Go hard or go home

Hanley

That's absolutely savage work dude. I didn't have any credit to write back, but when I got your message I showed it to Malteaser and we were both smiling cos we know how hard you've been working!!

Great job. There's lots more to come too

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Military Press:
1 x 5 x 40kg / 50kg
1 x 5 x 60kg
2 x 3 x 60kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
3 x 5 x 90kg

Chins:
3 x 8

Incine Abs:
3 x 10 x 27.5kg

I'm getting p1ssed off with my military press. It just doesn't seem to be improving so if anyone has any advice on muscle groups to work, be greatly appreciated thanks.

Naos

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 4 x 95kg
2 x 5 x 90kg

Deadlift:
1 x 5 x 60kg / 80kg / 90kg
3 x 5 x 100kg

Dips:
1 x 8 x 20kg
1 x 6 x 20kg

Bicep Curls:
3 x 8 x 20kg

Incline Abs:
3 x 10 x 27.5kg

Hadn't trained in a few days due to a break away but I clearly wasn't on form today. Wanted to stop after bench and just leave the gym but decided to stick it out.

Also was at the Lenny Kravitz concert last night, so some slight cardio there

Malteaser!

It must be almost time you took a trip down to us in TF B!!

Naos

Ya I know! I figure I'm going to work my ass off really hard for next 4 weeks including bit of cardio then come down and we can work on a new program for me?

Hanley

Naos wrote: »

Also was at the Lenny Kravitz concert last night, so some slight cardio there

Lol did you find your pit moving powers had increased?

I remember at Brand New in Tripod last year there was a big group of people who kept falling back on us, and eventually I ended up getting p!ssed. Waited for them to fall into us again, got down low and as they started to steady I pushed forward and most have cleared a radius of 8-10 feet around us. It was awesome!!

Naos wrote: »

Ya I know! I figure I'm going to work my ass off really hard for next 4 weeks including bit of cardio then come down and we can work on a new program for me?

Don't worry, I'm thinking about it already!

Naos

Hahaha, brilliant!

I'd gone to the gym that day and was tiring trying to hold the rain jacket over our (me + gf) head. She could hold the bloody thing longer than me!

There was only one ass who was worthy of a slapping, throwing his elbows about. I stopped him and he tried to start on me but it was defused pretty quickly by his mate and I. Still - gotta get fitter to have more presence :P

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 4 x 95kg
2 x 5 x 90kg

Deadlift:
1 x 5 x 60kg / 80kg / 90kg
3 x 5 x 100kg

Dips:
2 x 8 x 20kg

Bicep Curls:
3 x 8 x 20kg

Incline Abs:
3 x 10 x 27.5kg

Naos

Went swimming today, first time in a while.

6 front crawl + 6 side stroke x 4 = 72 Lengths

Took a minute or two break every 12 lengths, swim cardio gone to the dogs! Took about 70 mins.

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bradford Presses:
1 x 10 x 20kg
1 x 5 x 40kg
1 x 10 x 30kg
1 x 7 x 30kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
2 x 8 x 90kg
1 x 8 x 80kg

Chins:
3 x 8

Incine Abs:
3 x 10 x 27.5kg

Naos

Went swimming today:

6 front crawl + 6 side stroke x 4 = 72 Lengths

Took me between 40 - 45 minutes! Must have made a mistake with my previous 70 minutes...

Naos

Today:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 5 x 95kg
1 x 4 x 95kg
1 x 5 x 95kg

Deadlift:
1 x 5 x 60kg / 80kg
3 x 5 x 110kg

Dips:
2 x 8 x 25kg

Bicep Curls:
3 x 8 x 17.5kg

Incline Abs:
3 x 10 x 27.5kg

Naos

Monday:

2 Hours JiuJitsu

Yesterday:

Squat:
1 x 5 x 60kg / 80kg
3 x 5 x 95kg

Bradford Presses:
1 x 10 x 35kg
1 x 7 x 30kg
1 x 6 x 30kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
2 x 8 x 90kg

Chins:
3 x 8

Naos

Wooo been a while since I posted!

Well I had a bit of an upset a while back which threw a spanner in the works regarding training. Haven't been back at the weights properly yet, going to try and work a lot more on my cardio though as it's severely lacking.

So my week has looked like this so far:

Mon: Jiujitsu
Tue: Judo
Wed: Swimming
Thur: Judo

Going to start to have a think where I can put weight training in as well as some sprint training...

Naos

Mon: Jiujitsu
Tue: Judo
Thur: Judo

Naos

*Comes crawling back*

I know, I know - my training went out the window but I'm going to put it right this year!

To begin with, I have given up alcohol from Jan 5th - Apr 5th.

So here we go...

Mon: Jiujitsu
[ues: Judo

Wed:

Squat:
3 x 10 x 60kg

Benchpress:
3 x 10 x 70kg

Deadlift:
3 x 10 x 70kg

Bicep Curl:
3 x 10 x 12.5kg

Dips:
3 x 10

Incline Abs:
3 x 10 x 15kg

Cardio:
10 mins on Bike
10 mins on Rower
10 mins on Threadmill

Thurs: Judo

Fri:

Squats:
3 x 10 x 60kg

Clean & Press:
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Shrugs:
3 x 10 x 90kg
3 x 10 x 60kg
3 x 10 x 70kg

Pullups:
10, 8, 6

Incline Situps:
3 x 10 x 20kg

Cardio:
10 mins on Bike
20 mins on Rower

I've dropped the weights down in favour of more reps. I'm trying to concentrate on my Judo this year so want to try and build explosive power and increase my stamina/cardio.

All advise/criticism welcome.

Naos

Sunday:

Squat:
3 x 10 x 60kg

Benchpress:
3 x 10 x 70kg

Deadlift:
3 x 10 x 70kg

Bicep Curl:
3 x 10 x 15kg

Dips:
3 x 10

Incline Abs:
3 x 10 x 20kg

Cardio:
10 mins on Bike
10 mins on Rower
10 mins on CrossTrainer

Mon: Jiujitsu
Tues: Judo

Naos

Wednesday:

Squats:
3 x 10 x 62.5kg

Clean & Press(& Going behind head):
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Shrugs:
3 x 10 x 90kg

Pullups:
3 x 5

Incline Situps:
3 x 10 x 25kg

10 mins on Bike

Thurs: Judo

Naos

Friday:

Squat:
3 x 10 x 65kg

Benchpress:
3 x 10 x 70kg

Deadlift:
1 x 10 x 70kg
1 x 10 x 80kg
1 x 10 x 70kg

Bicep Curl:
1 x 10 x 12.5kg
2 x 10 x 15kg

Dips:
3 x 10

Incline Abs:
2 x 20 x 12.5kg
1 x 20

15 mins on Rower

Naos

Sunday:

Squats:
3 x 10 x 65kg

Clean & Press(& Going behind head):
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Cable Rear Delt Pull (?)
3 x 10 x 12kg

Ab Pulldowns:
1 x 10 x 15kg
1 x 10 x 17.5kg
1 x 10 x 20kg

Pullups:
3 x 5

Obliques (45' Side Bend):
3 x 10 x 6kg each side

Incline Situps:
3 x 20 x 12.5kg

Naos

Mon: JiuJitsu
Tues: Judo

Naos

Wednesday:

Squat:
3 x 10 x 65kg

Benchpress:
3 x 10 x 70kg

Deadlift:
3 x 10 x 70kg

Dips:
3 x 10

Ab Pulldowns:
1 x 10 x 22.5kg
2 x 10 x 25kg

Bicep Curl:
3 x 10 x 15kg

Obliques (45' Side Bend):
3 x 10 x 6kg each side

Naos

Went to the gym on 31 Jan, ended up hurting my back after second set of deads

Mon: JiuJitsu

Slipped while walking on the snow and hurt my back, again. No Judo yesterday / weights tonight as a result. Not happy, hopefully will be okay for Judo tomorrow.

Naos

Mon: JiuJitsu
Tues: Judo

Wed:

Wednesday:

Squat:
3 x 5 x 80kg

Benchpress:
3 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 70kg
1 x 5 x 80kg
1 x 5 x 90kg

Dips:
3 x 10

L-raises:
2 x 10

Bicep Curl:
3 x 10 x 15kg

Incline Situps:
3 x 10 x 15kg

Naos

Yesterday:

Squat:
3 x 5 x 90kg

Benchpress:
1 x 5 x 90kg
1 x 4 x 90kg
1 x 2 x 90kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg

Dips:
3 x 10

L-raises:
2 x 10

Bicep Curl:
3 x 10 x 15kg

Dumbell Pullover:
2 x 10 x 25kg

So I failed big time on my bench, tried to push for 3 but the weight just wouldn't budge, came down on top of me and only managed to get one side on the lower rail and worm myself out from underneath it.

Looking back at my weights, it sucks to see I used to lift heavier but I guess this is what the log is for and shows I've just been lazy.

Naos

Yesterday:

Squats:
3 x 5 x 85kg

Bradford Press:
1 x 5 x 40kg
1 x 4 x 45kg
1 x 5 x 40kg

Barbell Row:
3 x 5 x 45kg

Shrugs:
2 x 5 x 110kg
1 x 4 x 110kg

Pullups:
2 x 5
1 x 3

Naos

Monday: Jiujitsu

Yesterday:

Squat:
3 x 5 x 90kg

Benchpress:
3 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg

Dips:
2 x 10

L-raises:
2 x 10

Bicep Curl:
1 x 10 x 17.5kg
1 x 8 x 17.5kg
1 x 4 x 17.5kg

Naos

Tonight:

Squat:
3 x 5 x 90kg

Benchpress:
3 x 5 x 90kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
1 x 5 x 100kg

Dips:
2 x 8 x 10kg

L-raises:
2 x 10

Bicep Curl:
1 x 10 x 17.5kg
1 x 7 x 17.5kg
1 x 4 x 17.5kg

Naos

Fartlek this morning around the Phoenix park for around 40 mins - this did include a good bit of walking though! (Route was longer than I had anticipated :P)

Tonight

Squat:
2 x 5 x 80kg
1 x 5 x 85kg

Military Press:
3 x 5 x 55kg

Barbell Row:
3 x 5 x 55kg

Shrugs:
3 x 5 x 100kg

Naos

Done that fartlek training a few times - should really have wrote it down :S

Squat:
3 x 5 x 90kg

Military Press:
3 x 5 x 60kg

Barbell Row:
3 x 5 x 60kg

Shrugs:
3 x 5 x 100kg

Dips:
1 x 10 x 10kg
1 x 8 x 10kg

L Raises:
2 x 10