Christmas(2012) is coming

newby.204

I started a fitness log before it didnt stick so here we go again!! training proper starts today and ill start posting from there!

male
6"
90kg

newby.204

Squat
20kgx10
50kgx5
70kgx3
100kgx2
120kgx4

Step-ups(single leg)
BWX3X10

RDL(single leg)
10kgx3x10

Stomach(superset)
palov press 4x5x30s
sideplank bwx5x30s

should've gotten 5 reps on the squat had a bad day!! Never done single leg stuff before really, the imbalances in my legs were an eye opener needs alot of work!!

Pull ups
bwx5x(3,2,3,2,3)

newby.204

Bench
20kgx10
40kgx5
60kgx3
80kgx2
92.5kgx5

DB Bench
20kgx2x(15/15)

DB row/Rear Delt Flye
35kgx4x10
7.5kgx4x10

BB Shrug(behind back)/Rear Delt Raise
65kgx4x10
7.5kgx4x10

EZ curl/ Tri ext
27.5kgx6x10(OH/UH grip)
27.5kgx6x10(Wide/Close grip)

Stomach
sprinter sit up bwx3x20
Hip-up 5kgx3x10
toe touch bwx3x10
russian twist 5kgx3x10

newby.204

Deadlift
cant remember the warm up sets
PR 205kgx1x1

Speed Deadlift
127kgx5x3

Pull ups
BWx5x(3,3,2,3,3)

Stomach
Barbell Rollouts(kneeling)
BWx5x5

newby.204

Seated weigted Box jump/Box jump
15kgx5x3(3ft)
bwx1x3(4ft)

Step-ups(single leg)
bwx3x10

RDL(single leg)
10kgx3x10

Stomach
Lying leg raises
bwx3x8

newby.204

Push-up Hold
BWx2x30s

Plyo Push up
BWx8x3

Ring rows/Band pull aparts
BWx3x8
Bluex3x15

Handstand Push ups/pull ups
bwx5x3(negatives)
bwx5x(3,3,3,2,Max)

Band Bi curl/tri ext
greenx6x10(UHx3/OHx3)
greenx6x10(Closex3/Widex3 grip)

Stomach
Sprinters bwx3x20
lying legraise bwx3x10
toe touches bwx3x10
russian twists 10kgx20



this was slapped together because i cant get to the gym today and had to do it at home with what i have here a little dissappointed but i made do!!

newby.204

Squats
BWX1X10
20X1X10
50X1X5
75X1X3
100X1X2
125X1X5

Single Leg Squats(onto bench)
BWX3X10

GHR(Blue band asstd)
BWX3X5

Pull ups
BWX5X(4,3,4,3,4)

Stomach(superset)
Palov press 4x5x30
sideplank bwx5x30

squats were a bastard to be honest, got the last one up, form was fine but bar speed was slooooow!! stomach work felt easy so increase in tut next week!!

newby.204

Bench
20kgx10
40kgx5
60kgx3
80kgx2
95kgx5

DB Bench
20kgx2x(17/15)

DB row/Rear Delt Flye
32.5kgx4x10
7.5kgx4x10

BB Shrug(behind back)/Rear Delt Raise
70kgx4x10
7.5kgx4x10

EZ curl/ Tri ext
30kgx6x10(OH/UH grip)
30kgx6x10(Wide/Close grip)

Stomach
sprinter sit up bwx3x20
Hip-up 5kgx3x10
toe touch 10kgx3x10
russian twist 5kgx3x10

bench went grand always happy to have a good start, did sets of 10 blue band pull aparts between all the warm up sets on the bench!!

newby.204

Speed/Endurace

8x160m runs

3x250m (sprints 5-25m/5m int)

lots of foam(wavin) rolling to be done, legs are a bit worse for wear!!

newby.204

Deadlift
60x8
100x5
130x3
150x2
170x2

Speed Deadlift
140x8x3

Pullups
BWX5(5,3,4,3,5)

the "speed" deadlifts started off slow enough to be honest but improved as i got through the sets bizarrely!! pullups were grand! heavy(for me deadlift) was fine too! as a side note my diet was **** today, not that i ate bad food, just nowhere near enough pretty dissapointed in myself tbh!

newby.204

Box jump
bwx3x3(3.5ft)
bwx3x3(4ft)

Single leg suats(onto bench)
bwx1x10
5kgx1x10
10kgx1x10

RDL(single leg)
10kgx3x10

Stomach
Lying leg raises/KB sidebends
bwx4x12
16kgx4x12

newby.204

i had a week(11 f***in days) off training due to alcohol and work.....

anywho back into it this week

Powerclean and Jerk
40kgx3
50kgx3
60kgx3
70kgx2
80kgx1
90kgx1
92.5kgxmiss

Metcon
5 rounds
5 pwrclns 50kg
5 front squats 50kg
5 over the bar burpees

newby.204

Bench
20kgx10
40kgx5
60kgx3
80kgx2
97.5kgx4(should have been 5 ill hit it next week)

DB Bench
20kgx2x(18/16)

DB row/Rear Delt Flye
35kgx4x10
7.5kgx4x10

BB Shrug(behind back)/Rear Delt Raise
75kgx4x10
7.5kgx4x10

EZ curl/ Tri ext
30kgx6x10(OH/UH grip)
30kgx6x10(Wide/Close grip)

Tabata 1 round
20lb sledgehammer swings

really happy with today my diet went ****(woke up late for work) but the gym went grand, skipped stomach because well i was dyin to use the little boys room and i didn want to make a mess!!gona hammer it out later before bed!! sledgie got an upgrade he used to weigh 10lbs lost a few reps but ill make em back up and then we'll upgrade him again!!

newby.204

foam rolling(well it s a wavin pipe but you get the jist)

Deadlift
60kgx8
90kgx5
120kgx3
150kgx2
182.5kgxmissed(should have been 2 didn even get 1)
172.5kgx1(should have been 2)

to be honest when this went so badly i hit the roof, i said **** this and left i havnt got a clue what went wrong today all i know is i was way off!! the session was ****E from the word go!! box jumps had better go well tomorrow!!

Pull ups
bwx5x(5,4,5,6,7)

newby.204

foam roll

Squat
20kgx10
60kgx5
90kgx3
110kgx2
130kgx5

was happy with that so just did a metcon to get out of there

4 rounds for time
Hangcleans 60kgx6
kb swing 28kgx7
renegades 17.5kgx16(8 ea side)
kb swing 24kgx9
hand release push up BWx10

took me 10.27

newby.204

Run
2.5miles(untimed)

GYM
foam roll

Bench
20kgx10
40kgx5
60kgx3
80kgx2
100kgx3(should have been 5 ill hit it next week)

DB Bench
20kgx2x(18/16)

BB Shrug(behind back)/Rear Delt Raise
80kgx4x10

EZ curl/ Tri ext
30kgx6x10(OH/UH grip)
30kgx6x10(Wide/Close grip)

was on a tight timeline in the gym so cut the session short

newby.204

Foam rolled

Deadlift
60kgx10
92.5kgx5
125kgx3
150kgx2
172.5kgx2

Speed D/lift
140kgx5x3

Rdl/bbl row/Good mornin
80kgx3x8
75kgx3x8
70kgx3x8

newby.204

Foam roll
Snatch drills

Box jump
Bwx5x3(48")
Bwx1x1(50")
Bwx1x5(42")
Bwx1x5(24")

Single leg squat(onto bench)
Bw+10kgx3x10

Rdl
80kgx2x10

Stomach
Palovpress/side plank
4x3x35s
Bwx3x35s