Pat G Posted December 19, 2011 Report Share Posted December 19, 2011 I admit i'm a fan of Dwayne 'The Rock" Johnson. Hence the re-usage of the term "Hammer Bros".My current workout spreadsheetMy 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 KGSPersonal Stats:Height: 6ft 5inWeight: 97kg (Up from 87kg when i started reading NF) Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Knightwatch Posted December 19, 2011 Report Share Posted December 19, 2011 Looks good. Best of luck on your goals! Looking forward to seeing you smash 'em. Quote "The world will never starve for want of wonders, but for want of wonder." --GK Chesterton Domine, non sum dignus ut intres sub tectum meum, sed tantum dic verbo et sanabitur anima mea... http://www.facebook.com/#!/jbaileysewell Link to comment
Pat G Posted December 21, 2011 Author Report Share Posted December 21, 2011 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 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted December 22, 2011 Author Report Share Posted December 22, 2011 Thursday WOD22 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 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 9, 2012 Author Report Share Posted January 9, 2012 Dec 28Squats 5x540 50 60 70 75 80x2Bench40 50 55 55 60Rows... MachineDec 30Squats60 65 70x4 70 80x3Overhead20 25 30 35 40Deadlift5x80Chin up5 4 3 2 2Jan 2Bench 5x545 50 55 60 65 70 80x2Squats 5x570 70 75 75 80Chin ups4 3 3 2 1Jan 06Squat5x75. Only 1 set. pain in hip. Overhead press5x255x305x305x355x40Deadlift5x90 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 9, 2012 Author Report Share Posted January 9, 2012 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
bprime Posted January 9, 2012 Report Share Posted January 9, 2012 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. Quote My life. My dreams. http://dreambigsquatbigger.blogspot.com Hey! I'm actually updating this thing now Link to comment
Pat G Posted January 9, 2012 Author Report Share Posted January 9, 2012 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 11, 2012 Author Report Share Posted January 11, 2012 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 5x755x705x705x705x70Squat5x705x705x705x755x75Headspins and dizziness ensues. Overhead Press5x35that is all. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 13, 2012 Author Report Share Posted January 13, 2012 Jan 13 workoutDeadlifts10x 405x 705x 705x 805x 905x 100 (WOOT)corrected my form. no more back pain. Overhead Press10xbar5x 305x 305x 355x 355x 35Chinups3, 3, 3, 3, 3, 3, in between each set of every other exercise Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 13, 2012 Author Report Share Posted January 13, 2012 also!W00tGym weigh machine tells me i weight 98.35 kilos without shoes on!boom!10kgs up since joining the rebellion. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
aj_rock Posted January 13, 2012 Report Share Posted January 13, 2012 6'5" ? I should hope so ya lanky bastard! Good job though buddy! Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
Pat G Posted January 16, 2012 Author Report Share Posted January 16, 2012 haha Cheers AJ, feeling the brotherly love. I am the lanky bastard at the gym; on the field; in the officeAright Monday 16 Jan 20125 mins (1.3ks) rowingSquats10x 405x 605x 705x 705x 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)5x80Overhead press6x 40Bent Rows. 5x 405x 505x 505x 505x 50Not too good at these, just run out of pulling power towards the end of the set. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 18, 2012 Author Report Share Posted January 18, 2012 18 Jan 2012 workoutRowing warmup, leg swings, hip rotations (ow. right hip still hurts.. and will show up again later in the workout) pushups. Bench Press10x40 warmup5x 605x 655x 705x 70All 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 Lifts5x 805x 905x 1005x 1005x 100On my last 2 sets, i could feel my grip failing... interesting. hope that gets stronger as this progresses to a full 5x5 100.Overhead Press20x Oly bar5x 305x 355x 355x 354x 35.hmmm this is weaker too. very interesting Batman. cold shower. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 20, 2012 Author Report Share Posted January 20, 2012 Friday 20 jan Rocked up... warmed up. all the squat racks were taken. which is unusual for my gym. Upright rows for starters instead5x5x40Back Squat10x405x5x70Back a bit sore from the deadliftage on wedBent rows15x 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted January 20, 2012 Report Share Posted January 20, 2012 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. Quote Battle Log - Facebook Link to comment
Pat G Posted January 20, 2012 Author Report Share Posted January 20, 2012 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted January 20, 2012 Report Share Posted January 20, 2012 Ahh gotcha. I throw in a little extra at the end too. I've been pretty lucky getting my squat rack lately Quote Battle Log - Facebook Link to comment
aj_rock Posted January 20, 2012 Report Share Posted January 20, 2012 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. Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
Pat G Posted January 23, 2012 Author Report Share Posted January 23, 2012 I rocket the Handstand pushups out non stop AJ. Just like walking. Mon 23 janWeights room relatively quiet, grabbed a squat rack straight away.Squats5x 405x 605x5x72.5 (dutifully increased the weight by 2.5kgs)Overhead press5x 305x 37.55x 37.53x 37.52x 37.54x 37.5 (threw in an extra minute recovery time)DeadLifts5x 705x 905x 110All done. Subway + litre of milk for lunch. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted January 23, 2012 Report Share Posted January 23, 2012 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! Quote Battle Log - Facebook Link to comment
Pat G Posted January 25, 2012 Author Report Share Posted January 25, 2012 OHPs. i've got my form in now. had to check it a couple of times on those vids.Wed Jan 25Squatswarmup: 5x40, 5x705x5x75. still progressing there. glad. remembering to keep the core tense throughout the range to stop the extra pressure on my lower back. Bench Presswarmup; 5x50, 5x605x 70 5x 70 3x 702x 701x 70all done.. not sure if i can even count that last one, didn't' even make it a hands breadth above my chestGot 2 more attempts at this weight before Mehdi tells me i should deload 10%Bent ROwswarmup: 5x20, 5x405x5x45 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 27, 2012 Author Report Share Posted January 27, 2012 Damn those OHPS indeed. strength training definitely weeds out your weaknesses. Friday 27 Jan Squatswarmups: 5x 40, 5x 60Got 4 x 77.5kg out. last set only 4x77.5kgOHPsWarmups: 5x20, 5x304x 37.53x 37.54x 37.52x 37.51x 37.5DeadLIFT *raaaagh*Warmup: 5x 80, 5x 100SET: 3x 120kgLate 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted January 30, 2012 Author Report Share Posted January 30, 2012 Monday. 30 Jan. Squats5x40 warmupMade 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 PressFirst deload of the stronglifts regime.Down to 65kgsWarmup 5x405x 655x 654x 653x 654x 65And i still didn't make it. interesting. Barbell Rows. warmup 5x205x5x45. all good in the hood. Lunch: Triple Quarter pounderMilkFruitCoffee... 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. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted January 30, 2012 Report Share Posted January 30, 2012 Pat, stop eating McDonalds and Dirty Bird! There's no nutrition in that crap, just empty calories! Don't be fooling yourself. Quote Battle Log - Facebook Link to comment
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