Thursday 12 08 2010
2nd day of fasting
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 2 sets 10,5reps felt heavier than usual
100 kgs x 2 sets 8 reps felt heavier than usual
120 kgs x 5
140 kgs x 2 reps
160 kgs x 1 rep - failed at 2nd rep
140 kgs x 6 reps
Dumbell Incline bench (high incline)
2 sets AMRP 25 breaths between sets
40kg x 16 reps + 10 reps
Felt cold and weak- had the flu and bad cough still have not recovered- most depressingly weighed in at just 100.6kgs WTF .
Friday 13 08 2010
Day 3
Bentover rows
Bar x 2 x 10
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 3
140kgs x 4 form was pathetic
pull downs
ramped up to stack x 4
straight arm pull down using different cable machine
ramped up to stack x 14
dumbell rows
40kgs x 20 reps
too tired called it a day. Weight now at 100kgs exactly.
Monday 16 Aug 2010
day 6
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 10reps
80 kgs x 8 reps
100 kgs x 6 reps felt heavier than usual
120 kgs x 5
140 kgs x 2 reps
160 kgs x 2 rep - 50/50 if I went for rep 3
140 kgs x 6 reps
Dumbell Incline bench (high incline)
2 sets AMRP 25 breaths between sets
40kg x 17 reps + 8 reps
called it a day. so far so good weight holding steady at 100kgs
Tuesday 17 08 2010
Day 7 of fasting
Bentover rows
Bar x 2 x 10
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 3
140kgs x 4 form was again pathetic so bad in fact that I decided to drop the weight for some proper reps
100kgs x 12
pull downs
ramped up to stack x 4 felt stronger on these
straight arm pull down using different cable machine
ramped up to stack x 16
dumbell rows
40kgs x 22 reps
too tired called it a day. Weight holding at a fraction over 100kgs dehydrated and basically devoid of food after fasting for 13 hours. Only upside is that I’m beginning to see some abs hahaha
Wednesday 18 Aug 2010
Day 8
Military Press
Bar x 2 x 10
40kgs x 10
60kgs x 8
80kgs x 5
100kgs x 3 - failed rep 4. WTF moment here
High Pulls for Shoulder
Bar x 2 x 8
60kgs x 10
70kgs x 6
80kgs x 5
lateral raises
work set 20kgs x 8
standing biceps curl
work set EZ bar + 50kgs x 6
triceps pushdowns
stack x 22 reps
standing cable overhead tricep extensions
work set stack x 15 reps
workout was longer than expected. weight still holding at 100kgs
Thursday 19 Aug 2010
Day 9
Front Squats
Bar x 2 x 10
60kgs x 2 x 8
100kgs x 5
120kgs x 5
140kgs x 3 - felt rather heavy
160kgs x 0 one way ticket stuck in the hole. WTF. On hindsigh should have repped out with 140kgs damn. looked quite silly geting stuck in the hole. Definite loss of strength thighs slightly above 26.5 at their thickest down 2.5+ inches - hello chicken legs
Good mornings
60kgs x 2 x 12
80kgs x 12
100kgs x 12
120 kgs x 8
Leg press
120kgs x 20
160kgs x 10
200kgs x 8
240kgs x 14 - damn was aiming to hit 20 reps with this
Called it a day - took longer than expected and honestly it was tough. Still at 100kgs but now with definitely less fat visible abs when flexed haha but I can’t accept how small i ve gotten…
Tuesday 24 Aug 2010
day 14
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 10reps
80 kgs x 8 reps
100 kgs x 6 reps felt very weak
120 kgs x 5
140 kgs x 2 reps
160 kgs x 2 rep - struggled with this, grinder 2nd rep same as last week but definitely worse off.
140 kgs x 5 reps down 1 rep.
Dumbell Incline bench (high incline)
2 sets AMRP 25 breaths between sets
40kg x 17 reps + 10 reps - 2 more reps in total
calle it a day felt really really weak and dehydrated. Good thing is that weight is still 100kgs but looking much smaller.
Wednesday 25 08 2010
Day 15 of fasting
Decided to start with rack pulls - been ages since I ve done this max weight 340kgs x 1 , 300kgs x 4-5 reps I think
Rack pulls pin 4 at the knees
60kgs x 10
100kgs x 5
140kgs x 5
180kgs x 4 added straps
220kgs x 4
260kgs x 3 - damn heavy, the strap on the R wrist was compressing the lump and caused me a lot of discomfort dammit, WTF.
pull downs
ramped up to stack x 3 felt stronger on these
Bentover rows
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 5
140kgs x 5 form was pathetic
60kgs x 12 x 2 paused rows to the chest with back parallel to the groud
straight arm pull down using different cable machine
ramped up to stack x 15
too tired called it a day. Weight holding at a 100kgs dehydrated and basically devoid of food after fasting for 13 hours. Look very much smaller but waist is aroundd 35 - I am one of those unlucky ones with theblocky waist damn. Also concerned about the wrist wit the lump being there for months …
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Thursday 26 Aug 2010
Day 16
Front Squats
Bar x 2 x 10
60kgs x 8
100kgs x 5
120kgs x 4
140kgs x 3 - felt rather heavy
150kgs x 3 - really heavy
160kgs x 0 - Failed Again! On the way up at just below parallel, falling forwards and could not hold it and had to quit. Appears that core strength is rubbish now
Good mornings
60kgs x 2 x 12
80kgs x 12
100kgs x 12
120 kgs x 5 WTF struggled with this
Leg press
120kgs x 20
160kgs x 10
200kgs x 8
240kgs x 15 - + 1 from last week
Called it a day - Depressing performance
Monday 30 Aug 2010
day 20
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 10reps
80 kgs x 8 reps
100 kgs x 10 reps felt very weak and very cold
120 kgs x 5
140 kgs x 3 reps
160 kgs x 1 rep - was a struggle but was still quite fast
140 kgs x 5 reps
Dumbell Incline bench (incline was higher than usual)
2 sets AMRP 25 breaths between sets
40kg x 12 reps + 8 reps
called it a day felt really really weak and dehydrated. Weight is below 100kgs
Tuesday 31 08 2010
Day 21 of fasting
Bentover rows
Bar x 2 x 10
60kgs x 15
80kgs x 8
100kgs x 8
120kgs x 3
130kgs x 5 decentform
Bentover rows to chest back parallel to floor
50kgs x 15
70kgs x 10
90kgs x 5 x 3
palms facing close grip pull downs
ramped up to 14plts x 8 felt stronger on these
straight arm pull down using different cable machine
ramped up to stack x 12
too tired called it a day. Weight holding at 99kgs
Thursday 2 Sept 2010
Day 23
Front Squats
Bar x 2 x 10
60kgs x 8
100kgs x 5
120kgs x 4
140kgs x 3 - felt rather heavy
150kgs x 3 - really heavy
160kgs x 0 - Failed ! Hung in there till my core gave out
Good mornings
60kgs x 2 x 12
80kgs x 12
100kgs x 12
120 kgs x 8
Was wasted
Called it a day - Depressing performance
Monday 6 Sept 2010
Day 27
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 10reps
80 kgs x 8 reps
100 kgs x 10 reps felt very weak and very cold
120 kgs x 5
140 kgs x 3 reps
160 kgs x 1 rep - failed on 2nd rep
palms facing close grip pull downs
ramped up to 16plts x 3
Dumbell Incline bench
40kg x 10 reps x 3 sets
Low to high pulley worked up to 4 plates in the stack x 12 reps
Was cold, weak, dehydrated and hungry … weighed in at 99kgs
Monday 14 Sept 2010
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 10 reps
80 kgs x 8 reps
100 kgs x 10 reps felt weak
120 kgs x 5 reps - this felt heavy
140 kgs x 3 reps
160 kgs x 2 reps - 2nd rep was a struggle
Dumbell Incline bench
40kg x 14,8
Low to high pulley worked up to 5 plates in the stack x 8 reps
Machine flys to pump the blood in there
Weighed in at 101kgs - not really as strong as I should be after gaining back almost 2kgs.
Tuesday 15 Sept 2010
Bent over rows
last set 130kgs x 5
Palms facing close grip pull downs
last set 16plts x 4
straight arm pull down
ramped up to stack x 15
One arm dumbell rows
40kgs x 25
Face pulls
stack x 12
Wednesday 16 Sept 2010
Arms
Dips
last set bodyweight + 36kgs x 9
Barbell curls
last set 55kgs x 6
overhead cable press downs
last set stack x 10
hammer curls
last set 32kgs x 8
rope pressdowns
stack x 12
single arm cable curls
6 plts x 15
called it a day arms were pumped up till I cant move them properly haha really stupid looking
Thursday 17 Sept 2010
Shoulders
Military Press
last set 100kgs x 3 reps would fail number 4 miserably - WTF 3 reps no wonder my bench sucks
High pulls
last set 70kgs x 6
Single arm dumbell press palms neutral
last set 36 kgs x 6
hell of alot of shoulder raises - dumbell etc
tried behind the back cable raise - felt good will keep this as a high rep finisher
Amazing how the military press had regressed …
Friday 18 Sept 2010
Legs
Front squats
last set 140kgs x 4
attempted 160kgs - failed went down ok got up ok halfway up the bar rolled down my arms. Could not keep upright- weak core and have bruises to on each arm to show for the failed attempts
Good mornings
last set 120kgs x 8
Leg press
last set 240kgs x 15 + 5 was aiming for 20 reps
called it a day was too tired
weighed in at 102.5kgs
Wednesday 22 Sept 2010
Flat BP
Warm ups bar x 2 sets 10+reps
60 kgs x 10 reps
80 kgs x 8 reps
100 kgs x 10 reps felt weak
120 kgs x 5 reps - this felt heavy
140 kgs x 5 reps -
160 kgs x 2 reps - 2nd rep was easier - would have failed the 3rd rep
Dumbell Incline bench
40kg x 10,8,5,5,7
Low to high pulley worked up to 5 plates in the stack x 10 reps
overhead cable press downs
last set stack x 10
Son is sick so no training on Mon,Tues. Come to think of t I was feeling a little sick as well.
Thueday 23 Sept 2010
Bent over rows
last set 140kgs x 5 - form was better than last week. Problem with Left grip giving though
Palms facing close grip pull downs
last set 16plts x 5
added in 20plts x 3 underhand pulldown to finish off
straight arm pull down
ramped up to stack x 15
One arm dumbell rows
40kgs x 30
High pulls
80kgs x 5
Face pulls
stack x 12
Tough workout but felt good with it