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 Post subject: arcadiandreamer's training log
 Post Posted: Mon Jul 26, 2010 2:19 pm 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Hi guys,

My training apprentice fctilidie (haha - just kidding he's my mate and a bit of a a PT for me) keeps on at me to set up a log.

Although its not entirely comprehensive from the start of my training to present it will start from my recent completion of JW's 531 (in military press & dead lift/rack pull, the only big lifts i'm able to do at the moment due to a disability) at this point i wasn't writing my other training days down which obviously i now will.

A little about me

Age: 26
Height: 5'10
Weight: 12st (started at 15.7st back in late 07)
Disability: Cerebral Palsy (CP7)

Current training max

Last time I checked

DL 115-120kg (I say this because I made 115 but missed 125, think i'd of ground out 120)
MP 42.5kg
Bench 60kg

JW's 531

Wk1 - Rack Pull

Training Max - 108 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 55
Set 3 - 60% x 3 - 65
Set 4 - 65% x 5 - 72.5
Set 5 - 75% x 5 - 82.5
Set 6 - 85% x 5+ - 92.5
Target -
Result - 11 ( 126.38)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk1 - MP

Training Max - 34.64 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 65% x 5 - 25
Set 5 - 75% x 5 - 27.5
Set 6 - 85% x 5+ - 30
Target -
Result - 10 ( 39.99)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

*Lat Pulldowns due to not finishing the full set of chins.

Intend to have my log fully up to date by the end of this week. I am a Footballer (soccer for you americans), current work outs when up will show I'm now working on conditioning in preparation for the up coming season.

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


Last edited by arcadiandreamer on Tue Jul 27, 2010 8:04 am, edited 1 time in total.

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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Mon Jul 26, 2010 2:38 pm 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Wk2 - Rack Pull

Training Max - 108 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 55
Set 3 - 60% x 3 - 65
Set 4 - 70% x 3 - 77.5
Set 5 - 80% x 3 - 87.5
Set 6 - 90% x 3+ - 97.5
Target - 9
Result - 10 ( 129.97)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk2 - MP

Training Max - 34.64 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 70% x 3 - 25
Set 5 - 80% x 3 - 27.5
Set 6 - 90% x 3+ - 32.5
Target - 9
Result - 10 (43.32)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 8:50 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Wk3 - Rack Pull

Training Max - 108 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 55
Set 3 - 60% x 3 - 65
Set 4 - 75% x 5 - 82.5
Set 5 - 85% x 3 - 92.5
Set 6 - 95% x 1+ - 102.5
Target - 9
Result - 9 ( 133.22)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk3 - MP

Training Max - 34.64 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 75% x 5 - 27.5
Set 5 - 85% x 3 - 30
Set 6 - 95% x 1+ - 35
Target - 8
Result - 8 (44.32)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 9:48 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Wk1 - Rack Pull (Phase 2)

Training Max - 112.5 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 57.5
Set 3 - 60% x 3 - 67.5
Set 4 - 65% x 5 - 77.5
Set 5 - 75% x 5 - 87.5
Set 6 - 85% x 5+ - 97.5
Target - 11
Result - 10 ( 129.97)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk1 - MP

Training Max - 36.89 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 65% x 5 - 25
Set 5 - 75% x 5 - 30
Set 6 - 85% x 5+ - 32.5
Target - 11
Result - 10 (43.32)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 9:57 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Wk2 - Rack Pull

Training Max - 112.5 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 57.5
Set 3 - 60% x 3 - 67.5
Set 4 - 70% x 3 - 80
Set 5 - 80% x 3 - 90
Set 6 - 90% x 3+ - 102.5
Target - 8
Result - 9 (133.21)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk2 - MP

Training Max - 36.89 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 70% x 3 - 27.5
Set 5 - 80% x 3 - 30
Set 6 - 90% x 3+ - 35
Target - 8
Result - 9 (45.5)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 10:07 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Wk3 - Rack Pull

Training Max - 112.5 (kg)
Set 1 - 40% x 5 - 45
Set 2 - 50% x 5 - 57.5
Set 3 - 60% x 3 - 67.5
Set 4 - 75% x 5 - 85
Set 5 - 85% x 3 - 97.5
Set 6 - 95% x 1+ - 107.5
Target - 8
Result - 9 ( 139.71)

Assistance 1 Set/Reps Weight
Rack Pull 5/10 65
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/12 15
Assistance 3 Set/Reps Weight
Russian Twist 5/15 15

Wk3 - MP

Training Max - 36.89 (kg)
Set 1 - 40% x 5 - 20
Set 2 - 50% x 5 - 20
Set 3 - 60% x 3 - 22.5
Set 4 - 75% x 5 - 27.5
Set 5 - 85% x 3 - 32.5
Set 6 - 95% x 1+ - 37.5
Target - 7
Result - 7 (46.2)

Assistance 1 Set/Reps Weight
MP 5/10 22.5
Assistance 2 Set/Reps Weight
Chin ups/Lat* 5/10 -
Assistance 3 Set/Reps Weight
Pushdowns 5/20 -

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 10:48 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
During this 6 week period I would train at my local gym most other days general only having 1-2 days off a week. Activities during this time generally included a lot of DB work, some rowing, and swimming although I didn't regularly noted this stuff down, I will from now on.

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Tue Jul 27, 2010 11:56 am 

Joined: Sat Jul 14, 2007 2:15 am
Posts: 1921
Location: Hull, England
At last! No more phone calls asking me to remember what you'd done 3 weeks earlier :mozilla_tongue:

_________________
Workout Log


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Wed Jul 28, 2010 2:45 pm 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
fctilidie wrote:
At last! No more phone calls asking me to remember what you'd done 3 weeks earlier :mozilla_tongue:


ha ha you love it gimp, am putting my other days in date order then will have em up by friday.

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


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 Post subject: Re: arcadiandreamer's training log
 Post Posted: Thu Jul 29, 2010 8:22 am 
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Joined: Fri Jul 23, 2010 6:06 am
Posts: 742
Location: Hull, UK
Following the programme above, i'd began playing for a local disabled football team which lead to a trial with the county CP team.

5th july

Football 1.5hr - After this the ankle on the leg affected by CP was really sore the next few days so I chose swimming 20 lengths with some under water stretching on the 6th, 8th leading up to my trial on the 10th.

7th July

Bodyweight (1 min rest between)

12" Box Squat (bulg Bag) = (reps)40
Barbell Push ups (on knees) = 25
Chin up = 8

Total = 73

Tabata Circuit 2 Rounds

BW Squats
Barbell Push ups (on knees)
Box Jumps/ Steps ups (2nd rd)
Push Press @ 20kg/ chins (2nd rd)

2 sets of each (1 min rest)
Wall Sits (60s)
Squat Jumps x 5
Press ups (Bulg bag) x 5
MB Chest Pass x 10
Sit Up Press 3 x 15 @10kg
Chin ups x 5
MB Slams x 10

_________________
What is defeat? Nothing but education. Nothing but the first step to something better. - Bruce Lee

Aut inveniam viam aut faciam

Follow me on Twitter: @Danger_Bri


Last edited by arcadiandreamer on Thu Jul 29, 2010 9:27 am, edited 1 time in total.

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