Halfbreed, Half the Work?!

Training Training Logs
61

Deadlift week 3 round 3

A1 Leg Curl : 35x3, 40x3, 40x3, 40x3, 40x3
A2 Deadlift : 70x5, 80x5, 90x5, 110x3, 115x8 (think this is rep PR!)
A3 DB Lunges : 15x5, 18x4, 22x3, 26x4, 31x3

B1 Rack DL : 115x3, 120x3, 130x3, 140x3, 150x3
B2 Side Bends : 18x12, 21x12, 26x10, 31x8, 31x8
B3 Leg Press : 130x5, 150x5, 170x5, 190x5

BenchPress week 3 round 3

A1 DB Row : 26x3, 31x3, 36x3, 42x3, 47x3, 52x3
A2 DB C’n’P : 18x3, 21x3, 26x3, 31x3, 31x1, 31x1
A3 Benchpress : 60x5, 65x5, 70x5, 75x5, 85x3, 95x5 (rep PR)

B1 T-Bar row : 80x5, 90x5, 100x5
B2 DB inc press : 15x5, 21x5, 26x5, 31x5, 36x2
B3 chins : BWx4, BWx5, BWx3, BWx3, BWx3

Squat week 3 round 3

A1 Leg curl : 25x12, 30x10, 35x8, 40x5, 45x4
A2 JumpSquat : 3 rep BW x 5 sets
A3 Squat: 70x5, 75x5, 80x5, 95x3, 105x5

no estra giant set, no time.

then this week is deload. going to the gym and doing 3 sets of 5 reps with dinky weights =).
contemplating the next move.

62

You’re making nice progress man. Keep it up!

63

[quote]DeltaOne wrote:
You’re making nice progress man. Keep it up![/quote]

thank you delta, I can see by your log you’re not slowing down either!

**
note: my change of heart, I’ve been twisting my brain on how to keep things intresting as I was getting rather bored with the setup I had going even tho I was making some progress. I’ve spendt the deloadweek researching for something new. And I’ve landed on the program I posted earlier in this thread. Push, Pull, Legs, Arms.
**

Push1: 25.10.10

A: Top half press from pins: 3 rep ramp
40x3, 45x3, 50x3, 55x3, 60x3
B: Push Press: 5 rep ramp
40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x5, 75x3
C: Incline Benchpress (Barbell): 5 rep ramp
65x5, 70x5, 75x5, 50x5

circuit 1 round:
D1: Pushpress @70% of A
D2: BW Dips
D3: DB Lat rise
D4: DB shoulderpress
D5: Pushups

today: this was a nice change of pace. didn’t do as good numberwise as i hoped but it’s Push1, it’s gonna get better in Push2.

Pull1: 26.10.10

A: BB row: 5 rep ramp
60x5, 65x5, 70x5, 75x5, 80x5, 85x5, 90x5, 95x5, 100x5, 105x5
B: Lat Pulldown: 5 rep ramp
40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x5, 75x5, 80x5, 85x5
C: Power Shrugs (BB): 5 rep ramp
60x5, 65x5, 70x5, 75x5, 80x5, 85x5, 90x5, 100x5, 110x5

circuit 1 round:
D1: power upright row
D2: BB row @70% of A
D3: Lat pulldown @70% of B
D4: Chest supp. rear delt rise

today:
all those sets on the main excersise was due to starting low, and it probably wasn’t my worst idea either. Felt awsome the whole workout.

Legs1: 28.10.10
A: Jump Squat @20% of max. 3-5 sets of 5 reps.
20x5, 20x5, 20x5, 20x5, 20x5
B: Front Squat: 5 rep ramp
40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x5
C: Romanian DL: 5 rep ramp
80x5, 85x5, 90x5, 95x5, 100x5, 105x5

circuit 1 round
D1: Front Squat @70% of B
D2: Rom DL @ 70% of C
D3: Leg Extension
D4: Leg Curl
D5: BW Squat

today:
this was murder on my legs and i loved it. My RDL form isn’t super but i fixed some of the problems today by having a mirror on my rightside to check at wich point i round my back, and that i thrust my hip forward instead of just bending backwards. led to more preasure on the hamstrings wich whas the whole reason for this lift.

64

[quote]halfbreed wrote:

[quote]DeltaOne wrote:
You’re making nice progress man. Keep it up![/quote]

thank you delta, I can see by your log you’re not slowing down either!

[/quote]

Nah man, my lifts are stalling again. But really man, I’ve been reading your log for some time now and I must congratulate you on your progress. I wish you keep getting stronger and stronger. :smiley:

65

back to the gym again.

neural charge to wake up the carcass.

verticval jumps x5
speed bench x5
forward leaps x5

3 rounds today. i broke a sweat and got short out of breath at the last set of leaps. yeha it’s that bad.

stats from a sofapig: 22% BF, ? BW, and generally decayed.

66

Upperbody workout:

Pushpress
ramped up to a max training weight of 65kg
staggered assistance work shrugs 3 sets of 50kg
Benchpress
ramped up to a MTW 80kg
SAW rear delt raises 4 sets of 8kg db.
Dips
ramped up to a MTW BW+15kg
SAW facepull 4 sets of 40kg
Squats
ramped up to 80kg

i felt like crap today. headache and some flue thing going on. not really impressed but not depressingly low either. the squat was by no means a MTW but i slowed down so much since i’m going ass to the grass on these now. hard to get out of the hole.

looking forward to repeat the whole thing tomorrow.

67

Where you been man? Good to see you back at it

68

[quote]inkaddict wrote:
Where you been man? Good to see you back at it[/quote]

i’ve been off the net and somewhat retarded in the gym. too “buissy” being a newly baked dad to give myself the much needed gym time.

upperbody work 12.04.11

activation: power snatch. 20kg, 30kg, 40kg, 50kg.

A: Pushpress 3 rep ramp and 1 microwave set.
30, 35, 40, 45, 50, 55, 60, 65, 70. 65, 67.5, 70, 65.

staggered assistance: shrugs (bar held at chin) 5 reps.
40, 45, 50, 55

B: Benchpress 3 rep ramp and 1 microwave set.
40, 45, 50, 55, 60, 65, 70, 75, 80, 85. 80, 82.5 (ended the set here as things slowed down drastically)

staggered assistance: Read delt raises 5 rep and 1 sec hold.
6, 6, 8, 8, 8, 11

C: Dips 3 rep ramp and 1 microwave set.
BW, BW, BW+2.5, BW+5, BW+7.5, BW+10. BW+5, BW+7.5, BW+10, BW+5.

staggered assistance: facepull 5 reps 1 sec hold.
40, 40, 40, 40, 40

Lowerbody: Romanian Deadlifts, 3 rep ramp.
60, 70, 80, 90, 100, 110

Mini circuit:
Pec dec, x-over to waist, long flyes, short slyes, pushup on bench.

felt wierd to do another workout the day after. really messed with my head when i preformed better on the bench and pushpress. tomorrow is neural charge day and fast day.

food:

breakfast:
4 whole egg omelet with red peppers and broccoli. 1 bowl of oatmeal with cinnamon. 2g omega 3, 1g cla cla and multivit.

lunch/snack:
40g protein shake with milled flaxseeds and creatine.

dinner:
chicken curry, 1 big plate. 2g omega3, 1g cla.

workout:
pre: 2 scoops whey, 4 ricecakes.
after: 3 scoops whey/casein mix and a fistfull of almonds.

2hrs before bed:
small shake and a fistful of walnuts, ZMA and 1g vit-C.

69

Ah, right on then, congrats!! The gym will always be there in one way or another, kill it when you can.

70

[quote]inkaddict wrote:
Ah, right on then, congrats!! The gym will always be there in one way or another, kill it when you can.[/quote]

thank you ink!

71

My neural charge day got a little amputated, i had a 2 hour walk with the baby instead.

14.04.11 lowerbody workout.

activation: jumpsquats BW only, 3 sets, 5 reps.

A: Squats 40, 45, 50, 55, 60, 65, 70, 75, 80 MTW (ugh) 75, 77.5, 80, 75.

B: Deadlift 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110 MTW 100, 105, 110, 100.

C: Benchpress 50, 55, 60, 65, 70, 75, 80, 85, 90, 95 MTW, hmm, better than my mon/thue workout. wierd.

1hr, 40min.

no eccentric-less this time around, my pallet isn’t done yet. fixing some new straps for it and making a rack to load plates on it.

72

lowerbody workout, 15.04.11

Activation 3 sets of 5 reps jumpsquat

A: Squat 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 1wave: 80, 82.5, 85, 80

B: Deadlift 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 1wave: 105, 107.5, 110, 105

C: Pushpress 30, 35, 40, 45, 50, 55, 60, 65, 65

wierd feeling, squatting and deadlifing 2 days in a row. muscles was sore but it felt like i was responding better somehow. hard to explain. so first week is allmost up, bi/lats tomorrow and another NC workout. truth be told, i’ve never been good at lat/bicep training, tho i hope the techniques of Thibs is gonna help in that department.

–food–

breakfast: 4 egg omelet, some bacon and 1 red pepper and half a cucumber sliced and diced.

snack: 3 V-life cookies. (almond/coconut)

lunch: almonds and a 3 scoop shake with milled flaxseeds and coconut.

workout:
2 scoop shake pre.
2 scoop shake post.

30mins later dinner: lam meatballs with homemade tsatsiki. ate my heart out.

late evening snack: 3 scoop shake fist of walnuts.

at night: 2 beers. (yeah, it’s friday)

at all my major meals i throw down 2g omega3 and 1g cla. in the morning i take multivitamins and some extra vit-D. 1-2 times a day depending on how i feel i take 1g vit-C aswell. I got a allyear flue thing going in peaks and valleys.

73

lats / bicep workout:
all lats exsercises have a 1 sec hold on each rep.
all bicep exsercises are done with controlled movements and max contraction.

4 supersets
A1: BB Row 40kg x6
A2: Thibs Lat pulldown 40kg x8

4 supersets
B1: widegrip pulldown 60kg x6
B2: standing straightar pulldown 30kg x8

4 supersets
C1: Preacher curl w/fatgrips 20kg x8
C2: Cable curl 30kg x8

3 supersets
D1: Reverse standing curl w/fatgrips 20kg x8
D2: Hammercurl w/hold 11kg x6

–food–

breakfast
3 eggs, bacon, and a bowl of chicken soup (plenty of cayenne in it)

snack
fistfull of almons and a carrot

lunch
4 scoop shake blended with frozen blueberries

workout
pre (lunch)
post 3 scoop shake with milled flaxseeds

dinner
3 chillimarinted porkchops 3 sliced carrots with a splash of oliveoil

evening
v-life icecream (heavy crem/coconutmilk) with my own topping (unsweetened coconut, smart butter melted and flavoured with coca poweder and crushed walnuts - mix and enjoy)

late night snack
walnuts and a shot of olive.

74

week2, upperbody workout 18.04.11

activation: db C’n’P 3 rep. 15kg, 18kg, 21kg, 26kg, 31kg

A1 Pushpress: 35, 40, 45, 50, 55, 50, 65, 70 mtw, 65, 67.5, 65, 67.5, 70, 65

A2 DB Shrugs 8reps: 26, 31, 31, 31

B1 Benkpress 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90 mtw, 85, 87.5, 85, 87.5, 90, 85

B2 Rear delts (DB swings + full rom) 22kg swing 8 reps, 6kg full rom 8 reps. done for 4 sets.

C1 Dips BW, +2.5, +5, +7.5, +10, +12.5, +15, +17.5, +20, +22.5mtw, +20, +21.25, +20, +21.25, +22.5, +20

C2 facepull 6 reps 40, 45, 45, 45

D1 squats 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 80, 82.5, 85, 80

75

noon eccentricless workout.

Chest flyes 30 meters then rear delt back to start. 4 sets

front delts 20 meters then back pull back to start. 4 sets

shoulderpress 30 meters then backpedaling to start. 4 sets

tricep back-kicks 20 meters then draging it back to start. 4 sets

little rest between sets and i was done in about 40mins. 2 scoops carb-goup, 2 scoops whey gobbled down inbetween sets. It had a kind of cardio feel to it. wonder how this will effect tonights session.

76

tonights upperbody workout was utterly crap, first i thought it was the new pushpress technique i was testing. then the benchpress and the dips felt horrible.

worked up to 65 kg in pushpress, 85kg in bench and just BW in dips. with this workout i had no drive or force so i packed my bag and went home, no waves no mini circuits. need food and sleep.

77

yesterday - back width workout:

A1 facepull 35kg 8 reps 4 sets
A2 DB rear delt 8kg 8 reps 4 sets

B1 seated row 2 sec hold 40kg 10 reps 4 sets
B2 cable rear delts 10kg 10 reps 4 sets

C power highpull BB 50kg 5 reps 5 sets
D power shrug BB 80kg 5 reps 5 sets
E strict shrug BB 60kg 10 reps 4 sets 2 sec hold

felt good to do some pulling. and straight sets.

today: squat complex. (yeah, seemed like a good idea since i’m on a fatloss plan)
5 reps top half squat 100, 102.5, 105, 107.5, 110
5 rep front squat 60, 62.5, 65, 67.5, 70
5 rep hang power clean 40, 45, 50, 55, 60
10 rep DB jumpsquat 11, 11, 11, 11, 11
8-10 rep broad jump BW on all sets.

5 rounds completed, ramped up the weight on each set. man i’m weak when it comes to squatting. filmed the last set gonna link it here.

THIS WORKOUT KICKED MY ARSE!

78

22.04.11 Bench Complex

top half benchpress 100, 100, 105, 105, 110
benchpress 80, 80, 82.5, 85, 90
60% benchpress 50, 55, 60, 62.5, 65
plyo pushup 8 reps on all sets
30 meters sled chestpress (a pallet with straps attached and added weight on it)

5 circuits, 45-60 sec break between sets. holy crap what a coplex.

79

photo update:

[photo]32370[/photo]

[photo]32369[/photo]

[photo]32368[/photo]

day 0.: 86kg 22% BF (measured pre fasting day) = 19kg fat (yuck) 67 kg LBM
day 12.: 85,5kg 18.1% BF (measured morning) = 15,5kg fat (well, still yuck) 70kg LBM

got no pics pre, but say the least the biggest loss so far is from the gut. skinfold from 35mm to 28mm now.

as a side note, i was supposed to do the B complex in the evening but the easter family get-to-gethers kinda spoiled it. and i lack the discipline to workout when it nears midnight and my gf and i get an hour or so alone after the kids have fallen asleep.

80

23.04.11 Back width.

4 sets
A1 rope straight arm pulldown 30kg 8 reps
A2 kneeling rope pulldown leaning forward 30kg 8 reps
A3 kneeling rope pulldown leaning back 30kg amrap

4 sets
B1 bar straight arm pulldown 30kg 10 reps
B2 strecher row 20kg 10 reps

4 sets
C1 low pulley straightarm pulldown with rope 20kg 10 reps
C2 low pulley cable rowing with rope 20kg amrap

–
killer lat workout, especially when utilizing Coach Thibs pinkey finger trick. And this time i saw my lats for the first time, they’re not big, but they’re there. no bicepwork tho. to hell with that bicep muscle:p