ok the DC idea was the plan but after being ill for the past two days it never happened. Got into the gym today to see there is two new hammer strength machines, 2 new cable attachments and more space in the free weight area, which is always a bonus.
Bench Press
50kgx6
60kgx6
70kgx3
3inch board
80kgx3
90kgx3
100kgx1-PR-easy-maybe another 15kg in the tank
will rep 90kg until I hit 10reps then add 10kg
Military press
40kgx5
50kgx4
60kgx2
Seated db press
20kgx5
22.5kgx6
25kgx6-PR
27.5kgx6-PR
30kgx3-PR
havent done these in a long time. My shoulder strength sucks so Im going to be hitting them hard.
Pull ups
b/wx9
5kgx5
10kgx3
15kgx1
20kgx1
25kgx1-PR-5kgPR
30kgx1-PR-10kgPR
DB rows
40kgx5
45kgx5
50kgx5
55kgx3-PR +3reps
called it a day. Im starting to train early on in the morning so energy levels are alittle low. Felt great to move some weight and hit some good PR’s.
Have a good day!
bench
50kgx6
60kgx5
70kgx4
80kgx5
close grip incline
50kgx6
60kgx4
parallel grip machine press
72.5kgx6
80kgx5
8-kgx6
87.5kgx2
yates rows
60kgx6
70kgx6
80kgx5
90kgx3
shrugs
140kgx6
160kgx6
180kgx5
200kgx3-PR
pressing sucks! im going to over train my bench!
Nice log, everyone thing is looking really good.
[quote]BlackLabel wrote:
Nice log, everyone thing is looking really good. [/quote]
Thanks. My pressing is way off at the moment but thats only a slight glitch, it can be sorted. My body weight has fallen slightly but thats my own fault for slacking to be honest.
[quote]HitEmHard wrote:
BlackLabel wrote:
Nice log, everyone thing is looking really good.
Thanks. My pressing is way off at the moment but thats only a slight glitch, it can be sorted. My body weight has fallen slightly but thats my own fault for slacking to be honest. [/quote]
Yea, me to. I havent been missing any workouts or anything, but my diet has been shit.
woke up this morning with a dislocated wrist…my whole arm from the elbow down was going crazy with pins and needles. this goes along with the loss of feeling in both hands, so im booked into the doctors tomorrow.
box squats
80kgx5
100kgx5
120kgx3
140kgx1
150kgx1
-belt on-
170kgx1
190kgx1-PR- This was soo slow I didnt even think I was going to make it.
stiff leg deads
100kgx5
120kgx5
140kgx3
160kgx2-PR-
called it a day wrist was seriously sore.
close grip bench
50kgx6
60kgx6
70kgx4
80kgx2-easy will add a rep each time
standing military press
40kgx6
50kgx1
60kgx1
seated db press
20kgx6
25kgx6
27.5kgx9-PR
pull ups
b/wx10
10kgx3
15kgx2
20khx3setsx1rep
db rows
40kgx5
-would have used the 45kg db’s here but they are broke-
50kgx5
55kgx5-PR
cheat curls
30kgx6
40kgx5
50kgx1
Went to the doctors today. They think its a problem with the circulation in my hands. I was given aload of info to read and if I agree I will be given a course of tablets to improve circulation. Was told its nothing too serious but its something Im stuck with.
I think the problem in my pressing is confidence with the weight more than a drop in strength. I have perpously picked a lighter weight than usual and skipped on reps in order to add reps each time and increase confidence.
have a good day!
Today I did some light deadlifts, rackpulls, 2 sets of standing abs and some D bar pull downs. Felt wiped out. I think im not going to deadlift for a while and improve a few areas before coming back to them. Here are a few goals I want to hit before deadlifting again.
db rows-55kgx20+
barbell row-180kg
shrug-270kg
rack pull- 300kg
stiff leg deadlift- 220kg
box squat- 250kg
pull up-50kg
standing abs-72.5kgx3setsx12reps
these are some huge goals for me and will take me a large period of time, but Im confident I can get them some time next year.
have a good day
Bench
50kgx6
60kgx6
70kgx6
80kgx6
parrallel grip HS bench
20kg per sidex6
40kg per sidex6
60kg per side x 5/3/3
HS shoulder press
20kg per sidex6
40kg per sidex5
D bar pull downs
80kgx6
87.5kgx6
95kgx5
ez bar curls
30kgx6
40kgx6
45kgx6
didnt get everything I wanted done such as shrugs(because there was a fella doing db kickbacks in the rack) and there was someone else using the station for seated rows.
Have a good day!
Bench
50kgx6
60kgx6
70kgx6
80kgx7-PR-easy
90kgx2
close grip incline bench
50kgx6
60kgx5PR
machine close grip press
72.5kgx6
80kgx6
87.5kgx6
95kgx4-PR
underhand pull downs
72.5kgx6
80kgx6
87.5kgx6
95kgx6-PR
barbell rows
70kgx6
80kgx6
90kgx6
100kgx3-PR-easy
shurgs
160kgx6
180kgx6
200kgx6-PR
220kgx1-PR
db curls
20kgx6
22.5kgx6
good session today. feeling alot stronger and most weights today were easy but had no spotter on the bench stuff. my large t-shirts are now tight and people are commenting on how big and lean im looking so im feeling good. no idea what i weigh right now and not too bothered to be honest.
have a good day!
I was at the gym first thing this morning after very little sleep and no food, I had way too much on my mind and needed to clear my head so the gym was the best place to be.
box squats
70kgx5
90kgx5
130kgx5
150kgx6-PR
160kgx3
stiff led deads
120kgx6
140kgx7-PR
160kgx1
no energy so called it a day.
I am soo tired and have very little sleep this past week or so. I am going to finish my huge choc cake with melted chocolate on it and then 3 massive burgers with onions, cheese and bacon on top. Life is looking up! and so are my weights lol
have a good day!
Life has been hectick the last few days. Wasnt able to train yesterday but will hopefully at some point today. Im rushed off my feet at the moment
have a good day!
Ok so I wont get to train again this week simply because life is busy this week. I will use this time to feed up. I may have a new training partner soon but we will see if he ends up like the last one or not. Talked to a lad I used to do kickboxing with and we mentioned me returning to the ring at some point and we both agreed that it would be best to enjoy christmas and new year period and return at the start of 2009.
I am excited about this as I feel once my fitness is back up to speed I will cause people a definate problem in the ring. There is a fight night on the 5th of next month that I may attend just to get my face saw and start organising a return. Im feeling good at the moment and my appetite is insane at the moment.
Have a good day!
Bench
50kgx6
60kgx6
70kgx5
80kgx3
90kgx3-easy
Close grip incline
50kgx6
60kgx4
70kgx2-PR-easy
Machine close grip
80kgx6
87.5kgx6
95kgx4
102.5kgx2-PR
Underhand pull downs
80kgx6
87.5kgx6
95kgx3
102.5kgx4-PR
110kgx1-PR
Shrugs
140kgx6
160kgx6
180kgx6
205kgx5-PR
DB hammer curls
20kgx5
25kgx5
30kgx5-PR
Im getting stronger, Im benching without a spotter at the moment so although the reps feel easy Im building up my confidence slowly.
Have a good day!
Life has been hectic as I keep posting and things just got crazier. Got some bad news yesterday which is going to play a big part of the next month or so. Gym time needs to be kept to a minimum but that doesnt mean Im stopping, it just means I need to train smarter and more efficient. Im playing with the WS4SB2 template alittle.
I will hit the gym tomorrow. I need to be fitter and stronger at this moment in time and not worry about looking good. Posts may be alittle random but my log will be kept up to date.
Have a good day!
Fridays RE upper
Bench press
50kgx8
60kgx6
70kgx6
80kgx3
90kgx4-easy
BB rows
70kgx6
80kgx6
90kgx6
100kgx6-PR
110kgx3-PR
120kgx1-PR
Had to rush so called it here
Todays ME upper
2Board
50kgx6
60kgx6
70kgx6
80kgx3
90kgx2-PR
100kgx1-PR-easy as hell good for 4-5reps
110kgxfail—WTF!!!-should have been easy had my eye on 120kg
DB bench
30kgx6
35kgx5
40kgx3
was planning on hitting the 45kg db’s but they are broke
47.5kgxfail-spent too long trying to possition them so fail!
D bar pull downs
72.5kgx6
80kgx6
87.kgx6
Rear delt machine fly
95kgx6
110kgx6
125kg(stack)x4
DB hammer curls
25kgx6
30kgx5
didnt do everything was simply too tired. I have been having 2-4hours a night sleep for the past two weeks. My body feels beat up due to this. I know with extra sleep I could make huge improvements.
I forgot to add on monday I did
3x3mins on heavy bag
3x1min skipping
2x3mins shaddow boxing
1x5mins rowing machine
I have broke the 5th metacarpal on my left hand which isnt fun lol. I will be squatting in an hour or so hopefully hit 170kgx2 for a PR and stiff leg 150kgx10 for a PR as well as a PR in shrugs. Well I want to PR in everything Im gready!
have a good day!
ME lower
Box squats
90kgx3
110kgx3
130kgx3
150kgx3
170kgx2-PR-3+next time
BB lunges
40kgx6each leg
50kgx6each leg
60kgx6each leg-easy!
Stiff leg deadlifts
90kgx6
110kgx6
130kgx6
was going to go for 150kg but felt like I was going to be sick.
3x3mins shadow boxing
2x3mins heavy bag-hurt hand so missed last round
4xspeed ball
My punching and kicking feels strong and fast. Im itching to start training and fight next year. I need some proper leather skips to use as the ones at the gym are too short.
Have a good day!
I have been having 2-4hours a night sleep for the past two weeks. My body feels beat up due to this. I know with extra sleep I could make huge improvements.[/quote]
Welcome to my world.
RE upper
Bench
50kgx6
60kgx6
70kgx6
80kgx3
90kgx4
DB shoulder press
20kgx6
25kgx6
BB rows
70kgx6
80kgx6
90kgx6
100kgx3
110kgx3
Close grip machine press
87.5kgx6
96kgx6
102.5kgx5
supersetted with
EZ curls
40kgx6
45kgx6
50kgx6-PR-easy
Standing abs
40kgx6
45kgx6
50kgx6-PR
supersetted with
Back raises
15kgx6
20kgx6
25kgx10-PR
3x3mins heavy bag
10mins shadow sparring
4xspeed ball
x-trainer 5mins going from level 6 to level 15
Fitness is improving, feeling good. I cant wait to start training properly and get a fight lined up. No major PR’s today going to change a few exercises that I feel Im not getting the most out of.
Have a good day!