From beer & buckets...back to basics

colman1212

Wrecked. Work - train - sleep during the week these days. Really busy at work.

Here s today:

Bench
67.5kg x 7
72.5kg x 5
77.5kg x 7

Flat Db bench
15kg Dbs x 30
15kg Dbs x 26

A1 Seated over hand cable rows
level 45 x 12
level 50 x 12
level 50 x 12
level 50 x 12

A2 Cable triceps pushdowns (straight bar)
30 x 12
30 x 12
25 x 12
25 x 12

B1 Db Shrugs
22.5kg dbs x 12
22.5kg dbs x 12
22.5kg dbs x 12

B2 Db lateral raises
5kg dbs x 12
5kg dbs x 12
2.5kg dbs x 12

Barbell complex (first 2 sets with 27.5kg, 3rd set with 25kg)
A1 deadlift x 10 x 10 x 10
A2 bent rows x 10 x 10 x 10
A3 hang cleans x 10 x 10 x 10
A4 push press x 10 x 10 x 10
A5 back squat x 10 x 10 x 10

That complex at the end is an absolute killer. Had to push through the whole thing quickly tonight as I was stuck for time. Great session, felt brilliant and at the same time shattered afterwards... SLEEEPPPP.........

colman1212

DB squat jumps
+7.5kg dbs x 6
+7.5kg dbs x 6
+7.5kg dbs x 6
+7.5kg dbs x 6

Squat
82.5kg x 7
87.5kg x 5
92.5kg x 8

A1 45 degree back raises
+10kg x 12
+10kg x 12
+10kg x 12

A2
Medicine ball twists
6kg ball x 15 ea side
6kg ball x 15 ea side
6kg ball x 15 ea side

1.6k run - 5:30

Went hard on the run, level 12 the whole way really but the stupid treadmill never put the time on. Loving this program.

colman1212

Soooo soo tired tonight...need sleeeep.....

Chins
12
8

Lat pulldown (widegrip)
level 35 x 30 reps
level 40 x 25 reps

Standing DB military press
15kg DBs - 18 reps
15kg DBs - 12 reps

A1 Rolling triceps extension
17.5kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 8
15kg dbs x 8

A2 Hammer curls

17.5kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 8
17.5kg dbs x 8
15kg dbs x 8

Core Circuit: x2
A) Toe Touches x20 (second set was done in parts!!)
Bicycle x 30 Total
C) Side Plank x 30sec each side

100 push-ups as fast as possible: 10 mins

Tonight was really tough as im wrecked from work. plenty of sleep this weekend should sort me out..
86.5kg at the moment and pretty lean.

colman1212

Bench
70kg x 6
75kg x 4
80kg x 6

incline Db bench
17.5kg Dbs x 26
17.5kg Dbs x 17

A1 db one armed rows
30kg x 10 each arm
30kg x 10 each arm
30kg x 10 each arm
30kg x 10 each arm

A2 rope triceps pushdowns
35 x 10
35 x 10
30 x 10
30 x 10

B1 barbell Shrugs
60kg x 10
70kg x 10
75kg x 10

B2 Db incline rear delt flies
2.5kg dbs x 10
2.5kg dbs x 10
2.5kg dbs x 10


Barbell complex (first 2 sets with 30kg, 3rd & 4th set with 25kg)
A1 deadlift x 10 x 10 x 10 x 10
A2 bent rows x 10 x 10 x 10 x 10
A3 hang cleans x 10 x 10 x 10 x 10
A4 push press x 10 x 10 x 10 x 10
A5 back squat x 10 x 10 x 10 x 10

colman1212

1. Squat
85kg x 6,
90kg x 4,
100kg x 6

2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15

4. Alternating Forward Lunge, holding 15kg DB’s:
2x45 seconds

5. Ran 700m in 3min 20 seconds (gym was closing)

Found this a good session, really like the new exercises. Bulgarian split squats feels like a great exercise if you play sports etc, both from an explosive and balance point of view..

I've been eating really clean lately and I'm quite lean. I'll have to get my bf% done in a few weeks time.

colman1212

Chin-ups
12, 9

2a. Front Lat Pulldowns (Neutral Grip)
level 40 x 25
level 40 x 20

2b. Standing DB Military Press (Neutral Grip)
15kg dbs x 18
15kg dbs x 13


1-Arm Cable Rear Delt Flyes
level 25 x 10 ea arm
level 25 x 10 ea arm


4. “Run the rack” DB curls
20kg dbs x 8
15kg dbs x 8
12.5kg dbs x 8
10kg dbs x 10



5. Core Circuit: x2
A) Sprinter Sit-ups x 20
V-ups x 15
C) Toe Touches x 15
D) Hip-ups x 15


100 Push-ups
30,15,10,10,10,8,6,5,3,3


That core circuit is sick, I did not finish it. Was in bits, The press ups nearly killed me but did them a lot quicker than last week, maybe 7 mins. Down to 85.5 kg, never been so lean. And still feel like ive a fair bit of strength. Love this program! I'd especially recommend it to anyone trying to cut, I dont think you'd see much strength gains from it being honest. We'll see over the next few weeks I guess...

colman1212

Just wanted to do soemthing this morning.

Deadlifts

115Kg x 6
125Kg x 4
135Kg x 6

powercleans
60Kg x 3
70Kg x 1
60Kg x 3
60Kg x 3

Leg curls
level 7 x 15
level 7 x 16
level 7 x 11

a1 dips
15
15

a2 21s
25kg
25kg

closegrip bench
40Kg x 8
50Kg x 8
60Kg x 8

colman1212

Bench Press:
75kg x 5,
82.5kg x 3,
85kg x 4

Incline DB Press
17.5kg dbs x 30
17.5kg dbs x 18

3A Bent-over 1-Arm DB Rows
32.5kg DB each arm x 8
35kg DB each arm x 8
32.5kg DB each arm x 8
32.5kg DB each arm x 8


3B Triceps Rope Pushdowns:
level 45 x 8
level 45 x 8
level 45 x 8
level 40 x 8


4A BB Shrugs (2 Sec Holds): 3x8
70kg x 8
80kg x 8
80kg x 8

4b. Incline rear dealt flyes, pinkies up:
2.5kg dbs x 10
2.5kg dbs x 10
2.5kg dbs x 10

Barbell complex
A1 deadlift x 10 x 10 x 10 x 10
A2 bent rows x 10 x 10 x 10 x 10
A3 hang cleans x 10 x 10 x 10 x 10
A4 push press x 10 x 10 x 10 x 10
A5 back squat x 10 x 10 x 10 x 10
Set 1 32.5kg Set 2 32.5kg Set 3 30kg Set 4 25kg

One of the best gym sessions ive done in a long time. Great workout. Surprised my bench hasnt completely falling apart as im down around 85 kg BW. So benching BW for 4 reps isn't bad...

colman1212

Tuesday: - Rugby training -

Started back playing a bit of rugby with Brothers RFC here in Brisbane. They seem like a serious club. Maybe a bit more serious than I want to take rugby right now but I'll give it a go for a while and see how I go. Was mostly ball work and sprints/fitness tonight. Not much contact yet it seems. Its the start of the season out here.

Wednesday: - Lower body weights

1. Squat
87.5kg x 5,
95kg x 3,
105kg x 3

2. Bulgarian Split Squat Jumps: 4x5 ea leg (2.5kg dbs)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15 With 15kg

5. Ran 1.2k in 5mins 40 secs

Legs were tired going into tonight session after the rugby training last night. Was meant to do lunges too but somehow forgot them.. My squat has suffered a lot recently since I've lost a bit of weight. Seem to be sitting at about 85.5kg at the moment. Not that worried. Just want to be lean and fit at the moment, will focus on strength again in a couple of months.

colman1212

Thursday: - Rugby training -

Mostly ball work and a little bit of contact.

Friday: - Upper body -

Chin-ups
12, 9

2a. Front Lat Pulldowns (Neutral Grip)
level 40 x 30
level 40 x 20

2b. Standing DB Military Press (Neutral Grip)
15kg dbs x 19
15kg dbs x 13


1-Arm Cable Rear Delt Flyes
level 25 x 10 ea arm
level 25 x 10 ea arm


4. “Run the rack” DB curls
20kg dbs x 8
17.5kg dbs x 8
15kg dbs x 8
12.5kg dbs x 12




5. Core Circuit: x2
A) Sprinter Sit-ups x 20
V-ups x 15
C) Toe Touches x 15
D) Hip-ups x 15


100 Push-ups
20, 20, 20, 20 ,15, 5

Didnt complete the core circuit. was a mess

colman1212

Saturday morning:

deadlifts, 100kg x 3
120kg x 5

close grip bench
60 x 8
65 x 8
60 x 8

Wide grip pull ups
5
5

dips
10
10

So SO SOOooo tired this morning, Trained evryday this week and the rugby is really taking it out of me. Should have left the gym off today,

colman1212

Bench Press:
67.5kg x 7,
72.5kg x 5,
77.5kg x 5

Off-set, Alternate Med Ball Push-ups: 2 x max reps
12
12


3a. Seated Cable Rows (Double-D handle): 3x10
50
50
50

3b. Lying DB triceps extensions: 3x10
12.5kg dbs
15kg dbs
15kg dbs

4a. Cable Face Pull (2 second hold): 3x10
level 40
level 50
level 45

4b. Zottman Curls: 3x10
12.5kg DBs
12.5kg DBs
12.5kg DBs

DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise.

Did this with a 15kg dumbell. I like it.
Didn't log last week at all. Really busy with work etc. Did 3 sessions. Bench really is weak at the moment. Need to focus on my diet. Too much beer at the weekend...

colman1212

Kneeling Jumps
5
4
4
3

Squat
80kg x 7
85kg x 5
92.5kg x 10

3a Supine Hip Thrust (shoulders & feet elevated):
3x10
3b Stability Ball Plank (Ball Under Arms, Feet On Bench):
3x30seconds

4. DB Reverse Lunge, front foot elevated: 2x12 ea leg
15kg dbs

12 rounds of skipping 20 seconds on, 10 off

colman1212

Chin-ups
13
9

Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand)
12
8
5

Standing DB “Modified Arnold Press”
15kg dbs x 3 x 10

Blackburns: 4 Positions, 15 Seconds each x 2 sets
1.25kg plates


Cable Curls
level 50 x 15
level 55 x 15
level 50 x 15


Core Circuit: x 2
A) V-ups x 15 x 15
Hip-ups x 15 x 12
C) Alternating Toe Touch x 10 x 8 ea side

7. Bodyweight Complex: 4x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Tough going!!!

colman1212

Bench Press
70kg x 6
75kg x 4
80kg x 4

Alternate DB bench (flat bench)
2x10 ea arm 22.5kg dbs


Standing Rope “J” Pulldowns: 4x12
level 40
level 40
level 35
level 35

3-Way “Shoulder Shocker”:
2x10 10kg plate, 5kg dbs (this was horrible)

A) Timed DB Shrugs: 2 x 30sec
17.5kg dbs
20kg dbs

B)Alt. Hammer Curls:
17.5kg dbs x 2x10ea arm

6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5
6 reps of each
7 reps of each
8 reps of each
9 reps of each
10 reps of each

Weak at the moment. I'm in good shape fitness wise at the moment but my bench has taken a serious hit. 80kg for 4 reps tonight. That is horrible. I was benching 90kg for 4 before xmas. I have come down from 89kg to 84.5kg thought at the moment so that would prob explain it. I'm pretty lean at the moment. So I'm going to stick with the whole lean fit thing for a while. I can always eat loads and get strong and fat lol...

RonToole

colman1212 wrote: »

Weak at the moment. I'm in good shape fitness wise at the moment but my bench has taken a serious hit. 80kg for 4 reps tonight. That is horrible. I was benching 90kg for 4 before xmas. I have come down from 89kg to 84.5kg thought at the moment so that would prob explain it. I'm pretty lean at the moment. So I'm going to stick with the whole lean fit thing for a while. I can always eat loads and get strong and fat lol...

Well Lad,

Good going on the training. Seems like we've gone opposite ways (weight wise) since you were home.

I'm gone up to 90KG now. Bench is coming along too - 115KG for 1 Rep so well happy but yeah, you're right, the leaner you get the weaker you get, in a sense anyway.

How's things going for you?

colman1212

RonToole wrote: »

Well Lad,

Good going on the training. Seems like we've gone opposite ways (weight wise) since you were home.

I'm gone up to 90KG now. Bench is coming along too - 115KG for 1 Rep so well happy but yeah, you're right, the leaner you get the weaker you get, in a sense anyway.

How's things going for you?

Hey Ronan,
Been terrible for logging the last month or two, been training away but havent had time to log it. Yeah all is going well. Well done on the bench. Id love to get my bench over a 100kg. I'm stepping it up a gear for the next while now though and we'll see if I can kick on...

colman1212

Training yesterday

Deadlift
100kg x 2
120kg x 5
130kg x 5
130kg x 4
130kg x 5

squat
75kg x 10
75kg x 10
80kg x 10

Core circuit x 2
V-ups
toe touches
bridge shoulder touches

core circuit x 2
Spread eagle sit ups
side planks
swiss ball bridge

I'll try and log again for the next few weeks. Been so busy lately.

colman1212

Military press
40kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Arnold press
15kg dbs x 10
20kg dbs x 8
20kg dbs x 7
20kg dbs x 6

wide grip Pullups
6
5
5
4

3 way shoulder shocker
3 sets 15kg plate, 5kg dumbells

triceps cable push down staright bar
3 set of 12 x 45

Curls
3 sets of 12 x 15kg dbs

Core circuit

Was in the gym 5 days this week. Going to try and go hard for a while. Feel like ive got the energy at the moment. work has calmed down a bit.

colman1212

Bench
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
60kg x 10

Incline DB bench
17.5kg Dbs x 24
17.5kg Dbs x 18

A1 One armed row
30kg Db x 10
30kg Db x 10
30kg Db x 10
30kg Db x 10

A2 Triceps pushdown
Level 35 x 10
Level 35 x 10
Level 25 x 10
Level 25 x 10

B1 Shrugs
22.5kg Dbs x 10
25kg Dbs x 10
22.5kg Dbs x 10

B2 Flys
7.5kg dbs x 10
10kg dbs x 10
10kg dbs x 10

C1 Weighted Dips
+15kg x 10
+15kg x 10
+15kg x 10

C2 Curls (straight bar)
40kg x 10
40kg x 8
40kg x 8

Good session. Was really surprised when I weighted myself and I was still only 84kg as I feel a lot stronger and as through I've put on weight. So I guess its good that I'm the same weight but stronger...

colman1212

Powercleans
60kg x 3
60kg x 3
65kg x 3
65kg x 3
65kg x 3

Squats
95kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

RDLS
60 kg x 10
70kg x 10
70kg x 10

Core circuit x 3
Stabillity ball hamstring curl x 15
Spread eagle sit ups +15kg x 15
Stability ball bridge 1min

colman1212

Weighted Chins
BW X 5
+13.25kg x 5
+13.25kg x 5
+13.25kg x 5
+13.25kg x 4

Bench
70kg x 10
70kg x 8
65kg x 10

A1 Lat pulldown
Level 50 x 23
level 50 x 16

A2 DB military press
15kg x 15
15kg x 12

One armed rear delt cable fly
level 15 x 10
level 20 x 10
level 20 x 10
level 20 x 10

Run the rack DB curls
20kg DB's x 8
17.5kg DB's x 8
15kg DB's x 8
12.5kg DB's x 8

Core circuit x 2
Sprinter sit ups
V-Ups
Toe touches
hip ups

75 push ups.

Weighed just under 85kg today. Dont want to go much over 87Kg really. Still pretty lean at the moment. Getting stronger I reckon.

colman1212

Bench
80KG x 5
80KG x 5
80KG x 5
80KG x 5
80KG x 5

Incline DB bench
20KG dbs x 18
17.5KG dbs x 15

A1 One armed rows
32.5kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 8

A2 Triceps pushdowns
10
10
8
8

B1 Shrugs
25kg x 8
27.5kg x 8
27.5kg x 8

B2 Flys
10kg dbs x 10
10kg dbs x 10
10kg dbs x 10

A1 Weighted Dips
+16.25kg x 10
+16.25kg x 10
+16.25kg x 10

A2 Curls
32kg x 15
32kg x 15
32kg x 15

Done. Good Session. Getting stronger again. Around 85kg weight again.

colman1212

Squat
100KG x 5
100KG x 5
100KG x 5
100KG x 5
100KG x 5

PowerCleans
60kg x 2
65kg x 3
67.5kg x 3
67.5kg x 3

RDLS
60kg x 10
65kg x 10
70kg x 10

Core circuit x 2
V-ups x 15
Med Ball twists x 30
Plank with shoulder touches (30)

Core circuit x 2
Stability ball leg curls x 15
Weighted side things x 15
Stability ball plank x 60 secs

Good session. Whoever said you dont need to do isolation core work if you do deadlifts and squats was lying. You defo do.

colman1212

Deadlifts
140kg x 5
140kg x 5
140kg x 5

Squats
70kg x 10
80kg x 10
90kg x 10

Core work.

colman1212

Military press
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Wide grip pull ups
8
7
6

Arnold press
20kg db's x 8
22.5kg db's x 8
22.5kg db's x 6

A1 close grip bench press
50kg x 12
50kg x 12
50kg x 12

A2 db hammer curls
15kg dbs x 10
15kg dbs x 10
15kg dbs x 10


Trained 5 times this week. Felt good. Always hungry though. Eating a ridiculous amount of food.

colman1212

Bench
82.5KG x 5
82.5KG x 4
80KG x 5
82.5KG x 5
82.5KG x 4

Alt med ball push ups
14
14

DB tricep ext
15kg dbs x 12
15kg dbs x 12
15kg dbs x 12
15kg dbs x 12

A1 Face pulls
level 35 x 15
level 45 x 12
level 45 x 12

A2 Zottman curls
12.5kg dbs x 12
12.5kg dbs x 10
7.5kg dbs x 10 (slow)

Core circuit x 3

My bench form is terrible at the moment. It has never been right really been honest and it has held my bench back loads. Need to get this sorted. Maybe a good PT on bench days but most PT's in the gym are terrible. My right tricep is way stronger than my left and my left chest is way stronger than my right.

colman1212

Squat
102.5Kg x 5
102.5Kg x 5
102.5Kg x 5
102.5Kg x 5

Powerclean
60kg x 3
65kg x 3
70Kg x 3
70Kg x 3
70Kg x 1

Hamstring swiss ball curls
15
20
20

Lots of core work.

About 85kg at the moment and still lean.
Squats not that easy. Its amazing, when I was 89 - 90Kg last year I was squating like 130Kg. Its mad the difference 4 kilos can make in terms of strength. 90 kg is prob a bit heavy for my height all the same (5ft10)

colman1212

Weighted Chin ups
BW x 5
+16.25KG x 5
+16.25KG x 5
+16.25KG x 4

Bench Press
75kg x 10
75kg x 8
70kg x 8
60KG x 10

Lat pulldown
level 50 x 10
level 50 x 10
level 50 x 10

Alternate DB bench press
22.5KG dbs x 10
22.5KG dbs x 10
22.5KG dbs x 9

Cable Curls
level 22.5 x 15
level 27.5 x 15
level 25 x 15

Core Circuit

Changed my form on the bench. Much better today.

colman1212

Missed a couple of sessions this weekend due to going out after work friday.
Anyway got in on Sunday for like 40 mins.

Deadlifts
100kg x 3
120kg x 3
130kg x 1
140kg x 5
145kg x 3
100kg x 12

Military press
40kg x 10
40kg x 10
40kg x 8

Not much of a training session but better than nothing I guess.