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My New Workout Log

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My New Workout Log

Postby MirFan » Mon May 21, 2012 2:42 pm

Basically, I wanted to start a new workout log as the other one was kinda all over the place I felt. This is my third week of this particular routine, going good so far, gains are going up, and most importantly, not getting boring yet.

I realize most people prefer pounds for weight, so I'll convert to it from kilos.

MONDAY - STRENGTH TRAINING

Power Clean - working up to 167.5 lbs for 3 reps.
Overhead Press - working up to 132 lbs for 2 reps. (Was shooting for 3 but couldn't finish it...next week!)
Deadlift - working up to 269 lbs for 3 reps. (No longer have grip problems, which is good!)
Pull Ups - working up to 22 lbs for 3 reps.
Farmer Walks - 90 lbs dumbbells, 30 meter walks, 3 sets. (Grip and deadlift is improving lots because of this, Dan John wasn't kidding!)

Also something I've noticed, I just randomly shot up about 10 lbs in weight, according to my scales. (I havn't weighed in for about a month or so). I'm thinking they are off though, and am going to weigh in on different scales later this week. Anyone know if rep changes in routine can affect bodyweight somehow?
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Re: My New Workout Log

Postby MirFan » Tue May 22, 2012 11:04 am

Experimenting with higher rep ranges (8-10 reps) during the past few weeks had me puzzled over my numbers. I checked a number of different 1RM formulas and my higher rep range weight is significantly lower than it should be. That played into me deciding to change that and do some 10 rep work. Here is my hypertrophy day - numbers are flying here, and I should soon be doing weight that isn't as embarrassing as today's...

TUESDAY - HYPERTROPHY

Hang Power Snatch - 3X10 - 62 lbs (Felt very light, leaving room for major weight adding)
Bench Press - 3X10 - 135 lbs
Front Squat - 3X10 - 145 lbs (Ten rep squats suck balls...)
Bent Over Row - 3X10 - 112.5 lbs
Incline Sit Ups with hold half way through - 3X15 - Bodyweight

Apart from the front squats (which destroy me...) everything felt pretty light, which plenty of room for adding weight.
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Re: My New Workout Log

Postby MirFan » Fri May 25, 2012 10:21 am

THURSDAY - 90 MINS OF MMA

FRIDAY - ENDURANCE AND CARDIO

Dumbbell Swings - 3X30 - 25 lbs (very light, not feeling much here)
Push Ups - Tabata Method style (I wanna get good at push ups...)
Jump Squats - Tabata Method style
Dumbbell/Kroc Rows - 3X30 - 45 lbs
Running - 5-6 km
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Re: My New Workout Log

Postby MirFan » Sun May 27, 2012 11:07 am

SATURDAY - STRENGTH

Power Clean - working up to 170 lbs for 3 reps.
Overhead Press - 132 lbs for a double (can't fuckin get it...)
Deadlift - working up to 275.5 lbs for 3 reps.
Pull Ups - 25 lbs for a triple
Farmer Walks - 95 lbs dumbbells for 30 meters.
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Re: My New Workout Log

Postby MirFan » Sat Jun 09, 2012 11:43 am

Tested out my 1RM numbers.

Deadlift - 131kg (289 lbs)
Front Squat - 96 kg (211.5 lbs)
Power Clean - 83 kg (183 lbs)
Bench Press - 83 kg (183 lbs)
Overhead Press - 62 kg (136.5 lbs)

Current weight is about 165 lbs. Current goals are double bodyweight deadlift, bodyweight front squat for 10 reps, bodyweight bench for 8 reps, and bodyweight overhead press. Should be a few more months if I work hard and am a bit lucky...
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Re: My New Workout Log

Postby BerzerkerJr » Tue Aug 07, 2012 6:18 pm

Nice, keep pushing bro.
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Re: My New Workout Log

Postby MirFan » Tue Aug 07, 2012 8:00 pm

Berserker jr wrote:Nice, keep pushing bro.


Yeah thanks man, trying, stuff is definitely going up, except that fuckin deadlift, which is going nowhere really, few pounds a month is rubbish...here are my current lifts, just to keep my shit somewhat updated.

Deadlift - 280 x 2
Front Squat - 176 x 10
Power Clean - 183 x 2
Bench Press - 156 x 10
Overhead Press - 143 x 2
Power Snatch - 115 x 2

I'd say the overhead press is my strongest lift right now, about 15lbs away from a bodyweight press, which would be terrific for me.
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Re: My New Workout Log

Postby Fearless6691 » Tue Aug 07, 2012 11:24 pm

MirFan wrote:
Berserker jr wrote:Nice, keep pushing bro.


Yeah thanks man, trying, stuff is definitely going up, except that fuckin deadlift, which is going nowhere really, few pounds a month is rubbish...here are my current lifts, just to keep my shit somewhat updated.

Deadlift - 280 x 2
Front Squat - 176 x 10
Power Clean - 183 x 2
Bench Press - 156 x 10
Overhead Press - 143 x 2
Power Snatch - 115 x 2

I'd say the overhead press is my strongest lift right now, about 15lbs away from a bodyweight press, which would be terrific for me.

What program you running man?
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Re: My New Workout Log

Postby MirFan » Wed Aug 08, 2012 8:30 am

My own, and have been doing so for a while now. I feel like none of the major "official" programs have all I want them to have, so I like to make my own.
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Re: My New Workout Log

Postby Fearless6691 » Fri Aug 10, 2012 1:05 am

MirFan wrote:My own, and have been doing so for a while now. I feel like none of the major "official" programs have all I want them to have, so I like to make my own.

Cool man, stay motivated.
Numbers are looking great.
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Suffer now and live the rest of your life as a champion.
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Re: My New Workout Log

Postby MirFan » Mon Aug 13, 2012 10:30 am

13/08/12

Power clean - 5/4/3/2/1 - 115, 135, 155, 175, 190 lbs
Deadlift - 5/4/3/2/1 - 175, 205, 230, 260, 287 lbs
Dumbbell Lunges - 8/8/8 (per leg) - 50 lbs
Curls - 8/8/8 - 65 lbs
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Re: My New Workout Log

Postby BerzerkerJr » Mon Aug 13, 2012 11:49 am

190lbs powerclean is impressive imo, nice.
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Re: My New Workout Log

Postby MirFan » Mon Aug 13, 2012 4:09 pm

Berserker jr wrote:190lbs powerclean is impressive imo, nice.


Thanks man, it looks to be comin along nicely for me, the only issue is that I dont seem to dip down low enough once its in position. Something that needs work on I guess.
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Re: My New Workout Log

Postby MirFan » Tue Aug 14, 2012 1:14 pm

14/08/12

Bench Press - 8/8/7 - 135, 150, 165 lbs
DB One Arm Row - 8/8/8 - 80 lbs
Incline DB Press - 8/8/8 - 50 lbs
Tricep Extensions - 6/6/6 - 65 lbs (was going for 8...)

I finished fairly quickly so decided to add in a new element to keep things fun, anything I dont get full reps in I do for 20 reps after my main workout, at about 50-60% of the original weight.

Bench - 1 x 20 @ 100 lbs
Tricep Extensions - 1 x 20 @ 40 lbs
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Re: My New Workout Log

Postby Fearless6691 » Tue Aug 14, 2012 11:33 pm

Berserker jr wrote:190lbs powerclean is impressive imo, nice.

Agreed, is that body weight?
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