Rip It Up

Discussion in 'Training Logs' started by Chr1sg, Jul 29, 2010.

  1. Chr1sg

    Chr1sg White Belt

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    Location:
    Sydney, Australia
    Name: Chris

    Age: 23

    Height: 5 11"

    Weight 160 pounds/ 72kgs

    My workout journal is getting too thrashed so i've decided to upload my numbers on here, much easier me thinks :)

    So I've been lifting for 3-5 days a week at home for the past year and a half and have added size and created a good base. In the last month i've decided to snap out of my sh!t and step it up a notch. I currently have a blue belt in karate a and i'm about to get into BJJ once a week. I also have a strong cardio/anaerobic/aerobic background from playing soccer and swimming a lot in the ocean (mainly in the warmer months).

    The current routine i follows looks like this, however this is a rough template. The last few weeks i've felt inclined to go heavy everyday :)

    Mon- Gym (heavy)
    Tues- Gym (moderate)
    Wednes- Gym (heavy)
    Thurs- Gym (light)+ Speed/Cardio work
    Fri- Gym moderate
    Sat- BJJ

    Eventually I will be training BJJ twice a week, but unfortunately not yet.

    I'm just coming off a few low numbered weeks as i'm recovering from a torn quad (rectus femoris) which is kiling my life and my kicks.





    Monday 26th July I was pissed off by the fact i couldn't squat or deadlift due to said injury so i decided to absolutley obliterate all other weights in my way today :)

    Close Grip Bench Press:

    1x15 88
    1x10 132
    1x12 132
    1x5 132

    Close Grip Barbell Rows

    1x10 132
    1x7 154
    1x6 176
    1x6 176
    1x4 198
    1x4 198
    1x4 198
    1x3 209
    1x3 220
    1x2 220
    1x2 220

    Powerclean
    1x3 132 +3 push press's
    1x5 132+5 push press's
    1x5 132 +3 push press's
    1x3 143 + 1 push press
    1x3 143 + 3 push press's

    Chin Ups alternating pronated/supinated grip, holding 10kg (22lbs) dumbell
    1x10
    1x10
    1x7
    1x4
    1x6
    1x4

    Dips with weight plate on lap

    1x10 55 lbs wieght plate
    1x25

    1x12 77 lbs weight plate

    Dumbell Shrugs

    1x12 110
    1x12 110
    1x10 110
    1x10 110
    1x5 110

    Ab Wheel

    1x15
    1x15
    1x15


    total time approx 1hr 15 mins

    Rest periods between sets are non existant apart from the time it takes to walk to the water fountain/ unload/load weight plates.
     
  2. Chr1sg

    Chr1sg White Belt

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    Tuesday 27th July

    Today is a light day at the gym as i'm pressed for time had to be in and out in 40mins

    Bike - 15mins maintaining 80 rpm

    Dips with 55 lbs weight plate on lap
    1x13
    1x20
    1x13

    Chins no added weight

    1x15
    1x10
    1x10


    Behind the neck press (BTN)

    1x10 88lbs
    1x9 88lbs

    Push Press

    1x6 110
    1x4 110
    1x3 132

    Powerclean

    1x3 132 + 1 press
    1x3 132

    Close Grip BB Rows

    1x5 132
    1x4 154
    1x4 176

    Adios amigos
     
  3. Chr1sg

    Chr1sg White Belt

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    Thursday 29th July

    Today was a write off, finished work @ 4.30 didnt get home til 8pm damn rain/fog/people that shouldn't drive. No Gym today...
     
  4. Chr1sg

    Chr1sg White Belt

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    Friday 30th July

    Keen on making up for lost time due to yesterday's farce. Currently at work looking at new Gi's :)
     
  5. spinningbakfist

    spinningbakfist Orange Belt

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    wtf is this shit? a twitter troll thread?

    also ur rather lean to be 5,11 and 72 kilos
     
  6. Chr1sg

    Chr1sg White Belt

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    i was a bit over zealous so what get over yourself.
     
  7. Indivdude

    Indivdude Blue Belt

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    Well welcome. Hope the injury heals up quickly. What will your program be when you can squat and deadlift again? And do you have a program for until then or do you just do whatever for now?
     
  8. Dafreeclinic

    Dafreeclinic Orange Belt

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    Welcome to the logs.
     
  9. Chr1sg

    Chr1sg White Belt

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    Cheers

    indivdude- I'm starting light leg training this week as is seems the copious amounts of protein i've been taken have helped accelerate my recovery

    Usually i don't do more than 1 compound leg exercise a day and would look something like this:

    Mon- Deadlift
    Tues- Front Squat
    Weds- Back squat
    Thurs- Front squat- light-moderate
    Fri- Back squat- light- moderate
     
  10. Chr1sg

    Chr1sg White Belt

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    Friday 30th July - quick 30min session

    Push press

    1x6 132
    1x3 132

    Powerclean

    1x5 88
    1x7 132
    1x5 132
    1x5 132 + 2 push press
    1x5 132 + 1 slow concentrated press
    1x3
    1x5 143 + 1 press
    1x3 143

    Close Grip Row
    1x7 143
    1x7 154
    1x6 176
    1x5 176

    Chin ups with 10kg dumbell
    1x10
    1x6
    1x6

    Dips with 77lbs plate
    1x20

    Ab Wheel

    1x15
    1x15
    1x15



    Weight on Monday morning after weekend free of training = 75.6kg/166.3lbs
     
  11. zx

    zx adventurer

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    Welcome man! You sure love to squat:D


    STFU if you don't have anything useful to say.
     
  12. Chr1sg

    Chr1sg White Belt

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    thanks, yeah man squats are my bread and butter and getting to be my most powerful lifts.
     
  13. Indivdude

    Indivdude Blue Belt

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    Can't blame you for wanting to squat that often. Well I wouldn't do that right away with a leg injury but with light weights it might not be a problem. Eh up to you and it seems you're going to do that soon so cheers.

    And is the ab wheels from standing? If so, fucking A dude.
     
  14. Chr1sg

    Chr1sg White Belt

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    Individude- Yeah man ab wheel is from standing start i love that thing.



    Monday 2nd August 50 mins session

    Front Squat
    1x5 77
    1x5 88
    1x5 132
    1x5 132
    1x5 132
    1x1 132 + push press

    Standing Push Press

    1x7 132
    1x5 132
    1x3 132
    1x3 132
    1x30132

    Close Grip BB Row
    1x8 132
    1x7 154
    1x7 154
    1x5 176
    1x5 176
    1x3 198
    1x2 209

    Dips with 55lbs weight plate
    1x20
    1x16
    1x15

    Chin ups supinated, pronated grip holding 26.4lbs dumbell with feet
    1x10
    1x7
    1x7
    1x5


    Ab wheel

    1x15
    1x15
    1x15
     
  15. Chr1sg

    Chr1sg White Belt

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    Wednesday 4th August in and out in 50 mins yeah boy!

    Close Grip Bench Press

    1x10 88
    1x10 132
    1x4 154
    1x6 154
    1x3 154

    Powerclean
    1x1 154
    1x3 132 + 3 push press's
    1x5 132
    1x2 132
    1x3 132
    1x3 132
    1x3 132 + i push press

    Close Grip Bent Row

    1x6 154
    1x6 176
    1x3 198
    1x3 198

    Dips
    with 55lbs weight plate
    1x10
    1x10
    with 77lbs weight plate
    1x14
    1x14

    Chins with 26.4 lbs dumbell between legs
    1x10
    1x7
    1x6
    1x5

    Ab Wheel :standing start, down to the floor and back up= 1 rep
    1x15
    1x15
    1x15

    static stretching
     
  16. Chr1sg

    Chr1sg White Belt

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    Monday August 9th


    Chin ups

    1x20
    1x15
    1x10

    Push press

    1x7 132
    1x5 132


    Powerclean
    1x3 143
    1x5 132
    1x3 132 + 3 push press
    1x3 132 + 3 push press
    1x3 132 + 3 push press

    Close Grip Row

    1x6 176
    1x6 176
    1x5 198
    1x4 209
    1x2 264
    1x1 264

    Deadlift
    1x3 264
    1x2 264
    1x1 264

    Dips with 66lbs weight plate on lap
    1x20

    Dips with 99lbs weight plates on lap
    1x20
    1x14

    Ab wheel
    1x15
    1x15
     
  17. Chr1sg

    Chr1sg White Belt

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    Tuesday 10th August

    Back Squat

    1x6 154
    1x5 176
    1x3 176
    1x2 209
    1x2 209

    Calf Raise

    1x10 209

    Standing slow push press

    1x10 88




    Close Grip BB Row
    1x7 132
    1x7 154
    1x7 154
    1x7 176
    1x6 176
    1x3 198

    Dips with 77lbs weight plate on lap
    1x15
    1x17
    1x15
    1x15


    Bicep Curl Dumbell

    1x12 30.8
    1x12 35.2
    1x6 39.6

    Chin Ups holding 39.6lbs dumbell with feet

    1x6
    1x6
    1x6

    Ab Wheel

    1x15
    1x15
    1x15






    --------------------------------------------------------------------------------





    Wednesday 11th August

    Close Grip Bench Press

    1x10 88
    1x15 132
    1x5 154
    1x3 154
    1x5 132
    1x6 132
    1x8 132
    1x5 132

    Powerclean

    1x6 132 + 1 press
    1x4 132 + 1 press
    1x3 132 + 1 press


    Chin Ups holding 30.8lbs dumbell with feet
    1x10
    1x8
    1x6
    1x6
    1x5

    Dips with 99lbs weight plates on lap
    1x20
    1x10
    1x13
    1x12
     

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