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chi
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Re: Your stupidity must be your one saving grace

Post by chi » Wed Sep 30, 2015 3:08 pm

***Tues 29.09.15***

Lunch: 3 miles, 35:45.

After work:

ASS W8 (C3W2) D2 - heavy

1. Bench:
bar x 10
40kg x 8
60kg x 5
75kg x 3
90kg x 3
102.5kg x 2
80kg x 6

2. Dead stop chest supported row:
bar x 10
50kg x 10
70kg x 4 x 8

3. seated db ohp:
15kg x 10
20kg x 10
22.5kg x 4 x 10

4a. bent bar tricep pushdowns:
'50' x 15
'70' x 10
'60' x 12
'50' x 20
'40' x 25

4b. hanging leg raises:
4 x 8
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Thu Oct 01, 2015 8:48 pm

***Thursday 01.10.15***

Lunch: 3 miles, 32:00

After work:

ASS W8 (C3W2) D3 - volume

1. Deads:
W/up with the unloaded smith machine
70kg x 10
110kg x 5
135kg x 4 x 10

2a. Front squat:
Bar x 8
75kg x 5 x 8

2b. WG LPD:
65kg x 10
72.5kg x 10
80kg x 3 x 10

3. Low pulley cable shrugs:
50/80/95/110/125/140 x 10

4a. EZ bar curls:
+10kg x 15
+20kg x 15
+25kg x 12
+20kg x 15

4b. Pallof press:
'45' x 4 x 10/10
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Sun Oct 04, 2015 5:03 pm

***Friday 02.10.15***

ASS W8 (C3W2) D4 - volume

1. OHP
Bar x 10
35kg x 10
50kg x 4 x 10

2a. Inv rows: 1.5 reps x 4 x 10
2b. Low incline Db bench: 17.5kg x 15, 28kg x 3 x 12

3a. Cable Facepulls: '42.5' x 3 x 15
3b. Standing cable crunches: stack x 3 x 15

4. CGBP to 2 board:
70kg x 10
75kg x 8
80kg x 6
70kg x 9

Good training session, then ate my bodyweight in rice with a lush biryani from my local take out.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Mon Oct 05, 2015 9:14 pm

***Monday 05.10.15***

ASS W9 (C3W3) D1 - medium

1a. Squat:
bar x 3 x 10
60kg x 5
90kg x 5
110kg x 5
130kg x 3 x 5

1b. Chin ups: bw x 10 x 5

2a. BB Shrugs: 100kg x 15, 130kg x 4 x 12
2b. ghetto ghr: stick assisted x 8, slow negs then push off floor x 4 x 5

3a. BB curl: 20kg x 36/29/24
3b. decline bench sit ups: 3 x 20
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Tue Oct 06, 2015 8:23 pm

***Tuesday 06.10.15***

Lunch: 3 miles, 32:15

ASS W9 (C3W3) D2 - medium

1a. Bench:
Bar x 10
40kg x 8
60kg x 5
80kg x 5
90kg x 3 x 6

1b. Pullaparts: 7 x 20

2a. Chest supported deadstop rows:
15kg bar x 10
55kg x 10
75kg x 4 x 8

2b. Pallof press:
'50' x 4 x 10/10 - with pause on every rep

3. Seated Db ohp:
17.5kg x 10
25kg x 7, 7, 6
20kg x 10

4. Single arm tricep pushdowns:
'10' x 12/12
'15' x 4 x 12/12
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Thu Oct 08, 2015 9:51 pm

***Thursday 08.10.15***

Lunch: 3 miles, 30.30 minutes

After work:

ASS W9 (C3W3) D3 - heavy

Deadlifts:
Bar x some
70kg x 8
110kg x 5
140kg x 3
160kg x 1
Belt on...
175kg x 3
140kg x 12

High bar back squat:
70kg x 10
100kg x 5 x 10

Shrugs:
110kg x 3 x 25
80kg x 25 (3s squeeze each rep)

WG LPD:
50kg x 10
Then strap myself to the bar for the following dropset:
95kg x 5
87.5kg x 6
80kg x 7
72.5kg x 8
65kg x 9
57.5kg x 10
50kg x 12

Totally wiped out after that lot. Food and sleep and get ready for tomorrows session the final one of 9 weeks of really productive training.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Fri Oct 09, 2015 4:25 pm

***Friday 09.10.15***


ASS W9 (C3W3) D4 - heavy

1. OHP:
bar x 10
35kg x 5
50kg x 3
57.5kg x 2
65kg x 1
70kg x 2
55kg x 10

2a. Inverted row: bw x 10, +15kg x 4 x 10
2b. ab wheel roll outs: 5 x 10

3a. low incline db bench: 17.5kg x 10, 28kg x 15, 15, 15, 13.
3b. cable facepulls: '35' x 5 x 15

4a. EZ bar curls: +10kg x 15, +20kg x 3 x 15
4b. db oh extns: 8kg x 10/10, 10kg x 2 x 10/10

Fun development. I've realised that despite weight slowly increasing, waist size is not, in fact i'm getting closer to making my belt a notch tighter.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Thu Oct 15, 2015 9:12 pm

Catch up time, so far this week.....

***Monday 12.10.15***

ASS W10 (C4W1) D1 - volume

1. Squats:
Bar x 10
60kg x 10
100kg x 10
115kg x 3 x 10
Done barefoot as I forgot my oly shoes.

2. Shrugs: 115kg x 5 x 15

3. Neutral grip pull ups: bw x 10/10/8

4a. Laying leg curls: 35kg x 10, 50kg x 2 x 10
4b. Cable curls: '40' x 10, '50' x 10, '60' x 10
4c. Decline bench sit ups: +15kg x 3 x 10



***Tuesday 13.10.15***

ASS W10 D2 - volume

1. Bench:
Bar x 20
50kg x 10
65kg x 10
80kg x 10, 9, 9, 7.

2. Chest supported rows:
50kg x 15
65kg x 5 x 12

3. seated Db ohp:
15kg x 12
25kg x 6, 4 - too heavy
20kg x 8, 10, 10.

4. Tricep pushdowns: '40' x 4 x 25

5. Landmine twists:
15kg bar + 10 kg x 10/10, +20kg x 2 x 10/10



***Thursday 15.10.15***

ASS W10 D3 - medium

Short on time as decorating the girls play room at the moment so just nailed the basics

1. Deadlift:
Bar x a load
70kg x 10
120kg x 5
140kg x 5
160kg x 3 x 5
- happy days, the first set at 160 felt like a warm up set.

2a. High bar back squat:
60kg x 10
110kg x 5 x 10

2b. WG pull ups: 5 x 6
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Sun Oct 18, 2015 11:14 am

***Sat 17.10.15***

ASS W10(C4W1)D4-medium

1. Inverted row:
Bw x 10
+10kg x 10
+20kg x 5 x 10

2. OHP:
Bar x 2 x 10
35kg x 5
50kg x 5
65kg x 4
60kg x 2 x 5
- still rubbish, but better than 60x5,4,4 last time.

3. CGBP to 2 board: 60kg x 10, 80kg x 5 x 8

4a. Facepulls: '40' x 3 x 15
4b. Db flyes: 12.5kg x 3 x 15
4c. Roll outs: 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Mon Oct 19, 2015 8:42 pm

***Monday 19.10.15***

ASS W11 D1 - heavy

1. Squats:
bar x lots of sets
60kg x 10
90kg x 6
110kg x 3
130kg x 3
belt on.....
155kg x 3
125kg x 8
- another 5kg increase, rpe 9.5

2. Seated db shrugs:
28kg x 10, 30kg x 10, 32,5kg x 10, 35kg x 5, 37.5kg x 10, 40kg x 10
dropset: 35kg x 25

3a. WG LPD: 50kg x 10, 80kg x 4 x 10
3b. ghetto ghr: stick assisted x 8, slow negatives and push with hands off floor 3 x 5

4a. decline bench sit ups: 2 x 15
4b. hammer curls: 17.5kg x 2 x 12/12

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Tue Oct 20, 2015 9:04 pm

***Tues 20.10.15***

Lunch: 3 miles; 29:45.
- pleased to be back under 30 minutes for a casual, minimal effort jog


After work: ASS W11, D2 - Heavy

1. Bench:
bar x 2 x 10
50kg x 5
70kg x 5
90kg x 3
105kg x 2
85kg x 11
- pleased for another 2.5kg increase, but this is the 4th time a 3rm attempt has become a 2rm
- definitely pleased with the 11 reps on the back off set

2a. Chest supported row: 50kg x 12, 67.5kg x 5 x 12
2b. Pallof press: '50' x 4 x 10/10 with pause on each rep

3. seated db ohp: 15kg x 15, 25kg x 10, 10, 9, 10

4. tricep pushdowns: '45' x 25, 25, 25, 22+3

​Pleased with that, everything felt good.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Wed Oct 21, 2015 9:07 pm

***Wed 21.10.15***

3 miles; 30:00

steady again, but felt it in my legs as i haven't run on back to back days for a while.

Sub 2k cals today, just to keep things in check.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Thu Oct 22, 2015 8:34 pm

***Thursday 22.10.15***

Lunch:
3 miles, 32:30. Deliberately slightly slower today

After work:
A.S.S. W11 D3 - volume

1. Deadlift:
Bar x 10
70kg x 10
120kg x 5
140kg x 4 x 10

2. WG Pull ups:
5 x 5,
then 50kg x 20 dropset on the LPD

3. High bar back squat:
70kg x 10
100kg x 5 x 5

4a. EZ curl: bar +20kg x 3 x 15
4b. Leg raises (supported on forearms): 3 x 15

This session wakes the eat monster in me, every single week.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Sun Oct 25, 2015 10:02 pm

***Sat 24.10.15***

A.S.S. W11 D4 - Volume

1. OHP:
30kg x 12 ish
55kg x 8, 7
50kg x 9, 9

2. BB Row:
50kg x 10
60kg x 10
70kg x 3 x 10
50kg x 20

3a. Low Inc. Db bench:
15kg x 15
28kg x 4 x 15

3b. Facepulls: '40' x 4 x 15

4. Tricep pushdowns:
'30' x 10
'60' x 3 x 10
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Your stupidity must be your one saving grace

Post by chi » Sun Oct 25, 2015 10:06 pm

Despite all the positive things i have to say about Jay's A.S.S. template 90 minutes, 4x weekly is not going to be possible once mini-Chi number 3 arrives.

The plan is reduce training to 3x weekly, 60 minutes max. Concentrate on training only a few proven movements, 2 or 3 movements per session and allow the frequency and overall volume of work drive progress. The final look of the plan has been lifted almost exactly from Stanley_Whites training log after I read the extensive discussion around his training with Shaf from 2013/14.

Goal is to get stronger, maintain muscle mass. Maybe add a little. Assume diet will be focused to allow this.

Lifting will be split into A and B sessions, rotated twice through a fortnightly plan for a 4 week training block. The first 4 weekly training block will be a volume phase, the second an intensity phase. Week 9 will be a rest/deload week. Then we start again, with slightly higher weights and maybe a slight variation in the lift, but the movement would remain the same.

Fleshing out the above to show what it actually looks like:

Weeks One and Three:
M: Bench / Squat / Pull up
W: Deadlift / Row
F: Bench / Squat / Pull up

Weeks Two and Four:
M: Bench / Deadlift / Row
W: Squat / Pull up
F: Bench / Deadlift / Row

As you can see over the two week training period, I bench 4x and do all other lifts 3x.

Volume block will be 5 ladders of 1,2,3 for 30 reps. Other options are 3 ladders of 2, 3, 5 or an abbreviated version of 50/20 (40/15 most likely).
Intensity block will be 5 sets of 3, increasing weights each week. Other sensible options can be considered for future blocks.

Block plans refer to bench, squat and deadlift. Pull ups done however, but i envisage supersetted with the main lifts. Rows done for higher rep sets.

The fewer movements on a Wednesday works well with the family schedule. Monday and Friday I can do whilst the girls are at school which maximises family time when I am needed most.

Lunch time cardio (3 mile run) can continue on tuesdays and thursdays when I at work.

I *think* I have put down all my thoughts and reasonings. Please add anything you think may be helpful. Lets get a discussion going.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Mon Nov 02, 2015 4:39 pm

Training efficiency program.

Volume phase 1, wk1, d1

1a. Squat:
Bar x 2 x 10
60kg x 8
90kg x 6
110kg x [1,2,3]
100kg x 4 x [1,2,3]

Had always planned to start at 100kg, but decided last minute to up it. However, as it was the first session back my squats as normal felt rubbish so I reverted back to the plan.

1b. Chin ups: 7 x 5

2a. Bench
Bar x 10
35kg x 8
50kg x 6
70kg x 5 x [1,2,3]

2b. Chin ups: 5 x 5

^^all done in 50 minutes so used the final 10 for the following bonus work

3a. Facepulls: '40' x 3 x 15
3b. Decline bench sit ups: 3 x 15

4.  Db lateral raise drop set:
15kg x 8
12.5kg x 10
10kg x 12

In, done and off the gym floor again within an hour like planned.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Wed Nov 04, 2015 1:50 pm

Wed 04.11.15

Volume phase 1, w1, d2

1. Deadlift:
70kg x 8
110kg x 6
125kg x 15 x 2
- the work sets done on the minute

2a. Chest supported BB row:
35kg x 10
50kg x 10
65kg x 5 x 10

2b. Single arm kb ohp:
10kg x 10/10
16kg x 10/10
20kg x 5 x 10/10

55 minutes.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Fri Nov 06, 2015 6:19 pm

Friday 06.11.15

Volume phase 1, w1, d3

1a. Skwats:
Bar x 2 x 10
60kg x 8
90kg x 5
102.5kg x 5 x [1,2,3]

1b. Pull ups: 7 x 4

2a. Bench:
Bar x 2 x 10
40kg x 8
55kg x 5
72.5kg x 5 x [1,2,3]

2b. Pull ups: 5 x 4

48 minutes.

Extra work
3a. Facepulls: '40' x 3 x 15
3b. Pallof press: '40' x 3 x 15/15
Last edited by chi on Tue Nov 10, 2015 9:09 am, edited 1 time in total.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Tue Nov 10, 2015 9:07 am

Mon 09.11.15

Volume phase 1, w2, d1

1. Deadlift:
Bar x a load
70kg x 8
110kg x 5
127.5kg x 15 x 2 - sets done on the minute.

2a. Bench:
Bar x 2 x 10
40kg x 8
60kg x 5
75kg x 5 x [1,2,3]

2b. Inverted rows: +15kg x 7 x 8

Bonus work as still under 1hr

3a. Kneeling roll out: 2 x 12
3b. Db lateral raises: 10kg x 2 x 12
3c. BB curls: 30kg x 2 x 12
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Wed Nov 11, 2015 9:22 am

Wed 11.11.15

8.15am - up since pre 5am with the baby

Vol Phase 1, w2, d2

Squats:
bar x 2 x 10
60kg x 8
90kg x 5
105kg x 5 x [1,2,3]

s/s

Parallel grip pull ups:
bw x 6, 8, 6, 6, 6, 6, 8

Done in under 30 minutes, time for work.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Thu Nov 12, 2015 9:57 pm

Wed 11.11.15

Recovery walk, 3 miles, 45:00


Thurs 12.11.15

Run, 3 miles, 27:45
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Fri Nov 13, 2015 4:37 pm

Friday 13.11.15

Deadlift:
Bar x 10
70kg x 8
110kg x 5
130kg x 15 x 2
- doubles on the minute.

Bench:
Bar x 2 x 10
40kg x 8
60kg x 5
77.5kg x 5 x [1,2,3]
- 30s between rungs

Tbar row (parallel grip handle)
+25kg x 2 x 10
+50kg x 10
+55kg x 8
+60kg x 6
+65kg x 4
+50kg x 15

58 minutes and done.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Mon Nov 16, 2015 6:59 pm

Monday 16.11.15

6.15am - walk 3 miles, baby in front carrier

12.45 - Volume phase 1, wk3, d1

1a. Squat:
Bar x 2 x 10
60kg x 8
90kg x 6
107.5kg x 5 x [1,2,3]

1b. Chin ups: 7 x 6

2a. Bench
Bar x 10
50kg x 8
65kg x 5
80kg x 5 x [1,2,3]

2b. Chin ups: 6 x 6
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Wed Nov 18, 2015 9:03 pm

Tues 17.11.15

3 miles, 28:21.

Done.
Last edited by chi on Wed Nov 18, 2015 9:05 pm, edited 1 time in total.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

chi
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Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Training the basics, an exercise in efficiency.

Post by chi » Wed Nov 18, 2015 9:04 pm

Wed 18.11.15

6am - 1hr walk, 3.6 miles, with baby in front carrier.

5pm - volume phase 1, w3, d2.

1. Deadlift:
Bar x 10
70kg x 8
110kg x 5
132.5kg x 15 x 2
- doubles on the minute.

2a. Inverted rows:
Bw x 10
+15kg x 3 x 15
Bw x 15

2b. Single arm db ohp:
15kg x 10/10
22.5kg x 5/5
20kg x 3 x 10/10

Done in ~40 minutes.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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