From beer & buckets...back to basics

colman1212

Upper body max effort

bench
70Kg x 7
80Kg x 5
80Kg x 5
80Kg x 4

bent over row
60Kg x 8
70Kg x 8
70Kg x 8
70Kg x 8

DB Incline bench press
25kg DBs x 8
27.5kg DBs x 8
30kg DBs x 6
30kg DBs x 6


Pull ups
BW x 6
BW x 6
BW x 5

A1 Curls 30kg x 3 x 8
A2 Skull crushers 30kg x 3 x 8
A3 close grip bench 30kg x 3 x 8

colman1212

Lower body high rep

Deadlift
100 kg x 3
110kg x 1
120kg x 1
130kg x 5
140kg x 3
150kg x 2
150kg x 2

Squats
80kg x 10
90kg x 10
85kg x 8

Leg curls
level 8 x 10
level 9 x 10
level 9 x 10

Ab stuff

colman1212

bench
72.5kg x 10
72.5kg x 8
70 kg x 8
60kg x 12

One armed row
30kg x 8
32.5kg x 8
32.5kg x 8

Incline BB bench (45 degree)
50kg x 10
52.5kg x 10
52.5kg x 9
42.5kg x 12

Chins (palms facing)
8
8
5

Dips
12
12
10

curls
32.5kg x 3 x 10

colman1212

Did a session thursday evening and did upper and lowerbody as I couldn't make it in on Friday.

Squats
102.5kg x 5
105kg x 5
105kg x 4

bench
82.5kg x 3
80kg x 3
80kg x 3

Leg press
80kg x 8
120kg x 8
140kg x 8

Incline bench
50kg x 8
52.5kg x 8
52.5kg x 8

pullups
7
7
5

A1 curls 32.5Kg x 3 x 8
A2 skullcrushers 32.5Kg x 3 x 8
A3 close grip bench 32.5Kg x 3 x 8


Far too much beer over the weekend. Detox time and going to focus on training and diet for the next few weeks.

colman1212

Deadlift
100kg x 3
120kg x 1
130kg x 1
140kg x 4
140kg x 4
140kg x 4

Leg curls
level 9 x 10
level 9 x 8
level 8 x 10

Core work - Leg raises & Swiss ball bridge super set.
Had to take off early to meet house mate.

colman1212

Upper body high rep

Bench
75kg x 9
75kg x 8
70kg x 9
60kg x 11

one armed row
30kg x 8
32.5kg x 8
35kg x 8
27.5kg x 14

incline db press
27.5 kg x 10
27.5kg x 9
25kg x 10

Parralell bar Chins (palms facing)
BW x 9
BW x 7
BW x 5

A1 Weighted Dips
+7.5kg x 10
+7.5kg x 10
+7.5kg x 8

A2 Curls
35kg x 10
35kg x 10
35kg x 10


Plenty of volume in tonight I think. Really happy with the session. Feels like I'm getting back on track :-) I'm going to keep it to going out one night a week too.

colman1212

Squat
107.5kg x 5
107.5kg x4
107.5kg x 3

Leg press
80kg x 8
120kg x 8
140kg x 8
160kg x 6

Leg curls
Level 9 x 10
Level 9 x 8
Level 10 x 6

Core work
Little disappointed with the squats but I'll keep at them

colman1212

Bench
85kg x 3
82.5kg x 3
82.5kg x 3
80kg x 5

bent over row
60kg x 8
70kg x 8
75kg x 6
75kg x 6

Incline bench 45 degrees
50kg x 8
55kg x 8
57.5kg x 6
60kg x 6

pull ups
8
8
5

A1 Curls 35kg x 2 x 8
A2 skull crushers 35kg x 2 x 8
A3 close grip bench 35kg x 2 x 8

colman1212

Deadlift
140kg x 3
140kg x 3
120kg x 6
120kg x 6

leg curls
level 8 x 3 x 10

Core work. Done. Was wrecked going in last night. Just went for the sake of it. was never going to be a great session.

colman1212

High rep upper body

Bench
77.5kg x 9
72.5kg x 10
70kg x 11
60kg x 12

one armed DB row
30kg x 10
32.5kg x 10
32.5kg x 10
27.5kg x 11
27.5kg x 11

Db bench press 30 degree incline
27.5kg DBs x 10
27.5kg DBs x 8
25kg DBs x 10

Chins (Palms facing)
8
8
5

A1 Dips
+10kg x 10
+10kg x 8

A2 Curls
35kg x 12
35kg x 12


Lots of volume tonight, by my standards anyway. Good session. Bench feeling strong.

colman1212

Squat
100kg x 1
110kg x 2
100kg x 8
105kg x 5
110kg x 2
110kg x 2

Leg press
80kg x 8
120kg x 6
160kg x 6
160kg x 6

Leg curls
Level 9 x 8
Level 10 x 8
Level 10 x 7

Core work

Didnt warm up properly for squats so never git going really

colman1212

Bench
70kgx2
80kgx1
87.5kgx3
80kgx4

Row
60kgx8
70kgx8
75kgx6
75kgx6
77.5kg6

Incline bench
50kgx8
60kgx6
62.5kgx5
62.5kgx5

Pullups
9
6
5

Didnt do much benching tonight cos was charting to a lad who has been 3 time aus powerlifting champ. Was showing me how messed up my form is.one leg touching the bench, the other way out. Something i really need to sort out

colman1212

Lower body

Deadlift
100kg x 2
120kg x 1
140kg x 3
150kg x 3
150kg x 3
120kg x 8
120kg x 8

Lots of foam rolling - lower back fatigued after deads.

Squats (Legs in bits after deadlifts)
80kg x 8
90kg x 8
90kg x 8

Core work

colman1212

Upper body
bench
80kg x 8
75kg x 8
70kg x 10
60kg x 12

one armed rows
30kg x 12 each arm
32.5kg x 10
32.5kg x 10

incline DB bench
25kg DBs x 12
25kg DBs x 10
25kg DBs x 9

chins palms facing
10
6
6

A1 Dips
+12.5kg x 10
+12.5kg x 9

A2 Curls
40kg x 10
40kg x 9

Good bit of volume today. Happy with how im progressing at the moment. Weighing 90Kg tonight which was a bit surprising but all good. Thats the weight I want to be. Could prob do with being a bit leaner but I'll keep going as I am for the moment. Really enjoying my training.

colman1212

Squats
60kg x 3
80kg x 2
100kg x 2
112.5kg x 4
112.5kg x 3
105kg x 6

45 degree leg press
80kg x 8
120kg x 6
140kg x 6
160kg x 6
180kg x 6
190kg x 6

Some good mornings

Core work

Feels like my strength is coming back fast at the moment, eating loads and its all about nutrition really. I'm actually going to start working with a personal trainer in January. The guy has been austrailian powerlifting champion 3 times so should be interesting. Something different anyway. get me away from my standard stuff hopefully. Also fix my weird form on the bench. Bit of an imbalance there.

colman1212

Bench
90kg x 3
85kg x 4
80 kg x6
60kg x 18!!!!

Bent over row
60kgx8
70kgx8
75kgx 6
77.5kgx6
77.5kgx6

Incline benck
60kg x 5
65kgx5
65kgx5

Pullips
10
6
6

A1 barbell curl 37.5kg x 2 x 8
A2 skullcrushers 37.5kg x 2 x 8
A3 clse grip bench 37.5kg x 2 x 8

Good session 60kg for 18 reps is mental. Really happy with that!!

colman1212

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 2
150kg x 4
155kg x 3
125kg x 8

Squat
80kg x 8
90kg x 11
95kg x 8
80kg x 10

good mornings - load of crap. form is terrible on these

Core work

Really happy with my deadlifts. Felt really strong tonight although I had to do some foam rolling straight after the deadlifts. Lower back was a bit sore. I should do a lot more foam rolling than I do. Meh...

colman1212

bench
60kg x 5
70kg x 3
80kg x 8
70kg x 12
70kg x 10
60kg x 12

one armed row
35kg DB x 10
35kg DB x 10
35kg DB x 10

incline DB bench
27.5kg DBs x 10
27.5kg DBs x 9
27.5kg DBs x 7

chins palms facing
10
7
6

A1 Dips
+15kg x 10
+15kg x 7

A2 Curls
40kg x 8
40kg x 8

Not bad. Always feel like getting sick after this session for some reason.

colman1212

Lower body low rep

squats
110kg x 1
115kg x 3
115kg x 3
105kg x 6
100kg x 6

Leg press
80kg x 6
120kg x 6
160kg x 6
200kg x 6
205kg x 6
205kg x 6

Glute ham raise (dont know if its any good as its at a 45 degree angle)
+10kg x 8
+10kg x 8
+10kg x 8

Core work

Eating far too many carbs at the moment I reckon and although its helping with my lifts I dont want to get fat! 90kg 5ft11. Going to start cutting them out although Friday is hardly the best day to start!!

colman1212

Upper body low rep

Bench
85kg x 1
90kg x 2
92.5kg x 2
85kg x 5
60kg x 19

Bent over row
70 kg x 5
75kg x 5
80kg x 6
80kgx 6

Pull ups
10
6
6

Incline bench
60kg x 5
65kg x 5
67.5kg x 5

A1 curl 40kg x 2 x 8
A2 skullcrushers 40kg x 2 x 8
A3 closegrip bench 40kg 10 6

colman1212

Lower body

Deadlift
120kg x 1
140kg x 1
150kg x 3
160kg x 3
160kg x 2
130kg x 8

Foam rolling - lots of. Lower back always fatigued after deads.

Squat
90kg x 10
95kg x 9
70kg x 18

Core work

Gones.
Deadlift is really strong. Might try hit a 180 max before going home for xmas.

colman1212

Havent been logging the last few nights but training 4 times a week as usual.

Last night was

Deadlift
100kg x 3
120kg x 1
140kg x 1
150kg x 1
160kg x 3
170kg x 1
135kg x 8
135kg x 6

Leg curls
level 9 x 12
level 9 x 11
level 8 x 12

Loads of core work

squats
80kg x 10
90kg x 10

done.

Cut a lot of carbs recently and got a lot leaner beacuse of this. About 88kg at the mo.

RonToole

Serious going on the Deadlift Lad. You gonna make the 180kg you reckon?

How did you feel doing the 170 lift? 155 is my best atm. Loading up on the Carbs I find helps with the big lifts.

Fancy a Gym session in UL when you get back?

colman1212

Fairly standard session tues. need to change it up post xmas.

Bench
80kg x 8
75kg x 8
70kg x 9
65kg x 8
60kg x 10

one armed row
35kg DB x 10
37.5kg DB x 8
37.5kg DB x 8

incline DB bench
30kg dbs x 10
30kg dbs x 8
25kg DBs x 10
25kg DBs x 10

chins (palms facing)
10
7
7

A1 Weighted Dips
+15kg x 8
+15kg x 7

A2 Curls
35kg x 15
35kg x 13

Try and do 3 more sessions before heading back to ireland for xmas on Monday morning.

colman1212

Crap session - getting lean at the mo so strength taking a big hit.

Squat
100kg x 2
110kg x 1
120kg x 1
110kg x 4
110kg x 3
100kg x 6

Leg press
180kg x 6
180kg x 6
180kg x 6

Leg curl

level 9 x 8
level 10 x 7
level 8 x 10

Lots of core work.

Cut a lot of carbs recently and weight has gone from just over 90kg to 87. I've got and feel a lot leaner but feel a bit weak in the gym. I guess it cant be all bulk bulk bulk and get fat! Home for xmas on Monday so will be a lot of beer...

colman1212

Ok so I've been terrible for logging lately but I'm starting back at it today.
So I was back in Ireland for xmas for 2 weeks, trained a couple of times in UL but lost a lot of strength, xmas and beer etc.

Back in Oz now and its time for a new program. Started Joe D's Builit like a badass program. It looks pretty good even thought it sounds a bit gay. I'm intent on logging every session for the next 12 weeks and sticking with it.

Here s today:

Bench
65kg x 8
70kg x 6
75kg x 8

Flat Db bench
15kg Dbs x 25
15kg Dbs x 25

Seated over hand cable rows
level 42.5 x 15
level 50 x 15
level 50 x 15
level 50 x 15

Cable triceps pushdowns (straight bar)
25 x 15
27.5 x 15
25 x 15
22.5 x 15

Db Shrugs
20kg x 15
20kg x 15
20kg x 15

Db lateral raises
5kg dbs x 15
5kg dbs x 15
2.5kg dbs x 15

Barbell complex
A1 deadlift x 10
A2 bent rows x 10
A3 hang cleans x 10
A4 push press x 10
A5 back squat x 10

Started this complex with 40kg, thought it would be handy out - FAIL!
Did it with 30kg just about.
Did a second set with 27.5 kg just about.

Was a great session tonight, not like any program ive done before. Serious amount of volume. Suprisingly tough. Wrecked.

colman1212

RonToole wrote: »

Serious going on the Deadlift Lad. You gonna make the 180kg you reckon?

How did you feel doing the 170 lift? 155 is my best atm. Loading up on the Carbs I find helps with the big lifts.

Fancy a Gym session in UL when you get back?

Well lad, sorry I just saw this now! Disaster. I defo would have done a session with ya. Yeah I usually have a bowl of porridge before each training session.
I emailed you on the program there im starting. Id say youll like it. Check it out.

colman1212

DB squat jumps
+5kg dbs x 6
+5kg dbs x 6
+5kg dbs x 6
+5kg dbs x 6

Squat
80kg x 8
85kg x 6
90kg x 8

A1 45 degree back raises
BW x 15
+5kg x 15
+5kg x 15

A2
Medicine ball twists
3kg ball x 20 ea side
5kg ball x 20 ea side
5kg ball x 20 ea side

1.2k run - 5:30

I haven't ran in absolutely ages so it felt great as tough as it was. I didn't push it much at all but I was pouring sweat after this session. Might have something to do with the weather too. Over 30 degrees here every day.
Enjoing this new program as much as I feel Im going to get weak on it but we'll see. It has got me focused and interested in training again bigtime.

colman1212

I found out tonight there is a big difference between doing a 100 push ups and doing them timed at the end of a work out!

Chins
13
7

Lat pulldown (widegrip)
level 35 x 25 reps
level 40 x 25 reps

Standing DB military press
15kg DBs - 17 reps
15kg DBs - 11 reps

Rolling triceps extension
7.5kg dbs x 8
12.5kg dbs x 8
15kg dbs x 8
15kg dbs x 8

Hammer curls
15kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 7

Core Circuit: x2
A) Toe Touches x20 (second set was a disaster as drank too much water)
Bicycle x 30 Total
C) Side Plank x 30sec each side

100 push-ups as fast as possible: lost the time. Thats how sh1te I was
(25,20,12,12,10,11,10) Funny cos I thought Id do these in 4 handy sets of 25. Arms decided otherwise!!

Good session overall. I've lost some weight recently and am a lot leaner. Not as strong but its all good. Something different anyway. 86.5kg at the moment. Planning on starting back playing rugby next week. Im working as an IT contractor at the moment so dont get paid if I cant work. Praying I dont get injured!!!

colman1212

So got in the gym today to do some deads. Not part of the program but wanted to hit the gym so...


Deadlifts
115kg x 8
120kg x 6
125kg x 8

Leg curls
level 7 x 15
level 7 x 15

powercleans
50kg x 8
60kg x 5
60kg x 5
60kg x 5

Superset
A1 dips x 15 x 15
A2 21's with 27.5kg EZ bar x 21 x 21

Nice session. Felt like doing something. In good shape at the moment. Loving this program. Defo not the strongest ive been but defo the leanest in a long time.