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NJA82

NJs training log starting 23/8/10

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Have been training on and off for the last 12-18 months thought i should finally post a training log up.

 

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%.

 

Monday 23/8/10

 

Shoulder rehab stuff;

 

Lying L flys 4kg 15, 12, 10

 

supersetted with

 

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.

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27/8

 

Shoulder still not real flash today, did the following just to see how it would go;

 

Deadlifts

 

10x70kg

8x90

5x100

5x5 110kg

 

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

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Thanks mate, at the moment 79kg, have dropped a few kg having time away from lifting. Hoping to get back to 83-85kg by the end of the year.

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Tuesday 31/8

 

Shoulder feeling ok today about 95%.

 

Warmed up with a couple of sets of KB thrusters.

 

Deadlifts

 

10x 70kg

8x 90kg

6x 110kg

5x5 120kg

1x 130kg

1x 140kg

1x 140kg

 

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.

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Wednesday 1/9/2010

 

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.

 

Felt great.

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Thursday 2/9/2010

 

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

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Sunday 5/9/2010

 

Did some shoulder stuff as usual, really paying off, its almost good to overhead press well again now :)

 

Deadlifts

 

10 x 70kg

10 x 90kg

8 x 110kg

5 x 120kg

5x5 130kg

 

Dumbbell bench press 8, 7, 7 25kg dumbbells ( shoulder felt good! )

 

KB Swings 28kg kettlebell 5 sets till failure ( around 30+ reps each set )

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Thursday 9/9/10

 

Kettlebell session

 

Thrusters 3x20 with 12s

 

supersetted with 2 arm swings 3 x failure 28kg

 

SLDL 36kg KB 3x25

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Friday 10/9/10

 

Shoulder was feeling good today so tried overhead pressing and felt good, 99% healed :woot:

 

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

 

Power clean

 

3x 65kg

5x3 70kg

1x 80kg PB

Missed 82.5kg

1x 82.5kg PB

 

SLDL 2x20 70kg

 

Barbell curls

 

12x 32.5kg

10x 35kg

6x 37.5kg

5x 37.5kg

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Wednesday 15/9/10 Body weight 79kg

 

Shoulder workout ( shoulder is 100% now :D 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

 

Deadlifts

 

12x 80kg

10x 100kg

8x 120kg

5x5 135kg

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 )

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Friday 17/9/10

 

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 :( )

 

Power Clean

 

5x 65kg

5 x 3 72.5kg

1x 80kg

1x 82.5kg = PB

missed 85kg

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

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Saturday 18/9/10

 

Bit of a cardio sesh this morning, had a shit night last night and felt like getting a bit of a endorphin rush :lol:

 

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 :)

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Bit of a while since i posted up on here, have had holidays and lots going on, have still managed to consistently get lots of push ups, running, kettlebells and the occasional weights session in nothing worth writing home about...

 

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

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Tuesday 19/10

 

- Warm up KB thrusters 2x20 12kg`s

 

- Power cleans 5x 67.5kg

5x3 82.5kg

1x 90kg

1x 92.5kg

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

10x 32.5kg

9x32.5kg

 

- 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 :)

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Wednesday 20/10

 

Kettlebell session

 

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

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Friday 22/10

 

Bench press

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.

 

Deadlifts:

 

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 )

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Sunday 24/10

 

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...

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Monday 25/10

 

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

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Wednesday 27/10

 

Kettbell hammer curls and overhead press warm up

 

Bench press 10 x 50kg

65kg 10/8/7/7/6

 

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

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Thursday 28/10

 

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

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Friday 29/10

 

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.

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Tuesday 2/11/10

 

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.

 

Military press

 

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.

 

Kettlebell SLDL

 

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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