Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

actually I did do 4 reps on the fullsquat yesterday with 335lbs, after
looking at the clip, so a new PR, could have had 5 reps though for a new 5RM by 20lbs! Fixed the workout above to reflect this

also set the power rack pins one notch too low, and realised that too late when I had to dump it h34r:

right click and save to avoid errors
http://www.members.optushome.com.au/coolco...4.5_27May04.mpg

 

[Becoming]

keep setting those PRs bro...

 

[coolcolj]

keep setting those PRs bro...

And even more today


Sunday 30th May - Cycle 1 Get Stronger - Week 16 - Day 1 - Upper1 - Microcycle 4 - workout 4

Good workout. Got a solid 7 hours sleep last night. While this isn't optimal, it's a lot better than what I have had in the last 2 weeks, and it showed today, PRs all round, and everything felt much lighter. What a difference from last session!
Also did more reps in the warmup sets, since it's winter now, and the weights feel much lighter so they don't tax me as much.
Trying lower % dropoffs as well - 4% in this case

Bodyweight at gym - 225lbs in my winter clothes, but still the same
Workout time - 1hour 40 mins
Workout rating - 8/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


14 inch grip Bench - no arch or leg drive

Warmups - Pushups against leg press seat x10, ISO, 45lbs x10, 95x8, 135x7, 165x4, 195x3,

Rotation 1) - 225lbs x 8.5 New PR!! +1 rep

4% of (15%BW+load) dropoff
Rotation 2) 215lbs x 8
Rotation 3) 215lbs x 6
Cooldown - 20inch grip - 95x15

225lbs was pretty quick too, almost like speed weight for me now.
And a nice grind with the 8th rep.

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx10, 25lbs x8, 45lbs x7, 70lbs x5, 90lbs x4, 115lbs x3

Assuming bar weighs 20lbs
Rotation 1) Bar+135lbs x 8.75 New PR!! +1 rep

4% of (15%BW+load) dropoff
Rotation 2) Bar+127.5lbs x 8
Rotation 3) Bar+127.5lbs x 7
Cooldown - 45x15

Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx12, 20lbsx8, 35x5, 45x5

Rotation 1) 60lbs x 6 New PR!!
Rotation 2) 60lbs x 4
Cooldown - Rotating style - 4kg x 15


Standing Dumbell Curl

Warmup - 4kgx12, 20lbsx8, 35x5, 40x3

Rotation 1) 50lbs x 5 New PR!!
Rotation 3) 50lbs x 4
Rotation 3) 50lbs x 3
Cooldown - Rotating style - 4kg x 15


Cuff circuit

Rest - 2mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x1

35lbs x 16 New PR!! +3 reps

4% of (15%BW+load) dropoff -> 32.5lbs x13


ISO Stretches - EQI

Free Motion Pulley Delt Stretched ISO hold
70lbs x 1min

Low Pulley ROW Stretched ISO hold - Parallel VGrip
35kg x 1min

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min

Shoulder dislocate pec stretches with wooden staff

 

[wnt2bBeast]

Nice work bro...You had 5 in ya i know it!!! keep it up...

 

[mekannik]

ColJ - help me out real quick with a question. What exactly is your sleep problem and what, if any supplements/remedies have you tried?

I have quite a bit of experience with this (college was a wreck for me) and only in the past couple of years have I found some fixes.

 

[coolcolj]

Nice work bro...You had 5 in ya i know it!!! keep it up...

thanks, yeah I thought I had it, but I went off balance or something. Oh well, next time

ColJ - help me out real quick with a question. What exactly is your sleep problem and what, if any supplements/remedies have you tried?

I have quite a bit of experience with this (college was a wreck for me) and only in the past couple of years have I found some fixes.

Just under a bit of stress lately, lots of thinking which makes it hard to sleep. But I am over it now for the most part.

 

[coolcolj]

this morning the bank rang to tell me that someone had withdrawn a lot of money from account through the internet yesterday afternoon!!!!!

WTF - I have no idea how someone could do this - but I had gotten a few spyware on my PC lately, the last 2 days it's been acting weird. I cleaned them out yesterday.

So who knows

bank is investigating...

Argghhhh!!!!!!!!!!!!!

Had a nice workout lined up today, now my mind is all messed up

 

[Tagio]

Good luck CCJ, I hope everything works out.

 

[mekannik]

ColJ.

you have a PM.

 

[coolcolj]

Ok the bank just called me back later

they told me to do a full viral scan, but I will also do a spyware scan myself as well, just did one yesterday - couldn't believe how much crap was on my PC!

anyway they said it was someone in the same city as me and they know who it is, will give him a call etc

I will be getting my money back! Phew and new password in 5 days time.