Mattjp's Training Log

Merry Christmas batman

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Wednesday, 27 December

Still at my parentsā€™ so no idea about weight. More, Iā€™d imagine. After the last session I was out for pints, then stayed in and drank a few bottles of wine with the mother on 23rd. Did manage to go for a bit of a run that day.

Christmas Eve was more pints. Christmas Day was Christmas Day; the day after was pretty standard too.

Sleeping on the godawful mattress here has given me tight hips like nobodyā€™s business. Right IT band is pretty achy. Nothing too bad just annoying; should be sorted by a couple of days of stretching and switching beds.

Fortunately, deload week this week.

Workout

Squats
5x65kg
5x70kg
5x75kg

DB bench press
Three rounds of:
10x20kg DBs

DB rows
3x10 @ 25kg

Facepulls
50 reps @ who knows what weight on a new machine

Tricep extensions
50 reps @ who knows what weight on a new machine

Diet

LOL

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@Chris_Colucci a few days early but hopefully thatā€™s OK - my before photos for T-ransformation 2018.


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Friday, 29 December

Standard deload day today. Hip is better but glutes are feeling super tight for some reason.

Kept it very short and light today. Full Body, Full Boring starts 2 January.

Workout

Deadlifts
Three rounds of:
5x90kg

Press
5x 30kg
5x 35kg
5x 40kg

Other
Chinup doubles between the press and a few more for good measure.

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Tuesday, 2 January

Not sure about weight, though fully clothed after eating I was at 101.4kg. I know this because I used myself to weigh my bag as weā€™re flying back home from my parentsā€™ this evening. I suspect Iā€™ll be around the 218-220lb range tomorrow morning.

First session of Full Body, Full Boring today. On the awful side. Another six weeks of this will be brutal, but pretty happy I got it all done in 1h15m including warmups.

A good first session of 2018 overall despite missing a squat rep PR. For the non 5/3/1 sets I forgot to take my spreadsheet that tells me the weights/%s so had to kind of make them up lol.

Workout

Warmup
Flexible Five
Squat sets

Squats
3x80g (no belt)
3x85kg
7x90kg
Needed 8, wanted 10, wasnā€™t happening. Equals my projected 1RM PR anyway.
Three rounds of:
5x80kg (no belt)

Bench
Three rounds of:
5x50kg

Deadlift
Three rounds of:
3x100kg

Assistance
100 lat pulldowns @ 50kg (6x15, 1x10)
50 side raises @ 6kg (5x10)
50 DB hammer curls @ 10kg (5x10)
50 tricep extensions @ 25kg (5x10)

Diet

Holidayā€™s over so need to document diet again. Boo!

Preworkout/breakfast
Bowl of Sultana Bran w/semi-skimmed milk

Postworkout/lunch
6-egg omelette w/cheese
Few spoonfuls of girlfriendā€™s egg-fried rice

PM snack
~100g Quark w/tbsp honey

Dinner
Beef bulgogi from Wagamamma at the airport.

Evening
2 scoops Gold Standard

2 Likes

Wednesday, 3 January

Back home now and woke up at a pleasantly surprising 218.6lbs. Considering Iā€™m probably holding onto some water from Christmas/New Year, it looks like I may well have gotten away with no significant weight gain. That being said I did drink like seven litres of lager and half a bottle of wine three days ago so maybe I donā€™t have quite as much water in me as I should.

Also I have pretty DOMish quads today which is annoying as Iā€™d hoped that doing a few rounds of squats during deload week would have staved that off a little.

Workout

Warmup
Flexible Five and a brisk walk

Conditioning
Hill sprints - 2.5 to 3 rounds (last one was basically a walk)
Pretty brutal hill around the corner from me, about 150m long with a significant gradient. Very windy today as well which made it harder to breathe on top of that. Iā€™d like to build up to doing this hill for 10 solid sprints someday.

Diet

Pre-workout
Special K w/whole milk

Post-workout
2 scoops Gold Standard

Lunch
6 scrambled eggs on 2 slices buttered toast

PM snack
TBD - something light, given a fairly dense dinner. May buy some sort of pre-made salad thing.

Dinner
Leftover Christmas dinner that has to be eaten.

Evening
2 scoops Gold Standard

2 Likes

Thursday, 4 January

Woke up at 218.4. Had a terrible nightā€™s sleep and Iā€™m returning to work today so that set me up pretty poorly for todayā€™s workout. Still, Iā€™ve had a lot worse.

Workout

Warmup
Flexible Five
100 band pullaparts
50 shoulder dislocations
Swing/squat KB supersets

Squat
Three rounds of:
5x70kg

Bench
3x55kg

3x57.5kg

9x60kg
Hit 10x60kg last cycle so this is really annoying. First time Iā€™ve had to do the Roll of Shame in this gym. Ah well. This is now two sessions in a row in which Iā€™ve missed a PR, but I suppose given this log covers over three months thatā€™s not the worst thing in the world.

Three rounds of:
5x55kg

Deadlift
Three rounds of:
3x105kg

Assistance
100 lat pulldowns @ 60kg (15x6, 10x1)

50 DB shrugs @ 30kg (5x10)

50 DB curls @ 10kg (5x10)

37 situps @ BW (10/10/7/5/5)

Diet

Pre-workout
Special K w/whole milk

Post-workout
2 scoops Gold Standard

AM snack
Banana, raisins

Lunch
Cod fillet & veggies. Actually massively craving salad after practically a fortnight of boozing and binging.

PM snack
2 scoops Gold Standard, 50g salted peanuts

Dinner
200g ribeye w/asparagus and two eggs

Evening
400g Skyr

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Friday, 5 January

Woke up at 217.2. After having a couple of poor(er) workouts and feeling a little run down this week I kept todayā€™s conditioning very short and sweet with a little run.

Workout

Not really much to update about - just a little mile run. Actually felt OK doing it which is unusual for me with LISS. I might make this a bit more regular in future (albeit longer) for less intensive conditioning sessions.

Diet

Pre-workout
Special K w/whole milk

Post-workout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Chicken a la King w/veggies

PM snack
2 scoops Gold Standard & 50g peanuts

Dinner
Pork chops w/creamed cauliflower rice & veggies

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Are you still planning on running the BB block?

So far Iā€™m just focused on actually doing some conditioning. Pretty happy with how 5/3/1 has been going so no need to change it.

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Saturday, 6 January

Down to 216.4 this morning so it looks like Iā€™ve managed to get away with Christmas.

Workout

Warmup
Flexible Five
50 band pullaparts
25 dislocations
Swings/RDL KB superset

Deadlift
3x105kg
3x110kg
7x117.5kg
3x130kg
Two rounds of:
5x105kg

Bench
Three rounds of:
5x50kg

Squat
3x60kg
3x70kg
3x80kg

Assistance
100 DB rows @ 25kg (5x20)
50 lat raises @ 7.5kg (5x10) [These were prob too heavy, down to 5kg next time]
50 hammer curls @ 10kg (5x10)
No time/room for tricep stuff today

Diet

Pre-workout
Special K w/whole milk and writing this I just realised I forgot to buy more milk.

Post-workout
2 scoops Gold Standard

Lunch
3 rashers, 4 eggs, baked beans

PM snack
Grenade protein bar

Dinner
No idea but some form of meat with some form of veggies I assume.

Evening
2 scoops Gold Standard

2 Likes

Enjoying this training log. Cheers to the future batman.

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Monday, 8 January

Was at 215.2 yesterday, 216.8 today. Went out for dinner last night and the place we were going to go to (where I planned on chicken and veggies) was closed so because our companions have a toddler we wound up going for pizza. I imagine Iā€™m holding some sodium/water today because of that.

Workout

As per 3/5/1 for Powerlifting this week is a mandatory reps/no PRs week, which is fortunate because I doubt I could have done much today!

Warmup
Flexible Five
No KB stuff today; area was full

Squat
5x75kg
5x80kg
5x85kg
Three rounds of:
5x75kg

Bench
Three rounds of:
5x50kg

Deadlift
Three rounds of:
3x100kg

Assistance
100 lat pulldowns @ 60kg (15x6, 10x1)
50 shoulder raises @ 5kg (17x2, 16x1)

Diet

Preworkout
Special K original w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana & Twix finger (no raisins)

Lunch
Chicken fajita thingy and veggies

PM snack
2 scoops Gold Standard, 50g peanuts

Dinner
Some kind of cheesy chicken concoction from the missus

Today was essentially the same as last Friday. Short run, nothing much else. Was 216.5lb this morning.

Wednesday, 10 January

Back to 217.4lbs this morning for some reason.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat supersets

Squat
Three rounds of:
5x70kg

Bench
5x50kg
5x55kg
5x57.5kg
Three rounds of:
5x50kg

Deadlift
Three rounds of:
3x105kg

Assistance
100 lat pulldowns @ 60kg (6x15, 1x10)
50 DB shrugs @ 30kg (5x10)
50 DB hammer curls @ 10kg (5x10)
30 situps @ BW (3x10)

Diet

Preworkout
Special K w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Cod and veggies

PM snack
2 scoops Gold Standard & 50g peanuts

Dinner
Chicken stir-fry

Friday, 12 January

Not sure about weight. Woke up for a piss and then the second I got back to bed my alarm went off. It confused half-asleep me enough that I just autopiloted upstairs. Still fat, though.

Next week is 5/3/1 week and Iā€™m keen to set some PRs. I hope Iā€™m up for some squat joker sets because my friend did 120kg last week and it would make me pretty happy to get 122.5+.

Workout

Warmup
Flexible Five
KB swing/RDL superset
100 pullaparts
50 dislocations

Deadlift
5x100kg
5x105kg
5x110kg
Three rounds of:
5x100kg

Bench
Three rounds of:
5x50kg

Squat
Three rounds of:
3x75kg

Assistance
100 DB rows @ 30kg (3x18, 2x16, 1x15)
50 DB curls @ 10kg (5x10)
50 tricep pushdowns @ 25kg (5x10)
Just realising now I forgot lat raises somehow.

Diet

Preworkout
Special K w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Thai red curry and rice, but Iā€™m debating going for the hot dog because for some reason whenever I get a chicken/rice combo at work they always give me half a plateful.

PM snack
2 scoops Gold Standard, 50g peanuts

Dinner
Katsu chicken curry with cauliflower rice because the girlfriend is on a low-carb kick.

2 Likes

Monday, 15 January

Back at 218.1 today after dropping to 215.3 over the weekend. Last night was a cheat meal of leftover Christmas ham/stuffing with veg in a big Yorkshire pudding, followed by some toffee popcorn, so not too surprising.

Average weight per week has been going down for the past two weeks, so not too concerned. The real weight loss will begin after my next deload week in mid-February, anyway.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset

Squat
5x85kg
3x90kg
6x95kg
I definitely could have done another rep or two here, but as I knew I was going to do some heavier singles after I just got the bare minimum needed for a new projected 1RM (114kg) that I could then beat almost immediately after.
1x105kg
1x115kg
1x120kg
Original plan was 125kg but 115 didnā€™t feel incredible. As it turned out I probably could have done 125 but thatā€™s fine. Pleased with this; three plates is well on the horizon.

Bench
Three rounds of:
5x55kg

Deadlift
Three rounds of:
3x110kg

Assistance
100 lat pulldowns @ 60kg (5x20)
No time for anything else today really as I took longer-than-usual rests between squat sets.

Diet

Preworkout
Special K w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Pulled pork and veggies

PM snack
2 scoops Gold Standard & 50g peanuts

Dinner
Chicken breast and veg

3 Likes

Tuesday, 16 January

Down to 216.3 this morning.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations

Conditioning
10m treadmill
10m stationary bike

Diet

Preworkout
Special K w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Cod and veg

PM snack
2 scoops Gold Standard & 50g peanuts

Dinner
TBD but some sort of meat with some sort of vegetable

Wednesday, 17 January

Still hovering weight-wise; 216.4 this morning.

Had one of those mid-cycle wakeups that means youā€™re really groggy all morning, then rolled my ankle on the way to the gym (not badly, though; I have a history of spraining my ankle pretty terribly) and generally had a terrible morning that meant I was pretty convinced no PRs were happening.

Given that, it wound up being an OK session.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset

Squat
Three rounds of:
5x70kg

Bench
5x57.5kg
3x60kg
7x65kg
1x70kg
This is probably a PR. About a year ago I did 70kg, but that was with sufficient help from a spotter - so much so that Iā€™ve never counted it. Either way the 65x7 is a definite PR.
0x75kg
Ah well. Pretty sure I have this in me on a good day.
5x60kg

Deadlift
3x100kg
3x110kg
3x120kg

Misc
100 lat pulldowns @ 60kg (5x20)

Diet

Preworkout
Special K w/whole milk

Postworkout
2 scoops Gold Standard

AM snack
Banana and raisins

Lunch
Chicken kiev and veg

PM snack
2 scoops Gold Standard & 50g peanuts

Dinner
Chilli con carne

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Thursday, 18 January & Friday, 19 January

I was 216.3 on Thursday morning, and my only exercise that day was suitcase carries - literally, since I had to catch a flight to the Dublin office.

This morning, though, I hit a four-plate milestone. Unfortunately it was at the hotel breakfast buffet.

Tomorrow Iā€™ll do deadlifts and conditioning and then die.

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