ExRx.net

Saturday 15th September 2012

0815
Bench Press
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x85kg
1x3x85kg
1x1x85kg
1x8x65kg

Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x110kg
1x5x125kg
1x3x125kg
1x1x125kg
1x8x95kg

Power Cleans
1x5x40kg
1x5x45kg
1x5x55kg
1x5x65kg
1x5x75kg
1x3x75kg
1x1x75kg
1x8x60kg

Super Set
Set 1 BW Pull Ups 5
Set 2 BW Wide Grip Pull Ups 5
Set 3 BW Chin Ups 5
BW Dips 2x6 & 1x5

Super Set
BW Pull Ups 4 & 3
Barbell Curls 3x8x35kg
Standing Olympic Tricep Bar Extensions 3x8x27.5kg

Jogging/Walking
1.8k, 12:40mins, 8.4km/hr avg speed

Some guys were hogging the only squat rack in the gym to do barbell shrugs, 2 very skinny, little guys who probably didn't need to be isolating their traps! So I did Bench Press first instead of wasting too much time, which was worth while as they were only just finishing their 8+ sets each of shrugs as I finished pressing! Squats felt great, I had been having trouble holding my back tight with the gym bar and I realised after a garage gym session I was holding my hands too far apart, got them in today and all was much cleaner! Got a compliment from a local body builder/former competitive Olympic-style weightlifter on my Power Cleans, which is always a confidence boost! Decided to change it up a bit with the pull ups and try some variations, chins killed my bi ceps as I haven't done them for ages! Overall a top session for the last one for my 1 month trial at the commercial gym, still deciding whether to join or not! Then when I got to my car the battery was flat so I had to run home to find the jumper cables before my wife could help me out!

Monday 17th September 2012

1950
Squats
1x5x60kg
1x5x80kg
1x5x95kg
1x5x110kg
3x5x125kg

Bench Press
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
3x5x85kg

Power Cleans
1x5x40kg
1x5x45kg
1x5x55kg
1x5x65kg
3x5x75kg

Romanian Deadlift (as Super Sets with PC work sets)
3x5x75kg

BW Pull Ups
3x5

Back in the Garage Gym now! Ran out of time to get the accessory stuff finished, but after little sleep and a hectic work day I didn't really have it in me anyway! Stoked with the squats, felt crazy heavy but I got them! Bench also felt heavy, may have been grip width? Power Cleans I believe was a PB!

Monday 24th September:

0815
Squats
1x5x60kg
1x5x75kg
3x5x90kg

Overhead Press
1x5x35kg
1x5x45kg
1x5x50kg
3x5x60kg

Deadlift
1x5x85kg
1x5x100kg
1x5x115kg
1x5x135kg

Weighted Pull Ups
5x4x5kg

Had a few days off due to going to the shack for a few days, I think the R&R helped as I'd been getting sore in the right front delt/upper bicep which I worked out was from catching the weight after a power clean as I was letting the tension out of my shoulders before dropping the bar. Squats felt tight after a few days off and 90kg felt relatively heavy. Overhead press felt great, really great, it was the first time I've got 3x5 of 60kg out so a PB for the day is always good! Deadlifts felt awesome too, up to the 115kg set I was just ploughing through, the 135kg felt a lot lighter then I thought it would so I hope to go beyond my PB of 5x140kg soon! Decided spontaneously to go with weight pull ups, didn't realise I would go so well with them, I think I'll aim for 5x5x5kg then step up to 7.5kg and so on now! Hoping to get some pesky weight off soon too, I've gained 10kg since January, unfortunately not all muscle, though I am noticing changes in my musculature through the arms and legs, I've gained a considerable amount of fat back around the belly, so getting back into some cardio with some interval training 2 to 3 times a week and trying to eat "cleaner"!

Thursday 27th September

1930
Squats
1x5x60kg
1x5x80kg
1x5x95kg
1x5x110kg
1x5x127.5kg
1x3x127.5kg
1x1x127.5kg
1x8x97.5kg

Bench Press
1x5x40kg
1x5x55kg
1x5x65kg
1x5x75kg
1x5x87.5kg
1x3x90kg
1x1x92.5kg
1x1x95kg
1x1x97.5kg
1xmissedx100kg
1x8x67.5kg

Squats felt HEAVY from the start, think it was due to mowing the lawns and taking my daughter to her swimming lesson where I have to hold her at the surface whilst squatting down in a 90cm deep pool for 30 minutes! Anyway the 4th and 5th reps in the first set and the 3rd rep of the second set felt like I was possibly going to die!!! The bench felt good and I've joined a challenge on Fitocracy in a group to see who can get the heaviest bench press so I decided to see how high I could go, on the 100kg rep I got the bar 3/4 up but ended up in the dreaded "Crap I don't have a spotter, better roll this bar down to my hips and sit up!" position! Both of the kids woke up so I had to go inside at this point and cut my work out short, will try to get in some power cleans and accessory work tomorrow! On a side note, 2 reps of 100kg on bench press is my younger days PB after I loaded the bar wrong and thought i was going for 5x80kg when I was about 22, I've done 1RM of 100kg a number of times and I think these facts and fatigue were what stopped me tonight, I think I've got an above 100kg bench press in me, but not going to try without a spotter!!!

Sunday 30th September

2015
Power Cleans
1x5x35kg
1x5x45kg
1x5x55kg
1x5x65kg
1x5x77.5kg
1x3x77.5kg
1x1x757.kg
1x8x60kg

Super Set
BW Pull Ups 3x5
BW Dips 3x6

Super Set
Barbell Curls 10x35kg, 8x35kg and 8x30kg
Standing Tricep Extensions 3x8x27.5kg
Assisted Pull Ups 1x8x25kg and 1x6x25kg

Finally finished of my workout from Thursday, life has been getting in the way! New program will start Monday week!

Thursday 4th October 2012

Trial Session of new program:
0830
Walk/Run:
5 mins warm up walk
8 intervals of 60 Seconds Running then 90 Seconds Walking
5mins cool down walk
Stats: Time: 30:00mins, Distance: 3.97k, Avg. Pace: 7:33mins/km, Avg. Speed: 7.95km/hr

1930
Weights
Squats
1x5x60kg
1x4x80kg
1x3x95kg
1x2x110kg
1x1x127.5kg

Overhead Press
1x5x35kg
1x4x45kg
1x3x55kg
3x5x62.5kg

Deadlift
1x5x85kg
1x4x105kg
1x3x120kg
1x5x140kg

BW Pull Ups
5x5

Squats were feeling good until the work set weight, think I need to drop back a bit with having done the run in the morning! Everything else felt great! Think I need to get some more basic running shoes, the current ones I bought to remedy an issue I no longer suffer from after doing squats for the last 8-ish months!

Hey guys, did a couple of work outs after the last one I posted, so long ago though I can't really remember what I did as I didn't keep track, I went on to Night Shift a few days later and after 2 weeks of night shift I have been down with some sort of fatigue issue, have managed a couple of games of basketball but even that took it out of me for longer than normal, having a week off work to try to recover this week then hopefully back into next Monday! On another note, my garage gym has become less accessible as we are preparing our house for sale and a lot of stuff migrated from the house to the garage, but I found out today I can get a free 12 month membership to a gym close to where I park my car when I go to work so things are looking up! Just have to get well first!

Thursday 27th December 2012
PT Prescribed Program
Session 1
Workout 1
1210
Warm Up: Stationary Bike 5 mins at level 10
3 body weight squat stretches
Super Sets of:
Thrusters 25kg for 21/14/7
Pulls Ups:
Set 1: 5 Jumping Pull Ups/16 assisted Pull Ups at 27.5kg
Set 2: 1 Jumping Pull Ups/13 Assisted Pull Ups at 27.5kg
Set 3: 7 Assisted Pull Ups at 27.5kg
No Rest between sets, just straight from one exercise to the next
Cool Down: Stationary Bike 5 mins at level 10 and 10 mins Static Stretching

Wrist/Shoulder flexibilty needs work for the front squat portion of the Thruster and need to work towards increasing the number of Jumping Pull Ups! Felt good otherwise, work out section was over in about 15 mins but still felt like I had worked bloody hard!