in
[quote]spar4tee wrote:
in[/quote]
Welcome! Just checked out your log…you are strong as shit.
Feeling like I want to go to the gym today but going to have a picnic with the ladyfriend’s family instead, at least there will be meat and wine. 2 beautiful things.
Squats today
2x5 60kg
1x3 80kg
1x1 100kg
1x1 120kg flew up
1x1 130kg leaned a little forward, meh
1x1 150kg again forward lean, wtf!
1x0 160kg got out of the hole not much further, fucking chicken pox killing my progress, almost back though.
1x5 60kg
1x2 100kg
1x2 105kg
1x2 110kg
1x2 115kg
1x2 120kg
1x2 125kg
1x2 130kg
1x1 135kg
1x1 140kg
1x1 145kg best lift of the day, weight was back and I got up pretty quickly even though exhausted.
1x0 150kg almost got it but whatever, dont mind failing at the end of my set.
2x10 60kg RDL
EDIT: Forgot FS: 2x5 60kg, 1x2 100kg, 1x1 120kg. Not much work but felt good.
Seated calf raises
Leg press, trying to hit glutes a little.
Curls for the gurls, lots of volume low weight.
In and out session today, just did bench.
BP
60kg 1x10, 1x5
90kg 1x3
110kg 2x2
120kg 2x2
125kg 1x2
130kg 1x1
135kg 1x1
60kg 1x10 CG
60kg 3x5 Extra wide grip.
I moved my grip back out today and my bench is so much better off the chest, the lockout sucks now though. I need to find a happy medium. Hard to progress when I am still doubting my style.
Pullz
3x5 60kg 1 set sumo, i rarely use sumo but it felt a shit ton better and i was getting into position easier sooo.
2x3 100kg sumo as are the rest of the lfits
1x3 130kg
3x1 160kg flew up!
3x1 170kg last one with straps, grip was failing. Sumo feels a ton better, off the ground still kind of sucks but the limited ROM is awesome and my hips stay down so my back doesn’t round. Think this is a permanent move.
100kg Shrugs, half with contractions at the top, about 50 total.
Hang clean
60kg 4x5
Bent over Barbell row
3x7 60kg
Some chins
Very few lat pulldowns, back was beat by this point along with my forearms and grip strength.
Went home, forgot to do biceps, oh well!
Edit: forgot that I did 5x10 facepulls.
Yesterday, played basketball for an hour and a half, completely drained afterwards in every sense of the word.
Squats today
2x5 60kg
1x3 80kg
1x1 100kg
1x1 120kg flying up
1x1 130kg same
1x1 150kg lose focus on this lift and almost fail before realizing i should give effort.
1x0 160kg nope
8x1 130kg
2x1 135kg
Curls/hammer curls
22min cardio 400kcals.
Squatted again today.
2x5 50kg
1x3 80kg
1x1 100kg
1x1 120kg
1x1 140kg flew up
1x0 160kg really close, by wednesday it will fucking go up.
2x2 120kg
2x2 125kg
2x2 130kg
BP
1x10 50kg
1x5 80kg
1x7 100kg
1x6 105
1x5 110
1x4 115
1x3 120
OHP, no push
4x5 50kg
1x5 60kg
Simple but sweet.
Yesterday off, hungover.
Today walked to the gym, about 3km away but got lost, took over an hour.
Squats
2x5 60kg
1x2 90kg
1x1 110kg
1x1 130kg
1x1 145kg
1x0 160kg, extremely close, next time.
1x5 110
1x4 115
1x3 120
1x2 130
1x1 145
Lat Pulldowns
Kroc Rows
Face Pulls
A few curls and some shrugs. Took the subway home.
Bench, quick day
1x10 40kg
2x3 60kg
1x5 80kg
1x2 110kg
1x1 115kg
1x1 125kg
1x1 135kg
1x1 145kg finally hit this, definitely had the strength before my chicken pox got it back
1x7 110kg couldve had a few more did it like 30 seconds after my max.
3x5 37.5kg incline dumbells (75kg total)
Tricep db press
1x10 20kg
2x10 30kg (60kg total)
Pulldowns
Finish, quick and effective.
Squatz, final workout for at least a week, going to Greece for a week then home.
BS
2x5 50
1x2 90
1x1 110
1x1 120
1x1 140
1x1 150
1x1 160 pretty easy
1x0 165 bareelllllly missed, wouldve had it if I tried it first, whatever.
FS
1x5 60kg
1x3 90kg
2x1 110kg
1x1 120kg
1x1 130kg
Some calves
Some leg extensions for the win.
Back at it again, was extremely lazy during the summer, worked out maybe 5 times and was extremely busy during the fall. Ran a little bit but not much else. Going after it hard starting now.
1/17 2013
First day back
BP
4x5 70kg
1x10 70kg
Incline Dumbells
30 min treadmill
10 min abs
1/18
Back
Lat pulldowns
Seated Rows
BB Rows
Curls
32 min cardio 20 tread 12 funny walking
figure I have a few more weeks before I can really get into it, need to readjust to lifting
Walked 4.5km today, might go to the gym later
1.18 also did 10 min pilates ab exercise, murder, the lady doing the video was made of putty.
1/19
Went and saw Django Unchained and then had a quick workout before dinner.
Ran 2 miles 18:30 (walked the first two minutes)
Leg Press
Romanian deadlifts
Funny Walking 5ish minutes
Quick, not great, starting squats this week.
1.21
Bench
Warm up
4x5 85kg
1x12 85kg
Tri pulldowns
Cable flies
shoulder press
shoulder raises
1.23
Back
DL
1x5 sumo, 1x5 regular 50, 70kg
1x5 regular 100kg
3x3 120kg regular
Hang Clean
3x7 50kg
1x10
Bench rows
3x10 25kg
Biceps
Short run
Had a few workouts between that I didnt track
Getting back at it, slowly.
Today ran 3km
Incline (regular was busy)
Flat Bench
1x5 70
5x5 90kg
Close grip
2x10
50kg
Been doing a 3 day on 1 day off for the last few weeks.
Going Back, Chest, Legs using the powerlifting lifts as the main basis but not necessarily doing them every time.
For example, I will sometimes use cleans as my main back workout (instead of deads), then do pullups, lat pulldowns rows etc. As well as biceps
Chest is a variation of bench every time and tri work, going to start incorporating OHP in
Legs are usually squats, front or back, sometimes both, with SLDL and some leg press along with calves.
Been trying to do cardio a few times a week as well.
Working great so far, getting muscle and conditioning back as well as getting leaner.
So, the plan is to gradually lean down. I am going to try and lose half a kilo a week (at least) for the next 20 weeks. I started this last monday, and weighed 115.8 to start off with so my final weight should be around 105 when all is said and done.
Gotta get that diet in check
Lifted 6 times this week and played bball once. See where my weight is at tomorrow morning, think I’ll be down right around a half kilo.
114.8 down 1 kilo through one week