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» Toby's training log (Go to post)24-04-2010 @ 17:55 
Squat
1 x 5 80kg
1 x 4 95kg
2 x 3 112.5kg
4 x 2 137.5kg

Close GripIncline Bench
6 x 4 60kg - could have used a fair bit more here, ~70kg

More Squats
1 x 6 80kg
1 x 6 95kg
4 x 6 105kg

Finished off with some pushups and back stretches
» Toby's training log (Go to post)22-04-2010 @ 19:13 
Another day of sheiko, tough going but i managed to get it done in the end. Probably the hardest day so far with some horrible deadlifts at the end...

Defecit Deadlifts (standing on a 2.5-3" box)
1 x 3 110kg
2 x 3 130kg
4 x 2 140kg

Bench
1 x 5 52.5kg
1 x 4 62.5kg
2 x 3 75kg
3 x 2 85kg
2 x 3 80kg
1 x 4 75kg
1 x 6 62.5kg
1 x 8 52.5kg

Flyes 5 x 10

Deadlifts
1 x 4 110kg
1 x 4 130kg
2 x 3 152.5kg
5 x 3 175kg

finished off with some good mornings
» Wiegieboard gets his grunt on. (Go to post)20-04-2010 @ 17:36 
Hope to see you in soon man, havent trained with you for weeks!
» Toby's training log (Go to post)20-04-2010 @ 17:35 
Post Edited: 20.04.2010 @ 17:43 PM by Toby
Ross_Harkins said:
Yes good progress, you're a young pup which is why you can recover so well! no! it's not steevie.....it's shhteevie!


Yeah i never really have problems with recovery speed (yet) other than adapting to new routines, and that only takes a few days.

Wiegieboard said:
LOL I loved reading the last couple of sessions with you going in when you could hardly stand up in the morning. You're sure powering through the stuff though Toby! Well done!


Cheers man, it was tough going for a while but it is much easier now the first week is down... only 3 more to go!

A bit heavier this week, but fewer reps - todays session felt really good.

Bench
1 x 5 52.5kg
1 x 4 62.5kg
2 x 3 75kg
2 x 2 85kg
3 x 1 95kg

Squat
1 x 5 80kg
1 x 4 95kg
2 x 3 112.5kg
5 x 2 127.5kg

Bench
1 x 5 57.5kg
1 x 5 67.5kg
4 x 5 80kg

finished off with some dumbbell flyes (5 x 10), leg presses (5 x 6) and good mornings (5 x 5).
» Toby's training log (Go to post)17-04-2010 @ 17:30 
Post Edited: 17.04.2010 @ 17:31 PM by Toby
Last day training this week, a nice 2 day rest coming up!

Squats
2 x 3 60kg
1 x 5 80kg
1 x 4 95kg
2 x 3 112.5kg
2 x 3 127.5kg
3 x 2 135kg

Bench
1 x 5 52.5kg
2 x 4 62.5kg
2 x 3 75kg
6 x 2 85kg

Incline Bench
5 x 6 60kg

Squats
1 x 5 87.5kg
1 x 5 105kg
4 x 4 120kg

Finished off with some triceps and lower back stuff at home as the gym closed. Overall it was a good session and i can feel my body getting used to the routine now, its a lot of volume but seems to be working well. My squat form seems to be getting better now (thanks to Ross, Brian and Steevie!) allthough the later sets where a bit hit and miss due to fatigue. I can stand up after this session which is a big improvement on tuesday, especially as this one was a bit heavier too!
» Toby's training log (Go to post)15-04-2010 @ 17:26 
SuperSteel101 said:What you talking about TONY it says writing Grin Grin


shut up Steal
» Toby's training log (Go to post)15-04-2010 @ 17:22 
my wirting?
» Toby's training log (Go to post)15-04-2010 @ 17:16 
Post Edited: 15.04.2010 @ 17:17 PM by Toby
Wiegieboard said:f**kin' hell man that's a long session right enough! I hope you had a fresh buffalo at hand for dinner after that one!


Yeah i ate a s**tload when i got home. Recovery is better than i expected, todays session went quite well to say i struggled to stand up this morning. Did a set of light deads to warm up and then on with the routine:

Deadlifts To The Knee
1 x 5 110kg
2 x 4 150kg (ment to be 130, Steel said my bit of paper said 150 when he looked - i guess my writing is kinda s**te)
4 x 4 152.5kg

Bench
1 x 5 52.5kg
1 x 5 62.5kg
2 x 4 75kg
2 x 3 80kg
2 x 2 85kg
2 x 1 90kg
2 x 2 85kg
2 x 3 80kg
1 x 4 75kg
1 x 6 67.5kg
1 x 8 62.5kg
1 x 10 57.5kg
1 x 12 52.5kg

Dumbbell Flyes
5 x 10

Rack Pulls(with a s**tty bar with no grip...)
1 x 5 70kg
1 x 5 130kg
1 x 4 152.5kg
2 x 3 175kg
4 x 2 195kg

finshed off with some lunges and crunches.
» Toby's training log (Go to post)13-04-2010 @ 21:59 
Thanks guys.

Anyway, todays training - was a long, tough session but it was worth it:

Bench
1 x 5 52.5kg
1 x 4 62.5kg
2 x 3 75kg
2 x 3 85kg
4 x 2 90kg

Squat
1 x 5 80kg
2 x 5 95kg
1 x 2,4,6,8,7,5,3 112.5kg

Bench
1 x 6 52.5kg
2 x 6 62.5kg
4 x 6 67.5kg

Dumbbell Fly
5 x 10 10kg

Squat
1 x 5 80kg
2 x 5 95kg
4 x 4 105kg

Good Mornings
5 x 5 40kg
» Toby's training log (Go to post)10-04-2010 @ 19:30 
havent been around much over the easter period, had to spend time with the family doing various stuff. managed to get 2 sessions in over the holiday, and pb triples in all lifts:

Squat / Dead day

Squats
1 x 8 60kg
1 x 5 80kg
1 x 5 100kg
1 x 3 120kg
1 x 3 140kg (pb triple)

Deadlifts
1 x 10 60kg
1 x 5 100kg
1 x 3 140kg
1 x 2 160kg
1 x 1 180kg
1 x 3 200kg (pb triple)

Stiff Leg Deads
1 x 5 80kg
3 x 8 100kg

Pulldowns
3 x 8 80kg

Dumbbell Rows
2 x 10 per side 50kg


Bench Day

Bench

1 x 10 20kg
1 x 5 60kg
1 x 5 70kg
1 x 3 80kg
1 x 3 90kg
1 x 3 92.5kg
1 x 3 95kg (pb triple)

Behind Neck Press
3 x 8 45kg

Tate Press
3 x 10 20kg

Reverse Grip Pulldowns
3 x 8 80kg

Chest Supported Row
3 x 5 50kg per arm

finished with some light rotator cuff work
» Toby's training log (Go to post)26-03-2010 @ 17:08 
Another pretty good session, still feeling a bit dead but should be fine after the weekend.

Squats
1 x 8 60
1 x 5 80
1 x 3 100
1 x 1 120
1 x 1 140 (belt on)
1 x 1 160 (PB)

Deadlifts
1 x 8 70kg
1 x 5 120kg
1 x 1 170kg

Weighted Side Bends
2 x 10 per side 24kg

Chest Supported Row
1 x 5 85kg
1 x 8 85kg

Hip Adductors
3 x 10 145kg

Crunches
3 x 15

I am sure theres more in my squat in the near future, just wanted to see how it was looking at the moment to give me an idea what to aim for and what weights to use in the next few weeks.
» Toby's training log (Go to post)25-03-2010 @ 18:57 
MrSmall said:Congrats on the PBs mate looks like the way YOU train is good for you, onwards!


Duncan said:..And well done Toby



Thanks guys, it was a good day and enjoyed the first competition. put a good few kg on my pb total there so i am happy

Back to training today:

Bench
1 x 10 50kg
1 x 8 60kg
1 x 3 70kg
3 x 5 80kg

CG Bench
3 x 5 85kg

Strict Press
1 x 5 50kg
3 x 5 60kg

Tate Press
3 x 10 22kg

Rear Delt Flyes
3 x 10 8kg

Reverse Grip Pulldowns
3 x 10 80kg

Good session, happy with the benching now. Think theres a few kg more in the 5's - maybe 85kg regular and 90kg CG but i didnt have a spotter and didnt want to risk it today.
» Toby's training log (Go to post)22-03-2010 @ 13:24 
Post Edited: 22.03.2010 @ 13:28 PM by Toby
Wiegieboard said:Well done today man you kicked ass!


Thanks man, was a good day and nice first competition. I am happy with the 2 PB's, only 1 failed lift and only 1 red light in the rest.

Squat (equipped) 180 200 212.5 PB

Bench (unequipped) 90 102.5 110

Deadlift (unequipped) 180 200 217.5 PB

Total - 532.5

I am sure theres a bit more in the squat and quite a lot more in the deadlift, hopefully the 500lb will go soon enough. The 110 bench was close, but just couldnt get it through the sticking point, next time it will go for sure.

Video of the days lifting, the first 2 benches wernt recorded and the third was a failed lift, so only squats and deadlifts made it.



I will start updating my training log again in the near future, i had other distractions and never got round to it for a few months...
» Ross unequipped journal (Go to post)18-03-2010 @ 00:04 
Nice to see you on here man, will be watching your journal! See you on Sunday at the comp.
» Powerballs.... have you had a go? (Go to post)08-02-2010 @ 10:55 
I had one before i started training and got 16000+. Its just getting the technique right, doesnt really help anything or improve grip in any way tbh.

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