Thank you for reading my training log, I hope I can keep it up for the whole 40 days.
(Some of you might have heard about it before)
About 2 months ago, I had a desk (C5/6) removed due to an incident (Being thrown by an Akijujutsu instructor).
I'm now trying to rebuild my strength and the
40 DAY PROGRAM seems like a good option.
I started weight training on my 30th birthday has been doing on and off(due to injuries)for almost 3 years. I train to be better in (Hung
Gar) Kung Fu, put some lean mass on my skinny frame and be healthy.
Before I laid off my training, I worked up to 4 x 1,2,3,4 with my KB clean and press ladder with a 16KG and
my major lifts PBs were:
Deadlift (overhand): 120KG
Squat: 100KG
Bench: 60KG
Press: 40KG
In the next 40 days, I will do:
1) Barbell Strict Overhead Press 2x5
2) Barbell Deadlift 2x5
3) Barbell Curls 2x5
4) KB Swings 1x20-50
5) Ab Walkout 1x5
Also, I will eat breakfast and try to train with 2 meals and 1 snack before I train.
I can't eat oat porridge or sandwiches in the morning anymore because it might be dangerous for my Celiac wife. Alternatively, I start eating quinoa porridge (more protein anyway).
Day 1 of 40
2010/05/13 (THU) Warm Up: Goblet Squat with 16KG KB (Stopped after a few reps in good form as it feels like a workout, not a warm up) and Wall Squat
1) Barbell Strict Overhead Press 18.5KG 2x5
2) Barbell Deadlift 57.95kg 2X5
3) Barbell Curls 17.5kg 2x5
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5
The BB Press felt heavy (WTF? My curls are better my press? ) and Deadlift wasn't hard at all.
Will do the same workout with same poundage after work and go to see The Chills playing in my local club!
Day 2 of 40
2010/05/14 (FRI PM)Warm Up
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 57.95kg 2X5 2mins break
3) Barbell Curls 17.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5
Press still feels a bit heavy and unnatural.
DL is getting easier.
Feels like I can do more reps for swings.
2010/05/15 (SAT)OFF.
I was going to work out today but I had too much fun at The Chills' gig last night. I blame beer. My new year resolution is drink wine, cider and gin but not beer but due to a complicated reasons I had 2.5 pints (and a cider and a GnT) last night.
Day 3 of 40
2010/05/16 (SUN PM)Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 17.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5
Forms getting better.
Press still feels a bit heavy and unnatural.
Put 5 more Kilos on the bar and the DL is still not hard.
Curls is officially easier than the Press? I guess my neck affect my shoulders.
My Swings form is back! It is like superfast pace now and I was out of gas at the last rep so I call it a day.
I don't think I do the walkout right. Will start doing sit up with weight and my feet tuck under the sofa.
Day 4 of 40
2010/05/17 (MON PM)Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x23
5) Slow Sit Up 1x5
Press is getting harder, even the weight is still the same.
DL is okay.
Curls start feeling heavy, will stay with it.
Start with the same weight tomorrow, I guess.
2010/05/18 (TUE) OFF
I heard form my sister that my grandma (95 year old) in Hong Kong died.
I was going to work out but I took a day off.
Day 5 of 40
2010/05/19 (WED PM)Warm UP
1) Barbell Strict Overhead Press 15KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate
Chucked 3KG off the bar, press is getting better.
Keep listening to my body.
My strength sucks after the surgery.
Only 5 sessions though.
Day 6 of 40
2010/05/20(THU) Warm Up
1) Barbell Strict Overhead Press 15KG 2x5
2) Barbell Deadlift 62.95kg 2X5
3) Barbell Curls 18.5kg 2x5
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate
Getting there.
Will add a little bit more weight on the lifts.
Day 7 of 40
2010/05/21(FRI)Warm Up
1) Barbell Strict Overhead Press 16KG x5 17.5 x5
2) Barbell Deadlift 65.45kg 2X5
3) Barbell Curls 20kg 2x5
4) KB Swings 16kg 1x27
5) Slow Sit Up 1x5 with a75KG plate
Day 8 of 40
2010/05/23(SUN)Warm Up
1) Barbell Strict Overhead Press 17.5 2x5 3mins break
2) Barbell Deadlift 65.45kg 2X5 3mins break
3) Barbell Curls 20kg 2x5 2mins break
4) KB Swings 16kg 1x27
5) Slow Sit Up with a 7.5KG plate 1x5
Mil press is still a bit hard.
Am not really good with 2 handed barbell press.
And no, I am thinking too much.
Day 9 of 40
2010/05/25 (TUE) AM Warm Up
1) Barbell Strict Overhead Press 17.5KG 2x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x29
5) Slow Sit Up with 7.5KG plate x5
Try to do 4 sessions back to back this week cos' my wife and I are going away for the weekend.
Feel tired and hungry when I wake up but it was a pretty good workout.
Day 10 of 40
2010/05/26 (WED) PMWarm Up
1) Barbell Strict Overhead Press 17.5KG x5 18.5KG x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x32
5) Slow Sit Up with 7.5KG plate overhead x5
Watched the new Hong Kong Kung Fu movie
Ip Man 2 (only showing in two cinemas in Melbounre) and it made my blood boil.
I tried to do the workout in the morning but my wife said I will wake her up too early.
Finally I've got "the groove" for pressing.
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