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gazareth's journal

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

  1. gazareth

    gazareth Senior Member

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    Just went for my first run in absolutely ages - over a year maybe?

    I had to break it up with walk breaks because my low back was really tight and sore. As follows:

    8 mins running
    3 mins walking
    5 mins running
    3 mins walking
    4.5 mins running (home)

    Covered a little over 2 miles, maintaining ~10 mins/mile when running.

    It's a start.
     
  2. gazareth

    gazareth Senior Member

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    Monday 22nd May

    A Unbelted back squats - 3 x max reps

    Various warm-ups then
    10 x 120kg
    9 x 120
    9 x 120


    B1 DB Bulgarian split squats - 3 x 6/6
    3 x 6 per leg x 15kg DBs

    B2 Snatch grip RDL + shrug - 3 x 10
    2 x 10 x 50kg
    1 x 10 x 40kg


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

    C2 Landmine row - 3 x 15
    3 x 15 x 15kg

    C3 Assault bike - 3 x (3 x 10 secs on, 20 secs off)
    Done
     
  3. gazareth

    gazareth Senior Member

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    Wednesday 24th May

    A Bench press - 5 x 5 x 90kg

    12 x bar
    5 x 60kg
    4 x 70
    3 x 80
    5 x 5 x 90kg
    Focused on staying tight, getting plenty of leg drive and being explosive off the chest. Only slowed down on last reps of last two sets really.


    B1 Split stance OH press - 4 x 6/6
    4 x 6/6 x 32.5kg

    B2 V-bar seated row - 4 x 12
    4 x 12 x 8 plates

    B3 Side plank - 4 x 30 secs/side
    4 x 30 secs/side x 5kg


    C Prowler
    3 lengths with bodyweight loaded, EMOM for 10 mins
    DONE! This was one of the most horrible things I've ever had to do in the gym.


    It's hot (for England - it's about 23C / 77F and humid) so I'm now a horrible sweaty mess.
     
  4. gazareth

    gazareth Senior Member

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    Thursday 25th May

    A Paused sumo DL 5x5x80% of 5RM

    5 x 60kg
    3 x 100
    Belt on
    5 x 135
    5 x 135
    5 x 135
    5 x 135
    5 x 135


    B1 Single leg leg press 4 x 8/8
    8/8 x 40kg
    8/8 x 45
    8/8 x 50
    8/8 x 50

    B2 Leg curl 4 x 12
    12 x 5 plates
    12 x 5 + mini
    12 x 5 + mini
    12 x 6


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

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


    Tuesday 30th May

    A Back squat 3RM test

    All high bar, no belt
    10 x bar
    5 x 60kg
    4 x 80
    3 x 100
    3 x 120
    3 x 140
    3 x 150

    Then:
    15 x 105kg


    B1 Alternating forward lunge with 1 DB overhead
    2 x 20 x 12.5kg DB, swapping the DB to the other hand after 10 reps

    B2 Reverse hyper
    1 x 12 x 50kg
    1 x 12 x 40kg

    B3 Hollow mans
    2 x 30 seconds
     
    #664 gazareth, May 30, 2017
    Last edited: May 30, 2017
  5. gazareth

    gazareth Senior Member

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    Thursday 1st June

    A Bench press 5RM test
    10 x bar
    5 x 60kg
    4 x 70
    3 x 80
    2 x 2 x 90
    4 x 100 (missed 5th just above chest)
    4 x 97.5 (Beth Ditto)


    B1 Split OH press
    3 x 6/6 x 32.5

    B2 Seated v-bar row
    3 x 12 x 8 plates

    B3 Side plank
    3 x 30 secs/side x 5kg



    Monday 5th June

    A Back squat
    All unbelted
    8 x 60kg
    5 x 80
    3 x 100
    2 x 120
    3 x 3 x 140
    22 x 105


    B1 Alternating DB OH lunges
    1 x 10/10 x 10kg
    2 x 10/10 x 12.5kg

    B2 Reverse hyper
    3 x 12 x 20kg

    B3 Hollow mans
    3 x 30 secs

    --

    Missed a session last week.
     
  6. gazareth

    gazareth Senior Member

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    Wednesday 7th June

    A Bench press 3 x max reps @ 100kg
    10 x bar
    5 x 60kg
    4 x 70
    3 x 80
    2 x 90
    1 x 90

    Work sets:
    5 x 100 (5th rep was the grindiest of grinders)
    2 x 100 (stopped there)
    2 x 100 (attempted & missed 3rd)


    B1 Split press
    6/6 x 30kg
    6/6 x 32.5
    6/6 x 35
    6/6 x 35

    B2 Seated v-bar row
    12 x 8 plates
    12 x 9
    12 x 9
    12 x 9

    B3 Side plank
    30 secs/side x 7kg
    30 secs/side x 7
    30 secs/side x 7
    30 secs/side x 7


    C Prowler
    15 mins EMOM 2 lengths @ 100kg
    Done
     
  7. gazareth

    gazareth Senior Member

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    Thursday 8th June

    A Paused sumo DL 5RM test
    5 x 60kg
    3 x 100
    3 x 120
    Belt on
    3 x 140
    5 x 160
    5 x 180
    10kg more than my unpaused 5RM done 5 weeks ago


    B1 Single-leg leg press
    8/8 x 50
    8/8 x 55
    8/8 x 55
    8/8 x 55

    B2 Leg curl
    12 x 6 plates
    12 x 6
    12 x 6
    12 x 5


    C1 Alt. DB snatches
    20 x 15kg
    20 x 15

    C2 Single-leg candlesticks
    8/8
    8/8
     
  8. gazareth

    gazareth Senior Member

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    First day of 'test week'!

    Monday 12th June


    A Back squat 1RM test
    All high bar
    5 x 60kg
    5 x 100
    3 x 120
    Belt on
    1 x 140
    1 x 160
    1 x 160
    1 x 170 (374 lbs)


    B Unbelted back squat - 1 x max reps @ 70%
    10 x 120


    C1 Alternating OH DB lunge
    10/10 x 12.5
    10/10 x 12.5
    10/10 x 12.5

    C2 Reverse hyper
    12 x 40
    12 x 42.5
    12 x 42.5

    C2 Hollow man holds
    30 secs
    30 secs
    30 secs
     
  9. gazareth

    gazareth Senior Member

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    Thursday 15th June

    A Bench press 1RM test
    8 x bar
    8 x bar
    5 x 60
    4 x 70
    2 x 80
    2 x 90
    1 x 100
    1 x 105
    1 x 90

    Felt easy and fast up to and including 90. 100 & 105 decent reps but not much more there.


    B Ez curls
    4 x 10 x bar+20kg


    C Dips
    4 x max reps: 8, 7, 7, 7


    D Assault bike
    30 secs on/30 secs off for 10 mins: 91 calories
     
  10. gazareth

    gazareth Senior Member

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    Friday 16th June

    A Sumo deadlift 1RM test

    5 x 60kg
    3 x 100
    3 x 120
    Belt on
    2 x 140
    2 x 160
    1 x 180
    1 x 200
    1 x 210
    1 x 220 - lifetime PB

    B Conditioning circuit
    EMOM for 30 minutes:
    Min 1: Assault Bike x 10 Cals
    Min 2: Press Ups x 15
    Min 3:Prowler x 2 Lengths @ 100kg
    Min 4: Ring Pull Ups x 15
    Min 5: KB Swing x 15 @ 20kg
    Min 6: Rest

    Done as prescribed except ring pulls, which I did to failure (with rest every 1-2 reps): 6, 5, 5, 5, 3

    --

    Now on vacation for a week. Weeeee!
     
  11. macdiver

    macdiver Well-Known Member
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    Enjoy your vacation.
     
  12. gazareth

    gazareth Senior Member

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    Thanks! We had a great time. I ate far too much :D

    --

    Monday 26th June

    A1 Front squat - establish 6RM - no belt

    6 x 50kg
    6 x 70
    6 x 90
    6 x 100

    A2 Good mornings
    3 x 12 x 20kg

    A3 Superman holds
    3 x 30 seconds

    A4 Hollow man holds
    3 x 30 seconds


    B Strongman circuit
    Two circuits of:
    20 walking lunges holding 5kg sandbag
    10 D-ball (50kg) clean & jerks
    2 x 20m farmers walks with 60kg in each hand

    Took 5 mins 20 ish on both circuits.
     
  13. gazareth

    gazareth Senior Member

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    Thursday 29th June

    A1 DB flat bench press
    6 x 20kg DBs
    6 x 25s

    6 x 30s
    6 x 32.5s
    6 x 32.5s
    6 x 27.5s

    A2 DB pullover
    12 x 20kg
    12 x 22.5
    12 x 25
    12 x 22.5


    B1 Push press
    6 x 40kg
    6 x 45
    6 x 50
    6 x 50

    B2 Lat raise
    20 x 3kg DBs
    20 x 3s
    20 x 3s
    20 x 3s


    C1 Bent over row
    12 x 40kg
    12 x 45
    12 x 45
    12 x 40

    C2 Reverse cable fly
    20 x 0 plates
    20 x red bands
    20 x yellow bands
    20 x yellow bands
     
  14. gazareth

    gazareth Senior Member

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    Monday 3rd July

    A1 Front squats

    6 x bar
    6 x 50kg
    4 x 80
    3 x 6 x 100

    A2 Good mornings
    2 x 10 x bar
    1 x 10 x 30kg

    A3 Hollowman holds
    3 x 30 secs

    A4 Superman holds
    3 x 30 secs


    B Strongman circuit
    20 walking lunges holding 5kg sandbag
    10 alternating 50kg d-ball clean & jerk
    Farmers walk for 2 lengths of the gym (~20m) with 60kg each hand
    ~4 mins each circuit
     
  15. gazareth

    gazareth Senior Member

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    Wednesday 5th July

    A1 DB bench press
    1 x 8 x 20 kg DBs
    1 x 6 x 25s
    2 x 6 x 30s
    2 x 6 x 32.5s

    A2 DB pullover
    2 x 12 x 22.5kg
    2 x 12 x 25


    B1 Push press
    2 x 6 x 50kg
    1 x 6 x 55
    1 x 6 x 50

    B2 Lateral raise
    4 x 20 x 3kg DBs


    C1 Bentover row
    4 x 12 x 45

    C2 Reverse flyes
    4 x 20 x yellow bands


    Almost 30C today so this was seriously sweaty.


    --


    Thursday 6th July

    A Banded sumo 12 x 3 @ 30% with green band
    12 x 3 @ 65kg with green band
    1 min rest between sets


    B1 Barbell RFE split squat
    1 x 5/5 x bar
    1 x 5/5 x 40kg
    1 x 5/5 x 50
    2 x 5/5 x 55

    B2 Glute-ham raise
    1 x (6 x BWT + 4 x black band-assisted)
    3 x 10 x black-band assisted


    C Conditioning
    15 mins EMOM:
    Min 1: Assault bike 9 calories
    Min 2: 15 x TRX rows
    Min 3: 10/10 x 1-arm DB push press @ 12.5kg
    Min 4: Seated sled pulls, 2 lengths @ 60kg
    Min 5: rest


    Another very hot one.
     
  16. gazareth

    gazareth Senior Member

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    Monday 10th July

    A1 Front squats

    6 x 50kg
    3 x 80
    3 x 6 x 100
    Felt hard today

    A2 Good mornings
    1 x 10 x bar
    2 x 10 x 30kg

    A3 Hollowman holds
    3 x 30 secs

    A4 Superman holds
    3 x 30 secs


    B Strongman circuit
    20 walking lunges holding 5kg sandbag
    10 alternating 17kg d-ball clean & jerks
    Farmers walks for 2 lengths of the gym holding 60kg in each hand
    2 circuits, something like 3:25 and 3:55 respectively - getting quicker
     
  17. gazareth

    gazareth Senior Member

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    Wednesday 12th July

    A1 DB bench press

    8 x 20kg DBs
    6 x 25s

    6 x 32.5s
    6 x 32.5s
    6 x 32.5s
    6 x 32.5s

    A2 DB pullover

    12 x 25kg
    12 x 25
    12 x 25
    12 x 25


    B1 Push press

    6 x 55kg
    6 x 55
    6 x 55
    6 x 55

    B2 Lateral raise

    20 x 3kg DBs
    20 x 3s
    20 x 3s
    20 x 3s


    C1 BB bentover row

    12 x 50kg
    12 x 50
    12 x 50
    12 x 50

    C2 Banded reverse fly

    20 x yellows
    20 x yellows
    20 x yellows
    20 x yellows


    D Assault bike

    3 x 40 cals with 3 mins rest between work sets
    4:00
    4:02
    3:47

    --

    Thursday 13th July

    Weight 215.2lbs

    A Banded sumo

    12 x 3 x 40% (90kg) + green band, 1 min rest

    B1 RFE split squat

    5/5 x 50kg
    5/5 x 55
    5/5 x 60
    5/5 x 60

    B2 GHR

    10 x black
    10 x red
    10 x red
    10 x black


    C Conditioning

    15 mins EMOM:
    Min 1: Assault bike 10 calories
    Min 2: 16 x TRX rows
    Min 3: 10/10 x 1-arm DB push press @ 15kg
    Min 4: Seated sled pulls, 2 lengths @ 70kg
    Min 5: rest
     
  18. gazareth

    gazareth Senior Member

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    Monday 17th July

    A Front squat - re-t6est 6RM

    6 x 50kg
    6 x 80
    6 x 100
    Belt on
    6 x 110
    5 x 115 - didn't try 6th rep


    B1 Good morning
    2 x 10 x 40kg

    B2 Hollowman holds
    2 x 30 secs

    B3 Superman holds
    2 x 30 secs


    C Strongman circuit
    Prowler loaded with 160kg - 2 lengths
    6 x 70kg D-ball deadlifts
    200m run carrying 30kg sandbag
    3 rounds
     
  19. gazareth

    gazareth Senior Member

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    Thursday 20th July

    A1 DB bench press
    8 x 20s
    6 x 27.5s

    6 x 32.5s
    6 x 35s
    5 x 35s - failed 6th
    6 x 32.5s

    A2 DB pullover
    12 x 25
    12 x 25
    12 x 25
    12 x 25


    B1 Push press
    6 x 55
    6 x 60
    6 x 60
    6 x 60

    B2 Lat raise
    4 x 20 x 3s


    C1 BB bent over row
    12 x 50
    12 x 50
    12 x 50
    12 x 50

    C2 Banded reverse fly
    20 x yellows
    20 x yellows
    20 x yellows
    20 x yellows


    --

    Monday 24th July

    A1 Paused front squat - establish 3RM

    5 x 50kg
    3 x 80
    3 x 100
    3 x 110
    2 x 120

    A2 Eccentric-only pull-up
    4 x 6


    B1 DB step-ups w/ straps
    2 x 8/8 x 12.5s
    1 x 8/8 x 15s

    B2 DB skullcrusher press
    2 x 8 x 12.5s
    1 x 8 x 15s


    C1 RDL
    3 x 8 x 110kg (straps)

    C2 Alt. seated DB snatch
    3 x 16 x 15kg
     
  20. gazareth

    gazareth Senior Member

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    Thursday 27th July

    A1 DB bench 3 x 8 x 35kg
    A2 DB pullover 3 x 10 x 27.5kg

    B1 Push press 2 x 6 x 60kg, 1 x 6 x 65kg
    B2 Lateral raise 3 x 20 x 3s

    C1 BO row 3 x 12 x 50kg
    C2 Reverse fly 3 x 20 x yellow bands


    Saturday 29th July

    A Sumo DL 12 x 3 x 110kg
    Shredded the crap out of my hands doing this!

    B1 Split squats 3 x 8/8 x 60kg
    B2 GHR 3 x 10 x black band

    C Assault bike 3 x 40 cals with 3 min rest


    Monday 31st July
    A1 Paused FSQ 3RM - worked up to 120kg
    A2 Eccentric pull-ups - 4 x 6

    B1 DB step-ups 3x 8/8 x 15s (straps)
    B2 Skullcrusher press 3 x 8/8 x 15s

    C1 RDL 120kg x 8, 8, 6 (with straps)
    C2 Seated alternating DB snatch 3 x 8/8 x 15kg
     

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