If the bar ain't bending...

Magic Eight Ball

Age: 26
Weight: 73kg
Body Fat: 7%
Height: 5' 9''

Aims:
Reach 80kgs and keep body fat under 10%.. BLAH, Just wanna get stronger!!:D

First day doing Wendler's 5/3/1 program.
Monday - November 9th
Cycle 1 - Week 1

Squat
65kgs - 5reps (65%)
75kgs - 5reps (75%)
85kgs - 9reps (85%)

Drop set of Front Squats
40kgs - 10reps

Gliding Lunges
15kgs (per hand) 5x15reps

Stiff Leg Deadlift
60kgs - 10reps
65kgs - 10reps
70kgs - 10reps
75kgs - 10reps
80kgs - 10reps

Reverse Crunches
7kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

500m Row - 2:05

Gliding Lunges are the tool of Satan!!

Transform

gliding lunges - great for hitting the glutes and i bet people will be asking where they can get one!

stop reading this and get back to eating!

Magic Eight Ball

Transform wrote: »

gliding lunges - great for hitting the glutes and i bet people will be asking where they can get one!

stop reading this and get back to eating!

Got a few inquisitive looks alright.

Gliding lunges officially trump spilt squats in the 'not cool' stakes.

Magic Eight Ball

Overhead Press
38kgs - 5reps (65%)
45kgs - 5reps (75%)
50kgs - 6reps (85%)

Band Pulls
5 x 20reps

Bent Over Lateral Raise
7.5kgs - 12reps
7.5kgs - 12reps
5kgs - 12reps
5kgs - 12reps
7.5kgs -12reps

Dips
10kgs - 8reps
15kgs - 8reps
20kgs- 8reps
b/w - 15reps
b/w - 15reps

Back Extensions
10kgs - 10reps
10kgs - 10reps
10kgs - 10reps
10kgs - 10reps
15kgs - 10reps

Barbell Chops
20kgs - 3 x 20reps

Ab Roller
3 x 20reps

Burpees x 10
500m Row
3 rounds for time - 9:42

Workout felt like a total washout.
Felt mad weak on the over head press, struggled with the 50kg presses and that’s only 85%!!

Lateral raise technique was all over the shop, had to lower the weight to improve the technique... And it still felt heavy??!!

I haven’t done weighted dips in a while but I use to be able to dip 30 – 35kgs, no such luck today.

Felt like a waster so banged out a little metcon at the end to get the heart rate up.

AHH not happy… off to raid the fridge now!

Magic Eight Ball

Metcon day

Kettlebell Swings (20kgs)
Dips
Hang Cleans (20kgs)
Knees to elbows

21 - 18 - 15 - 12 - 9 - 6 - 3

Time - 22:06

Burpees & Chins

15 - 10 - 5

Time - 4:49

Stole that metcon from Transform, probably wasn’t the greatest idea doing one so upper body dominant after yesterdays workout. (I learned that the hard way a few minutes in)

Did cleans with an empty bar as my wrist wasn't a 100% from a recent sprain.
Wanna give this one another shot in a week or two with 50kg cleans and bang out a better time.

Banged out the burpees & chins cause I had a spare 5 minutes.

Magic Eight Ball

Deadlift
88kgs - 5reps (65%)
101kgs - 5reps (75%)
115kgs - 10reps (85%)

60kgs - 15reps (drop set)

Spilt Squats
7.5kgs (per hand) 5x12reps

Hip Thrusts
60kgs - 15reps
80kgs - 15reps
80kgs - 15reps
85kgs - 15reps
90kgs - 15reps

Hanging Leg Raises (toes to fingers)
3x15reps

1000 meter row: 4:13

Was also banging out body weight chins between the sets of deadlifts to keep the heart rate up.

Sluggish day! Have a weeks worth of DOMS catching up with me.
Took it handy on the squats as my legs were knackered!

Magic Eight Ball

Bench Press
57kgs - 5reps (65%)
66kgs - 5reps (75%)
75kgs - 6reps (85%)

60kgs - 15reps (drop set)

Did tricep pulldows with a band between bench sets to keep the aul heart rate up.

Cable Rows
60kgs - 15reps
80kgs - 15reps
90kgs - 15reps
100kgs - 15reps
110kgs - 15reps

Weighted Push Ups
10kgs - 15reps
10kgs - 15reps
12.5kgs - 15reps
12.5kgs - 15reps
15kgs - 15reps

Reverse Decline Crunches
3 x 20reps

500 meter row: 1:59

Another sluggish day!! Decent bit-o-rest on the weekend should sort me out for next week.

Magic Eight Ball

A decent bit of EATING to be done this weekend!!

Transform

that metcon was tough but was not on form when i did it - i did a really tough one using spinning bike this week with the other guys - 45mins of 3mins spin intervals, wall balls, inverted rows, press ups, 15kg weighted crunches all for 15reps!! oh 7 rounds

Magic Eight Ball

Transform wrote: »

that metcon was tough but was not on form when i did it - i did a really tough one using spinning bike this week with the other guys - 45mins of 3mins spin intervals, wall balls, inverted rows, press ups, 15kg weighted crunches all for 15reps!! oh 7 rounds

I might give that one a go on Wednesday. Only one metcon a week is wrecking my head.

Magic Eight Ball

Cycle 1 - Week 2

Squat
70kgs - 3reps (70%)
80kgs - 3reps (80%)
90kgs - 5reps (90%)

Drop set of Front Squats
60kgs - 5reps

Gliding Lunges
15kgs (per hand) 5x15reps (per leg)

Stiff Leg Deadlift
70kgs - 10reps
75kgs - 10reps
75kgs - 10reps
80kgs - 10reps
85kgs - 10reps

Reverse Crunches
7kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

1000m Row - 4:20

Felt mad weak for the workout. Had to stop and take a breath at the top of each 90kg squat.

Felt like killing someone during the gliding lunges, really can't see myself upping the weight on these unless I drop the reps or knock off a set.

Man that workout has depressed me!!

Magic Eight Ball

Overhead Press
41kgs - 3reps (70%)
46kgs - 3reps (80%)
52kgs - 5reps (90%)

Band Pulls
5 x 20reps

Lateral Raise
7.5kgs - 5 x 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller
3 x 20reps

500m Row x 3

Should have been lifting heavier, or at least with more intensity! Turning into a slack bastard.. :rolleyes:

Transform

drop it to 3 sets on the gliding lunges.

Magic Eight Ball

Transform wrote: »

drop it to 3 sets on the gliding lunges.

Cheers man. 5 sets of 15 reps per leg was destroying me.

Magic Eight Ball

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 31:19

If I'd pushed it more on the 500m row I would have banged out a much better time then that.

Magic Eight Ball

Deadlift
95kgs - 3reps (70%)
108kgs - 3reps (80%)
122kgs - 7reps (90%)

100kgs - 5reps (drop set)
100kgs - 5reps (drop set)
110kgs - 5reps (drop set)
115kgs - 5reps (drop set)

Chins
B/W 5 x5reps

Spilt Squats
10kgs (per hand) 5x12reps

Hip Thrusts
60kgs - 5x15reps


Hanging Leg Raises (toes to fingers)
3x15reps

500 meter row x 2

Deadlifts felt good today, took it handy with everything else. (lazy bastard I know)

Magic Eight Ball

Bench Press
62kgs - 3reps (70%)
70kgs - 3reps (80%)
79kgs - 1rep (90%)

70kgs - 3reps (drop set)

DB Bench Press
25kgs(per hand) - 8reps
27.5kgs(per hand) - 6reps
27.5kgs(per hand) - 6reps
22.5kgs (per hand)- 8reps

Cable Rows
90kgs - 15reps
100kgs - 15reps
110kgs - 15reps
110kgs - 15reps
120kgs - 15reps

Weighted Push Ups
10kgs - 15reps
10kgs - 15reps
12.5kgs - 15reps
15kgs - 15reps
15kgs - 15reps

Reverse Decline Crunches
3 x 20reps

Side Bends
32.5kgs 3 x 12reps

500 meter row x 2

I dunno what happend today, I totally failed on my last set of bench presses. I was planining on going for 4 reps at 79kgs but it wasn't to be, only managed one rep!! :mad:

I was feeling annoyed with myself so I did a few sets of DB bench presses to make up for it.

The last 2 weeks have been a little **** lifting wise..

Magic Eight Ball

... and now I'm craving pizza.. lots & lots of pizza!!

Magic Eight Ball

Three in a row!
That's like 1500g of sweet alluring yogurt!

accensi0n

Trevor Coulahan wrote: »

Three in a row!
That's like 1500g of sweet alluring yogurt!

pfft, Natural...Vanilla's where it's at!

Magic Eight Ball

Cycle 1 - Week 3

Squat
75kgs - 5reps (75%)
85kgs - 3reps (85%)
95kgs - 4reps (95%)

60kgs - 3 x 8reps (drop set)

Drop set of Front Squats
40kgs - 10reps

Gliding Lunges
15kgs (per hand) - 15reps (per leg)
17.5kgs (per hand) - 15reps (per leg)
17.5kgs (per hand) - 15reps (per leg)
Body weight - 15reps (per leg)

Stiff Leg Deadlift
80kgs - 10reps
85kgs - 10reps
90kgs - 10reps

60kgs - 15reps (drop set)

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

500m Row x 2

.. Still hate gliding lunges!!

Magic Eight Ball

Can I use 'bulking' as a valid excuse for eating two large domino's pizzas in a row Saturday night? (and a side order of chicken dippers)

I dunno what's worse, Eating that much, doing it in under 20 minutes or mooching around the fridge less than an hour later!

I dunno though, I woke up yesterday and today looking massive!
This got something to do with the sudden onslaught of carbs/water or something?

cardio,shoot me

could be carb loading, not too sure! btw how do you do gliding lunges? would your feet not get stuck?

Magic Eight Ball

cardio,shoot me wrote: »

could be carb loading, not too sure! btw how do you do gliding lunges? would your feet not get stuck?

I use a 'gliding disc' which Transform was kind enough to supply me with.


Seriously, Gliding lunges are disgracefully not cool, you must try em!

cardio,shoot me

ah, i was wondering, carpet would suck ass for them :P they look pretty cool actually

Magic Eight Ball

cardio,shoot me wrote: »

ah, i was wondering, carpet would suck ass for them :P they look pretty cool actually

You can get different disc's for different surfaces.
The one Transform gave me works a treat on carpet.

I think I should make Domino's a staple of my diet so

Magic Eight Ball

Overhead Press
44kgs - 5reps (75%)
49kgs - 3reps (85%)
55kgs - 5reps (95%)

40kgs - 8reps (drop set)
30kgs - 8reps (drop set)
35kgs - 8reps (drop set)
35kgs - 8reps (drop set)

Banged out Inverted Rows between the Overhead Presses to Keep the intensity up a little.

Band Pulls
5 x 20reps

Lateral Raise
7.5kgs - 5 x 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller 20reps & 500m Row x 3

Overhead press felt good today (about time) I should have squeezed out another rep or 2 on the 55kg set.

Ab roller and rowing machine make a nice combo.

Parsley

What kinda time do you take to do the 500 metres on the rowing machine?

cardio,shoot me

Parsley wrote: »

What kinda time do you take to do the 500 metres on the rowing machine?

stop trying to be better than people!!

Magic Eight Ball

Parsley wrote: »

What kinda time do you take to do the 500 metres on the rowing machine?

On average it's around 1:55 - 2:10. I normally only row as part of a crossfit style metcon or at the end of a weights session.

Parsley

cardio,shoot me wrote: »

stop trying to be better than people!!

I'm only curious, mr-i'm-gonna-beat-parsley's-deadlift-pB-by-5kg!

cardio,shoot me

Parsley wrote: »

I'm only curious, mr-i'm-gonna-beat-parsley's-deadlift-pB-by-5kg!

careful, real max test is in a week, might go for a bit more if your not careful :P.

Parsley

3-way race between you, me and casshern88 to a 200kg deadlift

cardio,shoot me

Parsley wrote: »

3-way

thats what she said...

Transform

video of the gliding lunges here towards the end

https://www.youtube.com/watch?v=l90gwRyERPA

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

Magic Eight Ball

Transform wrote: »

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

Cheers man.
Getting close to Christmas so I shouldn't have any problem with the big eating.

cardio,shoot me

Transform wrote: »

video of the gliding lunges here towards the end

https://www.youtube.com/watch?v=l90gwRyERPA

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

jeez those look tough!

Magic Eight Ball

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 29:51

Floor Wipers 3 x 30reps
Jack knifes 3 x 20reps (10kgs)

I really like this metcon, it kicks the bollox outta ya.
Not a major improvement on time but still.

Think I might keep doing this one till I hit a sub 25 minute time.

G86

Trevor Coulahan wrote: »

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 29:51

Floor Wipers 3 x 30reps
Jack knifes 3 x 20reps (10kgs)

I really like this metcon, it kicks the bollox outta ya.
Not a major improvement on time but still.

Think I might keep doing this one till I hit a sub 25 minute time.

Fair play, I want to try that one! But I hate rowing:mad: DB pushups is just pushups with your hands resting on two dumbbells isn't it aye?

..and what in gods name are floor wipers...

Magic Eight Ball

G86 wrote: »

Fair play, I want to try that one! But I hate rowing:mad:

Ah rowing ain't all that bad, I'd take it over 500m runs any day.

G86 wrote: »

DB pushups is just pushups with your hands resting on two dumbbells isn't it aye?

Yeah that's the one.

G86 wrote: »

..and what in gods name are floor wipers

Ah yea have to get the aul floor wipers going, here's a youtube clip..
http://www.youtube.com/watch?v=omeqA3O4DUk

Magic Eight Ball

Deadlift
101kgs - 5reps (75%)
115kgs - 3reps (85%)
130kgs - 5reps (95%)

145kgs - 3reps
150kgs - 2reps -PB
155kgs - 1rep -PB
160kgs - 1rep -PB

100kgs - 5reps (drop set)
100kgs - 5reps (drop set)

Spilt Squats
12.5kgs (per hand) 5x12reps (per leg)

Hip Thrusts
60kgs - 5x15reps


Hanging Leg Raises (toes to fingers)
3x15reps

500 meter row x 3 (2:06 / 2:05 / 2:01)

Savage lifting today. Got 3 new personal bests deadlifting.
I didn't even break a sweat lifting the 160kgs!
There's definitely a 170kg lift in the tank!!

Transform

massive lifting and again pound for pound one of the strongest guys on this!

Magic Eight Ball

Transform wrote: »

massive lifting and again pound for pound one of the strongest guys on this!

Thanks again man, I have yourself to thank for alot of that.
I was really happy I made those numnbers, especially as they felt so easy.
No chalk, belts or wraps for me haha! :pac:

I'm curious to test my squat now.

Sexynurse

Trevor Coulahan wrote: »

Deadlift

145kgs - 3reps
150kgs - 2reps -PB
155kgs - 1rep -PB
160kgs - 1rep -PB

savage lifting well done

Magic Eight Ball

Bench Press
66kgs - 5reps (75%)
75kgs - 3reps (85%)
85kgs - 2reps (95%) (assisted)

60kgs - 5reps (drop set)
65kgs - 5reps (drop set)
70kgs - 5reps (drop set)
60kgs - 5reps (drop set)

Chins
4 x 8reps (bodyweight)
Chin ups done between the drop sets of benching to keep the aul heart rate up.

Cable Rows
100kgs - 15reps
100kgs - 15reps
110kgs - 15reps
120kgs - 15reps
120kgs - 15reps

Weighted Push Ups
15kgs - 15reps
15kgs - 15reps
15kgs - 15reps
17.5kgs - 15reps
20kgs - 15reps

Reverse Decline Crunches
3 x 20reps

Side Bends
32.5kgs 3 x 12reps

500 meter row x 3 (2:06 / 2:05 / 2:00)

Think I may have over guesstimated my 1RM on bench press, 85kgs feels like the max at the moment. Much rather be hitting the chest with weighted dips or DB benching.

Wanted to do weighted chins but couldn't find the weights belt.

Magic Eight Ball

Cycle 1 - Week 4

Squat
60kgs - 5reps
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
85kgs - 5reps

Inverted Rows
5 x 10reps

Gliding Lunges
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
Body weight - 20reps (per leg)

Stiff Leg Deadlift
80kgs - 10reps
85kgs - 10reps
90kgs - 10reps

60kgs - 15reps (drop set)

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

500m Row x 2

Well it was supposed to be my first 'deloading' day and I stupidly didn't deload on my squats.

Was pretty fatigued for most of the workout. I thought I had gotten away DOM free after those deadlifts last Thursday, but woke up Saturday morning and everywhere hurt.

Still feel like I'm recovering from last week.

Transform

take it easy remember!!!!

Magic Eight Ball

Overhead Press
30kgs - 5reps
35kgs - 5reps
40kgs - 5reps
45kgs - 5reps

30kgs - 10reps (drop set)

Banged out DB Curls (12.5kgs) between the Overhead Presses to Keep the aul body warm.

Band Pulls
5 x 30reps

Lateral Raise
7.5kgs - 5 x 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller 3 x 20reps

500m Row x 3 (2:07/ 2:07/ 2:05)

Fairly basic today, just ticking over.

Magic Eight Ball

Transform wrote: »

take it easy remember!!!!

I got a little a head of myself and was knocked back a few alright. Taking it handy for the rest of the week, don't worry. :pac:

Transform

plenty of stretching and foam rolling also - know when to hold back.

Magic Eight Ball

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 32:29

Bla, I was thinking about Christmas shopping during this workout, that should give you an idea of the intensity.

I should have changed metcons but was being a lazy bastard.

Incidentally, foam rolling my ass was the most painfull part of todays workout. :pac: