Jin's New Log

[jijin]

6/4/2007 (72.1kg)
Chin ups 10x3 @ 6.25kg

A1 Decline DB Bench 4x6 @ 27.5kg
A2 Zottman Curl 1x6 @ 15kg, 3x6@12.5kg

B1 Seated Calf Raise 4x6 @ 100kg
B2 GHR 4x6 @ BW+5

Alternating Lunge 4x6e @ 75kg

Reverse Lunge 2x3e @ 60kg

Reverse Hyper (on make shift bench) 8xBW, 8x5kg, 8x7.5kg

C1 Side Lateral Raise 3x8 @ 10kg
C2 Face Pull 3x8 @ #7

3 Rounds (No Rest)
One Arm Farmer's Walk x 30s each hand @ 25kg
Single Leg Squat off Bench x30s each side @ BW
One Arm DB Push Press x 30s each side @ 15kg
One Arm Waiter's Walk x 30s each side @ 10kg

* I'm getting better with the modified GHR.
* I feel more comfortable and stable doing reverse lunges than forward lunges

[jijin]

9/4/2007 (72.8kg)
Free Squat
95kgx1, 95kgx3, 95kgx1

Box Squat, Shoulder-width, 1" above parallel
20kgx5, 40kgx5, 50kgx5, 60kgx5

Box Squat, Shoulder-width, 1.5" below parallel
60kgx3, 70kgx3, 80kgx3, 85kgx3, 90kgx3
92.5kgx1, 95kgx1, 97.5kgx1, 100kgx1
102.5kgx1
105kgx1
107.5kgx1
110kgxF

Superset (done within 2 minutes per superset)
A1 Pull Through #10 @ 1x8, #11 @ 3x8
A2 Pullup BW @ x8, x7, x4, x4

Superset (done withint 1.5 minutes per superset)
B1 Bulgarian SS 15kg @ 3x8
B2 Standing Ab Pulldown #4 @ 3x8

* Had a weekend with little sleep, as well had been sleeping on the floor. Had quite a bit of crap as well.
* Was supposed to do the final week of WM, but decided to start a new phase, as I didn't feel too strong today, as evidence from my free squatting.
* So decided to do a ME day to see how far I could go, and to get some 90% lifts in.
* Should have been able to hit 110kg, but didnt. Maybe next week.
* Gonna design the rest of the week later today and post it here.
* Might do some sprints later today.

[jijin]

9/4/2007
PM (about 5 hours post lifting)

about 15 minute slow jog

[ParanoidAndroid]

how were your results on WM?

[jijin]

in terms of lean mass, I replied on your blog.

Strength wise I really progressed with my squat.

Btw I still hate the BB curls

[ParanoidAndroid]

Originally Posted by jijin

in terms of lean mass, I replied on your blog.

Strength wise I really progressed with my squat.

Btw I still hate the BB curls

thanks, I'll be doing it next!

I really don't mind the curls that much on a bulking phase, I need to hit my arms directly for them to grow. On a cutting phase, they're useless, I agree.

[jijin]

Good luck man! Will be watching your progress

[jijin]

11/4/2007 (71.9kg)
DE/RE Upper

DE Bench, Med Grip: 35kg @ 5x3

RE Bench, Med Grip, max 5min rest between sets: 40kg @ 23 reps (5 min rest), 24 reps (2.5min rest), 20 reps Total: 67 reps 10 mins

Superset 1 min rest between exercises
A1 Wide grip Band-resisted Pushup: Blue band @ x8, x6, x6
A2 BB Row: 60kg @ 3x8

Superset with rest as required between exercises
B1 Rear Lat Raise: 2x5kg @ 3x10
B2 Seated Face Pull: #3 @ 3x10
B3 DB Ext Rotation: 2x7kg @ 3x10
B4 DB Scapation: 2x5kg @ 3x10
10min 22sec

Extra: Split Jerk: 20kgx2, 30kgx2, 40kgx2, 45kgx2, 50kgx1, 52.5kgx1, 52.5kgx1
Band Presdown: Red band @ 100reps

* In the next 7-8 week block, I can train about 4 times a week due to change in my work schedule. So it's going to be ME lower followed with RE/DE upper back to back, with one day rest, then DE lower followed with ME upper back to back.
* Upper body DE/RE day: will do DE with RE for about 3-4 weeks before swapping out to pure RE for the rest of the block. The goal is to put on a bit of upper body mass, but still keep the bar speed.
* The first RE exercise is all out to near failure (about 1-2 rep left), rest and repeat (as in http://www.elitefts.com/documents/repetition_work.htm, or in WS4SB RE day)
* First time in a long time I did more than 15 reps consequtively. I'm surprised that I could manage that many reps
* Did the extra split jerks in the end as I felt fresh and had quite a bit of time on my hands (the whole workout lasted about 35 minutes, excluding the warmups)

[jijin]

12/4/2007 (71.9kg)
DE Lower

DE Box Squat (Wide, 1.5"-2" below) 10x2 @ 50kg, 1 min rest

Speed Deadlifts (Sumo) 10x1 @ 60kg, 1 min rest max

GHR 3x8 @ BW, 1 min rest

Superset, 1 min rest between exercise
A1 Hanging Leg Raise (knees bent) 2x15 @ BW
A2 45 degree Back Raise 10reps, 12reps @ 5kg

Superset, 1 min rest between exercise
B1 Chinup 2x8 @ BW
B2 Static Lunge 2x8e @ 60kg

* Speed deads were ok. A little slow off the floor.
* GHR were tough, could just about eke out the last rep on the last set
* Quite happy with my chinups. Managed to keep the same number of repetitions between sets, although the last rep was quite hard towards the end of the ROM
* Starting my week of night shift tomorrow, which means I'll train on Saturday morning

[jijin]

14/4/2007 (After Night Shift)
ME Upper

ME Incline Bench (Med Grip)
20kg 2x5, 30kgx5, 35kgx5, 40kgx5, 45kgx5
50kgx3, 55kgx3, 60kgx3
62.5kgx1, 65kgx1, 67.5kgxF, 62.5kgx1, 65kgxF
42 minutes

Superset with as little rest as possible between exercise
A1 CG Floor Press 40kgx8, 50kgx8,x6,x7
A2 CG Seated Row #6x12, #7x12,x12,x10
8 minutes

Circuit with as little rest as possible between exercises
B1 Side Lateral Raise 5kg 2x10
B2 Scapation 6kg 2x6
B3 Standing Face Pull #6 2x8
B4 Cable Ext Rotation #0 2x8e
4 minutes 10 seconds

Side Lateral Raise 6kgx8
Face Pull #6x8
Scapation 6kgx8

Circuit, 5 rounds for time
Inverted Row, Feet elevated on Reebok step x10
DB Swing 15kg x20
CG Pushup, Feet elevated on Reebok step x10
10 minutes 47 seconds

* Exceeded my expectations on the incline bench, as I estimated that I would max out at 60kg. Beat that by 5kg.
* 67.5kg almost killed me as I couldn't get it past midway up. Was doing too well, I overestimated myself
* The second 62.5kg felt easy, but the 65kg after that just wouldn't go up much.
* I suspect that the weak link is my triceps. Need to work on that more.
* Scapation was tougher than I expected.

[jijin]

15/4/2007
some light band pushdowns last night along with some exercised from the deadbug series and hip flexor stretches

17 minute jog/walk 2 minute:1minute intervals

[jijin]

16/4/2007 (71.9kg, night shift)
ME Lower
ME Box Squat, Wide, 1.5" below parallel (kgxrep)
20 2x5, 40kg 2x5
60x3, 65x3, 70x3, 75x3, 80x3
85x1, 90x1, 92.5x1, 95x1, 97.5x1, 100x1, 102.5xF, 102.5xF (Total Volume: 2210kg) 43 minutes

Pull-through 4x8 @ #12, 1 min rest

Superset with 1 min rest between exercises
A1 Pullup BW @ x8, x6, x5
A2 Reverse Lunge 60kg @ 3x6e

Superset with 1 min rest between exercises
B1 Seated GM 60kg @ x10, 3x8
B2 Reverse Crunch 30kg @ 2x10, 2x12

* Box squat: 102.5kg wouldn't go up, eventhough 100kg didn't feel too hard. Means my hips are the weak link, although I suspect that working on night shift and not getting proper sleep might also be a factor. I still got 5 lifts over 90% of today's 1RM so that ain't too bad.
* Even the total volume was a lot lower than last week's volume.
* Dropped the metabolic work today. Body and mind needs rest.
* I felt really slow today. Anyway, gonna try to get a bit more continuous uninteruppted sleep today

[ParanoidAndroid]

I bet you would've got 102.5 if you didn't do all those singles first...do it first next time and I'm sure that you will smash it.

[jijin]

I find that if I jump the weight too much too quickly, I tend to miss the weight. Maybe next time I'll just keep increasing the weight by 5kg(10lbs) as I near my 1RM

[jijin]

17/4/2007 (night shift)
RE Upper

RE Bench, Wide Grip (Finish 5 sets of AMRAP in 15 minutes) 50kg @ 16, 13, 10, 10, 10 59 reps in 12.5 minutes

Superset with 1.5 minute rest between exercises
A1 Seated Row (wide grip) #8 @ 2x8, 10
A2 Dip 20kg @ 2x5, 3
Seated Row (wide grip) #9x8

Superset with 1.5 minute rest between exercises
B1 YTWL 3kg @ 12, 2x10
B2 OH Shrug 35kg @ 15, 20 37.5kgx20

Superset with as much rest as needed
C1 DB Ext Rotation 8kg @ 2x15
C2 Plank (for time) 1.05minutes, 2 minutes
C3 Captain of Crush Trainer @ 3e, 2e, 1e

Superset with as much rest as needed
D1 Standing Face Pull #5 @ 2x15
D2 Seated DB Power Clean 15kg @ 2x5

* Skipped DE bench today. Just didn't feel like it.
* RE Bench was done to near failure on each set.
* Quite happy that I was able to do 2 minutes of the plank

[jijin]

19/4/2007 (Night Shift)
DE Lower
DE Box Squat, 1.5" below, wide stance 10x2@55kg, 60kgx2
Speed Deadlift, Sumo stance 8x1@70kg
Speed Deadlift, Sumo stance, off Reebok Step 3x1@70kg

GHR, 1 min rest between sets BW @ 2x10, x9, x5

Superset, 1 min rest between exercises
A1 Standing Ab Pulldown 2x15 @ #5
A2 Reverse Hyper on incline bench 2x10 @ 5kg

Superset, 1 min rest between exercises
B1 BSS 15kg/hand @ x12e, 2x10e
B2 Towel Pullup, Neutral grip on one towel BW @ x6, x6, x3

Cable Hip Abduction #3 @ 3x6

* Speed deads are getting better in terms of explosiveness, especially when doing them off the Reebok step.
* GHR improved by a couple more reps per set.
* Decided to do towel pullups instead of regular chinups just for fun and to work on my grip a little more. Gonna start adding thick bar work in the coming weeks to help on my grip.

[jijin]

20/4/2007 (Last day of Nights for this week)
ME Upper

ME Incline Bench, Med grip 20kgx5x2, 30kgx5, 35kgx5
40kgx3, 45kgx3, 50kgx3, 55kgx3, 60kgx3
65kgx1, 67.5kgx1, 70kgxF*, 65kgx1, 67.5kgx1
62.5kgx3, 55kgx8

Superset with 1 min rest between exercise
A1 CG Floor Press 60kg 3x5
A2 CG Seated Row #8 1x12, 2x11

Superset with as much rest as needed between exercise
B1 Side Lateral Raise 7kg 2x8
B2 Standing Face Pull #7 2x8
B3 Scaption 7kg 2x8
B4 Cable External Rotation #1 2x5e

Side Lateral Raise 7kg 1x8
Ext Rotation #1 1x5e
Scaption 7kg 1x8

Breathing Ladder 50kg Front Squat
1-4. Stopped midway on 5th rung

Med ball chest passes 5kg

* Beat my last weeks incline bench PR! Would have counted the 70kg if my spotter didn't bloody tap the bar upwards about 3/4 way up while I was grinding through it. I told him I only needed help unracking the bar. Damn it. Would have attempted it again if it wasn't such grinder to begin with, and if there was someone else I could ask for a spot. This is the reason I hate doing upper body exercises, because to properly max out I need a spotter and it can be really hard to find a good spotter sometimes. Wish I had a powerrack which I could just use the pins to spot me
* Made a new 3RM PR too! Made 5 lifts over 90%, including that 3RM
* I think I got the weight selection on my ME exercises down well. Will just keep the increments at about 10% then half it when it starts getting heavy.

[gobbla]

good job on the PR's