Pounds to Kilos: A beast abroad

[allaroundbeast]

BBers,
I've recently relocated to the UK, and this thread will document my struggles and triumphs in a country where you're either skinny or a rugby player.
My log, such as it was, in America can be found here: http://forum.bodybuilding.com/showthread.php?t=130568893
My program is attached, and I go 4x weekly. Every third week is a light week. I've been here for a few weeks already, so I have some catching up to do. Enjoy!

Cheers (that's what they say here),
aab

[Canadian_Lifter]

Hey Tmoney don't drink too much kk bye <3

[beertank23]

Cheers mate!

[allaroundbeast]

Aight troops,
Today was my first day back from getting my bearings/taking a light week, so here's the heavy in kilos. To convert to pounds, multiply by 2.2.

Bench - 92.5kg x5, 80kg x9
Really pushed it to the limit with this one. I want to get up to 100kg x 5 before I leave. At the gym I use here, there's only one bench that isn't incredibly jank, so sometimes I'm in a four-man rotation to use the thing. Gym design is not so hot here.

Curl-up (underhand pullup) - 10kg x6 reps x3 sets
Went into this thinking I could do 25kg x6, which I quickly learned is not the case. oh well, this was my first time doing weighted pullups in about a year.

Barbell Bent Over Row - 70kg x6 reps x3 sets
Really should have pushed this one harder, maybe 80kg or so next time.

Abs - Standard weighted crunches on a ball and some knee raises.

It felt good to be back lifting heavy, and as a reminder, my program is at the top of the thread.

Cheers,
aab

[allaroundbeast]

Players,
Today I got to use the one good thing about my UK gym: the platforms. Clean and jerk is easier when you can just drop that ish... Remember, to convert kilos to pounds, multiply by 2.2.

Clean and Jerk - 82.5kg x3 reps x2 sets
The clean was easy, but I don't think I'm getting the jerk right, and it's holding me back. Probably need some tech work here.

Shrug - 100kg x6 reps x3 sets
Nothing fancy here, I'll move it up next week.

Squat - 140kg x4 reps
I gave this one my all, and probably could have gotten 5 reps with a spotter, but I didn't think it was a good idea to blow a blood vessel for no reason. I'll get 5 reps next time.

Program at top of thread, holla at me.

Cheers,
aab

[allaroundbeast]

Yo,
Lifted with a cold today, but nothing a little jack3d couldn't fix (shoutout to USPlabs)!

Bench - 95kg x2, 95kg x1
Maybe it was because I was sick, but I had nothing in the tank today. Smh...

Lat Pulldown - 60kg x6 reps x2 sets
Too easy.

DB Incline Bench - 30kg x6 reps x3 sets
Got it done, move up to 35 or 32.5 next week.

Abs - Standard weighted crunches on a ball.

Cheers,
aab

[allaroundbeast]

Exciting news: New program for March! It's attached.

Clean and Jerk - 85kg x3 reps, x2 reps
Still ain't jerkin it right :(

Shrug - 110kg x6 reps x2 sets
Need to work on grip strength definitely.

DB Overhead One-Arm Squat - 22.5kg x5 reps x3 sets
This one was new to me, but once I figured it out I liked it.

Squat - 120kg x5 reps, x4 reps
Since I'm doing three squat exercises today, I didn't get near my max on actual squats. Whatever, I'm glad to have some variety.

Program attached, let's gooooo!

Cheers,
aab

[allaroundbeast]

All,
What a great day! The only thing left to do is eat about a pound of chicken.

Bench - 92.5kg x5,
After last week I thought I should drop the weight down a bit, and as a result this wasn't too hard. I'll try for 95kg again next time.

Underhand Pullup - 10kg x8 reps, x5 reps, Body weight x8 reps
No way I could do 10kg for three sets of eight. I'll try next time with 5kg.

DB Incline Bench - 35kg x5 reps x3 sets
Right on the money here. Move up to 37.5 next time.

Abs - Crunches and pull-ins.

Cheers,
aab

[allaroundbeast]

Clean and Jerk - 85kg x3 reps x2 sets
Easy. Might even move up next time!

Shrug - 110kg x6 reps x2 sets
Again, easy.

DB Overhead One-Arm Squat - 25kg x5 reps x3 sets
Challenging, but doable. Move it up next time!

Squat - 130kg x4 reps
Again, easy.

Today was a great day, like everything went right. Can't wait to hit em up again Sunday or Tuesday.

Til then,
aab

[allaroundbeast]

All,
Probably should have waited until Tuesday, as I was still tired from the last workout.

Bench - 95kg x2,
I'm going to keep the weight and try to move the weight up. I want 5 reps on this by the end of the month.

Underhand Pullup - 5kg x8 reps, x8reps, x5reps
Almost! I'll bet I could've gotten this if I hadn't cleaned yesterday.

DB Incline Bench - 35kg x5 reps x3 sets
I tried 37.5 and only got 2 reps out. It was reallllll heavy, but I'll try again next time.

Abs - Crunches and pull-ins.

Cheers,
aab

[allaroundbeast]

Just checkin in, pretty routine day.

Clean and Jerk - 87.5kg x3 reps x2 sets
Turns out I've really been clean and pressing this whole time, not jerking... oh well.

Shrug - 115kg x6 reps x2 sets
Easy peasey

DB Overhead One-Arm Squat - 27.5kg x5 reps x3 sets
Up to 30 next time

Cheers,
aab

[allaroundbeast]

Sorry I'm late, folks!

Bench 95kg x4
This was a real struggle, so I'll keep the weight for next time.

Chin-up 5kg 3 sets of 8
Again, pretty rough, but I got it done.

DB Inc Bench 37.5kg 3 sets of 5
I couldn't believe I got this one, but there it is. 40kg, here I come.

and... Bonus!

Clean - 90kg 2 sets of 3
I finally hit the threshold: I can't jerk or press or do anything to get 90kg over my head at the moment. I've decided it's worthwhile to do cleans alone and then try to figure out the jerk on its own.

Shrug - 120kg 2x 6

DB overhead squat - 30kg 3x 5
A struggle, so I think I'll keep it for next time.

Squat - 140kg x4
Beast modeeee! I'll be at approximately 315lb next time I squat heavy, at this rate. I'm stoked!

Cheers,
aab

[allaroundbeast]

Light week this week, so not a lot going on. I'll be back on Sunday with the goods.

[allaroundbeast]

Boys and girls,
Finally back on heavy weight after taking a light week. Let's get right to it, shall we?

Bench 97.5kg x2
What a miserable day for bench. I was one of FOUR guys trying to use the ONE decent bench in the gym, so I was all off kilter for warming up, etc.. anyway, 97.5 is really heavy for me, so I'll keep the weight and hope to build up to 4 reps eventually.

Chin-up 7.5kg 3 sets of 8
Had to split the last set of eight into four and four, so I need to spend some time on this weight. Still, not bad.

DB Inc Bench 40kg 3-2-1
Woof. Was shooting for three sets of five here, but a 3-2-1 was the best I could manage. The barbells are so big that it's a struggle just to get them into position, but I'll keep the weight and just keep building up on reps. Wish me luck!

Thanks for checking in,
aab

As a side note, I've run out of my multis and fish oil and am getting low on jack3d and protein shakes... I may be going totally supp-free before the end of this log O.o

[allaroundbeast]

Team,
Even though yesterday went pretty poorly, today was excellent. Truth be told, I forgot what weight I was on last time, so I just took my best guess. No regrets though.

The numbers:
Clean - 90kg 2 sets of 3
this went really well, so I'm thinking 95kg next time.

Shrug - 125kg 2x 6
I mean, what can you really say about shrugs? I picked up the bar and shrugged my shoulders a few times, and I'll do it again next time.

DB overhead squat - 30kg 3x 5
No problem. I'll move it up to 32.5 next time.

Squat - 140kg x3
Definitely a good three reps, but I was tired from the cleans and overhead squats. I'm sure I could do 150kg at least if I were fresh.

Incline curls - 6kg 4x 15
Too light.

Kickbacks - 10kg 4x 15
Too light!

Like I said, a great day. I'm looking forward to benching again on Friday.

Cheers,
aab

[allaroundbeast]

Boys and girls,
Not sure where I left off last time, so I'll just cut to today. This is my last workout of this kind, since I'll switch to the April program on the first of April (obviously). I'm officially out of protein powder, multivitamins, and fish oil, leaving me with jack3d and creatine monohydrate. I'm going to use this as a chance to see if I experience any negative effects from dropping supplements as I run out. Stay tuned!

Bench 97.5kg 3
Woo! Almost up to 4 reps, and then I can throw on the big 100kg (220 lb). This would be great to accomplish before I leave in May, but I just don't think I'm eating enough to do it. I'd eat more, but then I'd be broke... I need to figure that out.

Chin-up 7.5kg 8-8-6
Not bad, still struggling to get those last two reps on the last set, but I think it's pretty respectable.

DB Inc Bench 40kg 3-3-1
Shooting for 3 sets of 3, and still struggling with that last set. The hardest part about this lift is just getting the dumbbells in position and getting the first rep up since 40kg (88lb) dumbbells are so unwieldy. I'll keep after it.

Word up,
aab

[allaroundbeast]

Squad,
Last time squatting for a couple months : ) I'll post the April Workout when I start it, which might actually not be for a while, as I'll be on vacation next week.

The numbers:
Clean - 95kg 2 sets of 3
Finally! I can see 100kg... It's calling me.

Shrug - 135kg 2x 6
This was doable with a mixed grip, but I'm not sure I want to use a mixed grip on shrugs... thoughts?

DB overhead squat - 35kg 3x 5
Holy cow this is heavy. I'm more worried about getting the weight up there in the first place than I am actually doing the lift.

Incline curls - 8kg 4x 15
Too light.

Kickbacks - 12.5kg 4x 15
Too light!

As I mentioned, this was my last workout on the March program. I'll update you with the April program next time.

Cheers,
aab