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.

 

[John smith 4929]

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

Thanks bro was good just need to allow more time for these workouts haahah

 

[John smith 4929]

Second push session that’s chest dominant, really need a teaming partner to help push me through these workouts. My bloody headphones died halfway through as well nothing worse.

Reverse diet is going well body is soaking up the extra cals, started dropping weight again and I just upped to 2800. Might have to up them again early hahaha might be the mass p kicking in or the extra tren a idk but I’m loving the extra food that’s for sure

chest
Barbell bench press 4 x 15

• 60kg
• 60kg
• 60kg 80kg
• 60kg 80kg

Incline dumbbell press 4 x 15

• 40kg
• 40kg
• 37.5kg
• 30kg 37.5kg

Seated cable flys 4 x 15

• 12.5kg
• 10kg 12.5kg 11 reps 3 partials
• 10kg
• 10kg

Incline smith machine 3 x 15

• 1 set 40kg
• 1 set x 12 40kg

shoulders * supersets *
Smith machine shoulder press 3 x 12

• 1 set 10 reps 40kg
• 2 sets 20kg

Standing side lateral raises 3 x 12

• 3 sets 12.5kg

Triceps * supersets *

French press 4 x 15

• 4 sets 25kg

Ez bar close grip press 4 x 15

Didn’t get time

 

[keith432]

You're doing really well brother. Lean as man

 

[John smith 4929]

You're doing really well brother. Lean as man

Thanks my bro

 

[John smith 4929]

had an absolute off day yesterday only did the Hammys in my workout ended up leaving cause I wasn’t feeling it at all, felt pretty flat the whole day actually. Which happens just gotta accept it and not hold it against yourself. Here’s the workout anyway
LEGS B
Abs

hanging leg raises 4 x 10

ab crunch machine 4 x 10

Hammys
Standing leg curls 4 x 15

• 10kg
• 10kg
• 10kg
• 10kg

Dumbbell Dead lifts 4 x 12

• 20kg
• 25kg
• 25kg
• 25kg

Seated/Lying leg curls 4 x 15

Abs

hanging leg raises 4 x 10

ab crunch machine 4 x 10



Hammys

Standing leg curls 4 x 15

• 10kg
• 10kg
• 10kg
• 10kg
• Dumbbell Dead lifts 4 x 12
  
  • 20kg
  • 25kg
  • 25kg
  • 25kg
• Seated/Lying leg curls 4 x 15
  
  • 61kg
  • 61kg
  • 61kg
  • 54kg

Quads
Single leg extensions 3 x 15

Leg extensions 3 x 15

Calves
Standing calf raise 4 x 20

Seated calf raise 4 x 20

Doing a reset tomorrow, taking today as a chill day no worrying about cals or training just recovering and enjoying myself. Meal prep from tomorrow is upto 2,920 cals still dropping weight so looking like my maintenance will be just over 3000 which is hectic.
If anyone ever has a down day, don’t feel guilty about leaving gym early or having a cheat meal, it’ll just carry through to the next day if you start doing that. Accept it and do something for yourself!

 

[darkHORSE]

Leaving early or taking a few days off won’t ruin progress as long as you get back at it . Reset, recover and keep the consistency going

 

[John smith 4929]

Leaving early or taking a few days off won’t ruin progress as long as you get back at it . Reset, recover and keep the consistency going

Yeah Bro definitely starting to realise that! Feel heaps better today!

 

[John smith 4929]

Really enjoying this new workout split/routine, still fine tuning it all struggling to fit it in before work. I wish I could go back to training after work, always feel the best around 5pm in terms of training. But not fair on the wife with the little one.

Will post my updated calories tomorrow, blown out abit to be honest I forgot how good food is lol.

PULL A
Upper back
Pull ups 4 x 12

• 12
• 10 12 reps
• 7 12 reps
• 7 10 reps

wide grip lat pull down 4 x 15

• 60kg
• 50kg 60kg
• 50kg 60kg
• 50kg 60kg

Mid back
over hand barbell row 4 x 10

• 40
• 60
• 60
• 60

Chest supported T bar row close grip 4 x 12

• 20
• 30 20kg
• 30 - nothing left in back
• 30 - nothing left in back

Rear delts/traps
Rear delt dumbbell fly 4 x 15

• 7.5
• 7.5
• 7.5
• 7.5

Face pulls 4 x 15

• 23.75
• 23.75
• 23.75
• No time

Shrugs 3 x 12

• 32.5
• 32.5
• 32.5

Biceps
Over head cable curls 4 x 15

• no time

Barbell curls 4 x 15

• no time

 

[John smith 4929]

Killer workout today

PUSH B
Shoulders
Seated dumbbell press 4 x 15

• 20kg
• 27.5kg
• 32.5kg 14reps 35kg 12 reps
• 30kg

Standing side lateral raises 4 x 15

• 7.5kg
• 10kg
• 10kg 12.5kg
• 10kg

Front Dumbbell raises 4 x 15

• 7.5kg 10kg
• 10kg
• 10kg
• 10kg

Viking press/Standing military press 4 x 15

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

triceps
Heavy close grip bench 4 x 12

• 60kg
• 60kg 70kg
• 60kg 70kg
• 60kg 70kg

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

Here are my calories for this week and probably next week