my log part deux...

the drifter

Update ok well as promised and to shut L up im gonna start logging again. Stuff has been going well..im leaner now than ive ever been im 87.5kg down from 98kg at the end of january. Ive graded to my first belt in ju jitsu and have been doing alot of cardio type stuff. my fitness has rocketed up as is to be expected but my strenght has taken a huge hit! the aim is to get down to 83-84kg and then see if ill go back to 90 or stay where i am and give it a go at the 82.5kg class.

The past two weeks my diet has sucked again but i aint out back on weight so i suppose thats some plus. im hoping logging again will get me back on track to lost a few more kg.

Tonight...
Squat
60x5
80x5
100x5
120 3x3
100x5
60x10

SLDL
60x6
100x6
110x6x2-PB
100x6

Glute ham raises( paused)
4 sets of 8

Ab wheel
4 sets of 8

some other core exercise i dont know the name of but is really ghey
4 sets of 10

Thoughts
Nothing really the past 2 months have been pretty stale weight wise...i actually look forward to the cardio/fitness stuff more..

im also looking for some basic bodybuilding program to do for the next 6-8 weeks... any suggestions?... Hanley,L pants etc....i know ye are going to take the piss so off topic is ----> that way!

itsallaboutheL

in reckon Hanley is going to say DC and i'd agree with him... relatively quick and to the point sessions that'll let you get your cardio in too.

the drifter

jujitsu....

1 hr 30 min...

need to find a way to remove large eastern europenas ( i think thats the correct way to say it) lads from my path

the drifter

ok so im on the 5-3-1 band wagon with a bit of Periodization Bible by Dave Tate twist. The high reps on the assistance are going to kill me

im basing my maxes as
MP 60
Squat 140
Bench 130
Deadlift 160

These are well below my old 1rm-5 but im cutting weight im not expecting to make huge gains on the main 4 lifts on this which is why im being conservative...its the high rep assistance work im interested in.


Cycle 1 Week 1 day 1
Bench
warm up
bar x 5
60x5

75x5
90x5
100x7

Close Grip bench
30kgx20
35x20
45x15
50x15
50x15

Inclined Bench
24kg x15
24kg x15
24kg x15
24kg x15
24kg x15


T-bar Rows
30kgx20
30kgx20
30kgx20
30kgx15
30kgx15


Hammer Curls
16kgx15
16kgx15
16kgx15
16kgx15
16kgx15

Cardio
20 min on static bike resistance 7

Thoughts
Hanley your a cu*t.....that is all

Hanley

Shut up, I'm a legend. You know why.

the drifter

Hanley wrote: »

Shut up, I'm a legend. You know why.

mwhaaaaaaaa:p

the drifter

jujitsu 1hr 30 min

ive lost my grapelling mo-jo that is all

cardio,shoot me

If you didnt expect this...

the drifter

cardio,shoot me wrote: »

If you didnt expect this...

oh i wasnt complaining im not a humpy c*nt like L i was mearly stating a fact...the fack being i have lost my mo-jo...L was just whining

itsallaboutheL

Only teh gheys have Mojo's

the drifter

Friday

Deadlift
warm up
bar x10
60x10
80x5

working sets
100x5
115x5
130x9


Leg press
120kgx20x5

Glute Ham Raises
bwx20x5

Core

The things at 2:05 in this vid no idea what theya re called...4 sets of 15

Today

Military Press

warm up
barx10

working sets
40x5
47.5x5
55x8

Bent over rows
55kgx15x5

Tricep pull downs
45lbsx20x5

Curls
fat barx8x4

Thoughts

Its going to take me a while to get the weight/reps on the assistance stuff right esp on the over head press day because i suck at it :P but im liking the high reps on the leg press and glute hams

the drifter

Squat
warm up
barx10
60x5x2

working
80x5
100x5
115x8

Hack squats
60x10x5

45 deg back raise
BWx15x3
MW+5kgx15x2

Abs declined situps
BWx12x5

Cardio
20 min stationary bike resistance 7
Thoughs
tommorows session today because im on call and ill take the chance to train when i get it! hacks squats are stupidly light its my first time ever doing them but i def like em...er wk1 of 5-3-1 over..

BossArky

the drifter wrote: »

ok so im on the 5-3-1 band wagon

im basing my maxes as
MP 60
Squat 140
Bench 130
Deadlift

Military Press

warm up
barx10

working sets
40x5
47.5x5
55x8

If that was your first week of 531 you have started too high on the Military Press, assuming a real 1RM of 60.

The 531 max should be 54, and the last set of 5+ on week 1 military press should be 46kg.

I know 'cos that is exactly what I started on.

the drifter

BossArky wrote: »

If that was your first week of 531 you have started too high on the Military Press, assuming a real 1RM of 60.

The 531 max should be 54, and the last set of 5+ on week 1 military press should be 46kg.

I know 'cos that is exactly what I started on.

well spotted sir.. ive adjusted my maxes though id done 60x5 on the mp recently...ill updated my maxes later on

cardio,shoot me

the drifter wrote: »

because im on call

So be there! :P
are you a doctor/nurse or what?

Hanley

cardio,shoot me wrote: »

So be there! :P
are you a doctor/nurse or what?

(that's what ya get for looking for that fail pic earlier)

the drifter

Hanley wrote: »

(that's what ya get for looking for that fail pic earlier)

looking...ill bloddy find one yet...and when i do its going to be epic

@cardio... im a network engineer for a national carrier..being on call means i have to babysit the network 27/7 for a 7 day period...

or as hanley likes to say...make sure no one breaks the internet...

Hail 2 Da Chimp

the drifter wrote: »

The things at 2:05 in this vid no idea what theya re called...4 sets of 15

Thats the Russian Twist. Never really worked for me...

the drifter

Hail 2 Da Chimp wrote: »

Thats the Russian Twist. Never really worked for me...

meh said ill give it a try....

cardio,shoot me

thank you

celestial

Hail 2 Da Chimp wrote: »

Thats the Russian Twist. Never really worked for me...

Yup Russian twist. Doesn't do a lot for me either. Do hanging leg raises (full stretch or supported on forearms) - much better.

cardio,shoot me

funny they work really well for me.

the drifter

cardio,shoot me wrote: »

funny they work really well for me.

we know your special..we discussed this...


next!

the drifter

Jujitsu 1hr 30 min

that is all....

Hail 2 Da Chimp

the drifter wrote: »

meh said ill give it a try....

Actually gave it a go last night, as long as you isolate your obliques it should be alright - take your shoulders out of the equation altogether.
I've heard it recommended for boxers alright as it strenghtens your core rotation, so this should follow through with your punching.
I supersetted it with some crunches and it was grand, will prob put up the weight significantly though... 10Kg didn't seem to do much.

the drifter

Cycle 1 Week 2 day 1
Bench
warm up
bar x 5
60x5x2

82.5x3
95x3
105x5



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
16kgx15
16kgx15
16kgx15
16kgx15
16kgx15

Core
Declined situpsx15x3

Thoughts
No cardio tonight cause someone broke the internet...2kg increase on the inclines and 10kg on the rows bench was ahrd tonight for some reason but over all im happy

the drifter

today

Itsallabout the L spec diet day

sweet and sour chicken chips and a can of coke..

horrible horrible horrible day...no jujitu tonight cause of work so instead some pigging out.

instert smarmy replies from
L
cardio
and Hanley
and maybe kevpants if he is feeling up to it

cardio,shoot me

im hurt that im not ahead of L on that list

the drifter

cardio,shoot me wrote: »

im hurt that im not ahead of L on that list

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

Hanley

Eh.. that's a re-feed day man. Really important when you're dieting

Gotta put some spin on it!