From beer & buckets...back to basics

colman1212

OKay so it has been quiet a while since I have posted on here.
I have been focussing on getting lean for the last few months and managed to get down to 78kg at 9.2% bodyfat which is the leanest I've ever been. My diet for a the majority of this has been low carb paleo pretty much. I'm going to start logging again as I want to keep track of my numbers as I'm starting to do some strength work again. Also work has been crazy for the last few months so havent had time for much. I've been focussing on form for the last few months and tempos so not lifting heavy.

Last night:

Incline DB bench press
27.5's x 6
27.5's x 6
30's x 6
30's x 5
25's x 8

Flat bench press (thumbless grip) (4010 tempo)
60kg x 6
62.5kg x 6
65kg x 6
67.5kg x 6
67.5kg x 6

Hammer strenght machine press
30kg x 6
30kg x 6
35kg x 6
35kg x 6
35kg x 6

Cable chest flys
20 x 6
25 x 6
30 x 6
30 x 6

Precher curl
35kg x 6
37.5kg x 6
37.5kg x 5
35kg x 6

Straight bar curl
35kg x 6
35kg x 6
35kg x 6
35kg x 6

hammer curl
15's x 5
12.5's x 6
12.5's x 5 ,10's x 4
12.5's x 5 ,10's x 4

colman1212

wednesday: legs day

Squats:
100kg x 6
110kg x 6
115kg x 6
120kg x 6 (spotter on last 2 - slight help)
122.5kg x 4 (spotter on last 2 helped)

Hack squat
80kg x 6
100kg x 6
105kg x 6
110kg x 6

Front squat
70kg x 6
75kg x 6
80kg x 6
80kg x 6

leg press
160kg x 6
200kg x 5 (hurttttt)


Squats feeling quiet strong at the moment. Hurt myself on the leg press so fininshed the sesh early.

colman1212

Thursday
Shoulders

db shoulder press
22.5's x 6
25's x 6
27.5's x 6
27.5's x 5
25's x 7

front raises
7.5's x 8
10's x 8
10's x 8
10's x 8

Upright row
23kg x 8
28kg x 8
28kg x 8
28kg x 8

rear delt fly
10's x 8
10's x 8
10's x 8
10's x 8

Core & triceps

Weighted dips
+15kg x 6
+20kg x 6
+25kg x 6
+30kg x 6

colman1212

Saturday morning:

Deadlifts
100kg x 5
120kg x 3
130kg x 6
140kg x 6
150kg x 6
160kg x 6
170kg x 5

Hyper extension
+20kg x 6
+30kg x 8
+30kg x 8
+30kg x 8

Good mornings
40kg x 6
50kg x 6
55kg x 6
60kg x 6
70kg x 6

One legged straight leg deadlft
40kg x 8
40kg x 8
40kg x 8
40kg x 8

Leg curls
pin 8 x 8
pin 9 x 8
pin 9 x 8
pin 9 x 7

Happy with the deadlft, want to hit 200kg in the next 2 months.

colman1212

Monday: Back

Bent Over row
60kg x 6
70kg x 6
75kg x 6
77.5kg x 6
80kg x 6
82.5kg x 6

Weighted Pull-ups
BW x 6
+5kg x 6
+5kg x 6
+5kg x 6
+5kg x 6

One Armed row
27.5kg x 6
30kg x 6
30kg x 6
32.5kg x 6
35kg x 6
35kg x 6

Lat pulldown (under graps)
pin 60 x 6
pin 70 x 6
pin 70 x 6
pin 70 x 6
pin 75x 5

Seated row (straight bar)
pin 40 x 6
pin 40 x 6
pin 40 x 6
pin 40 x 6
pin 40 x 6

Ab work

colman1212

Tuesday: Chest/Bi's

Incline Db bench press
27.5's x 6
30's x 6
32.5's x 4
32.5's x 4
30's x 6

Flat bench press

Incline Hammer Strength press
40kg x 6
60kg x 6
70kg x 6
75kg x 6
75kg x 6

Cable Flys
pin 25 x 8
pin 25 x 8
pin 30 x 8
pin 30 x 8

Preacher curl
20kg x 8
30kg x 8
35kg x 6
35kg x 5
30kg x 8

Standing EZ curl
Bar +
20kg x 8
20kg x 8
22.5kg x 8
22.5kg x 8

A1 Hammer Curl
A2 Push ups

Didnt put down any numbers for the flat bench. I've been using thumbless grip for a while which has really helped me develop my chest and keep my shoulders pinned back into the bench. I reverted to my old way of benching tonight and my form was off again. Going to stick with thumbless benching for a while. Its know its dangerous but I'll stick with it for a while. If it starts getting a bit scary, ill go back.

colman1212

Going to post my diet. Its fairly supplement heavy at the moment but I'm feeling good and training is going well so going to stick with it.

6:30 am Super Greens, Primal Fiber, Vitamin C, Chia Seed, Flaxseed shake

7:15 am 6 large eggs, 1/4 avocado, spinach, rocket
Supps* 3 Fish Oil tabs, multi vitamin, zinc, magnesium

10:15am 185g tuna

12:45pm 350g Chicken, tomato, cucumber, spinach

4:00pm 200g chicken/turkey/pork, 150g sweet potato

--Training-- *Supps* Sciviation Xtend Amino Acids

7:00pm 60g whey protein & primal fiber

8:30pm 300g Chicken/turkey/pork 200g sweet potato, Brocolli, Green beans
Supps* Zinc, Magnesium & HCL.

Use ON whey protein, swiss mult-vitamin & fish-oil, Poliquin zinc, mag, HCL, primal Fiber. This is pretty much the diet I have used to get down to 9.2% bodyfat.

colman1212

Ok so got my bodyfat done today for the first time in 3 weeks and it came in at 7.2% @ 78.2kg. By farrrr the leanest I've ever been. Delighted with that. And then did a big leg sesh after.

--lots of foam rolling--

Squats
80kg x 6
105kg x 6
110kg x 6
115kg x 6
120kg x 6 (spot on last rep)
125kg x 4 (spot on last 2 reps)

Front squat
75kg x 6
77.5kg x 6
77.5kg x 6
80kg x 5
80kg x 6 (spot needed on last rep)

Hack Squat
80kg x 6
100kg x 6
115kg x 6
120kg x 6
125kg x 6

Leg press
200kg x 6
220kg x 6
230kg x 6
240kg x 6

Leg Extension
pin 55 x 8
pin 60 x 8
pin 65 x 8
pin 70 x 6
pin 60 x 8

Training is going really well at the mo, seem to be get leaner and stronger which is always someting I thought wasn't possible.
Going to add in some white rice post work out.

colman1212

Thursday: Shoulder/Tri's

DB shoulder press
22.5's x 6
27.5's x 4
25's x 6
25's x 6
25's x 5
25's x 5

Front Raise
10's x 8
10's x 8
10's x 8
10's x 8

Lat Flys
10's x 8
12.5's x 6
12.5's x 6
10's x 8

Upright row
EZ bar +
10kg x 8
15kg x 8
20kg x 8
20kg x 8

Weighted dips
+20kg x 8
+25kg x 8
+30kg x 8
+35kg x 6
+30kg x 6
+20kg x 12

More triceps stuff....
Fairly weak on the Db shoulder pressing today. Thing its cos I had a massive leg session yesterday and the body still hasnt recovered.
Upright rows have always felt like a strange exercise
Enjoying this program.

colman1212

Friday: Chest and back

A1 DB Floor Press
22.5's x 10
22.5's x 10
22.5's x 10
22.5's x 10

A2 Close grip chins (parallel grip)
BW x 8
+5kg x 8
+5kg x 8
+5kg x 8

B1 DB Bench Press (Neutral Grip) 4010 tempos
22.5's x 10
22.5's x 10
22.5's x 10
22.5's x 10

B2 Bent over row (underhand grip)
60kg x 10
65kg x 10
65kg x 10
65kg x 10

C1 Chest Fly
pin 25 x 10
pin 25 x 10
pin 25 x 10
pin 25 x 10

C2 Cable one armed row
pin 50 x 10
pin 50 x 10
pin 50 x 10
pin 50 x 10

Lots of push ups and done.
Doing 2 chest sessions a week the moment. Chest is a fair bit behind my legs so want to develop it a bit more.

colman1212

Deadlifts
100kg x 5
120kg x 3
135kg x 6
145kg x 6
155kg x 6
165kg x 6
175kg x 3

Good morning
40kg x 6
50kg x 6
60kg x 6
70kg x 6
70kg x 6

romanian deadlift
40kg x 8
45kg x 8
45kg x 8
45kg x 8

Hypers
+20kg x 10
+20kg x 10
+20kg x 10
+20kg x 10

A little dissapointed with the deadliest, was hoping for 5 reps on 175kg but just died. Felt really heavy. Theres always next week :-(

colman1212

Sunday: Lots of ab work

10 mins HIIT (rowing machine) 30 sec on/30 sec off
2.15km

colman1212

Monday: Back

Bent over row
60kg x 6
70kg x 6
75kg x 6
80kg x 6
82.5kg x 6
85kg x 6

Weighted Pullups (wide grip)
BW x 6
+7.5kg x 6
+7.5kg x 6
+7.5kg x 6
+7.5kg x 6

One armed Row
30kg x 6
32.5kg x 6
37.5kg x 6
35kg x 6
37.5kg x 6

Lat pulldown (Under graps)
pin 65 x 6
pin 70 x 6
pin 70 x 6
pin 70 x 5

Hammer strength row
60kg x 6
70kg x 6
70kg x 6
70kgx 6
70kgx 5

colman1212

Tuesday: Chest

DB Incline Bench
25's x 6
27.5's x6
30's x 6
32.5's x 4
32.5's x 5

Flat Bench (thumbless grip)
60kg x 6
65kg x 6
67.5kg x 5
65kg x 6
65kg x 6

Hammer strength Machine
60kg x 6
60kg x 6
70kg x 6
70kg x 5
70kg x 5

Chest flys
pin 25 x 8
pin 30 x 8
pin 30 x 8
pin 30 x 8

Arm work + pressups
Think I need to start doing some mobillity work on chest or shoulder days.
My right shoulder has never been great but think its holding my bench back quite a lot. Using a thumbless grip seems to activate my chest more at the same time.

colman1212

Squats
100kg x 3
110kg x 6
115kg x 6
120kg x 4 (had spotter for last 2)
125kg x 3 (spotter)
130kg x 2 (think I got the first one on my own, spotter for 2nd)

Hack Squat
60kg x 6
80kg x 6
90kg x 6
90kg x 8

Front squat
60kg x 6
70kg x 6
80kg x 6
85kg x 6
90kg x 3

Leg press
200kg x 6
240kg x 6
240kg x 6

Leg Extension
5 sets

Was a terrible session today. Felt so tired during and after. I'm doing strength work at the moment but I think I'm still on a calorie deficit. I'll get my bodyfat done again next week and adjust the diet accordingly. I changed up my sweet potato post work out to 100g of uncooked rice. Thinking of adding an extra meal.

colman1212

Reminder to add:
2 rounds of;
Scap pushups, scap rows, band pullaparts, shoulder dislocates

colman1212

Friday: Shoulders

DB shoulder press
22.5's x 6
25's x 6
25's x 6
27.5's x 4
27.5's x 3
25's x 6

Front raise
10's x 8
10's x 8
10's x 8
10's x 8

Upright row
20kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8

Lat flys
10's x 8
12.5's x 7
12.5's x 6
10's x 8

Weighted dips
+20kg x 8
+30kg x 8
+35kg x 6
+40kg x 6
+40kg x 6
+20kg x 8

Close grip bench (4010 tempo) (suicide grip)
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Triceps push down
4 sets + droplets

colman1212

Saturday morning: Hamstring/lower back

Deadlifts:
100kg x 6
120kg x 3
140kg x 6
160kg x 6
170kg x 6
180kg x 3 PR

Good mornings
40kg x 8
50kg x 8
60kg x 6
70kg x 6
75kg x 6
80kg x 6
80kg x 6

Romanian deadlift
40kg x 8
45kg x 8
50kg x 8
50kg x 8

Hypers
20kg x 8
30kg x 8
30kg x 8
30kg x 8

Leg curls
pin 8 x 8
pin 9 x 8
pin 9 x 6
pin 10 x 6

Great session. Really happy with that. The 180kg didnt actually feel too bad and form was strong. Aiming for 200kg deadlift in a few weeks. Currently @ 78kg bodyweight so that will be a big result if I get it.

colman1212

Sunday morning: ABBBZZ!


Had 550g of beef,5 eggs, spinach, tomatoes for breakfast. Probably not the best before a core workout!

A1 hanging leg raises
A2 swiss ball plank

B1 V-ups with med ball
B2 Crunches on machine

C1 Woodchops
C2 cable stomach things

nice easy sunday morning session.

colman1212

Monday: Back Day

Bent Over row:
60kg x 6
70kg x 6
80kg x 6
85kg x 6
90kg x 6 (form a bit dodge)
80kg x 6

Weighted pull ups
BW x 6
+10kg x 6
+10kg x 5
+10kg x 5
+10kg x 5

One armed DB Row
30kg x 6
35kg x 6
37.5kg x 6
40kg x 5
40kg x 5

Hammer Strength Row
40kg x 6
60kg x 6
70kg x 6
70kg x 6
70kg x 6

Lat pulldown under graps
4 sets

Straight arm cable row
4 sets

Back feeling strong. The pullups arent great. Using quite a wide grip so need to focus on hitting the lats and not trying to get chin over the bar I think. Getting full ROM anyway though and using tempos.

colman1212

Tuesday: Chest

DB Incline Bench
22.5's x 6
27.5's x 6
32.5's x 6
32.5's x 5
30's x 5
27.5's x 5

Flat Bench (thumbless grip)
60kg x 6
65kg x 6
67.5kg x 5
70kg x 5
72.5kg x 4

Hammer strength Machine
60kg x 6
60kg x 6
70kg x 5
70kg x 5
60kg x 6

DB pullover
25 x 10
30 x 10
30 x 10

3 Bicep exercises.
I have always struggled massively with the bench. I can probably close grip bench more than I can widegrip bench which is just strange. Working on it though.
Started doing scap pushups,shoulder dislocates and band pull aparts before every upper body session. Body fat 2mo and then will add in more carbs if its still around the 7-8% mark.

colman1212

Wednesday: Leg Day

Squats
80kg x 5
100kg x 4
110kg x 6
117.5kg x 6
120kg x 6
125kg x 4 (spotter on last rep)

Hack squat
100kg x 6
120kg x 6
130kg x 6
140kg x 6
150kg x 6

Front squat
60kg x 6
70kg x 6
80kg x 6
85kg x 6
90kg x 5

Leg press
160kg x 6
200kg x 6
240kg x 6
280kg x 6
240kg x 8

Leg Extension
pin 50 x 6
pin 60 x 6
pin 70 x 6
pin 75 x 5
dropset

Got my bodyfat measured tonight and it came in at 4.4% @ 77.3kg. My trainer is pretty accurate as one of the boys got the dexa scan done and it was 0.2% off what my trainer calculated. It still seems hard to believe but I am at the leanest I've ever been at by far. Uping the carbs post training to 200g uncooked (lot of rice)!!! and we'll see where we are at again in 2 weeks. The leg session tonight felt like the best leg session I've ever done. The 120kg squats felt really comfortable for the first time ever.

colman1212

Thursday: Shoulders

DB shoulder Press
22.5's x 6
25's x 6
27.5's x 4
27.5's x 4
27.5's x 3
27.5's x 3

Front raises
10's x 6
12.5's x 6
12.5's x 6
12.5's x 6
12.5's x 6

Upright row
20kg x 6
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
37.5kg x 6

Rear delt flys
10's x 6
12.5's x 8
15's x 6
15's x 6
15's x 6

Weighted dips
+20kg x 8
+30kg x 6
+35kg x 6
+40kg x 6
+41.25kg x 6
+20kg x 15

Close grip bench (thumbless grip + 4010 tempo)
50kg x 6
55kg x 6
57.5Kg x 6
57.5kg x 6

More triceps stuff.
Struggling to push on with the shoulder press.
Increasing my cals this week so hopefully that will improve things.

colman1212

Saturday morning:

Deadlifts:
100kg x 5
120kg x 5
140kg x 5
160kg x 6
170kg x 6
180kg x 5 PR

Romanian deadlift
40kg x 8
45kg x 8
50kg x 8
50kg x 8

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

Good mornings
60kg x 8
60kg x 8
70kg x 6
60kg x 8
65kg x 8

Hypers
+20kg x 8
+30kg x 8
+35kg x 8
+35kg x 8

Deadlifts are going really really well. Pulled back a bit on the good mornings. Really trying to get down as low as possible and see how I go. Have a bit of a cold at the moment so wasnt going to train today but delighted I did. Hopefully smashing the vitamin C, zinc and vital greens will sort it out. Other guys on my team out sick all week so defo something going around :-( Great session though :-) Might have a rest day 2mo.

colman1212

Monday: Back

-- Dying with a cold at the moment. Winter has hit in Oz. It got down to a whopping 16 degrees today which I now seem to think is "Absolutley freezing". What has happened me. Anyway..

Bent over row
60kg x 6
70kg x 6
80kg x 6
90kg x 6
92.5kg x 5
80kg x 8

Weighted wide grip pull ups
BW x 6
+5kg x 6
+7.5kg x 6
+10kg x 6
+11.25kg x 6
+12.5kg x 5

One armed row
30kg x 6
35kg x 6
37.5kg x 6
40kg x 6
42.5kg x 5
42.5kg x 5

Lat pulldown under graps
pin 60 x 6
pin 70 x 6
pin 70 x 6
pin 70 x 6

Hammer strength row
5 sets

Straight arm row
5 sets

Was a good session despite the fact I'm sick at the mo :-)

colman1212

Tuesday: Chest

Incline db bench
22.5's x 6
27.5's x 6
30's x 6
30's x 6
32.5's x 5
32.5's x 4

Flat Bench (suicide grip)
60kg x 6
65kg x 6
67.5kg x 5
70kg x 5
72.5kg x 4
75kg x 4

Hammer strength press
30kg x 10
60kg x 6
80kg x 5
85kg x 4

Incline Flys
12.5's x 8
15's x 6
17.5's x 6
20's x 5

3 bicep exercises and done.
Finally getting my form right on the bench. Bench is defo the hardest lift for me to get right. Used to have my elbows at about 30 degrees. When I move them out I can hit my chest much better. keeping my shoulders pinned so feels pretty good. Sticking with the thumbless grip. Just works better for me.

colman1212

Wednesday: Leg day

Squats
100kg x 4
112.5kg x 6
120kg x 6
125kg x 4
127.5kg x 3

Hack Squat
120kg x 6
140kg x 6
150kg x 6
150kg x 6

Front Squat
60kg x 4
70kg x 6
80kg x 6
85kg x 6
90kg x 6
90kg x 4

Leg press
200kg x 6
240kg x 6
280kg x 6
280kg x 6
*dropsets*
240kg x 6
180kg x 10
120kg x 15

Leg extensions
pin 65 x 4 x 8

Squats were tough. Had spotter on last 2 sets for the last rep.
Front squats were really uncomfotable on 90kg too. the knurling on the bar was tearing into my neck and my wrists were killing me. I know..I'm being a girl. Not a bad session seeing as I've been sick the last few days. Have a work day at a golf course on Friday with a free bar for the day :eek: Dangerous lol

colman1212

Thursday: Shoulders

DB shoulder press
22.5's x 6
25's x 6
25's x 5
25's x 5
25's x 5

Front raises
10's x 8
10's x 8
10's x 8
10's x 8

Upright rows
30kg x 8
35kg x 8
35kg x 8
35kg x 8

Rear delt flys
4 sets

Lots of tricep stuff

Hmmm. Seem to have stalled a bit on this stuff. Think it may be down to calories. Probably need to bump it again but will know next wednesday when I get bodyfat done. Probably havent hit enough of a surplus yet. Also upright rows feel terrible on my right shoulder. ugh. Crap session.

colman1212

Sunday: Hamstrings

Deadlifts
100kg x 5
120kg x 5
140kg x 5
160kg x 5
175kg x 5
185kg x 2

Romanian deadlifts
40kg x 8
45kg x 8
50kg x 8
52.5kg x 8

Good mornings
60kg x 8
70kg x 8
70kg x 8
70kg x 8

Leg curls
pin 9 x 8
pin 10 x 6
pin 10 x 6
pin 10 x 6

Hyper extensions
20kg x 8
30kg x 6
35kg x 6
40kg x 6

Not a bad session considering the massive night on Friday.

colman1212

Monday: Chest\Biceps

Got in and did a session, Not taking much notice of the numbers as I had a massive sunday night and didnt get much sleep. Disaster.
Also have the lions tour coming up in a couple of weeks. Serious training will start back after that.