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dan^s15

Dan's Training Log

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Hey Fella's - don't know why i havn't started one of these, but anyway... here's my first post.

 

Stats:

Age:21

Weight:92KG

 

Training for 1 FULL Year as of 10th of September [ consistently ]

 

 

 

 

Sunday, 04/10/2009

 

Bench Press - recently have injured my left delt. unable to bench anything heavier at the moment. really concentrating on explosive pressing

 

Bar x 10

Bar x 20

Push Ups x 10

60KG x 10

60KG x 15

 

 

100KG x 10

100KG x 10

105KG x 8

107.5KG x 6

110KG x 5

107.5KG x 4

105KG x 7

105KG x 7

102.5KG x 5

100KG x 4

 

 

Dips

 

BW x 15

BW x 15

BW x 10

BW x 8

 

BW+20KG x 5

BW+20KG x 3

BW+25KG x 1

 

Comments: have been feeling off recently, as i am trying to lean [ something i have never done before ]. My calorie intake is much lower and because of this... i just never feel 100%.

 

Overall, i think i gave it my best... chest is gonna be hurting tomorrow :)

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Sprinting/Walking

 

Warm Up:

 

800M jog

 

100M/80M

100M/80M

100M/80M

 

0M/200M

 

100M/80M

100M/80M

100M/80M

 

0M/300M

 

95M/80M

95M/80M

80M/400M

 

Light Squat Session of the week:

 

Squat

 

120 x 10

125 x 10

127.5 x 10

 

Pause Squat

 

110 x 5

115 x 5

115 x 4

 

Comments: didn't really feel to good this morning.. because i am trying to lean up and fit in squats 2 times per week. the sprinting is really getting in the way. Still pulled off quite a tiring session. Definitely wont be sprinting before my heavy squat day :P

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Little Update:

 

Last week, was the first week i started my ' get lean ' diet and training plan. This is actually the first time i am attempting this - as in the past iv always wanted to get stronger, bigger and really just didn't give a shit about how i looked - as long as it wasn't a massive fat shit.

 

Since first starting the new diet - which has brought me from a 7000-9000 caloric diet, down to a 2700-2800 caloric diet. I have come from 92.3KG's @ Monday, September 28th to 90.1KG's @ Tuesday, October 6th.

 

At this current point in time, my strength has not decreased - i am actually surprised i am still able to lift at the rate i am, with the amount of energy i consume per day.

 

I have not wavered from my diet, still following it letter by letter. I have to admit it is extremely frustrating mentally and physically, coming from such a large caloric diet straight down to an almost [ or what it feels like ] a $%cK all diet.

 

 

This is my diet - if anyone is interested............... probably not, hahaha

 

Breakfast: 80G Of Oats + 2 scoops of whey in water

 

Post training Meal: 3 boiled egg + 2 scoops of whey in water + small banana

 

Morning tea: 80G's of cooked brown rice + 100g of tuna in olive oil

 

Lunch: 300G of grilled chicken breast + 125g of steamed vegetables

 

Afternoon tea: Small Apple + 1 scoop of whey in water

 

Dinner: 320- 350g of grilled chicken breast

 

Before Bed: Scoop of Casein in water

 

 

feel free to comment on my diet, or ways to improve it.

 

Rough Calculations [ dont have them infront of me at the moment ]

 

2700-2800 Cals

 

360g of protein

 

190-200g of carbs

 

20g of saturated fats

 

70g of total fats

 

25-30g of dietary fibre

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Wednesday, 07/10

 

 

Sprints/Walk

 

100M/100M

100M/100M

100M/100M

100M/100M

150M/50M

50M/50M

 

0M/200M

 

 

 

Conventional Style Deadlift

 

Bar x 10

40KG x 10

60KG x 10

100KG x 10

 

160KG x 7

170KG x 6

180KG x 4

180KG x 5

180KG x 4

182.5KG x 2

185KG x FAIL - wouldn't leave the ground, haha

 

Chins

 

BW x 10

BW x 10

BW x 12

BW x 8 - grip was dieing hard from the deadlifts before

 

Good Morning's

 

Bar x 10

Bar x 15

40KG x 10

60KG x 8

60KG x 6

 

Roll Outs

 

60KG x 8

60KG x 8

60KG x 5

 

 

Comments: Overall an alright day, wasnt feeling very explosive with my deadlifts today.

 

Chins felt good, since dropping 2KG's.. definitely feels alot easier, pulling up is a lot more explosive.

 

Will have to see how my squats go tomorrow! :S!!

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Thursday, 8/10

 

Big Squat Day.

 

Bar x 20

Bar x 15

 

60 x 10

60 x 10

 

100 x 5

100 x 5

130KG x 17 - i am absolutely devastated i didn't get it - i belive i could have gotten 3 more reps out.. but unfortunately after completing rep 17, i went down and moved forward onto my toes... and FUKED myself - because of this.. the punishment began

 

140KG x 8

140KG x 6

140KG x 4

 

130KG x 5

130KG x 5

130KG x 5

 

----threw up----- took me about.. 5 mins to clean up..

 

135KG x 5

135KG x 5

135KG x 5

135KG x 4

 

125KG x 5

125KG x 5

125KG x 3

 

----threw up again---- another 5 mins down the drain.

 

120KG x 5

120KG x 5

120KG x 4

100KG x 10

 

140KG x 1

142.5KG x 1

 

 

The End.

 

 

Comments: today had to have been one of the biggest squat days i have ever done. fueled by rage.. i expect much more out of my squat days from now on...

 

ps. the reason why i thought to myself to do so many sets was because i wanted to work on my form.. and punish myself for being a fukin retard and missing those last 3 reps.

 

 

i will get it next time...

 

next attempt will be in 2 weeks time - and i am going to get it.

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Dont kill yourself though champ, rage is useful to a point but dont overdo it and start tearing your muscles up for the sake of teaching yourself a lesson.

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lol.

 

thanks for the concern mate

 

im feeling absolutely fantastic at the moment [ mentally very proud of myself, physically drained ]

 

very satisfied with my workout............... but still very disappointed i cant claim i did 130 x 20. i really really wanted it... oh well

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but still very disappointed i cant claim i did 130 x 20. i really really wanted it... oh well

 

No probs mate, I want to hit 130x20 before christmas :)

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but still very disappointed i cant claim i did 130 x 20. i really really wanted it... oh well

 

No probs mate, I want to hit 130x20 before christmas :)

 

that's awesome man.

 

i hope you get it!

 

i just find it so hard to do high reps of anything since iv cut my calories...... anyway... 2 teaspoons of concrete and a glass of water should do me fine.

 

Little Update - Friday, 9/10 - The Aftermath..

 

Walking, sitting, shitting, eating, driving are challenging tasks.

 

also, eating my post work out meals makes me feel absolutely bloated now.. my body is getting used to the pissy little food intake i have.

 

Weighed myself thing morning when i woke up

 

 

89.6KG's

 

my starting weight once again last Monday was 92.3KG's. lets hope the fat keeps coming off!

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Update: Saturday, 10/10 - Day 2 Of Squats

 

Still in a lot of pain, went for a 4KM walk this morning, found it extremely hard to keep a decent pace going - but still did it :)

 

 

so as you guys know.. my goal is to get down to 77-80KG's by the end of November - Today is the 12th day in - i weighed in at an awesome 89.0KG's

 

 

so it is a 3.3KG loss in total to date.

 

i am expecting it to really slow down, but hoping to at least keep a 1KG loss per week.

 

something i have found pretty funny is when i eat my tuna in olive oil - the olive oil taste farKing awesome. i think its the only meal where i can taste some sort of fat, hahaha

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Sunday, 11/10

 

Flat Bench press

Bar x 10

Bar x 15

60KG x 10

60KG x 10

80KG x 10

80KG x 10

 

 

110KG x 5

110KG x 5

110KG x 5

110KG x 5

110KG x 4

110KG x 3

 

[ 1 min and 10 second rest between each set ]

 

Dips

 

BW x 15

BW x 15

BW x 12

 

BW + 20KG x 5

BW + 20KG x 3

BW + 25KG x 1

BW + 30KG x 1

 

[ 1 min 30 seconds rest between each set ]

 

Comments: Today was a terrrrrrrible day - had the worst sleep known to man, woke up this morning to go for my sprints but it weather was shitty, looked like it was just about to storm or something.

 

Wasn't any good today

 

tried to incline press today, unfortunately still getting sharp pains through my shoulder - so i stopped. really missing my incline bench :(

 

oh well, lets hope for a better bench session next week!

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Monday, 12/10

 

Sprint/Walk

 

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

 

Rest - Walk 300M

 

100M/100M

100M/100M

100M/100M

100M/100M

50M/50M

50M/ Warm down walk 300M

 

 

Chins

 

BW x 15

BW x 9

BW x 9

BW x 9

 

Bent Rows

 

70KG x 10

70KG x 10

75KG x 9

80KG x 6 - stopped because i was getting into bad form.

75KG x 8

 

 

Pull Overs

 

45KG x 8

45KG x 8

45KG x 7

 

[ gym needs heavier dumb bells ]

 

Good Morning's

 

Bar x 10

Bar x 10

 

40KG x 10

40KG x 10

40KG x 10

40KG x 8

40KG x 8

 

Roll Outs

 

60KG x 5

60Kg x 5

 

 

Comments:

 

Lower back is still healing up from my massive squat session last week. today's workout was a bit messy. not very happy with it. just felt shit in general :(

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Tuesday, 13/10

 

Sprint/Walk

 

100M/100M x 5

 

Rest - walk 300M

 

100M/100M

 

---Ended Session---

 

 

Comments: My Legs are still f**kED from last thursday...... last time i do that many sets of squats.

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Thursday, 15/10

 

Comments: not good. did sprinting wednesday morning and didn't warm up properly.. anded up pulling my hamstring or something. hurts when i apply pressure on it.. deadlifts today were def. hindered.

 

Deadlift

 

Bar x 10

Bar x 10 - feeling fatigue in injured hammy

 

60x 7

60x 7

 

100 x 3

100 x 3

 

140 x 2

 

150 x 2

 

160 x 2

 

170 x 2

 

180 x FAIL - even 150 felt heavy for me to day. not good. not very happy.. :(

 

140 x 5 x 5

 

Called it a day.

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Friday, 16/10

 

Squats

 

bar x 10

bar x 10

60KG x 10

60KG x 10

80KG x 5

80KG x 5

100KG x 3

100KG x 3

 

 

150KG x 5

150KG x 4

150KG x 5

150KG x 4

150KG x 3

150KG x 1

 

 

BB Lunges

 

Bar x 10

Bar x 10

Bar x 10

 

----not feeling too well in my hamstring------

 

60KG x 10

60KG x 10

60KG x 10

 

80KG x 5 x 3

 

 

Comments: im starting to feel a lot weaker.. body is definitely burning out A LOT quicker, lets hope the end results are worth it.

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Sunday, 18/10

 

Sprint/Walk

 

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

 

Jog 500M

Walk 500M

 

-------------------------------------

 

Bench - i warmed up.. was feeling a pain in my right bicep while lowering the weight. tried to do my first wroking set at 115KG and i couldn't lower it, luckily there was someone close by and helped me get it back up. Come home and massaged the right bicep on the area's that felt strain, feeling alot better - going to try and bench tomorrow.

 

 

Comments: Moving routine to Monday, 19/10

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It seems like your workload is the same but you have reduced your calories too much too fast which is why your getting injured. Take your time with fat loss if you want to keep your strength and stay injury free.

 

I would also have a close look at your fat intake, from a quick glance it looks like your getting around 60g of dietary fat which would explain why your getting injured and not recovering faster - you need those essential fats. Look into eating more food and taking more whey out of your diet to bring up some fats like eating cottage cheese and almonds instead of the casein shake, eating tuna and salad with olive oil to replace your arvo snack.

 

My calorie intake is very similar to yours at the moment (~2700cal) and i started of on 91kg roughly 3 weeks ago and this morning im down to 88.3kg and still losing fat. My waist has dropped an inch in that time while my arms have stayed the same size - indicating im losing fat. Strength is a little down, but thats because I have been training with very light weights and short rest intervals. I'm discovering losing fat while staying strong is VERY VERY HARD compared to eating shitloads and lifting heavy which is very easy. Let me know if your interested in having a look into my diet, its similar to yours but i have 135g of fat and 106g of carbs and 300g protein.

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Hey man,

 

 

yeah for sure im interested.

 

iv never really been into the whole getting lean thing, so im real new too it, im open to any suggestions really.

 

 

ill pm you.

 

thanks for the advice

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Monday, 19/10

 

 

Sprint/Walk

 

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

 

----------------------------

 

 

Bench:

 

bar x 10

bar x 10

60kg x 10

60kg x 10

 

80kg x 5

80kg x 5

 

 

115kg x 3 - went for the 4th rep, pain came through as i lowered the weight, spotter helped rack it.

 

--------------called it a day--------------- looks like no bench this week.... f**k....

 

 

 

Tuesday, 20/10 - started new diet with less carbs, more GFA. Thanks to TurbostyleR

 

Sprint/Walk

 

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

100M/100M

 

-------------------------------------

 

Chins

 

BW x 10

BW x 10

BW x 8

 

 

Bent Over Rows

 

Bar x 10

60KG x 15

 

80KG x 10

80KG x 10

82.5KG x 8

 

Pull Overs

 

45KG x 10 x 2 sets with DB

 

BB Pull Overs

 

60KG x 6 x 2 - should have started using BB long time ago, since the gym doesnt supply any heavier than 45KG DB's

 

 

 

Good Mornings

 

Bar x 10

Bar x 10

 

60KG x 10

 

70KG x 10

70Kg x 10

75KG x 10 - felt really easy today.

 

 

Roll Outs

 

65KG x 8

65Kg x 8

65KG x 6

 

Comments: Quite a decent workout. very happy i could do something since bench has been f**ked for this week :(

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Wednesday, 21/10

 

Deadlifts - were fukcing shit today, hamstring still aint all there

 

 

bar x 10

bar x 10

 

60kg x 10 x 2

 

100kg x 8 x 2

 

140kg x 6 x 5

 

------------------- called it ------------------------- :( :( :( :(

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Thursday, 22/10

 

Flat bench press

 

bar x 20

bar x 20

 

60KG x 10 x 2

 

115KG x 5

115KG x 4

115KG x 4

 

- it was okay, stil lfeelin g alittle strain in my bicep.. but it feels a lot better than before.

 

 

Incline BB bench - first time in 5 months coming back and doing this exercise, because of an injured front delt.

 

Bar x 10

Bar x 10

 

60KG x 15 x 5

 

- went very easy on this exercise, still did feel a little strain in the shoulder.. still unable to press overhead :(

 

 

Dips

 

BW x 10 x 2

 

BW + 25KG x 5 x 5

 

 

 

Squat

 

Bar x 10 x 2

 

60KG x 10 x 2

 

150KG x 5

152.5KG x 4

155KG x 3

157.5KG x 3

160KG x 1

165KG x 1

170KG x fail

Comments: Pretty good workout. cant complain, at least i can bench again...

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Saturday, 24/10

 

sick of sprints so.. i decided it was maybe time to make myself cry.

 

 

haven't done them in awhile.. and forgot how much they hurt, LOL

 

 

TABATA THRUSTERS

 

15KG - 82 REPS - 4 mins.

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lol thanks simon :thumbsup: its ok.. was much better before shoulder injury :(

 

 

Thursday, 29/10

 

Flat bench press

 

bar x 20

bar x 20

 

60KG x 15 x 1

 

80KG x 10 x 1

 

115KG x 4

115KG x 4

115KG x 4

 

 

 

Incline BB bench - Starting to incline again!, finally shoulder is letting me :)

 

Bar x 10

Bar x 10

 

85KG x 10 x 3

 

- there was some strain in the left shoulder, not too bad.. definitely could have bumped weight.. but taking it very slowly

 

 

Dips

 

BW x 10 x 2

 

BW + 27.5KG x 5 x 4

 

 

 

Squat

 

 

60KG x 10 x 2

 

80KG x 8 x 2

 

100KG x 6 x 2

 

 

 

170KG x 1 x 2

167.5KG x 1

165KG x 1

162KG x 1

160KG x 1 - fail

155KG x 2

145KG x 5

 

 

Comments: Was an alright workout, not happy with bench. but extremely happy i can finally incline bench again.

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Friday, 30/10

 

Chins

 

BW x 11

BW x 10

BW x 8

 

 

BB Bent Over Rows

 

Bar x 10 x 2

60KG x 12

 

82.5KG x 10

82.5KG x 9

82.5KG x 8

 

 

BB Pull Overs

 

75KG x 6

75KG x 7

75KG x 6

 

 

Good Mornings

 

Bar x 10

Bar x 10

 

60KG x 10

 

75KG x 10

75Kg x 11

77.5KG x 9

 

 

Roll Outs

 

70KG x 8

70KG x 6 x 2

 

 

Comments: Starting to really enjoy my Pull overs.

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Saturday, 31/10

 

Squats - light day

 

bar x 10 x 2

 

60KG x 10 x 2

 

80KG x 5 x 3

 

140KG x 8 x 3

 

135KG x 8 x 3

 

120KG x 15 x 2

 

 

Military Press - Finally able to press vertical again!!! woooo - still going light and easing teh shoulder back into it

 

 

bar x 20 x 2

 

 

60KG x 10 x 3

 

Push press - Still going light

 

70KG x 8 x 3

 

Comments: was working on being explosive... maybe a bit too heavy to be explosive in.. might stay in the 120 range next week.

 

-----------------------------------------------------------------------------------------------------------------------------------------

 

Sunday, 1/11

 

Tabata Thrusters

 

15KG x 76 reps :(

 

comments: dont know what happen, was feeling quite good at the start, but burnt out during the 5th set

 

----------------------------------------------------------------------------------------------------------------------------------------

 

 

Monday, 2/11

 

Deadlift

 

Shit day..... really shit, lower back feeling over trained. :(

 

150KG x 5 - felt shitty, so i dropped weight and decided to torture my grip.

 

130KG x 15 x 4

 

Comments - Death of my forearm

 

-----------------------------------------------------------------------------------------------------------------------------------------

Thursday, 5/11

 

Flat Bench press

 

Bar x 20 x 2

 

60KG x 10 x 3

 

115KG x 5

115KG x 4

115KG x 4

115KG x 2

 

 

Incline Bench Press

 

Bar x 10 x 3

 

60KG x 10 x 2

 

90KG x 10 x 3

 

 

Dips

 

BW + 27.5KG x 7

BW + 27.5KG x 6

BW + 27.5KG x 6

BW + 30KG x 2 - failed on 3rd

BW + 30KG x 1 - failed on 2nd

 

 

Comments: not a bad day, felt pretty good today.. my bench is still lackign since the shoulder injury, but at least it has shown great improvement within the last month

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Saturday, 07/11

 

 

Squats

 

Bar x 20 x 2

 

60KG x 10 x 2

 

100KG x 8 x 2

 

 

150KG x 6 x 3

152.5KG x 4 x 2

155KG x 2

157.5KG x 2

160KG x 1

162.5KG x 1

165KG x 1

167.5KG x 1

170KG x 1 - fail

 

Military press

 

Bar x 20 x 3

40KG x 10 x 3

60KG x 10 x 2

 

70KG x 8 x 3

 

Push Press - could have done more.. but when ui moved up to 82.5, left shoulder pain came back a bit, so i just finished up

 

75Kg x 10

80KG x 10

82.5KG x 8

 

 

Plate Raises - never done it... thought id do it... dont know why. lol.. was pretty gay.....haha

 

20KG plate x 17 x 3

 

 

Comments: Wearing my new ZKC olly shoes today, felt awesome, every single squat felt awesome. love the shoes, f**kin love them. P.P's and M.P's slowly coming back up...........definitely better than last week, which im really happy about.

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Thursday, 12/10

 

 

BW - 87.5KG

 

Flat bench press

 

bar x 20

bar x 20

 

40KG x 20 x 1

 

60KG x 15 x 1

 

 

115KG x 4 - i messed up on my 3rd press, don tknow what happen, kind of went retarded.. and managed to recover and push 1 more out

115KG x 5

115KG x 4

 

 

Incline BB bench

 

 

92.5KG x 10 x 3

 

Dips

 

 

BW + 27.5KG x 5 x 3

BW + 30KG x 3 x 2

 

 

 

 

Comments: was a prety good day i guess.. presses were average, kind of felt like i may have improved a little though, since the 2nd set felt quite easy on the 5th rep.

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So... iv had a total of 8 months off..

 

i am just coming back from a rotator cuff injury, still not able to bench 60KG without pain. but anyway.. who cares about that, physio will take care of that part, not gonna bore anyone with the finer details.

 

 

This is my 3rd week back into training

 

 

 

 

Saturday, 2nd of October 2010

 

Deadlift:

 

160KG x 1

170KG x 1

180KG x 1

190KG x FAIL

 

145KG x 4 - Grip sucks again :(

145KG x 4

145KG x 3

 

 

Tuesday, 5th of October, 2010

 

Squat:

 

130KG x 1

150KG x 1

160Kg x 1

 

145KG x 5 x 3sets

 

Box Squat:

 

100KG x 5 x 5

 

Front Squat:

 

90KG x 6

90KG x 7

90KG x 5

90KG x 5

90KG x 4

 

 

The end.

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10/10/2010 - Deadlift Day

 

 

Deadlifts:

 

160KG x 1

 

182.5KG x 1 - yay..... lol.

 

150KG x 5 x 5

 

Comments:

 

good day, felt strong.. getting fat.... lol :)

 

 

 

12/10/2010 - Squat

 

150KG x 1

 

160KG x 1 - JUST GOT IT.

 

130KG x 5

125KG x 5

120KG x 5

 

Comments: lower back was wayy to fatigued from sunday session..... called it a day before i injure myself! lol

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