Approved Log My competition log - John smith 4929

[John smith 4929]

Second push split shoulder and tricep dominant, absolute killer

PUSH B
Shoulders
Seated dumbbell press 4 x 15

• 20kg
• 27.5kg
• 32.5kg 14reps
• 30kg

Standing side lateral raises 4 x 15

• 7.5kg
• 10kg
• 10kg
• 10kg

Front Dumbbell raises 4 x 15

• 7.5kg
• 10kg
• 10kg
• 10kg

Standing military press 4 x 15

• barbell 20kg
• Barbell 20kg
• Barbell 20kg
• Barbell 20kg

triceps
Heavy close grip bench 4 x 12

• 60kg
• 60kg
• 60kg
• 60kg

Cable rope extensions 4 x 15

• 10kg
• 12.5kg
• 12.5kg
• 12.5kg

Dips 4 x 15

• body weight
• body weight
• body weight
• body weight

chest
Pec Dec 3 x 12

• no time

Incline machine press 3 x 12

no time

 

[Skays]

Active rest day today, stepper and abit of sauna. Need to lock in abit more started blowing out on the reverse diet

That machine is great.

 

[darkHORSE]

One thing I’d look at is progressive overload. You should think about nudging those up over time or adding a rep here and there. Small increases consistently will make a huge difference in strength and size without killing your joints. Other than that looking strong

 

[John smith 4929]

One thing I’d look at is progressive overload. You should think about nudging those up over time or adding a rep here and there. Small increases consistently will make a huge difference in strength and size without killing your joints. Other than that looking strong

Thanks brother, 100% agree I do it with the weights though so next week ill Bump the weights just a little that way I keep the volume

 

[John smith 4929]

Today was pull day B, focusing more on the rear delts and biceps rather than the full back. Haven’t had a bicep pump like that for a while, extra cals are definitely fueling some stronger more intense workouts.

PULL B
Rear delts/traps
Reverse pec deck 4 x 15

• 61kg
• 68kg
• 75kg
• 82kg 10 reps 3 partials

Upright rows 4 x 15

• 17.5kg
• 17.5kg
• 17.5kg
• 17.5kg

Dumbbell shrugs 4 x 15

• 32.5kg
• 32.5kg
• 32.5kg
• 32.5kg

Biceps
Incline dumbbell curls 4 x 15

• 10kg
• 10kg
• 10kg
• 10kg

Preacher curl machine 4 x 15

• 35kg
• 30kg 11reps 3 partials
• 25kg
• 20kg

Hammer curls 3 x 15

• 15kg 11 reps
• 12.5kg
• No time

Upper/mid back
Neutral grip pull ups 3 x 12

• no time

Chest supported row machine 4 x 12

• no time

 

[darkHORSE]

It's the worst when you can't finish a workout but still looks like you had a good session.