Training log

Squatman

Yesterday
Ran 5k on threadmill. most iv ever ran, only on a threadmill 0° incline. took 35 mins. not too shabby.
20 mins on bike.

Dunzo! weight 100.7 this morning:rolleyes:

Squatman

yesterday Ran for 42mins on threadmill got to 5.6km furthest iv ever ran, but pace was a bit down, ran first 16 mins @ 8.5, then had to reduce to 7, and after a while increased to 7.5. then last 3 mins at 10.5

Weighed in this morning at 99.1 :cool:

Have substituted 2 cardio sesions a week with circuit training.



tuesday

3 rounds of 13 of
squat 80kg
kLunges 20kg
Ez curls 35kg
DB incline 27.5
tricep pushdown 20
lat raises ~8/10kg

Squatman

still chipping away at the weightloss
Yesterday
Squat
60x6
100x5
130 3x3

Bench
60x5
80x5
100 3x3

curls
30 mins buike

Squatman

yesterday
squat
60x5
100x3
140, 3x5

Cross trainer x 1 hour

weight this morning 99.0 - peaked at 98.1 - but few weekends of beer killed that pretty quick!

Squatman

yesterday

DL
60x5
100x5
140x3
160x1
180x1
190x1

Shrugs
140x5
100 2x7

BORs
60 2x5

Cross trainer 1 hour.

Squatman

yesterday

deads
60x5
100x3
140x3
160x1
180x1
200x1
160x5

Cardio 54mins

Squatman

yesterday
Squat
60x5
100x5
140x3
160x5
160x4
160x4
Think i would have got 3x5 except it was hard to keep the bar in place, cos its a ****ty thick bar, and couldnt keep tight under it.

Bench
60x5
80 4x6 these were reasonably tough

deads
60x5
100x5
140x5
Inclines
80x5ish
70x9
55x9
40x6

Arms felt like jelly after this

curls
40kg x10 bar
Dunzo

Squatman

yesterday,
Spinning 35 mins, forgot water bottle, so called it a day, still sore from previous days benching!

Squatman

yesterday
DL
60x5
100x5
140x3
160x1
180x3 thick bar, grip unravelled at top

bench
60x5
80x5
95x4
90x5
60x5

Flyes
3kgx10

Cross trainer 35 mins

Squatman

yesterday

Squat
60x5
100x5
140x3
170x2
170x1
170x1
to high box
170x3
170x3

Bench
60x5
80x5
100x3
100x3
100x5

Incline (high incline) bp
80x5/6x2
70x5/6
60x5/6

Deadlift
60x5
100x5
140x5

Cross trainer 10mins

Squatman

yesterday

70mins on two forms of cross trainers.

Seated cable rows 100lbs 3x10

Figuring on doing the push pull comp @ end of Nov.
Did a 200kg DL there two weeks ago on a thick bar, so hopefull will be up at 220/230 by then.

That will give me 11 more deadlifting sessions, 1 heavy, and 1 recovery/speed session per week

did 100x5 on the bench on monday, so rekon id have a 120 at the moment.
would be hoping for a 132.5

Squatman

Yesterday

20 mins cross trainer
25 mins bike
25 mins threadmill _ running for 16 mins incline walking the rest

Bench
60kg x 5
80kg 4x8

Dunzo

Squatman

yesterday
DEads
60x5
100x5
140x3
160x2
180x2
180x2

Shrugs
140x3
100x12
100x12

Lat pulldowns
position 10 x10
Cross trainer x 20 mins
Leg extensions, rack 4x10
Leg curls half rack 4x10

Threadmill x 10 mins
bike x 10 mins
recumberent bike x15 mins

total 55 mins

Squatman

this evening

bench 60x5
90x8
90x8
90x8

1 hour cardio, 2 types of crosstrainer, bike and threadmill

Seated rows

3x10 3/4 stack

Squatman

Saturday

Bench
70x5
90x5
100x2
110x3
110x3

60x5

pullups 4 reps ... to failure

box squats
60x5
100x5
120x5
120x5

to a high box

Cross trainer 30 mins

Squatman

yesterday

squat
140 2x5

Bench 80 3x10 tough

Deadlift 120 against blue bands 3x3 tough


Cardio 20 mins bike
10 mins threadmill

Arm curls 22.5 2x8

side and front delts and dunzo

Squatman

Tuesday
Curls, 10kg set of 30, 10, 10,
concentration curls 2x10 @10

Bike 30 mins
threadmill 10 mins.

Shoulder press 30 kg x15/20
lat raises 10kg 2x10

Upright rows
20kg x10 x20

Dunzo

Squatman

wednesday
bench
100 3x5

cardio
35 mins ct
15mins bike

bors
60 3x8

Squatman

this evening
deads speed against blue bands
60x5
100x3
120 6x3

bench
60x5
85x 4x6

Curls

Seated cable rows, Stack 3x10

Side and front raises

Squatman

last night, 75mins cardio, 30 mins threadmill, 15 mins bike, 30 mins cross trainer

Squatman

last few days
Squat
60x5
100x5
140x1
160x3
160x3
160x3 all to 13" box
180x1 18" i think
200x1 18" again

Bench
60x5
90x8
90x8
90x8
maybe a 4th set can remember

Inclines
80x6
80x4
70x10
50x15
40x4
50x15
40x3

Curls

Cardion 40mins bike
20 mins CT

Dunzo. Off to newyork this evening

Squatman

yesterday
squat
60x5
added 12" box
100x5
140x3
160x1
170x1 a bit harder than expected, but could have squeezed a 2nd
170x1 tough
170x1 very tough
170x1 verry tough again
was hoping for a 2 x 2 - may have gotten this if i used belt.
also, pulled two muscles at the back of each shoulder (1 each)

Bench
60x5
80x5
90x8
100x8
120x1
Added slingshot
140x1

Dunzo. happy with bench progress

Squatman

Squat
60x5
100x5
140x3
160x1
180x1 belt - was slow.


Bench

60x5
80x5
100x10
slingshot
140x1

still fairly happy with bench progress.
Squat progress is pretty poor - but am only squatting 1x per week.

Squatman

Yesterday
Cross trainer 30 mins
other cross trainer 10 mins

Deads

60x5
100x5
120x5
140x5
140x5
150x5 - was waiting for weights- easy set

Dunzo

Squatman

today
squat
60x5
100x5
140x3
160x1
180x1
190 x0 came up a small bit, then bombed.
added chair (over parallel)
190x0
go again
190x0, weight felt light on the back, but she was a no show today. hit the pause button on squat for the last 2 years

Bench,
60x5
80x5
100x12 - last rep was a real grinder
100x10 - 20 mins later.
happy with how the bench is moving now,

Bike 55 mins.

Squatman

squats
60x6
100x5
130 4x9 too much volume

Squatman

yesterday
Squat
60x5
100x5
140x7
140x4x7

bench
60x5
80x5
100x3
was planning on going heavier but had a niggle in elbow and shoulder so planning on benching again today!

Squatman

Last night
Squat 60x5
100x5
150 7x5
no belt, dont know if i should use belt or not. high rep stuff i think i should go bareback.

Bench 60x5
90x5 still slight niggle in shoulder so try again this evening.

Also need to do back work!

Squatman

Yesterday bench
60x5
80x5
100x5
100x5
100x5
100x5
100x5
100x2
Added slingshot 140xf


Bent over rows
60kg 3x10

Squatman

Tihis evening
squat
60x5
100x5
140x9
140x9
140x9
140x9

No fear of missing a rep, but was gasping for air at the last rep on last sets.

Bench
60x5
80x5
100x3
110x2
120x2 2nd rep was almost to failure
120x1

Bent over rows
50kgx10
70 3x6

Dunzo