Ltbs Training Log (2nd time around)

[ltbs]

Tues 8th sept

weight 178.4lbs

mood - depressed/still nauseas

sleep - 12hrs, 7 til 7

yesterdays meals - scrambled egg + sausage breakfast, after gym had 1 shake, 1 litre of milk, 1 chicken fajita wrap

summary - dropped about 4lbs overnight (not what i'm looking to do), no sickness or diarrhea, absolutely starved now so making a ham,tomato,spinach omelette, can't wait

[ltbs]

Wed 9th sept 'B' 12pm

squat 8ok 5x5 - no camera today, gym too busy, interesting thing, thought i would check my heart rate, unfortunately did not get a 'true resting' measure as started this after 2 sets of 5 squats, bpm of 132, immediately after 3rd set of 5 checked heart rate which came out at 174bpm, i may try to continue this and see how the measurements come out over time

ohp 31k 6,5,6,5,5 - yes, the numbers are all over the place, lost count and forgot to stop, those few weeks of 8+ reps still in my mind

deads 100k 3, 4 - intended to do 92.5k but it turned into a form check of sorts, bar kept banging my knees on way up during warmup, have vid but won't post as other gym members are in it and don't have their permisson yet

[ltbs]

Fri 11th sept 'A' 12pm BPM 94

managed to remember to take 'resting' heart rate, was excited + anxious to be in gym so if it seems a little high maybe that's why?

squat 80k 5,5 - 82.5k 5 - next week sees the weight increase so just a try out, only 3 sets 'cos arrived late and wanted to concentrate on bench

bench 52.5k 5x5 - as ever, wobbly to start, takes 2 sets to find the full-body tension needed to be stable, this needs to be better in the future

row 50k 4x5, 52.5k 5 - blasted these, maybe some hip extension, not sure, must get a vid

dips 7,5,5,5 happy

6.30 PM

bench 52.5k 5x5 - yes overkill, but i have to nail these from 1st set

walk-outs 100k 2, 110k 2 - dying to feel what it's like to have 100k on my back as November is my target month to hit that weight on squats, loaded the bar, lifted the weight, took 5 steps back and held the stand position feeling the weight, walked the weight back and added 10k, repeated twice for each weight

[ltbs]

went to West Witterings on Sunday

[ltbs]

Mon 13th sept 'B' 12pm

forgot to check heart rate

squat 82.5k 3x5 --felt ok, struggled on very last rep on 3rd but was never gonna fail

ohp 325.k 5x5 -- 1st 2 sets struggle with keeping body stable, 3rd set right side of back caved in on last rep, last 2 sets pulled myself together and realised if i wanna press heavier weights in future i gotta get my core tighter, so big breath, big grip and full concentration on whole body being strong and stable, the weight isn't a problem if the whole body is prepped, mainly find it to be legs,glutes,abs,lats and grip have to be squeezed in unison for a successful lift, basically whole body lol

deads 92.5k 1x5 -- felt ok but need vid, hopefully friday, was questioned why i grip overhand for deadlift and why not alternate grip, i explained why i grip overhand but will be trying alternate grip, they suggested gloves, i suggested chalk

pull-ups 4 -- no notes, except for it was wide grip

plank 2x30 secs front + both sides -- haven't been doing these but will do from now, a real body shaker and felt it next day in all areas of abs/core

ez curls 10k 3x10 wide grip, 2x12 narrow grip -- i had flown through the session so had time to throw in some curls, i am self concious about my arms, the are long so look a little under-developed

foam roll before and after session, stretches after

[ltbs]

Mon 13th sept 'B' 12pm

squat 82.5k 3x5

should read -- Mon 14th sept 'B' 12pm
and -- squat 85k 3x5

[ltbs]

Wed 16th sept 'A' 12pm

squat - warm-up 5@50k,2x5@70k then work set - 85k 4x5 -- noticed on last set i was throwing hips back before descending, will concentrate harder next time

bench - warm-up 5@40k, 5@45k then work set - 55k 5x5 -- as the weight gets heavier i feel more stable under the bar

row - warm-up 5@40k, 5@45k then work set - 52.5k 5x5 -- struggled with last set, didn't pull the bar as fast, still hit body tho'

dips - 10,7

lost my temper with some-one but bit my lip 'till they left, they are so inconsiderate to everyone, i can be standing with 80k on my back waiting to rack it and they will get in front of my stands doing standing cable curls grrrrrrrr lol

[ltbs]

Tues 8th sept

weight 178.4lbs

mood - depressed/still nauseas

weight now - 179.4lbs

mood - happier, of course, nausea and dizzy spells passed

[ltbs]

Fri 18th sept 'B' 2.00pm

squat 85k 3x5 - wanted the 5x5 but had afriend with me and we chatted too much, noticed sore wrists

ohp 33.5k 3x5 - again wanted the 5x5 but time was creeping on

deads 95k 1x5 - not bad

squat + deadlift video (beware loud music, forgot to edit)



overall not a good session, poor energy levels and too much chat

[ltbs]

Mon 21st sept 'A' 2.00pm

weight 180.8lbs @ 8.00am

squat 87.5k 3x5 - went very well, wish i had the vid ;-(

bench 57.5k 5x5 - wobbly 1st set, tough last set, happy in between

row 53.5k - felt very nice, again wish i had vid

dips 3x5 - changed hand position, could've maybe squeezed another set of 5 but time was getting on

total gym time 1 1/2 hrs

[ltbs]

Wed 23rd sept 'B' 12pm

squat 87.5k 4x5 - not happy with squats, on warm-up feel the hip drive but on work sets doesn't seem so pronounced, last set wobbly

ohp 35k 5x5 - 1st set felt strong surprisingly, usuallly wobbly, managed to keep that feeling for all 5 sets

deads 97.5k 1x5 - changed to alternate grip, seemed to help in 2nd half of lift tho' not always fully locking out

overall an ok session but if it weren't for the ignorant a**hole who comes in it would have been a good session, no prnoe bridge or pull-ups

[ltbs]

Fri 25th sept 'A' 12pm

squat 87.5k 5x5 - changed foot position to a bit wider, cut my warm-up in half and could have squat all day, looking forward to 90k next week

bench 60k 5,5,5,5,4 - gym got busy just as i wanted to bench and sometimes people automtically jump in and spot you. i wasn't ready for this so on last set was surprised when a pair of hands suddenly appeared with mine under the bar, lost count, maybe i did 5 but calling it 4

row 55k 5x5 - not sure about how much hip flexion was invloved to get the bar moving

good session, high energy and higher motivation

[ltbs]

Sun 27 sept -- a day out to Lulworth Cove, Dorset, walked the coastal path, then back down to Stair Hole

going up...... and up

at the top...............

Stair Hole....from above

perfect end.. to a perfect day.....

[ltbs]

Tues 29th sept 12pm 'B' weight 180.6 lbs

squat 90k 3x5 - wobbly first set, tightened up for next 2

ohp 36k 5x5 - some shoulder pain in right side and some stability issues to work on

deads 101k 1x5 - standard grip, reps 4 + 5 noticed some weakening but squeezed hard, managed to lock out all 5

pull-ups 4,1,1,2,1 - did 4 straight out then went for quality singles with a hang and slowly lower, 1 min rest between pulls, trying for 10 in total but happy with the 9

[ltbs]

Diet breakdown

training day calories and macros


food list for training day


rest day calories and macros


food list for rest day