Irish Poker Boards
Register Arcade FAQ Members List Calendar Mark Forums Read

Go Back   Irish Poker Boards > Community, Tech, and Feedback > Personal Logs
Reply
 
Thread Tools Display Modes
Old 03-02-15, 22:59   #1
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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
bohsman is offline   Reply With Quote
Old 03-02-15, 23:31   #2
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 9,358
How did you find Candito, I'd considered doing it before, but ended up sticking with my own program.
__________________

35 Betfair bonus
Mellor is offline   Reply With Quote
Old 03-02-15, 23:42   #3
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 04-02-15, 13:50   #4
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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.
bohsman is offline   Reply With Quote
Old 05-02-15, 19:07   #5
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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.
bohsman is offline   Reply With Quote
Old 06-02-15, 13:52   #6
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 07-02-15, 12:57   #7
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
2 Thanks From:
Old 08-02-15, 13:08   #8
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
5x5 Day 5

4x 30 second planks
4x10 knee raises

Squats 60kg 5x5
Bench 27.5kg 5x5
Barbell row 37.5kg 5x5
bohsman is offline   Reply With Quote
Old 12-02-15, 13:21   #9
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 13-02-15, 14:03   #10
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 14-02-15, 14:28   #11
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 17-02-15, 14:16   #12
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 18-02-15, 14:22   #13
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 21-02-15, 17:04   #14
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 22-02-15, 16:43   #15
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 23-02-15, 15:52   #16
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 25-02-15, 14:25   #17
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 26-02-15, 20:56   #18
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 28-02-15, 07:16   #19
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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 is offline   Reply With Quote
Old 01-03-15, 15:11   #20
bohsman
Member
 
bohsman's Avatar
 
Join Date: Jan 2010
Posts: 3,602
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.
bohsman is offline   Reply With Quote
Reply

  Irish Poker Boards > Community, Tech, and Feedback > Personal Logs

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT. The time now is 20:00.