Pazlog

PAz · 8 Jan 2013 at 10:20

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

PAz · 8 Jan 2013 at 10:21

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

PAz · 8 Jan 2013 at 18:28

Freefaller said:
Paz is back!

Still frequent the forum (and still train), but don't really post much these days!

Really tough leg session tonight.

PAz · 9 Jan 2013 at 10:41

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.

PAz · 11 Jan 2013 at 17:46

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

PAz · 12 Jan 2013 at 12:09

Saturday 12/01/2013 MT Open Mat

2 hours of pad and sparring. That was hard today as I skipped Thursdays sparring class.

PAz · 13 Jan 2013 at 12:54

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

PAz · 14 Jan 2013 at 20:28

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

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.

PAz · 15 Jan 2013 at 14:00

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.

PAz · 15 Jan 2013 at 14:48

Unfortunately it doesn't carry over as well into flat bench

PAz · 15 Jan 2013 at 15:05

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.

PAz · 15 Jan 2013 at 21:26

Aye wouldn't mind coming along to Oxford sometime!

Don't worry Delvis. We were all weak once...maybe...

PAz · 22 Jan 2013 at 20:54

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

PAz · 24 Jan 2013 at 17:52

Thursday 24/01/2013 Legs
What a depressing session. After getting my lower back nice and loose, started well and it all went to ****.

Squats
Bar x WU
60 x 10
80 x 8
100 x 10
120 x 8
130 x 2 and STOP. Back pain. My TP said form was fine.
Rested while my TP finished.

Leg Press
200 x 15
250 x 10
200 x 20

Single leg - Leg Extension / Lying Hamstring superset
Cant remember x 10 per leg
Cant remember x 10 per leg
Cant remember x 10 per leg

Really unhappy. My lower back is still really stiff again. Like I said in the mobility thread I spent 5 days in Poland shovelling a lot of snow twice a day and that's when it got sore.

Will see how MT goes tonight.

PAz · 24 Jan 2013 at 18:43

Will do it on Sunday.

What kind of weight?

PAz · 25 Jan 2013 at 08:22

Thursday 25/01/2013 PM MT Sparring
I went to a different class which turned out to be a kickboxing sparring class despite being advertised as "mixed stand up sparring" else. Got told off for catching kicks and throwing people to the ground.

My back is sore as **** as well now.

PAz · 25 Jan 2013 at 13:54

affirmative

PAz · 26 Jan 2013 at 12:44

Saturday 26/01/2013 MT Open Mat
2 hours pad work and sparring.

PAz · 27 Jan 2013 at 18:09

Sunday 27/01/2013 Chest / Tris

No squat video sorry, will grab it this week. Felt pretty beat up all over after MT yesterday.

Decline BB
WU x 20
60 x 5
80 x 5
100 x 10
100 x 10
100 x 8
100 x 4.5 lul.

Seated BB OHP
60 x 11
60 x 8
50 x 12

Incline Fly
20 x 15
20 x 15
20 x 15

Skull Crusher
50 x 8
50 x 8
50 x 5

Tricep rope thingp
Cant remember x 10 x 10 x 10

Single arm tricep pulldown
Cant remember x 10 x 10

Chest medley to finish on ISO machine/push ups
2 dropset supersets

Abs
Hanging leg raises
BW x 10
BW x 10

Side raises or whatever you call them (for the obliques

)
10, 10, 10 per side

PAz · 30 Jan 2013 at 17:30

Wednesday 30/01/2013 Legs

Squats
WU x 10
60 x 10
80 x 5
100 x 5
120 x 5
130 x 5
140 x 3

Leg Press
200 x 15
250 x 11
250 x 10

Leg Curls
Stack x 12
Moved to single leg
55 x 10
55 x 10

Single Leg Hamstring Curls
60 x 8
60 x 8
60 x 8

Calves
65 x 15
65 x 15 BURN last 3 were dodgy
65 x 11

Finisher - Defrancos KB Complex
Goblet Squat, KB Swings, Single Arm curl and press, KB squat jumps
20kg KB x 8 for each movement
20kb KB x 8 for each movement

Vid's of my squat in the form thread.