soteyh's worklog

[soteyh]

Squats 155 4x5,3
Bench 102.5 5,4,3,3,2
Bench 50x10, 60 2x10
Pull ups 3x5
Dumbell Flies 14 3x12
Tricep Rope Pushdown 20 3x12
Glute bridge


Haven't done this much volume for squats in a while! But am happy to have survived, the bench suffered a bit though, but I guess to be expected. Both bench and squats are at 80-85% so happy to get this volume in.

Looking forward to a break soon !

 

[soteyh]

Deadlift 162.5 3x5
70 3x10
Barbell good morning 40 3x8 42.5 2x8
Glute thrust 20 20,20,10
One arm dumbbell row 22 3x10
Incline dumbbell press 22 3x10
Seated row 40 3x10
Planks


Wowowow. 165 was my opener and now I am pulling just 2.5 less for 3x5...

Now for a long long break, cya folks

 

[soteyh]

Last week

Squat 110 5x5
Bench 85 5x5
Deadlift 120 3x5

 

[soteyh]

Yesterday

Squat 115 5x5
Bench 87.5 5x5
Deadlift 125 3x5

 

[soteyh]

Today

Squat 120 5x5
Bench 90 5x5
60 10,10,9
Pull ups 3x5
Triceps rope pushdown 20 3x12
Dumbbell flies 12 3x12
Incline dumbbell press 20 10,9
Planks

Slowly trying to get back in shape. Last week's workout almost killed me, was aching so badly from doms, that I literally had to give up a mid week workout after stretching...

 

[soteyh]

Deadlift 130 3x5
60 3x10
Good moring 40 5x8
Glute hip thrust 20 20,20,10
Seated rows 40 3x12
One arm rows 20 3x10

 

[soteyh]

High bar squat 60 3x10
Low bar squat 70 5x8
Bicep curls 12.5 12,10,8
Hammer curls 15 3x12
Tricep rope pushdown 40 3x12
Tricep kickbacks 12.5 3x10
Lunges 3x15

Some rolling and stretching

 

[soteyh]

Squat 130 5x5
Bench 92.5 5,5,4,4,4
60 10,10,8
Dumbell flies 12.5 3x12
Tricep rope pushdown 40 3x12
Incline bench press 20 10,10

 

[soteyh]

Deadlift Sumo 140 3x5
Conv 65 3x10
Pull ups 3x5
Good mornings 40 5x8
Glute raise 20 20,20,10
One arm dumbell rows 20 3x10
Seated arm rows 20 3x12
Planks

 

[soteyh]

Squat 140 5x5
Bench 95 3x5
Deadlift 150 3x5

 

[soteyh]

Squat 145 4x5, 4
Bench 100 5,4,3
60 3x10
Flies machine 40 3x12
Pull ups 3x5
Planks


Went back to safra energy one gym after a long time. The equipment has improved and it's really cheap. But it's soooooo crowded. Worse than gym boxx

 

[soteyh]

High bar 65 3x10
Low bar 75 5x8
Lunges 2x15
Bicep curls 12.5 12,12,10
Triceps rope pushdown 40 3x12
Triceps kickback 12.5 3x10
Hammer curls 15 3x12
Incline dumbbell press 20 3x10
One arm dumbbell row 30 3x10
Planks

 

[soteyh]

Deadlift 155 4,5,5
Conv deadlift 75 3x10
Good mornings 37.5 5x8
Glute hip thrust 20 20,20,10
Seated arm rows 41 3x12

 

[soteyh]

End of year round up

So I've been missing for about half as year. Partly busy and also partly lazy. Haven't stopped training though, although mainly tracking progress on personal logs. Decided to do one post as I was scanning my logs for what I had lifted this time last year.

Last week was
Bench 112.5 x5,5,3
Deadlift 175 x5,3
Squat 150 x5,5,4,

Strstd tells me I am 510 imputed total, so 10 kg improvement over last year.

High this year was competing at spo.
Lows were the many injuries and colds that I got. Back tweak in Apr, left vmo in Aug, right groin in oct. Always 2 steps forward and 1 step back. Looking back at my post last year, I told myself not to get injured, that certainly didn't pan out!! A silver lining was that i found some great affordable therapist and tcm! Lol

Anyway, just hoping to add some more weight, injury free for 2018. Hoping to convert some of these 5rep prs to real 1 rep ones eventually.

Wishing everyone happy lifting in the new year!