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  1. Default CoNs Training Journal

    #1 14-10-2007 05:41 PM
    CoN
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    finally decided to start a journal..

    had alot going on the last couple months so i could never put myself 100% to a routine and guarantee i would make every session

    but now i have sorted most things out, so its time for a journal to make sure i stick with it!

    plan is to do the Rippetoe program and start right from the beginning and increase my strength ( which is poor atm )

    The Workout

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    2x8 Dips

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay or BORs
    2x8 Chin-ups

    A & B will be alternated each week i.e ABA BAB


    Goals


    My Current Embarrasing lifts are @ 70kg

    Bench 8x50 ( find it hard adding weight to BP )
    Squat 8x70
    Dead 8x70 ( have only just started these, as i have been pussyin out of them for a while )

    Would like to

    Bench 5xBW or more
    Squat 5x100
    Dead 5x125 or more

    Supplements

    Whey Protein
    Creatine ( starting tomorrow )
    Beta Alanine ( starting tomorrow )
    Multi Vit
    Fish Oils

    Comments
    Any advice is much appreciated, im a journal virgin and hope it will keep me on track!
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  2.  
    #2 14-10-2007 05:48 PM
    Curt
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    good luck mate
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  3.  
    #3 14-10-2007 05:52 PM
    kp1512
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    Quote Quote
    Originally Posted by CoN View Post
    finally decided to start a journal..

    had alot going on the last couple months so i could never put myself 100% to a routine and g
    STATS : You are only as good as the data you can reference and the validity of it.

    Pictures, measurements, scales...use it as a means of progression and observing what works!

    CAN NOT STRESS THIS ENOUGH!
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    #4 14-10-2007 06:16 PM
    CoN
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    i will get the camera out, and hop on the scales tomorrow night at the gym

    not to good with measurements, got a tape but dont know proper places to measure

    info appreciated
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  5.  
    #5 14-10-2007 10:07 PM
    ClawKnight
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    Subscribed, I will watch this with interest!

    Good luck mate
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    #6 15-10-2007 04:13 PM
    CoN
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    btw forgot to add

    diet is just above maintenance, hoping to bulk very clean as i hate the whole

    add weight, cut weight, add weight, cut weight

    planning on doing HIIT on Sunday along with some swimming

    first session will be tonight, will take it easy probably, see how it goes
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    #7 15-10-2007 06:47 PM
    morg
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    Go for it! Good luck mate!
    Use this referal code at the end of the checkout to get a 5% discount on your first order!
    Referal code:     MP31005
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    #8 15-10-2007 07:00 PM
    Richard
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    Subscribed. Good routine, good luck
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  9.  
    #9 15-10-2007 09:32 PM
    CoN
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    just back from Workout A

    felt really easy, atmosphere at the gym was awesome!

    gym has just bought £100K worth of new equipment, i thought it was just all the poofy machines they replaced, turns out they replaced everything! so it was awesome

    new weights / dumbbells
    3 flat benches
    2 incline benches
    2 decline benches
    new dipping / chin station

    and much much more

    anyways back to the workout

    Workout A

    Squats

    Warm-up

    5x2xbar
    5x40
    3x50
    2x55

    Main sets
    5x60
    5x60
    5x60

    Bench
    5x2xbar
    5x40
    5x40
    5x40

    Deadlift
    5x70

    Dips
    1x8
    1x7

    todays workout was mainly just bedding ( is that the right word? ) myself into the new routine

    All exercises felt easy, kept forgeting i only had to do 5 reps and realised it could of added more weight, but thats a good thing, planning to add weight every week to all workouts.

    Deadlifts were good, first time i have done them in months, felt like i could of pulled more off the floor

    Also i am taking the weight of the bar to be 20kg, im no expert but the PT at the gym told me its an Oly bar

    Todays Album of Choice



    cheers
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  10.  
    #10 16-10-2007 09:08 AM
    CoN
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    btw, weighed myself before my WO

    is was about 70.5kg feel light now,
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    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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