:::::::::BUILDING THE ALPHA FEMALE:::::::::

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Beer Jew
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:::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Mon Apr 29, 2013 11:53 pm

Why not. Lets try and log this stuff.

Goals: Get stronger, leaner and sexier


Lifting: 1.5 hours

Bench: 90kg x 1 x 10; 70kg x 10 x 5 (weight x reps x sets)

Squats: 130kg x 1 x 10; 95kg x 1 x 5;

Pause squats: 95kg x 2 x 5 (done with 3 second pause in hole)

Shrugs: 150kg x 10 x 6 (Deadlift then shrug. Done on platform not in rack)

Superset some high rep cable curls and push downs


Squash: (1 hour)

Played squash for an hour. Several decent games. Got some really nice rally's in. Was drenched in sweat by the end of it.


Total: 2.5 hours

Body weight: 85kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Wed May 01, 2013 1:00 pm

Started taking vitamin D3. Took 30,000 iu yesterday and 40,000 today. So far doesn't feel like I'm getting anything off it.

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Wed May 01, 2013 7:33 pm

I appear to have come down with some sort of virus or the flu. Full body deep muscle aches, splitting headache etc...

I wonder if it could be caused by the sudden influx of vitamin D.

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Fat Cat » Wed May 01, 2013 11:25 pm

Randomly consuming large doses of chemicals--even so-called vitamins--without any prescription or analysis might not be...optimal.
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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Fri May 03, 2013 3:03 pm

Squash - 1 hour

Played squash for an hour last night. Not such a great game, got a lot going on outside the gym/squash, so got very little time or concentration.

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Fri May 03, 2013 5:36 pm

Had flu for last two days, eaten basically nothing, so pretty shitty training.

Lifting - 1 hour

Push press: 60kg x 5,5 70kg x 5 75kg x 7 60kg x 10,10,8

Deadlift: up to 160kg x 5

Shrugs: 150kg x 10 155kg x 8,8

Superset some curls and push downs

Body weight: 84.8kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Sun May 05, 2013 9:29 pm

Lifting - 2 hours

Bench: 92.5kg x 1 x 10; 72.5kg x 10 x 2; 62.5kg x 10 x 3

Squat: 135kg x 1 x 8

Superset some curls and tricep thingys

Farmers Walk: 70kg per hand, 6 trips for a total of about 200ft

Bodyweight: 85kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Mon May 06, 2013 11:36 pm

Lifting - 1 hour

Push press: 90kg- 5x2

Squats: 120kg- 5x2

SLDeficitDeadlift: 130kg- 5x2

Shrugs: 150kg- 15,10; 170kg- 10,10


Squash - 1 hour

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Thu May 09, 2013 11:22 pm

Lifting - 1 hour

Push press: 80kg x 5; 65kg x 5,8,8; 50kg x 20

Deadlift: 170kg x 5

Shrugs: 170kg x 10,10,10; 200kg x 3,3; 250kg x 1,1,1 (All sets from one inch above knee height in rack. Take bar off rack, perform set, then put the bar down. 250kg ones ended up being a fast rack pull with a shrug at the top)



Bodyweight: 84.8kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Mon May 13, 2013 12:42 pm

Last night....

Lifting- 2 hours

Bench: 90kg x 2,2,2,2,2,2,2,1,1,1; 70kg x 8,8,5,4,5,4

Squats: 110kg x 3,2; 120kg x 2; 130kg x 1,1,1,1,1; 135kg x 1; 142kg x 1

Pause front squats (5 seconds in the hole): 70kg x 1,1,1,1

Shrugs (Deadlift first): 165kg x 10,10,10,10

Superset some curls and tricep thingys


Squash - 1 hour

Awesome game. Had sweat dripping down my eyes by the end of it. My dad came with to watch and played a couple of games with me for the first time in 30 years.


Bodyweight: 84.3kg

And now for a totally homosexual picture of me. I need to work on that stomach a little...
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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Fri May 17, 2013 6:03 pm

Squash - 1 hour

Lifting - 1 hour

Push Press: 60kg x 5; 70kg x 5; 80kg x 5; 90kg x 3;

Push Press: 10 sets of 3 on the minute with 80kg

Deadlift: Up to an easy 180kg

Deficit deadlift: 6 sets of 3 with 140kg on the minute

Bodyweight: 83.9kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Sun May 19, 2013 9:36 pm

Lifting - 2 hours

Paused bench: 90kg x 10 x 1 on the minute

CGBP: 80kg x 10 x 3 on the minute

Squats: 120kg x 10 x 2 on the minute

Paused front squats: 80kg x 10 x 2 on the minute

Curls: 6x6

Lying skullcrushers: 12,10,10,10,10,10

Deadlift followed by shrugs: 150 x 10, 180 x 10, 180 x 6 - ran out of juice here, did some half arsed face pulls and front plate raises and called it a day.

Bodyweight: 84.6 kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Tue May 21, 2013 5:15 pm

Last night:

Squash: 1 hour

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Thu May 23, 2013 11:38 pm

Today:

Farmers walk: 70 kg per hand: 200 ft total

Squash: 1 hour

Body weight: 83.6kg

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Re: :::::::::BUILDING THE ALPHA FEMALE:::::::::

Post by Beer Jew » Mon Jun 10, 2013 10:52 pm

Haven't posted in this for a while. Training been very erratic. I've been incredibly busy, managing to train once or twice a week at most.

I've just started following the Dinosaur Training Routine Number 1 from the archives. This is my second workout using it. I'll list working sets only. If I don't feel I should increase the weight from the last workout, then I'll simply repeat the last workouts work set for that exercise with an extra work set added in.

Bodyweight: 81kg

Push Press: 84kg x 5,5

Curls: 48kg: 5,5,5

Squats: 140kg: 1; 120kg: 5,5

Bench: 84kg: 5,5

Deadlift: 130kg: 5; 140kg: 5; 150kg: 5; 155kg: 5

Sit-ups: bw+15kg plate: 25

Thick bar hang for one minute.

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