A log from the other side of the world

Tall

Fair play - 30-20-10 is a fair amount of volume...

CMinOZ

Boys, I agree, these reps kill me but to be honest I am seeing the results at the top end of my lifting. This high rep stuff is actually quite a nice change and has seen my lifts improving and also my technique on exercises like the bench when fatigued yet still completing the last reps.

It's not something to do long term but for now its getting results.

Thanks mate, those pics were taken a while ago, I think I have leaned out a bit more since and added a fair bit of weight - in those pics I think I was at about 93kg and about 13-14% - I am sitting on about 13% now but at 98kg.

The new diet seems quite good, though to be honest, it's nice to have a bit of variety - LOL variety = brown rice instead of white

Cal - Good luck with the specialist, fingers are crossed.

CM

CMinOZ

Well its been a little while so I thought an update was in order. In the last week or so we have been training without our coach in a new gym. I am not a big fan of change suffice to say and this new gym gave me the sh1ts.

Anyway, we went on Friday and did the following workout -

Bench (machine, i hate machines)

Warm ups then

20 x 100
15 x 110
10 x 120

Leg Extensions

Whole stack x 30 (not sure of the weight and neither was th muppet working there)
Whole stack x 30
Whole stack x 30

Lat pull downs (again not sure of weight)

30 x 7 plates (70kg?)
20 x 8 plates
10 x 9 plates

Then isolated DB rows

30 x 30kgs
20 x 35kgs
10 x 40kgs

I will never go back to this gym again -thankfully it was a free trial

Anyway, last night we got back into training with our coach, what a difference...

Squats - Sixes (6 reps each weight)

80kg
100kg
120kg
140kg
3 x 150kg

Concentration curls

30 x 35kg
25 x 45kg
20 x 55kg (this was 10 strict and 10 big swinging cheats)

Military presses

20 x 90kg
15 x 100kg
12 x 110kg

Pull-Downs

Bi's were fried at this point and I took no notice of the weight...

30 reps
20 reps
10 reps... home

The new diet is going well, my strength is still increasing and yet I lost 1.3kg in the past week (though I had been eating dirty for a few days before last weigh in). I will have to get used to the pre-work out meal though as the sugar rush wears off half way through training and lethargy sets in.

Whinge, whinge...

CMinOZ

Ok, Saturday was deadlift day and I was looking forward to some good heavy lifting, only to find that, "Yes" it was deadlift day, but no, we were doing higher reps

So this is how Saturday went...

Deadlifts

Warm ups - 15 x 60, 15 x 100

Work Sets

20 x 140
15 x 150
10 x 160

Flat Bench

Warm ups... then

20 x 90kg
15 x 100kg
10 x 110kg
5 x 120kg (Actually 3+2)

Ham string curls

Warm ups then...

30 x 100lbs
20 x 100lbs
20 x 100lbs

Isolated DB rows

30 x 25kgs
20 x 30kgs
10 x 35kgs

This was a great work out, pleased with the deadlifts though wish we could just stick to heavy low rep stuff...

Tall

Do you get mad lower back pumps on high rep deadlift work?

CMinOZ

No mate, TBH, this week we started on a different technique, trying to channel all the power through the heels and taking the weight off the lower back and into the hamstrings. It worked really well, though felt a bit off balance to begin with

CMinOZ

I had to take Wednesday off training due to a tradie inadvertently drilling through my main water pipe whilst installing a new wardrobe, so Saturday was the day for our Squat-focussed session.

Also we did skin-folds which saw me weighing in at 98.4kg and 13% bang on. I was a little disappointed with the weight as I had hoped for about 99.5 - though this was done at 7am in the morning after just one meal where as normally I train at 7pm - so hopefully weight is closer to target.

We started with EZ Bar Curls

Warm ups forever...

30 x 42.5kg (first 20 very strict form, last 10 a bit cheaty)
20 x 47.5kg (first 15 strict, big swingers for last 5)
15 x 52.5kg (first 8 were strict, the rest were like limbo dancing)

Military presses

20 x 85kg
15 x 95kg
10 x 105kg
4 x 115kg

Lat Pull-downs

Still not sure of the weight here... Though it was increasing with each set.

Reps were 30, 25, 20, 15

Squats (Doubles)

Warm ups then

120kg, 140kg, 160kg, 170kg (PB)

Well happy with the squats, though still not where I want them to be...

All in all I was pretty happy with the work out, expecially as the early hour really threw my energy levels.

Tall

Thats a very very strong Mili Press mate. Well done.

CMinOZ

Thanks Mate, Felt a bit heavy!!!

CMinOZ

Decent session last night, my weight was down to 97.3kg and the numbers hit were bang on target.

Began with Deadlifts

After warm ups
8 x 130kg (Easy does it)
8 x 150kg (A little harder but still a bit of a breeze)
8 x 170kg (First 6 were alright though fatigued a fair bit toward the end)

Bench

Warm ups then...
8 x 95kg
8 x 105kg
6 x 115kg

Isolated DB rows

20 x 30kgs
20 x 35kgs
10 x 40kgs

Short and sweet