Ok, time to try this workout log thing again.
Im looking for some consistency in my training and just want to keep things simple and track my progression.
I have devised my own plan for a 2 Upper / 2 Lower days a week.
Heres the plan Session A Upper Body
BentOver Row 4 x Decreasing Reps from 7 to 1 over 4 weeks
Bench Press (as above)
Superset
Close Grip Chins / Close Grip Pushups 3 x AMRAP
Bridge 3 x 30 secs
Session B Lower Body
Goblet Squat 3 x 10
Deadlift 4 x dec. reps as above
Single Leg RDL 3 x 6
Trunk Kids Tricycle Rollout 3 x 6
Scarecrow (i think this is the right name) 2 x 10
Session C Upper Body
Push Press 4 x dec. reps
Pullups 4 x dec. reps
Superset
Dips / Single Arm Rows 3 x AMRAP
Side Bridge 3 x 30secs
Session D Lower Body
High Pull 4 x 3
Front Squat 4 x dec. reps
Dynamic Lunge 3 x 6
Wood chop 3 x 6
Cuban Press 2 x 10
So thats the plan, if anyone reads this and has any advice, then keep it to yourself, just kidding i would love to hear it
I shall post some starting numbers before I start.
enjoy
I loved the Choose Your Own Adventure books when I was younger!
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
Session B Lower Body (all weights in kg)
Mobility work (mix of MM and IO)
Goblet Squat
3 x 10 x 16kg (480 Total)
Deadlift
7x80, 6x85, 5x90, 4x100 (1920 Total)
Single Leg RDL
3 x 6 x 16kg each leg (288 Total each leg)
Trunk Kids Tricycle Rollout
3 x 6 done from knees
Scarecrow
2 x 10 x 3.5kg
Tracked my heart rate too, not sure if its any help to do so, but i posses the technology so why not.
Max HR 156
Av. HR 123
Low HR 90
Good workout, was pretty wild being outdoors (under cover) with a pretty wild thunderstorm happening around me at the time.
Session C Upper Body Push Press
6x35, 5x45, 4x55, 3x57.5 (827.5 Total) Pullups
6xbw, bw+5x4,1, bw+5x3,1, bw+5x3 (i struggled with these)
(1562.2 Total) Superset
Dips
1x12(bw) 1x10, 1x9 (Total 2442.8) Bent over 2 handed long bar row
20x25kg, 17x35kg, 13x40kg (1615 Total)
Side Bridge
3 x 20secs (first time i have done these, pretty hard)
Session D Lower Body
High Pull 4 x 3
1x3x50, 3x3x55kg (645 Total)
Front Squat 4x6,5,4,3
6x60, 5x65, 4x70, 3x75 (1190 total)
Dynamic Lunge 3 x 6
3x6x18.5kg each leg (333 total)
Wood chop 3 x 6
3x6x10kg db
Cuban Press 2 x 10
2x10x3.5kg
ok, week 2 and I have made some changes based on last weeks workouts.
1. Swapped Goblet Squats and High Pulls
2. Moved the planks from the Upper to Lower body days
3. For the main lift I will be working up to a 3RM.
Session A Upper Body (weights in kg) BW 78.8 (-0.2) BentOver Row (up to 3rm)
1x10x25, 1x8x35, 1x8x40, 1x8x45, 1x5x55, 2x3x60 (total 1845) Bench Press (up to 3rm)
1x10x50, 1x8x60, 1x6x70, 1x5x80, 1x4x85, 2x3x90 (total 2680)
Superset 3 x AMRAP Close Grip Chins 1x9(+1) 1x6(-) 1x3(-1) Total 1415
Same overall rep total as week 1 but my weight is down so the total was a bit lower than week 1 (1422) Close Grip Pushups 1x15, 1x14, 1x10 (1992 total)+92 Trunk Kids Trike Rollout
3x7 (3 extra reps)
workout felt really good, I really enjoyed working up to a 3rm
Session B Lower Body - Wednesday 28th February (all weights in kg)High Pull 4 x 4 (60secs rest)
1x4x50, 3x4x60 = 920 Total (+275) Deadlift up to 3rm (90sec rest)1x3x90, 1x3x100, 1x3x110, 1x2x120, 1x3x120
1500 Total Single Leg RDL 3 x 7 (60sec rest)
3x7x21 each leg Total 441 (+213) Plank 3x40secs 3x40 (increase from 20 secs)
Dumbell Scarecrow 3 x 15
3x15x3.5 each hand 157.5 total (+73.5)
Im really enjoying working up to a 3rm and lifting some heavy stuff.
Session C Upper Body - Thursday 2nd March (weights in kg)
Push Press up to 3rm
1x5x35, 1x5x45, 1x3x50, 1x3x55, 1x3x60, 1x3x60 Total 1075
Pullups up to 3rm
bwx5, bwx4, bw+5x3, bw+5x3 my pullup strength has disapeared
Total 1215 Superset with 60 sec rest 3xamrap Dips
1x14xbw(+2), 1x11xbw(+1), 1x9xbw(+0) Total 2686 (+237) Bent over 2 handed long bar row 1x15x40kg, 1x15x40, 1x12x40
Total 1880 (+265) Woodchop 3x7 1x7x10kg, 2x7x15
Heart Rate
Max 163
Av 125
Low 82
**Im pretty tired this mornign after that workout, push presses were hard
and my pullup strength has gone missing, im sure it will come back though.
**my boy turns 3 tomorrow, dont know when ill fit in the next workout
cya
*Well, as expected a busy weekend left me with no time or energy to fit in
my second lower body workout for the week.
*I will start the week with that workout tonight.
*After I ate verything in sight on friday, 2 kids parties and a 60yr olds party over the weekend the scales were up this morning to 79.4kg, a massive
jump of 0.8kg or 1.7lbs, twhich stops the 4 consecutive weeks of weight loss, no doubt it all muscle.
Session D Lower Body Goblet Squat 3 x 12
3x12x18.5kg Total 666 (+186) Front Squat up to 3rm
1x3x60, 1x3x65, 1x70x3, 1x3x75, 1x3x75 (the last set was a struggle)
total 1035 (-155 ) Dynamic Lunge 3 x 7
3x7x18.5each Total 388.5 (+55.5) Side Plank
3 x 45secs Cuban Press 2 x 15
Heart Rate
Max 179
Av. 126
Low 87
Notes
**was still pretty tired and I think the goblet squats wore me out before I got to the front squats, maybe I need less volume on the goblets.
Im just using them to improve my mobility b4 the front squats.
** second time doing the side planks and they were a little easier this time.
** added some weight to the DB cuban Press..
done
Session A Upper Body - Wednesday 7th March all weights in kgMobility work from MM/IO is performed before all workouts
BentOver Row up to 3rm (90secs rest)
1x5x45
1x5x50
1x5x55
1x5x60 1x3x65
1x3x65 new 3rm
Total 1440
Bench Press up to 3rm (90 secs rest)
1x5x70
1x5x75
1x5x80
1x3x85 1x3x90
1x3x90 new 3rm
Total 1920
Triset 3 x amrap 60 secs rest Close Grip Chins 1x10xbw (bw=~79)
1x7xbw
1x4xbw Total 1659 (+244)
Close Grip Pushups
1x16xbw (+1)
1x14xbw (-)
1x13xbw (+3) Total 2208 (+216) (weight used to calc. total was 0.65 of bw~51kg)
Trunk Rollout
3x8 from knees
Heart Rate
Max 176
Av 119 (no change from week 2)
Low 83
Notes
Im looking forward to cracking the 100kg (220lbs) on the bench, hopefully
it will be the same as when i cracked it with the deadlift and my numbers shot through the roof from there. I think its a mental barrier more than anything.
Session B Lower Body - Thursday 8th March all weights in kg
Mobility work from MM/IO performed as warm up
High Pull 4x5 4x5x55
Total 1100 (+180)
Deadlift up to 3rm 1x3x90
1x3x105
1x3x115
1x3x120 1x3x125 Total 1665 (+165)
Single Leg RDL 3 x 8 3x8x21e
Total 504e (+63)
Plank 3 x 60secs 3x60secs
Total 180secs (+60secs)
Scarecrow 2 x 10
Heart Rate
Max 162
Av 126
Low 93
Comments ** droped the weight slightly for the high pulls and they felt
fantastic, very quick..
** struggled a bit with the deadlifts, didnt feel completely comfortable
that'll do
Session A Upper Body Monday 12th March all weights in kg
BentOver Row up to 3rm 90sec rest 2x5x55
1x5x60
1x3x65 2x3x67.5 new 3rm Total 1450 (+10)
Bench Press up to 3rm 90 sec rest 1x5x751x5x80
1x4x85
1x3x90
2x2x92.5
Total 1755 (-165)
Superset 3 x amrap (60secs rest) Close Grip Chins
1x8xbw
1x6xbw
1x4xbw
Total 1422 (-237) Close Grip Pushups
1x18xbw
1x15xbw
1x12xbw
Total 2311 (+103) HLR 3x6
Comments
well this workout sucked, i was pretty tired and it showed**after 90kg going up easy last week on the bench i was dissapointed to struggle with a small change in weight.
** chin ups sucked also, just wasnt happening..
**pushups were my strong opint today, they felt really easy
**decide to give some HLR just for a change
Ok, so things didnt quite go to plan and I think there was too much
heavy lifting and i wore myself out..plus I was struggling to fit 4 days of lifting a week in.
After a brief break, I have devised a 3 x week total body plan to give a try for a while. Sticking to the basics
The plan is to keep the rep range in the 20-30 range. (5x5, 3x10,4x7)
Im going to drop deadlifts for a while (will do variations of)
After a few weeks I will start to work up to some maxes but definatley not more than once a week.
If scheduling/energy allows I will throw in a Boxing/GPP session in also.
The plan is Day 1
Bench Press ss with
BO Rows
Lunge Variation ss with
EZ Curl
Woodchop
Day 2
Front Squat
Incline Bench ss with
1 arm DB rows
Hammer Curls ss with
Hanging Leg Raise
Day 3 Deadlift variation (high pull, rdl, etc.)
Military Press ss with
Pullup
Close grip bench ss with
Side Bridge
i hope i didnt forget anything, so thats the plan for now
enjoy
Day 1 (5x5) weights in pounds
Warm Up-Mobility Work from MM/IO
lots of lower body stuff cause my hips, calfs are f*@#n very tight
Bench Press
5x5x176 (4400 Total) ss with 60secs rest BO Rows
5x5x121 (3025)
Front Squat 5x5x132 (3300)
EZ Curl 3x10 3x10x55 (1650) ss with 60 secs rest Woodchop 3x8 done with 44lb plate (1056)
comments
*a good training session, it was good to do some different rep ranges
and get some curls in
*i will probably swap lunges and front squats from their respective days
Choose your own adventure
, 1x3x120 
Linear Mode
