Diary of a Madman - Secs Strength/Conditioning Log

Training Training Logs
1

Hi,

First day as a member, long time lurker.

Never chronicled my efforts or progress before, but having just recovered from a shitty knee injury and got access to a decent gym/equipment on a regular basis i’m thoroughly back into my training and want to keep a log! :

Long Term Goal: Lean as fuck, strong as hell, au natural!
Short Term Goal: I appear to be fat, needs a fixxxer.

Vitals:

6 foot 3
16 stone (ish)
bodyfat unknown (equipment/scales in the post, accuracies inbound)
training 5-6 years on/off

I like running middle distance (8-10km) and am using this to defat my bones quickly, but run ONLY to burn fat, i am built for fight not for flight. This is the only CV weapon in my arsenal currently.
I train weights high intensity, low volume (sets, not necessary reps) and train by feel, rather than set routines and this is likely to never change as I suspect i may have ADHD…

Personal bests:

Bench (Smith) 180kg
Deadlift 210kg
Squat Unknown 100kgx3 (updated 10.01.10)
PudziPress* 90kg for 6 Reps (updated 10.01.10)
One Arm Curl 37kg (barbell held in middle)
One Arm Snatch 50kg
One Arm BentOva Row 50kg x 25reps (updated 10.01.10)
10km Run 45mins

*PudziPress = Standing behind the neck military press with leg drive (youtube it, i bloody love it)

… Miles away from some of those lifts, reference only …

MOST RECENT SESH: 04/01/10

Bench (Smith; weight of bar not included 'cus dunno it) 110kg
Deadlift 210kg
PuziPress 90kg for 3
Weight + Bodyfat Unknown
Distance Ran This Week - ZERO - wank Xmas opening hours @ gym.

…

DIET:

Breakie = Protein Shake
Lunch = Solid Meal (low carb, medium fat, high protein - bit atkinsy i suppose)
Supper/PostWorkout = Protein Shake

<1200kcal per day intake, plenty of vitamins from happy pills. It’s all i can do as far as dieting goes, anything more complex and i fuck it up, i know it’s not wise.

…

P.S Log for personal reference only, however advice and wisdom always welcome.

Regards from an English Lifter,

Sec

(Pics to come on completion of defattin’)

2

Week Ending 10.01.2010

Bodyfat% - TBA

Bench (Smith; weight of bar not included) 110kg again, cold start this morning simply couldnt get bloood into the muscles so came back to is, dropped the weight a bit and managed 80kg for 7 reps followed by 90kg for 5 reps. Triceps identified as weak link.

Deadlift - Not Tested (trained fortnightly)
PudziPress 90kg for 6 (double reps! good shit)
Distance Ran This Week - 26km, all of it inclined, some seriously so.
One Arm DB Row - 50kg x 25 reps (without pause). Pleased with this.
Squat - (finally got round to it) 1xwarmup, 40kgx3, 80kgx3, 100kg x3, 70kg x7 (third time ive ever ever ever trained squats, abandoning deadlift in favour of bringing up squat during diet phase - don’t have energy to train both and certainly can’t train them on the same day (sunday, only day w/access to these weights).
Triceps & Biceps Beasted into the ground.

Pleased w/self. Diet back on track after Christmas and a few birthdays/work dos. Not looking too shabby at all…

Sec

3

Week Ending 17.01.2010

Bodyfat% - TBA
Weight - Unknown

Sunday = Weights
Mon-Fri = CV

I’m trying Wendlers 5/3/1 on Sundays, ending this week in 105kg bench (proper) for 7 reps. Doin’ triumvirate as assistance work (bodyweight shit was never something i was good at, time to fix).

CV this week:

24km running
2 hours on crosstrainer (level10 @ 140watts avg).

Not sure what’s changed from last week to this week to increase bench by 15kg and 2 reps. Have abandoned Smith Machine for bench; no longer needed as aren’t trying 1RM constantly. I did manage to get upto 180kg (2 years ago) on Smith Bench so this is an obvious objective. I’m happy to be gaining a little strength back while dieting very hard.

Trained squats, but not heavy enough. Tried 20Rep squat but, even though it was a heavy weight for me (rest/pausing after 8 reps) i think it’s too early to worry about reps, and in future will just pyramid up to 2RM/1RM as legs just aren’t sore at all today, when last week it took 5 full days before i could walk normally :o)

Morale of the story: same again, but without the weekend diet lapse. Otherwise ok.

NOTE TO SELF: Wendlers 5/3/1 will be put into full affect as soon as dieting done.

4

18th-24th Jan

MONDAY: (1000kcal eaten)

10km ran @ 2% incline
15mins/200kcal on Crosstrainer (lvl10-15).
2 x 5 x 25kg standing DB Curls (easy)

TUESDAY: (1000kcal eaten)

FA - RL distraction

WEDNESDAY:

TBA

FUCKSAKE - the gym has been closed (condemned) for 3 weeks owing to water ingress (leaky fucking roof).

This means unless i’m prepared to drive 60 miles per evening roundtrip (no im not) the only access to a gym i’ll have is weekends, 2 days:

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
Saturday:

Wendlers 5/3/1 - Introductory Cycle (0.9 modifier):

10km run @ lvl3 inline
10 mins on Xtrainer balls out (182watt average)

…

Deadlifts (based on 200kg 1rm)

Warmup sets x 3 x 5
WS 130kg x 5
WS 150 kg x 5
WS 170kg x 7 (!! nice)

…

Military Press (based on 80kg 1rm)

Warmup Sets x 5 x 3
WS 52kg x 5
WS 60kg x 5
WS 68kg x 3 (the last rep was leg assisted, hard!!)

…

Assists:

1 Arm Rows (30kg x 35 reps each arm) x 1
Pullups; 3 sets to failure
Cable Lateral Raises; 4 sets
1 Arm Bicep Curls; 20kg x 5, 30kg x 3, 20kg x 4

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Sunday:

More 5/3/1 (it is awesome)

Benchpress (in power-rack):

Warmup 1 x 8, 1 x 7, 1 x 5
WS 70% (70kg) x 3
WS 80% (80kg) x 3
WS 90% (90kg) x 14 (!! lol, get some!)

Squats (power-rack, abandoned the smith after discovering i can squat without falling over…)

Warmup 1 x 10, 1 x 5
WS 70% (70kg) x 3
WS 80% (80kg) x 3
WS 90% (90kg) x 5

…

Assistance Work:

Cables for Chest x 2
Tricep Pushdown x 2
Abs x Yep Blitzed
Leg press 10 x 1 (hhhhaaard)
Leg Curl 1 x slow negative
Dips - 5 sets of 3 (struggling)
DB Chest Press - 20kg x 10 reps x 3 sets
1 hour on treadmill (equiv of running 8km).

…

Now i need some minstrels and maltesers to recover my massive muscles, adieu.

Sec