Royce da 59s training journal

[theara]

Originally Posted by RoyceDa59

Legs

Squats

140kg x 3
150kg x 3
155kg x 3
160kg x 1
165kg x 2
170kg x 1 - I would say this is a PR, but admittedly I bottled the weight a little and my form was sh!t.

Leg Press

200kg x 25 - this was killer, I felt a shooting pain in the back of my head it was that intense
GHRs

bw x 7
bw x 6 - First time I've done two sets unassisted

Cable Rows

80kg x 11
100kg x 8

Face Pulls

50kg x 12

were you holding your breath during these? I sometimes hold my breath when deadlifting or squating and i would sometimes feel the pain in the back of my head you were talking about. Feels like you been clubbed to the head.

[RoyceDa59]

Originally Posted by theara

were you holding your breath during these? I sometimes hold my breath when deadlifting or squating and i would sometimes feel the pain in the back of my head you were talking about. Feels like you been clubbed to the head.

lol you're probably right, I often get too focused on the weight I'm doing to actually remember to breathe. I'm fine with things like squats and dls, because I often pause for breath in between sets. But things like the bench press I suffer from breathing wise, and today I probably did with the leg press too.

[RoyceDa59]

Push

Decline Bench

60kg x 11
80kg x 9
90kg x 7
100kg x 6
110kg x 5---- I was struggling a little on this, wasnt really up for it

DB Bench

30kg x 9
35kg x 7
40kg x 5
45kg x 5 strangly felt stronger on this

Hammer Press (delts)

50kg x 7
70kg x 7
90kg x 7
100kg x 5 UP

DB Lateral Raises

12kg x 21

French Press

25kg x 7
30kg x 7
35kg x 8 big strength increase on these

[RoyceDa59]

Pull

Deadlift

warm ups then

140kg x 5
160kg x 3
180kg x 1
185kg x 2

the bar was irritating my hands, it tore them up pretty bad

BB Rows

60kg x 9
80kg x 9
90kg x 5
100kg x 5
105kg x 4 x 2 (sets) UP

Pull Ups

bw + 10kg x 7
bw + 15kg x 7
bw + 20kg x 5 UP, straight from the last rep I lowered myself into the lat stretch al la DC for about 20 seconds.

Cable Curls (double handed apparatus)

stack x 7 x 2 (sets)

[RoyceDa59]

Legs

Squats

140kg x 3
150kg x 3
155kg x 3
160kg x 1
165kg x 3

Leg Press

210kg x 25

GHRs

bw x 7
bw + 2.5kg x 4

Hips x 11

DC Calves

So after this week I'm definitely going to deload, my posterior chain is struggling to maintain and increase my dl and squat. I'm undecided whether to deload for one week, or two weeks though.

[RoyceDa59]

Push

DB Bench

warm ups then:

35kg x 9
40kg x 7
45kg x 6
50kg x 2- I felt like giving the 50s a go, to be honest they are probably too heavy at the moment, but it felt good squeezing out a couple of reps with 110lbs.

Incline Bench

60kg x 8
80kg x 8
100kg x 5

Hammer Strength delts

50kg x 9
70kg x 9
90kg x 6
100kg x 5- struggled more this week because I did inclines

DB Lateral Raises

15kg x 11

Cable laterals 15kg x 9

French Press

25kg x 7
30kg x 7
35kg x 8 UP

[RoyceDa59]

HIIT Week 1

Three 30 second sprint intervals with 30 second walking in between.

Damn my fitness isn't very good lol, I'm a fast runner over 100 metres but after that I'm useless. I also didnt give my breakfast enough time to go down, I was nearly sick on the third run.

[RoyceDa59]

Deadlifts

warm ups then:
140kg x 5
160kg x 3
180kg x 1
185kg x 1
190kg x 1
192.5kg x 1 PR felt great

BB Rows

60kg x 9
80kg x 9
100kg x 5
105kg x 5 UP

Pull UPs

bw+ 10kg x 5
bw+ 15kg x 5
bw+ 20kg x 5

Lat Pull downs

90kg x 8

Hammer Curls

25kg x 9
27.5kg x 6

Cable curls (double handed)

stack x 8

[RoyceDa59]

Legs- Deload week

Squats

60kg x 10
80kg x 10
100kg x 10
120kg x 10

Zerchers- first time doing these

60kg x 8
70kg x 8
80kg x 8
90kg x 6
the bar irritated my arms

GHRs

bw x 11 - so much stronger on these, 4 weeks ago I struggled to do 1 without assistance

SLDLs

100kg x 10

DC Calves

[RoyceDa59]

Push- Deload

Decline Bench

60kg x 10
80kg x 10
90kg x 10
100kg x 8

Hammer Strength press (chest)

50kg x 9
90kg x 9
100kg x 7

DB Front Raise

12kg x 15

DB Lateral Raise

12kg x 20

DB rear delt raise

12kg x 15

Tricep Push down

stack x 11

Deloading is pretty sucky

[RoyceDa59]

HIT

3 sprint sessions, today I shortened the running intervals to 20 seconds, my asthma has been coming back a little recently so I couldn't handle any more sprinting.

[RoyceDa59]

Last couple workouts

Legs

Squats

100kg x 10
140kg x 3
150kg x 3
160kg x 3
170kg x 3
180kg x 1 PR

SLDL

100kg x 5
140kg x 3
150kg x 3
155kg x 1
160kg x 1 UP

Leg Press

200kg x 10
250kg x 10
300kg x 10
320kg x 10
340kg x 7 UP
350kg x 5 UP

GHR

bw x 11

done

[RoyceDa59]

Sunday Back

Rack Deads - mid way up shin

100kg x 5
140kg x 5
180kg x 3
220kg x 1
225kg x 1
230kg x 1 - PR

I find rack deads really hit my lower back hard and it's what I need to get my squat up

T-Bar rows

3 plates x 10
4 plates x 10
4 plates + 10kg x 10
5 plates x 6 UP

DB Rows

50kg x 10 (each hand)
55kg x 8 (each hand)

Lat Pull downs

80kg x 9
100kg x 7
120kg x 3

Then random bicep work, did cable preachers and db curls etc


Did do push today, but it was so shi t that I cant be arsed to post it up

[jlozan84]

where you been b*tch?

[RoyceDa59]

LOL how's it been going since you got booted from MW haha j/k

To be honest when all that shi t with traps went down a lot of the good posters from this site went else where and I went with them. But I thought I'd carry this log on a little. But yeah since I haven't posted on here I manage to hit a 400 squat so I'm very pleased with that. My total would look better if I wasnt so sh!t at benching though. How you doing man?

[jlozan84]

Originally Posted by RoyceDa59

LOL how's it been going since you got booted from MW haha j/k

To be honest when all that shi t with traps went down a lot of the good posters from this site went else where and I went with them. But I thought I'd carry this log on a little. But yeah since I haven't posted on here I manage to hit a 400 squat so I'm very pleased with that. My total would look better if I wasnt so sh!t at benching though. How you doing man?

HAHA! I have been doing real well man......got a new job about hour from where we live now, so we will probably move. It is in the same city as Westside Barbell, so hopefully I will get to train there with those monsters. Not being at MWs has been nice actually, started a log at liftism. Ernie lost his damn mind.

Congrats on the squat dude - 400 is no joke bro! Your deads are looking good too man.

[RoyceDa59]

Originally Posted by jlozan84

HAHA! I have been doing real well man......got a new job about hour from where we live now, so we will probably move. It is in the same city as Westside Barbell, so hopefully I will get to train there with those monsters. Not being at MWs has been nice actually, started a log at liftism. Ernie lost his damn mind.

Congrats on the squat dude - 400 is no joke bro! Your deads are looking good too man.

Thanks man, good to hear all is well too. I wish I had a hardcore gym to go to, the one I'm at is a pretty hardcore set up but 90% of the people there are homos.

[RoyceDa59]

Did some HIIT today

60 yard sprints x 10 with a minute rest in between

[RoyceDa59]

Thrusday Legs

Squats

100kg x 10
140kg x 3
150kg x 3
160kg x 3
170kg x 3
180kg x 2 PR - add