From beer & buckets...back to basics

colman1212

bench
80kg x 2
80kg x 1
95kg x 2
87.5kg x 4
80kg x 7
60kg x 14

A1 One armed row
37.5kg x 8
37.5kg x 8
37.5kg x 8
30kg x 14

A2 Flat db bench
30's x 8
30's x 8
30's x 8
22.5's x 12

B1 Bent over row
65kg x 10
65kg x 10
65kg x 8

B2 Chest flys
15's x 8
12.5's x 10
12.5's x 10

C1 Incline bench
45kg x 10
45kg x 12
45kg x 12

C2 incline DB curl
12.5's x 8
12.5's x 8
12.5's x 8

Very heavy weekend. Will be keeping it quiet for a couple of weeks and trying to train hard.

colman1212

Squat
80 x 2
90 x 1
100 x 1
110 x 1
115 x 1
120 x 1
105 x 4
100 x 5
90 x 10

A1 Upright Leg press
40kg x 10
50kg x 10
60kg x 10

A2 Glute ham raise
+10kg x 12
+10kg x 12
+10kg x 12

Core work. Feeling a bit run down at the mo. Not sleeping well and stuff. Think I just need the weekend to rest..

colman1212

Weighted chin-ups
+25kg x 5
+25kg x 5
+25kg x 3
+10kg x 5

Bench
80kg x 5
60kg x 10
60kg x 12
60kg x 12

A1 Lat pulldown
level 55 x 12
level 55 x 12
level 50 x 15

A2 one armed shoulder press
15kg x 10
15kg x 10
15kg x 10

A1 One armed lat pull
level 20 x 12
level 25 x 12
level 25 x 12

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

Barbell pushups (different widths)
15
15
15
15

Core work..

Chest still sore from tues. Looking forward to sleeping (A LOT) this weekend.

colman1212

Trained sat and sun morn.

Sat:

Deadlifts
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
177.5kg x f :-(
150kg x 8

A1 Wide grip pull ups
+10kg x 5
+10kg x 5
+10kg x 5

A2 Shoulder flys
10's x 12
10's x 12
10's x 12

Military press
60kg x 1
50kg x 6
50kg x 6
50kg x 6

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

3 way shoulder shocker.

Couldnt be bothered logging sun session. Just arm work really.

colman1212

Bench
80kg x 1
90kg x 1
95kg x 1
97.5kg x 1
80kg x 8
60kg x 16

A1 One armed rows
40kg x 8
40kg x 8
37.5kg x 10

A2 Flat DB bench
32.5's x 6
32.5's x 6
32.5's x 6

B1 Incline barbell bench
40kg x 10
50kg x 10
55kg x 10

B2 Incline DB curl
15's x 8
15's x 8
15's x 8

Circuit X 2
C1 Med ball push ups x 16
C2 Stability ball elbow roll x 15
C3 side bends w/28kg db x 15

V-ups w/ 7kg mde ball
17
17

colman1212

Squat
90kg x 1
100kg x 1
110kg x 4
110kg x 3
110kg x 3
100kg x 8
90kg x 10

A1 Hamstring curls
level 9 x 10
level 9 x 10
level 8 x 12

A2 Swiss ball twists w/ 10kg plate
30
30
30

B1 Leg press
80kg x 10
120kg x 8
160kg x 8
180kg x 8

B2 spread eagle sit-ups
+10kg x 15
+15kg x 15
+15kg x 15
+15kg x 15

C1 Glute ham raise
+10kg x 12
+15kg x 12
+15kg x 12

C2 swiss ball bridge shoulder touches
30
30
30


Not bad. Squats felt pretty strong

colman1212

Weighted chinups
+26.25Kg x 5
+26.25Kg x 5
+26.25Kg x 3

Military press
40kg x 3
50kg x 3
60kg x 3
65kg x 2
60kg x 3
50kg x 9
40kg x 10

A1 Widegrip Lat pulldown
Level 60 x 12
Level 60 x 10
Level 60 x 10

A2 One armed shoulder press
15kg x 13
15kg x 13
15kg x 12

B1 Wide grip pullups
+11.25kg x 4
BW x 5
BW x 5

B2 DB flys
12.5's x 10
12.5's x 10
12.5's x 10

C1 DB shoulder press
25's x 6
25's x 6
25's x 6

C2 Front delt raise
5kg x 10
7.5kg x 8
7.5kg x 8

Chin ups are pretty strong at the moment. For the military press I pulled the bar from the floor so it prob gives me an extra bit of push - the reason the numbers are quite high (for me).

colman1212

Friday

Deadlifts
80kg x 2
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
175kg x 1
180kg x faiiiiiiiilllll :-(
150kg x 10 PR

Core circuit.

colman1212

Weighted Dips
+20kg x 5
+30kg x 6
+31.25kg x 6
+31.25kg x 6
+20kg x 8

A1 close grip bench
60kg x 12
65kg x 10
67.5kg x 8

A2 Curls
37kg x 12
42kg x 10
44.5kg x 8

B1 Skullcrushers
47kg x 10
47kg x 10
47kg x 10

B2 DB towel curls
22.5kg x 10
22.5kg x 10
22.5kg x 10

Core work -

Early saturday morning training sessions are awesome.

colman1212

Inline Bench
40kg x 5
50kg x 5
60kg x 5
65kg x 5

Bench
40kg x 5
60kg x 5
80kg x 2
90kg x 1
60kg x 20

A1 One armed row
42.5kg x 6
42.5kg x 6
42.5kg x 6
40kg x 10

A2 Flat DB bench
30kg x 10
30kg x 10
30kg x 10
30kg x 8

B1 Chest Db flys
12.5's x 10
12.5's x 10
12.5's x 10

B2 Bent over row
60kg x 10
65kg x 10
65kg x 10

Med ball push-ups
17
12

colman1212

Also my diet looks like this at the mo:

8:00 4 Jumbo X large eggs (430 g) on 2 slices rye bread
(1 swiss mulivit, 2 fish oil tabs)

10:00 100g tuna + nuts

12:00 double steak on 6 inch wheat bread with avo

4:00 105g red salmon with nuts

6:00 - training (Sciviation xtend Amino acids)

7:00 - 2 scoops whey and creatine with water

8:30 Chicken/Pork with pasta/rice/sweet potato and brocolli

colman1212

A1 Leg press
80kg x 8
120kg x 8
160kg x 8
180kg x 8

A2 Spread eagle sit up
+15kg x 15
+17.5kg x 15
+17.5kg x 15
+17.5kg x 15

B1 Leg curls
level 10 x 10
level 10 x 8
level 9 x 12

B2 Med ball twists
+15kg x 30
+15kg x 30
+15kg x 30

Squats (legs were tired)
100kg x 6
100kg x 6
100kg x 6

Circuit x 3
C1 Stability ball hamstring curls x 20
C2 Vups x 21
C3 28kg side bends x 15
C4 Stabillity ball bridge 70sec

Queue for squat rack so had to wait to use it - did other stuff instead.

colman1212

Weighted Chinups
+30Kg x 4
+30Kg x 4
+30Kg x 3
+10kg x 8

Military press
50kg x 3
60kg x 3
60kg x 4
60kg x 3
50kg x 10

Wide grip pull ups
BW x 9
+10kg x 5
BW x 6

A1 Standing military press
15's x 19
17.5's x 10

A2 DB flys
15's x 8
12.5s x 10

B1 Lat pulldown
Level 60 x 12
Level 55 x 12
Level 55 x 12

B2 One armed shoulder press
17.5kg x 10
17.5kg x 10
17.5kg x 8

C1 Seated row
Level 40 x 10
Level 40 x 10
Level 40 x 10

C2 Front lateral raise
7.5's x 10
7.5's x 10
7.5's x 10

Felt like a pretty good session. Going to have a quiet weekend. Relax and eat good.

colman1212

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1 PR YESSSSSSSSSSS!!!!!!!!!
155kg x 5 (Grip went - no chalk)

Complex x 3
A1 Stabillity ball curls x 20
A2 Sit ups x 12
A3 Sit ups legs raised x 12
A4 Stabillity ball bridge x 60sec

Complex x 3
Glute ham raise + 15kg
V-ups x 20
Bridge alternate legs 90 sec


Finally got 180 on the deadlift. Delighted! Had been trying that for a long time and failed. Was pretty pumped and full of cafeine so that helped a lot. Bodyweight is about 85kg at the moment so quite lean.

colman1212

A1 Close grip bench
60kg x 10
70kg x 8
70kg x 8
60kg x 10

A2 EZ Curls
43kg x 10
43kg x 10
45.5kg x 8
43kg x 10

B1 Dips
BW x 15
BW x 15
BW x 15

B2 Hammer curls
17.5's x 10
17.5's x 10
17.5's x 10

C1 Skullcrushers
43kg x 10
45.5kg x 7

C2 Towel DB curl
25kg x 8

Finished early as I strained my neck/shoulder on the second set of the skullcrushers.

colman1212

Bench
60kg x 3
80kg x 1
90kg x 1
100kg x 1
90kg x 4
80kg x 7
60kg x 15

One armed row
42.5kg x 8
45kg x 6
45kg x 6

Flat DB bench
35's x 6
35's x 6
30's x 8
30's x 8

A1 Flat DB flys
15's x 8
15's x 8
15's x 8

A2 Bent over row
60kg x 10
70kg x 10
72.5kg x 10

Med ball Push-ups
20
14

Incline BB bench
40kg x 6
50kg x 6
55kg x 6
40kg x 12

BB push-ups (Alternate width)
18,14,16

Good session. Feeling fresh as there was no beer this weekend. 90 for 4 felt quite easy on the bench, could have got 5 but no spotter so didnt risk it. I'd like to try and get a bench max sometime soon. Never benched 105 so want to give it a go.

colman1212

Squat
80Kg x 3
90Kg x 1
100Kg x 1
110Kg x 5
110Kg x 3
100Kg x 7

A1 Hamstring curls
Pin 9 x 12
Pin 10 x 10
Pin 9 x 10

A2 Med ball Twists
+15kg x 30
+15kg x 30
+10kg x 30

B1 Incline Leg press
BW + 40kg x 10
BW + 60kg x 10
BW + 70kg x 10

B2 Spread Eagle sit ups
+15kg x 18
+15kg x 18
+15kg x 18

C1 Incline leg press
80kg x 10
120kg x 10
160kg x 10

C2 Plank get ups (elbows to press up postion)
20
20
20

Core circuit x 2
D1 Leg raises x 15
D2 V-Ups x 12
D3 Side bends with 32kg

Pretty happy with that session. Love core work these days. Adds an element of cardio to my routine. Probably the leanest I've ever been at the moment and got a deadlift PR on Fri so really happy with training.

colman1212

Weighted Chin-ups
+31.25kg x 4
+31.25kg x 3
+31.25kg x 2
BW x 9

Military press
40kg x 5
50kg x 2
60kg x 2
65kg x 2
60kg x 2
52.5kg x 9
50kg x 8

A1 Wide grip chins
9
7
6

A2 DB flys
15's x 8
15's x 8
15's x 8

B1 Standing DB shoulder press
17.5's x 10
20's x 8
20's x 8

B2 Front lateral raise
10's x 8
10's x 8
7.5's x 10

C1 Lat pulldown
Pin 65 x 10
Pin 65 x 10
Dropsets..

C2 Seated row (neutral grip)
Pin 45 x 10
Pin 45 x 10
Dropsets..

3 way shoulder shocker x 2

Good session. Going to have a rest day 2mo. Meant to be doing a few sessions with a PT. Trying to sort out my bench. I'm a little dubious to whether he's any good or not.

colman1212

Deadlift
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
182.5kg x 1 PR
160kg x 6

A1 Stabillity ball hamstring curls
25
25
25

A2 V-ups with 8kg med ball
20
20
20

A3 Stability ball bridge
60sec
60sec
60sec

B1 Glute Ham raise
+10kg x 10
+20kg x 10
+20kg x 10

B2 Bridge (alternate raise leg)
90 sec
90 sec
90 sec

Watched last 15 mins of chiefs vs crusaders on the exercise bike (awesome!)

Delighted with the deadlift and it didnt feel that hard. I reckon if I really focused I could hit a 200kg deadlift by xmas. That would probably require me to stay away from beer for a while though. I'm about 85kg at the mo. Good sesh.

colman1212

A1 close grip bench
60kg x 10
65kg x 8
70kg x 8
60kg x 12

A2 curls
43kg x 10
45.5kg x 8
45.5kg x 8
43kg x 8

B1 Dips
15
15
15

B2 hammer curls
20's x 8
20's x 8
20's x 8

C1 skullcrushers
38kg x 12
38kg x 12
38kg x 12

C2 towel curls
22.5kg x 12
22.5kg x 12
22.5kg x 12

D1 Preacher curl
8
8
8

D2 triceps push down
12
12
12

Had a strained neck going into this sesh. Not sure how i strained it. think i just slept on it wrong. Took it handy enough.. No beer again this weekend. Going to chill for a few weeks and see how my training goes.

colman1212

PT session (Tempos!)

Paused Bench (tempo - 4210)
60kg x 5
70kg x 5
72.5kg x 5
75kg x 5
75kg x 5
75kg x 5

Paused Weighted Dips (tempo - 4210)
+10kg x 5
+12.5kg x 5
+15kg x 5
+17.5kg x 5
+20kg x 5

Swiss ball One armed bench (with olympic bar)
20kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

A1 bent over row
60kg x 10
70kg x 10
70kg x 10
60kg x 14

A2 Incline bench press
40kg x 10
50kg x 10
50kg x 10
40kg x 14

Decided I'm going to train with a PT on mondays for my bench session. Slowing down my bench with tempos seems to be helping my form. Good session. Going to do tempos for 6 weeks on my bench day and retest my one rep max. Want to hit a bench of 105 - 110.

colman1212

Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
100kg x 7
100kg x 6

A1 Leg press
80kg x 10
140kg x 10
160kg x 8
160kg x 10

A2 Weighted Spread eagle sit ups
+20kg x 15
+20kg x 15
+10kg x 15 (Raised weight)
+10kg x 15 (Raised weight)

B1 Step ups
10's x 8 ea leg
15's x 8
15's x 6

B2 Weighted twists
+15kg x 30
+15kg x 30
+10kg x 40

Core circuit x 2
C1 10kg Med ball V-ups 20
C2 Toe touches 20
C3 Swiss ball bridge (leg raised) 60 sec

D1 Leg curls
Pin 11 x 8
Pin 9 x 14
Pin 9 x 12

D2 Bridge leg raised
90sec
90sec
90sec

Trained pretty hard today. Lots of core. Kinda rushed the squats a bit at the start cos was jumping in with someone else. Good session all the same.

colman1212

Deadlift
100kg x 1
120kg x 1
140kg x 1
160kg x 5
170kg x 5 PR
160kg x 8

A1 leg press
BW +40kg x 8
BW +60kg x 8
BW +60kg x 10

A2 Leg raises
20
20
20

B1 Stability ball hamstring curls
20
26

B2 Side bends +32kg
15
15

B3 Med ball bounces
3kg x 15
8kg x 15

C1 Stability ball bridge. Leg raised
60 sec
75 sec

C2 Stability ball raises
12
12

Deadlift has gotten so strong! No idea why but 170kg for 5 is not something I had ever thought i'd get really. Very Very happy with it.

RonToole

Serious training Lad - fair play.

Session in UL when you get home?

colman1212

RonToole wrote: »

Serious training Lad - fair play.

Session in UL when you get home?

Bigtme, Maybe tuesday the 21st or the wednesday. You usually train in the evenings or mornings?

RonToole

colman1212 wrote: »

Bigtme, Maybe tuesday the 21st or the wednesday. You usually train in the evenings or mornings?

Evenings 99% of the time. Work is a PITA at the moment so only getting to the Gym 3 times a week the last month or so but hopefully come August I'll be back to 5..... Hopefully!

Yeah, let me know when it suits you and we'll knock a session out.

colman1212

PT session (Tempos!)

Paused Bench (tempo - 4210)
5 sets

Paused Weighted Dips (tempo - 4210)
5 sets

Swiss ball One armed bench (with olympic bar)
5 sets


I actually amn't sure of the exact weights I did tonight as the PT was just putting the weights on so I won't mention numbers incase I'm wrong. Was on the beer sat night though which didn't help things.

colman1212

Squats
80kg x 3
100kg x 1
110kg x 1
112.5kg x 4
112.5kg x 3
100kg x 7

A1 Leg press
80kg x 8
120kg x 8
160kg x 8
180kg x 8

A2 Weighted spread eagle sit ups
+15kg x 20
+15kg x 20
+15kg x 20
+15kg x 15

B1 Glute ham raise
+22.5kg x 10
+22.5kg x 10
+22.5kg x 10

B2 Plank (raised leg)
90Sec
90Sec
90Sec

INJURED! Hurt my shoulder mon night. Didnt feel it happenening to be honest but woke up tuesday morning and my shoulder movement is limited. For example if I raise my right arm out in front of my it kills me. Really hope its not something serious as I hate not being able to go to the gym. I'll give it a couple of days rest and maybe get a physio session in.

colman1212

Still injured... light session

Leg press
80kg x 8
120kg x 8
160kg x 8
200kg x 6
160kg x 10

Leg curls
pin 8 x 10
pin 8 x 10
pin 9 x 10

Step-ups
15's x 8
15's x 6
15's x 6

Squats
60kg x 12
80kg x 12
80kg x 12

Light core work

Shoulder is pretty bad although slightly improved. Going to rest it for a few days and see if it sorts itself out. Didnt want to risk anything so did a light session today. Its amazing how much ab work I usually do involves the use of my shoulders and arms..

colman1212

A1 Close grip bench
40kg x 15
40kg x 15
40kg x 15
40kg x 15

A2 Curls
33kg x 15
33kg x 15
33kg x 15
33kg x 15

B1 Triceps pushdown
pin 20 x 20
pin 20 x 20
pin 20 x 20
pin 20 x 20

B2 DB Towel curls
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10


Got into the gym saturday morning and did a light arms session.
Just wanted to see if my shoulder came through ok and it seems fine.
Had a fairly heavy night sat, in partying mode at the moment but I'll stay away from the beer between now and going home on August 15th. Time to get stuck back into training for a few weeks.