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

Re: Training the basics, an exercise in efficiency.

Post by chi » Sun Feb 28, 2016 10:46 pm

Thurs 25.02.2016

1pm - run/walk 3 miles in 35 minutes



Friday 26.02.2016

12.30pm - NSP W7 D3

1. Limber 11

2. Deadlift:
40kg x 10
70kg x 8
120kg x 5
142.5kg x 5 x 5

3. Box squat, just an experiment (to taller hammer strength bench, just above parallel)
bar x 10
then 50/70/90/110/130kg x 5

4. Parallel grip pull ups: bw x 4 x 8

5. Smith machine shrugs (with the bros!)
90kg x 4 x 15

6. EZ Bar curls:
+20kg x 3 x 12



Sunday 28.02.2016

5.15pm - NSP W7 D4

1a. OHP:
bar x 10,
35kg x 5
50kg x 5
57.5kg x 5 x 5

1b. Pullaparts: 8 x 15

2a. Low inc db bench: 25kg x 15, 15, 15, 15, 11
2b. Inv rows: bw x 5 x 15

3. tricep pushdowns: '60' x 3 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 » Mon Feb 29, 2016 9:17 pm

Monday 29.02.2016

12.45pm - NSP W8 D1

1. Squats
bar x 10
70kg x 10
110kg x 5
belt on
132.5kg x 3
125kg x 4 x 5

2a. RDLs: 105kg x 4 x 8
2b. Shrugs: 105kg x 4 x 10

3a. WG LPD: 65kg x 4 x 12
3b. Pallof press: '45' x 4 x 10/10 w/pause every rep
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 » Sun Mar 06, 2016 10:46 pm

Tuesday 01.02.2016

6am - 4.25 mile walk with baby in sling, 68 minutes



Wednesday 02.02.2016

NSP W8 D2

1a, Bench:
bar x 10
50kg x 10
75kg x 6
92.5kg x 3, 87.5kg x 4 x 5

1b. Double D grip cable seated row:
'50' x 10, '87.5' x 7 x 10

2a. Single arm standing db ohp:
15kg x 2-3-5 per arm
22.5kg x 4 x 2-3-5 per arm

2b. Leg raises: 5 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 » Sun Mar 06, 2016 10:52 pm

Started working with Jonny and Yusef at Propane Fitness with their group diet coaching program for this summers shreddz.

These pictures are my starting point at 85kg

Image
Image
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 » Sun Mar 06, 2016 11:18 pm

Friday 04.03.2016

Propane week 1 - lower (deads focus)

1. limber 11

2. Block pulls (weights raised approx 4 inches): 145kg x 5 x 5, 132.5kg x 12

3. Front squats: 80kg x 3 x 8

4. Narrow leg press: 120kg x 2 x 15, 140kg x 15, 160kg x 15

5a. leg exnts: '50' x 15, '65' x 2 x 15
5b. reverse crunches: 3 x 15

decided to switch back to conventional but played safe by not pulling from the floor.
Front squats were nice and snappy
leg press was a range finder, not done them for years


Sunday 06.03.2016

Propane week 1 - upper (bench focus)

1. defranco 3 move upper w/up

2. Bench: 90kg x 5 x 5, 80kg x 15

3. Bench rows: 70kg x 3 x 8

4a, WG LPD: 72.5kg x 4 x 10
4b. 45deg bench db press: 30kg x 3 x 10

5. EZ bar curls: 20kg x 3 x 15

all fairly straight forward
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 Mar 07, 2016 9:27 pm

Monday 07.03.2016

Propane week1 - squats:

1. Limber 11

2. Squats: 127.5kg x 5 x 5, 115kg x 10

3. RDL: 105kg x 3 x 8

4a. Leg curl: 50kg x 15/12/12/11
4b. Smith machine calf raises: +80kg x 15, +100kg x 2 x 15

5. decline bench sit ups: +20kg x 3 x 15

very simples!
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 Mar 09, 2016 10:17 pm

Tuesday 08.03.2016

1pm - walk/jog 3 miles in 38 minutes, 11 pull ups on a set of playground monkey bars I passed


Wednesday 09.03.2016

4.45pm - Propane W1 - OHP

1. OHP: 57.5kg x 5 x 5, 52.5kg x 9

2a. Chins: bw x 10/10/9/9
2b. Flat db bench: 35kg x 10/8, then 30kg x 10/10

3a. Inverted Row: +10kg x 14/12/10
3b. Rope tricep pushdowns: '40' x 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: Training the basics, an exercise in efficiency.

Post by chi » Sun Mar 13, 2016 10:19 pm

Thursday 10.03.16

3 mile walk/jog in 35 minutes



Friday 11.03.16

Propane week 2 - pulls

1. limber 11

2. Block pulls (weights raised approx 4 inches): 155kg x 5 x 3, 140kg x 12

3. Front squats: 85kg x 4 x 6

4. Narrow leg press: 160kg x 4 x 15

5a. Single leg extns: '35' x 3 x 15/15
5b. Leg raises: 3 x 15



Saturday 12.03.2016

Propane week 2 - upper (bench focus)

1. defranco 3 move upper w/up

2. Bench: 95kg x 5 x 3, 87.5kg x 12

3. Bench rows: 75kg x 4 x 6

4a, WG LPD: 80kg x 4 x 10
4b. 45deg bench db press: 35kg x 3 x 10

5. EZ bar curls: 22.5kg x 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: Training the basics, an exercise in efficiency.

Post by chi » Mon Mar 14, 2016 10:27 pm

Monday 14.03.2016

Propane week 2 - squats:

1. Limber 11 (skipped today)

2. Squats: 135kg x 5 x 3, 122.5kg x 10
(Supersetted with 5 or 6 sets of 20 band pullaparts)

3. RDL: 112.5kg x 4 x 6

4a. Leg curl: 50kg x 15/15/15/12
4b. Smith machine calf raises: +100kg x 3 x 15

5. decline bench sit ups: +20kg x 3 x 15
(Kb held goblet style)
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 Mar 16, 2016 10:14 pm

Tuesday 15.03.2016

1.30pm - walk/jog 3 miles in 35ish minutes, phone battery died


Wednesday 16.03.2016

1.30pm - walk 3.5 miles in 42 minutes


4.45pm - Propane W2 - OHP

1. OHP: 60kg x 5 x 3, 55kg x 10

2a. Chins: bw x 10/10/10/10
2b. Flat db bench: 35kg x 8, then 32.5kg x 10/10/10

3a. Inverted Row: +10kg x 12, +5kg x 15, bw x 15
3b. Rope tricep pushdowns: '42.5 x 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: Training the basics, an exercise in efficiency.

Post by chi » Fri Mar 25, 2016 11:36 pm

Thursday 17.03.16

Bonus session in a shitty hotel gym pre work night out

1. Db lateral raises: 10kg x 5 x 10

2a. LPD: '10' x 3 x 12, '7' x 2 x 18
2b. Shrugs on lying chest press machine: ? x 5 x 12

3a. DeFranco's 2 band facepulls to ext rotation to Y press: 3 x 20
3b. Rear felt flies: 6kg x 3 x 15
3c. Pushdowns: ? x 3 x 15
3d. EZ curls: +25kg x 15/12/10
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: Training the basics, an exercise in efficiency.

Post by chi » Fri Mar 25, 2016 11:37 pm

Friday 18.03.16

Post night out and two hours of sleep, plus short on time


Propane W3 - deadlifts

Limber 11 - skipped

1. Deadlifts: 157.5kg x 5 x 2, 167.5kg x 1, 177.5kg x 1

2. Front squats: 90kg x 5 x 5

Leg press - skipped today

3a. Leg extns: 50/65/72.5 x 15
3b. Reverse crunches on decline bench: 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: Training the basics, an exercise in efficiency.

Post by chi » Fri Mar 25, 2016 11:37 pm

Sunday 20.03.16

Propane week 3 - bench

1. defranco 3 move upper w/up

2. Bench: 97.5kg x 5 x 2, 102.5kg x 1, 107.5kg x 1, 112.5kg x 1

3. Bench rows: 80kg x 5 x 5

4a, WG LPD: 87.5kg x 4 x 10
4b. 45deg bench db press: 35kg x 9/8/7

5. EZ bar curls: 25kg x 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: Training the basics, an exercise in efficiency.

Post by chi » Fri Mar 25, 2016 11:37 pm

Monday 21.03.2016

Propane week 3 - squats:

1. Limber 11

2. Squats:
140k x 5 x 2
147.5kg x 1
152.5kg x 1
157.5kg x 1

3. RDL: 120kg x 5 x 5

4a. Leg curl: 55kg x 15/15/10/10
4b. Smith machine calf raises: +110kg x 3 x 15

5. decline bench sit ups: bw x 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: Training the basics, an exercise in efficiency.

Post by chi » Fri Mar 25, 2016 11:37 pm

Friday 25.03.16

Noon

DeFranco's 3 move upper w/up

1. OHP: 62.5kg x 5 x 2, 65kg x 1, 70kg x 1, 75kg x 1

2a. Chins: bw x 10, bw x 8/8/10*/8
2b. Push ups on handles: 5 x 20
*long rest between sets 3 & 4

3a. Inverted Row: bw x 3 x 15
3b. Rope tricep pushdowns: '45 x 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: Training the basics, an exercise in efficiency.

Post by chi » Sat Mar 26, 2016 8:44 pm

Sat 26.03.16

Propane W5 - deadlifts

Skipping from week 3 to 5 in the program as week 4 is a Deload and I am away on holiday in a weeks time

1. Limber 11

2. Deadlifts: 150kg x 5 x 4, 117.5kg x 15

3. Front squats: 80kg x 4 x 8

4. Leg press: 160kg x 50 reps (25, 10, 10, 5) in 5 minutes

5. Leg extns: 65 x 3 x 20

Reverse crunches - out of time
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 Mar 28, 2016 9:31 pm

Monday 28.03.2016

2pm - Propane W5 - bench

only had a 1hr slot to train, wife at home ill looking after 3 kids, i think i was doing very well to manage that, so skipped the warm up and got straight into it

1. Bench: 92.5kg x 6 x 4, 72.5kg x 18

2. Bench rows: 72.5kg x 4 x 8

3. 45 deg db bench (10minute EDT style): 32.5kg x 12/8/8, 28kg x 7/7/7 = 46 reps
- never going to get near 50 reps with the 32s so dropped the weight

4. WG LPDs: 72.5kg x 2 x 15, 65kg x 15
- just some sets to get some quick volume in, had to work in so did straight sets not edt style
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 Apr 14, 2016 8:33 am

Thursday 29.03.16

1. Squat: 130kg x 6 x 4, 102.5kg x 15

2. RDLs: 85kg x 4 x 8

3. Smith machine calf raise (5 mins EDT):
+100kg x 70 reps (2 x 15, 4 x 10)

4. Leg curls (10 mins EDT): 100 reps (50kg x 25 reps, 40kg x 25 reps, 30kg x 50 reps)

5. Decline bench sit ups (5mins EDT): +16kg x 40 reps (4 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: Training the basics, an exercise in efficiency.

Post by chi » Thu Apr 14, 2016 8:34 am

Thursday 31.03.16

1. OHP: 60kg x 6 x 4, 47.5kg x 12

2. Chins: bw x 50 reps, took about 15 minutes

3. CGBP (10 mins EDT): 75kg x 44 reps
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 Apr 14, 2016 8:35 am

Monday 11.04.16

1. RDLs: 95kg x 4 x 7
2. Squats: 140kg x 6 x 3, 112.5kg x 10
3. Leg curls (10mins EDT): 35kg x 90 reps
4. Decline bench sit ups (5mins EDT): +10kg x 46 reps

I HATE with a passion the first squat session back after a break. They always seem hard, it's as if I have to train them more frequently than any other lift or I lose the ability to squat. Having said that, although these were not pretty I am pleased with the work I got 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 » Thu Apr 14, 2016 8:36 am

Wednesday 112.04.16


Training W6, U1
1. Bench: 97.5kg x 6 x 3
(Forgot the amrap set)
2. Bench row: 77.5kg x 4 x 7
3a. Seated db ohp: 17.5kg x 3 x 20
3b. WG LPD: '50' x 3 x 20

Only had 50 minutes to train so didn't do the accessory work exactly as per the plan.
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 Apr 15, 2016 8:49 pm

Friday 15.04.16

Propane W6 L2

1. Deadlift: 157.5kg x 5 x 3
2. Front squat: 87.5kg x 4 x 7
3. Leg press (5 minutes EDT): 170kg x 50 reps
4a. Straight leg reverse crunches: 3 x 10
4b. Kneeling ab wheel roll outs: 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: Training the basics, an exercise in efficiency.

Post by chi » Sun Apr 17, 2016 9:19 pm

Sun 17.04.16

Propane W6 U2

1a. OHP: 62.5kg x 6 x 3, 50kg x 13
1b. Chin ups: bw x 6 x 8

2. CGBP: 80kg x 8, 6, 70kg x 8, 8

3a. Inv Row: 2 x 15
3b. Pushdowns: '40' x 2 x 25
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 Apr 18, 2016 8:22 pm

Monday 18.04.16

Propane W7 L1

1. Squats: 142.5kg x 4 x 2, 150kg x 2 x 1

2. RDLs: 100kg x 4 x 6

3a. Smith machine calf raises: +120kg x 5 x 10
3b. Leg curls: '40' x 10, '50' x 4 x 10
3c. Decline bench sit ups: +16kg x 5 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: Training the basics, an exercise in efficiency.

Post by chi » Fri Apr 29, 2016 11:12 am

Wednesday 20.04.16

5.45am - walk 5.2miles in 80 minutes with baby in sling

4.45pm - Propane W7 U1

1. Bench: 100kg x 4 x 2, 105kg x 1, 110kg x 1

2. Bench row: 82.5kg x 4 x 6

3a. Seated db ohp: 20kg x 5 x 15
3b. WG LPD: '65' x 5 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

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