From beer & buckets...back to basics

colman1212

Bench
85kg x 5
85kg x 5
85kg x 4
60kg x 17

incline db bench
20Kg dbs x 16
20Kg dbs x 10

A1 one armed rows
35kg db x 8
35kg db x 8
35kg db x 8
35kg db x 8

A2 Triceps push down
Level 25 x 8
Level 25 x 8
Level 20 x 12
Level 20 x 12


A1 Face Pulls
12
12
12

A2 Zercher curls
10kg x 12
10kg x 12
10kg x 12

Core circuits.

Great session, bench is feeling strong again. Hopefully can push on a bit on the bench now and start lifting something good. I'd love to bench 110kg for one sometime in the next few months. Probably a big ask.

colman1212

Squats
105kg x 5
105kg x 5
105kg x 5

Powercleans
60KG x 3
65kg x 3
70kg x 2
70kg x 1
72.5kg x 1
72.5kg x 1

RDLS
60kg x 5
65kg x 10
70kg x 10
72.5kg x 8

Foam rolling for lower back

Core circuit x 4
Swiss ball hamstring curls x 20
V-ups x 15
Swiss ball bridge x 1 min
Plank shoulder touches x 30


A1 Hamstring curls
Level 7 x 12
Level 7 x 12
Level 7 x 12

A2 Medicene ball twists
30
30
30

Getting a lot stronger on the core exercises. happy with progress at the moment. Weigh 84kg at the moment and benched 85 for 5 reps the last day which isnt too bad. BW for 5 on the bench is never a bad stat I reckon. Hopefully I can keep progressing for a while

colman1212

Weighted Chins
BW x 5
+17.5kg x 5
+17.5kg x 5
+17.5kg x 5
+17.5kg x 4

Bench
77.5kg x 9
75kg x 8
70kg x 8
60kg x 10

Alternate DB bench
25Kg x 8
25kg x 6

lat pulldown
level 50 x 12
level 50 x 10
level 50 x 10
level 50 x 10

Cable curls
15
12
12
8

Blackburns x 2
15 sec ea area

A1 close grip bench
50kg x 15
50kg x 12
50kg x 12

A2 Leg raises
20
20
20


Good sessiion.

colman1212

Deadlift
100kg x 2
120kg x 2
130kg x 1
140kg x 1
150kg x 4
150kg x 4
150kg x 4
140kg x 5
100kg x 15

Squat
80kg x 5
90kg x 5
95kg x 6

Core Circuit x 3
Spread eagle sit ups
sit-ups legs raised
Side planks
Swiss ball planks

Good session. Deadlift feeling strong. Could have got more I reckon.

colman1212

Military press
40kg x 5
50kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Wide grip pullups
9
7
5
4

A1 Arnold press
20kg dbs x 8
20kg dbs x 8
20kg dbs x 6

A2 Rows
12
12
10

A1 Weighted dips
+15kg x 8
+17.5kg x 8
+17.5kg x 8

A2 21s
30kg x 21
30kg x 21
30kg x 21

Some light core work.
Injured my neck a little tonight I think which resulted in hitting the neurofen plus for the last couple of days. Think it was on the military press. Hope its ok for a gym session 2mo. been eating and sleeping well this weekend. Feel good.

colman1212

Bench
87.5kg x 4
87.5kg x 3
80kg x 6
60kg x 10

Incline DB bench
25Kg dbs x 12
25Kg dbs x 8

A1 Row
Level 50 x 12
Level 50 x 12
Level 50 x 12

A2 Triceps push down
12
12
12

B1 Face pulls
12
12
12

B2 Zercher curls
10kg dbs x 12
10kg dbs x 12
10kg dbs x 12

My neck was still really sore going in today. Tooks a couple of neurofen which allowed me to train and strangely enough my neck has been perfect since I did the session. Must have put something back in place! probably could have done better on the bench if my neck was feeling stronger. We'll see how I go next week.

colman1212

Squat
100kg x 2
107.5kg x 5
107.5kg x 4
100kg x 7
100kg x 6

Powercleans
60kg x 3
65kg x 3
70kg x 3
75kg x 1
60kg x 5

RDL's
60kg x 8
70kg x 8
75kg x 8

Core circuit x 3
A1 Swiss ball hamstring Curls x 21
A2 V-ups x 20
A3 Toe touches x 20,16,12
A4 Side bends with 28kg kettlebell x 15 ea side

Core circuit x 2
B1 Spread eagle sit ups w/ 15kg x 10
B2 Stability ball bridge x 1 min

Leg raises.

Doing a lot of core work at the moment and really enjoying it to be honest. Its weird but strength wise I feel like I'm about 87kgish. I got on the scales last night and I was 84kg so thats really good. I'll have to go back through my log but I reckon I'm near enough to my strongest at 84kg. Feeling really lean at the mo. Happy with training.

colman1212

Weighted chinups
BW x 5
+18.25Kg x 5
+18.25Kg x 5
+18.25Kg x 5
BW x 14

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

Lat pulldown
Level 50 x 12
Level 55 x 10
Level 55 x 10
Level 55 x 10

Alternate DB bench
25's x 10
25's x 9

Cable curls
15
12
10

Core circuit x 3
Swiss ball rolls x 15
Med ball twists x 15 ea side
Plank shoulder touches x 30

A1 Close grip bench
50kg x 18
50kg x 15

A2 DB Hammer curls
17.5's x 8
17.5's x 8

In good shape at the moment but this training 5 days defo takes its toll. Lower back gets very fatigued. Enjoying it at the same time. I've never done so much core work in any program I've done before.

colman1212

Foam rolling..

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
140kg x 1
150kg x 1
155kg x 4
155kg x 3
140kg x 5
110kg x 12

Hamstring curls
level 8 x 10
level 8 x 10
level 8 x 10

Core work.

Foam rolling, foam rolling, foam rolling....

My lower back was in bits going into the gym tonight. Was going to just abandon it but said id go for it. Worked out ok I guess. I need to do lots more foam rolling though. I think 5 days a week is really taking its toll on my lower back. Starting playing touch rugby on wednesdays so that should give me a bit of a break.

RonToole

colman1212 wrote: »

Foam rolling..

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
140kg x 1
150kg x 1
155kg x 4
155kg x 3
140kg x 5
110kg x 12

Hamstring curls
level 8 x 10
level 8 x 10
level 8 x 10

Core work.

Foam rolling, foam rolling, foam rolling....

My lower back was in bits going into the gym tonight. Was going to just abandon it but said id go for it. Worked out ok I guess. I need to do lots more foam rolling though. I think 5 days a week is really taking its toll on my lower back. Starting playing touch rugby on wednesdays so that should give me a bit of a break.

Great work Lad. VERY strong on the Deadlifts - great stuff.

Have to admit I've been missing some sessions the past 4 weeks with late evenings at work etc and only managing 2, 3 Gym sessions. We joined "Bee Fit" a few months back as it's only €20 a month (the joys of saving for a wedding) but I'm fcuking off back to UL - serious equipment over there and I find myself losing strength since I left.

It's addictive but it's WELL worth it. Boo yeah

colman1212

RonToole wrote: »

Great work Lad. VERY strong on the Deadlifts - great stuff.

Have to admit I've been missing some sessions the past 4 weeks with late evenings at work etc and only managing 2, 3 Gym sessions. We joined "Bee Fit" a few months back as it's only €20 a month (the joys of saving for a wedding) but I'm fcuking off back to UL - serious equipment over there and I find myself losing strength since I left.

It's addictive but it's WELL worth it. Boo yeah

Yeah the deadlifts have always come a little bit easier than the bench. Happy with he training at the moment. I'm home for 12 days in August by the way. We'll have to catch up over a few beers. UL is the best gym I've ever trained in. Must try get in for a session when I'm home.

colman1212

Military press
40kg x 5
50kg x 1
55kg x 5
40kg x 10
40kg x 10
40kg x 10

Wide grip pull ups
BW x 10
BW x 6
BW x 6

A1 Shrugs
25's x 10
25's x 10
25's x 10

A2 Db flys
7.5s x 10
7.5s x 10
10s x 8

Weighted dips
+10kg x 10
+15kg x 10
+20kg x 8


Triceps circuit x 3
A1 EZ curls
A2 skullcrushers
A3 Close grip bench


Didnt push the military press tonight cos my back was in bits going into the gym. I prob shouldnt have even trained. That was Friday. I seem to be back in order again today (although I am very hungovver....)

colman1212

Bench
87.5kg x 5 (spotter was lifting so god know what I actually got)
87.5kg x 3
87.5kg x 3

incline db bench
27.5's x 14
27.5's x 8

Curls dropset
17.5's x 10
15's x 10
12.5's x 10
10's x 10

only had 25 mins as gym was closing, was at a work dinner thing.
Why do spotters ALWAYS pull the bar off you when you tell them not to!!! Soooo annoying.

colman1212

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

Powercleans
60kg x 3
70kg x 2
70kg x 2

Leg curls
level 7 x 12
level 8 x 12
level 8 x 10
level 8 x 10

Core Circuit
A1 Swiss ball leg curls
A2 V-ups
A3 toe touches
A4 side bends with 28kg kettlebell
A5 Stabillity ball bridge 1min

Core circuit
A1 (eh.. cant remember what i did here!)
A2 side planks 45 sec

Didnt go too hard on this tonight because my lower back was in bits for half of last week so took it fairly easy.

colman1212

Just played two games of touch rugby last night. Played rugby and tag rugby at home but man it was fast. Really enjoyed it. Looking forward to playing again. Fitness seemed pretty good.

colman1212

Friday night;

Deadlift
100kg x 2
120kg x 1
140kg x 1
150kg x 1
160kg x 3
160kg x 3
140kg x 8
120kg x 12

Military press
40kg x 3
50kg x 1
57.5kg x 4
50kg x 10
50kg x 10

Weighted Wide grip pullups
+5kg x 6
+5kg x 5
+5kg x 4
BW x 6

A1 DB shoulder press
25's x 8
25's x 7
22.5's x 8

A2 Flys
7.5's x 10
7.5's x 10
10's x 8

Core work x 2
A1 Weight spread eagle sit ups x 12
A2 situps(legs raised) x 12
A3 Med ball twists x 30
A4 Swiss ball plank x 60 sec


Good sleep the night before which meant good session. back on track. happy with the dealifts. Weight about 85kg at the mo

colman1212

Sat morn - woke up and felt like training..

Weighted Dips
+10kg x 5
+22.5kg x 8
+22.5kg x 8
+22.5kg x 8
+10kg x 10
BW x 10

A1 Triceps pushdowns
level 40 x 12
level 40 x 12
level 40 x 12

A2 DB Curls
17.5's x 12
17.5's x 12
17.5's x 12

Arm circuit with 35kg
B1 EZ curl x 10 x 10 x 8
B2 skullcrushers x 10 x 10 x 8
B3 close grip bench x 10 x 10 x 8

Core circuit x 2
C1 Swiss ball rolls x 12
C2 leg raises x 15
C3 side bends with 28kg kettlebell

Good session. Couple of good nights sleep and coffee before traning makes all the difference. Couple of heavy days of work coming up so we'll see how trraining goes...

colman1212

Bench
80kg x 2
90kg x 2
90kg x 3
90kg x 3
80kg x 5
80kg x 5

Incline DB bench
27.5s x 12
27.5s x 10
27.5s x 8

A1 One armed db row
32.5kg x 8
35kg x 8
35kg x 8

A2 Triceps pushdowns
Level 45 x 10
Level 45 x 10
Level 45 x 10

B1 Seated row
level 50 x 10
level 50 x 10
level 50 x 10

B2 Zercher curls
12.5's x 10
12.5's x 10
12.5's x 10

Push ups pyrimiad

Was really tired in the gym tonight as had worked like 28 hours in 2 days. Still my bench wasn't too bad. 90 for 3 i am happy enough with. Like to get it up to 5. Very nearly got 4.

colman1212

Powerclean
60kg x 3
70kg x 3
70kg x 1

Squat
60kg x 6
100kg x 2
105kg x 2
110kg x 1
112.5kg x 2
105kg x 5
90kg x 8
80kg x 15

Leg press
80kg x 10
120kg x 8
160kg x 8
170kg x 8
180kg x 8

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

Ab work

Weak squats tonight. probably wasnt warmed up enough or something. Weighed 85.3kg tonight so I've put on a little bit.

colman1212

Weighted Chin ups
BW x 5
+21.25Kg x 5
+21.25Kg x 5
+21.25Kg x 5

Bench
70kg x 10
70kg x 10
75kg x 8
60kg x 12

Alternate DB bench
27.5's x 6
22.5's x 8

lat pulldown
10
10
10

cant remember what else I did to be honest...

colman1212

Deadlift
100kg x 2
120kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x 3
170kg x 1
140kg x 10

Military Press
40kg x 5
50kg x 2
55kg x 1
60kg x 4
60kg x 2
50kg x 10

Wide grip pull ups
+6.25kg x 5
+6.25kg x 5
+6.25kg x 5

DB shoulder press
27.5's x 6
22.5's x 10

Core circuit x 3
Swiss ball rolls x 12
Swiss ball jackknife x 12
Side bends with 32kg x 10 ea side


Really happy with the deadlifts. The 165 actually felt fine. Military press was strong too. Seem to be getting a lot stronger at the moment, hopefully it keeps going..My goal is a 180kg deadlift.

colman1212

Bench
80kg x 1
85kg x 1
90kg x 1
92.5kg x 2 (with spotter)
90kg x 4 (with spotter)
80kg x 6
60kg x 15

Alternate med ball push ups
15
15

A1 One armed rows
35kg x 8 ea arm
35kg x 8 ea arm

A2 incline db bench
30's x 8
27.5's x 10

Incline bench
50kg x 8
50kg x 8
50kg x 6

bent over row
60kg x 10
65kg x 8
65kg x 8

had a pretty heavy weekend so the gym was very tough today.

colman1212

Squats
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1
112.5kg x 1
115kg x 1
100kg x 8
100kg x 5

A1 Glute-Ham raise + 10kg
10
10
10

A2 10kg Med ball twists
30
30
30

A1 Leg press
80kg x 10
120kg x 10
140kg x 10
150kg x 10

A2 Leg curls
level 8 x 12
level 8 x 10
level 8 x 10
level 8 x 10

Loads of core work...
Squats felt pretty weak to be honest. Dept was fine though. Need more volume I reckon.

colman1212

Weighted chins
BW x 5
+22.5kg x 5
+22.5kg x 5
+22.5kg x 4

Bench
75kg x 9
75kg x 7
60kg x 12

A1 Lat pulldown
12
10
10

A2 one armed press
12.5kg x 12
12.5kg x 12
12.5kg x 12

B1 Rolling triceps extension
15s x 10
12.5's x 10
12.5's x 10

B2 Hammer curls
15's x 10
12.5s x 12
12.5s x 12

Core circuit x 2
toe touches 20
bicycle 30sec
side plank 30 sec

Push up pyrmiad (diff heights and grip)
15,15,15,15

My shoulder, bench etc etc isnt great at the moment..Same ol story must sort it out soon. Keep putting it off.

colman1212

Friday

Military press
50kg x 2
55kg x 2
60kg x 3
50kg x 10

A1 Wide grip pullups
+7.5kg x5
+7.5kg x5
+7.5kg x5

A2 Db flys
9's x 12
9's x 12
10's x 10

B1 Db shoulder press
27.5's x 6
27.5's x 6
27.5's x 6

B2 Seated row
Level 55 x 10
Level 45 x 12
Level 45 x 12

Bent over row
60kg x 10
60kg x 10
60kg x 10


Went in the gym thursday wrecked. Did some deads and home to bed, too wrecked to do a session.

colman1212

Sat morning

Weighted dips
+10kg x 5
+15kg x 8
+20kg x 8
+25kg x 7
+25kg x 7
+10kg x 10

A1 Close grip bench
60kg x 10
60kg x 10
60kg x 10

A2 Curls
32.5kg x 10
32.5kg x 10
32.5kg x 10

B1 Face pulls
10
10
10

B2 Zercher curls
12.5kg x 8
12.5kg x 8
12.5kg x 8

Arm circuit with 33kg, 38kg. 38kg
C1 EZ Curls x 8
C2 Skullcrushers x 8
C3 close grip bench x 10

Core Circuit - blah blah....

had an 11 hour sleep friday night which was really badly needed. Woke up like a new man and really enjoyed this session. its monday morning now and I bascally ate and slept well all weekend (no alcohol) so feeling like this week will be a good training week :-)

colman1212

Bench
70kg x 2
80kg x 1
90kg x 1
95kg x 1
85kg x 4
85kg x 3
60kg x 19

A1 One armed DB row
32.5kg x 8
35kg x 8
35kg x 8

A2 Flat DB Bench press
25's x 12
25's x 12
25's x 12

B1 Rolling triceps ext
15's x 10
15's x 10
15's x 10

B2 Hammer curls
15's x 10
15's x 10
15's x 8

incline bench
40kg x 12
50kg x 12
50kg x 12

One armed cable row
10
10
10

Went to put my Dumbell down when I was benching. Dropped it on a shaker full to the top with xtend orange which then exploded everywhere covering the gym in orange and shards of plastic. Awesome!

Anyway happy enough with the session. Another good night sleep last night. Feeling good.

colman1212

Squats
80kg x 2
100kg x 1
110kg x 1
115kg x 1
117.5kg x 1
105kg x 5
100kg x 7
90kg x 10

A1 Glute ham raise
+10kg x 12
+15kg x 10
+10kg x 10

A2 Upright leg press
40kg x 10
40kg x 10
40kg x 10

Hamstring curls
level 10 x 8
level 8 x 12
level 8 x 10

Core circuit x 3
B1 swiss ball elbow rolls x 12
B2 Spread eagle sit ups x 15 +10kg
B3 side bends w/32kg KB x 12
B4 stabillity ball bridge x 1m

45 degree Leg press
80kg x 10
120kg x 10
150kg x 10
170kg x 10

Leg raises
10
5

Happy enough.

colman1212

Weighted Chin-ups
BW x 5
+23.75Kg x 5
+23.75Kg x 5
+23.75Kg x 4
+10kg x 6

Bench
80kg x 8
70kg x 10
70kg x 8

A1 Lat pulldown
level 50 x 12
level 60 x 8
level 50 x 15

A2 one armed shoulder press
12.5kg db x 12
12.5kg db x 12
12.5kg db x 12

Incline DB bench
27.5's x 8
22.5's x 12
22.5's x 12

Push up pyrmiad
15
15
15
15

Run the rack dbs
17.5's x 10
15's x 10
12.5's x 10
10's x 10

colman1212

Deadlifts
80kg x 2
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
175kg x 1
140kg x 12 (PR of some kind anyway)

wide grip pull ups
+8.75kg x 5
+8.75kg x 5
+8.75kg x 4

Military press
40kg x 4
50kg x 3
60kg x 2
62.5kg x 1
52.5kg x 8
40kg x 10

A1 standing db shoulder press
15's x 12
15's x 12
15's x 10

A2 DB flys
10's x 10
10's x 10
10's x 8

Core circuit x 2
V-ups x 15
toe touches x 20
Hip ups x 12

Core circuit x 2
Side plank 40sec ea side
bridge get ups x 15

B1 Seated straight bar rows
level 50 x 12
level 50 x 12
level 50 x 12

B2 Stabillity ball twists
30
30
30

They were giving out red bull in the gym tonight, drank one before I went in and had already had a coffee. This resulted in a major session. 175kg on the deadlift I got once before but I was about 90kg at the time. I'm 85kg at the moment so that is significant progress. I dont think I ever got close to 12 reps on 140kg before. Really happy with that.