first and last comp!

[crazyfacials]

was meant to go to judo today but that didn't work out, however 1 hour on the cross trainer was an ok session today...tomorrow is cardio too

im thinking of either finishing reading the blueprint e-book or maybe switching to 5/3/1

[crazyfacials]

wow here I am adding another entry, I honestly thought I'd be lazy and quit doing this e-journal after 5 days...guessing being a nerd @ work does pay off too

today was cardio + abs day

incline crunches

BW x 12

BW+10KGx12x3

Hanging leg raises

(how the hell do you manage to hold on to the dumbbell after doing lots of reps?)

BW+5kg x 12 x4

Side bends

15kg x 12 x 4 (each side)

cable crunches

8 bars + 3 little weights x 12 x 4

40 minute cross trainer cardio (was gonna go for an hour but the restaurants next door were cooking food...that just made me hungry and I decided to go home and make my steak lol)

[crazyfacials]

Incline bench warmups

bar (20kg) x 10

40kg x 10

sets

60kg x 10

70kg x 10

80kg x 6

80kg x 6

decline bench

70kg x 10

80kg x 10

90kg x 6

100kg x 6 (WOO triple digit club! it was spotted on the last 3 reps though, this is my first triple digit on any bench btw )

incline dumbbell flyes

20kg x 10

20kg x 10

22.5kg x 10

25kg x 8 (last rep was spotted, this is a new PR)

pec deck

7 bars x 10

7+1 x 10

7+2 x 8

7+3 (another pr) x 8

*note, the last 2 sets i tried to do 10, but only the first 8 were correct reps, the last 2 were like half assed ones :S

Military press (I decided to do this with a barbell instead of a smith machine, and do it standing...was much harder than i expected)

40kg x 10

40kg x 10

45kg x 8

45kg x 8

Side lat raises

10kg x 10 x 4

cable side lat raises

1 bar+2 x 10 x 2 (each side)

1 bar +3 x 8 (each side)

15 minutes on cross trainer....

overall I am pretty pleased with today's workout \:D/

[crazyfacials]

Assisted wide grip pull ps

2 sets of 10 reps

dead lifts

60 x 10

80 x 10

90 x 10

100x 10

110 x 6

T bar rows

30 x 10

40 x 10

50 x 10

60 x 8

Lat pull downs

7 bars x 10 x 4

single arm dumbbell rows

27.5 x 10 x 2

30kg x 10 x 2

dumbbell shrugs

40kg x 10 x 2

42.5kg x 10 x2

bent over rear delt flyes

8kg x 10

10kg x 10 x 3

hyperextensions

bw+10kg x 15 x 4

cross trainer 15 mins 245 cals burnt

will go back tonight to do a pump class...tomorrow = bf measurement :cry:

[crazyfacials]

Squats

80kg x 10

90 kg x 10

100kg x 10

110 kg x 10 (last 2 reps I was trying to hold in a fart...so in reality it should be 8 reps + 2 x10 (that's how hard it was trying to keep it in) )

hack squats ( I really hate these, plus I never see anyone else do em)

60kg x 10 x 2

70kg x 8

leg extensions

7bars+3 little weights x 10 x 4

incline leg press

245 x 10

270 x 10

290 x 10

310 x 10

closegrip benchpress

55kg x 10 x 3

dips

bw x 10

bw+10kg x 10 x 3

rope pulldowns

5 bars x 10 x 4

no calves or cardio after the workout this week

[crazyfacials]

Seated curls

warmup

20 x 10

30x 10

sets

40x10

45x10

45x8

50x8

Laying curls

4 bars +3 little weights x 10 x 3

Romanian Deadlifts

60kg x 10 x 2

70kg x 8

barbell curls

30kg x 10 x 2

35kg x 10

40kg x 8 -

Preacher curls

40kg x 10 x 3

alt dumbbell curls

17.5kg x 12

20kg x 10 x 2

reverse curls

22.5kg x 10 x2

no cardio

I've decided to take a week off from lifting since I have been lifting for about 2 years without a break..next week will be just cardio and a new workout plan a week after, thinking of either 5x5 or 5/3/1

[morattigirl]

Squats

80kg x 10

90 kg x 10

100kg x 10

110 kg x 10 (last 2 reps I was trying to hold in a fart...so in reality it should be 8 reps + 2 x10 (that's how hard it was trying to keep it in) )

no calves or cardio after the workout this week

:pfft: Funny boyee and no calves??? why not :naughty: :pfft:

[rimma]

Lol I almost shat myself doing squats once.

What did the bf% come back as?

[crazyfacials]

:pfft: Funny boyee and no calves??? why not :naughty: :pfft:

lol cheers, calves are my favourite workout too so I wasn't too happy but I was out of time and had to go to a customer's site and check on a faulty UPS

Lol I almost shat myself doing squats once.

What did the bf% come back as?

hahahaha yeah been there once after taking some superpump before a workout, now the tub sits in my room and only gets used when I haven't been to the bathroom and I am in need of a laxative , as for the bodyfat % it's dropped from the last time I had it checked I think it was in the low 16% I think it was about 300g fat loss...no where near the 500g I am aiming for but we figured it's time for me to go for a break from lifting for about a week

Today I did 30 minutes of HIIT on my treadmill...it's also my first day of trying Adrenalean I took 2 caps as soon as I woke up , judo will be my 2nd cardio session today around midday. oh and I weighted myself after that cardio session and going to the bathroom, I am down to 82.8 which is close since I plan on competing in the under 81kg division in judo (or maybe a lower division but that's later on)

[crazyfacials]

First day back after a week off from lifting...everyday off I looked forward to today, felt like a little kid counting down the days until xmas

I decided to switch my workout to 5/3/1 and instead of just doing this journal for 3 months I'll try to maintain it for as long as I can ...I have values for everything for the 5/3/1 except for standing military press...no idea what I can do so I chose a weight I thought is normal(ish) for me ...55kg, I re-wrote some formulas for it to convert the pounds to the nearest 2.5kgs, if anyone would like me to upload it I'll be more than happy to do so....also during my time off I wrote some templates so I can copy/paste it for even more laziness

[crazyfacials]

Cycle:1

Week:1

Monday : Military Press

2 warm up sets

Set 1: 32.5kg x 5

Set 2: 37.5kg x 5

Set 3: 42.5kg x 7

Assistance work:

Seated db shoulder press

25kg x10 x 4

Dumbbell Shrugs

40kg x 10 x 2

42.5kg x 10 x2

DB Side Lateral

10kg x 10 x 4

Barbell Curl

30kg x 10

35kg x 10 x3

This was a very quick workout that I am not used to doing, felt good to leave the gym before 7am, I think 55kg was spot on for me since it wasn't too easy nor was it too hard to do the last set (especially after a week off) I've decided to do cardio in the evening/after work.

[crazyfacials]

Week: 1

Tuesday : Deadlift

2 warmup sets

Set 1: 75Kg x5

Set 2: 85kg x 5

Set 3: 97.5kg x 10

Assistance work:

Lat pull down

Set 1: 5 bars x 15

Set 2: 5+2 x10

Set 3: 5+3 x10

Set 4: 6 bars x 10

Dumbbell Rows

27.5kg x 10 x 4

Hyperextension

BW+10kg x15 x 4

Cable crunches

8bars+3 x 15 x 4

Closing comment : I was meant to do hanging leg raises for the last workout but some dude was hogging that area I am digging the 60 seconds rest between sets though...in and out of the gym in under an hour \:D/

[tinytraps]

Nice work 5/3/1s awesome and something I recommend and would go back to in the future. Good work on giving up the booze Ive tried to stay straight edge as long as I can only drunk 5 or so times in the last 5years.

[crazyfacials]

Nice work 5/3/1s awesome and something I recommend and would go back to in the future. Good work on giving up the booze Ive tried to stay straight edge as long as I can only drunk 5 or so times in the last 5years.

cheers bro, loving the workout so far..and yeah quitting the booze isn't too bad...it's just I don't really get the support I need from my mates, it's all good though, I am starting to enjoy staying @ home on the weekends and sleeping at 10pm

[crazyfacials]

Week: 1

Thursday: Benchpress

2 Warm up sets

Set 1:60x5

Set 2: 70x5

Set 3: 80x9

Assistance work:

Dumbbell benchpress/u]

Set 1: 20kg x 12

Set 2: 22.5kg x 10

Set 3: 22.5kg x 10

Set 4: 22.5kg x 10

Dips

Did Bodyweight + 10kg

Set 1: 12

Set 2: 10

Set 3:10

Set 4:10

Incline flyes

22.5 kg x 10 x 4

Tricep pushdown

Set 1 : 4 bars x 20

Set 2 : 4+2 bars x 12

Set 3: 5 bars x 10

Set 4 : 5+2 bars x 10

Closing comment: another quick workout, was happy-ish with my bench as putting in the values in a calculator says my 1 rep max is 103 which is near my goal, first time in ages I do dumbbell bench press...also felt good...I tried to hold in a fart while doing the triceps push down however during my 4th set I just couldn't do the weights and clinch my butt cheeks, so my fart escaped (it sounded like an angry donald duck by the way....I started to crack up and had to let go of the weights and walk out of the gym)

squats tomorrow or saturday

[morattigirl]

I tried to hold in a fart while doing the triceps push down however during my 4th set I just couldn't do the weights and clinch my butt cheeks, so my fart escaped (it sounded like an angry donald duck by the way....I started to crack up and had to let go of the weights and walk out of the gym)

:pfft: :pfft: You're funny :grin:

[crazyfacials]

:pfft: :pfft: You're funny :grin:

cheers

[crazyfacials]

Week:1

Saturday : Squats

Set 1: 80x5

Set 2: 92.5x5

Set 3: 105x10

Assistance work:

Barbell Hack Squats

60kg x 10

70kg x 10 x 3

Leg Extension

Set 1: 7 bars x 10

Set 2: 7+1 bars x 10

Set 3: 7+2 bars x 10

Set 4: 7+3 bars x 8

Leg cursl

30Kgx10x3

40kg x 10

Weight Incline Situps

3 sets x 10 (10KG)

1 set x 15 (10Kg)

Closing comments: This was meant to be done last night but I had to go to the butcher to buy meat after work and by the time I had dinner it was too late to go to the gym, other than that this workout felt good (apart from almost falling to the front during the 2nd set )

[crazyfacials]

Cycle:1

Week: 2

Monday : Military Press

2 warmup sets

Set 1:35Kg X 3

Set 2: 40Kg x 3

Set 3: 45Kg x 7

Assistance work:

Dumbbell Seated shoulder press

Set 1: 25Kg x 10

Set 2: 25Kg x 10

Set 3: 25Kg x 10

Set 4: 27.5Kg x 10

Dumbbell Shrugs

Set 1: 40Kg x 10

Set 2: 42.5Kg x 5 (my grip was shit and almost dropped it on my foot lol)

Set 3: 40Kg x 10 (ego check :oops: )

Set 4: 42.5kg X10 (VICTORY!)

DB Side Lateral

10Kg x 10 x 4 (my weakness :cry: )

Barbell Curl

Set 1: 30kg x 10

Set 2: 35kg x 10

Set 3: 35kg x10

Set 4: 35kg x10

Closing comment: was a good workout, too bad it was effen cold! If you walked by me when I was doing the military press then I apologise, I watched pumping iron for the 2342342 time in the weekend and I have to the ARNOLD ARNOLD ARNOLD chant when lifting now!

As an added bonus I will start putting videos of the day (only on my workout day) that inspire me from now on...such as the master piece below!

[crazyfacials]

Week2

Tuesday : Deadlift

Set 1: 80Kg x 3

Set 2: 90 Kg x 3

Set 3: 102Kg x 8

Assistance work:

Lat pull down

Set 1: 5+1 Bars x 10

Set 2: 5+2 Bars x 10

Set 3: 6 bars x 10

Set : 4 6+1 bars x 10

Dumbbell Rows

Set 1: 27.5 Kg x 10

Set 2: 27.5 Kg x 10

Set 3: 30Kg x 10

Set 4: 30Kg x 10

Hyperextension

Bodyweight + 10 Kg x15 x4

Hanging leg Raises

20X4

Closing comment: another day another dollar, got some good news at work (well got a bonus) but then again had to go to a customer's site that everyone else hates :doh: quick workout...this is my 1st week on natadrol and I kind of regret accepting it as a gift now it doesn't do jack, and I think it's doing my prostate some harm... I used to have such a strong stream when peeing, I could of been used as a hole digger...that strength is gone now aaaaaaaaaaaanyway, below is the song of the day (love the cover)

[crazyfacials]

Week:2

Thursday : Benchpress

2 Warm up sets

Set 1:65x3

Set 2: 75x3

Set 3: 85x6 (could of done at least 2 more but for unknown reasons I decided to stop at 6)

Assistance work:

Dumbbell benchpress/u]

25Kg x 10 x 4

Dips

Did Bodyweight + 10kg

Set 1: 10

Set 2: 10

Set 3:12

Set 4:10

Incline flyes

22.5 kg x 10 x 4

Tricep pushdown

Set 1 : 4+2 bars x 15

Set 2 : 4+3 bars x 15

Set 3: 5 bars x 12

Set 4 : 5+1 bars x 10

Closing comments: decent workout but disappointed at the random moment of mental weakness @ benchpress...mind you I've been taking 30 second breaks between my main lifts so I am thinking from now on I will take 1.5-2 mins rest just to give my ego a false boost! today's random moment was when I was doing incline flyes and dips I was straining and was spitting (almost foaming) was disgusting as f*ck to look at in the mirror (if you were within 2 meters of me you might of wanted to wear a raincoat ) it kind of looked cool in a way...made me look like a wolf (minus the rabies part) ) SPEAKING OF WOLVES...here is today's video

[rimma]

I think you can take longer than 30sec rest between sets bro, I'm pretty sure Wendler says take as long as you need.

Having said that one set every half an hour probably would be going too far :pfft:

[crazyfacials]

I think you can take longer than 30sec rest between sets bro, I'm pretty sure Wendler says take as long as you need.

Having said that one set every half an hour probably would be going too far :pfft:

yeah he says to take 2-3 mins I think? I just get bored and I don't want to look like the douches that seem as if they take naps in between sets .... with that said...

Week: 2

Friday : Squats

2 warm up sets

Set 1: 85kg x 3

Set 2: 97.5kg x 3

Set 3: 110kg x 10

Assistance work:

Hack Squats

Set 1: 60kg x 10

Set 2: 70 kg x 10

Set 3: 70 kg x 9

Set 4: 70 kg x 8

Leg Extension

Set 1: 6 bars x 15

Set 2: 6+1 bars x 12

Set 3: 6+2 bars x 10

Set 4: 7 bars x 10

seated leg curl

Set 1: 40kg x 10

Set 2: 50kg x 8

Set 3: 50kg x 8

Set 4: 50 kg x 10

Incline weighted crunches

Body+10kg x 12 x 4

Closing comment: good workout except for the zombie mode towards the end, I really f'n hate barbell hack squats!! and doesn't help that I forgot my ipod at home...Justin Beiber was blasting through the gym speakers...I didn't know if I wanted to lift the weights or to make out with it? I was slightly aroused ....

Today's video

[crazyfacials]

Cycle:1

Week: 3

Monday : Military Press

2 warmup sets

Set 1:37.5Kg X 5

Set 2: 42.5Kg x 3

Set 3: 47.5Kg x4

Assistance work:

Dumbbell Seated shoulder press

27.5kg x 10 x 4

Dumbbell Shrugs

40Kg x 10

42.5Kg x 10 x3

DB Side Lateral

10Kg x 10 x 4 (my weakness  )

Barbell Curl

Set 1: 35kg x 10

Set 2: 35kg x 10

Set 3: 40kg x10

Set 4: 40kg x10

Closing comment: Not entirely happy with my shoulder strength but it has always been my weakest area, so I am hoping to get it stronger after the next cycle of 531, I also wonder if just doing curls once a week is a good idea or will that leave my biceps lagging behind??? Some random dong today at the gym tried to make conversation with me while I was in the middle of my military press (I couldn't hear him due to bad religion playing real loud in my ipod) then when I finish my set and ask him what he's after he ends up saying he wants to use the safety clips...makes me wonder if some people when they're born, do their parents play soccer with their heads for fun?...yeah that's my rant for the day!

and here is your video

[crazyfacials]

Week: 3

Tuesday : Deadlift

2 warmup sets

Set 1: 85Kg x 5

Set 2: 97.5 x 3

Set 3: 110 x 6

Assistance work:

Lat pull down

Set 1: 5+2 Bars x 10

Set 2: 5+3 Bars x 10

Set 3: 6 Bars x 10

Set : 4 6+1 Bars x 10

Dumbbell Rows

Set 1: 27.5 kg x 10

Set 2: 30 Kg x 10

Set 3: 32.5Kg x10

Set 4: 32.5Kg x10

Hyperextension

Body Weight +10kg x 15 x 4

Hanging leg Raises

4 sets of 20