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Old 03-05-2014, 04:45 PM   #1
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Default Nick's Training Log

Hey guys, thought I'd start this up and hope I can keep a log of everything I do.

Rotator cuff still giving me trouble so no pressing, sad times .

5 minute stretch

Trap bar deadlifts:

3x100, 3x140, 5x190, 5x200, 5x180, 10x140 - Really pushed the rest, although had to take longer after the 200kg set. Legs still sore from squatting yday

dumbell rows
3x8x40kg each arm, alternating starting arm - easy, but hurt as after deads.

T-Bar rows with neutral close grip:
3x8x75kg last set dropped to 50kg and did an extra 5 reps.

Decline situps w/10kg plate
3x10

Cardio:
15 minutes on bike, covered 8.75km

Was also weigh in day - clocked in at 102.7kg - somehow I've put on .7kg in a week whilst on a deficit :S



Afterwards - sweating like a beast
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Old 03-09-2014, 11:01 AM   #2
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Welcome to the forum. Good luck reaching your goals. Will be following along.
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Old 03-11-2014, 07:29 AM   #3
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So, large weekend watching the rugby probably hasn't done my whole weight loss goal at the moment any good, but an extra session on Sunday probably helped a little (maybe I'm clutching at Straws here - much like the Scottish rugby team searching for positives!)

Sunday - went to another gym with a friend who wanted me to help him learn how to squat, so was far from the most intense session I've ever done - his gym was one of these 'rich people' gyms, with a really good steam room/jacuzzi etc but with a weights section half the size of the cardio section and only one squat rack! He made some decent improvement, I'm always wondering why PT's are so scared to give people workouts which actually challenge them - the weights he'd been given were definitely too low (he was finishing sets without even looking like making an effort) and he'd been given no guidance in terms of rest - anyway, rant over!

Leg Press: 300x10, 350x10, 400x10, 400x12 - Not sure why this was so easy, have never used a leg press sled like this one, felt kind of weird.

Leg curls - 100kg per the machine I was using - 3x10
Leg extensions - 100kg per the machine again - 3x10

Lunges, 3x5 each leg with 30kg kettlebells.

bent over DB rows - 42.5kg x 3x 10 each arm.

Decline situps (shallow decline), with 10 second horizontal hold at end of each set - 4 sets.

1km on the rowing machine at the end, went through in 3:28, not too bad.

In all, not a great session (too much waiting around for equipment etc) but better than doing nothing on a Sunday afternoon.


Monday:

Trap bar deads - 100x3, 140x3, 190x1, 200x5, 205x5, 205x3 (gah), 180x6, 140x10 - the 200kg set and the first 205kg set felt quite easy probably because of not doing 5 reps at 190 to knacker myself!)

Bent over dumbell rows - 42.5kg x3x8 each arm - much harder than yesterday (who'd have thought deadlifts tire you).

T-Bar Rows, with neutral grip - 3x8x75kg, hard towards the end, dropped last set to 30kg for a further 6 reps.

Decline situps w/10kg plate, 3x8, almost vertical decline.

seated rows 3x10x1 plate off the whole stack on the machine) - felt quite odd, machine felt pretty 'elastic' and weid.

8 mins on the bike at 1min slow - 30s full effort, felt ok.
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Old 03-11-2014, 10:56 AM   #4
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All work is good work. Smash on.
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Old 03-13-2014, 06:18 AM   #5
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Yesterday's session -

Safety Bar Squats (I assume the safety bar weighs the same as an olympic bar):

60x3, 100x3, 120x5, 130x5, 132.5x5, 135x5 - Felt pretty easy (other than cardio aspects!), but I'm a little cautious of putting the weight up too fast while I'm still getting used to SB squats.

SB paused squats (3s pause) - 90kg - 4x5 - never done paused squats before, pretty good burn.
Felt quite good on power from the bottom of the squat, could maybe have gone heavier.

Leg press - back to the normal sled - 3x12x290kg - could've done more, but can't fit more plates on it!

DB bent over rows, 4x8 each arm - 45kg.

Tbar neutral grip rows - 3x8 - 75kg

Decline situps w/10kg plate - 3x10, 1x5.

Finally - Rowing Machine, 1k at 500, 30s rest 500 - went through in 3:21 - not including the rest (obviously!).

Generally a good session, shoulder is starting to feel a bit more mobile, physio exercises seem to be doing the trick.

Does anyone know any arm/upper body exercises I could do which are really light strain in terms of front of the shoulders I feel like my arms/chest/shoulder are getting shitty and I want to sort this!

Managed to forget to weight in - d'oh.
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Old 03-13-2014, 09:54 AM   #6
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Good work. Keep killing it.
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Old 03-14-2014, 10:58 AM   #7
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Felt pretty tired for this session, probably something to do with those pause squats....

Trap Bar-Deads:
100x3, 140x3, 180x3, 200x5 (felt really knackered after so dropped reps), 220x3, 180x6, 140x6.

B/O DB Rows- 3x8eachx45kg
Dips!! (3x8,1x10) Unweighted, but didn't hurt my shoulder, this can only be good!

Straight bar preacher curls - 3x10x35kg.

Tricep extension/cable curls superset 3x10 on each, 90kg (machine) for TE's, 75kg for BC's.

10 mins on the bike as a cooldown.
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Old 03-14-2014, 01:53 PM   #8
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Yeah those paused squats will do it every time. Keep charging hard.
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Old 03-17-2014, 09:16 AM   #9
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A Saturday morning session - new for me (I'm not a morning person).

SB Squats:
60x3,100x3, 120x3, 130x5,132.5x5,135x5, 120x5 - Reasonably easy again, still just getting used to the new bar, also, have never really lifted in the morning before.

Paused Squats - 4x5x90kg, painful.

Neutral grip T-bar rows - 80kg 2x8, 1x6 - dropped to 40kg and did an extra 9 reps.

Dips/Seated Row Super set - 4x10 on each, still no weight on the dips.

Decline situps 4x10 with 10kg plate.

10 mins on the bike to cooldown.

Felt like an OK session in general, woke me up well, unforftunately Super Saturday entailed drinking a bit, so I didn't feel particularly wonderful on Sunday morning :S.
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Old 03-17-2014, 10:37 AM   #10
BendtheBar
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Reputation: 2479220
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Making it look easy.
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