Airborne88's Journal

Training Training Logs
1

Goal: 100kg by 5th Feb 2013, working on Hamstrings, Calves, Delts and Mid-Traps.

Photos tonight.

Gym Sessions for this week have been poor owing to work finishing late and only having a short period of time to train in.

Monday

Single Leg Extension (alternating L and R) 3/3x12 @45kg
Back Squat 3x12 @90kg, 1x12 @90kg DROP to 1x12 @70kg
Cable Pull Throught 3x12 @45kg

Tuesday

Chin Ups 4x12 @Bodyweight
Incline DB Bench Press 3x12 @30kg DB, 1x12 @30kg DROP to 1x12 @15kg
Standing BB Military Press 3x12 @37kg
Single Arm Cable Row 3/3x12 @35kg

Wednesday

Sumo Deadlift 3x12 @90kg, 1x12 @90kg DROP to 1x12 @70kg
Single Leg Hamstring Curls 3/3x12 @35kg
Standing Calf Raise 3/3x12 @12kg DB
2min Leg Press @110kg

Thursday

20min Run (High Intensity)

Friday

Front Squat 3x12 @70kg, 1x12 @70kg DROP to 1x12 @50kg
TRX Split Squat 3/3x12 @ Bodyweight, 1x12 @8kg VIPR

Diet has been poor since starting this program last week, still room for improvement. Most days have looked like this:

0730 - 1 Cup Oats, 1 Cup Milk, 1 Cup Water, 1tsp Cinnamon, 1tbsp Peanut Butter, 1 Banana
1100 - 2 Bagels with Soft Cheese, Whey Protein Shake
1400 - 1 Sachet Rice, 1 Tin Tuna, 2 Tomatos
1700 - 350ml Cottage Cheese, Handful of Blueberries
2200 - Steak, 2 Sweet Potatoes, 2 Cup of Broccoli
0001 - 750ml Milk

Needs tidying up!

2

You parachute regiment mate?

3

Jaice I have PM’d you

4

Worked Upper Back and Triceps last night, as they are lagging somewhat. Sore today, so went for a swim.

Workout was:

Wide Grip Low Row - 4x12 @40kg
Close Grip Low Row (Arms Straight, Retract shoulder blades only) - 2x12 @45kg
Rear Delt Flyes - 4x12 @50kg 1x12 DROP 40kg
Triceps Pull Downs (Supinated Grip) 3/3 x 12 @25kg
SUPERSET with Triangle Push Ups 3x12

5

It hasn’t shown up mate, I’ll check I haven’t got them disabled.

6

3264×2448 2.07 MB

Will get some better photos in the gym on Monday (incl legs) but starting at:

6’2"
93kg
16.5" Neck
42" Chest
32" Waist

Will measure others today

7

Tonight’s workout was:

Back Squat 160x6, 160x6, 160x6, 160x6 DROP 120x6
BB Lunges 37.5x6 (each leg), 37.5x6, 37.5x6, 37.5x6 DROP 30x6
Cable Pull Through 45x6, 45x6, 45x6
Lying Single Leg Ham Curl 30x6 (each leg), 30x6, 30x6, 30x6
Standing Calf Raise 112.5x6, 112.5x6, 112.5x6
2min Leg Press ~24 reps @ 100kg with no loss of tension

Of note, I split a pair of shorts during the back squat… Glutes are growing, and I need new shorts!

8

Today’s workout:

Chin Ups (weight between feet) 3x6 @15kg, 1x6 @15kg DROP to 6 @ Bodyweight
Incline BB Bench Press 6x15kg, 6x42.5kg, 3x42.5kg DROP 3x37.5kg, 6x37.5kg (went too heavy early on)
Single Arm DB Row 4x6 (per arm) @30kg
BB Military Press 3x6 @57kg
Plate Loaded Row 3x6 @100kg
Cable Woodchops 3x6 (per side) @35kg

Noticed my appetite was unusually high today, so fed it well!

9

Tonight was again short on time so hit the main exercises:

Sumo Deadlift 6x120kg, 6x170kg, 3x170kg DROP 3x120kg, 6x120kg, 6x120kg
Seated Calf Raise 6x25kg, 6x50kg, 6x65kg, 6x65kg

Then 10min of some much needed stretching; traps were pretty sore after Tuesday’s efforts!

10

Tonight was 2hrs of Judo. Most focused on technique coaching, but there was a good 20-30min of various ‘Randori’ (free practice) which always results in getting a sweat on. It’s a great sport and great conditioning too…

11

Tonight’s session:

BB Front Squat 6x85kg, 6x85kg, 6x85kg, 6x120kg DROP 6x70kg
Seated Calf Raise 6x25kg, 6x50kg, 6x50kg, 6x50kg
Lying Hamstring Curl 6x65kg, 6x65kg, 6x65kg
Weighted Dips 6x25kg, 6x25kg, 6x25kg DROP 6 x Bodyweight
TRX Split Squat 6/6 x Bodyweight, 6/6 x 10kg, 6/6 x 16kg

12

Tonight, once again restricted by closing time…

BB Back Squat 8x70kg, 8x160kg, 8x160kg, 8x160kg, 8x160kg DROP 8x120kg
BB Lunge 8x40kg, 8x40kg, 8x40kg

More legs tomorrow!

13

Today’s workout

Weighted Chin-Ups 8x12kg, 8x12kg, 8x12kg, 6x12kg DROP 4xBodyweight
DB Incline Press 8x12.5kg, 8x25kg, 8x25kg, 8x25kg, 8x25kg
DB Single Arm Row 8x35kg, 8x25kg, 8x25kg, 8x25kg
BB Push Press 8x60kg, 8x60kg, 8x60kg
KB Turkish Get Up 1x20kg, 1x20kg, 3x20kg, 3x20kg

14

Tonight I missed Judo, so did a conditioning session (of sorts) instead.

25 Chin Ups (Dead Hang)
50 Oly Deadlift @60kg
50 Press Ups
50 2ft Box Jumps
50 Floor Wipers @60kg
50 KB Clean and Press @16kg
25 Chin Ups (Dead Hang)

Used to smash this in <19min, took me 24.04 tonight. Was knackered after!

15

Squat is solid. Do you do them olympic or powerlifting style and to what depth?

16

[quote]Jaice wrote:
Squat is solid. Do you do them olympic or powerlifting style and to what depth?[/quote]

Thanks. I think it’s probably one of my stronger lifts. I do them ‘powerlifting’ style, and go down until the creases of my hips are parallel (so just below thighs parallel).

PB’d 230kg late 2010 but don’t think I would get much past 200kg at the moment!

17

Just returned from a week and a bit away skiing in France. Here are the workouts I logged whilst away (not including 6 days of skiing, which works the quads quite nicely!

21st December
Chin Ups 5, 5, 5, 5, 5
Yates Row 10, 10, 10, 10, 10 (@50kg) [As supersets with the above]
Rear Delt Flyes 8, 8, 8, 8 @5kg DBs
Swiss Ball Crunches 10, 10
20min Stretching

24th December
250 Press Ups (in sets of 10-15)
250 Sit Ups (in sets of 10-15)

27th December
10 Press Ups
10 Press Ups with 5 year old boy on my back
5 Press Ups with 52kg Girlfriend on back
10 Press Ups

29th December
Chin Ups 5, 5, 5, 5, 5
Yates Row 8, 8, 8, 8, 8 (@50kg)
DB Shoulder Press 8, 8, 8, 8, 8 (@12.5kg)

Above as a giant set

Have been eating as well as possible whilst on Holiday, porridge every morning, protein shake or 700ml of milk mid-morning, pasta with meat for lunch, rice and chicken for dinner.

Being out in the cold all day and keeping moving will have spiked my metabolism and I think I have lost some mass, but a few more weeks of heavy lifting will sort me out.

18

Crazy opening hours at the gym today so can’t start the next phase of my training until tomorrow. Did a 5.5mile run in 43min tonight to expend some energy.

Here’s the plan for the next 8 weeks.

Monday AM - Pool Session (HIIT; total distance >450m)

Monday PM - Quads Dominated. Back Squat 3x6-8 (@160kg ), Bulgarian Split Squat 3x8-10 (@20kg), Hack Squat 3x10-12 (@75kg ), Standing Calf Raise 3x12-20 (@50kg )

Tuesday - Horizontal Pull / Push. Bench Press 3x6-8 (@90kg ), Barbell BOR 3x8-10 (@50kg ), Press Ups 3x10-12 (@10kg ), Inverted Row 3x12-20 (@BW)

Wednesday AM - Outdoor Swim (Steady State) 400-1000m.

Wednesday PM - Sprint Intervals or Hill Reps session.

Thursday AM - Hip Dominated. Hang Power Clean 3x6-8 (@70kg ), Romanian Deadlift 3x8-10 (@60kg ), Pull Throughs 3x10-12 (@45kg ), KB Swing 3x20 (@20kg)

Thursday PM - 2hrs Judo.

Friday AM - Vertical Push / Pull. BB Push Press 3x6-8 (@60kg ), Chin Ups 3x10-12 (@10kg ), Dips 3x10-12 (@10kg), Lat Pull Down (Wide) 3x12-20 (@40kg )

Weekend - Long Steady State Run (45-60min) AND Loaded March (4-10 Miles with 44lbs Rucksack; distance is progressive)

Every other Sunday will be a complete rest day.

Total calorie intake will be between 3800-4000kcal per day over 4 meals (6-7 meals where time allows)

19

Tonight’s session

Power Clean 6x40kg, 6x70kg, 6x70kg, 6x80kg
RDL 8x30kg, 8x50kg, 8x50kg, 8x50kg
Pull Through 10x45kg, 10x45kg, 12x45kg
KB Swing 20x20kg, 20x32kg, 20x40kg

20

Tonight’s session

BB Push Press 6x20kg, 6x60kg, 8x60kg, 8x70kg
Chin Ups 8x8kg, 8x12kg, 10x20kg
Dips 10x8kg, 10x20kg, 10x20kg DROP 2xBodyweight
Overhand Pulldowns 20x45kg, 14x65kg, 12x75kg

Deltoids Giant Set: 10 Lat Raise, 10 Arnold Press, 10 Rear Flye, 10 Front Raise (NO rest) 40x2.5kg, 40x7.5kg

Swiss Ball Crunch x10 Hanging Leg Raise x10 (Superset) x 2
Partner Resisted Leg Raise x10