Delts and Arms on a Rainy Day

Ha! I have included one more exercise to my FOAE (Form Over Anything Else):  The new team member is:

Barbell Upright Row.

Welcome to the club, Row!

Seated Dumbbell Shoulder Press
warmup 10 kg x 20 reps
27.5 kg x 10 reps (up 1.5 kg since last time)
27.5 kg x 6 reps

26 kg x 6 reps

26 kg x 5 reps
22.5 kg x 5 reps

20 kg x 7 reps
20 kg x 7 reps

Barbell Upright Row
<START FOAE>
42.5 kg x 12

42.5 kg x 8

42.5 kg x 8

42.5 kg x 8
<END FOAE>  

Standing Dumbbell Lateral Raise
18 kg x 8 reps
18 kg x 5 reps

Dip
bodyweight x 16 reps (up 1 rep since last time)
bodyweight x 8 reps
bodyweight x 5 reps

Bench Dip
None today. Look for new cable exercise below.

Skull Crusher / Narrow Grip Bench Press
32.5 kg x 10 / 8 reps

32.5 kg x 7 / 5 reps

32.5 kg x 5 / 5 reps

Reverse Grip Cable Triceps Pulldown

50 kg x 12 reps

50 kg x 12 reps

60 kg x 8 reps

60 kg x 8 reps

Barbell Preacher Curl
32.5 kg x 12 reps

32.5 kg x 8 reps

32.5 kg x 6 reps

And that's it. Good night.

Quads, Hamstrings

And again I had a FOAE day. For now two exercises are included: Deadlifts and Squats. Again I had the instructor guy to help me with form. I feel a bit guilty for having free lessons.

Squat
warmup 20 kg x 20 reps
130 kg x 8 reps (up 10 kg since last time)
120 kg x 8 reps
<START FOAE>

110 kg x 3 reps

80 kg x 6 reps

80 kg x 6 reps
<END FOAE>

Leg Press
... Hm... No leg presses today. I did leg extensions at the end of the session.

Lying Leg Curl

90 kg x 10 reps / 70 kg x 4 reps (drop set, up 5 kg since last time)

90 kg x 6 reps / 70 kg x 4 reps (drop set)

80 kg x 8 reps / 60 kg x 5 reps (drop set)

80 kg x 5 reps / 60 kg x 4 reps (drop set)

Leg Extension

55 kg x 6 reps

40 kg x 8 reps

40 kg x 8 reps

Cardio

Only cardio today. One hour of stair machine. And yes, I DROVE to the gym to WALK up some 140 floors.

Back, Calves

Today was my form-over-weigh day. With deadlift that is. I went back to 100 kg and concentrated on form over anything else. The guy in the gym (seems to be a personal trainer) helped me with further advices. I could feel my lower back totally giving up, I'm sure I will have muscle fever in the days coming. That being said I'm feeling good about my progress in general.

Deadlift
warmup 20 kg x 20 reps
140 kg x 8 reps (up 2 reps since last time, used straps from the beginning)
140 kg x 5 reps
<START FOAE> //Form Over Anything Else
120 kg x 4 reps
100 kg x 8 reps
100 kg x 6 reps
<END FOAE> //Form Over Anything Else

T-Bar Row
70 kg x 8 reps
70 kg x 8 reps
70 kg x 6 reps

Wide Grip Chinups
bodyweight x 5 (up 2 reps since last time)

Reverse Grip Chinups
bodyweight x 5

Neutral Grip Cable Pulldown
90 kg x 10 reps (up 2 reps since last time)
90 kg x 8 reps
90 kg x 7 reps

Reverse Grip Cable Pulldown
90 kg x 6 reps

Standing Calf Raise Machine
70 kg x 14 reps
70 kg x 14 reps
70 kg x 12 reps

Chest, Abs

Chest again. The gym was open on Easter Monday! Cool. And as promised, a little abs is included.

Decline Bench Press (the regular bench was occupied so I started here)
warmup 20 kg x 20 reps
80 kg x 9 reps (up 2 reps since last time, if I count it as a flat bench press)
80 kg x 5 reps

...and look, the flat bench is free... moving on to...

Bench Press
80 kg x 5 reps
70 kg x 6 reps
70 kg x 4 reps
60 kg x 5 reps
60 kg x 5 reps

Incline Dumbbell Bench Press
26 kg x 8 reps (up 1 kg since last time)
26 kg x 6 reps
20 kg x 8 reps
20 kg x 8 reps

Pullover
36 kg x 9 reps (up 2 kg since last time)
36 kg x 6 reps

Cable Fly
45 kg x 9 reps (up 1 rep since last time)
45 kg x 8 reps
45 kg x 6 reps
40 kg x 7 reps

Hip Raise / Leg Raise (or whatever it's called)
12 reps
8 reps
6 reps

Delts, Arms

It was a nice steady workout today. I feel I'm reaching a plateau though.

Seated Dumbbell Shoulder Press
warmup 10 kg x 20 reps
26 kg x 10 reps (up 1 kg AND 2 reps since last time)
26 kg x 6 reps
22.5 kg x 7 reps
22.5 kg x 5 reps
20 kg x 6 reps
20 kg x 5 reps

Barbell Upright Row
60 kg x 9 reps (up 1 rep since last time)
60 kg x 8 reps
60 kg x 8 reps
60 kg x 7 reps

Standing Dumbbell Lateral Raise
20 kg x 8 reps (up 2 kg since last time)
20 kg x 8 reps
20 kg x 8 reps

Dip
bodyweight x 15 reps
bodyweight x 8 reps
bodyweight x 6 reps

Bench Dip
bodyweight x 12 reps
bodyweight x 10 reps
bodyweight x 10 reps

Skull Crusher / Narrow Grip Bench Press
30 kg x 10 / 10 reps
30 kg x 5 / 5 reps
30 kg x 5 / 5 reps

Barbell Preacher Curl
30 kg x 14 reps
35 kg x 6 reps

Quads, Hamstrings

I was not even sure whether I would do legs today or tomorrow but I was like "get it done and you will feel satisfied".

And exactly this is how I feel. Even without having worked on my calves I had the most intense leg workout in my life. Or at least this is how it felt.

You might remember that last time I increased the weight for squats, so this time I went for higher reps.

And I didn't even have the slightest headache during workout (I usually have a little headache when I do legs and push to the limits).

Wow, and guess what, one of my covorkers said that he is going to try my routine. Good workouts!

Squat
warmup 20 kg x 18 reps
120 kg x 10 reps (up 2 reps since last time)
120 kg x 9 reps
120 kg x 8 reps

Leg Press
260 kg x 14 reps (up 2 reps since last time)
260 kg x 10 reps
260 kg x 8 reps

Lying Leg Curl
85 kg x 10 reps (up 5 kg since last time)
85 kg x 8 reps
85 kg x 8 reps

I guess I will do calves with another bodypart. Maybe with back. And not to forget abs, I will add them to my chest day. Next week we'lls see some changes.

Back

Today I wanted to challenge myself so I increased the weight for deadlifts by 20 kg instead of 10. At the end of the set I saw a red face in the mirror like never before. :)

Deadlift
warmup 20 kg x 16 reps

140 kg x 3 reps (up 20 kg since last time, grip failed)
140 kg x 6 reps (started using straps)
140 kg x 6 reps
120 kg x 6 reps
120 kg x 6 reps

Cable Row
Not today, the machine was occupied all the time.
 
Machine Row
This machine is garbage, I don't get the full range. Anyway, I did 2 sets.
95 kg x 6 reps 
85 kg x 8 reps

T-Bar Row
I haven't done this exercise for a long-long time but I kinda liked it. I'll probably change my routine and include this.
65 kg x 8 reps
65 kg x 8 reps

Wide Grip Chinups
bodyweight x 3 (gee, this is embarrassing but I guess it's understandable at the end of the session)

Cable Pulldown 
90 kg x 8 reps (up 5 kg since last time) 
--Neutral Grip
90 kg x 8 reps 
90 kg x 8 reps
90 kg x 8 reps
--Reverse Grip
90 kg x 6 reps

Seated Bent Over Lateral Dumbbell Raise
20 kg x 8 reps (up 2 kg since last time)
20 kg x 8 reps

Leg Raises
16 reps (Probably you have figured by now that I hate doing abs.)

Chest

Today I had a great workout. I really felt the pump and broke some of my previous bests. Antidote from SHM (below) is so great for workouts. :) I've listened to it at least five times today.

Bench Press
warmup 20 kg x 20 reps
80 kg x 7 reps (up 10 kg since last time, it felt GREAT) 
70 kg x 6 reps 
70 kg x 4 reps
60 kg x 5 reps
50 kg x 8 reps

Incline Dumbbell Bench Press
25 kg x 8 reps (up 3 kg since last time)
25 kg x 5 reps
20 kg x 6 reps
20 kg x 6 reps

Dumbbell Fly
18 kg x 6 reps (up 2 kg since last time)
16 kg x 8 reps
16 kg x 8 reps

Pullover
34 kg x 9 reps (up 2 kg since last time)
34 kg x 6 reps
34 kg x 4 reps

Cable Fly
45 kg x 8 reps (up 5 kg since last time)
40 kg x 8 reps
40 kg x 8 reps

Delts, Arms

Seated Dumbbell Shoulder Press
warmup 10 kg x 20 reps
25 kg x 8 reps (up 3 kg since last time)
25 kg x 6 reps
22.5 kg x 6 reps
22.5 kg x 5 reps20 kg x 8 reps
20 kg x 7 reps
 
Barbell Upright Row 
60 kg x 8 reps
60 kg x 8 reps
60 kg x 6 reps
50 kg x 8 reps  

Standing Dumbbell Lateral Raise
18 kg x 8 reps (up 2 kg since last time)
18 kg x 6 reps
16 kg x 7 reps

Dip
bodyweight x 15 reps (up 2 reps since last week)
bodyweight x 8 reps

Bench Dip
bodyweight + 25 kg  x 12 reps (up 4 rep since last time)
bodyweight + 25 kg  x 10 reps
bodyweight + 25 kg  x 10 reps

Skull Crusher / Narrow Grip Bench Press
32 kg x 10 / 6 reps (up 2 kg AND 3 reps since last time)
32 kg x 7 / 7 reps

Barbell Preacher Curl
32 kg x 10 reps (up 2 kg since last time)
32 kg x 8 reps 
32 kg x 7 reps