TinyP's - PPL log -

[tinypeter]

@BigBaldBeardGuy no worries my feelings are hard to hurt any way and I'm mature enough to take constructive criticism.
I learned a bit from that trainer I was working with years ago and learned to shut my mouth and listen some.

Ya some mentioned about the excessive drop sets (run the rack) thing that its just exhausting me more than being productive, especially on a 6day ppl.
But biceps are small and heal fast.

 

[tinypeter]

• Barbell Squats
  • 3 warm-up sets ( only did 2)
  • 135x8, 225x8
  • 3 sets 8-12 reps
  • 245x8, 245x8, 255x6
  • 1 set 4-6 reps
  • Oops for got this set
• Leg Press
  • 3 sets 8-12 reps
  • 270x12, 270x12, 290x12
• Leg Press Calf Raise (superset with leg press)
• (Did sitting calf raise machine)
  • 3 sets 10-12 reps
  • 160x12, 165x12, 170x8
• Hip Adductors
  • 4 sets 10-12 reps
  • 75x12, 105x12, 135x12, 135x12
• Hamstring curls (super set with quad ext)
  • 3 sets 10-12 reps
  • 190x8, 190x8, 190x7
• Quad Extensions
  • 3 sets 10-12 reps
  • 100x10, 105x12, 110x12
• Then rode my mountain bike home 1.5 miles.

 

[tinypeter]

• Iso machine press (incline or flat)
• Warm up set 45x10, 20 scap pushups
  • 2 heavy sets 5-8 reps
  • 110x6, 110x7
  • 1 back off set 10-12 reps
  • 90x10
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
  • 50x12, 50x12, 55x12
• Cable Chest Flies
• 3 sets 10-12 reps
• • 40x12, 40x12, 40x12
  • 
    
  • Machine tricep Extensions (superset pecdeck)4 sets 7-10 reps
  • 155x12, 165x12, 175x10, 180x8
  • 
    
  • Pec deck 4sets 10-12 reps
  • 160x12, 170x12, 180x12, 190x10
• Lateral Raises (rest time <1 min)
  • 4 sets 10-12 reps
  • 25x12, 25x10, 25x10, 25x9
• Dips (more upright to hit triceps over chest)
  • 3 sets to failure
  • 14, 12, 9
  • Scap push ups like 12 and collapsed.

 

[tinypeter]

• Lat Pulldowns
  • 2 warm-up sets
  • 70x10, 100x10
  • 3 working sets 8-10 (drop set last set)
  • 165x10, 170x8, 170x7 +ds 160x5, 150x4
• Machine Rows (under hand) one at a time
  • 2 warm-up sets
  • 70x12
  • 3 heavy sets 6-8 reps(added a set for 3 total)
  • 100x10, 100x8, 100x6
  • back off set 10-12 reps
  • 75x12
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
  • 45x8, 45x9, 45x9, 45x7
• Pull Ups
  • 3 sets to failure
  • 5, 3, 4
• EZ Bar Curls
  • 4 sets 8-10 reps
  • 70x10, 80x10, 90x6, 90x2

 

[software]

Pull Ups

• 3 sets to failure
• 5, 3, 4https://www.bodybuildingmealplan.com/ez-bar-weight/
  EZ Bar Curls
  • 4 sets 8-10 reps
  • 70x10, 80x10, 90x6, 90x2

The 90x6 followed by 90x2 seems a lot more likely to be true failure than the pullups. Doubt you'd get 4 after 5 and 3. You sure you aren't dropping sets early? could have room for extra intensity

 

[CohibaRobusto]

The 90x6 followed by 90x2 seems a lot more likely to be true failure than the pullups. Doubt you'd get 4 after 5 and 3. You sure you aren't dropping sets early? could have room for extra intensity

Did Pull-ups to failure today, mine were 9, 6, and 4, so I know what you mean. I take 2 min rest intervals.

 

[tinypeter]

The 90x6 followed by 90x2 seems a lot more likely to be true failure than the pullups. Doubt you'd get 4 after 5 and 3. You sure you aren't dropping sets early? could have room for extra intensity

I took a longer rest and some how squeezed out 4 on that 3rd set of pull ups. It was kinda sloppy though.

Dropping sets early? As in not resting for long enough?

 

[software]

I took a longer rest and some how squeezed out 4 on that 3rd set of pull ups. It was kinda sloppy though.

Dropping sets early? As in not resting for long enough?

no like hitting a mental block instead of really giving it your all.
I mean I personally prefer a lot more rest then most people too so I take 5+ minutes of rest between sets but I'm only hitting 5 or so sets a workout so not a huge deal

 

[tinypeter]

no like hitting a mental block instead of really giving it your all.
I mean I personally prefer a lot more rest then most people too so I take 5+ minutes of rest between sets but I'm only hitting 5 or so sets a workout so not a huge deal

Yes I probably am hitting a mental block. I used to have a good friend I trained with and we pushed each other hella good. I miss Austin sigh.....
Nothing like a good gym bro to yell at you and call you a limp ass pussy bitch if you don't get that last/ extra rep.

 

[software]

Yes I probably am hitting a mental block. I used to have a good friend I trained with and we pushed each other hella good. I miss Austin sigh.....
Nothing like a good gym bro to yell at you and call you a limp ass pussy bitch if you don't get that last/ extra rep.

its also a lot harder when youre doing so many sets because you have it in the back of your head that you get another chance if you drop it early. at least for me

 

[tinypeter]

• Dumbbell Walking Lunges
  • 3 warm-up sets bodyweight
  • Rode my bike to gym 1.5miles, did 1 warm up set.
  • 3 working sets weighted 12-15 steps each leg 50x15, 50x15, 50x12
• RDLs or Deadlift
  • 2 warm-up sets
  • 225x6
  • 3 working sets 10-12 reps RDLs (6-8 reps if deadlift) [deadlifts]
  • 315x8, 325x4, 325x3
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
  • 150x12, 170x12, 190x12
• Seated Calf Raises
  • 6 sets 10-12 reps
  • 170x10, 170x10, 170x10, 170x8, 170x7, 170x3
• Hamstring Curls
  • 4 sets 10 -12reps
  • 190x10, 190x7, 190x6, 190x5
  • Bike ride home 1.5miles

 

[tinypeter]

• Close Grip Bench Press
• Warm up 135x8
  • 3 sets 8-10 reps
  • 225x8, 225x9, 225x6
• Seated Barbell Press
  • 3 sets 10-12 reps
  • 135x12, 155x10, 165x6
• Pec Deck Flies
  • 3 set 8-12 reps
  • 190x12, 190x12, 190x9
• Cable Triceps Extension
  • 3 sets 10-12 reps
  • 120x8, 120x7, 120x5
• Lateral Raises (super set with pushups below)
  • 4 sets 10-12 reps
  • 30x10, 30x10, 30x7, 30x6
• Push Ups
  • 4 sets to failure
  • 21, 20, 19, 17

 

[tinypeter]

• Pull Ups
  • 3 sets as many as possible
  • 5, 5, 4
• Rack Pulls
  • 3 warm-up sets
  • 225x6, 315x5
  • 3 sets 8-10 reps(I added 1set for 3 total)
  • 415x10, 425x9, 425x9
• Hammer Curls
  • 3 sets 10-12 reps
  • 55x10, 55x9, 55x8
• Reverse Grip Row OR Supinated Lat Pulldown
• Did supinated
  • 3 sets 10-12 reps
  • 170x10, 170x8, 170x8
• Cable Curls
  • 3 sets 10-12 reps (single hand)
  • 30x12, 35x10, 35x8
• Cable Rows
  • 3 sets 10-12 reps( 1 drops set)
  • 180x12, 180x7, 180x6+ ds 160x6, 140x6
• Dumbbell Curl 45sec rest
• Sets 10-12 reps
• 40x10, 35x10, 30x10, 25x10

Very tired after this, slept like shit last night feel blah
Added 1 set of rack pulls. 1 set of cable rows. And changed the end exercise dumbbell curls "run the rack to failure" to 4 sets 10-12 reps. Really just did a 4 set drop set I was fucking spent tonight. Off work tomorrow so lots of eating and sleeping. Legs tomorrow.

 

[tinypeter]

• Barbell Squats
  • 3 warm-up sets
  • 135x8, 225x7
  • 3 sets 8-12 reps
  • 255x8, 255x8, 255x7
  • 1 set 4-6 reps
  • 265x4
• Leg Press 8-12 reps
  • 290x12, 340x12, 390x12
• Seated calf raises
  • 3 sets 8-12 reps
  • 180x10, 180x10, 180x9
• Hip Adductors
  • 4 sets 10-12 reps
  • 135x12, 135x12, 135x12, 135x12
• Hamstring curls (super set with quad ext)
  • 4 sets 10-12 reps
  • 190x11, 190x8, 190x5, 190x5
• Leg Extensions
  • 4 sets 10-12 reps
  • 110x12, 120x12, 130x12, 140x12