Unremarkable Lifting

[LuisAntunes]

21/12/20 (W2) BW: 104.1kg
LB Squat - 150kg x5, 155kg x5, 157.5kg x5, 155kg x5
1ct Paused bench - 110kg x5, 112.5kg x5, 115kg x5, 112.5kg x5 x2
db Flys - 15kg x12 x3

22/12/20
Chinups - BW x5 x4
db Row - 32.5kg x12 x3
15m bike HIIT intervals (30s/2.5m) x5
Hammer curlz - 20kg x10 x3
BB Curlz - 32.5kg x10 x2

23/12/20
Conv DL - 165kg x6 x4 (Belt)
CG Bench - 100kg x6, 110kg x6, 115kg x6, 110kg x6 x2
Press - 65kg x6 x4 (Belt)
GHR - 8-12reps @9 x4

[LuisAntunes]

26/12/20
TnG Bench - 110kg x5, 115kg x5, 122.5kg x5, 120kg x5 x2
HB Squat - 140kg x6x4
Paused Conv DL - 150kg x5 x2, 140kg x5 x2

27/12/20
Press - 70kg x4, 72.5kg x4 x3
Lat Pulldown - 8-12reps @9 x3
Tricepz pushdown - 8-12reps @9 x3
DB Curlz - 18kg x10 x3

28/12/20 (W3) BW: 104.5kg
LB Squat - 150kg x5, 155kg x5, 160kg x5, 150kg x5
1ct Paused bench - 110kg x5, 115kg x5 x4
db Flys - 17.5kg x12 x3

Had to restructure some of the days due to Christmas. Squats felt hard today.

[LuisAntunes]

29/12/20
Chinups - BW x5 x5
db Row - 32.5kg x12 x4
15m bike HIIT intervals (30s/2.5m) x5
Hammer curlz - 20kg x10 x3
BB Curlz - 35kg x10 x2, 30kg x10

Ramping volume for the next 3 weeks

[LuisAntunes]

30/12/20
Conv DL - 167.5kg x6 x4 (Belt)
CG Bench - 110kg x6, 112.5kg x6 x4
Press - 67.5kg x6 x4 (Belt)
GHR - 8-12reps @9 x4

[LuisAntunes]

02/01/21 BW: 104.5kg
TnG Bench - 110kg x5, 115kg x5, 120kg x5, 125kg x5, 120kg x5
HB Squat - 142.5kg x6x4
Paused Conv DL - 140kg x6 x3, 140kg x5
For some reason did sets of 6 instead of 5. Felt super weak deadlifting.

03/01/21
Press - 70kg x4, 72.5kg x4 x3
Lat Pulldown - 8-12reps @9 x4
Tricepz pushdown - 8-12reps @9 x4
DB Curlz - 20kg x10 x2, 17.5kg x10 x2

3 Goals for 2021:
- Get to ~90kg
- Squat and DL over 225kg
- Bench 160kg
Lifting numbers are probably a bit unrealistic since my main goal is to drop weight. Will still do my best!

[LuisAntunes]

04/01/21 (W4)
LB Squat - 152.5kg x5, 157.5kg x5, 162.5kg x5, 155kg x5
1ct Paused bench - 110kg x5, 115kg x5 x4 - Last set felt @6
db Flys - 17.5kg x12 x3

[LuisAntunes]

05/01/21
Chinups - BW x6 x2, BW x5 x3
db Row - 32.5kg x12 x2, 35kg x12 x2
15m bike HIIT intervals (30s/2.5m) x4
Hammer curlz - 20kg x10 x4
BB Curlz - 35kg x10, 30kg x10

[LuisAntunes]

06/01/21
Conv DL - 170kg x6 x4 (Belt)
CG Bench - 112.5kg x6, 115kg x6, 117.5kg x6 PR, 115kg x6 x2
Press - 67.5kg x6 x4 (Belt)
GHR - 8-12reps @9 x4

[LuisAntunes]

08/01/21
TnG Bench - 115kg x5, 120kg x9 PR @9, 120kg x5 x 3 - crazy PR. e1rm - 160kg?
HB Squat - 140kg x6, 145kg x6, 147.5kg x6 x2
Tricepz pushdown - 8-12reps @9 x4
Leg extension machine - 8-12reps @9 x4

[LuisAntunes]

09/01/21
Paused Conv DL - 140kg x5 x2, 145kg x5 x2
Press - 70kg x4 x2, 75kg x4, 70kg x4
Chinups - BW x5 x4 - Latpulldown was unavailable
DB Curlz - 20kg x10 x2

[LuisAntunes]

11/01/21 (W5)
High bar Squat - 150kg x5, 155kg x5, 160kg x5, 165kg x5 PR
1ct Paused bench - 115kg x5, 117.5kg x5 x4 - Last set felt @6

Slight elbow tendonitis is forcing me to high bar. Still felt strong.

[LuisAntunes]

12/01/21
Chinups - BW x6 x5
db Row - 32.5kg x12 x2, 35kg x12 x2
15m bike HIIT intervals (30s/2.5m) x4
Hammer curlz - 20kg x10 x4

13/01/21
Conv DL - 175kg x6 x4 PR(Belt)
CG Bench -115kg x6, 120kg x6 PR, 115kg x6 x3
Press - 67.5kg x6, 70kg x6 x 3 (Belt)
GHR - 8-12reps @9 x5

14/01/21
High bar Squat - 150kg x6 x3
TnG Bench - 110kg x6, 122.5kg x6 PR, 120kg x6 x3
Leg extension machine - 8-12reps @9 x3

So, the gyms are gonna close for another month starting tomorrow. FAK. If anyone has ideas on how to keep some leg strenght using only bodyweight stuff i'm all ears.

[Renascent]

Nordic Curls, and a jump rope?

As for the front, I don't know about strength, but split squats/lunges of every variation and sissy squats might keep your legs cute, if not strong.

[LuisAntunes]

Nordic curlz seem like a great idea. Was thinking of trying pistol squats.

[Renascent]

Nordic curlz seem like a great idea.

I love 'em. I credit them for adding a few pounds to my deadlift a year or so back when I started doing them.

And they give you an ass like a horse.

[LuisAntunes]

Finally reviving this log after about 4 months of consistent training (post covid to covid restrictions).

Bw:103.5 kg

20/09/21
"comp" Low bar Squat - 160kg x4, 165kg x4, 170kg x4, 160kg x4
TnG bench - 115kg x5, 120kg x5 x2, 115kg x5
Press - 60kg x8x 2, 60kg x10
Adductor machine - 3 x 10 x 10-15 reps

21/09/21
Pendlay row - 80kg x12, 90kg x8, 95kg x 8 x2
Chinups - bw x 6 , 6, 5, 5
Db curl / lateral raise - 3 x 10-15 reps
Bike LISS - 25m (~145 bpm)

22/09/21
Conv DL (belt) -170kg x4 ,185kg x4 , 180kg x4 x2
3ct paused Bench - 100kg x5, 105kg x5 x2, 110kg x5
Good Morning - 100kg x8, 110kg x8, 115kg x8

24/09/21
TnG bench - 115kg x4, 120kg x4, 125kg x4, 127.5kg x4
Naked high bar squat - 130kg x6, 140kg x6 x3
CG incline Bench - 90kg x6, 95kg x6, 90kg x6
Knee extension machine/ Lat pulldown - 4 x 8-15 reps

25/09/21
SLDL - 140kg x6, 145kg x6, 150kg x6, 140kg x6
WG Bench - 100kg x5, 110kg x5, 115kg x5
Chinups - bw x 7, 6, 6, 5
GHR / Hammer curlz - 3 x 8-12 reps

[LuisAntunes]

27/09/21
"comp" Low bar Squat - 160kg x4, 165kg x4, 170kg x4, 160kg x4
TnG bench - 115kg x5, 120kg x5, 125kg x5 x2
Press - 60 x8 x3
Adductor machine - 3 x 10 x 10-15 reps

28/09/21
Pendlay row - 80kg x12, 90kg x8, 95kg x 8 x2
Chinups - bw x 6 , 6, 6, 6 - At least something is progressing
Db curl / lateral raise - 3 x 10-15 reps
Bike LISS - 25m (~145 bpm)

29/09/21
Conv DL (belt) -170kg x4 ,180kg x4 x2 , 170kg x4 - top set was at @5. Will have to go way up next week
3ct paused Bench - 100kg x5, 105kg x5 x2, 110kg x5
Good Morning - 100kg x8, 110kg x8, 115kg x8