Reply To: 2012 Training Log

#9547
Fraser_9to5
Keymaster

Aug 1

Shoulder Press
5 x 45kg
3 x 51kg
6 x 57kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 10 x 11kg

Ok pressing, had a stomach bug again and spent 9 hours in the foetal position earlier today but shook it off long enough to complete this. Cut the assistance work as i’m doing the double session tomorrow.

Aug 2

Deadlift
5 x 80kg
5 x 92kg
10 x 104kg

Good Mornings
2 x 12 x 46kg
2 x 12 x 51kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 70kg
3 x 79kg
2 x 90kg

Chest Flyes
4 x 12 x 25kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 7

Deadlift
3 x 86kg
3 x 98kg
6 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 63kg
5 x 72kg
5 x 82kg

Chest Flyes
4 x 10 x 30kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 13

Shoulder Press
5 x 42kg
5 x 48kg
7 x 55kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 11kg

Slightly poor pressing as I fumbled getting the bar to my shoulders. Might start taking it off a rack instead of cleaning it to the starting position. Assistance work was fine, my diet’s been poor over the last week but i’m home now so no excuses for eating chocolate bars! (have eaten at least 20 of them last week)

Aug 14

Deadlift
5 x 92kg
3 x 104kg
6 x 116kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Aug 15

Shuttle Runs
39.7 secs, 37.2 secs

One Lap (~400m)
71.6 secs, DNF

I was shockingly bad today, getting so out of breath I couldn’t complete the second one lap run.

Aug 16

Bench Press
3 x 67kg
3 x 77kg
3 x 87kg

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

I really dislike the first few weeks coming back into full training as i’m battling doms, I don’t know how much to increase it each week as I don’t know what my body is capable of, and I struggle with things I know will be beneath me in a months time. I’m also 151lbs as I haven’t been eating properly since February.

Aug 19

Shoulder Press
3 x 45kg
3 x 51kg
6 x 58kg

Lat Pulldown
5 x 10 x 50kg

Bicep Curls
5 x 8 x 45kg

5 min jog warm down

Aug 20

Deadlift
5 x 85kg
5 x 98kg
8 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 12

5 min jog

Aug 21

Bench Press
5 x 72kg
3 x 82kg
2* x 92kg

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

*Spotter touched the bar between reps.

Aug 22

Box Shuttle Run (6 mins rest) – On a football (soccer) pitch, start in corner of 18 yard box and go diagonal, short side, diagonal, short side, I reckon it’s about 100m but could be way off

20.16 secs, 19.70 secs, 19.54 secs

Double Suicides (6 mins rest)- 18 yard box and back x 2, recovery = time it takes to do that, halfway line and back x 2, recovery of that time, full pitch and back x 2. Stop clock. As an example the first run is 3 mins 48 but included 20 and 48 seconds recovery, so 2 mins 40 of actual running.

3 mins 48 secs, 3 mins 38 secs.

Tempo – Run the length, walk the width x 8 average of 15.8 secs per run.

1 mile run/warm down – 7 mins 25 secs

That was the perfect amount of running, though i’m sure my calves will disagree tomorrow. I hope the explanations aren’t confusing. I lifted them off a pre-season training web site for football and adapted them slightly to fit me. The mile run is a nice marker to see how fit I am and how much the session took out of me. It’s not flat out but i’m conscious of the time and maintaining the speed round and it does get me out of breath.

Aug 24

OH Press
5 x 48kg
3 x 54kg
3 x 61kg

Lat Pulldowns
5 x 8 x 55kg

Bicep Curls
5 x 9 x 45kg

Aug 27

Deadlift
3 x 91kg
3 x 104kg
6 x 117kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Aug 28

Bench Press
5 x 63kg
5 x 73kg
6 x 83kg

Close Grip Bench Press
4 x 9 x 63.5kg

Reverse DB Flyes
3 x 12 x 3kg

Inverted Rows
4 x 10

Rotator Cuff
3 movements, 3 x 10

Aug 30

Yoga
60 mins

Circuit A
level 1,2,3

My Circuits
4 x 3 exercises, 30 sec on/30 sec off

Treadmill
9kph, 6deg – 5 mins
11kph, 5deg – 5 mins

Aug 31

Shoulder Press
5 x 44kg
5 x 51kg
8 x 57kg

Lat Pulldowns
4 x 10 x 55kg

Chin Ups
2 x 12
2 x 10+2