21.6.13

Shoulders and arms

Good session all went well

22.5.13

HIIT and skipping

23.6.13

Day off


Today

Squat

25 pull ups

Squat 5/3/1
80kg (176lbs) - 5
90kg (198lbs)- 3
100kg (220lbs)- 3



Squats 50% at 52.5kg (116lbs) -5x10

Straight leg deadlifts
87.5kg - (193lbs) 5x8

Leg press
160kg (3353lbs) - 2x8, 3x10

Ez curls
30kg (66bs)- 3x8

Calve raisies
70kg (154lbs) - 5x10

Good mornings
40kg (88lbs) - 3x8

Had crap nights sleep and was so tempted to stay in bed for a extra hour but no

the gym was waiting, had a very good session, enjoyed it and it was hard

been very busy lately so haven't been logging much, sorry for those who follow

Hope your all well and training well

17.6.13

Squat

25 pull ups

Squat 5/3/1
85kg (187lbs) - 3
90kg (198lbs)- 3
95kg (209lbs)- 6

Squats 50% at 52.5kg (116lbs) -5x10

Straight leg deadlifts
85kg - (187lbs) 5x8

Leg press
150kg (319lbs) - 5x10

Hammer curls
16kg (3l5bs)- 5x5

Calve raisies
50kg (110lbs) - 15, 15
60kg (132lbs) - 15, 15

HIIT - spin bike

Great session, felt good with everything i did, leg press went very well

HIIT is always a killer


1.8.13

Bench

25 pull ups

5/3/1 bench press
76kg (168lbs) -3
81kg (179lbs) - 3
86kg (190lbs) - 6

Barbell bench press – 5 x 10 at 50%
47.5kg (105lbs) - 5x10

Flys – 5 x 10 (dumbbell or cable flys)
16kg (35lbs) - 5x10

Bodyweight dips plus 7.5kg (16lbs) – 5 x 10

Db pullovers
28kg (62lbs) -5 x 10

Rope pulldown
Setting 18 - 2 x 13

Another enjoyable session yesterday, was early but went well thought i would push more than 6 reps but didn't
Had a mini fry up 
weight last 3 days has held well


19.6.13

HIIT - spin bike - did a extra interval
Sledgehammer tyre hits
Sledge runs
sledge rope pulls

Went in today to do HIIT, also did some other bits with foam rolling

Weight is up 1.5kg today no doubt due to sodium, i had 2.5 but also eat out so sodium would of properly been 4 or more

Plenty of water today

12.6.13

Day off

13.6.13

25 pull ups

Deadlifts 5/3/1

105kg (231lbs) - 5
112.5kg (248lbs) - 5
120kg (264lbs) - 8

Deadlifts at 50%
70kg (154lbs) - 5 x 10

Weighted pull ups
BW + 11.25kg (25lbs) - 5x5

DB rows
28kg (62lbs) - 5x10

Tricep single arm pulldown
setting 9 - 12, 10, 10

Tyre hits


Good session, was happy, certainly keeping them intense with the rest period down

Deadlifts felt better, didn't film to check form

Grow back grow

14.6.13
Shoulders and arms

25 pull ups

OHP 5/3/1
41kg (90lbs) - 5
45kg (99lbs)- 5
47.5kg (105lbs) - 8

OHP at 50%
27.5kg (61lbs) - 5x10

Side raises
10kg (22lbs) - 12
12kg (26lbs) - 8, 8

Shrugs
90kg (198lbs) - 3x10

rear delts
7kg(16lbs) - 3x10

Hammer curls
16kg (35lbs) - 4x5

tricep dumbell press
18kg (40lbs) - 10, 8, 8

Cable curls
setting 14 - 14
setting 16 - 10, 9

Dips
BW + 30kg 966lbs) - 5,5, 5, 5


Nice session, hitting everything with good form

Happy to train and just turning up and doing everything step by step



Will see how weight is next few day and may add in more carbs

11.6.13


Squat

25 pull ups

Squat 5/3/1
80kg (176lbs) - 5
85kg (187lbs)- 5
90kg (198lbs)- 7

Straight leg deadlifts
80kg - (176lbs) 3x8

Leg press
145kg (319lbs) - 5x10

Hammer curls
14kg (31lbs)- 4x9

HIIT - spin bike

Decent session, was happy with my leg press and HIIT
I didn't do calves as i dont know what i can use at the gym for them (i have dumbbells and bars) but balance with a Olympic bar and a step isn't too easy

Today i had off, went for a walk with Kelly

10.6.13

Bench

25 pull ups

5/3/1 bench press
71kg (157lbs) -5
76kg (168lbs) - 5
81kg (179lbs) - 7

Barbell bench press – 5 x 10 at 50%
47.5kg (105lbs) - 5x10

Flys – 5 x 10 (dumbbell or cable flys)
15kg (33lbs) - 5x10

Bodyweight dips plus 5kg (11lbs) – 5 x 10

Db pullovers
30kg (66lbs) - 3 x 8

Rope pulldown
Setting 18 - 2 x 13

Went home for the weekend as i wont be going back for a long time. For the summer i am staying with my girlfriend. Have now got a job for summer (hopefully more hours will come of it)

Nice to see the family, had Saturday (except HIIT) and Sunday off

Very quick workout today, as had training then work so i was in and out with very little rest (the way it should be ha)

4.6.13

[b]Squat[/b]

Warm up
25 pull ups

Squats 5/3/1
warm up then
90kg (198lbs) - 3
95kg (209lbs) - 3
100kg (220lbs) - 4  

Squats at 50%
55kg (121lbs) - 5x10

Straight leg deadlifts
90kg (198lbs) - 4x8

Leg press
70kg (154lbs) - 12, 
100kg (220lbs) - 12
140kg (309lbs) - 11, 11, 11

Cardio -HIIT

Was at the new gym today, very different 

No machines except a leg press and cables so will be  looking to change my workout a little

Was not happy that i only got 4 reps at 220lbs thought i would of had more, maybe its too heavy :( are you serious?



5.6.13

Cardio
10 minutes spin bike

Ab work

Sledge hammer work

Pulling a 65kg sledge

pull ups

Today i just went in to try different things out in the gym and which i would like to do

Girlfriend come home and we went on a bike ride along the canal prob about 8 miles which was nice 

Bench
25 pull ups

5/3/1 bench press - 3,3,3
80kg (170lbs) - 3
85kg (187lbs) - 3
90kg (198lbs) - 10??? - why cant spotter f**king spot

Barbell bench press – 5 x 10
50kg (110lbs)

Cable Flys – 5 x 10
30kg(66lbs) - 4x10, 1x9

Bodyweight plus 5kg (12lbs) dips – 5 x 10

Cardio - 10 minutes


These workouts never look like much but do kill my arms, had 60 seconds between everything except 5/3/1 in and out in a hour

I said to the spotter, touch the bar when its on me and i cant breath... so he helps most of the way ARSE

Iwent to see a gym today, its a strength and conditioning gym

amazing

ropes, tyres, sledge, proper leg press, loads

No training today

Just a 5 mile cycle

Deadlifts day -refeed day

Warm up - 25 pull ups

Cardio - HIIT 

5/3/1 deadlifts
5 -112.5kg (248lbs)
5 - 120kg (264lbs)
5 - 130kg (286lbs)

Deadlifts – 5 x 10 at 75kg (165lbs)

Lat pulldown – 5 x 10
50kg (110lbs) - 3 x 10
55kg (121lbs) - 2 x 10

Seated row – 5 x 10
50kg (110lbs) - 4 x 10
55kg (121lbs) - 1 x 10

Here is a video of 130kg (286lbs)


To me i am not happy with the form, i need my arse and hips down more

These were better at 50%



Please comment on form

Except for form it was a good session, hiit was very hard!



OHP day

Warm up - 25 pull ups

Cardio - HIIT 

5/3/1 OHP
5 - 42.5kg (94lbs)
5 - 45kg (99lbs)
8 - 47.5kg (105lbs)

OHP – 5 x 10 at 50% - 27.5kg (61lbs)

Side raises 
12kg (26lbs) 3x8

Lay down cable curls
40kg (88lbs) - 12, 12, 9
30kg (66lbs) - 15, 15, 15

Cable side raisies
10kg (22bs) - 6, 10, 10

One arm pulldown
25kg (55lbs) - 12, 10
20kg (44lbs) - 13

Hammer curls
14kg (31lbs) - 8, 7, 7 

Good day today, arms and legs were dead as hit 4 days in a row to get 4 in this week but from now i will have rest inbetween

Good start to 5/3/1, did find it pretty hard this week i think this is because i had a week off

timing myself between 50% to have 45 seconds or 60 second rest and its a good killer

Bench 
25 pull ups

5/3/1 bench press - 5,5,5 
77.5kg (171lbs), 82.5kg (182lbs), 87.5kg (193lbs)

Barbell bench press – 5 x 10
52.5kg (115lbs)

Cable Flys – 5 x 10
30kg(66lbs) each arm

Bodyweight dips – 5 x 10

Cardio - 10 minutes

This was a hard session, think its because i have had a week off and haven't in so long
Hit all reps and 5x10 i did some tempo work with
Afterwards my upper body was killed

Squat
5/3/1 squat - 5, 5, 5
85kg (187lbs), 90kg (198lbs), 95kg (209lbs)

Squat – 5 x 10 at 50%
55kg (121lbs)

Leg extensions – 5 x 10
35kg (77lbs) - 1 sets
37.5kg (83lbs) - 4 sets

Leg curls – 5 x 10
37.5kg (83lbs) - 2 sets
40kg (88lbs) - 3 sets

Calve raises – 5 x 10
80kg (176lbs)

Cardio - 10 minutes

Today was another hard session, giving i have to walk out away from the squat rack because im too short ha
The leg curl machine at this gym is great
Got through it and felt it

Great session to start 

Keep it simple as simple works -this is true

Will be starting offseason training from 29.5.13