periodised routine

[sponge]

sun 16 october

UPPER DAY 1

BB bench press

bar x warmup

bar x warmup

135lbs x warmup

180lbs x warmup

235lbs x 6 struggled here - feeling weak

225lbs x 6

200lbs x 6

180lbs x 6

close grip bench press

180lbs x 6

180lbs x 6

180lbs x 6

135lbs x 6

BB military press

135lbs x 5 weak as

115lbs x 6

115lbs x 6

90lbs x 6 weak weak weak weak

BB bent over rows

ouch - back. had quite a time getting bent over into position

220lbs x 4 sets of 6.

wasn't impressed at my last set so dropped it to 135 and did another 6.

[jono]

take care of that back man.. its the most important thing a weightlifter has

[sponge]

training and diet have been sh*t. haven't been feeling the best ie no appetite at all finding it hard to eat.

i have something to do that is more important than training (though i hate to say it) at this point in time

plus on top of that i have to move out ina couple weeks so everything has turned to ****

this log is hereby useless but i will keep posting in it anyway when i get the chance to workout

[jono]

training and diet have been sh*t. haven't been feeling the best ie no appetite at all finding it hard to eat.

i have something to do that is more important than training (though i hate to say it) at this point in time

plus on top of that i have to move out ina couple weeks so everything has turned to ****

this log is hereby useless but i will keep posting in it anyway when i get the chance to workout

hope you can fix whatever it is you need to fix man

[Varven]

Hang in there bro and hope all goes well for you. Yes training needs to take the back burner sometimes. Best of Luck.

[Growth]

Im sure youll bounce back in no time mate.

And logbooks are never useless, soon youll look back and wonder how you struggled with those weights.

[sponge]

well i sure struggled today.

thats what you get for not being able to eat much. appetite is slowly coming back but im still worn out, and i have no cooking utilities to cook any food. i've been living off the occasional pie :cry:

haha alas, i guess life goes on.

wed 19 october

UPPER DAY 2

DB bench

warmup

110lbs x 6

110lbs x 5

88lbs x 6

88lbs x 5

EZ bar skullcrushers (incline bench was bieng used)

20kg/side x 4

15kg/side x 6

15kg/side x 6

15kg/side x 6

plate raises

33lbs x 6

33lbs x 6

33lbs x 6

33lbs x 6 non failure

pullups

x6

x6

x5-6?

x4?

EZ bar standing curls

20kg/side x 6

20kg/side x 3 bicep felt real weird dropped it and went home laff

next workout probably won't be until sunday.

[Growth]

bi and tri work looked good. Why have you got no utensiles

[sponge]

big argument with flatmate; she owns the pots and stuff. i'm gonna have to find another way 8)

[Growth]

lol Good luck with that mate

[deegee]

Good heavy db bench there, you will have to get back into your flatmates goodbooks again

[sponge]

shes moving out.. now i gotta. part of why the next few weeks is going to be so hectic.

women eh

[sponge]

wow so much is happenings. lots of cardio, and diet is pretty poor. like i said too much going on.

gonna hit the gym tomorrow for upper body, can't really do lower body at this point due to running + sore back

current weight: unknown but i don't think any measurements have changed

[sponge]

so i was 93 kg today and very, very sad.

hit the gym tonight and absolutely LOVED it.

DB bench

x warmup

x warmup

110lbs x 5 (50kg/hand)

110lbs x 5

110lbs x 5

88lbs x 5

88lbs x 5

incline close grip bench

155lbs x 3

135lbs x 5 (60kg)

135lbs x 5

135lbs x 5

135lbs x 5

DB side lateral raises

44lbs x 5 (20kg)

44lbs x 5

44lbs x 5

44lbs x 5

39lbs x 5

wide grip pullups

x5

x5

x5

x4-5?

x2 lolol

cable curls, 30seconds rest slow R.O.M.

145lbs (whole stack) x 5

145lbs x 5

145lbs x 5

145lbs x 5

145lbs x 5

the half to a minute between sets is pretty easy now.

[sponge]

todays diet

7am

1 banana

2 cups oats

2 whole eggs, 6 more whites

10am

cup brown rice

200-250g chicken

veggies

1pm

chicken pie

3.30pm

1 cup rice

200g mince

veggies

6.30 - 7pm

PWO shake (80g dextrosee 2 scoops whey)

7.30pm

banana

2 cups oats

2 whole eggs + 6 extra whites

9.45pm

~350g mince lolol

small amount of rice

ran out of veggies

[Growth]

Good lookin workout mate, DB presses are freaky strong.

Are you doing close grip incline for tri work? Do you find it better than flat CG?