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Martinpanduh's Workout Log!


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Hey guys! Haven't really found the time (read: fell of the wagon) to update via my 6-week challenge thread. But it doesn't mean I stopped making time to exercise. I'll utilize this log in between (or if I'm not up to snuff) challenges.

Yesterday was a trip back to the gym after a full 6 days of nothing but mobility workouts. Put in a warm up MWOD of deep squat, held it for 5:45 minutes! Record! Went ahead for a squat workout after.

1x10 120lbs + bar Squat.

2x5 170lbs + bar Squat.

1x5 220lbs + bar Squat. (Warm up ends)

3x5 270lbs + bar Squat. Just to ease myself back in, "ease" is an understatement. It was hellza hard. Thought the MWODs would keep me in top shape for this, I felt limber but the weight is a different story,

3x5 155lbs + bar Chest Press.

Did a 10 minute jump rope routine after! I used a non-weighted rope (left my own rope at the house) and boy, it made a huge difference!

At any rate, more updates to come! Trying to get back on the horse. Wish me luck!

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Hey y'all! Haven't had the time to update but I've been easing myself back into the workouts. Today though (lol my birthday) I plan to change things a bit.

I have officially backslid to 215lbs. I've hit an all-time loss of 210 a month back, it just slowly started to go downhill from there. At least the "damage" is not as extensive as I thought. Here's the challenge. I want to try to hit 205lbs at the end of 4 weeks. I'll elaborate on the rest of my plan tomorrow, but for now--workout update!

Did 2 sets of 5 minute deep squat WODs.

HIIT interval type training on the jump rope for 10 minutes.

5 minute run at 11kph, final 5 minutes at 12kph.

Pullups:

1x5

1x3

1x2

Finally, 3 sets of 1 minute planks. Need to study up more on this technique.

As for today, I kept my diet in check. Hopefully, I will ace this week and get the ball rolling! More tomorrow!

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Hey guys! Good week so far! Going to update my last two workouts:

YESTERDAY:

Tried to get back on the horse via heavy squats, skipped it for 3 weeks due to international travel and whatever else. Eased myself back on with a deloaded weight of 270lbs + bar.

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 270lbs + bar. Super difficult, my legs are sore as heck today but hopefully I get to do a full 5x5 set tomorrow.

2x5 100lbs + bar Chest Press. WARM UP

3x5 140lbs + bar Chest Press. Okay, will move up.

2x5 minute deep squat MWOD.

10 minute HIIT Jump Rope routine.

1x5 Pullups.

1x3 Pullups.

1x2 Pullups.

TODAY:

1x2 minute deep squat MWOD.

1x3 minute deep squat MWOD. WARM UP.

2x5 70lbs + bar Overhead Press. WARM UP.

3x5 80lbs + bar Overhead Press. Pretty difficult, but will manage 5 sets next round.

Ran for 15 minutes at 10kph, next 10 minutes at 10.5kph and the last 5 minutes at 12kph.

3x 1 minute Planks! Will increase 15 seconds next workout.

All for now, workout wise! I've been doing better with my diet, cleaner more or less. I am currently weighing in below 215lbs, thereabouts so that's some progress. Eyes on the prize! Let's do this!

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Went into the workout today, sore as hell, especially my chest and thighs. But I tried to push through it, nothing bad but it did throw me a little off.

Was supposed to do a heavy day but opted to ease myself in some things instead.

Did Bear Complex with 50lbs + bar.

5 sets of 7 reps.

3 x 5 Pullups. Pretty happy with this one, powered through.

2x5 100lbs + bar Chest Press. WARMUP.

2x5 140lbs + bar Chest Press.

1x1 140lbs + bar Chest Press. Stalled, but it's okay.

Was going into a jump rope routine but my leg caught a cramp, so decide to drop it.

Anyway, not bad. Pretty happy with this week! Keep on.

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Took an unintentional four day break, starting Friday till yesterday. Went in with a "light cardio day" just to jump start the week. I had a light hand on my diet the past weekend but looks like the four straight days of workouts paid off, weighed in today at 213lbs. Not too shabby.

Ran for 10 minutes at 10kph. Next 15 at 10.5kph. Last 5 at 12kph. TAXING!

2x5 40lbs + bar Overhead Press. Warmup!

3x5 80lbs + bar Overhead Press.

3x5 Pullups. Felt good about this!

All for now!

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Tried to ease my way back onto the weights! Heavy day!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 270lbs + bar Squat. Better but needs a ton more work.

2x5 100lbs + bar. WARM UP

3x5 140lbs + bar Chest Press. Better, one more round then up.

Tried static holds on the parallel bars machine. I have 0 triceps, it has been pointed out and never found the need to work them before. Will try to remedy that slowly but surely.

Statics holds!

1 x 28 seconds.

1 x 15 seconds.

1 x 26 seconds.

The thing is, I feel my hands giving up over the weight first. And I am shaking throughout. Oh well, no way to go but up.

10 minutes HIIT Jump Rope after. Epic!

All for now!

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Wasn't supposed to get a workout in today but managed to find some time!

2x5 40lbs + bar Overhead Press. Warmup!

3x5 80lbs + bar Overhead Press.

3x5 Pullups. Even better! Will keep pumping this till I can do 5 straight reps without rest. I can do three in a row now.

Ran 10kph for 10 minutes, 10.5 kph for fifteen minutes. Sprint 12kph for 2 minutes, 8kph for 2 minutes then last 1 minute for 12kph. Winding!

Good day! And as per the scale, I'm almost 210lbs. Unreal!

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Put a workout in today after a long break! Shucks, backslid back to somewhere around 215.

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 270lbs + bar Squat. Better, 5 reps next round.

2x5 100lbs + bar. WARM UP

3x5 140lbs + bar Chest Press. Up next round.

Statics holds! Still hard as heck.

1 x 30 seconds.

1 x 16 seconds.

1 x 20 seconds.

10 minute HIIT Jump Rope routine!

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Excellent squatting MP. Keep up the good work.

Thank you!

Had a too long break yet again, but the scale is still reading sub 215lbs. The diet has been NOT ideal, I will try to go for an A-week this week.

Meaning: minimum of four workouts (two of which will be heavy routines), no manner of bread, cake or chocolate. Nothing before at least 12 noon!

As for today, Heavy workout!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 270lbs + bar Squat. 5lbs up next round!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. One more round then up!

Statics holds! Slightly better, which is a good sign.

1 x 43 seconds.

1 x 23 seconds.

1 x 26 seconds.

10:30 minute HIIT Jump Rope routine! Will increase to 11 minutes next round.

A-week day one starts tomorrow!

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Had an A-day today in terms of diet! HUZZAH! No unnecessary snacking and carbs at any point of time.

Light workout day!

2x5 40lbs + bar. Warm Ups

3x5 85lbs + bar Overhead Press. Not bad, one more round.

2x5 80lbs + bar. Warm ups.

3x5 120lbs + bar Bentover Row. Move up!

3x5 Pull ups. Could be better!

30 minute run! First 15 minutes at 10kph, next 12 minutes at 10.5kph and the last three minutes at 12kph. WINDED!

Good day! I checked the scale and I'm definitely below 215lbs. Will update tomorrow!

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Excellent day today in terms of work! I had a stand-alone shoot that I directed, kaching! Bad news is, the lunch was pizza and I dug in. Not bad though. I weighed earlier tonight and it freakishly says I'm closer to 210lbs more than ever. Weird! At any rate:

Heavy workout!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 275lbs + bar Squat. Not bad! One more round then up!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. Not bad, will move up next round.

Statics holds! Slightly better again!

1 x 55 seconds.

1 x 36 seconds.

1 x 36 seconds.

11 minute HIIT Jump Rope routine! So hard because I use a weighted rope, 5lbs per handle I think. Makes your arms tire easily.

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Took Friday and Saturday off! New week begins tomorrow, but starting out with a heavy workout today:

Heavy workout!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 275lbs + bar Squat. Up to 280 next round! Almost there!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. Move up next round!

Statics holds! Slightly better again!

1 x 1:06 seconds.

1 x 38 seconds.

1 x 30 seconds.

Did hamstring stretches twice!

All for now!

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No workouts this entire week due to work constraints, had two shows to muddle through! Nightmare for the diet but whatever. Will get back on track! Virtually repeated my workout last Sunday, here we go:

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 275lbs + bar Squat. Up to 280 next round! Almost there!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. Move up next round!

Statics holds! Slightly better again!

1 x 59 seconds.

1 x 36 seconds.

Not as good.

Did hamstring stretches twice!

10 minute HIIT Jump Rope routine!

All for now.

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Had an A day today, time to get back on the horse and break 210lbs!

2x5 70lbs + bar Overhead Press. Warmup!

3x5 90lbs + bar Overhead Press. Manageable, but needs more bar control.

2x5 90lbs + bar. Warmup!

3x5 130lbs + bar. Bent Over Row! Not bad, few more rounds.

3x5 Pullups. Manageable.

Ran 10kph for 15 minutes, 10.5kph for the next 12 minutes then the last 3 minutes at 12kph!

Pretty good day! More tomorrow.

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Heavy day today! Had an okay nutrition run as well.

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 280lbs + bar Squat. Kept it controlled, will do a few more rounds.

2x5 100lbs + bar. WARM UP

3x5 150lbs + bar Chest Press. Also kept control, will move up a few rounds!

Statics holds! FAIL! I don't know, felt like I got my grip wrong.

1 x 49 seconds.

1 x 15 seconds.

Did hamstring stretches again, little by little. Was going into a jump rope routine but failed to finish. Sucks, no cardio for today. Allons-y!

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Had a long ass break because of shows and general lack of time. Anyway back in it!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 280lbs + bar Squat. Needs more work!

2x5 100lbs + bar. WARM UP

3x5 150lbs + bar Chest Press. Two more rounds of this.

Statics holds! FAIL! I don't know, felt like I got my grip wrong AGAIN!

1 x 26

10 minute Jump Rope interval routine. But with a lot of rest, funny. Need to nail this back down.

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Been out of it for quite a while, been working out but not as much as I'd like. Time to get back in it!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 280lbs + bar Squat. Pretty okay, two more rounds then up!

2x5 100lbs + bar. WARM UP

3x5 150lbs + bar Chest Press. Difficult, needs a few more round.

Ran for 10 minutes, first half at 10kph, second half at 12kph. Woozah.

As for diet, had a good day today. Very minimal carbs and no snacking/sweets. GO.

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Had a quick time in the gym. No cardio and incomplete routine but better than nothing!

2x5 70lbs + bar Overhead Press. Warmup!

3x5 90lbs + bar Overhead Press. Manageable, but needs more bar control.

2x5 90lbs + bar. Warmup!

3x5 130lbs + bar. Bent Over Row! One more then up!

All for now! More tomorrow!

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Hadn't been posting as much but the past week, got right back on the horse!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 280lbs + bar Squat. Pretty okay, one more round then up!

2x5 100lbs + bar. WARM UP

3x5 140lbs + bar Chest Press. Up next round!

Jump roped for a solid 10 minutes! Looking to learn a few tricks to break the monotony!

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Forward-ho!

2x5 70lbs + bar Overhead Press. Warmup!

3x5 80lbs + bar Overhead Press. Up next round!

2x5 80lbs + bar. Warmup!

3x5 120lbs + bar. Bent Over Row! Up next round.

1x5 120lbs + bar.

1x5 160lbs + bar. Warmup!

1x5 200lbs + bar. Deadlift! Up next round!

Finished things off with a 10 minute jump rope! WUHOO I finally got the basics of the EB Cross down! Totally killed for this. Excited to master it in both sides.

All for now! More tomorrow!

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Rest day yesterday, onward today!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 285lbs + bar Squat. Super hard but managed it. Few more rounds!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. Really hard also but managed!

Gunning for a 10 minute jump rope then practice some tricks after but right at the 9:30 minute mark, my weighted jump rope broke! It's okay, it's been with me for like 6 years I think. Pretty good from Nike but oh, time to get a new pair!

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Sunday again! Missed my Friday workout due to work and had a bunch of bumps this weekend but at least, starting off my week right!

2x5 120lbs + bar.

2x5 170lbs + bar.

1x5 220lbs + bar. WARM UP

3x5 285lbs + bar Squat. Easier! One more round then up!

2x5 100lbs + bar. WARM UP

3x5 145lbs + bar Chest Press. More manageable, one more round then up!

Did 10 minute HIIT jump rope with a somewhat shorter rope, wasn't easy but I feel like my stamina is improving.

Really need to put in a run somewhere within the week.

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