Thought i would have a go at writing out my training Journal.

I have never written one before so take it easy with the insults

Training tonight after my training partner get round.
On an Early shift at work which i love as i start eating at 05.30 and my last liquid meal before the gym is around 16.30 so i have plenty of time to eat which is great.

I have a competition coming up on the 7th December. It is a push/pull comp but i am just going to bench as it is by far my worst event so i have decedide to just bite the bullit and train hard with it.
I'm also moving to the 90KG class so it will be interesting to see what i can hit at that weight.

Tonight is Squats and Dead lifts.

Wooohooo! Finally a journal and just before I was gonna start PMing you abuse until you started one.

Looking forward to reading this one.

Yeah yeah i finally got there.

I forgot what it was like to recieve a PM from you anyway

Alex Wheatman wrote:Yeah yeah i finally got there.

I forgot what it was like to recieve a PM from you anyway

I'm 1 handed dammit. Give a girl some time, everything is taking much longer at the moment.

Well i guess so

GymBunny wrote:

Alex Wheatman wrote:Yeah yeah i finally got there.

I forgot what it was like to recieve a PM from you anyway

I'm 1 handed dammit. Give a girl some time, everything is taking much longer at the moment.

EVERYTHING?

Friday-Squat and dead lift

Squat
Warm up with just the bar. 3 sets
60KG 8reps
100KG 8 reps
140KG 5*3

Dead lifts with bands
60KG warm up
100KG red woody band round 6 reps
140KG red woody band round 5*5

Leg press
120KG 8 reps
180KG 8 reps
220KG 6 reps

Seated calve raises
45 10 reps
45 10 reps
65 10 reps

Abs
Roman chair
Plank
Crunches

Not the greatest of sessions. I took it easy on the squats as i have not band dead lifted for about a year and did not know how much it was going to take out of me.
The 140Kg felt ok and i could have gone heavier but i shall do that this Friday. I have a blue band as well that i will be building up to use that one soon.

Weekend was not too good for eating and resting as i had so much to do. House hunting and wedding fairs. Got to start getting back into the habbit of taking baby food out with me

Benching tonight so i hope that will be a better session. Have eaten twice already this morning and am starting to feel hungry again

How do you do DL with bands?

And babyfood? WFT? I really hope that is for a baby.

GymBunny wrote:How do you do DL with bands?

And babyfood? WFT? I really hope that is for a baby.

You place a band over the bar then put your feet on the band then pull, Depending on what colour band you use depends on the tension at the top end of the pull. Really works on your grip too as my hands were still pink about 5 hours later.

Nope baby food is all for me Good way of getting some extra food into you during the day. The things i do to put weight on

good stuff mate. Never thought of baby food

SCOTT GALTON wrote:good stuff mate. Never thought of baby food

Yeah it works well. Tastes great too. Just get some funny looks thats all

Well last nights session was not the best. I tend not to get involved with other people's problems in the gym as you are there for ever. Last night was no exception. As i was getting ready for one of my sets the guy next to me on the bench dumped 100kg into his chest. So what i hear you say, then he had some kind of fit and was convolting so much that he fell off the bench. So after i got him sorted and off to hospital we had wasted loads of time.

Bench

Bench
20KG warm up
60KG 10 reps
80KG 6 reps
90KG 5 reps
95KG 5 reps

Board press
100KG 3reps
110KG 3 reps
110 3 reps

Pin press
120KG 5 reps
140KG 5 reps
160KG 5 reps PB

Front raises
10KG 6 reps
12.5KG 6 reps
15KG 6 reps

Push downs
3 sets of 8

Alot of the session was rushed and i did not hit what i wanted to do on the flat bench and the boards. Training only really picked up when i got to the pin press and the guy left for the hospital.

Got to mix up training tonight as i have to train alone Friday. Going to dead lift tonight as well as back and some more shoulders as i had to skip them last night.

Did not get much sleep last night so i hope i should be ok, should have enouigh time for a nap before my training partner comes round.

I tend not to get involved with other people's problems in the gym as you are there for ever. Last night was no exception. As i was getting ready for one of my sets the guy next to me on the bench dumped 100kg into his chest. So what i hear you say, then he had some kind of fit and was convolting so much that he fell off the bench

I try to do the same but if I see some one stuck with their bench and their face turning purple I run over and help them up with the bar. Hope the guy is OK, seems to be more and more in the papers about youngish people dropping dead after a gym session and stuff.

Any ways sure you will punish the Iron the next time you're in the gym!

He seemed ok straight after. I got him up and made sure he was feeling ok (knowing where he is, his name, date)
He said it felt like he was asleep then he woke up in the gym. Not that bad then

Well look at Jesse Murandie he died after squatting, same as OD Wilson although i think OD was sqashed under the bar. Don't hold me to that.

Well last nights session was far better as no one had a seziere Thats always a plus.

Dead lifts, back andf Bi's

Dead lift

60Kg warm up 10 reps
100kg warm up 6 reps
100kg Blue band 5 reps
140KG Blue band 5 reps
160KG Blue band 2 reps PB

Bent over rows
60KG 8 reps
80KG 8 reps
100KG 8 reps

Lat pull downs
4 sets of 6 with a pause

Iso lever shoulder press
10KG 10 reps
15KG 8 reps
20KG 8 reps

lat raises
12.5KG 8 reps
15KG 8 reps
15KG 8 reps

EZ Bar curls
20KG 10 reps
20KG 10 reps
20KG 10 reps

Seated dumbbell curls
10KG 12 reps
10KG 12 reps
10KG 12 erps

standing cable curls
3 sets of 6

Not a bad session. I was happy with the dead lift as i have not really used the Blue band for pulling before. I did not have alot of sleep Monday night so i thought last nights session was going to be pants so i was impressed with it really.

On the lat pull downs and the cable curls there is just numbers on the machines not weight so i have no idea what i am lifting on there.

Squatting Friday. Quite fancy front squatting now after reading quite a few guys do that on here. I have not done that for well over a year. Will see how i get on.

Thought i would start up my Journal again. As i was not competing i thought i would give it up. I have no plans or time to compete any time soon but i think i will start it again to keep track of my progress.

Going to Squat and pull tonight. I have been nursing a groin/adductor injury for about a month now so i will be taking it easy on the box squats tonight but pulling hard on the partials.
I was supposed to be going to a UKSport thing at the weekend called "train like champions" but with this injury i will have to call it a day on that front.

Should be no excuse for a poor showing tonight as i have had plenty of sleep and lot to eat. I find that if my training slacks off so does my appetite. Does anyone else get that?
I have found my pre work out drink is working well too.

Will post later with the session.

Good on ya! I don’t think it matters whether you compete or not, just helps you focus yourself imho.

Will be watching!

Right tonights session went quite well. Leg is still feeling sore when squatting so did not go mad at all on the squat.

Box Squat
20KG 15 reps
60KG 8 reps
100KG 5 reps
120KG 5 reps
140KG 5 reps

ATG squats
100KG 3*5

Partial dead lifts
100KG 8 reps
140Kg 5 reps
180KG 5 reps
220KG 3 reps

Standing hamstring curls
20KG 3*8

Seated calve raises
40KG 8 reps
60KG 8 reps
75KG 10 reps
75Kg drop set

Session went well tonight, i was happy with the partial dead lifts. Back felt quite tight after to i did some light good mornings and it felt alot better after that.
One more week of partials on this mesocycle so i don't know what to look to hit next week.

The drop set on the calves was good. I want them to grow and they WILL!!!!

Nice solid session Alex, tell you what got my calfs going (not that im trying to make them grow), varying my stance, since i started doing 3 different widths theyve jumped up and i find close stance gives that nice hobble around like an idiot calf pain

Thanks Mark. Felt like a good session.

LOL, i know that feeling. I had that after my drop set. I usually do some donkey raises after to get some more blood in there but they were fooked after so i did not do any.

Fab ATGs.

I do what Mark has mentioned with the calf raises... and oh man, his descrption is so accurate!

thanks pingu. To be honest and without sounding big headed the guy that i train with really struggles with squatting and has only ever squatted 110KG to depth so he was squatting 100KG last night so i decided to do 100Kg to show him that you can hit depth with that weight and alot deeper.

Maybe big headed of me but sometimes thats the only way that he understands that he needs to start pushing himself.
He is a really good dead lifter, being 6,5" helps alot

Will give the calf routine a go next week. Mine are not hruting at all today

Not big headed at all! Hopefully it will give him a kick up the bum

Oh yeah, do try the calf raise thing. I do mine at 1 set feet turned out, 1 normal, 1 turned in, 1 normal. Urgh.... but lovely URGH!

(I wish I had a way with words like Mark because that's exactly what it makes you do!).

I shall give them ago agian this week then as i am determind to make them grow. Silly have big quads and silly looking calfs!!

Awwh! I've always been really lucky with mine, quads and calves well balanced. However, I've noticed a much more even distribution by doing them this way so hopefully it will work for you

(My forearms are like that. OK, a lady shouldn't have big forearms, that's not what I mean. But they are not in proportion with the rest of my arms...weeny weeny weeny! If you went by the measurement of them I would be waaaaay underweight! )