First Upper and Lower split

permabulker

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Took a lot of effort for me to shuffle my fat ass through those cold icy wet streets today. I have no idea where you guys get the motivation from to do what some of you do.

10/01
Day 2
Smith machine squat 3x10
Warm up bar, 30kg (10 reps) 30kg (10 reps) 30kg (10 reps)


Deadlift trap. 3x10
Warm up bar, 15kg (10 reps) 15kg (10 reps) 15kg (10 reps)


Leg extensions 3x10-15
35kg (16 reps) 35kg (12 reps) 35kg (12 reps)


Leg curls 3x6-10
45kg (11 reps) 50kg (8 reps) 50kg (6 reps)


Calf machine 3x10-20
35kg (15 reps) 35kg (15 reps) 35kg (13 fail)


Cross trainer
5 minutes intensity 3


109.4Kg
 
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Good job dude. I don't always wanna do it, some days I have to make myself go.
 

permabulker

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Good job dude. I don't always wanna do it, some days I have to make myself go.

i don’t know what the difference is between the days I feel okay about it and not. but I guess the more consistent you are the more monotonous it can get. Especially leg days. I wish I enjoyed the gym more but with so many people it’s a means to an end. I’d workout a lot more with an empty gym.
 

CJ

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Go up in weight next week on the Squats and DLs. You've had 2 consecutive sessions where you've hit your rep target with the same weight. Time to progress, you've earned it. Challenge yourself to grow!!!
 

permabulker

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I was not in the mood today. It was super busy and I had work soon after. But for some reason I went beast mode and felt great. Never lifted this heavy before I very almost crushed myself on the 62.5 lift and that’s why I’m grateful for the smith machine. I got my shoulder reps in! I don’t know how I did it, noted down seat height in case that’s affecting my performance.

12/01
Incline bench press 3x6 last failure
Warm up bar, 60kg (7 reps) 60kg (6 reps) 62.5kg (6 reps hard fail)


Machine rows 3x8 to failure
70kg (9 reps) 75kg (8 reps) 75kg (9 reps fail)


Machine chest press 3x8
60kg (8 reps) 60kg (8 reps fail) 60kg (6 reps fail)


Machine shoulder press 3x8/12
20kg (13 reps) 20kg (12 reps) 25kg (11 reps)
Seat position 6..


Machine pull down back 3x8/12 (vertical traction)
65kg (12 reps) 70kg (8 reps) 70kg (8 reps)


Cable flys 3x8


Cable Tris 3x10/15
20kg (13 reps) 20kg (10 reps) 20kg (8 reps fail)


Dumbbell hammer curls 3x10/15
10kg (15 reps) 10kg (10 reps) 10kg (12 reps)


Cardio intensity 3 ( no time class in 50 minutes)

110.2kg
 

creekrat

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For as much as you put yourself down about your strength, those weights re pretty respectable PB. Keep progressing man
 

permabulker

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For as much as you put yourself down about your strength, those weights re pretty respectable PB. Keep progressing man

thanks man, to be honest I have never achieved this kind of weight before.(because I never really pushed myself) I think I am getting close to a plateau but I will just keep going until the weight gets easier. That 62.5kg almost fell on me.
i just realized I already said all this in my post. What can I say. I dumb.
 

CJ

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thanks man, to be honest I have never achieved this kind of weight before.(because I never really pushed myself) I think I am getting close to a plateau but I will just keep going until the weight gets easier. That 62.5kg almost fell on me.
i just realized I already said all this in my post. What can I say. I dumb.

You're nowhere near a plateau, get that out of your head.

Just increase every session by the smallest amount of weight possible, don't try to outrun your adaptation ability.

And even when you have a week where you can't get the reps, that happens. That's not a plateau. You have a good long run of progress ahead of you if you stick to the plan.
 

permabulker

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You're nowhere near a plateau, get that out of your head.

Just increase every session by the smallest amount of weight possible, don't try to outrun your adaptation ability.

And even when you have a week where you can't get the reps, that happens. That's not a plateau. You have a good long run of progress ahead of you if you stick to the plan.

I hope so. Either way I’m really happy with the progress so far thanks for being so helpful with it all.
 
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permabulker

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14/01

14/01
Day 2
Smith machine squat 3x10
Warm up bar, 40kg (10 reps) 40kg (10 reps) 40kg (10 reps)


Deadlift trap. 3x10
Warm up bar, 20kg (10 reps) 20kg (10 reps) 20kg (10 reps)




Leg extensions 3x10-15
40kg (12 reps) 40kg (10 reps) 40kg (12 reps)


Leg curls 3x6-10
50kg (6 fail, bad form) 45kg (7 reps) 45kg (7 reps fail)


Calf machine 3x10-20
40kg (15 reps) 40kg (12 reps) 40kg (12 reps)


Cross trainer Intensity 3
5 minutes


109.7kg

so tired right now. My squat form might not have been perfect I’m not sure, but deadlift I’m definitely doing right now. Or at least my bodies used to doing it finally.
 
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CJ

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A 33% weight increase on both Squats and Deadlifts from last session, and you hit the rep target. Good job bud!!!
 

permabulker

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A 33% weight increase on both Squats and Deadlifts from last session, and you hit the rep target. Good job bud!!!

Thanks, im not sure if my form
was perfect on the squats but we will see how The doms feel tomorrow.
 
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CJ

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Don't forget to increase the weight the next session, even if it's just 5 kilos. Keep moving in the right direction.
 

permabulker

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Don't forget to increase the weight the next session, even if it's just 5 kilos. Keep moving in the right direction.

lets see how I feel tomorrow those squats were hard. I’m getting the reps but it’s a struggle. If I can do it I will.
 

CJ

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It's been a few days, time to get after it!!! :32 (10):
 

permabulker

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17/01

Don’t worry CJ I just go in the afternoon on sundays cause it’s quieter

17/01
Incline bench press 3x6 last failure
Warm up bar, 60kg (7 reps) 60kg (6 reps) 60kg (6 reps fail)


Machine rows 3x8 to failure
80kg (8 reps) 80kg (8 reps) 80kg (7 reps)


Machine chest press 3x8
60kg (8 reps) 60kg (8 reps) 60kg (7 reps mega fail)


Machine shoulder press 3x8/12
Seat position 6..
25kg (11 reps) 25kg (8 reps) 25kg (7 reps fail)


Machine pull down back 3x8/12 (vertical traction)
70kg (10 reps) 75kg (8 reps) 75kg (7 reps)


Cable flys 3x8
25kg (8 reps) 30kg (8 reps) 30kg (8 reps)


Cable Tris 3x10/15
20kg (12 reps) 20kg (8 reps) 20kg (7 reps)


Dumbbell hammer curls 3x10/15
10kg (15 reps) 10kg (12 reps)
10kg (8 reps)


Cardio intensity 3
5 minutes

110.2kg

This workout wrecked me today. Really hope I have DOMs tomorrow.

Another story.. in the gym today I noticed a guy with legs easily half my size asking a random guy to record him very half assedly and badly squatting about 350lbs. I was really confused by this he hardly bent his knees. What on earth is the point in lifting that heavy if you are going to do it completely incorrectly?
 

Jin

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Don’t worry CJ I just go in the afternoon on sundays cause it’s quieter

17/01
Incline bench press 3x6 last failure
Warm up bar, 60kg (7 reps) 60kg (6 reps) 60kg (6 reps fail)


Machine rows 3x8 to failure
80kg (8 reps) 80kg (8 reps) 80kg (7 reps)


Machine chest press 3x8
60kg (8 reps) 60kg (8 reps) 60kg (7 reps mega fail)


Machine shoulder press 3x8/12
Seat position 6..
25kg (11 reps) 25kg (8 reps) 25kg (7 reps fail)


Machine pull down back 3x8/12 (vertical traction)
70kg (10 reps) 75kg (8 reps) 75kg (7 reps)


Cable flys 3x8
25kg (8 reps) 30kg (8 reps) 30kg (8 reps)


Cable Tris 3x10/15
20kg (12 reps) 20kg (8 reps) 20kg (7 reps)


Dumbbell hammer curls 3x10/15
10kg (15 reps) 10kg (12 reps)
10kg (8 reps)


Cardio intensity 3
5 minutes

110.2kg

This workout wrecked me today. Really hope I have DOMs tomorrow.

Another story.. in the gym today I noticed a guy with legs easily half my size asking a random guy to record him very half assedly and badly squatting about 350lbs. I was really confused by this he hardly bent his knees. What on earth is the point in lifting that heavy if you are going to do it completely incorrectly?

Its only good for the egos of delusional people. It’s not for people like us.
 

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