[Lard-ass]

NOTE TO MODS: Feel free to change my logtitle to "Second coming of Lard-ass".

This is my log of testing out different programs. Looking back today at my log, I have embarked on a journey from the usual BB type of routine with millions of exercises, towards more full body, compound exercise-based program.

Started out with 3 day split (2005) moved on to HST (during summer and fall of 2006) to Bill Starr 5 x 5 since november 2006. Like 5 x 5 a lot, but Im currently doing a fullbody program 3x5 sligthly inspired by rippitoe.

Due to previous lack of knowledge and benchmonkey-nitis, I have a terribly weak posterior chain and left shoulder which atm prevents me from DL, OHP and benching.
Due to the weakness and imbalance, my back and shoulder keeps fukking up when I lift hard.
My goal is to build up all my weak spots and get a decent squat, DL and OHP numbers.

Had to temporary give up martial arts due to backproblems and not having enough time due to long work hours. So, I know the title of the log are somewhat misleading.

[Lard-ass]

Squat day (friday 22th of july)

Still learning the technique. My weakest lift of all. Real skinny people lift more than me

squat

90 kg x 6
90 x 6
90 x 5

Felt good, If I go for tripples my form goes bad, so I´ll stick with 5 or 6 reps.

Legextension
60 x 10
70 x 10
80 x 7

Calfraises (cable)
100 x 9
100 x 7
90 x 9
90 x 8

Full contact twist
35 x 3 sets (didnt count, 10-15)

[Lard-ass]

25 july. Back day (all numbers in kg from now on)

Deadlift
130 x 3
140 x 6 (drained all my power)
150 x 1 (totally gased out)
160 x 0 (failed once)
160 x 1 (lost my grip on the way up)
160 x 1 nailed it.

Chins (pullups, with wide grip, palm facing forward)
x 10
x 10

Cable row

70 x 8
70 x 8
70 x 8

Barbell curl (standing)
40 x 10
45 x 8
45 x 8

Isolated exercises hamstring x set.
Forearms, including gripwork x 6 set

NOTE: gets totally empty after deadlift. no power or stamina after heavy dl.

[Lard-ass]

27/july

Cross country running. Did 10 km easy (6.25 miles). Excellent stamina, thanks to all muay thai and interval running. Extremely sore in knees and hips thought. better buy some proper running shoes...

[Lard-ass]

1 aug.

Cutting down week. Just light lifting and less eating...

Standing shoulder press (barbell)

50 x 8
50 x 8
50 x 7

Dumbell raise

10 x 10
10 x 10

Skull crushers

55 x 8
55 x 9
55 x 10

Incline flies
20 x 10
20 x 10
20 x 10

Cable cross x set

NOTE: hate this cutting down weeks, not being able to lift shit. But if have to stick to my plan and not get carried away. I hope switching between heavy and light pays out in the end...

[Lard-ass]

4 aug

Squat day. Still light week.

Squat

70 x 10
80 x 10
80 x 10 (totally exhausted)

Full contact twist x 3 set
Quadriceps extension x 3 set
Calfraises x 4 set

And some heavy bag work

8 Aug BACK DAY
(still cutting down)

Bent over barbell row
50 X 10
50 X 10
50 X 10

Romanian deadlift
90 x 10
90 x 10
90 x 8

Chins
x 9
x 8 (totally gased out)

Barbell curl (standing)
40 x 8
45 x 8
45 x 8

And some forearm work
And some heavy bag work

NOTE: liked barbell row a lot. Thanx to the deadlifting Im able now to stand right, arching my back and rowing with good technique. Think I´ll drop cable row and start doing barbell row instead...

7 aug terrain running 5 km and cycling 10 km


10 AUG end of cutting weeks, Stuffing begins...

Shoulderpress (standing w barbell)

40 x 7
50 x 5
60 x 6
55 x 6

Dumbell sideraises
12,5 x 9
12,5 x 9
10 x 10

Narrow grip bench press

60 x 8
70 x 5
90 x 5 (my wrists hurt)
90 x 5

Tricepsextensions w rope

70 x 7
70 x 8

Cable x
35 x 10
35 x 10

Incline flies w dumbell
20 x 10
20 x 10
20 x 9

NOTE: My wrists still hurts a lot when doing lying presses as narrow grip bp. Wanna heal up so I atleast can go heavy on the narrow grip bp and dumbell press.

[Lard-ass]

AUG 14
Running 7 km

AUG 16
Running 5 km and some interval training 15 minutes

NOTE: Having a bad wryneck and lumbago this week. Been to a doctor for treatment, getting better. No lifting or mt or heavy bag work, a little bit of running is all I can do right now. BW is down to 76 kg/176 lb.

[Lard-ass]

Aug 20

Interval uphill running 20 minutes and then 8.5 km running.

NOTE: did the fast and the dreadful interval running first, directly followed by "normal" running, makes it feel a lot easier..
My Back and neck are still fucked up. No lifting yet for a couple of days.
Have clean up my eating another notch. Eating a lot of Fish, chicken, vegetables, fruit. Have skipped milk, white bread, sugar. Lets see if it gives any results...

[rajuman]

cool

[Lard-ass]

Cool?

Running is just horrible, until you get in shape. Getting there slowly...

21 aug, just some interval uphill running 20 minutes and some shadowboxing. My knee cant take running more then 2 days a week.
End of vacation tomorrow, back to work, arrrrghh.