Gerrys Training Log

**fanofphonics** · 01-02-2012 03:46 PM

Been threatening to keep an online log as well as my paper log of all my work outs so here it is...

Background: I trained for around 4 months a couple of years ago then moved house and gave it up for some reason. Then I picked it up again in September of 2011. Been training consistently now for around 4 and a half months. I got lucky at the bookies (8 team coupon up!) and decided to build a home gym in my garage. So i bought the Powertec Power rack with lat attachment, bench, Oly weights and Oly dumbells just before xmas so I've been training there for the last four weeks. I'm only interested in doing mainly free weights so this makes sense.

I dieted down to around 71-72 Kgs before Xmas but I have been hovering between 77 and 78 since the beginning of January. I follow an Intermittent Fasting philsophy with regards to my diet and I have been using Reverse Pyramid training with my main exercises. Still feel I am finding my way around what specific order and set up for my workouts but I'm sure this will come in time.

Goals: Gaining strength on the compound lifts. This will hopefully lead to a more aesthetically pleasing physique. I am also doing a half marathon in June so I'll have to be training for this as well

So hopefully if anyone reads this they can offer advice if I need it and maybe I'll be able to help someone else who has similar goals in the future.

**fanofphonics** · 01-02-2012 04:05 PM

Details of my last two training sessions ( and run)

Sat 28th January

Back Squats 115 x 5, 100 x 10 ( I've had a **** time with squats the last 4 weeks so I was glad to get a solid 5 from 115 - felt tough but stable)
Incline Chest Press 65 x 8, 60 x 10
Flat Chest Press 70 x 7, 60 x 13, 9 (Felt like I had a lot of power which is good - wasn't intending on doing the last set but just thought why not!)

Mon 30th Jan

DL's 152.5 x 5 (PB - and it was easy so decided to up it further) 160 x 5 ( new PB - again this was pretty solid but decided to not push any higher) 145 x 6, 130 x 10
Chins 20 x 5, 15 x 5, bw x 7 (this has went down since i put more weight on as I used to still get over 10 on my last set)
Dips 20 x 10, 15 x 12, bw x 16
BBell Curl 30 x 7, 25 x 9, 20 x 9 (never done this before so just thought I'd try it - felt a bit awkward)

Absolutely made up with my deadlift progress

Tuesday 31st Jan

4 mile run in 37.41 Avg 9mins 33 s per mile
1st mile - 8.12
2nd mile - 8.57
3rd mile - 10.22
4th mile - 10.09

This is the first time I've ran since Sept so not too bad. My lower back was actually the limiting factor here - so sore from deadlifting the previous day. Will prob have to be cognisant of this going forward

**fanofphonics** · 07-02-2012 07:38 AM

Progress from Mid September - Fat Loss - Intermittent Fasting

This is a link to my progress pictures. I'll update te log later today with recent workouts

**fanofphonics** · 09-02-2012 08:59 AM

Thursday 2nd February

Squats 120 x 5 (PB), 110 x 6 - 120 set was solid apart from last rep my knees caved slightly
Seated OHP 65 x 4, 60 x 6 - Same top set as last time, hope fully this will go up next time
CG BP 60 x 7, Rest pause 15 sec, 3, RP then 3, 55 x 9
Bent over row 100 x 5, 90 x 5
WG Pups BW 10, 9, 9

Was away for the weekend so trained again yesterday

Wed 8th Feb

DL 170 x 3 (PB), 150 x 4 - Put another 10Kgs on my Deadlift!! Used to be stuck on 140 and its just rocketing up now
Chins 20 x 5, 15 x 6 (+1 rep from last time), BW x 9 (+ 2 reps last time) - BW is slightly up at 80 KGs just now after the weekend
Incline BP 65 x 7 (PB), 60 x 8
Flat BP 80 x 3 (PB), 70 x 7
Curls Didn't have time to do these - not sure if I even want to as chins should hit them pretty well

Putting in a few PB's every time I train just now hopefully that'll continue

**chris2** · 09-02-2012 09:30 AM

Great work on the PB'S mate especially the Dead lift.

**fanofphonics** · 14-02-2012 11:02 AM

Mon 13thFeb

Squats Made an error and tried to do 130KG's (10 more than the last workout) and got a quarter of the way up and tried to grind it out for about 5 secs but couldnt budge. Tried 125 after this and same thing happened. Decided to go lighter and do some reps so did 3 sets of 8 with 90KG's. Changed the stance to a narrow olympic style stance as well to try and focus on quads. So, 90 x 8, 90 x 8, 90 x 8

Seated OHP (PB) 65 x 5, 60 x 7 - 1 rep on to both sets from last time

CGBP 65 x 2 - wrist has been hurting since doing Powercleans (I think must have hurt it in the catch position) so decided to let it heal more before pushing the envelope.

Bent Over Row (PB) 105 x 6, felt easy so hit another (PB) and did 110 x 5 - good reps and not much body english at all

Dips (PB)22.5 x 10 (+2.5 Kg's), 15 x 13 (+1 rep), BW x 17 (+1 rep) - Good PB on dips as well

Squats and CGBP were disappointing but other exercises went well. Legs are sore this morning all the same from the squats I did do. Going for a mini cut for a couple of weeks

**chris2** · 14-02-2012 11:12 AM

Quote

Originally Posted by fanofphonics

Mon 13thFeb

Squats Made an error and tried to do 130KG's (10 more than the last workout) and got a quarter of the way up and tried to grind it out for about 5 secs but couldnt budge. Tried 125 after this and same thing happened. Decided to go lighter and do some reps so did 3 sets of 8 with 90KG's. Changed the stance to a narrow olympic style stance as well to try and focus on quads. So, 90 x 8, 90 x 8, 90 x 8

Seated OHP (PB) 65 x 5, 60 x 7 - 1 rep on to both sets from last time

CGBP 65 x 2 - wrist has been hurting since doing Powercleans (I think must have hurt it in the catch position) so decided to let it heal more before pushing the envelope.

Bent Over Row (PB) 105 x 6, felt easy so hit another (PB) and did 110 x 5 - good reps and not much body english at all

Dips (PB)22.5 x 10 (+2.5 Kg's), 15 x 13 (+1 rep), BW x 17 (+1 rep) - Good PB on dips as well

Squats and CGBP were disappointing but other exercises went well. Legs are sore this morning all the same from the squats I did do. Going for a mini cut for a couple of weeks

Good work mate, as for Squats i think some days your body just says "feck off" I have been in the "hole" with light squats and just not been able to budge.

I like your use of "body english" haha!

**fanofphonics** · 14-02-2012 02:36 PM

I know it basically happened at the start of the year where i had to go back down and even 80 felt heavy but quickly came back up.

Howz ur diet going?

**chris2** · 14-02-2012 02:44 PM

Quote

Originally Posted by fanofphonics

I know it basically happened at the start of the year where i had to go back down and even 80 felt heavy but quickly came back up.

Howz ur diet going?

Well i started not having breakfast and just eating lunch dinner and meal before bed but not fitting all the calories in...just to kind of build up to eating my calories in 3 meals rather than 6 and still doing this, but back to docs on friday plus waiting on my hospital appointment for my stomach/bowel. (Was struggling to eat and feeling lack of energy and bloating uncomfortable feeling in stomach) but aside from that its going well as i just have to try and ignore my stomach.

Back training with a solid plan - full body workout then i will switch back to bodypart split