Training Log - Session #5

Deadlift

190kg - 18 reps, within 30 minutes

Good Morning - 5x12

Db Curl - 5x20

Tough session today. Ended up with the same amount of deadlift reps as last time. Gonna have to fight for every rep on these, as deadlift gains do not come easily for me. 

Training Log - Session #4

(4/28/2013)

BTN Strict Press

70kg – 2x5

80kg – 2x3

85kg – x1

87.5kg – x1

85kg – x1

BTN Push Press

90kg – x2

95kg – x2

100kg – x1

Ring Dips

Bodyweight x10

Bodyweight +20kg – 5x7

Bodyweight x10

Bodyweight – 85kg

BTN Presses were done with a 3 sec pause with the weight overhead on each rep. Triceps felt pretty fatigued from yesterday’s workout, although this session ended up being decent. Just putting in the work, really. Still suck at push presses.

Bodyweight has been fluctuating around 82-85kg, with noticeable reductions in bodyfat each week, while strength is increasing in most all of my lifts. Gonna try like hell to keep this progress rolling.

Training Log - Session #3

Flat Bench

60kg - x10

85kg - x8

100kg - x6

115kg - 4x6  Volume PR

3sec Pause Back Squat

110kg - x1

130kg - x1

140kg - x1

150kg - 6x1

Morning Body-weight - 83kg

Bench Press is moving up nicely. Very happy with the volume PR. Still working with 150kg on the pause squats, which can be a total bitch, depending how sore the legs are from sessions 1 & 2. 

Oh and another plug for the BioRhythm Diet, this was my dinner last night;

2,250 calories total, Of course I ate the whole thing.

Training Log - Session #2

Ring Pull-up / Chin-up
Bodyweight x20, 20, 10, 10, 10, 10, 10, 10 (100 total reps)

Romanian Deadlift
110kg - x3

120kg - x3

130kg - x3

137.5kg - 5x3

Barbell Shrug
145kg - x20
190kg - 5x20 +straps

Bodyweight - 84.5kg

Solid day of training. Making good progress on on the RDLs & Shrugs. Put together a training highlight video... first time doing this, so bear with me. 

Training Log - Session #1

Back Squat

140kg – 5x5

Strict Press

80kg – x5,4

85kg – x3,2,2

93.5kg – x1,1,X,X

Glute-Ham Raise
Bodyweight - 3x12

Bodyweight - 84.25kg

Back Squats have been reset to 5x5 due to stagnation on the previous protocol. Also, decided to be very strict on my Press technique from now on. Each rep started from a dead-stop in the rack position and 3 second hold overhead, at the top of every rep. This was markedly more difficult and drained me quickly, as you can tell by the reduced reps and the misses. Building my strength/reps back up using this sort of technique will no-doubt be beneficial. 

“Know this – everything is possible so long as you continually believe nothing is impossible. Breaking barriers daily in your training will eventually cause yourself to believe you are a goddamn superman”  – Donny Shankle

Training Log - Session #6

Flat Bench Press

135kg - 3x2

136kg - 3x2  PR

115kg - x6,6,5

Ring Pull-Ups

Bodyweight +20kg - x6,6,6,6,5

Bodyweight x10

Bicep Tricep superset

5x15

Morning Bodyweight - 84.7kg

Had a lot of fun during this session. Feels good to be up around 300lb for reps on the bench. Energy & Strength were good considering the deadlift session yesterday.