Striking a Balance

Training Training Logs
581

February 22nd

I am still feeling my way into training with complexes. While my initial 30kg, got me nicely winded, I did not feel it all that much in my muscles.
So I have upped the weight to 42kg and doubled the rest time to 120 sec.

I also adjusted the reps on press to half that of the other exercises. That was probably one or two too few, will have to experiment at bit more with the proper rep scheme.

Oh, and I added RDL to the complex as well.

Ok, this adjustement made a world of difference - got even more winded, but added a little muscle impact also. (Surprisingly I felt a large impact on grip/forearms, which felt quite fatigued at the end.)

Warm-up: Yes, yes, I did that.

Complex; 4 rounds:

  • Power clean: 42x 8,8,8,8
  • Bent over rows: 42x 8,8,8,8
  • Military press: 42x 4,4,4,4
  • Back squat: 42x 8,8,8,8
  • Good mornings: 42x 8,8,8,8
  • RDL: 42x 8,8,8,8

Chin-ups: 5,5,5,5

Push-ups: 41,25,25

Lateral dumbbell raises: 12x 12,12,12,12,12

6 Likes
582

February 24th

Warm-up: Rotator, pull-aparts, air squats etc

Overhead press:
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5

Chin ups: 10,8,5 single sets between other exercises

One-arm dumbbell press (wu): 22x10
Incline dumbbell press: 22x 10,10,10

Barbell rows
60 x 8
80 x 8
90 x 8
90 x 8
90 x 8
80 x 12

Deadlift - trap bar
65 x 5
85 x 5
105 x 5
120 x 5
135 x 5
145 x 5

Flyes: 32x 12,12,12,12

Overhead press: 40 x 5,5,5,5,5

5 Likes
583

February 27th

Just a quick complex set:

Complex 2 min rest between sets
Power clean 42x 8,8,8,8
Bent over rows 42x 8,8,8,8
Military press 42x 5,6,6,6
Back squat 42x 8,8,8,8
Good mornings 42x 8,8,8,8
RDL 42x 8,8,8,8
5 Likes
584

March 2nd

Busy times, but made time for a gym visit.

Warm-up: yep.

Chin-ups: 10,10,6 (single sets)

Squat:
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5

70 x 10 x 3

Bench press:
40 x 5
60 x 5
70 x 5
75 x 5
85 x 5
95 x 3

70 x 5 x5

Dumbell row: 40 x 12 x 3

Cable flyes:
Drop set - 2x 36/32/27/23 - 6/8/10/12

Facepull: 34 x 12 x 3

Landmine press: 55x 10, 10, 15

5 Likes
585

Good work man, getting strong on those chin-ups i see

2 Likes
586

Yeah, seems I am slowly getting there. Although the bars in the gym are much easier than the ones I have a home. Something about them being closer together and angled just so.

2 Likes
587

March 4th

Two supersets:

Set A - core:
Frog crunches: 20,20,20
V-chrunches: 20,20,20
Sideplank w/twist: 20,20,20
Reverse hypers: 20,20,20
Band sledgehammer: 20,20,20
Push-ups: 30,30,30
band pull-aparts: 30,30,30
Lateral dumbbell raise: 12x 10,8 / 8.4x 15

Set B: Stuff that are missing from the gym workouts:
Push-ups: 30,30,30
Band pull-aparts: 30,30,30
Lateral dumbbell raise: 12x 10,8 - 8.4x 15

120 sec rests between rounds

5 Likes
588

March 6th

WU: Internal/external rotation, pull-aparts, back lunges, air squats, plate raises

Overhead press:
20 x 5 (bar, wu)
40 x 5
45 x 5
50 x 5
55 x 5
60 x 3

Chin-ups: 10,10,10 (single sets)
All time rep pr. Rom could probably be better, so still a lot to work on, but satisfactory none the less.

One-arm dumbbell press (wu): 22x10
Incline dumbbell press: 22x 11,11,11

Barbell rows
60 x 8
80 x 8
90 x 8
90 x 8
90 x 8

Got a peculiar ache mid back close to the spine during this, so dropped last set. (As deads were coming up.)

Deadlift - trap bar
65 x 5
85 x 5

100 x 5
110 x 5
125 x 5
140 x 5
155 x 5

Flyes: 32x 12,12,12,12

Overhead press: 40 x 5,5,5,5,5 (supplement set)

Lat pulls, wide grip:
75 x 6
75 x 8
75 x 8
68 x 8

Electric prowler: 55kg x 55m x 3

5 Likes
589

March 9th

Wu: usual sequence

Chin-ups: 10,10 (single sets)

Squat:
40 x 5
65 x 5
75 x 5
85 x 5
90 x 5
100 x 5

70 x 10 x 3

Bench press:
40 x 5
65 x 5
75 x 5
80 x 5
90 x 5
100 x 3

70 x 5 x5

After doing floor press for a couple of years, I am having a little trouble adjusting to proper bench - finding it difficult to get a proper leg drive going.

Dumbell row: 40 x 13 x 3

Cable flyes:
Drop set - 2x 36/32/27/23 - 6/8/10/12

Facepull: 41 x 10 x 3

Cut it a little short today, felt like the right thing to do.

5 Likes
590

Sorry i havenā€™t caught up in a while mate, youā€™re hidden away in the O35 section. Thereā€™s some good work going on in here.

591

Thanks man.

It is so strange that everybody keep saying that. But let us do something about it then.

@Chris_Colucci is it possible to move my log to the Training logs section?

1 Like
592

If you go to the first post, you can click on the pencil icon and change what sub forum itā€™s in.

1 Like
593

Oh, great, had no idea that was possible.

@Chris_Colucci sorry - just forget this, I have moved it now.

3 Likes
594

March 11th

Warm-up: some

Complex 2 min rest between sets
Power clean 42x 8,8,8,8
Bent over rows 42x 8,8,8,8
Military press 42x 8,8,8,6
Back squat 42x 8,8,8,8
Good mornings 42x 8,8,8,8
RDL 42x 8,8,8,8

Grip is still the troublesome part. Am using a thicker body-pump style bar for this, will try a regular bar next time to see if that makes a difference.

Chin-ups: 5,5,5,5,5,5
Focus on getting a good rom, which I think I achieved - better in the first sets than the last though.

Push-ups: 45,20,20

Lateral dumbbell raises: 12x 20,15,15

I think my current ā€œprogramā€ is working well for me right now - seems I am making progress in more than one exercise. Nice.

5 Likes
595

March 13th

Warm-up: Internal & external rotation, lunges, air squats, goblet squats, plate raises, pull-aparts.

Overhead press:
20 x 3 (bar, wu)
40 x 5
45 x 5
50 x 5
55 x 5
65 x 2

Chin-ups: 8,8,8,5 (single sets)

One-arm dumbbell press (wu): 20x10
Incline dumbbell press: 20 x 12,12,12

Should have been 22ā€™s but grabbed the 20kg dbs by mistake. Oh well.

Deadlift - trap bar:
75 x 5
105 x 5
120 x 5
130 x 5
145 x 5
160 x 5

My current 1rm pr on deadlift is 168kg, so tthat 5x160 went up relatively easy was satisfying.

Cable flyes: 32x 12,12,12,12

Seated cable row, narrow grip:
75 x 8
84 x 8
84 x 8
84 x 8

Overhead press: 40 x 5,5,5,5,5 (supplement set)

Lat pulls, wide grip:
75 x 8
75 x 8
75 x 8
75 x 8

Electric prowler: 55kg x 55m x 5

5 Likes
596

March 16th

Warm-up: usual stuff

Chin-ups: 10,10, 10 (single sets)
Was struggling and not every rep was pretty, but got them in.

Squat:
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5

75 x 10 x 3

Bench press:
40 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5

70 x 5 x 5

Last couple of reps on 95 was definitely not controlled, or explosive.

Dumbell row: 40 x 14,14,12

Cable flyes:
Drop set - 2x 36/32/27/23 - 6/8/10/12

Cable row, wide grip:
75 x 10
84 x 10
84 x 10
84 x 10

Landmine press 55 x 12,15,15

Facepull: 41 x 12 x 3

5 Likes
597

March 18th

Warm-up: Yeah, some. Even did a few jumping jacks.

Complex 2 min rest between sets
Power clean 41x 8,8,8,8
Bent over rows 41x 8,8,8,8
Military press 41x 8,8,8,8
Back squat 41x 8,8,8,8
Good mornings 41x 8,8,8,8
RDL 41x 8,8,8,8

Push-ups: 30,20,20,20

Superset - 2 rounds of
Frog crunches: 20
V crunches: 10
Sideplank w/twist: 15
Band sidekicks: 15
Band back kicks: 15
Lateral dumbbell raises: 15

Not a good session. It is strange how sometimes you just feel energized and really enjoy working out. This week has not been one of those. Still got some work in, got properly winded by the complexes, so ok enough.

5 Likes
598

March 20th

Warm-up: Internal rotation, external rotation, pull-aparts, air squats, goblet squats, back lunges, plate raises.

Press:
20 x 5 (wu, bar)
35 x 5
40 x 5
45 x 5
50 x 5
60 x 5

Chin-ups: 10,10,7 (single sets)

One-arm dumbbell press (wu): 22x12
Incline dumbbell press 22x 10,10,10

Donā€™t know about this. I have added it in because I have seen it mentioned a lot of times as a great upper pec builder. But it is just painful on my shoulders - both during the lift and for several minutes afterwards. Probably not a stayer, am starting to kinda hate it.

Deadlift - trapbar:
75 x 5
95 x 5
110 x 5
125 x 5
135 x 5
150 x 5

Seated cable rows - narrow grip:
75 x 10
84 x 10
86 x 10
86 x 10
82 x 10

Cable flyes:
32 x 12
32 x 15
32 x 15
32 x 12

Press - supplement set: 40 x 5 x 5

5 Likes
599

This has been a week busy with all sorts of things and training have taken a backburner. Also because my wrist started being troublesome again, so probably wise to give a bit of rest. Did do a complex on Thursday, but thatā€™s it.

600

March 27th

Did a 9km bike detour on the way to the gym, nice little warm-up.

But also did the wu usual stuff, naturally.

Chin-ups: 8,8,8,8 (single sets)

Squat:
40 x 5
65 x 5
75 x 5
85 x 5
90 x 5
100 x 5

75 x 10 x 3

Bench press:
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5

75 x 5 x5

For a short while it was touch and go getting the last rep at 95kg up - it dipped initially, but got it up on sheer will at the end.

Dumbell row: 40 x 14 x 3

Cable flyes: Drop set - 2x 36/32/27/23 - 6/8/10/12

Cable row, wide grip: 84 x 10 x 4

Landmine press:
55 x 15
55 x 12
55 x 10

Facepull: 41 x 12 x 3

5 Likes