T Nation

Camms Training Log

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 :joy:


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.

Looks good! I’ll be following your progress

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.

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

  1. 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!

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!

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!!

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

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!!!

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

  1. No conditioning/cardio today.