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Old 28-05-14, 23:34   #101
Teddie
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10mins foam

5 mins stretching

8 crunches + 20second planks x3


Rack Pull:
5x20, 5x60, 5x60, 5x60

5x90

Grip was tough to keep at 90.

Press:
5x20

5x5 @ 35kgs

Last set felt pretty good. Getting back to where I was quite quickly hopefully.


Seated Row:
3x8 @ 20kgs

Struggled with the bent over rows last time. Seems to hit my biceps a lot more with the bent over rows.


10km cycle. Took 18 minutes not counting stoppages. Will start taking note of total time in future. horrible again.


15 mins stretching.
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Old 30-05-14, 20:18   #102
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10 mins foaming

5 mins stretching

8 crunches x 25second planks x3.

Squats:
5x20, 5x20, 5x20

5x40 x 5

Stretched in between each set. Last set was a bit of a struggle.

Bench:
5x20

5x50. 5x47.5, 3x47.5, 5x40, 5x40

First failure on the bench, did it in style as well. After the first set at 50s I knew I'd have no chance finishing the 5 at that weight. Didn't think I'd be so bad at 47.5 either. Might start adding more weight and do more warm-ups. Left forearm went very tight after the first set, not sure if it's because I didn't do more warm-ups.


5km cycle - took 10 mins in total which was much better than before, still knackered by the end of it.

Going to do stretches tonight has had to leave.
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Old 04-06-14, 21:16   #103
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Ended up doing outdoor activities on Saturday so I've been fairly wrecked since then and still am. A poor nights sleep and limited food meant I knew this wasn't going to be great..

10mins foaming

Rack Pulls:
5x20, 5x60, 5x60

5x80

Went lower on the bar. Seemed to floor me quite quickly.

Press:
5x20

5x5 @ 37.5kgs


Seated rows:
3x8 @ 25kgs


Did a bit of light stretching and left it at that.
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Old 06-06-14, 19:28   #104
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10 mins foaming

Squats:
5x20 x 3

5x45 x5


Bench:
5x20, 5x20, 5x30

5x47.5 x 5

This was a lot easier than last time.

Pull down:
3x20 x8

Finally realised I can actually adjust the resistance of the bike.

5km at 28.6 km/h in 10:34. First time not stopping with being able to adjust the speed! Guessing in the spin world that's a fairly brutal time.
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Old 08-06-14, 16:04   #105
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Yesterday:

Decided to give the 4th day a go with a metcon and cycle.

15 mins foaming
10 mins stretching.

Metcon:
Squats 10x8kgs DBs
Lunges 10x8kg DBs
5 push-ups

10 minutes and did 4 rounds I think. Lost count so it was either 4 or 5. Found the lunges very difficult and feeling it today. Something oddly very enjoyable about really pushing yourself.

10km cylce in 21m 50secs at an avg of 27.4 km/h. Very tough going after doing the squats and lunges.
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Old 09-06-14, 10:03   #106
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I generally assume everything you post is a level and this log/ your HnF questions was no different but Im starting to wonder?

If it is a level you are either very very dedicated and/or a complete weirdo.

If its not, then what are you doing? This log seems all over the place? No direction. No real progression or planned progression?

Its not so much a log as a random assortment of things you decide to do, lift and move whenever you feel like it.

Edit to say: Its your log so I guess you can do what you want but spending all that time in the gym with no plan seems wasted or at the very very least, not optimal, and this from a guy who was asking about optimal fat loss.
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Last edited by Theresa; 09-06-14 at 10:05.
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Old 09-06-14, 12:17   #107
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erm...thanks?
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Old 09-06-14, 19:10   #108
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15mins foaming
10 stretching


Rack pulls:
5x20, 5x30, 5x40, 5x60

2x92.5

Spectacular failure here.

5x70
5x75

Press:
5x20, 5x20

5x40 x5


Easier than I thought it would be. I have a feeling the next step up will be a difficult one though.

Pull-ups:
2, 1, 1

10km cycle in 21m 35secs with avg 27.6km/h. Slight improvement on Saturday time wise. This felt a bit easier though and I did a better job of keeping a steady pace rather than a big fluctuation.
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Old 11-06-14, 21:01   #109
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10 mins stretching

Bench:
5x20, 5x20, 5x30

5x50x5

Big difference from the last time I tried 50. Found it it quite easy until the last set. One of the few times on bench where the last rep of the last set would have been my last no matter what.


Squats:
5x20, 5x20, 5x30

5x50x5

This are strange. I find the first set as tough as the last. My left leg seems to be weaker as a really feel it there and right seems to have no problem.

5x30x2

Did these with no weights under my feet and record all sessions. Definitely a big improvement on before but my back still goes forward a bit to much I think. Not sure if it was the tiredness but having extra weight would be a struggle I think with out the weights under my feet.


Bent over-row:
8x30x3

Should have upped the weight here. Still a struggle though, can see progress being slow in these.


5km cycle in 9m 40secs at 31.1km/h

I'll take that.

Finished up with 15mins stretching,
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Old 12-06-14, 21:03   #110
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Heavy drinking planned for Friday so won't make the gym Saturday so did a home metcon today

Lunges (no weight) x 20
crunches x8
Push-ups x 10
Hanging leg raises x 3
pull-ups x 1

4 rounds and did two leg raises before 15 mins time was up. Pull-ups soon turned to just getting as far up as I could. Last two leg raises were a big struggle and push-ups as well.
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Old 14-06-14, 19:05   #111
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Friday 13th:

foaming 10 mins
stretching 5 mins

Press
5x40x5

Rack Pulls:
5x20, 5x20, 5x40, 5x40

5x70
5x70


Find the second part of the movement, when you start dropping your hips, tough going on my hamstrings so will do a lot of hamstring stretches this week.

Lat Pull down:
8x25x5


15mins stretching.
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Old 18-06-14, 10:19   #112
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tuesday 17th:

15mins rolling

Bench:
5x20,5x20, 5x35, 5x35

4x55

ugh. Thought I'd try push it but was terrible. Left wrist felt very uncomfortable at the top. Few issue with left arm at the bottom as well

15x35
10x35
10x35

Didn't see any point dropping to 50 so just went lighter weight for reps.

Squat:
5x20, 5x20, 5x20, 5x30, 5x30

5x60x5

Recorded these again so will take a look at them later. Look okay on the phone. Although not sure I was doing it correctly on the up movement. Will go back to this later.

Bent over rows:
5x20

8x35x3


5km Cycle - 10m 17secs.
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Old 19-06-14, 08:55   #113
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With being able to squat well with the weights under my feet and being close to be able to do it without them I'll be starting stronglifts program today. Squats is one of the few movements I can do so might as well maximise that.
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Old 20-06-14, 17:40   #114
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Squats:
5x20x3
5x40x3

5x62.5x5

5x40x2 with just shoes.

Going to start squating with just shoes and nothing to elevate my feet now. Still not where I want to be depth wise and it will take a lot of warming up sets to get going as well but as it is my hamstrings aren't getting worked enough.

Bench:
5x20x3
5x30x1

5x52.5x5

Barely got it finished. Last set was much much all arms and not much chest as well.

Rows:
5x20x2

5x30x5

First time doing the pendaly rows so took it easy with the weight.

5km 9m 30secs with avg speed of 31.1km/h.

15 mins stretching.
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Old 24-06-14, 18:56   #115
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Had to go for bloods this morning so fasting + not having eaten in a while meant I'd take it easy enough for this session.

10 mins foaming

Squats
5x20x3
5x30x3
10x40x3
10x35x3

Press:
5x35x4.4

Failed on the last one, this was meant to be an easy enough weight!

Did about half an hour of stretching.
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Old 26-06-14, 20:06   #116
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10 mins foaming

Bench
10x20
5x20
5x30
5x35

5x55x2
4x55x1
5x55x2

Ugh, 3rd set was annoying. Wasn't sure I had the last rep in me so racked it. Then massaged forearms between the other two sets and finished did the full 5.

Squats:
5x20x3
5x30
5x40

5x65x5

Getting closer to parrell. Slight butt wink at the moment at the very bottom of the squat though.

Rows:
5x20

5x40x5

20 mins stretching.
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Old 01-07-14, 15:15   #117
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Foaming 15mins

Squats:
5x20x3
5x30x2
5x40x1

5x67.5x5

Not the smoothest in the world. Only recorded the last set and the 3 reps didn't seem to keep the back straight at the bottom.

Press:
5x35x5

Easy.

Deadlift:
5x40x2

5x60

Meh, recorded it and not perfect. Head is far to high and not level with my back. Lower back cruves out at the bottom as well.


5km cycle took about 9m 50secs.
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Old 03-07-14, 17:58   #118
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foam rolling - 15mins

Squats:
8x20x3
5x30x3
5x40x2

5x70x5

Felt pretty good all the way through. From memory it was a lot easier than 67.5.

Bench:
2x20x2
5x30x1

5x55x3
4x55x1
2x55x1

4th rep of the 4th set took bloody ages to get up, was very worried I wouldn't get it and without a spotter that would have been fun.

Rows:
5x20x2

5x45x5

Dips
2, 2


Stretches - 15mins
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Old 03-07-14, 18:26   #119
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Making great progress, particularly with squats!
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Old 06-07-14, 19:49   #120
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Quote:
Originally Posted by FeetMagic View Post
Making great progress, particularly with squats!

Cheers! Yea doing the squats every session makes a big difference. Also much better with the mobility now and can get to parallel now. Still a lot of improvements needed though but definitely feels I'm on the right track now with my Squats.
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