This mornings workout
Bench
warm up sets
5x70kg
3x80kg
4x87.5kg
Dips
Bw 20kg 8,5,4,3
Inc DB press
4x10x22.5kg
EZ tri ext on incline
28kg x 10,10,9
here’s a pic of my gammy arm. Its taken on my phone and a bit shit but you can see it.
I couldn’t drag myself out of bed this morning to go for a run…
My wife is working nights this week and as much as I love her its fantastic to have a bed to yourself sometimes. I slept for 8 hours straight last night, I cant remember the last time I did that. But I think I over slept or was in too much of a deep sleep or something. When the alarm went off at 5.50am I could barely open my eyes. When I get about 7 hrs sleep I hop up no problem. This morning I was just dead groggy. Like I took a few sleeping pills last or something, which i didn’t. Ill make up for it this evening.
Last night I went for a 40 min run with the dog.
This morning workout:
Bent over row
5x58kg
3x63kg
5x73kg
Pull ups
6,4,4,4
Cable rows
4sets 10x45kg
Bi curl
10x23, 10x23kg, 9x23
Superset with ab wheel 12,9,8
It’s the weekend thank god. I have a busy enough weekend ahead but will get up early on Saturday and do my shoulder workout and some cardio.. Im at the end of my first cycle in the 531 program so it’s supposed to be reload next week. I don’t really want to do a deload. I don’t feel burnt out or anything but I suppose I should stick with the program as is.
&&&&&&&&&My numbers for the end of 5\3\1 Cycle 1 &&&&&&&&&&***
Squat 3x105kg
Bench 4x87.5kg
BoRow 5x65kg
OHP 3x55kg
Saturdays workout 23/9/11
Shoulders
OHP
few warm up sets
5x40kg, 3x45kg, 3x55kg
Upright rows
10x40kg, 10x40kg, 10x40kg, 5x40kg
Dips
bw x 15, 12,12,10
I wanted to do some cardio today but just didnt have time. I did take the dogs for 40 min walk first thing in the morning but i was hoping to get a bit more in.
Sunday 24/9/11
20 min light run as a warm up,
couple of light rounds on the bag
i bought myself a 5ft punch bag. picked it up cheap 2nd hand. I have it hanging off an outside lean-to roof shelter. I didnt go to hard on it as want to make sure the whole thing doesnt fall down.
Last night 25/9/11
This should have been my deload week. I am being a bold boy and skipping it. Im really enjoying this 531 program and dont feel like or want to have a deload week. next time 
Squats
foam rolling, few warm up sets
5x75kg, 5x90kg, 5x100kg
6x80kg, 7x70kg, 10x60kg, 10x60kg the higher rep stuff really becomes mind over matter. it feels much harder to finish than the heavy low rep stuff
couple sets of chins/pulls different grips. nothing special. still my worst exercise.
couple sets on the ab wheel.
have to go to the inlaws tonight for dinner but hopefully ill get some sprints in before hand.
Last nights workout 27/9/11
Had to go for dinner in the in-laws so didn’t have much time to train. did a short warm up then 6 rounds on the bag. got a nice sweat going and the heart rate pumping. weather is starting to get nice and warm which i love to train in. some people hate it but i love getting a really good sweat going when training.
This morning 28/9/11
5\3\1 2nd cycle week 1
Bench
warm up sets
5x60kg, 5x70kg, 8x80kg (this must be a pr. I ve nothing to compare it against but i wouldn’t have got this 2 or 3 months ago)
dips
bw 20kg 7,6,5,4
DB inc press
22.5kg x 12,12,12,8
then a couple of sets of light triceps stuff
diet is going pretty shit this week. had a load of dirty pizza last night in the in-laws, and tonight I have to go out for dinner again. think its Vietnamese tonight, what sure what kind of healthy options is there.
I was going to buy a trap buy online yesterday. There was a company here in OZ selling one for $89 reduced from $229. I put in my order then someone from the company rang me and said that product was discontinued and they could sell me another bar for $200 + shipping. Cheeky bastards. I said I d give him $150 for it delivered but he said he couldn’t.Worth a try. Maybe next pay check.
On a plus side I sold off some of he training gear I bought recently. I didnt have the room for all of it nor did i want all of it. All up everything cost me $1000. I sold the shitty treadmill-$100, chin up/dip station -$150, and 100kg normal weight plates, barbell, dumbells, weight tree $300.
So I am left with the Nautilus Power cage(with cable attachment), 140kg Olympic wieght & bar set, Olympic EZbar set, Olympic weight rack/tree, Weight belt with chain thing, and it only cost me $450 in the end! Not bad at all. The power cage has a pull up bar and I use 2 barbells across the spotter bards for dips. So I have pretty much all i need. Except for that trap bar.
Anyway…
29/9/11 5pm
B o rows
5x48kg, 5x58kg, 9x65.5kg
Pull ups
these were shit. I think i am going to give up on them until I get a triangle handle
Did a couple of sets of front pull downs which i cant remember what weight. Ill incorporate them more in future
Cable rows
10x45, 10x50kg, 10x50kg, 10x50kg
Bi curl
10x25kf, 10x25, 10x25kg
I worked out in the evening yesterday. Felt waaaay better. Much more energy, more flexible, and just felt stronger. I think ill do my weights in the evening in future.
Saturday 1/10/11
OHP
warm up sets
5x40kg, 5x45kg,6x50kg, 5x50kg I seem to have really hit a stall on this exercise. Ive been pretty much at this weight for awhile now. I m wondering if i should start using a few cheat reps or push presses.
Upright rows
42.5kg x 10,10,6
40kg x 8
Dips
BWx 17,13,10,6
DB presses few sets with light weight
Sunday 2/10/11
did 12 rounds of kickboxing stuff today
3 rounds skipping, 20 pushups, 20 situps on the breaks
1 round shadow boxing
8 rounds heavy bag. started off light with the first few rounds and built it up.
finished with 150 knees to the bag, and 100 front kicks.
technique and flexibility have gone to the dogs but its good to be back doing something.
I was a bit hungover monday so just took the dogs for a long walk after work.
4/10/11 5\3\1 Cycle 2 Week 2
Squats
foam rolling,Warm up sets
3x80kg, 3x95kg, 4x105kg (pretty sure this is a PR, with good form anyway it defo is)
Assistance was the BBB
5x10x60kg this doesnt seem to get any easier
Did a few sets of neutral grip chins as well.
Was going to do a few rounds on the bag but my legs were a jellyish so I took the dogs out instead.
Last nights workout 5/10/11
Bench
warm ups sets
3x65kg, 3x75kg, 7x85kg(pr)
Dips
Bw 20kg x 6,6,5,5 - I was hoping to get 4 sets of 6 but it didnt happen.
DB inc press
22.5kg x 12, 12, 12, 9
Tri ext
20kg on EZ bar x few sets.
Ab wheel
3 sets of 12
-----This mornings workout 6/10/11---------
Met a friend in the park before. The clocks went back here last week o it was dark. I hate that.
We did:
Warm up - 15mins light running
Pad work - about 6 rounds. some pushups and bw squats in between rounds.
Its been a while since i’ve updated. Been getting some training in but not a whole lot. here is the last 5 days or so:
Thursday 6/10/11*
6am pre breakfast Training in the park.
15 mins running warm up
few rounds on the pads, push ups sit ups.
- cant really remember what we did to be honest
Friday 7/10/11
I was trying to get a quick workout in after work cause we were meeting friends in the city. It was all a bit rushed and shitty
B o row
3x63kg, 3x68kg, 4x73kg.
Pull ups 5,5,3,3
Straight arm pulls
20kgx 12, 12,11,7
Face pulls
20kgx 12,12,12
at this stage i heard loud screaming from my wife and went to find that the washing machine had flooded the bathroom.
Saturday 8/10/11
Bit hungover this morning so just took the dogs for a long walk, then did a few light rounds on the bag trying to get a sweat going. Then went to the pub to watch Ireland V Wales in the RWC.
Sunday 9/10/11
Very hungover this morning. Gutted over Ireland not getting to the semi finals and ended up getting shitfaced. great night all the same.
Went for a cycle with the missus in the afternoon to try and get myself back to feeling human. Had a coupe of beers and finished off some red wine. felt ok again.
Monday 10/10/11
OHP
3x40kg, 3x45kg,5x52.5kg. did 2x60kg push press after.
Upr Row
couple of sets with 40kg, never wrote it down and cant remember
Dips
15,14,12,9
Felt like shit. Tired and lethargic. Still felt ropey after the weekends abuse.
Tuesday 11/10/11
6 am pre breakfast training in park.
The usual-
few laps as warm up,
5 or 6 rounds on pads,
bw squats pushups etc…
I cycled to work for the first time today. It was a ‘Ride to work day’. Its not a bad cycle so i might do it more often. Its about 8.5km according to Google maps. The cycle home will be a good warm up for my squats later.
Wednesday 12/11/10
Week 3 of my 2nd cycle on 5\3\1
Squats
Cycled home from work as my warm up, few light sets.
5x90kg, 3x100kg, 2.5x110kg wow that last set was a struggle. It was more like 1 proper rep. The first 1 was about 4/5 good, the 2nd rep was good, the last was about 1/4 and I shat myself and put it back. not literally.
7x80kg,5x80kg, 8x60kg, 6x60kg
Chin ups
couple of sets differrent grip
Bi curls
cpl sets with the ez bar.
Thursday 13/10/11
Week 3 of my 2nd cycle on 5\3\1
Bench
5x70kg, 3x80kg, 3x90kg - failed on 4th rep but still a pr
Dips
bw 20kg x 6,6,6,5 i want to get 4 sets of 6. nearly there
Suspenion push ups
These are new for me. It took me a few sets to get the hang of the technique
10, 10, 7, 7
Rope tri extn
20kg x 10, 8,7,7
14/10/11
rows - i messed around a lot of variations trying to see what would suit my grip best. Some with barbell and some with the cables. The one i found best was standing cable row, with the cable in the lowest setting and a neutral grip.
6x55kg, 5x55kg, 4x55kg
Chins
these were shit cause my grip was gone.
Inverted rows
5,5,5 grip was shit aswell
Face pulls
these were going ok till the plastic on one of the cables started to come off.
bi curl ez bar
28kg x8,8,8
I was doing a few sets on the ab wheel after this and i strained something in my neck. Feels better now but still a bit of a twinge.
Saturday 15/10/11
TRaining in the park with friend: running, pad work etc…
It was a beautiful morning and I was really getting into this training when my friend quit and said he was saving himself for work. pussy.
Tonight is shoulders and my last day of the 2nd cycle. I am going to do the deload this time around. I a, doing the Eureka stair climb in 4 weeks so i am stepping up the training for that.
17/10/11 Monday
OHP
Warm up sets
5x45kg, 2x50kg,
5x55kg pr
2x60kg pr - i am pretty happy with this. its been a little goal of mine for awhile. And I had nearly given up on this exercise a few weeks ago cause I felt like I was really stalled on it.
Upr rows
few sets by 40kg
Dips
few sets at bw
Had a meeting with a mortgage broker so finished up a bit fast and early.
Tonight I am meeting a crowd in the city for some organised training for the stair climb. Hopefully they will put us through our paces.
So I have reached the end of my 2nd Cycle on 5\3\1-
Squat - 2x110kg
Bench - 3x90kg
OHP - 2x60kg
Back exercise - this has gone to the dogs. Once I start putting the weight up my grip really loses it.
Overall I am pretty happy with those results.
Bodyweight is around 84kg in the evening.
Tuesday 19/10/11
Last night i went to an arranged training session for The Eureka stair climb. They brought us to a building with flights of stairs and had us going up and down 10 mins easy pace, 10 mins medium pace, 5 mins hard, with a few sets of bw squats and things in between. It was good to be able to practice on some stairs but the varying fitness levels was a bit awkward. Still it was a good session. I’ll be doing 3 more of these before the climb. The instructor said the intensity will pick over the sessions.
Wedneday 20/10/11
I am doing a deload this week so havent really been recording much of the workouts.
Wednesday was squats. Did a good few sets with average weight.
Thursday 21/10/11
Deload Bench day
couple of sets up to 70kg
Dips- bw x sets
Suspension push ups, 10,9,8
Did a couple of sets of light DB rows aswell. Plus a couple of ab exercises thrown in.
LAst couple of days training
Friday 22/10/11
I cant find my notebook where i recorded this workout. hopefully its at home somewhere. Anyway, it was a good workout of back exercises. I’ll update tonight if i find it.
EDIT - found the notebook
Cable row
This is done bent over, sort of like the T bar row
worked up to 70kgx3,2
Straight arm pulldown
11x20kg, 8x25kg, 8x25kg,6x25kg
Sitting cable row
Done with the lat pull down bar and wider than shoulder grip
13x25kg, 13x30kg, 10x35kg, 12x40kg
Couple of sets of bi curls to finish
Saturday 23/10/11
Hill sprints
I jogged for 10 mins warm up
10 x 150m hill sprints. I measured the hill by paces so not exactly sure of its length. Its not the steepest incline but its still tough going. I was ready to quit after no.3! honestly did think about quitting then. Once I got past number 5 it got better mentally. Good workout though. I was puffing hard, close to the almost vomiting stage.
Sunday 24/10/11
Bit hungover today.
It was a cracking day in melbourne. Up around 30 C. Played soccer in the park for an hour or so. I was sweating hard. Got rid of all that booze from the day before.although after finishing the football I went and got fish
Monday 24/10/11 - looks like i have had my dates all wrong for the last week or so, what harm
OHP
This was really shit tonight
warm ups
5x40, 5x45kg, 3x55kg, 3x55kg, 8x40kg, 10x35kg, 8x35kg
Very dissapointing on the 55kg, considering i got 5 reps a few weeks ago. it just wouldnt move last night.
Upr rows EZ bar
12x33kg, 10x33kg, 8x33kg, 11x28kg
Dips
bw x 15,13, 10, 8
Seated bent over db raises
a couple of sets with 12kg. never did this before. gave a nice little buzz at the end of workout.
I really enjoyed this workout, except for the OHP. Ususally i dont feel much for a shoulder workout but felt great after this.