RB's training log

Razor-BladE · 9 Mar 2014 at 21:48

2 weeks

Need to stop these intermittent breaks!
The gym messaged me back saying the short oly bar is 14kg but I'm not too sure...

Squat
90kg - 3x10

Db Bench
52kg - 4x7
28kg - 12, 12

Row
64kg - 4x10
44kg - 10, 10

OHP
34kg - 5x7
20kg - 10, 10

Deadlift
104kg - 3x5
64kg - 12, 12

Dips
BW - 10, 10, 10, 9

Curl
32kg - 5x5
20kg - 10, 10

Razor-BladE · 7 Sep 2014 at 17:34

So after travelling for 3 months and even longer without gym, finally getting back into it!
Got back weighing 161 lbs.

2nd Sept:

Bench
40kg - 10
50kg - 7, 7, 10
60kg - 5
40kg - 10
Bar - 35

Row
50kg - 12, 12
60kg - 3x7

Squats (Sore legs from badminton the day before)
35kg - 20, 20

Curl
25kg - 5x5
20kg - 10

Dips
BW - 10, 10
7kg - 5, 5

5th Sept:

Squats
50kg - 10
70kg - 7
90kg - 3x5

OHP
35kg - 5x5

Deadlift
70kg - 7
90kg - 5
95kg - 5, 5

Pull Ups
BW - 3x3

Razor-BladE · 12 Sep 2014 at 22:43

Split Squat
40kg - 5x5

Bench
60kg - 5x5
Bar - 30

Row
70kg - 5x7
40kg - 20

Pull Ups
BW - 4, 3, 3

Dips
BW+7.5kg - 5, 5, 5
BW+10kg - 5, 5
BW - 5, 8

mrthingyx · 13 Sep 2014 at 07:39

Cool beans!

GSVBagpuss · 14 Sep 2014 at 06:59

Razor-BladE · 16 Sep 2014 at 13:57

Thanks! It's good to get back into it! Signed up to Tough Mudder which is in about 6 weeks, so getting myself and my brother (he's been a bit of a couch potato past few years) ready for that.

Here's yesterdays workout:

Squat
90kg - 5x5
50kg - 20

Db OHP
30kg - 5
35kg - 5x6
20kg - 12

Bb Curl
30kg - 5x5
20kg - 20

Deadlift
100kg - 3x5
60kg - 10

Razor-BladE · 19 Sep 2014 at 22:59

Bench
65kg - 5x5
Paused 35kg - 20
20kg - 30

Row
75kg - 5x7
35kg - 20

Squat
My mind was clearly somewhere else when I was loading up the bar for first set. I did think it was quite heavy!
100kg - 5
92.5kg - 4x5
62.5 - 15

Dips
10kg - 5x5
BW - 10

Pull Ups
BW - 3x5

GSVBagpuss · 20 Sep 2014 at 07:40

What's the thinking behind massive reps bench? Also I know it's v late but my 6' oly bar weighs 15kg (as oppose to d20kg for the more normal 7' bar)

Razor-BladE · 20 Sep 2014 at 11:26

Oh, that was meant to be 30, not 50 on that last set. But I find on a few of the exercises, it helps me to do a couple of volume sets.

Razor-BladE · 22 Sep 2014 at 00:38

Didn't do squats as I was playing 3 hours singles badminton after.

OHP
40kg - 5x5
20kg - 13, 13

Deadlift
105kg - 3x5
70kg - 10, 10

Bb Curl
32.5kg - 5x5
20kg - 16, 20

Cuban Rotation
15kg - 5x5

Razor-BladE · 26 Sep 2014 at 19:43

Same workout, as my brother missed the last set so didn't want to do differently.

Not too keen on split squats. Tired from badminton the day before so didn't do them properly anyway.

Split Squat
35kg - 5x5

Db OHP
40kg - 5x5
20kg - 12, 13

Deadlift
110kg - 3x5
70kg - 12

Bb Curl
35kg - 5x5
20kg - 20

Razor-BladE · 28 Sep 2014 at 13:16

Played badminton before so didn't feel like squats, and the rack was busy anyway xD

Db Bench
60kg - 5, 5, 5, 5, 3
35kg - 12, 12

Row
80kg - 5x5
50kg - 20, 10

Dips
BW+12.5kg - 5x5
BW - 5, 8

Despite only having done SL for a relatively short time, I've sorted out a plan for a split workout so that I'm regularly going gym 4 times a week, working it around when I play badminton so I'm not skipping exercises like today. Hopefully it works out all ok!

Razor-BladE · 30 Sep 2014 at 23:22

Start of split workout. I done a little bit of research so hopefully picked out the best exercises, but if anyone has any suggestions of any changes/additions I could make, that'll be great.

Pulldown
68kg - 5x7

Hammer Curl
35kg - 5, 4, 5, 5, 5

Overhead Extension
46kg - 5x7

Preacher Curl
20kg - 5x7

Dips
BW - 7, 7
BW+10kg - 5x5
BW - 5

Incline Curl with Twist
20kg - 5
25kg - 5, 2
20kg - 5, 5, 5

Razor-BladE · 1 Oct 2014 at 22:39

Split squats just don't feel like it's doing as much work as normal squats.. I need to stop going when it's so busy.

Split Squat
35kg - 5
40kg - 5
45kg - 4x5
35kg - 20

Seated Db OHP
40kg - 5, 5, 5, 5, 4
20kg - 12

Side Raise
10kg - 7, 7
16kg - 5, 5, 7, 7, 7
10kg - 20

Seated Reverse Fly
15kg - 5x10

Cuban Rotation
17.5kg - 5x5

Razor-BladE · 5 Oct 2014 at 00:15

Yay to using the squat rack finally. Over 2 weeks since I last done barbell squats!

And they seemed relatively easy?!

Squat
95kg - 5x5
105kg - 3
Went to go for a 1RM, but it wasn't as bad as I expected, so did 2 more!

Bench
70kg - 4
65kg - 5, 5, 5, 5, 4

Incline Bench
50kg - 4, 5, 5, 5, 5
Bar - 25

Razor-BladE · 5 Oct 2014 at 19:29

Done rows 'properly' this time. Didn't do it bent over up until now; used to have my back at about 45 degrees. It's much harder!

Row
60kg - 5x5

Deadlift
115kg - 5, 5, 4
70kg - 10, 10

Lat Pulldown
50kg - 5x7
41kg - 10, 10

Shrugs
60kg - 4x10

On deadlifts it's my grip that seems to go first. Would it be ok investing in some straps or something?

mrthingyx · 5 Oct 2014 at 22:08

I generally do most of my low-end (75-80%) stuff using straps and then go nuts without for the heavy stuff.

Save your grip for the lifts that matter (to other people... For your training purposes, they all matter...

).

Razor-BladE · 7 Oct 2014 at 20:40

Hmm alright, I guess my grip will adjust to it with a bit more training! What about some liquid chalk? Does that help?

Pulldown
73kg - 5x5
50kg - 10, 10

Hammer Curl
35kg - 5x5
20kg - 10

Dips
BW+15kg - 5x5
BW - 6, 6

Preacher Curl
25kg - 5x5

Overhead Extension
50kg - 5x7
32kg - 12, 12

Incline Curl with Twist
25kg - 5x5
18kg - 10, 10

Razor-BladE · 8 Oct 2014 at 15:59

Squat
97.5kg - 5, 5, 5, 3
90kg - 4, 4
60kg - 10, 10

Form felt horrible. Going to go back down to 95kg until I can do them very comfortably.

OHP
40kg - 5
37.5kg - 5x5
20kg - 12, 12

Side Raise
20kg - 4
16kg - 5x5
10kg - 10, 10

Reverse Fly
16kg - 5x7
10kg - 10, 10

Cuban Rotation
20kg - 4
16kg - 5x7

Decline Sit Up
10kg - 12, 6, 6, 5, 6

Razor-BladE · 12 Oct 2014 at 20:18

Missed yesterday so kind of did 2-in-1 today.

Squat
95kg - 5x5
60kg - 20

Bench
67.5kg - 5x5
40kg - 19

Deadlift
115kg - 3
110kg - 3x5
65kg - 15, 12

Row
65kg - 5x5
35kg - 15

Shrugs
65kg - 5, 7, 7

Lat Pulldown
59kg - 5x5
41kg - 9