14/7/09

SQ
bar x 10
40kg x 10
60kg x 6
80kg x 3
100kg x 17

20 hyper extensions to vertical

SLDL
60kg x 10
100kg x 19

15/7/09

MP
bar x 10
40kg x 10
52.5kg x 7
52.5kg x 5
52.5kg x 7
40kg x 11

BR
60kg x 12
70kg x 12
70kg x 12
70kg x 12
80kg x 12
60kg x 12

CGBP
bar x 10
40kg x 10
60kg x 9..haha got pinned going for 10
70kg x 7
70kg x 5
70kg x 6
60kg x 9

cbf doing curls, hyperextensions and plate raises..too tired, had a big day today. Doing military press before bench really takes it out of you.

22/7/09

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 2.5
120kg x 2
130kg x 0
100kg x 10

Then did 1/8^th squats
140kg x 10
160kg x 10

MP
bar x 10
40kg x 10
55kg x 5
55kg x 5
55kg x 4 + 1pp
40kg x 9 + 1pp

BR
60kg x 12
70kg x 12
80kg x 10
80kg x 10
60kg x 10

Single Arm BB C&P
bar x 5
22.5kg x 3
25kg x [L]3, [R]5
27.5kg x [L]0, [R]2
30kg x [R]1

I also do assorted sets of hyperextentions to vertical in between sets, reps range from 20-50, and some sets of 10-20 with 20kg plate.

Also did some pullups.

23/7/09

CGBP
bar x 10
40kg x 10
60kg x 15
60kg x 13
60kg x 10
60kg x 13
60kg x 10

Plate Raises
20kg x 10
20kg x 10

Pullups
10......massive effort ..lol

28/7/09

MP
bar x 10
40kg x 10
55kg x 5
55kg x 5
55kg x 5
60kg x 3.5
60kg x 2.5

Squat
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 5
120kg x 4
120kg x 4
130kg x 1

Then did 1/4 squats
140kg x 10
160kg x 10

Then did knee dips (lifting up from pins just below top position on rack)
180kg x 10
200kg x 10


Probably should have done BB Rows, Plate Raises, BB Curls, Pullups, CGBP but was too tired, in fact didn't even plan on really lifting...I walked into the gym feeling sick in the stomach on my way home with no training gear expecting to just do some bench, but all the benches were taken so I did MP instead and well yeah the rest is written on the wall, feels f**ken good though to be getting back in the game...might actually set a new squat PB at BATBIII lol

29/7/09

CGBP
bar x 10
40kg x 10
60kg x 5
80kg x 4
80kg x 4
80kg x 4
80kg x 3
60kg x 10
60kg x 10
60kg x 7

BR
60kg x 10
80kg x 12
80kg x 10
80kg x 12
80kg x 12
60kg x 20
60kg x 12

Plate Raises
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Hyper Extensions to vertical
50
100

Ezy Curls
32.5kg x 10
32.5kg x 5

10/8/09

MP
bar x 10
40kg x 10
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
60kg x 2
60kg x 1.5

BR
60kg x 26
70kg x 20
70kg x 12
80kg x 12

CGBP
bar x 10
40kg x 10
60kg x 15
60kg x 11
70kg x 4

Hyperextensions to vertical
100

19/8/09

MP
bar x 10
40kg x 5
60kg x 4
60kg x 3.5
60kg x 3

BR
80kg x 12
80kg x 12
80kg x 12

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
120kg x 2
120kg x 2
100kg x 10 (breathing squats cos I was too tired to rep them out normally :S)

Plate Raises
20kg x 10
20kg x 10

Hyperextensions to vertical
10, 50

26/8/09

MP
bar x 10
40kg x 10
60kg x 3.5
60kg x 3
60kg x 2 + 2pp

BR
80kg x 12
80kg x 12
80kg x 12

CGBP
40kg x 10
60kg x 3
80kg x 4
80kg x 3
80kg x 1
60kg x 10
60kg x 5

7/9/09

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 19.5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

MP
bar x 10
50kg x 8
50kg x 5
50kg x 3.5

BR
80kg x 10
80kg x 10
80kg x 10

CGBP
60kg x 12

Plate Raises
20kg x 10
20kg x 10

14/9/09

MP
bar x 10
50kg x 9
50kg x 8
50kg x 7 + 3pp

BR
80kg x 15
80kg x 15
60kg x 20

Font Plate Raises
20kg x 12
20kg x 12
20kg x 10

Hyper Extensions to vertical
100


Pretty shit workout.

My lifts from BATB3

SQ - 131kg (-4kg off PB)
BP - 91kg (new PB)
PC - 82.5kg (new PB)
OH - 76kg (new PB)
DL - 160kg (-6kg off PB)



22/9/09

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3.5 (my back was not liking me :S)
100kg x 6
100kg x 6

C&J
60kg x 1 x 3
70kg x 1 x 3
60kg x 1 + 2j (x5)

P/C
70kg x 1
75kg x 1
(gym closed )

Snatch
50kg x 1

24/9/09

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
120kg x 2
120kg x 2
120kg x 1
120kg x 1
100kg x 1 front squat

C&J
60kg x 1
60kg x 1
60kg x 1
70kg x 1
70kg x 1
70kg x 1

P/C
80kg x 1
80kg x 1 high pull, didn't catch it
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
70kg x 1
70kg x 1 + jerk
60kg x 1


Was still very very sore from last training session, wasn't recovered enough and it showed in my squats compared to previous efforts with that weight, but it's good though. I can't get enough of C&J's, I have new found love for them :wub:

28/9/09

MP
bar x 10
40kg x 10

C&J
60kg x 1 +3j
60kg x 1
60kg x 1
60kg x 1
60kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
60kg x 1 +2j
60kg x 1 +2j
60kg x 1 +2j
60kg x 1 +2j
60kg x 1 +2j

BR
60kg x 20

SQ
60kg x 10
100kg x 5
120kg x 3
120kg x 2


Pretty shit workout.

Thought I might keep a training journal on here too. I don't train as often or as hard as I used to, but I do manage to train once or twice a fortnight if I'm lucky . A few years ago I could never have imagined that training would take a back seat in my life, but guess priorities change during different times of your life.

I'm jealous, you know how to clean and jerk lol

I gotta learn to do it properly

Cause -


http://www.youtube.com/watch?v=NWUxf4Y8twU












































Effect -


Click to view attachment

Fuckin' Christ, look at the legs on you! Needs moar calves.

I need moar everything man haha

you're 63kg? and your squating 100kg, shit man! good work. im doing 70kg and i dont go all the way down haha

and 20 reps too

5/10/09



SQ
bar x 10
60kg x 10
80kg x 10
100kg x 25
100kg x 15



C&J
60kg x 3 x 1
70kg x 3 x 1



MP
60kg x 1
bar x 10
40kg x 10
45kg x 10
60kg x 7



CGBP
bar x 10
60kg x 14
80kg x 5
80kg x 4
60kg x 10



BB Curls
40kg x 10
bar x 10




I had a vitamin tablet this morning, now I know they're good but they're not that good, so we weighed mitch's weights....his 7' Olympic China eBay '20kg' bar weighs 16.5kg not 20kg , So my squat was only 95kg x 25, which I'm still pretty happy about

Did a 140kg squat @ 60kg bw - http://www.youtube.com/watch?v=8WtIASOenPI

hahaha duuuuuude, my spine just jumped out of my back and ran the fuck away after watching that.
nice work.