How to look like a darts player

Dathai

Got really sick while on holidays and the doctors sent me home. Haven't really eaten much in the past week so Im fairly drained. Felt alright yesterday and the day before, kept all the food down too - yay!

Did some light stuff today just to get out and keep busy.

Front squats
60kg x 10, 10, 10

Leg curls
No. 11 x 10, 10, 10, 10

Back ext
BW x 10, 10, 10

Leg extension - warm up the knees.
No. 11 x 10, 12
No. 12 x 10, 10, 10

Leg press
3 sets of 10 @ 160

Nothing fancy or taxing. Really just wanted to do something.

Hate being sick :-(

Dathai

This morning:

Farted around. Attempted some swole.

Dathai

In work late until I finish up at the end of the month which means moar gym time in the morning.

Got in a bit late because I like sleeping. Gym was empty.

Did some front squats, back squats, leg curls and leg extensions.
Really just trying to get back into it after getting sick.

Filmed myself for the lulz on some sets. Such a fat bastard it's unreal.
Forgot how to back squat, it looked good on camera, but didn't feel any tension at the bottom like I usually do.

Less gut, more quads.

Dathai

Training was good. Went to Aussie BBQ after to get the 1lber.

So sick. Never eating there again.

Dathai

Lower back is really tight. Made squatting really ****ty.

Did a few reps of paused squats just to get the position right - wasn't happening.

Back Squats
Worked up in sets of 3's to 100kg.

Front squats
50 x 5
60 x 5
70 x 5

Single leg curls, light leg extensions, leg press, leg curls, heavy leg extensions. Abs.

S'alright. Have to pull the finger out and sort out the squat again.

Dathai

Narrow Grip Bench
60 x 12, 12
50 x 14

Lat pull down
No.9 x 12, 10, 10

Facepulls

DB shrugs

OHP
40kg x 10, 10, 10 - I'll try get another set of 10 next week and then up the weight for the following week.

Loadsa prehab and rehab stuff.

Dathai

Squats
60kg x 5
80kg x 5
90kg x 5
100kg x 4

Front Squats
60kg x 5
70kg x 5,5,5

Single Leg Curls
No.8 x 10,10,8

Leg Extension
No.11 x 10,10,10

Leg Press
80 x 10
120 x 10
160 x 10
200 x 10, 10, 10

Leg Curls
No.14 x 10, 10, 10

Abs

Work ordered sushi, I grabbed as much chicken as I could.

Dathai

****ty max upper body day. Glad I got stuff done though.

Probably take a few days off and train again on wednesday.

Dathai

Squat
60 x 5
80 x 5
90 x 3
100 x 5
110 x 4

Front Squat
60 x 5
70 x 4, 3

Leg Extensions (light, so I don't demolish my knees next)
No.12 x 12, 12, 10

Leg Press
Worked up to 200kg for 3 sets of 10

Leg Curl
No.12 x 10, 10, 10

Quick Ab work.

Happy enough with the squat. Hoping to hit 120kg by the end of the month.

Dathai

Deads
130 x 4 x 4
147.5 x 2 x 2
130 x 8

Good mornings
60kg x 3x8

Db bent row
34kg x 3x8

RDLs
100kg x 8,3 (lower back demolished)

Single Leg Curls
No. 4 x 3x10

Reverse Pulldowns
No. 7 x 3x8

45 back raises
BW + 10kg x 3x10

Leg Curls
No. 11 x 3x10


Not gonna do an upper body session the day before lower body sessions. Shoulders are too ****ed to get under the bar for GMs.

Dathai

Haven't trained all week. I've just been drinking and eating insane amounts of **** ( 2 burger king meals in one go - yeah, I know).

Just did a bit of cardio today and some core work. Gonna try and get a diet done up for me at some stage during the week.

Dathai

Squats
60 x 5
80 x 5
90 x 3
100 x 5

Front Squats
60 x 3x5

Assistance stuff.

Two more weeks and then 6 weeks of 3x5s.

Dathai

Tidied up the diet a good bit, dropped 3kg since the 1st. Going to start weighing stuff out for the next while just to make sure I'm on target. If I see another piece of chicken, I'll ****ing lose it!

Been training as usual though.

Dathai

Yeah, decided just to squat today.

Squat
95 x 5,5,5

Front squat
65 x 5,5,5

RDLS
90 x 8,8,8

Leg Curls
No. 12 x 10, 10, 10

Cable Ab Crunches
No. 15 x 25,25,25,25

Dathai

Haven't had much time to train at all. Been crazy busy with college stuff the past few weeks, so going to get into a daily routine and just get the head down instead of playing it by ear everyday.

Just been squattin' mostly. Down 7kg since the 1st of October.

Dathai

Squats
60 x 5
80 x 5
90 x 3
95 x 3
102.5 x 5, 4 - Got a MANKY cramp in my hamstring that went right through my calf and right up into my arse.

Front squats
3x5 @ 75kg

Leg press
3x10 @ 200kg

My entire right leg is in a jocker. I didn't get much chance to warm up before lifting, so no wonder.

I'll retry this session again during the week.

Dathai

Just did dome light stuff today. Shoulders and knees are kinda sore this week for some reason.

Dathai

Just been doing sets of 3x5 on bench and squat.

Hit 3x3 at 75kg the other day on bench without much effort. Last week of threes and now onto the Ed Coan Bench routine. Hoping to finish up with ~90kg bench and a bit more swole.

Did up a python program for the coan squat and deads, I'll fire up a link later for anyone that wants it. That site AllThingsGym linked to a Coan spreadsheet which had all the incorrect increments for nearly all the lifts. So hopefully my version will be of some use.

Dathai

Coan Squat - Week 1

Squat
60kg x 8, 8

Leg Extensions
3 x 12 @ no.12

Single leg press
40kg x 10, 10, 10

Single Leg Curls
3x10 @ no.7

Calves N Abs.

The single leg press is actually really ****ing hard. I figured I'd be able to do at least 100kg with one leg considering what I leg press with both legs. Started with 40 and it was tough. I'll stick with 40 next week and see how it goes.

Dathai

Coan Bench Week 1

Bench
62.5kg x 10,10
60kg x 8, 7

Close Grip
57.5kg x 10, 8
55kg x 7, 5

Incline
50kg x 10, 10

DB Bench
24kg x 10, 8, 6

Preachers, DB curls, Facepulls, Abs, Calves.

Dathai

OHP
40kg x 10, 10

DB Shoulder press
22.5kg x 10,10,10

Front Raises
12.5kg x 10,10

Lateral Raises
10kg x 10,10

Bent laterals
12.5kg x 10, 10

Facepulls

Dathai

Coan Deads Week 1

Deadlift
105kg x 10

Pendlays - coz I'm **** at bent rows
Worked up in sets of 10 to 60kg.

Stiff Deads
60kg x 10
80kg x 10

DB Bent Rows
42.5kg x 10, 8

Lat Pulldown
Pin 10 x 10, 8

Wide grip low pully
110lb x 10
140lb x 10

45 hypers
2x10 @ BW

Leg Curls
No. 10 x 10, 10

Ab work


The 45 hypers and leg curls un****ulated my back something awesome.

Dathai

Coan Bench - Light Day Week 1

Bench
60 x 10, 10

Tricep Pushdowns
No. 14 x 10, 10, 10

Tricep extensions
20kg x 10, 10

Went home. Hungover as ****.

Dathai

Squattin' - Week 2

Squat
Bar x loads x a few
60kg x 5
80kg x 8,8

Light leg extensions
No.10 x 10, 10

Single leg press
40kg x 10, 10, 10

Single leg curls
No.5 x 10, 10, 10

Hamstrings are still wrecked from Friday. I've had about 400g of protein everyday since Friday. So knackered. Glutamiiiiiiiine.

Dathai

Bench week 2

Bench
62.5 x 10, 10

Narrow grip bench
57.5 x 10, 8
50 x 8

Incline
50 x 10, 8

DB bench
25kg x 10, 8, 6

Calves, abs, 25 mins cross trainer.

Dathai

OHP
40kg x 10, 10

DB Press
20kg x 10, 10, 10

Side laterals
12.5kg x 10, 10

Front raises
12.5kg x 10, 10

Seated side laterals
7.5kg x 10, 10

Dathai

Deads Week 2

Deadlift
115kg x 8

Pendlays
65kg x 10, 8

SLDLs
90kg x 10, 10

Lat Pulldown
No. 10 x 10, 8, 6

DB Rows
42.5 x 10, 8 - hands were ****ed

Bent over laterals
7.5kg x 10, 10

*added awesomeness*

Seated low cable row
140 x 10
160 x 8

45 hypers
BW x 10, 10, 10

Leg curl
No. 10 x 10, 10


Grip work - hung from pull-up bar for like 25 seconds, then 10 seconds

My hands are ****ed. Need deadlift socks. Might buy a decent belt while I'm at it.

Dathai

Bench Light Day - Week 2

Bench
60 x 10, 10 - paused the majority of the reps.

Tricep Pushdowns
No. 10 x 10
No. 14 x 10, 10, 8 - dang

Dips
BW x 3, 3, 3, 3, 3 - 15 total reps. Getting there. Aiming for 3 sets of 5 next week.

E-Z bar Tricep extensions
20kg x 10
25kg x 15, 15, 15

Narrow grip bench
40kg x 15, 12, 12

Curls x Loads

Facepulls, Calves, attempted decline sit ups - remembered why I don't do them (lower back pressure)

Dathai

Squatting - Week 3

Spent all day yesterday un****ulating my shoulders. Red band > Purple Band > Blue Band > Green Band and got flexibility back. Went in to the gym this morning and forgot them all . Spent about 20 minutes trying to get some rotational work done.

Squatting
82.5 x 5, 5

Leg Extensions (light)
No. 10 x 10, 10

Single leg press
50kg x 10, 10

Leg Extensions
No. 14 x 10, 10, 10

Single leg curls
No. 5 x 12, 10, 10

Abs and Calves x a few.

Somehow got my groove back on the squat. Been trying for a few weeks and finally started feeling it.

Dathai

Coan Bench Week 3

Bench
65 x 8,8

Narrow Grip Bench
57.5 x 8, 8

Incline
52.5 x 8,8

Seated Chest Press
60 x 10, 7

DB Bench
25kg x 10, 10

Today was pretty easy. Probably just do 3-4 sets of DB benching instead of the seated chest press, next week. Throw in a few light flyes, job done.

Moar chest.