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Dub's Journey to Personal Training
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Author:  Dub [ Fri Feb 15, 2013 11:10 am ]
Post subject:  Re: Dub's Journey to Personal Training

12th February 2013

Bench Press
20/30/40/60
5 x 70kg
3x5 x 72.5kg

Pull-up
6 x 1

Superset:
Landmine Row 12/10/10 x 10kg
Floor Press (db) 10 x 15kg, 2x10 x 17.5kg

Author:  Dub [ Fri Feb 15, 2013 11:16 am ]
Post subject:  Re: Dub's Journey to Personal Training

15th February 2013

Deadlift
70/100/130
4x3 x 150kg

Superset:
Bulgarian SS 3x6 x 40kg
Pull-up 3/2/2/2 x BW

It's awesome how much I've progressed on the Deadlift. 9 months ago 150kg was my 1RM! Now it's 4x3 and thereabouts. It's nothing anymore! I love powerlifting.

Author:  Dub [ Tue Feb 19, 2013 3:27 pm ]
Post subject:  Re: Dub's Journey to Personal Training

16th February 2013

Pull-ups
Couple of lousy weigthed sets.

Overhead Press
3x5 x 47.5kg

Kroc-Rows
20/15 x 25kg

50 Push-ups for time
2 min 47s

4-part bicep curl

Author:  Dub [ Tue Feb 19, 2013 3:29 pm ]
Post subject:  Re: Dub's Journey to Personal Training

19th February 2013

Pull-up (Dynamic)
7x1 x BW

Front Squat
20/50/70/80
3x5 x 100kg

KB Swing
15/15/12 x 20kg

Author:  Dub [ Wed Feb 20, 2013 2:39 pm ]
Post subject:  Re: Dub's Journey to Personal Training

20th February 2013

AM Workout:
Kettlebell Class: Cleans, Swings, Snatches, Windmills, TGUs, and so on. Semi-intense

5 hours later:

Bench Press
20/30/50/60
3x5 x 75kg

Pull-up
6 x 2

Incline DB Bench (Drop Set)
12/12, 9/5, 7/5 x 20kg/15kg

Landmine Row
25 x 10kg

Killer day. That all was accompanied by roughly 4 hours of skating as well. The drop sets were crazy. Killed my pecs and triceps. I'm happy that the 75kg is not a problem at all. Butt stayed down and weigth got up. No problem.

Author:  Dub [ Fri Feb 22, 2013 10:14 am ]
Post subject:  Re: Dub's Journey to Personal Training

22nd February 2013

Deadlift
20/60/100/125kg
3x4 x 145kg

Bulgarian SS
3x5 x 50kg

Wide-stance Pallof rotation
3x10

Author:  Dub [ Sun Feb 24, 2013 11:51 am ]
Post subject:  Re: Dub's Journey to Personal Training

24th February 2013

Chin-ups and Pull-ups.
3 max sets supersetted

Overhead Press
8x2 x 40kg

Landmine Row
Superset: 15kg/5kg
10/10, 10/10, 8/5

50 Push-ups
2 minutes 25 seconds

Author:  Dub [ Tue Feb 26, 2013 2:29 pm ]
Post subject:  Re: Dub's Journey to Personal Training

26th February 2013

Front Squat
20/50/80/90kg
3x4 x 105kg

KB Swings
3x15 x 20kg

Deload sets of Lat pulldowns

KB TGU
3 x 12kg
1 x 16kg

Front Squats weren't even bad, could have done sets of five. Getting stronger.
I wanted to take TGU's to my workouts, since I feel I have never really got the exercise rigth. As of now, my shoulder stability is the first to give in.

Author:  Dub [ Wed Feb 27, 2013 8:58 am ]
Post subject:  Re: Dub's Journey to Personal Training

27th February 2013

Bench Press
20/30/40/60/70kg
3x3 x 80kg

Deload sets of Pulldowns

DB Incline Press (Dropset)
12/12, 12/10, 7/5 x 20kg/15kg

Face-pulls
3 x 8

Wide stance Pallof rotation
3 x 8

It seems like the 80kg on the bench is now nothing but a training weigth. Could bang sets with ease. Wasn't too close to failure. Awesome stuff. Good progress on the drop set as well, way more efficient and stronger. Tomorrow it's time for a pull-up record. Atleast 6 reps.

Author:  Dub [ Fri Mar 01, 2013 3:11 pm ]
Post subject:  Re: Dub's Journey to Personal Training

1st March 2013

Deficit Deadlift
20/60/80/100/120
3x4 x 130kg

Pin Front Squats
8x1 x 85kg

Step-up Drop set
2 x 8/6 x 17,5kg/10kg

Superset:
Rope Jumps 3 sets of 40-60 reps.
Farmers Walk 3 x 50m x 25kg

Author:  Dub [ Sun Mar 03, 2013 9:35 am ]
Post subject:  Re: Dub's Journey to Personal Training

3rd March 2013

BB Row
20/40/50
4x5 x 60kg

Overhead Press
6x3 x 40kg

Cable row
4x10 x 30

Push-up
50 (2min 3s)

Superset:
Bicep curl (EZ) 20/15/9 x 15kg
Stir the pot 3 sets.

Author:  Dub [ Mon Mar 04, 2013 7:01 am ]
Post subject:  Re: Dub's Journey to Personal Training

4th March 2013

Front Squat
20/60/80
5 x 100kg
5 x 105kg
5 x 107kg
14 x 60kg

UL Hip thrust
8 x 10kg
3x8 x 12.5kg

TGU
2 x 16kg
1 x 20kg

4-min Tabata
(Squat, Mountain Climber, Burpee, Knee lift)

I'm trying out some back-off sets on the main lifts. Using 50% 1RM (roughly) for near-max reps. Felt like a killer for the first time. Good progress on the squats too, 105kg used to be a 3RM three months ago.

Author:  Dub [ Tue Mar 05, 2013 6:25 am ]
Post subject:  Re: Dub's Journey to Personal Training

5th March 2013

Bench Press
20/40/50/60
5 x 70kg
5 x 75kg
5 x 80kg
27 x 45kg

Neutral grip pull-up
3x3 x BW

Superset:
Floor Press/BB Row
4x10 x 50kg

Drop set:
DB Bicep curl
10/10, 5/5 x 12.5kg/6kg

Easy 5RM on the bench. That's cool. Had one or two left in the tank. Huuuge backoff set. almost 30 reps.

Author:  Dub [ Thu Mar 07, 2013 7:26 am ]
Post subject:  Re: Dub's Journey to Personal Training

7th March 2013

Deficit Deadlift
20/60/80/100
4 x 120kg
4 x 130kg
4 x 135kg
4 x 137kg

Pin Front Squats
6x1 x 75kg

TGU
2x3 x 16kg

SS:
Jump Rope 5 x 100
Run 5 x 200m
Time: 8min 47s

Pulled up to heavy 4 on DL's. It went alrigth, didn't want to go balls to walls yet. That's coming in two next cycles. TGU's are getting better, and I'm starting to feel it in my core as well. Then I had a friend, who was a Finnish championship boxer, take a superset-interval with me. Boy, he finished a minute before I did. Boxers are great at rope jumping, that ain't just a movie myth. It killed me.

Author:  Dub [ Sun Mar 10, 2013 1:01 pm ]
Post subject:  Re: Dub's Journey to Personal Training

10th March 2013

BB Row
20/40/50
5 x 55kg
5 x 60kg
5 x 65kg
15 x 40kg

Overhead Press
20/40/40
5 x 45kg
5 x 47kg
5 x 50kg
12 x 30kg

Kroc Rows
5x10 x 25kg

Push-up complex
26 reps / 15 reps

Bicep curl
20/12

I have a major dislike on BB rows. I never get the heavy weigths to feel on my back, other than discomfort on the lower back area. Plus, I think the ROM isn't suitable on heavy rows, the BB should have a pad/leave a couple of inches short from full ROM. Higher volume works better. Will most likely use different pull-ups as my main pulling work.

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