Burrenguy's second swing.

burrenguy

Morning mobility routine done.
Morning cycle done: 20 mins, 9.8 km.

Today's workout...
Overhead Press: 37.5kg for 3 x 5
Pull up: bodyweight for 3 x 6
Curls: 20kg for 2 x 11
Hanging Leg Raise: 2 x 10
Squat: 25 kg for 3 x 5

Overhead press was tough but I managed. Pull ups, curls and leg raises all went fine.
The squat didn't feel too bad at all actually. I'm really focusing on keeping my chest up, knees out and ass back and it seems to be going grand thankfully.

burrenguy

Morning mobility routine done.
Went for a 15 min walk this morning rather than my usual cycle as the weather was nice.

Today's workout...
Incline Bench Press: 45kg @ 2 x 5, 1 x 7
Bent over Row: 27.5kg @ 2 x 8
Side/Front Raises: 5kg @ 2 x 8
Squat: 30 kg for 3 x 5
Plank: 2 x 2 mins 20 secs.

Workout went grand. I'm finding the side/front raises pretty tough on my elbows.
Planking is hell but it's making me stronger mentally, so it's all good

burrenguy

Digestive problems flared up again in the past few days. I probably could have done some bit of a workout but I was too drained most of the time to get myself going. Still not great today but I just did something to ease myself back in...

Overhead Press: 40 kg for 2 x 2
Pull up: bodyweight for 2 x 3
Curls: 20kg for 2 x 10
Hanging Leg Raise: 2 x 5
Squat: 30 kg for 3 x 10

I'll get back into the swing of things soon.

burrenguy

Incline Bench Press: 47.5kg @ 2 x 2
Bent over Row: 25kg @ 1 x 6
Deadlift: 80 kg for 1 x 3


Did the bench double and was fairly shaky. Did one set of the rows, then warmed up to the deadlift single.
Back to my regular workout next time.

burrenguy

Incline Bench Press: 47.5kg @ 1 x 4, 1 x 5, 1 x 3
Bent over Row: 30kg @ 2 x 6
Side/Front Raises: 5kg @ 2 x 6
Squat: 35 kg for 3 x 5
Hanging Leg Raises: 2 x 10

Bench press was heavy but not too bad. Failed on the first set after 4 reps, pushed out a 5th ugly rep on the second set, and did 3 clean ones on the third.
Rows were fine. Side/Front Raises are hard for me.
Squat was good form and I was quick back up from the bottom.
Hanging leg raises were grand too.

burrenguy

Back from my foreign holiday now. I'll have a training session tomorrow and then get back into it next week.
As I'm starting back into Leaving Cert on Tuesday, I may need to tweak my routine somewhat to take into account new time constraints. However I need to realign myself towards my goals at the same time, as time away from the books is definitely going to be necessary this year.

burrenguy

I think I have it figured out. I have a set of physical goals for this academic year, which are as follows:
1) Weigh 70 kg @ 10 % BF (Currently 56/57kg approx, abdominal skinfold measurement 5mm)
2) 50 push ups in 1 min
3) 20 dead hang chin ups
4) 70kg OHP x 5
5) 110kg Squat/Deadlift x 5 (max that will fit on my current bar with the plates I have, will upgrade soon)
6) Build aerobic base
7) Improve my digestion (which has been a problem for a long time)

Going into my Leaving Cert, I will be busy with study and schoolwork most weekdays but will still have time to exercise every day (in theory), just not for as long as I have during the summer. Workouts need to be 30-40 mins max inc. warm up.
For this reason, I am going to switch over to a four days a week plan, alternating two workouts. If recovery starts to be a problem, one or even two of these workouts can become light workouts. I'll be getting in more frequency in less time daily.

Day 1: Overhead Press, Squat, Plank
Day 2: Chin up, Deadlift, Hanging Leg Raise

Notes
-Possibly Mon/Tue/Thur/Fri.. something like that.
-The various isolation moves are cut with my time constraints in mind. I'm keeping an upper body push/pull and a lower body push/pull.
-I'll keep on the 2x5, 1x5+ scheme for the OHP and Squat, 1x5+ for Deadlift, and 2 sets of the plank and HLR. 3 sets of chin ups will be done until I hit 3x10 with 1 min rest, then I'll start to add weight.
-Progression on barbell exercises will be 2.5kg when I can hit 10 reps in the final set, resetting when I need to.
-The first two exercises will be done alternately with rest periods halved to save time, rest kept <4 mins.
Eg. instead of going: Overhead Press- 4 mins rest- Overhead Press- 4 mins rest, I'll go Overhead Press- 1.75 mins rest- Squat- 1.75 mins rest- Overhead Press (shortening the total rest to take into account the time spent doing squats).
-The abdominal exercise will be done last, 1 min rest between sets.
-1 set of push ups will be done daily in either the morning or evening with an eye to increasing reps as I can ( I previously built to 50 reps doing this).
-Two days a week I will do some form of aerobic work. Right now I'm thinking I'll do Couch to 5k. Failing that, I'll go for jogs and gradually build up to 20/30 mins, then work on increasing the distance covered in this time.
I think that's pretty much it.

burrenguy

Morning mobility routine done.
1 set of push ups done: 20 reps.

Today's workout...
Overhead Press: 25kg for 2 x 5, 1 x 10
Deadlift: 50kg x 10
Plank: 2 x 1 min

Starting off slow. I'm combining presses & deadlifts to avoid grip issues.
Overhead press was surprisingly challenging.. I suppose that's what happens with a few weeks off.
Deadlifts and planks were good.
Gonna try keep total rest periods to under 3 mins.

burrenguy

Morning mobility routine done.
Push up set done: 21 reps.

Today's workout..
Chin up: 6, 5
Squat: 45 kg for 2 x 5, 1 x 7
Hanging Leg Raises: 10, 5

Forgot to do the final set of chin ups.
Form was a little wonky on the squats.
Everything else okay.

burrenguy

today's workout..
Overhead Press: 27.5kg for 3 x 5
Deadlift: 55kg x 3
Plank: 2 x 1.25 mins

Wasn't bothered doing cardio so I opted for another weight session. I took it easy in this one, just trying to get rid of soreness really.

burrenguy

Morning mobility routine done.
Push up set done: 22 reps.

Today's workout..
Chin up: 5, 4, 2 ( 1 min rest)
Squat: 45 kg for 2 x 5, 1 x 8 (2 mins rest)
Hanging Leg Raises: 10, 10 (1 min rest)

Not sleeping well these last few nights. My squat feels a bit off: On harder reps my form starts to break down and I push up with one side before the other. Going to stay at this weight until I rectify it.

burrenguy

Morning mobility routine done.
Push up set done: 24 reps.

Today's workout..
Overhead Press: 30 kg for 3 x 5

I think I'm done with training everyday. Not getting enough sleep is killing me.. probably need to eat more.
I actually have a lot of free time these evenings... probably will up until Christmas at least. I have enough to go back to doing my Greyskull routine... not really program hopping since I'll just be adding back in some exercises (at least that's what I'm telling myself )

burrenguy

Morning mobility routine done.
Push up set done: 25 reps.

Did a few squat singles today...
30 x 1
50 x 1
60 x 1
and finally 70 kg x 1.. which is the most I've ever squatted. Wasn't too bad, although it's a little awkward to rack and un-rack.

burrenguy

Morning weight: 58 kg, 5 mm skinfold measurement.
Weight has gone up a bit but it's mostly just fluctuation I'd say.

burrenguy

Morning mobility routine done.
Morning push ups: 27 reps.

My groin is pretty bad today, so no workout.
I should probably see a doctor.

burrenguy

Overhead Press: 25 kg for 2 x 5, 1 x 12
Chin ups: 3 x 5
Deadlift: 50 kg x 10
Lateral Raises: 5kg for 2 x 10
Plank: 2 x 60 secs

Easing back in after sickness. I trained every day/other day but never a full workout. All went fairly okay.

burrenguy

Bench: 30kg for 2x5, 1x 13
Row: 25 kg for 2 x 8
Squat: 30 kg for 2 x 5, 1 x 15
Curls: 15kg for 2 x 12
HLR: 2 x 5 strict.

All very easy apart from the high rep stuff. I stopped when form started to deteriorate.

burrenguy

Overhead Press: 30 kg for 2 x 5, 1 x 7
Chin ups: 2 x 6, 1 x 3
Deadlift: 55 kg x 10
Lateral Raises: 2.5kg for 2 x 15
Plank: 2 x 60 secs

Everything went okay. First three were tough but manageable. Lowered the weight on Lateral raises to see if I could manage higher reps with arms fully straight (I could).

burrenguy

Morning mobility routine done.
Morning push ups: 25 reps.

burrenguy

Morning mobility routine done.
Morning push ups: 26 reps.

Bench: 35kg for 2x5, 1 x 11
Row: 27.5 kg for 2 x 6
Squat: 35 kg for 2 x 5, 1 x 15
Curls: 17.5kg for 2 x 8
HLR: 2 x 7 strict.

Form a little off on the higher squat reps. Apart from that, everything good.

burrenguy

Morning mobility routine done.
Morning push ups: 27 reps.

Overhead Press: 32.5 kg for 2 x 5, 1 x 4
Chin ups: 2 x 6,
Deadlift: 65 kg x 6
Lateral Raises: 2.5kg for 2 x 15
Plank: 2 x 60 secs

Overhead Press was disappointing, I'm feeling the shortened rest times now. I'm pushing the ring chin ups now with strict form, so its natural the supersetted exercise will take a hit.
That said, I forgot to do the final set of chin ups.
Deadlift was tough but manageable.

burrenguy

Bench: 37.5kg for 2x5, 1 x 12
Row: 27.5 kg for 2 x 8
Squat: 40 kg for 2 x 5, 1 x 12
Curls: 17.5kg for 2 x 12
HLR: 2 x 8 strict.

Everything went fairly okay. Squats still a little dodgy. Went hard on the curls, some sloppy reps there.

burrenguy

Need to get back into this properly.

OHP: 25kg for 2 x 5, 1 x 9
Pull ups: 3 x 5
Deadlift: 50 kg for 3 x 3

burrenguy

Bench Press: 35 kg for 2 x 5, 1 x 12
Row: 25 kg for 3 x 8
Squat: 35kg for 2 x 10, 1 x 12

Need to watch my squat form on these higher reps, goes a bit wonky if I'm not careful.
only got in two sessions this week, but will strive to do 3 from now on.. as much as possible anyway. Hopefully adding 2.5 kg per session now for every exercise for a while.

burrenguy

OHP: 27.5kg for 2 x 5, 1 x 8
Pull ups: 3 x 6
Deadlift: 60 kg for 3 x 3

Pull ups and OHP were tough, but manageable. Deadlift was easy enough.
Done and dusted in 25 mins, so can't complain too much.

burrenguy

Bench Press: 37.5 kg for 2 x 5, 1 x 9
Row: 27.5 kg for 3 x 8
Squat: 37.5kg for 2 x 10, 1 x 12

Fairly tired today so form wasn't the best it could be. Will monitor carefully and rectify issues as they come up.

burrenguy

OHP: 30kg for 2 x 5, 1 x 6
Pull ups: 2 x 7, 1 x 6
Deadlift: 65 kg for 3 x 3

Kinda getting neck pain on the OHP, which is probably a sign of bad form. I'll record myself next session to check.
Pull ups and deadlift good. Deadlift felt better on the first two sets than it has in a long time. I really focused on pulling the bar close to my shins.

burrenguy

Bench Press: 40 kg for 2 x 5, 1 x 10
Row: 30 kg for 3 x 8
Squat: 35 kg for 2 x 10, 1 x 12

Bench and row were good and solid.... not too happy with the squat form at all though. I'm kind of leaning forward when I start to get tired.

burrenguy

OHP: 30kg for 3 x 5
Pull ups: 3 x 5
Deadlift: 70 kg for 3 x 3

OHP easier when i narrowed my grip, so I'm sticking with a narrower grip from now on.
Deadlift was tough but I watched my form.
I was a day late with this workout so next workout is going to be on Sunday.

burrenguy

Bench Press: 42.5 kg for 2 x 5, 1 x 7
Row: 30 kg for 3 x 8
Squat: 25 kg for 3 x 10

Decent session. Bench press was good, can continue adding weight.
Didn't add weight to rows this time, made sure I had form completely tight. I'm happy with the form now.
Recorded the squats and I finally figured out what was wrong.. the bar was much too high up on my back, causing me to lean forward the whole time with my neck bent. Luckily I caught it before adding any weight.