Weak log

[pingu]

thanks man

 

[pingu]

ME Lower:

It went really well, considering that I've been sick for the last week, and still taking antibiotics... So i'm satisfied with this session
No belt, during the session..


Frontsquat:
20kg * X
50kg * 5
50kg * 5
80kg * 3
90kg * 3
100kg * 1
110kg * 1 PR

Cabel pulltroughs:
20kg * 12
30kg * 12
40kg * 12
40kg * 12

Standing abb pulldown:
40kg * 12
50kg * 12
60kg * 8 PR
40kg * 15+

Inverted rows / rack chins:
BW * 8
BW * 8
BW * 8
BW * 8

5-10min of stretching of lower body after the session

 

[pingu]

ME Upper:

Was so fucking AMPED today!!!! Had an awesome session!

Decline bench:
20kg * X
50kg * X
80kg * X
110kg * 5
130kg * 3
140kg * 1 PR
145kg * 1 PR PR PR PR PR PR

Flat DB bench:
40kg+40kg * 8
45kg+45kg * 6
50kg+50kg * 3 "PR", done it before, but nicer now..

Pushdown, straight bar, CG:
20kg * X
30kg * 12
40kg * 10
20kg * X

Seated Cabelrows:
70kg * X
100kg * 8
120kg * 8
130kg * 8 PR
100kg * 15

Lateral raise:
10kg+10kg * 15
10kg+10kg * 15
10kg+10kg * 15

H-rolls:
5kg+5kg * 10
5kg+5kg * 10
5kg+5kg * 10

DB Curl:
25kg+25kg * 8
25kg+25kg * 8
25kg+25kg * 8

 

[ironheart]

awsome session buddy. really good effort on the decline bench! the session looks real solid overall. keep up the good work!

 

[pingu]

Thanks man

 

[El Freako]

Great PRs mate.

 

[pingu]

Thanks dude!

Last two sessions:

DE Lower:
(No belt)

Boxsquat:
50kg * X
70kg * 2, 8 sets.

deficit deadlift, 7cm box:
60kg * 5
100kg * 5
120kg * 5
120kg * 5

Legpress, 3 sets.
Back extensions, 3 sets.
Some ab work, 3-4 sets.

---------------------------

DE Upper:

Benchpress, focus on technique, speed, and legdrive:
20kg * X
60kg * X
105kg * 2, 8 sets.

Rolling db extensions:
12,5kg+12,5kg * 8
22,5kg+22,5kg * 8
22,5kg+22,5kg * 8
22,5kg+22,5kg * 8

Widegrip pushdown:
30kg * 10
40kg * 10
45kg * 10

Widegrip lat pulldown:
70kg * 12
80kg * 12
85kg * 12
90kg * 12

Seated db cleans:
7,5kg+7,5kg * 10
7,5kg+7,5kg * 10
7,5kg+7,5kg * 10

3 sets of ez curl.

 

[PrinceVegeta]

Strong sessions man! DE work looks awesome! I see you 1RM on fronties is 100kg now, same as mine!

 

[pingu]

Thanks man 110kg actually, heh.. Hope to hit 115kg tomorrow!

 

[PrinceVegeta]

lol, yeah typo lol, i meant 110...dont do 115 yet, let me do it first hahahaha

 

[pingu]

heh, go try it tomorrow you to!

 

[PrinceVegeta]

Hahaha i might try 110kg again in my next leg workout, if my injured ankle is up for it!

 

[pingu]

ME Lower:

Crappy form today... First time I've missed on frontsquats, well.........

No belt.

Frontsquat:
20kg * X
50kg * X
70kg * 5
90kg * 3
100kg * 1
110kg * 1
115kg * Fail...

Rackpulls, overhand grip,
90kg * 5
130kg * 3
140kg * 3
150kg * 3
130kg * 6
was missing my magnesium today, would have done more reps on 150.

Cabel pulltrough:
30kg * 15
30kg * 15
30kg * 15

Standing abb pulldown:
40kg * 12
60kg * 8
65kg * 5-6 (Pr)
40kg * 12

Inverted rows / rack chins:
BW * 10
BW * 10
BW * 10
BW * 12

Overall a OK session, except from missing the frontsquat....

 

[Bulkboy]

good session dude. dont worry, u cant get em all. ull get it for sure eventually. solid rackpulls. do u do normal deadlifts?

 

[pingu]

Thanks dude

Not much regular deadlift no.. Try to have one heavy session with deads / rackpulls once a while to see where i'm at.
Westside recomends not to go heavy/often on deads, because of the nervous system. So balls out on squatting, a lot of posterior exersizes, and a lot of upper back training. That should boost the deadlift (according to the westside guru's at least).

 

[ironheart]

good session bro. some days are just harder than others. keep hitting the weights buddy

 

[pingu]

Thanks buddy

 

[El Freako]

What do you cycle for your lower ME exercises?

 

[pingu]

Olympic squat, front squat, Goodmorning of some kind, and box squat (low-medium height).

 

[El Freako]

I always cycled a pull movement through my ME lower, you can't beat deadlifts for improving your deadlift. I tried GMs as an ME for a while too but I eventually dropped them back to an assistance movement which worked much better for me.