The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

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  1. #1
    fat submariner
    Join Date
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    Mac's Journal

    Hey! I've been training for about a year and a half (after nearly 10 years of inactivity in over 20 years as a nuclear submariner) and this journal is mainly to help me keep track of progress whilst (hopefully) motivating me to push harder!

    In the 1st year of training I put on about a stone of lean weight (under the flab accrued over 2 decades of alcohol abuse) though I pretty much lost that in 6 weeks when I broke my foot just before Christmas 2010! I've put about half of that back on since I started training again about 6-7 weeks ago (though I still can't lunge, squat or push the deadlifts).

    I read Jay Wainwright's 'Backside of Arms' article and, as that's always been by far the weakest part of my body (when I was active before, everything I did was leg-orientated: cycling, running, squash, kickboxing, hillwalking) I've decided to give that a go. I have added a lot to the rest of the week in order to do the rest of my body and ended up with this:

    Day 1 - Arms (am & pm)
    Day 2 - Rest
    Day 3 - Shoulders
    Day 4 - Legs
    Day 5 - Arms (am & pm)
    Day 6 - Rest
    Day 7 - Back & Chest

    I realise this is a lot but I'm determined to see it through for the 6 weeks (eating like a sonofabitch!) to see what happens! After that I'll (hopefully) have full movement back in my ankle so intend to try the 5x5 to pack on some meat.

    Any (preferrably positive) comments or suggestions are most welcome.

    thanks


    Mac
    Last edited by macdaknife; 05-02-2011 at 01:01 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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  3. #2
    fat submariner
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    Friday 15 April - Week 1 Day 1

    Arms (am)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 35kg
    5 @ 25kg
    4 @ 27.7kg
    4 @ 30kg
    4 @ 32.5kg
    4 @ 32.5kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    3
    2
    2

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 30kg
    6 @ 35kg
    6 @ 45kg
    6 @ 50kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 12.5kg
    6 @ 12.5kg
    6 @ 12.5kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 30kg
    6 @ 25kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg
    8 @ 20kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 7.5kg
    8 @ 7.5kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 10kg
    8 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #3
    fat submariner
    Join Date
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    Saturday 16 April - Week 1 Day 2

    Rest!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #4
    fat submariner
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    Sunday 17 April - Week 1 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Shrugs (90 secs between sets)
    15 @ 52kg (most I can get on that bar)
    15 @ 52kg
    15 @ 52kg

    [I do feel that this day is very light compared to the rest of the training week... almost an extra rest day, but maybe that's not a bad thing!]
    Last edited by macdaknife; 05-01-2011 at 05:12 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #5
    fat submariner
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    Monday 18 April - Week 1 Day 4

    Legs

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Clean & Press (2 mins between sets)
    8 @ 50kg
    8 @ 55kg
    8 @ 55kg

    V Squat Machine (2 mins between sets)
    12 @ 120kg
    12 @ 140kg
    12 @ 140kg

    Calf Raises (2 mins between sets)
    12 @ 140kg
    12 @ 140kg
    12 @ 140kg

    Stiff Leg Deadlift superset with Leg Curl (90 secs between sets)
    10 @ 100kg & 10 @ 50kg
    10 @ 110kg & 10 @ 60kg
    10 @ 110kg & 10 @ 60kg
    10 @ 120kg & 10 @ 60kg

    Leg Press superset with Leg Extension (90 secs between sets)
    15 @ 100kg & 10 @ 60kg
    15 @ 130kg & 10 @ 60kg
    15 @ 130kg & 10 @ 60kg
    15 @ 140kg & 10 @ 60kg

    Extreme Fascial Stretch of Calves & Quads

    1.5 mile (gentle) jog home
    Last edited by macdaknife; 05-02-2011 at 01:02 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #6
    fat submariner
    Join Date
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    Tuesday 19 April - Week 1 Day 5

    Arm (am)

    1.5 mile (VERY) gentle jog in

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 32.5kg
    2 @ 32.5kg
    4 @ 30kg
    4 @ 30kg
    2 @ 30kg
    4 @ 27.5kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    3
    2
    2

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 45kg
    6 @ 50kg
    6 @ 50kg
    5 @ 52.5kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 25kg
    8 @ 25kg
    8 @ 25kg
    6 @ 25kg
    8 @ 22.5kg
    8 @ 22.5kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    6 @ 22.5kg
    5 @ 20kg
    5 @ 17.5kg
    6 @ 15kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 8kg
    10 @ 8kg
    7 @ 7kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 8kg
    10 @ 9kg
    8 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Last edited by macdaknife; 05-02-2011 at 01:02 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #7
    Moderator Off Road's Avatar
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    I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.
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  9. #8
    fat submariner
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    Quote Originally Posted by Off Road View Post
    I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.
    thanks for that Off Road... didn't realise I'd started this in the wrong place.

    I'm enjoying it too though I haven't measured anything (I'll start now).


    Mac
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #9
    fat submariner
    Join Date
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    Friday 22 April - Week 2 Day 1

    Arms (am)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 30kg
    6 @ 32.5kg
    5 @ 35kg
    5 @ 35kg
    4 @ 35kg
    4 @ 35kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)
    4 (with negatives)

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 47.5kg
    6 @ 55kg
    6 @ 57.5kg
    5 @ 60kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 12.5kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

    Arms (pm)

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg

    EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    7 @ 22.5kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 7.5kg
    10 @ 7.5kg
    10 @ 7.5kg

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 10kg
    10 @ 10kg
    10 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #10
    fat submariner
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    Saturday 23 April - Week 2 Day 2

    Rest
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #11
    fat submariner
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    Sunday 24 April - Week 2 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Shrugs (90 secs between sets)
    20 @ 52kg (most I can get on that bar)
    20 @ 52kg
    20 @ 52kg
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #12
    Moderator Off Road's Avatar
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    Don't sweat the missed day, just look at it as extra recouperation.
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    Off Road Journal

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  14. #13
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Don't sweat the missed day, just look at it as extra recouperation.
    yeah, I don't think it was necessarily a bad thing.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #14
    fat submariner
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    Thursday 28 April - Week 2 Day 7

    Back & Chest

    Clean & Press (2 mins between sets)
    2 @ 52kg
    2 @ 52kg (found these really difficult today! don't know if it was because I was doing them at home in my garage with inferior/less balanced kit (as apposed to the Olympic Bars and weights at the 2 gyms I use, or more likely I was just feeling the strain of the previous 2 weeks... possibly a combination of the 2!)

    DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg
    10 @ 7.5kg & 10 @ 52kg

    Extreme Fascial Stretch of Upper Back - 1 min hold

    DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg

    DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 4+4 @ 15kg
    10 @ 15kg & 4+2 @ 15kg

    Extreme Fascial Stretch of Chest - 30 secs hold FLAT & 30 secs hold INCLINE
    Last edited by macdaknife; 05-03-2011 at 07:41 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #15
    fat submariner
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    That was week 2!

    I felt stronger on some things and weaker on others (I think I was feeling the overall workload I'd set for myself... not helped by the Easter Holiday and the wife wanting jobs done around the house!)

    I've just done Day 4 of Week 3 and I'll post this week's workouts after FOOD (if my daughters will give me any peace to do it that is!)


    Mac
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #16
    fat submariner
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    Friday 29 April - Week 3 Day 1

    Arms

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (52X0 tempo - 2 mins between sets)
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg
    4 @ 30kg

    EZ Bar Curl (40X1 tempo - 2 mins between sets)
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg (again found this difficult on my crappy home weights and bench... might've been better with a training partner to get the bar into position as the 40kg felt ok when I was moving it)

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    4 @ 15kg
    6 @ 10kg
    6 @ 10kg
    6 @ 10kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #17
    fat submariner
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    Saturday 30 April - Week 3 Day 2

    Rest
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #18
    fat submariner
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    Sunday 1 May - Week 3 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Upright Rows (90 secs between sets)
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg

    BB Shrugs (90 secs between sets)
    15 @ 52kg (most I can get on that bar)
    15 @ 52kg
    15 @ 52kg
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #19
    fat submariner
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    Monday 2 May - Week 3 Day 4

    Legs

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Clean & Press (2 mins between sets)
    8 @ 50kg
    8 @ 55kg
    8 @ 55kg

    V Squat Machine (2 mins between sets)
    15 @ 90kg
    15 @ 90kg
    15 @ 130kg
    15 @ 140kg
    15 @ 150kg

    Leg Press superset with Leg Extension (90 secs between sets)
    8 @ 130kg & 10 @ 52kg
    8 @ 130kg & 10 @ 56kg
    4 @ 130kg & 6 @ 60kg (left leg went!)

    Stiff Leg Deadlift superset with Leg Curl (2 mins between sets)
    10 @ 100kg & 10 @ 49kg
    10 @ 110kg & 10 @ 55kg
    10 @ 110kg & 10 @ 55kg
    7 @ 120kg & 10 @ 55kg (grip went on the Stiffleg Deadlifts (even with the wrist wraps!))

    Calf Raises (90 secs between sets)
    12 @ 150kg
    12 @ 150kg
    12 @ 150kg

    Extreme Fascial Stretch of Calves, Hams & Quads (1 min each)
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #20
    fat submariner
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    I was blowing on the Clean & Presses yesterday (as always) but I managed them which leads me to the conclusion that my failure to do them in my garage the other day was mainly down to my poorly-balanced sand-filled vinyl weights... I can see me shelling out for a decent rack, bench, olympic gauge bar and plates in the near future... the wife's not gonna like that!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #21
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
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    Tuesday 3 May – Week 3 Day 5

    Arms

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 35kg
    4 @ 37.5kg
    2 @ 37.5kg
    3 @ 35kg
    3 @ 35kg
    3 @ 35kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    4
    4
    4 (really engaging abs to get up on this set... still couldn't get all the way up! )

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 50kg (too easy... was on a bench that I hadn't used before and went too light!)
    6 @ 60kg
    6 @ 60kg
    4 @ 65kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg
    6 @ 17.5kg
    6 @ 17.5kg (form going!)
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #22
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
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    finally feel like I am actually progressing!

    the Seated Half Presses I have been doing on a Smith Machine at this gym (work) as there is no rack here, so they're not ideal.

    this is my best performance so far on the Chin Ups as my form only started going on the last set (I'm not doing them weighted yet but I hope to progress enough that I will soon need to purchase a belt).

    I used a different bench for the Close Grip Bench Press and went too light for the 1st set but I felt a definate improvement when I upped the weight!

    also felt an improvement on the Incline Hammer Curl (though my form was going by the end of the 3rd set so I dropped back to 15kg for the last set!)

    I'll see if that improvement stays when I go back to 2 arm workouts a day twice a week on Friday!

    I did notice this morning that I've lost a couple of pounds so my BMI is (just) below 27 now ... hopefully that's the intensity of this routine working off some of my gut and nothing else! I won't update my stats on my signature block until the weekend though just incase!
    Last edited by macdaknife; 05-03-2011 at 10:18 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #23
    Moderator Off Road's Avatar
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    Good stuff. Keep up the progress. I too am finding some steady progress on my lifts. Really fun routine.
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  25. #24
    fat submariner
    Join Date
    Apr 2011
    Location
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    Thursday 5 May - Week 3 Day 7

    Was supposed to be Back & Chest but I got carried away with the Deadlifts and ended up running late for a meeting!
    Felt GOOD today! (even though I forgot my belt!)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Deadlifts (2 mins between sets)
    5 @ 60kg
    5 @ 100kg
    5 @ 120kg (with wrist wraps)
    5 @ 140kg (with wrist wraps)
    1 @ 160kg (with wrist wraps) *NEW PB
    1 @ 180kg (with wrist wraps) *NEW PB
    Failed @ 200kg
    Failed @ 190kg
    1 @ 180kg (with wrist wraps)

    Lat Pulldowns
    30 @ 60kg (10 wide grip behind head/10 wide grip to chest/10 close grip underhand grip to gut)

    Extreme Fascial Stretch of Upper Back - 1 min hold
    Last edited by macdaknife; 05-05-2011 at 03:37 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  26. #25
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
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    Friday 6 May - Week 4 Day 1 (Arms)

    AM

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 35kg
    6 @ 37.5kg
    5 @ 40kg
    4 @ 40kg
    5 @ 40kg
    3 @ 40kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    4 (really engaging abs to get up on last rep!)
    4 (really engaging abs to get up on last rep!)
    4 (really engaging abs to get up on last 2 reps!)

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 60kg
    6 @ 65kg
    6 @ 65kg (very slight Spot assist on the last rep)
    5 @ 65kg (Spot assist on the last rep)

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg
    6 @ 17.5kg
    6 @ 17.5kg
    6 @ 17.5kg (form going slightly on the last 2 reps)

    Extreme Fascial Stretch of Biceps - 30 secs hold and Triceps - 1 min hold each
    Last edited by macdaknife; 05-06-2011 at 08:05 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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