DarthPenguins log

[BendtheBar]

Happy big 3-0. Good to see you back at it.

[DarthPenguin]

Thanks

[DarthPenguin]

Chest workout

Have picked up an ankle injury which is a nuisance! will have to mainly focus on upper body work for next few days at least. Has been hurt for over a week but hope its better soon!

Decided i will go back to the rep ranges i used to use for bench presses as it seems to work better for all other exercises and i hoe it will let me move past the plateau i seem to have hit

Bench press

50kg x 5
55kg x 5
60kg x 5
65kg x 5
70kg x 5

These felt a lot better than the previous weeks. Form felt a lot more solid

Incline bench press

45kg x 10
45kg x 10
45kg x 9
35kg x 16

These felt good but i am noticing that my arms are almost failing first, need to increase my triceps strength a lot so will start adding in some triceps extensions too

Dumbell floor press

15kg x 15
15kg x 15
15kg x 20

These felt good though the final few reps lacked some of the explosiveness i wanted though i think this was due to fatigue. will increase the weight next week

Lying e-z bar triceps extension

27.5kg x 5
17.5kg x 7

i felt pain in my shoulder with the higher weight so dropped weight in case it was a form issue but the pain persisted so stopped when it got bad

hopefully it is just temporary and i'll see an improvement next week

[DarthPenguin]

leg workout

did a leg workout tonight, first in a few weeks due to ankle injury so took it pretty east. will do more next week

Squats

warm up set x 10

80kg x 5
85kg x 5
90kg x 5
95kg x 5
100kg x 5

Romanian deadlifts

70kg x 5
75kg x 5
80kg x 5
85kg x 5
90kg x 5

i called it quits there as ankle was feeling a bit funny still and i dont want ot hurt it again!

will add in more exercises again next week

[jhuse2]

I have looked at your workout log. Your numbers a looking good. Keep up the hard work.

[BendtheBar]

Hang in there DP and get that ankle right. Are you getting a sharp pain, or more of a cramp/weakness?

[DarthPenguin]

its a sharp pain unfortunately , there is loads of ice here at the min which they are not clearing up so the constant slipping isnt helping lol

[DarthPenguin]

shoulder workout

i only had 40min or so spare today to workout due to other commitments so decided to do a shoulder workout as its an area i could do with improvement in and its normally quick lol

seated barbell press

20kg x 10 warm up set
45kg x 3 this felt too heavy so dropped weight down
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

unwinding press with db's

12.5kg x 5
12.5kg x 5
12.5kg x 5
12.5kg x 5
12.5kg x 5

felt tough but seemed to be an improvement on the alst time form wise

wide grip upright raise

35kg x 6
35kg x 6
35kg x 6
35kg x 6

this exercise is hard to describe (dumbell raise til arms make upside down l shape, then rotate til upright l shape then press then reverse slowly)

7.5kg db'd to failure with strict slow reps - 14 reps

[DarthPenguin]

Originally Posted by jhuse2

I have looked at your workout log. Your numbers a looking good. Keep up the hard work.

Thanks, positive feedback is always good to hear

now i just need to improve my presses to match the increases in the rest, but it'll come if it kills someone!!! (preferably not me lol)

[BendtheBar]

That looks like a very solid shoulder workout, and very close to one I've done quite often. Great job DP.