Payne Posted February 17, 2014 Share Posted February 17, 2014 (edited) Decided to drop in a little journal of my own. I'm pretty poor are weighing things (food, not weights that clearly have their weight on the side!) and keeping up with making notes on what I do, so it may turn a little sporadic when the sheen wears off it! Usually my week pans out as below, doing this as a basic summary, and then posts after will have the day's stuff in. Monday:An hour or so of kickboxing. Each session is different. Usually a 15 minute warm-up and then line work, pad work, fitness, sparring. Tuesday:Depending on the plan for the week this is usually a rest day. It will sometimes be a gym day if I can't make it on a Wednesday. Once a month this will be a PT session. Wedensday:Gym (see below for rough routine) Thursday:Kickboxing Friday:Day Off Saturday:Gym Sunday:Day Off Gym Routine:Warmup:5 minutes light jog. Usually 6mph on a slight incline. Weights:Heavy weeks (three or four weeks):3 sets of 5 or 6 bench presses - 65kg3 sets of 5 or 6 squats - 110kg3 sets of 5 or 6 deadlifts - 110kg3 minute rest between each set. Light weeks (three or four weeks):3 sets of 5 or 6 bench presses - 50kg3 sets of 5 or 6 squats - 80kg3 sets of 5 or 6 deadlifts - 80kg30 second rest between each set Small circuit:Body weight pull ups with assistance band until failure. At present this is about five. (always include)Body weight dips until failure. This is about five at the moment. (always include)10x sandbag slams 12kg 20x 20kg kettlebell singlehand swings5x inverted rows on the TRX, usually with my feet up on a box10x clean and presses with a 15kg core bag(These in red are changed around depending on what I fancy and what I can get on/use. Sometimes I'll do something totally different not listed.)35kg dumbell, in each hand, milk maid walks around the weights area50x sit ups50x press upsRound this circuit three times. Cool down:5 minute gentle walk on the treadmill. Food wise, I'll post that up another time. Really don't think I'm consuming enough calories really. Aim:To lose the gut and boobs, tone up and improve general fitness. Body stats @ 8th Jan Height 186cmWeight 109kgWaist 114cmHip 106cmFat %age 20.4 We're going to take a second set of measurements at my next PT session in two weeks, so I'll post those up. Edited February 17, 2014 by Payne Link to comment Share on other sites More sharing options...
EdensDemise Posted February 17, 2014 Share Posted February 17, 2014 wow man thats really nice! good luck. if you want try the 5x5 strength training on squats-deadlift and bench it could help even more since you do martial arts Link to comment Share on other sites More sharing options...
Payne Posted February 17, 2014 Author Share Posted February 17, 2014 Really? I thought it looked pathetic next to all these others! Haha, thank you though. I'll have a look at the 5x5 strength training. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 17, 2014 Share Posted February 17, 2014 well no, 110 with deadlift is not pathetic at all, i think is really really good especially if you are beginner. it even depends how long have you been training, but as a start is perfect.try even to make the 5x5 on progressions. like 5x80, 5x83, 5x85, 5x88, 5x90kg it gives the muscle the right help to make a good progression of training, for example making a rep of 70kg and then the other one of 80 could make it feel too heavy Link to comment Share on other sites More sharing options...
Payne Posted February 17, 2014 Author Share Posted February 17, 2014 I hadn't thought of it like that. I've been squatting and dead lifting for about five/six months I think. I also try and drop in 50x sit ups and press ups in my circuits every time too, forgot to add those. I only really get chance to get down the gym twice a week and have just been reading about the 5x5 idea so not sure how they'd fit seeing as their plan is mainly based around three times a week. I've just started doing three/four week blocks of heavy and light weights since the start of this year on the recommendation of my PT. I get the idea behind the progressive stuff so I may have a play around with it. Thanks very much for the help. Link to comment Share on other sites More sharing options...
Payne Posted February 19, 2014 Author Share Posted February 19, 2014 19 Feb 2014Warmup:5 minutes light jog. Usually 6mph on a slight incline. Weights:3 sets of 5 squats - 110kg1 set of 5 deadlifts - 110kg2 sets of 5 deadlifts - 120kg3 sets of 5 bench presses - 65kg3 minute rest between each set. Small circuit:Body weight pull ups with assistance band until failure. At present this is about five.Body weight dips until failure. This is about five at the moment.5x inverted rows on the TRX, usually with my feet up on a box Round this circuit three times. 50x sit ups50x press ups35kg dumbell, in each hand, milk maid walks around the weights area twice Cool down:5 minute gentle walk on the treadmill. Could have sat in the gym a little longer to cool down before getting ready for work though! Thought I'd cooled down enough, but I hadn't and by the time I'd got back to the car I was rather damp! Link to comment Share on other sites More sharing options...
C.O. Posted February 20, 2014 Share Posted February 20, 2014 Good decision to get started, and nice start, it looks good so far. Link to comment Share on other sites More sharing options...
Payne Posted February 21, 2014 Author Share Posted February 21, 2014 Thanks very much. I'm thinking I may have to ease off my squats a little as I'm feeling I'm not getting my technique as good as I'd like. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 21, 2014 Share Posted February 21, 2014 try to go low with the weight. if your technique gets too dirty means you should lift a bit less. instead of squatting 110 try just 100. Link to comment Share on other sites More sharing options...
Payne Posted February 21, 2014 Author Share Posted February 21, 2014 Yeah that's my plan. My squats are deep enough, I'm keeping my back straight the whole time and my balance is fine, it's just sometimes it feels like my chest isn't as forward facing as it should be as I'm bending a little at the hips. Link to comment Share on other sites More sharing options...
C.O. Posted February 25, 2014 Share Posted February 25, 2014 Ive been doing weightless squats working on my posture. if you do them toes against the wall legs shoulder with or slightly wider but not super wide, feet foward not to wide angled and hold your arms straight up above your head, that's some tough work even with no weights. I was told by a trainer that I should get them down perfectly like this and be able to do lots of them before I add weights. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted February 25, 2014 Share Posted February 25, 2014 Wall squats are awesome for getting your form perfect! They're a challenge even if you think you've got it down. Another option is maybe throw in front squats now and again? Because you're bearing the load ~6-8" more forward, your back basically HAS to stay straight or you'll dump the bar, so it's an excellent accessory for getting that form 100%. Maybe take a vid of your squat sessions to keep a better eye on your form too?Log looks great though! Keep it up! Link to comment Share on other sites More sharing options...
Payne Posted February 26, 2014 Author Share Posted February 26, 2014 26 Feb 2014Warmup:5 minutes light jog. 6mph on a slight incline. Weights:3 sets of 5 squats - 100kg3 sets of 5 deadlifts - 120kg3 sets of 5 bench presses - 65kg3 minute rest between each set. Small circuit:5x Body weight pull ups with assistance band.6x Body weight dips.5x inverted rows on the TRX, feet on box. Round this circuit three times. 50x sit ups20x normal press ups10x wide hand press ups10x diamond hand press ups35kg dumbell, in each hand, milk maid walks around the weights area twice Cool down:5 minute gentle walk on the treadmill. We do the wall squats at kickboxing from time to time. I should really start them on a regular basis as I can do them at home most days. Will give front squats a try too. I'm done for my heavy block for a few weeks so onto lighter weights and more reps from next week (in college all weekend so fitting the gym in will be tough this weekend). And come to think of it, I've got a PT session on Tuesday so probably wont get to lift again until the end of next week. Dropped my weight down on my squats to 100kg and managed to keep my chest up and out a lot better so maybe I went up to 110kg too soon. Will try some more technique based exercises too get that better. Cheers for the tips! Link to comment Share on other sites More sharing options...
Payne Posted March 5, 2014 Author Share Posted March 5, 2014 Had a PT session last night and we went through front squats and wall squats to help my technique. So I'll start doing them I think. Lookign at swapping around my lifting too. Looking at doing something like:1:Heavy deadliftLight but fast front squat 2: Light but fast deadliftHeavy back squat. We'll see how I get on with that. Was weird squating and only being a few inches from a wall! He also showed me the weightlifters hook for my grip. Not looking forward to the squashed thumb feeling! The rest of the session was kettle bell or some club work with some animal movements in just to keep moving. Didn't manage to get my measurements done, but I'm popping in Friday evening to get those sorted. Not sure when I'm going to get back in the gym as I'm getting my thigh and chest tattooed on Saturday so won't realistically be able to do much until the back end of next week. Might try and get in this Friday morning though as one last blow out before not being able to do anything. Link to comment Share on other sites More sharing options...
AndiMorris Posted March 5, 2014 Share Posted March 5, 2014 I have the same problem with back squats, my chest falls forward when I reach a certain weight. My coaches have said that I need to gain strength in my core and lower back to help this, so things like plate twists, glute-ham-raises, toes-to-bar, etc. Also, yes front squat, as you have to keep your chest up then as has been mentioned. Link to comment Share on other sites More sharing options...
Payne Posted March 5, 2014 Author Share Posted March 5, 2014 Yeah Dan was saying last night that is partly down to that and partly incorrect technique. He suggested just opening my knees out a little more just to keep my feet flat, and the pushing up through my feet keeping everything locked in place. He said what I'm currently doing is keeping my back nice and striaght but bending at the hips as I push up so the bar isn't really moving! Makes much more sense after he showed me where I was going wrong! Link to comment Share on other sites More sharing options...
Payne Posted March 7, 2014 Author Share Posted March 7, 2014 Today felt a bit of a bust overall. Warmup:5 minutes light jog. 6mph on a slight incline. Weights:3 sets of 10 front squats - 50kg3 sets of 5 deadlifts - 120kg (tried the weightlifters hook grip on this and just couldn't get it. Might be worth trying it on lighter days to get used to it perhaps?)3 sets of 5 bench presses - 65kg3 minute rest between each set for the deadlifts and bench presses. 1 minute between the front squats Small circuit:6x Body weight dips.20x 24kg kettlebell swings20x 20kg kettlebell cleans (10x on each hand) Round this circuit three times. 50x sit ups20x normal press ups10x wide hand press ups10x diamond hand press ups37.5kg dumbell, in each hand, milk maid walks around the weights area twice Cool down:5 minute gentle walk on the treadmill. My back is aching now and my hands are so effing sore!! Link to comment Share on other sites More sharing options...
EdensDemise Posted March 7, 2014 Share Posted March 7, 2014 strange that you can lift more with bench than with squats.by the way the workout looks really good. keep it up Link to comment Share on other sites More sharing options...
Payne Posted March 7, 2014 Author Share Posted March 7, 2014 It was the first time I'd tried front squats so didn't want to overload it, plus I was told by my PT to go light on them when doing heavy deadlifts. Got a couple of bruises on my shoulders from the bar now and my back is still sore. Although Ive noticed its more to do with my right leg. I'm sure it'll be alright when I'm not sat at my work desk! Thanks dude. Really appreciate that and will do. I've got a routine that I enjoy (even if I was a little effed off with it today because of my grip on my deadlifts) so have no problem going down the gym to do it. Will update again later after I;ve seen my PT again as we're taking all my measurements so should give me an indication how things have changed since the start of the year. Link to comment Share on other sites More sharing options...
Payne Posted March 10, 2014 Author Share Posted March 10, 2014 Update from Friday evening:I've lost:7cm off my waist1cm off my hips4kgs of fat1kg of lean muscle My body fat %age has stayed the same as at the start of the year but talking it through with Dan, I need to get more protein in my diet, so that's my mission for this week, get myself some protein!! He said with the amount and type of training that I'm doing, I'm probably fueling my body with my oats, but I'm not repairing it properly with the lack of protein. If I can get that protein up he expects to see my lean muscle increase easily. Guess we'll have to wait and see. Link to comment Share on other sites More sharing options...
EdensDemise Posted March 10, 2014 Share Posted March 10, 2014 i always say to people to buy some quinoa and legumes.. and eat them together. quinoa is not really caloric and heavy but at the sametime it has essential aminoacids you need with the proteins of legumes especially lentils.btw congratulations for losing 4kgs of fat Link to comment Share on other sites More sharing options...
Payne Posted March 10, 2014 Author Share Posted March 10, 2014 I've tried quinoa before and found it really bland and soggy. Probably more to do with how I cooked and prepared it! Maybe I should have a look into it again! And cheers! A little disapointed with the drop in lean mass, but should be sorted fairly easily. Link to comment Share on other sites More sharing options...
EdensDemise Posted March 10, 2014 Share Posted March 10, 2014 i know quinoa is not the best but if you like thai, you can think about to cook it with coconutmilk and curry, some veggies like mushrooms and broccoli and 100 gr of lentils.. Link to comment Share on other sites More sharing options...
Payne Posted March 11, 2014 Author Share Posted March 11, 2014 I love thai food so will give that a go! Thanks very much. Link to comment Share on other sites More sharing options...
Payne Posted March 19, 2014 Author Share Posted March 19, 2014 Warmup:5 minutes light jog. 6mph on a slight incline. Weights:3 sets of 5 squats - 110kg3 sets of 10 deadlifts - 90kg (still couldn't get the hook grip working!!)3 minute rest between each set for the squats. 30 seconds between the deadlifts Small circuit:6x Body weight dips.6x Chest to bar pull ups10x squats with 9kg ball Round this circuit three times. 15x dragon press ups50x sit ups15x dragon press ups50x sit ups Cool down:5 minute gentle walk on the treadmill and some stretches. First time back in the gym in nearly two weeks after having my thigh and chest tattooed and doing something unpleasant to my back last time I was in the gym. My back's still a little odd, but just need to get back on with stuff. Noticed my squats were a lot better today. Only seemed to lose the correct technique on the last couple of reps on the last set, pleased with that. Link to comment Share on other sites More sharing options...
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