Rebuilding what once was

[Darkmanx]

So i am going to officially start a new journal since its been 5 weeks since i have fully returned to working out and not be hindered in any way shape or form. Plus the fact that i started to eat more vegetarian about 3 weeks ago.

Currently im training myself as a professional athlete even though im not but if always had a very high work ethic in the gym. My philosophy is Go Hard or Go Home. I am by no means even close to what i was able to do in the past but thats due to things that are beyond my control. Anyway here is how my workout went today.

Current stats are:

Height: 6'7

Weight: 147kg/ it was 152kg start of last week.

Deadlift: 4-6r x 5s 190kg

Push Press: 6-8r x 5s 120kg

This was done with superset style. For deadlift i used the bar that is designed for farmers walk( i think) and pushpress was done very explosively. Aslo i started of on 50% of 1RM and worked my way up to 75% of 1RM on both exercises.

Barbell bicep curl: 6-8r x 3s 60kg

Skull crusher: 6-8r x 3 s 60kg

Tricep pushdown: 6-8r x all plates on machine

This was also done in superset style.

D/bell front raise: 15sec x 3 12.5kg

Side lat raise: 15sec x 3 12.5kg

Bent rear delt raise: 8r x 3 12.5kg

Again a superset but without putting weigths down. Also the side lateral raise was done by holding the dumbells in cross like manner.

Weighted crunshes 15r x 2

Reverse hypers 15r x 2

Treadmill: 5min warmup, 5 min hard out blow out at 14km/h incline 1

Anyway this is the easy day of the 4 day split i got worked out for myself. I was somewhat chuffed with myself on the deadlift since i havent lifted for well over a year and half. But the road is still long but i will hopefully get there in the end. I am also at looking at trying to make some video of my trainings in the future. I will keep this journal as updated as i can.

[thatwaslight]

what level are you trying to get back to mate? f*ck you must look imposing in the flesh!

[Darkmanx]

what level are you trying to get back to mate? f*ck you must look imposing in the flesh!

Well to be honest mate im living an empty dream at the moment to try and get back to playin NPC again. I guess my playing days realy are over since my big injury early last year but im dreamin. I am actually training to for athletics (shotput,javelin,dicuss) since i use to be quite involved and also realy good at it. But to answer your question properly, i just want to get really fir again and see where life takes me.

[Darkmanx]

So yesterday i just stuck with a short sprint session.

Warm Up

400m jog med pace

40m lunges

40m butt kicks

40m high knees

40m x 4 long strides

Session

100m x 2

80m x 3

40m x 4

30m x 4

20m x 6

10m x 10

rest was only 1 1/2 min between sets. rest between sprint was the same time it takes me to run one length.

Its a gym day today so will post that up later.

[Darkmanx]

Today's session

Full snatch: 5r x 5s 70kg

Standing calf raises: 8r x 5s 200kg

Done superset

Front squats: 5r x 5s 140kg (with cambered bar)

Good mornings: 8r x 3s 60kgDone superset

Dumbell Incline press: 8r x 5s 50kg/arm

Lat pulldown: 8r x 3s 130kg/all plates

Dumbell rows: 6r x 3s 65kg/side

Overhead powerbag slams: 12r x 2s 20kg

Powerbag rotaional swings: 12r/side x 2s 20kg

The bag is slammed hard on the ground and picked up from a low squat position to work both legs and upper body endurance. The swings are almost the same as what you would do with rotaional medicine ball twists.

Again its supersets. No cardio today

[HarryB]

This is a really good functional training journal man and you are a giant of a human being! It's interesting reading, you should make some vids to show what you are doing. Lot's of athletes on here who could benefit greatly from your top level athletic experience.

[Darkmanx]

This is a really good functional training journal man and you are a giant of a human being! It's interesting reading, you should make some vids to show what you are doing. Lot's of athletes on here who could benefit greatly from your top level athletic experience.

Thanks mate. Yeah i have been thinking of doing vids. I will be very soon. Hopefully in the next month.

[IamaFish]

Hey I understand that you're living in blenheim correct? If you don't mind me asking where do you train? I myself live in blenheim and might have seen you around!

[Darkmanx]

Hey I understand that you're living in blenheim correct? If you don't mind me asking where do you train? I myself live in blenheim and might have seen you around!

I train at Stadium 2000.

[IamaFish]

Ahhh ok, I'm currently training at the gorilla pit(out the back of the stadium up the stairs lol)!

When I get strong enough and can lift some reasonably heavy weights(12-24 Months away) I'd be keen to get in the gym with a guy your size and play catch up! that's if you don't mind and were both still around!!

[Darkmanx]

Sorry for the late entry. I missed a few days of my journal but ill post what i can remember up until today.

Monday was a weight session but i forgot my program so i had to improvise but i stuck to the basis of my program.

Tuesday was another sprint session.

Warm Up

400m jog med pace

40m lunges

40m butt kicks

40m high knees

40m x 4 long strides

Session

100m x 4

80m x 4

40m x 4

30m x 6

20m x 6

10m x 10

Warm down:

400m jog

So there is a slight increase of sets on the 100m and 80m from the last session.

Today was a hardish day as i changed things up a bit.

Full Clean & Jerk: 3r x 5s 90kg

My power clean is quite heavier compared to my full clean & jerk. It takes a huge amount of energy to get the tecnique right for my hight. But i must say im 95% on getting good tecnique for clean & jerk

Squat: 3r x 5s 140kg (cambered bar)

Bent over row: 8r x 3s 120kg

This was superset

Bench Press: 6r x 5s 120kg (started at 80kg and worked my way up)

RDL: 8r x 5s 100kg

Tricep Pushdown: 8r x 5s Full stack

Bicep hammer curls: 4-6r x 5s 35kg/arm

This was a hard out super circuit to get the blood pumping.(2min rest between sets) My bench suck ass at the moment due to the peck repair but its comin on nicely though and can feel im getting stronger. I use to able to 180-190kg bench for reps but those days are gone. Ive made peace with that.

Assisted Pullups: 10r x 3 sets

Swiss ball crunces: 20r x 2s 20kg pwerbag

Med ball twist: 20r x 2 sets Med ball 3kg (i think)

5min jog on treadmill

If there is anything you guys are unclear of just ask. Happy to help.

[Darkmanx]

Ahhh ok, I'm currently training at the gorilla pit(out the back of the stadium up the stairs lol)!

When I get strong enough and can lift some reasonably heavy weights(12-24 Months away) I'd be keen to get in the gym with a guy your size and play catch up! that's if you don't mind and were both still around!!

Dont worry mate i'll be around for a while.

[testtubebaby]

solid and sound approach to training going on in here

[Darkmanx]

solid and sound approach to training going on in here

Cheers

[Darkmanx]

So i have taken the rest of the weekend off. Here's what i did today.

Deadlift: 3-5r x 5s 205kg

Push Press: 4-6r x 5s 130kg

This was done with superset style. For deadlift i used the bar that is designed for farmers walk( i think) and pushpress was done very explosively. Aslo i started of on 60% of 1RM and worked my way up to 85% of 1RM on both exercises.

Barbell bicep curl: 6-8r x 3s 60kg

Skull crusher: 6-8r x 3 s 60kg

Tricep pushdown: 6-8r x all plates on machine

This was also done in superset style.

D/bell front raise: 10sec x 3 15kg

Side lat raise: 10sec x 3 15kg

Bent rear delt raise: 8r x 3 15kg

Again a superset but without putting weigths down. Also the side lateral raise was done by holding the dumbells in cross like manner.

Weighted crunshes 20r x 2

Reverse hypers 20r x 2

Treadmill: 2min warmup, 8min hard run at 15km/h

So overall a increase in weight on most execises. Very chuffed with my deadlift aspecially since its only the second time i lifted in 16 months. Lots of potential there i think.

[Darkmanx]

Yesterday's session

Full snatch: 4r x 4s 80kg

Seated calf raises: 8r x 4s 150kg

Done superset

Front squats: 4r x 4s 150kg (with cambered bar)

Good mornings: 6r x 4s 80kg

Superset

Dumbell Incline press: 8r x 3s 50kg/arm

Dumbell rows: 6r x 3s 70kg/side

Super set

Lat pulldown: 8r x 3s 130kg/all plates

Overhead powerbag slams: 12r x 2s 20kg

Powerbag rotaional swings: 12r/side x 2s 20kg

The bag is slammed hard on the ground and picked up from a low squat position to work both legs and upper body endurance. The swings are almost the same as what you would do with rotaional medicine ball twists.

Again its supersets.

Cardio: 3km run

I felt very tired and only had about 4 hours sleep. So instead of doing a shitty workout i kept the sets shorter but more intense.

[Darkmanx]

So i have been goin good on my current program but feel like i've plateued a little so i'm gonna go and do something a bit unorthodox just to shock the body and hey see what happens

First off sorry i havent been entierly up to date for those who might be following this diary. I will be doing the following program only for 2-3 weeks. As i said it's just to give the system a shock.

Anyway the sessions will be as follows.

Day 1

Bench: 5-7s x Max reps

Squat: 5-7S x Max reps

Deadlift: 5-7s x Max reps

I will be working at 75-85% of my 1RM and going max reps each time. If i have anything left in the tank i will do cardio as well

Day 2

Dumbell Bicep curls: 3s x Max reps

Hamstring curls: 3s x Max reps

Dumbell row: 3 x Max reps

This will done again in a superset style

Weigted Dips: 3s x Max reps

Calf Raises: 3s x Max Reps

Incline press: 3s x Max reps

Close grip bench: 3 x Max

Precher curls: 3s x Max

Pullups: 3s x Max

Will finish off with either a good sprint session or 3k run.

Day 3 (Power Day)

Power Cleans: 4s x max

Power Snatch: 4s x max

Push Press: 4s x max

Upright row: 2s x max

Side Lateral: 2s x max

Rear delt raise: 2s x max

Finish off with decent plyometrics session.

My program will look very different if i had access to bands and chains but unfortunately our facility dont have it so i have to stick with weights and bodyweight stuff.

I appologize that is not a bodybuilding routine as this is a BB forum but for those who are in interested in sports functional training and want to add a bit more to their current workout feel free. I know that are a few of you that still play club rugby or do MMA that are currently doing bodybulding routines that could possibly benfit from changing your program every now and then.

[Darkmanx]

So today was not a bad day but still feelin tired for some reason. I guess having kids takes it out of ya.

Dumbell Bicep curls: 3s x Max reps 35kg/arm

Hamstring curls: 3s x Max reps whole stack

Dumbell row: 3 x Max reps 75kg dumbell

This will done again in a superset style

Weigted Dips: 3s x Max reps B/W

Calf Raises: 3s x Max Reps 150kg

Incline press: 3s x Max reps 120kg

Superset

Close grip bench: 3 x Max 80kg

Precher curls: 3s x Max 60kg

Pullups: 3s x Max B/W

Superset

2.4km run after

[Darkmanx]

So i have taken the last week off for a little break and decided last night that im gonna do my own crossfit style workouts for the next 12 weeks to shed some unwwanted fat and try to get down to 10-12% Im not bothered with single digits fat %.

Im doing 3days on 1off.

Today i did my cardio componant. 5km in 30min.

I know this is slow but you try carrying 150kg of pure beef. I was meant to do a 10k but f*ck me im not built for that anymore. 5k will have to do for now and hopefully by the time this is over i can do 10k.

Tomorrow is gymnastic(bw) and weightlifting and day 3 all 3 componants.

But you guys know this already.