Rob T's Training Log

Robert T · 23-07-2011 6:13pm

Barry.Oglesby wrote: »

Nice to see you there Rob and good to roll with you. Hopefully the job settles down and you can get a few more sessions in!

Thanks Barry, planning to give training more priority for next few weeks so hopefully will be making at least one BJJ session a week.

Robert T · 14-12-2011 3:59pm

Long time, no train.

Haven't done any training in about 5 months due to work commitments and have ballooned up in weight again to about 103kg and I'm guessing a ridiculous BF%.

Decided to not let it go any further without training

Tuesday 6 December 2011

Conditioning session with Hanley.

Done a round of kettlebell swings with 12kg kettlebell.

Second round was 12kg KB row x 5, 8kg KB press x 5 and air squats x 10.
Think I got 3 rounds in ten mins.

Was absolutely exhausted at the end of it and the DOMS were killer the next couple of days.

Thursday 8 December 2011

One conditioning block which was KB thrusters and planks 21-9-5
Wasn't as bad as the first session but still found tough. Was still suffering a bit with the DOMS.

Saturday 10 December 2011

Strength session

Bench 3x12 - 30kg - this felt way too late, will move up next week

Inverted Row 5x12 - bar was at same height as for the bench press

Squats 5x5, worked up to 50kg for the last 3 sets. Need to get deeper at the bottom and also go down slower

Side planks 3 sets, starting out with 45 seconds each side and last set was 30 seconds each side

Tuesday 13 December 2011

Second one-to-one session with Hanley.

First block was 2x12kg KB Squats, think it was 4 x 10.

Second block was 2x12kg KB row x6 and a push up. Think I did 3 rounds of this

Third block was kettlebell swings with 12kg KB for 10 mins, mostly 30 seconds on 30 seconds off. Think I got 150 reps in the 10 mins

Then some active recovery with the foam roller.

Last block was 3 modified push ups, 2x12kg kb row x 5 and 7 goblet squats with 8 kg. Went for 10 mins but don't know how many rounds. Was completely exhausted after it but no DOMS today which is a huge improvement in a week.

Robert T · 15-12-2011 10:56am

Wednesday 14 December 2011

Going to keep track of my kcal and protein intake here also.

Meal 1: Porridge - 85 grams (dry) (329 kcal and 62 grams of carbs)
Protein shake - 2 scoops of myprotein (200kcal and 40 grams of protein) and 300ml of lowfat milk (141 kcals and 10 grams of protein)

Meal 2: Chicken - 150 grams (cooked) (174 kcal and 33 grams of protein)
Salad - comprised of white cabbage, sugar snap peas and spring onions haven't calculated yet, didn't see the need as it's composed of green veg and probably negligable calorie values
Salad dressing - haven't calculated the value yet. Made up of chili, nutmeg, garlic, soy sauce, olive oil, peanut butter
Nuts - 100grams mixture of hazel nuts, almonds, sunflower seeds, cashew nuts (625 calories, 21 grams of protein and 56 grams of fat)

Meal 3: Protein Shake - 2 scoops of myprotein (200kcal and 40 grams of protein) and 300ml of lowfat milk (141 kcals and 10 grams of protein)

Meal 4: Transform bar - (264 kcal, protein 5 grams, fat 22 grams)

Meal 5: Steak and potatoes - 300grams of Sirloin Steak (407kcal, 70protein, 13 grams of fat) and 300 grams potatoes (222kcals and 48 grams of carbs)

Totals for the day were about 2700 kcals and 229 grams of protein, 110grams of carbs and 91 grams of fat.

Last night - A few rounds of the mobility and stability warm up and about 15 minutes working on the foam roller and lacrosse ball. Felt great afterwards.

Conditioning tonight.

Robert T · 16-12-2011 3:53pm

Thursday 15 December 2011

Conditioning session

Warm up

Row 500m to warm up
Then 150m intervals with 60seconds rest between
Times were:
36
38
38
40
43
44
40
45
45
46

The numbers went up around the middle because the lights went out in the gym and I had to find the switch which gave me an extra 20 seconds recovery.

Second block was
8 x 8kg DBs Standing Press
8 x 6kg DBs Reverse Lunges
8 x Inverted Rows

Got 5 rounds in 15 minutes, the reverse lunges slowed me down a lot. Found it hard to get some coordination going with them. Pressing was easy. Had the bar up higher than usual for the rows.

Diet was the same as yesterday except I had an apple thrown in there. So total for the day was about 2700 kcals and 229 grams of protein again.

Robert T · 18-12-2011 1:37am

Saturday 18 December 2011

Strength

Bench

40kg x 10 x 2
40kg x 8, started to fail on the last rep

Inverted Rows
12x4
6+6

Squats
Bar x 12
20kg x 12
35kg x 5
40kg x 5
50kg x 5
60kg x 5 x 2
Finding the strain on my shoulders when I'm holding the bar the worst part of these.

Side Planks

40 seconds
35 seconds
30 seconds
Found these harder than last week

Seated DB Press
10kg DBs x 10 x 2
10kg DBs x x 1, Failed on the 8th rep, probably overestimated the weight for these

Reverse Grip Inverted Rows
12x 3
7+5
6+6

Single Leg DL
10kg DB x 12 x 3 - Found these easy at the time but now an hour later and my hamstrings are tight as hell

Plank with a punch

32 seconds
25 seconds
20 seconds
Found these ridiculously tough

Was a hectic day with Christmas shopping so happy with how the session went. Will log my diet for the last two days tomorrow.

Robert T · 18-12-2011 2:32pm

Friday 16 December 2011

Diet

Meal 1: Porridge and a smoothie (Banana, Kiwi, mixed berries, yoghurt, flax seeds) 329 kcals - haven't calculated the smoothie kcals yet.

Meal 2: Club Sandwich (I'm guessing about 500kcal and 30 grams of protein)

Meal 3: My usual salad which is 800 kcals 54 grams of protein and 56 grams of fat.

Meal 4: Transform paleo bar which is 264 kcals, 5 grams of protein and 22 grams of fat.

Totals for the day are very low in protein, crazy busy day in work meant no time to cook steak when I got home and I had no protein powder in work either. 1893 kcals and 90 grams of protein. Protein is about a third of what I need to be getting.

Saturday 17 December 2011

Meal 1: Porrdige (329 kcals) and a two scoops of protein in milk (341 kcals, 50 grams of protein)

Meal 2: 2 scoops and milk (341 kcals, 50 grams of protein) and a banana

Meal 3: Steak (407 kcals, 70 grams of protein, 13 g of fat) and potatoes (222 and 48 grams of carbs)

Meal 4: Bowl of homemade chicken soup (one chicken fillet and some veg - so I'm guessing about 30 grams of protein and 200kcals)

Meal 5: Transform paleo bar which is 264 kcals, 5 grams of protein and 22 grams of fat.

Totals for the day were 2104 kcals and 205 grams of protein, very happy with this because I spent the whole day Christmas shopping and almost hit my protein target, kcals are down and had no urge to gorge on junk foods while out shopping.

Robert T · 18-12-2011 4:14pm

Sunday 18 December 2011

Strength

DB Bench
10kg DBs x 12 x 2
13.4kg DBS x12 x 3 - found the last set tough but will move up next time.

Reverse Grip Rows
5 x10, adjusted the bar to make these a bit easier because couldn't get the 10 on the first set, really feeling these on my forearms and biceps

Lunge 10kg plate 3 x15, started with a 20kg but it was too heavy

Plank with a punch
26seconds
15 seconds
20 seconds
These are very tough, rested a bit more between set 2 and 3.

Really enjoyed this session, got it done in about 55 mins, including the warm up.

Robert T · 20-12-2011 10:44pm

Monday 19 December 2011

About 30 mins of mobility/stability warm up along with some lacrosse ball and foam rolling work

Tuesday 20 December 2011

First Block
2 x 12kg KB Squats x 10
2 x 12kg KB Row x 7
1 Push Up

3 Rounds

Second Block

KB Swings for 10 mins, used a 16kg KB - think it was 114 swings, can't remember for sure though

Third Block

8kg KB Press x 5
12kg KB Row x 5
Air Squats x 10

Think it was 6 rounds in a little under ten mins

Some shoulder band work and some foam rolling for T-Spine at the end.

Savage session, really enjoyed it.

Robert T · 20-12-2011 11:00pm

Diet Sunday 18 December 2011

Meal 1: Porridge (329 kcals) and smoothie which includes a Kiwi, half a banana, some frozen fruit, tablespoon of flaxseeds and some yoghurt (still need to calculate the calories in this, will do it over weekend)

Meal 2: Protein Shake (341 kcals, 50 grams of protein)

Meal 3: 450grams of roast beef (720, 112 grams of protein), veg and potatoes (222 and 48 grams of carbs) - the roast beef protein figures seem a bit unrealistic

Meal 4: 2 large eggs (90 calories, 15 grams of protein)

Meal 5: Cheat meal - Pizza - about 1500 kcals according to the dominos guide

Wasn't that pushed about having the cheat meal but wasn't in the mood for cooking and I haven't cheated in a while and my girlfriend really wanted a pizza.

Obviously calorie intake is going to be in excess because of the pizza. Totals were 3200 kcals and 177 grams of protein

Monday 19 December 2011

Meal 1: Porridge (329 kcals) and protein (341 kcals, 50 grams of protein)

Meal 2: usual chicken salad (800 kcals, 54 grams of protein, 56 grams of fat)

Meal 3: Transform paleo bar (264 kcals, 5 grams of protein, 22 grams of fat) and protein shake (341 kcals, 50 grams of protein)

Meal 4: Steak and potatoes (629 kcals, 70 protein, 13 grams of fat and 48 carbs)

Didn't get to eat as much as I wanted yesterday because I was mental busy in work in literally didn't have five mins to make a fruit salad or anything. Totals for the day are 2704 kcals and 229 grams of protein. Kcals are a lot higher than I thought they'd be.

Robert T · 24-12-2011 11:56pm

Diet Tuesday 20 December 2011

Meal 1 : Porridge and protein
Meal 2 : Chicken salad
Meal 3: Homemade Beef stew
Meal 4: Steak and potatoes

Wednesday 21 December 2011

Meal 1: Porridge
Meal 2: Was at a work lunch so don't know how many kcals I had but I avoided bread etc and ordered beef so shouldn't be too high
were in my meal
Meal 3: Steak and potatoes

Thursday 22 December 2011

Meal 1: Porridge and protein
Meal 2: Usual chicken salad
Meal 3: Homemade beef stew
Meal 4: Transform paleo bar
Meal 5: Steak and potatoes

Friday 23 December 2011

Meal 1: Porridge and protein
Meal 2 Transform paleo bar and protein shake
Meal 3: Steak and potatoes
Meal 4: 100grams of chicken
Meal 5: Salad and nuts

Saturday 24 December 2011

Meal 1: Porridge and protein
Meal 2: Cheat meal Chips and steak
Meal 3: Chicken salad

Robert T · 25-12-2011 12:00am

Friday 23 December 2011

was supposed to do this conditioning session on Thursday but didn't out of work until 11 so done if Friday after work.

usual warm up

500 metre row to warm up then 500 metre intervals with 2 mins rest between efforts.

2.09
2.30
2.34
2.44
2.56

For the first two sets I really felt like I was flying for the first 150-200 metres but then I just lost all my energy. The last three sets I was slow from the start but probably more consistent over those three sets for the 500 metres. My left knee was hurting a bit on the first couple of sets for some reason.

Second block

21-15-9
8kg DB Thrusters
Sit Ups

Took 10.58 mins. Found this really tough, had no energy after the rows and the first set felt like it took forever.

Robert T · 27-12-2011 9:12pm

Tuesday 27 December 2011

Some stability and mobility work

Lacrosse ball on feet, calves and glutes
Foam roller on quads, IT band

Then 3 rounds of

Lying clams
Foam roller on Thoracic spine
Side lunges
Band pull aparts
Lunge with a twist
Wall slides
Wall squats
Band dislocates
X Band walks

Robert T · 29-12-2011 9:48pm

Thursday 29 December 2011

Was supposed to do this workout yesterday but life got in the way

Bench - Horrible

44.6kg x 8, x 7 got stuck under the bar for the 8th rep
40kg x 6 - failed again!

Inverted rows

3 x 12
8+4
6+6

Squats
Bar x 12
20kg x 12
40kg x 5
50kg x 5
55kg x 5
60kg x 5
64.6kg x 5

Side planks

40
34
40

Seated DB Press
10kg DBs 3 x 10

Reverse Grip Inverted Rows
12x4
10+2

Single leg DL
10kg DB 12 x 3
Felt easy while I was doing them but legs were like jelly afterwards

Plank with punch

32
25
15
These were horrible again

Whole session took 1 hour and 45, exhausted afterwards.

Robert T · 31-12-2011 12:08am

Friday 30 December 2011

16kg KB Swings

30 seconds on 30 seconds off

21 swings
21 swings
20 swings
21 swings
20 swings
20 swings
19 swings
8 swings

So 150 swings in 7 mins and 13 seconds.

12 min block 7 rounds of:

3 x modified push ups
5 x Double 12kg KB Rows
7 x 8kg Goblet Squat

Took 12 mins and 12 seconds to complete the 7 rounds

Robert T · 31-12-2011 12:09am

Diet

Haven't been keeping track of calories over the Christmas. Except for 3 days over the period I was eating the same foods as usual, for those 3 days it was a lot of chocolate and turkey. Will start keeping track again from tomorrow.

Robert T · 01-01-2012 1:59am

31 December 2011

Some stability and mobility work

Lacrosse ball on feet, calves and glutes
Foam roller on quads, IT band

Then a round of
Lying clams
Foam roller on Thoracic spine
Side lunges
Band pull aparts
Lunge with a twist
Wall slides
Wall squats
Band dislocates
X Band walks

Also a lot of band pull aparts and dislocates intermittently during the day when I needed a minute's break from study

Will Heffernan · 01-01-2012 4:50am

All the best in the new year dude. Try to get the year going the way you finished it.

Robert T · 01-01-2012 10:14pm

Will Heffernan wrote: »

All the best in the new year dude. Try to get the year going the way you finished it.

Thanks mate. Hope all is well for you.

Robert T · 01-01-2012 10:18pm

Sunday 1 January 2012

Plenty of thoracic work throughout the day, gave the band pull a parts a miss as I had some pain in my left shoulder and didn't want to aggravate it.

Same warm up as usual

DB Bench
10kg DBs 2 x 12
14.6kg DBs 3 x 12
Easy enough, will move up again next week

Reverse Grip inverted Rows
3x10
8+2
5+5
Lowered the bar a bit from last week, really felt it on the last set

Lunges
20kg plate 3 x 12

Planks with a punch
40 seconds
23 seconds
23 seconds

Went a lot faster than usual with this session, took about 45 minutes including the warm up.

Robert T · 03-01-2012 10:56pm

Monday 2 January 2012

A bucket load of thoracic and band pull aparts throughout the day

Tuesday 3 January 2012

First block

2x12kg KB squats x 12
2x12kg KB Rows x 10
2 pushups

3 rounds

Then 6 rounds in 10 mins of
12kg Press x 5 each arm
12kg Row x 5 each arm
8kg goblet squat x 10

150 16kg KB Swings in 7 mins and something.

Really felt the swings on my forearms.

Robert T · 06-01-2012 12:32am

Thursday 5 May 2012

14 hour day meant I was really only going through the motions tonight.

500 metre row
then 150 metre intervals with a minute rest between efforts
42.4
41.2
40.5
40.6
38.8
39.7
36.6
38.9
38.1
39.6

Second block
8 x 8kg DB Press
8 x Inverted rows (dropped this down a level from last workout)
8 x 8kg DB Lunges

6 rounds plus presses and lunges in 15 mins.

Now food and sleep!

Robert T · 08-01-2012 11:46pm

Saturday 7 January 2012

Warm up

DB Bench
10kg DBs 2 x 12
16.9kg DBs 3 x 12
Will try move up again next week

Reverse Grip inverted Rows
4x10
6+4

Lunges
20kg plate 3 x 12

Planks with a punch - tried to rock less and that didn't work too well
20 seconds
15 seconds
15 seconds

Sunday 8 January 2012

It was my birthday so I ate cake instead of training

Robert T · 08-01-2012 11:48pm

Goals for the next year

50 pushups in a minute
35 inverted rows in a minute
10 pull ups
2 x bodyweight deadlift
1.5 x bodyweight squat

Run 5k in a decent time, I don't know what a decent time is but I'll find out at some stage and aim for that. Never ran more than a mile in my life. Not going to start working on this one until I get rid of shin splints etc but think it should be achievable if I start working on it later in the year once other goals are coming together.

Don't really know what my goal of bodyweight is but I'm somewhere around the 100kg mark at the minute at a high bodyfat percentage. I know I was around 92 kg at the start of last year so perhaps aim for 85kg or under. Not too worried about weight, not being a fatty is more of a priority and losing 15kg should help with that.

I'm also planning to get 200 hours of BJJ in this year. Might not seem like a lot to most but I only got about 15 hours in last year so 200 will be a huge improvement. Will be back in college for about 10 weeks of this year and also get some study leave for 4 weeks so hopefully over those 14 weeks I'll get in a huge chunk of the 200 hours. Other than that work-free time I'm hoping to get 2 hours in a week.

Robert T · 10-01-2012 11:11pm

Tuesday 10 January 2012

1km row

500 metre intervals with 2 minutes rest
2.14.7
2.19.4
2.28.6
2.36.1
2.38.7

21/15/9 Thrusters with 10kg DBs and sit ups

12.04

Found it hard to really sit into the squats for some reason

Robert T · 10-01-2012 11:45pm

Tuesday 3 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Beef stew - (660kcals, 61 grams of protein)
Meal 4: Shake with spinach (292kcals, 53 grams of protein)
Meal 5: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total : 3002 kcals and 291 grams of protein

Wednesday 4 January 2012

Meal 1: Porridge (329 kcals) and shake with 30 grams of spinach (292
kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: banana (118 kcals)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)
Meal 5: Shake with spinach (292kcals, 53 grams of protein)

Daily total: 2460 kcals and 230 grams of protein

Thursday 5 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Beef Stew (660 kcals, 61 grams of protein)
Meal 4: Shake with spinach (292kcals, 53 grams of protein)
Meal 5: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total: 3002 kcals and 291 grams of protein

Friday 6 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams
of fat)
Meal 3: Steak and potatoes (629Kcals, 70 grams of protein, 13
grams of fat)
Meal 4: 300ml of low fat milk (141 kcals and 10 grams of protein)

Daily total: 2191 kcals and 187 grams of protein

Saturday 7 January 2012

Meal 1: Porridge and smoothie (blueberries, flax seed)
Meal 2: Chicken breast and potatoes
Meal 3: Shake with spinach (292kcals, 53 grams of protein)
Meal 4: Birthday Cake
Meal 5: Chinese take away

No point in totalling

Sunday 8 January 2012

Meal 1: Porridge and fruit smoothie (blueberries, flax seed)
Meal 2-5: Birthday cake
Meal 6: Roast beef (942 kcals and 112 grams of protein)

No point in totalling

Monday 9 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Banana (118 kcals)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)
Meal 5: Celery and almond butter

Daily total : 2,168 and 177 grams of protein not including the almond
butter

Robert T · 11-01-2012 10:35pm

Wednesday 11 January 2012

30 mins foam rolling and mobility work

Robert T · 12-01-2012 11:52pm

Thursday 12 January 2012

Warm up as usual

3 push ups
16kg KB Row x 10 e/s
Double 12kg KB Front Squat x 15

Found it far easier to sit into the squat than I did on Tues night and I was sitting for 13 hours today.

16kg KB Swing x 15 on the minute mark for 12 minutes. Found this the easiest block I've done so far, think each set took about 25 seconds or so. Technique was much better than last few weeks have been

3 modified push ups
5 double KB Row 12kg
7 x 8kg Goblet Squat

9 rounds in 15 minutes. I didn't look at my watch until 8 rounds were gone and seen time was almost up. Could have gotten 10 if I wasn't pacing myself and expecting more time was left.

Very happy with this session.

CorkPT · 13-01-2012 1:54am

Keep up the good work

Robert T · 18-01-2012 9:30pm

CorkPT wrote: »

Keep up the good work

Thanks, I intend to

Robert T · 18-01-2012 9:31pm

Tuesday 1 January 2012

Block 1:

3 Push ups, 8 Rows e/s w/16kg KB, 15 squats w/ 2 12kg KBs
4 Push ups, 5 Rows e/s w/24kg KB, 10 squats w/24kg KB
3 Push ups, 5 Rows e/s w/24kg KB, 10 squats w/24kg KB

Block 2:

15 rows on the minute mark every minute for 10 mins w/ 24kg KB. Moving
up to 24kg made a huge difference on these.

Block 3:

7 rounds in 15 minutes of:

5 modified push ups
8 KB rows w/16kg KB
10 KB Deadlifts w/24kg KB

Toughest block I've done with Hanley so far. Found it hard to keep
chest up on the deadlifts.

Pretty tired today which is probably down to a lot of late nights in
work and being in work over the weekend. Right knee is sore today for
some reason, don't know how that happened.

Rob T's Training Log

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