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gazareth 2012

Discussion in 'Fitness Journals' started by gazareth, Jan 31, 2012.

  1. gazareth

    gazareth Senior Member

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    *insert catchy title here*

    In 2011:
    • From May, I got back in the gym regularly after a long lay-off
    • I returned to powerlifting, albeit temporarily, and hit new PRs in the squat, deadlift and total
    • I did the velocity diet before Christmas and lost some good fat

    So far in 2012 I have trained once or twice a week, plus rugby training, and my diet has been a bit hit and miss.

    Right now I'm trying to go back to basics a little. I'm getting some consistency and discipline back in my diet without being overly strict about calories or macros for a few weeks. And having trained with Tony Gentilcore for the last 9 months, I'm at a place now where I can't afford his services anymore (because we are in the middle of buying a house) and I am reverting to a training scheme that I hope will be simple but effective.

    My basic training plan is to go to rugby training twice a week, play rugby matches on Saturdays and lift two or three times a week. My gym sessions will be very simple: stretch, lift, sprint. That is, I'll do some foam rolling/mobility work, 3 or 4 big lifts and then some conditioning.

    Training for Mon 30th Jan

    Giant Cambered Bar squat
    5 x 60kg
    5 x 85kg
    5 x 100kg
    10 x 110kg
    All done without a belt. I'm running 5/3/1 again for my main lifts so the last set was supposed to be repping to failure. I think I left a few reps in the tank.

    GHRs
    3 x 8 x BW
    supersetted with
    Reverse crunches
    3 x 10 - holding on to GHR

    Then outside to sprint. All sprints were done from a prone starting position. Rest period was simply as long as it took to walk back to the start.
    8 x 25m
    4 x 50m
    2 x 100m

    And home.
     
    #1 gazareth, Jan 31, 2012
    Last edited: Jan 31, 2012
  2. sudy

    sudy Active Member

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    Haha, I dunno.. yours seems fine, especially if you compare it to one like mine :)

    Good luck with getting your diet cleaned up! You've done it before so you know you can do it again.:nod:
     
  3. Akira-Kai

    Akira-Kai Active Member

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    Good to see you posting again!
     
  4. gazareth

    gazareth Senior Member

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    3rd Feb 2012

    Bench press
    5/3/1
    5x60kg
    5x70
    10x82.5

    DB row
    3 x 8/arm x 27.5kg

    TRX inverted row 3 x 8
    superset with pallof press 3 x 8/side

    Concept 2
    Was going to do some 500m intervals but my back was hurting after just 250 m so...

    Treadmill pushes
    Tabata intervals - 8 x 20s work, 10s rest
     
  5. gazareth

    gazareth Senior Member

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    Mon 6th Feb

    Trap bar deadlift
    5/3/1
    5x110kg
    5x130
    9x140 - grip was going

    Pull throughs
    3x10

    Prone plank arm marches
    3x8/side
     
  6. gazareth

    gazareth Senior Member

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    Wed 8th Feb

    Military press 5/3/1
    5x40kg
    5x45
    11x47.5

    Seated cable row 3x10

    Half kneeling 1-arm lat pulldown 3x8/side

    Band face pulls 2x20

    Sprints from prone
    8x25m
    6x50m
    4x75m
    2x100m
    Rest was as long as it took to walk back to the start.
     
  7. gazareth

    gazareth Senior Member

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    Rugby training off due to weather so we all went to a local gym. We did a big spin class and then tooled around in the gym!

    Dips 3x6

    Back squats, high bar
    5x60kg, 5x80, 5x100, 5x120

    Chins, narrow grip
    4,3,3

    Pull throughs
    2x10
    1x15

    DB curls
    3x8/side

    Then off to local sports hall for indoor rugby training!
     
  8. gazareth

    gazareth Senior Member

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    20th Feb 2012

    GCB squats
    5/3/1 wk2
    3x95kg
    3x110
    6x125
    all beltless, left some reps in the tank

    GHRs 3x8

    superset with

    reverse crunches 3x10


    face pulls 3x10

    db curls 3x10/side


    prowler drag sprints
    6 x 40m ish, 30s rest
     
  9. gazareth

    gazareth Senior Member

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    Just moved house - we have sold our place and moved in with my parents for the forseeable future. We have had an offer accepted on a house in Abingdon, but we are waiting for the sellers to do their thing and find somewhere to go themselves. Fingers crossed...

    Anyway, there is no parking for my car here so it is parked up outside of the city on a friend's drive way, meaning I have to get the bus / walk everywhere. Today was the first time I drummed up the enthusiasm to take two bus rides from work to the gym. I then had a leisurely 30 minute walk home after! I feel pretty wrecked from a very physical game of rugby on Saturday so I didn't go too crazy, but it felt good to get moving again.

    Front squats
    2 x 5 x 60kg
    5 x 70kg
    5 x 80kg

    Push-ups, supersetted with GHRs
    3 x 10 / 3 x8

    Face pulls
    3 x 12

    Seated row (machine)
    3 x 10

    Sled pull sprints
    6 x 50m ish, 30 secs rest
     
  10. gazareth

    gazareth Senior Member

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    Hang cleans
    3 x 3 x 60kg

    1-arm DB overhead press
    3 x 6/arm x 22.5kg

    Inverted rows
    2 x 10
    1 x 7

    Pull throughs supersetted with face pulls
    3 x 10 each

    "Barns shuttles"
    Sprint drill we do at rugby - did it twice through

    Then walked home, 25 mins ish.
     
  11. gazareth

    gazareth Senior Member

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    Broad jumps
    4 x 3

    GCB squat
    Beltless
    5x65kg
    3x115kg
    3x135kg

    Inverted rows
    3x10

    1-arm standing cable row, super-setted with pallof press
    3x8

    Pull-throughs supersetted with face pulls
    3x10 / 3x15

    DB bicep curls
    3 x 12

    Prowler pull sprints
    8 x 50m (ish) @ 30 secs rest
     
  12. gazareth

    gazareth Senior Member

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    Hang cleans
    3 x 3 x 65kg

    1-arm DB OH press
    3 x 8/side x 22.5kg

    Seated cable row
    10 x 110, 120, 140, 150, 160, 170

    KB swings
    3 x 15 x 16kg

    Prowler push + sprint
    (push prowler one direction, then sprint back to start)
    6 x 40m @ 45"

    The last exercise was a real mental test and I had to force myself to do the last two. The prowler builds legs, lungs and balls.
     
  13. gazareth

    gazareth Senior Member

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    16Jun12 home workout

    16kg kettleball

    Goblet squats 4x8
    Push-ups 3x10
    OH press 3x8/side
    Swings 3x15
    20 mins cross trainer
     
  14. gazareth

    gazareth Senior Member

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    Oyve. Haven't posted in a while. Things have got kinda out of hand. Started back on the eatin' good trail last Wednesday.

    Day 1: 238 lbs
    Day 8: 234 lbs

    38 lbs to go...
     

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