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badman
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2015/02/23 14:58:37 (permalink)
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Personal log: stardate 230215

Weight 90kg
 
Monday:  Chest (duh) 5pm.
Bench 
60kgx10, 70kgx3, 80kgx3, 90kgx3, 100kgx3, 105kgx3, 110kgx3, 115kgx1, 120kgx1 (f), 115kgx1 
volume 2285
accessories:
incline DB 40kg x 6, 6.  35kg x 6, 8
cable overhead ext.  45kg x 10, 55kg x 10
weighted dips 10kg x 10.  15kg x 8, 8
Mood:  good
Calories 2232.
pre-workout?  no.
 
 
#1
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Floydy
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Re: Personal log: stardate 230215 2015/02/23 15:48:44 (permalink)
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No messin' this mate. Straight to the point. Good luck bud.
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cu77en
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Re: Personal log: stardate 230215 2015/02/23 17:09:00 (permalink)
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Good luck with your journal and unlucky with the 120kg bench today pal.
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IconWldn
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Re: Personal log: stardate 230215 2015/02/23 19:42:15 (permalink)
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Strong benching.

I want to see that 120 soon!
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The_Lone_Wolf
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Re: Personal log: stardate 230215 2015/02/24 10:36:28 (permalink)
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Welcome to the journal section mate and good luck with your goals buddy. 

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#5
badman
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Re: Personal log: stardate 230215 2015/02/24 10:51:30 (permalink)
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thanks for the motivation guys, it helps more than you think.
 
stardate 240215
 
Tuesday:  Back, 5pm
Deadlift with belt
60kg x 8, 80kg x 3, 100kg x 3, 110kg x 3 , 120kg x 3, 130kg x 3, 140kg x 3, 150kg x 1, 160 (f), 155kg x 1
volume 2825
accessories:
weighted pullups:  10kg x  5, 6, 6, 6
barbell curl:  20kg x 8, 25kg x 8, 8
T-Bar row:  40kg x 8, 50kg x 8, 55kg x 8, 60kg x 8
Mood:  bit tired
calories: 2798
preworkout?  banana + BCAA + latte smoothie
 
#6
badman
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Re: Personal log: stardate 230215 2015/02/25 14:40:30 (permalink)
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stardate 250215
 
Wednesday:  Abs/cardio 5pm
weighted ab work 30 mins
shoulder/hip stretches
Cardio: hit heavy bag 15 minutes.
mood: OK
calories: 2303
preworkout?  no
 
notes:  had nap after dinner, circa 7pm.  Awoke at 10pm feeling like ****.
 
planning ahead lest I forget:
 
next 2 days:
thursday - military press.  Bench press with pause,  JM Press, facepulls, shrugs
Friday - Front squat, sumo deadlift, lat pushdown, chins, calf raises
 
Stuff I will rotate in after 4 weeks:
 
SLDL, hypers, single hand pullups, speed bench, dumbell flat bench, Plyo pushups, plyo pullups
Leg press, RFESS, piston squat, back squat
post edited by badman - 2015/02/25 15:09:32
#7
Floydy
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Re: Personal log: stardate 230215 2015/02/25 15:49:26 (permalink)
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Lotta plans going on there mate. Looks good so far.
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badman
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Re: Personal log: stardate 230215 2015/02/26 11:29:28 (permalink)
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stardate 260215
 
Thursday:  chest/shoulders. 5pm
Military press (dynamic)
40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 57.5kg x 3, 60kg x 3, 62.5kg x 3, 65kg x 3, 67.5kg x 2
volume 1410kg
 
Bench (pause)
60kg x 3, 70kg x 3, 80kg x 3, 85kg x 3, 87.5kg x 3, 90kg x 3, 95kg x 3, 97.5kg x 3, 100kg x 3
volume 2295kg
 
accessories:
JM press: 40kg x 10, 60kg x 80, 70kg x 8
Face Pull:  60kg x 10, 70kg x 10, 75kg x 10
Shrug machine: 200kg x 12, 10, 10
mood: below average.
preworkout:  oats 1 hour before
calories: 2535

Notes:
 
Pause bench was too easy.  Start much higher or pause longer next time.
Slight concern the 2 high volume strength exercises might be a bit overboard for 1 day, given that they both work most of the same muscle groups AND I have the maximum effort push day on monday.
First time doing JM press and it felt a bit stressful on the front of my shoulders.  I need to check my form on this.  Some videos I see the bar being lowered further and the upper arms moving.  Others (including JMs original version) have it as a single joint movement.
https://www.youtube.com/watch?v=B5dWDNaG0bw
Lifting the full stack on shrugs.   I can do them in the power cage, it's a pain in the arse compared to the machine, but it'll do. Will probably help grip too.  My grip has never failed, but it was getting close with the 155kg  deadlift.
 
 
post edited by badman - 2015/02/26 13:44:33
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badman
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Re: Personal log: stardate 230215 2015/02/27 11:21:57 (permalink)
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stardate 270215

Friday:  Legs/back 5pm
 
Front squat:
40kg x 3, 50kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 75kg x 3, 77.5kg x 3, 80kg x 1, 80kg x 1
volume: 1412
 
accessories
Sumo deadlift w/belt
5 x 80kg, 5 x 100kg, 5 x 100kg, 5 x 100kg, 
raw
5 x 80kg, 8 x 60kg
speed chins, 6,6,6,6
calf (machine):  12 x 83kg, 12 x 101kg, 12 x 119kg, 8 x 146kg, 8 x 173kg
lat pushdown:  6 x 60kg, 6 x 70kg
 
mood:  In a hurry
preworkout: 1 slice pizza stuffed crust
calories: 3197 (early refeed)
 
Notes:  few weeks of front squatting experience only, so keeping it light.
Fist time doing sumo.  legs don't feel flexible enough to get thighs parallel at start.   Balance issue:  A lot of weight pushing to the outsides of my feet.  Also I think one arm is significantly longer than the other, even if I grip at the same point on the gnarling the bar is not horizontal when I lift it up.  Need to check form and do flexibility stuff for inner thighs.
post edited by badman - 2015/02/28 03:03:03
#10
badman
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Re: Personal log: stardate 230215 2015/02/28 17:29:43 (permalink)
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Weekend.... traveling. Can't count calories but for sure im eating too much.
Massive glute DOMS. I never usually get bad DOMS. Must be the new movement; sumo dead lifts.

Sunday cardio 30 mins. Core - 20 mins
post edited by badman - 2015/03/01 06:42:53
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badman
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Re: Personal log: stardate 230215 2015/03/02 05:25:10 (permalink)
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stardate 020315
 
weight 91 kg (damn holiday)
 
monday:  chest.  12pm
 
bench: 30kg x 8, 40kg x 3, 60kg x 3, 75kg x 3, 90kg x 3, 100kg x 3, 110kg x 1, 115kg x 1, 120kg x 1
volume:  1680kg
 
Dumbell incline.  40kg: 6, 6, 6
weighted dips:  15kg: 10,10,8
overhead extension: 55kg: 10, 10
 
mood:  ok, bit rushed
preworkout?  oats 1 hour before
calories: 3450 (...)
 
 
notes:  hit the 120kg.  Didn't fly up but it felt ok.   Not a PR, but a 91kg PR.  Volume much lower than last week.  but this is closer to the routine I'm trying to follow
 
 Had to drink for GF's birthday.  Diet out the window since thursday.  Somehow hurt my hip doing incline dumbells.  Got a cramp when hoisting up on the left side and those hip cramps dont hurt a lot, but they also don't go away.   Aching for the rest of the day.
post edited by badman - 2015/03/03 07:56:04
#12
badman
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Re: Personal log: stardate 230215 2015/03/03 11:04:01 (permalink)
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stardat 030315
 
Weight:  90.9kg
 
back
deadlift:  60kg x 3, 80kg x 3, 90kg x 3, 105kg x 3, 120kg x 3, 130kg x 3, 140kg x 1, 150kg x 1 160kg f,
155kg f
volume 2045kg
 
weighted pullups:  10kg 6 x4
t-bar rows:  50kg x 8, 65kg x 6 70kg x6, 6
EZ curls:  20kg x 10, 30kg x 6, 6
Mood:  OK
Preworkout?  oats 1 hour before
Calories:  2250
 
Notes:  **** back day.  Weaker than last week.   The progression of weights is close to the suggested routine I'm following, but the volume is way less that my week 1(which was a bit haphazard).  I'll call week 1 a trial run.
My bad hip was not a factor as I didn't even feel it when pulling.  It just felt too ****ing heavy.  I can't blame energy levels as I feel fine, and I ate like a pig all weekend.  Perhaps being drunk last night and being kept awake by my significant other's vomiting was the problem?  
Also I sweat way more than usual.  I think the beer and whiskey by-products were not totally metabolised yet.  Anyway, not a crisis, but  a step backward, hoping to hit that 160 next week depending on how I feel.  The sticking point is definitely getting the bar moving.  130 for 3 reps, felt like 150 getting it up, but once I got moving it was easy.  maybe leg strength is lacking (need to raise the squat game)
 
 
post edited by badman - 2015/03/03 14:14:44
#13
On The Flop
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Re: Personal log: stardate 230215 2015/03/03 11:17:55 (permalink)
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Perhaps being drunk last night and being kept awake by my significant other's vomiting was the problem?

 
Best bad session reason ever..lol
 
Lots of good solid training mate, in for the win!  

“It ain’t all sunshine and rainbows”
#14
badman
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Re: Personal log: stardate 230215 2015/03/04 12:36:46 (permalink)
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Yeah, it was a pretty good excuse imo.
 
040315
 
core, stretching/mobility.  Trying to work on hip and ham flexbility.  Just loading up 60kg and sitting down in the front squat for 30 seconds.  It's uncomfortable to the point of pain for me, which is why I've never had a good squat.  I think my back pain is largely down to low mobility in the hips.  Weak knees also don't help.
Forgot my gloves so didn't cardio
 
Notes:

As always with a new routine I want to change it already.  Half of me says just stick with something before you decide it's not right, the other  half says you got to be flexible and not stubborn.
 
calories: 2414
 
post edited by badman - 2015/03/04 16:18:03
#15
badman
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Re: Personal log: stardate 230215 2015/03/06 04:15:47 (permalink)
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050315
 
military press
30kg x 8, 40kg x 4, 50kg x 3 60kg x 3, 65kg x 2, 70kg x 2 (cheat reps)
volume 960
 
Front squat
60kg x 3, 70kg x 3, 80kg x 3, 90kg x 1, 95kg x 1
volume 815

Accessories:
Pause bench:  60kg x 7, 80kg x 3, 100kg x 3, 3, 3, 3
JM Press 40kg x 8, 8, 30kg x 12, 7
 
Face pull (new style)
45kg x 12, 35kg x 10, 10, 8
calories:  1843
Preworkout?  No
Mood: ok
 
Notes:
Calories seemed too low, but I counted 3 times and it checks out...  Dunno why, my meals seemed normal.  Fell asleep really early and slept about 9 hours.  Upper back DOMS in weird places.  Must be from the heavy deadlifts.
JM PRess felt better especially when I reduced the weight, some elbow pain but I think that's from lifting above 90% for 2 weeks.
 
Routine change:  Undulating periodisation starting monday.
Reason:  This linear progression doing maximums every week is ****ing nuts and killing me.
Reason:  New routine has me squatting benching and deadlifting 3 times a week at 3 levels of intensity depending on the exercise/day.  Better to work on my form by doing a lot of repetitions.  How can I improve my technique doing someone once a week?
 
But not a total waste, now I've got a decent idea of my 1rms.  I can input those numbers to set up my new routine.
Bench 1rm = 120kg
Deadlift 1rm = 155kg
Front squat 1rm = 100kg
 
Usually front squat is about 80% of back squat so the mega-pathetic 100kg front squat is probably equivalent of super pathetic 125kg back squat.  This is assuming I actually ever regularly trained back squat which I didn't.  
 
Planning periodised undulation.  or undulating periodisation... directly from http://www.jmaxfitness.com

Day 1 

(exercise sets x reps % of 1rm (my plan))
 
Squat 5 x 5 80% 1RM  (80kg) strength
Bench 4 x 8 70% 1RM (84kg) hypertrophy
Deadlift 6 x 3 70% 1RM (108.5) power

Day 3

Deadlift 5 x 5 80% 1RM (124) strength
Squat 4 x 8 70% 1RM (70) hypertrophy
Bench 6 x 3 70% 1RM (84) power

Day 5

Bench 5 x 5 80% 1RM (96) strength
Deadlift 4 x 8 70% 1RM (108.5) hypertrophy
Squat 6 x 3 70% 1RM (70) power

Day 6

Pull-ups 5 x 6 -8 RPE 8-9
Military Press 5 x 6 -8 RPE 8-9
Bent Over Rows 5 x 6 -8 RPE 8-9
Dumbbell Curls 4 x 10 -12 RPE 8-9
Triceps Pushdowns 4 x 10 -12 RPE 8-9
Calf Raises 4 x 10 - 12 RPE 8-9
 
Apparently RPE is perceived effort level or something.  I'd call it "intensity out of 10".
Gonna sub T-bar for bent over row (because I don't like bent over rows) and JM press for pushdowns (since I started doing them already).  And front squat for squat.  Will rotate later.
The choices are add 5lb a week or add reps.  My goal is strength so I'm going to (attempt) to add weight each week (hopefully I will be eating more than 1843 kcals per day).  it's recommended to keep the power weight the same for 1 cycle (4 weeks).  After 4 weeks you test your maximums and then presumably deload?  I guess after all this a good deload would be to work biceps for a whole week.
post edited by badman - 2015/03/06 04:36:46
#16
badman
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Re: Personal log: stardate 230215 2015/03/07 10:13:12 (permalink)
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070315
 
Got bored waiting for monday so started day 1 today.  Hit all my numbers (was tough but got good clean reps).
It feels good to work to a plan and execute it rather than just winging it or going for maximums.
 
Front Squat 5 x 5 80kg strength
volume 2000
Bench 4 x 8 84kg hypertrophy
volume 2016
Deadlift 6 x 3 108.5 power
volume 1953
 
1 hours work.  Harder than it looks.
Preworkout?  nope
Mood:  ok
Lunchtime and extremely hot.  
Calories: 2519
 
Notes:  My deadlift is slow coming off the ground.  And I deadlift conventional.  It should be explosive off the ground and slower in the lockout, so I dunno what the problem is there, maybe hip power.
Yesterday was a leaving do I had about 7 beers and 2 shots of tequila which felt like a lot because I don't drink much anymore.  Didn't feel hungover, but sweated like crazy again during the workout.
 
10pm Massive quad cramp!
post edited by badman - 2015/03/08 00:45:04
#17
badman
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Re: Personal log: stardate 230215 2015/03/08 16:20:10 (permalink)
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080315
 
not sure these macros are working for me, I don't see how you can be lean on 250g of carbs a day, that's almost what I ate when bulking.  I'm just gonna stick with it until the scale noticeable changes.  i'm still hovering at 89kgs.
 
Still got DOMS from saturday session.
Gonna try to plow through tomorrow.  3 big lifts only.  Do you even aesthetics?  not even once, bro.
 
cals 2160 - sceptical of this number...
#18
badman
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Re: Personal log: stardate 230215 2015/03/09 11:04:34 (permalink)
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090315

Day 3

Deadlift 5 x 5 125kg strength
volume 3125
front Squat 4 x 8 70kg hypertrophy
volume 2240
Bench 6 x 3 84kg power
volume 1512
 
Powered through the DOMS.  Actually couldn't even feel them during the lifts, was way too busy with the intensity feeling and making stinkface and having a sore throat from grunting.
 
The volume is up again, which is reassuring.  This routine is hard as **** though.  I mean I was blowing hard after the 2nd set of squats.  Didn't think I could make it to the end.  i usually don't put up the safety bar this far from my maximum but I put it in for the last 2 sets and busted out all the reps.  You look at 70% 1rm and think "4 sets of 8?  Easy!"  But it isn't.  Especially if you just did 5 sets of heavy deadlifts.  The bench felt like a rest afterwards.  6*3 is easy at that intensity.  I could probably do 18 reps straight.  The squats and deads back to back was really killer though.  Took me an hour to get through 9 sets.
 
Mood:  ok
preworkout?  no.  But because I felt ****edd I drank my post w/o shake as an intra w/o shake.  It had a banana blended into it so I thought the carbs would help prevent me from fainting.
kcals 2,245
post edited by badman - 2015/03/09 16:05:02
#19
Floydy
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Re: Personal log: stardate 230215 2015/03/09 12:07:20 (permalink)
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Looking good in here mate. Different way of training than what I do but a lot of the guys do strongman-type workouts like dl's and squats and yours are progressing with the best of 'em. Good luck bud.
#20
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