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My training and diet log.
- Thread starter Colstreamer
- Start date
Ok gym again! Right, gonna whine a bit here about how it's a right pain in the arse when you warm up for a specific exercise only to have the equipment you wanna use nabbed just as you finish your warm up! Sheesh!
So anyway, push day today.
Warm up:
3x2 mins skipping
3x2 mins heavy bag
Bench press:
1x10 @ 70kgs - 154 lbs
1x10 @ 80kgs - 176 lbs
1x6 @ 100kgs - 220 lbs
1x5 @ 110kgs - 242 lbs
1x5 @ 112.5kgs- 247.5 lbs
1x4 @ 113 kgs - 248.6 lbs
1x3 @ 110.5 kgs -221.1 lbs
Incline DB press:
1x8 @ 25 kgs - 55 lbs
1x8 @ 25 kgs - 55 lbs
I warmed up for incline bench but the bench I was gonna use got pinched! So I did dips while I waited!
Dips:
2x5 @ BW +15 kgs - 33 lbs
1x5 @ BW +17.5 kgs - 38.5 lbs
2x5 @ BW +20 kgs - 44 lbs
By this time my triceps are so pumped I can't fully bend my arms and when I do my left tricep feels like its gonna pop! Damn, who's the daddy now then??!!
Finally I get to the bench!
Incline bench press:
1x5 @ 75 kgs -165 lbs
1x5 @ 85 kgs -187 lbs
1x5 @ 95 kgs -209 lbs
I'm a bit disappointed with the incline bench today but I still feel like I could punch through brick walls! My punching power has DEFINATELY improved, I can feel it as well as the guys who hold the pads for me! Also, the bag moves more when I hit it!
So anyway, push day today.
Warm up:
3x2 mins skipping
3x2 mins heavy bag
Bench press:
1x10 @ 70kgs - 154 lbs
1x10 @ 80kgs - 176 lbs
1x6 @ 100kgs - 220 lbs
1x5 @ 110kgs - 242 lbs
1x5 @ 112.5kgs- 247.5 lbs
1x4 @ 113 kgs - 248.6 lbs
1x3 @ 110.5 kgs -221.1 lbs
Incline DB press:
1x8 @ 25 kgs - 55 lbs
1x8 @ 25 kgs - 55 lbs
I warmed up for incline bench but the bench I was gonna use got pinched! So I did dips while I waited!
Dips:
2x5 @ BW +15 kgs - 33 lbs
1x5 @ BW +17.5 kgs - 38.5 lbs
2x5 @ BW +20 kgs - 44 lbs
By this time my triceps are so pumped I can't fully bend my arms and when I do my left tricep feels like its gonna pop! Damn, who's the daddy now then??!!
Finally I get to the bench!
Incline bench press:
1x5 @ 75 kgs -165 lbs
1x5 @ 85 kgs -187 lbs
1x5 @ 95 kgs -209 lbs
I'm a bit disappointed with the incline bench today but I still feel like I could punch through brick walls! My punching power has DEFINATELY improved, I can feel it as well as the guys who hold the pads for me! Also, the bag moves more when I hit it!
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I've been teasing my mate that I'm gonna get stronger than him, last year he was pushing 200 kgs (440 Lbs) in the bench press, no shit, I saw him do it. Anyway he quit training for over a year and when he came back, due to me constantly telling him I'm, gonna get stronger than him, he couldn't understand why he'd lost so much strength! LMFAO! just yesterday he managed 110kg 1rep max! Came to me all pleased with himself. His face dropped like a stone when I told him I was pushing 113kg for reps today!
He's one of those "bench boys" who goes to the gym just to use the Bench! I've been telling him for ages he needs to do deadlifts and/or squats. He started to do them (deadlifts) last week and was very good, managed 150kg straight off the bat. Came to me afterwards telling me how much he loves deads cos he can feel them working "from my neck down to my feet!"
Oh dear, I shouldn't take the piss cos he really is a good mate, we've worked together for around 6 years now and there are few others I'd rather have backing me up in a fight but damn he's one of those guys who can't listen. Just like some bloke who posted on here earlier asking for advice on diet cos he's skinny and wants to put on weight. The moment he was given advice he had to try and argue with the guys advising him!
Rant over!
��
He's one of those "bench boys" who goes to the gym just to use the Bench! I've been telling him for ages he needs to do deadlifts and/or squats. He started to do them (deadlifts) last week and was very good, managed 150kg straight off the bat. Came to me afterwards telling me how much he loves deads cos he can feel them working "from my neck down to my feet!"
Oh dear, I shouldn't take the piss cos he really is a good mate, we've worked together for around 6 years now and there are few others I'd rather have backing me up in a fight but damn he's one of those guys who can't listen. Just like some bloke who posted on here earlier asking for advice on diet cos he's skinny and wants to put on weight. The moment he was given advice he had to try and argue with the guys advising him!
Rant over!
��
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Thanks man, I'm worrying about how much strength I'll lose over Christmas! Lol! I'm starting SL5x5 when I get back anyhow so won't be lifting as much for a few weeks!
At least he's back training now! I honestly believe he has great genetics for this. When he was training regularly he was the strongest guy I knew (in the bench anyway!) and he never used anything, no supplements, no protein powder, he's shit scared of needles and thinks any and all drugs are the devil's work!
At least he's back training now! I honestly believe he has great genetics for this. When he was training regularly he was the strongest guy I knew (in the bench anyway!) and he never used anything, no supplements, no protein powder, he's shit scared of needles and thinks any and all drugs are the devil's work!
gymjunkie09
New member
I am reading this right? You warm up by skipping? wtf?....that's gotta mean something other than what I think it does....is that jumping rope? Or is it like marry poppins skipping lmao.
Lol! Yeah "jumping rope" I assume that's what you guys call it across the pond? It's a bloody good warm up and keeps you light on your feet.
No Mary Poppins! Definitely NO Dick Van Dyke, awful cockney accent… lol!
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