Keep up the good work here mate.
I don’t get onto T Nation that often nowadays. Will resolve that in coming months maybe…! (still lifting of course)
Cheers.
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Wednesday, 23rd August 2017.
Gym “Day Two”
- Bike ride to the gym.
- Usual warm-up including banded monster walks and hamstring curls.
- 10 set superset: front squats (3 x 70kg), chin-ups (4 x me).
- 4 sets superset: dB bench press (6 x 32.5kg), seated rows (6 x 70kg).
- Finished off with some face-pulls and hammer curls.
- Bike ride home.
notes:
Squats felt good. Next week I should be able to increase the weight.
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Friday, 25th August 2017.
Gym “Day Three”
- Bike ride to the gym.
- Usual warm-up including bear, frog and spider-man crawls.
- 10 set superset: BB overhead press (3 x 60kg), weighted pull-ups (3 x 10kg)
- RDLs: 1 x (6 x 50kg), 3 x (6 x 60kg)
- Finished off with some rear delts and push-ups.
- Bike ride home, including the epic hill climb at the end.
notes:
Overhead pressing is progressing. Feeling a little lack of energy lately, especially at BJJ on Tuesday and Thursday evenings. I might have to up the calories, or maybe even consider reintroducing some more carbs in.
Also thinking about adding something a little more dynamic to my training. Maybe some sprints once or twice a week?? I was even considering checking out the local Muay Thai gym to see if that appeals.
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Sunday, 27th August 2017.
Gym “Day One”
- Bike ride to the gym.
- Usual warm-up including handstands against the wall.
- 10 set superset: BB bench press (3 x 95kg), T-bar rows (3 x 45kg).
- Bulgarian split squats: 4 sets of (6 x 20kg)
- Finished off with some face-pulls and dB hammer bicep curls
- Bike ride home, including the epic hill climb at the end.
Later in the afternoon I went to BJJ. Sunday is more about self defense. We practiced some shelling and striking. What we do is very limited, but this introductory stuff to striking has got me interested in getting better at my stand-up striking game. Over the next few weeks Im going to have a look at my striking options in town. Which pretty much is either a choice of Muay Thai and 2 boxing gyms. I suppose it will also depend on what I can fit into my schedule with work and the rest of life etc.
notes:
Feeling strong. Maybe even the strongest I have ever been. Especially at this weight (about 89 kg). As I am feeling good I might have to plan a “deload” week after this week.
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Wednesday, 31st August 2017.
Gym “Day Two”
- Bike ride to the gym.
- Usual warm-up including banded monster walks.
- 10 set superset: Front squats 5 x (3 x 70kg), 5 x (3 x 75kg), chin-ups (4 x me).
- 4 set superset: dB bench press (6 x 35kg), seated rows (6 x 65kg).
- Finished up with some face-pulls.
- Bike ride home, including the epic hill climb at the end.
notes:
Decent session. I was feeling the slightest twinge in my lower back, but nothing to be concerned about. Probably due to spending too much time not he couch over the weekend. Although I am feeling a little beat up and I will probably do a “de-load” week next week.
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Friday, 1st September 2017.
Gym “Day Three”
- Bike ride to the gym.
- Usual warm-up including bear, frog and spider-man crawls.
- 10 set supset: BB overhead press: 5 x (3 x 60kg), 5 x (3 x 65kg), weighted pull-ups: 10 x (3 x 10kg).
- RDLs: 4 sets of 6 x 60kg.
- Finished off with some rear delts and push-ups.
- Bike ride home.
notes:
Failed on the last rep of the last set of the BB overhead press. Happy with the progress so far, and I dream that one day I may be able to press 70kgs.
Been feeling a little week and fatigued at BJJ training during the week, it may be time to reevaluate the diet.
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Sunday, 3rd September 2017.
Deload “A”
- Bike ride to the gym.
- Usual warm-up including banded monster walks.
- 4 sets superset: dB bench (10 x 27.5kg), goblet squats (10 x 27.5kg).
- 3 sets of dB rows: 10 x 27.5kg.
- 3 set superset: BW dips x 10, BB curls: 10 x 30kg.
- Finished off with some face pulls.
- Bike ride home including the epic hill climb at the end.
notes:
Feeling a little beat up, so I am going into “deload week”. I have been experimenting with a low carb diet for the past 3 months and Im not sure if its the best diet for myself. Feeling low on energy 2-3 days of the week. Im going to to now consider introducing some carbs back into the picture, most probably either before or after training or maybe both? Will need to cut back on the fat and protein just a bit.
I might go to BJJ class this afternoon. Sundays class is more about self defence and I don’t really get much out of it, but if Im free and up to it Ill go along to support the class.
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Wednesday, 6th September 2017.
Deload “B”
- Bike ride to the gym.
- Usual warm-up including monster walks and handstands against the wall.
- 4 sets superset: dB walking lunges (10 steps each leg holding 17.5kg dB’s), over head dB press (10 x 15kg)
- 4 set superset: 5 pull-ups, pushups (5 x wide, 5 x normal, 5 x close)
- dB incline hammer curls: 3 sets of 10 x 12.5kg.
- Finished off with some rear delts.
- Bike ride home, the long way home including the epic hill climb at the end.
notes:
Motivation was low. I almost skipped this workout, but I knew I would feel better if I got it done. At the gym I took my time, and extended my rest more than usual.
This weekend we have a special guest visiting our BJJ gym, and so we will be doing a few extra sessions over the weekend. Not sure of the names, but this dude is meant to be some ex-UFC BJJ guru. I always enjoy lessons taught by someone else as my class is small and I think sometimes we get stuck in a too narrow spectrum of mindset of how BJJ should be done.
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Sunday, 10th September 2017.
Gym “Day One”
PM
- Bike ride to the gym.
- Usual warm-up including banded monster walks.
- 10 set superset: BB bench press (3 x 95kg), T-bar rows (5 x 45kg).
- Split squats: 4 sets of (6 x 20kg).
- Finished off with some face pulls.
- Bike ride home including the long way home, including the epic hill climb at the end.
notes:
Felt strong at the gym, as I should as the previous week was a deload.
Massive weekend at the BJJ dojo. Had 4 sessions with a visiting black belt and learnt a heap of new techniques, that are all based from been in half guard, which I often find myself in. It has opened up my eyes to whats possible and I will be doing my best to drill these new moves into my game. The weekend seminar was good timing as I was pondering if I was not suited for BJJ, but I think this seminar has reignited my interest.
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Wednesday, 13th September 2017.
Gym “Day Two”
PM
- Bike ride to the gym.
- Usual warm-up including banded monster walks and hamstring curls.
- 10 set superset: Front squats (3 x 75kg), pull-ups x 4.
- Usuall i do a superset of dB bench and seated rows but my left shoulder is irritated at the moment, so I had dropped the pressing and finished off with 5 se ts of seated rows: (12 x 55kg).
- Bike ride home the long way home, including the epic hill climb at the end.
notes: A little annoyed with my left shoulder. I think its been irritated from al the pressing and benching I have been doing. I have had this issue with this shoulder before. The area involved is the anterior left shoulder, the spot where the pectorial muscles and biceps meet. Im a little busy with work at the moment but Im considering going to see someone about it, either my normal massage therapist or maybe a physio. Saying all that the pain is not that bad, and probably will be close to 90% with 3-4 days rest.
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Hey mate, meant to check in earlier this month, but been busy with my new role in IT Project Management. It is good to see the seminar has helped renew your motivation for it. I think it is always easy when you feel like you are at a plateau to lose your enthusiasm.
Anyway, hope all is good and I should be on t nation a bit more now things are settled down and keeping consistent with logging my training.
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