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  #21  
Unread 11-05-2013, 04:19 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Squat 102kg x 5, 5, 5, 5, 5
Deadlift 120kg x 4
OH Press 47kg x 5, 5, 5, 5, 5 FINALLY
BOR (Bent over row) 72kg x 5, 5, 5, 5, 5
Close grip bench 70kg x 8, 8, 8
BB Curl *
Lying crunches 16kg x 20, 20, 20

Happy that I finally got all reps for OH press. Still kind of bummed out that I'm doing less than a plate on each side. Form broke down on deadlifts, so didn't attempt the fifth rep, will get it next time. Tendons feel pretty good, so I'll go back to curls next session.

On another note, I'm picking up a prowler tomorrow. Hopefully I'll be back with a puke report this week.
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  #22  
Unread 11-08-2013, 02:58 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Posts: 221
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Bodyweight: 87kg

Squat 105kg x 5, 5, 5, 5, 5
Bench 80kg x 5, 5, 5, 5, 5
BB Row 85kg x 5, 5, 5, 5, 5
Shrug 105kg x 8, 8, 8
Skullcrusher 37kg x 8, 8, 8
DB Incline curls 9kg x 8, 8, 8
Good mornings 30kg x 10, 10
Lying crunches 18kg x 20, 18, 20

Finally got to do biceps again, no pain. Bodyweight is up because I've been eating so much junk food, I really need to slow down and be more disciplined.
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  #23  
Unread 11-10-2013, 05:51 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Posts: 221
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Squat 107kg x 5, 5, 5, 5, 5
Deadlift 117kg x 5
OH Press 50kg x 5, 5, 5, 5, 5
BB Row 75kg x 5, 5, 5, 5, 5
Close grip bench 70kg x 8, 8, 8
DB Curl 11kg x 8, 8, 8
Lying crunches 18kg x 20, 20, 18

Lowered deadlifts a few kg's because last session my back rounded badly on the fourth rep with 120kg. Maybe if I was only up to 60kg I could make 5kg jumps, but not now. 117kg felt really good, stayed tight every rep.

Surprisingly I got all reps for OH press on the new weight, strange how that movement works. CG bench stayed the same because I didn't have a spotter, and my triceps were fried after pressing.

I need to get some conditioning done. If it doesn't rain tomorrow I'm going to the park with the prowler. My cardiovascular fitness is poor, really need to improve it. Gained alot of fat as well this last month, so I'd like to lose a bit of it, or at the very least create a sink for these excess calories to get dumped.
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  #24  
Unread 11-15-2013, 11:56 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Bodyweight: 87kg

Squat 110kg x 5, 5, 5, 5, 3
Bench 82.5kg x 5, 5, 5, 5, 5
BB Row 87.5kg x 5, 5, 4, 4, 3
Shrug 110kg x 8, 8, 8
Skullcrusher 40kg x 8, 8, 5
BB Curl 20kg x 10, 10, 10
Good mornings 40kg x 10, 10
Lying crunches 20kg x 20, 16, 15

Had a really rough week, hence why I haven't posted in 6 days. No motivation to train or do anything, wasn't even going to train today.

First time I failed a weight on squats. Actually glad, because I know I'm hitting my current limit. Normally rows I power through even if I'm tired, didn't happen today. Tendons feel fully recovered, so I switched back to barbell curls and did sets of 10 instead of 8. I'll keep the progression really slow on them instead of going up by 2.5kgs each time.

My hamstrings are also fried from goodmornings. Haven't had DOMS for ages now, but I actually like them. I'm secretly hoping I wake up with them tomorrow morning.
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  #25  
Unread 11-19-2013, 03:38 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Not even going to log todays workout. To say it was pathetic would be an understatement.
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  #26  
Unread 11-25-2013, 08:36 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
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Trained a couple of days ago, not my usual routine, just needed a break from 85-90% of my maxes. Felt some symptoms of overtraining: Sh1t sleep, general body aching, not looking forward to training at all (actually dreading it). Despite eating 4000-5000 calories and sleeping for 8+ hours everyday.

The routine is Dan Johns "Even easier strength".


Warmups
10-25 Goblet Squats
75 Swings (Sets of 10-25; really grease that Hinge Movement)
1-5 Get Ups (Half Get Ups are fine as is the Kalos Sthenos variation)


You choose a:

Press: Flat/Incline bench, overhead press. You change the exercise every 2 weeks.
Pull: Row, batwings etc.
Hinge movement: Deadlift variation, changed every 2 weeks.
Squat movement: Front/back/overhead or Zercher squats. Alternate every 2 weeks.
Loaded carry: Farmers walks, suitcase carry, waiter carry etc. Vary load & distance.
Ab exercise

Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.


Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.

Off the top of my head yesterdays workout was:

Goblet squat 16kg KB x 15 reps
Swings 16kg x 25, 25, 25
Turkish get-up 8kg KB x 1 (Still trying to get the form down)


Flat Bench 60kg x 5, 5
BB Row 67kg x 5, 5
Squat 85kg x 5, 5
Stiff leg deadlift 80kg x 5, 5
Ab wheel x 5
Farmers walk: 34kg DB's for about 30 metres
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  #27  
Unread 11-26-2013, 03:00 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Today's session:

Bodyweight 86kg

Goblet squat 16kg x 15
Swing 16kg x 25, 25, 25
Turkish get up 8kg x 2 each arm (I think I've got the form down)

Bench 60kg x 5, 70kg x 3, 80kg x 2
High bar squat 80kg x 5, 85kg x 3, 90kg x 2 (All paused at the bottom)
BB Row 67kg x 5, 72kg x 3, 80kg x 2
Stiff leg deadlift 80kg x 5, 85kg x 3, 90kg x 2
Waiter carry (DB/KB in one hand, arm locked like the finishing position of a shoulder press, then walk/jog for distance)
16kg KB x 20 metres x2 each hand
24kg KB x 20 metres x1 each hand
Ab roller x 5 reps

Easy session. Bar speed was fast on all lifts, weight isn't that high though (Not even close to my 5RMs). I won't be able to max out/test strength until another 4 sessions, where it's 6 sets of singles. I'll have a better feel of the effectiveness of the routine then.

I feel better physically. I think I'm going to have to accept that I can't be pushing 80-90% week in week out, regardless of food intake or sleep. Recovery of an 80 year old.
Oh well, just have to deal with it.
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  #28  
Unread 11-27-2013, 04:47 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Bodyweight 86kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 8kg Left arm x 3 Right arm x 2


Bench 62kg x 5, 5 (Paused)
High bar squat 85kg x 5 82kg x 5 (Paused)
BB Row 70kg x 5, 5
Stiff leg deadlift 82kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

It's a strange feeling when you're not wiped out at the end of your session. The hardest thing for me was probably the waiter carry. Good core training.

Looking forward to the 6 sets of singles workout in a few days time.
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  #29  
Unread 11-30-2013, 04:09 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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I have been training, just haven't had time to log it.

Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 3 Right arm x 2


Bench 70kg x 5, 5 (Paused)
High bar squat 85kg x 5 80kg x 5 (Paused)
BB Row 75kg x 5 70kg x 5
Trap bar deadlift 114kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Today:

Bodyweight 85kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 5 Right arm x 2


Bench 60kg x 5, 5 (Paused)
High bar squat 80kg x 5, 5 (Paused)
BB Row 65kg x 5, 5
Trap bar deadlift 114kg x 5, 5
BB Overhead carry (Basically a walking overhead press) 30kg x 30 metres x 1
Waiter carry 16kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Wasn't feeling it today.
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  #30  
Unread 12-02-2013, 04:24 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Get Up 12kg Left x 3 Right x 2
Squat 90kg x 5, 85kg x 5
Bench 70kg x 5, 65kg x 5
Row 75kg x 5, 5
Ab wheel x 5
OH Walk 40kg x 20 metres x 2


Forgot to do deads. 6 sets of singles later on today.
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