Dec's Training Log

Training Training Logs
61

81.5kg’s!! thats a pretty decent gain in 11 days, and i tested my skinfolds today and they were 60.2, so i definately havent gained any fat. Tested 8 sites so it should be a pretty accurate measure as well.

Might start adding more carbs into my diet as i’ve realised i’m eating way too much meat vs veggies and fruit lately, which should also help me hit 85kg in the next month or so the way i’ve been going lately.

Just wanted to add that my middle back is ridiculously sore, so i might just do BW pullups for my back tomorrow instead of starting weighted like i planned. Deadlift should be more than enough stress so i don’t wanna aggravate it too much.

62

Wednesday 25th August

“It is astonishing,” says Dr. Theodore Cuyler, “how many men lack this power of ‘holding on’ until they reach the goal. They can make a sudden dash, but they lack grit. They are easily discouraged. They get on as long as everything goes smoothly, but when there is friction they lose heart. They depend on stronger personalities for their spirit and strength. They lack independence or originality. They only dare to do what others do. They do not step boldly from the crowd and act fearlessly.”

Normal Warm up
then

Insert
3 rounds

  • 10 Burpee Pull ups
  • 6 One arm DB Snatches each arm (12.5kg)

Strength

A1) Deadlift - 90kg x 4, 100kg x 4, 110 x 4, 120 x 3,4,5,4,4
A2) Bench Press - 60kg x 8, 70kg x 8, 80kg x 5,6,6,6,6,5
A3) RKC Bridge or Jacknife Sit ups - Max,max,max,max,max
B1) Pull ups - max,max,max,max,max
B2) Pistols (one leg squats) - 8,7,6,6,6
B3) Pushups - max,max

No extract as i got a killer migraine at the start at giant set B, but decided to grit my teeth and finished all the prescribed sets for that and then do just do an ergo instead of my grip work extract i had planned.

Notes*

  • Didn’t stop moving and pouring out sweat/ gasping/ feeling vomit come up in the back of my throat until i started giant set B, at which point i got an intense migraine and thus the rest of my workout was shit but i pushed through and got it done but would not have been able to do my grip work extract cos of that, combined with the packed gym so i couldnt have done farmers walks
  • Deadlifts just flew up today, definately hitting 125kg next monday which is the most weight ive ever worked with for reps so i’m happy, and bench felt really really good too
  • must practice more pullups, as my numbers have dropped - new aim is to get back up to 50 reps in 5 sets with perfect form e.g. chest touching bar, arms at full extension at bottom
63

Friday 27th August

“Your physical appearance is determined by your attitude, actions, discipline and commitment towards attaining genuine fitness”

Normal Warm up, then

Psych-up

3 rounds for time of 10 reps of each w/ 15kg
DB Complex: Goblet Squat, DB Swing, Unilateral Curl and Press, Squat Jump

Squat Day

A1) Power Clean - 60kg x 3, 70kg x 3, 72.5kg x 4,4,4,5,5
A2) Incline DB Bench - 25kg x 7, 30kg x 4, 35kg x 4,4,4,3,5
A3) Face Pulls - 35kg x 12,14,15,15,15
B1) Squat - 60kg x 5, 70kg x 3, 75kg x 5,5,5,5, 70kg x 11
B2) Bent Rows - 72.5kg x 8, 75kg x 8,8,8,8,8
B3) BB Curls - 27.5kg x 8,8,8,8,8

Finisher

3 rounds for time of

  • 10kg Hex DB Hold
  • 40kg Farmers Walk
  • 10kg, 9kg, 8kg Lateral Raises
  • Max Pushups

Notes*

  • Every workout i’ve done lately has felt really good, really good intensity. Definately keeping this split for a while.
  • One thing that aggravates me is that i can constantly make gains on anything chest and back wise but i struggle really hard with legs
  • Decided to do a set of breathing squats instead of my last set, loved the feeling, got to 10 and didn’t think i could possibly do any more but i sucked it up and pushed one last one out, nearly passed out but it was worth it
  • My fitness levels have been dropping recently, so i have upped the intensity during my workouts and i can really feel it working. Just did some body fat equations for university and i’m sitting at around 8-9% at 82kg which i’m pretty happy with, if i can keep it around there and get above 85kg i’ll be stoked.
64

Monday 30th August

Didn’t get in my workout today because our sweep called up and said there was a wave on, so we went out and practiced our sprint starts from the beach and our sprint finishes/ catching waves back in.

Haven’t caught a wave in weeks and now i can’t wait for the season to start going again, we’re already planning some big trips over east to go in some youth competitions and some more trips up north when the swell picks up. Hopefully our crew can get another gold at the states this season!!

65

Tuesday 31st August

PAIN OF DISCIPLINE
PAIN OF REGRET
TAKE YOUR PICK

Normal Warm up
then

Psych-up

3 rounds for time of 6-10 reps of each w/ 17.5kg
DB Complex: Deadlift, clean, push press and squat jump first round, then Goblet Squat, DB Swing, Unilateral Curl and Press, Squat Jump for next two rounds

Strength

A1) Deadlift - 70kg x 5, 90kg x 5, 110 x 3, 125kg x 3,4,5,4,4
A2) Incline DB - 22.5kg x 8, 27.5kg x 5, 32.5kg x 3, 35kg x 4,5,6,6,5,5
A3) Face Pulls - 40kg x 15,15,15, then rear delt flyes - 12.5kg x 15,15,15
B1) Pull ups - max,max,max,max,max
B2) Pistols - 6,8,9,10,8

Finisher

2 rounds for time of

  • 21’s (zottman curls, supinated curls, hammer curls) w/ 10kg
  • 40kg Farmers Walk around whole gym
  • Max Pushups

Notes*

  • Deadlifts flew up again today, that extra day rest really does wonders for my strength levels plus a proper sleep for once on sunday night has made me feel really fresh
  • Forearms were absolutely blown during pullups, really annoying as last deadlift day i could feel my lats sore afterwards which is what i want, but today it is just my grip that i can feel.
  • Oh well, my grip is steadily improving which is one of the most important factors when surf boat rowing as your forearms blow up and are the first bodyparts to go in a race because you’re gripping so hard in the surf
  • Might start adding in a bit of direct tricep work because compared to the rest of my body my arms are a little out of proportion, especially compared to my traps which just seem to take over in any movement i do
66

Thursday 2nd September

“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”

Normal Warm up, then

Psych-up

3 rounds for time of 5-10 reps of each w/ 17.5kg
9 Burpee Pull ups then DB Complex: Goblet Squat, Unilateral Curl and Press, Squat Jump

Squat Day

A1) Power Clean - 60kg x 3, 70kg x 3, 75kg x 3,3,3,3,3,3
A2) Incline DB Bench - 25kg x 6, 30kg x 4, 32.5kg x 3, 35kg x 5,4,4,4,4, BB Bench - 80kg x 5
A3) Seated DB ‘Power Cleans’ - 7kg x 8,6, Face Pulls - 40kg x 15,15,15
B1) Squat - 60kg x 5, 70kg x 4, 80kg x 3,3,3,3,3,3
B2) Seated Cable Rows - 55kg x 10, 65kg x 10,9,9,8,8
B3) BB Curls - 27.5kg x 8,8,8,8,8,8

Finisher

3 rounds of

  • 9kg Lateral Raise
  • Overhead DB Extension
  • Max Pushups
  • Rope Pressdown

Notes*

  • Went into the gym in the morning and just wasnt feeling it so i just did some ergo work then went for a swim before work, then came back at peak hour and decided that i wanted the gym to myself, so i had dinner and waited till 9pm before i went in… definately the right decision
  • Broke another set of headphones today, need to invest in an armband so my ipod isnt in my pocket
  • Was going to do BB bench today but just as i started the cleans two guys came in and took over the bench station so i did DB’s again, not too happy about it because i think the muscles are really fatigued but oh well such is life
  • Seated Cable felt alright, should have dropped the weight down and really focused on contracting the scapula but my ego got the better of me this time
  • Squats are feeling really good, adopted a wider stance today so i can strengthen my glutes and hammys a bit more and it just clicked
  • Direct arm work feels wierd to do but my arms and shoulders are seriously weak compared to my other body parts so i’m gonna keep doing circuits like that at the end of my workouts
67

Monday 6th September

Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.

Normal Warm up

Psych-Up

Hard ergo intervals and dumbell burpee thrusters

Strength

A1) Deadlift - 70kg x 5, 90kg x 5, 110 x 3, 130kg x 3,3,3,3,3,3
A2) Incline DB - 22.5kg x 6, 27.5kg x 4, 32.5kg x 3, 37.5kg x 4,4,4,4,3,3
A3) Face Pulls - 45kg x 15,15 then rear delt flyes - 12.5kg x 15, 15kg x 12
B1) Pull ups - 10,10,10,9,9
B2) Pistols - 8,7,7,6,8
B3) Cable Lateral Raises - 10kg x 6,5,5

Notes*

  • Today i felt the shittest i have in a long time; crashed my car on the weekend, really big nights friday and saturday and nearly no sleep all weekend = feeling less than 100% today.
  • Despite that i still managed to hit PR’s on Dead and DB Bench really easily, probably because i gave my body some time to recover since last thursday and also cos i only had two workouts last week so my muscles are pretty fresh
  • Nearly up to the heaviest DB’s we have in our gym for incline bench, might have to start mixing it up and maybe do unilateral presses or DB presses on a fit ball for a challenge
  • Got the same killer migraine i got a couple weeks ago at the exact same point in this workout so i didn’t do a finisher, got out all 5 sets of pullups but didn’t feel in the zone to do any arm work as it’s not entirely neccessary; ill just go for a run or swim tomorrow to make up for missing it
68

Tuesday 7th September

Swam 1.5km today, doing 50m and 100m intervals for time. Felt so so good to get back into the pool after about a year off, definately feeling it through my shoulders and lats.

Considering doing a local swim called the rottnest swim in a team of four in late february next year, which is an ocean swim from the beach near my house to an island about 20km off the coast. Think it might be a big goal to shoot for considering im doing rowing training too, but i love swimming and the ocean so i might as well give it a go!

We’ve planned it out and we would do 10 minutes on 30 minutes off for each person during the race so i’m gonna have to build up my endurance, but i’m way ahead of the other guys in terms of fitness so i’m not sure whether or not this will even come together. Oh well, something good to aim for and a different way of keeping fit that should be fun.

69

Wednesday 8th September

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.”

Normal Warm up, then

Psych-up

2 rounds for time of 5-10 reps of each w/ 17.5kg
10 Burpee Pull ups then DB Complex: Goblet Squat, Unilateral Curl and Press, Squat Jump
then an ergo

Squat Day

A1) Power Clean - 60kg x 3, 70kg x 3, 75kg x 3,3,3,3,4,4
A2) Bench Press - 60kg x 8, 70kg x 6, 80kg x 6, 85kg x 4,4,4,4,5
A3) Rear Delt Flye - 15kg x 12, Face Pulls - 45kg x 15,15,15,15
B1) Squat - 60kg x 5, 70kg x 4, 80kg x 3,3,3,4,4,4
B2) Bent Rows - 70kg x 8, 75kg x 5, 80kg x 7,7,8,8,7
B3) Push ups - max,max,max,max,max

Finisher

4 rounds of

  • JM Press - 20kg x 12, 25kg x 10, 30kg x 10,10
  • Lateral Raise - 9kg x 10,9,8,8
  • BB Curls - 30kg x 10,9,9,10

Notes*

  • Shoulder problems were starting to come back again today so i didnt do as much on the psych-up, and then really had to keep shoulder back and body tight on the bench. Might have to start doing more prehab work at the start of the workout or as the last part of a superset
  • JM Press felt really wierd, did it how JM exlplains it on one of his youtube videos with the wrist cocked forward, arms at 45 degrees to the body and i felt it, but alot in my joints. Gonna try and find a tricep exercise which doesn’t hurt my wrists or elbows. Anybody got any ideas on exercises?
70

Friday 10th September

Basic movements are the basis for true fitness

Normal Warm up and ergo

Psych-Up

  • Chicken Dance Complex

A1) Clean to Press Sets: 3 Reps: 6 Tempo: 20X0 Rest: N/A secs. (50kg)
A2) Prowler Sprint Sets: 3 Distance: 40 yards Tempo: N/A Rest: N/A (15kg)

Strength

A1) Deadlift - 70kg x 5, 90kg x 3, 110 x 3, 132.5kg x 2,3,3,3,3
A2) High Incline DB Press - 22.5kg x 6, 27.5kg x 4, 32.5kg x 5,5,5,4,4
A3) Low to High Cable Flye - 10kg x 7, Hammer Curl - 20kg x 8, Cable Curl - 15kg x 8, 20kg x 8,8
B1) Pull ups - 10,10,10,10,10
B2) Pistols - 7,8,8,8,8

Finisher

  • Rack Hold - 110kg x max,max,max
  • Hex DB Hold - 10kg x max,max,max,max
  • Dips - BW x max,max,max,max
  • Lateral Raises - 10kg x 10,10,10

Notes*

  • Deadlifts felt good but really heavy today, grip became my limiting factor in the end which im a bit worried about so i did the rack holds etc.
  • Might stick at that weight for deads next week and just work on speed rather than gorrila’ing up a heavier weight. Definately more grip work needed
    -FINALLY 50 pullups in 5 sets, as always grip gave out after the deads but thats kinda expected, pistols are feeling really good and easy now so i might start using my weight vest and upping the difficulty/ lowering the reps
71

Monday 13th September

We improve ourselves by victories over ourselves. There must be contests, and you must win.

Normal Warm up, then

Psych-up

Lots of Burpee Pull ups
3 sets of back extensions
3:00 ergo

Squat Day

A1) Power Clean - 60kg x 3, 70kg x 3, 80kg x 3,3,3,3,3
A2) Bench Press - 60kg x 8, 70kg x 6, 80kg x 6, 85kg x 4,5,5,5,7
A3) Weighted abs
B1) Squat - 60kg x 5, 70kg x 4, 80kg x 5,5,5,5,5
B2) Pendlay Rows - 80kg x 5,5,6 Bench Pulls - 75kg x 6,6,6 + drop set 55kg x 12, 40kg x 15
B3) Push ups - max,max,max

Finisher

4 rounds of

  • Barbell Curl
  • Lateral Raise
  • Rope Pressdown
  • Face Pulls
  • Pushups

Notes*

  • Power cleans weren’t explosive enough today except for the odd occasion, so im gonna drop it back down to 77.5kg next session.
  • Bench felt really good, think im progressing along nicely and really getting my positioning beter e.g. shoulders pinned back
  • Squat depth was probably parralel or a tiny bit below today rather than ass to grass, just testing out different depths and how they feel. Definately way more explosiveness this way, but i know that i should probably lighten off the weight and keep my depth better.
  • Shoulders felt like they were going to pop after today’s session, and as i’m typing my back is super duper sore which i havent felt in a while so that’s good.
  • On another note my lower back has started to get really tight and sore, might get a lax ball and do some work on it
  • Feeling like i’m getting a bit sick of this template and starting to stall a tad so after a couple weeks i might change things up, not sure how yet though
72

Tuesday 14th September

“You can puke, you can pass out or you can die, but you can’t quit.”

Ran to Meads Hill

5 Hill Sprints

Ran back home

Notes*

  • Was talking to a mate today who has just finished his footy (AFL) season and so now ive got a partner to do some running with, he joined me for the sprints today and i was surprised that i actually beat him. Average time was around high 50’s for the sprints, gonna try to work it down to low 50’s over time.

  • overall felt so so good to be running again. Haven’t done any actualy running since a sprint session a few months ago, and before that athletics season last year where i did the 3km (and when i was quite a bit skinnier)

73

Wednesday 15th September

Success comes only from the pursuit of excellence

Normal Warm up and then a 1km ergo

Strength

A1) Deadlift - 80kg x 5, 100 x 5, 130kg x 2,2,3,2,3
A2) High Incline DB Press - 22.5kg x 6, 27.5kg x 4, 32.5kg x 3, 35kg x 3,4,5,4,4
A3) Face Pulls - 50kg x 12,12,12,11,11
B1) Pull ups - max x 5 (think i got just less than 50 reps)
B2) Decline Weighted Sit ups w/ russian twist to each side at top - 10kg x max, 15kg x max,max 10kg x max,max

Finisher

  • Reverse EZ Bar Curl
  • EZ Bar Curl
  • Hammer Curl
  • Farmers Walks
  • Wrist Curls
  • Pushups

Notes*

  • Deads just did not move today, felt absolutely horrible so i think it’s time for a deload next week. My grip was a major factor in this (especially left hand), and i’ve started gettin the same twinge in my elbow when i was rowing in the morning that i got a while ago so i’m gonna cool off for a while training wise
  • I flew over east last night (night of workout) and then i walked all day today with pretty horrible nutrition so i am feeling less than average today, thinking of just doing box squats tomorrow and working on form etc. so i can give my body a long deserved break
  • Other than the deads thought the rest of the workout went really well, coninually improving on my incline press and i’m nearly up to the heaviest dumbells we have so i’m going to have to start improvising soon!
74

Monday 20th September

the human body was never designed for a sedentary lifestyle, it was created to hunt saber tooth tigers and walk 40 miles a day

Normal Warm up, then

Psych-up

on the ergo: 30 seconds on, 1 minute off for 4 max out sets

Squat Day

A1) Power Clean - 50kg x 5, 60kg x 3, 70kg x 3, 75kg x 3,3,3,3,4
A2) Bench Press - 60kg x 6, 70kg x 5, 80kg x 4, 90kg x 3,3,3,3,4
A3) Low to high reverse cable cross flyes - 5kg x 8,8,8,8,8 + 10 sec isometric squeeze at top
B1) Squat - 40kg x 8, 60kg x 5, 70kg x 3, 82.5kg x 3,4,4,4, 60kg x 13
B2) One arm DB Row - 25kg x 10, Bent Rows - 60kg x 12, 70kg x 10, 80kg x 7,7,8,8, 60kg x 15
B3) Lateral Raises - 8kg x 10,10,9,9, 5kg x 13 + long isometric hold at top

Finisher

  • Barbell Curl - EZ Bar + 20kg x 8,8,6,7
  • Hammer Curl - 15kg x 6, 12.5kg x 8
  • Pushups - max,max,max
  • Overhead Rope Extensions - 35kg x 6,6,6,8
  • Finishers - max,max,max

Notes*

  • Felt so refreshed after another 4 days without serious weights, and everything just moved and felt really good today
  • After last wednesday’s deadlift day i had a hectic schedule and flights, walked around a whole city all day on thursday, 18th friday after no sleep and then sickness resulting from it on saturday. Managed to sneak in a home workout e.g. farmers walks, ring pullups, pushups, broad jumps etc. on sat but nothing special
  • I think its time to switch up squats to maybe front squats or box squats as i am literally feeling no progression at the moment and i absolutely hate stalling
75

What are you thinking of switching it up to?

76

Hey mate, not sure yet thats the problem. I really like the template but now that rowings getting kinda serious (e.g. sometimes up to two sessions a day) i’m finding it harder and harder to recover especially through my back.

Might simply drop back to two weights sessions a week for a while so i can get used to the workload on my body (e.g. one deadlift, one squat day) but that doesnt feel like enough work to me as i hate not doing anything. Also on the squats i’m thinking box squats for a while because my form is feeling pretty shit and i really want to develop some explosive power through the hips.

Cheers for checking in, any feedback is well appreciated.

And p.s. its just becoming sunny over here and perfect beach weather, you should convince your work to fly you here for a quick visit!!

77

Wednesday 22nd September

Lower back was aching today after four sessions in the last two days including heavy squats, bent rows and going out on an ocean ski for the first time ever which i underestimated in terms of core strength in choppy surf and strong winds.

Anyways, decided not to do deadlifing and instead do some foam rolling and rehab, but then a belt caught my eye and i decided to try it out a i’ve never used one when lifting.

Everything went into slow motion as i sucked in my belly and tightened the belt, as each buckle tightened my confidence growing inside. A meager 40kg was placed on the bar and under i stood, a 26cm box waiting in apprehension for my hips to be placed upon it. The cold iron on my neck was lifted off and my feet shuffled back, the fibres in the ground shifting beneath. Breathe in. Chest up. Hips back. The light breaks through the window behind me and shines on the box, beckoning me to meet it. My hip flexors rest on the plastic but everything else stays tight, and suddenly i explode back up, my hips driving through quickly and accelerating the bar upwards. I have had a revelation…

Long story short i worked up to 100kg for an easy rep low box squat (well below parralel) and therefore using a belt is going to become a staple with me and i’m gonna test it on deads as well, should have a positive outcome and save my incredibly sore back.

78

Friday 24th September

There is no better way to fight weakness than with strength

Normal Warm up and ergo

Strength

A1) Deadlift - 60kg x 5, 80kg x 5, 110 x 3, 125kg x 2, 135kg x 2,3,2,2,3
A2) Low Incline DB Press - 22.5kg x 6, 27.5kg x 4, 32.5kg x 3, 37.5kg x 4,4,4,4,4,4
A3) Face Pulls - 50kg x 12,15,15,15,15
B1) Pull ups - 10,10,9,8,8 + 6 chinups
B2) Decline Weighted Sit ups w/ russian twist to each side at top - 10kg,
B3) Overhead Tricep Rope Extension - 30kg x 10,8,8,7

Finisher

  • Lateral Raise - 8kg x 12,10,8
  • Kroc Rows - 37.5kg x 11, 32.5kg x 15
  • Hammer Curl - 15kg x 8,8
  • Farmers Walks - 40kg x max,max

Notes*

  • Deads flew up today, and overall everything just felt really good… except pullups as per usual becauuussee offf grriippp. Thinking of using waterburys HFT to get them up
79

Decided to use Waterbury’s HFT method for Pushups and Pullups starting next monday just to mix things up, will be doing two sets of max reps on a 6 on / 1 off cycle.

Also thinking of trying higher reps for a couple of weeks just to take some stress off my joints, and maybe trying out sumo deadlifts or snatch grip deads with a deficit just to mix things up. We’ll see what happens.

80

Tuesday 28th September

â??â?¦what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.â??

A.M

Normal Warm up, then

Squat Day

A1) Power Clean - 40kg x 5, 60kg x 3, 70kg x 2,2,3,3,3
A2) Bench Press - 60kg x 6, 70kg x 5, 80kg x 4, 90kg x 4,4,3,3,3,3,3
B1) Low Box Squat - 60kg x 8, 70kg x 5, 80kg x 3,4, 85kg x 3, 90kg x 3,3,3
B2) Close Parralel Grip T-Bar Row - 40kg x 12,12, 50kg x 12,12, 55kg x 12

Finisher

  • Not really worthy of putting up but some hammer curls, face pulls, lateral raises

P.M

  • Really long barefoot run; my coach is officially a dick

Notes*

  • Very average day, went with a mate and we just chatted etc. most of the time so it was a very lackluster day
    but i still hit a pretty good squat so i can’t complain
  • Had training this afternoon but i can’t row so we were going to go for a casual run instead so i didn’t bring shoes, and then we end up running along a concrete path for around an hour… so my feet are a wee bit sore to say the least