Back on it

[keoghan]

13 April 2010

Tuminello Complex 15kg x 5, 10kg x1. 90s rest between rounds.

14 April 2010

Squat 5x5: 75,87.5,100,115,135
Bench 5x5: 65,75,85,97.5,112.5
BOR 5x5: 60,70,80,92.5,107.5

Good Morning x5: 65,65
Situp x8: 20,20,20,20

15 April 2010

Cosgrove/Waterbury - not decided yet!

K

[keoghan]

15 April 2010

No complexes in the end, thought I'd rest the calf and had a sore throat for a couple of days. Better today though.

16 April 2010

Squat x5: 77.5,90,102.5,102.5
OH/Push Press: 60,70,80,92.5 (form)
Deadlift: 122.5,140,160,185 (4)
Pullups: +2.5,+5,+7.5
Situps: 3xFailure

Good workout today, managed a rep PB on Deadlift - sadly not 5 reps though. I'll give it a go again next week. Form on Push Press at 92.5Kg a little iffy - may intersperse the push press with strict press (alternate weeks) as mentioned before.

I doubt I'm eating enough to progress much further here as I'm still running a good 500 kCals under on average. Weight is stable so may need to drop a few more kCals to get to 16 stones.

Still keeping carbs at about 15% of intake (around 80-100g)

[keoghan]

18 April 2010

Squat x5: 77.5,90,102.5,117.5,137.5[3],102.5[8]
Bench x5: 65,75,85,97.5,115[3],85[8]
BOR x5: 60,70,80,92.5,110[3],80[8]
Dips x5: +7.5,+7.5,+7.5
Bicep Curls x8: 38.75,38.75
OH Tricep Extension x8: 38.75,38.75

Good session today. Finding the ATG squatting very tough at 137.5 but I'm not sure my glutes are being used enough - so now adding exercises to enhance this. Bench and BOR also tough - the 5's will be interesting on Weds.

Dips surprisingly easy

[keoghan]

20 April 2010

Couldn't decide today, so my work colleagues chose the Waterbury Submission Complex.

Completed 8 rounds with 2x12.4kg dumbells.

Good pump in the lower back area afterwards.

[allan5790]

Trainings going quite well mate eh? Well done.

Any recent vids?

[keoghan]

Thanks Allan,

No vids at the moment - though I need to, to check the form again Thanks for the gentle reminder!

Training going well, starting to reach the limit on most stuff now - so small increases. Looks like you enjoyed the strongman events buddy - something I wish I had a bit of time for!

K

[keoghan]

21 April 2010

Quick session, slightly cut due to time constraints.

Squat 5x5: 80,92.5,105,120,137.5
Bench 3x5: 65,87.5,115 (just)
BOR 3x5: 62.5,82.5,110[4] just failed these - probably due to the lack of 'tween sets.

Happy with the session - shame about the BOR

Weight still 16.9/16.10

[keoghan]

28 April 2010
Squat 4x5: 80,92.5,105,105
OH Press 4x5: 62.5,72.5,82.5,95
Deadlift 4x5: 122.5,140,160,185[4]
Pullups 3x5: +8.75,+8.75,+8.75

02 May 2010
Squat x5: 80,92.5,105,120,140[3],105[8]
Bench x5: 65,75,87.5,100,117.5[3],100[8]
BOR x5: 62.5,72.5,82.5,95,112.5[3],82.5[8]
No assistance

Well, life has really taken over recently. I've been working alot, travelling a lot and quite a few family demands and weddings etc to attend so training has taken a back seat.

Good news is that a few niggles seem to have calmed down (shoulder, calf, back) but I seem a little more prone to injury than normal.

Might be time to start afresh once I'm married in a couple of weeks

Between now and then there should be a few updates, but we'll see how time works out!

Still hovering around 16.9/10 which I'm happy about.

K

[keoghan]

Thanks LH - contemplated a Krispy Kreme tower - but now a good sponge cake, lol.

[keoghan]

Wow, things have moved on a little since my last post! Took on a new role at work around a year ago now, officially around 8 months. Much more travelling and a lot less 'me' time.

Started on the 'Primal Blueprint' with my wife around 30 days ago now, I was heading back over 110kg - so decided to do something about it. It's been interesting, I've also started stronglifts again - except I probably manage it 1-2 times a week and I supplement with a reasonable amount of walking (rather than taking the tube in london). Other than that, just starting the odd cosgrove/tuminello in place of sprints.

Also making time to play with the kids, including some silliness in the park jumping, running, rolling etc. And of course sleep!

I seem to have lost a lot of strength since May 2010, but I have also shifted from heavy carbs diet to MUCH lower and I've dropped around 6Kg in the past month - a lot of water weight of course.

I will try to log up some progress on here, it'd be good to share - it helps to keep the focus.

Hope all are well that were here way back when!

K