[pandaman]

Thursday 13 March 2008

Weights

Squat

bar x 5
40kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5

Really feeling tired today, but I got all the reps. More weight next week.

Bench Press

bar x 5
40kg x 4
55kg x 5. Felt this was heavy enough for today, so tired for some reason.
55kg x 5
55kg x 5

Will count this as a bench press deload. More weight next time, working back up to 60kg

Deadlift

60kg x 5
80kg x 2. This felt strangely heavy. But no way in hell was I missing any deadlift reps today.
105kg x 5. Heavy heavy. Better only add 2.5kg next time.

Didn't have energy to do dips, went straight home.

[pandaman]

Tuesday 18 March 2008

Weights

Squats

bar x 5
40kg x 5
55kg x 5
65kg x 5
65kg x 5
65kg x 5

Felt good, weight is getting more challenging. Add more weight next time.

Press

bar x 5
30kg x 4
35kg x 2
40kg x 5
40kg x 5
40kg x 5

Felt good, leaning back and using good form. Add more weight next time.

Pendlay Rows

50kg x 4
57.5kg x 5
57.5kg x 5
57.5kg x 5

Form was better this time. Add more weight next time.

Chins

bodyweight x 8
bodyweight x 4

One more rep on the first set. An improvement, albeit a slow one. Try for more reps with bodyweight next time.

[Zerocrew1984]

Originally Posted by pandaman

One more rep on the first set. An improvement, albeit a slow one. Try for more reps with bodyweight next time.

that' what it's all about. just keep working at it and improvements will come. good job on your workouts, very solid and consistent.

[DEVILsSON]

great job with your workouts...also very good articles in the first post...

It's good to aim for 8-9 minutes for 2.4km run...obviously shaving 10 seconds here and there of your time will help a lot. Is your problem in running your lungs or your muscles?

Cant you do burpees in the hallway, garage, outside?...also tuck jump is not necessary...most basic burpee is where you stand straight back up from a horizontal plank position...

[pandaman]

Thanks for the encouragement boys!

Zerocrew1982 - after your comment about consistent workouts, Easter holidays and gym closures came along and wrecked it all... but I got back on the horse tonight - no more excuses till Christmas! Keep rehabbing that wrist mate, hoping you make it back to pressing etc sooner rather than later.

DEVILsSON - 8-9 minutes hey, that sounds like a challenge! I haven't been running at all lately, been going to jiu-jitsu/karate/judo but that's really no excuse, I'm going to try and fit in a running session every week. I'll have to run a 2.4km again and set a goal based on that time.

I'm also going to start doing some "quick morning general physical preparation" because I found a good thread (started by XTrainer) and I figure I can roll out of bed and do some exercise for 10 minutes, surely! As you suggested,f I plan to go down to the carpark outside and do some jump rope, burpees and other misc bodyweight stuff. That way I can do burpees with a big jump, keep my fingers and not wake the neighbours in the morning. Keep up the good work at the academy too!

Tuesday 25 March 2008

Weights

Squats

bar x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5

Missed 2 workouts and felt a bit weak. Decided to drop back the weight and work up to what I was using before the break.

Bench Press

bar x 8
40kg x 5
55kg x 5
55kg x 5
55kg x 5

AAARGH got the stupid slippery bar at the gym - I fucking hate that thing. Never make that mistake again.

Deadlift

60kg x 5
80kg x 3
100kg x 5

Again, dropped the weight because of the missed workouts, will work back up.

Dips

bodyweight x 12
bodyweight x 6

I don't know if I should start adding weight if I hit 12 reps on the first set, or wait until I can do 12 reps on both sets. I'll think about it for next time.

[pandaman]

Wednesday 26 March 2008

Jiu-Jitsu

Learned and practiced the following attacks from mount.

1. Head/arm choke.
2. Mount to rear mount to rear naked choke.
3. Armbar.

Practiced passing guard and sweeping from butterfly guard. The winner got to stay on the mat on the bottom, and the loser had to step off and wait for another opportunity to pass with another opponent. My sweeping skill is non-existent. As is my passing skill.

Free rolling. Rolled with my instructor, which was awesome. Rolled with big guy who I couldn't hold out because I was gassed from rolling with my instructor. My stamina blows - the sooner I start my "quick morning GPP" thing the better!

[pandaman]

The log is back!

After a mind boggling trip back to the middle ages (read: the computer was broken so I had no internet) I'm back to posting again.

I found a neat little spreadsheet that calculates your warm-up weights for the Starting Strength program. Very handy. http://forum.bodybuilding.com/showthread.php?p=152008541

Thursday 17 April 2008

Weights

Squats

bar x 5
bar x 5
30kg x 5
45kg x 3
60kg x 2
80kg x 5
80kg x 5
80kg x 5

Getting there, getting there... the last rep on the last set was hard. More weight next time.

Bench Press

bar x 5
bar x 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5
60kg x 5
60kg x 5

Finally, three sets of 5 clean reps on the bench at this weight! More weight next time.

Deadlift

Deadlift form was shithouse last workout at 110kg, bar was way forward, hips up early, really hard. Decided to try and add weight anyway.

60kg x 5
60kg x 5
65kg x 3
95kg x 2
112.5kg x 5

Wow, amazing what thinking simple things like "drive with the legs" and "keep the bar touching the legs" does. Off the floor felt really heavy, but I just kept thinking "pull pull pull" (no sex jokes please) and it just kept on going up! Really happy. More weight next time.

Dips

bodyweight x 11
bodyweight x 7

Not fussed, they're only assistance. Hopefully I'll be adding weight soon. Try for more reps with bodyweight next time.

Sit ups

bodyweight x 12
bodyweight x 12

Did these with arms folded over chest, hands gripping opposite shoulders. I want to progress to arms crossed behind head with hands gripping opposite shoulders, and then start adding weight behind my head. Done with feet unanchored. Try the harder position next time.

Weight at end of workout: 68.45kg

[pandaman]

Sunday 20 April 2008

Weights

Squats

bar x 5
bar x 5
30kg x 5
45kg x 3
65kg x 2
82.5kg x 5
82.5kg x 5
82.5kg x 5

Last rep on the first two sets was hard, the third was extra hard, but I got it. More weight next time.

Press

bar x 5
bar x 5
bar x 5
25kg x 3
35kg x 2
42.5kg x 5
42.5kg x 5
42.5kg x 3

Missed 2 reps on the last set this time, down from last time. Try the same weight again next time.

Row

50kg x 3
62.5kg x 5
62.5kg x 5
62.5kg x 5

Form was questionable. I'll put on more weight next time, but if form is bad I'll stick to that weight a couple of times and then deload.

Chin ups

bodyweight x 10
bodyweight x 4

Happy with the first set of 10. Disappointed with the second set of 4. Aim for more reps with bodyweight next time.

[pandaman]

Tuesday 22 April 2008

Weights

Squats

bar x 5
bar x 5
30kg x 5
50kg x 3
65kg x 2
85kg x 5
85kg x 5
85kg x 5

Felt good on squats. More weight next time.

Bench Press

bar x 5
bar x 5
30kg x 5
40kg x 3
55kg x 2
62.5kg x 4
62.5kg x 3
62.5kg x 2

Didn't do very well on the bench tonight. Could have been that I was working in with someone, so I couldn't rest as much as I wanted to. Could also have been that the person I was working in with was quite an attractive young girl, and reasonably strong too. I don't know whether to hope she's there next week or hope she isn't so she doesn't distract me! Try the same weight again next time.

Deadlift

60kg x 5
60kg x 5
65kg x 3
95kg x 2
115kg x 5

Deadlifts were good, but very hard! More weight next time.

Dips

bodyweight x 7

Got lazy and stopped halfway through the set, and didn't do any more.

Sit Ups

Didn't do these either. I was running late for my squash game.

Weight: 69.30kg

[pandaman]

Wednesday 30 April 2008

Weights

Squat

bar x 5
bar x 5
35kg x 5
50kg x 3
70kg x 2
87.5kg x 5
87.5kg x 4
87.5kg x 5

Stuffed up the 2nd set, felt horrible unracking the thing and the 4th rep was a grind. 3rd set was good though. More weight next time.

Press

bar x 5
bar x 5
bar x 5
25kg x 3
35kg x 2
42.5kg x 5
42.5kg x 3
42.5kg x 3

Dammit, stupid press. Same weight next time.

Row

50kg x 3
65kg x 5
65kg x 5
65kg x 5

Form is getting a bit questionable. More weight next time.

Chins

bodyweight x 10
bodyweight x 5

More reps with bodyweight next time.

Weight: 68.65kg

Missed 2 workouts, this was the first workout back. Not bad, but not good. My posterior strength seems to be improving faster than my pressing strength, hopefully that's the way it's supposed to happen!