Press: 65x3. Hard.
Deadlift: 202.5 x Fail. 190x1. Just randomly went for a deadlift PR. Hardly got it off the ground. Then hit 190.
Chins: 22.5x5, 10x7
Hectic Ab routine.
Soccer Training
Thursday 22 March 2012
Not the Best Day in the Gym
Press: 65x3. Hard.
Deadlift: 202.5 x Fail. 190x1. Just randomly went for a deadlift PR. Hardly got it off the ground. Then hit 190.
Chins: 22.5x5, 10x7
Hectic Ab routine.
Soccer Training
Deadlift: 202.5 x Fail. 190x1. Just randomly went for a deadlift PR. Hardly got it off the ground. Then hit 190.
Chins: 22.5x5, 10x7
Hectic Ab routine.
Soccer Training
Wednesday 14 March 2012
Press Day
Press: 61x6. Sprained my hand quite badly on Monday in a soccer game so pressing movements were quite painful. Might have got another rep or two without the discomfort
Chins: 21x6, 10x7. Smashed the first set of chins which is encouraging. Seeing my weighted chins skyrocket has been one of the few highlights as I have lost size and strength the last few months.
Rows: 18, 20, 22 (x15)
Hanging knee raises: 30, 20.
Bodyweight: 80.5. Upper body is looking lean as fuck but my abs still aren't as visible as I want them to be. Maybe the image in my mind of what I want to achieve is something closer to 8% bodyfat. I know genetics plays a part in ab visability too so that's another issue. Anyway, a couple more kilos lost should hopefully do the trick. I have to admit being under 78kg would be a little demoralizing. But with that said I know I'm close to my target and once I get there, and I can start eating to recover and gain a little mass, I will be loving life more than ever. So close I can taste it.
Chins: 21x6, 10x7. Smashed the first set of chins which is encouraging. Seeing my weighted chins skyrocket has been one of the few highlights as I have lost size and strength the last few months.
Rows: 18, 20, 22 (x15)
Hanging knee raises: 30, 20.
Bodyweight: 80.5. Upper body is looking lean as fuck but my abs still aren't as visible as I want them to be. Maybe the image in my mind of what I want to achieve is something closer to 8% bodyfat. I know genetics plays a part in ab visability too so that's another issue. Anyway, a couple more kilos lost should hopefully do the trick. I have to admit being under 78kg would be a little demoralizing. But with that said I know I'm close to my target and once I get there, and I can start eating to recover and gain a little mass, I will be loving life more than ever. So close I can taste it.
Monday 12 March 2012
Hectic Day
Squat: 150x3. Pretty straightfoward. Hip flexors sore so didn't go for max reps.
Front Squat: 97.5x5. Doing these on this day because I want to get legs out of the way early in the week as to keep myself fresher towards the weekend when games will be on. Hence also why I'm just working up to 1 set of 5.
RDL: 75x3x10
Bench: 88.5x6. Could of got seven with a spotter.
Heaps of chins/pulls
Hanging leg raises 2x30
Foam roll after workout.
Did the weights session early on in the day then had a 90min soccer game at the park at 1730. I'm improving but I'm just not as good as I want to be. Kind of reminds me when I started weights and I was impatient because I just wanted to hurry up and get strong. I know now many things require patience and my improvement in soccer skills is certainly one of them.
Front Squat: 97.5x5. Doing these on this day because I want to get legs out of the way early in the week as to keep myself fresher towards the weekend when games will be on. Hence also why I'm just working up to 1 set of 5.
RDL: 75x3x10
Bench: 88.5x6. Could of got seven with a spotter.
Heaps of chins/pulls
Hanging leg raises 2x30
Foam roll after workout.
Did the weights session early on in the day then had a 90min soccer game at the park at 1730. I'm improving but I'm just not as good as I want to be. Kind of reminds me when I started weights and I was impatient because I just wanted to hurry up and get strong. I know now many things require patience and my improvement in soccer skills is certainly one of them.
Sunday 11 March 2012
Thursday 8 March 2012
Front Squatting
Press: 57.5x7
Front Squat: 95x3x5. getting better but not great
Chins: 20x6, 10x6
Close Grip: 60x8, 62.5x8, 65x8
Front Squat: 95x3x5. getting better but not great
Chins: 20x6, 10x6
Close Grip: 60x8, 62.5x8, 65x8
Tuesday 6 March 2012
Dungeonless
Squat: 145x7. Not too bad. wasn't a gut wrenching set of 7. Once I actually start playing games on saturdays, (should be in a couple of weeks) I'll drop the max reps and just do the prescribed amount.
Bench: 82.5x7. Triceps felt weak. Will keep upper body max rep sets.
High incline: 60x8, 5, 5. won't be doing these again because the uprights are too short and you can't rack the bar with your elbows locked otherwise the bar goes over the uprights like it did for me today! Almost ripped my shoulder apart as the weight went back far beyond what was expected and I had to drop the bar. My right shoulder, the one that has given me problems for years, is sore right now but not too bad. Will just use dumbells from now on.
RDL: 70x3x10
Hanging leg raises: 3x20
Chins/Pulls: 32 total
Curls:
Bodyweight: 81.5kg. Easily into the last hole on my belt. Must have lost somehwere in the region of 4inches+ off my waist. Not quite where I want to be yet but not too far off.
Bench: 82.5x7. Triceps felt weak. Will keep upper body max rep sets.
High incline: 60x8, 5, 5. won't be doing these again because the uprights are too short and you can't rack the bar with your elbows locked otherwise the bar goes over the uprights like it did for me today! Almost ripped my shoulder apart as the weight went back far beyond what was expected and I had to drop the bar. My right shoulder, the one that has given me problems for years, is sore right now but not too bad. Will just use dumbells from now on.
RDL: 70x3x10
Hanging leg raises: 3x20
Chins/Pulls: 32 total
Curls:
Bodyweight: 81.5kg. Easily into the last hole on my belt. Must have lost somehwere in the region of 4inches+ off my waist. Not quite where I want to be yet but not too far off.
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