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Studly's journal

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studly
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2004/01/22 15:18:15 (permalink)
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Studly's journal

Hi all. I'll try to keep this abbreviated as poss, and up to date (as i cant always get on here)

Im training for functional strength and would like to increase lung capacity and shed some fat. Here goes

Monday (weights)
bench press 5x5
Squats 5x5
Pullups 10x3 (trying something, will explain)
ab work (decided to try 5x5 thanks to Big Al)

tuesday (swimming) (all front crawl)
5 lengths warmup
15 lengths as fast as poss
5 lengths cool down

Wednesday (HIIT an run) (might substitute for swimming some weeks as i enjoy it more
12mins HIIT cardio on bike (30 secs sprint/30secs active recovery)
2 mile timed run

Thursday (weights)
Deadlifts 5x5
Military Press 5x5
BB Curls 5x5
Abwork 5x5

fri/sat or sun, do some light cardio, possible swimming or running

now i have done 1 week already, did swimming instead of running on wed as my hams were still sore.Here is my personal bests with the weights after week 1

BB bench press 50kgs x5
Squats 65kg's x5
Deadlifts 90kg's x5
Military press 30kg's x 5
bb curls 15 kgs x5 (i know its poor)

just trying to add on this as much as possible, will keep this up to date as much as i can

any questions/comments welcome
#1

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    studly
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    RE: Studly's journal 2004/01/26 18:44:28 (permalink)
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    just done my monday workout and got some new pb's

    bench press 55kg x 5 (+5kgs)
    Squats 75kg x 5 (+10kgs)

    Pullups 10x3 as normal

    Incline(high!) Sit up with medicine ball 3x10
    weighted cable crunch 3x10

    Felt great doing the benching and squating, i know the totals are going up fast now and will slow down soon but im gonna keep plugging away.

    Thinking of getting a sandbag to do some walking with it but i would feel like a bit of a pillock walking round the streets just carrying a sandbag, but may give it a go when i get paid.

    Looking forward to Thursday now!! cant wait to Deadlift!!
    #2
    studly
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    RE: Studly's journal 2004/01/29 20:34:26 (permalink)
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    just done thursdays workout, the gym was soo busy but still got it in. Broke some records to!

    Deadlifts 100kg x 4 (+10kg)

    military press 30kg x 5
    bb curls 15kg x 4
    weighted cable crunches 4x10 (would have done heavier weight/less reps, but they werent heavy enough)

    Gonna stick with 100kg for the deadlift until i get 5 reps and the same with the bb curls.

    mental note, join a bigger gym!!
    #3
    tbowman
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    RE: Studly's journal 2004/01/30 15:34:23 (permalink)
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    Looks like a good routine there , keep at it.
    #4
    studly
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    RE: Studly's journal 2004/02/02 13:53:03 (permalink)
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    ok, just finished my monday workout. Got some new totals

    bench press 60 kg x 5 (+5 kg from previous week)
    Squat 80kg x 5 (+5kg from previous week)

    pullups 10x3 as normal. Might change this to bent over barbell rows as im just gettinng bored with pullups.

    and done 3x10 weighted cable crunches
    and 2x8 side bends with 30 kg in hand.

    enjoying this routine alot but not gaining anything yet on my arms and shoulders (which have always been a problem)
    #5
    studly
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    RE: Studly's journal 2004/02/06 14:49:36 (permalink)
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    done thursday's workout on friday morning as i had it off work and the gym gets too busy on thursday nights (still busy friday morning though!!)

    here goes

    Deadlifts 100kg x 5 (+1 rep from last week, done 100kg for sets 4&5)

    Military press 32.5kg x 5 (+2.5kg from last week)

    BB curls 15kg x 5, then 17.5 x 3 , + 2 singles with 17.5kg.

    ab work, weighted cable crunch, 3 x 10
    side bend with cable , 2 x 10

    Really gotta improve on my bicep curl, arms are always a problem.

    and gonna start to incorporate some farmers walks, static holds and wrist curls.

    gonna get a sandbag hopefully next week and start doing that on an off day, walk for as long as poss with about 50kg's or more.

    No comments huh? dont no-one but me read this???
    #6
    studly
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    RE: Studly's journal 2004/02/09 20:27:44 (permalink)
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    done monday, more improvements..

    Bench press 65kg x 5reps (+5kgs from previous week)

    Squat 100kg x 5reps (+20 kgs from previous week)

    Machine rows (not sure of weight as it said 130 kgs, but was extremely light, done normal 5x5)

    Weighted cable crunches 3x10
    side bends (weighted) 2x8

    i added....

    close grip bench 40kgs x 5reps (done normal 5x5 system)
    shrugs 32.5kgs each hand x 5reps (normal 5x5)

    squat was really easy today, felt great! Might keep up with the close grip bench as my tri's are lacking
    #7
    studly
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    RE: Studly's journal 2004/02/12 19:35:08 (permalink)
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    Thursdays workout.Not that great.

    Deadlifts 100kg x 5 (only managed 4 sets though as forearms were killing)

    Military press 35kg's x 5 (+2.5kg from previous week)

    BB curls 17.5 kgs (managed all 5 reps this week)

    Ab work/weighted cabel crunch 3 x 10

    Also done some plate pinching and reverse curls for grip as i think i could go higher in the deadlift but my forearms/grip give way before the rest of me does, which is soo frustrating.

    also, i wasnt feeling as strong as i havent eating as much as normal lately, so i better start eating properly again.
    #8
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