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Luke's Training Log

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Luke82		Luke's Training Log	28-05-2013 @ 19:17
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Luke 30 years old After tweaking my back for the umpteenth time in a row I had to have a rest, and during this sulky period of self reflection it dawned on me, reading my old log, that I've been spinning my wheels for six months. After my first comp last year I started reading far too much and getting greedy, upping my training to the point where I was trying to lift 4-6 times a week and do hard conditioning 3-5 times a week. I did this while reading about esoteric diets, convinced I could get my body fat to single digits whilst tripling my strength. In a stunning display of common sense I did all this whilst going through a divorce, buying my first home, waging a one man war against the local drug scum and enduring a new work rota seemingly designed by Chairman Mao. So I've decided to start a new log and go back to the training that took me from a 9 stone spaz to a 14 stone royal marine, carried me through my short and unglittering MMA career, and got me to the point where I didn't embarrass myself in my first comp; sensible volume, full body training 3 times a week, with some sensible conditioning, plenty of solid food, and reading Dinosaur Training cover to cover at least once a fortnight. Thus; Tue Press Chins Dips Grip or waist Thu Squat Deadlift Some sort of heavy carry, varying dependent on weather and mood. Sat Thick bar dead stop bench (dead stop cause my shoulder was hurting unracking on my own, and thick bar cause awesome) Shrugs Curls Barrel Press finisher Grip or waist Will shoot for a top set of 5 each time, upping the weight a smidge when I hit it. Every six weeks ill de load a bit and rebuild. Hopefully this will stop the paralysis by analysis get my training moving again. Tue 28 May 13 Press 40 x 5 50 x 5 60 x 5 70 x 5 - good pause each rep Chins BW x 5 5 KG x 5 10 KG x 5 16.25 KG x 5 - PR Dips BW x 10 5 KG x 5 10 KG x 5 20 KG x 5 30 KG x 5 Some pinch block work
BThomson		...	28-05-2013 @ 19:23
Member 4400, 110 posts SQ 120, BP 90, DL 192.5 402.5 kgs @ 72kgs UnEq	New strategy sounds solid. Good luck.
Luke82		...	28-05-2013 @ 22:15
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Cheers pal.
Luke82		...	30-05-2013 @ 18:47
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Thu 30 May 13 Squat: 60 x 5 80 x 5 100 x 5 120 x 3 130 x 5 - too conservative, 135 next time Deads: 60 x 5 100 x 5 140 x 3 165 x 5 Farmers Walk: 45 x 30m 60 x 30m 75 x 30m Leg raises off a bench
Luke82		...	01-06-2013 @ 19:38
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Post Edited: 05.06.2013 @ 11:46 AM by Luke82 Sat 1 Jun 13 Bottom position axle bench: 50 x 5 60 x 5 70 x 5 80 x 5 90 x 5 If anything this hurt more than normal, so ill try normal bench again next week, if that hurts too ill have to replace it with something else. Shrugs: 60 x 5 110 x 5 130 x 5 150 x 5 170 x 5 190 x 5 Fat grip dumbell curls: 10 x 5 15 x 5 20 x 5 22.5 x 5 Keg FTOH: 12 reps, build up to 20, add some gravel and start again. Aside from bench the new plan seems good.
Luke82		...	04-06-2013 @ 19:20
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Tue 4 Jun 13 Press: 40 x 5 50 x 5 60 x 5 65 x 3 72.5 x 5 Chins: BW x 5 5 x 5 10 x 5 17.5 x 4 - PR Dips: BW x 5 10 x 5 20 x 5 32.5 x 5 DOH Axle deads: 50 x 5 70 x 5 80 x 5 90 x 5 100 x 1! Wank. Leg raises off a bench to cool down.
Luke82		...	06-06-2013 @ 13:28
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Thu 6 Jun 13 Squat: 60 x 5 80 x 5 100 x 5 120 x 3 135 x 5 Deads: 60 x 5 100 x 5 140 x 5 167.5 x 5 80 KG sandbag loading onto 4': 10 reps Pinch block CoC grippers
Luke82		...	08-06-2013 @ 13:38
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Sat 8 Jun 13 Bench; Warming up with the empty bar got a sharp pain all through my left shoulder and trap. Think my s**t in this area is thoroughly snapped and there is to be little benching in my immediate future! So a bit different to what I'd planned out; Press; 40 x 8 50 x 5 60 x 5 70 x 3 x 5 Shoulder fine on these. Chins: BW x 5 5 x 5 10 x 3 x 5 Dips: BW x 10 10 x 5 20 x 5 30 x 3 x 5 Shoulder good on these too, bizarrely. Fat Grip DB Curls; 15 x 2 x 10 Leg raises
Luke82		...	11-06-2013 @ 18:32
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Tue 11 Jun 13 Press: 40 x 5 50 x 5 60 x 5 72.5 x 3 x 5 Chins: BW x 5 11.25 x 5, 4, 3 Some abs Gonna be moving sooner than expected so training is gonna be scaled back (even further ha ha) for a month or two, might even do me some good and snap me out of this funk.
Luke82		...	09-07-2014 @ 19:26
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	After my move I loafed then got back into running and general fitness lamery, want to get back into more strength related stuff again, I never did get that 300-400-500 I pledged which is bull s**t! So gonna start logging on here again. Wed 9 Jul 14: Press; bar x 10 40 x 5 50 x 5 60 x 5 70 x 3 80 x 3 Push press: 80 x 3 90 x 3 x 3 Seated DB presses: 15 x 8 20 x 4 x 8 - short rest to pump some nourishing heamoglobin into the boulders Front raise with plate: 15 KG x 15 Upright row: 30 x 10 40 x 10 50 x 8
Luke82		...	11-07-2014 @ 12:47
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Fri 11 Jul 14; Rower and back exts warm up Deads: 60 x 5 80 x 5 100 x 5 120 x 5 140 x 3 160 x 5 first deads in ages, glad my spine didn't explode, couldn't even single this without pain the last time I dead lifted! Sl deads on block; 100 KG x 12 Bent over row; 60 x 8 70 x 8 80 x 6 90 x 5 100 x 3 DB rows: 25 x 15 35 x 12 45 x 10 Shrugs 60 x 10 100 x 3 x 10 Fat grip barbell curls: 30 x 5 40 x 10 Finished up with some rower, about ten minutes
Luke82		...	12-07-2014 @ 14:10
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Sat 12 Jul 14 Rower and back exts warm up Bench: 60 x 5 80 x 5 90 x 5 100 x 5 110 x 3 DB inclines 15 x 10 25 x 8 35 x 4 x 8 - short rests to engorge the titties Dips BW x 10 10 KG x 10 20 KG x 5! Flies 15 KG x 20
Luke82		...	15-07-2014 @ 15:53
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Tue 15 Jul 14 Rower and back exts warm up Squat: 60 x 5 80 x 3 100 x 5 105 x 4 110 x 3 115 x 2 120 x 1 100 x 3 x 5 Nice crisp reps all round Goblet squat w/ plate: 10 KG x 15 15 KG x 15 20 KG x 15 25 KG x 15 Apocalyptic back pump Planks
Luke82		...	16-07-2014 @ 12:27
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Wed 16 Jul 14 Rower and back exts Press: 40 x 5 50 x 5 60 x 5 65 x 4 70 x 3 75 x 2 80 x 1 70 x 3 x 5 Seated DB press 15 x 8 22.5 x 4 x 8 Front raise 10 KG plate x 25 Tricep extensions 10 KG plate x 25 I saw the SWOLE of the moon, wall to wall hypertrophy, had to walk out my garage sideways etc.
Luke82		...	18-07-2014 @ 19:10
Enjoys his parents fully stocked fridge. Member 3476, 868 posts SQ 170, BP 136, DL 217.5 523.5 kgs @ 95kgs UnEq	Fri 18 Jul 14 Rower and back exts warm up... not really required as it was sweltering! And soon to become SWOLE-tering! Deads: 60 x 5 80 x 5 100 x 3 120 x 5 130 x 4 140 x 3 155 x 2 170 x 1 140 x 3 x 5 Sl deads on block: 100 x 15 Barbell rows: 60 x 6 80 x 3 x 8 Curls: Bar x 20, 30 KG x 10, 40 KG x 10, 30 KG x 10, bar x 10 - one gimunganormous non stop set Went outside my garage to get some air at this point. One of my neighbours came out, getting all up in my grill and starting all kinds of s**t. Apparently my lat spread was blocking the sun to his garden. I could sense that the situation might escalate so I popped a quick front double biceps in his face and he backed down.

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