My Training Log

Posted by: Al_Fernz

My Training Log - 02/08/07 02:12 PM

Intro:

Hello, long time lurker here! My story really starts off about a year ago when I first took up MA. I googled some strenghening forums in relation to martial arts and hey presto I found this great forum. For this time I really looked at the advice other people were getting and tried to build my knowledge of weight-training and strenghening. Anywho for a while I decided to avoid the "big" exercises and just get a chin-up bar and do basic exercises e.g push-ups, sit-ups and bodyweight lunges.

The Work-out:

Alas, recently I decided to take the plunge and buy a barbell, bench and some heavier weights. Anyways heres the work-out I devised for myself (in order):

Squats,
Bench-Press,
Military Press,
Weighted Chin-up,

You will see the rep and set range in my log. P.S bear in mind Im a complete newbie to the game so my lifts are pretty pathetic, don't be too harsh! Im hoping to do the routine twice a week as a supplement to my 3 times MA training. I've also thought of changing a few exercises just to keep me fresh i.e upright row instead of military press but all these exercises are my favorites and I don't think Im neglecting any bodyparts.

My MA:

I do semi-contact kickboxing or sport-karate as people in the US know it. In the last year I have improved a lot and am hoping my strenghening routine will add to my development.

Aims and goals:

I want it all! Haha, sorry if im being too general here guys but I want to improve my speed and power for fighting and also look good for the ladies (who doesn't). I hope my
routine is a fair reflection of this.

Age: 22
Height: 6ft
Weight: 73kg

So OK critics get ready with your pot-shots! Any advice/criticism/Cord analogies are welcome!
Posted by: Al_Fernz

Re: My Training Log - 02/08/07 02:18 PM

Day 1: 4/2/07
Start: 12:10
End: 12:55

Squat:
55kgs * 12
60 * 12
65 *10,*10,*8

Military Press:
40kg * 12, * 8, *3
35kg *11, *11

Bench Press:
50kg *12, *10, *8, *8
55kg *8

Weighted Pull-up:
20kg *12,*12,*12,*12,*12

Comments:
First work out and it felt good!
Posted by: Dereck

Re: My Training Log - 02/08/07 06:06 PM

Squats, Bench-Press, Military Press and Weighted Chin-ups ... I can't say anything bad about these, great exercises that pretty much hit everything you need to.

These will give you what you are looking for for strength and looks, no problem. For speed make sure you are lifting explosively while still with good form, technique and control. Lower slightly slower to get the benefit of the lowering of the weight. Rinse and repeat. Also to become faster look at ploymetrics or H.I.I.T. (High Intensity Interval Training). The combination of this will get you your goals. And later you may wish to implement some isolated lifting to enhance the looks of muscles such as biceps/triceps and calves ... but don't worry about them so much as this point.

Hey, and don't worry about what others may think of how much you are lifting, you are lifting for yourself and you have just started. Always best to start out with smaller weights and then build into them, even if you can lift more. Let your body gradually adjust to the changes which will give you a better chance of sticking with it. Too many people go gung-ho and realize just how difficult it is and find it hard to keep up to and thus quit. Small with gradual increases, building up steam with time and effort ... that wins the race.

Good luck to you and keep up the good work.
Posted by: Al_Fernz

Re: My Training Log - 02/08/07 06:12 PM

Day 2:7/2/07
Start: 10:30
End: 11:30

Squat: 65kg *12,*10,*10, *8
67.5kg *8

Bench: 50kg *12,*12,*10
55kg *3
52.5kg *6

Military Press: 35kg *12, *10, *10
37.5kg *5, *4.5

Weighted Pull-up: 20kg *12
25kg *10, *10, *7, *8

Comments:
Got a bit ahead of myself on the bench! I realise it will be a slow progress to get this up seeing as I've never done the exercise before. Weighted pull-up much harder(better for me!) with the extra 5 kilos.

Aside:
In training I've noticed my legs already fell stronger and my kicks are faster and higher then ever (gotta luv triple roundhouses and machine gun kicking!) maybe its the squats are maybe it's physcological but I'm loving it!
Posted by: Al_Fernz

Re: My Training Log - 02/09/07 05:43 PM

Day 3: 9/2/07
Start: 11:05
End: 11:55

Squat:
65kg *12
70kg *8,*8,*6,*8

Bench Press:
52.5kg *10,*10,*8,*6
50kg *6

Military Press:
37.5kg *5,*2
35kg *7,*8,*10

Weighted Chin-up
20kg *12
25kg *8,*8,*8,*7.5

Comments:
A bit tired from training but once I finished my warm-up all was forgotten. Went up slighly on the squat. Took a lot out of me and my bench and military press were affected. Anyways a good workout.
Posted by: Al_Fernz

Re: My Training Log - 02/12/07 06:49 PM

Had a tournament yesterday (1st gold -75kgs novice, 2nd silver -75kgs brown and black belt sparring, boo-yah!) and I've decided to take a week off training because I have a little niggle in my hamstring that I want to go away. So anyways I want to still lift. Would it be of any benefit to me to do my routine without the squat?

I realise that Squats should be the most important exercise but I want this niggle to go away. Basically its a small strain I've had for the last two months. I've continued training because once I warm up it goes.

Any thoughts/advice please?
Posted by: Al_Fernz

Re: My Training Log - 02/17/07 12:56 PM

Actually, had serious problems this week with that strain. Wasn't able to train all week if I wanted to. Eventually went to the physio yesterday and she confirmed that I had a groin strain. I got some exercises to do and have to ice the area every 10 minutes. Today it feels much better so I decided to work out, without the Squats just so my leg gets a bit more rest.

19/02/2007
Start: 11:30
End: 12:25

Rehabilitation excercises(boring!)

Bench: 57.25kg *8,*8,*8,*7.5

Seated Military Press: 40kg *3
37.5kg *6,*5,*2
35kg *6

Weighted Chin-up: 25kg *10,*10,*9,*10,*10

Comments:
God I miss that squat. Working-out was kind of refreshing without it, so I really need to start doing it again!
Posted by: MattJ

Re: My Training Log - 02/17/07 01:29 PM

Lucky you if you miss squats!

I hate doing them, but as we all know, they are one of the "foundation" moves for strengthening.

Sorry to hear about your injury. Take it easy and let it heal.
Posted by: Dereck

Re: My Training Log - 02/17/07 04:33 PM

Having injuries and missing working out, I hear you as most have. Take care and make sure you heal well enough so that you don't have reoccuring problems.
Posted by: Al_Fernz

Re: My Training Log - 02/21/07 07:25 AM

Day 5: 21/2/07
Start: 10:10
End: 11:00

Phsyio work

Bench Press:
60kg *6,*7,*8
57.5kg *8,*5

Military Press:
37.5kg *8,*6,*5
35kg *7,*4

Weighted Pull-up(wide grip,palms out)
15kg *10,*10,*9

Weighted Chin-up(narrow-grip,palms in)
25kg, *8,*8,*8,*9

Weighted cruch
20kg,*20,*20,*20

Comments:
Recovery seems to be going well enough. Slowly but surely. My leg feels much better, but I'll wait for the physio to give me the go ahead before going back to training and squating (God I miss both of these). Workout feels a little bland without the squats. No real attack on the CNS, gotta miss that! Anyway happy enough with the work-out. Benched 60kg for the first time, and found it easier in the second and 3rd sets. However, I could't lift it off the bar for the 4th set. What happened there?

Anyways appreciate all the feedback so far lads .
Posted by: Al_Fernz

Re: My Training Log - 02/24/07 07:48 AM

Day 6: 24/2/07
Start: 10:55
End: 11:50

Squat:
70kg *8,*8,*8,*8

Bench Press:
60kg *8,*8,*8,*4
55kg *3

Military Press:
37.5kg *8,*8,*6,*7

Weighted Chin-up(narrow-grip,palms in)
25kg, *8,*11,*10,*10

Phsyio work
Lunges (BW) turn left for 4 seconds when you go down, *25,*25

Plank, 2:30mins
Side Plank, 2mins

Comments:
My phsio confirmed that it would be safe for me to squat again. My groin strain has disappeared, but my left hamstring feels weak. I have to work on strenghening it and resting it some more before I go back training, which maybe will be next week. Fingers crossed anyways because I have my biggest tournament of the year next week.

So anyways the workout itself was grand. My lifts are really getting more consistant which is a good thing. I felt like the squat was a bit light but didnt want to push things too much.

Anyways, rest, a few beers and Ireland hammering England in rugby lies ahead for the rest of the weekend.
Posted by: Al_Fernz

Re: My Training Log - 02/27/07 06:18 PM

Day 7: 27/2/07
Start: 20:45
End: 21:45

Squat:
70kg *8,*8,*5,*8

Bench Press:
60kg *8,*8,*8,*8

Military Press:
37.5kg *8,*8,*8,*8

Weighted Chin-up(narrow-grip,palms in)
25kg, *10,*10,*10,*10

Phsyio work

Glute raises: *8 ,*8

Knee raises: *8, *8

Plank, 2:30mins

Side Plank, 2mins

Comments:
Very happy with this one. Working out in the evening was a nice change. Bench getting easier. Might go up on the next workout.
Posted by: Al_Fernz

Re: My Training Log - 03/03/07 10:08 AM

Day 8: 3/3/07
Start: 11:40
End: 12:35

Squat:
70kg *8,*8,*6,*5

Bench Press:
62.5kg *8,*7.5
60kg *8,*8

Military Press:
40kg *6,*3
37.5kg *8,*7

Weighted Chin-up(narrow-grip,palms in)
25kg, *10,*10,*10,*10

Weighted crunchs:
25kg, *20, *20, *20

Comments:
Man my squat sucks. I had suspicions that I was sacrificing good technique in order to up my lift which is exactly what I was doing. Letting my knees go over my feet. Tut, tut! Anyways I'm going to drop the weight on this the next time and get good form back.
Posted by: Dereck

Re: My Training Log - 03/03/07 10:40 AM

Quote:

Man my squat sucks. I had suspicions that I was sacrificing good technique in order to up my lift which is exactly what I was doing. Letting my knees go over my feet. Tut, tut! Anyways I'm going to drop the weight on this the next time and get good form back.




That is a smart thing and a good habit to get into. That you recognized this is a step in the right direction. The weight will come, don't worry, just worry about doing it right. Once you are doing it right you will get better benefits and be safer thus allowing you to lift for life.
Posted by: Al_Fernz

Re: My Training Log - 03/07/07 07:17 AM

Day 9: 7/3/07
Start: 10:40
End: 11:25

Squat:
40kg *12
50kg *12,*10,*10,*12

Bench Press:
62.5kg *8
60kg *8,*8,*8

Deadlift:
60kg *10,*10,*10

Weighted Chin-up(wide-grip,palms out)
15kg, *10,*10,*10

Weighted Chin-up(narrow-grip,palms in)
25kg *8
20kg *10,*10

Comments:
Squated properly. Less weight, but it felt good/right again. I think I'll stick around the 50kg mark for a while just so I get the technique down. Other than that I mixed in a few other exercises that I usually don't do. It made the workout more interesting. Im going to do more variation from now on.
Posted by: Dereck

Re: My Training Log - 03/07/07 09:23 AM

Mixing it up from time to time; good idea. Also good for you on recognizing you need the technique in the squat more then the weight.
Posted by: Al_Fernz

Re: My Training Log - 03/07/07 05:33 PM

Quote:

Mixing it up from time to time; good idea. Also good for you on recognizing you need the technique in the squat more then the weight.




Yeah cheers for the feedback. Thats what I like about these forums, no macho-ism. Just good advive/encouragement.
Posted by: Al_Fernz

Re: My Training Log - 03/09/07 06:18 AM

Day 10: 7/3/07
Start: 10:05
End: 10:50

Squat:
50kg *12,*12,*12,*12

Bench Press:
62.5kg *8,*7
60kg *8,*8

Deadlift:
60kg *12,*12
65kg *10,*10

Weighted Chin-up(narrow-grip,palms in)
25kg *10,*10,*10,*10

Comments:
Feel like I could do more with the squat and deadlift, but I'm trying to concentrate on form at the moment. I'll wait till I'm 100% confident in my form before moving up. Good workout.
Posted by: Al_Fernz

Re: My Training Log - 03/12/07 06:47 PM

Day 11: 12/3/07
Start: 10:30
End: 11:15

Squat:
40kg *15
50kg *12,*15,*15,*15

Bench Press:
62.5kg *8,*8,*8,*8

Deadlift:
60kg *12
65kg *10,*12

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*10,*8

Comments:
Still concentrating on the form for the squats and DL's. Bench getting more consistant. Very happy with that.
Posted by: Al_Fernz

Re: My Training Log - 04/04/07 05:56 PM

Progress Report:

Haven't really had time to log my workouts since I've been too busy. Hopefully I'll start logging again soon.

My bench has increased to 67.5kgs for 4 sets of 8 reps and my squat form has improved a lot too so I am making progress.
Posted by: Dereck

Re: My Training Log - 04/04/07 06:20 PM

Positive results are awesome and are great rewards. Give yourself a big pat on the back.
Posted by: Al_Fernz

Re: My Training Log - 04/09/07 07:08 AM

9/4/07

Warm-up - 5 mins on skipping rope

Bench Press:
60kg *12
67.5kg *6,*4,*4,*4
40kg *12

Close-grip bench:
40kg *12
50kg *10,*10

Barbell curl:
37.5kg *12, *10, *9

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*12,*12

Barbell wrist curls followed by 30 second hangs:
40kg, *12, *12, *12

10/4/07

Warm-up: 5 mins jogging followed by 5 50m (approx) sprints

Squat:
40kg *12
70kg *5,*5,*5,*5
40kg *20

Upright row:
40kg *8,*8,*8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Weighted Pull-up(wide-grip,palms out)
15kg *12,*12,*10,*8

Comments:
Had two days off so I decided to split them Chest/Arms and Shoulders/Back/Legs. Both Workouts went well. How does everybody rate 20 rep squats at the end of a squatting session? The first few were so easy because of the lower weight but my God I was wrecked by the end of it. Loved it!
Posted by: Dereck

Re: My Training Log - 04/09/07 01:33 PM

Quote:

How does everybody rate 20 rep squats at the end of a squatting session? The first few were so easy because of the lower weight but my God I was wrecked by the end of it. Loved it!




20 reps may be too much. What are you going for by doing 20 reps just to give me something to go on? Is this just to burn yourself out?
Posted by: Al_Fernz

Re: My Training Log - 04/09/07 06:25 PM

I've seen this written in a few places that the 20 rep squat is great for hypertrophy. Is this just a myth?
Posted by: Dereck

Re: My Training Log - 04/09/07 06:30 PM

To obtain hypertrophy you can do it with any amount of reps as long as you use enough weight. For instance when I'm doing my lifting now I'm going to failure and producing the greatest amount of hypertrophy but my lifts are basically between 6 and 8 reps. As long as you are going to failure and cannot lift further, then mission accomplished.

Now I'm not saying what you are doing it necessarily wrong and if you are getting benefits from it then continue to do so. I just wanted to make you aware that you don't have to put in that extra time to perform something that can be done in less time with a greater amount of weight. Just food for thought.
Posted by: Al_Fernz

Re: My Training Log - 04/11/07 07:07 PM

18/4/07

Warm-up: 5 mins skipping rope

Squat:
40kg *12
70kg *8,*6,*7,*8
40kg *20

Bench Press:
40kg *12
67.5kg *6,*2
65kg *6,*4
40kg *12

Weighted Chin-up(narrow-grip,palms in)
25kg *10,*10,*10

Upright row:
40kg *8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Comments:
Had a hard training session last night. But I was well up for lifting tonight. Squat technique is much better. Happy with that. However the squats really took it out of me, but I turned up the music and carried on. Well worth it. Lifts suffered a bit, but still happy enough.
Posted by: Al_Fernz

Re: My Training Log - 04/20/07 06:58 PM

18/4/07

Warm-up: 5 mins skipping rope

Bench Press:
40kg *12
65kg *10,*8
67.5kg *8,*3

Close grip bench:
40kg *12
50kg *12,*12,*8

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*12,*12

Barbell wrist curl followed by 30 second hangs
40kg, *12,*12,*12

Weighted crunchs
20kg, *20,*20,*20

Comments:
Good Stuff


20/4

Warm-up:
3 rounds of:
20 Pushups BW
30 Squats BW
2 Power Clean and Military Press w/40kg
20 Situps BW
5 Pullups BW
8 Dips BW
time: 6mins 56seconds

Squat:
40kg *12
70kg *6,*8
75kg *6,*8

Deadlift:
40kg *12
60kg *12
70kg *8,*8

Upright row:
40kg *8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Comments:
Nice. Good progression with the squat/DL both form and weightwise. Far more intense than Wednesdays workout.
Posted by: Dereck

Re: My Training Log - 04/21/07 01:06 PM

Good to see you still working. You will see much more positives in your life because of this and more advancement in your lifts. Keep it up.
Posted by: Al_Fernz

Re: My Training Log - 04/21/07 05:24 PM

As always cheers for the encouragement! I didn't get the chance to log a few of my workouts there a while ago. But I definitely want to keep this log going because I find I get more motivation to lift when I know I'm logging it.

Does anybody have any thoughts/opinions on the structure of my workouts. Like for instance this week I worked chest and arms one day and legs,back and shoulders another. This wasn't planned I just saw the way my week was panning out and wanted to rest the legs before training on Thursday night. What are the potential drawbacks of training in a split days and then doing a full body workout for the next workout?
Posted by: Dereck

Re: My Training Log - 04/22/07 03:37 AM

I personally cannot see any real draw backs to this. The whole idea with weight lifting is putting stresses on the muscles which you are doing by both methods of splitting the workout and then later doing a full body. As long as you are not leaving out any muscle groups then all should be good. This would be no different then if you were changing from one routine to another. You are not giving your body a way to adapt and are changing things up, always keeping it guessing. There are many people that when working out will for one day have different exercises that they alternate all of the time so it isn't the same so they don't get as bored and so that their body has to meet the new challenges. If there are any draw backs they would be minor as you are going back to what you were previously doing. The main thing I see is that you stilled worked out and with what time you had you adjusted things so you could; I've done it before myself.
Posted by: Al_Fernz

Re: My Training Log - 04/25/07 04:34 AM

23/4/07

Warm-up: 5 mins skipping rope

Squat:
40kg *12
70kg *6,*8
75kg *8,*8

Deadlift:
40kg *12
60kg *12
70kg *8,*8

Weighted pull-up(wide-grip,palms out)
15kg *8,*8,*8,*8

Hamstring curls:
25kg *12,*12,*12,*12

24/4/07
Warmup: 3 continous rounds of:
15 push-ups,
30 squats,
15 pull ups,
20 crunches,
15 burpees.(all bodyweight)

Bench Press:
40kg *12
67.5kg *6,*4
60kg *8,*8

Close grip bench:
40kg *12
50kg *12,*12,*12

Military Press:
40kg, *8
35kg, *8,*8

Weighted chin-up(narrow-grip,palms in)
25kg *8,*8,*8,*8

Comments:
Squats going up all the time. Going to lift more in the next work out. Deadlift form is getting better. I'll move up weight when I get the techique 100% down.

My bench suffers when I do a warm up set with 40kgs. I don't know maybe my body just gets used to lifting the 40kgs and finds it harder when I move up to 67.5ks? I lift more without the warmup set. Should I maybe leave out the warmup set?
Posted by: Dereck

Re: My Training Log - 04/25/07 09:32 AM

You always need a warm up but realize you need only warm the muscle up and you don't have to work it hard, nor do you have to exhaust them. For myself I do a lot of body weight warm ups and may only use light weights to confirm the technique prior to lifting. If you want to warm up with weights then perhaps use even less weight.
Posted by: Al_Fernz

Re: My Training Log - 04/27/07 07:06 PM

27/4/07

Warmup: 3 continous rounds of:
20 push-ups,
30 squats,
15 pull ups,
20 crunches,
15 burpees.(all bodyweight)

Squat:
20kg *12
70kg *8
75kg *6,*6,*5,*6

Bench Press:
20kg *12
67.5kg *4,*3,
60kg *8,*10

Weighted pull-up(wide-grip,palms out)
15kg *10,*10,*10,*10

Hamstring curls:
25kg *12,*12,*12,*12

Plank: 2 mins 30 seconds

Comments:
Great workout. Squating was good.
Posted by: Al_Fernz

Re: My Training Log - 04/29/07 08:43 AM

29/4/07

Warmup:
5 minute jog followed by 5*50m sprints

Squat:
40kg *12
70kg *8
75kg *8
77.5kg *8,*6

Bench Press:
67.5kg *6,*4,
60kg *8,*10,*10

Weighted chin-up(narrow-grip,palms in)
25kg *8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Plank: 2 mins 30 seconds

Weighted crunch followed by legraises,
20kg *20 followed by *20, *20 fb *20

Comments:
Yes, that was good! Squats are not only going up in weight but also feeling a lot lighter. Video taped myself doing the squats and my form was good. I think the reason for my form improving is my change in footwear. I changed from using athletic runners with a big air cushion to flat "Stan Smith" addiads ones and it definitely helped.
Posted by: Al_Fernz

Re: My Training Log - 05/02/07 05:43 PM

2/5/07

Warmup: 3 continous rounds of:
20 push-ups,
30 squats,
15 pull ups,
20 crunches,
15 burpees.(all bodyweight)

Squat:
40kg *12
75kg *8
77.5kg *8,*8,*6,*6

Bench Press
65kg *8,*8,
60kg *8,*8

Upright row:
40kg *6,*6,*6,*8

Barbell curls
35kg *12,*12,*12,*12

Comments:
Good stuff
Posted by: Dereck

Re: My Training Log - 05/02/07 05:46 PM

Quote:

Comments:
Good stuff




Posted by: jc4199

Re: My Training Log - 05/07/07 10:57 PM

+2
keep it going
Posted by: Al_Fernz

Re: My Training Log - 05/09/07 01:40 PM

9/5/07

Warmup: 3 continous rounds of:
20 push-ups,
30 squats,
15 pull ups,
20 crunches,
15 burpees.(all bodyweight)

Squat:
40kg *12
75kg *12
77.5kg *10,*8,*6,*6

Bench Press
50kg *12
60kg *8,*8

Weighted Chin-up (narrow grip, palms in)
25kg *12,*10,*10,*10

Hamstring curls
25kg *12,*12,*12

3 sets of:
20 leg raises
12 hanging leg raises
20 20kg crunch

Comments:
Was away for the weekend and only got back yesterday. I got smacked in the funny bone last nite (insert no laughing matter joke here). It was so bad I couldnt open and close my hand for about 5 minutes after. So todays workout was always going to be a struggle with a sore elbow. Good to see it didn't effect my squat. Feeling stronger every time I do this. Bench was weak and I scrapped it after 3 sets. I was hoping to do rows, but the elbow cut them out. I adapted and the rest of the workout went smooth enough.
Posted by: Al_Fernz

Re: My Training Log - 05/12/07 03:36 PM


12/5/07

Warmup:
5 minute jog followed by 5*50m sprints

Squat:
40kg *12
70kg *12
77.5kg *8,*8,*6,*6

Bench Press:
60kg *8,*8,*8,*8

Upright Row
40kg *8,*8,*8,*8

Weighted pull-up(wide-grip,palms out)
15kg *8,*8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Comments:
Didn't bench as much as I usually do. But I decided to take the weight down for a bit so that I can get my form fully back. I noticed I was cheating on form my last few workouts. Other than that everything was good.
Posted by: Al_Fernz

Re: My Training Log - 05/18/07 03:02 PM

18/5/07

Warmup:
General bouncing around and dynamic stretching

Squat:
30kg *12 - Warm up
70kg *12
77.5kg *6,*6,*6

Alternating Barbell Lunge:
40kg *16,*16,*16,*24

Hamstring curls:
30kg *12,*12,*12
25kg *12

Plank 2mins 30 seconds

Barbells Wristcurls: 40kg *20,*20

Comments:
A leg day. Happy enough with it. Wristcurls because I like my forearms vascular! Plan to do an upper body routine at the weekend.
Posted by: Al_Fernz

Re: My Training Log - 05/18/07 03:10 PM

I'm looking into doing a HIT routine. I've looked at Tim's journals. But Ideally I'd like more information in the area. My specific questions are:

How much rest between sets?
How much exercises per routine?
What order they should be in? (I'm thinking big compound followed by isolation)
What lifts to use and possible substitutes?
Should I do a warm-up set?
What weight should I be lifting? i.e. in one max rep terms?

Can anybody help me with this? Or have any articles/weblinks where I can find out more information?

Thanks

Alan
Posted by: Dereck

Re: My Training Log - 05/18/07 05:15 PM

I sent Tim the HIT workout that I have on my computer in a ".exe" format. I also printed it off and scanned it and have it in a ".pdf" format. PM me your e-mail address and I will send you the same information that you will find very useful for this program. The first time I did it I wasn't in martial arts and I seen amazing results in size and strength. However when trying it a second time my results were not as great due to the damages of TKD/BJJ.

Again, just send me a PM and I'll get this stuff to you.
Posted by: Al_Fernz

Re: My Training Log - 05/25/07 04:22 AM

Update:

I havn't weight trained since I last posted. I have an oblique strain I think and am waiting for it to heal. Also I have college exams. I should be back in a week or so.
Posted by: Dereck

Re: My Training Log - 05/28/07 09:23 AM

Pitter patter you'd better get at her.
Posted by: Al_Fernz

Re: My Training Log - 06/04/07 06:44 PM

4/6/07

Warmup:

3 continuous rounds of:
30 press-ups
30 Squats
12 Pull ups (wide grip, palms out)
20 Burpees

Deadlift:
40kg *15 - Warm up
60kg *12
80kg *8,*8,*6

Alternating Barbell Lunge:
40kg *16,*16,*16,*12

Hamstring curls:
25kg *12,*12,*12

Barbells Wristcurls followed by 30 second hangs:
40kg *20,*20

Comments:
Havn't weight trained in a while due to exams and post exam partying!

An okayish session to get back into the swing of things. Havn't really done much deadlifting but I was happy with my form here. I only have 80kgs of weight so I'm going to get some more. I've started including alternating lunges in my workouts. 40kgs dosen't seem like a lot, but by the last rep I'm wrecked so I'm happy enough with them.

I'm going to have access to a gym during the summer. I'll be able to go once a week. So I'm going to do my squatting and deadlifting there and leave my benching and other upper body exercises for home.

I looked into doing a HIT routine but I think I'll leave it now I have access to a gym. Its something I'll probably come back to in the near future. Thanks for that help file Dereck. Lots of interesting info.
Posted by: Dereck

Re: My Training Log - 06/05/07 01:35 AM

Any time. Enjoy the gym and hopefully you can hook up with some people that are willing to part some knowledge. Plus watching what others are doing you can learn the right way to do things ... and also ways not to do things. Just remember when in the gym that form and technique are the most important things so you may have to drop some ego to maintain this.

Hope the exams went well and congrads in finishing another year. Partying is a part of growing up so enjoy, just play it safe.
Posted by: Al_Fernz

Re: My Training Log - 06/05/07 02:49 PM

5/6/07

Warmup:

10 minutes on heavy bag. No set routine just punch until I get tired to get the heart rate up.

Bench Press
40kg *12 - Warm up
60kg *8,*8,*6,*7

Military Press:
35kg *12
37.5kg *8,*8,*6,*6

Upright row:
40kg *8,*8,*8

Weighted Chin ups:
25kg *8,*8,*8

Comments:
Bench stength has dropped a bit. Hopefully more consistant training will be good. Military press felt good. Havn't really done much with this exercise, but I like it. Hopefully I'll start moving up with it. Good workout.
Posted by: Al_Fernz

Re: My Training Log - 06/08/07 11:51 AM

8/6/07

Warmup:

10 minutes cyclying
5 minutes on rower

Squat (on sminth machine )
40kg *12 - Warm up
after that I foget the weights, sets and reps

Deadlift
40kg *12
60kg *8
70kg *6, *5, *4
80kg *2
90kg *1

Ham curls:
25kg *12
35kg *12
45kg *12
50kg *12

Leg Extension
35kg *12
40kg *10
45kg *10
50kg *8

Comments:
I went to that gym for the first time. It sucked. No squat rack for starters. I had been told there would be one, but when I asked at reception where it was I was told the smith machine was a squat rack!

Squatting with a smith machine felt very awkward. When I was going up I felt like I was leaning back into the bar. I couldn't get up to my normal squatting weight on this because it felt too hard. Yet, after I used the machine I didnt feel like I hard been worked out.

Anyways, the deadlifts were kind of OK. The bar weighed a lot more than my bar at home so you gotta factor that in. I went up to 90kg for one rep (with good form). And felt like I could have went a little more. Time will tell.

I was adapting myself to the hamstring curls and leg extension.

Poor session. Never going back to that gym again. I'll be trying another one soon.
Posted by: crablord

Re: My Training Log - 06/08/07 11:57 AM

whats the point of squats with the ham curls and leg extension?

Just kill them with the compound, screw isolation.
Posted by: Al_Fernz

Re: My Training Log - 06/08/07 02:55 PM

Ok grand. What exercises would you recommend I do?

This was a workout designed to hit the legs. I would have got some lunges if I could. The hamstring curls are more from an injury prevention perspective.

I'll probably have an upper body day on Sunday. I'll bench, military press, upright row and do weighted chin ups, on that day.

I like to do the lower body day at the end of a week because I don't have training again till Monday. So my legs will be fresh for training.

Comments, opinions and encouragement always appreciated when they're, A)not vague and B)constuctive.
Posted by: crablord

Re: My Training Log - 06/09/07 02:34 AM

that wasn't vague.

Quote:

This was a workout designed to hit the legs. I would have got some lunges if I could. The hamstring curls are more from an injury prevention perspective.




Ok first, injury prevention.
Dont START with heavy as squats which are gonna wreck your "injured" hams, then wreck them some more with a "recovery exercise"

If you want total legs I'd recommend doing squats, then weighted calf raises, then dumbbell forward lunges.
Posted by: Al_Fernz

Re: My Training Log - 06/09/07 05:37 AM

Did I say they were injured?

I said injury prevention. I was told to strenghen my hamstings as I have an imbalance from kicking too much. Thats where the hamstring curls come in.

IMO, your original comment was vague. It didn't suggest any alternatives or any other ways of structuring my lower body workout. Specifics would be nice, but saying "just do compound," dosent help me or anybody reading this forum.

BTW, what are you basing this advice on? How much experience do you have training and weight lifting and what level is your training at?
Posted by: crablord

Re: My Training Log - 06/10/07 12:41 AM

Quote:

I said injury prevention. I was told to strenghen my hamstings as I have an imbalance from kicking too much. Thats where the hamstring curls come in.




The squats do that :P

Quote:

IMO, your original comment was vague. It didn't suggest any alternatives or any other ways of structuring my lower body workout. Specifics would be nice, but saying "just do compound," dosent help me or anybody reading this forum.



Well you got the point, after the squats doing isolation on the hams and more quad work is just pointless, you must be taking it really light on the squats if you can still lift heavy with your legs.

Quote:


BTW, what are you basing this advice on? How much experience do you have training and weight lifting and what level is your training at?




Well I have been lifting for about 8 months properly, and I just got a cert 3 in fitness
Posted by: Al_Fernz

Re: My Training Log - 06/10/07 03:58 PM

Quote:

Quote:

I said injury prevention. I was told to strenghen my hamstings as I have an imbalance from kicking too much. Thats where the hamstring curls come in.




The squats do that :P

Quote:

IMO, your original comment was vague. It didn't suggest any alternatives or any other ways of structuring my lower body workout. Specifics would be nice, but saying "just do compound," dosent help me or anybody reading this forum.



Well you got the point, after the squats doing isolation on the hams and more quad work is just pointless, you must be taking it really light on the squats if you can still lift heavy with your legs.

Quote:


BTW, what are you basing this advice on? How much experience do you have training and weight lifting and what level is your training at?




Well I have been lifting for about 8 months properly, and I just got a cert 3 in fitness




You're measuring your experience in months.

I was referring to the smith machine squats as mentioned in the log. Smith machine squats do not activate the hamstrings. I thought you might know that since you have sooooooo many "months" training under your belt. Is that on cert 4?

Of course I'll do proper squats when I have access to a squat rack to benefit from the full ROM. The machine work in that workout was just me making the best of a bad situation. As mentioned the equiptment was limited in the gym.

The hamstring work was recommended to me by my physio to correct an imbalance.

Compound leg work could imply squats, deadlifts or lunges. You were vague in terms of I had to guess what you were referring to.

I'm sure your original comment/advice was well meaning and I'm not disputing the sincerity of it. But if you want to comment on my log again keep it more specific.

Good luck with your own training.
Posted by: Al_Fernz

Re: My Training Log - 06/10/07 04:06 PM

10/6/07

Warmup:

10 minutes on heavy bag. No set routine just punch until I get tired to get the heart rate up.

Bench Press
40kg *12 - Warm up
62.5kg *8,*4
60kg, *6,*4
40kg *12

Military Press:
37.5kg *8,*8,*8,*8

Upright row:
40kg *8,*8,*8,*8

Weighted Chin ups:
25kg *8,*8,*12,*12

Comments:
Looking back on my workouts I noticed that the amount of my bench dropping coincided with me returning to MA training. I train 3 times a week for about 2 hours at a time. Hopefully I can build this back up again. Other than my bench disappointment it was a good workout.
Posted by: crablord

Re: My Training Log - 06/10/07 05:33 PM

Quote:

Smith machine squats do not activate the hamstrings




you also did leg extensions :P

Quote:

Compound leg work could imply squats, deadlifts or lunges. You were vague in terms of I had to guess what you were referring to.





I was referring to your post, meaning squats were the only compound exercise there
Posted by: Al_Fernz

Re: My Training Log - 06/10/07 06:26 PM

Quote:

Quote:

Smith machine squats do not activate the hamstrings




you also did leg extensions :P

Quote:

Compound leg work could imply squats, deadlifts or lunges. You were vague in terms of I had to guess what you were referring to.





I was referring to your post, meaning squats were the only compound exercise there




Squats were the only compound exercise there? What do you think deadlifts are then?

As mentioned before, I was unhappy with the Smith squat machine. Hence the leg extensions.

I can see where you're coming from. I'd much prefer to be squatting but as I said before I was restricted in this workout. Typically I will aim for this on my lower body day:

Squats 4 sets of 8
Deadlifts 4 sets of 8
Lunges 4 sets of 8
Calf raises 4 sets of 8
Posted by: crablord

Re: My Training Log - 06/10/07 10:59 PM

Quote:


Squats were the only compound exercise there? What do you think deadlifts are then?




Ok in relation to quads and hams, you know what I meant.

Quote:

Squats 4 sets of 8
Deadlifts 4 sets of 8
Lunges 4 sets of 8
Calf raises 4 sets of 8




Much better
Posted by: Al_Fernz

Re: My Training Log - 06/13/07 03:27 PM

13/6/07

Warmup:
Dynamic stretching followed by
20 press ups
30 squats
12 pull ups
20 burpees

All done at bodyweight without a pause. Rinse and repeat 3 time without any breaks.

Bench Press:
40kg *12 - Warm up
60kg *8,*6,*6,*4
50kg *10
40kg *12

Upright row:
40kg *8,*8,*8,*8

Weighted Chin ups:
25kg *8,*8,*8,*8

Barbell wrist curls followed by 30 second hangs
40kg *12,*12,*12

Comments:
Upper body day again because I'm going to the gym on friday.

Good workout. Training last night was excellent. Definitely improving my speed and technique. The legs have gotten stronger since I was injured.
Posted by: Al_Fernz

Re: My Training Log - 06/15/07 10:44 AM

15/6/07

Warmup:
7 mins on exercise bike, the last two minutes were spent doing 20 seconds sprinting followed by 20 seconds in steady state.
Dynamic stretching

Squat:
Bar *15 - Warm up
40kg *12
60kg *8,*8,*8
70kg *4

Deadlifts:
40kg *12
80kg *8
90kg *4
60kg *8,*8,*8

Barbell alternating lunges
30kg *16 ie 8 each leg
40kg *16,*16,*16

Calf raises
100kg *10,*10,*10

Comments:
Tried a new gym today. Had a power rack so I was good to squat. The olimpic bar weighs far more than my bar at home. The instructor at the gym told me that it weighed 20 kilos. Should you factor that in when you say how much you lift?

Anyways thats irrelevent. All that matters is that I put in a solid effort, got covered in sweat and I was happy with my lifts. I'll have a better structure to my gym workout next week because I know what weights I should be lifting. My legs are starting to feel a little sore, I suspect I'll be riddled with DOMS tommorrow, but meh. It was worth it!
Posted by: Dereck

Re: My Training Log - 06/15/07 10:59 AM

Sounds like a good workout. Usually Olympic bars weight 45 lbs (20.4 kg); and yes you should factor this into what you are lifting. Keep up the good work.
Posted by: Al_Fernz

Re: My Training Log - 06/16/07 02:48 PM

Oh then should I add 20kgs to all my lifts in my log?

I suppose this is irrelevent as the only statistic that matters is how hard im working with proper form, but then again it is nice to say that I'm lifting more!

Today, no DOMS, YEAH!
Posted by: Dereck

Re: My Training Log - 06/17/07 01:48 PM

I would adjust your records to show you the true weight you are lifting. Yes we are lifting for ourselves and it is only a statistic and we should only care that we are lifting HOWEVER knowing how much I can or cannot lift pushes me to do more so why not use it as a positive re-enforcement.
Posted by: Al_Fernz

Re: My Training Log - 06/20/07 10:58 AM

20/6/07

Warm up
General bouncing around for 10 mins

Bench Press
50kg *12 - Warm up
60kg *10
70kg, *6,*4,*4

Upright row:
50kg *8,*8,*8,*8

Weighted Chin ups:
20kg *10,*10,*8,*8

Reverse curls:
30kg *10,*10,*10,*10

Comments:
Got a book yesterday, "Strength Training Anatomy" by Frederic Deliever. Quality read, I'd recommend it to anybody who weightlifts as a useful reference tool. Thats where I got the idea to do the reverse curls from.

Good workout!
Posted by: Al_Fernz

Re: My Training Log - 06/22/07 01:51 PM

22/6/07

Warmup:
7 mins on exercise bike
Dynamic stretching

Squat:
Bar *15 - Warm up
60kg *12
90kg *3
80kg *8,*8,*8

Deadlifts:
61kg *12 (145lbs)
93kg *8,*8,*8 (205lbs)
102kg *1 (225lbs)
111kg *1 (245lbs)

Barbell alternating lunges
40kg *16,*14,*16

Seated machine calf raises
40kg *12
50kg *12
60kg *12

Hanging leg raises
*15,*15

Comments:
Great session. Lifted the most I have ever lifted on the deadlift. Felt really dizzy for about 3 seconds after my last deadlift. I was grand after that. Does anybody else get this?

After the deadlifts everything else was routine. Note to self : put more weight on the calf raise machine.

I'm really enjoying myself in the gym. I'm pushing myself a lot more. I'll probably join one at the end of the summer.

Once again great session!
Posted by: WhiteDragon11

Re: My Training Log - 06/25/07 10:44 PM

Today I just did all weights and no martial arts because I am not supposed to do twisting actions because of my tailbone.

Machine Bench Press
5*5 (85 lbs not much but first time in 2 weeks, and not good to start off with anyways)

Incline Press
2*7 2*5 (50 lbs)

Dumbbell Flyes (first time doing these)
2*10 2*7 (first 2 with 2 25's, last 2 with 2 20's) bad but it was my first time

Upper abs tri-set: 4 sets of... 10 weighted crunches (35 lbs), 15 straight leg crunches, 15 normal crunches.

Lower abs double-set: 4 sets of... Air scissors, Air bicycles, reverse crunches (did them wrong)

Obliques tri-set: 4 sets of... legs apart in air and reach to each leg, knees to one side and crunch to that side, one knee up and crunch to that side

in between arm sets I did calf raises. Just with my bodyweight but I wanted to do something in between
Posted by: Al_Fernz

Re: My Training Log - 06/27/07 08:34 AM

Good to hear you're working hard whitedragon, but post your workouts on another thread.

This thread relates only to my training.
Posted by: Al_Fernz

Re: My Training Log - 06/27/07 08:38 AM

20/6/07

Warm up
2*2mins of skipping
2 circuits done back to back without rest:
20 press ups
30 squats
12 pull ups
10 burpees


Bench Press
70kg *8, *8, *6, *3
50kg *15

Upright row:
50kg *8,*8,*8,*8

Weighted Chin ups:
20kg *10,*10,*10,*10

Reverse curls:
30kg *12,*12,*12

Commments:
Good workout
Posted by: WhiteDragon11

Re: My Training Log - 06/27/07 11:22 AM

haha oh sry Special One... I read my training log and thought it meant my for everyone.
Posted by: Al_Fernz

Re: My Training Log - 06/29/07 12:13 PM

29/6/07

Warmup:
10 mins on exercise bike

Squat:
Bar *15 - Warm up
70kg *12
80kg *(FAIL),*8,*8,*8
90kg *4
100kg *1

Deadlifts:
61kg *12 (135lbs)
93kg *10 (205lbs)
102kg *8,*8,*8 (225lbs)
125kg *1 (275lbs)
134kg *1 (295lbs)

Barbell alternating lunges
40kg *12

Seated machine calf raises
3 Sets - wasn't using the machine right, found out on last set, doh!

Hanging leg raises: i.e straight leg without bending the knees
*12,*12,*12,*12

Comments:
Failed my first set with squats because a damn bead of sweat got in my eyes. Lucky I was using a power rack. Still looked like a bit of an a$$ in the gym

Finally got a up to 100kg on the squat with good form a$$ to grass. Went higher with the deadlift too. Next time I'll get a good workout on my calves done.
Posted by: Al_Fernz

Re: My Training Log - 07/05/07 04:47 AM

4/7/07

Warm up
10 mins heavy bag
2*2 mins skipping

Bench Press
75kg *3, *2
70kg *6,*6,*5
50kg *15

Upright row:
50kg *8,*6,*6,*6

Weighted Pull ups:
10kg *12,*10,*10
15kg *8

Reverse curls:
30kg *12,*12,*12,*12

Comments:
Good stuff!
Posted by: Al_Fernz

Re: My Training Log - 07/06/07 09:40 AM

6/7/07

Warmup:
10 mins on exercise bike. Sweat like a mofo

Squat:
Bar *15 - Warm up
60kg *12
80kg *8,*8,*8
90kg *3
100kg *1

Deadlifts:
60kg *12
90kg *8,*8,*8
120kg *1
130kg *1

Seated machine calf raises
25kg *12
50kg *12,*12,*12

Hanging leg raises: i.e straight leg without bending the knees
*12,*12,*12,*12

Comments:
Lovin' it!
Posted by: Al_Fernz

Re: My Training Log - 07/10/07 04:17 AM


9/7/07

Warm up
10 mins heavy bag

Bench Press
55kg *12
60kg *10,*10
65kg *8,*8

Bent-over row:
50kg *12
60kg *10,*10
65kg *8

Weighted chin ups:
20kg *10,*8,*8,*8

Reverse curls:
30kg *12,*12,*12

Barbell wristcurls
40kg *12,*12,*12

Comments:
First time doing the benching pyramid. Felt easy, but I almost failed on the last set of my last rep. I might do one more session at them weights then increase it by 2.5kgs.

Did bent-over rows for the first time. I love the way introducing a new exercise attacks your CNS. BO rows are definitely cool.
Posted by: WhiteDragon11

Re: My Training Log - 07/10/07 12:48 PM

Nice workout. That has like everything for your arms, chest, shouders.
Posted by: Al_Fernz

Re: My Training Log - 07/11/07 08:04 AM

11/7/07

Warmup:
10 mins on exercise bike. Sweat like a mofo

Squat:
Bar *15 - Warm up
60kg *12
80kg *8,*8,*8
90kg *4
110kg *fail

Deadlifts:
60kg *12
90kg *8,*8,*8
100kg *4
120kg *1,*1

Alternate BB lunges
bar *20
40kg *16,*16

Seated machine calf raises
50kg *12
60kg *12,*12

Hanging leg raises: i.e straight leg without bending the knees
*12,*12,*12

Dynamic and static stretchin at the end.

Comments:
Good
Posted by: Al_Fernz

Re: My Training Log - 07/13/07 10:42 AM


13/7/07

Warm up
messed around got warm - end of.

Bench Press
55kg *12
60kg *10,*10
65kg *8,*8

Bent-over row:
60kg *10
65kg *8,*8,*8

Weighted chin ups:
20kg *10,*8,*8,*8

Reverse curls:
32.5kg *12,*12,*12

Comments:
Good
Posted by: jasperdaman

Re: My Training Log - 07/14/07 07:15 AM

Hey special, i have been reading ur logs for a while now as i have been writing my own and i was just wondering how u structure ur workout. I've been reading ur log and i cant pick up what kind of method ur using, u just seem to do random weights with a random amount of sets with a random amount of reps. I'm just intrigued about the details of ur workout and how u structure it and look forward to hearing back from u
Posted by: Al_Fernz

Re: My Training Log - 07/14/07 04:33 PM

I guess I'm a random type of guy!

I've been working out for a few months and its going well. In the beginning my plan was to do full body workouts and get my technique sorted with the big compound lifts.

Now I do upper/lower splits because I go to the gym once a week. I do my lower body workouts in the gym because they have a proper squat rack, olympic bars and more weight plates. My setup at home is still enough for my upper body workouts.

I like to get all the big compound lifts in there. My rep range does vary. I have pyramid structures for my bench, squat and deadlift. On the squat and DL's I like to try a push my 1 max reps at the end of my sets. Its an ego thing.

For the rest of the exercises I try to do 8-ish reps. My goals are to increase strength, athletic ability, stay injury free and look good for the ladies. What order they come in is debatable! . I know that my goals are diverse and this makes it harder to achieve them, but I think I'm on the right track.

I also really enjoy lifting. Its a great release for me and I look forward to every workout.

I hope this gives you an insight into what I do and why I'm doing it. Any other questions/opinions/criticisms are always appreciated.
Posted by: WhiteDragon11

Re: My Training Log - 07/14/07 09:32 PM

Sounds good to me. I like your reasons. Looking for the ladies is probably one of the main reasons for everyone
Posted by: jasperdaman

Re: My Training Log - 07/14/07 10:22 PM

I'm not really up to speed with pyramid workouts thats prolly why sum of it makes my head spin and go WHY? lol, how do u figure out how many sets u do. The whole increasing weight on each lift thing looks good on paper but how do u no when to do however many sets on a certain weight then increase ur weight? also how long do u wait to recover between sets? I can see your weight improvements so keep up the good work, criticism- your lifting more then me, stop it and let me catch up!
Posted by: Al_Fernz

Re: My Training Log - 07/16/07 04:07 AM

For the big compounds I always do more than 4 and less than 6 sets. The lower weight at the start helps get the blood flowing and your body re-acquainted with the weight technique.

For the other lifts I either do 3 or 4 sets 8-12 reps. No real thought goes into it, it just depends how I feel on the day. I guess thats how I roll.

I don't try to over-analyze my routine. Just lift heavy with good technique and let nature take it's course.
Posted by: Al_Fernz

Re: My Training Log - 07/19/07 03:23 PM

Dang! I don't know if anybody has seen I posted about an injury in the H+N forum.

Anyways I'm after getting back from the hospital. Its not good. I have a serious fracture under my thumb. It will be about 6-8 weeks before I recover. I have to go back in 10 days to the fracture clinic and may need surgery depending on how the bone heals.

Its so frustrating. I was making such good progress in both my MA and weights. Damn, looks like I'll have to wait 2 months before I do either again. And when I do go back it will be without any of my gains.
Posted by: Dereck

Re: My Training Log - 07/19/07 03:38 PM

I missed your injury, how did it occur? I certainly feel for you as from 2005 through 2006 and the start of 2007 I have had to take time off both weight lifting and martial arts due to crush vertebra, torn bicep, torn ACL and ACL surgery. Then starting back up everything and starting at a lower level then what I was at, especially making some headway ... that can be discouraging to say the least. But don't fret about it because if you keep at it you will eventually get back to those levels ... trust me.

Meantime stay focussed and stay healthy. If there are things you can do in the meantime to work at your goals without aggravating your thumb future then modify things. Surprisingly I have found that I have been able to return to weight lifting earlier then expected though martial arts I wasn't able to. And with weight lifting there are so many different exercises both with weights and without that you can at least come up with something. Or maybe this is a time that you try to improve your endurance and cardio; just some ideas.

Take care of yourself and keep a positive attitude through this.
Posted by: Al_Fernz

Re: My Training Log - 07/19/07 04:48 PM

My attempted ridgehand to the face was blocked by an elbow.

Thanks for the response. Damn right, I gotta stay positive. I'd say I'll be able to machine weights and bodyweight exercises on the legs and core, but anything that involves gripping is out, i.e squats, deadlifts, benches and all other upper body work. And cardio too, yep I'm going to have to get this going. I rely on my kickboxing for cardio at the moment.
Posted by: Dereck

Re: My Training Log - 07/19/07 05:31 PM

Just get better and take care of yourself and come back stronger with a positive attitude.
Posted by: WhiteDragon11

Re: My Training Log - 07/19/07 08:50 PM

That sucks TSO. Just rest and get back at in when you can. You will have to start lighter than before but you will get back to where you were in no time. Looks like you were getting results too. That stuff happens though.
Posted by: jasperdaman

Re: My Training Log - 07/20/07 02:26 AM

$h1t happens my freind, take a break and come back stronger then before, the break might even do u good :P
Posted by: Al_Fernz

Re: My Training Log - 08/08/07 03:19 PM

Back in the gym on Tuesday.

Did 15 mins cardio on bike at level 15 to build up a sweat and then 5 mins HIIT, i.e 30 seconds at full throttle 30 seconds active recovery (i.e. cycling at low intensity).

Followed by some machine weights:
Leg Press- 50kg *15
90kg *8,*8
100kg *6,*6

Seated leg curl
warm-up *15, then 3*8

Machine-Fly (dosen't aggravate cast)
warm-up *15, then 3*8

Hanging leg raises
3*12

Warm down and stretching.

Went OK. Liked the HIIT training. I know its not the most balanced of work outs but it will do while I have the cast on. I have been fairly active so I havn't lost much fitness.
Posted by: jasperdaman

Re: My Training Log - 08/09/07 01:13 AM

Good to see u back man, youll b better then ever in no time.
Posted by: Al_Fernz

Re: My Training Log - 08/18/07 12:04 PM

18/8/2007

7 mins bike warm-up

Deadlifts:
60kg *15
80kg *12,*12
90kg *8,*8

Lat pulldown
Level 10 *15
Level 12 *12,*12
Level 14 *6,*6

Seated DB overhead press
60lb *15
70lb *12,*12,*12

Hamstring curl
Level 12 *15
Level 14 *8,*8
Level 12 *12

Warm-down + stretch

Comments:

Cast off on Monday. The hand was still very sore from not using the tendons in the hand for over a month. It took a few days for me to get the full ROM back in the thumb and get my grip back to normal. My hand really looks odd now because the way my hand healed. The bone (metacarpal)above the wrist and below the thumb now sticks out. Its something I'll have to pay attention to bur the doctors said it's nothing to worry about.

So I hit the gym up proper today. I'll be lowering the reps and upping the weight in the future but today was more about getting a feel for the techniques again. Good workout and great to be back.
Posted by: Dereck

Re: My Training Log - 08/18/07 03:30 PM

Quote:

My hand really looks odd now because the way my hand healed. The bone (metacarpal)above the wrist and below the thumb now sticks out. Its something I'll have to pay attention to bur the doctors said it's nothing to worry about.




I have this same problem in my right hand. Mine sticks out and has for years but has not stopped me from doing anything. However at 38, soon to be 39, I do get the odd pain in it now but nothing too bad or unmanageable.
Posted by: Al_Fernz

Re: My Training Log - 08/23/07 03:26 AM

22/8/2007

7 mins bike warm-up

Squats:
bar *15
60kg *12,
80kg *8,*8,*8
90kg *3

Bench Press
bar *12
60kg 4*8

BO Row
60kg 4*8

Dips BW
4*12

Warm-down + stretch

Comments:

OK training session. V happy with squat form and depth. Now to add some weight!

Bench very poor. My hand is still a bit sore and it really affected this for me.

First time doing dips. Liked them, but I'm going to have to add some weight the next time.
Posted by: THEGENERAL

Re: My Training Log - 08/26/07 02:38 AM

Quote:

I'm not really up to speed with pyramid workouts thats prolly why sum of it makes my head spin and go WHY? lol, how do u figure out how many sets u do. The whole increasing weight on each lift thing looks good on paper but how do u no when to do however many sets on a certain weight then increase ur weight? also how long do u wait to recover between sets? I can see your weight improvements so keep up the good work, criticism- your lifting more then me, stop it and let me catch up!



I've always worked out using pyramids. When I started out I thought that everyone did them. Once you get used to them you really just have a feel for what you can do the next set. If the previous set was easy or you have certain goals that you want to achieve, while still maintaining proper form, of course, you increase the weight accordingly. I think that pyramids are very well structured because you are naturally warming up with each set; allowing you to put on more weight than the one before. Sometimes, especially when working for hypertrophy, you're not able to increase the weight because you are too fatigued to. It really just comes down to feel and the goals you want to set.

Example: Sometimes, I will set a certain amount of weight to start with and a certain amount of weight to increase every set so I know that I will be increasing the weight on the last set. This works very well for almost every lift, especially the big ones. And each time you're ready to increase the weight, you either increase the weight of the first set and keep the amount of weight you increase it by each set OR you may start at a lower weight on your first couple sets and increase the amount of weight you put on each set.

ex1) Military Press week 1:
8x75lbs. 8x85lbs. 7x90lbs. 6x95lbs.

Military Press week 2:
8x80lbs. 8x90lbs. 8x95lbs. 8x100lbs.

ex2) MP Week 1:
8x60lbs. 8x75lbs. 7x90lbs. 6x100lbs.

It looks like it would be difficult to increase the weight so much between sets, but you really get so much warmer(especially on compound lifts) and you're able to lift the amount of weight. Sometimes I'll increase the weight by 45lbs on deadlift within 4 sets. The technique is very useful and effective.
Posted by: Al_Fernz

Re: My Training Log - 08/26/07 01:17 PM

26/8/2007

7 mins bike warm-up

Deadlifts:
50kg *12
70kg *10,*10
100kg *4,*4

Lat pulldown
Level 10 *12
Level 12 *10,*10
Level 14 *8,*8

Standing DB overhead press
80lbs *12,*10,*10,*7,*8

Hamstring curl
Level 10 *12
Level 14 *8,*8,*8

Warm-down + stretch

Comments:

Good workout. I went really low reps on the last 2 sets for deadlifts. No reason other than it was very hard. I'm going to try and get them up to 8 reps hopefully before moving up a weight.

Lat pull-down is in there because I need to get a belt so that I can weight my chins.
Posted by: Al_Fernz

Re: My Training Log - 08/28/07 05:22 PM

28/8/2007

7 mins bike warm-up

Squats:
bar *15
70kg *12,*12
90kg *8,*7
100kg *3

Bench Press
bar *15
60kg 2*12
70kg *6,*4,*4

BO Row
Bar*15
50kg *12,*10,*10
60kg *6,*8

Dips BW *12,*8,*10,*9

Warm-down + stretch

Comments:
Good stuff
Posted by: Al_Fernz

Re: My Training Log - 08/30/07 06:04 PM

30/8/2007

7 mins treadmill

Deadlifts:
60kg *12
80kg *10
90kg *9,*8
100kg *6

Lat pulldown
Level 10 *12
Level 13 *10,*10
Level 14 *8,*8

Standing DB overhead press
60lbs *12
80lbs *10, *10
90lbs *7,*5

seated Calf raise
70lbs *15
105lbs *12,*12,*12

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:

Good workout.
Posted by: Al_Fernz

Re: My Training Log - 09/02/07 10:44 AM

2/8/2007
6 mins bike warm-up

Squats:
60kg *12,
80kg *10,*10
90kg *8
100kg*4

Bench Press
40kg *12
50kg *10,*10
60kg *8,*8

BO Row
50kg *12
60kg *10,*10
70kg *7
60kg *10

Dips BW
3*12

Warm-down + stretch

Comments:
Good stuff. Time to add some weight to the bench.
Posted by: Al_Fernz

Re: My Training Log - 09/08/07 06:00 AM

4/9/2007

6 mins treadmill

Deadlifts:
60kg *12
90kg *10,*8,*10,*9
100kg *3

Lat pulldown
Level 10 *12
Level 12 *10,*10
Level 14 *8,*8

Standing DB overhead press
60lbs *12
80lbs *10, *10
90lbs *8,*8

seated Calve raise
90lbs *12,*12,*12

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:

OK workout. I messed up the Deadlift pyramid. Too many sets. I didn't have access to the plates for the calve raise, but still did a few sets regardless.

I think I'm going to graduate (bom, boh boh boh, bom bom) to military presses, because the dumbbell presses are to easy.
Posted by: Al_Fernz

Re: My Training Log - 09/08/07 06:04 AM

8/9/2007
6 mins bike warm-up

Squats:
60kg *12,
80kg *10,*10
90kg *7,*5

Bench Press
50kg *12
60kg *10,*10
65kg *6,*9

BO Row
50kg *12
60kg *10,*10
70kg *8,*8

Dips BW
4*12

Warm-down + stretch

Comments:
Very good workout.
Posted by: Al_Fernz

Re: My Training Log - 09/09/07 11:28 AM

9/9/2007

6 mins bike

Deadlifts:
60kg *12
90kg *10,*10
110kg *3,*5

Military Press
40kg *12
45kg *9,*8,*7,*6

Lat pulldown
Level 10 *12
Level 12 *10,*10
Level 14 *8,*8

Chins (palms face in)
BW *12
10lbs *12
20lbs *9,*8

Hanging leg raises
*12,*12,*12,*12

Warm-down + stretch

Comments:

Amazing work out. Oh chin bar how I missed you. I haven't been using it because I thought I needed a weight belt to weight my chins. But using a dumbbell between the knees works pretty well.
Posted by: Al_Fernz

Re: My Training Log - 09/12/07 06:02 PM

12/9/2007
6 mins bike warm-up

Squats:
60kg *12,
80kg *10,*10
90kg *8,*9

Bench Press
50kg *12
60kg *10,*10
70kg *6,*7 - with spotter

BO Row - 2 arm long bar
90lbs *15
135lbs *8,*8

Calve raise
90lbs *15
135lbs *12,*12

Dips
*12,*10,*10

Warm-down + stretch

Comments:
Good stuff. Good to have a spotter for the bench. Good squats - defo uppin the weight on those bad boys next workout, which is good. Todays word of the day is good!
Posted by: Al_Fernz

Re: My Training Log - 09/15/07 07:19 AM

15/9/2007

6 mins bike

Deadlifts:
70kg *12
90kg *10,*10
100kg *8
110kg *4

Standing Dumbbell Press
70lbs *12
80lbs *10,*10
90lbs *8,*6

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*8

Lat pulldown
Level 10 *12
Level 12 *10,*10

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:

Didn't really enjoy this one. Training on Monday, Tuesday, Thursday along with weight training on Wednesday and a hectic work schedule meant that I was a little burnt out. I really wanted to go, but after warming up I knew that this was never going to be a great workout.

Still I managed to lift some decent weight which I was happy enough about. After I went home ate and went out with my mates to a party had a couple of beers and let my hair down (even though its short).

I meet up with a few people that I haven't seen all summer and they all seemed to notice that I'd been working out. "I see somebody found there way to the weight room!"

My weight is going up slowly - I was 73kg now I'm 76kg. Which I think is a good thing since I am still lean and am getting stronger - must be muscle by way of default.
Posted by: Al_Fernz

Re: My Training Log - 09/22/07 01:38 PM

19/9/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*9
100kg *7,*4

Bench Press
50kg *12
60kg *10,*10
65kg *8,*9 - with spotter

BO Row - 2 arm long bar
90lbs *15
125lbs *10,*10
135lbs *8

Dips
BW *12
8kg,*8,*7

Warm-down + stretch

Comments:
Good Workout from what I remember although it was nearly a week ago.
Posted by: Al_Fernz

Re: My Training Log - 09/22/07 01:49 PM

22/9/2007

6 mins bike

Deadlifts:
70kg *12
100kg *10,*10
110kg *6,*6

Bench Press:
50kg *12
60kg *10,*10
65kg *8,*8

Standing Dumbbell Press
70lbs *12
80lbs *10,*10
90lbs *4,*4

Chins (palms face in)
BW *12
20lbs *10,*10,*10,*10

Hanging leg raises
*12,*12,*12

Warm-down + stretch

Comments:
Good workout. Felt shagged after the Bench and wasn't up to too much after this. Slightly annoyed at the shear volume of teenage curl jockeys buzzing about the place but meh what can you do.
Posted by: Al_Fernz

Re: My Training Log - 09/29/07 10:16 AM

25/9/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *5,*6

BO Row - 2 arm long bar
50kg *12
60kgs *10,*10
65kgs *8,*8

Dips
BW *12
15lbs,*10,*10,*10

Warm-down + stretch

Comments:
Meh - I wanted to squat more but my body was saying no.
Posted by: Al_Fernz

Re: My Training Log - 09/29/07 10:26 AM

29/9/2007

6 mins bike

Deadlifts:
70kg *12
100kg *10,*10
110kg *8,*6

Bench Press:
52.5kg *12
62.5kg *10,*10
67.5kg *8,*8

Standing Dumbbell Press
80lbs *8,*8,*7

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*7

Warm-down + stretch

Comments:
Woah this workout was out of control!

Have you ever left the gym feeling ecstatic because you put everything into a workout. Even though I didn't pyramid the standing dumbell press (too tired after the bench).
Posted by: Dereck

Re: My Training Log - 09/29/07 02:35 PM

Good stuff, good commitment. Keep it up.
Posted by: Al_Fernz

Re: My Training Log - 10/06/07 11:38 AM

2/10/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *6,*5

BO Row - 2 arm long bar
50kg *15
135lbs *10,*10
160lbs *8,*8

Dips
BW *12
15lb,*10,*10

Hanging leg raises,
*15,*15,*12,*12

Warm-down + stretch

Comments:
Good Workout.
Posted by: Al_Fernz

Re: My Training Log - 10/06/07 11:42 AM

6/10/2007

6 mins treadmill

Deadlifts:
70kg *12
100kg *10,*10
110kg *8,*8

Bench Press:
55kg *12
65kg *10,*9
67.5kg *8,*8 - avec spotter as the french would say

Standing Dumbbell Press
70lbs *12
80lbs *8,*8,*7

Chins (palms face in)
BW *12
20lbs *10,*10
25lbs *8,*8

Warm-down + stretch

Comments:
Deadlifts were sweet, I'm gonna up them by 5kgs next week. Great workout.
Posted by: Al_Fernz

Re: My Training Log - 10/08/07 04:07 PM

8/10/2007
6 mins bike warm-up

Squats:
70kg *12,
90kg *10,*10
100kg *6,*7

Seated Row
level 8 *15
level 12 *10,*10
level 14 *8,*8

DB lunges
40kgs *12,*12

Tricep push downs:
level 8*12
level 11 *12
level 13 *8

Hanging leg raises,
*12,*12,*12

Warm-down + stretch

Comments:
Good Workout. Soon I will get them 8 reps on the last sets of the squats. Then I will move up the weight.
Posted by: Al_Fernz

Re: My Training Log - 10/13/07 06:30 AM

Bad news. I got back from the doctor yesterday. I was in London on Wednesday and Thursday.

Anyway I was scheduled to have my jaw looked at. Its damaged and Ill have to have to have it repaired. So no sparring for a while.

Thats not the worst. I had the flu (picked up while I was away). Unfortunately the doctor checked my heartbeat and she noticed an irregular beating pattern.

It could be due to the virus flu, but more worryingly it could also be a leaking valve. Either ways I need an ECG and Ectocardiogram before I know whats wrong. No training, indefinitely.
Posted by: jasperdaman

Re: My Training Log - 10/14/07 03:11 AM

Man that really sucks, i hope it's nothing to serious and you can return to what you love doing. My thoughts are with you
Posted by: Al_Fernz

Re: My Training Log - 11/08/07 03:55 AM

I'm back! I started working out and training for MA last week. I don't have my diary on me but I'll post my workouts later.

I had an ECG and Echocradiogram. The ECG revealed that I have a very low resting heart rate - 40 bpm. Apparently that's OK for somebody that trains. The Echo was OK. Apparently I have a heart murmur that is caused by some regurgitation in a damaged valve. The doctor is sure this comes from Rhumatic fever I had when I was younger. The damage is only minimal - my GP still wants me to see a cardiologist to give me the all clear, but apart from that I'm free to train again!

Boo-yah!
Posted by: Al_Fernz

Re: My Training Log - 05/15/08 04:29 PM

Hello all,

Long time since an update. I thought I would come on and let you all know how I'm doing.

I'm just after completing 6 weeks of DeFranco's Westside 4 Skinny B*stards. It is a quality routine and I have really benefited from it. At the end of my benching and squatting cycles I was able to get out 87.5kgs x3 and 120kg x3. I didn't try for any 1-rep max so I can't report on these. Either way I was very happy with my strength progress on the program.

I've also put on about 1.5-2kgs while maintaining clearly defined abs.

I would highly recommend the program to any athlete/MAist looking to get stronger.

If anybody would like to see my log from the routine and/or has any other questions drop me a line!