Approved Log My competition log - Steven

[Steven]

Yesterday's Leg curl

I struggled through it on the back end of my flu but I'm pretty happy overall. Legs felt nice and tender today! Would like to get back to increasing weight next week haha

Lying Leg curl 50kg - 10,10,8,8,8
Leg ext 90kg 4x8
Leg press 160kg 12,12,12,12

 

[Steven]

Today's back day

I have switched Leg and back day just to see how it feels, and also it opens up my week to what I can do for the next two days, as I feel like I need a day off after chest, back then legs. We'll see what tomorrow brings.

Gym was busy tonight so changed it around a touch.

Seated iso row - 80kg 12,10,10,8
Seated parallel handle row - 80kg 4x10
Yates row - 90kg 10,10,9,9
Some sort of lat pulldown variation machine (will get name next time), 50kg 3x10
Preacher curls 43kg 4x8
Single arm lateral raises 12,10,8
Seated lateral raise pin load - 53kg 13,13

Felt good! Not 100% yet but soon! May be time for physique update. No visible changes mostly but will need to add a photo with some lighting maybe haha.

 

[Steven]

Friday shoulders and arms again

Woke up, hit the scales for the first in a couple days I think, I ate kind of over, closer to 4k both days and hit 101.7kg on the scale. Obviously a little high those calories. Will taper down.

Calf raise 125kg 10,10,9
Bench press 80kg 10,10,9,8
JM Press 35kg 10,10 40kg 10
Tricep pushdown 15kg 15,15,12,10
Barbell curls 35kg 3x10
Shrugs 40kg 15,15
Preacher curl machine 35kg 12,10,9,8
Concentration curls 12kg 9,8,7

Felt real good today. Think I'll be back in full swing by Monday.

Will post physique update, and eventually I'll mention measurements, as I feel like visually it doesn't show quite the progress I feel like I've made the past couple months.

 

[BigAPE]

Hard to push through those sessions even while you’re not feeling 100%! You did well in adjusting your schedule and listening to your body. Not worth doing more damage. And don’t stress about the scale swings..those are very normal, especially when recovering and eating a bit more.

 

[Steven]

102.5kg flat today, gonna pull back calories a little. Workout felt good, just felt like I fatigued a touch quicker than pre flu. But could also be excuses

Chest day

125kg calf raise 10,10,9
Bench 80kg - 10,9,8,6
Incline hammer 60kg 10,10,9
Flyes 85kg 10,10,10,10
Tricep pushdown 17.5kg 10,9,8,8
Lateral 53kg 13,12,12

 

[Steven]

Hey thanks @BigAPE I'll try not to focus too much on the scales haha. Visually I am pretty happy, I feel like I can see more improvement in the mirror than my phone camera shows. And I don't think I've added noticeable fat yet. Extra strength would be nice but yeah taking my time just in case. Still having fun in the gym though

 

[Steven]

Couple shots from today.

 

[Dunstone]

Couple shots from today.

Solid, #hardwork results!

 

[Steven]

Short session today but went hard, quads feel great. Gonna go tomorrow if I can get free from work early to do some hammy work and a bit of Calves.

Thanks @Dunstone ! Trying to keep an eye on it if I get too chubby I'll cut down haha. Happy for now

Leg ext 100kg 4x8
Leg press 180kg 15,15,15,12

 

[Steven]

Oops this was yesterday ^ fell asleep and pressed post this morning

 

[Steven]

Feel I'm back from the flu 100% just need to get my sleep under control haha.

Yates row 100kg 4x8
Seated iso DY Row - 80kg 10, 100kg 3x8
High row convergent - 80kg 3x8
Pullovers - 80kg 10,10,10,9,8
That was yesterday
Tomorrow the plan is shoulders and arms after work!

 

[Steven]

Fell behind on logs. This is Saturday!



Will upload Today's shortly!



Calf raise 125kg 10,10,9
Rear flyes 75kg 10, 83kg 10,10,10
Bench press 80kg 6, 90kg 7,7,7
JM Press 40kg 10,10,10,8
Tricep pushdown 15kg 15,15,15,12
Barbell curls 35kg 3x10
Shrugs 40kg 15,15
Preacher curl machine 35kg 12,10,9,8
Concentration curls 12kg 9,8,7

 

[Steven]

Chest day

125kg calf raise 12,10,9
Incline bench 80kg 6,6,6
Dips - 3x8
Flyes 90kg 10,10,10,10
Tricep pushdown 15kg 12,12,12,12
Lateral 60kg 10,10,10,8
Barbell curls 35kg 4x10

 

[Steven]

Down to about 102.5kg today. Added in a little cardio which I plan to do most days that I'm at the gym, just 10 mins on the stairs to start. I decided I'll start leaning out as I probably went in a bit heavy to begin with.

 

[Steven]

Yesterday did legs, small session as knee feeling a bit tender, Leg press slowly went up to 200kg for 3 sets of 10 with a few warm ups.



Leg extensions 4x10 at 90kg



Hammies today

 

[Steven]

Thursday the 3rd I woke up about 102kg.

Yesterday I performed this routine

Hamstring curls 96x10, 103x9,9,9,8
Incline 85kg 6,5,4
Calf raises 125kg 10 235kg 8,8,8
Pec flyes 100 4x10
Laterals 60kg 10,10,9
Barbell curls 3x8
Conc curls 14 2x8
Tricep pushdowns 17.5kg 10,10,9

 

[Steven]

Also put myself through 15 mins on the stairs

 

[Steven]

This was Fridays session, back to the gym Monday

Abs 20kg 2x15
Calf raise 135kg 10,9,8
Rear flyes 75kg 10, 83kg 10,10,10
Incline hammer - 80kg 8,8,8
Standing flyes 105kg 10,10,9,
JM Press 40kg 8,8,8
Tricep pushdown pyramid up to 21.75kg for 10
Barbell curls 40kg 8,7,7
Shrugs 40kg 15,15
Preacher curl machine 35kg 10,10,9,8
Concentration curls 14kg 8,8

 

[Dunstone]

This was Fridays session, back to the gym Monday

Abs 20kg 2x15
Calf raise 135kg 10,9,8
Rear flyes 75kg 10, 83kg 10,10,10
Incline hammer - 80kg 8,8,8
Standing flyes 105kg 10,10,9,
JM Press 40kg 8,8,8
Tricep pushdown pyramid up to 21.75kg for 10
Barbell curls 40kg 8,7,7
Shrugs 40kg 15,15
Preacher curl machine 35kg 10,10,9,8
Concentration curls 14kg 8,8

JM press- really hit the triceps, nice variation to an arm workout.