So…been lurking for a while and finally created an account. I’ve been keeping a log in a good old fashioned notebook but figured posting on here also can’t do any harm.
Been training for a bit but only seriously and with any consistency for a few months. I AM WEAK and aim to BE STRONG.
Will post my last couple of weeks sessions - just finished week 2 of my current 531 cycle BBB with pause/rest on last set - so will put week 3 on here from Monday and then log it here as often as possible (hopefully every day).
I tweaked my back the other week DL’ing and still feels iffy and tight at times so being careful DL’s and squats.
Current training maxes:
OHP 45k
DL 97k
BP 57k
SQ 92k
I usually round up for ease and the gym only has plates that go up in 5k increments. Although they are refurbing over weekend and I think they will have 1.25k plates after that. So weight doesn’t always progess properly and some duplicate.
Cycle 3 Week
OHP WU
20k (empty bar)@3x5
25k @ 1x5
30k @ 1x3
WS
30k @ 1x5
35k @ 1x5
40k @ 1x5(pause-rest)+ 3 + 2
BBB DB OHP
30k @ 2 x 10
25k @ 2 x 10
20k @ 1 x 10
Chin/pullups between OHP sets @ 8 x 6 (40)
T Bar Row
25k @ 1 x 12/35k @ 3 x 121
Curls for the hell of it and abs
BB Hang Clean 40k @ 5 x 3
DL WU
40k @ 1 x 5
50k @ 1 x 5
60k @ 1 x 3
WS
65k @ 1 x 5
75k @ 1 x 5
85k @ 1 x 5 + 3 (stopped as back felt dodge)
BBB Rack pulls due to back 60k @ 5 x 10
Pushups between DL sets @ 5 x 15
Hamcurls 30k 1 x 10, 9, 8, 7, 5
Donkey calf raise 45k @ 1 x 20/75k @ 1 x 20/82k @ 2 x 15
Shrugs 30k @ 1 x 20/35k @ 2 x 20/40k @ 2 x 15
Bench WU
Bar @ 3 x 5
25k @ 1 x 5
30k @ 1 x 3
WS
40k @ 1 x 5
45k @ 1 x 5
50k @ 1 x 9 + 5 + 3
BBB DB
30K @ 5 x 10
Chin/pullups between bench sets @ 8 x 5
DB Rows 20k @ 2 x 10/22.5k @ 2 x 10/25k @ 1 x 15
CGBP 35k @ 1 x 12, 10, 8, 7
Cable curls/tri pushdown/hammer curls
Hang clean 40k @ 3 x 3
Squat WU
bar @ 2 x 10
40k @ 1 x 5
50k @ 1 x 5
55k @ 1 x 3
WS
60k @ 1 x 5
70k @ 1 x 5
80k @ 1 x 6 + 3 + 2
BBB 55k @ 5 x 10
Leg press 80k @ 2 x 15/100k @ 2 x 12/150k @ 1 x 8
Quad raise 30k @ 2 x 12/40k @ 2 x 10
Stand calf raise 45k @ 1 x 20/75k @ 2 x 15/90k @ 1 x15
A.M.
OHP WU
20k @ 3x5
25k @ 1x5
30k @ 1x3
OHP WS
35k @ 1x3
35k @ 1x3
40k @ 1x7 2 1
BBB DB OHP 30k@3x10 25k@2x10
Chin/Pull ups between OHP sets @ 8x6
T Bar Row 25k@1x12 35k@3x12 40k@1x10
Dips @ 5x5
EZ Curl 25k @ 1x9,8,7,6
DB Curl 2x10k @1x8,7,6
P.M. 30 min incline walk
Must get an avatar for my profile
BB Hang Clean 40k @4x3
DL WU
40k@1x5
50k@1x5
60k@1x3
DL WS
70k@1x3
80k@1x3
90k@1x10 3
BBB Rack pull 60k@5x10
Pushups between DL sets @10x10
Ham curls 30k@1x10,9,8,7,6
Donkey calf raise 45k@1x20 75k@1x20 97k@2x15
Shrugs 30k@1x25 35k@2x15 40k@2x15
Crunches
A.M.
BB Bench WU
20k@3x5
25k@1x5
30k@1x3
WS
40k@1x3
45k@1x3
55k@1x7 4 2
BBB DB Incline press 35k@1x10 30k@2x10 25k@2x10
Chin/pull ups @ 8x6
DB rows 20k@2x10 22.5k@2x10 25k@1x16
CGBP 35k@1x12,10,9,10
Cable curl/tri pushdown
P.M.
20min incline walk 10 min stepper
crunches/side bends
BB Hang clean 40k@4x3
Squat WU
Bar @2x10
40k@1x5
50k@1x5
55k@1x3
WS
65k@1x3
75k@1x3
85k@1x5 2 2
BBB Squat 55k@5x10
Leg press 80k@2x15 120k@2x12 140k@1x12
Quad raise 30k@2x12 35k 2x10
Stand calf raise 45k@1x20 82k@2x15 97k@1x14
P.M 30 min incline walk
leg raise @3x10/crunch@3x12
That’s me up to date so week 3 starts next week.
Boom i’m out!
Week 3 - Mon 10 March
I was out most of yesterday, watching Rugby and drinking, then at a gig and drinking - feel tired. Anyway…
OHP WU:
20k@3x5
25k@1x5
30k@1x3
WS:
35k@1x5
40k@1x3
45k@1x4 1 1
BBB DB OHP: 35k@1x10 30k@2x10 25k@2x10
Chin/pullups between BBB sets@8x7 (56)
T Bar row 25k@1x15 35k@2x12 45k@1x12
Curls and abs (have a niggle in lower left ab)
Bloke asked me to spot him and I was bit over eager with it - felt like I lost some man points! Deads tomorrow.
15 Min incline walk
Tues 11 March
BB Hang clean 40k@3x3
DL WU
40k@1x5
50k@1x5
60k@1x3
WS
75k@1x5
85k@1x3
95k@1x6 (had quite a few more in the tank but stopped as felt form was getting sloppy)
BBB Rack pull 60k@5x10
Shrugs 35k@1x12 40k@2x16 45k@1x21
Pushups in between DL sets @10x10
Ham curls 30k@3x10 1x8 1x8
Donkey calf raise 45k@1x20 97k@3x15
[quote]PeteyPedro wrote:
So…been lurking for a while and finally created an account. I’ve been keeping a log in a good old fashioned notebook but figured posting on here also can’t do any harm.
[/quote]
In!
Same here, log it at home then type it in here when at work the next day (when I remember!)
Can I enquire your weight/ht/age?
(You have similar numbers to me in your OP).
[quote]raven78 wrote:
[quote]PeteyPedro wrote:
So…been lurking for a while and finally created an account. I’ve been keeping a log in a good old fashioned notebook but figured posting on here also can’t do any harm.
[/quote]
In!
Same here, log it at home then type it in here when at work the next day (when I remember!)
Can I enquire your weight/ht/age?
(You have similar numbers to me in your OP).[/quote]
Hey
Thanks for checking out the log.
Not 100% on my weight. Rarely bother checking but last time I did I was 13 and half stone I think, which is approx. 85k or 185lbs.
Considering my height (6’3") and age (33) that’s pretty poor. I have put on some muscle, the biggest I’ve ever been, but still skinny skinny and weak!
Just checked your log too and we are pretty similar so i’ll be keeping tabs on your progress (I assume I just press subscribe).
P.S. Bit jealous of your home set up. I used to have one and think I prefer it to the gym.
Listening to Barca V Man City as I type - don’t think Citeh have much chance which doesn’t upset me.
Anyway, boring boring cardio today - Dr Dre, The Chronic pulled me through. Started with Aphex Twin but it messed with my rhythm!
A.M. fasted for 30 mins on treadmill
10 min incline/10 min sprints/10 min incline walk
Bench tomorrow.
[quote]PeteyPedro wrote:
P.S. Bit jealous of your home set up. I used to have one and think I prefer it to the gym.
[/quote]
I’m much shorter and a little older if its any concillation!
Home gym is great, straight home from work and hit it hard.
After sitting on a bus to and from work I would go nuts waiting inline at a gym for equipment (A small investment in my opinion as long as you have some space for it).
[quote]raven78 wrote:
[quote]PeteyPedro wrote:
P.S. Bit jealous of your home set up. I used to have one and think I prefer it to the gym.
[/quote]
I’m much shorter and a little older if its any concillation!
It is, haha!
Home gym is great, straight home from work and hit it hard.
After sitting on a bus to and from work I would go nuts waiting inline at a gym for equipment (A small investment in my opinion as long as you have some space for it).[/quote]
I’ll hopefully get a home gym again at some point in the not too distant future. I have the gear in storage just not got my own place at the mo. I can honestly say I was never distracted by compost during my sets though!
13 March A.M.
BB Bench WU
20k@4x5
25k@1x5
30k@1x3
WS
45k@1x5
50k@1x3
55k@1x8+3+2
BBB DB Bench 35k@2x10+30k@3x10
Chin/pullups between bench sets@8x7
DB rows 22.5k@4x10+25k@1x19
CGBP 35k@4x12
Curls/tri pushdowns
Soundtrack: Ghostface Killah, Ironman. Need to watch Carlitos Way and Usual Suspects again!
Squats tomorrow.
14 March A.M.
Hang clean 40k@3x5
Skwaat WU
Bar@2x10
40k@1x5
50k@1x5
55k@1x3
WS
70k@1x5
80k@1x3
90k@1x3 2 1
BBB 55k@5x10
Leg press 100k@2x15 120k@2x12 150k@1x10
Quad raise 35k@4x10
Stand calf raise 45k@1x20 97k@4x12
P.M.
30 min cardio (20 incline walk 10min stepper
Abs
Just figured out new TM’s. As the gym now have weights in smaller increments I can stick more closely to the actual numbers, so the next cycle will be pretty similar to the last weights wise, so a step back, or maybe sideways. I don’t mind that though as I think i’ll run another cycle before deloading.
17 March A.M.
An absolute dogsh*t of a session! Felt good going in but just really weak once started. I’m terrible at OHP anyway but this was a real slog. Probably the weekend catching up with me, goddamn sport and booze.
OHP WU:
20k@3x5
22.5k@1x5
27.5k@1x3
WS:
30k@1x5
35k@1x5
40k@1x8 (the 7th rep was bad and the 8th was piss poor) 3 2
BBB DB OHP 30k@3x10 25k@2x10
Chin/pullups between OHP sets@4x8 4x6 (56)
T bar row 35k@2x15 40k@3x12
Dips/curls
P.M.
30 incline walk abs
18 March
Hang Clean 40k@3x5
DL WU
40k@1x5
50k@1x5
60k@1x3
WS
65k@1x5
75k@1x5
85k@1x10 stopped there as realised i’d grazed the sh*t out of my shin and had blood all down my leg and over the bar - so had to clean that up! I’m hoping that’s a good sign though, the bar is definitely staying close to the body.
BBB Rack pull 60k@5x10
Pushups between DL’s @10x12
Ham curls 35k@1x8,8,7,7,6
Shrugs 30k@1x20 40k@3x15 1x20
Donkey calf raises 52k@1x20 112k@4x12