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Another Journal

Zander1983

Zander1983

New member
Thursday 23 October: ME Lower

Pin Suspended GMs
88 x 5
132 x 3
176 x 3
220 x 3
264 x 1
308 x 1
330 x 1
352 x 1
374 x Miss
374 x 1

Dimel Deadlifts
132 x 8 x 6 sets (30 seconds rest)

Swiss Ball Crunches
22 plate x 10 x 2 sets

Hanging Leg Raises
BW x 6 x 3 sets

Going to workout right now, ME Upper, so that will soon follow.
 
Friday 24 October: ME Upper

Close-grip Bench Press
Bar x 10
132 x 5
176 x 5
220 x 3
264 x 1
275 x 1
286 x Miss

Chin-ups (palms facing)
BW x 5 x 4 sets

Close-grip Incline Pull-ups
BW x 10 x 2 sets

Lying Rear Lateral Raise
22 DBs x 6 x 3 sets

Very quick workout, ~30-40 minutes.

I would've nailed the 286 close-grip if I skipped the 275. The first time I unracked 286 it felt so heavy that I put it straight back onto the pins. I rested and tried again, but it didn't budge off my chest. Intimidated, you might say.

My rear delts took a nice beating throughout the rest of the workout, which is exactly what I need.
 
Zander1983 said:
Thursday 23 October: ME Lower
Dimel Deadlifts
132 x 8 x 6 sets (30 seconds rest)
Click to expand...

2 days after that large volume of dimels and my hamstrings have never been this sore. They weren't even heavy.
 
Sunday 26 October: Speed Day

Power Snatch from floor (30-60 seconds rest)
132 x 1 x 5 sets

Power Clean and Press (little rest, just enough to re-set and pause briefly)
132 x 1 x 5 sets

Plyo Pushups x 3 x 3 sets (30 seconds rest)

Clap Pushups x 3 x 3 sets (30 seconds rest)

Tuck Jumps x 1 x 5 sets (minimal rest)

Bench Jumps x 5 x 2 sets (60 seconds rest)

Gambetta Rotation on Swiss Ball (ball held at waist)
4kg med ball x 10/side

Gambetta Rotation on Swiss Ball (ball held outstretched)
4kg med ball x 10/side

Bicycles x 20/side

Saxon Side Bends (60 seconds rest)
5kg DB x 5/side x 2 sets

Only took ~30 minutes. Little rest but lots of explosiveness despite being quite fat at the moment.

My dad was watching the bench jumps and was scared for me. He said they were impressive, so I'll take his word for it because I wasn't filming :)

I didn't have all that much motivation to do any of that, but it was a nice brief break from discounted cash flows :rolleyes:
 
On the day I bought my girlfriend's engagement ring...

Tuesday 28 October: ME Lower

Rack Deadlifts
132 x 5
220 x 5
308 x 3
352 x 3
396 x 3
440 x 2 (1/2 3rd rep, lost grip)

Zercher Squats
132 x 8 x 2 sets

1-arm Side Deadlifts
132 x 5/side

Reverse Lunges
132 x 5/side

Swiss Ball Crunches
22lb plate x 10 x 2 sets

1-leg Swiss Ball Reverse Hypers x 10/side

I squashed my hand picking up plates as I was loading up the bar during my rack deadlift warmups :( Consequently, my grip was slightly weaker than usual, which meant I failed when I may not have otherwise. However, the difference it made wasn't all that significant. I think that it cost me maybe 1 rep.

The 1-arm side deadlifts are great for anybody after better functional core strength, especially athletes and strongmen. Give them a go :)

I hate Zerchers. Even before I did them, after the rack pulls, my core was fried. I'm sure my core is really weak, so it will be a focus of mine.

Another short workout, only ~40 minutes.
 
Thursday 30 October: ME Upper

Strict Standing Military Press
88 x 3
132 x 3
154 x 3
176 x 1
198 x 1
209 x Miss (failed at eye level, didn't try as hard as I could, felt tired and slow)

Barbell Rows
176 x 8 x 2 sets

Yates Rows
132 x 8 x 2 sets

Overhead Rack Lockouts (eye level)
220 x 1 x 2 sets

Snatch-grip Shrugs
132 x 10 x 2 sets

Chin-ups
BW x 3 x 3 sets (chest touching bar, head touched roof, lol)

Incline Pull-ups
BW x 6 x 2 sets

Lots of pulling, not much pushing. Felt REALLY weak and the numbers reflect that many times over. I seriously do not know why I'm training at the moment. I couldn't be bothered doing it. I don't really have any purpose to it. I guess there are more important things to me right now. Nevertheless, I'll push on :)
 
Back to basics. Very light workout.

Saturday 1 November

Barbell Rows
176 x 5 x 3 sets

Squats
220 x 5 x 3 sets

Bench Press
198 x 5 x 3 sets

I'm just going to add a few pounds each full-body workout and only have three exercises (a pull, a push and a leg exercise):

Day 1
Barbell Rows
Squats
Bench Press

Day 2
Chin-ups
Deadlifts
Military Press

Day 3
Yates Rows
Good Mornings
Close-grip Bench Press

The bare essentials are all I have the motivation for right now, with more important things at hand. The fire will never go away, don't worry, I'll get mad again one day!!!
 
Monday 3 November

Chin-ups
BW x 5 x 3 sets

Good Mornings
171 x 5 x 3 sets

Standing Military Press
132 x 5 x 3 sets

Again, starting at about 65% of my 1RM with a view to adding weight progressively in perpetuity (or something like that ;)).
 
Last edited:
Wednesday 5 November

Close-grip Bench Press
176 x 5 x 3 sets

Yates Rows
176 x 5 x 3 sets

Deadlifts
264 x 5 x 3 sets
 
Zander1983 said:


Like I said above, the bare essentials are all I have the motivation for right now, with more important things at hand.
Click to expand...

I know how that goes. I'm glad you still find time to work out. Don't quit like I've done in years past :)
 
sinjinsmythe33 said:
consolidation soon to be followed by an increase in motivation. you will be back on track in due time.:clock:
Click to expand...

I finish exams on the 18th, so I imagine you're spot on :)

Right now I'm leaning up without making too many changes to my diet, and although my strength is going nowhere, I guess things aren't too bad in the scheme of things.

I don't want to be as fat as I got ever again. Even though my initial goal is to cut to 180, I probably won't be lean enough at that weight. Earlier in the year before I started bulking, I was a nice leanness at 165. Therefore, I'm thinking 175 is probably my perfect weight right now. If I get there by Christmas time, which I'm hoping, it will certainly be a very productive 8 months despite setbacks.

So far I haven't had to make any wholesale changes to my diet. I've just cut out extra junk and cleaned things up a little. I don't plan on making any further changes, but I'll start some cardio when exams are done and the weather is even better.
 
I found that for me, the more I worked out, the more I wanted to work out. The more days I took off the less motivated I got. Strange, but It's a hormonal thing :)
 
Just had a nice big serving of fat free icecream and lots of bread. A refeed to keep my leptin levels up and kick-start another week. I've been craving a big carb hit for a few days so it was a considered move.

I've agreed to play a few games of indoor soccer over the coming weeks which will be a nice lead-in to more regular cardio.

Rows, squats and bench tommorrow.
 
Saturday 8 November

Barbell Rows
187 x 5 x 3 sets

Bench Press
209 x 5 x 3 sets

Squats
231 x 5 x 3 sets

My knees felt quite weak and unstable on the squats. Will have to keep an eye on that. Rows were reasonably hard, bench was easy and squats are always hard.
 
I know bro. Its embarrassing to post here given the way I'm training now.

Temporary spinning of the wheels explained on the last page.
 
I watched Pumping Iron for the first time ever today as a way to wind down after a tough exam... I have NEVER wanted to train harder than I do now. The fire is back, gentlemen. I'm going to do some damage once exams are over.

:mad:
 
Tuesday 11 November: Chest

Flat Bench Press
220 x 5 x 5 sets

Incline Bench Press
176 x 8 x 2 sets

Flat Flys
17kg DBs x 8 x 2 sets

The inclines weren't very steep. I propped my bench up onto some plates. I haven't done inclines since I first started working out four years ago in high school, and I can't even remember the last time I did flys :)

Am I a bodybuilder now? :confused:
 
The 5x5 bench was pretty straight forward. Not easy by any means, but I was using very little leg drive. The last couple of reps weren't that hard. A 5.5 pound increase for next week, definately.
 
I can't remember the last time my chest hurt this much. Probably hasn't since I began working out. I blame the flys :mad:

Wednesday 12 November: Shoulders

Military Press
143 x 5 x 5 sets

Side Lateral Raise
12kg DBs x 8 x 2 sets

Lying Lateral Raise
10kg DBs x 8 x 2 sets

I was pleased with my 5x5 military press. All reps completed nicely and worthy of a weight increase next week :)

The laterals rounded off proceedings nicely.
 
Quoting myself on another thread...

Here's my split and routine:

Day 1: Chest
Flat Bench Press 5x5
Incline Bench Press 2x8
Flat DB Flys 2x8

Day 2: Shoulders
Military Press 5x5
Side Laterals 2x8
Lying Laterals 2x8

Day 3: Off

Day 4: Back
Deadlifts 5x5
Chin-ups 2x8
Rows 2x8

Day 5: Arms & Traps
Close-grip Bench 5x5
Barbell Curls 5x5
Shrugs 2x8

Day 6: Legs
Squats 5x5
Straight-leg Deadlifts 2x8
Lunges 2x8

Day 7: Off

Differs from needsize's template slightly. For example, I didn't want two main 5x5 movements on any one day. This allows me to give 110% to all of the 5x5 moves. Deadlifts and military presses on the same day wouldn't have worked well for me.

There's also less arm work. Just the two 5x5 bicep and tricep moves. The arms get enough extra work on the other days.

I might play around with the order of the days, but we'll see how it goes.
Click to expand...
 
Zander1983 said:
I know bro. Its embarrassing to post here given the way I'm training now.

Temporary spinning of the wheels explained on the last page.
Click to expand...

then u know what that means brotha!! at the beginning of 2004, we need to see u take your training to the next level brotha!! tb
 
Some jeans I got a month ago are already quite loose. Down to 184lbs. I think my perfect weight will be around 80kg or 176lbs. I feel so much better already.
 
I would've lost less than 5 pounds of fat, definately.

I'm probably a touch weaker, but that's more a function of my training being sub-par rather than the fact I've tightened up my diet.
 
Friday 14 November: Back

Deadlifts
297 x 5 x 5 sets

Barbell Rows
176 x 8 x 2 sets

Chinups
BW x 8 x 2 sets

Quite a hot day here. Summer is well on its way! Consequently, I hurried my way through this workout so I could jump into my very cold pool for a great cool-down :D
 
Zander1983 said:
Friday 14 November: Back

Deadlifts
297 x 5 x 5 sets

Barbell Rows
176 x 8 x 2 sets

Chinups
BW x 8 x 2 sets

Quite a hot day here. Summer is well on its way! Consequently, I hurried my way through this workout so I could jump into my very cold pool for a great cool-down :D
Click to expand...

man..it just became fall here today..summer acutally ended in september but its been hot all the way up to this month. awesome shit brotha..your deads are lookin strong!! tb
 
I'm going to have to modify the order of my split, as I thought I might...

Day 1 - Chest
Day 2 - Back
Day 3 - Off
Day 4 - Shoulders
Day 5 - Legs
Day 6 - Arms
Day 7 - Off
 
Saturday 15 November: Arms

Close-grip Bench Press & DB Curls Superset
176 & 15kg DBs x 5 x 5 sets

Shrugs
176 x 8 x 2 sets

And another very cold swim in my pool :D Even hotter today - 36C!
 
sinjinsmythe33 said:
since its already saturday where you are, could you give me some of the final scores from the college football card? i need some cash.
Click to expand...

lol

I thought you'd stopped betting bor?
 
Monday 17 November

Bench Press
88 x 5 x 2 sets
132 x 5
176 x 5
220 x 1 x 3 sets - little rest, working on pausing at the bottom
242 x 1
264 x 1
286 x 1

Squats
Bar x 5
132 x 1 x 2 sets - little rest, again working on form
176 x 1 x 2 sets - more form
220 x 1 x 2 sets - more form
264 x 1
308 x 1
330 x 1

Squat Walkouts - unracked bar, walked out to starting position ready to go, racked bar
396 x 1 x 2 sets

Good Mornings
220 x 3 x 2 sets

Dimel Deadlifts
132 x 10

Floor Press
220 x 3 x 2 sets - concentrated on a long pause at the bottom

Today gave me a fair idea of where I will open my bench press and squat. I'll start with a 286 bench, which should be fairly straight-forward. I've never paused at the bottom before, so that's going to detract from numbers I've done in the past. Being conservative too :)

As for my squat, a 330 opener will be nice and conservative. I moved it with great ease yesterday and it will ensure I don't bomb out on my worst lift :)
 
Thursday 20 November

I was meant to play indoor soccer yesterday, but the game was cancelled at the last minute. Quite annoyed considering I missed a workout for it, and because I drank a carb drink prior to the suposed kick-off time. I'm meant to be trying to lose weight, so that pissed me off. On a positive note, I got a full-time job for the summer yesterday :)

Deadlifts
132 x 5
176 x 5
220 x 3
264 x 3
308 x 1
352 x 1
396 x 1
417 x Miss x 2 (failed about 2-3 inches off the ground... I had done 417 in September :(, proof I have indeed lost strength because of my poor training)

Deadlifts off plates
308 x 3 x 2 sets

Straight-leg Deadlifts
220 x 5 x 2 sets

Good Mornings (very deep, little rest)
132 x 5 x 3 sets

Crunches
22lb plate x 10 x 2 sets

Reverse Hypers (on swiss ball)
BW x 10 x 2 sets

I'm shattered about my deadlift decreasing, but I expected as much. I'll be rapt if I can nail 417 (190kg) in the competition, but its possibly far-fetched :(
 
Friday 21 November

Barbell Rows (fairly close to parallel, as usual)
132 x 5
176 x 5
198 x 5 x 2 sets

Yates Rows (again, parallel)
176 x 5 x 2 sets

Floor Press
176 x 3
220 x 3
242 x 3
264 x 1
286 x 1

Shrugs
132 x 10 x 3 sets

Very short workout, focusing ONLY on weaknesses. Second last workout before the competition, with Sunday being my last.
 
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