From beer & buckets...back to basics

colman1212

PT session (Tempos)

Bench press (4210 Tempo)
60kg x 6
60kg x 6
70kg x 5
75kg x 5
77.5kg x 5
80kg x 5 (needed help)

Weighted Dips
+10kg x 5
+12.5kg x 5
+15kg x 5
+17.5kg x 5

Swiss ball one armed bench with olympic bar
25kg x 6
27.5kg x 6
27.5kg x 6 (needed help on the last rep I think)

Ok so back on detox again. No beer until the 18th of august for me.
Going to train hard until then.

colman1212

Squat
80kg x 3
100kg x 2
110kg x 1
115kg x 3
115kg x 2
100kg x 8

A1 Leg press
BW +40kg x 10
BW +60kg x 10
BW +60kg x 10
BW +60kg x 10

A2 Weighted spread eagle sit ups
+15kg x 22
+15kg x 22
+15kg x 20
+15kg x 18

B1 Glute Ham raise
+25kg x 10
+25kg x 10
+25kg x 10

B2 Bridge w/ leg raised
90 sec
90 sec
90 sec

Core circuit x 2
C1 Stabillity ball leg curls x 25
C2 V-ups x 20
C3 Side bends + 32kg x 15
C4 Stabillity ball bridge x 60 sec (leg raised)

Felt pretty strong on the squats. Good session.

colman1212

Military press
40kg x 5
50kg x 5
55kg x 5
40kg x 8

Wide grip pull ups
10
8
6

A1 DB Shoulder press
20's x 10
20's x 9
20's x 10
20's x 8

A2 Upright rows
22.5kg x 12
22.5kg x 12
22.5kg x 12
22.5kg x 12

B1 Front lateral raises
7.5's x 8
7.5's x 8
7.5's x 8

B2 Face pulls
pin 20 x 12
pin 20 x 12
pin 20 x 12

C1 Lat pulldown
Pin 50 x 15
Pin 50 x 15
Pin 55 x 12

C2 Flys
12.5's x 10
10's x 12
10's x 12

Side rotation raise things
2.5's x 12
2.5's x 12
2.5's x 12
2.5's x 12

Trying to do a lot of shoulder work at the moment and build some delts as the physio told me this is something I need to work on. Was week enough on the shoulder pressing but thats cos I missed last weeks session injured.
Weight - 84kg

colman1212

Deadlift
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 1
175kg x 1
140kg x 8
100kg x 20

Step-ups
15's x 7
15's x 7
15's x 7

Bent over rows
60kg x 8
60kg x 8
60kg x 8
60kg x 8

A1 Med ball v-ups w/ 8kg
20
20

A2 Russian Twists w/ 10kg
20
20

Seated row
Pin 50 x 15
Pin 50 x 12
Pin 50 x 10

B1 Pendulum ab things
12
12

B2 Sit ups
20
15

Yeah core was still a bit sore from tuesday night. Usually have a rest on thurs but felt like training. Thurs as a rest day is defo a good thing.

colman1212

A1 Incline bench press
40kg x 10
50kg x 10
55kg x 8
50kg x 6 (dropset)

A2 Incline DB flys
10's x 12
10's x 12
12.5's x 8
12.5's x 8

B1 Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
30's x 8
30'x 7
27.5's x 8
27.5's x 6

B2 Dips: 4 sets to failure
14
14
10
8

C1 Incline Bench Machine: 3 sets of 10
C2 Pushups: 3 sets, failure

Pullovers17.5kg x 3 x 15

Decided to do a chest workout on friday. Found it quiet good. Want to hit chest twice a week.

colman1212

Sunday morning

A1 Squats
80kg x 12
90kg x 10
95kg x 10

A2 EZ Curls
43kg x 10
43kg x 10
43kg x 10

B1 Leg curls
Pin 8 x 15
Pin 8 x 12

B2 Plank (leg raised)
90 sec
90 sec

C1 Concentration curl
C2 Hammer curl

Went out friday for a few but ate well over the weekend.

colman1212

PT session (tempos)

Bench(tempo 4210)
Bar x 8
60 x 6
60 x 6
70kg x 5
75kg x 5
77.5kg x 5
80kg x 5 (needed help with last 2 reps)
82.5kg x 2 (decline reps for last 3)

Weighted Dips (4210 tempo)
+10kg x 5
+17.5kg x 5
+20kg x 5

One armed swiss ball olympic bar bench (4010 tempo)
27.5kg x 6
30kg x 6
32.5kg x 5

Barbell push ups
20
18
15
12
12
10

Tempos kill me. So so much harder to bench with tempos. Specially with the pause at the bottom. Its really visible how much stronger the left side of my chest is than my right on the one armed bench.

colman1212

Squats
60kg x 5
80kg x 3
100kg x 2
110kg x 1
117.5kg x 3
117.5kg x 3
100kg x 9

Leg press
160kg x 10
180kg x 10
180kg x 8
180kg x 8

A1 Leg curls
pin 10 x 10
pin 10 x 10
pin 10 x 8

A2 Weighted spread eagle sit ups
+15kg x 25
+15kg x 20
+15kg x 18

Core circuit x 3
B1 Stabillity ball leg curls x 26
B2 Side bends w/ 32kg x 16
B3 Stabillity ball bridge (leg raised) 90 sec

Leg raises x 8

Squats feel really strong at the moment.
Weight: 85kg

colman1212

Wide grip Pullups
BW x 11
+10kg x 5
+10kg x 5
+10kg x 5

Military press
50kg x 5
55kg x 5
57.5kg x 5
50kg x 8
40kg x 8

A1 Arnold press
20's x 8
20's x 6
17.5's x 8

A2 Upright rows
30kg x 10
30kg x 10
30kg x 8

Lat pulldown
pin 55 x 12
pin 55 x 12
pin 55 x 12

Seated row
pin 40 x 8
pin 40 x 8
pin 35 x 8

B1 flys
12.5's x 8
10's x 10
10's x 10

B2 Lateral raise (kind of)
2.5's x 12
2.5's x 12
2.5's x 12

Pullups were quiet good...pressing seems weak.

colman1212

My current diet below:

Meal Desc Cals Protein
Breakfast 5 JXL eggs 576 47
2 slices rye bread 230 15
Snack Tuna 95g 151 15.5
nuts 290 9.1
Lunch Steak Sub 343 27.7
Extra steak 120 21
Avocado 45 1
Snack Salmon 105g 130 18
nuts 290 9.1
Post WO 2 sccops Whey 240 48
Dinner 400g chicken 440 92
rice 204 4.2
Vegtables 100 0
3159 307.6

colman1212

A1 Incline bench press
40kg x 5
50kg x 10
60kg x 8
60kg x 8
50kg x 6 (dropset)

A2 Incline DB flys
15's x 8
10's x 12
10's x 12
10's x 10

Cable crossovers
pin 20 x 12
pin 25 x 10
pin 25 x 8
pin 25 x 8

B1 Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
27.5's x 10
27.5's x 8
27.5's x 6
27.5's x 6

B2 Dips: 4 sets to failure
10
10
9
8


C1 Incline Bench Machine: 3 sets of 10
C2 Pushups: 3 sets, failure

Pullovers 20kg x 3 x 15

colman1212

Friday night

Foam rolling...

Deadlift
60kg x 5
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1PR
150kg x 10

A1 Bent over row
60kg x 10
65kg x 10
70kg x 8
75kg x 6

A2 Leg raises
20
20
20
20

B1 Face pulls
pin 25 x 15
pin 25 x 15
pin 25 x 15

B2 Med ball twists 10kg
30
30
30

C1 one armed cable row
pin 25 x 15
pin 30 x 15
pin 30 x 15

C2 V-ups with 10kg
20
20
20

Deadlift felt good today. Might try for 190 next week.

colman1212

Saturday morning arms

Chins
11
9
7
6

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

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

B1 triceps pushdowns
pin ?? x 20
pin ?? x 20
pin ?? x 20

B2 Towel curls
22.5kg x 12
22.5kg x 12
22.5kg x 12

colman1212

Tempos

Had my tempos session last night with my PT.
Was pretty poor to be honest and not sure why. Ate and slept reasnobly well over the weekend..

colman1212

Squats
60kg x 3
80kg x 2
100kg x 2
110kg x 1
120kg x 3
120kg x 2
100kg x 10

A1 Leg press
120kg x 12
160kg x 10
200kg x 6
120kg x 15

A2 Weighted spread eagle sit ups
30
20
20
20


B1 Leg curls
pin 11 x 8
pin 10 x 10
pin 10 x 10

B2 Side bends W/32kg
18
18
15

C1 Leg curls with stabillity ball
30
30

C2 Stabillity ball plank (leg raised)
90 sec
90 sec

Strong session. Squats are feeling good.

colman1212

Wide grip Pullups
12 PR
+10kg x 5
+12.5kg x 5
+12.5kg x 4

Military press
40kg x 5
50kg x 3
55kg x 5
57.5kg x 5
57.5kg x 5
40kg x 10

A1 Seated row
pin 40 x 12
pin 40 x 12
pin 40 x 12

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

B1 Lat pulldown
pin 60 x 10
pin 60 x 10
pin 60 x 9

B2 Upright row
25kg x 10
25kg x 10
25kg x 10

C1 Db flys
12.5's x 8
10's x 12
10's x 12

C2 Shoulder rotate things
2.5s x 15
2.5s x 12
2.5s x 10

Pullups were good.

colman1212

A1 Incline bench press
40kg x 5
50kg x 10
60kg x 8
62.5kg x 7
40kg x 10 (dropset)

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

Cable crossovers
pin 15 x 10
pin 15 x 10
pin 15 x 10
pin 10 x 15

B1 Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
25's x 10
27.5's x 8
27.5's x 8
27.5's x 6

B2 Dips: 4 sets to failure
15
12
10
8

C1 Incline Bench Machine: 3 sets of 10
C2 Pushups: 3 sets, failure

Pullovers
20kg x 15
22.5kg x 15
22.5kg x 15

colman1212

Deadlifts
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 PR
160kg x 9 PR

One armed rows
35kg x 8
37.5kg x 8
37.5kg x 8

A1 Face pulls
pin 25 x 12
pin 25 x 12
pin 25 x 12

A2 Russian twists
10kg x 40
10kg x 40
10kg x 40

Complex x 3
B1 One armed cable row 15
B2 sit ups (feet on floor) 20
B3 Sit ups (legs raised) 10
B4 Side plank 45 sec

Really happy with the deadlifts. never ever thought I'd lift 190kg! Felt good too. Did an arms session sat morning and went out sat night on a big one. Heading home on wed for two weeks so the training will be put on hold for a while... I'll have to reset when I come back.

colman1212

Deadlifts
100kg x 2
120kg x 1
140kg x 1
160kg x 1
100kg x 12

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

wide grip pullups
6
6
6
6

Lat pulldown
12
12
12

Core work

So I've been back to ireland for the last 2 weeks. Did a little training at home but nothing worth talking about. Most of the lifting was more to do with pints of gunness. Went out almost every second night and diet probably wasnt great either so it'll take me a while to get back to decent numbers. I'm determined to stay off the beer until the bledisloe cup in October.

colman1212

A1 Incline DB Bench Press
25's x 10
25's x 10
25's x 10
25's x 10

A2 Incline DB flys
10's x 10
10's x 10
10's x 10
10's x 10

Elastic cable flys
20
20
20
20

B1 Flat DB bench
27.5's x 8
27.5's x 7
22.5's x 10
22.5's x 10

B2 Dips
8
10
12
10

DB pullover
22.5 x 10
22.5 x 10
22.5 x 10

C1 Machine incline press
15's x 12
15's x 12
15's x 12

C2 press ups
8
8
8

Good to be back into it. Still jet lagged. Lucily its friday and I plan on sleeping and eating a lot this weekend :-)

colman1212

Squats
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 1
115kg x 1
100kg x 5

A1 Leg press
120kg x 10
120kg x 10
120kg x 10

A2 Spread eagle sit ups
+15kg x 20
+15kg x 20
+15kg x 20

Core circuit x 3
B1 V ups 18
B2 28kg side bends x 15
B3 Swiss ball bridge 60 sec

Hurt my groin tonight so not much of a session.

colman1212

Chinups
10
10
8
6

A1 Close grip bench
60kg x 10
62.5kg x 10
65kg x 10

A2 Curls
32kg x 10
37kg x 10
39.5kg x 10

B1 Skullcrushers
32kg x 15
32kg x 15
32kg x 15

B2 Towel curls
22.5kg x 12
22.5kg x 12
22.5kg x 12

C1 Triceps rope pushdowns x 3
C2 Zercher curls x 3

colman1212

So I started a new program last week and trained 7 days. I didnt log the first week. but I'll start this week.

Monday
A1 Bench press
65kg x 9
65kg x 9
65kg x 9
65kg x 9
65kg x 9
65kg x 8

A2 bent over trap 3 raise
5's x 12
5's x 12
5's x 12
5's x 12
5's x 12
5's x 12

B1 incline bench press
45kg x 9
45kg x 9
45kg x 9
45kg x 9
45kg x 9
45kg x 9

B2 external rotations
5kg x 12
5kg x 12
5kg x 12
5kg x 12
5kg x 12
5kg x 12


C1 Dips
9
9
9
8
8
7

C2 T-Push up
12
12
12
12
12
12

colman1212

Stabillity day

A1 seated lateral raise
10's x 8
10's x 8
10's x 8

A2 rope upright row
12
12
12

B1 seated bb behind the head press
32.5kg x 12
32.5kg x 12
32.5kg x 12

B2 45deg db lateral raise
7.5's x 8
7.5's x 8
7.5's x 8

C1 seated rope pull to throat
pin 20 x 8
pin 20 x 8
pin 20 x 8

C2 collar to collar bb row
50kg x 12
50kg x 12
52.5kg x 12

colman1212

Squats
90kg x 9
90kg x 9
90kg x 9
90kg x 9
90kg x 9
90kg x 9

A1 Pistol squat (with towel)
10
10
10
10
10
10

A2 Front squat
45kg x 9
45kg x 9
45kg x 9
45kg x 9
45kg x 9
45kg x 9

B1 Bulgarian split squat With 12kg
9
9
9
9
9
9

B2 Leg extension
pin 20 x 12
pin 20 x 12
pin 20 x 12
pin 20 x 12
pin 20 x 12
pin 25 x 12

Very tough leg work out. A lot of volume.
Legs are very sore today. Pistol squats are an awesome exercise in a kinda horrible way. lol.

colman1212

A1 pull ups
9
8
7
7
5
5

A2 Straight arm rope pulldowns
pin 40 x 12
pin 40 x 12
pin 40 x 12
pin 40 x 12
pin 40 x 12
pin 40 x 12

B1 One arm row twist
25kg x 9
25kg x 9
22.5kg x 9
22.5kg x 9
22.5kg x 9
22.5kg x 9

B2 Close grip chin ups
7,6,5,4,5,5

C1 Moto bike row
pin 75 x 9
pin 75 x 9
pin 75 x 9
pin 75 x 9
pin 75 x 9
pin 75 x 9

C2 Prone incline db row
10's x 9
10's x 9
10's x 9
10's x 9
10's x 9
10's x 9

colman1212

A1 Reverse EZ cur
35.5 x 9l
35.5 x 9
35.5 x 9
38 x 9
38 x 9
38 x 9

A2 Close grip bench
60kg x 9
65 kg x 9
65 kg x 9
65 kg x 9
65 kg x 9
65 kg x 8

B1 Incline Hammer curl
12.5x 9
15sx9
15sx9
15sx9
15sx9
15sx9

B2 French press
38kg x 9
38kg x 9
35.5kg x 9
35.5kg x 8
33kg x 9
33kg x 9


C1 kneeling zottmann curl
12.5s x 9
12.5s x 9
10s x 9
10s x 9
10s x 9


C2 Db bench press
25s x 9
25s x 9
25s x 9
22.5s x 9
22.5s x 9

colman1212

A1 low pulley shrug external rotation
10
10
12

A2 prone lateral raise
10's x 7
7.5's x 8
7.5's x 8

scapula retraction (using pulley)
12
12
12

B1 Exercise 1 arm db cobra (bend 25 Deg)
12
12
12

B2 bb anterior raise
12
12
12

B3 Powel raise
12
12
12

colman1212

A1 Dead lift
110kg x 9
120kg x 9
130kg x 9
140kg x 9
150kg x 7
120kg x 9

A2 Single leg hip thrusts
15
15
15
15
15
15

B1 Single leg RDL
15kg x 9
17.5kg x 9
17.5kg x 9
17.5kg x 9
17.5kg x 9
17.5kg x 9

B2 Single leg swiss ball
9 x 6

C1 Lying prone hold hamstring curl
pin 9 x 9
pin 8 x 9
pin 8 x 9
pin 8 x 9
pin 8 x 9
pin 8 x 9

C2 Wide grip hyper back extension
+10kg x 12
+10kg x 12
+10kg x 12
+10kg x 12
+10kg x 12
+10kg x 12

Lot of volume. Been eating clean and can defo see my BF dropping.

colman1212

Monday
A1 Bench press
65kg x 11
65kg x 11
65kg x 11
65kg x 9

A2 bent over trap 3 raise
5's x 12
6's x 12
6's x 12
6's x 12

B1 incline bench press
42.5 x 11
42.5 x 11
42.5 x 11
42.5 x 11

B2 external rotations
6kg x 12
6kg x 12
6kg x 12
6kg x 12


C1 Dips
+2.5 x 11
+2.5 x 11
+2.5 x 11
+2.5 x 10

C2 T-Push up
12
12
12
12