Wendler's 5/3/1 Workout Log

So I've started a new routine again. I loved the Power Muscle Burn, especially how it hit both the myofibril and sarcoplasmic muscle fibres, but each workout was taking me between an hour and ninety minutes to complete and involved a lot of isolation exercises which I don't feel are needed for me at this moment in time.

Jim Wendler's 5/3/1 is the Holy Grail of strength workouts. It's simple yet effective nature has been a drawing point for bodybuilders, powerlifters and muscle enthusiasts since it's creation. It's based around the four main lifts - Bench, Deadlift, Squat & Overhead Press - big compound moves working everything you need them to work. Due to it's simple nature it is hugely flexible, allowing you to tailor the 'assistance' (extra exercises) to suit your particular needs and goals. I chose to go with the 'Boring But Big' assistance which is performing the same lift again with a lighter weight for more reps and just one other exercise. I'll run this for a cycle (4 weeks) and then add in more/isolations if I feel I need too.

The program encourages you to start light. There is far too much ego involved in Weight Training; with people coming in and picking up the heaviest weight they can manage thinking it will get them where they want to be faster. But that is not the case - too much too soon and your body will stall. This program is devised in such a way that you will never stall; you might progress slightly slower than other routines but you will continuously, always progress where other programs will eventually run you into a plateau. Ultimately, you can run with the 5/3/1 indefinitely.

But don't just take my word for it - here's a link to the 97 page manual with everything you need to know.

The routine is run in cycles where one cycle is 4 weeks. The first week is 3 sets of 5 (555), the second week is 3 sets of 3 (333), the third week uses decreasing sets (531 - the namesake) and the final week is a deload week where you lighten up the weights and rest the body a bit. The weight increases every session and is calculated by your one rep max - the most you can lift at any time for a single rep. For example week 1 is 75%, 80% and 85% of your max, week 2 is 80%, 85% and 90% and so forth. The final set of each exercise is known as the 'money set' and on this set you go all out and try to beat that sessions target reps (5, 3 or 1).

On the 18th & 19th of January I went in the gym to find out my one rep max's. They were as follows:

18th & 19th January 2011: One Rep Max (1RM)
Squat: 125kg/275lbs

Bench: 75kg/165lbs
Deadlift: 130kg/286lbs

Overhead Press: 55kg/121lbs

I definitely think I might have had more in me, but that's how it fell on the day. The routine encourages you to use 90% of them 1RM's to calculate your routine. I.e. my Squat cycle is calculated using 112.5kg/248lbs (90% of 125kg) and from that I then work out 70%, 80% etc to give me my working sets.

So here we go.

Key:
Weight: Sets x Reps
Money Set:
(Goal Reps) Actual

Week 1

Cycle 1, Week 1, Day 1: Squats (21st Jan 2011)
75% | 85kg/187lbs: 1 x 5
80% | 90kg/198lbs 1 x 5
85% | 97.5kg/215lbs: 1 x (5) 12
Assistance
Squat: 5 sets of 10 reps @ 60kg/132lbs
Leg Curl: 5 sets of 10 reps @ 70lbs/31.7kg

Workout Notes: 73 squats overall - brutal. Completely underestimated the lack of other exercises! Legs all but gave out on the stairs leaving the gym ha. Looking forward to seeing where this routine can go! Will be odd not breaking Personal Best's every week and seeing my progression like on the PMB but got to look at the bigger picture!

Cycle 1, Week 1, Day 2: Bench (23rd Jan 2011)
75% | 52.5kg/116lbs: 1 x 5
80% | 55kg/121lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x (5) 8
Assistance
Bench: 5 sets of 10 reps @ 35kg/77lbs
Dumbbell Rows: 5 sets of 10 reps @ 15kg/33lbs

Workout Notes: Short but sweet. Tried to hit that mind-matter connection and really hit the chest after the stagnation on the PMB workout. The 50 reps felt really good. Could've hit more on the money set but without a spotter I kept it pretty conservative. Dumbbell rows too light, will up by a few kg's next week.

Cycle 1, Week 1, Day 3: Deadlift (25th Jan 2011)

75% | 90kg/198lbs 1 x 5

80% | 95kg/209lbs 1 x 5

85% | 100kg/220lbs 1 x (5) 10

Assistance

Deadlift: 5 sets of 10 reps @ 60kg/132lbs

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

DB Shrugs: 3 sets of 8 @ 32.5kg/71lbs

Workout Notes: Love Deadlifts, love Deadlift day and this was no exception. A bit lighter than I've been used to hitting recently but felt good. The 5 sets of 10 at a lighter weight really felt good for my form. Performed with controlled speed - got a great back pump and all muscles felt engaged. Hanging leg raises were brutal on the grip but all good. Added Shrugs for shits and giggles!

Cycle 1, Week 1, Day 4: Overhead Press (27th Jan 2011)

75% | 42.5kg/93lbs 1 x 5

80% | 45kg/99lbs 1 x 5

85% | 47.5kg/104lbs 1 x (5) 7

Assistance

Overhead Press: 5 sets of 10 reps @ 27.5kg/60lbs

Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: Hard work! I got in there, warmed up with the bar & some biscuits (1.25kg plates) but as soon as I put up that 42.5kg I was like... fuck, this ain't gonna be easy. And boy was I right - the money set was painful. I hit the goal 5 alright, paused for a bit and then put up two more but was a huge effort. Even heavier next week! The chin's were great - never knew I had 50 chin ups in me. First 20-30 nice and fast and explosive. Last 10 performed as singles/doubles but didn't want to quit. Whole workout took barely 45minutes. Also broke the 4000 calorie mark today so super pleased with how the nutrition is going too. I'm going to smash this weight plateau very soon!

Week 2

Cycle 1, Week 2, Day 1: Squats (29th Jan 2011)

80% | 90kg/198lbs: 1 x 3

85% | 97.5kg/215lbs 1 x 3

90% | 102.5kg/226lbs: 1 x (3) 7

Assistance

Squat: 5 sets of 10 reps @ 62.5kg/138lbs +2.5kg/5.5lbs

Leg Curl: 5 sets of 10 reps @ 80lbs/36.2kg +10lbs/4.5kg

Workout Notes: Yep, a good Saturday morning session. Focused a lot on getting squat form right - sitting back into it and getting the hip drive. Tried for video again but no where to set up - I need one of them gorilla-pod tripod thingys. Could've hit a couple more on the money set I think but kept a couple in the tank as to not train to failure. The 50 squats at a lighter weight, again, are more brutal than the heavier ones. All in all, happy chap. Still think it's odd I have more energy in the AM with just breakfast inside me.

Cycle 1, Week 2, Day 2: Bench (30th Jan 2011)

80% | 55kg/121lbs: 1 x 3

85% | 57.5kg/126lbs: 1 x 3

90% | 62.5kg/137lbs: 1 x (3) 6

Assistance

Bench: 5 sets of 10 reps @ 40kg/88lbs +5kg/11lbs

Dumbbell Rows: 5 sets of 10 reps @ 20kg/44lbs +5kg/11lbs

French Press: 3 sets of 6 reps @ 20kg/22lbs

Workout Notes: All good - feeling stronger. Not sure I could've repped 62.5kg for 6 reps a couple of weeks back and that was without a spotter, could've hit 2-3 more with the mental assurance that I wouldn't drop the weight on myself. I recently discovered a tip regarding body position - gripping the bench between my thighs - and it's really helping me find that full body engagement. Was still feeling pretty alive after I finished up the workout so decided to hit the triceps with a French Press for fun.

Cycle 1, Week 2, Day 3: Deadlift (1st Feb 2011)

80% | 95kg/209lbs 1 x 3

85% | 100kg/220lbs 1 x 3

90% | 107.5kg/237lbs 1 x (3) 8

Assistance

Deadlift: 5 sets of 10 reps @ 62.5kg/137lbs +2.5kg/5.5lbs

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

DB Shrugs: 3 sets of 8 @ 35kg/77lbs +2.5kg/5.5lbs

Workout Notes: Went in there with the fury of the gods and smashed the hell out of this workout. I was so in the zone that I started loading up more weight after the money set before realising I'd finished! Still pumped, sad it's over!

Cycle 1, Week 2, Day 4: Overhead Press (3rd Feb 2011)

80% | 45kg/99lbs 1 x 3

85% | 47.5kg/104lbs 1 x 3

90% | 50kg/110lbs 1 x (3) 4+2PP*

Assistance

Overhead Press: 5 sets of 10 reps @ 30kg/66lbs +5kg/11lbs

Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: Average! Only managed 4 solid reps on the money set, but banged out a couple of push-presses (using your knees for momentum) for a little something extra. Chins felt a lot harder this week than last - just an off day. Still, in the green and got all the lifts up so all good.

Week 3

Cycle 1, Week 3, Day 1: Squats (4th Feb 2011)

75% | 85kg/187lbs: 1 x 5

85% | 97.5kg/215lbs 1 x 3

95% | 107.5kg/237lbs: 1 x (1) 6

Assistance

Squat: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs

Leg Curl: 5 sets of 10 reps @ 85lbs/38.5kg +5lbs/2.2kg

Workout Notes: Good workout overall. Took a while to loosen up and even then my squats still felt a bit odd. Couldn't settle on a good foot position due to a bit of an ache in my plantar fascia (possible old case of plantar fasciitis flaring up again). But the weight and numbers are there with a solid money set so smiles all round. 50 reps were pretty brutal and have a major case of the jelly legs right now!

Got my weigh in tomorrow morning. A week or so of big eating (4000cals and up per day) so I'm hoping to weight in at least a couple of pounds heavier. We'll soon see!

Cycle 1, Week 3, Day 2: Bench (6th Feb 2011)

75% | 52.5kg/115lbs: 1 x 5

85% | 57.5kg/126lbs: 1 x 3

95% | 65kg/143lbs: 1 x (1) 4

Assistance

Bench: 5 sets of 10 reps @ 42.5kg/93lbs +2.5kg/5.5lbs

Dumbbell Rows: 5 sets of 10 reps @ 22.5kg/49lbs +2.5kg/5.5lbs

Underhand Bar Pulldown: 3 sets of 8 reps @ Increment 8

Workout Notes: Went in pretty hungover not expecting great things but am pleased with how this turned out. It also sorted the hangover right out and feeling peachy now! I added in some underhand pulldowns to isolate the triceps - figured I'd switch it up after last weeks French Press. The reason I do it underhand as, when fatigued, it's a lot harder to 'lean' into it and move the weight with momentum or your weight thus isolating the triceps better for longer. Overall, good. Can't wait for 95% Dead's on Tuesday.

Cycle 1, Week 3, Day 3: Deadlift (8th Feb 2011)

75% | 90kg/198lbs 1 x 5

85% | 100kg/220lbs 1 x 3

95% | 112.5kg/248lbs 1 x (1) 9!!

Assistance

Deadlift: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs

Hanging Leg Raises: See Notes

DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs +2.5kg/5.5lbs

Workout Notes: I set myself the task of hitting 5 on the money set. Jim insisted on 6. Doug called for 7 or I'd lose my lad status. Jim swooped back in with a low blow and revoked my man card, claiming I could only have it back if I hit 8 reps. I didn't think I'd be able to live up to it but I only went and smashed it - with a couple left in the tank too. 9 reps at 248lbs is some serious shifting for me. Am dead chuffed! However, workout was a bit soured with the hanging leg raises. There I was, hanging from the bar ready to start - legs came up and - twinge - searing pain between my lower abs and inguinal ligament. Tried a couple more reps but no. Will rest up and try and get them in on Thursday on Overhead Press day! Shrugs up hugely in strength. Was thinking today about when I was shrugging 15kg/33lbs not too long ago! All in all, pleased. Fueling up with egg & bacon pie, mash & loads of green veg now.


Cycle 1, Week 3, Day 4: Overhead Press (10th Feb 2011)
75% | 42.5kg/93lbs 1 x 5
85% | 47.5kg/104lbs 1 x 3
95% | 52.5kg/115lbs 1 x (1) 1+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 32.5kg/71lbs +2.5kg/5.5lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: As expected, not brilliant. It's time for a deload week now, and for cycle 2 you're meant to add 5lbs to the max lift but I think I might keep OHP as it is til I'm throwing the weight around a bit easier. I think I may have miscalculated my 1 rep max - perhaps not using strict form or using momentum or something, cos this felt heavy. Then again, I did make the goal reps... plus a couple of Push Press... I'll think about it. Intended to get the hanging leg raises in that I couldn't do on Tuesday due to muscle pain in lower abs but pain was still there tonight and grip strength was fried with the 50 chins. Will be interesting to see how I fair with this upcoming deload week with light weights and minimal exercises, but hopefully I'll grow some!

Week 4: Deload

Cycle 1, Week 4, Day 1: Squat Deload (12th Feb 2011)

60% | 70kg/154lbs 1 x 5

65% | 75kg/165lbs 1 x 5

70% | 82.5kg/182lbs 1 x 5

Assistance

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

Workout Notes: Warmed up with Bar x Lots, 40kg x 10, 60kg x 8. As expected was difficult to fight the tempation to go heavier on the working sets. First was meant to be 67.5kg but I couldn't be assed to run around looking for 2.5kg and 1.25kg weights so just stuck a couple of 5kg's on. Used the lighter weight to focus on getting ass to ground and the hip drive. Also performed some reps explosively and others slow just to mix it up. Added in the Hanging Leg Raises I missed on the last couple of sessions due to muscle twinge. In and out in about 25 minutes.

Cycle 1, Week 4, Day 2: Bench Deload (13th Feb 2011)
60% | 42.5kg/94lbs 1 x 5
65% | 45kg/99lbs 1 x 5
75% | 47.5kg/104lbs 1 x 5
Assistance
Rope Pulldowns: 3 sets of 8 @ 3
Pressups: 5 sets of 10 @ Bodyweight

Workout Notes: Booooring. Finished up the bench within 10 mins (which is less than it takes me to actually get to the gym!) so added in some extras; some lightweight pulldowns done really slowly - about 6 seconds down and 6 seconds up, mixed in with a few fast ones too. The pressups I performed as single sets of knuckle pressups, fingertip pressups, closegrip press ups and two sets of normal. Can't wait to start moving heavy weight again, 6 days!

Cycle 1, Week 4, Day 3: Deadlift Deload (15th Feb 2011)
60% | 72.7kg/160lbs 1 x 5
65% | 77.5kg/171lbs 1 x 5
75% | 82.5kg/182lbs 1 x 5
Assistance
DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs

Workout Notes: Hating this deload. Less time in the gym than it takes me to get there and back. After this workout I had it out with a few of the lads about dropping the deload and it was generally agreed that whilst I'm young, supple and lifting fairly light weight in the scheme of things, I should be good to miss the deload for the first two cycles at least. This takes me up til I go to Australia where I can then re-assess and either resume deloading or change programs accordingly.


Cycle 1, Week 4, Day 4: Overhead Press Deload (17th Feb 2011)
60% | 35kg/77lbs 1 x 5
65% | 37.5kg/82lbs 1 x 5
75% | 40kg/88lbs 1 x 5
Assistance
Chin Ups: 5 sets of 10 @ Bodyweight

Workout Notes: Not so bad for a deload. The 50 chin ups leave me feeling like I've actually done some work so not feeling as frustrated tonight. Still, beyond happy to get in there and smash heavy weight again this Saturday. Although rather annoyingly my weekday sessions have started to co-ordinate with one of the only other guys who uses the squat rack! Nice guy though; we joked today about regulating our routines so we're doing the same exercise on the same days haha.

Check your ego at the door

How many times have you been in the gym and seen someone doing something completely idiotic or over ambitious and thought 'that's not going to end well...' 

At the gym I train in - a YMCA geared more toward educating the young and keeping the elderly active - there's very few people who I'd consider 'serious lifters' - that is, people who train a full body split rather than just their 'friday night muscles', including their legs; who perform exercises with good form; who use the equipment for the purpose that it was intended; and who demonstrate good gym etiquette. 

In my gym, if you're not young, old or one of the few who train smart, chances are you're one of the uneducated, egotistic fools strutting about the place like you're some kind of national champion powerlifter.
 

With no need to warm up, you load up 100kg on the bench and proceed to psyche yourself up loudly so that crowds will gather to watch this amazing feat of strength, power and endurance. As they silently chant your name whilst looking like they don't give a shit, you begin your set up by simply lying back. You make it look so easy. You unrack with a grunt. You lower the bar a stifling 6 inches (didn't you know that's the ideal range of movement for strength training?) and you begin the press. COME ON LADDY YOU CAN DO IT. You scream as your equally pitiful friend and spotter takes most of the weight and re-racks it. You jump up looking pleased with yourself - as well you SHOULD - before heading over to the mirror to do some flexing and check on your guns - I think they've grown, man!

But the madness doesn't stop with the bench. Performing barbell curls with too much weight so that you're having to lean back and swing the weight up. Squatting without even going parallel let alone ass-to-ground. Deadlifiting with a rounded back and dropping the weight rather than lowering it. And these people wonder how the scrawny little man who came in a few months ago is now bigger, stronger and lifting a lot more weight than them.

Ego just makes you look like a dumbass. The girls on the cross-trainer over there aren't interested in how much you're half-repping. You might think you're awesome for lifting more than that stacked guy, but he's using proper form, singling out the correct muscle group, using the full range of movement and getting everything out of the exercise while you're flailing around like a fish out of water using your whole body to do a bicep curl. 

Trying to lift more than you're actually capable of is also down right dangerous and the quickest route to injury. Not only could you fail on it, drop it or staple yourself, you will be overloading the tendons and ligaments, tearing muscles, and giving the CNS (Central Nervous System) a complete battering.

Don't get me wrong, if I see someone who looks like they genuinely want to progress, or in some cases if they're about to injure themselves - I'll talk to them. I'm more than happy to give advice to people starting up, just as people did for me. But all too often people don't want your help. Just the other day I witnessed a guy deadlifting with horrendous form. Fair play to him it was quite a big lift, probably more than I'd be repping out. But he was lifting entirely with his back - a rounded one at that - using sudden jerky movements and dropping the weights half way through the descent. I said to him, with nothing but good intentions, that he needed to straighten his back or he'd hurt himself. To which he replied 'Nah,  I'm alright'. If only they knew what they could achieve if they just dropped the ego, listened to people who know what they're talking about and trained smart. 

If you're reading this and even consider for a moment that you might be one of these guys, now's the time to change. Drop the weight, learn the correct form, use the full range of movement, develop that mind-muscle connection, fully isolate the muscle you're trying to work (unless it's a compound, of course), train your entire body over the course of a week, have rest days and you'll see some serious progress.

Your ego will always hinder you more than it'll help you. Check it at the door.

Fads, Fallacy, Shortcuts & Secrets

I caught the news last night when they were talking about the Power Balance Band and it got my blood boiling. This unimpressive looking band - not unlike your typical charity band - claims to 'harness the bodies natural energy' to improve strength, balance, flexibility and performance. Really? A band?! It was put to the test with subjects being blindfolded and then given the Power Balance Band and a normal band in turn. The results rather unsuprisingly showed there was no difference or improvement whatsoever, thus proving that any 'enhancement' that may be felt when using the band is simply a placebo effect; you perform better because you expect yourself to do so.

What annoyed me even more is that these bands have been seen on the wrists of several top sportsmen and women including David Beckham, Cristiano Ronaldo, Andrew Strauss and Shaquille O'Neal. They've also been seen adorning the wrists of Robert De Niro and Queen-to-be Kate Middleton. These people, in particular the athletes who so many idolise and revere, should be setting a good example in the knowledge that they have the ability to strongly effect their followers consumerism. They should not be encouraging them to buy into these worthless fads that promise unrealistic results for the sake of a cheque in the mail.

Unfortunately the madness doesn't end there; these fads are an all too common occurrence. ShakeWeight, albeit great for it's masturbatory comic value, is another product better suited as a door stop or paper weight. And these are just two examples of a plethora of market products aimed at innocent people who want to find fitness but don't know how.

What more? Diet. Diet. Diet. This is probably the biggest area of conflict in the industry today. It's also the most controversial as the wrong diet can seriously affect your health and well-being. Yet there are so many people promising to 'take the hard work' out of dieting, that people have started to believe dieting truely is hard work. It's not. It's certainly not hard enough that you should buy a fad diet book or pay to attend a group to be told how to eat incorrectly. The trouble spawns out of a country-wide lack of understanding of nutrition and the human body, but you can't argue with people as they always think they know best. "I can eat what I want because I'm trying to put on weight". "I'm trying to lose weight so I'm not going to eat". "I saw a testimonial where a woman on this crash-diet lost 100lbs in 3 months so I'm going to do that". It's not going to be easy to break that cycle - and I especially don't expect that people will take some unknown blogger's word on the net as gospel - but I intend to do what I can to help those who are interested in fitness, nutrition, health or generally looking to change their lives for the better.

But come on, there must be some secret, right? Wrong. Believe me, over the last few years I've lost 35lbs/15kg and I've put 39lbs/18kg back on in lean muscle mass. And how did I do it? With nothing more than a head full of good advice and a heart full of grit and determination. I'm sorry to burst your bubble but there are no shortcuts. You want to lose weight? You've got to get up off your ass, get your body moving, get your heart rate up and burn some damn calories. And you've gotta back that up with a good diet. You want to start by working out your Basal Metabolic Rate or BMR. This tells you how many calories your body uses on a typical day. Then subtract 500. This is how many calories you need to be eating per day for successful weight loss. And you need to reach that calorie target with a balanced diet made up of protein, complex carbohydrates and good fats. That's right, fats. You've got to be eating fat to lose fat - I'm rocking your world right now, aren't I? You also want to be eating smaller meals every 2-3 hours to really fire up that metabolism. You know that lethargic feeling after a big meal? A food coma? That's your body struggling to process the mountain of food you've just piled up inside it and it's the fastest way to a slow metabolism and unwanted weight gain.

And please, to all those thousands of people out there who think they can lose fat by not eating - listen to me when I tell you you're going about it the wrong way. If you don't eat your body will go catabolic. This is the process where the body breaks down large molecules into smaller ones to create the energy you're not providing with food. In essence, your body is eating away at itself. Might sound great to someone who wants to lose weight but it's not. The human body is a wonder and when starved it will actually go into 'survival mode' - slowing down your metabolism and storing any fat you have. Often you may find you actually gain more fat. Any weight loss you achieve from starving yourself is a loss of water and muscle tissue, leaving you weak and frail. Your immune system will also take a beating leaving you feeling run down, permanently lethargic and unwell. 

Nothing about exercising or diet has to be hard work. Trust me when I say that the more you do it, the more you enjoy it. Once you see the benefits of training smart and training hard; once you see the fat come off or the muscle mass pile on, you will be hooked and you will love it.

Power Muscle Burn Log

After posting up my review of Dave's VIF I figured why not start an on-going work out log here to monitor progress through my new routine; the Power Muscle Burn. 

So what is the Power Muscle Burn? Well, it works by recruiting all the muscle fibres by working in different ranges of hypertrophy (the increase in tissue due to the enlargement of component cells). If you want to fully understand the science behind training within different hypertrophy ranges, you need to consider the types of hypertrophy; myofibril and sarcoplasmic. You can find a great article here which explains everything.

I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.

My motivation? Look no further than here

Key
+5kg / -3reps / No change - How much more/less weight or how many more/less reps than the previous week.
102.5kg - Goal made / goal information

P - Power (Heavy weight, low rep)
M - Muscle (Medium weight, medium rep)

B - Burn (light weight, high rep)

Notes
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar. 

iii) Squats, Deadlifts & Bench Press are all done using an olympic bar with weight included. 

Christmas Goals (set Mid-November, at least 4 sets of 3 reps)
1) Bench 70kg (60kg 27th Nov, 62.5kg 5th Dec, 65kg 13th Dec, 65kg 23rd Dec)
2) Squat 85kg (85kg 21st Nov, 90kg 29th Nov, 95kg 7th Dec, 100kg 18th Dec)
3) Deadlift 100kg (102.5kg 25th Nov, 102.5kg 3rd Dec, 105kg 11th Dec, 110kg 21st Dec)
 

Week 1

Day 1: Chest & Biceps (20/11/2010)

P | Bench Press: 4 sets of 3 reps @ 60kg/132lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs

M |Dumbbell Bench Press: 3 sets of 6 reps @ 20kg/44lbs (each hand)

B | Dumbbell Flys: 1 set of 40 reps @ 5kg/11lbs (each hand)

P | Pinwheel Curls: 2 sets of 5 reps @ 12.5kg/28lbs

M | Standing Barbell Curl: 3 sets of 6 reps @ 20kg/44lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs 

Day 2: Quads & Hamstrings (21/11/2010)
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs

M | Leg Press: 3 sets of 6 reps @ 113kg/250lbs 

B | Leg Press: 1 set of 40 reps @ 32kg/70lbs 

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 80k/176lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs

B | Leg Curl: 1 set of 40 reps @ 18kg/40lbs

Day 3: Shoulders & Triceps (23/11/2010)
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs

B | Dumbbell Lateral Raise: 1 set of 40 reps @ 5kg/11lbs, 1 set of 20 reps @ 2.5kg/6lbs (each hand)

P | Closegrip Bench Press: 2 sets of 5 reps @ 45kg/100lbs

M | Seated French Press: 2 sets of 8 reps @ 10kg/22lbs

M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20k/44lbs

B | Cable Tricep Extension: 1 set of 40 reps @ 4 (don't know what the increments are?)

Day 4: Back, Cavles & Abs (25/11/2010)
P | Deadlift: 4 sets of 3 reps @ 102.5kg/226lbs
M | Barbell Rows: 3 sets of 6 reps @ 52.5kg/116lbs
M | Lateral Pull Down: 3 sets of 6 reps @ 51kg/112.5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 15kg/33lbs
M | Seated Calf Raise: 2 sets of 12 reps @ 30kg/66lbs (each leg)
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 45kg/100lbs
Ab Workout

Week 2

Day 1: Chest & Biceps (27/11/2010)

P | Bench Press: 4 sets of 4 reps @ 60kg/132lbs +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg

M |Dumbbell Bench Press: 3 sets of 8 reps @ 20kg/44lbs (each hand) +6reps

B | Dumbbell Flys: 2 sets of 40 reps @ 5kg/11lbs (each hand) +40 reps

P | Pinwheel Curls: 3 sets of 6 reps @ 15kg/33lbs (each hand) +2.5kg +8reps

M | Standing Barbell Curl: 3 sets of 8 reps @ 20kg/44lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs 

Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.

Day 2: Quads & Hamstrings (29/11/2010)
P | Squat: 4 sets of 5 reps @ 90kg/198lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg

M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs +10lbs

B | Leg Press: 2 sets of 40 reps @ 41kg/90lbs +20lbs +40reps

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 85kg/187lbs +5kg
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg -6reps

B | Leg Curl: 1 set of 40 reps @ 23kg/50lbs +10lbs

Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.

Day 3: Shoulders & Triceps (30/11/2010)
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes

B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg +2.5kg +40reps

P | Closegrip Bench Press: 2 sets of 5 @ 50kg +5kg

M | Seated French Press: 2 sets of 8 @ 12.5kg +2.5kg

M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20kg No change

B | Cable Tricep Extension: 1 set of 40 reps @ 5 +1

Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think. 

Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs +4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)

Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.

Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)

Week 3

Day 1: Chest & Biceps (05/12/2010)

P | Bench Press: 4 sets of 3 reps @ 62.5kg/138lbs +2.5kg -4reps
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg

M | Dumbbell Bench Press: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6reps

B | Dumbbell Flys: 2 sets of 40 reps @ 6kg/13lbs +1kg

P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change

M | Standing Barbell Curl: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6reps
B | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs

Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time. 

Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.

Day 2: Quads & Hamstrings (07/12/2010)
P | Squat: 4 sets of 5 reps @ 95kg/209lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg

M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs No Change

B | Leg Press: 2 sets of 40 reps @ 45kg/100lbs +10lbs -40reps

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 87.5kg/193lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps

B | Leg Curl: 1 set of 40 reps @ 25kg/55lbs +5lbs

Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve. 

Day 3: Shoulders & Triceps (08/12/2010)
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg -4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps

B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg (each hand) No Change

P | Closegrip Bench Press: 2 sets of 5 reps @ 52.5kg/116lbs +2.5kg

M | Seated French Press: 2 sets of 6 reps @ 15kg/33lbs +2.5kg -6reps

M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +6reps

B | Cable Tricep Extension: 1 set of 40 reps @ 6 +1

Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal -  probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions! 


Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs +2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)

Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!

Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)

Week 4

Day 1: Chest & Biceps (13/12/2010)

P | Bench Press: 2 sets of 4 reps @ 65kg, 1 set of 3 reps @ 65kg/143lbs, 1 set of 3 reps @ 62.5kg/138lbs +2.5kg for 11reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change

M | Dumbbell Bench Press: 3 sets of 8 reps @ 22.5kg/50lbs +6reps

B | Dumbbell Flys: 1 set of 40 reps @ 7.5kg/17lbs +1.5kg -40reps

P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change

M | Standing Barbell Curl: 3 sets of 8 reps @ 22.5kg/50lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs

Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.

Day 2: Quads & Hamstrings (18/12/2010)
P | Squat: 5 sets of 4 reps @ 100kg/220lbs +5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps

M | Leg Press: 3 sets of 8 reps @ 118kg/260lbs +6reps

B | Leg Press: 2 sets of 40 reps @ 50kg/110lbs +10lbs 

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 90kg/198lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg

B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs +5lbs

Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!

Day 3: Shoulders & Triceps (19/12/2010)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg

B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) +1kg

P | Closegrip Bench Press: 2 sets of 5 reps @ 55kg/121lbs +2.5kg

M | Seated French Press: 2 sets of 8 reps @ 15kg/33lbs +4reps

M | EZ Bar Skullcrushers: 3 sets of 8 reps @ 20kg/44lbs +8reps

B | Cable Tricep Extension: 1 set of 40 reps @ 7 +1

Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).

Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)

Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs +5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)

Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.

Week 5

Day 1: Chest & Biceps (23/12/2010)

P | Bench Press: 4 sets of 3 reps @ 65kg/143lbs +2.5kg for 3reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change

M | Dumbbell Bench Press: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -2reps

B | Dumbbell Flys: 2 sets of 40 reps @ 7.5kg/17lbs +40reps

P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change

M | Standing Barbell Curl: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -8reps
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change

Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms -  not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th. 

Christmas Goals
Bench: Goal 70kg/154lbs | Actual 65kg/143lbs
Squat: Goal 85kg/187lbs | Actual 100kg/220lbs
Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs
Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.


2011 Goals
Click here to view my 2011 Fitness & Strength Goals

Day 2: Quads & Hamstrings (04/01/2011)
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg 
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change

M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs +10lbs -6reps

B | Leg Press: 1 sets of 40 reps @ 54kg/120lbs +10lbs 

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 92.5kg/204lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes

B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change  

Workout Notes: Gym was absolutlely rammed full with New Years Resolutioners but I managed to secure my squat rack. Workout largely unaffected minus having to do Leg Curls in place of Romanian Deads Muslce Set due to not wanting to hog the olympic bar any longer! Wanted to hit 105kg squat but after 12 days out, holiday gorging and the flu I figured I'd microload today with 2.5kg. Also, doing the 102.5kg, I think I might of failed on 105kg - and that's not something you want to do when there's a hot girl watching you squat! Yeah! I saw you! Felt great to be back in there again and enjoyed a solid workout for the first one of 2011.

Day 3: Shoulders & Triceps (06/01/2011)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps

B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) No Change

P | Closegrip Bench Press: 2 sets of 4 reps @ 57.5kg/126lbs +2.5kg -2reps

M | Seated French Press: 2 sets of 8 reps @ 17.5kg/39lbs +2.5kg

M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 22.5kg/49lbs +2.5kg -4reps

B | Cable Tricep Extension: 1 set of 40 reps @ 8 +1

Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.


Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs +5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)

Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!







09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.

Week 6

Day 1: Chest & Biceps (11/01/2011)

P | Bench Press: 5 sets of 3 reps @ 65kg/143lbs + 1 more assisted +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change

M | Dumbbell Bench Press: 3 sets of 5 reps @ 25kg/55lbs See notes -1rep

B | Dumbbell Flys: 1 sets of 40 reps @ 7kg/15lbs -0.5kg -40reps

P | Pinwheel Curls: 2 sets of 4 reps @ 17.5kg/38lbs +2.5kg -2reps

M | Cable Curl: 3 sets of 8 reps @ 9 See notes
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change

Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.

Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas? 

Day 2: Quads & Hamstrings (13/01/2011)
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs +2.5kg

M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs No Change

B | Leg Press: 1 sets of 40 reps @ 56kg/125lbs +5lbs 

P | Romanian/SL Deadlift: 4 sets of 5 reps @ 95kg/209lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change

B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change  


Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.


As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead. 

Day 3: Shoulders & Triceps (14/01/2011)
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change

B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) See Notes

P | Closegrip Bench Press: 1x3, 1x4, 1x3 @ 57.5kg/126lbs +2reps

M | Seated French Press: 2 sets of 10 reps @ 17.5kg/39lbs +4reps

M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +4reps -2.5kg

B | Cable Tricep Extension: 1 set of 40 reps @ 8 No Change

Workout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.

15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.

Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs

Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.

2011 Strength & Fitness Goals

I touched on this in the previous post, but I thought I'd make a dedicated entry for my 2011 fitness goals.

Strength Goals

August '09 Stats
Weight: 67kg | 147lbs
Bench: 40kg | 88lbs
Squat: 50kg | 110lbs
Deadlift (SL): 50kg | 110lbs

Current Stats

Weight: 75kg | 165lbs

Bench: 65kg | 143lbs (4x3)

Squat: 100kg | 220lbs (4x5)

Deadlift: 110kg | 242lbs (4x5)

2011 Goals
Weight: 85kg | 187lbs
Bench: 100kg | 220lbs (4x5)
Squat: 150kg | 330lbs (4x5)
Deadlift: 200kg | 440lbs (4x5)

So highly ambitious goals but no harm in thinking big! The deadline for achieving 'em will be the 31st Dec 2011. As of today that's 362 days or 51 weeks, 5 days - if I can avoid hitting a plateau and progress 2.5kg every week I could make a 50kg improvement in 5 months.

Fitness Goals

10% bodyfat or less
6.2m / 10km in less than 50 minutes (Personal Best: 52m, Race Best: 56m)

1m in less than 6 minutes

General Goals

Transformation articles by websites and magazines

Be one badass mother trucker

Will add more as and when I think of 'em.