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2008 workout log - Jan. 31 2008 16:04:08
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Hi all
This is my second journal on MT. I kept my first one updated until about May or June last year then stopped training for a few months for various reasons. Ate crap a bit too much over the summer too. 
Started training again at the beginning of November as I was starting to miss the weights and was pleased to find strength had only gone down by a little.
It's been going well these last couple of months, only problem is, when it comes to legs, motivation isn't quite 100%, so I've been giving in to the temptation not to bother a bit too much. So I'm doing this journal partly as a motivational tool.
Anyway, previously I was on a 5x5 routine, which I made some decent strength and size gains on; however, the workouts were very demanding and I did feel myself start to burn out after a few months, one of the reasons I knocked the training on the head for a while.
My routine is currently as follows (all free weights):
MON - CHEST /TRICEPS
Bench Press 3x8
Incline Bench Press 3x8
Close-Grip Bench Press 3x8
WEDS - BACK / BICEPS
Deadlift 5x5
Bent-over Row 3x8
Barbell Curls 3x10
FRI - SHOULDERS
Military Press 3x8
Barbell Shrugs 3x10
Dumbell Side Raises 3x10
Reverse Flyes 3x10
SAT - LEGS
Front Squat 3x8
Stiff-legged Deadlift 3x8
Standing Calf Raises 2x25
Most exercises are 3x8 or 3x10
I prefer lower rep sets for deadlifts however - IMO there's less chance of compromising form just to grind out 8 or 10 reps, for example
For calf raises I've read you need to use really higher reps to see any growth, hence why the 25 rep sets
I train in my garage and don't have a chinning bar or access to a lat pulldown thingy, otherwise I'd include them also. Sessions are short, mostly taking about 45 minutes. Back/biceps takes a bit longer though due to having to having to load and unload the bar, which takes ages.
I'm not going to bore everyone by meticulously listing my diet, but it's clean: lots of oats, brown rice, wholemeal pasta, milk and quorn (I'm a vegetarian), fruit etc. Occasionally have the odd treat to indulge myself - everything in moderation.
Anyway, feel free to pop in and say hello. I'll occasionally post some random thoughts on various subjects if I feel inclined, as well as the odd music video off Youtube
Dan
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Jan. 31 2008 16:08:11
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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This is how monday's session went:
BENCH PRESS
26kg x12
52kg x6
77kg x4
^warm-up sets
91kg x8
91kg x8
91kg x8 (3rd set felt easier than the second one  )
INCLINE BENCH PRESS
73kg x8
73kg x8
73kg x8
CLOSE-GRIP BENCH
66kg x8
67kg x8
67kg x8
Previous PB for flat bench was 100kg x5, so if I can eventually rep that for 8, I'll be pleased
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Jan. 31 2008 16:14:58
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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And here's how today's (Thursday 31st Jan ) went:
DEADLIFT
51kg x10
71kg x5
91kg x5
121kg x3
^warm-up
136kg x5
136kg x5
136kg x5
136kg x5
136kg x5
BENT-OVER ROW
51kg x10
71kg x8
^warm-up
91kg x8
91kg x8
91kg x8
BARBELL CURLS
42kg x10
42kg x10
42kg x10
Freezing cold out there today and pouring down with rain. To make matters worse, the garage is open at one end (ie it's more of a car port), and so I get the odd gust of wind blowing inside  . Deadlifts I felt I could have done a couple more sets if I wanted to, but 5 I think is sufficient!
Shoulders tomorrow morning.
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 1 2008 13:28:49
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Ok here's how it went today (Fri 1st Feb)
MILITARY PRESS
26kg x10
52kg x6
^warm-up
68kg x8
68kg x8
68kg x8
BARBELL SHRUGS
116kg x10
116kg x10
116kg x10
SIDE RAISES
2x 11.5kg x10
2x 11.5kg x10
2x 11.5kg x10
REVERSE FLYES
2x 11.5kg x10
2x 11.5kg x10
2x 11.5kg x10
Good session, went really well
Military presses include cleaning the bar off the floor for each set. Have to step outside the garage to do these as the ceiling's too low inside. Thankfully it's not pouring down with rain today
Training music today was a little-known US post-hardcore act from the mid 1990s called Quicksand. Here's a couple of songs:
http://www.youtube.com/watch?v=yDVF2DE2e8k
Legs tomorrow, first time in a few weeks
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 2 2008 15:17:48
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Saturday 2nd February 2008
FRONT SQUAT
26kg x12
52kg x6
82kg x4
^warm-up
98kg x8
98kg x8
98kg x8
STIFF-LEGGED DEADLIFT
108kg x8
108kg x8
108kg x7 + 1(grip!)
Actually put too much weight on, only meant to do 98kg for these! Only noticed after 2 sets. Thought it seemed heavier than usual
STANDING CALF RAISES
108kg x25
108kg x25
Well it went really well. Squatting went well considering it's been 3 or 4 weeks since last doing them. DOMS will be quite bad tomorrow I expect
Will keep the weight for SLDLs the same until front squat weight catches up
Everything seems muffled today - I went out to a gig last night and foolishly stood by one of the speakers, so my ears are ringing a bit. Good show though, my housemate plays bass in one of the bands (Cups on Strings) who, despite the atrocious name, are pretty good. Here's some songs:
http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendID=175983685
Enon, the main act, were awesome, really off kilter left-of-field stuff, but really catchy with it:
http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendID=17648696
Well deserved rest tomorrow
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 2 2008 15:27:15
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Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
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Looks like your strength is still pretty good! Very good on the shoulders, do you do these seated or standing?
if you have problems with repping deadlift then maybe try treating them as sets of singles. This works well for me.
AL
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12 years of natural lifting, getting injured, starting again, getting injured - now starting again!
Currently - Age 30ish, 6'3" @ 18 stone and weak as a newborn kitten - awaiting next injury.
http://www.muscletalk.co.uk/m_1265822/tm.htm
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RE: 2008 workout log - Feb. 2 2008 15:41:36
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Thanks Al
I like to do shoulder presses standing. I once tried them seated ages ago but found it really difficult and awkward. From what I've read it seems a lot of people have the opposite problem
One of my favourite exercises at the moment
No problems doing deadlifts for reps really, just prefer doing low-ish reps rather than sets of 8, for instance. Might give some singles a go some point down the line. I wouldn't tey maxing out without a belt though
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 2 2008 15:44:57
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AdamSimpson
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Strength is very good after a layoff mate, imagine how muchyull be lifting once your well and truly back into the swing.
particularely the bench, im fying to hit 90kg, i cam so close the other day ad failed about 1 inch from lockout >.<
and yes i looked like a knobshine trying to hist the 90 kg off me... hha
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quote:
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RE: 2008 workout log - Feb. 3 2008 15:24:41
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Yeah that's happened to me a couple of times, first time was about 2 years ago with just under 80kg - managed to do one rep, thought I'd try for a second but missed it. Eventually got it off me after much flailing of legs
I'm sure you'll get 90kg soon, just get on keeping on. In a few months I reckon you'll be repping it easily
Cheers for popping in btw 
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 4 2008 12:57:37
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Raskolnikov
Posts: 2223
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From: Margate, arson capital of the UK
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Well pleased to report all went well today
BENCH PRESS
26kg x12
52kg x6
77kg x4
^warm-up
92kg x8
92kg x8
92kg x8
Felt easier than last week
INCLINE BENCH PRESS
74kg x8
74kg x8
74kg x8
CLOSE-GRIP BENCH
68kg x8
68kg x8
68kg x8
Really enjoyed it today. Felt a bit funny yesterday evening so thought strength might be affected today, but it was fine
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 4 2008 15:43:19
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Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
Status: offline
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Looks good 
_____________________________
12 years of natural lifting, getting injured, starting again, getting injured - now starting again!
Currently - Age 30ish, 6'3" @ 18 stone and weak as a newborn kitten - awaiting next injury.
http://www.muscletalk.co.uk/m_1265822/tm.htm
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RE: 2008 workout log - Feb. 6 2008 14:39:44
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
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Wednesday 6th Feb 2008
DEADLIFT
51kg x10
71kg x5
91kg x5
121kg x3
^warm-up
138kg x5
138kg x5
138kg x5
138kg x5
138kg x5
BENT-OVER ROWS
51kg x10
71kg x8
^warm-up
92kg x8
92kg x8
92kg x8
BARBELL CURLS
42kg x10
42kg x10
42kg x10
Felt tough but enjoyed it as always
Got blood on the bar and my tracksuit bottoms from where the bar's scraping against my shins... the joys of doing deads
Rest tomorrow then shoulders on friday
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 8 2008 12:43:25
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Friday 8th Feb 2008
MILITARY PRESS
26kg x12
52kg x6
^warm-up
69kg x8
69kg x8
69kg x8
BARBELL SHRUGS
118kg x10
118kg x10
118kg x10
SIDE RAISES
2x11.5kg x10
2x11.5kg x10
2x11.5kg x10
REVERSE FLYES
2x11.5kg x10
2x11.5kg x10
2x11.5kg x10
Great session, even got a shoulder pump which is rare
Weight for militarys still feels ok, felt like I could've knocked out at least another rep on the last set. The big 70 next week!
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 9 2008 13:19:40
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Sat 9th Feb 2008
FRONT SQUAT
26kg x12
52kg x6
82kg x4
^warm-up
100kg x8
100kg x8
100kg x8
STIFF-LEGGED DEADLIFT
108kg x8
108kg x8
108kg x8
STANDING CALF RAISES
110kg x25
110kg x25
Finished off by trying a shoulder flexibility exercise with an empty barbell. Don't know what it's called, the guy in the video refers to them as 'shoulder dislocations'. My grip was a lot wider than his though:
http://www.youtube.com/watch?v=33P5AI27eiU
Good to hit 100kg once again for front squats
Used a mixed grip for SLDLs, felt much better. Alternated each set
Soundtrack: Gang of Four, a great post-punk group from the early 80s. Here's a tune:
http://uk.youtube.com/watch?v=sPJHQmJAiKA
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 9 2008 16:45:11
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Hi Kerr, thanks a lot for popping in
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RE: 2008 workout log - Feb. 10 2008 15:38:15
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T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
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Hey Dan, good to see you back at it!.
Those front squats still look strong as ever!.
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RE: 2008 workout log - Feb. 10 2008 15:45:43
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Hey Jack good to hear from you! Great avatar of the man Rollins btw 
Hope you're keeping well?
quote:
ORIGINAL: T_Dawg Jack
Those front squats still look strong as ever!.
Thanks a lot! Still not as strong as I'd like though. But a bit of time and perseverance should sort that out
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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RE: 2008 workout log - Feb. 11 2008 12:32:35
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Mon 11th Feb 2008
BENCH PRESS
26kg x12
52kg x6
77kg x4
^warm-up sets
93kg x8
93kg x8
93kg x8
Not too difficult
INCLINE BENCH
75kg x8
75kg x8
75kg x8
Again, fine
CLOSE-GRIP BENCH
69kg x8
69kg x8
69kg x8
Finished off with some 'shoulder dislocates' with an empty bar for 3x10
Enjoyable session, weights still feeling ok
One of the many random things that popped into my head while training was the number of apocryphal tales I've heard about people writing witty things in their philosophy finals
Three that I can think of:
1) Q. Is this a question?
A. Is this an answer?
2) Q. Does time ever stand still?
A. Yes, but not for very long.
3) Q. Why?
A. Why not?
Aaaaanyway.... back/biceps weds
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
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