[B]17th November [U]Legs Workout[/U] 94.5kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 5
100kg 1
110kg 1
120kg 1
150kg 1,1,1
110kg 3,3
75kg 10,10,10
Barbell Good Mornings 60kg 6,5,5
Leg Press 160kg 5,5,5
Standing Calf Raise 70kg 8,7,7
Printable View
[B]17th November [U]Legs Workout[/U] 94.5kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 5
100kg 1
110kg 1
120kg 1
150kg 1,1,1
110kg 3,3
75kg 10,10,10
Barbell Good Mornings 60kg 6,5,5
Leg Press 160kg 5,5,5
Standing Calf Raise 70kg 8,7,7
[QUOTE=NickelArse;1566434711][B]17th November [U]Legs Workout[/U] 94.5kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 5
100kg 1
110kg 1
120kg 1
150kg 1,1,1
110kg 3,3
75kg 10,10,10
Barbell Good Mornings 60kg 6,5,5
Leg Press 160kg 5,5,5
Standing Calf Raise 70kg 8,7,7[/QUOTE]
[youtube]JnmwoWvQxWk[/youtube]
[B]19th November [U]Pull Workout[/U] 94.7kg[/B]
Pullups 15,8,6
Barbell Row 60kg 10,8,8
Barbell Shrug 100kg 10,10,10
Had to cut my session short at this point. Had done a heap of gardening over the weekend and my elbows were cooked.
[B]15th November [U]Cardio Workout[/U] 95.1kg[/B]
242 calories burnt
14:40 duration
Heart rate average - 169
Heart rate max - 199
Distance - 2.39km
Pace - 6:06 min/km
[B]20th November [U]Cardio Workout[/U] 94.2kg[/B]
262 calories burnt
15:47 duration
Heart rate average - 164
Heart rate max - 180
Distance - 2.49km
Pace - 6:19 min/km
[B]22nd November [U]Cardio Workout[/U] 94.1kg[/B]
240 calories burnt
14:41 duration
Heart rate average - 164
Heart rate max - 179
Distance - 2.40km
Pace - 6:05 min/km
[B]21st November [U]Push Workout[/U] 94.2kg[/b]
Barbell Bench Press
20kg 10
60kg 4
80kg 2
100kg 3,3,3
Dip 10,8,6
Barbell Standing Shoulder Press 40kg 8,6,5
Incline Barbell Bench Press 50kg 10,8,7
Dumbbell Pec Fly 14kg each 10,10,10
Bench was a mess, I tried to use a folding free weight bench inside a squat rack (the standard bench presses were occupied by dip****s), couldn't get in my grove at all. The rest of the workout was great though.
[B]24th November [U]Legs Workout[/U] 93.3kg[/B]
Mixed Grip Barbell Deadlift
120kg 3
170kg 1
200kg 3,1,1
170kg 1
Barbell Squat 70kg 6,6,6
Barbell Good Mornings 70kg 5,4,4
Barbell Lunge 30kg 4,4,4
Deads were beltless
[B]26th November [U]Pull Workout[/U] 93.5kg[/B]
Pullups 15,8,7
Barbell Row 80kg 6,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 33kg 10,7,5
Neutral Grip Chinups 5,5,5
Hammer Curls 18kg each 6,5,5
[B]27th November [U]Push Workout[/U] 92.7kg[/B]
Dips
Body weight 2
+20kg 8,6,5
Barbell Bench Press 70kg 10,9,8
Standing Barbell Press 40kg 5,5,5
EZ Bar Skull Crushers 38kg 5 33kg 5,4
Dumbbell Kick Back 10kg each 6,6,6
[B]28th November [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 6,5
60kg 3,2
80kg 1,1
120kg 3,3,3
Mixed Grip Deadlift 140kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
This workout was a real grind, really tight glutes some slight knee pain. Happy it's done.
[B]30th November [U]Cardio Workout[/U] 92.8kg[/B]
294 calories burnt
16:15 duration
Heart rate average - 172
Heart rate max - 188
Distance - 2.88km
Pace - 5:39 min/km
Decent pace improvement from my last run, happy with that
[B]1st December [U]Pull Workout[/U] 92.4kg[/B]
Weighted Pullups +40kg 2 +30kg 3,3
Barbell Row 100kg 4,4,4
Barbell Shrug 140kg 6,6,6
EZ Bar Curl 43kg 5,3,3
Neutral Grip Chinups 5,5,5
Hammer Curls 16kg each 9,7,6
[B]2nd December [U]Push Workout[/U] 92.0kg[/B]
Standing Barbell Press 60kg 3,3,2
Barbell Bench Press 90kg 8,6,6
Dips 6,6,6
Dumbbell Lateral Raise 16kg 6,5,5
Dumbbell Shoulder Press 16kg each 10,10,8
Barbell Upright Row 20kg 10.10.10
[B]4th December [U]Legs Workout[/U] 92.2kg[/B]
Mixed Grip Barbell Deadlift
100kg 4
140kg 2
180kg 1
230kg X
220kg 1
200kg 1
180kg 2,2
115kg 10,10
Barbell Squat 70kg 5,5,5
Barbell Good Mornings 70kg 5,5,3
Missed the 230kg new pr, got some vids too
[B]5th December [U]Cardio Workout[/U] 91.7kg[/B]
295 calories burnt
16:52 duration
Heart rate average - 169
Heart rate max - 186
Distance - 2.84km
Pace - 5:55 min/km
Crappy run after deadlifts
[B]7th December [U]Pull Workout[/U] 91.3kg[/B]
Pullups 10,8,6
Barbell Row 60kg 8,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 33kg 8,6,5
Neutral Grip Chinups 5,5,5
Hammer Curls 18kg each 8,6,5
Went to the gym after work, I hate training in the evening
[B]8th December [U]Cardio Workout[/U] 92.0kg[/B]
300 calories burnt
17:28 duration
Heart rate average - 168
Heart rate max - 183
Distance - 2.81km
Pace - 6:11 min/km
Another crappy run, god it was hot this morning too
[QUOTE=NickelArse;1567749931][B]4th December [U]Legs Workout[/U] 92.2kg[/B]
Mixed Grip Barbell Deadlift
100kg 4
140kg 2
180kg 1
230kg X
220kg 1
200kg 1
180kg 2,2
115kg 10,10
Barbell Squat 70kg 5,5,5
Barbell Good Mornings 70kg 5,5,3
Missed the 230kg new pr, got some vids too[/QUOTE]
as promised
[youtube]1OVjQgW_xFE[/youtube]
[B]9th December [U]Push Workout[/U] 91.2kg[/b]
Barbell Bench Press
20kg 6
60kg 4
80kg 1
90kg 1
120kg 2,1,1
100kg 3,3,3
Dip 8,7,7
Incline Barbell Bench Press 50kg 10,8,6
Dumbbell Lateral Raise 16kg each 6,5,5
Dumbbell Pec Fly 14kg each 10,10,10
Great benching session, especially considering my last 7 days have been at an average of 2000 cals with only 55g of carbs per day :)
[QUOTE=NickelArse;1568162361][B]9th December [U]Push Workout[/U] 91.2kg[/b]
Barbell Bench Press
20kg 6
60kg 4
80kg 1
90kg 1
120kg 2,1,1
100kg 3,3,3
Dip 8,7,7
Incline Barbell Bench Press 50kg 10,8,6
Dumbbell Lateral Raise 16kg each 6,5,5
Dumbbell Pec Fly 14kg each 10,10,10
Great benching session, especially considering my last 7 days have been at an average of 2000 cals with only 55g of carbs per day :)[/QUOTE]
[youtube]sEXo_A0E4xk[/youtube]
[B]10th December [U]Legs Workout[/U] 91.2kg[/B]
Barbell Low Bar Back Squat
20kg 6,3
60kg 3,3
100kg 2,1
120kg 1
130kg 2,1,1
100kg 4,4,4
Mixed Grip Deadlift 140kg 4,4,4
Heavy compounds are a bit of a drainer when you’re in calorie deficit :)
[B]11th December [U]Smolov Jr Acclimatisation Wednesday[/U] 90.3kg[/B]
Order of the day is 7x5 @ 75% 1RM but because I’m eating a calorie deficit I’m using 80% of my 1RM to make the calculations as I want just acclimatise to the volume.
Barbell Low Bar Back Squat
20kg 3,3
60kg 3,3
90kg 5,5,5,5,5,5,5
Barbell Bench Press (touch and go)
20kg 5
60kg 3
75kg 5,5,5,5,5,5,5
Seem to have picked up some slight tendinitis in my elbow which I think is due to my squat grip being too narrow. I’ve widened it a bit so hopefully that should settle down. Rest day tomorrow and I’ll endeavour to film it all from now on and switch to paused reps on bench.
[B]13th December [U]Cardio Workout[/U] 90.5kg[/B]
407 calories burnt
30:39 duration
Heart rate average - 146
Heart rate max - 178
2km treadmill run in 10:58 pace 5:29 p/km)
2km bike in 4:05 (7/30 resistance)
500m row in 2:12 (1/10 resistance)
Now today is a 24 hour fast until 20:00
[B]14th December [U]Smolov Jr Acclimatisation Friday[/U] 90.4kg[/B]
Order of the day is 8x4 @ 80% 1RM. Under normal circumstances that would mean Squats at 120kg and Bench at 100kg but as I explained I’m doing this acclimatisation at 80% because I’m in calorie deficit but trying to get my body accustomed to the volume and frequency, the full intensity will come starting 07/01/19 in preparation for my comp.
Barbell Low Bar Back Squat
20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4
Squat form felt really solid, widening my grip was a good move.
Barbell Bench Press (paused)
20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4
No elbow pain during squats or bench so that’s a win
Neutral Grip Chins 5,5,5
Will post vid later.
[B]16th December [U]Smolov Jr Acclimatisation Saturday[/U] 90.1kg[/B]
10x3 @ 85% 1RM
Barbell Low Bar Back Squat
20kg 8
60kg 3,3
105kg 3,3,3,3,3,3,3,3,3,3
Broke in my new SBD sleeves, glad I got the smalls fit perfectly
Barbell Bench Press (mostly paused)
20kg 3
40kg 3
80kg 3,3,3 (Did 3 set at 80kg by mistake d'oh)
85kg 3,3,3,3,3,3,3,3,3,3 (still did the full 10 sets at 85kg though)
Did video this workout too, will post up
Because I did the Saturday workout on Sunday it means back to back tomorrow but should be fine :)
[QUOTE=NickelArse;1568573111][B]14th December [U]Smolov Jr Acclimatisation Friday[/U] 90.4kg[/B]
Order of the day is 8x4 @ 80% 1RM. Under normal circumstances that would mean Squats at 120kg and Bench at 100kg but as I explained I’m doing this acclimatisation at 80% because I’m in calorie deficit but trying to get my body accustomed to the volume and frequency, the full intensity will come starting 07/01/19 in preparation for my comp.
Barbell Low Bar Back Squat
20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4
Squat form felt really solid, widening my grip was a good move.
Barbell Bench Press (paused)
20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4
No elbow pain during squats or bench so that’s a win
Neutral Grip Chins 5,5,5
Will post vid later.[/QUOTE]
[youtube]q5L3qqP8XvA[/youtube]
[B]17th December [U]Smolov Jr Acclimatisation Monday[/U] 90.3kg[/B]
6x6 @ 70% 1RM
Barbell Low Bar Back Squat
20kg 6
45kg 6
85kg 6,6,6,6,6,6
Had to switch to High Bar Squat for my last set as my elbows packed it in, I'd never heard of squatters elbow but apparently it's fairly common, will switch to an open grip and hopefully that clears it up.
I elected not to do Bench today as my elbows were very tender, cleared up after an hour or so though. Will do bench tomorrow morning.
[B]18th December [U]Smolov Jr Acclimatisation Monday[/U] 90.1kg[/B]
Continued
6x6 @ 70% 1RM
Barbell Bench Press
20kg 6
60kg 3
70kg 6,6,6,6,6,6
Elbow/forearm pain got gradually worse through the sets despite manual manipulation and stretching of the offending muscle. Thought I’d try some squats and pulls to see if that loosened things up
Barbell Low Bar Squat 60kg 3,3
Pullups 6,6
To no avail, my forearms and elbows were pretty ****ed by this point so I pulled the pin. Will do a cardio session tomorrow in place of my Wednesday Smolov lifts. Hopefully a bit of rest and stretching will fix me up, I’m overdue for a massage. Might get one after work.
[QUOTE=NickelArse;1568753841][B]16th December [U]Smolov Jr Acclimatisation Saturday[/U] 90.1kg[/B]
10x3 @ 85% 1RM
Barbell Low Bar Back Squat
20kg 8
60kg 3,3
105kg 3,3,3,3,3,3,3,3,3,3
Broke in my new SBD sleeves, glad I got the smalls fit perfectly
Barbell Bench Press (mostly paused)
20kg 3
40kg 3
80kg 3,3,3 (Did 3 set at 80kg by mistake d'oh)
85kg 3,3,3,3,3,3,3,3,3,3 (still did the full 10 sets at 85kg though)
Did video this workout too, will post up
Because I did the Saturday workout on Sunday it means back to back tomorrow but should be fine :)[/QUOTE]
[youtube]68r4lxFQxzI[/youtube]
No more wrist, forearm, elbow pain
[img]https://i.imgur.com/hBgDvBh.gif[/img]
[B]21st December [U]Smolov Jr Acclimatisation Friday[/U] 89.8kg[/B]
8x4 @ 80% 1RM
Barbell Low Bar Back Squat
20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4
Squat form felt really solid, I love my knee sleeves
Barbell Bench Press (paused)
20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4
Widened my grip a bit on bench too, felt awesome.
This was ****ing brutal
[B]8th January [U]Smolov Jr Week 1 Day 1[/U][/B]
6x6 @ 70% 1RM
Barbell Low Bar Back Squat
20kg 3
60kg 3
110kg 6,6,6,6,4
105kg 3
Got some tightness in my left hip so took off 5kg for the last set but could still only manage 3 reps. Pretty sure the tightness is just due to some water skiing I did over Xmas and new year so I’m confident I’ll come good
Barbell Paused Bench Press
20kg 3
60kg 3
87.5kg 6,6,6,6,6,6
The last 2 sets weren’t paused as I was pretty cooked.
Got pretty nauseous during the workout and afterwards but didn’t spew
Brutal again
[B]10th January [U]Smolov Jr Week 1 Day 2[/U] 91.3kg[/B]
7x5 @ 75% 1RM
Barbell Low Bar Back Squat
20kg 3
60kg 3
117.5kg 5,5,5,5,5,5,5
I've never trained squats so hard in my life, the last set was a a savage grind. Couldn't bring myself (nor did I have the time) to do Day 2 Bench, will do that tomorrow morning
[B]19th January [U]Recovery[/U][/B]
Barbell Low Bar Back Squat
100kg 5,5,5,5,5
Barbell Bench Press
80kg 5,5,5,5,5
Elbows have been wrecked so took a week and half to recover, easing back into it now. Was hoping to do some serious PRs in the competition on the 10th of Feb but I think I might have to settle for my gym PRs.
Not really sure what my game plan is between now and the comp
[B]17th February [U]Pull Workout[/U][/B]
Pullups 8,6,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
EZ Bar Curl 20kg 8,8,8
Neutral Grip Chinups 5,5,5
Back to the gym for the first time today. Gonna take it real easy for a while and get my elbows happy again
Feels so good to be getting back to my PPL workout, obviously fairly light weight for now but it's feeling awesome and no elbow pain
[B]19th February [U]Push Workout[/U] 92.8kg[/B]
Standing Barbell Press 40kg 6,6,6
Dips 4,4,4
Barbell Bench Press 80kg 5,5,5
Dumbbell Lateral Raise 10kg 7,7,7
Barbell Upright Row 30kg 5,5,5
Front Plate Raise 20kg 4,4,4
[B]20th February [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat 60kg 5,5,5,5
Mixed Grip Barbell Deadlift 100kg 5,5,5,5
Barbell Good Mornings 40kg 5,5,5
Still taking it very easy, probably go for a run tomorrow
[B]25th February [U]Push Workout[/U] 93.3kg[/B]
Dips 6,6,6
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 80kg 5,5,5
EZ Bar Skull Crushers 27.5kg 6,6,6
V Bar Cable Tricep Pushdown 30kg 10,10,10
Dumbbell Tricep Extension 17.5kg 8,8,8
[B]22nd February [U]Cardio Workout[/U][/B]
226 calories burnt
14:45 duration
Heart rate average - 157
Heart rate max - 171
Distance - 2.40km
Pace - 6:07 min/km
Run on Friday last week
[B]27th February [U]Cardio Workout[/U] 92.5kg[/B]
218 calories burnt
17:55 duration
Heart rate average - 138
Heart rate max - 164
Distance - 2.47km
Pace - 7:14 min/km
Run was slow as this morning, went on a new track and it was pitch black when I started.
[B]2nd March [U]Cardio Workout[/U] 90.4kg[/B]
266 calories burnt
15:11 duration
Heart rate average - 169
Heart rate max - 198
Distance - 2.57km
Pace - 5:53 min/km
Same run as Wednesday but much faster
[B]3rd March [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 5
60kg 3
80kg 3
100kg 2
120kg 2,2
100kg 2
Mixed Grip Barbell Deadlift
140kg 3
180kg 1,1,1
First heavy deads since comp day
[B]4th March [U]Pull Workout[/U] 91.8kg[/B]
Pullups 8,7,6
Barbell Row 60kg 10,10,10
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 30kg 8,8,6
Neutral Grip Chinups 5,4,4
Standing Hammer Curls 18kg each 5,4,4
Nice workout this morning
[B]6th March [U]Push Workout[/U] 90.7kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 3
100kg 3,3,3,3
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Lateral Raise 12kg each 7,7,7
EZ Bar Skull Crusher 30kg 5,5,5
Dumbell Bench Press 32kg each 6,5,4
Awesome chest day
[B]8th March [U]Legs Workout[/U] 90.3kg[/B]
Mixed Grip Barbell Deadlift
70kg 5
120kg 5
140kg 3
180kg 1,1,1
140kg 3,3
Barbell Low Bar Squat
20kg 3
60kg 3
80kg 3
100kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Decent session
[B]9th March [U]Pull Workout[/U] 90.7kg[/B]
Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrug 140kg 6,6,6
Seated Dumbbell Hammer Curls 18kg each 7,7,6
Neutral Grip Chinups 4,4,4
EZ Bar Bicep Curl 30kg 6,6,6
[B]10th March [U]Push Workout[/U] 90.8kg[/B]
Seated Barbell Press 55kg 5,5,4
Dips 6,6,6
Barbell Bench Press 80kg 6,6,6
Dumbbell Lateral Raise 14kg 7,6,6
Plate Front Raise 20kg 7,7,7
Dumbbell Shoulder Press 14kg each 15,10,10
[B]11th March [U]Legs Workout[/U] 90.8kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 4
80kg 3
100kg 1
120kg 1
140kg 1
150kg 2,1,1
140kg 1
100kg 3,3,3
Trap Bar Deadlift
65kg 3
105kg 1
125kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Lunge 20kg 5,5,5
Awesome squats session.
PT came over while I was doing good mornings hyperventilating that I didn't have a neutral spine, well meaning guy but I'm not at risk of injuring myself
[B]13th March [U]Pull Workout[/U] 90.0kg[/B]
Pullups 14,7,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,7,6
Neutral Grip Chinups 5,4,4
Seated Dumbbell Hammer Curls 16kg each 6,5,5
Cable Row 60kg 8,8,8
[B]14th March [U]Cardio Workout[/U] 90.3kg[/B]
240 calories burnt
14:38 duration
Heart rate average - 163
Heart rate max - 183
Distance - 2.40km
Pace - 6:05 min/km
Decent run, legs still very sore from Monday's squats
[B]15th March [U]Push Workout[/U] 90.0kg[/B]
Weighted Dips +30kg 5,3,3
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 75kg 7,6,6
EZ Bar Skull Crushers 30kg 5,3,3
Rope Tricep Pushdown 30kg 8,6,5
Dumbbell Kickback 10kg each 8,6,6
Dumbbell Pec Fly 10kg each 6,6,6
Even though it was a tricep focus push day I put the flies at the end because my pecs were feeling a bit tight. Great session overall.
[B]16th March [U]Cardio Workout[/U] 89.7kg[/B]
400 calories burnt
31:18 duration
Heart rate average - 144
Heart rate max - 191
2km treadmill run in 10:02 (pace 5:01 p/km)
2km bike in 4:02 (7/30 resistance)
750m row in 3:11 (1/10 resistance)
Weight loss is frustratingly slow, in the past my weight loss has increased when I’ve done lighter weight and higher rep resistance training as to not overload my CNS.
So prepare for some pussy lifting in this log for the next 2 weeks but just aiming for maximum aesthetic gains before my holiday. Light weight lifting is really just a muscle sparing route to maximise fat loss.