Ryan's Journal

Tue 11/10/11

BENCH PRESS

WARM UP
10x20kg
5x32.5kg
3x45kg
2x57.5kg

WORK SET
10x67.5kg -- That's a new PR :)

ASSISTANCE WORK
Bench Press 4x10x45kg

Pull Ups 8, 7, 4x5

Cable Row 30x36kg, 30x30kg, 30x23kg

Lat Raise 10x2kg, 5x3kg, 2x10x4kg

CONDITIONING
Elliptical 8min then got bored, decided to play around with the medicine balls for a bit.
Medicine ball swings, medicine ball cleans.
Tabata medicine ball slams -- I liked this. Decided I'll be doing more of it in the future.
Walk home.
 
Thur 13/10/11

Squats 10xBW, 10x20kg, 10x40kg, 3x10x60kg

Power Cleans 3x20kg, 3x27.5kg, 2x32.5kg, 1x47.5kg, 5x1x42.5kg

DEADLIFT

WARM UP
5x60kg
3x80kg
2x95kg
1x110kg

WORK SET
5x127.5kg

ASSISTANCE WORK

Traveling Lunges 3x6x8kg

One-leggged Calf Raise 3x9x45kg

CONDITIONING
Medicine ball slam Tabata (8x16)
Walk home
 
Fri 14/10/11

We've finally got the internet in good working condition again. Feels good to be typing this from my computer :)

PRESS

WARM UP
10x20kg
5x27.5kg
3x32.5kg
1x37.5kg

WORK SET
6x42.5kg -- Pretty unimpressed with this. That's the exact same result I got from my first press session. Not the best of signs. The only good thing is that it's not less than what I got the first time.

ASSISTANCE WORK
Press 4x10x25kg

Cable Row 10x23kg, 5x30kg, 3x36kg, 1x43kg, 4x12x50kg

Bench Press 10x20kg, 10x3x40kg

Pull Ups 10x5xBW -- I really shouldn't have been so ambitious here. 6x5 or 10x3 would have been a brighter idea. Oh well, at least I've got the weekend to recover.

CONDITIONING
Tabata DB Swings -- I figured out that 12 reps per set got me right about the 20sec mark. I started out with 8kg, but moved down to 5kg about halfway through.
Tabata Medicine Ball Slams -- I do 16 slams per set. Definitely got more bodyheat happening with the swings, but it's all good.
Walk home.
 
Hi Ryan

I noticed that you're lokking to gain strength but you're losing weight. Have you ever thought about forgetting about fat gain for a while and going full out for muscle gain?
Once you have the muscle laid down you'll be able to burn the fat easily
 
I've done that for the past year, prior to this last 6 weeks. Up until a couple weeks ago, I was at the point where my face was getting fat, and currently the upper half of my biceps are replaced with stretch marks. I'm still a lightweight, but I've become a fatty for my size over the last year, and need to get rid of the blubber. The last time I tested my bodyfat, I was about 16%, and that was fairly early on in the year. I'd guestimate that I was about 20% when I started this phase of fat loss. Once I get down to about 10%, I'll either maintain for a little while to enjoy being reunited with my abs (and give some more time for the stretch marks to heal), or I'll get back onto bulking until I'm about 15%, then cut down again. Don't really wanna get this fat again.
 
Tue 18/10/11

I had a job interview yesterday in my normal training time. Didn't end up training at all yesterday, so I did both squats and bench press today. The job is at a gym that first opened only a few months ago. So far it's only had the one head trainer, the reception/admin girl, and a couple group martial arts coaches. It's gotten to the point where the head trainer now has more than enough clients, and doesn't want any more (and would like to work even less), so they're hiring one -- just one -- new trainer to give the clients strength and conditioning sessions. It is a rental deal, but it's not a lock-in contract, there's no upfront costs, whoever gets the gig will get all the new members (as I said, the head PT doesn't want any more clients, and to top it off he wants to make sure the new trainer gets their business up and running without all the cut-throat competition that most gyms have), and the trainer hired can set their own prices, so long as it's no less than $70/hr. So yeah, I could stand getting this job, to say the least :D Fingers are throuroughly crossed.

SQUATS

WARM UP
10xBW
10x20kg
5x40kg
3x60kg
2x80kg
1x97.5kg

WORK SET
3x115kg

ASSISTANCE
Squats 4x10x65kg

BENCH PRESS

WARM UP
10x20kg
5x35kg
3x47.5kg
1x60kg

WORK SET
5x72.5kg

ASSISTANCE
Bench Press 2x10x47.5kg, 2x10x40kg

Pull Ups 3x8

CONDITIONING
Tabata: Medicine Ball Thrusters 4x10x5kg, Medicine Ball Swing and Slam 4x8x5kg
Walk home
 
Thur 20/10/11

Squats
10xBW
10x20kg
5x40kg
3x10x65kg

DEADLIFT

WARM UP
5x60kg
3x80kg
1x100kg
1x120kg

WORK SET
3x135kg

CONDITIONING
Tabata KB Swings 6kg
Front Squat 3x10
 
Cheers :)

In about an hour I'll be heading off to do my Press session. Over all, the last couple months have shown no real demonstrable increases in strength, so next week I'll be going back to fullbody, since I have had some very good progress with that.
 
And now I'm back, after training :)

21/10/11

PRESS

WARM UP
10x20kg
5x27.5kg
3x32.5kg
1x40kg

WORK SET
4x45kg

ASSISTANCE
Press 4x10x25kg

Cable Row 10x23kg, 3x10x50kg

Bench Press 10x20kg, 4x10x45kg

Pull Ups 3x6xBW

CONDITIONING
Walk home
 
Mon 24/10/11

Today marks the start of the new program, based off of Rippetoe's Starting Strength, but using a periodisation scheme like I did inadvertently with my squats earlier in the year (so for squats, bench and presses it'll be a month of 3x10, then a month of 3x8, then a month of 3x5, for deadlift it'll be the same only 1xX instead of 3xX, for power cleans I'll just do 5x3 the whole way through). Nice light weights today, but I still did a decent amount of work, and even had a good learning experience about halfway through the session.

Squats
10xBW
10x20kg
5x40kg
3x10x50kg

Bench Press
10x20kg
5x32.5kg
3x10x45kg

Flip Clean + Front Squat
2x3+3x20kg
2x3+3x25kg
2x2+2x30kg
2x2+2x35kg
5x1+1x40kg -- I was originally just going to do power cleans up to 40kg as my warm up for deadlifts, but after one rep, I lowered the weight down to my hips, and on the spur of the moment decided to try a flip clean and see what happens. A flip clean is like a hang clean, but you don't get the hip extension of pulling from just above the knee. You just start standing, then dip down a couple inches, pull and get under the bar. I'd been previously opposed to trying these because of the lack of hip extension in them...really not sure what prompted me to try them today, but I was ver pleasantly surprised to find that in doing them I instinctively went straight down into a full squat postition to rack the weight. No power cleaning and riding the weight down, just catching in the bottom position. So I couldn't help myself, and I went ahead and continued doing flip cleans for the next 20min or so.

Deadlift
1x10x60kg -- It's kind funny that I felt this in my glutes and lats much more than I ever do when I'm pulling a heavy weight.

Tabata DB Swings
8x14-16x5kg -- Between my 10sec breaks, I told a guy I'd been talking to earlier that this was porn star training. He found that hilarious, and immediately went and told a woman we'd also been talking to. She agreed: this most certainly was porn star training.

Cable Row
8x23kg
2x8x50kg -- I would have done these before the swings, but the machine was taken at the time.
 
Unrelated to my training today, I just saw this video, and had to share it. It's a 10-year old boy doing some pretty darn good weightlifting. Not heavy weights at all. But pretty good form - not perfect, but better than anyone I ever see inthe gym doing what they think is a clean and jerk.
 
Wed 26/10/11

Squats
10xBW
10x20kg
5x40kg
3x10x52.5kg

Press
4x10x20kg

Power Clean (and drills)
*Between the last set of squats and the first set of presses: 2 sets of power clean + flip clean + front squat (1+1+1) at 20kg
*During presses: began each set by power cleaning the bar off the floor
*Power Clean + Flip Clean + Front Squat: 3x1+3+3x20kg, 3x1+3+1x25kg
*Power Clean:
2x30kg
1x35kg
5x3x40kg

Pull Ups
2x8

Burpees
6x8
 
Fri 28/10/11

Squat
10x20kg
10xBW (yes, I did these the wrong way around; crazy azz musckle confusionz were had)
5x40kg
3x10x55kg

Bench Press
10x20kg
5x35kg
3x10x47.5kg -- During the last set, "Barbie Girl" was playing. I'm a little appalled at how psyched up this made me.

Power Clean + Flip Clean + Front Squat
3x1+3+3x20kg
3x1+3+3x27.5kg
Power Clean
2x32.5kg
1x37.5kg
5x1x42.5kg
Deadlift
1x60kg
10x67.5kg

Cable Row
9x23kg
2x9x50kg

Burpees
8x8

Medicine Ball Slam
8x16x2kg Tabata
 
Goldfish said:
During the last set, "Barbie Girl" was playing. I'm a little appalled at how psyched up this made me.
Click to expand...

I'm appalled at how psyched this comment made me.... Barbie Girl is my favourite guilty pleasure workout song. It even ended up on my half marathon playlist and I may or may not have hit repeat a couple of times.

It really is a terrible song though.
 
^ My favourite is the original Power Rangers theme song...but that's not a guilty pleasure song, because it's awesome. *is mature*

Mon 31/10/11

Squats
10xBW
10x20kg
5x40kg
3x10x57.5kg

Press
10x20kg
3x10x22.5kg

Power Clean + Flip Clean + Front Squat
2x1+3+3x20kg
1+3+3x25kg
3x1+3+3x30kg
Power Clean
2x32.5kg
1x37.5kg
5x3x42.5kg

Pull Ups
2x9xBW

DB Swings
Tabata 8x14-16x5kg
 
Wed 02/11/11

Squats
10xBW
10x20kg
5x40kg
3x10x60kg

Bench Press
10x20kg
5x35kg
3x10x50kg

Power Clean + Flip Clean + Front Squat
2x1+3+3x20kg
1+3+3x25kg
3x1+3+3x30kg
Power Clean
2x35kg
1x40kg
5x1x45kg -- Somewhere in here I noticed that someone had set a new standard for gym idiocy, by putting the preacher curl station in the power rack.
Deadlift
5x60kg
10x75kg

Cable Row
10x23kg
2x10x50kg

Burpees
8x8
 
Today fitocracy earned me 1021 points. I got extra points for remembering to put the front squats and walking home afterwards into it.

Fri 04/11/11

Squats
10xBW
10x20kg
5x40kg
1x52.5kg
3x10x62.5kg

Press
10x20kg
3x10x25kg

Power Clean + Flip Clean + Front Squat
2x1+3+3x20kg
2x1+3+3x25kg
3x1+3+3x30kg
Power Clean
2x35kg
1x40kg
5x3x45kg

Pull Ups
2x10xBW

Burpees
8x8
 
I was on fitocracy for a bit but it got pretty annoying trying to log everything, especially for longer/more complicated workouts... it's great though for logging free weights workouts or steady state cardio (I used it to keep track of my runs over the summer).
 
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