Jump to content

Squat, bench, DL & occasional running


Recommended Posts

WEDNESDAY 26th SEPTEMBER

BODYWEIGHT: 142

TRAINING TIME: 7pm

DURATION: 50mins

WORKOUT COMMENTS: REASONABLE SESSION, BENCH FELT HEAVY FOR SOME REASON

WEEK: MEDIUM (70-80%)

RESTING PULSE RATE: 48

APPETITE: REALLY GOOD

 

PRE WORKOUT NUTRITION: 12 x vege dumplings, pot of Chinese tea (see pic below)

 

CHEST & SHOULDERS

 

PAUSED BENCH

BAR x 12

110 x 8

132 x 4

176 x 4

176 x 3

176 x 4

176 x 4

 

BRADFORD PRESS

BAR x 12

66 x 10

88 x 8

 

PUSH PRESS

40 x 5

66 x 12

 

D.BELL FRONT HAMMER RAISES

13 x 10

15 x 10

 

INC. D.BELL PRESS

48 x 8

66 x 8

291911606_PreWO.jpg.5401fdb8c2cc87e70bcb8c445406bd00.jpg

Link to comment
Share on other sites

  • Replies 1.2k
  • Created
  • Last Reply

Top Posters In This Topic

Thank you, appreciate you dropping by. Was beginning to think nobody reads a lot of the journals on here, my previous page had hardly any comments on it lol. Maybe I need to add in some pics of fast cars and naked women ?!

 

Busy day but squeezed in a quick 30min squat session a bit over an hour ago. Felt good today, worked up to a double with 220 and that felt comfortable. Nutrition has been also been pretty good and I'm slowly upping the calories; blueberry pancake stack before the gym and a deluxe vegan burger straight after. Now I'm about to have a big bowl of oats, homemade muesli + fruit.

 

All on track, coffee gets dropped out of the diet tomorrow so start of the week could be a bit rough haha.

Link to comment
Share on other sites

SATURDAY 29th SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 4.45pm

DURATION: 30mins

WORKOUT COMMENTS: PRETTY HAPPY WITH THE WAY ALL OF THE SETS FELT TODAY

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 50

APPETITE: REALLY GOOD

 

PRE WORKOUT NUTRITION: Blueberry pancake stack (see pic below)

 

POST WORKOUT NUTRITION: Deluxe vegan burger (see pic below)

 

SQUATS

 

ATG SQUATS

BAR x 15

88 x 5

132 x 5

176 x 5

200 x 3

220 x 2

220 x 1

1503139537_Deluxeveganburger.jpg.ada706b384859c03818aa47aec37515e.jpg

406530784_Blueberrypancakes.jpg.af96e34d9c9815a263bc4bf81c014722.jpg

Link to comment
Share on other sites

TUESDAY 2nd OCTOBER

BODYWEIGHT: 142

TRAINING TIME: 9pm

DURATION: 45mins

WORKOUT COMMENTS: GOOD SESSION TONIGHT

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 48

APPETITE: GREAT

 

CHEST (TECHNIQUE/POWER)

 

SPOON PRESS

44 x 12

57 x 8

57 x 8

 

PAUSED BENCH

132 x 6

132 x 6

132 x 6

132 x 6

154 x 2

176 x 3

187 x 1

200 x 1 *EASY*

 

FLOOR BENCHES

BAR x 10

132 x 6

176 x 4

176 x 4

2035822274_Pre-WOpic.jpg.b5093547fdbeb7d4df567037e38b66a1.jpg

Link to comment
Share on other sites

WEDNESDAY 3rd OCTOBER

BODYWEIGHT: 142

TRAINING TIME: 9.30pm

DURATION: 60mins

WORKOUT COMMENTS: BLOODY GREAT SESSION, WANTED TO HIT SOME MAX SQUATS TONIGHT

WEEK: MEDIUM (70-80%)

RESTING PULSE RATE: 48

APPETITE: REALLY GOOD

 

PRE WORKOUT NUTRITION: Asparagus & vege quiche, steamed veges in garlic & coconut oil, french fries (see pic below)

 

ATG SQUATS

BAR x 10

88 x 8

132 x 4

176 x 3

200 x 2

220 x 1

231 x 1

 

GM'S

BAR x 12

88 x 10

110 x 8

 

RDL's

110 x 10

176 x 10

220 x 10

242 x 8

 

BAR HOLDS

242, 30secs

 

BAR HANGS

30secs

269998035_Vegequiche.jpg.409ffb81e4d31f1cc90a3bed4fea14fc.jpg

Dinner

Link to comment
Share on other sites

So I've been carbing up in preparation for tonights big session with James and some of the big units at Eastide gym. Yesterday looked like...

 

1) Went out for breakfast in the morning and had a fresh bagel, scrambled egg plus a bowl of oats & fruit

 

2) Mid-morning I had a protein shake (added in some Glutamine & creatine)

 

3) Lunch was a large salad with 3 x pieces of GF bread

 

4) Mid afternoon I cooked up 300g spinach & ricotta tortellini with a homemade black lentil curry to go with it

 

5) Trained early evening but nothing too heavy, dinner when I got from the gym was pizza with friends. I had a large vegan pizza (refried beans, avocado & jalapeno's)

 

Today I'll be keeping the carbs & protein reasonably high, tonight I'm hoping to try for a 400 DL which will be my first time since February. We're also hitting bench so I'll be looking for at least a solid 220. Keen to better my meet PB of 232 this time around, I think I can. I'm going to try and get some good video from the session, will post up over the next day or so. Laters MF.

Link to comment
Share on other sites

Awesome video!

Why did you refer to your initial deadlift in it as a deficit deadlift?

 

Very strange to hear your voice when I'm so accustomed to font haha

This may be rather ignorant of me, but was this a long weekend for you? It was thanksgiving here.

Link to comment
Share on other sites

Nice lifting as always.

 

Do you like straight oats better over a mixed grain cereal for porridge? I generally use a 10-grain mixed cereal (http://www.bobsredmill.com/10-grain-hot-cereal.html), but it needs to be cooked well otherwise it is difficult to eat and digest. I haven't tried soaking it overnight to soften it up a bit, but I suspect I'd still need to cook it. I like the mix of grains, but I haven't done the research to see if just oats or maybe a rolled grain blend would be fine for macronutrients and vits/mins. It certainly would be a lot easier to prepare and eat.

 

I prefer muesli over the grain mix, though. I think I recall you mentioning that you eat it too. I like to let it soak in soy milk for 10-15 minutes before eating it cold. A good mix of rolled grains with seeds, raisins, and dates can't be beat!

Link to comment
Share on other sites

Awesome video!

Why did you refer to your initial deadlift in it as a deficit deadlift?

Thank you, you are too kind

 

I like to do deficit deadlifts using smaller plates (in the video I'm using 15kg plates rather than the standard 20's). What this does is bring the bar lower to the ground, therefore making the lift slightly harder due to an increased ROM and having to recruit slightly different muscles to break the inertia at the start of the pull.

 

Very strange to hear your voice when I'm so accustomed to font haha

This may be rather ignorant of me, but was this a long weekend for you? It was thanksgiving here.

My accent is a mess lol. Left the UK when I was 20 (worked on a cruise liner for 5yrs and shared a cabin with an Aussie for most of it), have been in NZ for a little over 10yrs. I no longer sound anything like the rest of my family which is a little weird.

 

No, just a normal weekend for us here. Although saying that I finished up work on Friday and don't go back until Thursday so I am having a few days off. Cool getting to hang out and do the family stuff that I miss out on through the week. Just picked up our youngest from PreSchool and I'm taking both of them swimming this afternoon, love it.

Link to comment
Share on other sites

Nice lifting as always.

 

Do you like straight oats better over a mixed grain cereal for porridge? I generally use a 10-grain mixed cereal (http://www.bobsredmill.com/10-grain-hot-cereal.html), but it needs to be cooked well otherwise it is difficult to eat and digest. I haven't tried soaking it overnight to soften it up a bit, but I suspect I'd still need to cook it. I like the mix of grains, but I haven't done the research to see if just oats or maybe a rolled grain blend would be fine for macronutrients and vits/mins. It certainly would be a lot easier to prepare and eat.

 

I prefer muesli over the grain mix, though. I think I recall you mentioning that you eat it too. I like to let it soak in soy milk for 10-15 minutes before eating it cold. A good mix of rolled grains with seeds, raisins, and dates can't be beat!

Yeah, I tend to like eating straight oats with muesli mixed in with them. Soaking is best obviously, I usually leave mine overnight.

 

Time to type some training sessions...

Link to comment
Share on other sites

SATURDAY 6th OCTOBER

BODYWEIGHT: 141

TRAINING TIME: 5.30pm

DURATION: 40mins

WORKOUT COMMENTS: QUICK, LIGHT SESSION TODAY. LAST ONE BEFORE MONDAY

WEEK: MEDIUM (70-80%)

RESTING PULSE RATE: 48

APPETITE: GREAT

 

SEATED ROW (USING CHAINS TO PULL THE WEIGHT)

77 x 12

88 x 12

103 x 12

 

INC. BENCH (PAUSED)

BAR x 10

110 x 6

132 x 5

154 x 5

154 x 3+2

 

HAMMER CURLS

26 x 8

31 x 8

35 x 8

 

SEATED PLATE CURLS

35 x 8

35 x 8

 

EZ BAR FRENCH PRESS

55 x 10

77 x 6

 

PRESSUPS

20

15

10

5

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...