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#321124 - 06/15/07 10:59 AM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

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

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#321125 - 06/16/07 02:48 PM Re: My Training Log [Re: Dereck]
Al_Fernz Offline
Member

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

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#321126 - 06/17/07 01:48 PM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

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

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#321127 - 06/20/07 10:58 AM Re: My Training Log [Re: Dereck]
Al_Fernz Offline
Member

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

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#321128 - 06/22/07 01:51 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

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

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#321129 - 06/25/07 10:44 PM Re: My Training Log [Re: Al_Fernz]
WhiteDragon11 Offline
Veteran

Registered: 05/02/07
Posts: 1165
Loc: Florida, United States
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

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#321130 - 06/27/07 08:34 AM Re: My Training Log [Re: WhiteDragon11]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Good to hear you're working hard whitedragon, but post your workouts on another thread.

This thread relates only to my training.

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#321131 - 06/27/07 08:38 AM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

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

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#321132 - 06/27/07 11:22 AM Re: My Training Log [Re: Al_Fernz]
WhiteDragon11 Offline
Veteran

Registered: 05/02/07
Posts: 1165
Loc: Florida, United States
haha oh sry Special One... I read my training log and thought it meant my for everyone.

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#321133 - 06/29/07 12:13 PM Re: My Training Log [Re: WhiteDragon11]
Al_Fernz Offline
Member

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

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