Hammar's GAA and strength training log

Hammar

Right il get this going
ive been reading the main fitness board and certain logs for a while
Also posted on bodybuilding.com for a bit so recognise a few from there
Stats
Age 24
Height 6'1
weight 14 stone 6 (92KG)
Bodyfat around 17/18 mark %

Lifts max
Bench(with some bounce) 110KG
Squat(havent maxed in months) 130KG is comfortable for a few reps
Deadlift 175KG
OHP 80KG

Training schedule at the minute looks like

Monday

Heavy Bench/Light Deadlifts(from 6 inch platform) plus accesory lifts such as bicep curls etc etc.

Tuesday
Sprint /GAA Training

Wednesday
Heavy Deadlifts/OHP

Thursday
Heavy Squats/Lunges

Friday
GAA Training

Saturday/Sunday Rest

This will all change next week as Club league starts and il eligable to play on 3rd team this year,so with a game Saturday and also a game Sunday, il have to restructure my training to aid recovery. Any ideas guys?

Hammar

Wednesday,doing squats instead of deadlifts,as i done alot of volume on Light deadlift day on Monday.

Squats(KG)
bar x 5
50x5
60x5
70x3
80x5
90x5
100x5
110x3
120x4x2
120x5
130x2
132.5x Fail(had safety bars set too high which resulted in a good morning style movement coming up,so dropped it)
Will try it again Monday,when im fresher.

CGBP
60x 8
70x6
80x4(found it heavy)

Hammar

Thursday

Light gym session
12 Minutes bike

Deadlifts
110kg x1 x2
130KG x1 x2
150KG x1x2

Decline bench
80kg x 6
90KG x3

GAA Training session:
Speed endurance Interval training tonight,which consisted of
25 seconds power running followed by 25 seconds rest for 6 minutes around a little square,on a quagmire of a field.
It was not nice to be put it plainly.
This was followed by ballwork
Followed by More Interval training,
40 seconds on 40 off for 5-6 minutes.
We Finished off with ballwork.
My legs are in bits today.

Hammar

With exams
in two weeks
Ive really slacked off with the training.Been demoted to thirds in Gaelic team,whereas 2 years ago,i was on senior team.
Getting ridiciously lazy,ive been researching powerlifting and strongman,aswell,i think id be interested in competing.

Bench(Tuesday)
50KG 10 reps
60 KG-10 Reps
70 KG-10-Reps
80 KG-8 Reps
100 KG-3 Reps(felt hard)

Deadlift
Wednesday
100KG- 5 Reps
120KG-1 Rep
130KG-1 Rep
150KG 1-Rep
160KG 1-Rep(max is 175,and this felt easy)
130KG 1-Rep
100KG1-Rep

Squat
Thursday
60KG-3 Reps
80KG-3 Reps
100KG-2 Reps
120KG-1 Rep
130KG-2 Reps(wearing a belt which is far too tight for my fat ass )
suprised with how easy this felt,id say if i organised my training correctly id be repping this easily soon enough)

Cardio(Thursday)
25 minutes cross trainer
16 Shuttle runs(150 Metres)

Im thinking of a starting a strongman split,week starting April 26th.

Hammar

This week, last workout until this day week due to exams.
Monday
OHP(Push Press)
60KG 2x5
70KG 1x5 1x3
75KG 1x3

Shoulder Press seated(Dumbells each hand)
22.5 1x8
25 1x6
30 Fail(dont know what went wrong there)
32.5 1x3(felt ok after some rest)

Bench Press
60 x 10
70 x12

Bicep Curls/Lat Pulldown/Seated Row accessory work)



Wednesday

Squat(KG)
60 5x2
100 3x2
110 1x2
120 1x2
130 1x1(felt heavy)
132.5 1x1(felt extremely heavy)

Deadlift(KG)
100 1x2
110 1x1
120 1x2
130 1x2
150 1x1
160 1x2
170 1x1(fairly heavy but very manageable)
180 Fail(barely even got it off the floor)

starting a new programme next week,when i finish college for summer.

Hammar

Ok thats the exams done and dusted.
Need to put a program together for the summer,starting Monday.
I was thinking of going over the basic gym strongman beginners programme outlook from Ontariostrongman.com,but modifying it slightly due to equipment and gym rules.

Hammar

Jim Wendlers 5-3-1

This week according to wendlers calculations
Bench(Max taken at 100K)
Set 1, 65 KGx 5
Set 2, 75KG x 5
Set 3, 85KG x 5+

Deadlift
(Max taken at 170)
110x5
127.5x5
145 x 5+

OHP
(77.5 taken as max)
50 x 5
57.5 x5
65x5+

Squat
(max taken as 132.5KG)
85x5
100 x 5
112.5x5+


+accessory work.
Looking forward to this,

Long term goals
are 140(308) Bench
182.5(400 squat)
230(500 deadlift)
Then hopefully competing.

Current stats
110 Bench
135 squat
175 Deadlift.

Hammar

Diaster of a week,worst week ive had in a long time
ive had 5 different injuries this week from 2 hard football trainings
Wrist/shoulder/Hip problems
Its put paid to starting Jim Wendlers 531
i gave it a go,but didnt get anywhere close to what i wanted.

Bench
Set 1, 65 KGx 5-Easy
Set 2, 75KG x 5-Easy
Set 3, 85KG x 5+- i usually get 10+ on this,but only got 7


Deadlifts

110x5-Easy
127.5x5-Not great,grip wasnt good at end(i havent deadlifted over 3 reps in 12 months)
145 x 5+ - found it tough, got the 5 and my grip was shot(never done anymore than 3 reps over 140KG,usually work in singles)

OHP
50 x 5-Easy
57.5 x5-easy
65x5+ - got 8,last 2 hard,i think i should have gotten 2 more.

Squat-couldnt squat to normal depth due to hip problem,The first set hurt like hell
85x5-difficult
100 x 5-difficult
112.5x5+ -got 5,didnt even try for more,as my hip was shot,hopefully il have a better week next week.

Accessory work,tommorow night(Friday)

Hammar

Just returned to proper gym work from ankle ligament damage the last week

Current stats include
Bench 100KG
Squat 137.5KG
Deadlift 170KG

My Bench has dropped 10 KG,but Squat and Deadlift have stayed the same over the period.
I will also be logging my Gaelic training,running on here aswell.

Monday 28th June
(Squat) (KG)
60 x5
80x3
100x1
120x1
135x1(found this quite easy to be honest)
120x1
110x1
100x1
60x5

(Bench)
Incline Dumbell
37.5 x8
37.5 x8
37.5 x6

Flat
37.5 x 12
37.5 x 10


Tuesday 29th June
Kroc Rows
tried these out with
32.5KG dumbells
8 on each arm
4 sets

Shoulder press
15Kg warm up
27.5kg X8
32.5 x 3(cannot seem to go above this)

Gunshow
cant remember,a good few sets


Wednesday 30th June
Squats
60x5
80x3
100x1
120x1(Tougher than it should have been)
137.5( a real grinder,good to be back over the 300 pound mark for squats again)
110x 1
100x1

Cross Trainer
25Minutes

Hammar

Thursday 1 July

Deadlift(off blocks)

100x5
120x3
140x5
150x1
160x1
170x f**k you, grip was gone at this stage,calluses all burst open.
It flew off the ground,the grip on my right hand went when i tried to lock it out.
Perhaps next time i should leave out the 150/160 singles.

Friday/Saturday/Sunday
Off,went on the beer

Monday 5th July

Squat
60 x 5
80x3
100x1
120x1
140x1(real grinder)
120x1
110x1
95x1x2

Dumbell Incline Bench
37.5 x8x2
x5
x6

Bench
90 Kg x5

Hammar

stepped on the scales tonight and weighed 106.7KG :eek: :eek: :eek: :eek:
That has to be mostly water weight because ive put on no body fat,and if anything lost some. i cant bench my bodyweight at the moment :mad:
Theres no way i put on 10/12 KG in muscle.I was around the 15 stone mark (95KG) a few months ago.

Saturday workout
Squat (for depth)
60x5
80x5
95x5
100x3
110x3
120x1
110x1
100x1
60x5

Deadlift
100KGx1
120KGX1
140KG x1
150KG X1

Monday
Bench
Dumbell flat
37.5KG
1x12
1x10
Incline
1x8
1x6

CGBP
60X8
70X8
80X4

Lat pulldown
3 sets

Lying Tricep extension using E-Z bar
15KG plate each side
3 sets of 8

Cross Trainer
40 Minutes
500 something calories.

Hammar

Tuesday 13th July

25 metre speed endurance runs(70%)
x2
x4
x6
x8
x10
x10
x10
x10
x12
x12
x12

Cross Trainer
500 calories

Hammar

Monday 19th July

Squat
60x5
70x5
100x3
110x3
120x3
122.5x3
120x1
110x1
100x1x2
80x1
60x1

Cross Trainer
400 calories

Tuesday 20th

Off

Wednesday 21st

upper body
Bench 37.5 Kg dumbells on swiss ball x 3 sets
Triceps
Bi's
Did some viking presses using the seated shoulder press machine,got some looks
Also done some over head presses using the standing calf raise machine.

Thursday 22nd

off

Hammar

Friday 23rd July
Dumbell Bench
17.5's warm up
30's x3
37.5 x2

work sets
41KG's x 5
x 8
x 6

46KG's x 4
x 2

Lat Pulldown 4 sets

First ever time benching dumbells over 37.5kg
46's felt like 110KG did on the barbell bench months ago,very heavy
41's were grand.
Going to bench twice a week,Once again on Monday
i want the 51's for reps before i go back to barbell bench.
Squat and "Deadlifts for reps" tommorow.

Hammar

Monday 26th July

Conditioning session

Skipping and Pad work 30 Minutes
followed by Cross Trainer 400 calories

Tuesday 27th July

5.2 Mile run in 52 minutes,slow enough pace i know,just to get some stamina back,Going to try and knock 2 minutes off each one of these.

Hammar

Wednesday 28th July
Dumbell Bench
41KG dumbells
x10
x8 (5 sets)
x7

Latt Pulldown
4 sets

Tricep work.

Hammar

Couldnt train much this week due to matches
Monday
Bench and all accessory movements

Tuesday
OFF

Wednesday
Game

Thursday
Game

Friday
Had football training,so Bench and accesory movements,nothing too heavy

Saturday
Deadlifts 9 sets(working on my terrible grip,so im increasing by 2.5KG every session,my sets for 5
done 130KG and 132.5KG for 5
grip was shot after the 5 on both,even though ive enough strength in my back/legs for id say 10/12 at each weight)

Squat 9 sets
squatting again Monday,so went light,only up to 115KG.

Sunday
Game(wasnt playing)
5.2 Mile run tonight.

Plans for next 4 weeks
squats, going to start 531 on ,and introduce front squats to my programme
deadliftsstick on 5reps (increasing weight by 2.5KG every session,until i reach 160x5)
Bench,sticking with dumbbells,until im repping 51KG dumbells (8-10 reps),
then il return to Barbell bench.
currently doing 41KG by 10,and 46KG by 6

OHP, shoulder press,dumbell snatch,viking press,variations each session.
looking to rep 37.5KG dumbells shoulder press,before returning to barbell push press.
Once i get my stats to what i consider respectable,il start a more advanced regime.

Hammar

Sunday 8th
2.6 mile run(legs were in agony)
30 minutes crosstrainer

Monday 9th
Dumbell bench
41KG
x11(PR)
x9
x7

Lat Pulldown
Triceps
Biceps

Tuesday 10th

off

Wednesday 11th
Squat
60, 100, 110 x5
120x2
100,115,122.5 and 125x1
(120 feels heavy whereas 110 feels light)
531,wouldnt work on squatting right now, as id need 125x5,id struggle to get it by 3.

112.5 5x5 next week,and increase it bit by bit

Dumbell bench on swiss ball
41KG x 8 (PR)
x6

Thursday 12th

Seated dumbell shoulder press
12kg-warm up
15kg warm up
22.5 x 5
30 x 6
32.5 x6 (PR)

Dumbell snatch(30 seconds rest in between)
32.5kg 5R 5L
4R 4L
3R 3L

37kg 1R 1L
3R 3L

Deadlift
100x5
120x3
135x5(grip is impriving slightly) 137.5 and 140 x 5 hopefully next week.
140x1x2

Friday 13th
some cardio on cross trainer later on.
30-40 minutes.

itsallaboutheL

you benched 82kg on a swiss ball and it didn't explode?

the drifter

itsallaboutheL wrote: »

you benched 82kg on a swiss ball and it didn't explode?

If one can hold you up L it can hold anything up...

itsallaboutheL

the drifter wrote: »

If one can hold you up L it can hold anything up...

WTF would i be doing on a swiss ball?

Hammar

itsallaboutheL wrote: »

you benched 82kg on a swiss ball and it didn't explode?

no it held 82kg plus 98KG of me pretty easily.
Now that you brought it up,im quite intrigued as to how much it can hold..

Hammar

Saturday 14th
League Game

Sunday 15th
Rest

Monday 16th
Rest

Tuesday 17th
Championship game

Wednesday 18th
Cross Trainer 25 minutes 342 calories
Dumbell bench
warm up
15x10
25x5
32.5x3
Work sets
43.5 x7
43.5x 7
43.5x Fail(right arm gave out on first rep,and dumbell fell straight onto chest)
43.5 x 6

Barbell bench
60x5

Im in absolute agony,shoulder,chest and triceps are dead,the move up in weight was a killer,too shattered to do any accessory work)

Hammar

Thursday 19th

Crosstrainer 475 calories

Squat
warm up
60x5
80x3
100x3

worksets
112.5 5x5

first day of 5x5,it was tough seeing as im on a calorie deficit.
il be sore tommorow.
Depending on how i feel,i may try 115 (5x5) on saturday.

Dumbell Shoulder Press
warm ups
15sx8
22.5s x 5

worksets
32.5s x4
32.5's x5
32.5'sx6

25's x10

Hammar

Friday 20th
60KG light deadlift x tonns of reps, to try and loosen out the hamstrings after Thursday squating.

Light stuff to get the blood moving.

400 Calories on cross trainer

I had intended to go for Bench/Deadlift/lightish squat day today(saturday) but i dont think il be in any shape to do so.

Hammar

Saturday 21th

OFF

Sunday 22nd

OFF

Monday 23rd
Dumbell Bench
warm up
15's 25's and 32.5's 1 set each

43's x 8
x7
x7
x7
x6

Incline
32.5 x10x3

Tuesday 24th
Cross Trainer- 500calories

Wednesday 25th
Cardio:
Temp runs (25 metre circuit),up and down=2
x2
x4
x6
x8
x10 (3 times)
x12
x14
x16

Cross Trainer 400 calories

Gym work
:Deadlifts
100x3
100x5
120x3
140x5
142.5x5(grip was solid and has improved alot) best 5 rep ever was 145 when my max was 175 KG.

ended with 2 singles with next workout weight
145x1 x2
147.5x1x2

Mondays worksets are 145x5 and 147.5 x5

:Seated shoulder press
22.5's x 8
32.5 x 4(felt a twinge and left it at 4)
25's x 8x3(felt light)

Band work for shoulder
some bicep work aswell.
Tommorow is 115kg 5x5 on squat and some benching if im up to it.

Hammar

Im in the middle of 115KG 5x5 as we speak, with one set left and im dead, I have some benching after this aswell.
Anyone have any suggestions for recovery food?im thinking a 16.5 inch Sausage/Bacon/Mushroom/ Egg/peppers pizza from Mizzoni's

Hammar

Lovely Beef Lasagne,about 900 calories in it.
Absolutely shattered after the 5x5 on squats,even if 115 is fairly light.
The first set,i wasnt happy with depth,as i was just parallel,
The last 4 sets were good depth wise.
I didnt do any benching.
3rd team game Saturday
2nd team game Sunday,so off now until Monday.

Hammar

Monday 30th and Tuesday 31st
10x10 40 metre temp runs.
1100 calories on cross trainer
3 sets of Incline Bench
25'sx10
41'sX6 PR
37.5'sx11

5x4 100KG deadlift.

Proper session later tonight.

Hammar

Wednesday 1st
Dumbbell bench
43.5's x 8(easy)

46's
x4 (couldnt lock out 5th one)
x4(again couldnt lock out 5th one)
x2(arms gave way on first rep,so had to reset and then pumped out 2 reps)

Deadlift
100x3
120x2
140x1

145x5
147.5x5 (5 rep PR)
150 two easy singles to finish.

150 and 152.5 x 5 next week.


117.5 5x5 squat tommorow alongside shoulders/football training.

Hammar

Thursday 2nd

Football Training,moderately hard
Friday 3rd

Off

Saturday 4th
Match

Sunday 5th
Cross Trainer 650 Calories

Monday 6th
Cross Trainer 505 calories

Squats
warm up
60x5 x2
80x3
100x3

117.5 5x5
Hardest squat session ever,with some ugly ass attempts on rep 5 of set 3/4/5.

120KG 5x5 on Thursday/Friday


Bench Press
50KG 5x3
Incline dumbell bench
37.5's x8x2
41'sx5

Lat Pulldown 3 sets

Hammar

Tuesday 9th September

Cross Trainer 600 calories

Dumbell shoulder press
20'sx 8
32.5's x5

Dumbell hang snatch/snatch or whatever you want to call them
27.5's 1L 1R
32.5's 1L 1R
37.5's 3L 3R
41's X X
37.5's 2L 2R
41's X 2R PR
Never done anymore than 37.5's, Left arm came nowhere close however.

Band work for shoulder.

Hammar

Wednesday 8th

Cross Trainer 600 calories

Thursday 9th

Cross Trainer 500 calories

Friday 10th

Off

Saturday 11th
Cross Trainer 600

Deadlifts
60x5x3
100,110,120,130,140 Kg x3

Sunday 12th
Cross Trainer 600 Calories

Monday 13th
Cross Trainer 900 calories

Deadlift
60 x 5
100x3
120x3
140x1
150x5 PR(Felt very easy,id say id have been good for 8,but i shut it down as im deadlifting 152.5 x5 later this week)
140,120,100x1

Incline dumbell bench
12.5's x 5
25's x 5
32.5's x5
41's x 6

Barbell Bench
tried out 90Kg for 2 reps,to see how it felt,feels light.
Bench and Deadlifts either Thursday/Friday

120 5x5 squat and OHP with accessories,tommorow or wednesday(not looking forward to the squatting )

Hammar

Neck Strain and Shoulder problem, got from SLEEPING :mad: kept me from doing any heavy stuff from Thursday-today

Done
16 sets of light squats Saturday
10 sets of light deadlifts
9-10 sets of light dumbbell bench

2,000 calories off Cross Trainer in that time aswell.

Wednesday 22nd
Deads
60x5

80x5
100x3
120x3
140x1
152.5 x5(PR)
140X1
120X1
100X2

Dumbell Bench
15'sx8 25's x 5
37.5's x5

work sets
46's
x3(arm gave way on 4th)
x5 (PR)
x4
x4
xFail(couldnt even get them up once,and no-one in gym to spot me)

I cant wait until i get down to 12-15%,so i can eat myself(somewhat healthily)to 18 stone.

Hammar

Thursday 23rd

Cross Trainer 750 Calories

Friday 24th

Shoulder Press(Dumbbells)

12.5's x 5
20's x 5
25's x8
27.5's x 5(not sure what happened there)
27.5's x 8 x2
32.5's x 4(shattered at that stage)

Band work for shoulder

5 Sets of Seated Row

Leg Extension 4 sets

Leg Curl 3 sets

Squats
60x6x2
80x5
100x3

work sets
120 5x5
Added belt for last two sets,(normaly train beltless)
They were the two best sets aswell.

Cross Trainer
700 Calories.

Hammar

Saturday 25th
700 Calories, Cross Trainer

Sunday 26th
Off
Monday 27th
Off
Tuesday 28th

900 Calories, Cross Trainer

Wednesday 29th

1,000 Calories Cross Trainer

Deadlift
60, 80, x 5
100,120,x3
140,150,x1

155x5(easy,160x5 is there next week)
140,120,100x1

Dumbell Bench

15's,25's 37.5's x 5

46's
xFail(set up was wrong)
x7(PR)
x5

left it at that,Benching again Saturday

Thursday 1st

1st of October,
started the cardio binge early september,to reduce bodyfat from 18-20% to the low teens.
Clothes are far looser,Hydroxycut has helped. Still not where i want to be however. Strength has increased though which is good.

500 Calories today on Cross Trainer

122.5 5x5 squat and Shoulders tommorow

Hammar

Friday 2nd October

Cross Trainer
52 Minutes
900 Calories

Shoulders
Dumbbell press
20's x 8
30's x 8
x 8
x6

Dumbell Row (30KG)
3x8

Curls(3 sets done straight after each other)
20's x 5
12.5's x 8
4's x 12

Squats
Warm up
10KG plate x 8
15KG plate x 8
20KG plate x5

60x5
80,100 x 3
110x1

122.5
5x5

f**kin squats

Hammar

Saturday 2nd

Off,couldnt get out of bed after squatting the night before.

Sunday 3rd
Cross Trainer
8-900 calories

Monday 4th

Off

Tuesday 5th
Cross Trainer
900 Calories

Wednesday
Cross Trainer
500 calories

Dumbell Bench
15's,22.5's, 32.5's, 37.5's x 5

46's
xFail( right arm gave way pulling me off the bench,much to the laughter of those training with me )
x5+1 assisted
x6
x5

Incline
37.5 x7x2
22.5x8

Lat Pulldown,lots

Hammar

Thursday 8th

Cross Trainer-800 calories

Friday 9th

Mixed day weight wise

Dumbell shoulder press
12.5's,17.5's x 8

32.5's x 8(PR)
x 7
x 6
35KG dumbells next week

Deadlifts
60,80x5
100,120x3
140,150x1

Mistakenly attempted 160x5 instead of 157.5x5,which was what i was to do according to my prgramme
I got 160x3 from 5 attempts,as my grip just didnt want to know tonight.
1st failed rep on first attempt,grip went just before lockout I got the next 3 reps easily enough(although the grip always felt a bit dodgy) and on final attempt, 2nd failure occured as my grip went just as the bar went came up past my knee.
its still some sort of PR,so il count it,but not a good night allround.
160x5,Tuesday night before the football.

Finished off the deadlift session with
140,120,100x1

700 Calories on Cross Trainer.

Hammar

Saturday 09 October

Squats
10 KG plate 1x5 1x8
15KG plate 1x 8
20KG plate 1x8


60KG 1x1 1x5
80KG 1x1 1x3
100KG 1x1 1x3
110KG x1
120KG x1

125KG 5x5,felt good,no problems
i wonder what my 1RM is right now....

Hammar

Sunday 10th October
Cross Trainer 700 calories

Monday 11th

off

Tuesday 12th

Dumbell bench
32.5's 37.5's x 5

46's
x7
x5
x4

Incline
12.5's 17.5's x 8

32.5's x 8

37.5's x 8
x7
x5


Close Grip bench
60 x 8
70 x 6 x 2
75 x 4(Doms city at this stage)



Latt Pull down machine
3/4 sets

Gun show

Cross Trainer 700 calories

Wednesday 13th
Cross Trainer 500 calories.

bestleftfull3

well lads


am 19 5 foot 4 roughly slight build wigh about 9 stone starting in the gym this weekend to bulk up for the winter and get very fit

any ideas on a training programme wat i should focus on??
tanks

Hammar

Thursday 14th October

Deadlift
In and out in 35 minutes before gym closed.

70 x 5 x 2
100 x 4
120 x 3
140 x 1
160 x 5 PR This was my goal when starting 1x5 heavy set per workout,im going to continue this,until i stall,hopefully i can get 170-175 x 5 . 160 felt light tonight.

Finished with
150,130,110,100 x1

Squats/Lunges/Shoulders on Saturday

Hammar

bestleftfull3 wrote: »

well lads


am 19 5 foot 4 roughly slight build wigh about 9 stone starting in the gym this weekend to bulk up for the winter and get very fit

any ideas on a training programme wat i should focus on??
tanks

Erhm,with regards to Diet/Nutrition if you want to bulk, read this sticky,you should have enough information to start bulking up and get fit.

http://www.boards.ie/vbulletin/showthread.php?t=2055963342


With regards a programme.
Have your gym Instructor at the gym you will be going to,to do you out a programme,and Make sure that they show you how to do the lifts correctly and safely!!.
Make sure the programme is based around the following compound lifts:

Squats
Deadlift
Lunges
Some sort of Shoulder or Overhead Press(either dumbbell or barbell)
Bench Press(either dumbbell or barbell)
These should be the core lifts of any programme.

Its crucial you insist on this,as many gym instructors(especially in big corporate gyms from what ive seen)will leave their members on light machine weights and not bother showing them the Core lifts.

You will need to start very light ,and gradually increase the weight bit by bit as you get stonger.
If you have any questions,either PM me or ask on this log.

bestleftfull3

thanks mate !!starting today gona be going three times a week !!im fairly fit as it is just badly need to bulk up and get stronger !!

Hammar

Friday 15th October

Off

Saturday 16th October
went to gym 20 minutes after i woke up,reminded to self,never do this for squat!!! 500 ml of Redbull and two bananas didnt help

Dumbell shoulder press
10's 15's and 20's x 5
25's x 5 x 2
30's x 5 x 2

Squats
5,10, 15,20 Kg plate x 6

60x5
80x3
100x1
110x1
120x1

127.5 5x5
It was messy,had to rerack for 10/15 seconds 4/5 times during last 4 sets,but took next to no rest,so il count it,worst squatting session in a long time.

40 minutes Crosstrainer, 600-700 calories.

Sunday 17th

off

Hammar

Monday 18th
off

Tuesday 19th

Cross Trainer 700 calories

Wednesday 20th

Cross Trainer 800 calories

Got to gym with 35 minutes left,so a nice quick and easy session
Bench
60,70,80,90 x 3
100x1

Deadlift
100,120 x 3
140 x 2
162.5 x 4

Some Curls

Hammar

Thursday 21st

Bench
72.5x5
75x5
77.5x5
80x5
82.5x5
85x5

(Easing back into barbell as ive been dumbell benching only for the last 3/4 months)

Plate Lunges for warm up (both legs obviously)
5KG Plate x 5
10KG Plate x 5
15KG Plate x 5
20KG Plate x 5

Barbell Lunge
30KG x 5
40KG x 5
50KG x 5
60KG x 5

Great exercise robbed from COH's log ,left leg is a bit stronger than right leg,but i didnt have problems with any set.
Il try 70 the next day.


Bent Over Row(havent done this in months,so excuse the low weight)
60x5x2
70x5
75x5
80x5
85x5
90x5
100x5(add belt)

Cross Trainer 50 Minutes 800 Calories.

Hammar

Friday 22th October

Off

Saturday 23rd
Cross Trainer 750 Calories

Deadlift
60x5
80x3
100x3
120x2
140x1
150x1
162.5x2(hamstrings were in agony from thursday night,so didnt attempt the 5)

Dumbell shoulder press
12.5,20,25,27.5 x 5
32.5 x 4 x 2

Seated Row
4 sets

Tate Press
15'sx10
20's x 8
22.5's x8

Sunday 24th
Off

Monday 25th

Cross Trainer 750 calories

Tuesday 26th
Bench
60x5
70x5
80x2

87.5,90, x 5
Easing back into barbell bit by bit,neither were any trouble.

Dumbell Incline
37.5x5x2

Lat Pulldown
loads

Tate Press
20'sx8x2
25's x 8x4

CGP
70X5X2
80X5X1

Gunshow

Cross Trainer
650 calories.

Wednesday 27th

Squats
plate 5kg,10KG,15kg,20kg x 5

60x5
80x5
100x3
110x3
120x1

130KG 5x5(easy,every rep was solid,the week off really helped)

Speed deadlifts
90x3
110x3x2

Lunges
15KG plate 2x5
20kg plate 3x5

Hammar

Saturday,Sunday, 30/31'st October and Monday 1st November
off

Tuesday 2nd October

Dumbell bench
12.4's, 17.5's, 22.5's 27.5's and 32.5's x 8

CGBP
60x8
70x6
80x4

Lat Pulldown
4 Sets

Tricep work

Wednesday 3rd November
Dumbbell snatch

32.5's 2x5(each arm)
37.5's 2x5(each arm)

Dumbbell Clean and Press
46 KG
Right-2 Clean and 2 Press
Left- 2 Clean and 0 Press(not even close)

Seated Row
5 Sets


frontal raise
3 sets

Dumbell shoulder press
25's (2x8)

Thursday 4th
Off(College work)

Friday 5th
Off(due to work)

Saturday 6th
Squat
Warm, up
Plate Squats
5Kg x 5
10 x 5
15x5
20x5

Proper Squats
60x5
80x3
100x3
110x3
120x3

Work Sets
132.5 5X5(absolutely delighted with how my squat is going,every rep was below parallel to powerlifting depth)

Bench
72.5 x 3
80x1
90x1
95x5(easy enough)

Sunday 7th ,Monday 8th

Off

Tuesday 9th
Bench

Dumbells
37.5's (3x6)

Normal Bench
80,90,92.5,95 and 97.5 x 1
(all easy reps)

Latt Pulldown
6 sets

CGBP
80x5x2

Tate Press
12.5's x5
15's x 5
17.5'sx5
25's x5
27.5's x 5

Wednesday 10th

After a Two week break
Tonight was deadlift night

60x5
100x3
120x2
140x1
150x1

162.5 x 0 :mad: :mad: :mad: :mad: :mad:
2 weeks after 160x5x1,and i couldnt do one rep because of my **** grip.
Im sure there are hundreds of 12/13 year old girls in this country with better grip than me :mad: :mad: :mad: :mad: :mad:
On my only attempt at this weight,the 162.5 came up easy,but as usual when i tried locking out,im left holding the bar with my baby finger,ring finger and middle finger on each hand,as my index finger and thumb on both hands always come lose. I am getting seriously pissed off with what used to be my favourite lift.

As my gym doesnt allow proper chalk,
Im left with either liquid chalk and /or straps option.

Finished off with Lunges(reps each leg)
50 x 5
60x5
70KG x 3(PR)
more left in the tank,but i just wanted to get out of there.

Hammar

Ok
il update this

weight is now 97/98 KG

Bench Press max is 105KG,(failed 110 and 107.5 last week)
Squat, 137.5 5x5 was done easily last saturday(every rep was deep)
Deadlift,160x1x5 three weeks ago,yet my grip failed at lockout on 4 attempts at 162.5 two weeks ago. ghey :mad:
Lunges,up to 80KG x3(easy)

Squatting and Lunges are doing great,increasing with weight all the time
My bench is pathetic
That hot chick from Harry Potter can probably deadlift more than me.
I have a problem with my left shoulder,as it keeps on giving way on incline dumbbell presses and shoulder presses.
Chiropractic help is needed.