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Thread: Back on it

  1.  
    #21 30-12-2009 08:41 PM
    keoghan
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    30 Dec 09

    Quick, little session tonight to fire up the metabolism, after a few slovenly days.

    kgs[reps]
    (20rep or failure with 2 min rest) BW=112/3kg

    Squat: 110[20],110[20]
    Bench: 65[20],65[20]
    Chinup: BW[5], BW[5]
    Good mornings: 35[20],35[20]
    Dip: BW[7], BW[5]
    v-Situp touch toes: 0[14],0[6]

    Ouch.

    Merry Christmas & Happy New Year All!
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  2.  
    #22 30-12-2009 09:40 PM
    allan5790
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    Nice squattage mate. 20 reps is a killer.
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  3.  
    #23 30-12-2009 09:40 PM
    suj
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    must of missed this, oops, good for you to be back keoghan
    good numbers mate still
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  4.  
    #24 03-01-2010 08:44 PM
    keoghan
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    Thanks Allan and Suj - hopefully numbers and fitness will increase this year

    3 Jan 10

    Limited time today so:

    ATG Squat: 65[8],85[5],105[5],125[5],135[5],145[5],150[5],85[15]
    Pullup/Chinup Alternates@BW: 6,6,3,3,2,3,1(drop only),1(drop only)

    25 (ish) mins

    BW:113kg
    Waist: 40inches!
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  5.  
    #25 03-01-2010 08:50 PM
    Was_once_fat_dave
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    20 reppers rock!!
    PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
    2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
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    #26 04-01-2010 06:05 PM
    keoghan
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    They do, tried for a 20 to end the squats yesterday but was all out at 15!

    4 Jan 10

    Complex day - 26kg - cut rest by 5 seconds, so stating from 45s rest.



    2010

    Getting married this year - May, so would be nice to drop some body-fat without losing the hard earned muscle. To that end I am going to mix up my training for the next 3 months.

    Currently I weigh about 113kg with I guess 20-23% bodyfat (I am truly cr@p with calipers - they reckon 18-19%).

    I am aiming to drop about 11kgs - hopefully all fat (or at least most of it). So from 17st 12 ish to about 16st and hopefully 15% BF.

    I think that equates to roughly 1kg per week.

    Obviously to do this I need to watch my diet - and the only time I do this is when I log everything! I'll do it on 'mynetdiary.com' (comes with iphone app so it's easy to keep up-to-date).

    Training wise I'll be aiming for:

    Mon: Repeating complex - not sure what yet, 6 reps, 6 movements, 6 sets. any ideas?Followed by 30min steady state cardio (reasonable intensity).

    Tues: Rest

    Weds: Heavy Upper (Wide bench, Row, OH press, Pullup/Chinup) - I think I'll aim for 3's

    Thurs: Modified Cosgrove Complex - as I do now. Followed by 30min steady state cardio (reasonable intensity).

    Fri: Heavy Lower (Squat, Deadlift, Front Squat, RDL)

    Sat: Rest

    Sun: Sprints (10 x 30-60m)


    If anyone has any ideas for how to improve this I'd be glad to hear them. My only restrictions are:

    1 hour available Mon, Tues, Thurs in traditional fitness gym - limited free weights.
    Wed, Fri, Sat, Sun - Home training mostly evening 8pm ish about an hour available.

    K
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  7.  
    #27 04-01-2010 06:46 PM
    Was_once_fat_dave
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    TMUSCLE.com | Screw Cardio! Four Complexes for a Shredded Physique
    PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
    2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
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  8.  
    #28 05-01-2010 12:44 PM
    keoghan
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    Thanks Dave, I might cycle a couple of those
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  9.  
    #29 09-01-2010 08:42 PM
    keoghan
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    Been snow bound for the last few days. Thurs spent a couple of hour clearing snow from the drive which was a workout in itself!

    09 Jan 10

    Deadlifts today - restricted time again, so bang for buck. Kg[reps]

    65[10], 85[5],105[5],135[5] overhand grip
    155[5],165[5],175[2],185[1],195[0.5] alternate & chalk

    Decided after 165 to push and see if I could max out the weights I have, sadly not today

    I haven't really trained DL for a while so I'm happy enough. Def going to focus on this lift for a while and find the groove.

    After that let down I went for a little seated shoulder press... 3's to find current max.

    65[3], 70[3], 75[3], 80[2], 85[1], 87.5[0]

    Reasonable but no higher than a year ago
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  10.  
    #30 09-01-2010 09:05 PM
    Was_once_fat_dave
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    nice lifting the bud

    whats your dl pb?
    PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
    2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
    Do you want a 5% discount on your order? If so use MP42387.
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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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