Day 60/63 – Workout Log – Weight Lifting
Made a newbie mistake today and my workout suffered because of it. Yesterday I rode my bike into work for the first time which was a 40 km ride in total. I didn’t eat much in the way of carbs that night or today and didn’t have much glycogen stored for my workout today. Usually the day before and the day of a weight workout I eat more carbs than usual to make sure this doesn’t happen. I know myself well enough to know that’s what happened here. I just didn’t have the energy I needed to really push myself and the numbers show it:
Squats: 5 x 45, 5 x 95, 5 x 135, 3x 215 (stopped after 1 partial work set of squats)
Barbell Bench Presses: 5 x 45, 5 x 95, 4 x 150, 3 x 150, 3 x 150 (+5 lbs on work sets, but really struggled)
Deadlifts: 5 x 95, 5 x 135, 5 x 185 (didn’t even attempt my planned workset of 235 lbs – by this time I was running on empty)
Crappy results and it’s my fault for not eating properly in preparation. I’ll be sure to fix this for my next workout.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 55/63 – Workout Log – Weight Lifting
Weight day – Kombat was closed for a Muay Thai seminar but I was able to come in and use the weight room – thanks Joey! I would have loved to do the seminar but at this point I know I don’t have the stamina for 3 hours of Muay Thai training. I will be ready for the next one.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5x 185, 5 x 215, 5 x 215, 4 x 215 (argh, one rep away from finishing my work sets – next time!)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 100, 5 x 100, 4 x 100 (again, one rep away – next week!)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 150, 5 x 150, 5 x 150 (+10 lbs on work sets and finished them all – moving up next week)
Pullups (laid under bar in rack and pulled myself up to that): 6, 6, 6
I’m really pleased with my progression, which means that I need to be extra vigilant to stop myself from slipping. Once the 9 week challenge is over I’m going to go back to full nutrition tracking for a month. I need to reset and make sure I’m eating enough and I also have another reason, but that one is still a secret for now. ;)
Day 53/63 – Workout Log – Weight Lifting
I hit my 2 plate goal for deadlifts today – it actually felt really easy after jumping up to 215 on squats – I think I’ll be able to do 235 on deadlifts next week easily. I feel that I’ll also be able to finish my squat work sets at 215 on Saturday as well.
Here’s the numbers for today:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 215, 4 x 215, 3 x 215 (+10 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 155, 3 x 145, 3 x 145 (+10lbs on work sets)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 5 x 225 (+10lbs on work set & finished – moving up next time)
Dips: 2 x 3 (still suck at these, but I know they will come as I drop weight)
Supermans: 3 x 8
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 46/63 – Workout Log – Weight Lifting / Biking
Weight day!
Here’s what I did today.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 205, 5 x 205, 5 x 205 (finished all 3 work sets – moving up next workout)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 95, 5 x 95, 5 x 95 (finished all 3 work sets – moving up next workout)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 140, 5 x 140, 5 x 140 (finsihed all 3 work sets – moving up next workout)
Pullups (laid under bar in rack and pulled myself up to that): 5, 5, 5
I love it when I can finish all my work sets and can move up. I think I’ll definitely be able to hit my goal of 2 plates for both squats and deadlifts by the end of the 9 week challenge or shortly after.
Once I finished I came home and downed a post workout shake, then went out bike riding for a few km with the dog. I’m loving the new bike! I really need to break in and adjust the disc brakes though before I go on a proper trail with it. The cables weren’t pre-stretched so as I ride it more they are stretching out and throwing everything out of wack.
Day 41/63 – Workout Log – Weight Lifting
I had a great start to the day today with a really good workout. I work up in a really strong mental state and I went in knowing that it was going to go well. I hit new records for myself in all three lifts and I broke through the 200 lb mark on squats. My goal is to get up to at least two plates for both squats and deadlifts by the end of the 9 week challenge.
Here’s the numbers for today:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 205, 4 x 205, 3 x 205 (+10 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 145, 5 x 145, 5 x 145 (+5lbs on work sets & finished all work sets – moving up next time)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 5 x 215 (finished work set – moving up next time)
Dips: 2 x 3 (woo, finally got another one)
Supermans: 3 x 8
It feels really good to see consistent progress. I know it will slow down soon but I”m ready for that and I am going to keep working hard at this. Not sure what I’m going to do tomorrow yet. I’d like to mountain bike but the trails are going to be really muddy and I’m not that confident in my handling skills yet, so maybe a nice long distance ride.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 39/63 – Workout Log – Weight Lifting
It’s been just over a month since I started going back to Kombat more consistently and I’m amazed at how quickly I’m feeling this good. I’ve knocked off over half the weight I regained when I fell off the wagon and my conditioning and form are coming along nicely. I’m still not where I was last fall, but I’m confident I’ll be back there and beyond by the start of winter.
My new weight training program is going really great and I’m very happy with the strength increases I’ve seen so far. It’s weird to think that the best gains I’ve seen have been from such low volume, but it’s working.
Anyway – here’s what I did today.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 195, 5 x 195, 5 x 195 (up 5 lbs from last time – going up next time)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 95, 5 x 95, 4 x 95 (couldn’t finish the last set this time)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 135, 5 x 135, 5 x 135 (adjusted my form to keep my elbows closer – going up next time)
Pullups (laid under bar in rack and pulled myself up to that): 4, 4, 4
Squat strength is consistently going up. I’m going to try jumping up to 205 on Saturday.
Day 34/63 – Workout Log – Weight Lifting
At some point over the last couple of days I ran over a jagged piece of metal, so I got to get up bright and early and put the donut on my car – unexpected car repairs yay!
Saturday means lifting at Kombat. I’m glad they have some gym equipment – saves me $40 a month for a membership somewhere else.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 190, 5x 190, 4×190 (+5 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 140, 5 x 140, 5 x 140 (finished all work sets – moving up next time)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 4 x 215 (+10 lbs on work set – should be able to finish next time)
Dips: 2 x 2 (dips are my nemesis)
Supermans: 3 x 8
Now to go get my stupid tire patched.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 32/63 – Workout Log – Weight Lifting
Weight day today – here’s what I did.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 185, 5 x 185, 5 x 185 – going up next time
Barbell Military Press: 5 x 45, 5 x 65, 5 x 95, 5 x 95, 5 x 95 – I did 45 lb dumbbells last time I did this, but that was seated – I think that standing took away some of my power here.
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 135, 5 x 135, 5 x 135 – going up next time
Pullups (laid under bar in rack and pulled myself up to that): 4, 4, 4
Squats felt a lot easier today and I think I can definitely move up next time.
Day 20/63 – Workout Log – Weight Lifting
Saturday morning weight lifting at Kombat went like this:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 185, 5x 185, 5×185 (+ 1 warm up set, finished all working sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 135, 4 x 140, 4 x 140 (+5lbs on work sets, but couldn’t finish 5))
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 5 x 205 (+ 2 warm up sets with better progression – will move up from 205 next time)
Dips: 2 x 2 – Still tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 18/63 – Workout Log – Weight Lifting
Weight day today. I really like this program and I’d like to do it 3 times a week, but right now I’m balancing my weights with Muay Thai, conditioning and other random stuff like long walks and biking. For now I’m going to stick with twice a week and I’ll see how it goes.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 185, 4 x 185, 4 x 185 – working sets up 10 lbs from last workout
Dumbbell Military Press: 5 x 20, 5 x 35, 5 x 45, 5 x 45, 5 x 45 – working sets up 5lbs on each dumbbell
Barbell Bent Over Rows: 5 x 95, 5 x 115, 5 x 135, 5 x 135, 5 x 135 – working sets up 10 lbs
Pullups (laid under bar in rack and pulled myself up to that): 4, 4, 4
Supermans: 3 x 8