NJs training log starting 23/8/10
Posted 23 August 2010 - 06:16 PM
Have had a bad run lately, bad virus and then a shoulder injury as well as severe shin splints from over training my legs to soon coming back from the virus.
First day back into weights today for nearly 3 months off, took it fairly easy, shoulder still isnt 100% so cant do overhead presses or much benching at the moment so concentrating on core and legs for now till the shoulder is 100%.
Shoulder rehab stuff;
Lying L flys 4kg 15, 12, 10
lying flys 12, 10, 10
Squats 2x20 60kg ( felt good for a long break with no real leg training )
Kettlebell SLDL 36kg 2x30
BB Shrugs 4x10 87.5kg
BB curls 12x 30, 10x 32.5, 8x 35, 6x 35
Still feel a bit weak in the upper body from the shoulder but hopefully will be back at 100% soon.
Posted 27 August 2010 - 07:25 PM
Shoulder still not real flash today, did the following just to see how it would go;
felt ok still could go a lot heavier but didnt want to push to hard
Slow strict push ups 20,15 and 12
Shoulder rotator exercises
Posted 29 August 2010 - 02:37 PM
Posted 31 August 2010 - 04:22 PM
Shoulder feeling ok today about 95%.
Warmed up with a couple of sets of KB thrusters.
Dumbell chest press
8x 15kg each side
5x5 25kg each side ( felt ok but shoulder still isnt strong enough to go much heavier )
Shoulder stuff, Lying L flyes and Lying flyes, stretches etc.
Deadlifts felt good, confident can easily pull 150+ in the next week or 2.
Posted 01 September 2010 - 09:33 PM
Did some cardio today.
KB thrusters with 2x 12 kg kettlebells 5x 20 reps ( need to invest in another 16kg KB so i have a pair of 16`s )
KB 2 handed swings 20kg KB 5x failure in between each set of thrusters.
Around 1 minute rest between each set.
Posted 02 September 2010 - 07:00 PM
Did some more cardio today and some other small stuff, tried CG bench but shoulder wasnt agreeing so will wait that out a bit more.
Warmed up shoulders with the usual Lying L flyes and Lying flyes and stretches.
Kettlebell thrusters 3x20 2x12kg
Supersetted with Swings 3x failure 28kg
KB windmills 3x 5 each side
KB Around the world 2x failure 28kg
Push ups 3x20
Sit ups ( yea i was bored ) 50+ reps
Posted 05 September 2010 - 01:53 PM
Did some shoulder stuff as usual, really paying off, its almost good to overhead press well again now
10 x 70kg
10 x 90kg
8 x 110kg
5 x 120kg
Dumbbell bench press 8, 7, 7 25kg dumbbells ( shoulder felt good! )
KB Swings 28kg kettlebell 5 sets till failure ( around 30+ reps each set )
Posted 10 September 2010 - 02:09 PM
Thrusters 3x20 with 12s
supersetted with 2 arm swings 3 x failure 28kg
SLDL 36kg KB 3x25
Posted 10 September 2010 - 02:14 PM
Shoulder was feeling good today so tried overhead pressing and felt good, 99% healed
Lying L flyes super setted with Lying flyes 2x failure
Military press 3 x 8 37.5kg ( light but its a start )
Bent rows 3 x 8 67.5kg
1x 80kg PB
1x 82.5kg PB
SLDL 2x20 70kg
Posted 15 September 2010 - 04:53 PM
Shoulder workout ( shoulder is 100% now will be back into overhead stuff and benching again asap ))
Seated shoulder raises 2x 12 7.5kg
Lying L flyes supersetted with lying flyes 2x failure
1x 142.5kg = PB
1x 147.5kg new PB
missed second attempt at 147.5kg
100x push ups 20, 20, 20, 15, 15, 11 ( was absolute failure face planted the floor on the 12th rep attempt of the last set )
Posted 17 September 2010 - 11:24 AM
Warm up with 2x fast sets of KB thrusters to failure with 12`s
Military Press 42.5kg 3 x 8 ( only got 6 reps on second set, mental fail )
5 x 3 72.5kg
1x 82.5kg = PB
1x 85kg new PB
SLDL 2 x 20 70kg
Barbell curls 37.5kg 9, 8, 6
KB 2 handed swings 36kg KB 2 x 30
Posted 18 September 2010 - 09:45 AM
Bit of a cardio sesh this morning, had a shit night last night and felt like getting a bit of a endorphin rush
Kettlebell thrusters 3 x 20 with 12kg KB`s
supersetted with 2 arm KB swings 3 x failure ( 30 or so each set ) 36kg KB
100 push ups
50 quick sit ups ( dont know why just felt like doing them... )
Feel 200% better now
Posted 20 October 2010 - 05:00 PM
Ok so lets start this again, Monday 18/10
Was pretty destroyed after a long shift at work and not a lot of sleep... Body weight 83kg
- Rotator cuff exercises 3x sets till failure ( Lying L flyes supersetted with lying flyes, Seated shoulder raises )
- 120 push ups ( 6x20 )
-100 sit ups ( not sure why just felt like doing them... )
- Good stretching session
Posted 20 October 2010 - 05:06 PM
- Warm up KB thrusters 2x20 12kg`s
- Power cleans 5x 67.5kg
1x 95kg new PB
1x 95kg MISSED
- SLDL 2 x 20 82.5kg ( failed hard on last rep of second set... bar went one way i went the other was pretty funny looking back at it )
- Barbell shrugs 5 x 10 82.5kg ( full range of motion not half reps )
- Bar bell curls 12x 32.5kg
- Dumbell hammer curls 3x failure 7.5kg`s ( just wanted to finish my arms off they were buggered after this session )
Very happy at the moment, long term goal is 100kg for cleans, getting close to that, havent really been hitting the weights to hard yet strength has gone up nicely as has body weight, diet has been very good for a long time now and the results are starting to show
Posted 21 October 2010 - 08:34 PM
5 x 20 KB thrusters 12kg KB`s, 45 seconds rest between each set ( really really destroyed by last set, managed to complete it but only just )
4 x 25 KB 2 handed swings 36kg KB 1 minute rest between each set
Total session time of around 20 minutes
Posted 22 October 2010 - 12:45 PM
Warm up: 1 x 15 45kg
5 x 10 60kg ( 12,11,11,11,10 ) Still light but shoulder is still a tad tender at times at the moment dont want to risk tearing it again.
1 x 10 90kg
1 x 10 110kg
1 x 5 130kg
5 x 5 142.5kg
1 x 20 100kg ( just wanted to see how it would go, felt really light, will aim for 25 next time )
Posted 24 October 2010 - 12:17 PM
Bit of cardio today
Kettlebell thrusters 5 x 20 ( 1 minute rest between sets ) 12kg KB`s
Kettlebell swings 4 x 25 ( 1 minute 30 sec rest between sets )
Barbell curls 3 x failure 13/9/7 35kg
supersetted with DB hammer curls 3 x failure
Quick session was going to leave it at just kettlebells but dont really target arms much so thought stuff it.. compounds for all 3 sessions this coming week so...
Posted 27 October 2010 - 11:57 AM
Shoulder rotator cuff exercises
Seated L flyes 3x failure 10kg
Lying L flyes 3x failure ( 15-18 reps ) 3.5kg supersetted with Lying flyes 3x failure 2.5kg ( 12 or so reps )
Push ups 25/20/20/20/20/16
Sit ups feet unheld x50
feet held x50
Posted 27 October 2010 - 12:02 PM
Kettbell hammer curls and overhead press warm up
Bench press 10 x 50kg
Deadlifts 10 x 90kg
8 x 110kg
5 x 130kg
1 x 140kg
1 x 145kg
1 x 150kg
1 x 155kg
1 x 160kg
1 x 165kg NEW PB
PPP 200kg program week 1 145 x 5, 140 x 5, 135 x 5, 130 x 5, 130 x 5 ( i know doing this after the amount of pulls i had already done was a bit silly but it felt fine and had plenty left in the tank )
Barbell curls 32.5 kg 20/12/11
supersetted with DB hammer curls 7.5kg till failure
Posted 28 October 2010 - 04:03 PM
Felt really slack today but pushed on to do some kettlebells anyway..
Kettlebell thrusters 12kg bells, 25/25/25/15 nearly fainted on last set ( felt more tired than i thought )
Kettlebell 2 handed swings 3 x 35 36kg bell
Kettlebell clean and jerk alternating each arm 28kg bell ( just random sets for 5 or so minutes )
kettlebell clean 36kg bell alternating each arm
Posted 02 November 2010 - 02:28 PM
Did some sprints and kettelbell circuits today.
4 x 100m sprints walk back to the other side for rest in between sprints.
Circuit work i set up a 12kg kettelbell on one end of the oval and a 16kg on the other 100m appart. Did 4x sets from each end to the other alternating between KB snatches for 10 reps each arm on the 12kg kettlebell and overhead press for 10 reps each arm with the 16kg bell running between the kettlebells each set. Rested 2 minutes and then did the circuit again, nice steady cardio that really maintains a high heart rate.
Seemed to have slightly pinched my sciatic nerver doing sprints, left upper leg and arse cheek is a bit numb and sore after i cooled down. have to keep an eye on this.
Posted 02 November 2010 - 02:30 PM
Felt really really slack today, just couldnt get motivated, women shit on my mind was making me lose focus big time, took 2 scoops of no xplode ( i usually never take pre workout supps but i needed the caffeine hit today )
Warm up 2 x 20 KB thrusters
some light bench press
Bench press PPP 100kg program week 1
5 x 72.5, 5 x 70, 5 x 67.5, 5 x 65, 5 x 65. Felt good, form was good and smashed out a 6th rep on the last set.
5 x 50kg
5 x 50kg
3 x 50kg
5 x 47.5kg
5 x 47.5kg
Deadlifts PPP 200kg program week 2
150kg x 5, 145kg x 5, 140kg x 5, 135kg x 5, 135kg x 5. Felt ok, grip strength failed slightly on first set and only got 3 reps first go, so rested a few minutes and started again got it no worries second time. Still felt very very heavy though... but managed to complete the sets fine.
Bar bell curls
37.5kg x 3 sets supersetted with 7.5kg DB hammers, then 32.5kg x 2 sets supersetted with 7.5kg DB hammers.
2 x 20 28kg KB, had a slight bit of sciatic pain in my left upper leg and arse cheek, did 2 sets of these nice and slow and with good stretch and it really helped ease the pressure. Seemed to have pinched the nerve slightly when doing sprints last week
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