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Helpful ReplyHot!Personal log: stardate 230215

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badman
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Re: Personal log: stardate 230215 2015/05/09 01:10:16 (permalink)
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weight 86.4 kg.
 
last few days I've been doing low carb.  The only carbs I'm having are the milk in my tea, everything else is just trace amounts, (those guys sneak in everywhere)
 
India cancelled, so nevermind that ****.  Can focus on my goals in my comfort zone at least.  Weight seems to be falling off, started working the bag again for cardio.  Time to get shredded, lets do this!
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badman
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Re: Personal log: stardate 230215 2015/05/14 15:03:42 (permalink)
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weight is now consistently below 86kgs.  BF seems to have dropped a small amount.
I've started 5-3-1 routine, the idea is you take your 1rm for 4 main lifts (this routine includes overhead press), take 90% of that and use that number as your reference.
 
Week 1
Main lift 3 sets, 5 reps, 65%, 75% 85 %, + 2 accessories 
 
Monday - OHP
40 x 5, 50 x 5, 62.5 x 3, 60 x 2.  
Dips 15 x 5
pullups 10 x 5
cardio - 10 mins 
 
I actually loaded up the bar wrong, it was meant to be 60kgs OHP.
I hit the bag for 10 mins.  It's pretty tiring for my arms so I didn't go very long at all.

Tuesday - deadlift
100 x 5, 110 x 5, 127.5 x 5
good mornings, 30, 40, 45, 45, 45 (allx5)
Hanging leg raises - 12,12,8,10,8
 
Never did good mornings in my life.  Pretty weird feeling, not stressful on my back at this weight.  Hanging leg raises are hard but I did my best
 
Thursday - Bench
75 x 5, 85 x 5, 95 x 5
flat bench DB - 20kg 5 x 15
db row, 20kg 10,10, 25kg, 10,10,10
 
Easy bench day as always.  I was throwing the dumbells up 20kg is pretty much nothing, but when you're doing 75 reps, it gets tough towards the end.
 
So far, some days seem disproportionately difficult... the problem seems to be If i can choose the weigh, I choose a weight I know I can lift.  if it's a bodyweight accessory I get into trouble.  I'll just try to do as many of  the reps as I can.
 
All week I've been on keto diet.  Energy is ok, but I get cravings.  Today was my first refeed so I at a LOT of rice and some oats.  One thing about keto is I'm doing huge, toilet-blocking ****s now.
post edited by badman - 2015/05/15 00:16:47
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Floydy
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Re: Personal log: stardate 230215 2015/05/14 16:52:23 (permalink)
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Hard work the 531 isn't it mate? Tried it myself over the years and evach stage is more difficult than the least. Young man's game definitely.
Good work though, see you put all your might into a session
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badman
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Re: Personal log: stardate 230215 2015/05/15 06:34:20 (permalink)
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150515
 
Squat 75, 85, 95 (x5)
leg press 143 5 x 15
leg curl 17.5 5 x 10
 
lunchtime training again, too busy this week song OT after work.
 
Yeah floydy, but the hardest stuff so far is the accessories.  Taking 90% of your max and working up to 5 reps of 85% of that is pretty easy, especially if its only the third working set... what's hard for me is doing 5 sets of 10 pullups.  I've been feeling that since monday.
 
Log is looking a bit **** these days, but it's evolving.  I'm finding out what things I really need to track daily and which things I don't.  Cutting the fat etc.  Next week I plan to get the tape measure out and see how things have changed since dropping about 5 kgs.
 
 
#84
Floydy
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Re: Personal log: stardate 230215 2015/05/15 06:54:57 (permalink)
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I did a variation of the 531 last year but with my own exercises instead. Got into it and it sure does get harder as you go along.

Quick session there despite not having a lot of time.
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badman
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Re: Personal log: stardate 230215 2015/05/16 14:59:35 (permalink)
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150515
 
I thought it'd be a good idea to drink whiskey with water instead coke, or just drinking beer.  IIFYM drinking session.  Group of about 8 of us got through 3 bottles of JD which isn't really that much but for some reaosn I woke up to puke at 6am, 7am, 8am, 9am, 10am, 11am, then finally woke up feeling ok at 2:30pm
 
I dunno whether whiskey with water is responsible or having a low carb diet, or just reducing my drinking lately leaving me unused to alcohol, but I haven't felt this bad in years after a night out.
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Floydy
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Re: Personal log: stardate 230215 2015/05/16 17:41:37 (permalink)
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badman
150515
 
I thought it'd be a good idea to drink whiskey with water instead coke, or just drinking beer.  IIFYM drinking session.  Group of about 8 of us got through 3 bottles of JD which isn't really that much but for some reaosn I woke up to puke at 6am, 7am, 8am, 9am, 10am, 11am, then finally woke up feeling ok at 2:30pm
 
I dunno whether whiskey with water is responsible or having a low carb diet, or just reducing my drinking lately leaving me unused to alcohol, but I haven't felt this bad in years after a night out.


Might be the diet or an empty-ish stomach, or because you went through three bottles of JD between you all. I suspect the latter. If I have to drink JD, I drink it neat with just a cube of ice. It isn't proper whiskey anyway.
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badman
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Re: Personal log: stardate 230215 2015/05/18 16:20:24 (permalink)
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yeah but its cheap.  people here generally drink Chivas or JD, both costing equivalent of about £45 per bottle at the bar, which aint half bad.
 
180515
 
OHP - 47 x 3, 55 x 3, 60 x 3
pullups 5 x 10
dips 4 x 15 (+5kg), 1 x 15
 
Week 2 is 3 x 3 week for main lift.
First week I messed up the OHP numbers and started too high.  The numbers today were more manageable.  Pullups were no easier than last week and were getting cheaty after the 3rd set.  I supersetted some curls with the dips because I was getting bored, but I'm not gonna bother tracking that.
 
Still attempting to do keto diet, saturday will be refeed.  This last week I've been working 12+ hrs per day and feel kind of ****ed.  Weight is between 85 and 86kg.  Getting a lot of calories from shakes.  I find it difficult to eat a lot of fatty food so I mix a lot of nut butter and cream cheese into my protein shakes.  Getting a good 400kcals per shake this way.
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badman
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Re: Personal log: stardate 230215 2015/05/19 14:07:05 (permalink)
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190515
 
Deadlift 
3 x 102.5, 120, 132.5
good mornings, sets of 12
40, 50, 50, 50, 50
Hanging leg raises
12,12,12,12,9
 
knackering day at work again, so took 2 scoops of pre-workout.  Back felt like **** in the morning but got better as the day progressed
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badman
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Re: Personal log: stardate 230215 2015/05/22 07:33:51 (permalink)
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210515
 
bench x3 working sets:
80, 90, 102.5
 
Dumbell flat bench 25kg, 15,15,15, 20kg, 15,15
dbell row.  25kg 5 x 15
 
weight dipping below 85kg now
Stubborn fat in lower abs and lower chest.  Might actually have to start doing cardio.
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badman
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Re: Personal log: stardate 230215 2015/05/23 08:18:03 (permalink)
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220515
 
squat(3 rep)
 80,90, 102.5
 
leg press 160, 5 x 15
ham curl 27.5 5 x 10
 
 

GOING to indonesia for work for 1 month, IIRC the gym there is ok but there's no power rack.  Might be able to deadlift, but probably going to have to smith machine squat, which I hate.
 
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Re: Personal log: stardate 230215 2015/05/25 11:33:59 (permalink)
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I'm at a hotel with a nice big gym right now, but surprisingly crappy free weights section.  it has a squat rack and bench press, but the floor isnt padded.  I don't think they will appreciate me doing deadlifts even with bumper plates it's gonna be noisy.

Also couldn't find a good way to OHP.  I don't really feel comfortable doign a 60kg clean, since I never clean, and the squat rack has this cage roof thing with means you can't OHP there.  So I tried to do it seated which was awkward as hell, but whatever.  We just make do, right?
 
After the OHP debacle and the chins/dips I decided to try some glute-ham raises, since everyone is always saying how great they are.  
 
Ashmaed to say, I was not strong enough to do a single glute-ham raise.
No one ever mentioned these things were difficult.  Or is it only me who fids them difficult?  Anyway there wasnt the right apparatus so I was doing them with my feet against a wall using one of those wobbly boards for my knees.  I saw the makeshift technique online somewhere.  Doing them this way I could use my hands to control the negative then boost myself up on the concentric.  Managed to do a few sets of forced reps this way before my hamstrings started to cramp up from the load.
 
Confirmed - I have amazingly weak hamstrings.
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badman
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Re: Personal log: stardate 230215 2015/05/26 08:40:22 (permalink)
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260515
 
Wasn't planning on following my programming today, but the floor is actually wayu more padded than I thought.  The guy I watched yesterday must've been throwing the weights down or something.  I could deadlift without waking up a baby in that place.  Forgot my belt so I went RAW.  Actually managed the deadlifts no problem, but the good mornings felt heavy as **** with no belt so I had to lower the weight from last week
Also everything was in pounds so I rounded off.
 
Deadlift 5 x 240lb, 3 x 275, 1 x 315lb.  (raw pr)
good mornings 5 x 12 95lb
Hanging leg raise 5 x 12
 also did some hypers.
 
I've been totally cheating since sunday so I've been doing fasted cardio in the morning and cardio after weights.  Weight has gone up to 88kg.  This is probably because I'm carbed up.
 
 
 
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badman
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Re: Personal log: stardate 230215 2015/05/29 04:49:57 (permalink)
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arrived yesterday.  Housing complex has a gym, it's clean and modern but lacks equipment.  They have bumper plates but the only equipment to use them on is a smith machine  (WTF).  There is one barbell, but no bench or rack to put it on.  I guess people just use it for curls or something.  It's not an Olympic bar, I'd guess it's a 10 - 15kg bar.  I could use it for deadlifts I guess, maybe front squats if I actually learn how to clean while I'm here.
Yesterday I arrived 20 minutes before it closed so I did some fast benching on the smith
 
Everyone says smith machine empty bar weighs nothing or almost nothing, but I've never been able to bench as high on a smith machine as I can with free weights.
 
Built up to a 2rm of 43.75 on each side, so 87.5kg not counting the bar, which I guess weighs very little.  That's a weak-ass bench.  Oh well.  Today is squats.  Smith machine squats aren't so bad I guess. 
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Floydy
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Re: Personal log: stardate 230215 2015/05/29 04:53:40 (permalink)
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Morning bud.
Pleased you got there safely. Sounds like your gym there may take some getting used to. The Smith bar weighs virtually nothing usually. Runs along hydraulics or something.
Have a good time mate
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badman
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Re: Personal log: stardate 230215 2015/05/29 05:05:00 (permalink)
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thanks.  They're generous enough to give me sundays off so I'm going to make the most of it.
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Floydy
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Re: Re: Personal log: stardate 230215 2015/05/29 05:32:59 (permalink)
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badman
thanks.  They're generous enough to give me sundays off so I'm going to make the most of it.

Great stuff. Enjoy.
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Re: Re: Personal log: stardate 230215 2015/05/31 03:05:50 (permalink)
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saturday - power cleans.  Attempted these for the first time.  It wasn't that difficult getting the weight up, but I wasn't getting under the bar properly.  Also did some curls
 
Sunday - Early.  went for a jog for about 20 minutes and also did some more cleans, this time sitting down deeper with a lighter weight.  Still feels a bit weird, but if I do a few every day the technique should improve.  After that I jogged to the pool and jumped in.  Felt great.  All before 9am.
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Floydy
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Re: Re: Personal log: stardate 230215 2015/05/31 10:19:23 (permalink)
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Some mean ass training on a Sunday morning mate. I tip my hat to you.
Bet that pool felt fantastic!
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Re: Re: Personal log: stardate 230215 2015/06/05 11:53:24 (permalink)
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didnt really bother logging anything because its a deload week.  Feeling tired as **** though.  Not sleeping enough, deadlifted for folume yesterday as they dont have enough plates.  Yesterday I worked up in 10kg increments from 55 to 125kg for 8 reps, then did a bunch of drop sets too, followed by hanging leg raises and (attempted) GHR, then messed around with some cleans, The day before that did my standard day 1 of OHP chins and substituded dips for machine press due to lack of dip station.  I'm cleaning the weights up for the OHP.  Still working on technique.
 
TOday gonna hit bench on the smith machine.  Supposed to be dbell press and dbell row for accessory but the dbells here only go up to 20kg.  So maybe it's just gonna be a big volume day.
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