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Author Topic: Iron and order  (Read 35327 times)
csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #75 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 Smiley
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #76 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!!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #77 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.
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #78 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 Wink
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SCOTTGALTON
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« Reply #79 on: June 03, 2016, 08:34:28 AM »

have a great time mate. I hope you make it back in one piece Grin
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SuperplexSteve
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Posts: 435



« Reply #80 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.
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #81 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....
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #82 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!



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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #83 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 Smiley
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #84 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!

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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #85 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!
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SuperSi
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Posts: 3202



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« Reply #86 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.
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #87 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
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #88 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!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #89 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
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