Wheels gets rolling

Been a while since I did a journal and my training has been largely going sideways, so I may as well get one started again.
 
Training at an old school iron gym in South Auckland while I'm back home for christmas, nice change of pace given I don't usually have access to a lot of machines in my usual gym.
 
BB Bench 4x6 100kg
CG cable row 4x6 105kg
Cuban rotations 3x8 10kg
Lat pulldown 3x10 80kg
Tri pushdown 3x12 40kg
 
Quite please with the bench, been at least a year since I barbell benched and that's about as good as I've ever done.  Makes a nice change to kick off a year with nothing but blue sky to look forward to!
 
At some point I'll have to puch some goals etc in here, but I'll get to that once I sort out what they are...

Light weight leg session for my last day in NZ.
 
Leg press 4x15 240kg
Leg curl 4x12 80kg
Bulgarian squat 3x10 15kg DB's
RDL 2x12 70kg
Standing calf raise 300lbs stack 2x15
 
Full of hayfever at the moment and a nice redeye flight to singapore to look forward to tonight, oh joy!

Good luck with your journal Wheels, Bulgarian squats are a nice exercise hit quads, and hams/glutes hard too.
Good going on the bench considering you've not done it for so long.
 
Good to have some goals as it provides a bit of structure to things.

nice to see, your one of the members that i rarely see talk about training, so good to see your journal and get a feel for what you do in the gym!

Cheers for the interest guys.  Dav, quite correct about getting some goals into place, that I will have sorted in the next week or so.  Back in Singapore at my usual gym which is a bit of a crossfit type outfit.  Hot and sunny, but a bit light on the humidity today which makes life a bit easier.
 
Incline DB press 10/10/5  37.5kg
Reverse rows 3x12
Waiters walk 3x full length of the gym 20kg DB
CG pull up with med woody band 3x5
One arm OHP 3x8 25kg
 
Really ran out of steam in the shoulders on the press, not quite sure what happened there!
 
Now off to Kuala Lumpur for some new years drinking and skirt chasing.
 

Back in KL on Wed night and had to make do with the hotel gym.  Not too bad as far as such things go, but a bit lacking in larger weights.
 
DB bench 50lbs 20/20/20
WG cable row 75kg 12/12/12
Seated DB cleans 25lbs 12/12/12
WG pulldown 75kg 12/12/12
Tri pushdown 70kg 12/12/12
Ezy bar curl 25kg 12/12/12
 
All done as supersets.  Followed this with my first and rather laughable attempt at some jump rope intervals.  Just getting to 10 is proving to be a challenge, a lot hard to pull off than I thought!  Well, at least it got be well gased out.
 
PWO was a tower of beer.  That is something I need to cut back on, but it's rather hard when your choice is staying in a hotel room or going out to party

Back home in Singapore and it's a stinking hot day....
 
Foam roll/warmup
Snatch grip DL 5/5/5 120kg
Side planks 30sec each side
Bulgarian squat squat 10/10/10 15kg DB
Back extension 10/10/10 with 12kg KB
 
Each pair was done as super sets.  I was going to finish this off with a KB complex, but the heat was really hitting home so it was just a wander home after this.
 
Been suck back into too much casual drinking since I've been back, that gets knocked on the head from now.  My general goals for the next few weeks is to get some more structure to my diet, get a bit more consistent with training and add in some CV work.

BB Bench 105kg 5/5/5/4 90kg 8
Renegade Rows 16kg KB's 8/8/8
CG pullup with med band 5/5/5/5
Seated DB clean 8/8/8
 
There was meant to be a KB complex as a finisher tonight, but I was late into the gym and the doors where closing at this point.

Squat, sets of 5, 115kg, 120kg, 125kg, 125kg, 125kg
RDL 80kg 8/8/8
Bulgarian squat 17.5kg DB 8/8/8
Back ext 16kg KB 8/8/8
 
Squat is my weakest movement and I bombed out under a 130kg late last year with a knee making a bit of a song and dance.  This was my first session since then and no issues, felt sold which is good.  Helped a bit with a new squat rack with a much nicer lift off that the old one I use to use.
 
The bulgarians are really showing up my lack of condition, the guy who programmed this routine really hates me lol.

FR & warmup
Front squat 75kg 8/8/8/8
One arm row 45kg 8/8/8
 
Been a long time since I did front squat and I really struggled with the bar placement.  I'll try the strap method next week, hopefully that will allow some more serious weight on the bar.
 
Really late getting out of work with Chinese New Year, so I ran out of time yet again after all my mucking around with the front squats.

Another cooking hot day here, really the default comment in future lol.
 
FR + extended warm-up/mobility
Snatch grip DL, 120kg 5/5/3/3/3
KB complex
 
Spent a bit of time chatting to the gym owner and forgot they where closing early due to Chinese New Year.
 
Grip really limits my deadlift when using a snatch grip above 110 or so.  Not sure if I'll keep it in for much longer if my grip doesn't come up quicly enough.

Ghostly quiet in Singapore today.  Thankfully the gym is open and I'm in early for once.
 
BB Bench 100kg 6/6/6/5
Renegade rows 24kg 8/8/6
CG pull up with med band 5/5
WG pull 8/8 (assisted machine)
Seated DB clean 15kg 8/8
KB swings 24kg 15/15 superset with
Ring fallouts 8/8
 
Bench was a bit messy.  I changed the bench over to a lower one that allows better leg drive, but then I couldn't get the 105kg out of the rack without more effort than I'm comfy with in that position.  I'll go back to higher rep DB's for the next couple of weeks and see how I go.
 
The renegade rows when from easy to quite challenging with that weight increase.  This routine still needs a bit more tuning, but that is to be expected with quite a few new/long forgotten exercises being thrown together.

Some leg action for tonight
 
Back squat sets of 5, 120, 125, 127.5, 130,130
RDL 85kg, 8/8/8
Bulgarian squats 17.5kg 8/8
Back extension 16kg KB, 8/8
 
No noise from my knee this time, hopefully that was just a one off.  Still not a lot of weight, but it's better than I've squatted for the last couple of years, so some progress is better than none.  A bit of a back pump afterwards, but it felt solid other than that.

A relaxed Sunday effort, there was a film crew in the gym as the girl who owns it was doing some promotional stuff.
 
FR + warm up
Rack pulls 180kg x 5, 200kg 3x3
A bunch of Turkish get-ups with 12kg KB
 
Did a very long mobility session as part of my warm up and some extra stretching.  I've had an opinion on my back pumps that they are likely caused by tight hip flexor's, so I've extended how much work I do in them.
 
The rack pulls where interesting, 180 was no problem but the 200's where hard work.  I doubt I could get a 200 from the ground at the moment, which given deadlift is my best lift is a bit depressing.  then again I haven't had more than about 150 on a bar for nearly 5 years, so it's better than perhaps I should expect.

Nice lifting mate

CitizenKane

 Nice lifting mate

 
Cheers mate, it's ok in spots but still a lot of work to be done.
 
Upper body night tonight;
 
BB Bench 105kg 6  107.5kg 6/4/4
WG pullup (assisted) 8/8/8
Reverse TRX row 8/8/8
Standing one arm OHP 27.5kg 8/6/6
 
Getting the setup right for the bench is proving a bit inconsistent and at these weights not quite being in the right position makes life a lot harder.  With a good bench and a hand off I suspect I'd be good for all the reps at 110kg, which is a major improvement on anything I've done before.  My best single was 115kg a few years back now.
 
 

FR + warmup
Rack pulls, 180kg x 3, 210kg x 3, 220kg x 1, 230kg x 1
Sled push 30m, 100m jog, 3 rounds
KB swings 24kg, 20/20/20
 
Missed a couple of sessions due to work, but such is my life at times, anyway a nice sunday afternoon session.  The 230 was slow off the pins & a bit of a struggle locking out, so I expect I top up somewhere between 230 & 240.  Not too bad given the last couple of sessions have been the only heavy deadlift's I've done for a long time.  A very rare and welcome breeze in the gym today made things a bit nice than usual.

Late for the gym again,
 
FR + warm up
Squat 130kg x 5, 135kg x 5, 137.5kg 5,5,5
RDL 90kg 8,8,8
 
Squat slowly improving.  All the hip flexor work seems to be worthwhile, much less of a back pump after this session.

Light upper body session for a change
 
BB Bench 80kg 3/3/3/3/3/3/3/3
Renegade Row 20kg 8/8/8
Pushdown full stack, 12/12/12 - no idea how much is on this, about 60kg at a guess
Alt DB curls 17.5kg 8/8/8
 
Done and dusted.

FR + Warmup
Snatch grip DL 120kg 5/3/3/3/2
KB getups 3 sets with 12kg KB
Fall outs 2x8
30m Sled push/100m jog x 2
 
Not a great session.  Just not making progress with grip on the snatch grip DL, I think straps are going to be needed if I want to carry on with this exercise.  The pair of sled runs just killed me after this.