Pazlog

  • Thread starter Thread starter PAz
  • Start date Start date

PAz

PAz

PAz

Soldato
Joined
18 Oct 2002
Posts
6,566
Location
Beds
Pazlog - Lifting/Thai Boxing/ToughMudder2013

Not much of a poster here these days but think I'll start a log as made a new years resolution to actually record my training for a change.... :-) Just need to keep motivated to update it...

Lifting Goals by end of 2013:
Bench 145+
Squat Anything above my old 160 with no injury
Deadlift 210+
Push Press 110+

MT Goals by end of 2013:
Regularly train and try and have at least 1 competitive bout

Additional:
I'm signed up for Tough Mudder 2013 in May so this will be a good incentive for me to keep the cardio going and not just relying on turning up to MT to get the lungs working.

Doing a modified 5x10 workout at the moment.

Monday 07/01/2013 Back/Bi

Gym was rammed. Impossible to do anything. Wanted to start with chins but no chance.

BOR
WU x 20
WU x 20
70 x 10
80 x 10
80 x 10
80 x 10
70 x 13

DB ROW
Heaviest DB I could get to start with was 30 :(
30 x 15
30 x 15
40 x 10
40 x 10
40 x 8

LPD Wide OH Grip
75 x 8
75 x 8
75 x 6
Drop: LPD Close UH Grip

Seated Cable Row
67.5 x 12
75 x 10
80 x 6 / 60 x 8

EZ Bar Curls
30 x 12
40 x 10
40 x 8
40 x 6

Single Arm Machine Preacher
25 x 10
30 x 8 / 20 x 10

Finisher: Skipping / abs / push up combination for 10 minutes
 
Last edited:
Tuesday 08/01/2013 AM Cardio
Spinning Class

Tuesday 08/01/2013 PM Legs

Leg's were feeling it from a hard spinning class this morning so this was going to be interesting...

Squats
Bar
60 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Lost form on the last few reps, particularly on the last set, but powered through.

Sumo DL
Bar
100 x 8
120 x 8
120 x 8

Too easy even after that squat volume

Leg Press
150 x 20
200 x 10

Leg Extensions
Drop Sets (8,8,8,8) x 2

Seated Calf Raise
65 x 10
65 x 10
65 x 10

Not doing a spinning class and legs on the same day again :p
 
Last edited:
Wednesday 09/01/2013 Chest/Tri

Rubbish. Only had 40 minutes but if I didn't go today I wouldn't get in until Sunday.
Warm up was only 20 push ups due to time :(

Incline Bench
70 x 10
70 x 10
70 x 9

Decline Bench
70 x 10
90 x 9
90 x 10
80 x 8
70 x 7

Arnold Press
20 x 12
22.5 x 10
22.5 x 8

Incline Chest Fly
22.5 x 10
22.5 x 10
17.5 x 10 / 15 x 7

Rope pulldown
Lvl 3 x 10
Drop Lvl 4 x 6, Lvl 2 x 8
Drop Lvl 4 x 5, Lvl 2 x 8, Lvl 1 x 3

Single arm pulldown
Drop Lvl 2 x 10, Lvl 1 x 10
Drop Lvl 2 x 10, Lvl 1 x 10


Really hate the cable machines at DW.
 
Friday 11/01/2013 Back/Biceps B

LPD UH Grip
80 x 10
90 x 10
90 x 10
90 x 11

T-Bar Row
80 x 10
80 x 10
80 x 10
90 x 10
100 x 4 / 80 x 4 / 80 x 2

Cable Single Arm Row (Thanks LiE et al, nice exercise)
40 x 10 easy
50 x 10 easy
60 x 10 tough

ISO Row drop set
Drop 10,10,10,15
Drop 10,10,10,20

Reverse Curls / Hammer superset
Curl 40 x 12, DB 15 x 8
Curl 40 x 9, DB 15 x 7
Curl 40 x 8, DB 15 x 5
 
Saturday 12/01/2013 MT Open Mat

2 hours of pad and sparring. That was hard today as I skipped Thursdays sparring class.
 
Sunday 13/01/2013 Legs

Squats
60 x 10
80 x 10
100 x 10
110 x 10
120 x 5
Drop 100 x 5, 80 x 8, 60 x 10

Barbell Step ups
60 x 10
70 x 10
80 x 10

Lying Hamstring curls single leg
45 x 8
45 x 8
55 x 8

Calves
75 x 12
75 x 12
75 x 12
 
This volume and training frequency is starting to hit me.

Monday 14/01/2013 Back/Biceps A

BOR
WU x 20
WU x 20
70 x 10
90 x 10
90 x 7
80 x 9 (horrible form last few)
70 x 10

DB ROW

50 x 10 BOOM felt really strong
50 x 7 Not so strong :D
40 x 10

Pull Ups (LPD busy, with a queue lolz)
BW x 6
BW x 6
BW x 5

Lying ISO Row
35 x 15
50 x 10
60 x 10

Oly Bar Curls
30 x 10
30 x 10
30 x 10

Pinwheel curls

15 x 10
15 x 10

I felt so gay doing these.

Single Arm Machine Preacher
25 x 10
30 x 8 / 20 x 10

Looking forward to going to Poland on Thursday for a few days R&R.
 
Tuesday 15/01/2013 Chest/Triceps A

Decline Bench
WU x 20
60 x 10
100 x 10
100 x 10
100 x 7
90 x 10

Incline DB
32.5 x 10
42.5 x 5
32.5 x 10
32.5 x 8

Arnold Press
20 x 12
20 x 12
Started having problems in the lower left part of my trap so stopped.

Chest Fly
20 x 12
20 x 12
20 x 12

Rope pulldown
Dont know. Trap really hurt so went home after 2 sets.
 
Defo. I haven't flat benched for a longgg time as it irritates my TPs shoulder.

My last flat bench max was 137.5 so it will be interesting to give it another go. Maybe middle of Feb. Or maybe if you, Syla5, Delvis and Merola fancy coming to Dunstable sometime we can do a max session.
 
Sounds like a good idea, it's always nice to have a little get together every now and then :)

Would you be interested in joining us on a possible outing to Oxford maybe as well?
 
Aye wouldn't mind coming along to Oxford sometime!

Don't worry Delvis. We were all weak once...maybe... :D
 
Tuesday 22/01/2013 - Back/Biceps

Really sore lower back after shovelling snow twice a day for 5 days in Poland so needed to avoid putting much pressure on this meaning BORs/TBars etc were out the question. Luckily the gym was so ******* busy anything involving a free barbell was out of the question anyway pretty much :)

Supported T-Bar Row

WU x 20
40 x 12
60 x 10
80 x 10
80 x 10
80 x 7
60 x 9

Seated Cable Row V Grip

57.5 x 12
65 x 10
72.5 x 10
80 x 8
72.5 x 9
65 x 9

DB Row
40 x 10
40 x 10
40 x 10

ISO Pulldown
70 x 10
80 x 10
90 x 5, 80 x 7, 50 x 6

Oly bar curls
40 x 10
40 x 9 (last couple were swings)
40 x 6

Some other bicep crap
blah
 
You must log in or register to reply here.
Back
Top Bottom