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  1. #61
    Registered User horan's Avatar
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    Originally Posted by Efedrine View Post
    Profile pic looks a lot like the OFS field near dempsey, the one near the scc field.
    probably because it is :P played there a while back

    EDIT: Schweet 3rd page of journal
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  2. #62
    Registered User horan's Avatar
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    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Front squats:
    120lbs
    - It's gonna take a while till i get the grip down...

    Group B (3x10)
    Squats:
    195lbs PR
    - depth wasn't great towards the end of the sets but still think i got to parallel or just above

    Group C (3x10)
    Hyperextensions
    45lbs plate PR

    Group D (3 sets of timed sets)
    Heavy dumbell holds
    40s with 15lb dumbell in each hand PR
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  3. #63
    Registered User horan's Avatar
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    WS4SB
    repetition upper
    horrible day, had to force myself to the gym felt so god damn tired

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 12 PR
    set 2: 6
    set 3: 5
    - Decided to switch to 135lbs and start working my way up from there

    Group B (3x10)
    Rolling triceps extensions
    25lb dumbells
    - reset to 25lbs to work on form, still didn't feel too great

    Group C (4x10)
    Pull-ups
    - last set was sketchy

    Group D (3x10)
    Lateral raises (dumbbell)
    2x30lbs dumbells PR
    1x25lbs
    - had to reset on the last set cause 30lbs was way too much, form was horrible

    Group E (3x10)
    Hammer curls
    40lb dumbells PR


    Group F
    Ab circuit:
    20x sprinter sit ups
    12x V-ups
    12x toe touches
    12x hip ups
    - dat dere abdominal burn
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  4. #64
    Registered User horan's Avatar
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    Progress update, beginning of log to now (about 3 months)

    Weight:
    84kg - 91.5kg
    185lbs - 201lbs

    Bodyfat %:
    Most likely hovering around 15%, might have gone up 1% or so since beginning of log

    Height:
    no change, 190cm or 6'2

    Big 3 1RM (estimated using 1RM calculator):

    Squat:
    242lbs - 276lbs
    Bench:
    163lbs - 197lbs
    Deadlift:
    366lbs - 400lbs (most likely more because I haven't tried deadlifting in the past few weeks and have been seeing some great strength gains with WS4SB)

    Progress picture (first picture was a a few weeks prior to starting the log, 2nd picture was after around a week or so of the log):
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  5. #65
    Banned emaipmene's Avatar
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  6. #66
    Registered User horan's Avatar
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    WS4SB1

    Max effort upper

    Group A (work up to max set of 5):
    incline barbell bench press:
    150lbs x3

    Group B (3x10)
    flat dumbbell bench press:
    65lbs PR
    - awesome

    Group C (4x10)
    barbell rows:
    145lbs PR
    - form was horrid

    Group D (3x12)
    Bent-over dumbbell rear delt flyes:
    35lbs PR

    Group E (3x12)
    Hanging leg raises
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  7. #67
    Registered User horan's Avatar
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    Been struggling with being sick for the past few days so haven't been able to hit the gym, decided to go today just to get out of the house and do something, did sort of a deload type of thing, nothing too heavy

    3x5 Squat: 205lbs

    3x5 Overhead Press: 105lbs

    1X5 Deadlift: 315lbs
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  8. #68
    Registered User horan's Avatar
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    WS4SB
    repetition upper
    wasn't expecting to much since im just coming down from a cold, went surprising well today howwever

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 14 PR
    set 2: 7
    set 3: 6
    - wowowow where did that come from?

    Group B (3x10)
    Triceps extensions
    30lb dumbells
    - not too hard, just trying to perfect form since it's the first time i'm doing these

    Group C (4x10)
    3x10
    1x8
    Pull-ups
    - try to do them a bit more stricter than before

    Group D (3x10)
    Shoulder press (dumbbell)
    1x10 40lb dumbells
    1x9 40lb
    1x8 40lb
    - first time ever doing should press with dumbells

    Group E (3x10)
    barbell curls
    40lbs
    - hurt my write a bit


    Group F
    Ab circuit:
    20x sprinter sit ups
    12x V-ups
    12x toe touches
    12x hip ups
    - gonna increase the amount next time
    Last edited by horan; 12-09-2011 at 03:26 AM.
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  9. #69
    Registered User horan's Avatar
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    went into the gym 2 days ago with the aim of doing max effort upper body but i felt horrible, was tired as **** from a festival here from the past weekend and i had ****ed up one of my fingers during rugby which made gripping a dumbbell impossible; so i just went home and rested

    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Front squats:
    135lbs PR
    - Didn't feel too hard

    Group B (3x10)
    Squats:
    200lbs PR
    - Doubt i should count this, form was terrible and the reps were slow as ****

    Group C (3x12) PR
    Hyperextensions
    45lbs plate

    Group D (3 sets of timed sets)
    Heavy dumbell holds
    50s with 15lb dumbell in each hand PR
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  10. #70
    Registered User horan's Avatar
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    worked out at a pretty ****ty gym today with some friends so did the best that i could, wasn't too serious. All the weights were in kg so that's why they are such weird numbers

    WS4SB
    repetition upper

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: around 135lbs??
    set 1: 19
    set 2: 10
    set 3: 8
    - the gym only had a smith machine, put on 110lbs cause i heard most smiths are around 15-20lbs. Not gonna count any of the reps as PRs though since it doesn't really count with a smith machine

    Group B (3x10)
    Triceps extensions
    33lb dumbells
    - felt alright, unsure about form
    Group C (4x10)
    1x7
    1x5
    1x3
    Pull-ups
    - no idea why i failed so badly on this

    Group D (3x10)
    Shoulder press (dumbbell)
    44lbs PR
    - didn't even realize i was PRing on this until i got home and converted it

    Group E (3x10)
    dumbell curls
    28lbs
    - got a nice pump from this


    Group F
    Ab circuit:
    20x sprinter sit ups
    15x V-ups
    15x toe touches
    15x hip ups
    Last edited by horan; 12-17-2011 at 05:30 AM.
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  11. #71
    Registered User Otacon5's Avatar
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    Hey man keep up the good work your thread has got me interested in playing rugby i like your lifts and love the dedication keep up the good work!!!
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  12. #72
    Registered User tetrisaddict's Avatar
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    If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

    I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!
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  13. #73
    Registered User horan's Avatar
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    Originally Posted by Otacon5 View Post
    Hey man keep up the good work your thread has got me interested in playing rugby i like your lifts and love the dedication keep up the good work!!!
    thanks man, and im glad my log has gotten you interested in rugby, it's a great sport i'm sure you'd love it

    Originally Posted by tetrisaddict View Post
    If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

    I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!
    yeah i realize my lifts are pretty pathetic but im most likely not gonna be playing at that high of a level at university so i'm hoping my knowledge and experience will make up for lack of strength. Thanks for the info on that academy player though, gives me some goals to work towards

    ....
    i'm back after a 3 week break of no working out, wasn't expecting too much today since i just arrived today after a 13 hour flight and having a horrible diet for 3 weeks with lots of drinking (turned 18 ) so yeah hehe, hopefully ill be back to where i was before the break soon

    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Deadlifts:
    335lbs
    - Last rep was pretty sketchy

    Group B (3x10)
    speed skater squats:
    25lb dumbbells
    - not too sure about form, need to work on this

    Group C (3x10)
    Leg curls
    95lbs plate

    Group D (3 sets of timed sets)
    Heavy dumbell holds
    60s with 13lb dumbell in each hand
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  14. #74
    Registered User horan's Avatar
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    I was told at school today that it looked like i had lost some weight, so when i went home i weighed myself, down 3-4 kgs (6-8 lbs) :S...i guess i ended up doing a mini cut over the break

    today was a better gauge of how much strength i've lost i think, seems like i've mainly lost muscle endurance, max rep bench and pull ups were a lot worse than before the break...but I PR'd on all the other exercises which was very surprising

    WS4SB
    repetition upper

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 10
    set 2: 6
    set 3: 5
    - tried to focus on tucking my elbows in

    Group B (3x10)
    Triceps extensions
    35lb dumbells PR
    - felt pretty easy

    Group C (4x10)
    Pull-ups
    5 reps
    6 reps
    5 reps
    5 reps
    - tried using a wider grip which made it a lot harder but i felt it more in my back

    Group D (3x10)
    Shoulder press (dumbbell)
    45lbs
    1x10 PR
    2x9
    - didn't even realize i was PRing on this until i got home and converted it

    Group E (3x10)
    barbell curl
    50lbs PR
    - felt good


    Group F
    Ab circuit:
    20x sprinter sit ups
    15x V-ups
    15x toe touches
    15x hip ups
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  15. #75
    Registered User horan's Avatar
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    Decided to do some sprint and cardio work today

    800m warm up

    Tabata intervals: 20s sprint - 10s jog x8
    - this absolutely destroyed me, towards the end i was probably sprinting as fast as i was jogging

    Sprints: 30s sprint - 30s walk x5

    i was pretty wrecked after this but felt good to get out and do some cardio and sprint work
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  16. #76
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    Bud, your journal is interesting but don't move to sweden with that name
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  17. #77
    Registered User horan's Avatar
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    damn I lost a lot of strength in the barbell bench press and incline bench press

    WS4SB1
    Max effort upper

    Group A (work up to max set of 5):
    barbell bench press:
    165lbs x3

    Group B (3x10)
    incline dumbbell bench press:
    65lbs

    Group C (4x10)
    Cable x-overs:
    level 12

    Group D (3x10)
    Seated bent-over dumbbell rear delt flyes:
    25lbs

    Group E (3x10)
    Dumbbell side bends
    60lbs
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  18. #78
    Registered User horan's Avatar
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    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Deadlifts:
    345lbs
    - 10lbs off previous PR

    Group B (3x10)
    speed skater squats:
    15lb dumbbells
    - went a lot lower this time and really focused on form...and holy crap it got hard, looks a lot easier than it actually is

    Group C (3x10)
    Leg curls
    110lbs plate PR

    Group D (3 sets of timed sets)
    Heavy dumbell holds
    50s with 15lb dumbell in each hand PR
    - this was painful...
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  19. #79
    Registered User horan's Avatar
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    WS4SB
    repetition upper

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 12
    set 2: 7
    set 3: 5
    - not far from where i was before

    Group B (3x10)
    Triceps extensions
    40lb dumbells PR
    - felt good

    Group C (4x10)
    Pull-ups
    7 reps
    6 reps
    6 reps
    6 reps
    - getting better

    Group D (3x10)
    Shoulder press (dumbbell)
    50lbs
    1x9 PR
    1x6
    1x5
    - don't know what happened with the last two sets

    Group E (3x10)
    barbell curl
    60lbs PR
    - good good good


    Group F
    Ab circuit:
    20x sprinter sit ups
    20x V-ups
    20x toe touches
    20x hip ups
    - that hurt
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  20. #80
    Registered User horan's Avatar
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    cardio work

    800m warm up

    Tabata intervals: 20s sprint - 10s jog x8

    500m run

    Sprints: 70m sprint - 70m walk x5

    felt pretty good
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  21. #81
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    good training mate
    531 for Wrestling: http://forum.bodybuilding.com/showthread.php?t=150559883

    52 books challenge: 9
    Currently reading: "I am Legend"
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  22. #82
    Registered User horan's Avatar
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    WS4SB1
    Max effort upper

    Group A (work up to max set of 5):
    barbell bench press:
    155lbs
    165lbs (spotter was holding onto the bar....)


    Group B (3x10)
    incline dumbbell bench press:
    50lbs

    Group C (4x10)
    Seated cable row:
    77kg
    - have no idea why this machine is in kgs, everything else is in lbs

    Group D (3x10)
    Seated cable x-over:
    level 11
    - have to change this exercise to something different, not one of the available exercises for this group, don't know where i got it from

    Group E (3x12)
    Dumbbell side bends
    60lbs PR
    - easy
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  23. #83
    Registered User horan's Avatar
    Join Date: Mar 2010
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    had our first game of 2012 today, won 30 something to 0. Felt really good, scrummaging and rucking went especially well for me, i think the core work from WS4SB has really helped me improve within those areas and has made me much more stable. Only thing that didn't go so well were the line outs, i'm a jumper and i dont think i got a single ball today, they went to the other team every time, was absolute ****e...
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  24. #84
    Registered User horan's Avatar
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    forced myself to the gym this morning even though i felt pretty sore, went alright

    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Deadlifts:
    1x2 365lbs
    - felt like crap cause i didn't wait long enough between breakfast and working out, still not bad though but i tore up my hand

    Group B (3x10)
    speed skater squats:
    20lb dumbbells PR
    - this went surprisingly well

    Group C (3x10)
    Leg curls
    2x10 125lbs plate PR
    1x10 110lbs plate

    Group D (3 sets of timed sets)
    Heavy dumbell holds
    55s with 15lb dumbell in each hand PR
    - felt good
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  25. #85
    Registered User horan's Avatar
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    WS4SB
    repetition upper

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 13
    set 2: 5
    set 3: 5
    - 1 rep off previous PR

    Group B (3x10)
    Triceps extensions
    45lb dumbells PR
    - sketchy

    No pull ups due to ripped up hand

    Group D (3x10)
    Shoulder press (dumbbell)
    40lbs
    - bad

    Group E (3x10)
    barbell curl
    70lbs PR


    Group F
    Ab circuit:
    20x sprinter sit ups
    20x V-ups
    20x toe touches
    20x hip ups
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  26. #86
    Registered User horan's Avatar
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    circuit work

    3x DeFranco's Dumbell Complex With 30s rest between sets
    Using 25lb dumbell

    10x Front squats
    10x Swings
    10x Unilateral curl + press
    10x Squat jumps


    3x Javorek's Dumbell Complex with 30s rest between sets
    Using 20lb dumbbells

    6x Rows
    6x Power snatch
    6x Squat press
    6x Bent over rows
    6x Power snatch

    Tabata interval circuit (20s work, 10s rest)

    Burpees
    20lb dumbbells deadlifts
    Push ups
    Sprinter Sit-ups
    Paused push ups
    Pull ups
    Burpees
    20lb dumbbells deadlifts
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  27. #87
    Registered User horan's Avatar
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    WS4SB1
    Max effort upper

    Group A (work up to max set of 5):
    barbell bench press:
    165lbs
    - Did 175lbsx6 but the spotter was helping out so much the entire time I really can't count it

    Group B (3x10)
    incline dumbbell bench press:
    2x10 55lbs
    1x7 55lbs
    - So god damn frustrating that I didn't get that last set

    Group C (4x10)
    Seated cable row:
    87kg
    - Not bad PR

    Group D (3x10)
    Seated DB power cleans:
    20lbs
    - First time doing this, harder than I thought it would be

    Group E (3x10)
    Dumbbell side bends
    65lbs PR
    - Easy
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  28. #88
    Registered User horan's Avatar
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    WS4SB
    max effort lower body

    Group A (work up to max set of 5)
    Squats:
    245lbsx3
    - So annoyed I wasn't able to get 5 reps, will try again next time

    Group B (3x10)
    speed skater squats:
    25lb dumbbells PR
    - Need to rotate this, depth was probably not acceptable

    Group C (3x10)
    Leg curls
    125lbs plate
    - Went great

    Group D (3 sets of timed sets)
    Heavy dumbbell holds
    60s with 15lb dumbell in each hand PR
    - Time to move up to 17.5lbs dumbbells
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  29. #89
    Registered User horan's Avatar
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    WS4SB
    repetition upper

    Group A (3 sets of max reps, 60s rest)
    Barbell bench press: 135lbs
    set 1: 14
    set 2: 7
    set 3: 7
    - equalled my previous PR

    Group B (3x10)
    Triceps extensions
    50lb dumbells PR

    Group C (3x10)
    Lat Pulldown
    10x67kg
    3x10 57kg

    Group D (3x10)
    Bradford presses
    60lbs
    - Was much harder than I thought it would be

    Group E (3x10)
    Preacher curls
    10x 45lbs
    10x 50lbs
    10x 55lbs

    Group F
    Ab circuit x2:
    12x sprinter sit ups
    12x V-ups
    12x toe touches
    12x hip ups
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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  30. #90
    Registered User horan's Avatar
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    f--ck.........

    Went out to a track today to do some sprints and stuff, did the usual tabata intervals and then decided to do some 100m sprints...about 70m in i felt a popping sensation in my hamstring, like a a guitar string breaking, and extreme pain...pulled hamstring...so god damn frustrating, the exact same thing happened about a year ago during a rugby match and when I went to see the doctor he told me to be extra careful and make sure to stretch and warm up before doing any sort of sprints in the future...wish i would've listened....

    If anyone reads this, do you have any tips or advice on how to make it heal as quickly as possible? When should I start stretching it?
    Last edited by horan; 01-29-2012 at 04:58 AM.
    "There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."
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