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Boards => Journals => Topic started by: csaunders on January 25, 2015, 03:29:39 PM



Title: Iron and order
Post by: csaunders on January 25, 2015, 03:29:39 PM
... Not quite 'law and order'.

Well, I've decided to return to my journal escapades after a short blogging hiatus. I tend to do this from time to time, but continue to work hard nonetheless.

So what's happened since I took the npa south west title last year?

For the sake of brevity, I managed to pick up a serious back injury after a standard squat session. Needless to say, this put me out of action for some while. Over the past few months, I've been doubling up on upper body (and anything that doesn't put pressure on the lower back) and started to gradually add squats/deadlifts back in, albeit light.

Within this period, I've re-read the writings of a Mr Ian Ducket, and i must confess that i have trawled through a number of his books, and have been very impressed. Following this, I'm now a firm advocate of the principles that he sets out in his 'Three' workout e-book (with minor alterations to suit my lifestyle) and am in week 3 of his '3 HIT workout' (again with minor adjustments).

To summarise:

I'm now working out 3x a week (Sunday, Tuesday, Thursday )

I have 3 main meals and 3-4 snacks.

I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

My focus for the next few years is my career within the legal profession. Whilst I will continue to work extremely hard in the gym, and my nutrition will be on point, bodybuilding will take a back seat in my life. Ultimately, I will treat the gym as my 'release' from the stresses and strains that day to day life presents. I feel fit, healthy, strong and motivated in every aspect of my life. My goal is to maintain this balance.


Current stats

Height - 6ft
Weight - 13'8lbs (stage weight 12'3)


Workout today
Three week 3 day 1

Bench - pull-ups - dips
105kg x 10-3-2
25kg x 10-3-2
25kg x 10-3-2

Military press-bb curl- pulldown
67.5kg x11-3-2
57.5kg x 11-3-2
Full block x 18-8-4-2

Bb squat- leg extensions -calf raise
130kg x 30 (easy)
3 block x 15-7-5-3
130kg  x 21 (3s hold)

Bb shrugs (60s)
140kg x 21 18 13 10

Db lying raise
22.5kg x 11 7 5

Hanging leg raise
Bw x 3 sets 15

The workouts operate in blocks. The first block as outlined above is bench-pull-ups-dips.
I execute my bench press- rest pausing twice until failure and immediately move to pull-ups. I repeat the same and move on to dips- block 1 done!

The process will continue for the next two blocks, save that squats is done for a single set.

Squats were easy today. I think I could get 40 reps. 130kg is the heaviest weight I've used since my injury so I'm pleased with what I did in the circumstances.

As always, lets roll....


Chris


Title: Re: Iron and order
Post by: Toby on January 25, 2015, 03:36:45 PM
Subscribed  ;D


Title: Re: Iron and order
Post by: Turpin on January 25, 2015, 03:44:58 PM

 Interesting training concept , I like it  ;)

  T.


Title: Re: Iron and order
Post by: Joe Lyon on January 25, 2015, 03:47:42 PM
Nice title ;) looking forward to your progression mate


Title: Re: Iron and order
Post by: Damon Eaton on January 25, 2015, 03:48:52 PM
I had a similar injury in one of my spinal extensors also from squatting. I was lucky as it only put me out of squatting and dead lifting for a few weeks/month but it really humbles you and still I fear going heavy on them as I'm not sure how healed it is, it happened the back end of December.

How long was your recovery? I managed not to suffer too much as I could still leg press and do all upper body work just had to be careful with triple extension and any move my where resisting flexion.


Title: Re: Iron and order
Post by: Nic on January 25, 2015, 04:21:47 PM
Welcome back and good luck with all your other goals!


Title: Re: Iron and order
Post by: p0stscript on January 25, 2015, 06:13:22 PM
I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

 ;D this I understand, ours is 14 months old now and use to his 6 mile a day walks ( note - I do  just over 6, he probably does twice as much if not more)


Title: Re: Iron and order
Post by: Badger on January 25, 2015, 10:55:09 PM
Will follow avidly Chris, how are you enjoying working in the legal industry?


Title: Re: Iron and order
Post by: Maveric Matt on January 26, 2015, 01:56:46 PM
Nice one, bud! Good to see you back  :)

So that training protocol is taken from Ian's book?

ps- welcome to the 3 times a week club!  :D


Title: Re: Iron and order
Post by: SCOTTGALTON on January 26, 2015, 02:25:30 PM
welcome back mate. I like Ian's stuff and find his stuff very readable and fits in with life well. Three days a week is where it's at


Title: Re: Iron and order
Post by: ben-howard on January 26, 2015, 05:50:27 PM
Welcome back Chris, will be following, great to hear your back squatting + dead lifting again, how are you finding the 3 sessions per week as aposed to 4-5


Title: Re: Iron and order
Post by: csaunders on January 27, 2015, 09:23:42 PM
Thanks for all the responses.

I injured my back in September time and its taken until the end of December for me to start adding exercises that put pressure on the lower back.

Dave - I'm loving my job as a solicitor. Fortunately, I'm in a position where I (as a geek) love reading about the law and advising on the same.

Matt - the workout is based on principles he sets out in his book. I would recommend buying it. It costs about five quid or so- 12 months worth of workouts !

I'm fully embracing the 3x per week club. It gives me time to manage time for all the other areas of my life, but still satiates my need to hit the iron hard. I must say I'm preferring it to training 6x a week, but I guess it just suits my lifestyle better. If I was still in Uni and had too much time on my hands, then I'd probably hate it.
Looking lean, feeling strong and healthy so how can I complain.

Anyway, today's workout
Three Week 3 day 2

Hack bb squat -  leg curl - good morning
120kg  x 30
3 block x 21
70kg x 30

Incline bench - bb rows - upright row
100kg x 9-3-2-1
100kg x 11-3-2
50kg x 11-4-2

db curl - lat raise - tricep extension
22.5kgx16-5-3
22.5kg x x 8-3-2-(cheat)
52.5kg  x 15-6-3

Calf raise 140kg x  55reps

BB hack squats --- burn!!!



Title: Re: Iron and order
Post by: csaunders on January 27, 2015, 09:31:16 PM
I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

 ;D this I understand, ours is 14 months old now and use to his 6 mile a day walks ( note - I do  just over 6, he probably does twice as much if not more)

I have a lot to look forward to then, or worry about. Either way, it's going to be fun and tiring!


Title: Re: Iron and order
Post by: csaunders on January 29, 2015, 10:48:03 PM
Three week 3 day 3

Bench - pull-ups - dips
105kg x 10-3-2
25kg x 10-3-2-1
25kg x 11-3-2

Military press-bb curl- pulldown
67.5kg x10-3-2-1
57.5kg x 12-3-2
Full block x 19-8-4-2

Bb squat- leg extensions -calf raise
130kg x 40
3 block x 16-8-5-3
130kg  x 21 (3s hold) easy

Db hammer curl - pulldowns - db alt curl - diamond press ups (giant set)

12.5kg x 10
Full block x 10
12.5kg x 10
Bw x 10

10 mins as many rounds as possible

40 rep squat was the highlight, with even more in the tank!

I also had a very good result for someone I represented today so pleased all round :)


Title: Re: Iron and order
Post by: csaunders on February 01, 2015, 12:07:34 PM
Three Week 4 day 1

Hack bb squat -  leg curl - good morning
120kg  x 31
3 block x 22
70kg x 32

Incline bench - bb rows - upright row
100kg x 9-3-2-2
100kg x 12-3-2
50kg x 12-4-2

db curl - lat raise - tricep extension
22.5kgx17-5-3-1
22.5kg x x 9-3-2-(cheat)
52.5kg  x 16-6-3

Calf raise 140kg x  60

Hanging leg raise bw x 3 sets 15


Early morning workout on a very cold and bitter Sunday morning. Was quite a tough workout. The hack squats wiped me out for some reason, and this took some energy/endurance/strength for the incline bench press. Great workout nonetheless!

Watching Murray in the aus open final now, great match so far!


Title: Re: Iron and order
Post by: csaunders on February 08, 2015, 12:28:08 PM
It's been a busy one for me recently but I've been training hard. I did have to rejig my training days as a few days were spent down a+e (not for me)

Anyway, Sunday morning is here which means another epic workout, and it went as follows:


Three week 5 day 1

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 11-3-2-1
25kg x 12-3-2-1

Military press-bb curl- pulldown
67.5kg x11-3-2-1-1
57.5kg x 13-3-2-1
Full block x 22-10-4-2-1

Bb squat- leg extensions -calf raise
135kg x 40
3 block x 18-8-5-3-2-1
135kg  x 21 (3s hold) easy

Db hammer curl - pulldowns - db alt curl - diamond press ups (giant set)

12.5kg x
Full block x
12.5kg x
Bw x

7 rounds x 11mins

Hanging leg raise bw x 3x15

Quick and intense workout. The squats were just at parallel and some just above. It sounds like an excuse but with my back currently recovering, this feels the most appropriate way to execute the movement whilst minimising the risk of injury.

My entire body, and of course my quads, are on fire!


Title: Re: Iron and order
Post by: csaunders on February 13, 2015, 10:07:10 AM
Three week 5 day 3

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 11-3-2-1
25kg x 12-3-2-1-1

Military press-bb curl- pulldown
70kg x 8-3-2-1-1
60kg x 10-3-2-1
Full block x 24-10-4-2-1

Bb squat- leg extensions -calf raise
140kg x 30
3 block x 19-9-5-3-2-1
140kgx   x 21 (3s hold) easy

This was yesterday's workout. The depth on squats was much better, they were tough!

Going to the Celtic manor this afternoon for a spa break, so gonna chill out and eat some good food!


Title: Re: Iron and order
Post by: csaunders on February 15, 2015, 10:19:17 PM
Three week 6 day 1

Hack bb squat -  leg curl - good morning
120kg  x 40
3 block x 26
70kg x 36

Incline bench - bb rows - upright row
100kg x 9-3-2-2-2 (hit rack)
110kg x10-3-2-1
55kg x12-4-2-1

db curl - lat raise - tricep extension
22.5kgx19-5-3-2-1
22.5kg x x 11-4-2-(cheat)
52.5kg  x 17-7-3-2

Into the final week of this workout routine.. 40 reps on hack squats, ouch!!


Title: Re: Iron and order
Post by: csaunders on February 18, 2015, 09:12:09 PM
Three week 6 day 2

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 12-3-2-1
25kg x 13-3-2-2-1

Military press-bb curl- pulldown
70kg x 9-3-2-1-1
60kg x 10-3-2-2
Full block x 25-10-4-2-2-1

Bb squat- leg extensions -calf raise
140kg x 31
3 block x 20-10-5-3-2-1
150kg  x 21 (3s hold)

This workout was from yesterday and was very intense - done in 35 mins, followed by a 40 minute walk with my cocker :)


Title: Re: Iron and order
Post by: csaunders on July 18, 2015, 12:17:01 PM
It's been a while...

I'll start with a confession.  Over the last 5 months, my love for bodybuilding had died. The quest for strength, size and the pump no longer seemed to matter. Oddly enough however,  I enjoyed it. I've still been training but the focus has been on health and fitness. Having bought a new cocker spaniel pup it's not been unheard of for me to run 12 mile+ mountain runs; sometimes three times in a week. Again, this challenge and new sense of fulfilment has been great, but it has meant sacrificing muscle and strength in the gym.

My thoughts on nutrition have also changed. With the focus being on health (and not gains) my calorie intake has been low. All of my chosen foods coming from healthy choices and organic if at all possible.

However, things have started to change in my life and it's slowly started to dawn on me that I miss bodybuilding. I am a bodybuilder,  I have it in my bones. So.. without any further rambling, let's pick up from where I previously left it. It's time to grow!!

I've set out a plan up until December and this will involve using HIT principles

I just completed workout 2 of the programme. The weights are nothing to shout home about, so please bear with me. The below workout will be hit 3x per week for approx 5 weeks until I start a new programme.

HIT reborn workout 2

Squat
167.5kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +10 (+1)

Chins
11.25kg x 12 (+1.25kg)

Incline rack press
90kg x 12 (+2)

Bb row
105kg x 12

Military press standing
62.5kg x 12 (+2.5kg)

Bb curls
55kg x 10 (+1)

Triceps pulldowns (3's negative and hold)
Full block x 13 (+1)

Dips
22.5kg x 12 (too easy)

Calf raise
190kg x 12 (+5kg)

Leg curl (3 sec negative and hold)
3 block x 7

One set to fail, aiming for 12 reps.


More to follow...


Title: Re: Iron and order
Post by: SCOTTGALTON on July 21, 2015, 01:16:25 PM
it's good to see you back mate


Title: Re: Iron and order
Post by: csaunders on July 23, 2015, 07:12:38 PM
Workout 3

Bb squats
172.5kg x 12 (+2.5kg (

1 leggedLeg extensions
3 block x +12 (+1)
Chins
13.75kg x 12 (+1.25kg)
Incline rack press
95kg x 11 (+2.5kg)
Bb row
110kg x 12 (+.2.5kg)
Military press
67.5kg x 12 (+2.5kg)
Bb curls
55kg x 12 (+1)
Triceps pulldowns (3's negative and hold)
Full block x 15 (+1)
Dips
26.25kg x 12 (+1.25kg)
Calf raise
195kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 9 (+1)


Thanks, Scott.  It's good to be back. Starting to feel bigger/stronger already.




Title: Re: Iron and order
Post by: MJP on July 24, 2015, 12:14:00 AM
Once a bodybuilder, Chris... 8)...I think it's in the blood.


Title: Re: Iron and order
Post by: Toby on July 24, 2015, 06:44:44 AM
Awful session, 167.5kg for 12 squats, terrible  :o :o

Welcome back buddy, as the big boss man says, it is in the bones. We are what we are


Title: Re: Iron and order
Post by: csaunders on July 26, 2015, 01:52:21 PM
Workout 4
Squat
175kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +13 (+1)
Chins (hold at top 3's negative)
15kg x 10 (1.25kg)
Incline rack press
95kg x 12 (+1)
Bb row
110kg x 12 (+.2.5kg)
112.5kg x  12 (+2.5kg)
Military press
70kg x 10 (+2.5kg)
Bb curls
57.5kg x 12 (+2.5kg)
Triceps pulldowns (3's negative and hold)
Full block x 16 (+1)
Dips
27.5kg x 12 (+1.25kg)
Calf raise
197.5kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 10 (+1)

Great workout this morning. Only been back on it for two weeks but I'm feeling really full - a good feeling! Strength is coming back too - it's finally good to have some heavy (ish) weight on my back.  

Went on a nice 3 mile hike yesterday with my little four legged friend.. great weather for it - unlike today.

Chasing the gains....


Title: Re: Iron and order
Post by: csaunders on July 28, 2015, 09:07:22 PM
Workout 5

Squat
177.5kg x 11 (+2.5kg)

1 leggedLeg extensions
3 block x +14 (+1)
Chins (hold at top 3's negative)
15kg x 10 (1.25kg)
Incline rack press
95kg x 12 (+2.5kg)
97.5kg x 11 (+2.5kg)
Bb row
115kg x 12 (+2.5kg)
Military press
70kg x 12 (+2)
Bb curls
60kg x 10 (+2.5kg)
Triceps pulldowns (3's negative and hold)
Full block x 17 (+1)
Dips
28.75kg x 12 (+1.25kg)
Calf raise
200kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 11(+1)

Great session. Stopped at 11 reps with the squats as back has been feeling tender. Feeling confident that 180 x 12 is in reach!


Title: Re: Iron and order
Post by: Rossdog on July 29, 2015, 10:32:52 AM
Some impressive lifting buddy glad to see u back in the swing of things picking up where u left off!!


Title: Re: Iron and order
Post by: Maveric Matt on July 29, 2015, 12:53:03 PM
I do quite like the idea of that 1 big set of 12 reps per body part.


Title: Re: Iron and order
Post by: SCOTTGALTON on July 29, 2015, 01:16:17 PM
I tried hit before and I quite enjoyed it


Title: Re: Iron and order
Post by: csaunders on July 29, 2015, 06:33:56 PM
It's good to actually start feeling like a body builder again - full, strong and clothes tighter in the right places.

The 12 reps set is quite taxing and as hitting everything 3x a week it's sufficient volume. Give it a go! I'll only be doing this for 5 weeks max though as my joints won't handle the battering ..


Title: Re: Iron and order
Post by: csaunders on July 30, 2015, 07:05:55 PM
Workout 6

 Squat
177.5kg x 12 (+1)

1 leggedLeg extensions
3 block x +14 (same)
Chins (hold at top 3's negative)
15kg x 11 (+1)
Incline rack press 
97.5kg x 11 (same )
Bb row
117.5kg x 12 (+2.5kg)
Military press
72.5kg x 10 (+2.5kg)
Bb curls
60kg x 11(+1)
Triceps pulldowns (3's negative and hold)
Full block x 17 (+1)
Dips
30kg x 12 (+1.25kg)
Calf raise
202.5kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 12(+1)

Back was feeling fine today and squats were easy - buzzing in the gym!!


Title: Re: Iron and order
Post by: csaunders on August 02, 2015, 11:31:53 AM
Workout 7

Squat
180kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +15 (+1)
Chins (hold at top 3's negative)
15kg x 12 (+1)
Incline rack press 
97.5kg x 12(+1 )
Bb row
120kg x 10 (+2.5kg)
Military press
72.5kg x 11(+1)
Bb curls
60kg x 11(same)
Triceps pulldowns (3's negative and hold)
Full block x 18 (+1)
Dips
31.25kg x 12 (+1.25kg)
Calf raise
205kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 12 (+1)


Got that 180kg Squat. . Heads back in the game!!


Title: Re: Iron and order
Post by: Glen Danbury on August 02, 2015, 12:34:08 PM
nice lifting. some great poundages being hoisted


Title: Re: Iron and order
Post by: Dan94 on August 02, 2015, 06:08:04 PM
In for this :)


Title: Re: Iron and order
Post by: Joe Lyon on August 02, 2015, 07:14:45 PM
Certainly getting 180 owned mate. Well done!!!


Title: Re: Iron and order
Post by: ben-howard on August 02, 2015, 07:47:14 PM
Good progress since session 1 buddy, what is your diet like during this programme, what you gonna change to after this programme is up?


Title: Re: Iron and order
Post by: csaunders on August 02, 2015, 09:19:36 PM
Good progress since session 1 buddy, what is your diet like during this programme, what you gonna change to after this programme is up?

1. 150g oats, 3-4 whole eggs with coconut oil, blueberries - creatine, multi vit

2. Tuna or egg sandwich with handful of nuts

3. Brown rice, chicken, mixed veg,  pumpkin seeds

4.  Natural yeo yoghurt, banana, blueberries, nuts

5. Chicken,  oats, nuts, fruit

6. Any Lean meat, carb and some form of fat

Pwo is normally 2 scoops whey and 4-6 snackajacks.

Sometimes have peanut butter and oats before bed.

Workout wise-i'll do this full body workout for another 2-3 weeks. I'll then have a week of less intense work and start the programme on page 1 of this journal for 6 weeks.


Title: Re: Iron and order
Post by: csaunders on August 04, 2015, 06:54:14 PM
Workout 8

Squats
182.5kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +15 (same)
Chins (hold at top 3's negative)
16.25kg  x 10.5(+1.25kg)
Incline rack press 
100kg x 9 (+2.5kg)
Bb row
120kg x 11 (+1)
Military press
72.5kg x 11(same)
Bb curls
60kg x 11(same)
Triceps pulldowns (3's negative and hold)
Full block x 19 (+1)
Dips
32.5kg x 12 (+1.25kg)
Calf raise
207.5kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 13 (+1)

Feeling strong - and I have a beard ;)


Title: Re: Iron and order
Post by: csaunders on April 03, 2016, 03:45:55 PM
It's been a while. 

Since the start of the year I've no longer been training or eating as a typical bodybuilder. Rather, my emphasis and focus has been on strength, fitness and health; a mindset/shift that has been influenced by my own recent personal experiences and from readings of Mr Ian Duckett's literature. To put it bluntly, longevity and personal progression is my goal.

I'm currently weighing 83.5kg - I am in possibly the best shape ever. I can run, lift, swim, cycle and I still look aesthetically pleasing (full abs/seperation in all muscle groups). I have however lost some muscle fullness, and possibly, muscle size, but this is something I am happy to accept. Muscle hypertrophy is not my goal.

Training plan

3 weight sessions per week - Full body, with an emphasis on the compound lifts in order to get best "bang for buck"

3 cardio based sessions (as a minimum) - This can involve long distance running, sprints, jumping, metabolic conditioning, swimming, cycling etc.

Nutrition

Meal 1 - 100-150g oats, 3-5 eggs cooked in extra virgin olive oil. Omega 3, creatine, multi vitamins, garlic, vitamin b complex. Green tea.

Snack 1 - Cashews, 3 pieces fruit.

Meal 2 - Brown rice, chicken, mixed vegetables, mixed seeds, 1 apple. Omega 3.

Snack 2 - Natural Yoghurt, whey protein, 2 fruit.

Meal 3 - Salmon, red potato, salad/mixed veg. Omega 3.

Snack 3 - Almonds, 3 pieces fruit

*Post workout - 2 scoops whey / 3-4 snackajacks.
**Pre bed (dependent on hunger) - 1 scoop organic peanut butter.
*** Cheat meal on a saturday

Yesterday (rest)

AM - 30 minute walk with the dog.

PM - 7 mile run with the dog (3 miles uphill)

Today

6 AM - 100g oats, 3 eggs cooked in Extra virgin olive oil. Omega 3, vitamin b complex, garlic, multi vitamin. Green tea.

6:10 AM  20 minute walk with the dog

7 AM - Swimming session. A total of 48 lengths (25 metre each length)

Breakdown of the session
16 lengths to start, followed by sets of 4 lengths for speed.

My goal is to hit 64 lengths (1 mile) before the end of this month. Bearing in mind that I could barely swim 25 metres 6 weeks ago, I'm pretty pleased with this.

8 AM - 1 scoop whey, 1 banana.

8:20 AM - Weight session

Flat bench - 102.5kg x 9 9
                 105kg x 9

Pullups - +15kg x 9 9
             +25kg x 9

ATG Squats - 140kg x 9 9
                  157.5kg x 9

BB curl 55kg x 11_3_2 (10s rest pause)
Floor press 90kg x 16_3_3 (10s rest pause)

9:30 AM - 1 scoop whey / 3 snackajacks.

11 AM - Snack 1 (almonds, blueberries, grapes)

2 PM - Salmon, red potato, mixed veg, 1 omega. Green tea.

Plan for later today

5 PM - Snack 2 - Cashews, orange, raspberries, apple.

5:30 PM - 40 minute walk with the dog.

7:30 PM - Fresh pasta, extra lean beef mince, home made tomato with cheese (pasta bake)

10 PM - Snack 3 - Natural Yoghurt, honey, blueberries, banana.

Resting heart rate

Abigail bought me a fitbit for christmas so I have been monitoring my resting and active heart rate since the start of the year. My intention is to log this, which will provide me with an indication of my overall fitness.

Resting rate today is 48 bpm.

Let's get this show on the road  8)



Title: Re: Iron and order
Post by: SuperplexSteve on April 04, 2016, 02:10:18 AM
Hi Chris, your journal has been an interesting read! I think this approach to fitness is a healthy one, longevity is a worthwhile goal.  I think we should all strive to be "efficient" human beings.  Being physically fit no doubt improves our ability to be more useful, e.g. more effective in the workplace.

When I eventually feel satisfied with all I can achieve in bodybuilding, I can see myself following a similar shift in mindset.

It's interesting that you've been measuring your resting heart rate.  That is something I usually monitor during contest prep.  A good indicator of overall fitness.  Do you trust the fitbit measurements? I've considered getting one myself.  I suppose if you use it consistently so that you can compare measurements like with like, it should be a useful tool.


Title: Re: Iron and order
Post by: SCOTTGALTON on April 07, 2016, 01:41:16 PM
Good to see you posting mate. I always hink the the more you make healthy eating and exercise part of life it no longer becomes what you do rather it becomes who you are. I'm know at work as soemone who eats healthy and exercises and it motivates a lot of the lads to do the same.

Longevity is key in any sport and in life. Healthy and balanced.


Title: Re: Iron and order
Post by: csaunders on April 07, 2016, 02:34:05 PM
Forgot to log my entry so:

4th April 2016

I spent Monday afternoon/evening in London to watch Adele with my fiancée, which was a late Christmas present.

No training, but plenty of walking to the O2 arena. I prepared most of my foods as normal but did enjoy a 2 course meal in chiquitos - when in Rome (or London) and all that 

Adele isn't my cup of tea but I couldn't deny that she has an unbelievable voice, and that she gave me shivers on one or two songs. Ab was happy anyway, so that's the important thing!

5th April 2016

I spent the morning travelling home and then decided to train at 7 with my training partner

Weight training

Incline bench
95kg x 9 9
100kg x 9

Pendlay row
95kg x 9 9 9

Sumo Deadlift (TUT I. E. Slow)
167.5kg x 9 9 9

Pulldowns (Full block +15kg extra) x 16-3-2 (rp)

Chin ups with 15kg x 16-3-2 (rp

Great workout, taking about 40 minutes all in all.

Swimming (9-10pm)

After weight training, I got a meal of salmon, noodles and stir fry down me and headed to the local leisure centre.

All in all I did 1600m in total comprising:
500m
8x100m sets
1x300m to finish

I had a weird sensation in my head during the first 500m, which actually caused me to stop. I'm guessing it was a build up of pressure, probably from my not so great breathing skills.

Anyway, pretty pleased with that.

Finished off with a PWO whey shake and 3 snackajacks.

RHR 48

 8)


Title: Re: Iron and order
Post by: csaunders on April 07, 2016, 02:37:22 PM
Rest day yesterday

Nutrition 

Meal 1 - 100g oats with cinnamon and water.
4 eggs cooked in olive oil.
Creatine, multi vitamin, omega 3, vitamin b complex. Cup of green tea. Garlic tablet.

Snack 1 - Cashews, grapes, orange, blueberries 

Meal 2 - Brown rice, mixed veg, Turkey breast, 1 apple. Omega 3 tablet.

Snack 2 - yeo natural yoghurt with 1 nakd bar 

Snack 3 - Almonds, pear, raspberries, blueberries, orange. 

Meal 3 - 2.5 lean turkey burgers, welsh baby potatoes, mixed salad (a lot) . 1 omega 3 tablet.

I may have peanut butter, a piece of fruit and a mug of green tea later.


Exercise 

30 minute walk with the dog at 6 am. 

4 mile run at 7pm with the dog. Took approx 31 minutes so feeling decent (see attached). Unfortunately a run involves picking up number 2's and stopping for a number 1 om a few occasion so confident of getting 7.30 min miles on average.

[attachment expired]


Title: Re: Iron and order
Post by: csaunders on April 07, 2016, 02:40:40 PM
Superplex - do I trust that the fitbit is entirely accurate? Possibly not, but it does provide me with a good marker in any event. If you're keen on your fitness it's a good gadget to have for monitoring your runs, steps, heart rate etc.

Scott - thanks for popping in mate,  hope everything is going well with your off season. Are you watching any shows this year, I may venture to the south west as a spectator.



Title: Re: Iron and order
Post by: SuperplexSteve on April 07, 2016, 02:45:48 PM
I agree that it is useful as one of many indicators.  Either way, I'm impressed with the 48bpm heart rate!


Title: Re: Iron and order
Post by: Nic on April 07, 2016, 04:26:49 PM
Good to see you journalling again :D

Sorry for the hijack, but on the topic of measuring HR, I've been sent a HRV system to trial for a client. The kit and app are interesting, but the book (about heart rate variability training) is pretty interesting - I've never really used resting HR to influence training programming.


Title: Re: Iron and order
Post by: csaunders on April 07, 2016, 09:35:26 PM
Today

6 am - 30 minute walk with dog

715pm - Weights

Dips
40kg x 9 9
45kg x 9 (hard)

Clean and press
72.5kg x 9 9
75kg x 9 (ok-tough)

Bb lunge
100 x 9 9
117.5kg x 9 (ok)

Ez bar overhead press
52.5kg x 16-3-2


Db hammer curl strict
22.5kg x 16-3-2

815pm - 30 minute walk with the dog.

Currently finishing off my final meal of the day - salmon fillet, rooster potatoe and mixed veg.

RHR - 49


Title: Re: Iron and order
Post by: csaunders on April 07, 2016, 09:36:53 PM
Good to see you journalling again :D

Sorry for the hijack, but on the topic of measuring HR, I've been sent a HRV system to trial for a client. The kit and app are interesting, but the book (about heart rate variability training) is pretty interesting - I've never really used resting HR to influence training programming.

What do you find interesting about it, Nic? Also, congratulations on your recent powerlifting achievements.


Title: Re: Iron and order
Post by: csaunders on April 08, 2016, 01:05:27 PM
Today
615 am - 30 minute walk with dog

7am first meal of 100g oats, cinnamon, 3 eggs cooked in olive oil and normal supplements.

8am - Swimming session.

Aimed to hit a mile (1600m) today, but ended up getting in the pool later than anticipated. The result being that I was stopped at 1450m by the lifeguard as he had to clear the pool for a 'diving lesson'.  I was and still am devastated as the mile was the milestone for me. The only good thing coming from this, apart from a few laughs, is that I felt very comfortable.

9am - whey shake with 2 snackajacks.

10 am - work until 6pm.


Title: Re: Iron and order
Post by: csaunders on April 10, 2016, 11:42:14 AM
Yesterday

A proper rest day yesterday with no scheduled activity aside from two dog walks AM and PM.

Diet was the sam, although I had a cheat of steak and chips (mixture of proper chips and sweet potato) and a pack of rolos  (lol - getting rid of easter stash).

Sat down to watch the joshua fight and was over the moon to see him do the business. Such an exciting prospect and great to see he's sponsored by EQ nutrition!

Today

Woke late at 7am to take the dog and got my first normal meal down me

8am - Swimming session

1600 metres in under 40 minutes. My first mile and was over the moon. Found this mentally tough today but plenty left in the tank physically - years of training, and that mental edge, helping considerably.

9am - whey shake with a banana

920am - weight session

Flat bench (2mins)
110kg x 6 6 6 (ok)

Chins
32.5kg x 6 6 6 (ok-tough)

Squat
150kg x 6 6
165kg x 6 (ok)

Bb curl medium grip
55kg x 11-3-2(10s rp)

Floor press
90kg. X. 17-3-2

Happy with everything today !!


Title: Re: Iron and order
Post by: SuperplexSteve on April 10, 2016, 03:25:11 PM
It's nice to have a proper rest day!

Training is looking every consistent.  How many time per week do you swim?  I suppose a better question would be, how do you decide on what form of cardio to do on a given day?


Title: Re: Iron and order
Post by: csaunders on April 12, 2016, 08:56:05 PM
Today

2x30 minute walks with dog (Am/PM split)

Weights at 7pm


Workout 2

Incline press
105kg x 6 6
110kg x 6 (tough)

Pendlay row
105kg x 6 6 6 (ok)

Sumo Deadlift
175kg x 6 6 6 (ok tut for 4 second negative)

Pulldowns
Full block +15kg x 17-3-2

Chins
15kg x 16-3-2

Great workout and starting to get into the groove with the negative sumo Deadlift.

Superplex - I swim about 2-3x a week. I do whatever I fancy, no particular formula - I simply enjoy what I do.


Title: Re: Iron and order
Post by: Nic on April 12, 2016, 09:15:49 PM
Good to see you journalling again :D

Sorry for the hijack, but on the topic of measuring HR, I've been sent a HRV system to trial for a client. The kit and app are interesting, but the book (about heart rate variability training) is pretty interesting - I've never really used resting HR to influence training programming.

What do you find interesting about it, Nic? Also, congratulations on your recent powerlifting achievements.

Cheers! Just that it goes further than noting and observing heart rate. It shows you how to track it and then adapt training to suit (or at least to be aware, and then totally ignore!) It also explained how the actual variability of the heart beat (systolic/diastolic - I think?) affects things. Previously I'd only measured actual BPM but this system goes by variations within the pattern of the beats.

Probably haven't explained that at all! Basically: I'm a nerd and like finding out new things about myself ;D


Title: Re: Iron and order
Post by: csaunders on April 14, 2016, 09:28:15 PM
Yesterday 

AM dog walk x 25 minutes 
PM dog walk x 30 minute

Late night swim session - 100m sprint cycles x 12 reps.

Today

Am dog walk x 25 minutes 
PM dog walk x 30 minutes 

Weight session 

Week 3 (6's)

Dips 
50kg x 6 6
55kg x 6 (ok)

Clean and press
80kg x 6 6
85kg x 6 (ok)

Bb lunge
120kg x 6 6
130kg x 6 (ok)

Ez bar overhead press
52.5kg x 18-3-2

Db hammer curl strict
22.5kg x 18-3-2

Fantastic session 


Title: Re: Iron and order
Post by: csaunders on April 17, 2016, 12:49:28 PM
Yesterday 

AM dog walk x 50 minutes 
PM DOG walk x 40 minutes 

During the PM walk, I did hill sprints - 100m x 10 reps, taking 13 minutes in total and with a maximum heart rate of 168.

Today 

AM dog walk x 15 minutes

7am - pool session - 750m (short one today)

8am - Weights 

Flat bench (2mins)
115kg x 3 3 
125kg x 3 (tough)

Chins
40kg x 3 3
45kg x 3 (ok)

Squat 
160kg x 3
170kg x 3 3 (ok)

Bb curl medium grip
55kg x 12-3-2 (10s rp)

Floor press
92.5kg x 16-3-2 (10s rp)


Title: Re: Iron and order
Post by: csaunders on April 24, 2016, 04:34:26 PM
Been pretty poor at updating this week

Tuesday

Incline press
110kg x 3 3
115kg x 3 (ok)

Pendlay row
110kg x 3 3
115kg x 3 (ok)

Sumo Deadlift (deadstop tut)
185kg x 3 3 3 (ok)

Pulldowns
Full block +15kg x 17-4-2

Chins
15kg x 16-3-2

Thursday

Dips
60kg x 3 3
72.5kg x 2 (tough)

Clean and press
90kg x 3 3
97.5kg x 3 (solid)

Bb lunge
137.5kg x 3 3 3 (ok)

Ez bar overhead press
52.5kg x 17-3-2

Db hammer curl strict
22.5kg x 18-4-2

Saturday

12 minute ab workout
7 mile mountain run

Today

Swimming session . 2400metres continous (1.5 miles)

Weights

Flat bench (2mins)
102.5kg x 9 9
107.5kg x 9 (tough)

Chins
15kg x 9 9
26.25kg x 9 (ok-tough)

Squat
140kg x 9 9
160kg x 9 (ok-tough)

Bb curl medium grip
55kg x 12-3-2 (10s rp)

Floor press
90kg. X 17-3-2

Great session today!


Title: Re: Iron and order
Post by: Toby on April 25, 2016, 08:32:47 AM
Been pretty poor at updating this week


Yes you have. Bad boy.

Good strength being shown there Big Chris. Pendlay row is impressive at 115kg, I can BB bent over row that but would need to take a lot off for a Pendlay.


Title: Re: Iron and order
Post by: thebull on April 25, 2016, 07:19:57 PM
Hey Chris Gonna be following this, strong as ever- those wheels!


Title: Re: Iron and order
Post by: csaunders on April 29, 2016, 05:11:32 PM
Tuesday

Incline press
95kg x 9 9
102.5kg x 8 (on my own)

Pendlay row
97.5kg x 9 9 9 (ok-tough)

Sumo Deadlift
170kg x 9 9 9 (ok)

Pulldowns
Full block +15kg x 17-4-2

Chins
15kg x 17-3-2

RHR - 48

Wednesday

4 mile run for speed - averaged 7'41 minute miles

Thursday

Dips
40kg x 9 9
46.25kg x 9 (tough)

Clean and press
72.5kg x 9 9
77.5kg x 9 (tough)

Bb lunge
100 x 9 9
120kg x 9 (ok-tough)

Ez bar overhead press
52.5kg x 17-3-2

Db hammer curl strict
22.5kg x 17-4-3

Decent workout!


Title: Re: Iron and order
Post by: csaunders on May 01, 2016, 10:08:58 AM
Today

7:30 - 1 mile swim.

This took 39 minutes and I managed to finally use my in-pool tracking watch that Abigail bought me for my birthday - a nice little gadget!

8:30 weight session

Flat bench (2mins)
110kg x 6 6
112.5kg x 6 (ok-tough)

Chins
33.75kg x 6 6 6 (solid)

Squat
150kg x 6 6
167.5kg x 6 (ok-tough)

Bb curl medium grip
55kg x 12-3-2(10s rp)

Floor press
90kg. X. 18-3-2


My training partner is away in Dubai so solo session this morning, but I enjoyed it nonetheless !!


Title: Re: Iron and order
Post by: csaunders on May 03, 2016, 08:24:39 PM
Today's exploits

25 minute AM walk
25 minute PM walk

Training

Workout 2

Incline press
105kg x 6 6
112.5kg x 5 (solo but tough)

Pendlay row
107.5kg x 6 6 6 (ok)

Sumo Deadlift (TUT)
180kg x 6 6 6 (ok)

Pulldowns
Full block x 16-4-2 (tut 3 second negative)

Chins
15kg x 17-3-2

RHR - 46

On the nutrition front, I've decided to bump my cals up by 300-400


Title: Re: Iron and order
Post by: SCOTTGALTON on May 04, 2016, 09:04:25 AM
training and everything look really good mate


Title: Re: Iron and order
Post by: csaunders on May 08, 2016, 03:41:50 PM
Thursday



Dips
50kg x 6 6
56.25kg x 6 (ok)

Clean and press
80kg x 6 6
87.5kg x 6 (tough)

Bb lunge
120kg x 6 6
132.5kg x 6 (ok)

Ez bar overhead press
52.5kg x 19-3-2

Db hammer curl strict
22.5kg x 19-4-2

Today

7am - 30 minute continous swim

8am weight session

 Flat bench (2mins)
115kg x 3 3
127.5kg x 3 (tough)

Chins
40kg x 3 3
46.25kg x 3 (ok-tough)

Squat
160kg x 3
170kg x 3
180kg x 3 (ok) (pb for bw)

Bb curl medium grip
55kg x 13-3-2 (10s rp)

Floor press
92.5kg x 18-3-2 (10s rp)

Great session - bench is feeling strong! Squat was also particularly good today!


Title: Re: Iron and order
Post by: csaunders on May 11, 2016, 06:12:45 PM
Yesterday

 
Incline press
110kg x 3 3
117.5kg x 3 (ok)

Pendlay row
110kg x 3 3
117.5kg x 3 (ok)

Sumo Deadlift (deadstop tut)
190kg x 3 3
200kg x 3

Pulldowns
Full block +15kg x 18-4-2

Chins
15kg x 18-3-2


Title: Re: Iron and order
Post by: csaunders on May 12, 2016, 08:58:39 PM
Yesterday

Normal walks

Late night swim at 9pm - 1 mile in 38 minutes.

Today


Dips
60kg x 3 3
75kg x 2

Clean and press
90kg x 3 3
100kg x 3 (tough)

Bb lunge
140kg x 3 3 3 (ok)

Ez bar overhead press
52.5kg x 20-3-2

Db hammer curl strict
22.5kg x 19-4-3

Great workout and a pb on c+p too


Title: Re: Iron and order
Post by: csaunders on May 15, 2016, 10:49:48 AM
Today

830m swimming session with an emphasis on technique - did about 800

945 am - Training

Flat bench (2mins)
102.5kg x 9 9
110kg x 9 (solid)

Chins
15kg x 9 9
27.5kg x 9 (tough)

Squat
140kg x 9 9
162.5kg x 9 (ok-tough)

Bb curl medium grip
55kg x 13-3-2 (10s rp)

Floor press
90kg. X 19-3-2

Great session and the last phase of 9 reps on this Ian Duckett inspired workout as I have my stag in 4 weeks time, so the workout plan finishing in 3 weeks falls at a perfect time!


Title: Re: Iron and order
Post by: ben-howard on May 15, 2016, 02:43:02 PM
Great work and consistency mate, have you read Ian's new book, old but strong, a good read , whats a typical days eating looking like for you? Any plans to compete in anything ?


Title: Re: Iron and order
Post by: csaunders on May 15, 2016, 03:49:11 PM
Thanks, Ben. I've certainly been more consistent om this programme than I have been for some while.

I have no immediate plans apart to just enjoy my training and to get fit /healthy in the process. I have my wedding at the end of August so no immediate thoughts about competition. I am eyeing up an obstacle course run such as tough mudder or survival of the fittest, so we shall see where I am at after my honeymoon :)

My diet is very similar to yours. 3 main meals, 3 snacks (involving nuts and fruit/yoghurt).

I've not read Ian's book yet - I was hoping he'd put it on amazon so I could download it on my kindle. I'll see if that happens,  but if not, Il buy the hard back.


Title: Re: Iron and order
Post by: csaunders on May 17, 2016, 09:03:43 PM
Today


Incline press
95kg x  9 9
102.5kg x 9 (ok-tough)

Pendlay row
97.5kg x 9 9
100kg x 9 (ok-tough but more Upright)

Sumo Deadlift
172.5kg x 9 9 9 (ok-tough)

Pulldowns (tut - 3's negative)
Full block x 18-3-2

Chins
15kg x 18-3-2

Nice workout this evening. Back was feeling quite tight so decided to keep the weight increase relatively small, a good decision in the end but I still managed to get a very good contraction in my hamstrings.

In London tomorrow for business purposes so a 4am wake up - just took the dog in the Welsh downpour so going to get some food and go to bed!


Title: Re: Iron and order
Post by: csaunders on May 19, 2016, 09:38:06 PM
Tonight



Dips
40kg x 9 9
47.5kg x 9 (ok-tough)

Clean and press
72.5kg x 9 9
80kg x 9 (solid)

Bb lunge
100 x 9 9
122.5kg x 9 (ok)

Ez bar overhead press
52.5kg x 18-4-2

Db hammer curl strict
22.5kg x 17-4-3


Title: Re: Iron and order
Post by: csaunders on May 22, 2016, 03:01:54 PM
Today

815am swimming session - 1/2 mile swim followed by 9x 50 metre sprints

930 - workout

Flat bench (2mins)
110kg x 6 6
115kg x 8 (pb - tough)


Chins
33.75kg x 6 6
35kg x 6 (ok-tough)

Squat
150kg x 6 6
170kg x 6 (ok-tough)

Bb curl medium grip
55kg x 13-3-2(10s rp)

Floor press
90kg. X. 20-3-2

Fantastic workout. I was feeling very strong,especially on the bench; a pb at my current bodyweight of 84kg. I'd last benched similar numbers at 94kg!

What is striking me as odd is despite only training 3x a week, I am generally losing weight and gaining strength, coupled with a general improvement in my overall fitness. It will be a shame to end this programme but I'm definitely  in need of a shakeup. Although, the next phase will be based on similar principles - compounds and heavy!


Title: Re: Iron and order
Post by: SuperplexSteve on May 22, 2016, 06:53:19 PM
Glad to hear that the workouts have been going well.  It sounds like the emphasis on improving overall fitness is achieving the desired result.  You're becoming more efficient at everything.


Title: Re: Iron and order
Post by: csaunders on May 25, 2016, 01:04:35 PM
Yesterday


Incline press
105kg x 6 6
112.5kg x 5 (solo could get 6 with spot)

Pendlay row
110kg x 6 6 6 (ok - more Upright)

Sumo Deadlift (TUT)
182.5kg x 6 6 6 (ok)

Pulldowns
Full block x 18-4-2 (tut 3 second negative)

Chins
15kgk x 18-3-2

Today

No swimming I'm afraid as it's going to be a late one in the office.

I'll still get my two walks in with my four legged friend though.


Title: Re: Iron and order
Post by: SCOTTGALTON on May 26, 2016, 08:44:04 AM
your a strong fella mate. There are some very good sessions getting logged.


Title: Re: Iron and order
Post by: SuperSi on May 26, 2016, 04:27:58 PM
What Galts said. You're very strong across all the movements - I think it definitely shows in your physique. :)


Title: Re: Iron and order
Post by: csaunders on May 26, 2016, 06:39:02 PM
Thanks for the kind words Scott and Si.

Today


Dips
50kg x 6 6
60kg x 6 (pb)

Clean and press
80kg x 6 6
90kg x 6 (pb)

Bb lunge
120kg x 6 6
135kg x 6

Ez bar overhead press
52.5kg x 20-3-2

Db hammer curl strict
22.5kg x 20-4-2

Great workout - a couple of PB'S for bodyweight :)


Title: Re: Iron and order
Post by: csaunders on May 29, 2016, 10:58:31 AM
Today

830 am - Swimming session - 1 mile continuous taking 40 minutes (steady pace).

930 am - Weights

Flat bench (2mins)
115kg x 3 3
130kg x 3 (pb for bw)
140kg x 1 (pb)

Chins
40kg x 3 3
50kg x 2

Squat (ATG)
160kg x 3
170kg x 3
182.5kg x 3 (pb for bw and depth)

Bb curl medium grip
55kg x 14-3-2 (10s rp)

Floor press
92.5kg x 20-3-2 (10s rp)

A magnificent session, with PB'S all around.

The 140kg flew up but as I was training on my own I decided not to push it. The last time I did 3 plates a side was when I was a lot heavier (15 stone 7lbs). I weighed 13'3 upon waking this morning. This was also after a mile of swimming so I'm very pleased.

Squat also felt solid. I'm not hitting the dizzying heights of some naturals who lift over 200kg for reps, but I'm very pleased as I've not been focusing on this lift. In any event, my legs have grown and my flexibility/depth has improved considerably. I've deliberately placed little emphasis on my legs as those who know me will understand why.

Pull ups were tough and I struggled to get half way up on the third - however I was still pleased.

I only have two workouts left on this routine. The plan is to have two weeks of high volume running into and post stag. I'll then have a think about what I want to do. Health and fitness is still my main goal but I just love lifting the iron!!!

Happy sunny bank holiday Sunday all!!


Title: Re: Iron and order
Post by: csaunders on May 31, 2016, 09:29:37 PM
Today

 
Incline press
110kug x 3 3
120kg x 3 (ok-tough)

Pendlay row
110kg x 3 3
120kg x 3 (ok)

 Deadlift (dead stop each rep and tut)

190klg x 3
200kg x 3 3 (ok)

Pulldowns
Full block +15kg x 19-4-2

Chins
15kg x 20-3-2

Great workout! Deadlifts felt easy but I didn't want to push it by increasing the weight, so I slowed my form on the negative.


Title: Re: Iron and order
Post by: csaunders on June 02, 2016, 09:09:01 PM
Yesterday

Normal dog walks
Swimming session in the evening (1 mile in 37 minuted - new pb)

Today

Dips
60kg x 3 3
80kg x 2 (pb)

Clean and press
90kg x 3 3
102.5kg x 2 (pb)

Bb lunge
142.5kg x 3 3 3 (ok)

Ez bar overhead press
52.5kg x 21-3-2

Db hammer curl strict
22.5kg x 20-4-3

And, that's the end of a 15 week programme. What a bloody good 15 weeks it has been and I have ian duckett's 3 training manual to thank for the inspiration behind it. I've not been this committed and consistent with my training for some while. More importantly, I've really enjoyed myself.

I now have my stag to look forward to in 8 days. It's going to be a messy affair, with 11 welsh lads going for a 4 day bender somewhere in Europe. My best man has sorted everything out and the trip is very much a mystery, which adds further to the excitement.

The next week will be a back off week for training. I do have a plan in mind which involves one full upper body session, one lower, one push and one Pull,  and two swimming sessions with one comprising a 2 mile distance (pb).

So a deliberate attempt to train more frequently - and also with more volume. This is hopefully going to offset some of the effects of the stag (and post stag groggyness) - or maybe not lol!!

I'm really excited and can't wait until next Friday is with us!!

Thanks for those who have contributed to my 15 week journey. I'm going to continue to post but I'm likely to be quiet for the next fortnight until the wheels are in motion for the next phase of training - I already have something great lined up ;)


Title: Re: Iron and order
Post by: SCOTTGALTON on June 03, 2016, 08:34:28 AM
have a great time mate. I hope you make it back in one piece ;D


Title: Re: Iron and order
Post by: SuperplexSteve on June 03, 2016, 02:34:08 PM
This journal has been a good read, I like your approach to developing all round fitness.  Enjoy your stag do.


Title: Re: Iron and order
Post by: csaunders on June 05, 2016, 11:21:05 AM
Thanks lads.

Yesterday

Mountain hill sprints 10 x 100m (taking 13 minutes in total with 160 maximum heart rate)

Today

715am - 2 mile continous swim taking 1 hour 16 minutes in total

9am - upper body workout

Lots of trisets and got a shed load of volume in - pumped to hell!

Did try going for a 1 rep max on bench again, I did :
115kg x 3 3
130kg x 1
140kg x 1
145kg x 1 with a spot (would have failed without - just though).

I'm pretty pleased with the above especially given that I did a 2 mile swim beforehand.

5 days left....


Title: Re: Iron and order
Post by: csaunders on July 17, 2016, 01:17:06 PM
Stag done (although took 3 weeks to recover)...

Less than 6 weeks to the wedding now, so back on it until then.

The plan is;
3 weight sessions per week
3 cardio sessions per week

Yesterday

Morning dog walk - 20 minutes
Evening run with the dog - 6 miles in 49 minutes

Today

7am - Swimming session - did a mile.

8am - Weights

Flat bench (2 mins)
100kg x 9 9 8

Pull ups (2 mins)
20kg x 9 9 9

ATG Squat (2 mins)
130kg x 9 9
140kg x 9 (easy)

+Arms, calves and abs
Cgbp 100kg x 5 5 5 (ok)
Bb curl 60kg x 5 5 5 (60s)

Calf raise 25kg x 6 sets 15 reps
Ab circuit 3 exercises x 12 reps

Session went well, chest and back were fatigued from a bodybuilding style workout on thursday/Friday so plenty left in the tank..

Nutritional breakdown for those interested..

Meal 1 - 100g oats with cinnamon, 3-5 eggs cooked in  extra virgin olive oil/coconut oil (1 multi vitamin tablet, omega 3, creatine)

Snack 1+2 - nuts (cashews/almonds), 3 fruit, celery sticks, whey protein (1 scoop)

Meal 2 - chicken, rice, veg, mixed seeds. 1 apple.

Snack 3 - natural yoghurt, whey protein, blueberries, banana (all mixed into a dessert)

Meal 3 - home made evening meal (salmon,pots and salad tonight)

PWO - 2 scoops whey & 4-6 snackajacks (depending on intensity of the session)

3-4 litres of water and lots of green tea during the day!





Title: Re: Iron and order
Post by: csaunders on July 19, 2016, 08:55:57 PM
Today

Dog walk am - 20 minutes
Dog walk PM - 30 minutes

Weights

Incline bench (2 mins)
90kg x 9 9 9 (easy-ok)

Bb row (90s)
100kg x 9 9 9 (easy)

Sumo Deadlifts (2 mins)
160kg x 9 9 9 (easy-ok)

+
Pulldowns sset Chin ups
Full block x 12 12 12
Bw x 12 12 12

Ab circuit 3 exercises x 3x12

Nice second session to get back into the swing of things :)


Title: Re: Iron and order
Post by: csaunders on July 22, 2016, 08:54:14 PM
Wednesday

Normal dog walks AM and PM

Evening swim session 1 mile in just under 40 minutes.

Yesterday

Dog walks AM and PM

Training

Dips
40kg x 9 9 9 (ok-hard)

Clean and press
70kg x 9 9 9 (easy)

Bb hack squats
120kg x 9 9 9 (easy)

+
Floor press 4 sets
80kg x 15 15 12 12
Incline curl 4 sets
12.5lg x 4x 15

Ab circuit

Great session!



Title: Re: Iron and order
Post by: csaunders on July 24, 2016, 11:35:33 AM
Yesterday

My best mate is doing iron man in September so he  headed down to Tenby to trial the course on his bike. Talk of his exploits motivated me to push a little harder on my Saturday cardio session, so I decided to do a half marathon. This is the second time I've done it this year; a spur of the moment idea without any pre training. Naturally, I could improve my time if I dedicated a structured training regime for it, but that's not what I want to do.

Weight lifting and the odd cardio session clearly keeps you fit enough to do things that 'normal' people take months to prepare for.

Today

I woke up feeling a bit bruised from the run. Coupled with  me becoming a late night chauffeur for abigail (birthday party for a friend), I opted against waking early for a swim session, and ended up training at 10 am.

Weights

 *half marathon day before*
flat bench (2mins)
100kg x 9 9 9 (+1 okay)

Pull ups  (2 mins)
21.25kg x 9 9 9 (ok-hard)

Atg squats (2 mins)
130kg x 9 9
145kg x 9 (ok - legs fatigued)

+Cgbp 100kg x  5 5 5 (ok) (90s)
Bb curl 60kg x  5 5 6 (ok) (60s)

Calf raise 26.25kg x 6 sets 15 continous

Ab circuit 3

Decent session but definitely felt that some (or lot) steam had been taken from me the day before. Oddly, but quite typically, I feel less 'Dom'd' after the session than before it.

Time to eat like a mad man!


Title: Re: Iron and order
Post by: SuperSi on July 26, 2016, 04:16:50 PM
Wow, a casual half marathon. Very impressive! You've a fantastic balance of being really strong AND fit.


Title: Re: Iron and order
Post by: csaunders on July 26, 2016, 08:39:44 PM
Today

Normal dog walks

Weights

Incline bench (2 mins)
92.5kg x 9 9 9 (easy)

Bb row (90s)
102.5kg x 9 9 9 (easy)

Sumo Deadlifts (2 mins)
160kg x 9 9
165kg x 9 (easy)

+
Pulldowns sset Chin ups
Full block x 12 12 12 12
Bw x 12 12 11 8

Ab circuit 3 exercises x 3x12


Title: Re: Iron and order
Post by: csaunders on July 26, 2016, 08:43:29 PM
Wow, a casual half marathon. Very impressive! You've a fantastic balance of being really strong AND fit.

Thanks, Si. I do feel that I'm well positioned at the moment; perhaps equally levelled to do a bodybuilding show in 8 weeks and the same with an endurance event (provided I focus on one or the other).

The only problem with this way in training is that it's not necessarily conducive to achieving the 'best gains' - jack of all trades, master of none springs to mind. Perhaps not to that extent, but I'm sure you understand what I mean.

I'm enjoying my training and work life balance nonetheless!


Title: Re: Iron and order
Post by: csaunders on July 28, 2016, 10:21:46 PM
Yesterday

Swimming session - did a mile in about 40 minutes.

Today

Normal dog walks

Weights

Dips
40kg x 9 9
42.5kg x 9 (ok-hard)

Clean and press
70kg x 9 9
75kg x 9 (ok)

Bb hack squats
125kg x 9 9 9 (easy)

+
Floor press 3 sets
60kg x 20 20 20
Incline curl 12.5kg x 20 20 20

Ab circuit


Title: Re: Iron and order
Post by: csaunders on July 31, 2016, 12:55:30 PM
Today

7am - Swimming session - sprints (50m, 100m and 2x200)  totalling 1000m in all.

Weights
Flat bench
110kg x 6 6 6 6 6

Pull ups
22.5kg x 9 9 9

Bb Squat atg
130kg x 9 9
150kg x 20

+arms

Cgbp 100kg x  7 7 7

Bb curl
60kg x 6 6 7

+abs

Decent workout. I felt the need to push squats today - not a bad effort!




Title: Re: Iron and order
Post by: Toby on July 31, 2016, 01:01:34 PM
BB squat, atg, 20 reps, 150kg. FFS!! I give up lol! Beast!


Title: Re: Iron and order
Post by: csaunders on August 05, 2016, 01:20:24 PM
Fancied a change of training this week..

Tuesday - back and bis


Machine pulldown 4 sets (60s)
Full block x 15 15 15 15

Rack pulls 4 sets 5 (2 mins)
180kg x 5 5 5 5

Bb shrugs 3 sets 12 (60s)
150kg x 12 12 12

Bb rows 3 set 12 (90s)
110kg x 12 12 10

Wide underhand Chins 3 sets 8 (60s)
Bw x 10 10 10

Pull ups  normal (60s)
Bw x 8 7  7

Incline db curl 3 sets 12 (45s)
12.5kg x 12 12 14

Preacher curl 3 sets 12 (60s)
12.5kg x 12 12 14

Yesterday - chest shoulders and triceps

Incline bench 4x6-8 (2 mins)
100kg x 8 8 8 8

Floor press 4x5 (2 mins)
110kg x 5
115kg x 5 5
120kg x 3

Standing military press 3x6 -8 (2 mins)
60kg x 10
70kg x 7 6

 Db side Lateral raise (60s)
12.5kg x 12 1212

Db rear raise 30s
12.5kg x 12 12 12

Pulldowns (60s)
Full block x 15 15 12 12

Feeling full at the moment - extra protein and carbs!!



Title: Re: Iron and order
Post by: SCOTTGALTON on August 05, 2016, 01:22:05 PM
Your a beast mate ;D


Title: Re: Iron and order
Post by: csaunders on August 07, 2016, 03:45:58 PM
Yesterday

Arms  (AM session)

Incline close grip rack bench (2 mins)
100kg x 6 6 6 6

Ez bar behind head press (90s)
52.5kg x 6 6 6 6 (30s)

Chin upsl (60s)
25kg x 6 6 6 6

Bb close curl (90s)
50kg x 6 6 6 6 (30s)

PM - 7.5 mile run with my best man. As I've said before, my best mate is training for iron man, so I joined him on this run. He normally runs sub 7 minute miles, and me, well 8 minutes +.. Yesterday, he was practising his transitioning so he ended up doing a 115 mile cycle and then run with me straight after.. I was pace maker for a while but he pulled away right at the end, finishing about 20 seconds before me - 8.31 minute mile pace.

Today - legs

TL day 2 legs

Bb ATG squats 3x8 (90s)
150kg x 8 8 8

Parallel Close squats 3x12 (30s)
117.5kg x 12 12 12

Leg curl 3x15 (60s after end)
3 block x 15 15 15

Bb wide lunge 3x12 (60s) (hams)
75kg x 12 12 12

Leg extension (60s)
3 block x 20 20 20

Standing.calf raise
27.5kg x 6 sets 15

Ab circuit

Decent session- The extra cardio I've been doing has definitely been paying off.



Title: Re: Iron and order
Post by: csaunders on August 09, 2016, 09:04:29 PM
Today - back and biceps


Machine pulldown 4 sets (60s)
Full block x 15 15 15 17

Rack pulls 4 sets 5 (2 mins)
180kg x 6 6 6 8 (easy)

Bb shrugs 3 sets 12 (60s)
150kg x 12 12 13

Bb rows 3 set 12 (90s)
110kg x 12 12 12

Wide underhand Chins 3 sets 8 (60s)
Bw x 10 10 12

Pull ups  normal (60s)
Bw x 10 10 8

Incline db curl 3 sets 12 (45s)
12.5kg x 12 12 15

Preacher curl 3 sets 12 (60s)
12.5kg x 12 12 18


Title: Re: Iron and order
Post by: csaunders on August 14, 2016, 01:32:47 PM
Yesterday

Did a 5 mile run and averaged a 7'45 minute pace which I felt comfortable with.

Today

Swimming session - did a mile in a leisurely pace, so jusy over 40 minutes.

Legs

Bb ATG squats 3x8 (90s)
155kg x 8 8 8 (ok)

Parallel Close squats 3x12 (30s)
120kg x 12 12 12

Leg curl 3x15 (60s after end)
3 block x 15 15 16

Bb wide lunge 3x12 (60s) (hams)
77.5kg x 12 12 12

Leg extension (60s)
3 block x 20 20 21

Standing.calf raise
28.75kg x 6 sets 15

+arms *didn't do on sat*

Chin ups (60s)
26.25kg x 6 6 6 6 6 6

Ez bar press (30s)
52.5kg x 6 6 6 6 6 6

Ab circuit

Decent workout - looks easy on paper but was taxing! 8)


Title: Re: Iron and order
Post by: csaunders on August 25, 2016, 01:35:48 PM
Just popping in to give my last update as an unmarried man.

The biggest stage of my life, my wedding, awaits me on Saturday 27 August. Then I fly to Mexico on 1 September for my honeymoon.

I'll keep training up until this point but nothing special.

I'll be back with a new routine on my return.



Title: Re: Iron and order
Post by: SuperplexSteve on August 25, 2016, 02:08:16 PM
Once again, congratulations Chris.  Enjoy your wedding and honeymoon.


Title: Re: Iron and order
Post by: K_Dogs on August 25, 2016, 03:01:16 PM
Best of luck for the wedding and honeymoon  :)


Title: Re: Iron and order
Post by: SuperSi on August 25, 2016, 04:45:29 PM
Congratulations, Chris. Enjoy your wedding and honeymoon. :)


Title: Re: Iron and order
Post by: felix on August 28, 2016, 08:49:19 PM
Congratulations Chris enjoy your honeymoon.