Cammo's Training Log and Other Related Nonsense

[ohjoshua]

117.5 to 140kg is a big jump! :shock: Good stuff :grin:

yeah good shit man. that is a nice sick jump.

[poos_n_wees]

I got through those alright but when I went to load on another "little bit" of weight, he insisted on taking the small stuff off & throwing on a couple of 20's

Lol just goes to show that half of it is psychological eh..? I was working out with a friend once, and he went to add a couple of 2.5kg plates onto the bar, and this other big dude walks past and says "Eh, whats those for?" [pointing at the 2.5kg plate] "..Is that a panadol??"

[Cammo]

Wed - 6/12

Interval swimming - 3 moderate laps, 1 full on x 8 cycles.

Thurs - 7/12

Flat bench

87.5kg x 6

87.5kg x 4

87.5kg x 6 (spotted)

Incline DB press

35kg x 6 (spot)

32.5kg x 6

30kg x 6

Close grip bench

57.5kg x 6

57.5kg x 6

50kg x 6 (reverse grip on this set)

Dips

6

5

5

Overhead cable extensions

56kg x 8

56kg x 8

56kg x 8

Cable crunches

86kg x 12

86kg x 12

86kg x 12 (the cable maxes out at 66kg & I put a couple 10kg DB's on the stack - I will see if I can get 12's to fit but I may be pushing sh!t up hill - I may just go for 15 rep sets instead).

Weighted leg raises

11.25kg x 10

11.25kg x 10

11.25kg x 10

Fri 8/12

Pullups

1 x unassisted x6

1 x assisted 24kg x6

1 x assisted 30kg x8

Deadlift

150kg x 6

150kg x 6

155kg x 5

My fingers were still gripping the BB when I racked it (dropped it down onto the rack) & I pulled my right shoulder out a bit - I was in some slight pain for the rest of my workout so went light).

Face pulls

60x6

60x6

60x6

BB row

60x6

70x6

75x6

Cable curls

54x8

Got sick of the cable curls after the first set so did a couple of BB curl sets with a wider grip.

32x8

32x8

DB hammer curls

20x8

20x8

20x8

I've dropped the weight (& my ego) on these as my form was pretty sloppy on 22.5's (lots of swinging going on).

Standing Calf work

114 using DC method (1-1-10-15)

1x10dc reps, normal reps to failure

1x4dc reps, 10 normal reps, dc reps to failure

Did nothing in the weekend but eat crappy food..... gotta live sometime.

Had a mates sons b'day on Sat & an Xmas lunch on Sun.

Mon - 11/12

Went down to my parents beach house to help my father with a few things on Sunday & got back Monday evening. I didn't get to the gym until 7:30pm - couldn't believe how crowded it was. I won't be doing it again in a hurry.

DB military presses

30x6

30x6

27.5x4

Lateral raises

12.5x10

15x10

15x10

Upright row

62.5x6

62.5x6

65x6

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 11.25kg strapped to foot

I got one of the second generation ipod shuffles for the gym as they play absolute crap in there. I've got a 30gb ipod but I've had it for a while & the battery doesn't last too long - I only really use it with the itrip when it's plugged into the cigarette lighter in the car, for the stereo at home or when I take it away on holiday I have a portable speaker system for it (pumps out a really good sound too).

Anyway, I'm too tight fisted to buy another larger ipod just for the gym but I did notice how much more drive I had listening to MY music (old school metal - metallica, pantera, seputura, ministry, iron maiden etc. etc).

Tiny & cheap but I'm lovin' it!!

No forearm work - helped the gym manager get a couple of the old machines out of the gym (leg extension & leg curl..... he's got replacements unfortunately).

200kg of weighted plates out corridoors & down stairs + the machine frames - it was a workout in itself.

[poos_n_wees]

but I did notice how much more drive I had listening to MY music (old school metal - metallica, pantera, seputura, ministry, iron maiden etc. etc).

Tiny & cheap but I'm lovin' it!!

Too true man. My lifts suck without my ipod music at the gym :nod:

[Varven]

Nice work on squats and deads.. wont be long before your hitting 180 on deads for reps and squat too !

how much do you weigh and do you have a comp coming up ?

[Cammo]

Nice work on squats and deads.. wont be long before your hitting 180 on deads for reps and squat too !

how much do you weigh and do you have a comp coming up ?

I'm sitting bang on 100kg at the moment - have been for a couple of months (I've lost a bit of bodyfat in that time so I'm not too upset).

I've never done comps although I wouldn't mind doing one maybe this time next year - I'll have to see if I can wrangle it around work & other commitments.

[ohjoshua]

yo cam, good shit on the 155 DL for reps.

looking back on your log you wre doing 130 for reps in 12/10/06

now only 2 months later you up to 155 for reps....

did you say you have been training for ages? how come your making such fast gains now?

if you keep it up up you'll be DLing 200 in no time.

go hard man!

[Cammo]

yo cam, good shit on the 155 DL for reps.

looking back on your log you wre doing 130 for reps in 12/10/06

now only 2 months later you up to 155 for reps....

did you say you have been training for ages? how come your making such fast gains now?

if you keep it up up you'll be DLing 200 in no time.

go hard man!

I've been training off & on for 3 years but only been doing deads for a little while - the steep incline in weight is down to my diet, my routine & probably from always making sure I push myself a bit extra next time if I know I had a little to spare in the tank this time.

My progress will probably slow down a bit now that I'm pushing myself but I will still be adding weight - it's all about consistant overload, not fatigue for me.

I will have to get myself a belt for my deads shortly.

[Cammo]

Tues - 12/12

Squats

80 x 20

90 x 18

- Decided to give the 20's a go.

45º leg press

225kg x 6

225kg x 6

225kg x 6

Romainian Deads

110 x 6

110 x 6

110 x 6

Leg curl

60 x 8

54 x 8

54 x 8

Standing Calf work

75 x 12 (single leg at a time)

75 x 12

75 x 12

Thurs - 14/12

Flat bench

90kg x 6

87.5kg x 4

90kg x 7 (spotted - I'm trying to break through a rut I'm in on the bench)

Incline DB press

35kg x 6

32.5kg x 6

32.5kg x 4

Close grip bench

60kg x 6

60kg x 4

50kg x 6 (reverse grip on this set)

Dips

7

5

4

I can't seem to do better on these - I think it's because my CGBP & everything else is going up so it's naturally going to exhaust my tri's more - I can't expect to everything to go up, especially when the dips are near the end of the workout.

Overhead cable extensions

60kg x 8

60kg x 8

60kg x 8

Quite hard work the last reps on the final set

Cable crunches

86kg x 12

86kg x 12

86kg x 12

Weighted leg raises

11.25kg x 10

11.25kg x 10

11.25kg x 10

Fri 15/12

Pullups

2 x 6 unassisted

1 x 6 unassisted - palms facing close grip (a lot easier but didn't notice as much lat work).

Deadlift

160kg x 6

155kg x 6

155kg x 5

My lifts on these will probably slow a bit now.... I was really pushing myself on the 160's.

DB row

37.5 x 6

40 x 6

40 x 6

Face pulls

66 x 6

69 x 6

69 x 6

I normally do the face pulls before the rows but someone was using the lat-pulldown machine.

BB curls

32 x 8

32 x 8

cable curl - 54 x 8

DB hammer curls

20 x 8

20 x 8

20 x 8

No calf work due to time restrictions.

Sat 16/12

20 mins interval training on cross trainer.

Had my best mates stag party on Sat night - first time I've had a good session in over a year.... and I paid for it.

Got home around 4:30 Sunday morning feeling like mud.

Mon - 18/12

Still feeling like mud....

DB military presses

30 x 6

30 x 6

27.5 x 6

Lateral raises

15 x 10

15 x 10

15 x 10

Upright row

65 x 6

65 x 6

65 x 6

Weighted Crunches 10x2 - 20kg plate behind head - only 2 sets of these - I was still feeling the effects of Sat night & the crunches were making me feel a bit green around the gills.

Leg raises 10x3 - no weight just longer pauses..felt pretty crook

[Big_J]

90kg x 7 (spotted - I'm trying to break through a rut I'm in on the bench)

i had this problem not to long ago.. but after sticking at it and pushing hard with a spot nd also flat db press ive now jumped from only being able to manage 80 kgs to being able to complete 6-8 spotted on 100. jst keep at it

[Cammo]

90kg x 7 (spotted - I'm trying to break through a rut I'm in on the bench)

i had this problem not to long ago.. but after sticking at it and pushing hard with a spot nd also flat db press ive now jumped from only being able to manage 80 kgs to being able to complete 6-8 spotted on 100. jst keep at it

Cheers Big_J

I was thinking of trying some rack BB presses - I know a guy who used them to help with his bench rut.

I'll keep up with the spotting at the mo' & see how it goes first.

[Cammo]

Tues - 19/12

Squats

117.5 x 6

120 x 5 (did 6 but the last one was in such bad form is wasn't worth it).

115 x 6

110 x 6

45º leg press

230kg x 6

230kg x 6

230kg x 6

Romainian Deads

110 x 6

110 x 6

110 x 6

Leg curl

60 x 8

54 x 8

54 x 8

Standing Calf work

78 x 12 (single leg at a time)

78 x 12

78 x 12

It's Thursday today & my legs are killing me... in a good way!

I'm going on holiday today - won't be back till around 4th Jan.

I'm pretty sure I know where a gym is around where I'm staying but thinking about going to the gym & actually doing it are 2 different things. One of the girls staying with us goes to the gym a bit so hopefully I'll be able to wrangle her into coming with me....... bit more motivation.

I'm staying at my in-laws beach house so lots of swimming should keep me out of mishief.

I will probably come back a few pounds heavier (not much of that will be muscle... hehe..)

All the best guys!

Have a great Xmas & New Years [partyman]

[ohjoshua]

I'm going on holiday today - won't be back till around 4th Jan.

I'm pretty sure I know where a gym is around where I'm staying but thinking about going to the gym & actually doing it are 2 different things. One of the girls staying with us goes to the gym a bit so hopefully I'll be able to wrangle her into coming with me....... bit more motivation.

if you can only do a couple of days...

why not spend one day doing 100 close grip chinups? it takes half an hour and will get u real fucked.

worked real well for us -time taken:muscles torn ,ratio.

[poos_n_wees]

I'm staying at my in-laws beach house so lots of swimming should keep me out of mishief.

I will probably come back a few pounds heavier (not much of that will be muscle... hehe..)

All the best guys!

Have a great Xmas & New Years [partyman]

Wow! What a beautiful view!!

Enjoy your time off, and we'll see you in the new year

[Cammo]

Back to lifting....

Decided to take the first few lifts easy after the layoff - my strength hasn't decreased as far as I could tell...

Mon - 15/01

DB military presses

27.5 x 6

27.5 x 6

27.5 x 6

Lateral raises

15 x 10

15 x 10

15 x 10

Upright row

60 x 6

60 x 6

60 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

Leg raises 10x3 - no weight just longer pauses & legs straighter.

Tues - 16/01

Squats

100 x 6

115 x 6

120 x 6

110 x 6

45º leg press

225kg x 6

225kg x 6

225kg x 6

Romainian Deads

110 x 6

110 x 6

110 x 6

Leg curl

60 x 8

57 x 8

couldn't get the 3rd set out - one of my calves kept cramping up really badly.

Standing Calf work

78 x 12 (single leg at a time)

78 x 12

78 x 12

It's Wed night at the mo' & my legs are killing me.... It'll only be worse tomorrow.

[poos_n_wees]

I'm suffering through DOMS from 2 days ago too... I need one of those steel bar thingees they have in disabled loos for my loo at home

How do you do face pulls on the lat pulldown machine? I've only ever seen them done on the seated row. Are you standing?

[Cammo]

I'm suffering through DOMS from 2 days ago too... I need one of those steel bar thingees they have in disabled loos for my loo at home

I'm thinking of getting one myself..... there's so much groaning going on in there, my wife thinks I'm constipated :pfft:

How do you do face pulls on the lat pulldown machine? I've only ever seen them done on the seated row. Are you standing?

Like this :wink:

[poos_n_wees]

Gotcha

[Andrew]

Don’t you find that put a lot of stress on your spine? Are you doing that for upper back shoulder tie in?

[Cammo]

Don’t you find that put a lot of stress on your spine? Are you doing that for upper back shoulder tie in?

More of a trap/rear delt thing for me - I refuse to do shrugs.

[Andrew]

I refuse to do shrugs.

Why??

[Cammo]

Why??

I really didn't like shrugs anyway & this article made a lot of sense to me:

T-Nation:  10 strength Training Tips

by Jack Reape

#4: Don't waste your time on barbell shrugs.

Powerlifters sport traps that would make a Silverback gorilla envious, yet the barbell shrug is not part of most powerlifting training programs. The reason is that the shrug doesn't duplicate the skill or build the strength for pulling a heavy deadlift to lockout.

Shrugs done standing with an Olympic bar are also limited in the range of motion and leverage due to the bar being on the thighs. Besides, traps don't lock out deadlifts, hips and grip do. If you can’t get your spine and hips extended with a weight, you can't possibly do a shrug with it. Trying to shrug a weight to lockout will generally make you try to pull it with your biceps. Hello, biceps tear!

You don't want to shrug the weight upwards and extend the distance the weight is moved; you want to retract your shoulders as you extend your back and push your hips forward. This is called a lockout. Practicing lockouts with a large weight in the power rack, with the spine fully extended from the start, can help you practice the skill of lockout and overload your grip, but it won’t build your traps very well.

So if most powerlifters don’t do shrugs, and if the lockouts they practice aren’t big trap builders, what's the secret to their trap strength and size? The secret is training the upper back from all angles with high frequency!

Upper back is one of the hardest body parts to overtrain. It can be trained up to four or five times a week. Splitting exercises by plane of motion into rows, pulldowns, and pulls gives us a basis on how to do this. Rows include bent rows, supported rows, T-bar rows, pulls to the face, and cable rows. Pulldowns include pulldowns with various handles to the front and back, pullovers, chins, and pull-ups. Pulls include barbell cleans, kettlebell cleans, high pulls, upright rows, dumbbell power cleans, and even the Kelso shrug (shrugs done with the upper torso at a 30-45 degree angle and the back arched, allowing the rhomboids to enter the movement).

Pulls to the face

You can hit upper back two to three days consecutively by doing a row, a pull, or pulldown one day, then hit your back the next day with a different motion. For example, if you bench Monday and Thursday, and squat/deadlift Tuesday and Thursday, you can work rows after your upper body and pulldowns or pulls after lower body. Then you can hit an extra workout for upper back Saturday in the plane of motion you didn’t hit Thursday or Friday. You can customize this to your preference as the permutations and combinations are endless.

Bill Starr recommends about 50 total reps for upper back in a workout, and Bill is hard to disagree with on any subject. Reps and sets of 10 x 5, 7 x 7, and 5 x 10 work well here. You can even do two exercises with 5 x 5 if you're feeling froggy.

Start hammering your back like this and not only will your traps and entire upper back blossom, your biceps will follow suit, even though you might be dropping some arm work after 50 heavy reps of upper back!

[Cammo]

Took Wed & Thurs off - heaps of work & bathroom renovations to get done (& my legs were killing me from Tues).

Fri - 19/01

Flat bench

90kg x 6

90kg x 5

87.5kg x 4 - absolute rubbish...

Incline DB press

32.5kg x 6

32.5kg x 6

32.5kg x 6

Dips

6

6

6

Tri Extensions

30kg x 10

30kg x 10

30kg x 10

Overhead cable extensions

54 x 8

Rope push downs

54 x 8

Push downs (bar) 60 x 8

Rubbish workout all round really - I didn't wanna be there.

I had a crap sleep the night before, I went to the gym at a different time which throws me a bit & my pre-workout meal was sub-standard (on the run).

I changed a few exercises & dropped a few due to laziness - I gotta get my ass into gear.

[Cammo]

Mon 22/01

Pullups

3 x 6

Deadlift

140kg x 6

160kg x 6

160kg x 4

My grip gave out before anything else - I'll start using straps (I normally only use straps on my Romainian deads as I use a double overhand grip on those).

DB row

40 x 6

40 x 6

40 x 6

Face pulls

69 x 6

60 x 6

60 x 6

Preacher curls

25kg (+ezybar) x 8

25 x 8

20 x 8

DC calf work

Cable curls

54 x 8

54 x 8

51 x 8

Didn't get into the gym 'till 7pm - I'll try not to do that again.

Tues - 23/01

DB military presses

30 x 6

30 x 6

30 x 6 - up next time.

Lateral raises

17.5 x 10

17.5 x 10

17.5 x 10

Upright row

60 x 6

60 x 6

60 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

Leg raises 10x3.

Thurs - 25/01

Squats

110 x 6

125 x 6

115 x 6

110 x 6

45º leg press

230kg x 6

230kg x 6

230kg x 6

Romainian Deads

115 x 6

115 x 6

Didn't do the last set - I felt I was getting hit more in the lower back than my hams - I might have to ease off the weight a bit & sort my form out.

Leg curl (on the new seated machine they got there)

68 x 10 - absolute crap machine! It maxed out at 68kg & I didn't feel sh!t - I'll leave it for the housewives.

Lying leg curl

60 x 8

57 x 8

Standing Calf work

81 x 12 (single leg at a time)

81 x 12

81 x 12

[poos_n_wees]

Solid workouts there Cammo... nice pulling on the deads!