Author Topic: Raptor's log  (Read 68170 times)

Offline Coach Robert Ruxandrescu

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Re: Raptor's log
« Reply #375 on: May 27, 2017, 06:32:03 PM »
Workout 758 - OHP 2:

Dumbbell OHP: 15x8, 15x8 (max effort), 7.5x12
Dumbbell biceps curls: 7.5x40(20 each side), 7.5x40
Machine ab crunches: 57x20, 57x20

12 kg KB swings intervals: 6x30s (couldn't do 8 sets, too tired and dizzy)

Rating: Decent
Bodyweight: 104.8 kg at gym

Comments: My CNS is simply too tired. It feels like I need years of sleep to recover.
« Last Edit: May 27, 2017, 06:48:09 PM by Coach Robert Ruxandrescu »
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Re: Raptor's log
« Reply #376 on: September 02, 2017, 08:08:35 PM »
Workout 759 - Bench press strength 1:

Bench press: 20x5, 20x5, 40x5, 50x5, 60x5 (very hard), 40x10 (very hard)
Twisting landmines: 20x20, 20x20, 20x20
V-grip pulls to chest: 64x10, 64x10, 64x10
Ab machine crunches: 41x15, 41x15, 41x15

Rating: Good, for such a long pause, but very very tired and dizzy at the end

Weight at gym: 105.0 kg (102 kg at home)

Comments: My first workout in months. Will increase the work sets to 2 for the bench press the next time, at the same 60 kg.
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Re: Raptor's log
« Reply #377 on: September 06, 2017, 11:34:47 PM »
Workout 760 - Pull-ups training 1:

Pullups: 3+2eccentric (way too heavy to do pullups)

Wide grip pulls to chest: 64x5, 80x5 (hard), 72x5 (hard), 64x5 (hard), 40x15 (decent)
Twisting landmines: 20x20, 20x20, 20x20
V grip triceps pulldowns: 25x10, 25x10, 25x5 (could've done 10)
Ab machine crunches: 49x15, 49x10

Rating: Bad

Weight at gym: 105.3 kg

Comments: There was a guy doing some bad form deadlifts and I did a few reps with 70 kg, for the first time in 2 years. My back will probably be really really upset, soon.
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Offline Coach Robert Ruxandrescu

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Re: Raptor's log
« Reply #378 on: September 09, 2017, 08:12:03 PM »
Workout 761 - Bench press volume 1:

Bench press: 20x5, 20x5, 40x5, 50x5, 60x5 (very hard), 65x4 (very hard), 40x10, 40x8, 40x6 (very hard)
Twisting landmines: 20x20, 20x20, 20x20
Wide grip pulls to chest: 56x10, 56x10, 56x10 (black wide bar, pretty easy)
Ab machine crunches: 49x15, 49x15, 49x15

Rating: Good to very good

Weight at gym: 104.5 kg (102 kg at home)

Comments: A good workout. Pretty happy with the bench press, after such a long break.
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Offline Coach Robert Ruxandrescu

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Re: Raptor's log
« Reply #379 on: September 13, 2017, 11:42:42 PM »
Workout 762 - Pull-ups volume 1:

Wide grip pulls to back of head: 32x10, 64x10, 64x10, 64x10
Twisting landmines: 20x20, 20x20, 20x20
V grip triceps pulldowns: 30x10, 30x10, 30x10 (tried dips but I'm waaay too heavy to do them)
Leg raises: 8, 8, 8

Rating: Good

Weight at gym: 105.1 kg

Comments: Very tired.
« Last Edit: September 30, 2017, 03:59:46 PM by Coach Robert Ruxandrescu »
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Offline Coach Robert Ruxandrescu

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Re: Raptor's log
« Reply #380 on: September 30, 2017, 11:34:32 PM »
Workout 763 - Bench press strength 2:

Bench press: 20x5, 20x5, 40x5, 50x5, 60x5 (hard), 60x5 (hard), 40x10 (hard)
Twisting landmines: 25x20, 25x20, 25x20
V-grip pulls to chest: 72x10, 72x10, 72x5
Ab machine crunches: 65x15, 65x15, 65x15

Rating: I would say pretty good.

Weight at gym: 104.8 kg

Comments: Next time I'll do three sets of 60x5 in the bench press, and hopefully 72x10 all three sets for the v-grip pulls.
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Re: Raptor's log
« Reply #381 on: October 14, 2017, 05:54:55 PM »
Workout 764 - Pull-ups strength 2:

Wide grip pulls to chest: 40x5, 64x5, 80x5 (pretty easy), 80x5 (pretty easy), 80x5 (pretty easy), 40x15 (easy)
Twisting landmines: 25x20, 25x20, 25x20
V grip triceps pulldowns: 35x10, 35x10, 35x7
Ab machine crunches: 65x15, 65x15, 65x10

Rating: Very good

Weight at gym: 104.7 kg

Comments: One of the best workouts of the year. Great strength.
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Re: Raptor's log
« Reply #382 on: October 14, 2017, 05:59:18 PM »
Workout 765 - Legs/Strength 1:

Hip mobility warm-up

High bar squats: 20x5, 20x5, 50x5, 70x5x3
Romanian Deadlifts: 20x5, 20x5, 50x5, 70x8, 70x8
Single leg calf raises (bodyweight): 20, 20

Rating: Good. Some good strength, despite the 2 year break. Good form, too.

Weight at gym: 104.5 kg

Comments: My first leg workout in 2 years. Very good high bar squat form, in Olympic lifting shoes. Will use Bulgarian split squats for my volume day, and leg curls. I had some minor muscle strain in my left hamstring after this workout (it originated during the squats). I feel like even though the hamstrings should be very little activated during high bar squats, apparently they contribute quite a lot in my case (I've always been "hamstring dominant").
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Re: Raptor's log
« Reply #383 on: October 21, 2017, 08:12:55 PM »
Workout 766 - Bench press volume 2:

Bench press: 20x5, 20x5, 40x5, 50x3, 60x2 (very hard), 65x5 (hard), 40x10, 40x10, 40x10 (pretty good)
Twisting landmines: 25x20, 25x20, 25x20
V-grip pulls to chest: 72x10, 72x10, 72x5 (will use the same weight next time)
Leg raises: 8, 8, 8

Rating: Good

Weight at gym: 104.7 kg

Comments: Good strength in the bench press.
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Re: Raptor's log
« Reply #384 on: October 21, 2017, 08:16:34 PM »
Workout 767 - Legs/Volume 1:

Dumbbell Bulgarian split squats: 25 kg dumbbells x 8, 8 (got very tired, will use the same weight next time)
Romanian Deadlifts: 20x5, 20x5, 50x5, 75x8, 75x8
Single leg calf raises (bodyweight): 20, 20

Rating: Good but very tired.

Weight at gym: 104.3 kg

Comments: Some back pain and tingling in my legs and arms after the workout.
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Re: Raptor's log
« Reply #385 on: October 22, 2017, 02:50:34 AM »
Workout 768 - Pull-ups volume 2:

Wide grip pulls to back of head: 32x10, 72x10, 72x10, 72x10
Twisting landmines: 25x20, 25x20, 25x20
V grip triceps pulldowns: 40x10, 40x10, 40x9 (will use same weight next time)
Leg raises: 8, 8, 8 (very good, easy)

Rating: Good

Weight at gym: 105.5 kg

Comments: -
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Re: Raptor's log
« Reply #386 on: October 22, 2017, 10:39:40 PM »
Workout 769 - Legs/Strength 2:

Hip mobility warm-up

High bar squats: 20x5, 20x5, 50x5, 75x5x3, 40x10
Leg curls: 75x10x3
Single leg calf raises (bodyweight): 15, 15 (did less on the right leg, Achilles pain/sharp pain)

Rating: Good form.

Weight at gym: 103.8 kg (without shoes)

Comments: Some knee pain. Whenever I do high bar squat I have knee pain (right leg). Legs very tired after leg curls, the hamstrings are so important to me.
« Last Edit: October 23, 2017, 12:22:20 AM by Coach Robert Ruxandrescu »
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Re: Raptor's log
« Reply #386 on: October 22, 2017, 10:39:40 PM »