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Polishn's Training Log - Hardtuned.net

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Polishn's Training Log 

15 replies to this topic

#1 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 29 July 2012 - 09:29 PM

Basically I want to get bigger and stronger, while training for Muscular Endurance (Not sure if that can work?)
Throw anything at me, hate or love. I'm open for suggestions.
Currently I'm 184cm and around 82kg, I've been training bit over a year now since I started, shot up from 68-80kg fairly quick, now I've just been battling between 80-82kg

Goals Short Term: 60kg bench 12reps, BW Squat 12 reps, 50kg Barbell Military Press 12 reps
Goals Long Term: 4 plate dead-lift 1RM, BW Incline Bench 12 reps, Solid 87-90kg

Current 1RM's that I've tested:
Deadlift 140kg
Squat 110kg

I mostly trained around the 6-8 rep range, I really feel like a change that's why I'm changing to the 12-15 rep range, while also trying to train some Muscular Endurance for the army.

I train by myself as my preference of training times are different to my friends times.
I'm fairly new to endurance training so feel free to comment on my wrong/rights!

Starting tomorrow, so we'll see if I prevail!

1st week in: Much harder than I thought, nearly every session,my muscles feel like they are going to rip out from my skin -.- so much pump....

Edited by Polish'n, 08 August 2012 - 06:23 PM.


#2 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 30 July 2012 - 10:41 AM

How many times do you go to the gym a week?

Try mixing in a pump class once a week. My endurance increased heaps once I started doing it regularly. 1 hour of weights with basically no breaks. It helps you out with regular weight training knowing that you can push through your last set and not fail on any reps.

Also maybe try giving 3 sets of 10 a go before going up to 15 reps.

Edited by steveP, 30 July 2012 - 10:43 AM.


#3 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 30 July 2012 - 12:34 PM

If you're looking to join the army, it would be worth looking beyond just lifting isolation exercise.
Being able to deadlift or bench plates doesn't mean you'll be effective in hauling your own body up and over things, so do lots of cardio, resistance training and calisthenic training too.

Mix up your cardio with both long-distance (e.g. 40 minute run) and speed-endurance (e.g. 8x200m @ 800m pace, 3 minutes rest breaks).
Resistance runs can include hill runs, running up steps, running in sand, running in water whilst with a floatation device around your chest (sounds weird but is seriously hard work), etc
Look up calisthenics on Youtube. So many tutorials and videos on there it's not funny. Pullups, muscleups, lever holds, planche training, rope climbing, handstands, etc. Check it out.

Lastly I'll throw parkour in the mix. In itself it won't qualify as conditioning training, but learning and practising basic passment techniques would have to be an advantage should you ever get sent on tour.

#4 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 30 July 2012 - 05:51 PM

@SteveP, i'll try fit that in somewhere were I'll benefit most from it and i go all weekdays right after school
@pmod, I do understand what you're saying because i have sought out multiple forums about the training for army, but right now since I'm just joining i just want the basics, weights at gym and i do around 5-6hours of cardio a week due to soccer training + game day

3:30pm 30/07/2012 session; Shoulders with a little bit of calfs

Barbell Press;
30kgx12
40kgx12
40kgx12
50kgx6
50kgx5 (could not get that last one up FUUUUU)

Read Delt Raise;
7.5kgx12
7.5kgx12
7.5kgx12

Dumbbell Press;
15kgx12
17.5kgx12
17.5kgx12

Lateral Raise;
7.5kgx12
7.5kgx12
10kgx10

Shrugs(On some flat bench machine);
100kgx12
100kgx12
110kgx12
140kgx6

Seated Calfs;
70kgx12
70kgx12
70kgx12
90kgx6

Leg Press Calfs;
200kgx12
200kgx12
200kgx12
240kgx6

Note: 10-12 rep range is so painful ==' not looking forward to leg day!

Edited by Polish'n, 30 July 2012 - 07:33 PM.


#5 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 31 July 2012 - 11:42 AM

I would do the dumbbell press after the barbell press and rear delts last. Work from the heaviest to the lightest as your shoulders should be screwed by the time you get to rear delts.

#6 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 31 July 2012 - 03:49 PM

View PoststeveP, on 31 July 2012 - 11:42 AM, said:

I would do the dumbbell press after the barbell press and rear delts last. Work from the heaviest to the lightest as your shoulders should be screwed by the time you get to rear delts.
So like;
Bb press
Db press
-
-
Rear delt?

Edited by Polish'n, 01 August 2012 - 07:37 AM.


#7 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 31 July 2012 - 04:48 PM

31/07/12 Session: Back + bit of abs

Deadlift;
NoBarx20
70kgx12
80kgx12
80kgx12 (Forearms felt like they're going to rip!)
110kgx1
120kgx1

Overhand Rows;
70kgx12
70kgx12
70kgx12

Wide-Grip Pull ups;
BWx7
BWx6
BWx7 (not very good with pull ups ==')

Reverse Row(Iso-lateral D.Y row);
50kgx12
50kgx12
50kgx12

T-Bar Row;
50kgx12
50kgx12
50kgx12

Crunches;
60lbsx12
60lbsx12
60lbsx12

Obligues(not sure proper name, but it's were you have weight on one hand and go up and down on your side);
22.5kgx12
22.5kgx12
22.5kgx12

Bench leg raise;
BWx12
BWx12
BWx12

#8 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 01 August 2012 - 05:58 PM

1/08/2012 Session: Biceps and Triceps

Close-Grip Bench;
40kgx12
40kgx12
40kgx12
50kgx6

Overhead Raise(dumbbell);
22.5kgx12
22.5kgx12
22.5kgx12

Skull Crushers;
50lbs+5kgx12
50lbs+5kgx12
50lbs+5kgx12

Z-Bar Curl(close);
60lbsx12
60lbsx12
60lbsx12
70lbsx6

Wide-Straight bar curl:
20x12
20x12
20x12

Dumbbell Standing Curl;
10kgx12
10kgx12
10kgx12


#9 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 02 August 2012 - 04:38 PM

2/08/12 Session: Legs

Squats;
50kgx12
60kgx12
60kgx12
80kgx3
100kgx1

Walking Lunges;
17.5kgx12
17.5kgx12
17.5kgx12

Leg Press;
40kgx20
80kgx15
110kgx10

Stiff Leg Deadlift;
50kgx12
50kgx12
50kgx12

Lying Hamstring Curls:
54kgx12
54kgx12
54kgx12

Standing Calf Raise;
7th blockx12 ( not sure the what but it has plates numbered 1 - xx )
7th blockx12
7th blockx12

Donkey Calf Raise;
164kgx12
164kgx12
164kgx12


#10 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 03 August 2012 - 04:54 PM

3/08/12 Session: Chest and some abs

Bench Press super set with Incline seated press(Until fail);
50kgx12
50kgx12
55kgx12
70kgx3
70kgx3

Incline press super set with seated press(Until fail);
50kgx12
50kgx12
50kgx12

Decline Press;
45kgx12
45kgx12
45kgx12

Incline Dumbbell;
17.5kgx12
17.5kgx12
17.5kgx12

Slight Incline flys;
12.5kgx12
12.5kgx12
12.5kgx12

Leg Raise;
bwx12
bwx10
bwx12

Weighted Crunch;
70lbsx12
70lbsx12
70lbsx12

Plank;
BWx1min
BWx1min
BWx1min


#11 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 04 August 2012 - 07:47 PM

Saturday: Game day for soccer/rest day
Sunday: rest day

#12 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 06 August 2012 - 05:19 PM

6/08/12 Session: changed a few things around, much more pain in the shoulders -.- hahah;

Barbell Press;
35kgx12
40kgx12
40kgx12
50kgx6
50kgx6

Dumbbell Press;
15kgx12
17.5kgx12
17.5kgx12

Lateral Raise;
7.5kgx12
7.5kgx12
10kgx10

Upright Rows;
60lbsx12
60lbsx12
60lbsx12

Read Delt Raise;
7.5kgx12
7.5kgx12
7.5kgx12

Seated Calfs;
70kgx12
70kgx12
70kgx12
90kgx6

Leg Press Calfs;
200kgx12
200kgx12
200kgx12
240kgx6

#13 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 08 August 2012 - 06:22 PM

8/08/12 session: Bicep's and Tricep's

Close-Grip Bench;
45kgx12
45kgx12
45kgx12
55kgx6

Overhead Raise(dumbbell);
25kgx12
25kgx12
25kgx12

Skull Crushers;
50lbs+10kgx12
50lbs+10kgx12
50lbs+10kgx12

Z-Bar Curl(close);
60lbsx12
60lbsx12
60lbsx12
70lbsx6

Wide-Straight bar curl:
20x12
20x12
20x12

Dumbbell Standing Curl;
10kgx12
10kgx12
10kgx12

#14 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 09 August 2012 - 03:52 PM

9/08/12 Session: Legs

Squats;
50kgx12
60kgx12
60kgx12
80kgx3
100kgx1

Walking Lunges;
17.5kgx12
17.5kgx12
17.5kgx12

Front squats;
45kgx12
45kgx12
45kgx12

Stiff Leg Deadlift;
50kgx12
50kgx12
55kgx12

Lying Hamstring Curls:
54kgx12
54kgx12
54kgx12

Standing Calf Raise;
7th blockx12 ( not sure the what but it has plates numbered 1 - xx )
7th blockx12
7th blockx12

Donkey Calf Raise;
164kgx12
164kgx12
164kgx12

#15 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 10 August 2012 - 04:40 PM

10/08/12 Session: Chest and some abs

Bench Press super set with Incline seated press(Until fail);
50kgx12
50kgx12
55kgx12
70kgx3
70kgx3

Incline press super set with seated press(Until fail);
50kgx12
50kgx12
55kgx12

Decline Press;
45kgx12
45kgx12
45kgx12

Incline Dumbbell;
17.5kgx12
17.5kgx12
17.5kgx12

Slight Incline flys;
12.5kgx12
12.5kgx12
12.5kgx12

Leg Raise;
bwx12
bwx10
bwx12

Weighted Crunch;
70lbsx12
70lbsx12
70lbsx12

#16 Polish'n

  • Joined:09-April 12
  • Location:Australia SA
  • Car:'91 S13 Silvia

Posted 30 October 2012 - 10:24 AM

Thought I'd update this.
Finished my 10 week endurance training, improved a lot, at one stage I was 87kg!! Felt so good then, now I'm doing some heavy strength training 6 reps, once I hit 8 I move up in weight

Currently : 17yr, 185cm, 85-86kg

---Shoulders---
Barbell press
65kgx7
Dumbbel press
30kgx6
Power cleans(still learning!)
40kgx6
Lateral raise
15kgx7
Rear delt
12.5kgx6

---Back---
Deadlift
(Stopped for a month or so because of my lower back)
Rows
110kgx6
Wide pull ups
7
ISO-lat row
80kgx7
T-Bar
70kgx6

---Bi & Tri---
Close grip bench
80kgx7
Over head raise for Tri
40kgx6
Skull crushers
45kgx6
Ezy-bar curl (close+seated)
40kgx6
Wide-straight bar
35kgx6
Dumbbel curl standing
15kgx6(each arm)

---Legs---
Squat
80x8( 3 sets)
110x6(3 sets)
Front squats
55kgx6
Stiff leg deadlift
80kgx6
Lying hamstring curl
82kgx6
Standing calf raise
Number 14 block(not sure kg, 20 is the max)x6
Leg press calfs
300kgx6

---chest---
Bench press barbell
80kgx6
Incline press
70kgx6
Machine decline
100kgx6
Incline dumbbel
32kgx6
Pec deck flys
55kgx6


Pretty much it! Any advice of help please comment :)

Edited by Polish'n, 30 October 2012 - 10:25 AM.






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