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dodgybob
03-19-2013, 05:28 AM
Hi guys,

Pretty new to this forum. I've spent the last 3 or so years working out, the first 18 months or so pretty regularly, got my strength up to a decent point. Last 18 months I trained maybe 2x/week, switched routines a bunch of times, rehabbed a couple of niggling little injuries, and lost a fair bit of strength. Just got back from travelling overseas for the past 6 weeks, and I'm determined to get back into a good routine and get my strength back.

At various times I've run Starting Strength, Madcow, 5/3/1 and a few body building routines (full body and splits).

My body weight at the moment is about 89kg at 186cm (6' 1"). At my highest I was >100kg, and my lowest about 86kg. I'm probably somewhere between 15-18% body fat. Ideally, I'd like to get down to about 82-84kg with 12%ish body fat.

My all time 1RM are:

Bench - 110kg
Squat - 140kg
Dead - 210kg
OHP - 65kg
Power Clean - 95kg

I'm going to run HTC-12 on a 3/4 day for a while, I like the cluster idea. I might try and add in some power cleans too, although I'm not sure where yet. I also want to build in some LISS to bring up my aerobic fitness, which has never been great.

First workout since Jan 5 was 18/3/13.

This is the routine I want to run, more or less (although I'd like to add power cleans in somewhere):

Mon
VPull - Chinups
HPull - Cable Row
HPress - Bench Press
VPress - DB OHP
Triceps - Cable Tri

Wed
Quad Dominant - Squat
Hip Dominant - RDL
Calf - n/a
Bi - BB Curl
Abs - Ab Wheel

Thu
VPull - Chinups
HPull - Pendlay Row
HPress - Incline DB Press
VPress - Standing OHP
Tris - Cable Tri

Sat
Hip - Deadlift
Quad - Front Squat
Calf - n/a
Bis - BB Curl
Abs - Hanging Leg Raise

18/3/13 HTC-12 "A"

Vertical Pull - Chinups
6
5
3
2

Horizontal Pull - Cable Row
40 x 6
47 x 6
57 x 6
67 x 6 + 2 + 2 + 2

Horizontal Press - Bench Press
20 x 15
40 x 6
50 x 6
70 x 6 + 2 + 2 + 2

Vertical Press - DB OHP
12 x 6
16 x 6
20 x 6 + 2 + 2 + 2

Triceps - Cable Pushdown
25 x 6
35 x 6
42 x 6
49 x 4 + 2 + 2 + 2

dodgybob
03-19-2013, 07:39 PM
Feeling pretty fried today. I forgot how bad DOMS can get after you take a while off. My lats/bis and tris are all killing me, haha. I'm going to try and ease back into it this week and just do Mon/Thu + Sat or Sun. I'll do some light cardio on a couple of my off days as well.

If anyone has suggestions as to where to work in power cleans and face pulls I'd love to hear :)

dodgybob
03-21-2013, 11:02 PM
HTC-12 Friday 22 March 2013 - Session 2

Squats
Bar x 15
40 x 6
60 x 6
80 x 6
90 x 6 + 2 + 2 + 2

RDL
60 x 6
100 x 6
120 x 6 + 2 + 2 + 2

BB Curl
10 x 6
20 x 6
25 x 6
27.5 x 6 + 2 + 2 + 2

Ab Wheel (from knees)
6
6

Trying to ease back into a regular pattern. Only 2 sessions this week, but I'm ok with that. Next week will be 3, and 4/week after that.

Squats and RDL's both felt pretty tough, and I tweaked my left hamstring a bit, so I didn't go too heavy.

I'm not really a fan of working out calves, just seems pointless. Off to a bucks party tomorrow night, so I probably won't get back in again until Monday. Next week I'll try for Monday/Wed/Thu/Sat or Mon/Tue/Thu/Sat depending on work.

dodgybob
03-25-2013, 03:51 AM
HTC-12 Monday 25 March 2013 - Session 3

Pendlay Row
40 x 6
50 x 6
60 x 6
65 x 6 + 2 + 2 + 2

Power Cleans
60 x 5 (singles)
70 x 5 (singles)

Incline DB Press
16 x 10
20 x 6
24 x 6
28 x 6 + 2 + 2 + 2

Cable Tri Pushdown
25 x 6
30 x 6

Just a short, easy workout today. Trying not to push myself too hard too early. Left shoulder tweaked a little bit doing incline db press, so I skipped an OHP movement. Did a fair few internal/external rotations and some face pulls too.

dodgybob
03-29-2013, 11:21 PM
HTC-12 Saturday, 30 March 2013 - Session 4

Deadlifts
60 x 10
80 x 10
100 x 6
110 x 6
120 x 6
130 x 6 + 2 + 2 + 2

Leg Press (+53kg base)
120 x 6
160 x 6
180 x 6
200 x 6
220 x 6
240 x 6 + 2 + 2 + 2

BB Curl
20 x 6
25 x 6
27.5 x 6 + 2 + 2 + 2

Ab Wheel
6
6
6

dodgybob
03-31-2013, 09:47 PM
HTC-12 Monday, 1 April 2013 - A

Power Cleans
40 x 6
50 x 6
60 x 6
65 x 6
70 x 1

Lat Pulldowns
33 x 6
47 x 6
57 x 6 + 2 + 2 + 2

Cable Row
40 x 6
47 x 6
57 x 6
67 x 6 + 2 + 2 + 2

DB Bench
20 x 6
22 x 6
26 x 6
30 x 6 + 2 + 2 + 2

EZ-Bar Skullcrushers
20 x 12
20 x 10
20 x 8

dodgybob
04-04-2013, 03:11 AM
HTC-12 Thursday, 4 April 2013 - B

Squats
60
70
80
90
100 + 2 + 2 + 2

Deadlifts
60
100
120
130 + 2 + 2 + 2

BB Curls
20
22.5 + 2 + 2 + 2

Ab Wheel
10
8

Also did a couple of sets of light DB curls. Arms are hugely uneven atm.

dodgybob
04-06-2013, 12:27 AM
HTC-12 Saturday, 6 April 2013 - C

Power Cleans (singles)
60 x 5
70 x 3
80 x 1

Lat Pulldowns
40 x 6
47 x 6
57 x 6
67 x 6 + 2 + 2 + 2

Cable Row
40 x 6
47 x 6
57 x 6
67 x 6 + 2 + 2 + 2

CGBP
20 x 20
40 x 6
50 x 6
60 x 6
70 x 6
75 x 6 + 2 + 2 + 2

Machine Shoulder Press
25 x 6
32 x 6 + 2 + 2 + 2

Cable Tricep Pushdown
25 x 6
30 x 6 + 2 + 2 + 2

dodgybob
04-08-2013, 03:13 AM
HTC-12 Monday, 8 April 2013 - D

Deadlifts
60 x 10
80 x 10
100 x 6
110 x 6
120 x 6
140 x 6 + 2 + 2 + 2

Leg Press
160 x 6
200 x 6
220 x 6
240 x 6 + 2 + 2 + 2

Ab Rollouts
10
8
6

dodgybob
04-11-2013, 05:05 AM
HTC-12 Thursday, 11 April 2013 - A

Power Cleans
40 x 6
50 x 6
60 x 6
65 x 6

Chinups
5
5
5

DB Row
26 x 6
28 x 6
30 x 6
32 x 6 + 2 + 2 + 2

CGBP
Bar x 20
40 x 6
50 x 6
60 x 6
70 x 6
72.5 x 6 + 2 + 2 + 2

Machine Shoulder Press
25 x 6
32 x 6
32 x 9 + 2 + 2 + 2

Face Pulls ss w/ Tricep Pushdowns
25 x 20 / 25 x 20
25 x 20 / 25 x 20

dodgybob
04-13-2013, 01:45 AM
HTC-12 Saturday, 13 April 2013 - B

Squats
60
70
80
95
105 + 2 + 2 + 2

RDLs
60
80
100
120 + 2 + 2 + 2

DB Curls
8
12
14 + 2 + 2 + 2

dodgybob
04-14-2013, 12:00 AM
HTC-12 Sunday, 14 April 2013 - C

Power Cleans - AMAP in 10 min
60kg x 20

Chinups
6
5
4
3
2

Cable Row
40 x 6
47 x 6
57 x 6
67 x 6 + 2 + 2 + 2

CGBP
20 x 20
40 x 6
50 x 6
60 x 6
70 x 6
75 x 6 + 2 + 2 + 2

Chest Dips
15
12

dodgybob
04-17-2013, 12:56 AM
HTC-12 Wednesday, 17 April 2013 - D

Deadlifts
60 x 10
80 x 10
100 x 6
120 x 6
130 x 6
140 x 6 + 2 + 2 + 2

Leg Press
160 x 6
200 x 6
240 x 6
250 x 6 + 2 + 2 + 2

BB Curl
20 x 6
22.5 x 6
25 x 6 + 2 + 2 + 2

Cable Crunches
Max x 15
Max x 12

dodgybob
04-21-2013, 01:12 AM
HTC-12 Saturday, 20th April 2013 - A

Chinups
6
5
5
4

DB Row
26 x 6
28 x 6
30 x 6
32 x 6
34 x 6 + 2 + 2 + 2

CGBP
Bar x 20
40 x 6
60 x 6
70 x 6
75 x 6 + 2 + 2 + 2

Machine Shoulder Press
20 x 6
25 x 6
32 x 6
39 x 6 + 2 + 2 + 2

Face Pulls ss w/ Tricep Pushdowns
25 x 20 / 25 x 20
25 x 20 / 25 x 20

dodgybob
04-25-2013, 12:14 AM
HTC-12 Thursday, 25 April 2013 - C

Chinups
7
6
5
5
3
2
2 (30 total)

Cable Row
47 x 6
57 x 6
67 x 6
77 x 6 + 2 + 2 + 2

CGBP
20 x 20
40 x 6
60 x 6
70 x 6
77.5 x 6 + 2 + 2 + 2

DB OHP
12 x 6
14 x 6
16 x 6
18 x 6
20 x 6 + 2 + 2 + 2

Face Pulls ss w/Cable Pushdown
30 x 20/20
35 x 15/15
42 x 15/12

dodgybob
05-02-2013, 01:56 AM
HTC-12 Thursday, 2 May 2013 - D

Deadlifts
60 x 10
80 x 10
100 x 6
120 x 6
130 x 6
140 x 6 + 2 + 2 + 2

Leg Press
200 x 6
220 x 6
240 x 6 + 2 + 2 + 2

BB Curl
20 x 6
22.5 x 6
25 x 6 + 2 + 2 + 2

Ab Wheel
10
10
10

dodgybob
05-07-2013, 05:48 AM
HTC-12 Tuesday, 7 May 2013 - A

Power Cleans
50 x 6
60 x 6
65 x 5
70 x 3
75 x 3
80 x 2

Chinups
8
6
5
3
3
2
2
1 (30 total)

DB Row
26 x 6
28 x 6
30 x 6
32 x 6
34 x 6 + 2 + 2 + 2

CGBP
Bar x 20
40 x 6
60 x 6
70 x 6
75 x 6
80 x 6 + 2 + 2 + 2

Face Pulls ss w/ Tricep Pushdowns
30 x 20 / 30 x 20
35 x 20 / 35 x 10

dodgybob
05-22-2013, 04:14 PM
22/5/13 - Lower

Squats
0 x 10 x 10
20 x 10
40 x 10
60 x 6
80 x 6
90 x 6
100 x 6

Front Squats
60 x 10
60 x 8
60 x 6

SLDL
60 x 10
80 x 10

Been away for a while, and having some knee problems after a hike I did a few weeks ago, so just easing back into things.