Cammo's Training Log and Other Related Nonsense

[Cammo]

I had Glandular Fever for a while there - all gone now!

I had a few workouts between the last post & this one but nothing effective enough to worth mentioning.

I couldn't get into the gym on Fri due to a wedding - the weekend wasn't good either as a mates baby is really sick in hospital, so I've been supporting them by looking after the other kids etc.... such is life.

Mon - 12/03

DB military presses

25kg x 10

27.5kg x 8

30 x 5

Lateral raises

12.5 x 12

15 x 10

15 x 8

Upright row

50 x 10

55 x 8

60 x 6

Face Pulls

42 x 10

48 x 8

54 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

Tues - 13/03

Squats

110 x 10

120 x 8

130 x 5

45º Leg Press

200 x 10

215 x 8

230 x 6

Romainian Deads

80 x 10

90 x 8

Leg curl

54 x 12

57 x 10

Standing Calf work

82 x 15 (single leg at a time)

78 x 15

84 x 15

I normally do more volume on legs (especially hams) but I was feeling pretty knackered (first leg day in a few weeks & all).

I have altered my rep ranges to give me a little excitement!

Thurs - 15/03

Flat bench

80 x 10

85 x 7

90 x 5

I need to get my ass into gear and get these numbers up.

Incline DB press

27.5 x 10

30 x 6

30 x 5

Skull Crushers

35 x 12

37.5 x 9

40 x 4

Dips

6

4

4

Lost a bit of strength on these over the last few weeks.

Overhead cable extensions

57 x 10

60 x 6

60 x 5

20kg weighted Ab crunches

3 sets of 10.

[ExpensiveUrine]

What you weigh now Cammo?

Nice deads.

[poos_n_wees]

I have altered my rep ranges to give me a little excitement!

Nice to see you get back into the swing of things Cammo. Glandular fever sucks :evil:

[Cammo]

What you weigh now Cammo?

Nice deads.

106.4kg as of yesterday - a bit of added bf unfortunately - I'm on top my diet now though (and back in the gym - life is good! :grin: )

Mon - 19/03

Wide Grip Pull-ups

6

6

4

I'm a bit rubbish at these but getting better.

Deadlifts

140 x 10

160 x 6

170 x 4

Not bad considering the long break I've had.

Bentover Row

60 x 10

70 x 6

80 x 5

BB Curls

32 x 10

39.5 x 8

32 x 8

DB Curls

17.5 x 8

Hammers

17.5 x 9

17.5 x 10

Calves

DC extreme stretching..

[2guns]

nice deadlifts bro, are u still up at the stadium?

[Cammo]

nice deadlifts bro, are u still up at the stadium?

Still at Westwave.

My membership runs out in May so might have a look round.

I poked my nose into BTS in Glen Eden - they're still renovating but have an temp office in the carpark. They've got membership deals for the first 75 people who join up before it opens.... I was tempted but I really like the fact that I get to use the pool at Westwave (I do quite a bit of swimming in the winter).

[2guns]

They've got membership deals for the first 75 people who join up before it opens....

i got that flyer in the mail.

who would be dumb enough to join up b4 it opens and b4 being able to actaully see wat yr paying for :?

wonder how many fools have joined already :roll:

[2guns]

oh and yr still at westwave!!

i went in there for a casual over xmas holidays. i miss the aircond there and its a good gym apart from a few people that work in there

[Pseudonym]

who would be dumb enough to join up b4 it opens and b4 being able to actaully see wat yr paying for :?

I gather Club Physical did a similar thing when they were starting out - only they were offering life memberships. The people who took up that offer never have to pay another cent now...

[Cammo]

Tues - 20/03

DB military presses

27.5kg x 10

27.5kg x 8

30 x 5

Lateral raises

15 x 12

15 x 8

15 x 8

Upright row

55 x 10

60 x 8

65 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

Face Pulls

48 x 10

54 x 8

57 x 6

I normally do my crunches last but someone was on the lat pulldown machine when I wanted it & couldn't work in with them as I needed to swap the bar for the rope - I did crunches instead & came back for my face pulls later.

[Cammo]

Thurs - 22/03

Squats

115 x 10

125 x 8

135 x 3 - only 3 but it can only get better.

45º Leg Press

220 x 10

240 x 8

260 x 8

Leg press is up - I think last week I was just suffering from the lay-off.

Romainian Deads

85 x 10

95 x 8

97.5 x 6

I'll stick with these weights for a little while - I have to concentrate on putting the strain on my hams & not my lower back.

Leg curl

57 x 12

54 x 10

57 x 5

Standing Calf work

84 x 15 (single leg at a time)

84 x 15

87 x 12

A good workout all round.

[Cammo]

Fri - 23/03

Flat bench

85 x 10

90 x 8

95 x 3

Incline DB press

27.5 x 10

30 x 6

30 x 6

Skull Crushers

35 x 12

40 x 10

42.5 x 6

Dips

5

5

6 (assisted at 30kg)

Overhead cable extensions

60 x 10

60 x 6

54 x 8

Cable Crunches

76 x 16

76 x 14

76 x 12

I'm off to Australia on business on Monday - won't be back till Friday so I won't be posting. Hopefully I'll have time to get my ass into a gym over there.

[Cammo]

Mon - 02/04

Squats

115 x 10

125 x 8

135 x 5 - last rep was a bit dodgy.

45º Leg Press

240 x 10

260 x 8

270 x 6

Leg curl

54 x 12

60 x 8

54 x 10

Standing Calf work

84 x 15 (single leg at a time)

87 x 15

87 x 12

[Cammo]

Wed 04/04

Flat bench

90 x 7

95 x 4

85 x 8

Incline DB press

30 x 9

32.5 x 4

27.5 x 9

Dips

6

6

4

Skull Crushers

35 x 15

40 x 10

42.5 x 5

Overhead cable extensions

60 x 10

60 x 9

54 x 8

Weighted Crunches (20kg)

10

10

10

[Cammo]

Mon - 09/04

Wide Grip Pull-ups

6

5

5

Deadlifts

150 x 8

180 x 3 ...pb

160 x 4

DB Row

40 x 8

40 x 8

40 x 8

Face Pulls

66 x 6

66 x 6

66 x 6

DB Curls

17.5 x 10

17.5 x 10

17.5 x 9

Cable Curls

48 x 8

42 x 9

42 x 8

[Cammo]

Wed - 11/04

DB military presses

27.5kg x 10

30kg x 8

30 x 2

25 x 4

My shoulders were nuked after the second set.

Lateral raises

17.5 x 10

15 x 10

15 x 10

Upright row

55 x 10

60 x 10

65 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

I normally do face pulls on shoulder day but I did them on back day already this week for some reason.

I started chatting to a guy who's doing a bit of powerlifting & he's keen on starting a powerlifting club within the gym (he started working there as an instructor a couple of days ago). I am probably going to start doing a bit more powerlifting from next week!

[Cammo]

Thurs - 12/04

Squats

120 x 10

140 x 5 - PB... first time triple wheeling without a spotter - felt really good!!

120 x 7

45º Leg Press

250 x 10

260 x 8

270 x 6

Romainian Deads

90 x 8

100 x 8

100 x 8

Standing Calf work

87 x 15 (single leg at a time)

87 x 15

87 x 12

[Cammo]

Sun - 15/04

Flat bench

87.5 x 10

90 x 7

95 x 6 (spotted)

Incline DB press

27.5 x 10

30 x 8

32.5 x 6

Pec Deck

66 x 10

69 x 6

66 x 7

Really didn't like using the pec deck - my shoulders hated it.

Bench Dips

10kg x 10

20kg x 8

15kg x 6

Close Grip Bench Press (w/ezy bar)

47.5 x 8

52.5 x 7

52.5 x 6

[Mephistopheles]

Nice squats (powerlifting style or olympic? ) and deadlift man

I personally think that your romanian deadlift is a bit low compared to squat, I feel a 1:1 ratio is ideal, but that's just me.

[Cammo]

Nice squats (powerlifting style or olympic? ) and deadlift man

I personally think that your romanian deadlift is a bit low compared to squat, I feel a 1:1 ratio is ideal, but that's just me.

More powerlifting on the squats.

As for my rom deads, I was using heavier weight at one stage but I couldn't seem to activate my hamstrings - my lower back kept taking over??

Started a bit of powerlifting today... Bench!! (I did it yesterday f*ck it...).

Mon 16/04

Bench press

60 x 9

60 x 9

80 x 7

80 x 7

90 x 6

4inch block

100 x 3

110 x 3

100 x 3

6inch block

100 x 3

110 x 3

110 x 3

10inch block

120 x 3

60 x 9

60 x 9

60 x 9

My lifts probably would have been better had it not been for the chest workout I did yesterday (same with tri's).

Tricep hammers (not sure what they're really called)

They look like this except we lay on the ground and touched the DB's to the ground & flung them back up again (keeping our elbows up)...

17.5 x 6

17.5 x 6

17.5 x 6

17.5 x 6

17.5 x 6

Dips

4

4

3

My tri's were fried at this stage.

[deegee]

keep up the good work !

[2guns]

who helps u at west wave? barbara or nick?

or u do yr own stuff?

[Cammo]

who helps u at west wave? barbara or nick?

or u do yr own stuff?

There's a new guy just started working there who's name is Jarrod - he's from down the line.

There's 4 of us working out together at the mo.

I was doing my own stuff before the powerlifting gig (got my gym instructors certificate a few years ago).

[poos_n_wees]

Squats

120 x 10

140 x 5 - PB... first time triple wheeling without a spotter - felt really good!!

120 x 7

Deadlifts

150 x 8

180 x 3 ...pb

160 x 4

Nice!!

[Cammo]

Monday 30th July

DB sholder press

25 x 8

27.5 x 6

25 x 5 (failed on 6th)

Lateral raises

15 x 8

15 x 8

15 x 8

Upright row

50 x 6

50 x 6

50 x 6

Weighted crunches

20 x 10

20 x 10

20 x 10

I've lost quite a bit of strength over the last few months but I expected as much.