Royce da 59s training journal

[Taekwondo Guy]

Take a day off, you sound like you need some RnR

[RoyceDa59]

Originally Posted by Taekwondo Guy

Take a day off, you sound like you need some RnR

Cheers for the concern. I haven't gotten any better today, so I think it's wise to not train today and perhaps tomorrow instead, which is still annoying because recently I've been inconsistent with it.

Eating is not much of a problem, although keeping my fluids up is because it irritates my throat whenever I drink. The medicine I bought is improving my condition however.

[RoyceDa59]

Still ill, doctors either tonight or tomorrow. I'm uber pissed off

[Taekwondo Guy]

take some time to kick your feet up, get your fluids in and just relax. Your body is concentrating on fighting an illless or virus so the last thing it wants on its agenda is growth and repair

[RoyceDa59]

Had a docs appointment today, although my sore throat is a lot better. I am having a blood test next week, this is because I have spells during the day that I feel tired, this has persisted for the last 2-3 years so it's not bodybuilding related. I may also have a scan on my stomach as not everything is great there at the moment.

The one problem with the blood test is that I have to fast for 6 hours before it (because one of the test is for Glucose levels) lol

I'm hoping that I will be set to train tomorrow

[RoyceDa59]

Okay I've been lazy with this biotch recently, I've been working hard in the gym/recording data etc but forgot to log it in here.
So it's gonna look a little disjointed

Last two back/bicep workouts

29th

DB Rows

32kg x 9
34kg x 10

Face pulls - still getting form right

25kg x 11
30kg x 9
35kg x 11

Pulls ups
x 8
x 6

Pull downs
50kgx 9
60kg x 7

DB curls

18kg x 6 (only 4 on left arm)
16kg x 7 last rep included a static hold and an excruciating 7 second negative
--------------------------------------------------------------------------

Last Friday

DB Rows

32kg x 9
34kg x 10 --- one rep up ------- I'm getting bored of dumbell rows, I'll be switching to barbells once I join my new gym

Face Pulls

30kg x 11
35kg x 9
40kg x 9 ---- started heavier and finished heavier this week, although I could sort out my feet that well towards the end of the last set

Lat pull downs

60kg x 9

70kg x 7 ---- started and finished heavier this week

50kg x 8, dropped down to 50kg for last set with the reps much slower

CG pull up x 8

I gave wide grip pulls a shot (assisted machine) x 7

I SUCK at pull ups


Curls

18kg x 7 and I managed 7 with my left arm too!

I gave 20kg a shot x 4 reps

I then finished off with a light set on EZ curls 25kg x 10

[RoyceDa59]

last weeks push workout

DB press

28kg x 10 --- easy- 2 up from previous week

30kg x 8 --- 3 reps up from previous week
I would of given 32kg a shot but they were in use

30kg x 7 to finish off

Incline DB Press

26 kg x 9

Chest Dips

x 10
x 9 (+ 2.5 kg free weight) I will aim for a 5kg weight next week

Close grip bench (smith)

50kg x 9
60kg x 7 --- I would of aimed for more but my right wrist was giving me problems

I finished off with a light set of two handed dumbell extensions

10kg x 11

I think I might do bench dips next work out along side the close grip bench for my triceps.

[RoyceDa59]

I did Legs and shoulder on Monday but I left the results at the gym


Wednesday- Chest and Triceps


Dumbell press

30kg x 10- way up from last week
32kg x 7
32kg x 8- really worked hard to squeeze out the last rep

My DB beach is going up every week, I will shoot for 34kg next week I think

Incline

26kg x 10 - one up from last week

Dips angled forward

+ 2.5 kg x 10 --- easy
+ 5 kg x 7------ tough, I will start with 5kg plate next week


Close grip bench (smith)

60kg x 8---- started heavier and got an extra rep from last week, although my right wrist was hurt by it, so I decided to stop.

Bench dips----- havent done these for a while

20kg on lap x 11
30kg on lap x 11
40kg x 8

The last two reps with the 40kg plate were excruciating.


Overall good workout, still have some very noticeable chest doms today. One thing that is strange though is that my lats are very sore, perhaps they were worked with the dips, perhaps my form. I did check on exrx and found out the Lats are one of the assisting muscles so hopefully I'm not too concerned. I mite however go easier on my lats for tonights back workout.

[RoyceDa59]

My workouts have been going decent I just havent bothered transfering my notes onto here
I joined a new gym which has better equipment but also isn't in the best state lol

Todays workout

Deadlifts- This is the first time I've ever done barbell deads so I took it lightish as I dont want bad form

40kgs x 8 warm up

working sets

80kg x 5 --- this was too easy
100kg (220 lbs)x 2

I probably jumped the gun a little by going 20kgs, I probably should of put it to 90kg first, either way the 100kgs was with good form (felt that way anyway). And I dont think it was too bad for my first time

Dumbell Rows

35kg x 9

40kg x 6

T Bar rows- like Deads I've never do these before so I took it light

30kg x 9
45kg x 6

Close grip pull downs
The weight isn't made clear so I'm going by the amount of plates down

7 plates down x 8
8 down x 7
9 down x 3-------- third set wasnt needed

Then a couple of sets of curls and a set of prechers (with DB)

Decent workout, the main aim was to get a good workout and at the same time find out roughly where I am with certain exercises (which I havent done before)

[RoyceDa59]

I've misplaced my log book so I'll post the other training days from this week when I find it

Today- Back day

Deadlifts

100kg (including bar) x 5

120kg x 3

125kg x 1 (275 lbs) ---------- Goal = 300 lbs by December

5kg up from last week, although I wasnt really 'pumped' for dead today. I didnt have my music with me and overall I felt a little flat.

T bar rows

40kg x 8
50kg x 7
60kg x 5

Pull downs

7 plates down x 9
8 plates down x 7

DB Rows

40kg x 7 (right) 6 (left)
40kg x 6 (R) 5 (L)

Random curls

Couple sets of EZ bars

Set of DB prechers

Decent workout, it was pretty cool there was a batch of guys in their who were competing in a couple of days (amatures), they looked fraggin huge

[RoyceDa59]

I still cant find my log book anyway.... Having trained consistently for about 10 weeks, this week is my week off. It's killin me not going to the gym, but this week is a very busy week being my first at uni. My whole time table including diet has been skewed so it's perhaps not so bad and everything will be settled next week. I also have a few freshers events to go to

[RoyceDa59]

Time to resurrect this b!tch, I've been pretty busy over the last month with uni so my workouts have been inconsistent and not as many as I'd like to have done. I have set a PR on my deadlift 135kg (303lbs) nothing big but it is some progress which I'm pleased about. I'm hopefully gonna be able to get in a solid 3 days a week and when things are less busy 4 days.

Today was leg day, things werent really ideal, I was unable to carb up and get a good meal in (last meal was several hours ago) so I took it lighter.

Squats

Warm ups

80kg (180 lbs) x 7
x 5
x 5

Leg press

180kg x 5
170kg x 7

Lunges

60kg x 7
x 6

free weighted crunches 5kg x 12
10kg x 9

Yeah kinda sh!t workout, no energy due to lack of food so my numbers were way down and I cut it short. But I do feel better for doing something rather than nothing.

[jlozan84]

Something is better than nothing. Good luck getting back into the swing of things.

Everyone needs a break from time to time.

[RoyceDa59]

Originally Posted by jlozan84

Something is better than nothing. Good luck getting back into the swing of things.

Everyone needs a break from time to time.

Yeah hopefully things will get better, funny thing is when I have workout out over the last month the workouts have been pretty productive in terms of numbers increase...

[jlozan84]

Originally Posted by RoyceDa59

Yeah hopefully things will get better, funny thing is when I have workout out over the last month the workouts have been pretty productive in terms of numbers increase...

Less = More

[RoyceDa59]

I was gonna do my chest day today but to be frank I am fvcking nakard, feel like sh!t had a very late night and was busy at uni today and I doubt I'd be able to lift as hard as the the last chest workout (last Thursday) so instead I plan to hit the gym 10 am tomorrow to do my chest/delts/ tris and continue with my back workout on Friday.

On a side not my quads are sore like a mo fo, I have squated for a while before Monday and although it was a light weight I have major DOMS, my legs even feel abit bigger.

[RoyceDa59]

Chest Day

BB Bench

Warm ups
60kg x 11
80kg x 7
85kg x 5

90kg x 8
90kg x 7
95 kg (213 lbs) x 6

Great bench workout today I feel pleased about it, 95kg x 6 was the most I've done in terms of reps. The dude spotting me who works there is a veteran of it all and he really helped me get past 5 just by encouragment lol. Next week I will aim for 100kg x 3 as my last set.

Incline press (machine)

60kg x 5
x5

Dips

+ 5kg x 7
+ 10kg x 6 failed attempting the seventh rep

I missed the M press out today due to adding an extra set to my bench and I also felt my left RC feeling a little tender.

DB Lateral raises

12.5 kg x 7
15 kg x 5
12.5 kg x 5 -------- Slow ass set

Skull crushers EZ bar

25kg x 11
30kg x 9
x 7

I couldnt see the 35kg and 40kg EZ bars (fixed weight bars) so I stuck with 30kg and added an extra set, also added some slow reps.

Overall good workout, I was pleased with my bench.

[RoyceDa59]

Back Day

Deadlifts

warm up

120kg x 5
130kg x 5
135kg x 3
140kg x 1

140kg (315lbs) is a PR, I'm quite happy with it since I've been at my new gym (6 weeks) my deadlift has gone up a good 15-20 kgs. I'm almost gutted I missed out on this exercise at my old gym due to a lack of facilities lol.

T bar rows

40kg x 7
55kg x 5
60kg x 3

Felt a bit weak with this exercise I havent done them for a few weeks

DB Rows

40kg x 7
40kg x 6

Pull downs (wide grip a change from my usual close grip)

60kg x 7
70kg x 5

Pull ups

I dunno why I felt like doing these

body weight x 6

BB curls

35kg x 6
x 5
My biceps were well worked from the back work so I basically did these for the sake of it.