Royce da 59s training journal

[RoyceDa59]

Squats

I did one set and my back was killing me, doing squats on a smith machine has fvcked my back up. I wont squat again until I change gyms

Leg Press

220kg x 11--->warm up
250kg x 9 -------> up
260 kg x 11 ------------> had an extra burst of energy to push reps to 11

Leg extensions

50 kg x 11
60 kg x 9

Calf Raises- Couldnt get on the machine

Crap leg workout

Delts

Smith shoulder press

20kg x 11
30 kg x 9
40 kg x 6---> tried for 7 but failed

Dumbell side raises

14 kg x 8
14 kg x 9 -------> had to work extra hard for the extra rep

Leg workout was bad, shoulders was good

[RoyceDa59]

The colour of my feces has returned to a normal colour although I'm experiencing liquid sh*ts. I couldn't get to the doctors today because of work and the practise closed at 6pm. I'm gonna buy some 'pepto' and see if my stomach improves over the week, the colour change is a positive sign but if my current state doesn't improve I will definitely go to the doctors this week.

I haven't slept well over the last couple days, hot nights have got the best of me which again is very frustrating, and as a result I find my self getting more tired later on in the day.

[NiteHawk]

You sound really run down. I would suggest a couple days off.

[RoyceDa59]

Thanks for the concern nite, yesterday I dropped meal to make things easier on my stomach and it worked. I also had an excellent nights sleep and felt refreshed in the morning. I just had a driving lesson too and overall I feel pretty good. I think I will hit the weights tonight with Chest and Triceps. Damn chest is a real stickler for me for getting growth

[RoyceDa59]

Had a bad spate of diarrhoea earlier, although at the moment physically I feel normal I think it's best not to train if I have virus, doc's appointment booked for tomorrow. lol I've read up on the things it could be, reading up on 'symptoms' almost convinces me it's one thing serious. After really investiagating my eating experience I'm afraid I got coeliacs (I'm sensitive to oats), but hopefully tomorrow will shed some light on it. The fact that this stomach problem has proceeded a fever like virus hopefully suggests it's that same bug I had last week.
I'm hoping to have at least one gym session this week.

[RoyceDa59]

Feeling a lot better now, my eating is back to normal too

I did train on Thrusday hitting pullups and rows hard (no deadlifts) as well as throwing in some 21s.

Sleep: Sleep is much better, I managed to get 9 1/2 hours in last night

[RoyceDa59]

I forgot a god damn pen so the figures are from memory

No squats cant bare smith machine, I've got a trial at another gym this week so I will try to get some squats in then

Leg press

230kg x 11 -----------> started heavier this week
250 kg x 11
260 kg x 11

Calf Raises

80kg x 11
85kg x 10

Hamstring curls
This is blur not sure on the reps

Delts

Smith Machine press

30kg x 11 ------> started heavier + more reps for that weight

40kg x 7 ----------> thought I'd get 9 reps for this, 1 up from last week although I struggled with the lack of ROM

45 kg x 5 --------> I stopped at 3 for about 10 seconds before hitting two more


Dumbell side raises

14 kg x 10------> one more than last week

went for 16kgs x 4, found this harder I probably didnt rest long enough between the sets, so after the forth I grabbed some 12 kg dumbells and did 6 reps (immediately after the 4 reps) as some pre-exhurst type ****.

Decent work out, I'm handing in the months notice for my gym so I can join a better gym that has the proper barbells I need to squat and deadlift correctly

[NiteHawk]

Im glad you are feeling better Royce!

Keep lifting.

[RoyceDa59]

Tonight was a trial run at another gym, it ended up being a smaller version than the one I'm a member of although it does have proper barbells

Chest

I intended to actually do a proper barbell bench press for the first time, however the only station was hogged so I used dumbells instead

warm up 22 kg x 11

26 kg x 8
28kg x 6 ---------> I'm still pissed off about this set, I had at least2 more reps in me, it would of been easier if I'd of had someone to spot for me but still.

Incline press (smyth)

40kg x 9
50 kg x 7

lower than last session, I haven't trained chest for a couple of weeks cos of illness, so I'm not too bothered about a lower weight this time

Dips

b/w x 10
x 10

more than last time

Triceps

Skull crushers

35kg x 9

french press 22 kg DB x 10

Workout wasn't great, I was annoyed by the gym. It is very small and was busy I will definitely not join the place (LA fitness).

In my quest to join I new gym the place I will likely join, it is a local gym close to my house, it is sort like a converted warehouse, but more importantly is a SERIOUS gym and has all the correct equipment.
When I walked in I couldn't believe the size of the blokes in there, the majority looked like experienced trainers all were massive. I did feel intimated but hey the gym is what I need and I'll likely change my workout time to the least busiest times. I think I need a fresh change, and a place that will push me.

[travis15]

that might help

[RoyceDa59]

Handed in my months notice so I will be able to do deads soon at another gym!

Dumbell Rows

32kg x 9----------> these were slow reps and overall very good form

34 kg x 9 -----------> the form dipped a bit and I couldn't maintain slow reps on my left hand side

Pull Ups

x 7 one up from my last session

x 9 ----> I stopped at six for about 5 seconds then I adopted a wider grip for the remaining 3 reps

Face pulls (on lat pull down machine- rope)

To be honest I couldn't quite get the hang of them (first time I've done them)

45 kg x 9

50kg x 9

My biceps felt well worked after this, so I decided to only do one set of curls

EZ bar curls

30 kg x 8 ------------> the 8th rep was almost like a cheat curl, followed by a 7 second negative

After this my biceps felt more than done

Overall a decent work out, really pushed myself more on the pullups. Since illness it's apparent that I've lost some strength (curls were more difficult than usual) although this could be done to a more intense back workout.

[NiteHawk]

Sounds good royce..

I had the darn flu bug yesterday (Thursday). I never get the flu. Luckily it was only the 24 hour version.

I still took today off from the gym just to rest up and make sure Im over it.

[RoyceDa59]

Legs

Leg press (machine)- deeper than usual

250 x 9
260 kg x 9

Calf Raises
85kg x 11
100kg x 9

Hamstring curls
50kg x 9
55kg x 7

Delts

I decided not to do any pressing this week, this was because last weeks shoulder pressing was very intense, and the following chest workout hit my front delts pretty hard too. So I thought I'd allow them more time to rest this week as I had two sore delt days the week before.

I decided to hit my lateral delts with drop sets (dumbells)

I started with a lighter weight and worked my way down, with no rest in between each weight

12kg x 9
10kg x 9
8kg x 9

This was a killer, I could hardly raise my arms

set 2

12kg x 7 ---- couldnt hit 9
10kg x 7 --- same story
8kg x 9 ------- found some extra strength to pump out an extra 2 reps

Decent workout, shoulder was good

My traps were sore the day after, I'm not sure whether my form was a bit off

[RoyceDa59]

My eating has been consistent, I've found that I'm getting hungrier between meals which I dont really know what that is indicating.

my sleep has been okay, although I'm pretty tired today and will be looking at having a nap some time soon.

[RoyceDa59]

Prior to the workout I felt a little lethargic and a bit down, however I managed to have a GREAT workout

One of the best things I've done recently is ditch the smyth machine for dumbells

Dumbell press- concentrated slow(ish) reps

22kg x 11----> this was a warm up to get things going

26 kg x 9---> could of done more than 9 but my main goal was to beat list weeks total which I did.

28 kg x 8----> two up from last week!, form was great and I had more in tank at the end

30kg x 5----> I've never attempted 30kg before, the form was good up until the forth rep, the 5th rep wasn't great form as I failed

30kg has almost a sentimental value lol, when I first joined last year I looked at these weights as something I'd aspire too, now I'm there. The max weight is only 34kg at my gym, although it doesn't matter cos I'm leaving soon anyway.

Incline press

20kg x 11

Only one set because I added an extra set to the flat press. I can never seem to hit the upper part of the chest well

Dips

body weight x 10
x11

last week I did the dips at the start of my chest workout, this time they were done at the end. And I felt even stronger reaching a momentary muscular failure on the last rep of the second set (1 up from last week too)

Triceps

I couldn't get on a bench to do some skullz so I used the push down machine

70kg x 11
Bench was free so one set of skullz

35kg x 9, pause at 8th rep, hit 9 which felt extremely stressful on my tris, hell I could raises my arms that well it was that intense.

Overall an excellent workout, best for a while

[RoyceDa59]

I'm gonna have the day off from training today to go out and celebrate my exam results, I'm moving back/bicep day to tomorrow and obviously I'll be missing out on a meal or two tonight. I'll regret it tomorrow lol

[RoyceDa59]

Yesterday I suppose was a cheat day, I knocked back far more than I thought I would (I'm not usually much of a drinker) although it was a good night. I couldnt bring myself to neck a protein shake when I got home I just crashed out and got around 5 1/2-6 hours sleep.

Eating was difficult this morning, took me about an hour to eat 4 pieces of bread, I will train though later on this evening. I hate the morning after, I feel smaller and overall guilty lol, but you only live once

[RoyceDa59]

I'm going to move my back workout to tomorrow, I've felt tired and a little groggy all day so I think it would be best to allow my body to rest instead of forcing myself to lift in this state. As a result I will re-structure my workout days to Monday, Wednesday and Friday

[RoyceDa59]

I was feeling tired yesterday and it certainly affected my effort

Rows (DB)

32kg x 9
34 kg x 9 slow and controlled

Pullups

x 7
x 8---then followed by 3 assisted reps

Face Pulls- still getting the hang of these although my form was much better

40kg x 11
45 kg x 9
50kg x 9

EZ bar curls

35kg x 6 --- this set sucked, my energy and strength was a little down

Seated (slight incline) dumbell curls

16kg x 8
18kg x 5

These felt good, I think I'll replace ez curls with dumbells for a couple of weeks and start with 18kg next week. It is however clear that my right arms is stronger than my left, on the second set I found the 4th rep very tough on my left arm, and the 5 rep wa