Soon to be forgotten training log

bohsman · 03-02-15, 22:59

Not sure I'll get much out of keeping a log but will give it a go.

Started the year at 88kg, diet has been ok but could be better and still around the 88-90kg mark. Did a month of Candito in January and have now moved back to SL 5x5.

Monday 2nd Feb Day 2 of 5x5
Pre work workout

30 second plank
20 leg raises
30 second plank
20 leg raises

5x5 Squats 52.5kg
5x5 OHP 20kg
1x5 DL 60kg

Lunch Break
1km Row 3.43mins
5k cycle 11.30mins

Mellor · 03-02-15, 23:31

How did you find Candito, I'd considered doing it before, but ended up sticking with my own program.

bohsman · 03-02-15, 23:42

I enjoyed it, some really tough weeks in there, OHP at reps of 12,12,10,8 was a killer then in the middle when reps go down and weight goes up it all seems a bit easy. I got definite improvements in bench and OHP and noticable difference in my shoulders and arms but after a few months of doing nothing most programes would have done similar.
Have a read of January for Cereal Rappers log over on boards, was doing basically the same stuff.

bohsman · 04-02-15, 13:50

Day 3 of 5x5

Squats 5x5 at 55kg
Bench 5x5 at 25kg
Barbell Row 5x5 at 35kg
Lat Pulldowns 5x5 at 42kg

Skullcrushers
1x10 at 10kg
3x10 at 12.5kg

Ez bar bicep curl dropsets
26kg x 6
21kg x 8
16kg x 8
11kg x 8

And in for a lunch break cardio session
1k row 1:45
2k run 10mins
10k bike 19mins

bohsman · 05-02-15, 19:07

Will throw in some goals.

1. My body fat % is around 25% at a guess and using online calculators, and has been at least that for living memory, 15% or lower is my main target.
2. Mobility, it sucks and I've done nothing about it, need to make a lot more effort on it.

Weights
Squats, I've done 80kg 5x5 but have never tested a 1rm.
bench, 1rm is currently 47.5kg but rarely test tbh
DL, havent tested in a while but have managed a 110kg.

Goals
Squat 2xBW
DL 2xBW
Bench 1xBW

Cardio, I'm doing it in the gym at the moment as I'm motivated, will stop when I'm not bothered, playing footie once a week or so as well, 90mins 7 a side astro, as long as I'm not dying at the end of that I'm happy.

No real timeline, end of year be nice I guess. Body fat the sooner the better.

bohsman · 06-02-15, 13:52

5x5 Day 4

Squats 5x5 57.5kg
OHP 5x5 22.5kg, would be nice to hit 30kg without a fail but will see.
DL 1x5 65kg
Lat Pulldown 5x5 49kg
500m row 1:43

bohsman · 07-02-15, 12:57

1k row 3:55
5k run 25:30 PB Delighted with that, default PB as I don't think I've ever done 5k before, just wanted to prove to myself that I could.
5k bike 11:30 slow and painful

bohsman · 08-02-15, 13:08

5x5 Day 5

4x 30 second planks
4x10 knee raises

Squats 60kg 5x5
Bench 27.5kg 5x5
Barbell row 37.5kg 5x5

bohsman · 12-02-15, 13:21

Left the gym grand on Sunday, sat down in work for a while, got up and could barely walk, some muscle in my foot/ankle I guess, limped around Sunday and Monday but got a 10km walk and 3 hours of astro football in yesterday and held up fine so seem to be better. A few days off from the gym after a tough week last week anyway.

5x5 Day 6

30 Russian twists 5kg
20 knee raises
30 second plank
repeated by 3, slightly lower reps on twists and knee raises after.

5x5 squats 62.5kg
5x5 OHP 25kg
1x5 DL 70kg

bohsman · 13-02-15, 14:03

Supplementary day today.

EZ Bar skullcrushers
10kg x 10
5kg x 10
5kg x 10
5kg x 10

Tricep Kickbacks
7.5kg x 15
7.5kg x 15

DB Shoulder Shrugs
25kg x 10
22.5kg x 10
22.5kg x 10

Lateral Raises
5kg x 10
5kg x 10

Lat Pulldown
42kg x 12
42kg x 12
42kg x 12
42kg x 12

EZ Bar Bicep Curls
26kg x 7
21kg x 7
16kg x 7
11kg x 7

bohsman · 14-02-15, 14:28

5x5 Day7

5x5 Squats 65kg
5x5 Bench 30kg
5x5 bb row 40kg

Circuit x3 no break
30 Russian twists 5kg
15 knee raises
30second plank

bohsman · 17-02-15, 14:16

5x5 Day8

5x5 Squats 67.5kg
5x5 OHP 27.5kg
1x5 DL 75kg

Circuit x3 no break
30 Russian twists 5kg
15 knee raises
30second plank

bohsman · 18-02-15, 14:22

Supplementary Day

EZ Bar skullcrushers
16kg x 10
11kg x 12
11kg x 12
11kg x 12

Tricep Kickbacks
10kg x 10 each side
10kg x 10 each side
10kg x 10 each side

Dips
3x3 BW

Shoulder Press
20kg x 12
20kg x 12
20kg x 12

Lat Pulldowns
42kg x 12
42kg x 12
42kg x 12
42kg x 12

DB Lat Raises
5kg x 10
5kg x 10
5kg x 10

DB Lat Front Raises
5kg x 10
5kg x 10
5kg x 10

EZ Bar Bicep Curls
21kg x 8
16kg x 8
11kg x 8
9kg x 8

bohsman · 21-02-15, 17:04

Lazy week as a friend was visiting, back in with the bare minimum today, hopefully back into routine from here.

5x5 Day 9

Bench 5x5 32.5kg
Barbell Row 5x5 42.5kg
Squats 5x5 70kg

bohsman · 22-02-15, 16:43

Bit of a mixed lot today, didn't do squats but will call it Day 10 of 5x5

Lat Pulldowns
12 x 49kg
12 x 49kg
12 x 42kg
12 x 42kg

OHP
5x5 30kg

Deadlift
1 x 5 80kg
3 x 100kg
1 x 110kg
1 x 120kg Wasn't happy that I closed it out fully at the top so went again
1 x 120kg PB

Skullcrushers
2 x 10 at 15kg

A few other tricep excercises names I have no idea.

Hammer Curl dropsets
12.5kg x 10 all each arm
10kg x 10
7.5kg x 10
5kg x 5

Chin Up Grip Lat Pulldown
4 x 12 @ 35kg

Chest Press Machine
4 x 12 @ 28kg

bohsman · 23-02-15, 15:52

5x5 Day 11

Squats 5 x 5 72.5kg
Bench 5 x 5 35kg
Barbell Row 5 x 5 45kg

Circuit x3 no break
30 Russian twists 5kg
15 knee raises
30second plank

7 a side astro tonight and then a badly needed rest day tomorrow, was really feeling the fatigue through that session.

bohsman · 25-02-15, 14:25

Low on energy but powered through the main 5x5 workout, 4 weeks done withouth a fail, was failing in week 1 first time I did Stronglifts so delighted with the progress.

5x5 Day 12

5 x 5 Squats 75kg
5 x 5 OHP 32.5kg Some big battles there, slim chance of getting through 35kg anytime soon.
1 x 5 DL 85kg

bohsman · 26-02-15, 20:56

Supplementary Day

Circuit x3 no break
30 Russian twists 5kg
15 knee raises
30second plank

Tricep Kickbacks
10 x 10kg e/s
10 x 10kg e/s

EZ Bar Lying Tricep Extensions
10kg x 10
10kg x 10

Bench Dip Triceps
BW x 10
BW x 10

Lat Pulldowns
15 x 42kg
15 x 42kg
15 x 42kg

DB Arm Curls Drop Sets
12.5kg x 10
10kg x 10
7.5kg x 10
5kg x 10

OHP
20kg x 10
20kg x 10

Followed by 1 hour of 5 a side astro this evening.

bohsman · 28-02-15, 07:16

90 mins Astro yesterday followed by

5x5 Day 13

Circuit x3 no break
30 Russian twists 5kg
15 knee raises
30second plank

Squat Rack in use and legs tired from football so gave squats a miss.
Bench 5 x 5 37.5kg
Barbell Row 5x5 47.5kg

Incline Bench Dumbells
10 x 10kg
10 x 12.5kg
10 x 12.5kg
8 x 12.5kg
6 x 12.5kg

Decline Bench Dumbells
10 x 12.5kg
10 x 12.5kg

bohsman · 01-03-15, 15:11

Horrible session, lack of sleep and a bit of fatigue I guess.

5x5 Day 14

Circuit x2 no break
30 Russian twists 5kg
15 leg raises
30second plank

Deadlift 1 x 5 90kg
Squats 5 x 5 77.5kg Felt every rep, got stuck around the 80kg mark last time I did 5x5 as well, hip mobility work needed I think.

OHP
1 x 5 35kg
1 x 4 35kg
Every rep a grind, felt like a massive jump from 32.5, hopefully just an overall bad day and I'll get further next time round.

03-02-15, 22:59	#1
bohsman Member Join Date: Jan 2010 Posts: 3,639	Soon to be forgotten training log Not sure I'll get much out of keeping a log but will give it a go. Started the year at 88kg, diet has been ok but could be better and still around the 88-90kg mark. Did a month of Candito in January and have now moved back to SL 5x5. Monday 2nd Feb Day 2 of 5x5 Pre work workout 30 second plank 20 leg raises 30 second plank 20 leg raises 5x5 Squats 52.5kg 5x5 OHP 20kg 1x5 DL 60kg Lunch Break 1km Row 3.43mins 5k cycle 11.30mins

03-02-15, 23:31	#2
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 9,647	How did you find Candito, I'd considered doing it before, but ended up sticking with my own program. __________________ €35 Betfair bonus

04-02-15, 13:50	#4
bohsman Member Join Date: Jan 2010 Posts: 3,639	Day 3 of 5x5 Squats 5x5 at 55kg Bench 5x5 at 25kg Barbell Row 5x5 at 35kg Lat Pulldowns 5x5 at 42kg Skullcrushers 1x10 at 10kg 3x10 at 12.5kg Ez bar bicep curl dropsets 26kg x 6 21kg x 8 16kg x 8 11kg x 8 And in for a lunch break cardio session 1k row 1:45 2k run 10mins 10k bike 19mins Last edited by bohsman; 04-02-15 at 20:04.

05-02-15, 19:07	#5
bohsman Member Join Date: Jan 2010 Posts: 3,639	Will throw in some goals. 1. My body fat % is around 25% at a guess and using online calculators, and has been at least that for living memory, 15% or lower is my main target. 2. Mobility, it sucks and I've done nothing about it, need to make a lot more effort on it. Weights Squats, I've done 80kg 5x5 but have never tested a 1rm. bench, 1rm is currently 47.5kg but rarely test tbh DL, havent tested in a while but have managed a 110kg. Goals Squat 2xBW DL 2xBW Bench 1xBW Cardio, I'm doing it in the gym at the moment as I'm motivated, will stop when I'm not bothered, playing footie once a week or so as well, 90mins 7 a side astro, as long as I'm not dying at the end of that I'm happy. No real timeline, end of year be nice I guess. Body fat the sooner the better. Last edited by bohsman; 05-02-15 at 19:17.

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03-02-15, 23:42	#3
bohsman Member Join Date: Jan 2010 Posts: 3,639	I enjoyed it, some really tough weeks in there, OHP at reps of 12,12,10,8 was a killer then in the middle when reps go down and weight goes up it all seems a bit easy. I got definite improvements in bench and OHP and noticable difference in my shoulders and arms but after a few months of doing nothing most programes would have done similar. Have a read of January for Cereal Rappers log over on boards, was doing basically the same stuff.

06-02-15, 13:52	#6
bohsman Member Join Date: Jan 2010 Posts: 3,639	5x5 Day 4 Squats 5x5 57.5kg OHP 5x5 22.5kg, would be nice to hit 30kg without a fail but will see. DL 1x5 65kg Lat Pulldown 5x5 49kg 500m row 1:43

07-02-15, 12:57	#7
bohsman Member Join Date: Jan 2010 Posts: 3,639	1k row 3:55 5k run 25:30 PB Delighted with that, default PB as I don't think I've ever done 5k before, just wanted to prove to myself that I could. 5k bike 11:30 slow and painful

08-02-15, 13:08	#8
bohsman Member Join Date: Jan 2010 Posts: 3,639	5x5 Day 5 4x 30 second planks 4x10 knee raises Squats 60kg 5x5 Bench 27.5kg 5x5 Barbell row 37.5kg 5x5

12-02-15, 13:21	#9
bohsman Member Join Date: Jan 2010 Posts: 3,639	Left the gym grand on Sunday, sat down in work for a while, got up and could barely walk, some muscle in my foot/ankle I guess, limped around Sunday and Monday but got a 10km walk and 3 hours of astro football in yesterday and held up fine so seem to be better. A few days off from the gym after a tough week last week anyway. 5x5 Day 6 30 Russian twists 5kg 20 knee raises 30 second plank repeated by 3, slightly lower reps on twists and knee raises after. 5x5 squats 62.5kg 5x5 OHP 25kg 1x5 DL 70kg

13-02-15, 14:03	#10
bohsman Member Join Date: Jan 2010 Posts: 3,639	Supplementary day today. EZ Bar skullcrushers 10kg x 10 5kg x 10 5kg x 10 5kg x 10 Tricep Kickbacks 7.5kg x 15 7.5kg x 15 DB Shoulder Shrugs 25kg x 10 22.5kg x 10 22.5kg x 10 Lateral Raises 5kg x 10 5kg x 10 Lat Pulldown 42kg x 12 42kg x 12 42kg x 12 42kg x 12 EZ Bar Bicep Curls 26kg x 7 21kg x 7 16kg x 7 11kg x 7

14-02-15, 14:28	#11
bohsman Member Join Date: Jan 2010 Posts: 3,639	5x5 Day7 5x5 Squats 65kg 5x5 Bench 30kg 5x5 bb row 40kg Circuit x3 no break 30 Russian twists 5kg 15 knee raises 30second plank

17-02-15, 14:16	#12
bohsman Member Join Date: Jan 2010 Posts: 3,639	5x5 Day8 5x5 Squats 67.5kg 5x5 OHP 27.5kg 1x5 DL 75kg Circuit x3 no break 30 Russian twists 5kg 15 knee raises 30second plank

18-02-15, 14:22	#13
bohsman Member Join Date: Jan 2010 Posts: 3,639	Supplementary Day EZ Bar skullcrushers 16kg x 10 11kg x 12 11kg x 12 11kg x 12 Tricep Kickbacks 10kg x 10 each side 10kg x 10 each side 10kg x 10 each side Dips 3x3 BW Shoulder Press 20kg x 12 20kg x 12 20kg x 12 Lat Pulldowns 42kg x 12 42kg x 12 42kg x 12 42kg x 12 DB Lat Raises 5kg x 10 5kg x 10 5kg x 10 DB Lat Front Raises 5kg x 10 5kg x 10 5kg x 10 EZ Bar Bicep Curls 21kg x 8 16kg x 8 11kg x 8 9kg x 8

21-02-15, 17:04	#14
bohsman Member Join Date: Jan 2010 Posts: 3,639	Lazy week as a friend was visiting, back in with the bare minimum today, hopefully back into routine from here. 5x5 Day 9 Bench 5x5 32.5kg Barbell Row 5x5 42.5kg Squats 5x5 70kg

22-02-15, 16:43	#15
bohsman Member Join Date: Jan 2010 Posts: 3,639	Bit of a mixed lot today, didn't do squats but will call it Day 10 of 5x5 Lat Pulldowns 12 x 49kg 12 x 49kg 12 x 42kg 12 x 42kg OHP 5x5 30kg Deadlift 1 x 5 80kg 3 x 100kg 1 x 110kg 1 x 120kg Wasn't happy that I closed it out fully at the top so went again 1 x 120kg PB Skullcrushers 2 x 10 at 15kg A few other tricep excercises names I have no idea. Hammer Curl dropsets 12.5kg x 10 all each arm 10kg x 10 7.5kg x 10 5kg x 5 Chin Up Grip Lat Pulldown 4 x 12 @ 35kg Chest Press Machine 4 x 12 @ 28kg

23-02-15, 15:52	#16
bohsman Member Join Date: Jan 2010 Posts: 3,639	5x5 Day 11 Squats 5 x 5 72.5kg Bench 5 x 5 35kg Barbell Row 5 x 5 45kg Circuit x3 no break 30 Russian twists 5kg 15 knee raises 30second plank 7 a side astro tonight and then a badly needed rest day tomorrow, was really feeling the fatigue through that session.

25-02-15, 14:25	#17
bohsman Member Join Date: Jan 2010 Posts: 3,639	Low on energy but powered through the main 5x5 workout, 4 weeks done withouth a fail, was failing in week 1 first time I did Stronglifts so delighted with the progress. 5x5 Day 12 5 x 5 Squats 75kg 5 x 5 OHP 32.5kg Some big battles there, slim chance of getting through 35kg anytime soon. 1 x 5 DL 85kg

26-02-15, 20:56	#18
bohsman Member Join Date: Jan 2010 Posts: 3,639	Supplementary Day Circuit x3 no break 30 Russian twists 5kg 15 knee raises 30second plank Tricep Kickbacks 10 x 10kg e/s 10 x 10kg e/s EZ Bar Lying Tricep Extensions 10kg x 10 10kg x 10 Bench Dip Triceps BW x 10 BW x 10 Lat Pulldowns 15 x 42kg 15 x 42kg 15 x 42kg DB Arm Curls Drop Sets 12.5kg x 10 10kg x 10 7.5kg x 10 5kg x 10 OHP 20kg x 10 20kg x 10 Followed by 1 hour of 5 a side astro this evening.

28-02-15, 07:16	#19
bohsman Member Join Date: Jan 2010 Posts: 3,639	90 mins Astro yesterday followed by 5x5 Day 13 Circuit x3 no break 30 Russian twists 5kg 15 knee raises 30second plank Squat Rack in use and legs tired from football so gave squats a miss. Bench 5 x 5 37.5kg Barbell Row 5x5 47.5kg Incline Bench Dumbells 10 x 10kg 10 x 12.5kg 10 x 12.5kg 8 x 12.5kg 6 x 12.5kg Decline Bench Dumbells 10 x 12.5kg 10 x 12.5kg

01-03-15, 15:11	#20
bohsman Member Join Date: Jan 2010 Posts: 3,639	Horrible session, lack of sleep and a bit of fatigue I guess. 5x5 Day 14 Circuit x2 no break 30 Russian twists 5kg 15 leg raises 30second plank Deadlift 1 x 5 90kg Squats 5 x 5 77.5kg Felt every rep, got stuck around the 80kg mark last time I did 5x5 as well, hip mobility work needed I think. OHP 1 x 5 35kg 1 x 4 35kg Every rep a grind, felt like a massive jump from 32.5, hopefully just an overall bad day and I'll get further next time round.