Camms Training Log

Camm · January 2, 2019, 11:39am

I am a long time lurker of these forums and I thought it was about time I joined. What better opportunity than the T 2019 Challenge.

Info

43 years old
95kg (209 pounds)
188cm (6’2)

I have trained for quite a few years. That doesn’t mean I am strong or in great shape but I guess for a 40+ guy I don’t look too crap! About a year ago I was 105kg, I thought I looked good and big in a T-shirt but my wife just thought I was fat! Since then I have cleaned up my diet somewhat and stayed around 95kg.

I am not sure of my goal weight for the challenge. Was kind of thinking that I might look half decent at 88-90kg. I think I would be too scared to weigh less, as I was always skinny during my teens through to my mid 30s and I feel skinny even now at 95kg

Camm · January 2, 2019, 11:56am

This is the second week of my 3 week strength cycle of a 3 day upper/lower split.

I only do legs once a week and upper twice. I feel that i can commit to 3 days a week that’s why legs once a week… I usually do fullbody rountines but recently I changed to a upper/lower Split. I am really enjoying it as it is a lot quicker than Fb and easier on the body.

STRENGTH WEEK 1-3

W1 MAX EFFORT UPPER BODY

1.MOBILITY/BENCH PLYO PUSH UPS 2 x 3

2.BENCH 1 x 5-7 work up to heavy set
1 x 10 with bar
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 110kg
1 x 5 @ 120kg

LESS 10% 1 x AMRAP
1 x 6 @ 110kg

3.DIPS 4 x 10-12
2 x 12 @ BW, 2 x 10 @ BW

4a.CABLE ROWS 4 x 10-12
4 x 10 @ 90kg

4b. ISO HOLD Y-W-Ts 4 x 20 secs

5a.DEADSTOP DB LAT RAISES 4 x 8-12
4 x 10 @ 8kg

5b.DB ZOTTMAN CURLS 4 x 8-12
2 x 12 @ 16kg, 2 x 8 @ 12kg

6.HIIT BW
Squats, Burpees, Mountain Climbers and High Knee Raises

30:30 seconds for 5 minutes.

Ok workout, shoulders felt abit sore doing dips, only the second time in a long time having done them in my routine. I might be going too low. Wait and see what it feels like next week.

davidtower · January 2, 2019, 1:18pm

Looks good! I’ll be following your progress

Camm · January 5, 2019, 11:28am

Crazy snow today, but still dragged my sorry ass to the gym!!

W2 MAX EFFORT LOWER BODY

1.MOBILITY

2.FRONT SQUAT 1 x 5-7
1 x 10 with Bar
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 90kg
1 x 2 @ 100kg
1 x 1 @ 110kg
1 x 5 @ 120kg

LESS 10% 1 x AMRAP
1 x 7 @ 108kg

3.DB RFESS 4 x 8-10
4 x 8 @ 24kg (24kg each hand)

4.DB RDL 4 x 8-12
4 x 10 @ 30kg (30kg each hqnd)

5a.CALF RAISES 4 x 10-12
4 x 12 @ 120kg paused

5b.ABS 3 x 12-15
Ab Wheel 3 x 12

6.ROWER 2 x 500m @ 1:36secs. Bloody hard effort, I guess I just need to get fitter. Would like to get sub 1:30secs.

Camm · January 7, 2019, 7:10pm

W3 ECCENTRIC UPPER BODY

1.MOBILITY/BENCH PLYO PUSH UPS 3 x 3

2.DB INCLINE (6 SECS Eccentric)

Week 2
3 x 5 @ 44kg

3.DB INCLINE 1 x 50 @60% (CHALLENGE)
15, 12, 10, 8, 10 @ 26kg

4a.LAT PULLDOWN 4 x 8-12
2 x 12 @ 79kg 2 x 10 @ 79kg

4b.ISO HOLD REAR DELT BENCH FLYES 4 x 10-15
4 x 8 @ 6kg

DB SHRUGS 4 x 8-12
4 x 12 @ 32kg (with 2-3 sec pause)

6a.BARBELL CURL 1 x 100 (max 4 sets)
25, 20, 20, 15, 10, 10 @ 20kg empty bar

6b.TRICEP ROPE PUSHDOWN 1 x 100 (max 4 sets)

25, 25, 20, 15, 15 @ Didn’t write down the weight used

7.HIIT BW

Bodyweight HIIT for 16 rounds 30:30 secs

Generally a good workout! Weak as on the db Iso holds, but I guess it’s not suppose to be an ego lift!

Camm · January 10, 2019, 2:18pm

Updating from the other day!

W1 MAX EFFORT UPPER BODY

1.MOBILITY/BENCH PLYO PUSH UPS 2 x 3

2.BENCH 1 x 5-7 work up to heavy set
1 x 10 with bar
1 x 8 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 110kg
1 x 4 @ 120kg

LESS 10% 1 x AMRAP
1 x 5 @ 110kg

3.DIPS 4 x 10-12
2 x 12 @ BW, 2 x 10 @ BW

4a.CABLE ROWS 4 x 10-12
4 x 10 @ 90kg

4b. ISO HOLD Y-W-Ts 4 x 20 secs

5a.DEADSTOP DB LAT RAISES 4 x 8-12
4 x 10 @ 8kg

5b.DB ZOTTMAN CURLS 4 x 8-12
2 x 12 @ 16kg, 2 x 8 @ 12kg

6.HIIT BW
30:30 seconds for 10 minutes of bodyweight exercises

Except being weaker on Bench Press than past week ok workout!

Camm · January 13, 2019, 6:50pm

W2 MAX EFFORT LOWER BODY

1.MOBILITY

2.FRONT SQUAT 1 x 5-7
1 x 10 with Bar
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 90kg
1 x 2 @ 100kg
1 x 1 @ 110kg
1 x 7 @ 120kg

LESS 10% 1 x AMRAP
1 x 5 @ 108kg

3.DB RFESS 4 x 8-10
4 x 8 @ 24kg

4.DB RDL 4 x 8-12
4 x 10 @ 30kg

5a.CALF RAISES 4 x 10-12
4 x 12 @ 120kg paused

5b.ABS 3 x 12-15
Ab Wheel 2 x 12, 1 x 15

6.HIIT ROWER 30:30 secs 10 rounds

I weighed myself the other day and I have put on 1.5kg, now 96.5kg.

I think I am going to use IIFYM as a way to control my weight and hopefully get down to 88-90kg. Probably will just look the same but skinnier!!

Camm · January 17, 2019, 11:52am

W3 ECCENTRIC UPPER BODY

1.MOBILITY

2.DB INCLINE (6 SECS Eccentric)

Week 2
3 x 4 @ 44kg

3.DB INCLINE 1 x 50 @60% (CHALLENGE)
15, 15, 10, 10 @ 26kg

4a.LAT PULLDOWN 4 x 8-12
4 x 12 @ 79kg

4b.ISO HOLD REAR DELT BENCH FLYES 4 x 10-15
4 x 12 @ 4kg

5.DB SHRUGS 4 x 8-12
2 x 12 @ 34kg, 2 x 10 @ 34kg (with 2-3 sec pause)

6a.BARBELL CURL 1 x 100 (max 4 sets)
25, 20, 20, 15, 10, 10 @ 20kg empty bar

6b.TRICEP ROPE PUSHDOWN 1 x 100 (max 4 sets)

25, 25, 20, 15, 15 @ 30kg

7.HIIT BW 10mins 30:30 secs

Camm · January 19, 2019, 11:07pm

W1 MAX EFFORT UPPER BODY

1.MOBILITY

2.BENCH 1 x 5-7 work up to heavy set
1 x 10 with bar
1 x 8 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 110kg
1 x 5 @ 120kg

LESS 10% 1 x AMRAP
1 x 7 @ 110kg

3.DIPS 4 x 10-12
3 x 12 @ BW, 1 x 10 @ BW

4a.CABLE ROWS 4 x 10-12
4 x 12 @ 79 kg

4b. ISO HOLD Y-W-Ts 4 x 20 secs

5a.DEADSTOP DB LAT RAISES 4 x 8-12
2 x 12 @ 6kg

5b.DB ZOTTMAN CURLS 4 x 8-12
2 x 12 @ 14kg

Shit workout! Had to cut it short and felt weak. Overall no big deal! I am sure the massive gainz will still happen!!!

Camm · January 21, 2019, 6:34pm

W2 MAX EFFORT LOWER BODY

1.MOBILITY

2.FRONT SQUAT 1 x 5-7
1 x 10 with Bar
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 90kg
1 x 2 @ 100kg
1 x 2 @ 110kg
1 x 6 @ 120kg

LESS 10% 1 x AMRAP
1 x 9 @ 108kg

3.DB RFESS 4 x 8-10
2 x 8 @ 24kg 2 x 10 @ 20kg (24kg each hand)

4.DB RDL 4 x 8-12
4 x 10 @ 30kg (30kg each hqnd)

5a.CALF RAISES 4 x 10-12
4 x 12 @ 120kg paused

5b.ABS 3 x 12-15
Ab Wheel 3 x 12

No conditioning/cardio today.