The return of the Bat
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Fruitbat27/07/07 @ 22:59
Fruitbat28/07/07 @ 19:59
Saturday 28th July at Unit 20
Unit 20
Log:
3x30k
2x36k
1x41k
1x43k pretty easy PB
Stones
2 failed attempts with 80k - still lacking hip drive which comes from weakness in the glutes and in the lower back. But always fun to try!
Farmers
30m 30k (each side)
15m 50k
15m 60k
15m 70k - I believe this may also be a PB and it felt pretty easy and strong
Yoke
15m 130k
15m 150k
15m 170k 3 drops (if I could stop the bar from sliding off my shoulders then the 15m would be there)
3m 190k PB for a pickup I believe
Log for reps
6 with 38k in 75s
Went into the workout feeling sleepy and fatigued - but did pretty well really though was slightly lacking on agression and strength. Absolutely shattered now!
Unit 20
Log:
3x30k
2x36k
1x41k
1x43k pretty easy PB
Stones
2 failed attempts with 80k - still lacking hip drive which comes from weakness in the glutes and in the lower back. But always fun to try!
Farmers
30m 30k (each side)
15m 50k
15m 60k
15m 70k - I believe this may also be a PB and it felt pretty easy and strong
Yoke
15m 130k
15m 150k
15m 170k 3 drops (if I could stop the bar from sliding off my shoulders then the 15m would be there)
3m 190k PB for a pickup I believe
Log for reps
6 with 38k in 75s
Went into the workout feeling sleepy and fatigued - but did pretty well really though was slightly lacking on agression and strength. Absolutely shattered now!
EDCLARKE28/07/07 @ 20:22
Rick28/07/07 @ 20:36
Fruitbat29/07/07 @ 00:09
Icepick29/07/07 @ 01:12
EDCLARKE29/07/07 @ 13:52
Hayden29/07/07 @ 14:18
tbench29/07/07 @ 14:25
Fruitbat01/08/07 @ 18:52
Thanks all
This week is goign to be relatively light after the madness of the weekend and as the start of a cycle up to the comp on 1-2 September.
Monday
Bench
2x40k
2x45k
2x50k
2x50k
Push press
2x20k
2x30k
2x40k
2x40k (failed on 3 rep attempt)
Dips
10xBW
5x(+10kg)
5x(+10kg)
50 situps
Today (Wednesday 1st Aug)
Following suggestion I have had from Jim (thanks so much ) I am going to do light squats and DLs on the same day and this week I did that workout on Wednesday but I think that will change in subsequent weeks...
Light squats:
4x50k
2x60k
2x70k
2x70k
2x70k
(mental repetitions between sets - with a lot of focus on keeping head up and not rounding the back)
Deadlifts:
2x60k
2x80k
2x90k
2x90k
again strict focus on firing from the glutes, keeping back straight, mental repetitions between sets and also took my grip out slightly wider because someone commented from my video that my arms were making my legs out of line at the bottom
Wide-grip pullups
3x5xBW a lot easier than they have been in a long time
Chin-ups (reverse grip)
3x5xBW again feeling strong and hits the grip well
3x10x40k bentover rows (easy)
Dorsal raises
10xBW
10x(+10k hugged to chest)
10x(+10kg)
This week is goign to be relatively light after the madness of the weekend and as the start of a cycle up to the comp on 1-2 September.
Monday
Bench
2x40k
2x45k
2x50k
2x50k
Push press
2x20k
2x30k
2x40k
2x40k (failed on 3 rep attempt)
Dips
10xBW
5x(+10kg)
5x(+10kg)
50 situps
Today (Wednesday 1st Aug)
Following suggestion I have had from Jim (thanks so much ) I am going to do light squats and DLs on the same day and this week I did that workout on Wednesday but I think that will change in subsequent weeks...
Light squats:
4x50k
2x60k
2x70k
2x70k
2x70k
(mental repetitions between sets - with a lot of focus on keeping head up and not rounding the back)
Deadlifts:
2x60k
2x80k
2x90k
2x90k
again strict focus on firing from the glutes, keeping back straight, mental repetitions between sets and also took my grip out slightly wider because someone commented from my video that my arms were making my legs out of line at the bottom
Wide-grip pullups
3x5xBW a lot easier than they have been in a long time
Chin-ups (reverse grip)
3x5xBW again feeling strong and hits the grip well
3x10x40k bentover rows (easy)
Dorsal raises
10xBW
10x(+10k hugged to chest)
10x(+10kg)
Fruitbat03/08/07 @ 18:30
Friday 3 aug 07
Gym
Squats
2x50k
2x60k
2x70k
2x70k
2x70k
Front squats
5,3,3,4 x 50k
Lunges
3x5x50k each leg
Light bench
3x2x45k (paused)
50 situps
Gym
Squats
2x50k
2x60k
2x70k
2x70k
2x70k
Front squats
5,3,3,4 x 50k
Lunges
3x5x50k each leg
Light bench
3x2x45k (paused)
50 situps
Fruitbat06/08/07 @ 18:01
Monday 6th Aug
Awesome gym session
Bench press
5x40k
2,2,2x50k
Push press
5x20k
5x30k
3x40k
2x45k
1x47.5k PB
5x40k
Dips
10xBW
8,8 x (+10k)
Close-grip bench press
3x10x40k
Decline dumbell press (wanted to really target the pecs)
20x10k (each hand)
100 situps on core stability ball
awesome workout - felt good
Awesome gym session
Bench press
5x40k
2,2,2x50k
Push press
5x20k
5x30k
3x40k
2x45k
1x47.5k PB
5x40k
Dips
10xBW
8,8 x (+10k)
Close-grip bench press
3x10x40k
Decline dumbell press (wanted to really target the pecs)
20x10k (each hand)
100 situps on core stability ball
awesome workout - felt good
Fruitbat07/08/07 @ 20:21
Tuesday 7 Aug 07
Squats
5x60k
2,2,2x72.5k good form felt strong and easy
Front squats
3x5x50k easy
Lunges
3x5x50k easy again (this is compared to Friday's leg session last week)
Dorsal raises with 10k plate on stability ball - 3x10
Squats
5x60k
2,2,2x72.5k good form felt strong and easy
Front squats
3x5x50k easy
Lunges
3x5x50k easy again (this is compared to Friday's leg session last week)
Dorsal raises with 10k plate on stability ball - 3x10
Fruitbat09/08/07 @ 17:28
Thursday 09 AUG 07
Random cardio stuff this morning as my fitness is starting to slip, I can see some bodyfat accumulating and I wouldnt want to leave my current weight category would I?
So yeah this morning did
15min rowing
15min Xtraining
15min cycling
This evening:
Bench (it was supposed to be light bench day but it didnt happen...)
5x20k
5x40k
2x50k
2x55k EASY
1x60k PB not paused but dead easy
2+3forced reps 55k
Clean and press at 40k
5 in 45s (i read the clock wrong duh - was supposed to be 75s)
6 in 75s
Dumbel shoulder press 25x7.5k each hand
100 situps
Random cardio stuff this morning as my fitness is starting to slip, I can see some bodyfat accumulating and I wouldnt want to leave my current weight category would I?
So yeah this morning did
15min rowing
15min Xtraining
15min cycling
This evening:
Bench (it was supposed to be light bench day but it didnt happen...)
5x20k
5x40k
2x50k
2x55k EASY
1x60k PB not paused but dead easy
2+3forced reps 55k
Clean and press at 40k
5 in 45s (i read the clock wrong duh - was supposed to be 75s)
6 in 75s
Dumbel shoulder press 25x7.5k each hand
100 situps
Fruitbat10/08/07 @ 18:19
Friday 10th AUG 07
Squats
5x50k
2x60k
2x70k
2,2,2,2,2,2x75k
3x60k
Deadlifts
2x60k
2x90k
2x100k
2,2,2x105k
2x100k
Wide-grip pullups
3x5xBW
Chin-ups (rev grip)
3x5xBW
3x10x10k dorsal raises
3x5 hanging leg raises
50 stability ball situps
Squats
5x50k
2x60k
2x70k
2,2,2,2,2,2x75k
3x60k
Deadlifts
2x60k
2x90k
2x100k
2,2,2x105k
2x100k
Wide-grip pullups
3x5xBW
Chin-ups (rev grip)
3x5xBW
3x10x10k dorsal raises
3x5 hanging leg raises
50 stability ball situps
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