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Pat G

Pat G's battle log. Hammer Bros workout.

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I admit i'm a fan of Dwayne 'The Rock" Johnson. Hence the re-usage of the term "Hammer Bros".

My current workout spreadsheet

My Workouts are short, within my 1 hour lunch break M W F and the records I've been keeping haven't exactly been regular. Nor are they from when i actually started back at the gym in October.

My targets are:

- to be able to Deadlift and squat my own weight by the end of Jan.

- Run a Warrior Dash on the 11th Feb 2012 (this is a big maybe)

NB> all weight is recorded in KGS

Personal Stats:

Height: 6ft 5in

Weight: 97kg (Up from 87kg when i started reading NF)

Edited by Pat G
additional info

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Cheers for the encouragement KW!

Monday's Workout

Everything 4 sets of 6

Bench Press

40, 50, 50, 60

Squat

40, 50, 60, 60

Overhead press

20, 20, 20, 20

Edited by Pat G

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Thursday WOD

22 Dec 2011 Bent Over Rows 30, 50, 50, 50, 50 (5x5)

22 Dec 2011 Squats 20, 40, 50, 50, 60 (5x5)

22 Dec 2011 Deadlift(PB!!) 60, 60, 80, 80, 90(5x5)

mind you after all that work my lower back is fairly tight.

but FTW! almost at Bodyweight for the DL

Edited by Pat G
i canna spell

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Dec 28

Squats 5x5

40 50 60 70 75 80x2

Bench

40 50 55 55 60

Rows... Machine

Dec 30

Squats

60 65 70x4 70 80x3

Overhead

20 25 30 35 40

Deadlift

5x80

Chin up

5 4 3 2 2

Jan 2

Bench 5x5

45 50 55 60 65 70 80x2

Squats 5x5

70 70 75 75 80

Chin ups

4 3 3 2 1

Jan 06

Squat

5x75. Only 1 set. pain in hip.

Overhead press

5x25

5x30

5x30

5x35

5x40

Deadlift

5x90

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After that December 22 workout. my back was very very sore to the point of pain on any movement or pressure.

note to self. don't do bent over rows and deadlifts in same workout at same heavy weights.

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don't do bent over rows and deadlifts in same workout at same heavy weights.

If you're using the same weight for deadlifts and rows, there's something really wrong with either your deadlifts or rows.

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No not doing the same weight... DL maxes at 90kgs. Bent Row maxes at 50kg.

What i meant was. if i was going to include both those in the same workout in future, to ensure i drop the weight for one or both exercises as not to over fatigue my back.

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Ouch.

today was not a good day at the gym.

Weights room was full of kids... maybe resolutioners? maybe something to do with the program the gym runs with local schools... to get kids fit...

1st workout back at work. maybe my head wasn't in it. maybe there's something else wrong.

Bench

5x75

5x70

5x70

5x70

5x70

Squat

5x70

5x70

5x70

5x75

5x75

Headspins and dizziness ensues.

Overhead Press

5x35

that is all.

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Jan 13 workout

Deadlifts

10x 40

5x 70

5x 70

5x 80

5x 90

5x 100 (WOOT)

corrected my form. no more back pain.

Overhead Press

10xbar

5x 30

5x 30

5x 35

5x 35

5x 35

Chinups

3, 3, 3, 3, 3, 3, in between each set of every other exercise

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haha Cheers AJ, feeling the brotherly love. I am the lanky bastard at the gym; on the field; in the office

Aright Monday 16 Jan 2012

5 mins (1.3ks) rowing

Squats

10x 40

5x 60

5x 70

5x 70

5x 80 (4th rep on this set was way off, lost my form and had to push up from the balls of my feet to regain balance)

5x80

Overhead press

6x 40

Bent Rows.

5x 40

5x 50

5x 50

5x 50

5x 50

Not too good at these, just run out of pulling power towards the end of the set.

Edited by Pat G

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18 Jan 2012 workout

Rowing warmup, leg swings, hip rotations (ow. right hip still hurts.. and will show up again later in the workout) pushups.

Bench Press

10x40 warmup

5x 60

5x 65

5x 70

5x 70

All through this exercise, when i tensed up to lift the weight off the rack. my hip would ping and i'd have to tense up even more and bring my legs closer together to keep the pain down... interesting. not a fail. but interesting.

my bench seems to be weaker.. plateauing? plateauing maybe.

Dead Lifts

5x 80

5x 90

5x 100

5x 100

5x 100

On my last 2 sets, i could feel my grip failing... interesting. hope that gets stronger as this progresses to a full 5x5 100.

Overhead Press

20x Oly bar

5x 30

5x 35

5x 35

5x 35

4x 35.

hmmm this is weaker too. very interesting Batman.

cold shower.

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Friday 20 jan

Rocked up... warmed up. all the squat racks were taken. which is unusual for my gym.

Upright rows for starters instead

5x5x40

Back Squat

10x40

5x5x70

Back a bit sore from the deadliftage on wed

Bent rows

15x bar. just to test out the lower back.

5x5x40

easy enough.

i actually read stronglifts report more thoroughly this week. interesting. will be keeping the exercises more regular.

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Are you following SL? Most of your previous logs show changes in weight within a session. Maybe you're doing your own spin on it? Bent rows are an odd one at first, be sure to focus on pulling your shoulder blades together at the top of the pull, and remember, you don't have to hold it up there.

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haha. yea i was kind of following SL, but as of Monday i'll be following the workout order as is stated in the report Workout A + Workout B. that is all. The only reason i throw strange(extra) activities in is because the squat rack is taken and i've only got a short period of time to work out before heading back to work.

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Threw me for a bit of a loop seeing you post Jan 20th workouts on the 19th before I realized you're in australia. Your handstand push-ups must be amazing what with the being upside down and all.

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I rocket the Handstand pushups out non stop AJ. Just like walking.

Mon 23 jan

Weights room relatively quiet, grabbed a squat rack straight away.

Squats

5x 40

5x 60

5x5x72.5 (dutifully increased the weight by 2.5kgs)

Overhead press

5x 30

5x 37.5

5x 37.5

3x 37.5

2x 37.5

4x 37.5 (threw in an extra minute recovery time)

DeadLifts

5x 70

5x 90

5x 110

All done. Subway + litre of milk for lunch.

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Damn those OHPs! I found watching the Riptoe videos helped me understand them a bit better, and improve my action, have you checked them out?

Nice work on the deads and squats, keep on keeping on!

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OHPs. i've got my form in now. had to check it a couple of times on those vids.

Wed Jan 25

Squats

warmup: 5x40, 5x70

5x5x75. still progressing there. glad. remembering to keep the core tense throughout the range to stop the extra pressure on my lower back.

Bench Press

warmup; 5x50, 5x60

5x 70

5x 70

3x 70

2x 70

1x 70

all done.. not sure if i can even count that last one, didn't' even make it a hands breadth above my chest

Got 2 more attempts at this weight before Mehdi tells me i should deload 10%

Bent ROws

warmup: 5x20, 5x40

5x5x45

all good. maybe the last set was a 4.5, could get it all the way up.

Lunch: so many ribs. herb sausages and a whole lot of fruit.

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Damn those OHPS indeed. strength training definitely weeds out your weaknesses.

Friday 27 Jan

Squats

warmups: 5x 40, 5x 60

Got 4 x 77.5kg out.

last set only 4x77.5kg

OHPs

Warmups: 5x20, 5x30

4x 37.5

3x 37.5

4x 37.5

2x 37.5

1x 37.5

DeadLIFT *raaaagh*

Warmup: 5x 80, 5x 100

SET: 3x 120kg

Late lunch: Triple quarter pounder. milk.

My weight has been static at 98.3kgs for the past 3 weeks. i need to up my calorie intake again.

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Monday. 30 Jan.

Squats

5x40 warmup

Made the 5x5x77.5kgs but the last few i had a spotter and may not have got as parrallel. so i will do that weight again on ednesday to make sure i got it down.

Bench Press

First deload of the stronglifts regime.

Down to 65kgs

Warmup 5x40

5x 65

5x 65

4x 65

3x 65

4x 65

And i still didn't make it. interesting.

Barbell Rows.

warmup 5x20

5x5x45. all good in the hood.

Lunch:

Triple Quarter pounder

Milk

Fruit

Coffee

... i have KFC breasts in the fridget as a snack. COME ON WEIGHT GAIN..

now back to listening to my workmates discuss Islamic Djinn.

Pat Out.

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