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my log part deux...

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    #272
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    Eh.. that's a re-feed day man. Really important when you're dieting ;)

    Gotta put some spin on it!

    See cardio....this is the level of bulls*it you should aspire to achieve:D


    Also dieting is bothering me i havent droppe weight in 4 weeks :( 87kg.....i cant cut any more carbs...ill die...


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    #273
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »

    Also dieting is bothering me i havent droppe weight in 4 weeks :( 87kg.....i cant cut any more carbs...ill die...

    That's why you needed a re-feed!


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    #274
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    That's why you needed a re-feed!

    your prob right!!


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    #275
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    That's some nice benching...the one thing about increasing assistance weight on this programme I find (and this might be completely individual) is that depending on th week, how many reps you go for on the main lift, etc, assistance can feel completely different from week to week.


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    #276
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Cycle 1 week 2 day 1

    Deadlift
    warm up
    bar x10x2
    60x10x1


    working sets
    107.5x3
    122.5x3
    140x5


    Leg press
    140kgx20x5

    Glute Ham Raises
    bwx20x5

    Core

    ab wheel
    bwx8x4

    Russian twist

    some stupidly light swiss ball x8x4

    Cardio

    15 min cycle resistance 7

    Thoughts

    Savage session Deadlifts felt really good...Leg Press were epic...really liking the assistance on this


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    #277
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    the drifter wrote: »
    your still young by the time you catch up i foresee your level of bullsh*t to far out weigh L's

    ROLF;)


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    #278
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Saturday

    Military Press

    warm up
    barx10

    working sets
    44x3
    50x3
    57.5x5


    Bent over rows
    65x15x5

    Flat DB bench
    28x15x3 28x12x2


    Tricep pull downs
    80lbsx20x5

    Cardio
    Static bike 20 min resistance 7


    Thoughts

    Happy enough with this MP's were very strong .DB press wasnt the best though.


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    #279
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Cycle 1 week2
    Squat
    warm up
    barx10
    60x5x2

    working
    95x3
    107.5x3
    122.5x5

    Hack squats
    70x10x5

    45 deg back raise
    BWx15x3
    MW+10kgx15x2

    Core
    Ab Wheel
    8x4

    Crunchs
    8x4

    Cardio
    20 min cross trainer

    Thoughs
    Squats felt ubber strong today first time ive felt comfortable under a squat bar in months...if it keeps feeling like this i shouldnt have a problem getting back to my old weights in a few months


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    #280
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Jujitsu
    1hr 30 min

    striking kicks punches knees elbows hooks uppercuts...1,2 or 3 min rounds with a partner...


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    #281
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Cycle 1 Week 3 day 1
    Bench
    warm up
    bar x 5
    60x5x2

    87.5x5
    100x3
    112.5x2



    Inclined Bench
    26kg x15
    26kg x15
    26kg x15
    26kg x15
    26kg x15

    Tricep extensions
    15kgx20
    15x20
    15x20
    15x20
    15x20


    T-bar Rows
    40kgx20
    40kgx20
    40kgx20
    40kgx15
    40kgx15


    Hammer Curls
    18kgx15
    18kgx15
    18kgx15
    18kgx15
    18kgx15

    Core
    Declined situpsx15x3

    Thoughts

    Im weak.....im really not happy with my diet and training lately..i need to cop myself on..i should be stronger than this even at 87kg...


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    #282
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Is the fappin about with high rep stuff really all that helpful??


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    #283
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    what is it with you and fappin lately?

    im finding it pretty good to be honest...im not doing it long enough to comment more on it though


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    #284
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    No more training for me till today week...

    was hoping to get a deadlift session and jujitus in tonight but it appears ive caught some sort of bug...and im meant to be off to spain tommorow...


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    #285
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    ok ive been back from spain since last wednesday done a bit of training but nothing major..

    weight this am was 88kg

    Tonight

    10km road cycle in 19 min

    50 situps
    50 pushups
    50 leg raises
    50 BW squats

    reason being i couldnt make ul this evening but ill be starting another wave of 5-3-1 on wednesday evening...


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    #286
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Jujitsu

    1hr 30 min


    that is all....


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    #287
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Bench
    55x10x2
    70x5
    102.5x6

    working sets
    77.5x5
    90x5
    102.5x5


    Inclinded Bench
    60x10
    60x9
    60x8
    60x7
    60x6

    Bent over rows
    60x10x5

    Tricep pulldowns
    70lbsx10x5

    Barbell Curls
    30kgx6x5

    Thoughts
    Pathethic...the only thing good today was the bench...


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    #288
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Jujitsu

    1hr 30 min... only 2 drills tonight and not that intenst like the past few striking classes...


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    #289
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    5-3-1 Wave 2 week1 day 2

    Morning
    10k cycle on road...nice..hate dogs...

    Afternoon
    in UL with Mr.L

    Deadlift
    bar x10
    60x10x2
    100x5
    120x5
    135x10--well happy

    Lunges
    40kgx10x5

    Leg curls
    54kgx12x5

    Hanging leg raises
    bwx8x5

    Thoughts

    Happy with this session deadlifts were super easy...and im dying of man/swine flu...this is the second weights session this week there the main lift has felt good..long may it continue


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    #290
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Mp's
    barx10x2

    43x5
    49x5
    57.5x7


    Lat pulldowns
    110lbsx15x5

    Shrugs
    40kgx10x5

    Pushups
    15x5

    Fat abr curls
    bar+10kgx5x5

    Ab wheel
    BWx8x5

    Thoughts
    Decent enough sessions happy enough


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    #291
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Wave2 week 2 day 4

    Squats!!!
    bar x10
    60x5
    80x5
    92x5
    105x5
    120x8

    Hack squats
    machine+40kgx8x5

    Rev hypers
    BWx10
    +5kgx10x5

    Ab wheel
    BWx10x4

    Situps( crunch type thing with 10kg dumbells held up above my head..its weird to explain)
    8x4

    Cardio
    20m cycle resistance 7

    Thoughts
    Gutted i didnt go for 10 + on the 120kg squats...i so had it...they were easy and very very strick..ive done 8 reps before but never this handy and with as strick...conclusion..im lighter and getting stronger again....PROFIT!


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    #292
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    the drifter wrote: »
    Wave2 week 2 day 4

    Squats!!!

    120x8


    Good Stuff:)



    I can bench it..... moohahahahahahaha.....


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    #293
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    itsallaboutheL wrote: »
    Good Stuff:)



    I can bench it..... moohahahahahahaha.....

    easy now...dont let that head of yours get as big as your belly....


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    #294
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    itsallaboutheL wrote: »
    Good Stuff:)



    I can bench it..... moohahahahahahaha.....

    Yah, but can you squat it?


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    #295
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    Yah, but can you squat

    typo there hanley....


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    #296
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Wave2 week 2 day 1

    Bench
    barx10
    60x5x2
    85x3
    95x3
    108x6

    Inclined press
    60x8x5

    Seated rows
    130x10x5

    Tricep pulldowns
    120lbsx10x5

    Curls
    Barbell+10kgx6x5

    Declined Situps
    BWx10x4

    Thoughs
    well happy with that benching...


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    #297
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Tuesday and Thursday this week

    10k cycle and some core work at home...getting hammered with on call this week so just getting some cardio stuff done in at home...back to jujitsu next week....

    P.S i nearly feel guilty for sitting here doing situps watching fraiser.....and getting payed for it...


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    #298
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    5-3-1 Wave 2 week2 day 2



    Deadlift
    bar x10
    60x10x2
    100x5

    110x3
    125x3
    142.5x10--wtf!!

    Lunges
    40kgx10x5

    Leg curls
    54kgx12x5

    Hanging leg raises
    bwx8x5

    Cross trainer
    20 min

    Thoughts


    I donk know where my Deadlift is coming from but im loving it...Technique was spot on too... lock out was a bit slow on the last one but im still well happy with it... i think its a 10 rep PB too....

    If Carlsberg did training sessions.....it would prob be one of Hanleys....but im happy with mine from tonight :P


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    #299
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Hahaha niiiiice. So much for being happy with 8 eh?


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    #300
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    Hahaha niiiiice. So much for being happy with 8 eh?

    i was happy with 8....didnt mean i was gonna stop there :P


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    #301
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Mp's
    barx10x2

    45x3
    55x3
    60x8


    Lat pulldowns
    110lbsx15x5


    Pushups
    15x5

    Fat abr curls
    bar+5kgx5x5

    Ab wheel
    5kgx8x5

    Russian twists
    5kgx8x5

    Thoughts

    Excellent... got called 4 times last night so sleep pattern was fu*ked...well happy i pulled the x8 out of the bag


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