can you not feel it?

cletus van damme

Gonna start logging stuff here.
Stats: 36 male 95kg
Calories target is 2000 per day with one spike day a week (2500 - 3000)

Consisting of Protein:Carbs:Fats of 40:30:30


curent supplements:

Whey: Reflex Impact Whey & Trec 100 Whey
Post Workout: Olimp Reanimator
Fish Oil : Carlsons Fish Oil
Vit C and Vit D


Tues 25/02/2014

Foaming rolling, warm up

O/H Press
bar x 10
10kg x 10
20kg x 8
30kg x 5
40kg x 5
50kg x 5
60kg x 5
65kg x 3,1
60kg x 3

Lateral raise
7.5kg DBs x 20,20

DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12 - 35kg x 12,12
B: 18kg x 12,12,12,12

Bench Press
60kg x 10,10,10,10

Barbell Curls
35kg x 15,10,10
20kg x 20

Hip Mobility work

Finisher :
Med ball slam / Burpees superset - non stop
10-9-8-7-6-5-4-3-2-1


happy enough - I've neglected shoulder work for a while so will concentrate on this as my main pressing action for a while.

First day on this program , prob take a few weeks to work out the weights exactly.


Calories: 1788

Protein: 193g
Carbs: 73g
Fat: 83g

cletus van damme

Weds 26/02/2014 - rest day

cals - 2369
Carbs - 205g
Fat - 103g
Protein - 121g

all over place - don't go to lunch with work people!!!

Thurs 27/02/2014

Warm up + foam rolling + mobility

jumps
BW - 8 x 1

Squat
60 x 5
100 x 5
120 x 5
140 x 1

Leg Press
180kg x 10,10
230kg x 10,10,10

step up
no weight x 10 (each leg)
10kg DBs x 10,10,10 (each leg)

RDL
60kgx 10,10
120kg x 1

Plank x 90 secs, 60 secs, 60 sec

Stretch





cals 2199
Carbs - 137g
Fat - 94g
protein - 197g


lower back was hurt a few weeks ago, no idea how.
prob in my sleep

anyhow was testing squat and RDL today - no pain but felt very weak in that area so called a halt.
Leg Press was an additional to compensate for lack of squat.

cletus van damme

Warm up / Mobility / Rolling


OH Press with Trap Bar
bar x 10
30 x 10
40 x 8
50 x 5
55 x 3

Chin up / Seat DB cleans superset

Chin Up 5,5,5,5,5
Seated Cleans 10kg dbs - 12,12,12,12,12

incline DB Press

17.5kg x 12
25kg x 12,12
30kg x 10
25kg x 10

TRX Row
BW x 15,15,15


DB Shrugs / Tricep pulldown superset
Shrugs - 40kg x 12,12,12
Pulldown - 23kg x 15 , 28kg x 15, 32kg x 20

finished with some stretching.

was in hurry to meet somebody so no finisher today.


Still getting hang of some exercises and program so weights are still being teased out. triceps burning out for db press rather than chest, maybe rest periods need to be longer - pretty short at moment.

OH press Trap bar was something I read about - it was a pain in the hole setting up. I won't be doing it again - I'll go DB Press with palms in grip in future.

A weekend of family activity so no training and no calorie monitoring but safe in the knowledge it wasn't clean or close to maintenance but all cakes homemade...ha ha.

cletus van damme

warm up / mobility

tyre flips
big tyre - 3 x 10
*interspaced with bag work during rest periods

walking lunges
30kg Dbs - 6 x 12


Pull Throughs
18kg x 12
30kg x 12
50kg x 12,12,12

Abs circuit

3 rounds of :

crunches x 20
side bends x 20
leg raises x 20
(no rest )


Stretching.


nice session. supposed to be my rest day but I'd to catch up for weekend of cake eating.
Prob do more tyre flips next time.
walking lunges are harder than normal lunges.

cletus van damme

mobility / foam roll / warm up

O/H Press
bar x 10

30kg x 10
40kg x 8
50kg x 5
60kg x 5
65kg x 3
67.5kg x 3
40kg x 10

Lateral raise
10kg DBs x 20
7.5 dbs x 20

DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12,12,12
B: 23kg x 12,12,12,12

Bench Press
60kg x 10
65kg x 10,10,8

Barbell Curls
35kg x 12,10,10
20kg x 20

stretch

fairly wrecked after.
Press was inc of 2.5kg on last week - felt like I had 70 there.


home for pancakes.
oats, eggs, milk, baking soda, whey
topped with honey/nutella / banana

cletus van damme

fri 07/03/2014


Warm up + foam rolling + mobility

jumps
BW - 8 x 1

Squat
60 x 5
100 x 5
120 x 5
140 x 3

Leg Press
150kg x 10
200kgx 10
250kg x 10,10,10

step up
12.5kg DBs x 10,10,10,10 (each leg)

KB Swings
16kg x 15
20kg x 15
24kg x 15,15

Plank
3 x 60 secs

Sledge pull
6 laps of flyfit track sledge +65kg (non stop)

Bag - 10 mins displaying my skill, endurance and vanity



decent stuff today. 2 days off as I wasn't allowed train by over-tired and pregnant person.

after 140kg set on squat my back felt un ready to try more so I lashed into leg press instead.
As a result of this I didn't bother with RDL and replaced it with KB swings

sledge pulls were decent but shame that track insnt longer - turning continually about is crap.

cletus van damme

sat 08/03/2014


warm up - extended period of hockey ball rolling in paerticular lower back.


DB Press(palms in)
10kg x 10
15kg x 10
22.5kg x 10
30kg x 3, 4

Chin up / Seat DB cleans superset

Chin Up (neutral grip) 5,5,5,5
Seated Cleans 10kg dbs - 10 - 12.5kg x 10,10,10

incline DB Press

25kg x 12,12
30kg x 10,10

Ring Row
BW x 15,15,15

DB Shrugs / Tricep pulldown superset
Shrugs - 40kg x 12,12,12
Pulldown -28kg x 15,15,15


Blackburns
2.5kg plates x 2 rounds 10 sec hold each movement


loads streching.

wasn't at the races today. felt empty but delighted I got through session
guess training friday night and sat morning can kill you with only 2000cals a day.
probably carb depleated too

anyway home for carbs up 24hours and extra calories.


pack from go nutrition arrived.
woo....
in it was creatine which I've never taken before.
will use with post workout shake

cletus van damme

sunday 09/03/2014


warm up / mobility

tyre flips
big tyre - 4 x 10

walking lunges
30kg Dbs - 6 x 12

Pull Throughs
50kg x 15,15,15


russian barbell twists
15kg on barbell - 3 sets of 15 each side


outha there quick smart.

was on the clock as I had only 1h 15mins to drive there, do my thing and get home.

took sample of dorian yates NOXPUMP cos I felt tired (about 6hours sleep)
really liked it - I'm not a fan of preworkouts normally.
But this just made me feel better without a "buzz". felt like training and felt alright.

cletus van damme

tues 11/03/2014

warm-up and foam rolling


mobility / foam roll / warm up

O/H Press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 3
70kg x 3
72.5kg x 3
80kg x fail
40kg x 10

Lateral raise
10kg DBs x 20,20


DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12,12,10
B: 28kg x 12,12,12,12

Ring Push Up
BW x 10,10,10,10

Barbell Curls
35kg x 12

stretch

finisher

push press (50kg) x 8 , sprint 5 lengths of track then KB swings (24kg) x 8
3 rounds

3 min rest

3 more round


fairly wrecked after.

72.5kg was a 3 rep PR - haven't worked on shoulder so wasn't too "yeah" about it but it was nice. went for 80kg x 1 cos I felt f this I have the power - I felt good and strong and I nearly got it. slowly creeping up on the BW press.

when doing curls I got this pain in my forearm on outside (not fleshy part) was sore so I quit after 1 set. , not getting injured for curls. fcuk dat.

finisher was good buzz - sprinting didn't last it's became running after a few laps :pac:

idea was stolen from the article which was a great read at work today
http://www.t-nation.com/training/conditioning-stations-for-fat-loss

cletus van damme

thurs 13/03/2014
Warm up + foam rolling + mobility

jumps
BW - 8 x 1

Squat
60 x 5
100 x 5
120 x 5

Leg Press
200kg x 10
250kg x 10
300kg x 5,5,5
step up
15kg DBs x 10,10,10 (each leg)

KB swings
24kg x 15
32kg x 15,15,15

side bends
17.5kg db each side x 20,20

Back Ext
BW x 15,15,15

Stretch

Tired today and weaker than bertie ahern's morality

cletus van damme

sat 15/03/2014

Warm up / Mobility / Rolling
extra time spent with hockey ball on lower back and pecs


seated Db shoulder Press (palms in)

12.5kg x 10
15kg x 10
25kg x 8
30kg x 5
32.5kg x 5, 5


shoulder Press machine

20kg x 10
40kg x 10
60kg x 10

Chin up / Seat DB cleans superset

Chin Up 5,5,5,5
Seated Cleans 12.5kg x 10,10,10,10

incline DB Press

25kg x 10
32.5kg x 10,8,8

Ring Row
BW x 15,15,15


DB Shrugs / Tricep rope pulldown superset
Shrugs - 40kg x 12,12,12
Pulldown - 36kg x 20,20,20

cletus van damme

monday 17/03/2014


warm up - no mobility


tyre flips
big tyre - 4 x 12

walking lunges
30kg Dbs 2 X 12
32.5kg Dbs x 4 x 12

Pull Throughs
50kg x 15,15,15

quick stretch.

This was a quick session before parade - wanted to do more but was needed elsewhere.

cletus van damme

thurs 20/03/2014

Tues 25/02/2014

Foaming rolling, warm up

O/H Press
bar x 10
30kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3
75kg x 2
80kg x 1

Lateral raise
10kg DBs x 20,20

DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12 ,12,12
B: 23kg x 12,12,12,12

ring Press up
BW x 12,12,12,12

Farmer Walk
40kg dbs - 3 laps, 2,2,2,2

Battling Rope Tabata - 20 secs on 10 secs off x 8 rounds


stretching

post workout ran out so gonna make homemade one from now till my dextrose runs out. I like the olimp a lot so I'll go back to it eventually.


37g of protein (whey)
60g of dextrose
5g of creatine (creapure)
5g of vit c

battling ropes tabata reads easier than it is.
80kg OH press was a PR so that was nice

Alf Veedersane

cletus van damme wrote: »

battling ropes tabata reads easier than it is.

Not when you know what it's like to dance with that devil.

cletus van damme

fri 21/03/2014

Warm up + foam rolling + mobility

jumps
BW - 8 x 1 - mix of vertical and distance jumps

Squat
bar x 10
60 x 5
100 x 5
120 x 5
140 x 1

Leg Press
200kg x 10,10
250kg x 10,10
300kg x 6,6

step up
15kg DBs x 10,10 (each leg)
17.5kg DBs x 10 (each leg)

KB Swing
32kg x 15,15,15

Ab wheel
Kneeling 3 sets of 20 rollouts

tried 1 attempt at standing rollout and lost balance, probably need to take a session to fiddle with it.

Stretch


back felt good on the squat today.
but only got to 140kg which was totally down to a confidence issue.
still well below my 1rm. Juts have a feeling i'll need to hammer out some volume at the weight (120 - 140) to get back into the groove of squatting.
but ok to blast away at leg press for a while longer , it's a lift i never really did so new stimuli is nice.

cletus van damme

tues 25/03/2014

Foaming rolling, warm up

O/H Press
bar x 10
30kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3,3,3,2

Chin up / DB rear delt fly superset

Chin Up 5,5,5,5
DB rear delt 7.5kg x 12,12,12,12

incline DB Press

25kg x 12
32.5kg x 12,8,8

Ring Row
BW x 12,12,12

Trap Bar Shrugs / Tricep rope pulldown superset
Shrugs - 100kg x 10,10,10
Pulldown - 36kg x 25,25 - last set was BW dip x 12

Battling Ropes tabata

20 secs on 10 secs rest x 8 rounds


missed a few days with various commitments and not being allowed to the gym.
gym was packed so had to change one or two exercises.
happy enough with today though.

cletus van damme

thurs 27/02/2014

warm up , rolling etc..

Deadlift

60x5
100x5
120x5
140x3
160 x 1, 1

* form failed on the 160kgs and I knew from the second one it wasn't going to be my night so being a smart fellow i left it.

started doing walking lunges at 32.5kg dbs and I got a pain in my upper quad/hip flexor/hip...
So I left that too.

did a stretch session and forced some new levels on myself with compensated for the bad humour I was in cos of above.

10 mins on bag various combo. fluting about.

shower gel spilled over the bag and I dropped 3 eggs on the deck at home afterwards.. good night all round.

cletus van damme

sat 29/03/2014

warm up mobility work

OH Press
bar x 10
40kg x 10
50kg x 5
60kg x 5
70kg x 3,1,1,1
40kg x 20, 14(6)(2)


10 mins bike
30mins bike interval spinning program

sat morning feeling tired , took a sample of On Pre.
woke me up but heart was racing a bit , messed my breathing up.
lower rep stuff fine but heavier/low rep wasn't.
won't be taking it again.

not feeling great so took rest of weekend off.

cletus van damme

Tues 01/04/2014

Foaming rolling, warm up

O/H Press
bar x 10
30kg x 10
40kg x 10
50kg x 10
55kg x 5
60kg x 5
65kg x 5

Lateral raise
10kg DBs x 20,20

DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12,12,12
B: 18kg x 12,12,12,12

Dips
BW x 12,
BW + 5kg x 12,
BW + 15kg x 12
BW x 12

Barbell Curls
35kg x 15,15,15

stretch

cletus van damme

thurs 03/04/2014

rolling, warm up

Jumps
10 singular - alternate between vertical and horizontal

squat
bar x 10
60kg x 10
80kg x 10
100kg x 10

Leg Press
150kg x 15
200kg x 12
250kg x 10
300kg x 6,6,6

step up (box height just below hip)
17.5kg Dbs x 10,10,10 (each leg)

Kb Swings
32kg x 15,15,15

ab wheel
kneeling x 20,20,20

low carb, bad sleep hell.
quite pleased with performance but was hard.
I'd a low cal/low carb day on weds and didn't eat enough carbs on Thurs lunch time.
Squat felt ok - gonna move slowly through weights to try regain my composure. back feels fine but it's all in my head.
hopefully won't be long before I'm up closer to where I was.

cletus van damme

Friday 04/04/2014

Foaming rolling, warm up

O/H Press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 3
65 x 3
70kg x 3

pull up (neutral grip)
BW 5,5,5,5,5

TRX Row
BW x 12,12,12,12

DB Shrugs / Tricep rope pulldown superset
Shrugs - 45kg DBs x 10,10,10,10
Pulldown - 27kg x 25,25,25,25

stretching session.
lower back, ham , hips were stretched.

outha there.
carb up tomorrow which will be nice not so much for the carbs but the fact i don't have to eat so much protein on high carb day.

cletus van damme

sunday 06/04/2014

warm up

tyre flips 4 x 12

walking lunges 32.5kg dbs - 6 x 12

pull through - 32kg - 3 x 15

ab wheel - 1 x 20

cletus van damme

Tues 08/04/2014

Foaming rolling, warm up

O/H Press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 5
70kg x 3
72.5kg x 1,2,2

Lateral raise
10kg DBs x 20,20

DB ROW (A) / DB Rear Fly (B) superset
A: 37.5kg x 12,12,12,12
B: 10kg DBs x 10,10 - 7.5kg dbs x 10,10

incline 1 arm press up
hip height x 10 each arm
quad height x 5 each arm
ankle height with wrist support x 5,10,10 (each arm)


DB Curls
15kg x 20,10,15

Treadmill
20 mins rolling hills program


just didn't fancy bench so decided to play about with 1 arm push up instead. something i never really tried before.
The wrist support just meant my free hand grabbed the wrist of the arm doing the push up.
probably could have pushed the threadmill faster but hadn't ran in a while. wanted a spinning program but only bike free the programs wouldn't work on it.

cletus van damme

thurs 10/04/2014

rolling, warm up - was actually well pleased with this

Jumps
10 singular - alternate between vertical and horizontal

Squat position holds with bar and pauses at botto - various
(was waiting on a free rack)

power clean
60kg x 5,5


squat
bar x 10
60kg x 10
80kg x 10
100kg x 5


step up (box height just below hip)
35kg Powerbag x 8,8,10 (each leg)

Kb Swings
32kg x 15,15,15

ab wheel
kneeling x 20,20,20,20

stretch

squating felt good - no stiffness in back but lower back felt weak still.
But progress nonetheless.
Powerbag set up was fairly tough , the extra height rather than an "above the knee" step makes a huge difference.
Place was busy so didn't get to leg press . Hadn't power cleaned in years but was just dicking about waiting on a rack.

cletus van damme

tues 15/04/2014
10 min cross trainer
warm up

O/H Press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 5
70kg x 4,1
45kg x 15


DB ROW (A) / Facepull (B) superset
A: 37.5kg x 12,12,12,12
B: 18kg x 12,12,12,12

Bench Press
40kg x 10
50kg x 10
60kg x 10,10,10

Barbell Curls
20kg x 15
30kg x 15,15,15
20kg x 20

stretch

wasn't in humour for foam rolling and all that today.
first day in 5 training - taken the weeknd off and went on the lash
good for the mind if not for the body.

cletus van damme

thurs 17/04/2014

rolling, warm up

Jumps
10 singular - alternate between vertical and horizontal

squat

(all paused up to and including 100kg)
bar x 10
40kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5,5,5

Leg Press
150kg x 15
200kg x 12
250kg x 10,10
300kg x 8,8

step up (box height just below hip)
30kg power bag x 10,10,10 (each leg)

Kb Swings
32kg x 15,15,15,15

hanging leg raise
BW x 10,10,10


stretching


well chuffed with todays squat. felt good and no weakness in back
just ran smooth. loss of strength is there but haven't squatted since jan really so to be expected.
I'll just have to climb back up.

won't be doing the step up with power bag anymore. noticed it tilts my back and neck a bit and form is off.

cletus van damme

friday 18/04/2014

spinning class
45mins

stretch

circuit.

push press 50kg x 8 reps
5 lap sprint
24kg KB swing x 8 reps
5 lap sprint

60 sec rest

x 5 rounds


wanted to use 32kg but was being used
rough enough doing this fasted but enjoyable.

cletus van damme

monday 21/04/2014

foam rolling, hockey ball and stuff. long sesh cos my lower back was stiff.

OH Press
bar x 10
40kg x 5
50kg x 5
60kg x 5
65kg x 3
70kg x 3
72.5kg x 3

Pull Up / Face Pull
Pull up (alternating neutral/over hand grip) 6,6,6,6
Facepull 30kg x 12,12,12,12

DB Bench Press
25kg x 12
32.5kg x 10,9,8

Back Ext
BW x 15,15,15

TRX Row
BW x 15,15,15

DB Shrugs
45kg x 12,15,15,12

Tricep bodyweight ext
(like this http://instagram.com/p/lp-ADdGsb_/# but on a fixed bar)
BW x 8,8

Tricep Rope Pulldown
23kg x 20,20

stretch

cletus van damme

thurs 03/04/2014

rolling, warm up

Jumps
10 singular - alternate between vertical and horizontal

squat
bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
125kg x 3,3,3

Barbell Hip Thrust
60kg x 10,10
80kg x 10
100kg x 10,10,10

Kb Swings
32kg x 15,15,15,15

back Ext
BW x 15,15,15

stretch

one of those session where I didn't want to be there
but ended up ok.

1st may gonna move onto something new.
I'll be finishing training middle of july for a little bit so gonna try a 10 week program or so till then

cletus van damme

sunday 27/04/2014

1 hour mobility stretching and the rest

felt amazing after

oh press
bar x 10
40kgx 5
50kg x 5
60kg x 5
67.5kg x 5
72.5kg x 3
75kg x 1,1,1

cable row
52kg x 12,12
66kg x 12,12

Pull Up
neutral grip x 6,6,6

stretch


kinda lazy session - mobility stuff was nice.
everybody sick bar me so was unable to to train for few days as I was playing hospital.

but lucky to get down for a bit

cletus van damme

Tues 29/04/2014

rolling, warm up

Jumps
10 singular - alternate between vertical and horizontal

squat
bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
125kg x 5
130kg x 5,5

Barbell Hip Thrust
Bar x 10
60kg x 10
100kg x 6,6,6

Leg Curl
36kg x 12,12
52kg x 12,12

stretch

interval training on bike - 20mins

hip thrust were less reps/weight than last time but much better technique.