Sunday, July 11, 2010
Saturday, July 10, 2010
Saturday 10th July
Dumbell shoulder press 10x50/8x55/6x60
Deadlift 10x110/8x120/6x130
Arnold press 10x40/8x45/6x50
Chinups 10xbw/8xbw+5/6xbw+10
Prone holds 3x1 min
10 min run
Deadlift 10x110/8x120/6x130
Arnold press 10x40/8x45/6x50
Chinups 10xbw/8xbw+5/6xbw+10
Prone holds 3x1 min
10 min run
Friday, July 9, 2010
Friday 9th July
Squats 10x120/8x125/6x132.5
Bench 10x77.5/7x82.5/6x87.5
Leg adductors 2x12
Dumbell incline bench 50x8x2
Dumbell rear lunges 60x10x2
Bent over rows 75x10/77.5x8/82.5x6
Reverse crunches 24
Bench 10x77.5/7x82.5/6x87.5
Leg adductors 2x12
Dumbell incline bench 50x8x2
Dumbell rear lunges 60x10x2
Bent over rows 75x10/77.5x8/82.5x6
Reverse crunches 24
Wednesday, July 7, 2010
Tuesday, July 6, 2010
Mon 5th July
Squats 10x120/8x125/5x130
Bench 10x75/8x80/5x85
Leg adductors 12x2 sets
Dumbell incline bench 25x8x2
Lunges 10x50x2
Rows 10x70/8x75/6x80
Inverted crunches 3x12
Bench 10x75/8x80/5x85
Leg adductors 12x2 sets
Dumbell incline bench 25x8x2
Lunges 10x50x2
Rows 10x70/8x75/6x80
Inverted crunches 3x12
Friday, June 25, 2010
Friday 25th June
Start of actually getting back into things properly today. Did a couple of sessions last week but was pretty lazy about it and decided to be laid back about taking a break.
So I hit the gym and did my legs/chest routine, very happy with how it went.
Squats 110x10/115x8/120x6 - Only a slight increase on the squats since it was over a week from doing them the last time, and a few weeks before that. Over the next couple of weeks I expect my strength to really shoot up quickly as my body gets used to lifting again and not having a calorie deficit.
Bench 70x10/75x8/80x6 - Really happy with bench today, feeling easier and looking to go up decently soon as with the squats.
Lunges 60x8/60x8 - 10kg increase from last session. Felt pretty good, but didn't take enough rest between sets, so my 2nd was very shaky.
Incline dumbell bench 25x8/25x8 - Same weight as last session, still feeling quite hard.
Adductor swings - Did 2 sets, have to check the weight next time. Using this as an assistance exercise to strengthen my squats.
Bent over rows 70x10/75x8/75x6 - Used the smith machine for these, pretty happy with it but they weren't easy. Probably increase slowly on them
Wide v bar dips - 2 x 8 reps
Inverted crunches
So I hit the gym and did my legs/chest routine, very happy with how it went.
Squats 110x10/115x8/120x6 - Only a slight increase on the squats since it was over a week from doing them the last time, and a few weeks before that. Over the next couple of weeks I expect my strength to really shoot up quickly as my body gets used to lifting again and not having a calorie deficit.
Bench 70x10/75x8/80x6 - Really happy with bench today, feeling easier and looking to go up decently soon as with the squats.
Lunges 60x8/60x8 - 10kg increase from last session. Felt pretty good, but didn't take enough rest between sets, so my 2nd was very shaky.
Incline dumbell bench 25x8/25x8 - Same weight as last session, still feeling quite hard.
Adductor swings - Did 2 sets, have to check the weight next time. Using this as an assistance exercise to strengthen my squats.
Bent over rows 70x10/75x8/75x6 - Used the smith machine for these, pretty happy with it but they weren't easy. Probably increase slowly on them
Wide v bar dips - 2 x 8 reps
Inverted crunches
Friday, June 18, 2010
Wednesday 16th June
Had an awesome session today. It was really good to be back in the gym and lifting again, I'd been looking forward to it the whole day beforehand. I started with the new program and it worked well, I was sore the next day but not badly so and I found it quite difficult which is definitely good. It was nice not to be lifting really heavy straight after the last 2 months, apart from being physically tough it tends to burn me out mentally after a couple of months because such a big load on the bar means high chance of injury if I falter, which means that mentally I have to really be up for it. So while I still had a decent weight on the bar, it was more about pushing out more reps. On squats I found that really challenging, because I've stuck to 5x5 for so long. Pushing out 10/8/6 was seriously tough.
Squats 110kg x 10/110 x 8/110 x 6 - I was planning on increasing the weight slightly between each set, but being out of the gym for a couple of weeks made it harder than I expected, so I'll give it a session or two before I begin moving it up
Bench 70 x 10/75 x 8/80 x 5 - Bench felt really good, I kept really nice form and the last few of each set were a real strain
Backwards lunges 50 x 10/50 x 10 - Started out with a bar on the shoulders, but felt really weird so I went back to just holding dumbells, 25kg in each hand. I'm using this mainly as an assistance exercise.
Incline dumbell bench 50 x 8/50 x 8 - Was actually alot harder than expected. Being already fatigued from the regular bench press and having to stabilise 2 dumbells was really effective. I think I'm going to see some really good results in the next month from this.
Reverse crunches 3 x 12
Rows 10 x 55/8 x 65/6 x 75
Overall a good session. Was supposed to go to the gym today (Friday) but just couldn't be bothered. Just need to chill out a bit so I'm not going to stress about it. Will be back into it on Monday. Can't wait to get my gym set up going, it's alot easier to work out when you don't have to drive 25-30mins each way to get to the gym.
Squats 110kg x 10/110 x 8/110 x 6 - I was planning on increasing the weight slightly between each set, but being out of the gym for a couple of weeks made it harder than I expected, so I'll give it a session or two before I begin moving it up
Bench 70 x 10/75 x 8/80 x 5 - Bench felt really good, I kept really nice form and the last few of each set were a real strain
Backwards lunges 50 x 10/50 x 10 - Started out with a bar on the shoulders, but felt really weird so I went back to just holding dumbells, 25kg in each hand. I'm using this mainly as an assistance exercise.
Incline dumbell bench 50 x 8/50 x 8 - Was actually alot harder than expected. Being already fatigued from the regular bench press and having to stabilise 2 dumbells was really effective. I think I'm going to see some really good results in the next month from this.
Reverse crunches 3 x 12
Rows 10 x 55/8 x 65/6 x 75
Overall a good session. Was supposed to go to the gym today (Friday) but just couldn't be bothered. Just need to chill out a bit so I'm not going to stress about it. Will be back into it on Monday. Can't wait to get my gym set up going, it's alot easier to work out when you don't have to drive 25-30mins each way to get to the gym.
Tuesday, June 15, 2010
Diet
So it's 2 months until the NSW open, and I'm planning to put a bit of weight back on hopefully in the form of muscle, with minimal fat gain. Along with this I want to get my squat up to 160kg, which will hopefully come fairly rapidly since I'm dramatically increasing my calorie intake in comparison to the last 2 months. It actually won't be hugely different from how I've been eating, it will still be very clean but with alot more carbs.
I was going to hit the GOMAD diet but since I'm going to stay in -81kg I'm just going to increase my cals enough to make some good lean gains and increase my strength. Also important is I'm going to limit my milk consumption to twice a day to keep my blood sugar levels stable and to take advantage of the insulin spike milk gives at the best possible times - first thing in the morning and straight after working out in the afternoon. I haven't worked out my days off diet, but my work diet will pretty juch be this:
Morning - Protein shake with milk (before leaving for work)
- Oats with a bit of milk and mixed frozen berries (after getting to work)
Mid morning - 2 eggs and slice of cheese on dark multi grain rye
Lunch - Turkey pattie/kangaroo fillet/chicken fillet, slice of cheese on multi grain rye, steamed broccoli
Post workout - Protein shake with milk, banana
Late afternoon (judo nights) - Protein shake and oats with water, peas and corn
Dinner - Meat and veg
I was going to hit the GOMAD diet but since I'm going to stay in -81kg I'm just going to increase my cals enough to make some good lean gains and increase my strength. Also important is I'm going to limit my milk consumption to twice a day to keep my blood sugar levels stable and to take advantage of the insulin spike milk gives at the best possible times - first thing in the morning and straight after working out in the afternoon. I haven't worked out my days off diet, but my work diet will pretty juch be this:
Morning - Protein shake with milk (before leaving for work)
- Oats with a bit of milk and mixed frozen berries (after getting to work)
Mid morning - 2 eggs and slice of cheese on dark multi grain rye
Lunch - Turkey pattie/kangaroo fillet/chicken fillet, slice of cheese on multi grain rye, steamed broccoli
Post workout - Protein shake with milk, banana
Late afternoon (judo nights) - Protein shake and oats with water, peas and corn
Dinner - Meat and veg
New cycle
Well nationals is over, so it's time to evaluate my strength and conditioning and see what needs changing. I'm going to go with a more bodybuilding approach for the next month, because I have been working purely on strength for too long and I'm stagnating. So rather than 5x5, I'm going to start hitting 10/8/6 reps on each exercise, and I'll be adding some additional exercises in to stimulate growth and strength. On off days I'll continue with what I've been doing, either running or crossfit style circuits depending on how I feel. I've decided to cut crossfit classes down to just Saturday morning (to also take advantage of uchi komi) and possibly Tuesday night so I can focus on getting better sleep. If I go back to uni this semester I'll need it.
So here's the plan, I'll be doing 2 workouts a day apart, 3 times a week. So per fortnight, I'll do each workout 3 times. After a month of this, I'll go back to abbreviated 5x5 training to work on strength, and then alternate a month after that.
Workout 1
Squats 10/8/6
Bench 10/8/6
Inverted rows 10/8/6
Incline dumbell bench press 10/10
Backwards lunge 10/8/6
Reverse crunches 12/12/12
Pec flys 8/8
Workout 2
Power cleans 10/8/6
Dumbell shoulder press 10/8/6
Deadlift 10/8/6
Lateral raises 10/8/6
Chin ups 10/8/6
Arnold press 8/8
Planks 3 x 1 minute
Side planks 3 x 1 minute
Next post: diet
So here's the plan, I'll be doing 2 workouts a day apart, 3 times a week. So per fortnight, I'll do each workout 3 times. After a month of this, I'll go back to abbreviated 5x5 training to work on strength, and then alternate a month after that.
Workout 1
Squats 10/8/6
Bench 10/8/6
Inverted rows 10/8/6
Incline dumbell bench press 10/10
Backwards lunge 10/8/6
Reverse crunches 12/12/12
Pec flys 8/8
Workout 2
Power cleans 10/8/6
Dumbell shoulder press 10/8/6
Deadlift 10/8/6
Lateral raises 10/8/6
Chin ups 10/8/6
Arnold press 8/8
Planks 3 x 1 minute
Side planks 3 x 1 minute
Next post: diet
Post Nationals wrap up - weight cutting
Looking back I've learned alot from this cut, it was my first really big one and it was largely a success, but there are a few things I could have done alot better.
Firstly, I started my weight loss too far out. I went on a fairly strict diet which left me drained at training and really showed with the numbers I was lifting at the gym. I lost 20kg off my squat and 10kg off my bench press. Obviously this made everything harder: work, training, and hell just living. I was getting moody and feeling tired most of the time.
Secondly, I cut out too much stuff. I could have kept the weight loss going without cutting down on carbs so early, and I really should have put more tasty food in there. The month before weigh in the best thing I looked forward to eating every day was an orange. Ridiculous.
Third, I underestimated how much water and food weight would be. I dropped a good 2 kilos in the 2 days leading up to weigh in just by cutting down food intake and only drinking the bare minimum of water. That was without any sauna time at all. I was over a kilo lighter than I needed to be, so I have alot of room to move on my cut next time without having to sacrifice strength due to excessive dieting.
The plan for my next comp will be to carb cycle two weeks out from weigh in and cut food intake right down on the last couple of days, along with water. I'll be looking to hover around 83kg about 2 days out from weigh in, which should be easy to drop off, and if necessary i can just sauna a bit.
Also important to note is the reintroduction of food. Dieting strictly in the week leading up, in addition to fasting for a day put my body in a certain state. The night after weigh in, I pretty much went to town at dinner expecting the consequences to be minimal. They weren't massive, but enough for me to make a note of it here. At dinner I ate 4 deep fried cheese balls, a bowl of risotto, a half rack of ribs, ice cream, and a few pringles when I got back to the hotel. The next morning, I went to the toilet 3 times within 2 hours, and it wasn't at all pleasant. Comp day was the same, because I hadn't really organised food, I ended up eating a muffin for breakfast, a chocolate before fighting and then maccas in the afternoon, with subway for dinner. Again, the next morning was not pleasant.
The key next time will be to reintroduce food slowly and cleanly, not binging on junk.
Firstly, I started my weight loss too far out. I went on a fairly strict diet which left me drained at training and really showed with the numbers I was lifting at the gym. I lost 20kg off my squat and 10kg off my bench press. Obviously this made everything harder: work, training, and hell just living. I was getting moody and feeling tired most of the time.
Secondly, I cut out too much stuff. I could have kept the weight loss going without cutting down on carbs so early, and I really should have put more tasty food in there. The month before weigh in the best thing I looked forward to eating every day was an orange. Ridiculous.
Third, I underestimated how much water and food weight would be. I dropped a good 2 kilos in the 2 days leading up to weigh in just by cutting down food intake and only drinking the bare minimum of water. That was without any sauna time at all. I was over a kilo lighter than I needed to be, so I have alot of room to move on my cut next time without having to sacrifice strength due to excessive dieting.
The plan for my next comp will be to carb cycle two weeks out from weigh in and cut food intake right down on the last couple of days, along with water. I'll be looking to hover around 83kg about 2 days out from weigh in, which should be easy to drop off, and if necessary i can just sauna a bit.
Also important to note is the reintroduction of food. Dieting strictly in the week leading up, in addition to fasting for a day put my body in a certain state. The night after weigh in, I pretty much went to town at dinner expecting the consequences to be minimal. They weren't massive, but enough for me to make a note of it here. At dinner I ate 4 deep fried cheese balls, a bowl of risotto, a half rack of ribs, ice cream, and a few pringles when I got back to the hotel. The next morning, I went to the toilet 3 times within 2 hours, and it wasn't at all pleasant. Comp day was the same, because I hadn't really organised food, I ended up eating a muffin for breakfast, a chocolate before fighting and then maccas in the afternoon, with subway for dinner. Again, the next morning was not pleasant.
The key next time will be to reintroduce food slowly and cleanly, not binging on junk.
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