Lavers Workout Log

[Laver]

Tuesday 2nd September 2008

Biceps and Abs

Straight Bar Curls

6 * 42.5Kg * 3

PR

DB Hammer Curls

6 * 22 * 2

PR

Curl Car Curls

6 * 41Kg * 2

Hanging Leg Lifts

15 * BW * 2

Russian Twists

16 * 25kg * 2

DB Ab Side Bends

10 * 35Kg * 2

PR

Comments

Awesome session, stronger than when I left as I hoped. Handled the decrease in rest between sets too. Good to be back in the gym, a bit sick though - to much drinking and not enough sleep in my week off partying

[Laver]

UPDATE ON TRAINING / DIET

Just for the record.

I'm now starting my cutting phase as build up to the end set of the NZBB challenge, it actually started two weeks ago but kinda failed when I went away. So, summary of the changes

TRAINING

Decreasing rest in between sets to two minutes instead of three, also making sure I get the maximum reps out from the range I train in (4-6 usually, so now making sure I get 6 each set) which may mean a small decrease in weight

Also adding in 30minutes of HIIT, 9-12hours before or after training, IE I train at 7am, doing HIIT at 4:40 - 5:10pm.

Then throwing in the odd 20minutes cardio session after training or 40minute cardio session first thing in the morning then training in the arvo.

DIET

Overall cals dropping from around 15000kj to 12000kj, mainly in the form of carbs and fat to a smaller degree.

No starchy carbs after my 4pmish meal, just lots of veg.

On the side

Only got 4 weeks so will be interesting to see the end result! I never planned on going into it really cut, as I wanted to get the most out of the mass and strength gains that were coming as I could - I did.

[Laver]

Turns out I'm quite sick. Had the day off work and training, back at work tomorrow but maybe not training until the day after. Fingers crossed quick recovery.

[poos_n_wees]

Also adding in 30minutes of HIIT, 9-12hours before or after training, IE I train at 7am, doing HIIT at 4:40 - 5:10pm.

Then throwing in the odd 20minutes cardio session after training or 40minute cardio session first thing in the morning then training in the arvo.

Ahhhh.. good ol' cardio \:D/ lol.

Good to hear things worked out on the mass/strength phase. 4 weeks is fair amount of time to lean down somewhat, so the next lot of pics should show some good changes! :nod:

[jono]

keep up the workouts man. hope you dont stay sick for long

[Laver]

Monday 8th September 2008

Legs

Squats

1 * 120kg

1 * 127.5Kg

1 * 130Kg

PB

So 130Kg is my 1RM, maybe 132.5 if I had a spotter

4 * 117.5kg * 2

Leg Press

6 * 300kg * 2

PB

Romanian Deadlifts

6 * 120Kg * 2

Hammy Curls

5 * 45 * 2

PB

Wide stance GMings

5 * 110Kg * 2

PR

Standing Calf Raises

8 * 225Lb * 2 Just

Seated Calf Press (Leg Press Machine)

8 * 310Kg * 1 Sweet!

? * 340Kg * 1, don't think the ROM was there lol.

PR

Comments

All good.

Needa get my back looked at, one lots of manipulation prob do the trick, just a couple tight spots that've been bugging me for months.

[TheGus]

What's the difference between PB and PR? Anyway nice stuff on the squats and leg press bro! :grin:

[Laver]

Gus,

Cheers,

Just means I prob had a break when writing my log and changed it lol, one is PRecord one is PBest; no difference, maybe one is more aesthetically pleasing though?

[Laver]

Tuesday 9th September 2008

Chest and Abs

Bench Press

1 * 80Kg

1 * 85

1 * 90kg

1 * 95 Fail

PR

90Kg is bench 1RM, was a proper paused press etc.

Incline Bench DB

4 * 30Kg * 3

Decline Bench

4 * 72.5kg * 1

Leg Lifts

15 * BW * 3

Russian Twists

18 * 25kg Plate * 3

Comments

Good session, pleased with the 1RM, training back tomorrow, lets see what my dead maxes out at, 165 - 170 I'm hoping!

[SoaringSwine]

Nice PB. How much are you weighing at the moment?

[TheGus]

How did your deads go?

[Laver]

How did your deads go?

Lol, Dont ask. It was a not happening thing, couldn't even get out what I normally do for reps, will post session later on.

How much are you weighing at the moment?

79Kg currently.

[Laver]

Wednesday 10th September 2008

Back and Traps

Order was all different today; did Deads first - going for that PR!

Deadlifts

Few warmups

0 * 160kg - I could get it off the floor but no further.

0 * 150Kg

3 * 140Kg

Well this was a great failure!

Didn't have it in me from the moment I got out of bed this morning, not sure why, I think cutting + Mondays leg session + HIIT yesterday all wore me out pretty good, the Hammy's were so rooted.

In hindsight I'm a little pissed I didn't do some Dimel deadlifts, was a great opportunity to, bit late after I'd left the gym.

BB Shrugs

6 * 120kg * 2

PR

Flat Bench BB Rows

6 * 55Kg * 2

Close Underhand Pull-downs

6 * 150Lb * 2

Pulls-ups

6 * BW * 2

Straight Bar cable Rows

6 * 150Lb * 2

Comments

Fairly disappointed, want to keep that DL going up and really wanted a to see what my 1RM is, gona give it another try in 2 or 3 weeks, depending on how the regular deadlift session goes next week.

On the + side, I've lost some weight; hopefully fat, will get some measurements done today. I'm really wanting to get back down to more like 70-75kg, which I THINK would put me around 10%, perhaps a bit under, doubt that's gona happen before the end of this challenge but will keep cutting for about 4 weeks after that if I need to.

[Luigi]

Wednesday 10th September 2008

Back and Traps

Order was all different today; did Deads first - going for that PR!

Deadlifts

Few warmups

0 * 160kg - I could get it off the floor but no further.

0 * 150Kg

3 * 140Kg

Well this was a great failure!

i know how that feels

got 170x3 easily last week

then a week later had plenty of rest and food and was pumped and couldnt get 180 off the floor :doh:

[Laver]

Here we go, little bit behind on logs but this should catch me up.

From last post regarding Wednesday the 10th -

Friday evening went to Disturbed Live in Wellington, it was insane off the hook etc, plenty of cardio that evening, unfortunately nutrition wasn't so good.

Saturday was feeling like I'd been a bit lazy so did a intense session doing Shoulders Tri's Biceps and Abs at once, along with some Dimmel deadlifts, 20 * 100Kg * 2 with Hook grip, was pretty hardout, went as low as level with kneecaps or JUST above.

Now back to some proper logs.

Monday 15th September 2008

Legs

Squats

4 * 120 * 2

3 * 120 * 1

PR

Leg Press

6 * 310kg * 2

PR

Romanian Dead lifts

6 * 125Kg * 1

4 * 125 * 1

PR

Hammy Curls

6 * 40Lb * 2

Standing Calf Raises

8 * 225Lb * 2 Just

Seated Calf Press (Leg Press Machine)

8 * 310Kg * 2 Just

Good Mornings - Wide Stance

5 * 110Kg * 2

PR

Leg Raises

15 * BW * 2

Comments

Squats were ok; looking forward to these increasing a bit shortly, might try 122.5 next session.

Bit concerned the Dead lifts are owning my hammys and back too much before doing deads on Wednesday, so training back on Thursday this week and after that will be doing Legs on Monday as usual and Back on Friday, should work a lot better.

Tuesday 16th September 2008

Chest and Abs

Bench Press

4 * 80Kg * 2

3 * 80 * 1

Incline Bench DB

5 * 30Kg * 3

PR

Decline Bench

4 * 72.5kg * 1

Russian Twists

16 * 30kg Plate * 2

PR

Cable Crunches

10 * 105Lb * 2

PR

Comments

Ok session, increase in bench next week see how that goes.

Cardio has been going well too, doing HIIT every day in the for of Run/Jog, or on the boxing bag, as well as some low intensity work on the bike occasionally, diet is also in step so all good!

Wednesday

Went to a massage dude today as my backs been a little funny about mid way up on the left for a LONG time and it had been getting more and more aggravating, he said it was nothing serious, the muscles in my back had been pulling my ribs forward a bit on the left side and back a bit on the right which had been causing a slight twist in the vertebra, the pain I was feeling was a nerve between the vertebra and a rib on the left which was slightly out of place. So nothing major, he said I'm find to keep doing whatever I like and hopefully with a few exercises he gave me it should stay right from now on!

[Laver]

Workouts haven't been the best, lost some strength, so not to enthused to post them.

Also haven't lost weight this week, so that's pissed me off.

ANDDDDDDDDDDD

While I was biking to the gym today

SOME f*cker pulled out right in front of me, I locked up and flew over handlebars and smacked onto the ground,

Amazingly I got away with a minor graze on my leg, My elbow looked pretty fucked but just graze and bruising so I'm so thankful its not serious injury.

Stupid f*cker, made me really angry today.

[Laver]

Monday 22th September 2008

Legs 1300hrs

Squats

6 * 112.5Kg * 1

5 *

2 * + 3 Reduced ROM

PR

Leg Press

6 * 320kg * 2

PR

Standing Calf Raises

8 * 112.5Kg * 12

Seated Calf Press (Leg Press Machine)

8 * 280Kg * 2

Good Mornings - Wide Stance

5 * 112.5Kg * 2

PR

HIIT, 1630hrs

200m run - 200m jogg.

For 15minutes.

Then did a 400m sprint to finish it, came to about 70seconds.

Would like to get a sub 60secound 400m at end of HIITs by the time I've finished cutting.

Comments

This program has been really taking it out of me and I've had enough to be honest!

Max everything-every session-every week just ain't a happening thing!

So dropping out some exercises and dropping the weight a bit, prob a good idea considering I'm cutting too.

There a surprise around the corner in a couple weeks anyway so just waiting till then!

[Old Bull]

L,

How long to go? on the challenge

[Laver]

OB,

Final set due Sunday week!

[Laver]

Tuesday 23rd September 2008

Chest and Abs

Bench Press

4 * 80Kg * 2

3 * 80 * 1

Incline Bench DB

6 * 30Kg * 1

5 * 30 * 1

Cheated form.

Decline Bench

6 * 65 * 1

Russian Twists

16 * 25kg Plate * 2

Cable Crunches

10 * 105Lb * 2

Incline Situps - DB

10 * 18Kg * 2

Comments

Triceps were still sore as from hitting them over the weekend, it impacted a bit!

[Laver]

Thursday 25th September 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

5 * 24Kg * 1

4 * 24Kg * 2

Standing BB Military Press

6 * 45Kg * 1

4 * 45 +2 cheated reps

Lat Side Raises

8 * 12kg * 2 Good form

Lying BB Overhead Tricep Press

6 * 41kg * 2

4 * 41Kg * Miss

Cable Tricep Press Down

6 * 70Lb * 1

4 * 80 * 2

Seated Overhead DB press

3 * 30Kg * 1

Comments

Ok session - back tomorrow. Then some Bicep and Ab work on Sat

[SoaringSwine]

What's going on? And is a brand new journal just around the corner?

[Laver]

This Logs now obsolete.

Check out new one!

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