H8 Weeks.

papu

This is going to be my online log to Link in with the Boards Better Body thread.

Starting 24/3/14

Neck - 38cm
Chest - 113cm
Bicep - 37.5cm
Wrist - 16.5cm
Waist - 94cm
Hips - 81cm
Top of legs - 63cm
Knee - 40cm
Calf - 41cm
Body weight - 87.5kg
Bodyfat - 20~25%

papu

24/3/14
Food Clean

Totals 1,470 114 60 128 1,026 39

Calories Carbs Fat Protein Sodium Sugar


Workout

Cycle to work & Back 6Km 180Cals

Not Great today , everything felt very heavy, shouldn't have lifted heavy on friday and run over the weekend.

Deadlifts 120*5 140*3 160Failed 155*1
Side Bends 35*8*3

papu

25/3/14
Food Clean

Totals 1,774 143 71 141 1,267 50



Workout

Cycle to work & Back 6Km 180Cals
1km warm up and 1km warm down jog 100Cals

Bench Press + Accessory Day

Bench Press 8*50 5*65 3*75 1*80 1*85
Paused Bench Press 2Sec Hold 70*5*5
Dips BW+12 7*3
DB Flys 22.5*7*3
Bench Rows 27.5*8*3
Keiser Low Cable Chest Fly 8Resistance *8 *3

papu

26/3/14
Food

Totals 2,223 165 109 149 1,320 82
Calories Carbs Fat Protein Sodium Sugar



Workout

Cycle to work & Back 6Km 180Cals
An hour of frantic 5-aside ~500

papu

27/3/14
Food

Totals 1,858 141 78 146 1,229 43
Calories Carbs Fat Protein Sodium Sugar



Workout

Cycle to work & Back 6Km 180Cals

Squat Day

Squats 75*5 85*3 95*1
Pause Squats (2sec) 75*3*5
Deadlifts 3*60 3*100 3*150 3*160
Barbell Hack Squats 90*5*3
Romanian Deadlifts 90*5*3
DB Side Bends 35*7*3
Goblet Squats 50*5*3

papu

28/3/14
Food

Totals 2,053 137 60 96 581 33


Workout

Cycle to work & Back 6Km 180Cals x2

papu

29/3/14
Food

Totals 2,729 228 149 135 2,036 116


Workout

Cycle to work & Back 12Km 500Cals
I was also walking around for 5 Hours in work.

papu

30/3/14
Food

Totals 1,597 80 106 93 501 23
Calories Carbs Fat Protein Sodium Sugar


Rest Day

papu

31/3/14
Food

Totals 2,079 121 107 161 285 39
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

Workout: Deadlift Day( I need to move this , find it very hard to lift first thing on a monday morning)

Deadlift 60kg*5 100kg*5 115kg*5 130kg*5 145kg*5
RDL 90kg*5reps*3sets
Barbell Hack Squats 90kg*5*3
Side Bends 35kg*7*3

Squats 60kg*5*3 Very slow down , fast explosive up

Military Press 40kg*5 45kg*3 52.5kg*1

papu

1/4/14
Food

Totals 2,189 127 119 160 420 40


Cycle to work & Back 6Km 180Cals

Workout: Chest Day

5*60 5*60 7*70 5*80

Paused Bp 5*70 4*70 3*70
Db Flys 8*22.5*3
Bench Rows 27.5*8*3
Tricep Pushdowns 8*50 8*54.5*2
Dips Bw*10
Shrugs 8*25*3
Keiser Low Cable Chest Fly 8Resistance *8 *3
Keiser High Cable Chest Fly 8Resistance *8 *3

papu

2/4/14
Food

Totals 1,697 112 59 170 1,301 32
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

papu

3/4/14
Food

Totals 1,441 69 37 200 889 8
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

Press Day

Military Press 40*5 40*5 45*5 50*5

Push press 55*3*3
Shrugs 30*8*3
Farmers Holds 40KgEach Hand *30seconds * 3sets
OH Press 18*8*3
Close Grip Pulldowns 60*8*3

papu

4/4/14
Food

Totals 1,623 108 66 146 770 55
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

5 Aside Indoor Football , 60Mins. Our team only had 4 so we were run ragged, still won though.

papu

5/4/14
Food

Totals 1,592 69 73 172 934 18
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

Squat Day:

Squats 60*3 60*5 warm up
Squats 70*5 80*5 90*5
Felt really good so decided to work up to a new PB for funsies previous 110kg
Squats 3*80 100*1 115*1 120*1PB

Deadlifts 60*5 100*3 140*4
Sumo Deadlifts 90*5*3 140*3
RDLS 90*5*3
Toe to bar ,BW*3*2 ( core was quite tired at this stage)
Side Bends 25*5 27.5*5 30*5

papu

6/4/14
Food

Totals 2,368 237 116 97 1,301 31
Calories Carbs Fat Protein Sodium Sugar


Rest Day , Also had a cheat meal.

Went for 12 Minutes HIIT and almost threw it up..

papu

7/4/14
Food

Totals 1,552 79 43 203 889 17
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

Chest Day
Bench Press 50*5 65*3 75*3 80*3
Paused Bench press 60*6*2
Shrugs 20*8*3
Cable Push Downs 54.5kg*8*3
DB Rows 27.5*8*3
Tbar Rows 25*5*3
DB Flys 20*8*2 22*8*2
Keiser Low Cable Flyss 8Resistance*8*3
Keiser High Cable Flys 8R*8*4 8.5R*8 9R*8 10R*12 11R*8 (Went a bit mad here but got a good pump):cool:

papu

8/4/14
Food

Totals 1,645 133 47 163 1,146 47
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

papu

9/4/14
Food

Totals 2,042 163 57 221 893 53
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals
50mins of 5-aside

papu

10/4/14
Food

Totals 1,717 189 59 114 1,039 86
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

Deadlift Day

Deadlift 60*5 100*5 120*3 140*3 155*3 100*5*2
Sumo Deadlift 60*5 90*5 100*5 120*3
RDLs 100*5 (Hamstrings very tired) 60*10*3
Hack Squats 60*5 (Quads Very tired)
Side Bends 27.5*8*3

papu

11/4/14
Food

Totals 1,648 147 63 97 5 50
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

1 Hour of Tennis

papu

12/4/14
Food

Totals 1,437 124 63 96 250 47
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & Back 6Km 180Cals

papu

13/4/14
Food

Totals 1,491 97 80 106 546 4
Calories Carbs Fat Protein Sodium Sugar

papu

14/4/14
Food

Totals 1,537 130 38 163 887 51
Calories Carbs Fat Protein Sodium Sugar


Cycle to work & back 6Km ~180Cals

Studying for exams

papu

154/14
Food

Totals 1,987 143 81 177 7,202 57
Calories Carbs Fat Protein Sodium Sugar


Cycle to work 3Km ~90Cals
Cycled to Parcel Motel 17km ~540

papu

Gym work to be edited tomorrow

16/4/14


Been so busy I haven't had a chance to keep this up so here's a massive update post to get me back to today , all logged with myfitnesspal ,
i've also upped my calories so eating around 2100

Totals 2,419 241 75 89 5,266 42
Calories Carbs Fat Protein Sodium Sugar


5-aside 60mins

17/4/14
Totals 1,971 98 47 277 1,331 10
Calories Carbs Fat Protein Sodium Sugar


18-21/4/14
Home with the family wouldn't disrespect my mother by calorie counting her meals , kept it all reasonable (Except maybe easter) and played football with the young'uns

22/4/14
Totals 1,916 86 115 113 1,689 36
Calories Carbs Fat Protein Sodium Sugar


23/4/14

Totals 2,142 136 87 208 1,211 24
Calories Carbs Fat Protein Sodium Sugar


24/4/14
Totals 2,107 138 81 205 1,082 38
Calories Carbs Fat Protein Sodium Sugar


25/4/14
Totals 1,736 160 60 116 241 80
Calories Carbs Fat Protein Sodium Sugar

wasn't feeling well.

26/4/14
Stupid Delicious Pizza
Totals 2,772 265 105 99 2,250 14
Calories Carbs Fat Protein Sodium Sugar


27/4/14
Totals 2,085 249 87 72 1,825 14
Calories Carbs Fat Protein Sodium Sugar


28/4/14
Totals 2,296 146 106 180 1,623 46
Calories Carbs Fat Protein Sodium Sugar

Last week of 5/3/1
Deadlift
Warm up 70*5 110*5
Working set 75%*5=130*5 85%*3=145*3 95%*1=162.5*1
Back Off set 110*5*3

Rack Pulls , Decided to add these in haven't done them before
70*3 110*8 130*3 140*2*2

Romanian Deadlifts
65*8*3

Side Bends
30*8*3

Snatch Grip Deadlift with shrug , Somewhat Inspired by Hanley and Klokov :P Really liked these.
75*5*3

29/4/14
Totals 2,072 152 72 195 885 40
Calories Carbs Fat Protein Sodium Sugar


30/4/14
Totals 2,174 136 78 228 1,596 12
Calories Carbs Fat Protein Sodium Sugar

Football 1 hour

papu

1/4/14
Food

Totals 2,363 216 95 173 930 83
Calories Carbs Fat Protein Sodium Sugar


Cycle to work and back 6Km ~180Cals
1 Hour of 5-aside

papu

2/5/14
Food
Totals 1,806 141 30 102 443 39
Calories Carbs Fat Protein Sodium Sugar


Cycle to work and back 6Km ~180Cals

papu

3/5/14
Food

Totals 2,192 150 128 112 541 89
Calories Carbs Fat Protein Sodium Sugar


Hungover

papu

4/5/14
Food

Totals 2,183 144 117 140 1,560 63
Calories Carbs Fat Protein Sodium Sugar



Cycle to work and back 6Km ~180Cals

Squat Day , Week 3 . 5/3/1
Warm up 60kgx5x3
85kg x 5
95kg x 3
105kg x 1

Pause Squats
75kg x 5 x 3 2 second hold at the bottom , these felt good.

Low bar squats , Trying to be more consistent in my set up and keep everything tight on the way down. Shoulders felt a bit tight and so my wrists were sore holding the bar .

Deadlifts - Wearing my Power Perfects

60kg x 5
100kg x 5
130kg x 2 x 3

Snatch Grip Deadlifts with a shrug

75kg x5 x 3

Side Bends

27.5kg x 8 x 3

Goblet squats

50kg x 3 x 3
Core was really sore by now and keeping upright was an effort so i only went for 3 and not 5

papu

5/5/14
Food

Totals 1,841 175 78 126 1,391 67
Calories Carbs Fat Protein Sodium Sugar

papu

6/5/14
Food

Totals 2,183 172 67 214 1,544 26
Calories Carbs Fat Protein Sodium Sugar


Bit of faffin about at tag rugby training and cycling to work.

papu

7/5/14
Food

Totals 2,119 137 69 222 909 56
Calories Carbs Fat Protein Sodium Sugar


Cycling to work and Tennis today

papu

8/5/14
Food

Totals 1,047 54 37 130 466 6
Calories Carbs Fat Protein Sodium Sugar

+ 1Lb Beef burger with roasted peppers/green chillies , bacon , fried onions , aged cheddar and ginger soy glaze. Sweet potato fries. The Counter


Cycling to work and 90mins 5-aside

papu

9/5/14
Food

Totals 2,413 127 90 183 1,880 28
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and 120mins 5-aside

papu

10/5/14
Food

Totals 2,442 115 75 146 1,134 42
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back


Benching Day , Week 3 . 5/3/1
Warm up 60kgx5x2 , 60kg x1 x5 Trying to get a consistent set up going
67.5kg x 5
77.5kg x 3
85.5kg x 1Came up as quick as the others so I was happy , spotter felt a bit useless though

Pause Bench
65kg x 5 x 2 65kg x3 ,

DB Rows
26kg x 8 x 2
26kg x 9

DB Flys
22kg x 8
22kg x 6 x 2

Face Pulls
36kg x 8
43kg x 8 x 2

Tricep Pushdowns
57kg x 6 x 3

DB Shrugs
22kg x 10 x 2
22kg x 12

Keiser Cable Machine
High Cable Flys
7R x 8
8R x 8
10R x 8

Low Cable Flys
7R x 8 x 3
Snatch Grip Deadlifts with a shrug

75kg x5 x 3

Side Bends

27.5kg x 8 x 3

Goblet squats

50kg x 3 x 3
Core was really sore by now and keeping upright was an effort so i only went for 3 and not 5

papu

11/5/14
Food

Totals 2,055 204 90 103 1,123 76
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

papu

12/5/14
Food

Totals 2,060 125 73 222 1,024 25
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

M Press , Week 3 . 5/3/

Warm up 40kgx6x2 ,
45kg x 5
50kg x 3
55kg x 1 60kg M-press is gonna happen! sooon

Push Press
60kg x 3 x 3

Snatch Grip Shrugs
60kg x 3 x 3

Farmers Walks
40kg each hand x 30Seconds x3

Overhead press
20kg x 8
20kg x 5
20kg x 6

Close Grip Pulldowns
60kg x 8 x 1
60kg x 6 x 2

Lat pulldowns
45kg x 8 x 3

T bar Rows
30kg x 8 x 3

Face Pulls
36kg x 8 x 3

papu

13/5/14
Food

Totals 2,011 194 72 153 1,310 67
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

Tag Rugby Training

papu

14/5/14
Food

Totals 2,500 173 110 220 2,496 28
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

Deadlift Day , Week 1 . 5/3/1
Warm up 60kgx6 sumo 60kg x 6 conventional 100kg x3 sumo 100kg x 3 conv.
115kg x 5
132.5kg x 5
150kg x 5

Sumo Deadlifts

100kg x 3 x 2
120kg x 3 x 2

Rack Pulls

100kg x 5
120kg x 5
140kg x 5

Pause Squats

60kg x 5 x 3

DB Side Bends

30kg x 10 x 3

papu

15/5/14
Food

Totals 2,026 148 80 186 662 54
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

an hour of 5-aside football

papu

16/5/14
Food

Totals 2,479 164 91 163 686 5
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

papu

17/5/14
Food

Totals 2,370 247 109 104 1,676 31
Calories Carbs Fat Protein Sodium Sugar

papu

18/5/14
Food

Totals 2,093 206 92 121 999 125
Calories Carbs Fat Protein Sodium Sugar

papu

19/5/14
Food

Totals 2,420 205 90 201 3,071 97
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km

Squat Day , Week 1 5/3/1
Warm up 60kgx5x2
75kg x 5
85kg x 5
95kg x 5

Squats Walkouts These are pretty cool , Priming CNS for holding heavier loads on my back.
125kg x 10 seconds
145kg x 10 seconds x 2

Tempo Squats
75kg x 4 x 4

Deadlifts Variations - Wearing my Power Perfects

Snatch Grip
60kg x 6 x 2

Stiff Legged
110kg x 5 x 2

Pause Deadlifts (Pausing at the shin)
110kg x 5 x 2

Side Bends
30kg x 8 x 2
30kg x 10

papu

20/5/14
Food

Totals 2,019 140 81 177 211 35
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km

papu

21/5/14
Food

Totals 1,934 136 83 159 629 46
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km
an hour of 5 aside

Visited the FAT exhibition in the Science Gallery in trinity college and got a body comp test done. It's not that accurate i would imagine , but the BMR value is interesting

Good to know I'm close to my lifetime goal of a 350 Ohm Resistor...

papu

22/5/14
Food

Totals 2,347 169 76 235 929 38
Calories Carbs Fat Protein Sodium Sugar


walked to work and back 6km
and hour and a half of 5 aside.

papu

23/5/14
Food

Totals 2,745 243 89 226 1,037 45
Calories Carbs Fat Protein Sodium Sugar


24/5/14
Food

Totals 1,776 126 58 152 1,490 33
Calories Carbs Fat Protein Sodium Sugar


25/5/14
Food

Totals 1,798 132 78 146 2,400 66
Calories Carbs Fat Protein Sodium Sugar


Inconsistent weekend, didn't do allot for it.

papu

27/5/14
Food

Totals 2,247 188 68 218 2,024 83
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

M Press , Week 1 . 5/3/1

Warm up 40kgx6x2 ,
40kg x 5
45kg x 5
52.5 x 5


Snatch Grip Shrugs
60kg x 5 x 3

Farmers Walks
40kg each hand x 30Seconds x3

Overhead press
22kg x 8
22kg x 8
22kg x 5

Close Grip Pulldowns
60kg x 8 x 3

T bar Rows
32.5kg x 8 x 3

Seated Rows fb = weights from bottom of the stack ( no Kg markers)
9fb x 8
8fb x 8
7fb x 5

Pendelay rows
60 x 5 x 3

papu

Quick Update

I'm going to be switching from 5/3/1 to Canditos 6 week Strength Program , Diet is pretty nailed down at the moment and well be as it has been for the past number of weeks.

If anyone's interested in what these programs look like , all the details are here
http://www.canditotraininghq.com/free-strength-programs/

Powerlifting to win did a great review of it

https://www.youtube.com/watch?v=A-xH6vBzMto

I'll have to see how the 5 day split works with the other sports I play and work , but i'll surely try.
Workouts are a bit shorter so i should be able to get in the 1hr or so before work.

papu

Candito 6 Week Strength Program

What are your 1RM's for the following lifts?
Bodyweight 83.5kg
Bench Press 90kg
Squat 112.5kg
Deadlift 170kg

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 1