Herc's Training Log

Training Training Logs
401

29/1/2013
Bench press
235x1
215x3x5

CGBP
145x10x5

Pull-up
x5x3

Hammer curl
50x10x2

Leg raise
x10x2

front raise
5lbsx50x2

HIIT
6 cycles

BW-232

80% session, benching felt good and shoulder was pain free during all pressing, though a bit tender to the touch after.

402

30/1/2013
Pull-up
x5x3

Pulldowns
180x5x2
140x8

Leg curl
95x10x3

HIIT
6 cycles

BW-231

80% day, wasnā€™t planning anything tough, just coming in to do the intervals. Back feels much better after rolling with tennis ball last night.

403

31/1/2013
standing BB press
140x1-easy
120x3x5-easy

seated DB press
50x10x2

Pull-up
5x3

Hammer curl
50x10x2

BW-231

very solid 80% day.

404

1/2/2013
Deadlift
410x1
375x3x3

Seated row
180x10
160x10x2

Leg curl
95x10x2
65x20

Leg raise
X10x3

Hammer curl
50x10x2
BW-228
Solid 80%er

4/2/2013
Squat
315x1
345x1
Psquat
310x3,2

Deadlift
315x1x6

Seated row
180x10x3

Leg curl
100x10x3

Hammer curl
45x10x2

Leg raise
X10x3

Bw-231
80%er

6/2/2013
Squat
335x1

Psquat
275x2x2

Bench press
240x1
225x3x4

CGBP
150x10x4
150x6

DB row
100x10x2

Seated row
160x10x2

Leg curl
100x10x3

Hammer curl
50x10x2

Leg raise
X10x3

HIIT
6 cycles

Strong 80% day, pressing was strong, pause squats were solid.

405

7/2/2013
Psquat
225x2x4

Standing OHP
145x1
130x3x5

Pull-up
x5x3

Seated DB press
50x10x2

Hammer curl
50x10x2

BW-230
solid 80% day

406

8/2/2013

Squat
315x1

Deadlift
420x1
405x2x3

Pendlay row
225x5x2

Seated row
180x10x2

Leg curl
100x10x3

Leg press (DL stance)
4ppsx10
5ppsx10,8 stopped second set due to funny feeling in right adductor

Hammer curl
40x10x2

Leg raise
x10x2

BW-228
solid 80%er, deads were solid, somewhat pissed I forgot the camera. Had bodyfat tested today using the Bod pod and tested out at 34.4%, makes me wonder what Iā€™d have been at 253 in September. testing again in a week or 2, getting armband for study that measures metabolism, so that should help with knowing how much to eat for more effective weight loss. The guy doing the study said heā€™d be willing to test me again for free in mid-late April just before exams, thinking Iā€™ll shoot for a bodyfat of less than 20% or as close as possible by then. hard dieting will now commence.

407

11/2/2013
Squat
355x1

Psquat
315x2x2

Deadlift
405x1
365x3x3

Seated Row
180x10
160x10

Leg curl
100x10x2

Curl
35x10x2

Leg raise
x10x3

Cardio-20min, steady state

Solid 80% session, deads felt good, squats more solid than last week

408

13/2/2013

Squat
335x1

Psquat
275x2x4

Bench press
245x1
235x3x3

CGBP
155x10x3

WGBP
155x10x2

Leg curl
100x10x3

Leg raise
x10x3

Hammer curl
50x10x2

Treadmill
20 min

409

14/2/2013
Squat
275x2x3

Standing OHP
135x3
135x1x3

Seated DB press
50x10

Hammer curl
35x20

80%er

410

15/2/2013
Squat
315x1-this felt excellent

Deadlift
430x1
410x3,2
These pulls felt very solid, aside from being thrown forward slightly on the 430 single.

GM
185x5
225x10

Seated Row
180x10x2
140x10

Leg curl
110x10x3

Hammer curl
35x10x2

Leg raise
X10x3

Solid 80% session. Deads feeling better all the time.

411

17/2/2013
Squat
315x1
360x2 PR+45lbs double

Psquat no belt
265x2x2

Bench press
250x2
225x2x3

CGBP
160x10x2

WGBP
160x5x2

Deadlift
405x1
365x3

Pendlay row
225x5x2

Leg curl
100x10x2

Hammer curl
35x10x2

Leg raise
X10x2

Started out solid on squats, after the dump on the third rep at 360 my stomach didn?t feel right and I think it got in my head, rest of the workout felt very sub-par
Overall sub-par 80%day

412

20/2/2013

Squat
315x1

PSquat
295x2
275x2
315x1
275x2
225x3 no belt

Standing OHP strict
150x3 with belt-Noted that the OHP feels immensely stronger with the belt.

Seated DB press
50x10x2

Bottom half bench press
185x5x5-slight shoulder pain, though It did not interfere with pressing

Deadlift
315x3

Pendlay Row
225x5x2

Hammer curl
40x10x2

Leg raise
x10x3

Morning BW-223

Solid 80%er, Squats felt good, still need more hamstring work.

413

Squat
315x1-easy, form very tight

Bench press
215x3
215x2x4
add slingshot
275x2x2
Zero shoulder pain this day.

Deadlift
405x1
440x2 PR+15lbs no lower back pain, no grip issues felt great

Pendlay row
225x5

Seated row
180x10
200x10

GM
135x10x3

Alternating Db curl
35x20x2

Leg raise
x10x3 getting easier and stricter

Bw-224

very solid day, 90%+ today. though was feeling lightheaded after bigger sets.

414

25/2/2013
Squat(no belt)
300x1
265x3x3

Bench press
215x1-this was very fast and easy
185x5x5-done bottom half style easy

CGBP
185x10,5

WGBP
185x5x2

Deadlift no belt
370x1
315x5x3

Pull-up
x5x2
x3

Leg curl
110x10
95x10x2

DB curl
40x20x2-these are getting better.

Leg raise
x10x3-getting even easier and stricter.

SS cardio
20 min elliptical

BW-227 morning
Solid 80% day

415

26/2/2013
Psquat
275x2x3

Seated Row
200x10
160x10x2

DB curl
35x20

Bw-226

light workout, felt fine, some indigestion.

416

Squat
335x1-easy.

Psquat
295x2x5-tired toward the end but strong today

Overhead press
135x1-very solid
105x5x5

Pendlay row
225x5x3

DB curl
35x20 feeling better

Leg raise
x10x3 strict-easy

BW-224.5

Solid 80%er. Looking forward to the rest of the cycle.

417

Squat
315x1 easy

bench
225x2x5
add slingshot
275x2x2

Deadlift
225x2
-started to set up for 315, just before initiating the pull, felt strong pain in lower back and immediately went to lie on the incline bench. was thereafter unable to walk. went to hospital, was told It is most likely a severe muscle spasm and that It should get better. taking anti inflammatory but still cannot walk. here is hoping I can recover quickly from this.

418

Itā€™s day 2 after the injury and I am back to walking unassisted. It is somewhat painful and I must be careful in my movements. each hot shower seems to decreases the pain Iā€™m experiencing. I am estimating that Iā€™ll be back in the gym either late this coming week or the week after.

4/3/2013
3rd day after the injury, somewhat better as Iā€™ve been each day. Went to physio. Physio told me Iā€™ve strained some of the small muscles around the spine and caused some irritation to the facet joint, this is causing pain during extension as well as inflammation. He said I should be 100% in 1-2 weeks at the outside. received electro stim and ultrasound treatment and will be going back Wednesday for follow up. in meantime therapist said to keep applying heat and do light stretching.

419

6/3/2013
day 5
can now do air squats with minimal pain, walking nearly normally, able to bend down and stand up without support.
had second physio session today, felt much better after.
feeling pretty good. should be back in the gym monday if all goes well.

420

8/3/2013
Day 7

Squat
135x1x3
205x1x3-minimal pain

Bench press
225x2
185x5x2 bottom half-no pain

Deadlift
135x2
225x1
315x1-no pain.

should be 100% by monday.