Category: Training Log

Sun 29/10: Deadlift

Food yesterday: 2267 kcal

Activity yesterday: 11.1k steps

Sleep last night: 7 hrs 44 mins – 59 mins awake

AM BW: 73.0kg (+0.1kg from yesterday)

Deadlift:
1×5 @ 80kg
1×5 @ 100kg
3×8 @ 120kg (Volume PR)

Front Squat (with straps):
2×5 @ 20kg
1×5 @ 45kg
3×8 @ 65kg (PR, +2.5kg)

Cable Crunches:
1×4 @ 35kg nup – ab ouchie

Decline Situps:
3×10 with 5kg plate
1×10 with BW, bit cheaty
1×20 with BW, arms under the bench

I dun made a movie. Even though I feel a bit embarassed:

Weigh in day. Averaged 2255 kcal per day this week, and my average weight is down 1.2 kg – that’s more like it. Almost back to where I was before our holiday, would like to be 1-2kgs under that in 2 weeks when this is done. That will give me some headroom to gain a couple of kgs before the virtual meet in January.

Session notes:
– Felt pretty weak and unmotivated this morning. But that seems to be a recurring theme at the moment. Dieting and life stress, I guess.
– I managed to pull 120kg for one set of eights while we were away, but this is the first time attempting it for sets across. Managed it, with ~6 minute breaks, but it was challenging. Fair bit of form breakdown, it looks like I wasn’t even attempting to get (and keep) my back flat half the time. Gah….
– Front squats felt pretty horrible too, not particularly deep, and challenging, but definitely easier with straps. PR for eights. But looking at depth on the video I probably shouldn’t count it.
– Tried cable crunches but that ab tweak started to hurt more with each rep. Tried ab roller too, but that seemed dangerous. Tried decline situps, seemed to stay the same level of annoyance all the way through, so did some careful work there. I think they hit the lower abs more than the upper where the issue is.
– Session time: 1hr 18 mins. On paper I thought it’d be quicker.
– Pleased I got the work done. Feel physically pretty good. Mentally, frustrated that my form is so shitty and that I have to work around niggles. Fancy tweaking an abdominal bench pressing, FFS. Anyway – thus ends week 43, and tomorrow is a new day.

Thu 26/10: Bench Press

Food yesterday: Target 2654 kcal, actual 2198 kcal 🙁

Activity yesterday: 10.5k steps

Sleep last night: 7 hrs 46 mins – 43 mins awake

AM BW: 73.6kg (-0.1kg from yesterday)

Bench Press:
2×5 @ 20kg
1×5 @ 45kg
3×8 @ 60kg (PR, +2.5kg)

Seated Dumbbell Press:
2×10, 1×9, 1×8 @ 35lbs / side
1×10 @ 32.5lbs / side

Chinups:
6, 6, 5 @ BW

Dips & Hammer Curls Supersets:
15 BW dips + 10 hammer curls @ 27.5lbs / side
10 BW dips + 10 hammer curls @ 27.5lbs / side
8 + 4 BW dips + 10 hammer curls @ 25lbs / side

Video:

I deliberately slept a bit longer this morning and skipped my morning walk. Still feeling pretty shithouse, energy wise. Thank $deity this is only gonna run for 4 weeks max. Also, as predicted I’ve been suffering the mother of all DOMs since Tuesday night. Basically everything below the waist hurts – glutes, hamstrings, quads and calves. That was epic. Just been trying to walk around lots during the day but if anything it was worse today than yesterday!

Session notes:
– Self doubt again about hitting eights. Managed 57.5kg while I was away, with no spotters, so gave it a crack. Definitely bounced the last rep in the first set too much, but otherwise got them all pretty clean which is good! Think I’ve tweaked an ab muscle slightly though, better keep an eye on it.
– Put the bench up properly vertical for dumbbell presses and got the volume in. Bit of impingement on my left shoulder, gotta watch that too.
– Chins, I actually felt in my back for a change. And in my abdominal, unfortunately. Tis a bit sketchy.
– Dips and curls to finish were pretty uneventful, really. With super short breaks, my arms were abso lutely pumped.
– On paper, I thought it might be a long session but banged it out on exactly an hour. Just another case of ‘fuck your feelings’ because it finished up great. Have an awesome night, anyone who reads this!

Tue 24/10: Squat, etc

Food yesterday: Target 2654 kcal, actual 2024 kcal!!

Activity yesterday: 9.7k steps

Sleep last night: 7 hrs 27 mins – 47 mins awake

AM BW: 73.5kg (-0.5kg from yesterday)

Squat:
2×5 @ 20kg
1×5 @ 45kg
1×5 @ 70kg
— Belt on —
1×3 @ 90kg
3×8 @ 107.5kg (new PR, +2.5kg)

Romanian Deadlifts:
1×10 @ 80kg
3×10 @ 85kg

Shrugs:
1×15 @ 85kg (PR)
1×10 @ 85kg grip fail
1×15 @ 85kg with straps
1×5, 1×10 @ 85kg blah

Supersetted with

Standing Calf Raises:
4×25 @ 50lbs / side (rest / pause)

Video:

So I got my weight moving in the right direction, by drastically undereating (averaging 2166 calories for the last 2 days). Will have to get the average up a bit over the next few days. Also, my triceps are still suffering DOMs from Sunday’s effort.

Session notes:
– High volume squatting is about my least favourite thing. Had some self doubt before I started, which got even worse after the second set (which was absolutely horrible) but pushed through for a new PR, though it was looking a bit shallow by the end. Super rooted but happy to get it done especially since I’ve dropped a couple of kgs pretty quickly and I’m feeling depleted.
– Had no idea what to do with RDLs. First set was a bit light, so added some weight, was probably still conservative but after those squats I wasn’t gonna push it.
– Just some bro stuff for traps and calves to finish. Epically awesome. Grip was starting to fail badly though, had to break out the straps for the last couple of sets, and rest-pause the calf raises. ROM probably wasn’t so great for the last sets of these either.
– 1 hr 19 mins, all up. Probably took longer than I should with the accessory work at the end – man, I’m gonna feel it in the morning though. Peace, y’all!

Sun 22/10: Press / Triceps

Food yesterday: Target 2735 kcal, actual 2592 kcal

Activity yesterday: 9.4k steps

Sleep last night: 7 hrs 52 mins – 51 mins awake

AM BW: 74.3kg (+0.1kg from yesterday)

Overhead Press:
2×5 @ 20kg
1×5 @ 35kg
1×3 @ 45kg
3×2 @ 50kg (new PR, +1kg)
1×10 @ 39kg (PR)
1×10 @ 37.5kg mega layback last rep
1×9 @ 36kg toasted

Lateral Raises:
3×20 @ 12.5lbs
(rest pause sets, 1 min rests)

Lying Tricep Extensions:
1×12 @ 36kg (equal PR, whoops! Undershot weight…)
2×8 @ 37.5kg (pretty sure that’s an all time PR)
1×6 @ 37.5kg
1×8 @ 35kg

Close Grip Bench Press:
2×5 @ 20kg
1×3 @ 40kg
2×10 @ 50kg
1×8 @ 50kg

Footage:

Averaged 2506 kcal/day this week (versus a target of 2677), so I was non compliant. Average weight is down just 0.2kg. This mini cut isn’t off to a great start. Not gonna drop macros this week though (not on purpose anyway) – just wing it a little and see if my creatine theory is right.

Session notes:
– 50kg has been my press 1RM for ages – think I first hit it in about January this year. In fact I still haven’t ever pressed higher than this for a single. But managed to griiind out TnG doubles, three times. Happy with that 🙂 Bar path looks like it got pretty horrible on the back off sets.
– LTEs were supposed to be sets of 6-8. 36kg was too light. But my logs don’t show anything heavier than that. Interesting…. clearly there are tricep gainz.
– By the time I got to the benching even the empty bar felt heavy. Triceps hashtag rekt. Was surprised I managed to bust out as many reps as I did. Form actually felt pretty good.
– 1 hr 18 mins, awesome sauce. Except I gotta mow the lawn this arvo and all I wanna do is sit on the couch, hah! Have an awesome day LOTI 😀

Thu 19/10: Deadlift

Food yesterday: Target 2654 kcal, actual 2506kcal – bit short again

Activity yesterday: 9.8k steps

Sleep last night: 6 hrs 53 mins – 43 mins awake

AM BW: 75.1kg (+0.3kg from yesterday)

Deadlift:
1×5 @ 90kg
1×5 @ 110kg
— Belt on —
1×3 @ 130kg
3×2 @ 142.5kg (new PR, +2.5kg)

Deficit Deadlift (2″):
1×1 @ 125kg – thought I’d left a collar off
1×8 @ 125kg (new PR… did 120kg for 10s last time)

GPP Circuit:
4 rounds of kettlebell swings (with a 50lb dumbbell) x 15, walking lunges x 15/side, ab wheel rollouts x 15
Bugger all rest.

Footage of big lifts:

Still not quite eating enough to hit my macros, and my weight still isn’t budging either. I have a fair idea that starting back up on creatine late last week is probably masking the weight loss, I definitely FEEL like I’m in a deficit. It’s either that or all that work I did reversing has achieved SFA and I don’t want to believe that.

Session notes:
– Didn’t get into the gym and start lifting til 8:30pm. Wasn’t really feeling up for it, pretty tired still from jet lag and sleep schedule. And stupid shit. Like, got up at 5:30am this morning just so I could shower and go to the supermarket before breakfast cos I was out of yoghurt and wanted it. Etc.
– Wasn’t real happy with the deadlift form. Muscled ’em up anyway. But upper back was getting looser than I’d like. Got worse on the deficits but that’s to be expected, it’s harder to get into the right position to start with and I was buggered.
– Did the GPP on virtually no rest – like none for the first two sets, and a minute between the last 3. Was only gonna do 3 rounds but decided (for reasons that seemed logical at the time) to do a fourth. On virtually no rest. Had sweat pouring off me by the end, so I probably needed it, I’ve been doing no conditioning except walking lately. Will probably start adding in cardio from next week to try and get this weight moving.
– That said, knocked it over in 56 minutes, and felt exhausted but decent afterwards. Damn I’m gonna sleep well tonight. Have a great night!

Tue 17/10: Bench

Food yesterday: Target 2654 kcal, actual 2254 kcal… whoops

Activity yesterday: 12.1k steps

Sleep last night: 6 hrs 45 mins – 1 hr 5 mins awake!

AM BW: 74.9kg (-0.1kg from yesterday)

Bench Press:
2×5 @ 20kg
1×5 @ 45kg
1×3 @ 65kg
1×2 @ 73.5kg (new PR.. +1kg)
1×1+F @ 73.5kg – sooo close, just couldn’t lock the second rep out
1×2 @ 72.5kg
1×2 @ 70kg

Incline Bench Press:
2×5 @ 20kg
1×5 @ 40kg
3×8, 1×7 @ 47.5kg

EZ Bar Curls:
1×5 @ 30kg
3×8 @ 35kg

Dips & Hammer Curls Supersets:
Dips x 14 @ BW, hammer curls 6 @ 27.5lbs / side
Dips x 12 @ BW, hammer curls x 12 @ 25lbs / side
Dips x 10 @ BW, hammer curls x 12 @ 25lbs / side

Some video of stuff:

Accidentally on purpose undershot macros by a fair bit yesterday, knowing it was our daughters birthday today and we were having pizza for dinner tonight. Had a super active day today, even though I ate plenty before this session I was still pretty fatigued (and my legs are still freaking sore from squatting).

Session notes:
– First bench double was slow, second was so damn close to locked out I could taste it. Damn. Maybe technique, maybe strength; dunno. Took 1kg off the bar and got a double @ RPE 9 maybe. Then did a slightly lighter backoff double on a short rest for practice.
– Incline benching was OK, I guess. Bit of butt off the bench action towards the end of each set. 4 min rests. Ran out of gas at the end.
– Curls with 150 sec rests. Starting to get that pesky forearm pain in my left arm again….. subbed out the barbell curls in the last section for hammer curls instead. Was supposed to be sets of 12… underestimated how rooted my arms were.
– Took 70 mins all up. Which is good since the two bench movements were maybe 45-50 minutes! My arms are utterly caned. Have a great night all!

Fri 13/10: Press

Food yesterday: 2275 kcal

Activity yesterday: 10k steps

Sleep last night: 7 hrs 3 mins – 1 hr 6 mins awake… another bad night, child stuff

AM BW: 75.4kg (-0.2kg from yesterday… so it wasn’t an aberration)

Overhead Press:
2×5 @ 20kg
1×5 @ 32.5kg
Did a poo
1×5 @ 32.5kg again
1×3 @ 40kg
3×5 @ 45kg (new PR; +0.5kg)

Floor Press:
2×5 @ 20kg
1×5 @ 40kg
1×5 @ 50kg
5×5 @ 55kg (3 min rests)

Seated Dumbbell Press:
2×9 @ 37.5lbs / side
1×10, 1×8 @ 35lbs / side
1×10 @ 32.5lbs / side

Overhead Tricep Extensions (dumbbell):
1×12, 2×15 @ 22.5lbs

Here’s the highlights:

Session notes:
– W00t – OHP gains. Actually first couple of sets were probably not even max effort, the last set form got a bit sketchy and made it feel a bit harder than it was.
– Having never done floor presses before this was an exercise in feel. First set at 55kg felt hard enough that 5×5 would be tough with 3 min rests, but in hindsight might have been a bit conservative. My safeties don’t really go low enough for these so just did them out of the j hooks. Actually unracking the bar was more difficult than pressing itself. There is no cheating with these… really felt the triceps afterwards.
– Set the bench closer to vertical than usual for the dumbbell presses (where it should have been all along). Tougher. Shoulders were buggered (as in tired, not painful) afterwards.
– Went a little lighter on tricep extensions to try and keep form tight-ish. Not sure if successful. Hard work anyway.
– Had my doubts about doing this session so soon after deadlifting last night, but wanted a rest day tomorrow. Worked out OK, though it did take a little while, 1 hr 26 mins including throne time. Happy lifting everyone!

Sun 08/10: Chest / Tris / Bis

Food yesterday: No idea. Did not track.

Activity yesterday: 14.6k steps

Sleep last night: 5 hrs 32 mins – 25 mins awake

AM BW: NFI

Bench Press:
2×5 @ 20kg
1×5 @ 40kg
1×5 @ 60kg
4×5 @ 62.5kg

Incline Bench Press (dumbbell):
1×12 @ 18kg (39.68lbs)
1×9, 1×10, 1×9 @ 20kg (44.09lbs)
1×11 @ 18kg (39.68lbs)

Lying Tricep Extensions:
1×6, 1×7, 1×5 @ 35kg
1×12, 1×8 @ 30kg

EZ Bar Curls:
2×12, 1×8 @ 30kg

Session notes:
– Think I failed a set of fahves at this weight last time out. Must have been feeling stronk to attempt these with no spotters.
– Good volume on everything else with short breaks, did the entire session in 55 minutes

Had a great day yesterday at the Cotswolds Wildlife Park then pizza with the brother and his new bride. After that, felt I should probably jam in one last sneaky session in Didcot before we start the long trek home. No programming for this week yet so hit bench with some volume just for fun.

Since then it’s been a stressful morning fighting ridiculous traffic in Oxford to get the hire car back on time only to discover there were no frocking staff there anyway. And I couldn’t fill the car up with fuel as we were late so it’s gonna cost us a fortune most likely. Logging this from the bus back to Heathrow – finally a bit of relax a time for an hour.

Hoping to get a session in the hotel gym in Singapore on Tuesday, then a swim. That would round out our trip nicely. Can’t bloody wait to get back to my home gym though!

Fri 06/10: Squat

Food yesterday: No idea. Did not track.

Activity yesterday: 11k steps

Sleep last night: 7hrs 7 mins – 1 hr 6 mins awake

AM BW: NFI

Squat:
2×5 @ 20kg
1×5 @ 50kg
1×5 @ 80kg
3×5 @ 100kg

Deadlift:
1×5 @ 80kg
1×5 @ 100kg
1×3, 1×1 @ 130kg
1×8 @ 120kg
1×10 @ 110kg

Shrugs:
4×10 @ 80kg

Kettlebell Swings:
3×20 @ 20kg

Feels: yukko. I’ve been pretty fluey and heartburny the last few days. The wedding was yesterday and although I did a great job controlling my appetite and not overindulging, something didn’t agree with me and I was up and about damaging the dalton during the night, plus not sleeping cos of heartburn. Maybe I should scale back on the coffee.

Anyway, I went and lifted anyway, glad I did. Thankfully no deadlifting accidents. Yes, this was a genuine concern.

Session notes:
– I have no belt here so this was about as heavy as I wanted to squat. Was hard enough anyway, very slow last reps.
– Rx was for rack pulls but the squat rack doesn’t really suit them, so I deadlifted instead. Overshot a little on weight but then got some volume in.
– Have never done kettlebell swings before so gave them a quick crack. 20kg was too heavy to do the 100-200 I was supposed to, I just did a few sets of 20 and called it a day. Was knackered and time was getting on anyway.
– The session was bang on 60 minutes so again, nice and efficient. My legs are a bit sore, good thing we’re having a quietish day today.

Wed 04/10: Bench Press

Food yesterday: No idea. Did not track.

Activity yesterday: 15.4k steps

Sleep last night: 5hrs 57 mins – 27 mins awake

AM BW: NFI

Bench Press:
2×5 @ 20kg
1×5 @ 40kg
1×5, 1×6 @ 60kg
3×3 @ 65kg
1×5 @ 60kg

Close Grip Bench Press:
1×7, 1×8 @ 55kg
1×10 @ 50kg

Delt Circuit, supersetted:

Rear Delt Raises (chest supported):
1×10 @ 10kgs (22lbs) Dur… too heavy. Dumbbells are in kgs here
3×15 @ 6kgs (13.22lbs)

Lateral Raises:
1×10, 1×15 @ 6kgs (13.22lbs)
2×15 @ 4kgs (8.8lbs)

Front Raises:
1×10, 3×15 @ 6kgs (13.22lbs)

Well. This was supposed to be a squat workout, but a lady started using the squat rack as I was putting my shoes on next to it. I started benching nearby while waiting and then someone else grabbed it as soon as she was finished. Need to work on my gymsertiveness (but also didn’t want to upset the regulars).

Ended up doing this week’s bench workout instead, pretty much, except didn’t go for any PRs because no small plates here (smallest I found was 2.5kg) and no spotters on any of the benches either.

Session notes:
– Worked up to a few heavy triples. Was decent fun. Was a bit careful with CGBP not to get near failure, triceps got a pump.
– Delt circuit was hard work, was supposed to be five rounds but I called it after four. Shoulders were on fire.
– Another nice quick session, 51 minutes.

Might be a good thing not squatting today as we’re off to do a tour of Highclere Castle this morning, the wife will get her Downton fix. Might squat tomorrow if I can get up early again, that will leave Friday free for another early morning bench session if I want it. Might as well take advantage of eating all the food while I’m here 🙂

Mon 02/10: Press

Food yesterday: No idea. Did not track.

Activity yesterday: 14.6k steps

Sleep last night: 6hrs 12 mins – 31 mins awake

AM BW: NFI

Overhead Press:
2×5 @ 20kg
1×5 @ 32.5kg
3×8 @ 40kg

Lat Pulldowns:
2×10 @ 54.3kg
3×10 @ 52kg

Lying Tricep Extensions:
1×6 @ 22.5kg plate math fail
1×6 @ 32.5kg
3×8 @ 35kg
2×12 @ 30kg

EZ Bar Curls:
2×10, 1×8 @ 32.5kg
1×10 @ 30kg

Super busy weekend walking round London, and my hamstrings are still sore FFS.

I’m loving not tracking food at the moment because post workout I just smash whatever high protein/carby foods I can find. Down to my last travel pack of whey though!

Session notes:
– No micro plates here and I doubted I’d be able to get eights at a 2.5kg jump so I just repeated the weight from last cycle.
– The RX was for 50 chins or pull ups but that would have taken forever (10 ish sets) and I was self conscious about tying up equipment that long anyway, so subbed in some lat pulldowns.
– Not much to report on the LTEs and curls, except I could have almost certainly gone a little heavier on the LTEs, and my left forearm is still getting a little angry with the curls.
– One thing about training here is I’m not filming and my slight anxiety/self consciousness is superseding my desire to ego lift; end result, the pace is much better than at home, this one was also less than an hour.

8:45am here now and onto my 5th coffee of the day… off to Oxfordshire today. Thankfully we’re picking up a hire car there so won’t be walking _quite_ so much, on the other hand will have to deal with the rest of my crazy extended family at some point so emotional stress will increase!

Had originally planned to train in a commercial gym there too but found a little independent gym that’s cheaper and closer to our accommodation so will check that out this arvo!

Fri 29/09 Deadlift

Food yesterday: No idea. Did not track.

Activity yesterday: 18.4k steps

Sleep last night: 5hrs 14 mins – 62 mins awake

AM BW: NFI

Deadlift:
1×5 @ 80kg
1×5 @ 90kg
1×3 @ 110kg
3×8 @ 117.5kg (PR; +2.5kg)

Stiff Leg Deadlift:
1×6 @ 105kg

Bent Over Rows:
1×6, 1×8 @ 52.5kg
2×8 @ 50kg
3×10 @ 47.5kg

Diverging Seated Row machine:
2×15 @ 32kg
1×15 @ 27kg

Horrible sleep last night, woke up at 4am and couldn’t get back down again. Also without tracking food, no idea if I’m eating enough but my guess is not.

On the upside, got into the gym at 6am when it opened and managed to get this weeks deadlift session done.

Session notes:
– Deadlifting eights is rough. Got a little more weight than last time but last rep was sketchy. Stupid me didn’t use the bumpers either and now I think of it I don’t think the plates were standard diameter so these were from a deficit. Also had some guys start using the squat rack behind me and I got a bit self conscious.
– Because of that plus I was tired I cut the SLDLs a bit short; this was pretty conservative.
– Rows were way below my best. Was supposed to do 6 sets of twelve. Took really short breaks.
– Was also supposed to do rear delt raises with dumbbells but because I was a pussy I went and used a machine instead.
– 50 minutes flat.

Logging this at 4:30pm, have been to Kensington Palace, the Natural History Museum, Harrods, and done 16k steps, a big chunk of it while carrying a toddler on my back. I am ducking rooted. Gonna sleep well tonight. Have a wonderful day!

Thu 28/09 Bench Press

Food yesterday: No idea. Did not track.

Activity yesterday: 6.3k steps but not really

Sleep last night: Fitbit says 5hrs 7 mins but more like 8.5 hrs

AM BW: NFI

Bench Press
2×5 @ 20kg
1×5 @ 50kg
1×8 @ 57.5kg
1×6, 1×5 @ 55kg

Incline Bench (dumbbell)
2×9, 1×7 @ 20kgs / side (44lbs)

Seated Dumbbell Press:
3×8 @ 16kgs (35.27lbs) / side
1×12, 1×11 @ 14kgs (30.86lbs) / side

Seated French Press:
1×10 @ 20kg while waiting for power tower

Dips:
1×12, 4×8 @ BW

Made it to London late yesterday arvo, and was pleasantly surprised to discover there’s a commercial gym right next door to the hotel which guests can use gratis. So for the next few days it’s business as usual, almost. I’m gonna have to make some compromises to programming due to equipment availability and I also don’t want to do massive leg workouts when we’re gonna be on our feet all day doing touristy stuff.

After 2 days of travelling and 20+ hours cooped up in planes, wasn’t feeling my strongest this morning but this was a great way to kick off the day. Good chance I’ll use the machines a bit just for some fun/pumps while we’re here.

Session notes:
– Benching was a bit shit. Was supposed to do eights but I was in a squat station because the single bench station was being used, no usable spotters, and tired. Just got some sub max work in, and did the incline presses with dumbbells.
– Free weights section was pretty busy, and was also feeling self conscious, so I took pretty short breaks – ran out of gas quickly on everything and got through this session in 55 minutes.
– Have a great day everyone!

Wed 20/09: Deadlift

Food yesterday: Target: 3267 kcal / Actual: 3224 kcal – macros much success

Activity yesterday: 14.3k steps

Sleep last night: 6 hrs 27 mins – 36 mins awake

AM BW: 72.6kg (up 0.4kg from yesterday – pizza gains?)

Deadlift:
1×5 @ 80kg
1×5 @ 100kg
1×3 @ 120kg
3×2 @ 140kg (new PR, +2.5kg)

Front Squat:
2×5 @ 20kg
1×5 @ 45kg
1×3 @ 65kg
1×2+F @ 80kg whoops, overreached, but a PR
1×3 @ 70kg fffff lost bar forwards
1×2 @ 70kg with straps, but no better FFS
1×8 @ 62.5kg also straps

GPP Circuit – 3 rounds of:
Weighted step ups (right leg) x 10 @ 46.6lbs
Dumbbell RDLs x 20 @ 40lbs / side
Weighted step ups (left leg) x 10 @ 46.6lbs x side
Ab wheel rollouts x 20 reps

Video of work sets:

Session notes:
– Was never in any doubt I’d get the deadlifts, though my grip almost failed on the very last rep. Should’ve used chalk. This would’ve been a 1RM not _that_ long ago….
– Hated front squats. I haven’t done them enough to get good at them. Was supposed to get a heavy triple but I overreached by adding 5kg from my previous best triple. I’d probably nearly have the strength to do it if my technique was better and I could keep my elbows up / stop the bar falling forward. Attempted some of the back off sets with straps to see if that helped, might’ve been a bit better – just need more practice I think. Noticed the final back off set was fairly shallow too.
– That GPP circuit was pretty tough afterwards, I didn’t really stop between movements at all so worked up a sweat. Probably much needed though, I’ve been completely ignoring cardio apart from walking for weeks now.
– A nice quick session at 65 minutes, the fronties were ordinary, but otherwise I’m pretty happy. Pleased to be having a rest day tomorrow though. Have a great night!

Tue 19/09: Bench / Tris / Bis
Food yesterday: Target: 3267 kcal / Actual: 2950 kcal – macro fail

Activity yesterday: 10.7k steps

Sleep last night: 7 hrs 27 mins – 42 mins awake

AM BW: 72.2kg (up 0.3kg from yesterday)

Bench Press:
2×5 @ 20kg
1×5 @ 45kg
1×3 @ 60kg
3×2 @ 72.5kg (PR, +2.5kg!)

Dips:
4×6 @ BW +20kg (PR)
1×15, 1×12 @ BW

EZ Bar Curls:
1×5 @ 10kg bar
1×6 @ 30kg
1×3 @ 40kg (bit heavy)
4×6 @ 37kg this porridge is just right
1×12, 1×9 @ 32kg

Instagramz: Clicky
Video of work sets:

Fell a little short on food yesterday again. But I’ll catch up over the next few days.

Session notes:
– Last cycle round I hit a PR of 70kg for a double, at 70.1kg BW. Decided to go for the 2.5kg jump and the bastard went up – super, super slowly, but it did! Wasn’t entirely sure I could get it for sets across, but managed to do it, somehow… butt was off the bench for the last rep but I DON’T CARE because it’s a PR and it’s the first time I’ve ever made better than a single rep above BW so there :p
– Heavy dips, previous best was fives with 20kg and considering I got sets across, I probably could’ve gone a little heavier. The bodyweight ones felt like I weighed nothing after that. 3 minute rests.
– 3 min rests on the curls too. Massive arm pump. Started getting a bit of tendinitis type pain in my left forearm on the last couple of sets, but nothing terrible – I just ran out of gas.
– 1 hr 18 minutes, what a great session! Very happy.
– Deadlift tomorrow night. Have a great night internet lifter land!

Sun 17/09: Upper Back Hypertrophy

Food yesterday: Target: 3522 kcal / Actual: 3482 kcal – macros good

Activity yesterday: 13.5k steps

Sleep last night: 5 hrs 55 mins – 38 mins awake

AM BW: 71.6kg (down 0.8kg from yesterday)

Barbell Rows:
3×10, 1×8 @ 52.5kg
1×10 @ 50kg getting a bit cheaty
2×10 @ 47.5kg
1×10 @ 45kg

V-Grip Pulldowns:
2×10 @ 55kg
3×10 @ 52.5kg

Barbell Shrugs:
3×15 @ 65kg

It’s weigh in day, I’m up 0.3kg on average for the week, but that’s enough to tip me out of maintenance range and Avatar dropped macros a little. Also, I decided after only a week that the higher fats experiment is a wash. I don’t think I felt any better, body fat seemed to spike a bit later in the week, and it just made me eat more shit food. New average macros are 179P / 92F / 441C for 3308kcal. It’s probably still a surplus, considering how fast I’ve been gaining weight – and I’ve started seeing 15% BF on the scales, but only one more week to go til a break so I’ll just stay the course.

Probably under recovered as I’ve had a super busy weekend and my legs are still pretty sore from Friday. Worked out well having a short hypertrophy session today.

Session notes:
– No video today because it was boringish and I wanted to get through quickly.
– Bit of a PR on rows but who’s counting. These were hard work on only 1min rests.
– Never been happy with the pull downs on my high pulley, but after the first set discovered if I sit on the floor rather than the bench I can get a proper ROM and a decent stretch out of it. MUCH better – also, heavy. Did an extra set since the first one was so ordinary. Only 90 secs rest on these too.
– Shrugs weren’t in the RX but I figured it wouldn’t hurt to throw them in since it was such a quick session. Again, super quick rests. The whole thing still only took 43 minutes. Nice Sunday arvo finisher.

Have a great week, everyone!

Fri 15/09: Squat

Food yesterday: Target: 3388 kcal / Actual: 3604 kcal – catching up!

Activity yesterday: 12.9k steps

Sleep last night: 7 hrs 20 mins – 45 mins awake

AM BW: 72.1kg (down 0.1kg from yesterday)

Back Squat:
2×5 @ 20kg
1×5 @ 45kg
1×5 @ 65kg
— Belt on (5th hole) —
1×3 @ 85kg
1×2 @ 105kg
3×2 @ 125kg (new PR, +2.5kg)

Deficit Deadlifts (2″):
1×5 @ 80kg
1×5 @ 100kg
2×10 @ 120kg (new PR.. +lots)

Walking Lunges:
1×100 (50/side) with 20lb dumbbells in each hand

Instagramz: Nanoo nanoo
Video of work sets:

Hamstrings still sore. Ate lots yesterday. Busy this morning, did a bit of physical work round the house so wasn’t sure how an afternoon training session would go – but…..
Session notes:

• Squatting was good. First set looked pretty easy on video, second and third not so much – though I let the bar get a bit forward in the second set and made it harder than it should have been. Couple of reps might be an inch shy on depth but they’re pretty close. I’ve hit 125kg for a single once before (back in Feb) and 122.5kg for a double (back in January). So it’s been a while 🙂
• Wasn’t sure what to load up for deadlifts. This was pretty ambitious. My hamstrings really were tired after the first set and I doubted I’d get another ten, but ignored it and pushed through. Winning!
• The walking lunges just about smashed me last time, so with all that heavy leg work I went a bit lighter with the dumbbells. Did the 100 reps in a little over 6 minutes but was huffing and sweating by the end, and knees are a bit achy.
• Thankfully, it was high intensity but relatively low volume. Only took an hour on the knocker.

Have a wonderful day, readers!

Good afternoon blog, long time no post!

So I have been weight training for the last 16 months or so. I initially started with Stronglifts 5×5, moved to Starting Strength, did a couple of other programs, and am currently running some programming from Andy Baker’s barbell club (see http://andybaker.com for details).

I’ve been keeping a log on the Starting Strength forums but as there has been some significant changes there lately, I thought it might be wise to back the log up and start logging here as well for my own records.

Accordingly, I bring you:

My first log, which currently resides here on the SS forums – but just in case that link ever breaks, here’s a PDF copy.

My current log, which resides here on the SS forums – but just in case THAT link ever breaks, a PDF copy is here.

As of now, I’ll start logging here on my blog as well as on the SS forums so I have it for posterity.