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
<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/Ar5Seuqut1w&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/Ar5Seuqut1w&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object> 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.
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. 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
