Jin's New Log

[jijin]

Getting back to posting a training log here after I got too busy the past few weeks to post in my old log.

Lifting Goals (in no particular order):
1. 150kg Deadlift by July 1 2007
2. 90kg Bench by July 1 2007
3. 15 bodyweight pullups/chinups by July 1 2007

Physique Goals:
1. Get up to 75kg by May 1 2007
2. Get down to bodyfat percentage that I can see 6 abs clearly :p by June 1 2007

So the current plan is to start with Strength Focuesd Mesocycle today, then go on to either Waterbury Method or NROL's ST3.

Going to drop the Jump rope and jumping jacks in the SFM plan at the moment as I cycle to and from the gym. Going to do some short cardio (jogs, jump ropes), mobility work and/or body weight circuits on off days. Might do some mobility work or slow cardios on the AM of workout days, depending on how I feel.

27/7/2007 (70.6kg)
A1 Good Morning 3x5 @ 65kg
A2 Dip 3x5 @ 10kg

B1 Chin up 3x5 @ BW
B2 Front Squat 3x5 @ 67.5kg

Added some prehab work (i.e. external rotation, pushup plus, wrist curl/extension, face pull, Y's and T's, hip abduction and adduction)

[ParanoidAndroid]

good luck bro, I'll be watching.

[jijin]

1/3/2007
A1 Wide Grip Military Press: 40kg @ 1x6 (resetted, too heavy), 37.5kg @ 2x8 and 1x6
A2 Box Squats 77.5kg @ 3x8

B1 Natural GHR (on Lat pulldown, holding cable to lower weight) 3x8 @ #1+1.25kg
B2 Seated Row 3x8 #8+2.5kg

Added 3x5 One arm thick bar dumbbell suitcase deadlift @ 25kg
Threw in some hammer curls for fun
and 4 rounds of 20s on 10s off Dumbbell swings

[jijin]

3/3/2007 (after night shift, 70.9kg)
A1 Power Clean 3x3 @ 52.5kg
A2 Neutral Grip Pullup 3x3 @ 12.5kg+BW

B1 Tricep Lockout 3x3 @ 75kg
B2 Alternating BB Lunge 3x3 @ 70kg

Added some prehab work (i.e. external rotation, pushup plus, wrist curl/extension, face pull, Y's and T's, hip abduction and adduction) @ 3x9

I have also been doing some light band work on my off days just to help recovery. Wish I had some dumbbells

[jijin]

5/3/2007
A1 Good Morning 3x5 @ 67.5kg
A2 Dip 3x5 @ 12.5kg+BW

B1 Chin up 3x5 @ 2.5kg+BW
B2 Front Squat 3x5 @ 70kg

Somehow I my right trap is sore...

[jijin]

7/3/07
A1 Wide Grip Military Press: 37.5kg @ 3x8 (+2 reps on last set)
A2 Box Squats 82.5kg @ 3x8

B1 Natural GHR (on Lat pulldown, holding cable to lower weight) 3x8 @ #1
B2 Seated Row 3x8 #9

Added some plate pinch (4 sets of 20s with two 15kg plates together)
Tried natural GHR with just body weight - 1 rep. period.
BW Circuit - AMRAP for 20s with 10s rest (A1 Plate Pinch for time, A2 T-Pushup, A3 Inverted Row, A4 Burpees) - 2 circuits total of 4 minutes

[jijin]

9/3/2007
A1 Power Clean 3x3 @ 55kg
A2 Neutral Grip Pullup 3x3 @ 15kg+BW

B1 Tricep Lockout 3x3 @ 77.5kg
B2 Alternating BB Lunge 3x3 @ 72.5kg

Added some prehab work (i.e. external rotation, pushup plus, wrist curl/extension, face pull, Y's and T's, hip abduction and adduction) @ 4x6

Added some band sprints and some light one arm-DB snatch in Tabata fashion just for fun.

Then practiced some overhead squats with just the bar

Can't wait to get back to day shift next week

[jijin]

12/3/2007 (71.1kg)
A1 Good Morning 3x5 @ 70kg
A2 Dip 3x5 @ 15kg

B1 Chin up 3x5 @ BW+5kg
B2 Front Squat 3x5 @ 72.5kg (+2 rep more per set PR)

Added some prehab work (i.e. external rotation, pushup plus, wrist curl/extension, face pull, Y's and T's, hip abduction and adduction)
Played around with some medicine ball slams, before I was told off by the gym owner.

Felt strong today, could have gone a little heavier, but I wanted to pace myself today to make more advancements later in the week

[ParanoidAndroid]

Nice GM's.

[jijin]

Thx man. I;m hoping this transfers well to my lower body work

[jijin]

14/3/2007 (72kg)
A1 Wide Grip Military Press: 40kg @ 2x8 (+2.5kg), 1x5, 1x3*
A2 Box Squats 85kg @ 3x8

B1 Natural GHR (on Lat pulldown, holding cable to lower weight) 3x8 @ #1-1.25kg
B2 Seated Row 3x8 #9+2.5kg

Did 3 reps/side of turkish get up with one 22.5kg DB
1 arm DB snatch: 20kg@1x5, 22.5@1x5, 25kg@2x3
Tabata DB swing (2 hands holding one 15kg DB): 4 minutes total. 20s work 10s rest. Managed to keep the reps per "set" between 9-11

* couldn't finish all 8 reps on the last set, only did 5 reps before I felt myself failing. Did another 3 reps at the end of the session just to make up the volume
** Not sure why my presses progress so slowly. Pulling and lower body strength seems to be progressing well.
*** I need to start weaning myself off using the lat pulldown for spotting

[jijin]

15/3/2007
Morning:
Band sprints (30s:30s rest:work) 5 sets forward running, 5 sets backward run

After work:
Some high rep, light band exercises
15 minute light jog

[jijin]

16/3/2007
A1 Power Clean 3x3 @ 57.5kg (PR!*)
A2 Neutral Grip Pullup 3x3 @ 16.25kg+BW

B1 Tricep Lockout 3x3 @ 80kg (had a false start on the first set)
B2 Alternating BB Lunge 3x3 @ 75kg

Speed Squats 6x3 @ 60kg
Added some prehab work (i.e. external rotation, pushup plus, wrist curl/extension, face pull, Y's and T's) @ 3x12
Speed Deads 6x3 @ 60kg (alternating between sumo and conventional stance)

* The last time I Powercleaned, I made 55kg for 1 rep. Today I made 57.5kg for 3x3! YAY!

[jijin]

19/3/2007 (71.8kg)
Starting Waterbury Method today. Felt like doing something with a bit more volume.

Back Squat: 10x3 @ 87.5kg

A1 Dips: 4x6 @ 12.5kg
A2 DB Bent-Over Row 1x6e @ 20kg, 3x6e @ 22.5kg

B1 Skull Crusher 3x6 @ 18kg, 1x6 @ 20.5kg
B2 BB Bicep Curl 3x6 @ 18kg, 1x6 @ 20.5kg

Reverse Crunch 4x6 @ 20kg

Pushup Plus w/Band 4x6
Face Pull 4x6 @ #7

Did some light snatches to try to correct form.
Attempted to do kipping pullups, just to see how they felt like. (not there yet)
Some overhead squats with the bar to correct form

* It's been awhile since I back squatted. I find that my body is a lot more upright now, and not bent over forward as much. I think front squatting has helped me a lot in this area.
* I just hate curls. Period.

[ParanoidAndroid]

I hear you on the curls. I can't stand them either. Enjoy WM, everybody that does it loves it.

[jijin]

Thanks man. Was tempted to sub in something else, but I'm sure CW put it there for a reason. Just gotta suck it up and do them

[jijin]

20/3/2007
light band work
ab wheel

just tried to get some exercise in today. really stressful and busy day at work. Too many patients coming in

[jijin]

21/3/2007 (71.6kg)

BB Bench 10x3 @ 67.5kg

A1 RDL 4x6 @ 70kg
A2 BB Military Press 3x6 @ 40kg, 1x5 @ 40kg

B1 Standing Calf Raise 4x6 @ 100kg
B2 DB Upright Row 1x6 @ 10kg 3x6 @ 12.5kg

DB External Rotation 4x6 @ 12.5kg

Cable leg abduction/adduction 4x6 @ #2

[jijin]

22/3/2007

light band work @ 2x20 (band pressdown, band pull apart, TKE, band hamstring curl, band face pull, band pulldowns)
a set of band assisted pullups to try to get the feeling of pulling the bar all the way to the chest
20 reps BW squats, 30 reps BW squats
20 reps scap pushups
tried to do a muscle up - getting stuck at the transition
did a few practice reps of false grip pull ups