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#321074 - 02/24/07 07:48 AM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321075 - 02/27/07 06:18 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321076 - 03/03/07 10:08 AM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321077 - 03/03/07 10:40 AM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#321078 - 03/07/07 07:17 AM Re: My Training Log [Re: Dereck]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321079 - 03/07/07 09:23 AM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#321080 - 03/07/07 05:33 PM Re: My Training Log [Re: Dereck]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321081 - 03/09/07 06:18 AM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321082 - 03/12/07 06:47 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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#321083 - 04/04/07 05:56 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
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.

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