From good shape to great shape

Patto

What a pompus title eh! That is my abstract goal "in words" for the year. What the hell write it down and maybe I will actually achieve it.

My first measureable goal was to complete the Ballycotton 10 in 70 minutes. which would have been a 5 minute improvement on last year. I picked up a hip injury in December which kept me off the roads up to the end of Jan. So I got 6 weeks of propper training done and finished in 80 minutes. I think that is the last 10 mile race I will do for a few years. I found it very difficult to maintain my strength. I also found it difficult to loose body fat without loosing muscle mass. My body fat levels have remained fairly constant at about 8% but I've gone from 212Lbs to 208Lbs in the last 6 weeks. My target is 210Lbs at 6% body fat. If I were ever to do a serious time at 10 miles I would need to be down to about 190Lb and I would need to put in at least 6 months of specialised training, not 6 weeks. At 6'4" I would look like a rake, and even though I enjoy running I just dont want to go there.

Anyway, measureable goal no. 2 is improve by worst lift which is the squat. My PR for ATG squats is 85Kgx3, that compared to a 150Kgx1 deadlift and a bench of 88Kgx1. By the start of June I want to bring my squat upto 100Kgx5. And following on from that to squat 145Kgx1 by the end of the year.

So here it goes...

Patto

11-Mar-08

No squats today, couldn't face them, legs are feeling way too weak after Sunday.

BB Bench press 70x3x5, 75x3x1

70s were fairly handy, never really in danager of failing.
Got a spot on the last set, just about pushed out the 3, weak mid way through the lift. Strong off the chest and through lockout.

Chin Ups BW+5kg (98Kg) 3x4, 2x2,

These were pretty good, maybe due to my own weight loss. I should be able to push for 6 sets of 3 next time.

Incline DB BP 25x8x2, 25x6x2

These have fallen back quite a bit (30x5x4 PR), I was tired and found the 8 reps a slog. I was maxed on the 2nd 8 anyway. Finished out with 6x2 and was maxed on the last 6.

One arm rows 37.5x8x1, 35x8x1, 35x6x2

37.5s were too heavy, I've fallen back here too. Maybe just technique.
The 35s were ok, I saved a few reps by dropping to 6s, 8x4 next time.

Barbell curls 35x6x5

35s are bang on at the moment for 6 reps.

Dips 93x4x5

Surprisingly I was able to manage 4x5 dips at this stage. Go for 6x5 next time, then start adding weight.

Revers curls on a decline 2x15x3

I actually failed on rep 12 of the last set, these were tough as always.

Crunches 7x15x1

I think I got too caught up in my post workout stretches and forgot to do the last two sets of crunches.

Al_Fernz

I will look forward to reading this since your goals and stats are similar to mine.

What does your routine look like overall?

Good Luck

Patto

3 days lifting, 2 days cardio maintenance.

Day 1 Upper body with max effort on bench and chins
Day 2 Legs with max effort on squats
Day 3 High intensity full body workout

The focus will be on building volume and max efforts in day 1 and 2 and builing intensity in day 3.

The cardio days will be a low volume mix of light jogging, intervals and tempo runs.

Patto

13-Mar-08

Ran 4 miles easy pace. Left the HRM at home so no time and no HR. Glad I went out, I just couldn't face it yesterday. Thighs are a bit stiff from Sunday but otherwise I felt good.

I'll hit the gym this evening.

I think I might change my gym days to Monday, Wednesday, Saturday with the option of doing Fri&Sun instead of Sat if time permits. I'll do lunchtime runs on Tuesday, Thursday.

Edit: Well that idea has been vetoed by my better half:). 4 days in the gym just ain't a runner

Patto

13-Mar-08

Squats 40x5, 50x5, 60x5, 70x5, 80x3x5, 85x3x1 (=PR)

Ah the old Squats, I didn't know how these were going to go today seems as I haven't squateed over 70 Kg in weeks. On the warm ups even the 60s felt tough. My weigh moved way too far forward onto my toes on the second rep of the 85s, I was still able to recover it and equalled a PR. I have way more in the tank here. I like the idea of just doing sets of 3 reps, I should be able to go for 85x3x6 next time. I need to push that over 90 after that. My 1RM max should be around 105 so I'm not in the %max that I would like to be in for 3 rep sets.


Leg curls 30x3x1, 27.5x3x5

27.5 was a little too easy, the 30s were too heavy. Go for 28.75 next time. My hams cramped a bit on the first few reps. 30 was the first set, my right leg failed on reps 2 and 3.

Romanian deadlift 70x8x4

These were very easy and I did them with very solid form and with speed. My hams were fairly taxed anyway so it was probably a good idea not to push too heavy. Knock em up to 80s next time though.

Walking Lunges 40x8x4

These were quite light, 20Kg in each hand, I need to build them up again. 16 walking lunges per set is fairly CV taxing.

Calf raises 15x15x4

Did these one leg at a time with a 15 Kg plate in my hand.

Single leg hip lifts 10x4

These were fine, glutes were holding up ok.

Roll outs 15x3

These were handy enough. My elbows were feeling it a bit on the last set.

Roll outs from standing to kneeling 5x1

Still not getting into a plank position without dropping the knees, getting closer though. I should try to progress these up an incline.

Plank 15x3

15 breaths per set, easy peasy.

Good heavy session, not too affected by the run earlier in the day. Hams and glutes cramping and DOMs to beat the band today. Thats to be expected as I haven't lifted that type of volume for weeks. I was surprised I equalled my PR on the squats. I think most of my squatting issues are in my own head. I'm a much more mature deadlifter and bench presser than a squatter. It will take a few weeks for before I set and bench or deadlift PRs.

My weight is back up 2Lbs to 208Lb my BF reading was 7mm (about 8%)

Patto

Sun, 16-Mar-08

Ok, this is my full body dynamic day, weights are dropped to around 50-60% max and the focus is on moving the weights fast. I got through this in just over an hour which I was happy with, this is a much more enjoyable session than the other two.

I was completely blown out after Thursday, I still had crazy DOMS in my glutes and hams even doing this session, which was 72 hours later. I didn't get any recovery sessions done over the weekend either. I just didn't have time to fit one in. Looks like I'm going to have to fit the recovery sessons in during the week which means I might have to go with training twice a day once or twice a week and only once on a Saturday and Sunday. I think I will have to move the squats to Monday or Tuesday too, its no fun being whacked out all weekend when you have a small child, may aswell do that during the week while I am being paid to sit on my butt.

I suppose I could have eased myself in slower to the program but I tend to go headlong into these things. Within 3 or 4 weeks the DOMs should be far less severe and I should start seeing some decent gains.

Cleans 50x3x2, 60x3

Added the cleans and snatches to this workout as a warm up. They seem to fit in quite well. The 50s were done from a hang position. 60s as a power clean.

Snatches 50x3

The snatches were fine but I don't really do them with correct form, I press them out rather than catching the bar outstretched and overhead squating.

Deadlifts 80x5x5

Deadlifts were fairly easy, good bar speed at 80Kg

Inverted rows 10x5

Did these as more like 5x2x5, I'm not able to do 10 reps with good form even with my heels up quite high on a bench.

Lunges onto step 40x8x3

These were fine, focusing on decending slowly and driving back up.

DB Bench press 22.5x10x3

Same here 22.5 is a handy weight, focusing on lowering slowly and driving up.

Seated Bicep Curls 12.5x10x3

Performed sitting at 60deg, these were actually quite tough.

Bent over lat raises 8x10x3

There were no 7s to be found, the 8s were actualy a good weight.

Lateral raises 12.5x10x3

These were actually tough enough too, just out of practice I presume.

Calf raises 100x20x3

Did these on the leg press machine, they were grand.

Leg raises 8x3x8

I think I managed 2 reps with legs fully extended the rest were knee to chest.

Patto

Tues, 18-Mar-08

Recovery Session

Dymanic warm up, Light jog 7 min, 25 minutes of 75% tempo runs with full recovery between runs 3x100; 2x100,1x200,100; 100, 2x200, 100; 2x100, 200, 100. Light jog and walk 7 min. Total=1900M, av HR=149

Very easy session, that should shake the legs up a bit. I'm going to keep the 25min for the tempos, it will be interesting to see if I can progress these by covering more distance with the same recovery in the 25 minutes.

Patto

Tues, 18-Mar-08

Ok, moved the squats to Tuesday. I increased the weight on nearly all my lifts in this session, still only feeling a light dose of doms today which is a massive improvement of 72 hours of the worst doms in history last week. I feel if I tighten up my form on the squats and lose the heel plates I will break the ton for reps in no time. Even though I am not at all happy with my squats I am still setting PRs. I'm a bit off my PRs on my bench and deadlift, I set all of them before christmas when I was lifting high volumes and taking creatine.

Squats 50x8, 60x5, 70x5, 80x3, 85x3x6 (PR for sets)

Warmed up with 50,60,70,80 then 85x3x6. A PR for sets by a mile. Still quite unhappy with my form, some of the reps were really easy, some were a real struggle. Too much weight is going forward onto my toes. My quads are doing too much of the work. I need to wean myself off the heel plates. Try without the hell plates next time, I may loose some depth but I can work on that. I am going to hit a wall with these if my form stays so loose.
Leg curls 28.75x3x6

These were fine, 28.75 per leg was the right weight, I struggled only on the very last rep. Try for a set or 2 of 30s next time.

Romanian deadlift 80x8x4

Upped 10Kg to 80 this time, these were tough enough, 80 is a good weight for these right now.

Lunges 45x8x4

Upped to 22.5 per hand. Walked these out much more comfortably this time. Focusing on dring with the glutes through the heels.

Those 4 excersies don't look like much but that was a full hour of lifting.

Calf raises 15x10x3

Did these one leg at a time with a 15Kg plate in my hand.

Single leg hip lifts 10x3

These were fine, glutes were ok.

Roll outs 15x3

These were handy enough. I only did 10 on the last set though.
Roll outs from standing to kneeling 5x1

Still not getting into a plank position without dropping the knees. Need to focus on some sort of progression variation here. I'm nowhere near even one standing rep yet.

Patto

Wed, 19-Mar-08

Recovery Session

Dymanic warm up, Light jog 8 min, 25 minutes of 75% tempo unhill runs with full recovery between runs. Each run was 50M. 3x50; 50, 50, 50x2, 50; 50, 2x50x2, 50; 50, 2x50, 50. Light jog and walk 7 min. Total=950M of steep hills, av HR=152.

Fairly easy session, I don't have much motivation for doing these short lunchtime runs I have to say. Its just an effort to wash a bit of lactic acid out of the legs and mainatin some level of aerobic fitness really. The unhills were interesting, just looking at my av hr, 50M of a steep unhill is tougher than twice that distance on the flat.

My legs are surprisingly ok after yesterdays squats, don't know what thats about.

Patto

Thu, 20-Mar-08

After moving the squats to Tuesday it mean it was 9 days since I did any bench work. I also had a few too many after dinner ports on a work night out the night before. This session was just about going through the motions, no gains to be found.

BB Bench press 75x3x6

Did all of these with a spot some were more assisted than others. Not a true 75x3x6 for sure, next time maybe.

Chin Ups 97x3x4, 97x2x2

These were BW+4Kg I think I got the first 4 sets again for 3 reps.

Incline DB BP 25x8x4

I did the 8 reps as 4x2s, too hung over to push these.

One arm rows 35x8x4

Did the first set as 4x2s but managed 8s after that.

Barbell curls 35x6x5

35s are bang on at the moment for 6 reps.

Dips 93x4x5

I was able to manage 4x5 dips. Did go for any gains due to hangover. Go for 6x5 next time, then start adding weight.

Patto

Sat, 22-Mar-08

Down to my parents family hideaway in a place called Bere Island in west Cork for the weekend. That ought to get a few Google hits:o. I always find the island a great place to run. There are some really breathtaking tracks up over the hills looking out over the south of the island into Bantry bay. There is a biathlon on the island on the second week of august each year where you cycle the first 3Km up over the shoulder of a mountain and then, if your legs still work, run about 5Km to the village on the east end of the island. Its a really chaotic event that seems to have captured the imagination. My best finish was 7th a couple of years back, I finished 10th last year. I've always lost way too much time on the cycle, mostly because in the true spirit of the event I have used old clapped out bikes with soft tyres, dodgy breaks and gears. I might sort myself out a decent bike this year, it almost seems like cheating:p.

I did a run on Saturday over the belly of the island and back the low road. It look 1:24:35 HR 155, I guess it was around 8-9 miles. I attached the hills and coasted on the downhill and flat. I was full of energy.

No gym on the island so I had to skip the DE full body workout this week. Diet went a bit wayward too.

ICX

Hey Patto, Ballycotton 10, jasus that hill would kill ya at the end. Did it in 2003 73 mins never again though, too much impact on joints I though.

Best of luck with your goals.

Patto

Yeah, its a killer alright. I got a great kick out of it last year but I didn't really enjoy it at all this year. It doesn't work well with strength or speed training. I still have half an ambition to return to a semi serious level of gaelic football next year, I'll get far more return from under the squat rack than I will from the roads.

Patto

Tue, 25-Mar-08

squats 85x3x6 (=PR)

Warmed up with 20,50,60,70,80 then 85x3x6. I dropped the heel plates for the first time today. I was hoping my form would magically tighten up and I'd start pounding out the 85s. I got the 6 sets of 3 which equals my squat PR but damb some of those reps were ugly as hell. My form was all over the place at times. The bar was drifting to the right, my weight was going forward onto my toes too much, not keeping my back tight and straight, very unsure of feet position and moving feet during the lift. If I can sort out my form there is pleanty of gains to be made, I'm sure of it. Maybe I need to go back again though before going forward.

I think I'll do one more week with the max effort squats, I'll put in deadlifts for a few weeks and drop the squats back as an assistance excersise as 70x8x4 or something to tighten up the form a bit. Hip flexability, though improving, is a huge issue. Without the heel plates I'm not getting as deep, I'm still well below parallel, keeping my back straight while in the hole has become much more difficult without the plates. Sore left knee and lower back on the left, I think anyone who witnessed my form would understand why.

Leg curls 30x3x1, 28.75x3x5

28.75 per leg was the right weight, I tried 30s on the first set, I just about managed 3, I wouldn't have got a second set so I dropped off.

Romanian deadlift 80x8x4

These were the easiest of the first 4 excersises, I have a lot to spare here, I noticed at the end my form getting a bit lazy, I need to keep my back straight and feel those hamstrings.

Walking Lunges 50x8x4

16 walking lunges per set is a killer. I was getting very slow between sets. Still 25Kgs per hand is good progression and I can feel the glutes firing well.

Calf raises 15s10s4

Did these one leg at a time with a 15 Kg plate in my hand.

Single leg hip lifts 10x4

These were fine, glutes were ok.

Roll outs 15x3

These were a little bit harder than usual. Probably because I haven't done any ab work in 7 days. Tired after a long session also.

Plank 15secx3

10 breaths per set, easy peasy. Did some side planks too, I think I'm a little weaker off my left side.


Weight 206Lb, BF measurement 7mm (about 8%). I can't believe my weight is down to 206Lb again after a weekend carb fest! I was getting some 6mm measurements off the calipers too, it looks like my bodyfat is dropping slightly. Last week was a bit of a crazy week, I'm not going to read too much into these numbers.

siochain

Patto wrote: »

Weight 206Lb, BF measurement 7mm (about 8%). I can't believe my weight is down to 206Lb again after a weekend carb fest! I was getting some 6mm measurements off the calipers too, it looks like my bodyfat is dropping slightly.

BF 8%, respect, great work Patto. Your on a role man.

Patto

Thanks for that siochain, I have pretty much maintained single didgit bodyfat for the last year and below 12% for the last two years. I've always been tall and thin but I did have to conciously change my diet around two years ago to bring it down to those figures. I was only ever up around 18% at my worst. It was when I started reading the boards that I changed my diet. I've been a client of Transform's for nearly two years now also, his advise and support has been invaluable.

Patto

Thu, 27-Mar-08

Not really seeing much progress on my bench day yet. That isn't really surprising, My body is still getting used to the shock of the increased volume, I missed a full body session last week and I did a crap "hung over" bench session last week. I should see progress next time though.

BB Bench press 75x3x1, 75x2x5

I failed on the last rep of the second set of 3. Looks like I got an awfull lot of assistance when spotted last week.


Chin Ups 98x3x4, 98x2x2

Bw+5kg again, same again got 4 full sets and only 2s for the last 2 sets. Should make progress next time.

Incline DB BP 25x8x4

Getting a bit more used to these. I still find the 8 reps a slog. Should get 4 sets of 8 next time.

One arm rows 35x8x4

These were fine, using the right weight here.

Barbell curls 35x6x5

These are fine, improved form.

Dips 93x5x5

Went for sets of 5 this time which is a little bit of progress.

Reverse curls 3x10

My abs were still a bit stiff from Tuesday night. I took it fairly easy with just 10 reps.

Middle trap flies 2x10

These were grand, just a little prehab excersise to break up the reverse curls.

Patto

Sun, 30-Mar-08

I missed this session last week, I think it makes a big difference espiceally to my bench press, it seems with the bench press in particularb that I need to work on it at least twice a week to make steady progress. Its a nice session it really feels like a reenforcement of the heavy work done doung the week.

Hang Cleans 50x3x3

These were fairly easy, nice warmup excersise

Hang Snatches 50x3x3

The snatches were a little heavy. I might do them as full snatches next time.

Deadlifts 70x5x1, 90x5x4

Did one set of 70s then 4 sets of 90s. The 90s were a nice weight, I was still able to move the bar with a bit of tempo.

Inverted rows 10x5

Still only getting 5 or 6 reps out of these. Doing them as 5x2x5 really. They are a good excersise though.

Lunges onto step 45x6x3

Used 22.5 in each arm this time, still able to get a good drive off the step. Maybe go up to 25s next time but I won't go much further than that for a while.

DB Bench press 25x10x3

I was fairly happy with these. I'm pause pressing these which seems to work well, I really feel it in my lats. I only did 8 reps on the last set I probably could have forced the last 2, next time.

Curls 12.5x10x3

These are grand, getting a nice pump on the last set.

Bent over lat raises 7.5x10x3

These were fine.

Straight arm Lateral raises 7.5x10x3

Not sure about these at all, doing straight arm side raises, really feeling it in the back of the shoulder (rotator cuff muscles).

Standing Calf raises 10x12x3

Mixed these up a bit with no weight, 10kg and 15kg.

Leg raises 5x5

Mixed these up too, my grip was the biggest problem.

Patto

Mon, 31-Mar-08

Recovery Session

Light jog 7 min, 25 minutes of 75% tempo runs with full recovery between runs 3x100; 2x100,1x200,100; 100, 2x200, 100; 2x100, 200, 100. Light jog and walk 7 min. Total=1900M, av HR=151

Very easy session. HR a bit higher than last time. Need to be carefull not to fall off the cardio wagon, I'm not very motivated for doing these runs but its important to maintain a bit of fitness. I felt a bit tired afterwards and in the evening.

Patto

Tues, 01-Apr-08

Squats 85x3x5, 87.5x3 (PR)

Warmed up with barx10, 50x8, 60x5, 70x5, 80x3; Used 1.25kg plates as heel plates again. My form was much improved, getting more depth, not as much bending in the back or going from side to side. Still letting the weight off my heels and onto my toes a bit. Getting the chest out and my back tighter. That was a PR again. I'll go for 87.5x6 next week and stick with that for two weeks before going for 90s. And I'll stick with the small heel plates for a while.

No leg curls this week, the gym is being refurbed and all the hammer strength machines are locked away.

Romanian deadlift 80x8x4

These were tough enough, I moved them quite quickly but the combination with the bar bell lunges certainly got the HR going.

Lunges 50x7x4

I did these with the bar this time. They are quite tough with the bar, you really have do drive back on the way up. I should be able to progress this over the next few weeks quite a bit, this is nowhere near my PR for lunges.

Calf raises 15x10x4

These were fine, mixing them up reps/weights quite a bit.

Single leg hip lifts 10x4

Again no bother here, this is just a prehab excersise really.

Roll outs 15x3

These were tough enough as always I suppose.

Plank 15x3

These were grand, did some side planks also.

Patto

Thu, 03-Apr-08

BB Bench press 75x3x6

Ah sweet gains at last, did 6 sets of 3 reps with no spot. That is 5 extra reps from last week. I felt very strong through these. I don't know what to attribute the gains to, its 4 weeks into this new program, I think it is normal for me to start making good gains around the 3-4 week mark. I benched twice in the last week also which probably helped. I've lost about 5Kgs off mt PB on the bench, I should get that back quite quickly but its hard to know what to atrribute that loss to. That PB was set just after coming off creatine, I don't like to think the creatine gave me that extra 5Kg, some of it must be loss of practice and I lost a bit of size when I was doing all the running in Jan and Feb.

Chin Ups (BW+5kg) 99x3x3, (Bw+6Kg) 100x3x3

Nice gains here too, my weight is up to 94Kg, someone nicked by 5kg so I had to use 6Kg for the last 3 sets. I just got the last set with the 6s. 2 extra reps and 2 extra Kgs from last week, very nice!

Incline DB BP 25x8x2, 25x7x1, 25x5x1

Ok, I got a bit smug doing these, maybe lost a bit of focus, maybe the benching muscles where just melted. No gains here. My best at this rep range was 27.5x8x3 back at the end of Jan. 30x5x5 was my PB for sets of 5 reps.

One arm rows 37.5x8x4

These were an improvement, its hard to measure gains on these because you can always cheat your form to make the reps. Form was pretty good though. Stick with this weight for 2-3 weeks.

Barbell curls 35x7x5

Upped the reps to 7, good form, good weight.

Dips 94x5x5

No gains here either, I think my triceps were just melted at this stage. I wonder if my gains in the earlier lifts came from improved Lat strength, that might explain gains on the chins and flat bench but not on the incline or the dips.

Reverse curls 3x15x3

These were pretty ok for once, I spotted a guy benching 140Kg for one and 1/2 reps during these, its funny he didn't look like someone who could bench that type of weight. I mean he didn't stand out as a big guy. Massively impressive! Puts my 75s into perspective.

crunches 7x20x3

These were grand.


Weight 209Lb, BF measurement 7mm (about 8%). Thats +3Lb in a week. I wasn't getting any 6mm measurements this time and I got a few 8s. So that ain't 3lb of muscle. My aim is to get down to 5mm and stay under 210Lb. Need to tighten up the diet a bit.

Patto

Fri, 04-Apr-08

Recovery Session

Light jog 8 min, 25 minutes of 75% tempo unhill runs with full recovery between runs. Each run was 50M. 3x50; 50, 50, 50x2, 50; 50, 2x50x2, 50; 50, 2x50, 50; 2x50; Light jog and walk 7 min. Total=1000M of steep hills, av HR=150.

Fairly easy session, interesting that I ran an extra 2x50M at a lower hr compared to 2 weeks ago.

token56

Do you mind if I ask how you are measuring your body fat %, I wouldn't mind knowing mine.

Also good work

Patto

Sat, 05-Apr-08

Snatches 50x3x3, Hang Cleans 50x3x3

Did these off the floort this time, got through these and the hang cleans much quicker this week.

Deadlifts 90x5x5

Good bar speed with the 90s, the 90s actually feel quite light.

Inverted rows 10x5

I finally managed to master these with 10 reps, sat my thighs on a small swiss ball and was able to get a good tempo going.

Lunges onto step 45x8x3

8 each side this week, maybe move to the 25s per hand in the next week or two.

DB Bench press 25x10x3

Got the full 10x3 this week, I probably focused more on getting the reps than driving max effort through each rep. Lifting these as pause presses, these are still tough enough. Maybe move to 27.5 next week for 8x3.

Curls 12.5x10x3

These are grand, getting a nice pump on the last set.

Bent over lat raises 7.5x10x3

These were fine.

Straight arm Lateral raises 7.5x10x3

Did these as front raises this time. Still a little unsure about these. I'm thinking I should be doing them as a normal lateral raise just with straight arms ??? I must consult.

Standing Calf raises 10x10x3

Mixed these up a bit, standing, one leg at a time, with no weight, 10kg and 15kg. I think I'm quite weak on these.

Leg raises 15x3

These are grand, just the handing bar isn't high enough.

Weight 211Lb, body fat 7mm (about 8%), getting a few 6mm measurements again. Thats +5Lb now in just over two weeks and no noticable movement in bodyfat. Looks like a bit of a growth spurt. I did eat a huge lunch on Saturday also, that might explain some of the extra bagage.

Very Good session, I went to the gym with 90 minutes to closing, that got my buitt moving quicker between sets, I got through the full workout in just over an hour, that is what I should be aiming to do anyway. I was wrecked tired on Saturday, its funny, once I got to the gym I was fine, full of energy and lifting well. Sometimes a good workout is like a drug fix, it just takes the edge off the day or a long week as was my case on Saturday. I felt great for the rest of the weekend.

Patto

token56 wrote: »

Do you mind if I ask how you are measuring your body fat %, I wouldn't mind knowing mine.

Also good work

I measure my own bodyfat with one of these:

http://www.healthmonthly.co.uk/product_details.php?category_id=0&search_string=accumeasure&s_tit=1&s_fds=0&item_id=230

It is a single measurement on the abdomen just above the hip bone. You have to push the lever with a consistant pressure and you get a click when it reaches a certain pressure. It sounds fool proof but its not. It takes a bit of getting used to, I usually have to take 8-10 measurements and take a sorta average. I take my bodyfat a couple of times a week so I am very used to it and have a fairly good feeling for any movement in body fat. I know some people find them quite annoying becuase typically if I take 10 measurements I could easily range between 6mm and 10mm. Typically the measurements will cluster around a certain point, you will get a couple of slightly lower measurements and a couple of very high measurements.

I get a 5 point measurement done every couple of months with my personal trainer who uses a digital calipers. My own estimations and his are never more than 1% apart. Mind you I have probably tuned my baseline to his. In reality both measurements maybe upto 2% off the true value. You cannot see all my abs, you can see 4 of them quite clearly but not all 6, then again I don't carry anything on my chest or legs, most people would probably guess I am more like 10%. Its a bit of a black art but I think as long as your measurements are consistant the rest doesn't matter very much.

Al_Fernz

Hey man - good log and great progress.

Do you include the weight of the bar on your lifts? Your BF seems fiendishly low and your body weight is high so you obviously have a lot of lean muscle but your lift stats don't really reflect that.

Also how long have you been lifting?

Keep up the good work!

Patto

Al_Fernz wrote: »

Hey man - good log and great progress.

Do you include the weight of the bar on your lifts? Your BF seems fiendishly low and your body weight is high so you obviously have a lot of lean muscle but your lift stats don't really reflect that.

Also how long have you been lifting?

Keep up the good work!

Yeah, tell me about it;)

Yeah, I include the bar, I've been lifting fairly consistantly for the last two years. I also do a bit of long distance running which tends to counteract the lifting.

I'm 6'4", I wouldn't consider 15 stone huge for my height, most of my bulk comes from years of playing gaelic football. I developed strong thighs and glutes and a whole load of imbalances from the football. I have a weak upper body by comparison, relatively weak shoulders and arms, my hamstrings are a good bit weaker than my quads, my lower back though improved was relatively weak, my upper back is quite good now after alot of work, my hips are relatively weak. All that results in a decent deadlift, a half decent bench press, fairly decent chins and a very troublesome squat.

The objective of improving my squat should hopefully sort out my hamstrings, low back and hips.

ebowdia

Hi Plato,
Good stuff on the training. I was just wondering what type of hip injury you had when training for the Ballycotton? I seem to have picked an overuse one since I ran the Ballycotton myself and even with Physio am finding it difficult to shake off...........

Patto

Mon, 07-Apr-08

Recovery Session

Dynamic warm up, Light jog 7 min, 25 minutes of 75% tempo runs with full recovery between runs 3x100; 2x100,1x200,100; 100, 2x200, 100; 2x100, 200, 100; 100 Light jog and walk 7 min. Total=2000M, av HR=152

Very easy session. I did one more 100M than last time, av HR+1, I may have miscounted the intervals.

Patto

ebowdia wrote: »

Hi Plato,
Good stuff on the training. I was just wondering what type of hip injury you had when training for the Ballycotton? I seem to have picked an overuse one since I ran the Ballycotton myself and even with Physio am finding it difficult to shake off...........

Yeah, they are a killer! Mine was a hip flexor injury, which came around slowly, I then ended up with a load of tightness in my abductors that took forever to go away. Eventually when I changed my runners the tightness disappeared in less than a week.

ebowdia

Cheers, a new pair of runners it is for starters so and we'll see how things go :-)

Patto

Tues, 08-Apr-08

Squats 90x3x6 (PR)

Warm up was, nothing, 40, 60, 70, 80. I felt very good in the warm up so I went straight for the 90 a 5Kg PR and I nailed it with some to spare. Fantastic gain and my form even improved compared to the 85s last week. I can taste the 100x5 June 1st target already.

Leg curls 30x3x4 (PR)

PR and I could have made the 6 sets. I was trying to super set these with the squats, I got 4 sets out but they have moved the leg curl machine miles away from the squat rack. Some big lifting Polish guy tried to take my squat rack after my second set of squats even though I left my towel on the bar. He then gave me a grunted lecture about getting my squats done and getting my ass out of the rack. I'm sure I was hogging the rack for quite a long time, it wasn't the only rack mid you, I think the old testosterone gets the better of people some times.

Romanian deadlift 80x8x4

The RDLs were fine, maybe even a bit too easy.

Lunges 55x8x4

These were tough, had to go back to using DBs again as there is only one uncaged rack. These are really heavy on the CV system and evn though I was pushing back with good power I was getting a lot of lateral movement and bad form. Nice progress here though up 5Kgs and 1 rep per leg from last week. Feeling it deep in the glutes, nice.

Calf raises 10x10x4

This is the easy stuff, these were grand.

Single leg hip lifts 10x4

Same again, these were nice and easy.

Roll outs 15x3

A little bit tougher here, and mixed in with the plank is nice one to finish on.

Plank 15x3

Grand, nice and easy. 1 front and 2 side planks.


BW=209Lb back down 2Lbs again, Body Fat 6.5mm (about 7.5% and I was getting lots of 6mm measurements). So body fat has dropped a tiny bit, my weight is down 2Lbs again and my lifts are all going up, I'm in a very nice groove right now.

Patto

Thu, 10-Apr-08

BB Bench press 77.5x2x6

77.5x2 is pretty much the same as 75x3 so very little gains on last week. Interesting that I only made marginal gains this week compared to huge gains last week. Not sure what that is about. I didn't eat at 4pm as I usually would so I was a little low on energy, I'm still was still a bit wrecked from the squats on Tuesday, maybe an accumulation of fatigue, my weight is back down to 206Lb! Maybe I'm just not eating enough.

Chin Ups 100x3x6 (PB)

BW +6Kg. These were probably my best lifts of the night. Feeling quite strong on these, 7Kg next week.

Incline DB BP 25x8x7x6x6

These are all over the place, I just felt low on energy on these again. I haven't made any gains on this lift in the last 5 weeks.

One arm rows 37.5x8x4

These probably felt tougher this week than last.

Barbell curls 35x8x5

The BB curls are improving, I'll go for 10 reps next week then move to the 40Kg bar.

Dips 94x5x5

Got that last rep on the 5th set at last. So another marginal gain. Still 4Kg off my PB which would be 98Kg 5x5 or 8x2. That matches drop off in the bench also, just looks like my triceps have fallen back a bit. Go for 6x5 next week, once I get the 6s I'll start adding weight.

Reverse curls 4x12x3

These were tough enough as usual, my abs are still feeling it from the squats on Tuesday.

Floor Sweepers 60x10

Did one set of these just for a change, the 10s were tough enough.

Body weight 206Lb, body fat 6.5mm (about 7.5%). So I'm back down to where I was 3 weeks ago again, back down 5Lbs in one week. My body fat has dropped a bit. I'm not foolish enough to think I've lost 5Lbs of fat in a week either. I didn't make the lifting gains I expected tonight. Not a disaster by any means, it looks like I didn't eat enough between Tuesday and Thursday this week.

Patto

Sun, 13-Apr-08

Snatches 50x3xx

The Snatches are ok, maybe I should lighen the weight a bit, I think these are agrevating my shoulders a bit. I don't thin k my form is good enough to be taking any risks.

Hang Cleans 50x4x3

These are coming on nicely again. Reps up to 4s, I'll push these on and ease off on the snatches I think.

Deadlifts 90x5, 110x5x4

The 90s were way to easy really. Upped to 110 and got a realy good squeeze out of these. A bit of doms in the traps afterwards, nice!
13-Apr-08 Deadlifts 110 5 4 5

Inverted rows 10x5

These were good, the swiss back is doing the trick.

Lunges onto step 50x8x3

Used the bar again, these were maybe a little heavy, certainly not getting enough power off the step and form failing a bit on the last few reps.

DB Bench press 27.5x6x3

These were fine for 6s, I want to get these up to 10s fairly quickly.

Curls 15x8x3

The curls were fine, I should have been doing these from 15s all along.

Bent over lat raises 5x10x3

Dropped the weight on these to take a bit of pressure off my shoulders and improve my form a little.

Straight arm Lateral raises 7.5x10x3

10s were way too much. Straigh arms out to the side with these again.

Standing Calf raises 10x3

Leg raises 15x3

These are grand too, my hanging strength has improved.

Body weight 208Lb, body fat 6mm (7%). Weight back up 2Lbs, Body fat has definately dropped. It goes to show its a lot easier to get the body down by doing weights than by doing loads of cardio.

Patto

Mon, 14-Apr-08

Recovery Session

Light jog 7 min, 25 minutes of 75% tempo runs with full recovery between runs 3x100; 2x100,1x200,100; 100, 2x200, 100; 2x100, 200, 100; 100 Light jog and walk 7 min. Total=2000M, av HR=152

Very easy session. bang on the same as last week. Felt goog after a decent nights sleep, a rare thing these days.

Patto

Tues, 15-Apr-08

Squats 90x3, 95x3x5 (PR)

Another 5Kg PR, my form was ok, some of the reps in the later sets may have nearly turned into good mornings on the way back up. I think I will use a camera next week to record my form. Maybe stick with 95 again next week too, I could probably push to 100 or more with a spotter. All the squat racks were jam packed again last night, I may need to move squats back to Thursdays again. That is a 15Kg PR for reps in the last couple of weeks. I have gained a little bit of strength but its mainly just having the bottle to really push these.

Leg curls 30x3x4, 30x2x2

These are all over the place, they are too far away from the squat rack to superset these. I got 4 sets of 3s just about. I don't like doing these as a first excersise of the night even with a decent warm up.

Romanian deadlift 80x8x4

I have a good bit to spare here, I probably should up the weight to 85s at least next time.

Lunges 55x8x4

These are a real killer, very hard on the CV system and really hitting the glutes.

Seated Calf raises 135x10x4

I found a new seated calf raise machine, a true revelation, those standing calf raises were a load of crap really.

Single leg hip lifts 10x4

These are fine, my glutes were a bit wasted at this stage though.

Roll outs 15x3

These are always tough, tried one rep from standing, I'm still miles off.

Plank 20x3x20

Stayed in the plank for I think 20-25 breaths, I can really feel these now.

Weight 208Lb, holding steady.

Patto

Thu, 10-Apr-08

BB Bench press 77.5x2x5, 77.5x1

I felt a little bit stonger this week but still no gains and I failed on the last rep of the 6th set because I let my concentration slip. Ended up pinned and had to be saved by an onlooker, that kinda ruined my night.

Chin Ups 101x3x5, 101x2

BW+7Kg, Nice little gain here again. I have no idea why these are going so well and my bench isn't budging.

Incline DB BP 25x8, 25x7x2, 25x6

Same as last week, 8,7,7,6 no gains. I seem to fail all of a sudden with these.

One arm rows 37.5x8x4

There were fine, probably jerking a little off the leg but this weight is fine for a while at least.

Barbell curls 35x10x5

No bother here, up to 40 next week and drop to 4 or 5 reps.

Dips 94x6x5

Got the 6th rep this week, nice little gain. Add 5Kg next week and drop the reps again.

Reverse curls 3x15x2, 3x12; Floor Sweepers 60x10x2, 60x8

Supersetted the two abs excersises, these were really touigh when combined, had the reduce the reps on the last set of each. Nice work.

Weight 207Lb, BF 6mm (7%). My weight is down again, I made a concious effort to eat more this week, even had a huge lunch and pre workout meal before the bench session. No gains on the bench and my weight is down. I am driopping bodyfat and I'm not loosing strength so I can't complain too much. I'm making gains on all other lifts, there must be a probelm either with my shoulders or my triceps.

Patto

Fri, 18-Apr-08

Recovery Session

Light jog 8 min, 25 minutes of 75% tempo unhill runs with full recovery between runs. Each run was 50M. 3x50; 50, 50, 50x2, 50; 50, 2x50x2, 50; 50, 2x50, 50; Light jog and walk 7 min. Total=900M of steep hills, av HR=154.

Well, HR is +4 and I ran 2 less 50s than 2 weeks ago. Didn't feel very motivated, maybe a bit tired too, my aerobic fitness is probably dropping off a bit too.

Patto

Sun, 20-Apr-08
Hang Snatches 40x3x3

40kg is a much better weight for these. Far less stress on the shoulders

Hang Cleans 50x3x3

Too easy, I should either have increased the weight of the reps. Knock these up to 60s next time.

Close grip bench press 40x8x3, 50x5x3

Threw these in this week as an extra assistance to my bench press. These felt good, nice groove. I'm feeling a small amount of pain in my right Ant. Delt.

Deadlifts 100x5x4

I don't think I did 110 on these last week, I think it was 100Kg. The 110Kg was too heavy to have any speed in the bar. No DOMS this time.

Inverted rows 10x4

These are coming along I think, its hard to tell because you can cheat by adjusting your position on the swiss ball.

Lunges onto step 50x8x3

These were hugely improved this week. From hellishly uncomfortable to relatively easy this time.

DB Bench press 27.5x6x2, 27.5x7

I went for 6s because the weight felt quite heavy, could have got 7s I think. Go for 8s next week. Again a bit of pain in the right shoulder.

Bent over lat raises 5x10x3
Straight arm Lateral raises 7.5x10x3

Did these two excersise very quickly to build up a good pump in the shoulders.

Bicep Curl machine 30x8x3

Used the machine next to the seated calf raise, 30s were comfortable.

Seated Calf raises 115x20x3

Again the seated machine is working these much better.

Leg raises 10x3

These are grand too, only did 10s again feeling it in the right shoulder.

Weight 209, BF 6mm (7%). I threw in the close grip bench press this week. I'll get some advise on these but I think I should keep them. This session is now well over 300 reps and taking over 90 minutes. Its an enjoyable session though, the toughest lifts are probaly the lunges and the deadlifts and they are nothing like as stressfull as heavy squats. I feel energiesed after this session. After the squats on Tuesdays, I'm shagged for the rest of the week. My arms have gone up 0.25" to 14.25" which is promising. I want to get these up to 15" by the end of the year. They were up at 14.5 just before Christmas 2007 when I was taking Creatine.

Patto

Tues, 22-Apr-08

Squats 95x3x6 (PR)

A PR just in terms of sets. These were very heavy going but quite manageable, no real danger of failure.

Leg curls 30x2

I'm not gaining anything here, mainly through lack of practice and focus. The bloody machine is just too much out of the way.

Romanian deadlift 90x8x4

Upped the weight by 10Kg, probably a bit too much. Struggled with the grip and keeping my low back straight.

Lunges 55x8x4

These are a real killer, very hard on the CV system and really hitting the glutes, had to pull out on the last set after 5 reps per leg.

Seated Calf raises 145x12x4

I found a new seated calf raise machine, a true revelation, those standing calf raises were a load of crap really.

Single leg hip lifts 10x4

These are fine, my glutes were a bit wasted at this stage though.

Roll outs 15x3

These are always tough, tried one rep from standing, I'm still miles off.

Plank 20x3x20

Stayed in the plank for I think 20-25 breaths, I can really feel these now.

Weight 209Lb, up a tad.

Patto

Thu, 24-Apr-08

BB Bench press 77.5x2x4, 77.5x3x2

I got two sets of 3 with limited spot assistance.

Chin Ups 102x3x4, 102x2x2

BW+7Kg, no gain this week I think mostly because my own weigh has gone up a tad.

Incline DB BP 25x5x5

These were the right weight.

One arm rows 40x5x5

These were maybe a little heavy.

Barbell curls 40x5x5

40 was fine really, maybe a bit too much torso swinging to get things going.

Dips 99x4x5

Used Bw+4Kg, The fours were relatively easy, don't know what thats about. That would indicate that my triceps are getting stronger but I'm not putting much on my bench. I think I need to look at my shoulders. This is near PR country on dips but my bench press is still a bit off.

Reverse curls 4x12x3; Floor Sweepers 60x8x3

Supersetted the two abs excersises, these were really tough when combined. Nice work.

Weight 210Lb, BF 6mm (7%). Weight up 3lbs now in a week, I've let my diet slip a little. Been eating more carbs and a few extra sweet things. I feel really wrecked. The squats are really taking their toll. I need lots of sleep, a masage and to ease off the volume for a week or so I think. I need to look at my shoulders too, I'm going to start doing more rotor cuff prehab and some foam rolling on off days.

celestial

Patto wrote: »

Thu, 24-Apr-08

BB Bench press 77.5x2x4, 77.5x3x2

I got two sets of 3 with limited spot assistance.

Chin Ups 102x3x4, 102x2x2

BW+7Kg, no gain this week I think mostly because my own weigh has gone up a tad.

Incline DB BP 25x5x5

These were the right weight.

One arm rows 40x5x5

These were maybe a little heavy.

Barbell curls 40x5x5

40 was fine really, maybe a bit too much torso swinging to get things going.

Dips 99x4x5

Used Bw+4Kg, The fours were relatively easy, don't know what thats about. That would indicate that my triceps are getting stronger but I'm not putting much on my bench. I think I need to look at my shoulders. This is near PR country on dips but my bench press is still a bit off.

Reverse curls 4x12x3; Floor Sweepers 60x8x3

Supersetted the two abs excersises, these were really tough when combined. Nice work.

Weight 210Lb, BF 6mm (7%). Weight up 3lbs now in a week, I've let my diet slip a little. Been eating more carbs and a few extra sweet things. I feel really wrecked. The squats are really taking their toll. I need lots of sleep, a masage and to ease off the volume for a week or so I think. I need to look at my shoulders too, I'm going to start doing more rotor cuff prehab and some foam rolling on off days.

Always very interesting reading your log Patto but the sheer volume in your training always really strikes me - go for a massage or even two and maybe rest up a week chief!

Patto

Sat, 26-Apr-08

I brought my camera and a foam roll into the gym today. I did some foam rolling as part of my warm up. My legs were in bits as always but I had a bit of pain between my shoulder blades as well.

Snatches 40x3x2, Hang Snatches 40x3

I looked at the full snatches on the camera what a shock. I'm bent over like the letter e. No straight back at all. I just don't have enough flexibility in my hips to keep my back straight in at the bottom of the lift. The hang snatches were fine. Leave it at that I think.

Cleans 60x3, Hang Cleans 60x3x2

Same story here, stick with the hang cleans. I'd be way too embarrassed to post the videos.

Close grip bench press 40x8, 60x5x2

Threw these in again this week as an extra assistance to my bench press. The 60s were no problem, which was great, my PB on these is around 62.5x5. Looks like my bench numbers are moving at last.

Deadlifts 90x5x3, 100x5x2 (Sumo and standard)

This was a shock. Again I had a look at these on the camera. I'm stating with a rounded back and driving up into my upper back. The video is frightening. Again hip flexibility is a big issue. I need to work on my starting position, maybe adapt a more suitable stance also, most probably sumo. This probably explains the pain between my shoulder blades too. I wonder if I have similiar problems with my squat.

Inverted rows 10x5

These are coming along.

Lunges onto step 50x8x4

These were tough as always, form is improving though.

DB Bench press 27.5x8x2, 27.5x6x2

These are up a bit from last week, I should get 4 8s next time.

Bent over lat raises 5x10x3
Straight arm Lateral raises 7.5x10x3

Did these two exercise very quickly to build up a good pump in the shoulders.

Bicep Curl machine 30x8x3

Used the machine next to the seated calf raise, 30s were a little tough.

Seated Calf raises 125x20x3

Again the seated machine is working these much better.

Leg raises 15x3

These are grand too, just the last few reps are a little bit of a struggle.

Weight 206Lb, BF 6mm (7%). Looks like I was a bit dehydrated.

I've never looked at my form on a camera before, man what a shock! I'll do the same on Tuesday for my squats, that should be interesting. I need to work on my hip flexibility and on my starting position on the pulling from the floor exersises.

Patto

celestial wrote: »

Always very interesting reading your log Patto but the sheer volume in your training always really strikes me - go for a massage or even two and maybe rest up a week chief!

Thanks very much! I'm just going to ease off a small bit this week. I have a weeks holidays in eary June so that should bring about a welcome break. I'm looking forward to a change of program in early May also!

Patto

Tues, 29-Apr-08

The gym was nice and quiet, evrybody must have been watching ManU. It was great, no bother getting the squat rack for once:rolleyes:

Squats 100x3x2 (PR), 95x3x3, 90x3 http://ie.youtube.com/watch?v=_EHpm_DmiEw

Went for 100s, 5Kg PR for 3 reps, I took a video of the first set, it looks like my form slips after the first rep, its either poor hip flexibility or just some biomechanical compensation thing, same as the deadlift I tend to load the weight onto the lower back and use it to do the heavy work. Finished with 95x3, I even lost count of sets, I may have done 1 too many.

Leg curls 27.5 3x6x3

30s are too heavy for these really. Stick to 27.5 or 28.75s for a while.

Romanian deadlift 80x8x4

Took a video of these too. I need to keep the ROM short and look for the stretch on the hams on all reps, don't go too low my low back looses its tightness.

Lunges 50x8x4

Back to the bar again, 50 is a nice weight, I'll probably need to move these up to 55s next time.

Seated Calf raises 145x10x4

These were fine, nice machine.

Single leg hip lifts 10x4

These were good, getting a good drive with mu glutes now.

Roll outs 15x3

Tough as always.

Plank 20x3

Yeah, these were fine, I think these are working nicely for me.

I'm debating weather to throw up the videos or not, maybe later. Weight is 210Lb, back up to the 15 stone cut off, BF is 6mm (about 7%), I am in spitting distance of my goal weight stats which are 210Lb @ 5mm. Another 3 or 4 weeks should do it. I'm also within spitting distance of my main goal which is to Squat 100Kgx5.

Patto

Thu, 01-May-08

BB Bench press 77.5x3x4 (with spot), 77.5x2x2

Got a good spot on all 6 sets. I wouldn't have made the 4th set of 3s for sure. Thats a little bit of progress.

Chin Ups 102x3x5, 102x2

BW+7Kg, I missed the 5th set which was strange, I rested a bit longer on the last set. Is it better to take the rest and get the reps or keep the tempo going.

Incline DB BP 27.5x5x4

Up 2.5s per hand from last week and I had a bit to spare, nice progress here at last. Don't know whats going on here.

One arm rows 35x8x4

35s are a better weight, form is far better.

Barbell curls 40x4x5

Kept a close eye on my form, realistically I'm only getting 4 good reps, far too much torso swinging going on beyond that.

Dips 99x5x5

Used Bw+4Kg, another rep per set tonight, I think I'm nearly up to PR country here. (PR is 98x8x3)

Reverse curls 3x15x3; Floor Sweepers 60x8x3

Supersetted the two abs excersises, these were really tough when combined. Nice work.

Weight 210Lb, BF 6mm (7%). Weight has stayed steady at 210 this week, I'm more rested and the gains are still there. Looking forward to a new program.

Patto

Fri, 02-May-08

Recovery Session

Light jog 7 min, 25 minutes of 75% tempo runs with full recovery between runs 3x100; 2x100,1x200,100; 100, 2x200, 100; 2x100, 200, 100; 100 Light jog and walk 7 min. Total=2000M, av HR=150.

Easy session. Just a bit of stress relief really. I've missed a few of these recently, still fairly beaten up from the squats on Tuesday.

Patto

Sat, 03-May-08

I did some foam rolling as part of my warm up. My legs were in bits, hams and quads still sore from squats on Tues, hip flexors are tight and a little sore, abductors are tight, still a few knots between by shoulders too.

Hang Snatches 40x3x3

These were fine.

Hang Cleans 60x3x3

I'll have to stick to the hangers until I sort out my deadlift off the floor. I felt very weak on these, just through pure tiredness. I actually wanted to go home at this stage and come back on Sunday.

Close grip bench press 40x8x2, 60x5x3

Threw these in again this week as an extra assistance to my bench press. The 60sx5x3 were no problem, getting my shoulders nice and secure on these which seems to make a difference.

Deadlifts 90x5x5

Still struggling with form here. I think I'm getting it though. I think I need to get much more flexion in my hips on the setup.

Inverted rows 10x5

These are coming along.

Lunges onto step 55x5x3

These were a lot easier with just 5 reps per leg. I'm feeling it in my opposite hip flexors. They seem to be under a lot of strain as stablisers and they are tight anyway.

DB Bench press 30x5x3, 32.5x2

The 30s were grand, the 32.5s were a bit of a shock. My PB on these is 33.1x5x5 I think so I'm still a bit off.

Bent over lat raises 5x10x3
Straight arm Lateral raises 7.5x10x3

Did these two exercise quickly to build up a good pump in the shoulders. Used an incline bench for the BOLRs.

Bicep Curl machine 40x8x3

Used the old machine 40s were ok for 8s.

Seated Calf raises 115x20x3

Again the seated machine is working these much better.

Leg raises 15x3

These are grand too, just the last few reps are a little bit of a struggle.

Weight 208Lb, BF 6mm (7%). Looks like I was a bit dehydrated.

Patto

Tues, 06-May-08

Squats 100x1, 95x3x4

Warmed up with 60, 70, 80, 90 then went for 6 sets of 3 reps at 100 which would have been a PR. I knew after rep no. 1 it wasn't going to happen. So I dropped to 95s. 95s were still a struggle, form was dodgy at times and I failed on my last rep on the 4th set. Enough was enough, I was too tired, as in lack of sleep tired, I had no focus. You need focus for squats! I've had about 8 weeks in a row of progressively lifting more and heavier. I think I will use this week to ease off the volume a bit, then build it up again next week.

Leg curls 27.5x3x4

Just did 4 sets of these, again feeling tired and out of focus.

Romanian deadlift 90x5x4

Got some decent work done on the RDLs and the Lunges. Dropped to 5 reps on each and upped the weight.

Lunges 55x5x4

Got some decent work done on the RDLs and the Lunges. Dropped to 5 reps on each and upped the weight.

Seated Calf raises 145x10x4

These were fine.

Single leg hip lifts 10x4

Glutes are fireing fine.

Roll outs 15x3

Roll outs were a little tough as always, I need to find some way to progress these.

Plank 30,15,15

30 breaths on the prone plank and 15 each side on the side planks.

Weight5 210.5Lb BF 6mm (about 7%) I'm getting some 7mm measurements. I know my diet went to pot a bit in the last week or 10 days. Didn't rest propperly at the weekend. The lack of rest and fatigue from from the lifting puts me in terrible form and leads to lazy choices when it comes to food. It has really showed in my last two sessions in the gym, you reap what you sow in this life.

Forgot to add, my flexibility has improved a bit. I can do squat to stands now on a Tuesday. After the squats my legs tighten up again for 4 or 5 days. The foam rolling on Saturdays and all the dynamic warm ups seem to be paying off at last. Still have probelms with my shoulders, hip flexors and abductors tho. I need a good message to loosen things uip a bit.

Hanley

I haven't forgotten about ya... my exams are fnished on Thursday so I'll get back to you then!