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Mick's (Sidewayz) training log 

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#211 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 03 May 2010 - 07:27 PM

Trained @ Genesis Camberwell

Back Squat

50kg x 8
70kg x 5
100kg x 5
110kg x 5
120kg x 3
100kg x 10

SMP

50 x 5
60 x 5
70 x 3
50 x 11

Bent over BB row

60 x 8
80 x 8
90 x 5

SLDL

90 x 8
100 x 8
110 x 8

Incline DB Bench30 degree incline

30 x 8
32.5 x 8
32.5 x 6

BB curls

42.5 - 3 x 10

Dips

+10kg x 10
+20kg - 2 x 10, 1 x 8

Felt weak today. Need to get more sleep

#212 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 06 May 2010 - 07:12 PM

Trained @ Genesis Camberwell

Back Squat

50kg x 10
70kg x 5
90kg x 5
110kg x 5
120kg x 3 wasn't my legs holding me back here but my back/core wasn't staying tight, I'll aim for 5 reps next time.
110kg x 5

SMP

50kg x 5
60kg x 5
70kg x 4.. nearly got 5, not quite
50kg x 13

BB bent over row

60kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg x 4

SLDL

100kg - 3 x 10

Incline DB bench 30 degree incline

30kg x 5
35kg x 5
32.5kg - 3 x 5

BB curls

45kg - 3 x 8

Dips

BW x 10
+10kg x 10
+25kg x 10,7,6


Was feeling really flat again today. I'm eating well but not getting enough sleep and work is draining me. I'm also struggling with the SLDL on the same day as the squats, mil press and bent over rows which all hit the back/core...

#213 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 10 May 2010 - 05:44 PM

I've had the worst last few days, car got broken into at the station (stole my sat nav and sunglasses) and then yesterday some old mole t-boned my car on the way back from the supermarket... not cool. BUT, all that anger and frustration seemed to help me at the gym today.

Trained @ Genesis Camberwell

Back Squat

50kg x 10
70kg x 5
90kg x 5
110kg x 5
120kg x 5 got it
110kg x 5

SMP

50kg x 5
60kg x 5
70kg x 5 got it
60kg x 8

BB bent over row

60kg x 5
80kg x 5
90kg x 5
95kg x 5 struggled, was not a good day for BOR's

SLDL

102.5kg - 3 x 10 I cannot stress enough how much I hate these

Incline DB bench 30 degree incline

30kg x 8
32.5kg - 3 x 8

BB Curls

45kg - 3 x 10

Dips

+15kg x 10
+25kg x 10
+25kg x 8

#214 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 16 May 2010 - 02:12 PM

Trained @ Genesis Camberwell

Back Squat

50kg x 10
70kg x 5
90kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

SMP

50kg x 5
60kg x 5
70kg x 5 got out of groove on the 2nd rep, might have got 6 otherwise
60kg x 9

BB bent over row

60kg x 8
80kg x 8
90kg x 8
90kg x 6
90kg x 6
90kg x 5
90kg x 4

SLDL

90kg x 8
105kg x 8
105kg x 8
105kg x 8

Incline DB Bench weight each hand

30kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 6
32.5kg x 5

BB Curls

45kg x 8
47.5kg x 7
45kg x 8

Dips

BW x 10
+25kg x 11, 8, 5, 5

#215 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 18 May 2010 - 06:10 PM

Trained @ Genesis Camberwell

Back Squat

50kg x 8
70kg x 5
90kg x 5
110kg x 3
120kg x 3
125kg x 3
110kg x 5

SMP

50kg x 5
60kg x 5
70kg x 5
60kg x 8

BB bent over row

60kg x 8
80kg x 5
90kg x 5
100kg x 4

SLDL

100kg x 6
110kg - 3 x 6

BB Curls no benches available

45kg x 6
50kg - 3 x 6

Incline DB bench usually do these before BB curls so my arms were pumped and tired

30kg x 8
32.5kg - 3 x 6

Dips

BW x 15
+25kg x 8,7,7,6,5,5


Felt very tired today, didn't have much in the gas tank. I keep saying this but I really need to get to bed earlier!

BW @ gym 6pm (clothed of course) - 87kg. Morning weight I'd guess would be around 84kg.

#216 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 23 May 2010 - 01:47 PM

Friday night @ a mates place. Had a few bourbon's and decided to jump on the bench press.


Flat BB bench

65kg x 10
85kg x 8
95kg x 5
105kg x 3
115kg x 2 I'd have to say that'd be a pb for a double


Everyday I've been doing BW pistols at home. My right leg is smaller and weaker than my left due to the hip and glute and knee trouble I've had on that side in the past. I have very poor balance and stability with that leg so I'm trying to get it working. When I'm squatting normally the right knee always drifts inwards while the left stays put. Hopefully with some single leg work I can stop this.

#217 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 24 May 2010 - 02:56 PM

Trained @ Genesis Camberwell starting to hate this gym, once my contract is up I'm going to find somewhere else. ffs you fags turned down the heater, put some decent music on and turn it up!

Back Squat

50kg x 10
70kg x 5
90kg x 5
110kg x 5
120kg x 5
130kg x 1
110kg x 8

SMP

50kg x 5
60kg x 5
70kg x 5
65kg x 5
60kg x 8

BB bent over row

60kg x 8
80kg x 8
90kg x 5
95kg x 5
95kg x 5
100kg x 4

SLDL

100kg x 6
110kg x 6
120kg x 6
120kg x 6

Incline DB bench

30kg x 6
35kg x 6
35kg x 6
35kg x 5

BB Curls

45kg x 8
50kg x 6
45kg x 6
45kg x 6

Dips

BW x 10
+25kg - 10,8,6,6 these were a bit uncomfortable today, got a bit of a niggle in my left shoulder

I feel like I've stalled in my progress a bit, I've got back to a similar strength level to what I was when I used to train at PTC (although I'm about 4kg lighter) and now it's getting harder to make progress. Maybe I should try Markos's PPP program...

#218 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 27 May 2010 - 07:49 PM

Trained @ Genesis Camberwell

Deadlift

60kg x 10
100kg x 5
140kg x 3
160kg x 3
180kg x 1
140kg x 5
140kg - 1,2,3,4,5,6

BB shrugs

110kg - 3 x 12

#219 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 31 May 2010 - 05:25 PM

Had a f u c k i n g MASSIVE weekend, drank far too much and went almost a whole day without eating anything. Still feeling the effects.... really struggled today.

Trained @ Genesis Camberwell

Back Squat

40kg x 10
60kg x 10
80kg x 5
100kg x 5
110kg x 5
100kg x 15

SMP

50kg x 10
60kg - 7,6,6,5

BB bent over row

60kg x 8
80kg x 5
90kg x 5
90kg x 5

SLDL

90kg - 3 x 10

Incline DB bench

30kg x 8
32.5kg - 8,8,7

BB curls

40kg - 3 x 12

Dips

BW x 15 (warmup)
+20kg - 9,8,6

#220 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 07 June 2010 - 05:37 PM

Trained @ Genesis Camberwell

Back Squat

60kg x 10
80kg x 5
100kg x 5
110kg x 6
100kg x 21... got a bad headache after this and lay on the ground for 5 minutes <_<

SMP

50kg x 8
60kg x 8
70kg x 3
65kg x 6
65kg x 4

BB bent over row

60kg x 8
80kg x 8
90kg x 8
95kg x 6

Headache was still there and wasn't getting much better so I left it there.

#221 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 18 June 2010 - 03:40 PM

Went to see a very good chiro on Wednesday. I've been having a lot of trouble with my neck and right shoulder and ongoing issues with my hip. It turns out I have Scoliosis. My right shoulder is higher than the other and one of my legs is shorter than the other. Hopefully he can sort it all out although I'm not sure what exactly is involved in it. Going for x-rays on Monday....

#222 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 28 June 2010 - 12:00 PM

Haven't trained in a while. Results from x-rays show I have double scoliosis in my back and my neck is all f**ked up too... no wonder I've had so many injuries. Have had one adjustment on my back and one on my neck and just from one adjustment alone the difference in my neck is huge. Chiro has advised that I don't do any exercises that compress the spine for a few weeks so squatting, deadlifting and SMP is out for now (all my favourite excercises basically).

Trained @ Genesis Camberwell


Incline DB bench 30 degree incline

20kg x 12
30kg - 4 x 8

Incline DB flies 15 degree incline

15kg x 8
17.5kg x 8
20kg x 8

Close grip bench

70kg - 6 x 8, 1 x 7 (got buried on the last one lol)

WG chins supersetted with BW dips. Not sure on exact reps but I did about 8 sets. Triceps were finished.

#223 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 19 July 2010 - 04:59 PM

Feeling a lot better, got to get back into it. Have lost about 2 kilos. Still seeing a chiro and physio to sort out some problems. Might go see an osteo.

Trained @ Genesis Camberwell

Front Squats to 80kg x 5

SMP to 60kg x 5

Bent over rows to 80kg x 10

SLDL to 80kg x 15

Incline DB bench to 30kg x 8

Dips supersetted with chins for 3 sets

#224 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 10 August 2010 - 07:54 PM

Bit of an update for the journal. Have not been training. Turns out the tension headaches I've been having are caused by years of poor posture. I am working hard to correct my posture and I'm finally getting somewhere. Still seeing a physio to get rid of the knots and scar tissue but things are coming along. Should be able to return to training in the near future.

#225 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 10 October 2010 - 06:28 PM

Trained @ Lords Gym in Subiaco WA

Back Squat

40kg x 10
60kg x 8
80kg x 5
100kg x 5
110kg x 5
120kg x 3

SMP

40kg x 10
50kg x 5
60kg x 5
65kg x 5

DB rows

35kg x 8 LR
37.5kg x 8 LR
40kg x 6 LR
42.5kg x 6 LR
45kg x 4 L 5 R

BB preacher curls

35kg - 4 x 10

Reverse BB curls

25kg - 3 x 10

Dips

BW x 22, 17, 14

Overhead tricep extension with rope pulley - 3 sets

Rotator cuff exercises

Stretches

#226 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 23 October 2010 - 02:20 PM

Trained @ Lords gym Suby

Squats 5/3/1

40kg x 10
60kg x 10
75kg x 5
87.5kg x 5
100kg x 10 fairly easy, no long pauses between reps

One arm DB rows


32.5kg x 8
40kg x 8
42.5kg x 8

Incline DB curls

12.5kg - 3 x 10 left arm is much weaker, need to work on it

Preacher curls

35kg - 3 x 10

Reverse BB Curls

25kg - 3 x 10

Lat pulldowns

60 - 3 x 10

#227 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 26 October 2010 - 07:00 PM

Trained @ Lords gym Suby WA

SMP 5/3/1

40kg x 10 warmup
47.5kg x 5
55kg x 5
62.5kg x 9

SLDL

60kg x 10
80kg x 10
100kg x 10

Incline DB bench

25kg x 8
30kg - 3 x 8

Dips

BW x 15, 9 tris already f u cked lol

Overhead tricep extension with rope pulley - lots of sets/drop sets


Easing back into training, trying to get back into consistent training. Neck is feeling good. Wonder how far I should go with the 5/3/1 and whether I should use it for SLDL... hmmm.

#228 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 31 October 2010 - 04:42 PM

Trained @ Lords Gym Suby

Cycle 1 week 2


Back Squat 5/3/1

Warmup - 40kg x 10, 60kg x 8, 80kg x 5

82.5kg x 3
95kg x 3
105kg x 8

Single arm db rows

32.5kg x 8
40kg x 8
42.5kg x 6
40kg x 8

Incline DB curls

12.5kg - 3 x 10 up to 15kg next week

Preacher curls

32.5kg - 3 x 10 up to 35kg next week

Reverse curls

27.5kg - 2 x 10



BW in the morning 84.5kg

#229 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 06 November 2010 - 03:26 PM

Trained @ Lords Gym Suby WA

Modified my training a bit for a couple of weeks as my shoulder is a bit iffy and right bicep has a bit of tendonitis as a result. Won't be doing any overhead movements or heavy bicep curls for another week to let it settle down.

Squats 5/3/1 Cycle 1 week 3

Warmup - 40kg x 10, 60kg x 8, 80kg x 5

(75%1RM x 5) 87.5kg x 5
(85%1RM x 3) 95kg x 3
(95%1RM x 1 or Max) 115kg x 7 *was supposed to be 112.5 but didn't have any 1.25kg plates*

Only training twice a week so I won't be deloading for week 4. Will just start on the next cycle. Reset 1RM (115 x 7 x 0.0333 + 115 = 142kg) So 142kg is my new 1RM to work off.

Deadlift

70kg x 10
110kg x 5
150kg x 5
150kg - 1,1,1,1,1 no rest, stepping back regripping and pulling again

Not 5/3/1 at the moment, just testing the waters. Felt quite comfortable but I am very weak in the deadlift at the moment. If all goes well I'll be starting a 5/3/1 cycle on the deadlift as well.

Single arm dumbell rows

32.5kg x 6
40kg x 6
42.5kg x 6


That is all.

#230 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 09 November 2010 - 07:01 PM

Trained @ Lords Gym Suby


Back Squat


Warmup - 40 x 10, 60 x 10

82.5 x 5
95 x 5
110kg x 9
110kg x 5

Single arm supported DB rows

35kg x 8
42.5kg - 3 x 6

Short session. Had a big day at work today physically. Lower back felt a bit weak squatting. Still got 9 reps on 110 but was hoping for more. Did 5 reps after to get a bit more volume in.

#231 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 15 November 2010 - 07:40 PM

Trained @ Lords in Suby


Back Squat 5/3/1 Cycle 2 Week 2

40kg x 12
60kg x 10
80kg x 5
90kg x 3
102.5kg x 3
115kg x 7... bit dissapointed, was hoping for 8 or more.

Bent over BB rows

60kg x 10
80kg x 8
90kg x 5
100kg x 5
strip set, 90kg x 5, 80kg x 6, 60kg x 12 only rest was quickly pulling off plates

Lat pulldown

45 x 10
55 x 10
65 x 10

#232 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 20 November 2010 - 08:59 PM

Trained @ Lords in Suby


SMP

Bar x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 7

Incline DB press

30kg - 2 x 8 felt weak after the military press

Incline DB flies

12.5kg x 10
15kg x 10
17.5kg x 10

Rear delt DB raises


10kg x 8
9kg - 2 x 8 god dam I'm weak on these

Dips

BW x 20, 12

Overhead tricep extensions with the rope attachment, 4 sets

BW: 87kg

#233 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 23 November 2010 - 08:13 PM

Trained @ Lords in Subz


Squat 5/3/1 Week 3


40kg x 10
60kg x 8
80kg x 5


95kg x 5
110kg x 3
120kg x 6

100kg x 8

Tried squatting with a belt (inzer lever belt) after my work sets, felt so uncomfortable. I couldn't get the depth I usually get the belt just felt like ti was in the way. I think I'd have to modify my squat style to use the belt, or perhaps I have flexibility issues and the belt is highligthing these. Belt sidelined for now.

Single arm support DB rows

40kg x 6
45kg x 5
45kg x 6
45kg x 6 R, 5 L

4 sets of lat pulldowns with neutral grip bar, went up to about 70kg I think.. for 12 reps.

Preacher curls

30kg x 15
35kg x 10
40kg x 8
40kg x 6

Reverse BB curls

25kg x 8
30kg x 8
30kg x 8

#234 sidewayz

  • Joined:01-March 04
  • Location:Australia VIC
  • Car:1994 180sx

Posted 04 December 2010 - 05:56 PM

Had a few sessions since the last but have been slack on the journal

Todays session @ Lords Suby

Back Squat

40kg x 10
60kg x 10
80kg x 5
90kg x 5
100kg x 5
110kg x 5
115kg x 3
120kg x 3 felt too heavy for 120
125kg x 3 felt much easier than the 120...

Box squats (to box a little bit lower than my sticking point, unfortunately I had no spot so I didn't go very heavy)

80kg x 5
90kg x 5
100kg x 5
105kg x 5
110kg x 5
115kg x 5

Single arm supported DB rows

40kg x 5
42.5kg x 5
45kg x 5
50kg x 5 Struggling with grip on these dumbells

Preacher BB curls

35kg x 10
37.5kg x 8
40kg - 3 x 8

Reverse BB curls


25kg x 8
27.5kg x 8
30kg x 10





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