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MuscleDemonIcon...08-12-2017 @ 20:49 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Friday 8th December 2017

Evening

Conventional Deadlifts: (DOHG Only)
20kg x6.
40kg x6.
50kg x6.
60kg x6.
65kg x6.
67.5kg x6.
70kg x3.
72.5kg x3.
75kg x3.

Attempted hook grip. Feel my hands are too small to accomplish this grip.

Overhead Squats:
20kg x3, 6 sets.

Experimented with grip width.
MuscleDemonIcon...09-12-2017 @ 17:56 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Saturday 9th December 2017

Afternoon

Barbell grip holds:
L arm
20kg 30secs. 30secs.
25kg 30secs.

R arm
20kg 30secs. 30secs.
25kg 30secs.

Grip not at full strength following DOHG deadlifts yesterday. Poor planning.

Back Squats:
20kg x6.
40kg x6.
50kg x6.
60kg x6.
70kg x6.
80kg x6.
90kg x3.
100kg x3.
105kg x3.

Walk out and hold:
120kg x1.
130kg x1.
135kg x1.
140kg x1.
145kg x1.
150kg x1.

Rotator Cuff Exercises:
External 90 degree Rotation
2kg x8. x8.

External Neutral Rotation
2kg x8. x8.

Incline Dumbbell Press:
6kg x12.
10kg x12.
14kg x12.
16kg x12.
18kg x12.
MuscleDemonIcon...18-12-2017 @ 13:53 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Sunday 17th December 2017

Morning

Conventional Deadlifts: (DOHG Only)
20kg x6.
35kg x6.
45kg x6.
55kg x6.
62.5kg x6.
67.5kg x3. x3.
72.5kg x3. x3.
77.5kg x3. x3.
82.5kg x1. x1.

Klokov Press:
20kg x3.
25kg x3.
30kg x3.
32.5kg x2.
35kg x2.
37.5kg x2. Personal best
30kg x4. x6.
MuscleDemonIcon...18-12-2017 @ 13:56 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Monday 18th December 2017

Late morning

Dead-hang Pull-Ups:
Bodyweight x5, 3 sets.

Barbell Bulgarian Split Squat:
Bodyweight x8. x8.
20kg x8.
22.5kg x6, 3 sets.

Seated Good Mornings:
Bodyweight x6.
20kg x6. x6.
25kg x6. x6.

Back Squats:
20kg x6.
60kg x4.
80kg x4.
MuscleDemonIcon...20-12-2017 @ 14:29 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Wednesday 20th December 2017

Midday

Pendlay Rows:
20kg x6.
35kg x6.
47.5kg x6.
55kg x6.
62.5kg x6.
67.5kg x6.

Rotator Cuff Exercises:
External 90 degree Rotation
2kg x8. x8.

External Neutral Rotation
2kg x6, 3 sets.

Incline Dumbbell Press:
8kg x8.
12kg x8.
16kg x8.
20kg x8.
24kg x8.

Reverse Barbell Curls:
10kg x8.
12.5kg x8.
15kg x8.
17.5kg x8.

V-Bar Cable Pulldowns:
15kg x8.
15kg +5lbs x8.
15kg +7.5lbs x8.
20kg x8.
20kg +5lbs x8.
MuscleDemonIcon...28-12-2017 @ 14:05 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Tuesday 26th December 2017

Morning

Conventional Deadlifts: (DOHG Only)
20kg x6.
35kg x6.
45kg x6.
55kg x6.
60kg x6.
65kg x6.
67.5kg x6.
70kg x6.
MuscleDemonIcon...28-12-2017 @ 14:07 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Thursday 28th December 2017

Afternoon

50mm Axle Strict Press:
20kg x8. x8.
25kg x8. x8.
27.5kg x8. x8.
30kg x8. x8.
MuscleDemonIcon...02-01-2018 @ 12:03 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 04.01.2018 @ 20:05 PM by MuscleDemon
Friday 29th December 2017

Evening

Sandbag Carry:
12.5kg 7Metres x8.
25kg 7M x8. x8.
27.5kg 7M x8. x8.
30kg 7M x8, 3 sets.
MuscleDemonIcon...02-01-2018 @ 13:47 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Saturday 30th December 2017

Evening

Zercher Squats: (Off floor, barbell)
20kg x10.
27.5kg x10.
35kg x10.
45kg x10.

Overhead Squats:
20kg x4. x6. x6. x6. x8. x10.
MuscleDemonIcon...02-01-2018 @ 13:51 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:40 PM by MuscleDemon
Tuesday 2nd January 2018

Morning

Conventional Deadlifts: (DOHG Only)
20kg x5.
30kg x3.
37.5kg x3.
45kg x3.
52.5kg x3.
60kg x3.
67.5kg x3.
72.5kg x3.
77.5kg x3.
82.5kg x3.
87.5kg x1, 3 singles.
75kg x6.
MuscleDemonIcon...03-01-2018 @ 13:35 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:41 PM by MuscleDemon
Wednesday 3rd January 2018

Afternoon

50mm Axle Strict Press:
20kg x6.
25kg x6.
27.5kg x6.
30kg x6.
32.5kg x6.
35kg x6.
37.5kg x6.

Mid afternoon

Sandbag Carry:
10kg 7Metres x10.
15kg 7M x10.
20kg 7M x10.
25kg 7M x10.
30kg 7M x10, 3 sets.

Overhead Squats:
20kg x8, 3 sets.
MuscleDemonIcon...04-01-2018 @ 14:33 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:43 PM by MuscleDemon
Thursday 4th January 2018

Afternoon

Incline Dumbbell Press:
6kg x10.
10kg x10.
14kg x10.
18kg x10.
22kg x10.

Dead-hang Pull-Ups:
Bodyweight x3, 6 sets.

Reverse Barbell Curls:
10kg x8.
12.5kg x8.
15kg x8. x8.

Hanging Knee Raises:
Bodyweight x10, 3 sets.

Evening

Zercher Squats: (Off floor, 50mm axle)
20kg x10.
30kg x6.
35kg x6.
40kg x6.
45kg x6.
50kg x6.
55kg x6. x6.
MuscleDemonIcon...05-01-2018 @ 15:05 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:44 PM by MuscleDemon
Friday 5th January 2018

Morning

Park Jog: (Just over 1 mile)
10 mins 50 secs. - Stopped for walking break 3 times.

Haven't done any form of jogging for a very long time; lung and aerobic capacity is very poor. Decided to add in to improve asthma and overall health whilst being out in daylight. Will build up to 2/3 times a week.
Once more comfortable with jogging will add in weighted vest.

Late Afternoon

Sandbag Carry:
12.5kg 7Metres x6.
17.5kg 7M x6.
25kg 7M x6.
27.5kg 7M x6.
30kg 7M x6.
32.5kg 7M x6.
35kg 7M x6, 4 sets.
Funky_monkeyIcon...05-01-2018 @ 15:34 
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day 1 week 1 ... 3 reds......No Lift.
Member 160, 4713 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
MuscleDemon said:Tuesday 2nd January 2017

Morning

Conventional Deadlifts: (DOHG Only)
20kg x5.
30kg x3.
37.5kg x3.
45kg x3.
52.5kg x3.
60kg x3.
67.5kg x3.
72.5kg x3.
77.5kg x3.
82.5kg x3.
87.5kg x1, 3 singles.
75kg x6.


Haven't checked your journal for a fair while. Returning from injury? Pressing and squats looking as strong as ever, but how comes you're doing singles at 87.5kg?
MuscleDemonIcon...05-01-2018 @ 15:40 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 05.01.2018 @ 16:36 PM by MuscleDemon
Funky_monkey said:
Haven't checked your journal for a fair while. Returning from injury? Pressing and squats looking as strong as ever, but how comes you're doing singles at 87.5kg?


Returning from apathy Happy

I am weaker all around, pressing and squats are reduced in fact. Over December lost a lot of bodyweight went down to 57kg and recently making a more concentrated effort to eat more and weight is climbing steadily again.

I decided to start slow and light to have a long gradual rate of improvement. The 87.5kg DOHG deadlifts were ok and smooth; avoiding temptation to increase weight and keep consistent progress this way.

Training is picking up now as I put more emphasis and commitment towards it.

Training less intense yet more often with a larger variety of exercises.

I considered that mobility, conditioning and health is more important than overall strength for longevity.

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