soteyh's worklog

[soteyh]

Deload week

5 min bench
60 x 20,8,5,4,3,2,2,1. Total 45

Machine rows. Lateral pull downs. Flies. Incline dumbbell bench.

 

[soteyh]

531 FBT cycle 5 week 1

Squat 100 x 5, 110 x 5, 120 x 4
Incline bench 55 x 10, 60 x 10,10,10
One arm rows 28 x 10,10,10,10

Think I'm hitting a wall....

 

[soteyh]

531 FBT cycle 5 week 1

Squat 60,70,80,90 x 5
Bench 77 x 5, 88 x 5, 97 x 5
Pull up 10,7,6

 

[soteyh]

531 FBT cycle 5 week 1

Squat 60,70,80,90 x 5
Ohp 47.5 x 5, 52.5 x 5, 57.5 x 3
Deadlift 115 x 5, 125 x 5, 135 x 4

Failed on both sets. What to do when you reach plateau for 531?

 

[soteyh]

531 FBT cycle 5 week 2

Squats 105 x 3, 115 x 3, 125 x 3+1
Incline bench 60 x 10,10,10,8
One arm rows 28 x 10,10,10; 30 x 10

Woohoo pr on squats

 

[soteyh]

531 FBT cycle 5 week 2

Squats 5 x 60,70,80,90
Bench 82.5 x 3, 92.5 x 3, 102.5 x 2,1
pull up 10,9,8

Machine flies

 

[soteyh]

Today was actually a rest day, but decided to drop in the gym to do some cardio. There was a yoga class available so I decided to drop in. Turned out that I was the only one in the class! Had my first yoga class, one on one with nice lady teacher on yoga pants, lolz

 

[soteyh]

531 FBT cycle 5 week 2

Squat 60,70,80 x 5
Ohp 50 x 3, 55 x 3, 60 x 1
Deadlift 115 x 3, 125 x 3, 140 x 3


Stalling again on the ohp

 

[soteyh]

531 FBT cycle 5 week 3

Squats 110 x 5, 120 x 3, 130 x 2
Incline bench 60 x 10,10,10,9
One arm rows 28 x 10,10 30x 10,10

 

[soteyh]

531 FBT cycle 5 week 3

Bench 87.5 x 5, 97.5 x 3, 107.5 x 1
Pull ups 10,9,7

Flies and machine rows

 

[soteyh]

531 FBT cycle 5 week3

Deadlift 120 x 5, 135 x 2, 145 x 1+1

Plate loaded rows, plate loaded lat pull downs

 

[soteyh]

Rpt week 1

Squat 110 x 8, 100 x 9
Machine Leg curls 45 x 8, 40 x 10
Rdl 25 x 8,8,8
Lying leg raises 10,10,8

New year, new routine. Going to try out rpt for a few months, might also go on a cut. Trying for a 6-8 rep range with a push pull leg 3 day split.

Leg day as above

Push day will be ohp, bench,plus dips and other shoulder work as accessories.

Pull day will be deadlifts, pull ups and machine rows.

Aiming for lower rest 2-3 min between sets and higher intensity.

Would welcome any comments.

 

[soteyh]

Rpt week 1

Ohp 55 x 5, 50 x 3, 45 x 5
Bench 95 x 5, 85 x 6
Lying lat raises 10 x 10,10,10
Gironda dips 5,5,6
Lat raises 10,10

 

[soteyh]

Rpt week 1

Deadlift 120 x 8, 110 x 9
Pull up 7,7
Machine rows 40 x 10, 60 x 10,10,10

Some bicep curls and kb swings

 

[soteyh]

Rpt week 2

Squat 115 x 7, 105 x 7
Leg curls 50 x 8, 45 x 10
Rdl 40 x 8,8,8
Leg raises 10,10,10

 

[soteyh]

Rpt week 2

Ohp 55 x 6, 50 x 4, 45 x 5
Bench 95 x 5, 85 x 7
Gironda dips 6,6,6
Lateral raise, lying lateral raise

 

[soteyh]

Rpt week 2

Deadlift 125 x 7, 110 x 8
Machine ties rows 60 x 10,10,9
Pull up 8,7

 

[soteyh]

Rpt week 3

Squat 115 x 6, 105 x 8
Leg curl 55 x 8, 50 x 10
Rdl 40 x 8, 45 x 8,8
Lying leg raise

 

[soteyh]

Rpt week 3

Ohp 57.5 x 4, 50 x 5, 45 x 6
Bench 95 x 4,85 x 6
Gironda dips 6,7,7
Lat raises 10 x 10, 12 x 10,10
lying lat raises 10 x 10, 12 x 10,10

 

[soteyh]

Yesterday workout
Rpt week 3

Deadlift 130 x 6, 115 x 8
machine rows 60 x 10, 65 x 10,10
Pull up 8,6
Bicep curls