Training Log - 4 / 28 & 29 / 2014

4/28/14

Bench
20kg x30
60 x5
80 x4
100 x3
110 x2
125 x1
115 x8 (+2 Rep PR)
100 x10

BTN Press
20kg x20
60, 2x8
50, 2x10
40 x20

Flat DB Fly
42.5lb, 3x10
22.5lb, 2x20

FacePull
25kg, 5x25


4/29/14

SLDL
20kg x20
80 x5
100 x4
120 x3
140 x2
160 x1
125 x13 (+3 Rep PR)

Chins
Bw x9,8,8

T-Bar Rows
60kg, 3x12
40kg, 1x20

Db Shrugs
80lb x60,60,40

Rope Hammer Curls
20kg x25,20

Training Log - 4/27/14

Squat
40kg x10
90 x10
115, 2x10
135, 2x8

Barbell Lunge (alternating)
40kg, 3x20

Leg Extension
25kg, 3x20

Leg Curl
20kg, 3x20

BioRhythm Diet / Typical Days Eating + Training Log 4/25/15

Thought I'd include some diet related stuff since you guys seem interested in that. 

My bodyweight is currently hovering around 90kg and my goal is to maintain it while using the BioRhythm diet to Recomp / Consolidate my gains. Things have been going well for the past 2 weeks. I've had to increase my food intake quite a bit to avoid losing weight. At 3000kcals per day I began losing weight rapidly, so I've gradually increased it. 

Here's todays diet log, which is pretty typical of most days, considering that I basically train everyday. 

Breakfast (8am)(493kcal, 31 fat, 11 carbs, 40 protein)

6 Large Eggs 

1 cup Green Beans

2 Fish Oil Pills 

Lunch (12pm)(553kcal, 30 fat, 17 carbs, 54 protein)

Beef (140g)

1 cup Green Beans

1.5oz raw Almonds

2 Fish Oil Pills 

Pre-Workout (4pm)(369kcal, 25 fat, 8 carbs, 29 protein)

Black Coffee

1 scoop Whey Isolate

1 Tbsp Coconut Oil

30 Pistachios

Post Workout (6:30pm)(121kcal, 0 fat, 31 carbs, 1 protein)

1 Large Banana

Dinner (7:30pm)(1,751kcal, 5 fat, 350 carbs, 69 protein)

1 can Tuna

1 cup Black Beans

2 cups (Raw) White Rice (cooked in the rice cooker)

Dessert (8:30pm)(446kcal, 6 fat, 83 carbs, 15 protein)

1 cup Blueberries

1 cup rolled Oatmeal

Macro Totals: 3,733kcal, 97 fat, 500 carb, 54 fiber, 208 protein

For anyone who's interested in continually looking at my daily diet, here is a link to my MyFitnessPal page.

And todays training;

Strict Press

20kg x20

40 x5

50 x4

60 x3

75 x2

85 x1

70 x12 (Rep PR!)

60 x10

50 x12

Db Incline Bench

80lb, 3x12

Db Side Laterals

8kg, 3x10

Reverse Tricep Pushdown

20kg, 3x25

FacePull

25kg, 5x25

Training Log - 4 / 23 & 24 / 2014

I know the blog has been simply training-logs lately, but if there is anyone actually reading this shit... hang in there. Pretty soon I'll be putting some post regarding the first CircaStrength Training System.

4/23/14

Bench

20kg x20

60 x10

80 x10

85, 3x10 (standard grip)

85, 3x10 (wide grip)

85, 3x10 (narrow grip)

BTN Press

20kg x15

50kg, 4x10

Side Laterals

2x10

Front Raise

2x10

Tricep Rope Pushdown

20kg x15

22.5, 3x12

4/24/14

SLDL

60kg x10

90 x10

115 x10

140 x5

160 x3

115, 2x10

Ring Chins

Bw, 3x8

T-Bar Rows

60kg, 3x12

40kg x20

Barbell Shrugs (strapless)

160kg, 3x20

Band Good Morning

1x50

Rope Hammer Curls

20kg, 2x20

Training Log - 4/22/14

Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
150, 3x5
130, 2x8

Band Good Morning
1x50

Leg Curl
15kg x25
17.5, 2x20

Leg Ext.
20kg x25
25 x25
30 x20
25 x25

Training Log - 4 / 19 & 21 / 2014

4/19/14

Flat Bench
20kg x50
60 x15
75, 3x15

Squat 
70kg x15
100 x15 (squats felt shitty today, so just did 1 set.) 

Ab Wheel
5x10


4/21/14

Strict Press 
20kg x15
40 x10
50 x8
60 x6
70 x4
75, 3x5
65, 2x10

Db Flat Bench 
80lb, 3x15

FacePulls
25kg x30
30 x25
35 x20
30, 2x20

Reverse Tricep Extension
20kg, 2x12

Training Log - 4/18/14

BTN Press
20kg x20
30 x10
40 x8
50 x6
60 x5
68, 6x5

Band Good Morning 
1x30

SLDL
20kg x20
70 x10
90 x10
110 x10
130, 4x8

Band Good Morning
1x30

T-Bar Rows
50kg, 5x15

Cable Kurls
20kg 1x25


Having to eat like crazy to hold my bodyweight at 90kg. 

Training Log - 4/17/14

Flat Db Bench (superset w/ FacePulls)
50lb x10
75 x10
100, 2x10
75 x15
50 x20

FacePull
22.5kg, 6x20

Band Good Morning
2x20

Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
115, 3x10

Band Good Morning 
2x20

Tricep Extension (various grips)
15kg, 3x30

Training Log - 4/ 15 & 16 /14

4/15/14

Bench
20kg x20
60 x10
80 x10
100 x10
125 x5 
60 2x20

Back Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
145 x10 (+2kg, PR)
120 x10
100 x12

Db Shrug
80lb, 3x50

Single Arm Lat-Pulldown
20kg, 3x20


4/16/14, Kinda low energy today. Still Put some work in.

Press
20kg x20
40 x10
50 x10
60 3x10

Tricep Extension
22.5kg 2x30

Pendlay Rows
20kg x20
50 x10
60 x8
70 3x6
60 x8
50 x10

Fat Db Concentration Curl
25lb 3x15
18lb 1x20

Training Log - 4/14/14

Bodyweight 90kg

BTN Press
20kg x15
40 x5
50 x4
60 x3
70 x2 
80 x1
85 x1
90 x1
60 x13 (PR!)

Band Good Morning
3x20

Deficit SLDL (standing on 25kg plate)
60kg x10
100 x10
125 x10 (PR!)

T-Bar Rows
40kg x20
50 x15
60 x10
50 x15
40 x20

Rope Tricep Ext. Superset with Rope Hammer Curls
15kg 2x30          //////////////        15kg 2x30


Finally hit my goal bodyweight of 90kg. The goal is now to maintain this weight, going for some long-term recomp. 

Training Log - 4/12/14

Flat Bench
20kg x25
60 x6
80 x4
100 x3
110 x2
125 x1
90 5x10

Squat
20kg x20
60 x20
80 x20
100 x20

Chins
Bw x10


...Ran outta time...

Training Log - 4/11/14

Strict Press
20kg x15
50 x5
60 x4
70 x3
80 x2
90 x1
65 3x8

Rope Pushdowns
18kg 1x40

SLDL
20kg x20
80 x5
100 x4
120 x3
140 x2
160 x1
140 5x5

Db Rows (unsupported)
80lb 3x15


Just puttin' in work today. 

Training Log - 4/10/14

Flat Bench
20kg x30
60 x5
80 x4
100 x3
110 x2
125 x1 (paused)
100 x12 (Rep PR)

Squat
20kg x20
70 x5
100 x4
120 x3
140 x2
160 x1
130 3x8

Pendlay Row (strict, no slop or heave)
70kg 3x6
70kg (deficit, standing on 20kg plate) 3x6

Rope Hammer Curl 
15kg x50

Rope Pushdown 
15kg x50



Glad to see some movement in my bench! Was stuck for a long while. 

Training Log - 4/9/14

Dips
Bw x20
Bw+35kg 3x10

Band Good Morning
3x20

SLDL
90kg x5
110 x4
130 x3
150 x2
170 x1
160 x6 (+1 rep PR!) 
120 x8

Band Good Morning
1x50

Inverted Row  SuperSet w/ Db Shrugs
Bw 3x10    /////////////     80lb 3x30

Training Log 4/8/14 w/ PR Video!

Press
20kg x10
50 x5
60 x4
70 x3
80 x2
90 x1
80 x8  PR!

Band Good Morning
3x20

Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
160 x6  PR!

Band Good Morning
1x50

Cable Rows, Various Grip-Widths
40kg 6x20

Fat Db Concentration Kurl
18lb x20,10,10,10


Great Session. Couldn't ask for a better training day.

Training Log - 4/7/14

Not a ton of time today. Made it a quick mini-taper workout, low volume. Looking for a few more PRs in the near future...

Dips
Bw x20,10

Flat Db Bench
80lb x20   (PR)

Chins
Bw x10
Bw 6x5

BTN Lat Pulldown
40kg x20

Training Log - 4/6/14

BTN Press
20kg x20
40 x5
50 x4
60 x3
70 x2
80 x1
50kg 3x10

Band Good Morning
3x20

SLDL
80 x5
100 x4
129 x3
140 x2
160 x1
100 3x10

T-Bar Rows Superset with Ab Wheel
40kg 3x20 /// Bw 3x15

Training Log - 4/5/14

Bench
20kg x30
60 x5
80 x4
100 x3
110 x2
125 x1
100kg 4x8

Squat
20kg x20
80 x5
100 x4
120 x3
140 x2
160 x1
100kg 3x15

Facepull
25kg 5x25

BB Kurl
20kg 2x30,15



Finished the evening off with a very nice dinner and lots of good conversation with a new friend. Ended up with 1.5lbs steak, a few glasses of Makers Mark and untold amounts of potatoes. Good Times.

Training Log - 4/4/14

Press
50kg x5
60 x4
70 x3
80 x2
90 x1
60 x15
40 x20

Band Good Morning
3x20

SLDL
80kg x5
100 x4
120 x3
140 x2
160 x1
120 x12

Band Good Morning
1x25

Pendlay Rows
50kg 2x20 (lower back was just too pumped by this point, so switched exercises)
One Arm Lat-Pulldown
15kg x30

Rope Hammer Curl
15kg x40 +10 (rest-pause)

Training Log - 4/3/14

No Prisoners. No Mercy.


Bodyweight - 87kg

Dips
Bw 2x20
+25kg x17
+20kg 3x15

Band Good Morning
3x20

Squat
100kg x10
120 x10
125 x10
120 x10
100 x10

Band Good Morning
1x45

Db Row
80lb 4x15

Fat Db Concentration Kurl
25lb 2x15,10
18lb x10

Training Log - 4/2/14

Bodyweight 87kg

Bench Press
20kg x20
60 x5
90 x4
110 x3
120 x2
130 x1
115 x6
100 x10

Band Good Morning
3x20

Deadlift
120kg x1
140 x1
160 x1
180 x1
200 x1
220 x1  (+10kg PR!)

Band Good Morning 
1x30

Chins
Bw 3x10


Dunno why I decided to do deadlift singles today. Probably out of laziness mostly (haha). Trying to tailor most of my training toward rep-work and back-off sets. Oh well. New All-time PR so I cant really Bitch too much. 

227kg / 500lbs is getting closer!

Training Log - 4/1/14

Light / Recovery Day

Strict Press
20kg x15
40 x10
50 x10
60 x10
50 x10
40 x10
20 x15

Band Good Morning
1x30

Back Squat
100kg x10
125 x12
100 x10

Band Good Morning
1x30

Cable Rows
40kg 5x20