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Squat, bench, DL & occasional running


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FRIDAY 5th JULY

BODYWEIGHT: 138

TRAINING TIME: 4pm

DURATION: 50mins

COMMENTS: A horrible, weak, uncomfortable session that took all of my willpower not to walk out of the gym and head to the pub

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

RESTING PULSE RATE: 48

 

APPETITE: NOT TOO BAD, HAS BEEN BETTER

PRE WO NUTRITION: Chickpea & vegetable salad, 1 x oat milk mocha (see pic below... sorry it's a little on the samll side)

 

POST WORKOUT NUTRITION: 1 x tin creamed rice, fruit, protein shake

 

LEGS

 

LEG EXTENSIONS

73 x 12

73 x 10

88 x 8

 

LEG PRESS

2PPS x 15

3PPS x 12

4PPS x 10

 

SUPERSET WITH

 

ATG SQUATS

BAR x 12

88 x 10

110 x 8

132 x 8

 

HAMMER STRENGTH DL's

1PPS x 12

2PPS x 12

3PPS x 10

313173583_PreWO.jpg.e6d70394e53c084f0a79d224c56cadb8.jpg

Pre WO

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Love this, its so funny. Reminds me of when we travelled New Zealand and Australia too because there are alot of Kiwi's in Australia too.

Your food photos are still looking great and so does that coffee.

 

 

Just a little humour seeing as we are nearly at the end of the week...

 

403796_10150894454130025_465244771_n.jpg

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Good on ya for not walking out when you wanted to! I've had many, many days like that. I always feel awesome when I finish the workout, though. Actually, I think those days have been some of my best. I get angry at myself for nearly giving in, so I push harder lol

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MONDAY 9th JULY

BODYWEIGHT: 140

TRAINING TIME: 9.15pm

DURATION: 60mins

COMMENTS: Full on, close to vomiting after the final sets

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

RESTING PULSE RATE: 48

 

APPETITE: GOOD

PRE WO NUTRITION: Steamed white rice, beancurd nuggets + steamed veges (see photo below)

 

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

 

CHEST

 

PAUSED BENCH

BAR x 12

88 x 5

110 x 3

 

154 x 5

154 x 5

154 x 5

154 x 5

154 x 5

 

INC. D.BELL PRESS

40 x 12

48 x 8

62 x 8

 

CGBP (using Hammer Strength Deadlift machine)

Just machine x 12

0.5PPS x 12

0.75PPS x 12

 

http://www.binaraga.net/tips/images/FLX111999_178.jpg

 

** Positioned my head by the handles/weights and had my feet towards the back of the machine. Great little chest/tricep movement

 

1 x ARM D.BELL CLEAN & PRESS

31 x 12

44 x 7

48 x 5

379698200_PreWOdinner.jpg.ff5b681212e447aa3de9e4e7668cfe3e.jpg

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Didn't train today, have had a mild gastric bug. Feel fine but had the shits lol, thought it safer to take the day off rather than shit my pants pulling a heavy DL.

 

lol! Too much info = P

But probably a good call to not do deadlifts!

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Thanks guys

 

My stomach is feeling better today, must have been fighting something as my pulse was up at 90bpm yesterday. I check my pulse as soon as I wake up every morning, if I'm in the 60's I can usually assume that I'm either starting to become either overtrained or sick. I'm back down in the low 60's today so I'm hopefully coming right.

 

Should be deadlifting this afternoon if I can get away from work for an hour.

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AWESOME, made me laugh so much. Definately give the deadlifts a miss.

Glad your feeling better now though.

 

Matt

 

Didn't train today, have had a mild gastric bug. Feel fine but had the shits lol, thought it safer to take the day off rather than shit my pants pulling a heavy DL.
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THURSDAY 12th JULY

BODYWEIGHT: 139

TRAINING TIME: 3.45pm

DURATION: 40mins

COMMENTS: Just testing out the DL's, pretty close to feeling 100% again

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

RESTING PULSE RATE: 60

 

APPETITE: GOOD

PRE WO NUTRITION:

Lunch ~ Steamed white rice, potato, tofu & vege curry

Pre WO: PowerCookie (see pic below)

 

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

 

BACK

 

CHINUPS

12

8

8

 

1 x ARM BB ROWS

66 x 12

66 x 12

 

CONVENTIONAL DL's

132 x 8

132 x 8

220 x 6

264 x 4

308 x 2

330 x 1

352 x 1 (comfortable pull)

PC.jpg.346c24dc49b7f3b81cd9925137f1e248.jpg

Pre WO snack

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Looks like you are on track for a big pull by December.

I was a little pushed for time today so didn't rest much in between sets. The 352 (3.5PPS) wasn't overly tough; I'll go straight into a light week next week so it will be another 3wks or so before I hit maximal DL's again, I'm pretty sure I'll be able to pull 374 then.

 

The Raw Powerlifting Champs are in December, I'd like a 440 deadlift but we'll see. I've still got a good amount of room for weight gain as well, so that will help out the strength side of things. I normally take my bodyweight up to 145-148 and then drop back so I am close to 145 as possible. Last few meets I've competed at around 143 which has been good

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My damn stomach is bloated as hell today, just feeling generally uncomfortable right now. Have decided to hit legs over the weekend, no point trying to squat and leg press when I'm burping and farting every couple of minutes lol.

 

Temporary setback.

 

LOL, you could just try to hold it in to take advantage of the increased inter-abdominal pressure

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LOL, you could just try to hold it in to take advantage of the increased inter-abdominal pressure

If I could have, I would have. Wouldn't have been pretty at all lol

 

Back to 100% now thankfully and I really nailed my tri's/shoulders this morning ~ got a pretty good photo straight after.

 

Will post up in the training and the photo later this arvo.

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SUNDAY 15th JULY

BODYWEIGHT: 139

TRAINING TIME: 9.15am

DURATION: 50mins

COMMENTS: Great session, felt fairly strong today so killed it

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

RESTING PULSE RATE: 50

 

603390_343347402409338_526468209_n.jpg

 

APPETITE: REALLY GOOD

PRE WO NUTRITION: 4 x Weetbix, muesli and 1 x heaped tbsp soy protein

 

POST WORKOUT NUTRITION: Large bowl of mixed vegeatbles and chickpea curry (see pic below), SunWarrior protein shake

 

TRICEPS & SHOULDERS

 

BW DIPS

20

 

CGBP

BAR x 12

88 x 8

110 x 8

132 x 5

154 x 4

176 x 3 + 1

 

EZ BB SKULLCRUSHERS

44 x 10

55 x 10

77 x 7

 

STRAIGHT INTO

 

EZ BB CGBP

77 x 12

 

STRICT PRESS

BAR x 10

55 x 10

66 x 8

77 x 8

 

LIFEFITNESS SHOULDER PRESS (unsupported, head facing the seat)

86 x 8

86 x 8

 

D.BELL FARMERS WALKS (40 metres 'out & back')

3 x sets with the 66's

 

** Timed the last set ~ took me 28secs including picking up and putting down the dumbbells.

1660062849_PostWO.jpg.4dd838c350c7aeec0ed3d551b6b0803c.jpg

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MONDAY 16th JULY

BODYWEIGHT: 139

TRAINING TIME: 9.15pm

DURATION: 55mins

COMMENTS: Good workout, intensity was pretty high

WEEK: LIGHT (70%)

RESTING PULSE RATE: 50

 

APPETITE: GREAT

PRE WO NUTRITION: Egg noodles, tofu, veges & prawns. 1 x oat milk mocha + extra shot (see photos below)

 

POST WORKOUT NUTRITION: SunWarrior protein shake, 1 x tin creamed rice

 

LEGS

 

LEG EXTENSION

57 x 15

73 x 12

88 x 12

 

ATG SQUATS

BAR x 12

88 x 10

132 x 8

143 x 8

88 x 10

 

LIFEFITNESS LEG PRESS MACHINE

121 x 20

165 x 20

209 x 20

 

CARDIO

Treadmill

5mins @ 5.5kph/2.5 Incline

 

LEG EXTENSION

73 x 12

88 x 12

933207420_PreWO.jpg.f01b755c2a761faafab0a2ae876c0c77.jpg

Dinner

Coffee.jpg.0ac143a363c99c0a9eca4b817694c808.jpg

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Well my training has been going great lately, even with this week being a 'light' week I am really feeling like I am making some good progress going forward.

 

Looking forward to really hammering chest tonight, will throw a few OH presses into the mix as well. Oh, and I just got hold of one of the strongest Spirulina products around

rsz_b.jpg.4f83ff56d7118cae775a18502a7175a9.jpg

Lifestream Spirulina Blue

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THURSDAY 19th JULY

BODYWEIGHT: 139

TRAINING TIME: 3.45pm

DURATION: 40mins

COMMENTS: Good workout again today

WEEK: LIGHT (70%)

RESTING PULSE RATE: 48

 

APPETITE: GREAT

PRE WO NUTRITION: Large salad, GF bread, hummous and chickpeas

 

POST WORKOUT NUTRITION: SunWarrior protein shake, 1 x tin creamed rice

 

CHEST

 

REV. GRIP BENCH

BAR x 12

88 x 12

 

BENCH

132 x 8 (wide grip)

132 x 8 (normal)

 

D.BELL PRESS (SLIGHT DECLINE)

44 x 12

57 x 8

57 x 8

 

1 x ARM D.BELL CLEAN & PRESS

35 x 8

44 x 8

 

LOW CABLE FLYES

17 x 10

17 x 10

 

CG PRESSUPS

12

15

1.jpg.a3d875947b262d736bde694201f63d39.jpg

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