Another training log started by Mind Power, this should dissapear to the 3rd page in a couple of days...
As the title suggests I have been struggling with consistency for the last few months, ive tried designing my own programs and following others, but I have been inconsistant and have not followed any of them through..
I have never set any lifting goals and have alwyas gone with the flow chopping and changing routines to satisfy whatever urge I have at the time.
So I thought what can I train for that will motivate me, and the answer is my 30th birthday, i wanna be stronger by the time it rolls around on June 10th.
Goals in Black and White are:
Continue to improve Hip Mobility
Deadlift 160kg (2xbw) - current max is 140kg
Front Squat 120kg (1.5xbw) - current 3rm ~75kg
Bench 120kg also - current 92.5 x 2
Maintain single digit body fat - currently ~9.5%
Damn it ive only got 9 weeks, I better go lift some heavy shit
enjoy
Westside for Skinny Bastards
Week 1 - Monday 2nd April
Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Closed Kinetic Chain Upper Extremity Stability (known as Hand Touches from now)
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Deep wideout drops
Max Effort Upper Body Bench Press up to 3rm(rest varied min. 60secs)
Bar x 10 (bar = 10kg i think)
50 x 5
60 x 5
65 x 3
70 x 3
75 x 3
80 x 3
90 x 3 Total 1790
Dips 3 x 6 rest 60s3 x 6 x bw+5 (bw~79kg) Total 1512
Bentover barbell row 4 x 10 rest 60s 4 x 10 x 45 Total 1800
Bentover dumbell flyes 2 x 12 rest 60s
2 x 12 x 3.5each hand (fluffy pink dumbells) Total 84 each
Weighted Swiss ball crunches 3 x 8
3 x 8 with 10kg plate
Comments. I was pumped to start this workout and it was a good one.
* i could have kept going on the bench which is exciting the 90kg didnt feel heavy at all, but i thougth 8 sets was probably enough
*interesting that the volume of bench to row was equal * dumbell flyes were hard with very little weight
*i went to pump up my swiss ball and the plug went flying somewhere
i heard it land but couldnt find it , it now has a golf tee stuck in it until i can find the plug.
Yeah, turning 30 is something else! I'll turn 30 July 19th and it'll be interesting. I have a hard time being consistent too, but i've found that keeping my nutrition inline keeps me on track until I can make it back to the gym.
Thanks for checking in RedWifey, Its hard not to focus on turning 30 when everyone around me keeps reminding me, I certainly see it as a positive and not as getting 'old' as I am constently reminded. When did 30 become old?, thats a bit sad to me...
Tuesday
Yesterday didnt quite go to plan, I have come down with a bit of a cold out of nowhere, and felt like sh!t yesterday. I feel a better today, but I feel a bit drained, hopefully I can find some energy before tonights training..
I did manage to go for a walk at lunch and did some mobility work throughout
the day, lots of squat to stands (they hurt, my hips are sooo tight)
so it wasnt a complete loss.
Ear Candles - if u havent tried them when you have a cold you should they work wonders. If you have never heard of them check them out here
After looking for a link it seems alot of people think its crap, we have used them heaps and recommended them to other people who have experienced
benefits from the also, oh well
Westside for Skinny Bastards
Week 1 - Wednesday 4th April
I did want to add that my weight for the beggining at the week was
down to 77.6kg or ~170lbs, that scared me a bit being that low, will have to check with the calipers to make sure it was only fat dissapearing.
Mobility Warmup
Cat/Camel
Birdog
Pushup +
Calf Stretch
Leg Pullback
Knee Hug
Leg swings side to side / front to back
Bum Kick
High KNee
Rev Warrior Lunge with twist
Squat to Stand
Max Effort Lower Body (all weights in kg) Front Squat up to 5rm(rest varied min. 60secs)
Bar x 5 (bar = 10kg i think)
30 x 5
40 x 5
50 x 5
60 x 5
65 x 5
65 x 5 Total 1650
Step Ups with Knee Lift 3 x 8 each leg (60secs rest)
3 x 8 x 18.5e hand Total 444e
Romainian Deadlifts 3 x 6 (60s rest)3 x 6 x 75 Total 1350
Wrist Roller 3 x 2 (1 rep = up and down)
3 x 2 x 2.5kg plate
Comments. *wasnt sure how this was going to go as i was still recovering from a bit of a cold, but i kicked the cold pretty quick (the benefits of being healthy)
but i still felt a bit tired
* squats felt pretty good and i could have gone to 70kg had i been fressh
its along way from 120 x 1
*step ups with the knee lift were tough, but you really have to drive your foot into the step to get your knee up, so i guess thats a positive.
*RDLs i loaded up the EZ curl bar, thought the grip might have been easier,
but it just ended up being awkward.
*havent done the wrist roller in years after the db step ups and rdls my grip was starting to die so i started pretty light and it was hard.
Westside for Skinny Bastards
Week 1 - Thursday 5th April Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Squat to Stand
Repetition Upper Body
all weights in kg A - Pushups 3 x amrap (60s rest)
1x26
1x15
1x10 Total 51
SS60 B - DB Tricep extensions 3 x 53x8x11e Total 264e
C - Chin ups 2x8xbw
1x6xbw
1x5xbw Total 27
SS60
D - DB shoulder press
3x10x11e Total 330e
E - EZ Bar Curls 3x8x35 Total 840
F- Abdominal Circuit
HLR - 10,8 Wood Chop - 2 x 20 Plank - 25secs
Comments Not a very inspiring workout, yesterdays workout and the cold had me a bit drained, some pretty crap numbers in there and i stopped during the ab circuit when i thought i was gonna hurl...
till next time
Westside for Skinny Bastards Week 1 - Saturday 7th
Free Workout if i have time (and the kids leave me alone for a moment) I will throw in a 4th workout for the week, this weekend i had time, this workout will gradually move towards strongman type training, probably more so when we move into our new house and i have the space for
tires, kegs etc...
but for now i will probably make it up as i go..
and I had just bought a new resistance band, so that featured heavily today
It was good to try some new moves.
Box Squat to bench (just above //)
3 x 20 x 30kg
** Have heard so much about them, thought they would be worth a try
started really, really light, they felt OK.
SS60 Hammer Curls 3 x 13e x 11kg Tricep Pushdowns with the res. band 3 x 15
SS60 Pull throughs with band 3x10 Kneeling Scarecrow (with band) 3x10
SS60 Farmers Walk around yard 20kg plate each hand x 3 circuits Face Pulls with band 3 x 10
wasnt the best workout, but it was fun to use the res. band.
and the kids didint harrass me too much
Westside for Skinny Bastards Week 2 - Monday 9th April
Monday morning weigh in
77.2kg (+0.6) and i checked my ab skin fold and its DOWN from 11 to 9
Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Deep wideout drops
Max Effort Upper Body Bench Press up to 3rm(rest varied min. 60secs)
30x10
50x5
60x5
70x4
80x3
90x3 95x3 Total 1925 (+135)
Dips 3 x 6 rest 60s
1x8xbw+5
2x9xbw+5 Total 2184 (+672)
Bentover barbell row 4 x 10 rest 60s1 x 10 x 45
1 x 12 x 45
2 x 10 x 45 Total 1890 (+90)
Bentover dumbell flyes 2 x 12 rest 60s
2 x 12 x 3.5each hand (fluffy pink dumbells) Total 84 each (no change)
Weighted Swiss ball crunches 3 x 8
3 x 10 with 10kg plate (+6 reps) Woodchop with Heavy Band 3 x 8 each side
Comments.
**Again I was really looking forward to training, the last rep on the bench was a struggle, it wasnt pretty but it went up..
**Dips and rows progressed nicely...
**Woodchops with the res. band were really good.
** Does everyone struggle with BO dumbell flyes.. they are hard with bugger all weight.
it looks like you have a solid and well organized plan and a 5 kilo pr on the bench is a good jump.
thanks for checking in umass, the program is from Joe Defranco and I am really enjoying it,
and your comment on the bench pr reminded me that even a small jump
is progress and I dont have to add 5kg everytime, which i sometimes get caught trying to add too much
Westside for Skinny Bastards
Week 2 - Wednesday 12th April
Mobility Warmup
Cat/Camel
Birdog
Pushup +
Calf Stretch
Leg Pullback
Knee Hug
Leg swings side to side / front to back
Bum Kick
High Knee
Rev Warrior Lunge with twist
Squat to Stand
Max Effort Lower Body (all weights in kg) Front Squat up to 5rm(rest varied min. 60secs)
Bar x 10
30 x 10
40 x 5
50 x 5
60 x 5 70 x 5 - PR
70 x 5 - PR Total 1850 (+200)
Step Ups with Knee Lift 3 x 8 each leg (60secs rest)
3 x 8 x 18.5e hand Total 444e No Change - although they felt a bit easier Romainian Deadlifts 3 x 6 (60s rest)
3 x 8 x 80 (+2 reps each set and 5kg) Total 1920 (+570)
Wrist Roller 3 x 2 (1 rep = up and down)
3 x 2 x 3kg plate
(+0.5 kg) and they felt easier
Comments. *Was a good workout, 5kg PR on the squat was good, I felt relly tight to start with and upped the reps in the first few sets which seemed to help.
*The 5th rep with 70kg was pretty slow and i felt i was starting to lean forward slightly but it went up well in the end.
*Step ups felt easier than last week, but still didnt feel great.
*Feeling pretty sore and drained this morning, had a massive breakfast to compensate..
I'll be checking this one, as I eventually want to give WS4SB a go sometime down the road. Good luck on reaching your goals, and you're right that # 30 coming up would do it.
Westside for Skinny Bastards
Week 2 - Thursday 12th April Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Squat to Stand
Repetition Upper Body
all weights in kg
SS60 A - Pushups 3 x amrap (60s rest)
1x30 (+4)
1x18 (+3)
1x18 (+8) Total 66 (+15)
B - Heavy Band Pushdowns 3 x amrap
1 x 20
1x18
1x16 Total 54
---------
SS60
C - Chin ups 1x9xbw (+1)
1x8xbw
1x6xbw
1x5xbw Total 28 (+1)
D - DB shoulder press
3x10x13.5e (2.5kg each) Total 405e (+75)
-------------------
E - EZ Bar Curls straight sets
2x8x35
1x5x35 Total 735 (-105)
F- Abdominal Circuit - no rest
HLR - 10,8 (no change) Wood Chop - 2 x 10each side (with heavy band) Plank - 40s, 30s
Comments **Pushups felt good, the 3rd set number is alot higher cause i had about 5mins rest whilst i changed my sons poo.
** my triceps were killing after the Band Pressdowns
**chins felt alot easier than last time, although it didnt translate into more reps.
** im not sure what happened with the curls, maybe the chins drained me more than i thought.
Hopefully I will fit in another free workout this weekend, which reminds me, i gotta go buy a bag of sand.
Westside for Skinny Bastards Week 3 - Monday (Morning) 16th April
Monday morning weigh in 77.2kg (+0.6) (9th april)
78.5kg (+1.3) (16th April)
No weekend workout to report as it didnt happen.
Diet wasnt fantastic over the weekend, but wasnt terrible, just not enough food.
Weight is up, which is good.
Will do some Mobility work @ work and go for a good walk at lunch time
cause the weather is awesome at the moment.
Looking forward to working out tonight.
Westside for Skinny Bastards
Week 1 - Monday 2nd April
Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Squat to Stand
all weights in kg Max Effort Upper Body Bench Press up to 3rm(rest varied min. 60secs)
Bar x 15 (bar = 10kg i think)
50 x 5
70 x 5
80 x 5
80 x 3 (got distracted forgot to load more plates)
95 x 3 100 x 2 Total 2275 (+350)
SS60
Dips 3 x 6-10 rest 60s
2 x 10 x bw+5 + reps 1 x 9 x bw+5 Total 2436 (+252)
Bentover barbell row 4 x 10 rest 60s 1 x 15 x 45 +5reps 1 x 12 x 45
1 x 11 x 45 +1 rep
1 x 10 x 45 Total 2160 (+270)
________________________
Bentover dumbell flyes 2 x 12 rest 60s
2 x 12 x 3.5each hand Total 84 each (no change again)
Weighted Swiss ball crunches 3 x 8
2 x 12 with 10kg plate
1 x 10 Woodchop with Res. Band 3 x 8 each side Comments. **Almost got the magical 100kg on the bench, the second rep wasnt pretty and I wasnt going to force the 3rd being all alone without a cage.
Im sure it will go up easy next week.
**Made good progress on both the dips and rows, the rows felt really good.
**Thinking about changing the dumbell flyes, no progression for 3 weeks now is not good.
**Did the Crunches/Woodchop as a circuit with no rest, i was feeling it at the end.
**I love the heavy band, i dunno what i did without it.
Westside for Skinny Bastards
Week 3 - Wednesday 18th April
Mobility Warmup
Cat/Camel
Birdog
Pushup +
Calf Stretch
Leg Pullback
Knee Hug
Leg swings side to side / front to back
Bum Kick
High Knee
Rev Warrior Lunge with twist
Squat to Stand
Max Effort Lower Body (all weights in kg) Front Squat up to 5rm(rest varied min. 60secs)
Bar x 10
40 x 8
50 x 5
60 x 5
70 x 5 75 x F
75 x 3 Total 1545 (-305)
Travelling Lunge 3 x 8 each leg (60secs rest)
3 x 8 x 18.5e hand Total 444e Romainian Deadlifts 3 x 6 (60s rest)
3 x 10 x 80 (+2 reps each set) Total 1920 (+480)
Wrist Roller 3 x 2 (1 rep = up and down)
3 x 2 x 5kg plate
(+1.5 kg)
Comments. **Damn I was pissed I missed the front squat, It was all mental too, I had myself convinced it was gonna be too heavy, when I know I have lifted it before was just f&^n stupid. came back for 3 reps but my mind was gone at that point.
** Changed the step ups to lunges as per the Pelvic Tilt article.
**RDL's felt really easy, especially after the lunges which i could already feel the pain in my ass happening from them.Will add another set next week.
** Wrist roller was tough.
**My legs are killing me today, especially the lunge ass.
**RE - upperbody tonight Session Rating
Westside for Skinny Bastards
Week 2 - Thursday 19th April Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Squat to Stand
Repetition Upper Body
all weights in kg
SS60 A - Pushups 3 x amrap (60s rest)
1x32 (+2)
1x20 (+2)
1x14 (-4) Total 66 (no change)
B - Heavy Band Pushdowns 3 x amrap
1 x 23 (+3)
1 x 20 (+2)
1 x 20 (+4) Total 63 (+9)
---------
SS60
C - Chin ups 1x10xbw (+1)
1x6xbw
1x6xbw
1x6xbw Total 28 (no change)
D - DB shoulder press 3 x 10-15
1 x 12 x 13.5 (+2)
1 x 10 x 13.5
1 x 11 x 13.5 (+1) Total 445e (+40)
-------------------
E - EZ Bar Curls straight sets 3x8-10
2 x 10 x 30
1 x 8 x 30 Total 840 (+105, no change from week 1)
F- Abdominal Circuit - no rest Plank 60s
Side Plank 30s each side
Kneeling Crunches 3 x 12
Woodchop 3 x 8 each side
Comments **My ass still hurts from wednesdays me lower body workout, It hurt to sit down last night.
**Might do the pushups as a straight set as per the original week,
**band pushdowns hurt like hell, but they feel good (does that make sense)
**Got off to a good start with the chins and the died towards the end.
**The pushdowns kill my triceps which seems to be killing my shoulder press strength, not sure what to do about that.
**reduced the weight for the curls, maybe i need to take a look at the excersises in this workout as they seem to be inhibiting one another.
**As per something i read from the summit by Bill Hartman i tried to hold a plank for 2mins and side planks for 90s, i failed miserably so i can add that to the list of things to work on.
Westside for Skinny Bastards Week 4 - Monday (Morning) 23rd April
Monday morning weigh in 77.2kg (+0.6) (9th april)
78.5kg (+1.3) (16th April)
79.4kg (+0.9) (23rd April)
no workout over the weekend as it was my wedding anniversery on saturday
did plenty of work in the garden on saturday morning, does that qualify as GPP
Westside for Skinny Bastards
Week 4 - Monday 23rd April
Mobility Warmup
Cat/Camel
Birdog
Dynamic Blackburn
Pushup +
Hand Touches
PNF Diagonals
Arm Circles
Rev. Warrior Lunge with twist
Squat to Stand
Plank 1 x 60s (Goal 2mins)
Side Plank 1 x 30s each side (Goal 90secs each)
all weights in kg Max Effort Upper Body Bench Press up to 3rm(rest varied min. 60secs)
Bar x 15 (bar = 10kg i think)
50 x 8
70 x 5
80 x 5
90 x 3
95 x 3 100 x 2 Total 2055 (+180)
SS60
Dips 3 x 6-10 rest 60s
2 x 10 x bw+7.5 2 x 8 x bw+7.5 +1 set, +weight Total 3114 (+678)
Bentover barbell row 4 x 10-15 rest 60s 1 x 15 x 47.5 1 x 11 x 47.5
1 x 19 x 47.5
1 x 10 x 47.5 + weight in all sets Total 2137.5 (-22.5)
________________________
Kneeling Scarecrows 2 x 12 rest 60s
2 x 10
Weighted Swiss ball crunches 3 x 8-15
3 x 15 with 15kg plate +weight, + reps Comments. **couldnt get that 100kg up for the 3rd time again, im getting stuck in the
bottom position. will need to fix this somehow
**everything else went really good, dumped the BO flyes in favour of the scarecrows with the heavy band
Westside for Skinny Bastards
Week 4 - Wednesday 25th April
Mobility Warmup
Cat/Camel
Birdog
Pushup +
Calf Stretch
Leg Pullback
Knee Hug
Leg swings side to side / front to back
Bum Kick
High Knee
Rev Warrior Lunge with twist
Squat to Stand
Max Effort Lower Body (all weights in kg) Front Squat up to 5rm(rest varied min. 60secs)
Bar x 10
40 x 10 +2
50 x 8 +3
60 x 5
70 x 4
75 x 5 75 x 5 Total 2230 (685)
Travelling Lunge 3 x 8 each leg (60secs rest)
3 x 4 x 18.5e hand Total 222e
Romainian Deadlifts 3 x 6 (60s rest)
3 x 8 x 85 +5kg Total 2040 (+120)
Wrist Roller 3 x 2 (1 rep = up and down)
3 x 2 x 5kg plate
(no change)
Comments. **Had my daughter watching and working out with me, which was a bit distracting, especially during the squats.
**Only did half the lunges i was meant too, brain fart
Westside for Skinny Bastards Week 5 - Monday (Morning) 30th April
Monday morning weigh in 77.2kg (+0.6) (9th april)
78.5kg (+1.3) (16th April)
79.4kg (+0.9) (23rd April)
79.4kg (-)
Surprised the weight didnt go up, diet was crap towards the end of the week, might take some measurements to see how its going in terms of fat loss/gain etc.
Ive decide to change things up for the workouts for the next 4 weeks,
things were starting to stagnate in a few areas, I have changed things to correspond to the WSFSB2 program.
Westside for Skinny Bastards 2
Week 5 - Monday 30th April
Decided it was time to change things up after 4 weeks
Mobility Warmup
Max Effort Upper Body A - Incline Bench Press up to 3rm(rest varied min. 60secs)
Bar x 15 (bar = 10kg i think)
40 x 10
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3 Total 1710
B - Dumbell Bench Press (Neutral Grip) 3x6-4x10 (60s rest)
4 x 10 x 18.5e (way too light) Total 740
C - Lat / Upper Back Superset 3x8-4x12
Bentover Two Arm Long Bar Row 1 x 12 x 40
1 x 12 x 50
1 x 10 x 60
1 x 8 x 60 Total 2160
Kneeling Scarecrows 4 x 10 x Heavy Band Total 40
D - Hammer Curls 3 x 6-10 1 x 10 x 11
1 x 10 x 13.5
1 x 8 x 13.5 Total 353e
E - Abdominal Circuit HLR - 2 x 8
Side Planks 2 x 60s
Comments. *Alot of guessing of weights, as always with a change in program.
*DB Bench will have to do 1 arm at a time so I will have DBs heavy enough
*Rest of the workout was ok
Westside for Skinny Bastards 2
Week 5 - Wednesday 2nd May
Mobility Warmup
Max Effort Lower Body (all weights in kg) A - Deadlift up to 3rm(rest varied min. 60secs)
Bar x 10 (High Pull)
50 x 5
70 x 5
90 x 3
110 x 3
120 x 3
130 x 1 Total 1790
B - Single Leg Squats to chair 3 x 8-12
3 x 8e Total 24e
C - Good Mornings 3x6 - 4x10
3 x 10 x 30 Total 900
D - Neck / Grip Superset
Barbell Shrugs 4 x 8 x 70
(Total 2240) Plate Pinches 2 x 10kg x 20se Comments. *Got a bit carried away on the deads, considering I havent deadlifted heavy in ages, but everything up to 120kg felt quick and easy, 130 was easy 1 time, but it wasnt gonna budge after that.
*Single Leg squats were pretty easy onto the chair
*Good morning were pretty light, but they felt pretty comfortable.
*Damn it, ive lost my grippers somewhere, havent used them in years and thought i knew were they were, so i subbed in plate pinches instead.
Westside for Skinny Bastards 2
Week 6 - Monday 7th May
Mobility Warmup
Max Effort Upper Body A - Incline Bench Press up to 3rm(rest varied min. 60secs)
Bar x 15 (bar = 10kg i think)
50 x 10 (+10kg)
60 x 5
65 x 5
70 x 3
75 x 3 80 x 3 Total 1950 (+240)
B - Dumbell Bench Press (Neutral Grip) 3x6-4x10 (60s rest)
4 x 6 x 23.5kg each Total 564 (+214)
C - Lat / Upper Back Superset 3x8-4x12
Bentover Two Arm Long Bar Row 1 x 12 x 50 (+10kg)
3 x 10 x 60 Total 2400 (+240)
NO REST
Kneeling Scarecrows 4 x 8 x Heavy Band Total 32 (-8)
D - Hammer Curls 3 x 6-10 3 x 7 x 16 each(+weight) Total 336
E - Abdominal Circuit HLR -
2 x 10
1 x 8
Side Planks 2 x 30s
Plank 1 x 60s
Comments. *Was a good workout, i was dead by the end of it, weights were much better than last week.
Westside for Skinny Bastards 2
Week 6 - Wednesday 9th May
Mobility Warmup
Max Effort Lower Body (all weights in kg) A - Deadlift up to 3rm(rest varied min. 60secs)
50 x 10
70 x 5
90 x 5
110x 3
120 x 3
125 x 3
130 x 1 Total 2495 (+705)
B - Single Leg Squats to chair 3 x 8-12
3 x 10e (+2 reps each leg/set) Total 30e (+6)
C - Good Mornings 3x6 - 4x10
3 x 10 x 35 (+weight) Total 1050 (+150)
D - Neck / Grip Superset Roped up 2 x 20kg plates and held the rope and did
as many shrugs as possible untill my grip gave out.
1 x 18 x 20kg each hand
1 x 15 x 20
1 x 19 x 19 Comments. *Deads didnt feel right at all tonight, I almost fell backwards a few times.
Just wasnt happening.
*Legs were killing for the single leg squats but managed 2 extra reps each set.
*GM's still dont feel fantastic form wise either.
*My hands were sore after the rope hold/shrug, but it was a good exercise
*My legs feel drained this morning, not sore, just tired..
CONSISTENCY required, apply within
WSFSB - Max Effort Upper Body
, it now has a golf tee stuck in it until i can find the plug.
Hmm, seem to be a bit stuck,
Linear Mode
