/77lbs x 6
35kg/77lbs x 6
35kg/77lbs x 6

Barbell curl
32.5kg/72lbs x 6
32.5kg/72lbs x 6
32.5kg/72lbs x 6

Hammer curls
16kg/35lbs x 6
16kg/35lbs x 6
16kg/35lbs x 6

Comments
Yet another awesome workout. I actually felt a bit tired and un-motivated before the workout, but it turned out great. I felt pretty strong and form was spot-on (as usual). In a matter of fact, I have actually noticed that I haven't missed a single rep during these 8 weeks! And since I've gone down 2kg and my strength is actually increasing, I think it's fair to say my cut is doing great

XiL3

PR's everytime :cool:

Michael

Yup! My strategy is to start off new routines light, then start peaking on the last few weeks. Still got 2 weeks left on this routine though!

XiL3

Gradual proggression is a great thing, beats ego lifting anyday.

Michael

Started slacking real bad this week, I have a ton of exams, so I haven't been going to the gym lately. There are only about 2 weeks left before I go on my vacation, so I think I'll just stick to instict - based training for now. At least I got the PR I wanted, 77.5kg x 5 x 5!