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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. macdiver

    macdiver Well-Known Member
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    Nice workouts. I have to remember to multiply your numbers by 2.2 so your sumo were approx 290 pounds or the last set. :bb:
     
  2. gazareth

    gazareth Senior Member

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    Saturday 1st April

    A1 Back squat 5RM over 5 sets, no belt
    5 x 60kg
    5 x 80
    5 x 100
    5 x 120 - last rep a grinder. L shoulder pain
    5 x 110

    A2 DB pull over
    12 x 15kg
    12 x 15
    12 x 15
    Shoulder pain at full extension - 12 x 15 shorter ROM, focus on stopping external rotation at end ROM
    12 x 15


    B1 DB step ups 4 x 8/8
    8/8 x 10s
    8/8 x 10s
    8/8 x 10s
    8/8 x 10s
    Grip limiting factor

    B2 BB row, supinated grip, 4 x 12
    12 x 40kg
    12 x 40
    12 x 45
    12 x 45
    Low back a bit sore - pump maybe?

    C "Conditioning Bastard", 3 rounds
    10 tire flips
    10 med ball slams per side
    6 DB snatches per side with 15kg
    10 cals on assault bike
    3:45
    4:05
    4:35
    Sub 1 min on all rounds of assault bike
     
  3. gazareth

    gazareth Senior Member

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    Monday 3rd April

    A1 Bulgarian split squat
    1 x 8/leg x 40kg
    2 x 8/leg x 50kg
    Something went "ping" in my left hip flexor/quad during the second set while loading the right leg. Felt very stiff and a little painful at the time when fully stretched, but I don't think I've done any serious damage. I had to cut the ROM on that side for the last set and a half.

    A2 Renegade row
    2 x 10/side x 10kg
    1 x 10/side x 12.5kg

    A3 Prowler push
    3 x 20m x 100kg


    B1 Bench press
    Chest to failure, 2BP to failure, 1BP to failure
    2 x 60kg - not sure of reps, but improved on last time

    B2 DB row
    2 x 12/side x 15kg

    B3 Assault bike
    2 x 10 calories
    Under 50 secs both sets


    Getting stronger & fitter - feeling the progress every session :tucool:
     
  4. gazareth

    gazareth Senior Member

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    Thursday 6th April 2017

    A1 Sumo 4x5x130kg
    Warm ups
    5 x 60kg
    Belt on
    3 x 100
    Work sets:
    5 x 130
    5 x 130
    5 x 130 Rage Against The Machine-assisted
    5 x 130 Nickelback-impaired (surely worth an extra 20-40kg?)

    A2 WG lat pull down 4x15
    15 x 6 plates
    15 x 6 plates
    15 x 6 plates
    15 x 6 plates


    B1 Hack squat 4x8
    Done instead of reverse lunges
    8 x 60kg
    8 x 80
    8 x 90
    8 x 90
    All slow & deep

    B2 Incline DB press 4x12
    12 x 17.5s
    12 x 17.5s
    12 x 17.5s
    12 x 17.5s
    Aim for 20s next week


    C1 Back extensions 3x10
    10 x BWT
    10 x BWT
    10 x BWT

    C2 Sliders 3x3 lengths
    3 x 20m
    3 x 20m
    3 x 20m


    I had to sub hack squats for reverse lunges as my left hip is still pretty sore (pretty sure I have a low grade tear). Nothing else hurt. Sliders are horrible.

    I think I forgot to mention - I have joined the more-expensive-but-awesome gym. I'm loving it so far.

    --

    I've recently got into the weird and wonderful hobby of Mechnical Keyboard Enthusiasm! It's a money sink but you can end up with some fantastic custom keyboards. Here's my current daily driver (I have two more keyboards on the way, plus custom keycaps to go...):

    [​IMG]
    Filco Majestouch 2 in UK-ISO layout with GMK Carbon keycaps


    I'm mainly posting as I realised while typing my last update that the GMK Hydro set is essentially a JSF-themed set. I'm slightly surprised that someone with @John Stone 's approach to hobbies and slavish dedication to getting the perfect desk set-up has not discovered the wonderful world of mechanicals yet :)

    [​IMG]
     
  5. macdiver

    macdiver Well-Known Member
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    Humm,. Are most keyboards not mechanical?
     
  6. gazareth

    gazareth Senior Member

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    No. Most consumer keyboards are so-called "rubber domes" - layers of silicon membranes where the rubber dome-shaped switch activates the circuit when you press a key. Mechanicals have one switch per key (separate from the keycap); when you press down the key, the switch actuates and this then completes the circuit. Mechs in general give a much more satisfying typing experience (usually including much more tactile feedback), and there are many different types of switch you can get on a board (and that you can buy separately and install yourself if you feel confident with a soldering iron!) so it's possible to find the switch that is "just right" for you.
     
  7. gazareth

    gazareth Senior Member

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    Saturday 8th April

    A1 Unbelted BSQ 5RM over 5 sets

    5 x 60kg
    5 x 80
    5 x 100
    5 x 110
    5 x 125

    A2 DB pullover
    12 x 17.5kg
    12 x 17.5
    12 x 17.5
    12 x 17.5
    12 x 17.5


    B1 DB step up 4x8/8
    8/8 x 12.5s
    8/8 x 12.5s
    8/8 x 12.5s - holy grip failure batman
    8/8 x 10s - a bit too easy

    B2 BB row supinated grip 4x12
    12 x 45kg
    12 x 45, split stance (right foot forward)
    12 x 45, split stance (left foot forward)
    12 x 45
    Low back pump


    C1 Conditioning Bastard, 3 rounds for time
    10 tire flips
    10/10 med ball slams
    6/6 DB snatches
    10 cals assault bike
    To beat: 3:45, 4:05, 4:35
    3:20
    3:55
    4:00
    Noice

    --

    Monday 10th April

    A1 Unbelted pause squat

    3 second pause at bottom
    Warm-ups:
    8 x bar
    4 x 50kg
    Work sets:
    4 x 80kg
    4 x 90
    4 x 95
    4 x 100

    A2 DB floor press
    8 x 22.5kg DBs
    8 x 25s
    8 x 25s
    8 x 25s


    B1 Single leg RDL
    8/leg x 20kg (bar only)
    8/leg x 20
    8/leg x 20

    B2 DB clean & jerk
    15 x 3kg DBs
    15 x 3s
    15 x 3s


    C Conditioning circuit, 2 rounds
    250m row
    10 low box jumps
    15 KB swings
    2:40
    2:26
     
  8. gazareth

    gazareth Senior Member

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    Weds 12th April

    A1 Sumo DL 4x5x135-140kg
    Warm up
    5 x 60kg
    Belt on
    3 x 100
    Work sets
    5 x 140
    5 x 140
    5 x 140
    5 x 140

    A2 WG lat pull down 4x15
    15 x 6 plates
    15 x 6 + mini plate
    15 x 6 + mini plate
    15 x 6 + mini plate


    B1 Hack squat
    8 x 80kg - harder than last week, squats on Monday + heavier deadlifts?
    8 x 80
    8 x 80
    8 x 80

    B2 Inc DB press
    12 x 20s
    12 x 20s
    12 x 20s
    12 x 20s


    C1 Back extensions 3x10
    10 x BWT
    10 x 5kg
    10 x 5

    C2 Sliders 3x3 lengths
    3 lengths - wrist pain
    3 lengths
    3 lengths
     
  9. gazareth

    gazareth Senior Member

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    Friday 14th April

    A1 BSQ 3x5x125kg
    5 x 60kg
    3 x 100
    5 x 125 - only just
    5 x 115
    5 x x 115

    A2 DB pullover
    12 x 20kg
    12 x 20
    12 x 20
    12 x 20
    12 x 20


    B1 DB step up 4x8/8
    8/8 x 15s (normal grip DBs today)
    8/8 x 15s
    8/8 x 15s
    8/8 x 15s

    B2 Supinated grip BB row 4x12
    10 x 50kg
    10 x 50
    10 x 50
    10 x 50


    C Conditioning circuit
    10 tire flips
    10/10 med ball slams
    6/6 DB snatches 15kg
    10 cals assault bike
    3 rounds for time with 3 mins rest:
    3:20
    3:35
    3:30
     
  10. M@

    M@ Monster Maker 2017
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    I love my Razer Black Widow! :spaz: *












    * This is actually a troll post for mechanical keyboard enthusiasts. Kind of like bragging about your Porsche Boxter to someone who just re-assembled a 2001 Porsche 911 (996) to factory condition. Although I do like my keyboard. Sneh heh heh.
     
    gazareth likes this.
  11. gazareth

    gazareth Senior Member

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    Har har. To be fair if you stick with that, you're less likely to fall down the money rabbit-hole that is the world of MKs. WHERE IS ALL MY MONEY?!

    --

    We went away to the Lake District last week, so I didn't do any lifting. Diet was poor all week (though it could have been worse). Sweet things, bread, alcohol, lots of fried breakfasts... I haven't dared weigh myself. Off-setting the bad was the fact that we walked almost 30 miles across the week, so hopefully I burned through quite a few of the calories I took on board.

    So today was my first day back in the gym. I'll be training Wednesday as well, then I'm on rugby tour for a long weekend. Normal service resumes next week.


    Monday 24th April


    A1 Unbelted paused back squat

    Warm-ups then
    4 x 4 x 100kg

    A2 DB floor press
    1 x 8 x 22.5kg
    3 x 8 x 30kg


    B1 1-leg BB RDL
    3 x 8/leg x 20kg (bar only)

    B2 DB clean & press
    3 x 12 x 3kg


    C Conditioning circuit
    250m concept2 row
    10 x low box jumps
    15 x 20kg KB swings
    3 rounds - all around 2:25 ish
     
  12. gazareth

    gazareth Senior Member

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    Rugby tour was predictably messy. I failed to train last Wednesday due to work stuff taking up my time. Yesterday was a holiday here, so the gym was closed. I trained today instead.

    --

    Tuesday 2nd May


    A1 Unbelted paused back squats

    2 x 4 x 105kg
    1 x 4 x 110

    A2 DB floor press
    2 x 8 x 30kg
    1 x 8 x 32.5


    B1 1-leg BB RDL
    3 x 8/leg x bar (20kg)

    B2 DB clean & press
    3 x 12 x 3kg


    C Conditioning circuit
    250m concept2 row
    10 low box jumps
    15 KB swings @ 20kg
    2 rounds: 2:26, 2:09
     
  13. gazareth

    gazareth Senior Member

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    Wednesday 3rd May

    A1 Sumo DL 5RM

    5 x 60kg
    5 x 100
    Belt on
    3 x 120
    5 x 140
    5 x 160
    5 x 170
    Lifetime best for 5 reps is 185kg, done in 2010, so I'm not too far off my strongest on this lift.

    A2 WG lat pull down 4 x 15
    15 x 5 plates + mini plate
    15 x 6 plates
    15 x 6 plates + mini plate
    15 x 6 plates + mini plate


    B1 Hack squat 4 x 8
    8 x 70kg
    8 x 80
    8 x 90
    8 x 99

    B2 Incline DB press 4 x 12
    12 x 22.5kg DBs
    12 x 22.5
    12 x 22.5
    12 x 22.5


    C Assault bike intervals
    10 x 10s on, 50s off
     
  14. gazareth

    gazareth Senior Member

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    Friday 5th May

    A1 Unbelted BSQ - 5 x 5 x 115
    5 x 60kg
    3 x 80 paused
    3 x 100
    Work sets:
    5 x 115kg - hard
    5 x 115
    5 x 115
    5 x 115
    5 x 115

    A2 DB pull overs - 5 x 12
    12 x 20kg
    12 x 20
    12 x 20
    12 x 20
    12 x 20


    B1 DB step up to 20" box - 4 x 8/8
    8/8 x 15kg DBs
    8/8 x 15s
    8/8 x 15s
    8/8 x 15s

    B2 Supinated BB row - 4 x 12
    12 x 40kg
    10 x 45
    12 x 40
    12 x 40


    C Conditioning circuit
    10 tire flips
    10/10 med ball slams
    6/6 DB snatches with 15kg
    10 calories assault bike
    2:54
    3:12
    3:07
     
  15. gazareth

    gazareth Senior Member

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    Monday 8th May

    A Unbelted back squat - 3 x max reps @ 110kg, 5 mins rest

    6 x 60kg
    4 x 80
    2 x 100
    10 x 110
    10 x 110
    9 x 110


    B1 DB split squat
    1 x 6/6 x 12.5kg DBs
    2 x 6/6 x 15kg DBs

    B2 Snatch grip RDL with shrug
    3 x 10 x 50kg
    Broke each set into 2 halves of 5 reps


    C1 Landmine push press
    3 x 10/10 x 15kg (plus bar)

    C2 Wide grip landmine row
    3 x 15 x 15kg (plus bar)

    C3 Battle ropes
    3 x 40 seconds alternating
     
  16. gazareth

    gazareth Senior Member

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    Wednesday 10th May

    A Bench press - establish 5RM

    10 x 20kg
    5 x 60
    3 x 70
    5 x 80
    5 x 90
    4 x 95


    B1 Strict press in split jerk stance - 4 x 6/6
    4 x 6/6 x 30kg

    B2 Seated row (v-bar) - 4 x 12
    1 x 12 x 6 plates
    3 x 12 x 7 plates

    B3 Side plank with DB overhead - 4 x 30 secs/side
    4 x 30secs/side x 3kg


    C Prowler push - 2 lengths EMOM with bodyweight loaded
    10 x 2 lengths x 100kg
     
  17. gazareth

    gazareth Senior Member

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    Friday 12th May

    A Paused sumo deadlift - 5 x 5 @ 70% of 5RM

    5 x 60kg
    3 x 100
    5 x 5 x 120kg
    All reps with a 3 second pause at the knee


    B1 Single-leg leg press - 4 x 8/8
    8/8 x 0kg
    8/8 x 10
    8/8 x 20
    8/8 x 25

    B2 Leg curl - 4 x 12
    4 x 12 x 4 plates


    C1 DB snatches from floor, alternating side between reps - 3 x 10/10
    1 x 10/10 x 12.5kg
    2 x 10x10 x 15

    C2 Single-leg candlesticks - 3 x 8/8
    1 x 8/8
    2 x 6/6
     
  18. gazareth

    gazareth Senior Member

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    Monday 15th May

    A Back squat - 3 x max reps @ 115kg

    Warm-ups then
    9 x 115kg
    10 x 115
    9 x 115


    B1 DB split squat
    3 x 6/6 x 15kg DBs

    B2 Snatch grip RDL + shrug
    3 x 10 x 50kg


    C1 Landmine push press
    3 x 10/10 x 15kg*

    C2 Landmine row
    3 x 15 x 15kg*

    C3 Assault bike intervals
    3 x 10 secs on, 20 secs off

    *Landmine weight represents plates loaded on one end of the bar. Bar weight is not included as I've no idea how much of the bar's weight you actually lift.
     
  19. gazareth

    gazareth Senior Member

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    Wednesday 17th May

    A Bench press - 4 x 5 x 90kg

    10 x bar
    5 x 60kg
    4 x 70
    3 x 80
    4 x 5 x 90kg


    B1 Split-stance OH press
    4 x 6/6 x 30kg

    B2 V-bar row
    2 x 12 x 7 plates
    2 x 12 x 7 plates + mini plate

    B3 Side plank
    4 x 30 secs/side x 4kg


    C Prowler pushes
    Target - 3 lengths EMOM for 10 mins with 100kg loaded
    Managed 5 sets before I went over into the next minute
    2-3 mins rest then did 5 sets of 45 secs on, 15 secs off
    Lengths completed: 3, 2.5, 2.5, 2, 3
     
  20. gazareth

    gazareth Senior Member

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    Thursday 18th May

    A Sumo deadlift with 3 second pause at knee - 5 x 5 @ 75% 5RM

    5 x 5 x 127.5kg (with belt)


    B1 Single-leg leg press - 4 x 8/8
    8/8 x 15kg (misload)
    8/8 x 25kg
    8/8 x 30 - changed foot position to reduce ROM for last two sets
    8/8 x 40

    B2 Leg curl - 4x12
    4 x 12 x 5 plates


    C1 Alternating DB snatches - 3 x 10/10
    3 x 10/10 x 15kg

    C2 Single-leg candlesticks - 3 x 8/8
    8/8
    8/8
    6/6
     

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