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Macc
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Post subject: Re: Tom's Workout Log  Posted: Fri Mar 23, 2012 10:59 am |
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Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1006
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Looks like you're doing pretty bloody well to me mate!
_________________ Workout log
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Sun Mar 25, 2012 4:54 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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SATURDAY 24th MARCH 2012
REST
SUNDAY 25th MARCH 2012
AM: 5k (3.1 mile) run in 19:38
~6:20/mile
PM: Core/Skill/Flexibility
- Wall HS 3x25s
- Bridging
Wall walks 3x3
Close Holds 3x30s
- Extended Side Plank x75, 80
- Stretches
Various
Dislocates 3x15
Handicapped 5k, so was one of the last to set off. Managed to PB, but didn't get under 19:30 which sucks. 18 is the long term goal, but let's focus on sub 19:30 and then 19 first. Last race in the series, a new one starts up in May but won't be able to make the first few due to a course I'm taking and the Tough Mudder. In the meantime I'm going to reduce the distance on my fast runs but increase the pace to as close as 6 min/mile as possible. So under 3 miles, theoretically my 2 mile time should be pretty close to 12 right now. I'll keep one distance run a week though.
Bridge-wise the wall walks are a little sloppy but the holds are nice and close. Plank is also better and dislocates are closer. Did some OAC Negatives yesterday and today for no reason other than I fancied them, will throw them in the mix replacing one of the heavy pull-ups.
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Macc
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Post subject: Re: Tom's Workout Log Posted: Mon Mar 26, 2012 12:01 am |
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Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1006
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tom.642 wrote: Thanks Macc, you don't look like you're doing too badly either. Deadlift is especially nice, 2xBW is it? 2.2222222x according to my calculator, not bad! Quote: I think starting a log is one of the best things I've done for my training, it helps to actually look back and see the progress you've made and there are many decisions you can make about your training just by flicking through your log. I'm glad you suggested I keep a paper copy of my log, I find it useful if I can't get to a PC straight away and it's easier to look back on. I'm only a week or two off of my first year myself. Top stuff man, good on ya :) Make sure you treat yourself... I ate a ridiculous amount yesterday, haha :D _________________ Workout log
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Mon Mar 26, 2012 2:24 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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MONDAY 26th MARCH 2012
Strength
- Squats
BAR x10
60kg x5
100kg x5
110kg x3
120kg 3x5
- Chin-ups
BW x10
OAC Negs x3, 1
35kg 3x3
- Dips
BW x10
20kg x5
40kg x3
60kg x2
55kg 5x3
- One Leg HS Curl
15kg x10
25kg x10
30kg x10
35kg x5
New gym. Lost control on OAC negs on second set so stopped. Couldn't go as heavy as normal on the dips as usual, no idea why. The dip bars are a little different but am going just as deep as normal, strange. Hopefully it returns to normal soon.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Tue Mar 27, 2012 4:14 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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TUESDAY 27th MARCH 2012
Core/Flex/Skill
- Wall HS 3x25
- Standing Rollouts 4x7
- Bridging
Wall Walks 3x3 (shit)
Press-ups x10, 12, 12
- Extended Side Plank 3x15
- Stretches
Various
Dislocates 3x15
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Wed Mar 28, 2012 1:21 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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WEDNESDAY 28th MARCH 2012
Strength
- Squats
BAR x10
60kg x5
100kg x5
110kg x3
125kg x2
120kg x4, 5, 5, 5
- OHP
BAR x10
40kg x6
45kg x5, 4
40kg x5, 5, 5, 4
- Deadlifts
60kg x5
110kg x3
140kg x3, 2
130kg x3
Tried doing some German hangs but had trouble trying to get my feet past the bar, a flexibility problem maybe? OHP and shoulders in general are a clear weakness, may need to up it to OHP twice a week. Will have to see how it works with the dips.
Not sure how great the form on the deads are, had to switch to mixed grip on the 140s.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Thu Mar 29, 2012 5:05 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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THURSDAY 29th MARCH 2012
AM:1 mile reps x2
1st rep: ~6:00
2nd rep: 6:23
PM: Core/Flex/Skill
- L-sit 1x15
In as few sets as possible: 2x30s
- Wall HS 4x25, 10s
- Close Bridge 3x30s
- Extended Side Plank (feet elevated) x30,45s
- Plank x 5 minutes
- Stretching
Various
Dislocates 3x15
Run this morning was disappointing, ah well. Flexibility is better now, thanks to the stretching. Need to practice the l-sit a lot more, will aim to fit it in whenever I can. Considering adding the bench press to my routine somewhere, but where? Perhaps replacing one of the heavy dips, but I'm not sure. If there's too many exercises then everything becomes a jumble and nothing progresses.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Fri Mar 30, 2012 6:09 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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FRIDAY 30th MARCH 2012
AM: 13.1 mile run in 1:44:13
~ 7:57/mile
Pace was consistent, wasn't going all out but got a decent time. A marathon in 3:30-3:45 should definitely be achievable come October.
PM: Strength
- Pull-ups
BW x10
30kg x5, 5, 4
25kg x5, 5, 3
- Dips
BW x10
25kg x3
50kg x5, 4, 4, 4, 4
- GHR 3x5
- Shrugs
BAR x10
60kg x10
100kg x5
120kg x3
140kg 2x3
Bit of a flop really, haven't been hitting the same numbers I usually do, especially on dips and pull-ups. No idea why as I swear I've always done them properly at home. Anyhow come Monday I'll start from the ground up and find a weight I can get more reps out of, around the 5-8 range I think. For dips 50kg should be okay. This is quite frustrating to be honest. I hate to say this but one thing I may have to consider is whether I'm getting enough rest, and if not what needs to be done. I certainly feel fine, but numbers aren't going the right way.
Found the GHR machine in the corner so jumped on that. First time with shrugs too, just getting a feel for them.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Sun Apr 01, 2012 5:03 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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SATURDAY 31st MARCH 2012
REST
SUNDAY 1st APRIL 2012
AM: 2 mile run in 12:27
~6:13/mile
PM: Skill/Core/Flex
- Wall HS practice
- Bridge Press-ups x10, 13, 12
- Extended Side Plank (feet elevated) x45, x45
- OA Plank x45
- Stretches
Various
Dislocates 3x15
On the 2 miler I had to stop after 2 minutes to stretch off my right hamstring which started acting up. So then I had to start again, and time was a little crap. First time on my new route too.
PM session was a little weak, but flexibility is better.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Mon Apr 02, 2012 4:08 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1140
Location: London
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MONDAY 2nd APRIL 2012
Strength
- Squats
BAR x10
60kg x5
100kg x5
120kg x3
125kg 4x3
- Chin-ups
BW x10
OAC Negs x0
20kg x8
30kg x5, 5, 4
- Dips
BW x10
25kg x5
50kg 4x5
- GHR
BW x5
10kg x3, 3, 4, 5
- OHP
BAR x10
40kg x6
45kg x4, 4, 3
Had a bit of time to kill so threw some OHPs in. Like I said before dips and pull-ups are worse for whatever reason, so this was an assessment of sorts. Couldn't get any OAC negs out today neither. For chins and dips I'm going to be looking at weight I can rep between 5 and 8 times. Then increase weight.
OHP is still pathetic, but with time it will increase.
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