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Bluey

Blueys training log

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Hey im Simon, currently 109-110kg and aiming to build some size and lose a spare tyre. Im 6"6 or 199cm.

 

Started the skinny guy routine last night with remotegt. Now I have a benchmark to build from. results below:

 

Breathing Squats: 1x16 1x20 30kg

 

Light Pullovers: 1x10 1x12 12kg

 

Military Press: 2x8 1x4(point of failure) 30kg

 

Bent Rows: 3x8 40kg

 

Incline Press: 2x4 1x2 60kg

 

BB Curls: 2x12 25kg

 

Dips (machine aided): 9 and 6

 

I think im eating pretty good, im working by the caveman rule, if he couldnt get it, neither can I (excluding protein shakes and skim milk)

 

Goals -

 

6 Months - Squat 125kgs 2x20, Mil Press - 70kg 3x8 Bench - 90kg 3x8 Dips: 2 x 10 UNaided

and

not look like such a fatty in the mirror.

 

I havent tried a deadlift or a powerclean yet but give me time, probably have a go at it next fortnight with Brendon at Crossfit.

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Well done Simon, youre in good hands. Your goals are easily achievable. Hope to see you at a PTC comp in the near future

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Thanks Markos, would be great to get down there and see (maybe enter) a comp :)

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HIIT last night,

 

30 secs on 30 secs off

 

8 sets of

 

- skipping

- burpees

 

4 set of thrusters - 15kg

4 set of bent row 30kg

 

aiming to get up to 12 sets.

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BURPEES !!! ARRRRR

 

There killer hey ! haha .. i have horrible memory's of pyramiding with them to 50 and back down with boxing intervals in between !!

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hate em. But shit they work ya.

 

EXCELLENT demonstration video: :lol:

(how do you embed videos)?

 

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More skinny guy training.

 

I REALLY need a bench at home :(

 

Squats 1x20 1x15 with 35kg (up the weight next set)

 

Pullovers 2 x12 with 12.5kg

 

Mil Press: 1x7 1x6 1x4 with 35kg

 

Bent Rows: 3x8 with 40kg

 

I dont have anything to do an incline press on so I floor press

 

floor press: 2x8 1 x4 55kg

 

BB Curls 2x8 35kg

 

Dips (i dont have anything to do proper dips on at home so i do these instead) tricepdip.jpg

is that still OK?

2x20 dips.

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i do the same dips at you at the moment !! but legs straight at first i then bring them in to get out a few more as its a bit easier with your legs closer... you can also try putting your feet up on another chair or bench so your off the ground and placing weights on your legs to add more resistance...

 

However.. a proper dip is for chest and tri's and few other parts... bench dips only really work your tri's i think. so sooner you can do proper ones the better !

 

im going to try make a dip station up at work and screw it to the block wall in garage at home... !!

Edited by Paulg

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yeh I stick my legs out straight too.

Thanks mate :)

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Forgot my training book so did last nights weight from memory...

 

Squats: 1x15 1x20 40kg

 

pullovers: 12x13kg 12x17kg

 

Standing MP: 2x8 35kg 1x3 35kg

 

Bent Rows: 3x8 40kg (i HATE bent rows <_>

 

Incline Press: 3x8 40kg. I need a bench seriously.

 

BB Curls: 2x8 30kg

 

Dips 2x20

 

HIIT tonight... yay.

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Been slack and havent updated the log...

 

24/7/09

Squats: 20x50kg 15x50kg

 

Pullovers: 2x12x17kg

 

Mil Press: 8,7,5 35kg

 

Bent Rows: 3x8 45kg

 

Incline Press: 2x8 40kg

 

BB curls: 8 x 35kg 4x35kg

 

Dips: none

 

27/7/09

Squats: 20x55kg 15x60kg

 

Pullovers: 2x12x20kg

 

Mil Press: 8,2,7 40kg

 

Bent Rows: 3x8 47.5kg

 

Incline Press: 2x8 40kg

 

BB curls: 8 x 35kg 8x35kg (my right forearm is HURTING whilst doing this, ill have to check my technique)

 

Dips: 30, 25

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BB curls: 8 x 35kg 8x35kg (my right forearm is HURTING whilst doing this, ill have to check my technique)

 

Looked at youtubz vids. I am doing it wrong :rolleyes:

 

Ill readjust my technique and drop the weight down.

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to bad we both don't live near eachother !! we would make good training partners lifting similar weights !!

 

how do you feel about routine so far ??

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where are you living mate?

 

Im feeling pretty good. Biggest wish is I had a squat rack and bench. its pretty hard to put 60kg on your shoulders without a rack.

 

Im inspired by how much more I can lift in just 2 weeks. I know itll slow down sooner or later though.

 

I think im going to sell my home weights and start going to a gym nearby once I run out of plates at home.

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Went a backyard gym with remotegt (Brendon) on Wednesday, was great to train with some other lifters, get some pointers on my technique and try some new lifts :)

 

29/7/09

 

Squats: 20 and 15 65kg

 

Pullups (band assisted) 3x3. I am s h i t at these, def a weakness to work on.

 

kettlebell overhead press: 3x8 with 16kg (i think) bells

 

Bent Rows: 3x8 50kg

 

Bench Press: 3x8 45kg

 

Deadlift: 3x5 70kg

 

Dips 2x20

 

kettlebell complex to finish off.

 

 

Did not train on Friday due to driving to Melbourne, boys trip, footy+casino etc

 

Back to it tonight :)

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04/08/09

 

Squats: 3x70kg got pain in lower back so stopped. Its getting pretty hard to get the bar up on my shoulder with no assistance or rack. Think it may be time to start going to a gym and sell the home weights.

 

Pullovers: 2x12x25kg

 

Mil Press: 8,4,5 40kg

 

Bent Rows: 3x8 55kg

 

Incline Press: 3x8 45kg

 

BB curls: 2x8 25kg, i adjusted my technique and lowered the weight, found I wasnt getting pain through my forearm

 

Dips: none

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7/8/09

 

Squats: 20x50kg 15x50kg

 

Pullovers: 2x12x25kg

 

Mil Press: 8,5,4 40kg

 

Bent Rows: 3x8 55kg

 

Incline Press: 3x8 45kg

 

BB curls: 2x8 25kg,

 

Dips: 30, 25.

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10/8/09

 

Had a mate over yesterday to train with which made things easier :)

 

Squats: 20x60kg 15x60kg

 

Pullovers: 2x12x25kg

 

Mil Press: 8,8,6 40kg (nearly there!)

 

Bent Rows: 3x8 55kg

 

Incline Press: 1x8 45kg 2x8 50kg

 

BB curls: 3x8 25kg,

 

Dips: 30, 20

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11/8/09

 

Crossfit. 20 secs on 10 sec rest 8 rounds

 

- Pullups

- Situps

- Pushups

- Squats

 

me = owned

 

12/8/09

 

 

Squats: 20x72.5kg 15x72.5kg (new PB)

 

Pullovers: 2x12x24kg kettlebell. Its harder with a KB than a dumb bell.

 

Mil Press: 8,8,8 40kg Finally locked out 3x8 at 40kg! Ill up it next week :)

 

Ring Rows: 3x8 Bodyweight

 

Bench Press: 2x7 1x6 60kg

 

BB curls: 2x8 25kg, time to up this as well

 

Dips: 30, 18

 

13/8/09

 

Crossfit.

 

5 rounds

 

- 400m run

- 30 sit ups

- 15 reps deadlift (2x 115kg 3x90kg)

 

me = spectaculary owned. 31 mins 30 secs (ish)

 

Rest Fri/Sat/Sun and back into it Monday.

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17/8/09

 

Squats: 5x40kg 20x75kg 15x75kg

 

Pullovers: 2x12x25kg

 

Mil Press: 6,0,6 42.5kg

 

Bent Rows: 3x8 60kg

 

Incline Press: 1x6 60kg 2x5 55kg

 

BB curls: 2x8 30kg,

 

Dips: 25, 12

Got on an actual dip station on the weekend, pulled 6 proper full dips. :)

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18/8/09

 

Crossfit

 

Five rounds for total reps of:

 

Barbell Thrusters, 15 seconds (40kg's)

Rest 45 Seconds

Pull-ups, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 Seconds

 

My Score = 75.

 

Im going to go for some 1RMs tonight.

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19/8/09

 

Squats: 5x40kg 10x80kg 1x130kg Probably couldve gone to 140kg but was rushed

 

Mil Press: 8,7,4 40kg this is my weakest and slowest improving press :( any thoughts on how to improve?

 

Bent Rows: 3x8 60kg

 

Only a short session last night.

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20/9/09

 

Crossfit

Five rounds for time of:

 

Hang Power Snatch, 30kg's 15 reps. (These are ridiculous.)

 

Run 400 meters

 

16 mins 54

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24/8/09

 

Squats: 5x40kg 15x80kg 1x80kg

 

Pullovers: 2x12x21kg

 

Mil Press: 8,8,3 42.5kg

 

Bent Rows: 3x8 65kg

 

Incline Press: 3x8 55kg

 

BB curls: 2x8 30kg,

 

Dips: 25, 20

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25/8/09

 

Crossfit

 

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

 

Completed 6 rounds. Utterly shagged.

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26/8/09

 

Squats: 10x40kg 20x90kg 15x90kg

 

Pullovers: 2x12x25kg

 

Mil Press: 8,8,3 2x20KG kettlebells. heaps harder then with a bar :wacko:

 

Ring bodyweight pullups: 3x8

 

bench Press: 3x8 60kg

 

BB curls: 2x8 35kg,

 

Dips: 6, 5 (proper dips)

 

Pretty happy to have squatted 90kg and pressed 60kg for reps. Looking back just 10 weeks ago I couldnt do close to that. :thumbsup:

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27/8/09

Crossfit

 

* 50 Pull-ups

* 400 meter run

* 40 kilo Thruster, 21 reps

* 800 meter run

* 30 kilo Thruster, 21 reps

* 400 meter run

* 50 Pull-ups

 

For Time

26mins 34secs, utterly destryoed. Sore shoulder after 2nd round of thrusters.

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Ive been knocked down with a head cold, its shit. Nearly fainted doing squats on Monday :unsure:

 

So 31/8/09

Squats: 5x50kg 7x92.5kg 10x92.5kg

 

Pullovers: 2x12x25kg

 

Mil Press: 8,8,7 40KG

 

Bent Row: 3x8 70KG

 

bench Press: 1x8 1x7 1x6 62.5kg

 

Felt quite ill at this point and stopped. Dropped the bar when benching and didnt have a spot, was pretty awkward to get out from under it.

 

1/9/09

 

Crossfit:

Toughest Xfit ever. I finished it but collapsed on the ground. Had symptoms of cold then too which prolly didnt help.

For Time:

Run 200m

10 Hang Squat Cleans (40/50kg's)

25 pull Ups

Run 400m

15 Hang Squat Cleans

35 Pull Ups

Run 800m

20 Hang Squat Cleans

50 Pull Ups

Run 400m

15 Hang Squat Cleans

35 Pull Ups

Run 200m

10 Hang Squat Cleans

25 Pull Ups

 

30kg's Squat Cleans /Blue band pull ups, 38 mins 22

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Still feeling pretty shit so just a short workout :sick:

 

7/9/09

 

Squats: 5x50kg 20x90kg 15x95kg

 

Pullovers: 2x12x25kg

 

Mil Press: 4x45kg 8,7 35KG

 

Got my wife in the garage to train with me, had to get her to man up a bit though when I was squatting

 

"oooo be careful! dont hurt yourself" was NOT helpful to my concentration. :lol:

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