JamesF training log

[JamesFazz]

Hi all,
Been really under the weather lately but managed to get in a short session to brush off some cobwebs.

12 December, 2024
- Squat: 5 x 3 @ 105
- CG Bench: 5 x 3 @ 70
- Deadlift: 5 x 1 @ 150
- Cable Overhead Ext: 10 @ 21.5, 15 @ 18.5
- Strict Curl: 8 @ 37.5, 11 @ 32.5.

[JamesFazz]

Saturday, 14 December 2024
- Back Squat: 5 x 3 @ 107.5
- Press: 5 x 3 @ 50
- Incline DB Press: 10, 10, 10, 9, 9 @ 20
- Chin Ups: 10, 10, 8 @ BW
- Cable Face Pull: 15 x 2 @ 21.5
- Cable Lateral Raise: 10 @ 6.5, 15 @ 3.5

[JamesFazz]

Tuesday, 17 December 2024
- Squat: 5 x 3 @ 110
- Press: 5 x 3 @ 52.5
- Barbell Row: 8 x 3 @ 80
- Cable Pressdown: 15 @ 18.5, 15 @ 21.5
- Seated DB Lateral Raise: 15, 5, 5, 5, 5 5 @ 7.

Good, quick session. Squat is quickly getting back to where we left off (120). I’ll push a few more sessions of increasing the load each time then only increase load on Tuesday & Saturday.

[JamesFazz]

Wednesday, 18 December 2024
- Strict Curl: 7 @ 40, 11 @ 32.5
- Face Pulls: 15 x 2 @ 25
- Hammer Curls: 10 x 3 @ 10
- Machine Crunch: 15 x 2 @ 15.

Just a short accessory session during my lunch break, frees up some time for stuff that really matters in my main sessions.

[JamesFazz]

19 December, 2024
- Squat: 5 x 3 @ 112.5
- CG Bench: 5 x 3 @ 72.5
- Deadlift: 5 x 1 @ 155
- Seated DB Lateral Raise: 15 then 5 x 5 @ 8.

Solid session. Deadlifts felt more challenging so will proceed to smaller increases. I should be able to continue increasing the Squat +2.5kg per session for a bit longer at which time I will switch to increasing twice weekly with a light session on Wednesdays.

[JamesFazz]

Saturday, 21 December 2024
- Back Squat: 5 x 3 @ 115
- Press: 5 x 3 @ 55
- Chin Ups: 10, 10, 9 @ BW
- Seated DB Press: 10, 10, 9, 6 @ 22
- DB Preacher Curl: 10 x 3 @ 10
- Cable Overhead Ext: 15, 5, 5, 5, 5, 5 @ 22.5

[JamesFazz]

Tuesday, 24 December 2024
- Squat: 5 x 3 @ 117.5
- Press: 5 x 1 @ 57.5, 5 x 2 @ 55
- Barbell Row: 8 x 3 @ 82.5
- Cable Pressdown: 15 x 3 @ 21
- Seated Hammer Curl: 10 x 3 @ 12
- Seated DB Lateral Raise: 10, 5, 5, 4, 4 @ 9.

[JamesFazz]

Thursday, 26 December, 2024
- Squat: 5 x 3 @ 120
- CG Bench: 5 x 5 @ 75
- Deadlift: 5 x 1 @ 157.5
- Seated DB Lateral Raise: 10 x 4, 8 x 1 @ 8.

Solid progress.

Merry Christmas.

[JamesFazz]

Saturday, 28 December 2024
- Back Squat: 5 x 3 @ 122.5
- Press: 5 x 3 @ 57.5
- Chin Ups: 7 x 3 @ BW+2.5
- Seated DB Press: 10 x 5 @ 22
- DB Preacher Curl: 10 x 3 @ 12
- Cable Overhead Ext: 10 @ 21.5, 15 & 10 @ 18.5.

Some really good progress on the Press lately. The micro plates I’ve ordered have not yet arrived so I’ll repeat this load on Tuesday and then sim to progress again, following the 15 hard reps rule as required.

Squat is starting to feel challenging although rest is still around 3 minutes between sets. Should be able to progress each session a little bit longer, especially if Thursday becomes a light session soon.

Everything else was bodybuilding nonsense but I enjoy it 🙂

[JamesFazz]

Tuesday, 31 December 2024
- Squat: 5 x 3 @ 125
- Press: 5 x 1 @ 60 (PR), 5 x 2 @ 55
- Barbell Row: 8 x 3 @ 85
- Cable Pressdown: 15 @ 24, 13 @ 24, 15 @ 21
- Seated Hammer Curl: 10 x 3 @ 14.

Happy New Year.