Guevara Smash!!! (Health, Strength)

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GunsforGuevara

Orange Belt
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After spending the past year lurking on the forums I finally decided to make my own log so I can keep track of things. My overall goals are to get healthy and strong. I
 
Monday

Swam for 1km, front crawl only. Spent an hour afterwards trying to get the earplug out of my right ear as the little fucker was jammed right in tight.

Tuesday

Deadlifts
60kgx8
80kgx8
100kgx6
100kgx6
110kgx6

Pulldowns
50kgx8
60kgx8
70kgx6
70kgx6
70kgx6

Bent Over Rows
60kgx8 OH
60kgx8 UH
70kgx8 UH
70kgx6 OH
70kgx6 OH

Upright Rows
40kgx8
40kgx6
40kgx6
40kgx6

I ended up going to the gym late so skipped on the cardio :redface: . First time doing back since hurting it (again) a few weeks ago. I felt good though.
 
Wednesday

Standing Overhead Press
40kgx8
40kgx8
40kgx8
45kgx6
45kgx6

Bench Press
60kgx8
70kgx8
80kgx6
80kgx6
70kgx6 paused reps

Incline Press w/dumbells
20kgx8
20kgx8
20kgx8
25kgx8
25kgx6
Had to wait before I could use the 25kgs, which also happen to be the heaviest dumbells in the gym. Can't wait till my membership runs out and I can find a better gym.

Cardio
20mins on the treadmill doing 2 minutes at 4km/h then 1 minute at 7.2km/h.
Pretty much exhausted by the end.

My schedule is a little different this week as won't be able to hit the gym this weekend.
 
It's the name of a ship in "Woken Furies" by Richard Morgan. He writes pretty cool sci-fi novels filled with futuristic dystopias and such. There's no real political reason for the name.
 
Thursday

Swam for 1km. 500 meters front crawl. Then alternated between backstroke and front crawl for the next 500 meters.

Cardio
Ten minutes alternating between 4km/h for 2 minutes and 7.2km/h for 1 minute. Felt a little tired, but should have pushed myself for twenty minutes.

Front Squat
The Only olympic bar in the gym was being used so I had to use the bench press bar. Which only weighing 10kg also has broken collars that are about ready to fall off. First rep was power cleaned (sloppily) from the ground.

40kgx8
40kgx8
30kgx8
30kgx8
30kgx8
My biggest problem here, besides the low weights, is the flexibilty in my wrists. I thought I could do 40kg and progress up. But my wrists were killing me after the second set.

Back Squat
60kgx8
60kgx8
80kgx8
80kgx6
90kgx6
It's been a few weeks since my last squat day as I hurt my back again. Had to really concentrate on getting it below parallel and not good-morning it.

Stiff Legged Deadlift.
60kgx8
60kgx6
60kgx6
My lack of flexibility really comes into play here. I was barely able to get the bar past my knees.
 
Friday/Saturday
Ended up being able to go to the gym after all. Spent both days working on cardio.

Friday; swam for 1km, front crawl.
Cardio
forty minutes on the treadmill. Alternating between 4km/h for two minutes and 7.3km/h for 1 minute. Was pretty much drained afterwards, huffing away like a crack addict at a marathon. after did core and push-ups.

Saturday; no swimming.
Cardio
Thirty minutes on the treadmill. Alternating between 5km/h for two minutes and 7.3km/h for 1 minute. Not much of a workout I guess.
 
Monday

Swam 1km, front crawl.


Tuesday

Deadlifts
80kgx8
100kgx8
110kgx6
120kgx6
120kgx6
Paused for a few secs between each rep for my last set. My gas tank seems low today

Bent Over Rows
70kgx8 OH
70kgx8 UH
70kgx8 UH
80kgx4 OH Started to lose my form so I stopped after 4 reps.
70kgx6 OH

Upright Rows
40kgx8
40kgx6
40kgx6
40kgx6

Pulldowns
50kgx8
60kgx8
70kgx8
70kgx7
70kgx6

Gonna check my weight tomorrow. Hopefully the Easter weekend didn't completely kill last weeks gains.
 
Wednesday

Swam for 1.3km. Front crawl 500m, backstroke/front crawl 500m, 300m front crawl.

Cardio
Treadmill for 22 minutes. alternated between 5km/h for 2 minutes to 7.3km/h for 2 minutes.

SOHP
40kgx8
40kgx8
40kgx8
45kgx6 had to push press these
35kgx10

Bench Press
60kgx8
80kgx6
80kgx6
80kgx6
70kgx6 paused reps

Incline Press
60kgx8
60kgx8
70kgx0
60kgx8
60kgx8

Finished with some push ups and skullcrushers. I checked my weight and I'm down to 141.5kgs. :icon_chee The weights disappearing slowly.
 
Thursday

Warmed up doing Overhead Squats using one of those broomsticks.

Back Squat
60kgx8
80kgx8
80kgx6
90kgx6
90kgx6
Really concentrated on keeping my back from rounding and going as far down as possible. I definitely feel more flexible than when I first did squats. That was almost a year ago and I could barely do one set without my legs seizing up.

Front Squat
40kgx6
40kgx6
40kgx6
50kgx6 Wrists were killing me so I did the rest of the sets with the genie/choke grip.
50kgx6

Zercher Squat
60kgx6
60kgx6
80kgx8

Stiff Legged Deadlift
60kgx6
60kgx6
60kgx6

Cadio
Hit the treadmill for 15 minutes alternating from 2 minutes at 5km/h and 1 minute at 7.3km/h.

I was pretty much bombed by the end but I felt good working out today. I'm gonna try to up the weight a bit next week and lower the amount of sets. See how it goes from there. I had one hell of a bus ride back home. I forgot to pack some fruit or a shake and about 10 minutes into the bus ride my glucose levels crashed... Luckily there are 7-11s all over the place. Won't be making that mistake again.
 
Had a short break from the gym. I went on a trip with some friends over the weekend and never made it to a gym.

Tuesday

Deadlifts
60kgx8
80kgx8
100kgx6
120kgx6
120kgx6
130kgx4 I videotaped the last set for a form check. Will post for critique once I get it uploaded.

Bent Over Rows
70kgx8
70kgx8
70kgx8
80kgx6
80kgx6

Pulldowns
50kgx8
60kgx8
70kgx8
70kgx6
80kgx6

Upright Rows
40kgx6
40kgx6 I realized that i wasn't pulling high enough
35kgx6 Much better now
35kgx6
35kgx6
 
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This was taken from my last set today. Please critique my form.
 
I think you have to drop your ass more, but my DL form isn't the greatest either. Try dropping your ass down and sitting back and driving your heels through the floor.
 
^^^ thanks for the advice.

Wednesday
Swam 1.3km, front crawl.

Thursday

Standing Overhead Press
40kgx8
40kgx8
45kgx6
45kgx6
45kgx6 Push Pressed

Bench Press
50kgx8
70kgx8
80kgx8
80kgx6
80kgx6

Incline Press
Had to wait a while before I could get my hands on the incline bench. So I used some weird incline machine for a few sets before doing 'em proper.
60kgx8
60kgx6
60kgx6

Headed out to the swimming pool after the gym. Swam 825m, front crawl. My neck was killing me so I stopped early and jumped into the hot pool to relax. Somewhere along the line I tweaked my neck. I'm not sure how but it's still nagging me today. :mad:
 
Friday

Swam 1km, Front Crawl.

Cardio
45 minutes on the treadmill alternating between 5km/h for 2mins and 7.4km/h for 1 min. Then for the last couple of minutes I ran (9km/h~10km/h). It's probably been over a decade since the last time I ran. I felt like I was gonna have a heart attack afterwards but still pretty happy. :D

Core
Crunches, v-ups, lying leg raise, side bends, planks, kneeling roll outs

Saturday

Swam 1km. Front crawl for 500 meters and alternated between backstroke and front crawl for 500 meters.

Back Squats
60kgx6
80kgx6
90kgx6
100kgx4
100kgx4 Barely hit parallel here

Front Squats
50kgx6 Used straps for these
50kgx6
40kgx6 Clean Form
40kgx6

Zercher Squats
60kgx6
80kgx6
80kgx6

SLDL
60kgx8
60kgx8

Cardio
20 Minutes on the treadmill. Alternated between 5km/h and 8km/h for the first ten minutes and then 4.5km/h and 10km/h for the last ten.

I weighed myself today and I'm back up to 142kg. That's not good. I've been working hard but my diet has been shit this week. Fuck it, I'll do better next week.
 
Monday
Swam 700m, front crawl.

Wednesday
It's elections over here in Korea so all the public schools (I teach ESL at a middle school) have the day off. It's nice being able to hit the gym early.

Cardio
Hit the treadmill for 33 minutes.
5km/h(2mins)-8.5km/h(1min) x11

Deadlift
80kgx6
100kgx6
130kgx4
130kgx4
130kgx2x2 Had to take a breather after the 2nd rep

Pulldown
Varied my grip on each set.
60kgx8
70kgx8
70kgx8
70kgx8
70kgx8

1 Armed Dumbell Rows (each arm)
20kgx8
30kgx8
30kgx8
30kgx8

Barbell Rows
70kgx6
70kgx6
70kgx6
 
Nah, just another Canadian... As much as I believe health care and education should be free, I hated paying such high taxes when I lived in Canada. Partly because I didn't make much to begin with.
 
Thursday
I was pretty tired today.

Standing Overhead Press
40kgx8
40kgx8
45kgx6
45kgx5
45kgx5.5 Couldn't get full range of motions on my last rep.

Bench Press
50kgx8
60kgx6
70kgx6
70kgx6
70kgx6

Incline Press
60kgx6
60kgx6
60kgx6
60kgx4
60kgx4

Cardio
Hit the treadmill for 20 minutes.
5km/h(2mins)-9km/h(1min) x3
5km/h (11mins)

Friday
Swam 1km, front crawl.

Saturday
Got up early today. My back was feeling a little stiff so I spent a while stretching and doing broomstick overhead squats.

Back Squats
60kgx6
60kgx6
70kgx6
80kgx6
80kgx6

Front Squats
40kgx6
40kgx6
50kgx6
50kgx6

Zercher Squats
60kgx6
60kgx6
60kgx6

Swam 800meters, 550m front crawl, 150m breast stroke, 100m Backstroke
 
I had a mild bout of food poisoning earlier this week and have been feeling under the weather since. I'm not sure whether it was my cooking or eating out at some cheap Korean restaurant that made me sick.

Monday

Swam 500 meters, front crawl.

Wednesday

Swam 1.2 km, front crawl and backstroke.

Thursday

Swam 1.6km, front stroke. My left calf and foot started to cramp up so I used a float board between my legs for 500 meters.

Cardio
Treadmill for 15 minutes.
5km/h(2mins)-8km/h(1min)x5

Deadlift
60kgx6
80kgx6
100kgx6
120kgx6
130kgx4

Bent Over Rows
70kgx6x5

Pulldowns
60kgx6
70kgx6x2
80kgx6 ran out of gas on these
70kgx6
 
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