Skinner - Workout Journal

Tuesday 29/04/08

Had soccer training which did involve some pretty intense fitness training. Got the heart rate up a bit but nothing special. Went for 90minutes give or take.

Wednesday 30/04/08

So onto Part B of the cutting routine. Finding it is actually quite tiring despite what i expected. All exercises done in 30 second intervals, alternating without break between the two exercises, for 6 sets.

Squats at 40kg combined with Stiff Leg Dead Lifts at 40kg

Calf Raises at 40kg combined with Lunges at 30kg

Decline Sit Ups at bodyweight with Pushups at bodyweight

Seated Leg Curls at 40kg with Tricep Dips at -19kg

After this we did some HIIT training.

10 minutes 5 km/h 0 incline
2 minutes 13km/h 4 incline
3 minutes 5km/h 0 incline
2 minutes 14km/h 5 incline
3 minutes 5km/h 0 incline
2 minutes 15km/h 6 incline
3 minutes 5km/h 0 incline
2 minutes 15km/h 6 incline

Next session tomorrow night. Till then more sleep
 
Monday 05/05/08

So today we decided to max out some exercises to enter in the event on this website. I managed to get
Bench Press 75kg
Deadlift 100kg
Bent over rows 80kg
Squats 135kg

After this we decided to jsut do some arms and back work to finish off the session

Chin ups
4 x 10 x -12kg
Tricep Dips
1 x 10 x 12.5kg
1 x 10 x 10kg
1 x 10 x BW
Dumbell Curls
2 x 16 x 12.5kg
2 x 16 x 10kg
Barbell Curl
2 x 10 x 25kg
Tricep Extensions
3 x 10 x 23.25kg

Training on Tuesday night but another weight ssession on Wednesday.
 
View attachment 2638

Wednesday 07/05/08

Just started a new strength program which i've attached above. Hopefully will improve strength.

The session I did today was

(sets x reps x weight)
Bench Press
5 x 5 at 60kg
Seated Rows
5 x 5 at 70kg
Chest Press
5 x 5 at 17.5kg
Seated Leg Curls
4 x 8 x 75kg
Cable Side-bends
2 x 10 x 23.75kg
Weighted Crunches
3 x 12 x 60kg
Shrugs
3 x 8 x 80kg


Also did some HIIT as follows.

w = 3km/h incline 1
r = 10km/h incline 1
s = 14 km/h incline 1

(speed x minutes)
w x 3
r x 2
w x 1
s x 1
w x 1
r x 1
w x 1
s x 1
w x 1
r x 1
w x 1
s x 1
w x 1
r x 1
w x 1
s x 1
w x 1
 

Attachments

  • strength.jpg
    strength.jpg
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Wednesday 14/05/08

Had to take the last couple of sessions off due to injury which was basically my thihg getting corked at soccer, and let me tell you probably the most acute pain i've ever had

Anyways now that it's starting to feel better I can get back into this program....so day 2 of 4 was

Squats
5 x 5 at 80kg
This and lunges I only did at a ligth weight as my leg isn't fully healed yet
Dead-lifts
5 x 5 at 80kg
Lunges
4 x 10 at 50kg
Military Press
5 x 5 at 40kg
Weighted Chin-ups
5 x 5 at -5kg
Dumbbell Curls
3 x 10 at 15kg
Closed Grip Bench Press
5 x 5 at 40kg
 
Thursday 15/05/08

Part 3 of 4

Bench Press
5 x 5 at 60kg
Seated Rows
5 x 5 at 70kg
Decline Bench Press
5 x 5 at 60kg
Weighted Pull Ups
5 x 5 at -5kg
Sidebend
2 x 10 at 10kg
Decline Situps
3 x 12 at 10kg
Shrugs
3 x 8 at 80kg
 
Monday 19/05/08

Part 4 of 4

Squats
5 x 5 at 110kg
Back to full strength
Dead Lifts
5 x 5 at 80kg
Seated Calf Raises
4 x 8 at 70kg
Lateral Dumbbell Raise
5 x 5 at 10kg
Preacher Curls (full extension)
5 x 5 at 20kg + ezy curl bar
Dumbbell Curls
3 x 10 at 15kg
Weighted Tricep Dips
5 x 5 at +10kg
 
Thursday 22/05/08

Back to the first day of the program...everything has increased

Bench Press
5 x 5 x 62.5kg
Seated Rows
5 x 5 at 72.5kg
Chest Press
5 x 5 at 20kg
Seated Leg Curls
4 x 8 at 77.5kg
Cable Side-bends
2 x 10 at 25kg
Weighted Crunches
3 x 12 at 62.5kg
Shrugs
3 x 8 at 90kg
 
Monday 26/05/08

Have a minor sprained ankle and although it's nothing to serious thought i'd rest it for an extra few days...so i skipped the Squats, Dead-lifts and Lunges for today.

Part 2 of 4

Military Press
5 x 5 at 42.5kg
Weighted Chin Ups
5 x 5 at bodyweight
Barbell Curls
3 x 10 at 32.5kg
Closed Grip Bench Press
5 x 5 at 42.5kg

So all in all a fairly easy session but better to be safe then sorry on the dodgy ankle. Soccer 2moro night so parts 3 and 4 to be done on Wednesday and Thursday respectively.
 
Wednesday 28/05/08

Part 3 of 4

Bench Press
5 x 5 at 62.5kg
Seated Rows
5 x 5 at 72.5kg
Decline Bench Press
5 x 5 at 62.5kg
Weighted Pull Ups
5 x 5 at bodyweight
Sidebend
2 x 10 at 12.5kg
Decline Situps (45degrees)
3 x 12 at 10kg
Shrugs
3 x 8 at 90kg
 
Thursday 29/05/08

My ankle is still fairly sore from the sprain sustained last weekend. Due to this I wa limited in the weights I could do in both Squats and Seated Calf Raises.

Part 4 of 4

Squats
2 x 5 at 115kg & 3 x 5 at 85kg
Dead Lifts
5 x 5 at 85kg
Seated Calf Raises
4 x 8 at 40kg
Lateral Dumbbell Raise
5 x 5 at 10kg
Preacher Curls
5 x 5 at 30kg
Dumbbell Curls
3 x 10 at 17.5kg
Weighted Tricep Dips
5 x 5 at bodyweight+12.5kg
 
Monday 02/06/08

The beginning of Week 3 in this strength program. Have made some changes to the program.

Bench Press
5 x 5 at 65kg - Starting to feel a little heavy but gotta keep at it
Seated Rows
5 x 5 at 75kg
Chest Press
1 x 5 at 22.5kg and 4 x 5 at 20kg - Tried at 22.5kg but wasn't quite there yet. Will try again at that weight next week.
Lat Pulldowns
5 x 5 at 68kg - Replaced seated leg curls with lat pulldowns to make the program a little more rounded
Cable Side bends
2 x 10 at 26.25kg
Hanging leg hip raise
3 sets - Replacing weighted crunches
Shrugs
2 x 8 at 100kg
 
Wednesday 04/06/08

Part 2 of 4

Squats
5 x 5 at 120kg
Dead Lifts
5 x 5 at 90kg
Lunges
4 x 10 at 2 x 25kg dumbbells
Military Press
5 x 5 at 45kg
Weighted Chin Ups
5 x 5 at bodyweight
Dumbbell Curls
N/A ran out of time before gym closed
Closed Grip Bench Press
5 x 5 at 50kg

Next session won't be till Saturday as I have a birthday dinner on Thursday.
 
Saturday 07/06/08

Part 3 of 4
Bench Press
5 x 5 at 65kg
Seated Rows
5 x 5 at 75kg
Decline Bench Press
5 x 5 at 65kg
Pullups
5 x 5 at bodyweight
Sidebend
2 x 10 at 15kg
Situps (45 degree)
3 x 12 at bodyweight
Shrugs
3 x 8 at 100kg

Next session monday
 
Monday 09/06/08

Part 4 of 4

Squats
5 x 5 at 120kg
Deadlifts
5 x 5 at 90kg
Lateral Raises
5 x 5 at 10kg
Chin ups
5 x 5 at bodyweight
Weighted Tricep Dips
5 x 5 at bodyweight+15kg
 
12/06/08

Looks like this is going to be the last week on this program. After reading NROL i've decided to take on a few of it's training programs and see how everything goes.

Part 1 of 4
Bench Press
2 x 5 at 67.5kg and 3 x 5 at 65kg
Got out a few sets at 67.5 but then struggled severely.
Seated Rows (wide grip)
5 x 5 at 67.5kg
Chest Press
5 x 5 at 22.5kg
Was happy to get this out after being unable to do it last week.
Lat Pulldowns
5 x 5 at 70.5kg
Woodchops
3 x 10(each side) at 35kg
Swiss Ball Crunches
3 x 20

There was a few changes this week to the program but was a good workout all the same.
 
Sunday 15/06/08

Part 2 of 4

Squats
5 x 5 at 95kg - Went a bit lighter as my ankle is stil very sore and didn't want to hurt it any further
Deadlifts
5 x 5 at 95kg
Push Press
5 x 5 at 47.5kg
Weighted Chin Ups
5 x 5 at bodyweight
Closed Grip Bench Press
5 x 5 at 55kg
Woodchops
3 x 10(each side) at 25kg - Got the technique down good and really felt the burn
 
Monday 16/06/08

Part 3 of 4
Bench Press
2 x 5 at 65kg
3 x 5 at 60kg
Pullups
5 x at bodyweight
Decline Bench
4 x 5 at 65kg
1 x 5 at 60kg
Woodchops
3 x 10(each side) at 25kg

Superset
Chinups
5 x 5 at bodyweight
with
Swiss Ball Crunches
4 x 20
 
Thursday 19/06/08

Part 4 of 4 - The end of the program

Squats
5 x 5 at 100kg
Deadlifts
5 x 5 at 100kg
Push Press
3 x 5 at 50kg
2 x 5 at 55kg
Chinups(1 sec up 2 seconds down)
5 x 5 at bodyweight
Weighted Tricep Dips
1 x 15
1 x 14
1 x 13
 
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