Lavers Workout Log

[Laver]

Got whats is believed to be a hairline fracture the radius bone of my right arm, almost in exactly the same place as where the 'growth plate' usually is.

This was 5weeks ago, happened after putting my hand down stupidly to stop a fall in inline-hockey.

So in a cast, got a doctors appointment on the 4th July where they should be able to tell me when the cast will be removed, then It'll be physio to get full movement back.

[Laver]

Sorry few day overdue, here you are:

Wednesday and Thursday:

Wed no training, Thursday back, overall pretty good, trouble with dead lifts as had no chalk, next session should be all ironed out and good to go

Friday 27th June 2008

Shoulders Triceps Biceps

Conv. DB Shoulder Press

5 * 22kg * 2

Ez Bar Curls

6 * 37.5 * 3

Hammer Curls

5 * 18 * 1

6 * 16 * 1

Standing BB Military Press

6 * 37.5kg * 1

Lat Side Raises

10 * 10kg * 2

Lying BB Tricep Press

6 * 30kg * 3

Cable Tricep Press Down

6 * 70Lb * 3

Overhead DB press

4 * 24Kg * 1

Comments

Compressed 2 day into 1 here, usually bicep is on its own day and with some ab work.

But I wasn't sure how much I'd be able to do.

Turns out I can do everything in the Tricep / Sholder / Bicep department except for straight bar bb curls!

So will be able to do 5days training again which will be good.

[SoaringSwine]

Good to see you're getting back into the swing of things.

[Laver]

SS,

Cheers bro, I'm glad too. Hopefully cast off this friday, your lifts are looking good too, you just keep slipping further and further away.

Monday 30th June 2008

0710 Legs

Squats

6 * 92.5kg * 3

Last rep of last set was nasty, got about 1/2 way up then lost it and feel forward sharply, bit annoyed as I had told spotter on be right on me for the last 2reps!

Leg Press

6 * 250kg * 2

Stiff leg dead lifts

6 * 100Kg * 2

Curls

3.5 * 40 * 2

Standing Calf Raises

7 * 210Lb * 2

Comments

Fine session, getting back into it ok!

[Laver]

Tuesday 1st July 2008

0655 Chest and Abs

Bench Press

5 * 77.5Kg

4 * 77.5

4 * 75

Incline Bench DB

4 * 26kg * 3

Decline Bench

3 * 60kg * 1

Weighted Incline Crunches - Plate

12 * 20kg * 2

Hanging leg raises

Knees only

20 * bw * 2

Comments

Good session, especially compared to last week. Cast off this friday (fingers crossed) so should be sweet next week.

Wednesday 2nd July 2008

Back and Traps

Flat Bench BB Rows

4 * 70kg

6 * 65kg

Pulls-ups

3 * BW * 2 (4th, 5th Spotted)

V-Bar Pull-downs

Not sure;

150 * 6, bad form

135 * 6

Straight Bar cable Rows

6 * 135Lb * 1

Deadlifts

4 * 125Kg * 2

BB Shrugs

6 * 80kg * 1

Comments

Not bad, the deads were a real grinder, lost a fair bit of strength in deads too 130next week fingers crossed.

[Laver]

Thursday 3rd July 2008

Sholders Tricep

DB Shoulder Press

4 * 22kg * 3

Standing BB Military Press

4 * 42.5kg * 2

Lat Side Raises

8 * 12kg * 2

Lying BB Tricep Press

4 * 35kg * 3; only just.

Cable Tricep Press Down

5.5 * 70Lb * 3

Overhead DB press

4 * 24Kg * 1

Comments

Good session, about 55-60minutes though so a bit long, shorten up!

Friday 4th July 2008

Got my cast off today, doctor said my bone is all healed up and Im good to do whatever, but it's stiff as a bitch and the ROM is limited, he said all a physio would do is get me to stretch it and keep it active, so between us we decided I could do that perfectly well of my own accord.

So hopefully between a few nights rest and lots of streching I should be able to do everything back at the gym come Monday!

[Laver]

Friday 4th July 2008

Biceps and Abs

Straight BB Curls

5 * 40kg * 3 Just

DB Hammer Curls

6 * 16Kg * 2 Bit too easy

EZ Curl bar Curls

6 * 35Kg * 1 Just

4 * 37.5Kg * 1 Just

Hanging Leg Lifts - Knees

20 * BW * 2

Cable Abs

10 * Forget * 2

Comments

First session out of cast, felt great, bit of pain but nothing to bad.

Legs on Monday Woot!

[Laver]

Monday 7th July 2008

0705 Legs

Squats

6 * 95Kg * 2

5 * 95

Leg Press

6 * 250kg * 2

Did this slower and more control, slow on way down then forecefully back up.

Curls

5 * 40 * 2

Stiff leg dead lifts

6 * 110Kg * 1

4 * 110

Wow this really worked the hammies, exhausted after these!

Standing Calf Raises

8 * 210Lb * 2

Seated Calf Press (Leg Press Machine)

7 * 250Kg * 2

Comments

Good workout, getting a little tired of squatting badly, so need to do some research and decide what I'm going to do to get form better so I stop GMing out of the hole and then I can really start to up the weight, would like squats to be closer to deads.

[craig.j]

have a look in ss's journal, there is a bit of a convo on squating technique in thea, yea its real common. you see people start out doing squats, but by the end of the set you've seen about three different exercises by the time the've finished :shock:

try to keep the weight on the heals when driving up, it also helps to look slightly upwards on the initial drive.. if this doesnt work possibly lower the weight and focus on technique for a few sessions

nice stiff legging by the way! :grin:

[SoaringSwine]

Monday 7th July 2008

0705 Legs

Squats

6 * 95Kg * 2

5 * 95

Leg Press

6 * 250kg * 2

Did this slower and more control, slow on way down then forecefully back up.

Curls

5 * 40 * 2

Stiff leg dead lifts

6 * 110Kg * 1

4 * 110

Wow this really worked the hammies, exhausted after these!

Standing Calf Raises

8 * 210Lb * 2

Seated Calf Press (Leg Press Machine)

7 * 250Kg * 2

Comments

Good workout, getting a little tired of squatting badly, so need to do some research and decide what I'm going to do to get form better so I stop GMing out of the hole and then I can really start to up the weight, would like squats to be closer to deads.

His other vids have info too.

[Laver]

Craig; SS,

Thanks guys, I did see that vid in your journal when it was posted.

I more need to figure out when to do the work, is it best to do it on the same session as the squats? or 3/4 days apart? Or stop doing squats and substitute it with some of the other exercises that help to improve form?

[Laver]

Tuesday 8th July 2008

Chest and Abs

Bench Press

3 * 80kg

3 * 77.5

2 * 77.5

Incline Bench DB

3 * 26kg * 1 too light, straight to next set.

2 * 30kg * 1

4 * 30 * 1

3 * 30 * 1

Decline Bench

2 * 70kg * 1 too heavy.

Cable Crunhes

12 * 70Lb * 1

12 * 80

Weighted Incline Crunches

8 * 20kg Plate * 2

Comments

Wrist still plays up a touch on the bench which may be affecting it, but want to get back up to 82.5 * 4 asap!, 2 or 3 weeks away proberbly.

Glad to be back up to the 30's in inclines.

Everything else was fine.

[craig.j]

Craig; SS,

Thanks guys, I did see that vid in your journal when it was posted.

I more need to figure out when to do the work, is it best to do it on the same session as the squats? or 3/4 days apart? Or stop doing squats and substitute it with some of the other exercises that help to improve form?

TBH i think this is a personal thing. I would add some of the exercises and dynamic stretches as warmups to my squats, and static and dynamic stretches either afterwards and/or on a seperate day.

i dont like doing static stretches before a workout. they make you weaker

[Laver]

Wednesday 9th July 2008

Back and Traps

Flat Bench BB Rows

6 * 67.5Kg * 2

Pulls-ups

5.5 * BW * 2

V-Bar Pull-downs

6 * 150Lb * 2

Straight Bar cable Rows

Actually these were Lying DB Rows - Stupid school holiday kids using up the machines + this was an avo training when usually training in morning.

6 * 30Kg * 1

Dead lifts

5 * 130Kg * 1

6 * 130 * 1

BB Shrugs

6 * 90Kg * 1

Comments

Back at the 130 dead mark, stoked, managed to get 5 / 6 up so next week gonna try 137.5, sweet!

Pull ups getting better too, good session except for nuisance of engaged equipment.

[SoaringSwine]

Wednesday 9th July 2008

Dead lifts

5 * 130Kg * 1

6 * 130 * 1

Back at the 130 dead mark, stoked, managed to get 5 / 6 up so next week gonna try 137.5, sweet!

Nice deads!

[Laver]

Thursday 10th July 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

5 * 22kg * 3

Standing BB Military Press

2.5 * 45kg

5 * 42.5

Lat Side Raises

6 * 14kg * 2 Avg form

Lying BB Tricep Press

6 * 35kg

4 * 35

3.5 * 35

Cable Tricep Press Down

5 * 70Lb * 3

Overhead DB press

5 * 22Kg * 1

Comments

Basically back to where I was before injury, so all good.

Still waiting to get those Tricep exercises up!

[poos_n_wees]

Straight Bar cable Rows

Actually these were Lying DB Rows - Stupid school holiday kids using up the machines + this was an avo training when usually training in morning.

lol, my gym's been overrun with school holiday creatures too :pfft:

Basically back to where I was before injury, so all good.

That was quick! Good to hear :grin:

[Laver]

Friday 11th July 2008

Biceps and Abs

Straight Bar Curls

4 * 40Kg * 2

5 * 37.5

DB Hammer Curls

6 * 18Kg * 2

Rough form

Curl Bar Curls

6 * 35Kg

5 * 35

Hanging Leg Lifts

15 - 20 * BW * 2

Cable Crunches

10 * 70Lb

10 * 80Lb

Comments

Avg Session, still not up to speed with these yet, another week or 2.

Hurt shoulder doing the hanging leg lifts, grip was to wide so I've pulled something, i gripped like i would for pullups which is 6'' wider than wholder width, don't ask me why just lack of thought :roll: doesn't seem very serious though, will just do some rehab stuff over the next few days

[Laver]

Monday 14th July 2008

1715 Legs

Squats

6 * 95Kg * 3

Leg Press

6 * 250kg * 2

Stiff leg dead lifts

6 * 110Kg * 2

Curls

5 * 40 * 2

Standing Calf Raises

8 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 250Kg * 2

Comments

No spotter this session, so kept squats same weight and good form all round so happy with that, have now started squatting when I write in my diary throughout the session so that should do something to help tightness in the squat, also now going to start looking higher/keeping head up higher on way out of squat to help keep back straighter etc, all good!

Everything else good, stiff deads are getting a good weight now; might try a 120 next week will be nice and hard!

[poos_n_wees]

...have now started squatting when I write in my diary throughout the session so that should do something to help tightness in the squat, also now going to start looking higher/keeping head up higher on way out of squat to help keep back straighter etc, all good!

Yeah I do this too!

I write in my diary how each set felt (my training diaries have swearwords scrawled all throughout them lolz) but its like a good cue for the next set or next time I train legs :nod:

[Laver]

Tuesday 15th July 2008

0700 Chest and Abs

Bench Press

4 * 80Kg 5th spotted

3 * 80 4th spotted

2 * 80 3nd spotted

1 more week at 80kg then 82.5

Incline Bench DB

4 * 30kg * 2

3 * 30kg 4th spotted

Decline Bench

3 * 70kg 4th spotted

Cable Crunhes

12 * 80 * 2

Weighted Incline Crunches

8 * 20kg Plate * 2

Comments

Really wanted a 4 * 80 * 3 on bench but will have to wait until next week, ALMOST up to speed.

Everything else was good, bring on deads tomorrow, in afternoon not morning though.

[Laver]

Haven't posted diet in a while so might pop it up, hasn't changed heaps.

0620

Wake up

0630

50g WPC

53g Oats

0700

Gym

PWO ~0800

40g Dextrose

5g Creatine

45g WPI

1 x Multivitamin

1 x .5g Vit C

0900

7/8, size 6/7 egg whites

2 yolks

53g Oats

1200

Can of 210g Salmon

Half can of 185g Tuna

53g Oats

1500

Can of 210g Salmon

Half can of 185g Tuna

53g Oats

1800

Can of 210g Salmon

Half can of 185g Tuna

53g Oats

100g Beans

2100

50g WPC

53g Oats

100g Beans

2120

Bed

All works out to roughly 13000Kj

Breakdown of macro nutrients,

Protein 350g, 49%

Fat 60g, 18%

Carbohydrates 230g, 33%

All mixed in with around 4.5-6Litres of water a day

Comments suggestions etc anyone?

[Laver]

O yes, forgot to mention that diet is for Monday - Friday

Sat and Sun which are my days off training are also my lower cal (or at least protein) days.

So usually have 5meals, throw in some red meat somewhere and mix things up a bit, some of Mums cooking etc etc, supplemented with egg whites, WPC and canned fish just to keep the protein up and still semi clean.

[poos_n_wees]

Whoaa... with some of your meals being oats + tuna + salmon... you're definitely eating for fuel vs taste huh :shock:

Why don't you have potato or kumara instead of oats with your protein? Or do you just prefer oats?

[Laver]

PnW,

The main reason is that I can't be bothered, just means another thing to buy at the supermarket and cook up, I do have some over the weekend though!

Got no problem with oats though, only as bland or yucky as everything else I consume