Enzo's battle log.

[enzo shipley]

20/4:

 

100Kg on my squat accomplished, phew what a milestone I remember how heavy 40kg felt six months ago... I guessing it will be more than six months to get to 200kg... lol

 

Was thinking of upping my BP on Friday but my arm is still not 95%+ so I going to stick to this weight until my arm is solid.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 5x100

Brow Warm ups 10x30 10x40 Training weight - 2x5x77.5 AMRAP 5X77.5

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 7x40

 

Circuits:

1) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

2) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

 

Time = ?? Forgot to hit my lap button.. next time.

[enzo shipley]

22/4

 

Dragged my butt to the gym tonight at 7pm felt tired but hit my weight targets. My arm is feeling good which I was happy about.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 5X100

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 8x40 

DL Warm ups 10x60 10x90 Training weight - 2x5x135 AMRAP 7x135

 

Circuits:

1) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

2) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

 

Have a good weekend, to all my Aussie nerds a good long weekend!

[enzo shipley]

25/4

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65

Brow Warm ups 10x40 10x60 Training weight - 2x5x77.5 AMRAP 6X77.5

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 9x40 

DL Warm ups 10x60 10x90 Training weight - 2x5x130 AMRAP 7x130

 

Circuits:

1) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

2) Dips x 10, pull ups x ?, incline press ups x 10 and plank 60 seconds

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

 

Did my workout at home my weights Max out at 130kg so my deadline was lower but the bar I use kills my hands so hard to hold on...

 

My circuits pull ups were shite... ? = 10 but they were an appalling bad form ten...

[enzo shipley]

27/4:

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 6x100

Brow Warm ups 10x30 10x40 Training weight - 2x5x77.5 AMRAP 6x77.5

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 9x40

 

Circuits:

1) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

2) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds

 

Time = 25 min including rests

[enzo shipley]

29/4

 

Felt good today no real niggles anywhere. My diet has been good as well bought my big fresh salad 3 times this week and have eaten big fish and vegetable meals at night. My weight is still 79kg which is fine, got a bit more fat to get rid of following my GOMAD mission a few weeks ago. Don't think I am going to repeat it again.. haha.

 

Month on month improvements have been in DL and squat only which are going well. My other core exercises were hit by a shoulder strain.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 7X100

OH Warm ups 10x20 10x30 Training weight - 2x5x42.5 AMRAP 5x42.5 

DL Warm ups 10x60 10x90 Training weight - 2x5x135 AMRAP 8x135

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds (4 mins plus 3 mins rest before second circuit)

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds (4 mins plus 3 mins rest before last circuit)

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds (5 mins)

 

My next Spanish course starts Monday and I applied for 6 jobs this week. I practiced my guitar three times. I also have started my days meditating first thing in the morning before the zoo opens and have found to be so much more cheerful and playful with the zoo animals. Will keep that up.

 

Hmm negative things - wasted too much time on playing games, spent probably 12 hours watching television (Fargo, Suits, Better call Saul, plus couple of movies). Want to cut that down 50%.

 

Have a good weekend!!

[enzo shipley]

 

I looked at this for a while... it was very intimidating even though only a 5kg increase. I swear the bar bent a little bit! 

 

I like milestones... 140kg DL tick.

 

[enzo shipley]

2nd May.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65 - increase has to be attempted this week

SQ Warm ups 10x40 10x60 Training weight - 2x5x102.5 AMRAP 5X102.5

BRow Warm ups 10x40 10x50 Training weight - 2x5x77.5 AMRAP 7x77.5 

DL Warm ups 10x60 10x90 Training weight - 2x5x140 AMRAP 5x140

 

Why does increasing weight by only a small fraction feel like you have added 25%? My squat felt really heavy today and I looked like a tomato and grunted like a pig!

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 17 min 30 secs (new PB)

[enzo shipley]

4th May.

 

Had to go an alternate gym again today at lunchtime in the city - big mistake full of personal trainers looking to recruit greenies on $75 per hour personal fitness plans....  Was propositioned twice but thought of a good reason - financial stress so any tips that would be great! haha worked a treat they didn't stay long.

 

But... the weights at this gym I swear are heavier than my home gym, I really struggled and my form suffered. Not sure what was wrong maybe just a duff day

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65 - 

SQ Warm ups 10x40 10x60 Training weight - 2x5x102.5 AMRAP 5X102.5

BRow Warm ups 10x40 10x50 Training weight - 2x5x77.5 AMRAP 7x77.5 

OH Warm ups 10x20 10x30 Training weight - 2x5x42.5 AMRAP 5x40

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 19 mins 

[enzo shipley]

6th May.

 

So I have an admission to make from about the 17th April I slipped back into habitual codeine use again. Up to and including Sunday 1st May I was taking about 300mg of codeine per day. Starting Monday I stopped and reduced my daily intact to 90mg and have been zero rated for two days now. Very disappointed in myself because I have been down this road so often and I know exactly how it ends - in feeling like crap for a whole week. I have always struggled with substance abuse or addictive habits my whole life some more destructive than others. It is like - go you earned it just a little reward, a little buzz for the rest of the day and before you know you are pharmacy hopping looking for the next box. What is worst I get so short fused I cannot control my emotions when I use codeine. Anyway, I am writing it here as I am usually to embarrassed to admit in public these types of things as this is the last time. Counting from 4th May no longer will I use artificial crutches.

 

If anyone out there has similar issues please feel free to message me I am willing to lend a sympathetic ear. Also trust me, once you have detoxed you will feel so much better.

 

I have done quite well since last September in doing positive things for me and my family that I looking at this as a minor setback but a valuable lesson re-emphasied in that I need to accept my failings and in order to not slip again I must be vigilant against those little voices... 

 

That being said and as my body has been off center for the past 2-3 weeks, especially this week I listened to my body and backed off today and dropped weights from the bar on almost all my lifts.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 6x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 5X100

BRow Warm ups 10x40 10x50 Training weight - 2x5x75 AMRAP 6x75

DL Warm ups 10x60 10x90 Training weight - 2x5x135 AMRAP 5x135

 

These lifts still felt heavy so I did feel like I did a good workout just a lot harder as I am still detoxing. I know it will take another 2-3 days before I wake up without a tension headache from the withdrawal.

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 16 min 30 secs (new PB) - pushed myself on the circuits today to finish quickly and was rewarded with a PB.

[enzo shipley]

9th May. 6 days clean.

 

Still paying for my indiscretion with some lingering physical withdrawal symptoms - headaches mostly. Energy levels returning which is good but hamstrung by a mild flu.

 

Mothers day this weekend is Australia so happy mums day to all those out there as well. 

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 6x65 

SQ Warm ups 10x40 10x60 Training weight - 2x5x102.5 AMRAP 5X102.5

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 7x40 

DL Warm ups 10x60 10x90 Training weight - 2x5x135 AMRAP 6x135

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 15.45 min (new PB)

[enzo shipley]

11th May.

 

Record time today did my whole routine including getting there and back, shower etc in 90 minutes! Wish I could do it that quick every day.... cause I was in a hurry I did not push my AMRAPs.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 5x65 

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 5X100

BRow Warm ups 10x40 10x50 Training weight - 2x5x77.5 AMRAP 7x77.5 

OH Warm ups 10x20 10x30 Training weight - 2x5x40 AMRAP 5x40

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 16 mins 

[enzo shipley]

13th May

 

Applied for a place on the new one on one fitness course yesterday, fingers crossed I get accepted. Had flu this week so I dialed back again today and didn't push my AMRAPS too much.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 6x65

SQ Warm ups 10x40 10x60 Training weight - 2x5x100 AMRAP 5X100

BRow Warm ups 10x40 10x50 Training weight - 2x5x75 AMRAP 7x75

DL Warm ups 10x60 10x90 Training weight - 2x5x137.5 AMRAP 5x137.5

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 15 min 20 secs (new PB) 

[enzo shipley]

16th May

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 6x65 

SQ Warm ups 10x40 10x60 Training weight - 2x5x102.5 AMRAP 5X102.5

BRow Warm ups 10x40 10x40 Training weight - 2x5x77.5 AMRAP 6x77.5 

DL Warm ups 10x60 10x90 Training weight - 2x5x137.5 AMRAP 5x137.5

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 7, incline press ups x 10 and plank 60 seconds (wide grip on my chin ups) 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 17.30 min

[enzo shipley]

18th May.

Getting back to normal in terms of my energy and getting over my flu.

 

I still cannot shake my right upper arm injury - it is so annoying. I have dropped my over head again as it is the exercise that agitates it. I guess I will have to stop for a couple of weeks and then build up slowly. It means 3x deadlifts a week - but I like deadlifts so not a biggy.

 

BP Warm ups 10x30 10x40 Training weight - 2x5x65 AMRAP 7x65 

SQ Warm ups 10x40 10x60 Training weight - 2x5x102.5 AMRAP 5X102.5

BRow Warm ups 10x40 10x50 Training weight - 2x5x77.5 AMRAP 7x77.5 

Deadlift Warm ups 10x60 10x80 Training weight - 2x5x140 AMRAP 5x140

 

Circuits:

1) Dips x 10, pull ups x 10, incline press ups x 10 and plank 60 seconds 

2) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

3) Dips x 10, chin ups x 10, incline press ups x 10 and plank 60 seconds 

 

Circuits total 15.02 mins new PB!

[enzo shipley]

Friday May 20th.

 

Not sure how regular my posting here will be moving forwards as I am now under the tutelage of Jim and workouts are being tracked elsewhere.

 

I will try and keep my log up to date at least once a week.

 

[enzo shipley]

I am back. Thought it a good idea to pop in and start my journal again. Whilst I have not posted I am still going to the gym religiously three times a week and have made some good progress on my lifts. 

 

Deadlift - 170kg 1RM

Squat 115kg (3 sets of 5) have not attempted 1RM at squats even though I did lift 125kg once out of interest.

Bench is lagging due to a niggling rotator cuff but back to 65kg and now back to doing overhead weights and building very slowly...

Barbell row, lunges, ezy curl, weighted chins (currently +15kg for two sets of 6), landmine presses, Romanian deadlift..... plus lots of shoulder strength work to protect my weak right shoulder.

 

I am on GSLP - increasing my weights +2.5kg after successful previous attempt or until set failure and dropping 10%. I like this a lot as I am setting PBs every time I go to the gym - either a new weight or when I drop 10% I crunch out a new PB. Today for example I completed 9 x 85kg on barbell row on my final set whereas my previous PB at this weight was 7 reps.

 

Weight is 81.5kg and running a calorie surplus to add weight to about 83kg before a two month cut before summer holidays!

 

I tried on-line coaching as well - the main reason why my logging stopped but it was not for me...

 

My diet is now about 70:30 paleo I eat a little bit loser now - rice being the main addition to increase my calorie intake.