Hammar's GAA and strength training log

Hammar

Tuesday 9th September

Cross Trainer 600 calories

Dumbell shoulder press
20'sx 8
32.5's x5

Dumbell hang snatch/snatch or whatever you want to call them
27.5's 1L 1R
32.5's 1L 1R
37.5's 3L 3R
41's X X
37.5's 2L 2R
41's X 2R PR
Never done anymore than 37.5's, Left arm came nowhere close however.

Band work for shoulder.

Hammar

Wednesday 8th

Cross Trainer 600 calories

Thursday 9th

Cross Trainer 500 calories

Friday 10th

Off

Saturday 11th
Cross Trainer 600

Deadlifts
60x5x3
100,110,120,130,140 Kg x3

Sunday 12th
Cross Trainer 600 Calories

Monday 13th
Cross Trainer 900 calories

Deadlift
60 x 5
100x3
120x3
140x1
150x5 PR(Felt very easy,id say id have been good for 8,but i shut it down as im deadlifting 152.5 x5 later this week)
140,120,100x1

Incline dumbell bench
12.5's x 5
25's x 5
32.5's x5
41's x 6

Barbell Bench
tried out 90Kg for 2 reps,to see how it felt,feels light.
Bench and Deadlifts either Thursday/Friday

120 5x5 squat and OHP with accessories,tommorow or wednesday(not looking forward to the squatting )

Hammar

Neck Strain and Shoulder problem, got from SLEEPING :mad: kept me from doing any heavy stuff from Thursday-today

Done
16 sets of light squats Saturday
10 sets of light deadlifts
9-10 sets of light dumbbell bench

2,000 calories off Cross Trainer in that time aswell.

Wednesday 22nd
Deads
60x5

80x5
100x3
120x3
140x1
152.5 x5(PR)
140X1
120X1
100X2

Dumbell Bench
15'sx8 25's x 5
37.5's x5

work sets
46's
x3(arm gave way on 4th)
x5 (PR)
x4
x4
xFail(couldnt even get them up once,and no-one in gym to spot me)

I cant wait until i get down to 12-15%,so i can eat myself(somewhat healthily)to 18 stone.

Hammar

Thursday 23rd

Cross Trainer 750 Calories

Friday 24th

Shoulder Press(Dumbbells)

12.5's x 5
20's x 5
25's x8
27.5's x 5(not sure what happened there)
27.5's x 8 x2
32.5's x 4(shattered at that stage)

Band work for shoulder

5 Sets of Seated Row

Leg Extension 4 sets

Leg Curl 3 sets

Squats
60x6x2
80x5
100x3

work sets
120 5x5
Added belt for last two sets,(normaly train beltless)
They were the two best sets aswell.

Cross Trainer
700 Calories.

Hammar

Saturday 25th
700 Calories, Cross Trainer

Sunday 26th
Off
Monday 27th
Off
Tuesday 28th

900 Calories, Cross Trainer

Wednesday 29th

1,000 Calories Cross Trainer

Deadlift
60, 80, x 5
100,120,x3
140,150,x1

155x5(easy,160x5 is there next week)
140,120,100x1

Dumbell Bench

15's,25's 37.5's x 5

46's
xFail(set up was wrong)
x7(PR)
x5

left it at that,Benching again Saturday

Thursday 1st

1st of October,
started the cardio binge early september,to reduce bodyfat from 18-20% to the low teens.
Clothes are far looser,Hydroxycut has helped. Still not where i want to be however. Strength has increased though which is good.

500 Calories today on Cross Trainer

122.5 5x5 squat and Shoulders tommorow

Hammar

Friday 2nd October

Cross Trainer
52 Minutes
900 Calories

Shoulders
Dumbbell press
20's x 8
30's x 8
x 8
x6

Dumbell Row (30KG)
3x8

Curls(3 sets done straight after each other)
20's x 5
12.5's x 8
4's x 12

Squats
Warm up
10KG plate x 8
15KG plate x 8
20KG plate x5

60x5
80,100 x 3
110x1

122.5
5x5

f**kin squats

Hammar

Saturday 2nd

Off,couldnt get out of bed after squatting the night before.

Sunday 3rd
Cross Trainer
8-900 calories

Monday 4th

Off

Tuesday 5th
Cross Trainer
900 Calories

Wednesday
Cross Trainer
500 calories

Dumbell Bench
15's,22.5's, 32.5's, 37.5's x 5

46's
xFail( right arm gave way pulling me off the bench,much to the laughter of those training with me )
x5+1 assisted
x6
x5

Incline
37.5 x7x2
22.5x8

Lat Pulldown,lots

Hammar

Thursday 8th

Cross Trainer-800 calories

Friday 9th

Mixed day weight wise

Dumbell shoulder press
12.5's,17.5's x 8

32.5's x 8(PR)
x 7
x 6
35KG dumbells next week

Deadlifts
60,80x5
100,120x3
140,150x1

Mistakenly attempted 160x5 instead of 157.5x5,which was what i was to do according to my prgramme
I got 160x3 from 5 attempts,as my grip just didnt want to know tonight.
1st failed rep on first attempt,grip went just before lockout I got the next 3 reps easily enough(although the grip always felt a bit dodgy) and on final attempt, 2nd failure occured as my grip went just as the bar went came up past my knee.
its still some sort of PR,so il count it,but not a good night allround.
160x5,Tuesday night before the football.

Finished off the deadlift session with
140,120,100x1

700 Calories on Cross Trainer.

Hammar

Saturday 09 October

Squats
10 KG plate 1x5 1x8
15KG plate 1x 8
20KG plate 1x8


60KG 1x1 1x5
80KG 1x1 1x3
100KG 1x1 1x3
110KG x1
120KG x1

125KG 5x5,felt good,no problems
i wonder what my 1RM is right now....

Hammar

Sunday 10th October
Cross Trainer 700 calories

Monday 11th

off

Tuesday 12th

Dumbell bench
32.5's 37.5's x 5

46's
x7
x5
x4

Incline
12.5's 17.5's x 8

32.5's x 8

37.5's x 8
x7
x5


Close Grip bench
60 x 8
70 x 6 x 2
75 x 4(Doms city at this stage)



Latt Pull down machine
3/4 sets

Gun show

Cross Trainer 700 calories

Wednesday 13th
Cross Trainer 500 calories.

bestleftfull3

well lads


am 19 5 foot 4 roughly slight build wigh about 9 stone starting in the gym this weekend to bulk up for the winter and get very fit

any ideas on a training programme wat i should focus on??
tanks

Hammar

Thursday 14th October

Deadlift
In and out in 35 minutes before gym closed.

70 x 5 x 2
100 x 4
120 x 3
140 x 1
160 x 5 PR This was my goal when starting 1x5 heavy set per workout,im going to continue this,until i stall,hopefully i can get 170-175 x 5 . 160 felt light tonight.

Finished with
150,130,110,100 x1

Squats/Lunges/Shoulders on Saturday

Hammar

bestleftfull3 wrote: »

well lads


am 19 5 foot 4 roughly slight build wigh about 9 stone starting in the gym this weekend to bulk up for the winter and get very fit

any ideas on a training programme wat i should focus on??
tanks

Erhm,with regards to Diet/Nutrition if you want to bulk, read this sticky,you should have enough information to start bulking up and get fit.

http://www.boards.ie/vbulletin/showthread.php?t=2055963342


With regards a programme.
Have your gym Instructor at the gym you will be going to,to do you out a programme,and Make sure that they show you how to do the lifts correctly and safely!!.
Make sure the programme is based around the following compound lifts:

Squats
Deadlift
Lunges
Some sort of Shoulder or Overhead Press(either dumbbell or barbell)
Bench Press(either dumbbell or barbell)
These should be the core lifts of any programme.

Its crucial you insist on this,as many gym instructors(especially in big corporate gyms from what ive seen)will leave their members on light machine weights and not bother showing them the Core lifts.

You will need to start very light ,and gradually increase the weight bit by bit as you get stonger.
If you have any questions,either PM me or ask on this log.

bestleftfull3

thanks mate !!starting today gona be going three times a week !!im fairly fit as it is just badly need to bulk up and get stronger !!

Hammar

Friday 15th October

Off

Saturday 16th October
went to gym 20 minutes after i woke up,reminded to self,never do this for squat!!! 500 ml of Redbull and two bananas didnt help

Dumbell shoulder press
10's 15's and 20's x 5
25's x 5 x 2
30's x 5 x 2

Squats
5,10, 15,20 Kg plate x 6

60x5
80x3
100x1
110x1
120x1

127.5 5x5
It was messy,had to rerack for 10/15 seconds 4/5 times during last 4 sets,but took next to no rest,so il count it,worst squatting session in a long time.

40 minutes Crosstrainer, 600-700 calories.

Sunday 17th

off

Hammar

Monday 18th
off

Tuesday 19th

Cross Trainer 700 calories

Wednesday 20th

Cross Trainer 800 calories

Got to gym with 35 minutes left,so a nice quick and easy session
Bench
60,70,80,90 x 3
100x1

Deadlift
100,120 x 3
140 x 2
162.5 x 4

Some Curls

Hammar

Thursday 21st

Bench
72.5x5
75x5
77.5x5
80x5
82.5x5
85x5

(Easing back into barbell as ive been dumbell benching only for the last 3/4 months)

Plate Lunges for warm up (both legs obviously)
5KG Plate x 5
10KG Plate x 5
15KG Plate x 5
20KG Plate x 5

Barbell Lunge
30KG x 5
40KG x 5
50KG x 5
60KG x 5

Great exercise robbed from COH's log ,left leg is a bit stronger than right leg,but i didnt have problems with any set.
Il try 70 the next day.


Bent Over Row(havent done this in months,so excuse the low weight)
60x5x2
70x5
75x5
80x5
85x5
90x5
100x5(add belt)

Cross Trainer 50 Minutes 800 Calories.

Hammar

Friday 22th October

Off

Saturday 23rd
Cross Trainer 750 Calories

Deadlift
60x5
80x3
100x3
120x2
140x1
150x1
162.5x2(hamstrings were in agony from thursday night,so didnt attempt the 5)

Dumbell shoulder press
12.5,20,25,27.5 x 5
32.5 x 4 x 2

Seated Row
4 sets

Tate Press
15'sx10
20's x 8
22.5's x8

Sunday 24th
Off

Monday 25th

Cross Trainer 750 calories

Tuesday 26th
Bench
60x5
70x5
80x2

87.5,90, x 5
Easing back into barbell bit by bit,neither were any trouble.

Dumbell Incline
37.5x5x2

Lat Pulldown
loads

Tate Press
20'sx8x2
25's x 8x4

CGP
70X5X2
80X5X1

Gunshow

Cross Trainer
650 calories.

Wednesday 27th

Squats
plate 5kg,10KG,15kg,20kg x 5

60x5
80x5
100x3
110x3
120x1

130KG 5x5(easy,every rep was solid,the week off really helped)

Speed deadlifts
90x3
110x3x2

Lunges
15KG plate 2x5
20kg plate 3x5

Hammar

Saturday,Sunday, 30/31'st October and Monday 1st November
off

Tuesday 2nd October

Dumbell bench
12.4's, 17.5's, 22.5's 27.5's and 32.5's x 8

CGBP
60x8
70x6
80x4

Lat Pulldown
4 Sets

Tricep work

Wednesday 3rd November
Dumbbell snatch

32.5's 2x5(each arm)
37.5's 2x5(each arm)

Dumbbell Clean and Press
46 KG
Right-2 Clean and 2 Press
Left- 2 Clean and 0 Press(not even close)

Seated Row
5 Sets


frontal raise
3 sets

Dumbell shoulder press
25's (2x8)

Thursday 4th
Off(College work)

Friday 5th
Off(due to work)

Saturday 6th
Squat
Warm, up
Plate Squats
5Kg x 5
10 x 5
15x5
20x5

Proper Squats
60x5
80x3
100x3
110x3
120x3

Work Sets
132.5 5X5(absolutely delighted with how my squat is going,every rep was below parallel to powerlifting depth)

Bench
72.5 x 3
80x1
90x1
95x5(easy enough)

Sunday 7th ,Monday 8th

Off

Tuesday 9th
Bench

Dumbells
37.5's (3x6)

Normal Bench
80,90,92.5,95 and 97.5 x 1
(all easy reps)

Latt Pulldown
6 sets

CGBP
80x5x2

Tate Press
12.5's x5
15's x 5
17.5'sx5
25's x5
27.5's x 5

Wednesday 10th

After a Two week break
Tonight was deadlift night

60x5
100x3
120x2
140x1
150x1

162.5 x 0 :mad: :mad: :mad: :mad: :mad:
2 weeks after 160x5x1,and i couldnt do one rep because of my **** grip.
Im sure there are hundreds of 12/13 year old girls in this country with better grip than me :mad: :mad: :mad: :mad: :mad:
On my only attempt at this weight,the 162.5 came up easy,but as usual when i tried locking out,im left holding the bar with my baby finger,ring finger and middle finger on each hand,as my index finger and thumb on both hands always come lose. I am getting seriously pissed off with what used to be my favourite lift.

As my gym doesnt allow proper chalk,
Im left with either liquid chalk and /or straps option.

Finished off with Lunges(reps each leg)
50 x 5
60x5
70KG x 3(PR)
more left in the tank,but i just wanted to get out of there.

Hammar

Ok
il update this

weight is now 97/98 KG

Bench Press max is 105KG,(failed 110 and 107.5 last week)
Squat, 137.5 5x5 was done easily last saturday(every rep was deep)
Deadlift,160x1x5 three weeks ago,yet my grip failed at lockout on 4 attempts at 162.5 two weeks ago. ghey :mad:
Lunges,up to 80KG x3(easy)

Squatting and Lunges are doing great,increasing with weight all the time
My bench is pathetic
That hot chick from Harry Potter can probably deadlift more than me.
I have a problem with my left shoulder,as it keeps on giving way on incline dumbbell presses and shoulder presses.
Chiropractic help is needed.

Hammar

-Squatting 140 5x5 today

-Tried some Pin Presses last night with 110,115 and 120 KG,set the pins just above my chest,but its some awkward movement,and i dont like them.
Failed on 120 as it didnt budge after i lowered it down.

-Bent over rows 100KG 5x5 and 110 3x3, going to increase these by 5KG each workout.


-Deadlifts from box,from shin level, worked up from 150/160/170/175 to 180,it came off the box easily,but once again i had serious problems locking out and had to let go,as my grip didnt want to know,ordering straps this weekend from irishlifting.

Hammar

Forgot about this yoke

Lift Max:
Bench Press 120 KG
Squat 170 KG
Deadlift 175 KG
Shoulder
Press 35's x 6-8 reps

Im fatter than ever.

Hammar

Thursday 3/4/11
Dumbell Bench(Flat)
10's, 20's 30's 40's x 5
45's x 8

28's x 5
35's x 5
40's x 5(light as f**k)

Squats
60x5
80x5
100x5
117.5 x 5
137.5 x 5
152.5 5x1

Lunges(with dumbbells)
3 Light sets
3 Heavy

Ive been given the all clear to run again,by physio, and wouldnt you know,im in agony as i had an allergic reaction to something i drank last weekend.
Tequilla
Any arm movement is sore as f**k.

Hammar

Saturday 5/3/11

Bench

40,60,80,100 x 5
102.5 x 3( lots more in the tank)

Squat
70,100 x 5
120 x 5x2
140x3
155x3

Barbell
Row
70
95
105 x 5

Cheating bastard of a row, with lots of knee extension
120 x 5
120 x 3

Deadlifts and running later on.

Hammar

Deads
60,90,x5
120 x 4
155x5

Run
just under 10K in 57 Minutes,

Hammar

Alright
A plea to anyone who may read my log.
Has anyone any experience with training with shingles???
What can i, or cant i do?

Hammar

itsallaboutheL

lol.

You could do throws with them.

Pretend they're a dicus.

Hammar

itsallaboutheL wrote: »

lol.

You could do throws with them.

Pretend they're a dicus.

lulz
i wish it were those type of shingles and not the viral infectious disease.
Good news is,if i train at a gym,i could infect an adult who has never got chicken pocks and potentially kill them!!!

profit.

Hammar

9/3/11

(AM)
Mr Doctor: No lifting or exercise for a few weeks as you are now suffering from "Postherpetic neuralgia" or some ****e.

I nodded politely and told him,i agreed with him.


(PM)
Bench
40, 60, 80 X 5
102.5 (5 X 1) Easy

Squat
50,70,90 x 5
105 (3x3)
115 (3x3)

Row
60x5
70x5x2
80x5x2

10/3/11
D'bell bench
10's,20's,30's,40's x 5
45's x 8

Squat
60,80,100,120 x 3
140x 3
(Add Belt)
160 (1x3)
some ugly reps with 160.
5 singles of it on Saturday.

Upright Row
3x8

Row
60,70,80,90 x 8
100x8(not done with the greatest form ever seen)

Shoulder Press( d'bell)
10's
20's
30's
x5
should have left these until tommorow,but i got bored.

Deads/OHP tommorow