My training diary

[stronglikewood]

Squat
20kg x 8
60kg x 2
90kg x 1
110kg x 3 x 4
90kg x 4 to a bench but not really good enough depth, was trying this as it had come up in conversation between sets.
110kg x 4
115kg x 4 Upped the weight slightly on the last set to make up for the 90kg set
These were all fine and the depth was decent on all reps.

1/4 pin squat
140kg x 2 x 3 o
Originally I was just going to walk this out but I'd set the pins to the top of the rack and ended up doing a few squats from the pins. 140kg felt heavy but this will prepare me for a few weeks.

Seated calf raise
35kg x 10
40kg x 8
45kg x 6
30kg x 6
supersetted with
45 degree calf press
100kg x 10, 10, 6
80kg x 6

Kneeling ab curls
60kg x 6 felt very heavy
50kg x 10
40kg x 14
slowed the rep tempo down on the last two sets.

Well a few lads had their t-shirts off and I can see how soft I look in comparison. I've cleaned my diet up and have got back into the swing of things with that so should shave off some bloat and fat over the coming month. This means if I do the comp in August I will be an 82.5kg lifter. I'm considering a second session a bit later to get some maxrack box squats in, and maybe some cardio too, heh.

[stronglikewood]

I didn't do a second weights session. After I did the first this afternoon, I went to the park and ran lengths of the football pitch, then did a bit of skipping. I was going to go to the gym this evening but got a call asking to be the replacement man for 5-a-side so played football for an hour instead of the gym. I got back after 10 and took out a delicious boneless rolled lamb shoulder joint from the oven and ate it all followed by a tasty, fruity concoction of banana milk protein, MP choc flav, berry blast flav, apple fibre, taurine, vit c and L-oakg.

Carbs tomorrow and I have some bread, burittos, lean mince, peppers, pears, apples etc.

What a ramble.

[suj]

nice numbers still SLW

[stronglikewood]

Cheers Suj.

I'm not sure why I'm up at this hour. I suppose it's been quite warm all night for Glasgow, about 16 degrees and it's still warm this morning, though all cloud and no sun.

A plan for the rest of the week:

Today: Later on I will go to the fancy gym to train my shoulders and arms
Tomorrow: Rest from weights, but probably some cardio
Friday: Session 1-Dead, bench, (calves ?). Session 2- Maxrack squats, abs (cardio ?)
Saturday: Rest
Sunday: Back
Monday: Chest
Tuesday: Legs
Repeat.

I will probably put more cardio in there somewhere. I'm going to Poland a week Saturday for a couple of weeks so will train out there with a similar split. I really like this split as I get to go to the gym 5 days and each session is nice and quick (30-60 minutes) plus I can train both powerlifting and bodybuilder style without feeling as if I'm burning out. Chest and back could always be paired if I needed to save a day and there is the flexibility of doing the 2nd bodybuilding session for legs on either Tuesday or Friday too.

[stronglikewood]

Seated DB press
15kg x 15
22.5kg x 10, 8, 6

One arm lateral raises
7kg x 10
9kg x 10
12.5kg x 7

One arm front raise
8kg x 20, 12

Behind the neck press
30kg x 11 ds 20kg x 19 ds 15kg x 9

Hammer curls
10kg x 10
15kg x 10
20kg x 8, 7
12.5kg x 10 (DB curls)
supersetted with
One arm extensions
8kg x 10
10kg x 10
12.5kg x 6, then two arms x 13
12.5kg x 5, then two arms x 7
8kg x 10, then two arms x 9

Bodyweight 12st 13.8lbs

[James]

Wow, dropped weight fast dude!

[stronglikewood]

Quote

Wow, dropped weight fast dude!

Thanks. I think mostly water and glycogen as I had been eating plenty of carbs for almost a couple of months.

[stronglikewood]

Session 1
Deadlift
60kg x 2
100kg x 2
140kg x 1
160kg x 4 felt heavy
170kg x 3 fourth rep wasn't there
180kg x 1 2nd rep wasn't there
140kg x 2 x 4 easy but felt tired

Bench press 2s pause from chest/pin in rack
20kg x 8
60kg x 3
70kg x 1
80kg x 3 x 4
80kg x 3
75kg x 4
60kg x 4 2s pause at mid point from the rack
70kg x 4
80kg x 4
90kg x 2
75kg x 5 full reps touch n go but that was me toasted

Oly curls not strict
20kg x 10
30kg x 10
40kg x 10
50kg x 8
40kg x 12

Rope push downs
30kg x 10
40kg x 10
45kg x 8
30kg x 11
I'd done plenty of other triceps work from the benching from pins

Not bad. I felt weak and this didn't help deadlift or the benching. Session 2 coming up later will be some maxrack squats and abs. Possibly some steady state cardio too.

Bodyweight 13st 1.8lbs.

[stronglikewood]

Maxrack squats
bar x 20
40kg x 10
92.5kg x 3 x 10
95kg x 10
50kg x 16

Standing ab crunches
12kg x 10
14kg x 10
16kg x 10, 8
12kg x 11

Treadmill 14 minutes

I wanted to get this out of the way before the World Cup matches.

[stronglikewood]

Lat pull down (close and underhand grip)
40kg x 10
50kg x 10
60kg x 8
70kg x 6, 5
55kg x 15, 11
25kg x 8, 8, 5 (standing wide grip)
15kg x 13, 11