None of Your Fancy Stuff

Training Logs
1

Been a long time since I kept a training journal… here we go again

STATS
Height - 5’10
Weight - 200lbs

Legs - volume day

*warm up - leg extension supersetted with lying hamstring curls

Squats
60, 80, 100, 120, 140kg x8
Sleeves on
180kg x5 straight into 140kg x20 straight into 100kg x30

Seated calf press
Full stack (unsure of weight) - 5sets x20-16reps

Leg extension
Full stack - 5x20reps

Lying leg curl
3/4 stack - 5x12reps

Standing calf raise
3/4 stack - 5x12reps

Today was a grinder - all done before breakfast

2

Xmas day - chest

Got me some elbow sleeves from Elite, so gave them a test run this morning

Flat DB Press (in kgs)

(warm up - 20s,25s,30s,35s,40s x8reps)
45s x8
50s x8
55s x8
(sleeves on)
60s x8
70s x3 +2 assisted

Incline Barbell bench
60kg x8
80kg x8
100kg x8
120kg x1
(sleeves on)
140kg x1
(sleeves off)

100kg x5 - 5secs rest, x5 - 10secs rest, x5 - 20secs rest, x12 to failure

3

Back

Lat pull-down
pin 4,6,8,10 x8reps

Seated cable-row
100lbs x8
140lbs x8
180lbs x8
220lbs x8

Conventional deadlift (no wraps/belt)
60kg x6
100kg x6
140kg x6
180kg x3
200kg x3
210kg x1
220kg xfail (No problem off the floor, sticking point at midway)

First time deadlifting in over two months… really should have had the 220 but once I hit the sticking point I sort of gave up on it

Power-cleans/snatch/sumo deadlift… various weights and reps… just messing around at this point

4

Shoulder/Triceps/Traps

DC shoulder warm up

Close-grip bench (kg)
60,80,100,120x5
140x1
100kg x8 with a 3 second pause at the bottom of each rep

DB military press (kg)
20s,25s,30s,35s x8
40s x13 (pb)

Seated DB power-clean
10s,12.5s,15s x8

Cable press-down
up to 220lbs +15kg plate x30reps

Barbell Shrugs
70,120,170,220kg x10

Reverse DB flys SS with Lateral raises
10s, 12.5s, 15s x8

Face Pulls
70,100,130,160lbs x8

5

Miscellaneous

Squats
60kg x10
80kg x10
100kg x10
belt + sleeves on
140kg x8
160kg x5
180kg x3
200kg x1

Deadlift
60kg x5
100kg x5
140kg x5
belt on
180kg x3
200kg x1

Leg extension
Full stack x10,10,10,10,10

Leg curl
pin 10,12,14,16 x8reps

6

Chest - High volume

DC shoulder warm up

Flat Dumbbell Press (in KGs)(no sleeves)

20s,25s,30s,35s x10
40s x12
45s x12
wrist wraps on
50s x16 (pb)
55s x12 (pb)
60s x9 (pb)

Incline barbell Bench (no sleeves, only wrist wraps)
60,80kg x12

100kg x10,10,9,8,7,6,5,4,3,2,1

That was tough.

7

Biceps/Triceps

Cable Press down (up to full stack) SS with EZ-bar 21s (20kg up to 40kg) - 5 supersets

Alternating dumbbell hammercurls (15kg up to 25kg bells) SS with seated skullcrusher (30kg up to 60kg) - 4 supersets

Close grip bench (up to 100kg) SS with straight-bar precher curl (30kg) - 4 supersets

Couldnt make it to the gym today but felt like training so made the best of the old free weights I have that I used as a teenager. Every exercise was between 8 and 12 reps.

Happy new years!

8

Legs (deload)

Squat
60,80,100kg x8
120,140,160kg x5
100kg x10

Leg curl
Pin 6,8,10 x12

Leg extension
4 sets up to full stack x12

Seated calf press
4sets up to full stack x20

Standing calf raise
4 sets half stack x16

9

mate,looking stronng, esp on bench, 70kg dbs is no joke, good luck, what are urgoals?

10

[quote]adam_medic wrote:
mate,looking stronng, esp on bench, 70kg dbs is no joke, good luck, what are urgoals?[/quote]

Cheers.

No specific goals apart from keeping injury free, enjoying training and lifting consistently heavier through 2010 and beyond.

11

Shoulders/Back

Dumbbell Military Press (in kg)

20s,25s,30s,35s,40s x8
45s x5 (PB - never done 45s before)

Deadlift (belt, no straps)
60,100,140,180kg x5
Felt great, nice and fast the whole way through

Bent Barbell Row (with straps)
60,80,100,120,140kg x8

Reverse Dumbbell Fly
10,12.5,15,17.5s x8

Lat Pull down - 4sets up to pin 10 x8reps

Reverse Grip pulldown - 3sets up to pin 8 x8reps

Seated Cable Row
100,140,180,220lbs x8reps

Clean+Press (for the hell of it)
60kg 5x5

Very enjoyable session, freezing cold, empty gym, loud music… perfect

12

Chest

Flat Dumbbell press
20s,30s,40s,45s x8
50s x17 (PB by 1 rep)
55s x12 (Tie PB)
60s x8 completely wiped out after this

Incline bench
60,80,100kg x10

Incline DB Flys (with 2 second pause at bottom point)
12.5s x10,10,10

Flat bench press
60,90,120kg x3 (with 3 second pause on the chest)
100kg x5,5,5

Havent barbell benched in a long long time, felt uncomfortable/unnatural and the numbers reflect it. Really need to find my groove and get my hand positioning right. I might start doing it again at the beginning of the workout until it feels good again, I’d like to blow my old 2RM of 140kg (last time I benched in 2008) out of the water. All in all a successful session considering shoulders still DOM’d after training 2 days ago.

13

Back - Coan-Philipi week 1.

Current 1rm set at 210kg, desired 1rm set at 240kg which would be a PR by 10kg on my last 1rm of 230kg over a year ago.

(Deadlift warm up {no wraps/belt} - 60,80,100,120kg x5… 140kg x3)

Deadlift (75%): 1x2 @ 180 kg [no wraps, just belt and chalk]

Speed deadlift (60%): 8x3 @ 145 kg (90 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 100kgx8 reps
Bent over row: 100kgx8 reps
Underhand (reverse) grip lat pulldown: Pin 6x8 reps
Arched back good morning: 60kg x8 reps

First time ever doing good-mornings, kept it at 60kg to make sure I had the form down correctly. I took 60 seconds rest instead of 90 between sets on speed-pull, and took no rest between exercises on the circuit, and 90seconds rest between each round

14

Shoulder/Arms

Close Grip-Bench
60,80kg x8
100kg x5 with 3 second pause at bottom
120kg x3 with 3 second pause at bottom
130kg x2 with 3 second pause at bottom
140kg x1 with 3 second pause at bottom
100kg x8 with 2 second pause at bottom
60kg x Explosive reps to failure

Dumbbell Military Press (in kg)
20s,25s,30s,35s,40s x8

Seated DB power-clean
12.5s x8,8,8

Reverse Flys
10s x8x8x8

Cable press-down
130lbs, 170lbs, 220lbs x12

Barbell Curls
20,30,40kg x8

EZ bar curls
20,30,40,50kg x8

Face Pulls
70lbs,90lbs,110lbs,140lbs x8

Pull-ups
Neutral Grip x10
Underhand grip x10
Oly rings x6

15

looking strong man, what part of Ireland you from?

16

[quote]Kerley wrote:
looking strong man, what part of Ireland you from? [/quote]

Cheers mate, not strong enough though! I’m from Dublin

17

Legs

Squats
60,80,100,120kg x5
Belt on
140,160kg x5
sleeves on
180kg x3
200kg x3
100kg x30

Seated calf press (various foot positions)
Up to pin 20 (full stack) x12 then a drop set until I could only get 4 reps on pin 2

Leg extension
Full stack x12,12,12

Some very light hamstring curls and foam rolling to finish.

No sleep + no food + no time = shit training

18

Chest

Flat Bench Press
40kgx12
60kg x12
80kg x10
wraps on
100kg x10
120kg x1
sleeves on wraps off
140kg x4 +1 assisted (PB for reps)
150kg x3 (PB for weight and reps)

Flat DB Press (in KG)
30s,40s,50x x5
wraps on
60s x6

Incline Bench (wraps on)
60,80,100,120kg x5

Incline DB Press (wraps on)
30s,40s x5
50s x10

Alot of pressing. A couple PBs. Can’t complain.

19

Back - Coan-Phillipi Week 2

Deadlift (Belt+Chalk)

warm up
60kg x5
100kg x5
140kg x3
170kg x1
Top Set
192.5kg x2

Speed Deadlift
155kg 8x3reps

Circuit (Straps + Belt) 1 2 3

            SLDL            120kg x8    125kg x8    130kg x8
            Barbell Row     100kg x8    110kg x8    115kg x8
            Reverse P/Down  Pin 8 x8    Pin10 x8    Pin11 x8
            Good Mornings    70kg x8     75kg x8     80kg x8

Foam Rolling
Stretching

20

Shoulders/Biceps/Triceps

Warm up - EZ-Bar Curl Supersetted with Seated Skullcrusher
20-55kg x8reps

Close Grip Bench
60,80,100kg x6
Sleeves on
120kg x1
140kg x1
1 Board
150kg x2
155kg x1 - Had 3 spotters for this, whoever was on the left decided to make it extra tough by assisting slightly for a second, meaning the bar came up completely sideways… asshole

Straight bar curls
40kg 3x8reps

Snatch
60,65,70,75,80kg x1 - General fucking around

Hammer-curls
15-30kg x8

Cable Press down (Full stack) Supersetted with Preacher curl (cant remember the weight)
4x12 reps on each