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2015 Training Journal


Lapsed_Pacifist

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Thought I might try this...

 

Hopefully will keep me on track, and more motivated this year if I am writing everything down...

Started yesterday actually...so I'll post two days initially...

 

In a kind of 'zero space' at the moment while I am deciding what to do next...

Diet was crap over xmas...and work snotted my training more often than now...

 

Goals for the next two years...85 - 90kg @ 10% BF...hopefully a more'functional body'

 

Currently 88KG @ 14% BF...

 

Weak points:

Pretty much everywhere :P but especially:

Shoulders

Calves

Arms

Hamstring also...and 'width' in the back...

 

Those who read my intro will know my current state :P

 

5 exercises / 1 set each body part following a 50/40/30/20/10. Volume based (45s rest between sets) + 2 x 8 - 10 range to claw back a modicum of strength

 

Trying to keep the TUT high with the volumes & short rest...and keeping away from lifting too heavy at my age to spare the joints/tendons...

 

Monday:

AM: Chest/Back Supersets

 

Lat Pulldowns SS

1 x 50 @ 40

Incline Barbell

1 x 50 @ 25

 

T-Bar Rows

1 x 40 @ 30 SS

Incline Dumbell

1 x 40 @ 15

 

Wide Grip row

1 x 30 @ 40 SS

Decline Press

1 x 30 @ 25

 

Close Grip pulldown

1 x 20 @ 60 SS

Cable Fly

1 x 20 @ 12

 

Dumbbell Stretch

1 x 10 @ 32

 

Wide Chins

2 x 8 @ Bodyweight & Bodyweight +5

 

PM:

Sadly skipped...wrong end of town...

 

Should have been Quads & Hammy's SS

 

Single Leg Hamstring curls

1 x 50 @ 15 SS

Machine Press

1 @ 50 @ 100

 

SLDL

1 x 40 @ 60 SS

Squat

1 x 40 @ 60

 

Good Mornings

1 x 30 @ 20 SS

Hack Squat

1 x 30  @ 30

 

Lying Hamstring Curl

1 x 20 @ 30 SS

Leg extensions

1 x 20 @ 40

 

Smith Machine Front Squat

1 x 10 @ 40 SS

Walking Lunges (double dip)

1 x 10 steps @ 30

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Tuesday:

 

AM: Shoulders/Tris/Bis

 

Shoulders:

Military Press behind neck

1 x 50 @ 20

 

Dumbbell Up-rows (close to wide)

1 x 40 @ 7

 

Cable Raises

1 x 30 @ 9? (6 + 1/2 plate)

 

Shoulder height reverse cable fly

1 x 20 @ 12

 

Arnold Press

3 x 10/8/8 @ 12/15/17

 

Tris/Bis

Close Grip Press

1 x 50 @ 30 SS

BB curls

1 x 50 @ 20

 

Overhead DB press

1 x 40 @ 25 SS

Incline DB curls

1 x 40 @ 7 20 as hammer curls + 20 (full twist - pinky down)

 

Tricep pushdowns

1 x 30 @ 40 SS

Machine Preacher curls

1 x 30 @ 15

 

Tricep Rope Pushdowns

1 x 20 @ 30 SS

DB Concentration curls

1 x 20 @ 7 (full twist - pinky down)

 

Dips

1 x 10 body weight SS

EZ-Curl bar curls

1 x 10 @ 28? (bar + 10 each side)

 

Dips

1 x 8 @ bodyweight + 10 SS

1 x EZ-Curls bar curls

1 x 8 @ bar + 12 each side

 

Dips

1 x 8 @ bodyweight + 15 SS

EZ-Curls bar curls

1 x 8 @ bar + 15 each side

 

Felt pretty good after that...especially on an empty stomach

 

Trying to cover the whole body off ever two days...

6 days training / week...

 

Lunch time effort should be calves & abbs (work willing)

Similar principal...but just 3 exercises for calves...2 for abbs

 

Calves:

Standing raises

Seated raises

Machine toe press

 

Abbs:

floor wipers

1 min planks

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you ever consider reducing the reps and upping the weight ocasionally to mix it up?

 

Hi maccaz - yes indeed...

 

I'll be moving onto a strength program soon (early March)...then followed by mass...

 

This is just my interim while I decide what next...

 

I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range...

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you ever consider reducing the reps and upping the weight ocasionally to mix it up?

 

Hi maccaz - yes indeed...

 

I'll be moving onto a strength program soon (early March)...then followed by mass...

 

This is just my interim while I decide what next...

 

I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range...

 

cool

i reckon mix it up and find what works for you rather than following a set "hypertrophy range" as everyone is different and x reps/sets may be better for you than y rep/sets that works well for someone else

 

good work on logging anyway, you will be glad you did later on

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you ever consider reducing the reps and upping the weight ocasionally to mix it up?

 

Hi maccaz - yes indeed...

 

I'll be moving onto a strength program soon (early March)...then followed by mass...

 

This is just my interim while I decide what next...

 

I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range...

 

cool

i reckon mix it up and find what works for you rather than following a set "hypertrophy range" as everyone is different and x reps/sets may be better for you than y rep/sets that works well for someone else

 

good work on logging anyway, you will be glad you did later on

 

cheers maccaz...appreciate the feedback :)

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Those goals look pretty solid, LP. I look forward to seeing you achieve them. :)

Thanks Pseudonym :)

 

Forgot to post yesterday's PM session:

 

Calves:

Seated calf raise

50/40/30/20/10/8/8  @ 10/20/30/40/50/55/60

last 8 @ 60 in surprisingly good form. Did not need to use my hands to lift back into the rest.

 

Machine Toe Press

50/40/30/20/10/8/8 @ 90/100/120/140/150/155/160 - last 8 x 160 very wobbly...

 

Abbs:

3 x 20 floor wipers (10 each side)

3 x 1min planks (30s rest)

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Wednesday AM:

 

Triceps snotted today...feel like knotted steel cables under my skin (albeit little ones)

Saw some veins in my left bicep today - those have been gone since 2007 (something to do with being irritated by chemo drugs my oncologist tells me)

 

Chest & Back SS again:

 

AM: Chest/Back Supersets

 

Lat Pulldowns SS

1 x 50 @ 50 - up

Incline Barbell

1 x 50 @ 30 - up - really felt in the triceps. Perhaps going too wide? did a 6/4 rest pause

 

T-Bar Rows

1 x 40 @ 30 SS

Incline Dumbell

1 x 40 @ 12 - down...triceps were still smashed...

 

Wide Grip row

1 x 30 @ 50 SS - up

Decline Press

1 x 30 @ 30 - up performed with a closer grip this time. Always struggle with mid-line chest

 

Close Grip pulldown

1 x 20 @ 60 SS

Cable Fly

1 x 20 @ 15 - up

 

Dumbbell pullovers

1 x 10 @ 35 - up (felt I could have done more)

 

Wide Chins

2 x 8 @ Bodyweight + 5 & Bodyweight +7 - was knackered...broke this into 2 sets of 4

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Thursday

 

AM: Shoulders/Tris/Bis

 

Shoulders:

Military Press behind neck

1 x 50 @ 25 - up.             last 10 tough...did as 3/3/4 without putting the bar down...

 

Dumbbell Up-rows (close to wide)

1 x 40 @ 10 - up              last 10 again tough...did as a 3/3/4...again without putting the dumbbell down

 

Cable Raises

1 x 30 @ 12 - up   Last 20 as 3/3/4 + 3/3/4. Better form...less twist...

 

Reverse pec-dec flys - changed over so not a single arm exercise

1 x 20 @ 30 (up over all)

 

EZ-Bar front raise

1 x 10 @ 20

 

Arnold Press

 x  8/8 @ 17/20 - last two reps tough...was a bit shaky...but kept form...

 

Tris/Bis

Close Grip Press

1 x 50 @ 35 SS - up...changed grip @ 40...little wider to bring arms more in line with shoulders

BB curls

1 x 50 @ 22.5 - up...but not as much as I would like...

 

Lying skull crushes (switched over as not as far to drop if I hit failure)

1 x 40 @ 30 SS

Incline DB curls

1 x 40 @ 10 - up  20 as hammer curls + 20 (full twist - pinky down)tough...last 10 as 3/3/4

 

Tricep pushdowns

1 x 30 @ 50 SS - up. Felt I could have gone heavier

Machine Preacher curls

1 x 30 @ 15 - no change

 

Tricep Rope Pushdowns

1 x 20 @ 40 SS - up...happy and better form...

DB Concentration curls

1 x 20 @ 10 - up tough...last 10 again as 3/3/4

 

Dips

1 x 10 body weight SS

EZ-Curl bar curls

1 x 10 @ bar + 12 each side

 

Dips

1 x 8 @ bodyweight + 15 SS - up...form better...1 up 6 down

1EZ-Curls bar curls

1 x 8 @ bar + 15 each side - up good form...no swinging

 

Dips

1 x 8 @ bodyweight + 20 SS - up Smooth...1/3

EZ-Curls bar curls

1 x 8 @ bar + 17 each side - up...lost form on the last two...had to lean back - not good...

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Thursday


 


PM: Quads/Hamstrings


Single Leg Hamstring curls


1 x 50 @ 15 SS


Machine Press


1 @ 50 @ 100


 


SLDL


1 x 40 @ 30/40/50/60 SS


Squat


1 x 40 @ 30/40/50/60


Was pretty FUBAR at this point...the spirit was willing...but the flesh was soft and pulpy


That's why broken up this way...continuous through the range and between exercises


 


 


Good Mornings


1 x 30 @ 20 SS


Hack Squat


1 x 40  @ 30


 


Lying Hamstring Curl


1 x 20 @ 40 SS


Leg extensions


1 x 20 @ 40


 


Smith Machine Front Squat


1 x 10 @ 40 SS


Walking Lunges (double dip)


1 x 10 steps @ 30


 

 

What I've learnt so far...struggle to complete generally due to work commitments...unless I train 0530 for the AM session...again...the spirit is will...but the flesh is soft and pulpy...

Just don't seem to have the energy levels or the amount of sleep needed...

 

I'm thinking of splitting this out into a 3 day split as opposed to a 2 day split...but my body a bit of a chance to recover more...

 

But the progress in just 4 days...surprisingly good...looking 'tighter'...at least in my eyes :D

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Friday:

AM: Chest/Back Supersets

 

Lat Pulldowns SS

1 x 50 @ 50 - up

Incline Barbell

1 x 50 @ 27.5 - up

 

T-Bar Rows

1 x 40 @ 40 SS - up...  30/3/3/4 - was a tough lift...

Incline Dumbell

1 x 40 @ 15

 

Wide Grip row

1 x 30 @ 50 SS - up. felt I could go heavier

Decline Press

1 x 30 @ 30 - up. close grip...felt I could do more

 

Close Grip pulldown

1 x 20 @ 80 SS - big jump...got to 18 & had to pause...

Cable Fly

1 x 20 @ 18 - up low to high for mid-upper chest

 

Dumbbell Stretch

1 x 10 @ 35 - easy...could do a lot more...

 

Wide Chins

2 x 8 @ Bodyweight & Bodyweight +5 - struggled with the body weight+5. Did the first for and felt some discomfort in my right shoulder. I think maybe I am 'over-extending' at the bottom of the moment. Will have to watch that. I'm not sure if its a pre-injury...or just because most other lifts were up and I was more depleted energy/focus wise.

 

Whole workout too 46 mins...should have been less...but felt more tired after an increase on some of the exercises...

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16-2-15

AM: Chest/Back Supersets

Decided to keep the weights pretty much the same as last chest/back workout...build gradually this week...

 

Lat Pulldowns SS

1 x 50 @ 50 - up

Incline Barbell

1 x 50 @ 27.5 - up

 

T-Bar Rows

1 x 40 @ 40 SS - up...  still touch...did as 35/5

Incline Dumbell

1 x 40 @ 15 n/c

 

Wide Grip row

1 x 30 @ 50 SS - up.n/c

Decline Press

1 x 30 @ 30 - up. close grip n/c

 

Close Grip pulldown

1 x 20 @ 80 SS - big jump...pause at 19 (one better).

Cable Fly

1 x 20 @ 18 - up low to high for mid-upper chest n/c

 

Dumbbell Stretch

1 x 10 @ 37...up...could more..

 

Wide Chins

2 x 8 @ Bodyweight . Right shoulder socket still a little uncomfortable at a 'full hang'

Decide to drop the extra weight and focus on form...not 'lock out' at the bottom keeping the tension on the muscle...

First 8 good...second I broke into 4/2/2 but varied the grip. Wide...narrow...close grip

 

Good workout...37 mins...so rest periods were shorter...

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19-2

 

Shoulder / Arms

Switched to more of a combi program. Doing a volume exercise at the beginning of a muscle group to pre-fatigue the muscle & finishing with another volume exercise

 

Trying to keep the form while doing either 1/1/3 or 1/1/6 in terms of cadence

 

Standing Military Press - 3 sets

Bar 30/20/15 (45s rest between sets on 30/20/15 volumes)

 

Arnold press - 2 sets

10 @ 20 - 1/1/3

8 @ 22 - 1/1/3

 

DB Up-rows - 30s rest

4 x 10 @ 12/12/12/15 - 1/1/3

 

DB lat raise - 2 sets

10/8 @ 10/12 - 1/1/3

 

 

Pec Dec Reverse Flys

30/20/15 @ 36

 

Arms:

CG BP

30/20/15 @ 30 - 1/1/3

CG BP

2 x 10/8 @ 60/70 - 1/1/3

 

Skull Crushers

2 x 10/8 @ 30/40

 

Tricep Press Downs

30/20/15 @ 50 - 1/1/3

 

EZ-Curl Bar

30/20/15 @ bar - 1/1/3

2 x 10/8 @ 15/17 - 1/1/3

 

Incline BB Curl

2 x 10/8 @ 15/17 - 1/1/3

 

Concerntration Curls

30/20/15 @ 7 - 1/1/3

 

Just not getting any significant peaking/gains on biceps :(

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10-2

 

Chest & Back SS

 

Lat pull downs:

30/20/15 @ 50 - 1/1/3 ss

Incline BB Press

30/20/15 @ 30 - 1/1/3

 

Chins

2 x 10/8 @ BW/BW+5 SS - 1/1/3

Incline BB Press

2 x 10/8 @ 60/70 - 1/1/3

 

T-Bar Rows

4 x 10 @ 30/40/50/60 - 1/1/3 ss

Incline DB Press

4 x 10 @ 15/17/20/22 - 1/1/3

 

BB Rows

2 x 10/8 @ 50/60 - 1/1/3 ss

CG Decline BB Press

2 x 10/8 @ 50/60 - 1/1/3

 

CG Pull Downs

30/20/15 @ 50 - 1/1/3 ss

Low/High Cable Flyes

30/20/16 @ 6 - 1/1/3 ( wus weight...but wanted to reduce strain on the shoulder)

 

DB Pullovers

1 x 10 @ 40

 

Good workout...shoulder felt much more stable/settled when doing chins earlier in the routine

 

Going to switch to a 5 x 5 strength program from next week...

Incline BB Press/Squat/Deadlift/Military Press (coz my shoulders are kitten weak) + a few ancillaries...

.

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23/02

Started strength training today...5x5 routine...

 

Chest:

Incline BB

20 @ bar

10 @ 50

10 @ 60

5 x 5 @ 70

 

Incline DB

4 x 10 @ 15/17/20/22

 

Cabble Flys - low high

30/20/15 @ 6

 

Biceps

EZ-Curl Bar

20 @ bar

10 @ 10

10 @ 12

5 x 5 @ 15

 

Incline BB curl

4 x 10 @ 10/12/15/17 (rest-pause on 17 @ 8 reps to get the other 2 reps)

 

Seated concentration curls (full twist)

30/20/15 @ 4 - was not feeling strong at this point...

 

4 x 10 & 30/20/15 performed @ 30s & 45s rest respectively...

All exercises done with a 1/1/3-6 cadence (not many I could get 6s negative for)

 

I was taking Amino's & creatine as my intra-workout drink (switched from water)

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24/2/15

 

Hamstrings & calves

 

SLDL - almost sumo style

 

20 @ bar

10 @ 60

8 @ 80

5 x 5 @ 100

 

Lying Hamstring curls

4 x 10 @ 50

 

Single Leg Standing Hamstring curl

30/20/15 @ 9 - buggered again...had to do the last 2 sets of 15 as 3/3/3/3/3

 

Calves

Seated Raise

20 @ 30

10 @ 50

5 x 5 @ 65

 

Standing Raises

4 x 10 @ 40

 

Seated Toe Press

30/20/15 @ 120

 

Knackered...lower back a little tight...haven't been doing any form of DL in a while...

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25-2 Off _thanks work)

 

26-2

 

Back

 

Lat Pulldown

1 x 20 @ 50

1 x 10 @ 70

 

Chins - body weight

1x 10

 

Chins body weight + 5

5 x 5

 

T-Bar rows

4 x 10 @ 40

 

Wide Rows

30/20/15 @ 50

 

Triceps

CG Bench Press

1 x 20 @ 40

1 x 10 @ 60

1 x 8 @ 70

5 x 5 @ 80

 

Skull Crushers

4 x 10 @ 30 (ez-curl + 10 ?)

 

Tricep Pressdowns

30/20/15 @ 50

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2-3

 

Decided to switch back to two muscle groups / session...felt vaguely...unsatisfied

 

Chest & Back SS

 

Lat Pull downs

1 x 20 @ 50 ss

1 x 10 @ 80

 

BB Incline 

1 x 20 @ 30

1 x 10 @ 50

 

Chins 

1 x 10 @ 8 @ BW ss

4 x 5 @ BW + 5    1 x 5 @ bw + 7.5

BB Incline

1 x 8 @ 60

4 x 5 @ 70 + 1 x 5 @ 75

 

T-Bar Rows

4 x 10 @ 40 ss

Incline db press

4 x 10 @ 20

 

Wide Grip seated rows

30/20/15 @ 50 ss

Low - High Cable flys

30/20/15 @ 6

 

DB pullovers

3 x 10 @ 40

 

Felt good after...

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4-3 OFF

 

5-2

Quads/Hamstring SS

 

SLDL

20/10/8/5x5 @ bar/60/80/100 ss

Squats

20/10/8/5x5 @ bar/60/80/100

 

Single leg Standing Hamstring Curls

4 x 10 @ 24 ss

Seated Leg Press

4 x 10 @ 160 @ 320

 

Lying Hamstring Curls

30/20/15 @ 50 ss

Leg Extensions

30/20/15 @ 40

 

knackered...but no sore back from SLDL

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9-3

 

Back & Chest SS

 

Lat Pull Downs 

1 x 20 @ 60 ss

BB Incline

1 x 20 @ 20

 

Chins ss

10/8/5x5 @ BW/BW+5/BW+10 22

BB Incline

10/8/5x5 @ 50/60/75

 

T-Bar Rows

4 x 10 @ 45 ss

DB Incline

4 x 10 @ 22

 

Wide Rows

30/20/15 @ 60 ss

Cable Flys (low -> high)

30/20/15 @ 6

 

DB pull overs

2 x 10 @ 37

 

Totally buggered & Sweating like I had been in a sauna...

 

All weights up - except cable flys & DB pullovers

 

Interestingly enough...my bw has gone up...91kg now...

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11-3 OFF

 

12-3

 

Hamstrings/Quads

SLDL

20/10/8/5x5 @ bar/60/90/110 ss

Squat

20/10/8/5x5 @ bar/60/90/110

 

Totally exhausted...and back a little tight...and running out of time...

 

Lying Hamstring Curl

5 x 10 @ 50 ss

Leg extensions

5 x 10 @ 40

 

I think next week...I'm going to switch around again...

Alternate days...e.g.

Hamstrings

5 x 5

Squats 4 x 10 volumes

&

Squats 5 x 5

SLDL

4 x 10 volumes

 

Combining two big muscle groups like that takes it out of me - coz I'm a wus :)

Hoping to have a bit more energy...and hopefully better form resulting in less injury...

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16-3 OFF

 

17-3

Trying a 3 day split twice a week (6 on - one off this week)

Already missed Monday - off sick...

 

Back - Strength Chest - Volume

 

Lat pulldowns

1 x 20 @ 70

Chins

1 x 10/8 @ BF & BW + 5

5 x 5 @ BW + 10

Not good...didn't eat enough...low energy...still feeling a little off...

 

Incline bb press

1 x 20 @ bar

30/20/15 @ 40

 

Incline db press

4 x 10 @ 20 - rest/pause @ 8 on the last set - fubar

 

Cable flys

30/20/15 @ 6

 

Not a good session...lower back still tight from last week SLDL...lacking energy and focus...

Dropped 3kg in the last three days...might take it easy for a few weeks...

Switch to a maintenance plan for two weeks...

 

1 x 20 on each exercise - 3 exercises / muscle...

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16-3 OFF

 

17-3

 Chest & Back

 

Latt Pulldown

1 x 20 @ 70

Incline BB

1 x 20 @ 40

T-Bar Rows

1 x 20 @ 30

Incline DB

1 x 20 @ 20

Wide rows - seated

1 x 20 @ 60

Cable Flys low --> High

1 x 20 @ 12

 

 Abbs

1 x 20 swiss ball crunches

 

Good workout...felt refreshed...

Lower back still very tight...so going easy really helped...

Focused on form...1 up 6 down...

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