smaller, slower, weaker

dave80

Been weight training for 15 years (on and off)

Current stats:

Age 30
Weight 117kg
Height 6'1''
Bodyfat loads

Goals drop to a leaner 110 while maintaining strength

1rm's

Squat 200
Bench 170
Deadlift 260

dave80

Wed 9th Feb

Bench: worked up to 160 x 5
Dumbbell bench 50 x 10 x 2
Incline flye 25 x 10 x 2

Dumbbell curls 30 x 8 x 2
Hammer curls 30 x 8 x 2

Don't know where tat bench came from prob the increase in body weight

dave80

Fri 11th feb

Squat worked up to 180 x 5
Squat machine x bit of weight
Leg extensions worked up to 70 x 10

Leg curls 75 x 10 x 3

Seated calf raises s/s wit toe press

Squat equals pr

dave80

Sat 12th Feb

Smith press worked up to 40 per side x 8
Cable machine press 3 x can't remember weight
Side laterals on same machine 3 x 10
Face pulls 3 x 10

Rope Pushdowns 40 x 10 x 3
Lying extensions 40 x 10 x 3

dave80

Mon 14th Feb

No deads
Cg pulldown 100 x 10 x 3
Db rows 60 x 10 x 3
Wg pulldown 100 x 10 x 3
Seated cable row 10 x 3

Shrug machine 100es x 8
Kettlebell up row 32 x 10 x 3

Pavel66

Good to see you logging the training Dave. Looking forward to watching your progress.

I won't be lifting on 5/03. Are you?

dave80

Pavel66 wrote: »

Good to see you logging the training Dave. Looking forward to watching your progress.

I won't be lifting on 5/03. Are you?

no paul going to give it a miss this time (back is giving me trouble at the mo cant deadlift, squats are ok ebcause its more upper back where the problem lies so there ok for now), ill prob do the leinsters at the end of the year if they hold it

now tat ur training at home do you hit the gym at all?

Pavel66

Hope the back clears up soon.

yeah, I will definitely be in the Hercs regularly. I am off work on a cert this week - chest infection

Will email you when I get back, maybe meet up for a training session?

dave80

Pavel66 wrote: »

Hope the back clears up soon.

yeah, I will definitely be in the Hercs regularly. I am off work on a cert this week - chest infection

Will email you when I get back, maybe meet up for a training session?

defo arrange training session, iam thinking of maxing on the bench tomorrow have a target at the back of my mind of 180 prob just a pipe dream

dave80

Wed 16th Feb

bench 1 x 180 happy days
Db bench 50 3 x 10
cable fly 3 x 10

incline Db curl 3 x 10
Barbell wut 50 x 8
hammer curls 2 x 10

COH

dave80 wrote: »

Wed 16th Feb

bench 1 x 180 happy days
Db bench 50 3 x 10
cable fly 3 x 10

incline Db curl 3 x 10
Barbell wut 50 x 8
hammer curls 2 x 10

Strong motherf*cker :eek:

dave80

COH wrote: »

Strong motherf*cker :eek:

cheers, ive been chasing the 180 for years, just needed to get body weight up to 18st+ to do it

dave80

Fri 18th Feb

Delts

cable overhead press 3 x 10
cable side laterals 3 x 10
DB rear laterals 3 x10

Rope Pushdowns 3 x8-10
Reverse Pushdowns s/s pushdowns 3 x10

just an aul pump session

dave80

Sat 19th Feb

Quads

Leg Extensions stack 3 x 10
Leg Press wut 350 x 10
Squat Machine wut stack x 8

Hams
SL Deadlift 70, 3 x 10

Calves
toe Press 250, 3 x10

back still fooked so no squats

dave80

Mon 21st Feb

Back

Cable Row wut stack -2 plates x 8
Wide Grip Pulldown stack 3 x 10
Hammer Rows 80 per side 2 x 8
pullovers 30, 3 x10

Shrugs 3 x 10
rear delts 3 x 10

back a little better today didnt chance deads tho, ill squat friday

dave80

Wed 23rd Feb

Chest
Bench 140 x 5, 8, 7
Incline DB 42.5, x 10, 9, 8
Flat Flyes 22.5, 3 x 10

Dumbell Curls 25, 3 x 8
incline curls 20, 3 x 8
hammer Curls 22.5 2 x 10

Bench felt heavy today, must remember to not do pullovers they f*ck up my shoulders

dave80

monday 18/07

incline press 100 5 x 5
chins 3 x 10
hammer curls 3 x 10
front squat 100 3 x 5
leg curls stack 3 x 15
toe press 250 3 x 10

tuesday 19/07

mma striking 1.30 hrs

wednesday 20/07

cg pulldowns stack 3 x 10
dumbell bench 42.5 3 x 10
cs row 3 x 10
pec deck 3 x 10
pushdowns 3 x 10

thursday 21/07

mma striking 1.45 hrs

saturday 23/07

deads 180 3 x 5
leg press 240 3 x 10
split squats 3 x 10
toe press 3 x 10

dave80

monday 25/07

bench 150 x 3
incline dumbbell 42.5 5 x 10
cg pulldown 5 x 10 stack

Pavel66

Welcome back dave

dave80

Tuesday 26/07

Was suppose to do mma

But

Squats 160 x 5
Legs press 5 x 10
Legs curls 3 x 10
Toe press 3 x 10

dave80

thurs 28/07

sub-westling 1hr

couldnt hang around for the striking class, got f*ck all mma in this week, off work next week so hope to make the lunch time classes tuesday to friday

dave80

Fri 29/07

Incline bench 120 x 5

Db press 42.5 5 x 10

Ring pull ups 5 x 5

Rear delt machine 4 x 10-12

Pushdowns 4 x 10

Weight 112kg

dave80

sunday 31/07


recovery wo

agile 8

all supersetted

leg extensions/leg curls 5 x 10-15

pulldowns/shoulder press 5 x 10-15

calf raises/hammer curls 5 x 10-15

dave80

Tuesday 02/08

Bench
worked up to 140 x 5

Incline Dumbbell 42.5 3 x 10

Chins 3 x 8

Pec dec Flyes 3 x 12-15

Facepulls 3 x 12-15

dave80

Wednesday 03/08

bjj 1hr

hav a rib injury the past couple of weeks its holding back training something else, spent the whole bjj class tryin to protect it :mad:

dave80

thurs 04/08

mma striking 1.5 hrs

rib is a bit better today

dave80

Fri 05/08

Db bench 3 x 10
Hammer pulldown 3 x 10
Squat 3 x 10
Leg curls 3 x 10

felt like **** all thru this

sat 06/08

**head cold** has me fooked

dave80

Tues 09/08

bench 120 x 8

db press 3 x 10

ring dips 3 x 5-8

dumbbell rows 3 x 10

facepulls 3 x 15

abs 3 x 15

still bit weak form the aul head cold

bjj tomorro then mma striking thurs (hopefully)

dave80

thurs 11/08

Sub wrestling 1hr

mma striking 1.30hr

dave80

Fri 12/08

Knee was a bit dodgey so

Leg extensions 5 x 10-20

Leg curls 5 x 10-15

Leg press 5 x 10


Sat 13/08

Work up too late for bjj (lazy bast*rd)


Incline bench 5 x 5 100kg

Cable row 3 x 10

Facepulls 3 x 12

Pushdowns 3 x 10

Lb Upright rows 3 x 10

dave80

Mon 15/08

Cb bench 3 x 8 x 100

Db bench 3 x 10

Chins 3 x 8

Inverted Rows 3 x 10

Curl to press 3 x 10

Over tri extension 3 x 10

Abs 3 x 10

Started 'training for warriors' by Martin rooney even tho the books havent arrived yet, (got this from facebook page)

dave80

Tues 16/08

Mma striking 1.5hrs

Need to work on endurance big time!

dave80

Wed 17/08

Cat 3 hurricane

Treadmill at 10mph 10% grade 18 sec plus 1 min bag work for 9 sets

Tis hard work, should hav prob started wit cat 2 but its all abs between treadmill sprints which I hate

dave80

Thurs 18/08

Sub wrestling 1hr

Mma striking 1.5 hr

dave80

friday 19/08

rest day


sat 20/08

couldn't make it to any classes but made it to the gym to lift instead

forgot to take workout from TFW so just did this

Cb bench top set 5 x 120

Db bench 3 x 10

pulldowns 3 x 8

facepulls 3 x 15

shoulder complex 3 x 10

pushdowns 3 x 10

hammer curls 3 x 10

abs 3 x10

seated calf raises 3 x 10

total lack of lower body training the past couple of weeks, left knee was a bit dodgey from a wrestling class but grand now i think

dave80

tues 23/08

Gym

Deadlift workout upto 180 x 5

leg press worked upto 300 x 10

incline bench 3 x 5 x 100

pulldowns stack by 10,8,6

felt sh*t before this from the weekends gargle session, but was lot better after it

plan for the week:

wednesday: bjj

thursday: sub wrestling/mma striking

friday: lift at lunch break (squat and bench)

sat: bjj or sub wrestling

dave80

wed 24/08

Bjj 1hr

dave80

thurs 25/08

Sub Westling 1 hr, worked takedowns from double-under then 3 x 3 mins rounds

mma stand up 1.5hr, worked on counters by switchin stance then 3 x 3 rounds

dave80

fri 26/08

bench 127.5 x 6

DB bench 106 lbs 3 x 10

seated row 3 x 10

pushdown/facepull supperset 4 x 10-15

dave80

Sat 29/08

3 x 5 heavy bag

dave80

Tues 30/08

Squat 140 x 5

Leg press 3 x 10

Leg curls 3 x 15

3 x 3 mins heavy bag

dave80

Thurs 01/09

Incline bench 90 x 15

Db bench 3 x 8-10

Chins 3 x 8

facepulls 3 x 15

Hammer curls 3 x 10

Treadmill Sprint 30 sec on 30 off x 10

dave80

Sat 3/09

Deadlift double overhand 180 x 3

Leg press 3 x 10

Chins 5 x 5

Military press 3 x 10

Face pulls 3 x 12

Curls 3 x 10

Toe press 3 x 10

chris139ryan

thats some going getting 180kg on the bench well done and enjoy reading your improvements

dave80

chris139ryan wrote: »

thats some going getting 180kg on the bench well done and enjoy reading your improvements

cheers, i basically ate my way to the 180 bench, think i weighted 118.5 kilos on the day i did it (down to 110 now), weight training has been taking back seat the past couple of months while get back into doing martial arts again, gonna start upping the weight over the next few weeks and work towards the hercs club champs in december.

dave80

mon 05/09

BJJ 1 hr

working on sweeps from single leg and reg x guard, few rolls at the end

dave80

Tues 06/09

Mma striking 1.5hr (nearly needed the puke bucket)

dave80

wed 07/09

Bench 130 x 5

Db Bench 3 x10

cable row 3 x10

Facepulls 3 x 15

Pushdowns 3 x 10

dave80

sat 10/09

Wrestling 1.5hr

worked on takedowns from arm drags

dave80

Sun 11/09

Squat 150 x 5

deadlift 180 x 5

split squat 3 x 10

toe press 3 x 10

dave80

Tues 13/09

Wrestling 1.5hr