Royce da 59s training journal

[RoyceDa59]

Pull

Rack taken so I started with some rows

DB Rows

50kg x 15 each hand
55kg x 11 each hand
60kg x 5 each hand

Rack Deads- couple inches below knee cap

100kg x 5
140kg x 3
180kg x 3
220kg x 1
225kg x 1
230kg x 1- less than last week because my back was well worked from the rows, and the bar was too thick

Lat Pull downs (plate loaded machine)

80kg x 15
100kg x 10
120kg x 6

Seated Incline DB curls

20kg x 8 each hand

Cable Preachers

25kg x 9

[RoyceDa59]

last hand full of workouts

Body was tired and sore from the HIIT so it wasnt a great workout

SLDL

100kg x 10
140kg x 9 - hamstrings too sore to go heavy

1 arm DB Rows

50kg x 11
55kg x 11 x 2

Seated Cable Rows

100kg x 10
110kg x 7

Wide Grip pull ups

bw x 8 x 2 - these are hard never really done them before

DB Hammer curls

25kg x 9


Done- I'm also gutted that one of my ****ing straps broke.
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Push

DB Bench

40kg x 10
45kg x 11
50kg x 5 UP felt strong today

Incline machine press - incline stations were busy

80kg x 10
100kg x 8
110kg x 6

Cable Fly

50kg x 10
60kg x 10
70kg x 7

1 arm Cable Front raises

15kg x 10 x 2

1 arm cable side laterals

20kg x 11 x 2

French Press

45kg x 15
50kg x 11

done
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Legs

I havent squatted for nearly 3 weeks so I was alittle off

Squats

100kg x 10
120kg x 10
140kg x 10
150kg x 7

My balance was off and I had a little trouble with my lift off (balancing the bar on my back) just overall rusty.


Squat machine thingy- this is a plate loaded machine with no back support, I feel it gives me better quad stimulation than the leg press

100kg x 10
140kg x 10
180kg x 10
200kg x 5

Good Ams

60kg x 20 x 3

GHRs

bw x 15

[RoyceDa59]

Thought I'd bring this log back.

In the main my strength has regressed in the last 9 months- the main reason for this is that I pretty much fell out of love with lifting, and everything was stop start- I'd get back up to what I was, then I wouldn't lift for a while, or went traveling (in the US) which meant I obviously couldnt really train for a month.

Last workout:

Pull

Deadlift

100kg x 5
140kg x 5
160kg x 3
170kg x 1
170kg x 1 - struggle
165kg x 1

BB Rows

80kg x 11
100kg x 7
100kg x 7
100kg x 6
100kg x 5
took a longer rest
100kg x 7

BB Hack Squats

80kg x 11
100kg x 5
110kg x 5
120kg x 5
130kg x 4 - the reason these were 'pyramid' sets is because I've never done these before so I was testing the water so to speak. Great exercise

Pull Ups

bw + 10kg x 10
bw + 10kg x 6 ---------- really getting depleated at this point, workout was a long one, could of done with some fuel during the w/o
bw x 8

Some bicep ****

done


Deadlift strength is progressing nicely- right now it's 374 pounds and hopefully I'll be back to 4 plates in the next two weeks.

Incidently, I'm going traveling again in August so all my lifting over the last 6-7 weeks will be once again undone. Meh, there's more important things.

[RoyceDa59]

BB Bench

60kg x 10
100kg x 5
105kg x 3
110kg x 2
110kg x 2
110kg x 2
100kg x 5
100kg x 5

DB Shoulder press

30kg x 7
30kg x 7
30kg x 6 --- very weak on these, stabilisers on my left side are weak- definitely need to work to strengthen this area

RVGB (Smith)

70kg x 10
80kg x 10
90kg x 6
90kg x 6 --- spotted on last

DC Chest stretch- 25 kilo dumbells

DB Lateral Raises

15kg x 9
15kg x 9

Dips

bw + 20kg x 11
bw + 20kg x 10

[RoyceDa59]

BB Bench

60kg x 10
100kg x 5
105kg x 3
110kg x 2
110kg x 2
110kg x 2
100kg x 5
100kg x 5

DB Shoulder press

30kg x 7
30kg x 7
30kg x 6 --- very weak on these, stabilisers on my left side are weak- definitely need to work to strengthen this area

RVGB (Smith)

70kg x 10
80kg x 10
90kg x 6
90kg x 6 --- spotted on last

DC Chest stretch- 25 kilo dumbells

DB Lateral Raises

15kg x 9
15kg x 9

Dips

bw + 20kg x 11
bw + 20kg x 10

[Lifter101]

What's your stats royce?

[RoyceDa59]

Originally Posted by Lifter101

What's your stats royce?

Hell right now I wouldn't know. I just go by the mirror mainly.

I'm looking reasonably lean- probably around 12-13% and my lifts are getting stronger and closer to what they were. So that's all I'm concerned about for now.

[Lifter101]

no idea how much u weigh? that's cool, just a number

[RoyceDa59]

Originally Posted by Lifter101

no idea how much u weigh? that's cool, just a number

Probably guess around 180lbs-185lbs at 5'10.

[Renegade68]

You're probably a fat@ss. You won't post pics you chicken livered, yellow bellied, little skinny girlie man!

You're probably 5'2" and 240 lbs. You don't even lift - you just stalk hot guys. Loser.

Hey - this internet taunting thing is easy..............and fun!

[RoyceDa59]

Originally Posted by Renegade68

You're probably a fat@ss. You won't post pics you chicken livered, yellow bellied, little skinny girlie man!

You're probably 5'2" and 240 lbs. You don't even lift - you just stalk hot guys. Loser.

Hey - this internet taunting thing is easy..............and fun!

Dude, dont make me type your name into my super computer and track your azz down. I dont care how many red lights I have to run, or how many injuries I get, your ass is grass. Dont fucc with a SoCal brotha!

WORD

[Hawkwind]

I cleaned the off topic bickering junk out of this journal. I think everyone knows where they stand with each other. So let's keep things civil.

~Hawk

[RoyceDa59]

I took some mad energy supplements before this workout and felt like I was on coke.

Deadlifts

100kg x 5
140kg x 5
160kg x 1
170kg x 1
175kg x 1
175kg x 1
170kg x 1

Overhead Squats

40kg x 10
50kg x 7
60kg x 3
60kg x 3
55kg x 5
This is the most brutal exercise I've ever done. Crazy.

BB Rows

90kg x 7
100kg x 5
100kg x 5
105kg x 3
100kg x 5

Farmers Walk - strongman equipment

50kg (in each hand) x 6 15 metre 'walks' for two sets

amazing exercise, felt pretty much every muscle in my body get worked in someway

Pull Ups

bw x 15 for 3 reps

Some bicep ****

[RoyceDa59]

Had some time off with illness, back today


Decline Bench

60kg x 10
90kg x 5
100kg x 5
110kg x 5
115kg x 3
120kg x 1
100kg x 5

I'm much stronger on the decline bench because I feel it is much easier on my delts. Flat bench puts a nasty torque on mine.

Overhead squats

40kg x 10
60kg x 7
65kg x 4 UP
60kg x 5
50kg x 10

Farmers Walk

55kilo in each hand for 6 laps

Dips

bw + 20kg x 15
bw + 25kg x 11 x 9 x 11

GHRS

bw x 25 + 10 + 5

DB Front raises

12kg x 11 x 9

done

[RoyceDa59]

Cant be arsed to post last weeks other workouts

Today

Decline

60kg x 10
100kg x 5
110kg x 5
120kg x 3
120kg x 3
122.5kg x 2 PR (270lbs for you yanks)
110kg x 7
100kg x 7

BB Overhead Press

40kg x 10
60kg x 7
80kg x 4
80kg x 3
60kg x 6

DB Incline Press

40kg x 10
40kg x 10

DC Chest Stretch (25kilo DBs)

Side plate raises

5kg x 50
5kg x 50

Dips

bw + 20kg x 15
bw + 20kg x 11

[RoyceDa59]

Today

Jump Squats

60kg x 10
100kg x 5
100kg x 7
100kg x 7
100kg x 5
100kg x 4

Crazy exercise

1 arm DB Rows

50kg x 12 for 3 sets

BB Rows

90kg x 11
90kg x 10

Pull ups

bw x 11 for 3 sets

Face pulls (with a pause)

30kg x 11
30kg x 10

Hammer Curls

25kg x 9
25kg x 7

Standing DB Curls

20kg x 9 for two sets

Last workout for a few weeks, going traveling