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#Post#: 20433--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 30, 2024, 5:40 am
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If I can squeeze in a few extra jobs I might just get Thursday
all to myself! So there is light at the end of the tunnel.
😋
#Post#: 20434--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 30, 2024, 5:42 am
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D2&D4 - Heavy Lower / Light Upper
30/09/24
RDLs (1x6-10)
60kg x10, 100kg x5, 130kg x5*,
145kg x9* (+1)
*straps
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 130kg x5
145kg x8 (-0)
Smith Calf Raises (1x6-10)
90kg x10, 125kg x5,
142.5kg x9 (-0)
Pec Dec (1x15-20) <L5>
50kg x16 (-0)
Upright Rows (1x15-20)
47.5kg x18 (-0)
*lead with elbows
Rope Pressdowns (1x15-20)
40lbs +3.75kg x20 (+1)
30lbs +2.5kg x18 (+1)
Underhand: 20lbs x16 (+1)
Lat Pulldowns (1x15-20)
55kg x10,
72.5kg x18 (+1)
*used straps
WG Inverse Rows (1x15-20)
BW x17 (+1)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
13.5kg x18 (+2)
Had to take the boys to the gym today. They sit in the foyer and
are very well behaved. Still have to keep a close eye on them
though lol. Felt a little tired and comfortable this morning and
took a bit to get my head in the game. RDLs I managed to get +1
but next time I need to focus on putting my arse back and weight
in the heels. Hack squats that first heavy rep the mechanism got
caught and I kept pressing in a static hold for what felt like
ages until it finally relented. Managed to pump out the next 7
reps but after that I was cooked. Calves were a real grind with
nothing left to give.
Pec dec really pushed these hard but there was nothing there
either. The uprights I focused on the elbows leading and imaging
the hands were hooks. Seemed to hit delts better. Almost had an
extra rep but not quite countable. Tris were the winner of the
day adding reps to all sets. I’ve been thinking lately I might
need to train every three days as I seem to do better with an
extended break and maybe I’m cutting into recovery EOD. I’ve
also been toying with PPL again but EOD rather than 6 sessions
per week. Still I digress. Back was a better story squeezing an
extra rep out on both exercises. Curls then had a +2 out of
nowhere.
Headed back for lunch and a busy day looms with optometrist
appointment, therapy, trips to the shops to get some soccer
gear, then off to soccer, before picking up the g/f from her
work and heading home to fix a late dinner!
#Post#: 20435--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: September 30, 2024, 5:59 am
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You need to take in your own tub of grease... it might start
some gossip but could solve the hack squat problem.
The only think with your routine and frequency is that you are
pretty much doing full body, albeit with a different emphasis,
it could be taking a bit from recovery. I kind of do an U/L
split but Quad/Push/Ham/Pull with 5 days back to back (so
whatever is on day 1 gets repeated on day 5 and that switches
every week) with a 2 day weekend break. The sessions are never
really more than an hour unless I get chatting and recovery has
not been a problem.
#Post#: 20442--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: October 2, 2024, 8:58 am
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LOL. I’m quite sure it’s the spring. It’s a bit weak so isn’t
holding the mechanism out of the way sometimes when it slides
up. I would ask for a new one but I know the manager and whilst
he’s a nice guy he just doesn’t give a sh1t. Half the time the
place has no toilet paper.
I tend to agree. I could just space out my current to E3D or
perhaps just train each body part every three days without doing
three straight. Still weighing up the options.
#Post#: 20444--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: October 2, 2024, 9:01 am
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D3 - Heavy Upper / Light Lower
02/10/24
Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5,
BW x7, +green band x12 (-0, -1)
*wider grip
U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
95kg x9 (-0)
*avoid left shoulder raising
Incline DB Press (1x6-10)
25kg x5, 37.5kg x5,
47.5kg x0
45kg x7 (-3)
DB SP Seated (1x6-10)
20kg x5,
26kg x9 (-0)
*use upright bench
JM Press (1x6-10)
35kg x5,
50kg x9 (+2.5kg)
XxxLeg Curls (1x15-20)
Xxx32.5kg x19 (+1.25kg)
XxxLeg Extensions (1x15-20)
Xxx<B4, L4, F12>
Xxx65kg x5
Xxx92.5kg x19 (+1)
XxxSmith Calf Raises (1x15-20)
Xxx67.5kg x10,
Xxx87.5kg x19 (-0)
After an hour delay in dropping the kids at the ex’s I was
finally off to get stuck into this morning session. Was hoping
for a bit more of a return for the effort, failing to add any
reps on pull-ups and in fact losing one with the band. Rows
weren’t much better and despite really digging deep there just
wasn’t anything there.
I was feeling quite defeated by the time I got to the inclines.
I saw I was due a weight increase so I bumped up the warmup a
touch in preparation. This was probably my undoing as I couldn’t
even get the 47s in position, kicked them up and held them
halfway for an age before dropping them. Went back go the 45s to
rep out but by rep 6 I knew I wasn’t going to make the set and
the damage was done. SP felt good just managing to match reps.
JM press saw a little weight increase but even that couldn’t get
me back in the mood. Decided it just wasn’t my day today and I
had better things that needed doing so I skipped the legs.
#Post#: 20447--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: October 2, 2024, 11:43 am
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I think once you started to feel deflated you were in that mind
set where your were a little bit doomed. The reality is, it
doesn't matter and you'll more than likely get that back next
week and the important thing is you still trained, you still
created stimulus and got the job done even if he numbers were a
bit down. If you start geting persistent performance declines
that's one thing, but in isolation it is just one of those
unfortunate days.
#Post#: 20452--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: October 4, 2024, 12:46 am
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Completely agree. Legs tonight we will see how it goes.
In other news I weighed in the other day. In the last two months
I’ve steadily added 1.7kg. Very happy with this. Eating has been
fairly consistent and measured. Currently weighing 101.9kg.
I’m going to start cutting mid way through October. Thinking a
few four week mini cuts with a week break in between. I don’t
really want to put a target number. I’ll keep going until I’m
happy with it this time, but I expect I will be about 93kg when
back on maintenance. 9kg doable in 9-10 weeks I think.
#Post#: 20455--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: October 4, 2024, 2:10 am
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Definitely doable, you initially lose 1-2 just in water and you
can easily average 1 a week on top of that. That slow and steady
weight gain should hopefully mean it's good clean weight. It's
when people think they can add 1kg of lean tissue a week,
assisted or not, that they're kidding themselves about how lean
all that weight will be.
It's great that on every blast I do over 8 weeks I can go from
94 to 99kg, but I know I am not building lean muscle tissue at a
rate of half a kg a week every week.
#Post#: 20456--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: October 5, 2024, 3:30 am
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D2&D4 - Heavy Lower / Light Upper
04/10/24
RDLs (1x6-10)
60kg x10, 100kg x5, 130kg x5*,
145kg x9* (-0)
*straps
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 130kg x5
145kg x9 (+1)
Smith Calf Raises (1x6-10)
90kg x10, 125kg x5,
142.5kg x10 (+1)
Pec Dec (1x15-20) <L5>
50kg x17 (+1)
Upright Rows (1x15-20)
47.5kg x20 (+2)
*lead with elbows
Rope Pressdowns (1x15-20)
50lbs x18 (+1.25kg)
30lbs +2.5kg x18 (-0)
Underhand: 20lbs x17 (+1)
-inverse rows first-
Lat Pulldowns (1x15-20)
55kg x10,
72.5kg x15 (-3)
*used straps
WG Inverse Rows (1x15-20)
BW +2.5kg x18 (+1)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
13.5kg x20 (+2)
Easy day at work today training. Also got knocked off early so I
headed straight to the gym before the evening rush. Determined
to have a better session than the last one. RDLs saw no new reps
but I feel they were much cleaner and more engaged. Noticed
afterwards lower back was a little used so I may have been going
a bit deeper than usual in my effort for solid reps. Sled hack
went very well. Managed to squeeze an extra one out. I notice my
right knee is getting sore on the outside. I think it’s time for
some new shoes as current ones are so worn my feet are at a tilt
when standing straight. Calf raises also saw an extra hard won
rep.
Pec dec was slow and painful but worth the effort. I quite like
this setup. Upright rows someone was using the rack -never mind
though I used the bench with the safeties at the highest
position. Probably could just lift it from the ground but I feel
I can lock the shoulders in better at a standing position. Press
downs were solid even with the added weight. I also had my
contacts in today and I caught a look at myself in the mirror
doing these. I was very pleased. I always look bigger when I
have my contacts in LOL.
Lat pulldowns was being used so I did the inverse rows first.
Was hoping for a few extra reps doing this first but I’ll settle
with the +1. The lat pull-downs was a big loss in reps but I
suspect it was doing the rows prior that cost me. Ended with the
spider curls which saw a +2 gain which was a pleasant surprise.
Off for dinner at the ex’s tonight to spend a bit of time with
the boys. Then I’ll be heading home to watch a little TV as the
g/f is out. Tomorrow we plan to have a day of couple time before
going out for a date which needless to say I have been looking
forward to! 😁
#Post#: 20457--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: October 5, 2024, 9:15 am
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Never a bad thing when you know you cleaned a few things up tech
wise. That was a decent session tho.... I may have to take your
tip on the contacts, altho I need glasses for reading and when I
look in the mirror wearing them it's all a blur.
It is great, especially for the kids, that you and your ex are
on such amicable terms
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