Starting this log to hold myself more accountable and create more consistency with regard to my training. The one thing I’ve learnt about training in the last year is that consistency is key for growth!
Currently I’m training 5 to 6 days per week, just till the end of the year. I know its alot but I’m trying to make up for lost time this year and right now its working, so happy with it.
Monday: Upper Body Max Force Day
Tuesday: Lower body power and rep day + Touch Rugby
Wednesday: Learning Olympic Lifts + Strongman training + Touch Rugby
Thursday: Upper Body Rep Day
Friday: Lower Body Max Force day
Saturday: Learning Olympic lifts + Strongman
Sunday: Off
Currently dealing with a F*%ked right shoulder so no overhead work for now.
Goals for the 30 December 2010
Flip my moster of a tyre
Dead 210kg
Squat 190kg
Bench 100kg (low because of above mentioned shoulder, haven’t done major pressing for 2 months prior)
Weigh in at 92kgs
Ok so my internet was done then I got injured and then I’ve been way to busy…
But now the bullshit is over:
New Goals 1: Adaption
2: Fatloss
3: Flexibilty
4: Lean Muscle Gain
5: Strength Gain
Will put my current stats up later. Started dieting today as well, not too much fun! On a 4 days per week total body training program. something I’m working on at the moment.
Todays Training:
Super Set 1
Front Squats: 5x5 40/50/50/50/50 404 Tempo
DB Incline Press: 5x5 15/20/24/24/24 404 Tempo
Super Set 2
Sumo Deadlift: 5x5 40/40/60/60/60 404
Chin Up: 5x4 all BW 404
Super Set 3
Cable Row: 3x10 37/45/45 323 Tempo
Face Pull: 3x12 20/25/25
Super Set 4
Ball Leg curl 3x10
Seated Calf Raise 3x10 50/50/50
Ok so back at this again. Goal is to keep this updated untill the 25 September when I leave for the RWC 2011.
Will be dropping the BF and increasing the muscle mass over the next two weeks. Following Shelby Starnes’ 2 weeks to shredded.
Put in my first cardio session this morning:
50 minutes, 588kCal, 135bpm average HR and 165 Max HR. 23 min at low intensity, 21 @ moderate and 2.5@high.
Did 20min on the bike, dynamic warmup and stretching and the 10 min on the boxing bag, pull ups, push ups, lunges.
Ok sorry to skip the last bit, laptop was out of working order! So finished my 2 weeks to shredded with awesome results. Will post everything as I go over the next few days, will copy everything from my training journal into the log. Diet was 4 low carb days followed by a high carb day. Days below: