Approved Log My $5k Competition Log - El negro tigro

[El negro tigro]

Started off the day with morning fasted cardio

Ended the day with a push day

 

[El negro tigro]

Pull day

 

[Dunstone]

View attachment 1044View attachment 1045View attachment 1046View attachment 1047View attachment 1048View attachment 1049Pull day

What app are you using for tracking, looks good

 

[El negro tigro]

What app are you using for tracking, looks good

It’s called Hevy .
I highly recommend.
I’ve only just started using it but it’s a game changer for me

 

[Dunstone]

It’s called Hevy .
I highly recommend.
I’ve only just started using it but it’s a game changer for me

We have come a long way from writing training programs in notebooks. I have nearly completed 2000 training days in the app I've been using for several years.

 

[El negro tigro]

We have come a long way from writing training programs in notebooks. I have nearly completed 2000 training days in the app I've been using for several years.

Some times I feel like going back to the note pad aye

 

[El negro tigro]

Fasted cardio 1 hour this morning

 

[El negro tigro]

Legs
Monday, Oct 07, 2024 at 6:48pm

Treadmill
20 mins

Leg Extension (Machine)
Set 1: 50 kg x 20
Set 2: 68 kg x 12
Set 3: 81 kg x 12
Set 4: 90 kg x 8

Calf Extension (Machine)
"Right ankle hurting with this one"
Set 1: 72 kg x 20
Set 2: 117 kg x 20
Set 3: 117 kg x 14
Set 4: 117 kg x 14

Seated Leg Curl (Machine)
Set 1: 36 kg x 12
Set 2: 54 kg x 12
Set 3: 59 kg x 8
Set 4: 59 kg x 7

Leg Press (Machine)
"Left knee felt weird sharp pain , kept it at 280"
Set 1: 280 kg x 8
Set 2: 280 kg x 8
Set 3: 280 kg x 8

Sissy Squat (Weighted)
Set 1: 0 kg x 10
Set 2: 0 kg x 10
Set 3: 0 kg x 7

Tread mill 20 mins


So turns out I can just copy the text on this app

 

[El negro tigro]

Push day
Tuesday, Oct 08, 2024 at 6:32pm

Treadmill
20 mins

Chest Dip (Assisted)
Set 1: 27 kg x 12
Set 2: 27 kg x 12
Set 3: 27 kg x 12

Bench Press (Smith Machine)
Set 1: 60 kg x 13
Set 2: 60 kg x 12
Set 3: 80 kg x 12
Set 4: 100 kg x 10

Seated Shoulder Press (Machine)
"Right elbow ( tennis elbow )
Shoulder press seems ti aggrivate"
Set 1: 32 kg x 12
Set 2: 45 kg x 10
Set 3: 52 kg x 4

Lateral Raise (Dumbbell)
Set 1: 8 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
Set 4: 15 kg x 10
Set 5: 15 kg x 10

Front Raise (Dumbbell)
Set 1: 8 kg x 10
Set 2: 10 kg x 10
Set 3: 10 kg x 10

Butterfly (Pec Deck)
Set 1: 41 kg x 20
Set 2: 54 kg x 20
Set 3: 72 kg x 14
Set 4: 72 kg x 15
Set 5: 90 kg x 11

Triceps Rope Pushdown
Set 1: 13.5 kg x 20
Set 2: 15.8 kg x 20
Set 3: 18 kg x 20
Set 4: 20.3 kg x 15

Treadmill
20 mins


Ate a steak after, a lamb heart , some mixed chicken organs , 2 eggs and lots of butter

 

[Skays]

So turns out I can just copy the text on this app

Formats nicely as well. Bonus!

 

[El negro tigro]

Pull session
Thursday, Oct 10, 2024 at 6:55pm

Treadmill

Pull Up (Assisted)
Set 1: 47.6 kg x 12
Set 2: 40.8 kg x 12
Set 3: 40.8 kg x 12

Seated Row (Machine)
Set 1: 45 kg x 20
Set 2: 86 kg x 12
Set 3: 90 kg x 12
Set 4: 95 kg x 10

Lat Pulldown (Machine)
Set 1: 41 kg x 18
Set 2: 77 kg x 12
Set 3: 90 kg x 12
Set 4: 104 kg x 9

Rear Delt Reverse Fly (Machine)
Set 1: 36 kg x 14
Set 2: 41.7 kg x 12
Set 3: 41.7 kg x 12
Set 4: 45 kg x 6

Seated Cable Row - Bar Grip
Set 1: 45 kg x 12
Set 2: 66 kg x 12
Set 3: 86 kg x 11

Lat Pulldown - Close Grip (Cable)
Set 1: 39 kg x 12
Set 2: 59 kg x 12
Set 3: 73 kg x 9

Face Pull
Set 1: 15.8 kg x 20
Set 2: 15.8 kg x 20
Set 3: 18 kg x 15

21s Bicep Curl
Set 1: 15 kg x 21
Set 2: 15 kg x 21
Set 3: 15 kg x 21
Set 4: 15 kg x 21
Set 5: 15 kg x 21

Reverse Curl (Barbell)
"Tennis elbow flairs up on this one ( right arm ) abort mission"
Set 1: 15 kg x 7

Treadmill


Any advice for tennis elbow bros ?
My right elbow starting to become a hinderance

 

[El negro tigro]

Formats nicely as well. Bonus!

Bro , you format even nicer . Love ya bro

 

[Dunstone]

Pull session
Thursday, Oct 10, 2024 at 6:55pm

Treadmill

Pull Up (Assisted)
Set 1: 47.6 kg x 12
Set 2: 40.8 kg x 12
Set 3: 40.8 kg x 12

Seated Row (Machine)
Set 1: 45 kg x 20
Set 2: 86 kg x 12
Set 3: 90 kg x 12
Set 4: 95 kg x 10

Lat Pulldown (Machine)
Set 1: 41 kg x 18
Set 2: 77 kg x 12
Set 3: 90 kg x 12
Set 4: 104 kg x 9

Rear Delt Reverse Fly (Machine)
Set 1: 36 kg x 14
Set 2: 41.7 kg x 12
Set 3: 41.7 kg x 12
Set 4: 45 kg x 6

Seated Cable Row - Bar Grip
Set 1: 45 kg x 12
Set 2: 66 kg x 12
Set 3: 86 kg x 11

Lat Pulldown - Close Grip (Cable)
Set 1: 39 kg x 12
Set 2: 59 kg x 12
Set 3: 73 kg x 9

Face Pull
Set 1: 15.8 kg x 20
Set 2: 15.8 kg x 20
Set 3: 18 kg x 15

21s Bicep Curl
Set 1: 15 kg x 21
Set 2: 15 kg x 21
Set 3: 15 kg x 21
Set 4: 15 kg x 21
Set 5: 15 kg x 21

Reverse Curl (Barbell)
"Tennis elbow flairs up on this one ( right arm ) abort mission"
Set 1: 15 kg x 7

Treadmill


Any advice for tennis elbow bros ?
My right elbow starting to become a hinderance

Forearm training helped mine significantly

 

[El negro tigro]

50 mins fasted cardio this morning

 

[massmonster]

Any advice for tennis elbow bros ?
My right elbow starting to become a hinderance

I would drop the reverse curls. Try hammers instead to ease the strain. Do some wrist stretches and hit the forearm muscles with wrist curls and reverse wrist curls using a light dumbbell. Main thing would be to keep your form tight and avoid jerky movements.

Have you thought of getting a cortisone injection?

 

[El negro tigro]

I would drop the reverse curls. Try hammers instead to ease the strain. Do some wrist stretches and hit the forearm muscles with wrist curls and reverse wrist curls using a light dumbbell. Main thing would be to keep your form tight and avoid jerky movements.

Have you thought of getting a cortisone injection?

Physio guy at work taught me a trick today ,
A ball in my arm at the elbow land just squeeze over and over . Instantly the pain was gone .
He reckons if I do that every night I’ll be ok

 

[El negro tigro]

Legs
Friday, Oct 11, 2024 at 7:29pm

Treadmill
20 mins

Leg Extension (Machine)
Set 1: 50 kg x 20
Set 2: 68 kg x 12
Set 3: 81 kg x 12
Set 4: 90 kg x 9

Calf Extension (Machine)
"Still getting sharo pain in right ankle"
Set 1: 81 kg x 20
Set 2: 117 kg x 12
Set 3: 117 kg x 15
Set 4: 117 kg x 17

Seated Leg Curl (Machine)
I really hate this exercise. I just can’t seem to find it enjoyable at all. Just thought I’d mention that
Set 1: 36 kg x 12
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 59 kg x 10

Leg Press (Machine)
"Knee feels good this time"
Set 1: 280 kg x 10
Set 2: 280 kg x 10
Set 3: 320 kg x 8

Sissy Squat (Weighted)
Set 1: 0 kg x 10
Set 2: 0 kg x 10
Set 3: 0 kg x 10

Seated Palms Up Wrist Curl
"Dumbell not barbell"
Set 1: 2 kg x 20
Set 2: 2 kg x 20
Set 3: 4 kg x 20

Seated Wrist Extension (Barbell)
"Dumbell not barbell"
Set 1: 2 kg x 20
Set 2: 2 kg x 20
Set 3: 4 kg x 20
Set 4: 4 kg x 20

Treadmill

30 mins

 

[El negro tigro]

Did some light work today , Mainly to try some exercises I learnt to help fix tennis elbow .
Did some light side laterals too cause the gun was empty and I wanted to flex in the mirror

 

[El negro tigro]

Cut up a whole rump today. Steaks diced fatty beef and some fat to rendor into tallow .
Should last me 4 weeks . I’ve weighed and marked each bag as I will be stricter with food intake next 4 weeks

 

[chinz]

Brother wow ur like a true Professional