incline bench
40kgx8
50kgx6
60kgx3
70kgx3
80kgx2PR- would have been three but the spotter touched the bar
flat db press
27.5kgx15PR
27.5kgx11
db rows
32.5kgx6
37.5kgx6
42.5kgx6
45kgx6PR
db shurgs
40kgx12
45kgx12
50kgx8
55kgx8PR-gym owner said if any of the younger members get 20 reps with the 55’s in any exercise he will buy new equipment as 55’s are the heaviest dbs at the gym…im going to try it in a few weeks for shurgs probably with straps when i try
power cleans
50kgx5
60kgx5
70kgx3PR-last time got 1 rep
80kgx1PR EASY!
90kgxFAIL
90kgxFAIL
i feel i can do this if i had alittle more speed NEXT TIME!!
split squats with extra ROM(weight per db)
20kgx5
25kgx5-these were stupidly light but killed my left knee
box squats
60kgx3
100kgx3
120kgx3
140kgx1
165kgx1-joint PR
180kgx1-PR-15kgPR- maybe another 2.5-5kg left in the tank!
huge pain in my left forearm which started straight after the squat. its mid way up the forearm and it hurts to even hold an empty glass. my legs are still shaking and stairs hurt!
calf press- this wasnt a plate loaded leg press like the other i use to leg press properly
72.5kgx10
87.5kgx10
102.5kgx10
117.5kgx10
147.5kg(the full stack)x15PR
between these and the squat PR my legs are sore as hell and im walking like john wayne…is that you john wayne…is this me?!
i realy need to sort my deadlifts out so i think fri/sat will be taken up with the c/p deadlift routine i need to pull 400+
ok im ditching training today as my forearm is still painful and i feel if i rest it today it should be ok for tomorrow to deadlift. i feel run down…im seriously tired and cnt concentrate and my appetite has gone. so today il force feed my self and rest as tomorrows deads are nothing too difficult its jst the volume that i shall not be used to but im focused on pulling a half way decent number in the up coming 10 weeks.
i have started the cycle with my max as 170kg even though i have pulled 165kg for a double. i am hoping to hit a 190kg deadlift by the end which means hitting PR’s of the following:
week4- 170kgx2
week8-180kgx2
week9-185kgx1
week10-190kg
and hopefully week 11 which is test week
il be posting my deadlift training in here and the c-p thread
im off to eat my second pizza in 3 hours and finish a box of choc pop tarts and 3ltrs of strawberry milk(i no choc is better but it seems i have drank the local shops week suply!)
forearm was messed up after these so decided to go convervative on the back movements and miss out the stiff leg deads
db rows
32.5kgx8
37.5kgx8
42.5kgx8PR easy as hell hurt the forearm alot though
reverse grip pull downs (never do these so anything is a PR)
72.5kgx8
80kgx8
87.5kgx5-forearm was screaming by this point and it just had enough
good mornings(never done these so building them up 5kg per week)
60kgx3x8
left forearm is still painful from squatting the other day. the mother keeps wanting to take me to hospital but i just wanted to get to the gym. never mind will heel up soon hopefully.
bench press
50kgx5
60kgx3
70kgx1
80kgx1
90kgx1-smoke show!
100khxfail-the gym owner tapped it jst off the chest and it went up easy enough…abit of db work and its mine!
inclines
50kgx6
60kgc6
70kgx5
75kgx1-worn out after bench press
alternate db curls
17.5kgx8
20kgx6PR
22.5kgx6PR
25kgc5PR
close grip machine press
65kgx6
72.5kgx6
80kgx4
ez curls
35kgx6
45kgx6-PR
55kgx1-PR-this killed my fore arm
dips
bwx8
10kgx6
this was alot of volume on the triceps and benching for me. im going to have to plan my warm ups better. i wasnt even going to go past 80kg on the bench today but got carried away! i dont realy train biceps so abit of volume should make a change since im cutting back on the amount of back work il be doing since im doin C-P
Ok I forgot to take my training log book to the gym so these numbers are from memory
power cleans
50kgx3
60kgx3
70kgx1
80kgx1
85kgx1-PR
90kgxfail-managed to catch the bar on the left hand but not on the right and it fell and bounced off my right quad…mmmm lovely! its so close I can taste it!
box squats
60kgx3
80kgx3
100kgx3
120kgx1
140kgx1
160kgx1
170kgx1-aimed for two but missed the second about 2inch off the box…first one was seriously easy!
leg press
100kgx6
150kgx3-another 4 or 5 in the tank just could not find the energy or the motivation
1xlong sauna
1xlong shower
1x1mile walk home in the pelting rain
[quote]DCubed wrote:
When do you plan on having your next fight? [/quote]
im not training MMA at the moment its another week or so until the training room will be finished plus im now skint so i shall have to wait until my university loans come thought as im going to change gyms and do all my training there. I will be popping in next week to see how things are going and have another chat with them and then hopefully start training the middle of next month if all goes well.
as for fighting thats up to the fellow who will be training me. I would hopefully like to fight before march as il be 19 then but we shall see.
i expect to fight at lightweight, welter weight if needs be but saying that il fight at most weights as a fight is a fight and i love a challenge
Just a quick up date. Yesterday was the end of my t-total streak. I was invited out to town for a night out. As I had never been out drinking in town I thought I may as well as this is were most of freshers week happens. So I went and got drunk. I am now skint and left thinking that going out to clubs to drink, just isnt me. I enjoy the odd bottle of magners and a game of pool but thats about it. All i can think of is what I could have done with that money and that I feel sluggish today and not on top form. I honestly think that the times I go out and get drunk in the rest of the year, I shall be able to count on one hand.
Gym is closed tomorrow due to it being bank holiday monday so I shall use this as extra recovery time. I will move all my training sessions down a day so next week will be like the following
congrats to my best mate Scott who has just placed second in his first ever triathlon without related training! In the process he has qualified for another that is at the end of this week. Scott is on holiday and entered as a last min laff and placed well. From what he has said he is officialy hooked and has been in the gym all week busting his balls!
congrats again mate and all the best for the end of the week!
Bench Press
50kgx6-will drop this weight next week
60kgx6
70kgx3
80kgx1
85kgx1
90kgx2PR-got a spotter for this…after the first rep he tried to rack the weight so I had to fight with him for about 20secs before I could go for my second rep…after I told him off for grabbing the bar and fighting with me when I wanted another rep and he started crying! maybe another 2 reps if I dont have to fight with a spotter!
inclines-was spent from benching
50kgx4
60kgx4
70kgx2
75kgx1
80kgx2-Joint PR-another 3-4 reps if fresh
close grip machine press
72.5kgx3setsx6reps
dips
15kgx5-easy
b/wx10-another 10 in the tank?
db alternate curls
22.5kgx2setsx6reps
22.5kgx7
ez curls
45kgx2setsx6reps
45kgx5
good little session and Im enjoying the volume even though I feel I should be shaving down, getting a tan and dieting down…or maybe not!
I find when I have a crap breakfast and drink chocolate milk during training I seem to be able to hit PR’s easier.
Shocking session today just felt tired and worn out never mind I get aa day to relax tomorrow.
powercleans
60kgx3
70kgx2
80kgxfail-WTF! was just no speed at all for some reason
box squats
80kgx3
100kgx4
120kgx2
140kgx1
165kgx1-il hit this for a double or more next week!
leg press
100kgx6
150kgx5PR-easy will do more next week
calf press on shite leg press
102.5kgx10
147.5kgx20PR
147.5kgx20
147.5kgx22PR
im looking forward to just taking it easy tomorrow and stuffing my face. A lack of sleep and a lack of food today lead to this training session being sub par. Nevermind still better than nothing.
Ok popped along to the new gym I was hoping to join as they are supposed to run an MMA team in the next week or two. So I went along to find out when to pop in and how much etc… when the fella behind the counter tells me how its not going to start until next year now as they have ran into aload of problems. So back to plan B. There is a Mauy Thai club near by that runs 6 days a week and they charge monthly for as many sessions as I like. Also there is a jiujitsu club that practises once a week, Ok once a week isnt ideal but hey its better than nothing. I am going tomorrow after I have been to the gym to pop in and see the Kru at the MT club. Nevermind onwards and upwards!
Not a bad gym sessions at all. On monday Im going to be training in a different gym which I may switch to, its supposed to be a hardcore bodybuilding gym with alot of competition ready bodybuilders. Although Im not intrested in bodybuilding it cant hurt to be around so seriously strong people can it?
Deadlifts
90kgx3
110kgx2
130kgx1
150kgx1
162.5kgx2
Skipped speed deads and stiff leg deads as my left forearm was playing up again. It just seems to be on deads that it plays up for some reason. My hand and forearm are now swollen.
went to the gym with my friend who is into body building so I agreed to follow his plan or lack of.
bench
40kgx6
50kgx6
60kgx9
70kgx6
80kgx1
95kgx1-had to unrack the bar from a higher pin and a soft pad, should be good for 2 or 3 when I get used to the bench
incline db
22.5kgx6
27.5kgx6
32.5kgx5PR
decline machine press
worked up to 120kgx4
skull crushers worked up to 50kgx6
left it at that. Talked to the staff about my forearm and they suggested resting itfrom deads for a while and focus on putting more size on and then come back and attack it in a month or so.
I should not have realy gone to the gym because I hadnt eaten much before hand and felt tired and drained, but Im glad I did.
bench press
50kgx6
60kgx4
70kgx1
80kgx1
90kgx1
102.5kgx1PR- I picked this because I have failed 100kg twice on previous occasions and came up with the idea if Im going to fail it should be on a weight I have never tried before. Didnt realy feel my lats in this one though. 7.5kg PR
db shoulder press
20kgx6
25kgx6
JM press
45kgx4setx6reps
Pull ups
b/w x7PR
5kgx4
12.5kgx2PR 2.5kg PR +1 extra rep-maybe another 2.5-5kg in the tank
db incline curls
20kgx6
20kgx5
22.5kgx2PR-worn out by this point
v bar cable extensions
45kgx6PR
50kgx1PR-my elbow started to play up so left it at one rep-maybe another 2 reps in the tank
on the bench with a hand off and having plenty to eat before I think I could hit a 105-110kg bench. I need to improve my shoulder strength fast and work in more upper back work and hopefully get a few more KG on my bench.
this was my last session at my old gym.
On tuesday I maybe going to a local club to do kickboxing, this at the moment is a one off due to a challenge a friend of mine made but if I enjoy the club, I may start training kickboxing again.