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If you can't beat 'em...

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  • 22-04-2009 1:31pm
    #1
    justdoit
    Registered Users Posts: 165 ✭✭


    Have decided to take the plunge and start to try to keep a log myself. Recently moved to the UK, so after a bit of disruption, I am now getting in to a routine.

    My stats:

    Sex- Male
    Age- 28
    Height- 5'7"
    Weight- 73kg/ 160lbs

    Current lifts on 'big 3' are bench 80kg, squat 105kg, dead 120kg.

    Happy with weight at the moment, having put on about 8kg/ 18lbs over the past 24 months. Maybe like to reach 76kg...

    Starting Thursday, April 23, I'm going to try the following 3 day programme (SS denotes super set, C denotes circuit). Any thoughts or comments welcome:

    Day 1
    SS Clean and press 4 x 5
    SS Mixed grip pull-up 4 x 8

    SS Floor press 3 x 5
    SS One arm dumbell row 3 x 8

    SS Medicine ball sit-up 1 x 50
    SS Swiss ball back extension 1 x 50

    Day 2
    C Walking Lunge 10 reps (each leg)
    C Medicine ball moutain climber 10 reps
    C Close grip medicine ball push-up 10 reps
    C Prisoner squat 20 reps
    C Mixed grip pull-up 6-8 reps
    C Hanging leg raises 5 reps
    C Skipping 50 reps

    Day 3
    SS Deadlift 5 x 5
    SS Medicine ball V-up 5 x 12

    SS One arm dumbell clean and press 3 x 5 (each arm)
    SS Inverted row 3 x F

    SS Two hand dumbell swing 2 x 15
    SS Jumping lunge 2 x 8 (each leg)

    I'll keep y'all posted...


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  • Options
    #2
    justdoit
    Registered Users Posts: 165 ✭✭justdoit


    Day one of new prgramme was tonight. My (tiny) gym was stupidly crowded, so super-setting didn't happen, but got through the following:

    Clean and press 1 x 5 @ 40kg
    Clean and press 3 x 5 @ 50kg
    Mixed grip pull-up 1 x 8 @ BW
    Floor press (dumbell) 3 x 5 @ 65kg
    One arm dumbell row 3 x 8 @ 25kg
    Medicine ball sit-up 2 x 25
    Swiss ball back extension 1 x 50

    Tore a DL scab straight off my shin when I was cleaning- first time doing this exercise, so not sure how my form is. Might try to borrow somebodys camera and post a video for tips.

    Other than that, I really enjoyed doing something different, although my gym frustrates me a lot- no chin up bar, so have to resort to hanging from a barbell at the highest point of a rickety rack.

    Definitely noticed a drop off in my pull up though, having banged out 12 with (relative) ease last time it was part of a workout, this time I struggled to do one set of eight.

    Over and out


  • Options
    #3
    justdoit
    Registered Users Posts: 165 ✭✭justdoit


    Second day was on Saturday (April 25), and it went like this:

    3 x the following circuit (no rest during circuit)

    Weighted lunge 10 reps (each leg) @ 25kg
    Bosu moutain climber 10 reps
    Bosu push-up 10 reps
    Prisoner squat 20 reps
    Mixed grip pull-up 6-8 reps
    Skipping 50 reps

    Enjoyed- completely different to any kind of training I've done recently, and was surprised to feel some stiffness on Sunday.

    Gonna keep going on this programme for a couple of weeks, at least...


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