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Quit Your Jibba Jabba
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16-12-2010 3:27pm#1Hey there.
So it's a slow work day and I feel it's about time that I started logging my progress.
I started back in the gym around the end of August 2010. I've been tracking my progress in my note book but this way seems a better idea. So here goes.
Age: 23
Weight: 85 Kg
Height 178 cm
The main objective is to build up on power and strength. I suppose I currently would be stronger in the lower body and I'd like to even up the balance a bit. I've also suffered with hamstring injuries in the last year or two and I'm hoping the weights will improve my hamstrings strength.
My main sport is Gaelic Football. I also play other sports such as soccer and golf but they are more past times than anything.
I work 9 til 5 weekdays and have college wednesday evenings and at the weekends. At the moment I'm going to the gym Mondays & Thursdays. The plan is to fit in another session but while college is on it's pretty difficult.
The Diet
Breakfast - 8am
Normally a bowl of porridge with honey followed by a couple slices of toast with marmalade or something. Cup of tea or coffee also.
Break - 11am
Banana / Apple & cup of tea / coffee.
Lunch - 1pm
Normally a brown bread sandwich with ham & cheese. Sometimes tuna or chicken. I also have an apple / banana. A pastry or a bar of chocolate and a cup of tea / coffee.
Dinner - 6pm
Varies most evenings. It tends to be fairly healthy most evening. Chicken, fish, bacon, Steak. Whatever really. Potatoes and veg also.
Supper - 9pm
Cereal or sandwich with tea or coffee.
It's not the best diet but it's ok and it works for me. Obviously I could cut out the sweet stuff but I've got a fecker of a sweet tooth.
The Workout (Mondays & Thursdays)
Unfortunately I only get to the the gym twice a week so I do the same routine both days. It goes something like this in order.
1) Powercleans - 5 Sets * 3 Reps
2) Deadlifts - 5 Sets * 3 Reps
3) Bench Press - 3 Sets * 8 Reps
4) Squats - 3 Sets * 8 Reps
5) One Arm Row
6) T Bar Row
7) Lunges
8) Curls & Dips
9) Pull Ups
I drink a protein shake straight after the workout. I buy off myprotein.
Other Activities
Monday - Gym
Tuesday - Astro Turf
Wednesday - Core Work At home (Nothing too advanced)
Thursday - Gym
Friday - Running
So there it is. I'll try and post back as often as possible0
Comments
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Monday 16th December 2010
Power Clean (5*3)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 70 kg
Set 4 - 80 kg
Set 5 - 80 kg - failed
Deadlift (5*3)
Set 1 - 110 kg
Set 2 - 110 kg
Set 3 - 115 kg
Set 4 - 115 kg
Set 5 - 120 kg
Bench Press (3*8)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Squats (3*8)
Set 1 - 105 kg
Set 2 - 110 kg
Set 3 - 115 kg
One Arm Row (3*(8*2))
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
Lunges (3*(8*2))
Set 1 - 17.5 kg * 2
Set 2 - 17.5 kg * 2
Set 3 - 17.5 kg * 2
Pull Downs (3*8)
Set 1 - 40 kg
Set 2 - 45 kg
Set 3 - 50 kg
Curls (3*(8*2))
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Dips
Summary
My form on the powercleans was pretty bad once I hit 80kg. Might be a bit heavy at the moment but going to continue with it.
Happy with the deadlifts. Making steady progress.
I've struggled with the bench to progress any further than 60. I know theres a lot of room for improvement here.
On the squats I kind of lost form at the heaviest. Could feel myself bending over too much. Still completed the set even though it was tough.
I sort of strained a muscle in my left elbow. Can't pinpoint when exactly it happened.0 -
Thursday 17th December
Powerclean (5 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 70 kg
Set 5 - 70 kg
Deadlift (5 sets * 3 reps)
Set 1 - 110 kg
Set 2 - 110 kg
Set 3 - 120 kg
Set 4 - 120 kg
Set 5 - 125 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 67.5 kg (Failed on 6th rep)
Bench Press (3 sets * 8 reps)
Set 1 - 110 kg
Set 2 - 115 kg
Set 3 - 120 kg (Failed on 4th rep)
1 Arm Row (3 sets * 8 reps)
25 kg on all sets
Lunges (3 sets * 8 reps)
17.5 kg * 2 on all sets
Pull Down (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 45 kg
Set 3 - 50 kg
Curls & Dips
Used 12.5 kg * 2 on all sets
I also gave overhead squats a go for the first time tonight. They're a lot more difficult than I anticipated. I was only using the bar. No weight added.
Summary
My elbow is still hurting from the last night. Better get it checked out. I'm really feeling it when doing my cleans. Maybe that says something about my form.
Deadlifts are good good. Making good progress.
I failed on the bench but it was no harm really as I stepped up the weight a good bit.
Disappointed with squats. Shouldn't have failed. Having fellas chatting to you when your at your max isn't a good idea.0 -
Monday 20th December 2010
Powerclean (5 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 70 kg
Set 5 - 80 kg ***
I tried the 5th set at 80kg on the PC's but I just couldn't manage it. I think it was more of a focus thing than anything so I dropped the last set down to 70kg.
Deadlift (5 sets * 3 reps)
Set 1 - 115 kg
Set 2 - 120 kg
Set 3 - 125 kg
Set 4 - 130 kg
Set 5 - 135 kg ***
I struggled with my 5th set of deadlifts at 135kg. I just couldn't get a grip of the bar. It kept slipping when I went for lifting. Time to invest in some chalk me thinks.
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 60 kg
I struggled with the 2nd set on the bench. I got the 8 reps at 65kg but knew I wouldn't get another set at the same weight so I dropped it back to 60kg.
Squats (3 sets * 8 reps)
Set 1 - 115 kg
Set 2 - 120 kg
Set 3 - 125 kg
Squats were good today. 3rd set was real difficult but I managed to complete it at 135kg. Well happy with this.
Lunges (3 sets * 8 reps)
17.5 kg * 2 on all sets
Summary:
I cut this session short but got my main lifts done. Indoor soccer crowd were short 1 so I said I'd fill in.
Overall it was a bit of a struggle as I've mentioned a few times already. I think this could be down to a feed of porter on both Friday and Satuday. Not good for the body at all.0 -
Wednesday 22th December 2010
Powerclean (5 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 60 kg
Set 5 - 60 kg
My elbow is still giving me pain and I just couldn't lift 70 kg a second time so I dropped it back down to 60 kg for the last 2 sets which I was pretty comfortable at.
Deadlift (5 sets * 3 reps)
Set 1 - 115 kg
Set 2 - 120 kg
Set 3 - 125 kg
Set 4 - 130 kg
Set 5 - 135 kg
Pretty good today I must say. Having a bit of trouble with grip on the 5th set with the grip. Could definitely lift a good bit more if my grip wasn't so weak.
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 60 kg ***
Only got to 7 reps on the 3rd set. I also had to drop down from 65 after the 2nd set as i knew I had no chance in the third.
Squats (3 sets * 8 reps)
Set 1 - 110 kg
Set 2 - 120 kg
Set 3 - 125 kg
Squats good again today. Maybe form on the last set wasn't as good as it should have been.
Pull Down Machine (3 sets * 8 reps) Don't know proper name???
Set 1 - 40 kg
Set 2 - 45 kg
Set 3 - 50 kg
Superset these with the lunges. No particular reason just that I was in a hurry.
Lunges (3 sets * 8 reps)
17.5 kg * 2 on all sets
T Bar Row (3 sets * 8 reps)
Set 1 - 30 kg
Set 2 - 35 kg
Set 3 - 35 kg
I did some curls, dips, and pull ups to finish off the session.
Summary:
Good enough workout overall. No one else at the gym so I wasted hardly any time. You definitely get a lot more done and are more focused.
Unfortunately I might not see the gym til the new year now. Sure we'll see what happens.0 -
Friday 24th December 2010
Powerclean (5 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 60 kg
Set 5 - 60 kg
Powercleans suck at the moment. Still struggling with attempting the second set at 70kg
Deadlift (6 sets * 3 reps)
Set 1 - 115 kg
Set 2 - 115 kg
Set 3 - 115 kg
Set 4 - 125 kg
Set 5 - 140 kg
Set 6 - 150 kg
Feeling pretty good after these. Changed the grip. I tryed the underhand grip for the first time today. Made a big difference.
Bench Press (5 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (7 Reps)
Set 3 - 70 kg (3 Reps)
Set 4 - 65 kg (6 Reps)
Set 5 - 60 kg (7 Reps)
Had a friend spotting me today so I could afford to go for 70 kg after failing on 65 kg. I did two extra sets kind of as a punishment for failing two sets.
Squats (4 sets * 8 reps)
Set 1 - 110 kg
Set 2 - 120 kg
Set 3 - 130 kg
Set 4 - 140 kg (3 Reps)
Qualitry squats today. I did the set at 140 kg just to see what my max is. Pretty happy with the progress I've made on these lifts recently.
Summary:
My regular gym is going to be shut for a while but a friend who has a garage gym is home for Christmas. It's the first time in a good while I've gotten some tips on my technique and it was pretty helpful. I could also afford to push it to the last when you've a fella with you. Hopefully going to introduce some new lifts over Christmas. Time to change up the routine a bit.0 -
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Tuesday 28th December 2010
Powerclean (6 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Set 4 - 70 kg
Set 5 - 75 kg (1 Reps)
Set 6 - 70 kg
Deadlift (5 sets * 3 reps)
Set 1 - 120 kg
Set 2 - 130 kg
Set 3 - 140 kg
Set 4 - 150 kg
Set 5 - 155 kg (2 Reps)
Bench Press (4 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (7 Reps)
Set 3 - 67.5 kg (5 Reps)
Set 4 - 70 kg (4 Reps)
Superset
Treehuggers (4 sets * 6 reps)
Set 1 - 16 kg * 2
Set 2 - 11 kg * 2
Set 3 - 11 kg * 2
Set 4 - 11 kg * 2
Back Squats (4 sets * 8 reps)
Set 1 - 110 kg
Set 2 - 120 kg
Set 3 - 125 kg (5 Reps)
Set 4 - 130 kg (3 Reps)
Superset with Front Squats
Front Squats (4 sets * 8 reps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Set 4 - 20 kg
Overhead Press (4 sets)
Set 1 - 30 kg (10 Reps)
Set 2 - 35 kg (8 Reps)
Set 3 - 40 kg (6 Reps)
Set 4 - 45 kg (4 Reps)
Superset with Deltoid Raises
Deltoid Raises (4 sets * 8 Reps) 3 Variations
Set 1 - 5 kg *2
Set 2 - 5 kg *2
Set 3 - 5 kg *2
Set 4 - 5 kg *2
Summary:
Another workout after beering the previous night. I'll get nothing done if I don't do this. It's beer every night at the moment. The sooner Christmas is over the better.
Well today I introduced a few new lifts. I'm starting out light with them and hopefully I'll make quick progress. The overhead Press got real tough as I got into the 4th set. Felt good once I completed them. The raises at the end were a killer even though I was lifting very little weight.
Anywho.... time for more beer.0 -
Monday 4th January 2010
Powerclean (6 sets * 3 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 70 kg
Set 5 - 75 kg
Set 6 - 40 kg
Deadlift (5 sets * 3 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 140 kg
Set 4 - 150 kg
Set 5 - 160 kg
Bench Press (4 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 67.5 kg (5 Reps)
Set 4 - 70 kg (4 Reps)
Superset with Treehuggers
Treehuggers (4 sets * 6 reps)
Set 1 - 11 kg * 2
Set 2 - 11 kg * 2
Set 3 - 11 kg * 2
Set 4 - 11 kg * 2
Back Squats (4 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 130 kg (6 Reps)
Set 4 - 140 kg (4 Reps)
Superset with Front Squats
Front Squats (4 sets * 8 reps)
Set 1 - 30 kg
Set 2 - 30 kg
Set 3 - 30 kg
Set 4 - 30 kg
Overhead Press (4 sets)
Set 1 - 35 kg (8 Reps)
Set 2 - 40 kg (8 Reps)
Set 3 - 45 kg (6 Reps)
Set 4 - 50 kg (4 Reps)
Superset with Deltoid Raises
Deltoid Raises (4 sets * 8 Reps) 3 Variations
Set 1 - 5 kg *2
Set 2 - 5 kg *2
Set 3 - 5 kg *2
Set 4 - 5 kg *2
Summary:
When doing my Powercleans I was told that I don't get enough of a shoulde shrug in during the lift. I can't see it myself when doing it so I dropped back to a lighter weight in 6th set to see the difference. I might have to break this lift back down to improve my technique.0 -
Thursday 6th January 2011 - Duration: 1hr 40 mins
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 70 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 160 kg (3 Reps)
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 70 kg (6 Reps)
Set 3 - 72.5 kg (2 Reps)
Superset with Treehuggers
Treehuggers (3 sets * 6 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 140 kg (4 Reps)
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 35 kg
Set 2 - 35 kg
Set 3 - 35 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 35 kg (8 Reps)
Set 2 - 45 kg (6 Reps)
Set 3 - 50 kg (6 Reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Box Jumps
Set 1 - 8 Jumps
Set 2 - 8 Jumps
Set 3 - 8 Jumps
1 Arm Row (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 30 kg
Set 3 - 30 kg
T Bar Row (3 Sets * 8 Reps)
Set 1 - 20 kg
Set 2 - 30 kg
Set 3 - 35 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 45 kg
Set 2 - 50 kg
Set 3 - 55 kg
Summary:
I was back to the regular gym last night.
I decided to reduce the sets and increase the reps in my cleans and deadlifts. I lost my grip on the 3rd set of deadlifts at 160 kg.
It was a good workout. Felt really tired after. The only down point was that it took 1 hr and 40 mins. I must try and reduce this time.
The gym I'm using only has one squat rack so when I'm supersetting the front and back squats I have to load and unload the plates everytime which wastes a lot of time.0 -
Monday 10th January 2011 - Duration: 1hr 15 mins
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 75 kg (4 Reps)
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 160 kg (2 Reps)
Bench Press (4 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (8 Reps)
Set 3 - 70 kg (3 Reps)
Set 4 - 72.5 kg (1 Rep)
Superset with Treehuggers
Treehuggers (4 sets * 6 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Set 4 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 140 kg (6 Reps)
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 40 kg
Set 3 - 40 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (4 Reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Box Jumps (3 Sets * 8 Jumps)
Set 1 - 5 kg
Set 2 - 5 kg
Set 3 - 5 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
1 Arm Row (3 Sets * 10 Reps)
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
T Bar Row (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 35 kg
Set 3 - 40 kg
Bar Curls (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 20 kg
Set 3 - 20 kg
Summary:
I couldn't finish my 3rd set on the deadlifts again. If anyone actually reads this could they recommend best place to get me some chalk.0 -
Thursdayy 13th January 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 75 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 150 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 70 kg (4 Reps)
Superset with Treehuggers
Treehuggers (43 sets * 6 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 130 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 50 kg
Set 2 - 50 kg
Set 3 - 50 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg (6 Reps)
Set 3 - 60 kg (6 Reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 10 kg
Set 2 - 10 kg
Set 3 - 10 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
1 Arm Row (3 Sets * 12 Reps)
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
T Bar Row (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 35 kg
Set 3 - 40 kg
Bicep Curls (3 Sets * 8 Reps)
Set 1 - 12.5 kg * 2
Summary:
I dropped deadlift down from 160 kg so I could complete the 3 sets. My bench is slowly progressing.
Really felt the front squats at 50 kg. I felt a bit of a tweak in the groin. Won't step it up beyond 50 the next day.
Overhead Press. Great exercise. Progressing quickly up the weight. I presume it's gonna slow down pretty quickly..
Walking lunges and the weighted box jumps are by far my most tiring cardio wise exercise. Absolutely shattered after them. Maybe its because its later in the workout.0 -
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Monday January 17th 2011
Powerclean (4 sets * 5 reps)
Set 1 - 50 kg
Set 2 - 60 kg
Set 3 - 70 kg
Set 4 - 80 kg (3 Reps)
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 150 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 70 kg (3 Reps)
Superset with Treehuggers
Treehuggers (3 sets * 6 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg
Set 3 - 140 kg (7 Reps)
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 50 kg
Set 2 - 50 kg
Set 3 - 50 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg (8 Reps)
Set 3 - 60 kg (4 Reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
1 Arm Row (3 Sets * 12 Reps)
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
T Bar Row (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 35 kg
Set 3 - 40 kg0 -
Thursday 20th January 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 80 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 155 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (6 Reps)
Set 3 - 70 kg (4 Reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 120 kg (6 Reps)
Set 3 - 140 kg (6 Reps)
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 50 kg
Set 2 - 50 kg
Set 3 - 50 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (4 Reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Summary:
My 3rd set of clean weren't great. I don't think I was getting enough of a shrug in and my legs were ending up far apart which isn't a good thing.
Bench was pretty awful today.
I'm starting to think do I need to be squatting 140kg. My knees seem a bit sore in recent times. Maybe it's only my imagination. I might drop back the weight. We'll see.
Didn't bother with the smaller exercises during this workout. Down to laziness I guess.0 -
Monday January 24th 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 80 kg (4 reps)
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 150 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (7 reps)
Set 3 - 70 kg (3 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 100 kg
Set 3 - 100 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (6 reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
1 Arm Row (3 Sets * 8 Reps)
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
Summary:
I've decided to drop the back squats down to 100 kg for the 3 sets. I've been feeling it a little bit in my knees in the last few days. Don't want to get injured just for the sake of lifting heavy. I'll probably slowly build back up again. I'm pretty comfortable at 100 kg.
Weighed myself last night. First time I've ever been over 14 stone. Came in about 90 kg. I'm going to put a good bit of this down to christmas weight. Started back football training last night so fitness should start to improve.0 -
Friday January 28th 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 80 kg (4 reps)
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 150 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (6 reps)
Set 3 - 70 kg (3 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 100 kg
Set 3 - 100 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (5 reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
Curls (3 Sets * 8 Reps)
Set 1 - 12.5 kg
Set 2 - 12.5 kg
Set 3 - 12.5 kg0 -
Monday January 31st 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 70 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 120 kg
Set 3 - 140 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 70 kg (3 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 100 kg
Set 3 - 100 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (6 reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Summary:
Real quick workout. Being a Liverpool fan I was in a hurry home to watch the end of the transfer deadline.0 -
Thursday February 2nd 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 80 kg (4 reps)
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 160 kg (3 reps)
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (6 reps)
Set 3 - 70 kg (5 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 100 kg
Set 3 - 100 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg (7 reps)
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg0 -
Monday February 7th 2011
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg
Set 3 - 70 kg (6 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 12.5 kg * 2
Set 2 - 12.5 kg * 2
Set 3 - 12.5 kg * 2
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 70 kg
Set 3 - 75 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 130 kg
Set 3 - 145 kg
Lunges (3 Sets * 8 Reps)
Set 1 - 20 kg * 2
Set 2 - 20 kg * 2
Set 3 - 20 kg * 2
Superset with Box Jumps
Weighted Box Jumps (3 Sets * 8 Jumps)
Set 1 - 20 kg
Set 2 - 20 kg
Set 3 - 20 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
1 Arm Row (3 Sets * 8 Reps)
Set 1 - 25 kg
Set 2 - 25 kg
Set 3 - 25 kg
T Bar Row (3 Sets * 8 Reps)
Set 1 - 30 kg
Set 2 - 35 kg
Set 3 - 40 kg
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
Summary:
No squats today. The rack was being used the whole time I was there.0 -
Monday February 14th 2011
Powerclean (3 sets * 5 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Deadlift (3 sets * 5 reps)
Set 1 - 120 kg
Set 2 - 140 kg
Set 3 - 150 kg
Bench Press (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 65 kg (5 reps)
Set 3 - 70 kg (4 reps)
Superset with Treehuggers
Treehuggers (3 sets * 8 reps)
Set 1 - 15 kg * 2
Set 2 - 15 kg * 2
Set 3 - 15 kg * 2
Back Squats (3 sets * 8 reps)
Set 1 - 100 kg
Set 2 - 100 kg
Set 3 - 100 kg
Superset with Front Squats
Front Squats (3 sets * 8 reps)
Set 1 - 60 kg
Set 2 - 60 kg
Set 3 - 60 kg
Overhead Press (3 sets * 8 reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 50 kg
Superset with Deltoid Raises
Deltoid Raises (3 sets * 8 Reps) 3 Variations Each Set
Set 1 - 5 kg * 2
Set 2 - 5 kg * 2
Set 3 - 5 kg * 2
Lat Pull Down (3 Sets * 8 Reps)
Set 1 - 40 kg
Set 2 - 50 kg
Set 3 - 60 kg
Summary:
Hyper extended my left elbow at football training last Tuesday so I missed a session in the gym last thursday. Elbow still giving a bit of pain.
I've got to stop messing with my numbers. They seem to be all over the place in recent weeks. Moving up and down way too much.0
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