Oregand(Davids) Training Log

Training Training Logs
461

Note* Ive gien up on doing my logs in lbs, the conversion in a pain in the ass.

Tuesday: Circuits

Warm up

Circuit A: 3 rounds/2 Min/ 12 -15 R
A1: DB Press - 26KG 13,13, 9
A2: Front S - 67.5KG 12,12,12
A3: BB Row - 70KG 12,12,9
A4: RDL - 80KG 12,12,12
A5: Plank - 0KG 31,32,30

Rest: 9 Mins

Circuit B:
B1: OHP - 30KG 15,15,14
B2: Step Ups - 50KG 32, 32, 31
B3: PullDown - 26KG 16,16,15
B4: Pull Through - 31KG 15,16,15
B5: Crunch - 20KG 25,25,25

I feel like swiss cheese today, I spent a good 5 too 6 Mins just pacing back and forth after I was done saying “Im going going to throw up, im not going to throw up…”

Another day bites the dust.

462

Thursday: Quads/Hams

Warm up

Quads:
A) Squats - 60KG X 2 X 5, 95KG X 5, 100KG X 5, 105KG X 5, 107.5KG X 5, 110KG X 2(Got pinned), 110KG X 2(Tried again but no go).
S
B) SL Box Squats - 0KG x 6,6,6,7,7

Rest: 2 Mins

Hams:
A) Hip Thrusts - 40KG X 2 X 5, 60KG X 4, 65KG X 6, 70KGX 6, 75KG X 6, 80KG X 6
S
B) GHR - 15KG X 6,6,6,6,6

Done 5 times i.e. Quads A then B, rest 2 mins then Hams A and B. Rest 2 Mins and repeat.

Tri pulldown
26KG X 8,8,6

Today was utter shit to be honest. The muscle in the back of my knee gave out during my last set of squats(see getting pinned) and it really f**ked the whole day tbh.

Ima ice this up and will this f**ker better.

The doubts are setting in too which is just wonderful, I beginning to second guess myself and its ruining my mental state. Im going to need to bury my head in the sand and just keep going, if I stop and listen to the little nagging voices im rightly f**ked.

Terrible when you cant trust yourself isnt it?

463

Hope the knee heals up buddy, take some anti-inflammatory’s and ice that bitch up.

464

Dude, are you having fun when you train? I’m seeing more and more of your days starting with, “I felt like shit…”

Forget this machismo, “I’ve gotta suck it up…,” you also need to have fun, else it’s not worth it.

465

[quote]phlegms wrote:
Hope the knee heals up buddy, take some anti-inflammatory’s and ice that bitch up.[/quote]

Thanks man, im going to a Kodien addict by the time im done!

466

[quote]jskrabac wrote:
Dude, are you having fun when you train? I’m seeing more and more of your days starting with, “I felt like shit…”

Forget this machismo, “I’ve gotta suck it up…,” you also need to have fun, else it’s not worth it.
[/quote]

Im having fun in a sick kinda way, like when I get through a tough love workout. Covered head to toe in sweat and can barely stand im like “Oh yeah, whose awesome?”

Then ill have days where everything hurts and I just have to force myself under the bar, generally theres a reason for it though.

Doubts, niggling injury’s and an overall feeling of “I cant do this” means the bad days tend to outweigh the good ones but when I do have a good day, or see cloths becoming loser I feel like im superman and the whole thing is just great.

467

Friday: Circuits

Warm up,

Circuit A: 2 Rounds/ 1;45/ 12 - 15 R
A1: DB Press - 26KG 12,12,9
A2: Front S - 67.5KG 12,12,12
A3: BB Row - 70KG 12,12,9
A4: RDL - 80KG 12,8,9
A5: Plank - 0KG 30,31,33

Rest: 7 Mins

Circuit B: 3 Rounds/1;45/ 15 - 20 R
B1: OHP - 30KG 15,15,14
B2: Step ups- 50KG 30,30,30
B3: Pull Down - 26KG 15,15,15
B4: Pull through - 31KG 15,15,15
B5: Crunch - 25KG 25,25,25

So thanks to a helping hand from a friend I have finally figured out the correct way to progress in circuit training and it has nothing to do with upping the weight every session.

Ill be going for less time resting, faster sets, more reps etc and adding weight slowly instead of adding weight every f**king week and turning Friday into a third strength day.

Like CT says, all reps should be from 12 - 20 so thats what ill shoot for.

468

[quote]Oregand wrote:

[quote]phlegms wrote:
Hope the knee heals up buddy, take some anti-inflammatory’s and ice that bitch up.[/quote]

Thanks man, im going to a Kodien addict by the time im done![/quote]

Think you mean ‘Codine’ haha. Yeah hope the knee doesn’t put you off too much!

469

[quote]Oregand wrote:
So thanks to a helping hand from a friend I have finally figured out the correct way to progress in circuit training and it has nothing to do with upping the weight every session.

Ill be going for less time resting, faster sets, more reps etc and adding weight slowly instead of adding weight every f**king week and turning Friday into a third strength day.
[/quote]

I think thats a good plan. Keep the weight, reps, sets constant and then lower your rest times. Good idea

470

[quote]Oregand wrote:
Ill be going for less time resting, faster sets, more reps etc and adding weight slowly instead of adding weight every f**king week and turning Friday into a third strength day.
[/quote]

Don’t fuck with the rest time; that’s not the program. You’re already doing giant sets with no rest between. Take the 2 minutes and optimize them. Completing more quality and faster sets and adding reps are in fact progression =)

471

[quote]gregron wrote:

[quote]Oregand wrote:
So thanks to a helping hand from a friend I have finally figured out the correct way to progress in circuit training and it has nothing to do with upping the weight every session.

Ill be going for less time resting, faster sets, more reps etc and adding weight slowly instead of adding weight every f**king week and turning Friday into a third strength day.
[/quote]

I think thats a good plan. Keep the weight, reps, sets constant and then lower your rest times. Good idea[/quote]

Thanks fo checking upon me dude :slight_smile:

472

[quote]jskrabac wrote:

[quote]Oregand wrote:
Ill be going for less time resting, faster sets, more reps etc and adding weight slowly instead of adding weight every f**king week and turning Friday into a third strength day.
[/quote]

Don’t fuck with the rest time; that’s not the program. You’re already doing giant sets with no rest between. Take the 2 minutes and optimize them. Completing more quality and faster sets and adding reps are in fact progression =) [/quote]

Nods*

Hear you loud and clear batman

473

Monday: Chest/Back

Warm up

Chest:
A) BB Bench - Top set 77.5KG x 4
S
B) DB Push press - 16KG x 6,6,6,6,6

Back:
A)DB Row - Top set 50KG X 5
S
B) Face pull - 33KG X 8,8,8,8,8

Sprints - 5 x 30M + 4 X 60M

I defiantly have a major passion for OLy lifting, if there are any lifts that make me feel great its the snatch and the C&J.

I want to be good at them at some stage in my life.

474

Tuesday:

Warm up

Circuit A: 3 rounds/2 Min/12 - 15 R
A1: DB Press - 26KG x 13,13,12
A2: Front S - 67.5KG x 12,12,8
A3: BB Row - 70KG x 12,12,9
A4: RDL - 80KG x 12,11,10
A5: Plank x 30,31,30

Rest: 8 Mins

Circuit B: 3 Rounds/2 Min/ 15 - 20 R
B1: OHP - 30KG x 16,15,13
B2: Step up - 50KG x 33,33,32
B3: PullDown - 26KG x 16,16,15
B4: PullThrough - 31KG x 16,16,15
B5: Crunch - 20KG x 26,26,25

Falls over dead

The pan was too do 20 Mins of SS cardio after this but that was not happening, So I took my dwag for a walk instead.

475

Solid dude, keep plugging away!

476

Thursday: Quads/Hams

Warm up

*Id like to note I reste my squats via 5KG after getting pinned last week.

Quads:
A) Squats - Top set 105KG X 5
S
B) SL box squats - 0KG X 6,6,6,6,6 (Bastards took my high box so I am left squatting to a bench, mother f**k me its hard)

Hams:
A) RDL - Top set 100KG X 6(Erm, super easy actually and YAYYYYYYYYYYYYYYYYYY IM DL’ING AGAIN!)
S
B) Lunges - 35KG X 12,12,12,12,12

So Ive dropped the BB Hip thrusts as the weight was crushing my hip bone and replaced it with RDL’s. I dropped the GHR on recommendation as its more a primary Ham exercise and I wont be doing them properly if there accessory work.

Im not sure if lunges is a right change though, itll either be them or split squats but I dont know which yet.

477

480×640 46.1 KB

Check me out, the only thing im lacking is a skull bandana.

478

thats a nice looking gym dude, and romanian deads are great - the pump in my glutes and hams is insane 10reps+

479

[quote]Oregand wrote:
Thursday: Quads/Hams

Warm up

*Id like to note I reste my squats via 5KG after getting pinned last week.

Quads:
A) Squats - Top set 105KG X 5
S
B) SL box squats - 0KG X 6,6,6,6,6 (Bastards took my high box so I am left squatting to a bench, mother f**k me its hard)

Hams:
A) RDL - Top set 100KG X 6(Erm, super easy actually and YAYYYYYYYYYYYYYYYYYY IM DL’ING AGAIN!)
S
B) Lunges - 35KG X 12,12,12,12,12

So Ive dropped the BB Hip thrusts as the weight was crushing my hip bone and replaced it with RDL’s. I dropped the GHR on recommendation as its more a primary Ham exercise and I wont be doing them properly if there accessory work.

Im not sure if lunges is a right change though, itll either be them or split squats but I dont know which yet.

[/quote]

Hamstring curls. Lunge = big compound movement =/= secondary hammie exercise.

480

[quote]caveman101 wrote:
thats a nice looking gym dude, and romanian deads are great - the pump in my glutes and hams is insane 10reps+[/quote]

Thanks man, Im lucky to have access to it alright. Yeah I love heavy RDL’s, I cant bearly sit today my ass is so sore, ha!