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#Post#: 20330--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 27, 2024, 2:30 am
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D2&D4 - Heavy Lower / Light Upper
27/08/24
-no legs today-
Pec Dec (1x15-20) <L5>
45kg x19 (+1)
Upright Rows (1x15-20)
40kg x19 (+2.5kg)
Rope Pressdowns (1x15-20)
40lbs +1.25kg x20 (+1)
30lbs +1.25kg x19 (+1)
Underhand: 20lbs x16 (-0)
Lat Pulldowns (1x15-20)
55kg x10,
70kg x18 (+1)
WG Inverse Rows (1x15-20)
BW x18 (+1)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
12.5kg x16
I think I’m coming down with something. Every kid in a 10km
radius of me seems to be sick. Also been very short on sleep. I
decided to keep it short today and skipped the heavy legs,
opting for the light upper instead.
Not much to report here other than using straps on the inverse
rows definitely helped. Didn’t get much more in terms of reps
mind, but it certainly felt more productive. Also I got rid of
BB curls as I’m fairly sure this was the culprit annoying my
shoulder. I finally tried spider curls. I remember reading they
were very humbling and it’s not wrong! Very effective though I
think.
Off to pick up the shopping and get the boys now. Oh and I have
to shave little autism’s head tonight as he had taken to his
hair with scissors again!
#Post#: 20334--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 27, 2024, 4:00 pm
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Love spider curls and got to say, with how bad my shoulder is,
anything like BB curls etc is a nightmare. I need something that
really fixes me in place with me having to actually do it
myself.
Has you son seen my vids and decided that's the look he wants???
YOu have had a busy few days, and cut the sleep short a couple
of times so maybe you are just burning the candle at both ends a
bit
#Post#: 20335--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 28, 2024, 12:04 am
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Days won’t be slowing down this week with work, kids, fixing the
car and Father’s Day but next week I’ve got a week off from work
at least.
Had a few 8 hour sleeps so not caught up, but should be ready
for a heavy upper session tonight!
#Post#: 20337--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 28, 2024, 5:49 am
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The joys of life.... anything planned for the week off (other
than the car)
#Post#: 20340--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 28, 2024, 11:50 pm
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I’ve got the kids for three nights, then a few nights off and
then again on the weekend. I’ll have a few hours each day for a
spot of cleaning, training, coffee with a friend and maybe even
a movie or a video game! Maybe even a nap! Wooo! Look at me go!!
#Post#: 20341--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 28, 2024, 11:50 pm
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D1 - Heavy Upper / Light Lower
28/08/24
DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x8 (-0)
*squeeze shoulder blades
BB Shoulder Press Standing (1x6-10)
30kg x5, 40kg x5,
50kg x9 (-0)
Lying Tri Ext
30kg x5, 40kg x5
42.5kg x8 (-0)
Supinated Pullups (1x6-10)
BW x5, +5kg x5
+7.5kg x6 (-1)
WG BB Rows (1x6-10)
60kg x5,
72.5kg x11 (+2)
*pull to top of abs and avoid left shoulder raising
Leg Curls (1x15-20)
30kg x19 (+1.25kg)
Leg Extensions (1x15-20)
<B4, L4, F12>
60kg x5
90kg x20 (+2)
Smith Calf Raises (1x15-20)
65kg x10,
85kg x18 (+2.5kg)
In the middle of my set of days. I never get enough sleep during
these, with a 4am getup I’d have to be in bed asleep by 8pm!
Just never going to happen. Plus I’m still short changed from
last week and the weekend.
Still, aside from the tiredness I’m feeling pretty good. The
cold only turned out to be mild (or is it mild because I skipped
legs?) so I hit the gym after work today to crack on. DB press
was solid, shoulder having no issues. The eighth rep I gained
last week seems to have stuck, but there wasn’t any new ones.
Same with the SP. after a bit of faffing I decided to stick with
the lying tri ext. tried to make it more comfortable with a
narrow grip and keeping elbows in but the elbows still seem to
be quite sore doing them.
Pull-ups was a real struggle. I think I might look at using a
band on a second work set, or perhaps on the wide grip days. WG
rows were the big surprise. After struggling with these for a
few weeks they seem to suddenly have popped +2. Legs also seemed
to have benefited from an extended break offering plenty of
return today.
Heading off home for a curry and a cuddle, and a few more hours
sleep.
#Post#: 20343--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 29, 2024, 3:04 am
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At my age naps are the biggest highlight of my week LOL
That's a brutal sleep routine. I kind of feel you. The way my
shifts scatter about, these 2 days where I have to get up at 6,
I struggle to get to bed too early cos I just can't get to
sleep. Last night it was gone 12 that I got off, it should mean
I'll be tired tonight especially if I get a gym session in but
again, probably won't get to bed until around 11-11:30 this
evening.
Looks like it's all still paying off tho with some solid reps in
there today. I always maintain that these sessions where you
sometimes anticipate being a bit flat, it subconsciously makes
you dig a little more for some oomph and as a result you get a
pleasantly surprising session
#Post#: 20346--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 30, 2024, 12:44 am
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I do try not to complain but I do remind people why sometimes
I’m a bit snappy or don’t want to stay up.
Leg session today after work! No cop outs tonight!! 😁
#Post#: 20348--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 30, 2024, 5:19 am
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D2&D4 - Heavy Lower / Light Upper
30/08/24
RDLs (1x6-10)
60kg x10, 100kg x7, 125kg x3,
142.5kg x9 (+2.5kg)
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 125kg x5
140kg x10 (+2.5kg)
Smith Calf Raises (1x6-10)
85kg x10, 120kg x5,
140kg x9 (+2.5kg)
Pec Dec (1x15-20) <L5>
45kg x20 (+1)
Upright Rows (1x15-20)
40kg x21 (+2)
Rope Pressdowns (1x15-20)
40lbs +2.5kg x19 (+1.25kg)
30lbs +1.25kg x20 (+1)
Underhand: 20lbs x17 (+1)
Lat Pulldowns (1x15-20)
55kg x10,
70kg x18 (-0)
WG Inverse Rows (1x15-20)
BW x19 (+1)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
12.5kg x17 (+1)
Finally last shift today. Feeling very tired and sluggish. RDLs
were tough off the bat with my grip starting to give on the
100kg. Still added the planned 2.5kg increase on the heavy set.
Probably would have made all 10 on a well rested day, but I did
notice in the last reps the lower back kicking in too much so I
capped it at a solid 9.
Sled hacks I found the lock mechanism was more sticky than usual
for some reason. Tried my best to account but then at rep 3 of
the heavy set it stuck halfway up, and I really had to heave to
get it past that point. After that I focused on pushing more
through my right foot which seemed to help the sticking. Still
managed full set though so very happy with that effort. Calves
also saw a little return which was nice.
I was glad for the higher reps on the upper at this point. Still
managed to add reps to all pressing muscles. The lat pull-down
really was a challenge to match last D2 reps. Really not seeing
much progress from the pulldowns in general. Did keep the rep
gained last week though. Inverse rows also a struggle but
managed a +1 with a little wriggling. Spider curls once again
proving they are better for my shoulder but still effective on
my screaming biceps. Off for slow cooked spaghetti prepared by
the G/F, early night before I’m up early to head to dads and see
about this engine.
#Post#: 20350--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 30, 2024, 6:53 am
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I'm grabbing 2 days off now, back in Sunday is my plan!
Wise move on the RDL, I never overdo the work there. They have
to be challenging but a lift like that, nudging failure (at my
age especially) just doesn't feel worth it or even THAT
productive. As soon as I feel a tremble that usually close
enough for me. But sounds like you need your own tub of grease
for that hack squat, that would do my head in... maybe it's
slightly uneven, hence why the right drive went thru it OK, no
good forcing you to favour an already dominant side tho.
PDs I find slow going too, odd one that, I guess longs arms
don't lend themselves to it much. Good work on the upper stuff
tho
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