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Squat, bench, DL & occasional running


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I can't wait to get back on the lifting platform again.

 

People only see the end result, they see a number which is the total for your three lifts but they have no idea of the pain that you put yourself voluntarily through in order to get to you to that point. What is needed from you that is above the recreational gym goer? Well, you need to tap in to your soul ~ tap in to things that you keep hidden because of fear, the fear of hurting someone or yourself to get that next rep. To surpass the pain threshold in order to accomplish what you know you are truly capable of.

 

I hope some of you will join me for the ride MF.

 

 

Maybe I need to take a break from the gym AND from reading your journal haha This really made me want to go to the gym..

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SUNDAY 24th JUNE

BODYWEIGHT: 138

TRAINING TIME: 9pm

DURATION: 70mins

COMMENTS: Despite the laughable weights that was a really solid session

WEEK: LAYING THE FOUNDATION

RESTING PULSE RATE: 45

 

APPETITE: GREAT

PRE WO NUTRITION:

Coconut rice, spicy mushroom balls and fresh vegetables (see photo below)

 

POST WORKOUT NUTRITION: Homemade muesli, 1 x banana

 

COMPOUND

 

ATG SQUATS

BAR x 12

88 x 12 (warmup)

 

132 x 5

132 x 5

132 x 5

132 x 5

132 x 5

 

BENCH

BAR x 12

88 x 8 (warmup)

 

132 x 5

132 x 5

132 x 5

132 x 5

132 x 5

 

CONVENTIONAL DL's

132 x 6

132 x 6 (warmup)

 

176 x 5

176 x 5

220 x 5

220 x 5

220 x 5

 

FARMER WALK (fast paced walk with a 45lb plate in each hand)

2 x sets of 100m

 

FROG KICKS

12

12

12

Dinner.jpg.c591aaed81eab5d709fbdd95327694fd.jpg

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Hey MF,

Just wanted to thank you for your support on the forum since the start of the year, when there are times when you might lose interest or need extra support it really helps when you give supportive comments on the forum.

 

Keep up the good work and keep posting your photos of all your food.

 

Mattpb

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TUESDAY 26th JUNE

BODYWEIGHT: 138.5

TRAINING TIME: 8.15pm

DURATION: 50mins

COMMENTS: Nice arm session tonight

WEEK: LAYING THE FOUNDATION

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Vegetable curry & rice, 'Ceres Organics' raw LSA bar (see photo below)

 

POST WORKOUT NUTRITION: Homemade muesli, 1 x banana

 

ARMS

 

CABLE PUSHDOWNS (rope attachment)

33 x 15

46 x 12

62 x 10

 

CGBP

88 x 10

110 X 10

132 x 8

 

STYLER PRESS (see video below for demo)

35 x 12

40 x 10

44 x 10

 

http://www.youtube.com/watch?v=o2lx3ThWAa8

 

EZ B.BELL CURLS

55 x 12

66 x 12

77 x 10 (+ 2 negatives)

 

1 x ARM D.BELL PREACHERS

18 x 10

18 x 10

 

CABLE CURLS (rope attachment)

33 x 12

33 x 12

33 x 12

 

CONC. CURLS

15 x 8

15 x 8

Bars.jpg.563d3a0a9e257475193b396fbea9f72e.jpg

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THURSDAY 28th JUNE

BODYWEIGHT: 138

TRAINING TIME: 3.15pm

DURATION: 40mins

COMMENTS: Enjoyed that

WEEK: LAYING THE FOUNDATION

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION:

 

548857_10150927959153720_955785047_n.jpg

 

Spicy mushroom balls, cashew nuts, vegetables, coconut rice and 1 x bottle organic juice

 

POST WORKOUT NUTRITION: Not sure, haven't eaten yet. Feel like a pint of beer though

 

CHESTICLES

 

INC. D.BELL FLYES

26 x 12

31 x 10

35 x 8

 

PAUSED BENCH

BAR x 12

88 x 10 (warmup)

 

132 x 5

132 x 5

132 x 5

132 x 5

132 x 5

 

HAMMER STRENGTH INC. PRESS

33lb PS x 12

55lb PS x 12

 

WIDE GRIP DIPS

20

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Will be deadlifting this weekend.

Well I had a great session last night, first lot of heavy DL's in any form since the end of February.

 

Last set I pulled a comfortable 352, which I was quite happy with as I'm still about 8-9lb down on my normal competition bodyweight (137 right now).

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SUNDAY 30th JUNE

BODYWEIGHT: 137

TRAINING TIME: 7.15pm

DURATION: 60mins

COMMENTS: First 'heavy' DL session since end of February. Didn't know what to expect so fairly happy with how it all went

WEEK: LAYING THE FOUNDATION

RESTING PULSE RATE: 45

 

APPETITE: GREAT

PRE WO NUTRITION: Tom Yum rice, beansprouts & vegetables, 1 x long black coffee (see pic below)

 

POST WORKOUT NUTRITION: SunWarrior protein shake

 

CONVENTIONAL DEADLIFTS

 

132 x 10

132 x 10

176 x 5

220 x 3

220 x 3

264 x 3

286 x 3

308 x 2

330 x 1

352 x 1 (tough but comfortable pull)

Dinner.jpg.c889348272b7de4571f1eb42bcf27517.jpg

Tom Yum Rice (Water Drop vegetarian Cafe)

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Had an absolute killer session last night, finished off with 80 metre 'Farmers Walks' carrying 80lb of sandbags in each hand. Took my pulse straight after the last set and it was 170bpm ~ I was putting the work in.

 

Now I need to keep hitting that intensity ~ will type the session up this afternoon

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MONDAY 2nd JULY

BODYWEIGHT: 138

TRAINING TIME: 6.15pm

DURATION: 50mins

COMMENTS: Pretty full on, collapsed after the final set of FW's

WEEK: AIN'T NOTHIN TO DO BUT TO DO IT

RESTING PULSE RATE: 45

 

APPETITE: GREAT

PRE WO NUTRITION: Brown rice, lentils + vegetables, 1 x coffee (see photo below)

 

POST WORKOUT NUTRITION: 200g creamed rice, SunWarrior protein shake

 

CHEST

 

PAUSED BENCH

BAR x 15

88 x 10

110 x 5

132 x 5

154 x 3

180 x 2 (no spotter but felt good, no issues with that weight)

 

INC. CGBP

BAR x 12

88 x 8

88 x 6

110 x 8

121 x 12

 

D.BELL FLYES (easy weight to lightly stretch chest)

26 x 12

 

INC.D.BELL PRESS

44 x 12

57 x 11 (failed on 12th rep)

 

SIDE BENDS w 18lb K.BELLS

12

12

 

FARMERS WALKS: 80 metres, 80lb sandbag in each hand

3 x sets

 

Max HR reached: 170bpm

 

** Could have really done with some oxygen after that last set...

1623593666_PreWODinner.jpg.6c90b5b31696d9181c88391497185d20.jpg

Dinner, yum

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I thought I was pretty good with deadlifts when I was competing, but at that time I weighed the same as that dude in the video you posted and I lifted 1/3 of what he did. Yikes!

 

Whatever restaurant it is that you go to all the time, it needs to come to Canada. Specifically Ontario. lol The food always looks way too good.

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You have a great bench for your bodyweight, I realise your probably still building back up to full power as well. Do you never do overhead work?

 

Looking solid, keep up the good work.

Yeah, still building up. At 64kg bodyweight 105kg/231lb is the best I've benched at an IPF meet, just missed getting 107.5kg up at my last meet in February but I was actually sick for that one. I'm sure I could get that, just gonna take me a while to work back up there.

 

O.Head work, yeah I do but I realise I probably should be doing a bit more than I usually do. I prefer movements like 1 x arm D.bell presses, Z presses (excellent exercise) and standing military's.

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I thought I was pretty good with deadlifts when I was competing, but at that time I weighed the same as that dude in the video you posted and I lifted 1/3 of what he did. Yikes!

 

Whatever restaurant it is that you go to all the time, it needs to come to Canada. Specifically Ontario. lol The food always looks way too good.

Insane video aye ?! I have a few regular restaurants I eat at, I tend to be pretty loyal when I find a good one. The coffee in that last photo was made with oat milk, I usually leave half a dozen cartons with them and they make my coffee up specially

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