Westside for skinny backstards III

Al_Fernz

Kickboxing

2 hours.

Al_Fernz

Week 1 Day 3

Bench press 50% 7Х1 (55kg) ,55% 6Х1 (60kg) ,60% 5Х1 (65kg) ,65% 4Х1 (72.5kg), 70% 3Х2 (77.5kg) ,75% 2Х2 (82.5kg) ,70% 3Х2 (77.5kg) ,65% 4Х1 (72.5kg), 60% 6Х1 (65kg) ,55% 8Х1 (60kg),50% 10Х1 (55kg) (66)

Flat dumbbells “flies”10Х5 - 22kg

Squat 50% 5Х1 (70kg) ,60% 4Х2 (90kg),70% 3Х2 (100kg) ,75% 3Х5 (107.5kg) (34)

French press 10Х5 - EZ Bar + 50lbs

Stiff Leg Deadlifts 5Х5 100kg

Decent session. I'm going nowhere near failure on any sets and feel strong throughout. The hardest part is trying to stave off boredom because I have so much sets TBH.

Al_Fernz

Week 2 Day1

1.Squat 50% 5Х1 (70kg) ,60% 4Х2 (90kg) ,70% 3Х2 (101kg) ,80%2Х5 (118kg)

2.Bench press 50% 5Х1 (55kg) ,60% 4Х1 (65kg) ,70% 3Х2 (77kg) ,80% 2Х3 (88kg) and then disaster struck. I failed in the fourth set. The first rep was fine but I couldn't get the bar up for the second one. The fifth set I did at 82.5 x2. It was fine and bar speed was good so I loaded up the 88kg for the 6th set. I failed again or so I think. The first rep was fine but the second rep stuck again. I didn't get the chance to see if I could grind the rep out because the "spotter," immediately grabbed the bar. I doubt I would of got it though.

3.Flat dumbbells “flies”10Х5 (22kg)

4.Push ups on the floor with weight (hands shoulders wider) 10Х5 (25lb)

5.Squat 55% 3Х1 (80kg) ,65% 3Х1 (95kg) ,75% 3Х4 (108kg)

6.”Good mornings” (standing) 5Х5 (65kg)

Very disappointed with the failed bench. I'm thinking about revising my bench down to 105kg for the rest of the cycle.

Al_Fernz

Tonight.

Kickboxing 2 hours.

Good session. No sparring but that's OK - I have a date with Shieko tomorrow night! *shudder

Al_Fernz

Deadlift till knees 50% 4Х1 (90kg),60% 4Х2 (108kg),70% 4Х4 (126kg)

Bench press 50% 5Х1 (52.5kg) ,60% 5Х2 (63kg) ,70% 4Х5 (75kg)

Flat dumbbells “flies”10Х3 (22kg) 10X2 (24kg)

Deadlift 50% 4Х1 (90kg), 60% 4Х1 (108kg) ,70% 3Х2 (126kg),75% 3Х5 (135kg)

Squat “scissors” 5+5Х1 (60kg) 5+5X2 (79kg) 5+5X2 (78kg) 5+5X2


I didn't really enjoy this one. I burnt the hand off myself last night cooking, The skin is blistering and it made deadlifting really tough. Hands and grip strength are very under rated. Still I made all the lifts pretty easy - a light session IMO.

Al_Fernz

Kickboxing 1hr 30m.

Light session. No sparring again. I'm still nursing a burnt hand. I'm goin to rest up tomorrow night and let the hand heal up properly. I'd like to say more but Crank is just about to start......

Al_Fernz

Week 2 day 5

1. Squat 50% 4Х1 (72.5kg) ,60% 4Х1 (87kg) ,70% 3Х2 (101kg) ,75% 3Х6 (110kg) (29)

2. Bench press 50% 6Х1 (52.5kg) ,60% 5Х1 (63kg) ,70% 4Х2 (74kg) ,75% 3Х2 (78kg) 80% 2Х2 (85kg) , 75% 4Х1 (78kg) ,70% 5Х1 (74kg) ,60% 6Х1 (63kg) ,50% 7Х1 (52.5kg) (51)

3. Flat dumbbells “flies”10Х5 (24kg)

4. Triceps pushdown 10Х5 fullstack

5. Squat 55% 3Х1 (80kg), 65% 3Х1 (95kg) ,75% 2Х4 (110kg) (14)

6. Stiffleg deadlifts 6Х5 (100kg)

Decent session. Took long enough to get through though. Felt strong throughout but very hungry at the end:o

Al_Fernz

Week 3 Day 1

1.Squat 50% 5Х1 (72.5) ,60% 4Х2 (87kg) ,70% 3Х2 (102kg) ,80% 3Х5 (118kg) (34)

2.Bench press 50% 5Х1 (52.5kg) ,60% 4Х1 (63kg) ,70% 3Х2 (74kg), 80% 3Х5 (84kg) (30)

3.Flat dumbbells “flies”10Х5 (24kg)

4.Push ups with weight 10Х5. (25lbs x10, 35lbs x10, 20kg x10x2, 25kg x10

5.Squat 50% 5Х1 (72.5kg) ,60% 5Х1 (87kg) ,70% 5Х5 (102kg) (35)

6.”Good mornings” (standing) 5Х5. (60kg x8, 70kg x6, 80kg x5x3)

You don't do Sheiko - Sheiko does you. Holy crap. There was so many sets today that I didn't want to do. However, I sucked it up and I'm happy I did. I'm pretty wiped now.

Aside: Haven't weighed myself in a few weeks but I look like I've packed on some lbs in my chest/shoulder region. Eating a lot as well too - not always clean either - but nothing ain't wobbling so its all good.

Al_Fernz

Kickboxing 2 hours

Decent little session.

Al_Fernz

Last Tuesday Night:

1.Deadlift till knees 50% 4Х1 (90kg),60% 4Х1 (110kg),70% 4Х2 (126kg),75% 4Х4 (135kg)

2.Bench press 50% 6Х1 (52.5kg),60% 5Х1 (63kg),70% 4Х2 (74kg),75% 3Х2 (79kg), 80% 2Х2 (85kg),75% 3х2 (79kg),70% 4Х1 (74kg),65% 5Х1 (68kg), 60% 6Х1 (63kg),55% 7Х1 (60kg) ,50% 8Х1 (52.5kg)

3.Flat dumbbells “flies”10Х5.

4.Deadlift from boxes 60% 5Х1 (110kg) ,70% 5Х2 (126kg) ,80% 4Х4.(145kg)

5.Squat “Scissors” 5+5Х5 - 42kg DB

6.Leg Raises 10Х3.

I recall this being tough.

Al_Fernz

Wed Night

Kickboxing 2 hours

Al_Fernz

Thursday

1.Bench press 50% 5Х1 (52.5kg),60% 4Х1 (63kg),70% 3Х2 (74kg),80% 2Х5 (85kg)

2.Squat 50% 5Х1 (72.5kg),60% 5Х1 (87kg) ,70% 5Х2 (102kg) ,75% 4Х5 (110kg)

3.Bench press 50% 6Х1 (52.5kg) ,60% 6Х2 (63kg), 65% 6Х4 (69kg)

4.Flat dumbbells “flies”10Х5 - 24kg

5.”Good mornings” (standing) 5Х5 80kg

Al_Fernz

This Morning:

Squat 72kg 5x1, 87kg 4x1, 102kg 3x2, 116kg 3x2, 124kg 2x4

Bench 52.5kg 5x1, 63kg 4x1, 74kg 3x2, 85kg 3x5

DB Fly 10x5

Close Grip Bench
60kg 8x5

Squat
72.5kg 5x1, 87kg 4x1, 102kg 3x2, 116kg 4x2

Stiffy Deadlift
100kg 5x5

Great workout. I wasn't happy with the first set of 85% squats. I made up for it by doing an extra set. An extra set in Sheiko....I must be mental.

Al_Fernz

Haven't had a chance to log all week.

Monday: Kickboxing 2 hours


Tuesday:

1.Bench press 50% 5Х1 52.5kg ,60% 4Х1 63kg ,70% 3Х2 75kg ,80% 3Х2 85kg , 85% 2Х3 90kg
First set @85% rubbish
Second set better
Third set easy

2.Deadlift 50% 4Х1 90kg, 60% 4Х1 108kg ,70% 3Х2 126kg, 80% 3Х2 135kg, 85% 2Х3 145kg
Easssssssy

3.Bench press 55% 5Х1 60kg, 65% 5Х1 70kg ,75% 4Х4 80kg

4.Flat dumbbells “flies”10Х5 22kgs - slow tempo

5.Squats “Scissors” 5+5Х5 - 1 set at 60kg, 1 at 70kg, 3 at 80kg
This exercise is not good for anything apart from hurting your knees.

Wednesday
Kickboxing 2hours

Thur

1.Squat 50% 5Х1 72kg ,60% 4Х1 87kg ,70% 3Х2 102kg, 80% 3Х6 117kg
So easy

2.Bench press 50% 5Х1 52.5kg ,60% 5Х1 65kg ,70% 5Х5 75kg

3.Flat dumbbells “flies”10Х5 24kg slow tempo

4.Close grip bench 60kg 8x5

5.Stiff leg deadlifts 100kg 8Х5.

6.Leg Raises 15x3

And that is the end of Sheiko.:) It took about 3 weeks to actually adjust to the shear volume of the sessions. In the last week it was handy enough. Squat and deadlift really feel strong. I'm thinking about switching back to a 5x5 for the next month or two.....

kevpants

Al_Fernz wrote: »

5.Squats “Scissors” 5+5Х5 - 1 set at 60kg, 1 at 70kg, 3 at 80kg
This exercise is not good for anything apart from hurting your knees.

What are they Al?

Al_Fernz

kevpants wrote: »

What are they Al?

Barbell lunges

Al_Fernz

Mish mash sesh

Bench
50kg x12
60kg x12
70kg 2x12, last set was 1x12(15second rest) x4 (15second rest) x2

Squat
Bar x12
60kg x12
90kg 3x12

Deadlift
60kg x12
100kg x12

Chin-up
BW x12
+15kg 3x8

EZ Barbell Curl
35kg 4x15 Slow reps for extra pump effects

Rev hyper/calf raise superset
15kg/40kg 3x20/20

Tricep pushdown
Full stack x12- (no rest) -2plates x12 -(no rest) -2plates x12(no rest) -2plates x12(no rest) -2plates x12
Followed by close hand push ups x10

Wow feel the pump. I think I'm going to lash back into the 5x5s next week.

Al_Fernz

Tonight:

Bench:
50kg 1x5
70kg 1x5
77.5kg 5x5

Military Press:
50kg 4x8

Incline Bench
60kg 4x12

Lateral Raises - Strict form
20lbs 3x12, 1x10

Close Grip Bench
50kgs 3x15

Tricep pushdown
Full stack 3x12

Close arm pushups
1x10

Good session.

daveywavey08

lookin good baby

Al_Fernz

daveywavey08 wrote: »

lookin good baby

Cheers mate. Still got a long way to go before I start breaking out the +100kg bench for reps tho.

Al_Fernz

last night
kickboxing 1hr 20mins
No sparring - had an operation on Monday and have some Frankenstein style head stiches....(I await your PMs ladies)

tonight
Deadlift
60kg x8
100kg x5
120kg x5
135kg 5x5....easy

Weighted Chins
+15kg 3x8, 1x6...b1tched out

Seated cable row
Plate 11 x12
Plate 16 x10
Plate 18 3x8

EZ bar curl
30kg-ish 4x12....super slow feel the burn

Lots of stretching.

Happy with this one. Doesn't seem like a lot written down but took the guts of an hour and half to get through.

Al_Fernz

last night
kickboxing 1hr 20mins
No sparring - had an operation on Monday and have some Frankenstein style head stiches....(I await your PMs ladies)

tonight
Deadlift
60kg x8
100kg x5
120kg x5
135kg 5x5....easy

Weighted Chins
+15kg 3x8, 1x6...b1tched out

Seated cable row
Plate 11 x12
Plate 16 x10
Plate 18 3x8

EZ bar curl
30kg-ish 4x12....super slow feel the burn

Lots of stretching.

Happy with this one. Doesn't seem like a lot written down but took the guts of an hour and half to get through.

Al_Fernz

Squat
bar x12
60kg x5
90kg x5
105kg 5x5...easy. a few of the sets were for 6 i think.

Leg Press
Plate 8 x12
Plate 11 4x10

Stiff leg deadlift
100kg 4x10

Seated Calf raise
55kg 3x15

Reverse hyper
+15kg 3x15

leg raises
3x15

Stretching 10mins

Handy session. Feeling real strong post Sheiko.

Al_Fernz

last night
kickboxing 2hrs

tonight
Deadlift
60kg x5
100kg x5
137.5kg 5x5....easy, vewey easy

Weighted Chins
+10kg x8
+15kg 3x8

Seated cable row
Plate 11 x12
Plate 18 3x8

EZ bar curl
30kg-ish 4x12....super slow feel the burn

Loads of super slow concentration curls - arms looked damn good after if I do say so myself

Good session. This 5x5 workout is definitely my favorite. Benching it up on Thursday.

Al_Fernz

Last night:

Kickboxing 2 hours

Tonight:

Bench:
50kg 1x5
70kg 1x5
81kg 5x5

Military Press:
40kg 1x10
53kg 2x8, 1x6

Incline Bench
60kg 4x10

Lateral Raises - Strict form
20lbs 3x12, 1x15

Close Grip Bench
50kgs 4x15

Tricep pushdown
Full stack 3x12

Close arm pushups
3x10

Incline bench strength down a good bit, however lateral raises stronger.

BossArky

What kind of weight are you these days? Still under 80kg?

Al_Fernz

BossArky wrote: »

What kind of weight are you these days? Still under 80kg?

I moved out of home recently (big step ) and my new house doesn't have a scales. However, I can definitely say that I am far over 80kgs these days. I fought in a kickboxing tournament about a month ago and I weighed in at 83kgs - after a heavy breakfast. Since then I think I've put on a few more lbs.

I don't know my bodyfat (apparently you need pics with a shoe for that ) but I can safely say that I am defo under 12, perhaps under 10. People have started to comment on the change in my physique, especially those who haven't seen me in a while. Thats always a good sign that you're making progress as far as I'm concerned.

Diet wise - I like to think I eat well. Lots of protein rich foods like beef, chicken, fish and eggs, veg like spinach, broccoli, peppers, garlic, onions and beans and carb sources like oats, pasta and rice (I don't care whether they're wholewheat or not) dairy sources like yogurt, milk, cheese and fats like olive oil, nuts, sesame seed oil.

That's just a quick snapshot really, I try to keep things as diverse as possible and there aren't too many foods I won't eat. I don't really deprive myself of food I like either and a few desserts/cake are fine in my opinion (in moderation of course).

So in conclusion, no I am not under 80kgs anymore.

Peace out,

A

Al_Fernz

Squat
bar x12
60kg x5
90kg x5
108kg 5x5...handy enough.

Leg Press
Plate 8 x12
Plate 11 3x8, 1x12

Stiff leg deadlift
60kg 1x12
100kg 4x8

Seated Calf raise
50kg 3x15

Reverse hyper
+15kg 3x15

leg raises
3x15

Stretching 10mins

Another good session. I think 115kg 5x5 is possible.

Al_Fernz

tonight
Deadlift
60kg x8
100kg x5
143kg 5x5...struggled a bit - will do the same next week as I was supposed to only do 140 this week

Weighted Chins
+15kg 4x8...I think

Seated cable row
Plate 12 x12
Plate 18 3x8

EZ bar curl
30kg-ish 2x15....super slow feel the burn
40kg 3x8
30kgish 1x15

Concentration curl reverse curl superset x3 - good pump

Stretching 10mins

Kickboxing light sparring - 50mins

Took the guts of 2.5 hours to get through. Very hungry by the end of it.

BossArky

Al_Fernz wrote: »

I moved out of home recently ...

So in conclusion, no I am not under 80kgs anymore.

Agh ok - don't worry, you'll be sub 70kg by xmas