Mikedesc's training Log

[rere]

Good bbrows mikedesc. I deloaded on mine cause 72.5kg my form suffered severly.

[mikedesc]

Good bbrows mikedesc. I deloaded on mine cause 72.5kg my form suffered severly.

Cheers Rere, I found them quite tough but managed to maintain form. Last time through I had form problems starting at about 67kg, so I'm hoping to blast through that this time.

[mikedesc]

Today's workout:

Warm up- leg swings, shoulder dislocations, squat stretches,

Squat - 1x5x40kg, 1x5x50kg, 5x5x60kg,

OHPress 1x5x30kg, 1x5x40kg, 5/5/4/4/3x45kg,

deads 1x5x70kg, 1x5x80kg,1x5x90kg,

15 min walk/jog on treadmill, 3% incline, 1.7km

Everything felt good apart from the dreaded OHP of course. I've beaten this weight before so I know I can do it. I'll crack it next time out.

I've added some cardio after the workout and am also doing 45-60min cardio on days when not strength training to help with fat loss.
I'm also paying more attention to my nutrition program and working to a 90% eating clean regime. As such I'm expecting some good results this year.

[mikedesc]

Today's workout:

Warm up- leg swings, shoulder dislocations, squat stretches,

Squat - 1x5x40kg, 1x5x50kg, 5x5x62.5kg,

Bench Press 1x5x35kg, 1x5x45kg, 5x5x55kg,

BBRow 1x5x55kg, 1x5x60kg, 5x5x65kg,

Cardio - 12min walk/jog on treadmill.

Nice steady workout today without any niggles or pains anywhere. Everything feels good and I've lost a pound this week so far.

[mikedesc]

Today's Workout:

Warm up- leg swings, shoulder dislocations, squat stretches,

Squat - 1x5x40kg, 1x5x55kg, 5x5x65kg,

OHPress 1x5x30kg, 1x5x40kg, 5/5/4/4/4x45kg,

deads 1x5x70kg, 1x5x80kg,1x5x92.5kg,

Cardio - 12 min walk/jog on treadmill, 3% incline, 1.3km(200m@6.4kmh/200m@8kmh)

Squats now getting tougher but the OHP's were really tough today. I managed to get one more than last time, but still got to do the 45kg next time. I'll see how Friday goes.
I've also reached the max weights I can get on my bar at home. I'll have to try to source some more of the larger weights.

On the positive front I'm now down to 113kg (17st 11lb) a loss of 2lb this week. I don't know whether the reduced calorie diet to lose weight is going to affect my lifting. I guess I'll have to wait and see how it goes. Weight loss is the priority at the moment, but I don't want to lose Lean body mass in the process if possible.

[mikedesc]

Today's workout:

Warm up- leg swings, shoulder dislocations, squat stretches,

Squat - 1x5x40kg, 1x5x50kg, 5x5x67.5kg,

Bench Press 1x5x40kg, 1x5x50kg, 5x5x57.5kg,

BBRow 1x5x50kg, 1x5x60kg, 5x5x67.5kg,

Cardio - 10min walk/jog on treadmill 1.2km

Squats now getting tougher, but ok, as is the Bench Press. Very pleased to crank out the rows successfully. They were tough but felt good and the form felt good too, 70kg will be a challenge though.

Again I added some cario just to round it up to an hour.
Total weight loss this week, 2lb.

[mikedesc]

Today's Workout:

Warm up- Row L6 1198m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x5x36.2kg, 5x5x40.8kg,

OHPress 1x5x36.2kg, 5x5x40.8kg,

deads 1x5x80kg, 1x5x89kg,1x5x98kg,

10min cycle L7 - 5.7km.

Back onboard the ship again with limited weights available, but the temperature and humidity are causing me a few problems and probably will until I get acclimatised to it.
Everything felt easy today apart from the row, but I'll get used to that again.

[rere]

Good set mike.

[mikedesc]

Today's workout:

Warm up-Row L6 1220m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x6x36.2kg, 5x6x40.8kg,

Floor Press 1x5x49kg, 5x5x58kg,

BBRows 1x5x62.6kg, 5x5x67kg,

5min Row L6 - 1150m.


Cheers Rere, it feels good to be back in the gym onboard, strangely enough. There's less weights available than at home but I've got nowhere else to go and I MUST lose the weight, so I have a good amount of motivation at the moment. I am also motivated after reading and listening to Tom Venuto's Body Fat Solution.

Everything felt good. The Floor Presses were tough on the triceps, I haven't done them in a while and I felt it. Squats - I've just increased the reps rather than increasing sets at the moment. More sets drags out longer than adding extra reps and I'm trying to keep my workouts to about an hour at the most.

[mikedesc]

Today's Workout:

Warm up-Row L6 1211m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x7x36.2kg, 5x7x40.8kg,

OHPress 1x6x36.2kg, 5x6x40.8kg,

deads 1x3x89kg, 1x3x98kg,1x3x107kg, 1x5x111.2kg,

5min RowL6 - 1124m.

Things were a bit tougher today. I've had two full on days which is why I didn't get to the gym on Tues or yesterday. In fact I didn't finish till 5am this morning from 7am the previous day. I did manage to get a couple of hours sleep before having to work again. I think as a result I was also a bit dehydrated as well as tired. But I went to the gym anyway. As it turned out it was tough, very tough, but I got a great sense of achievement out of finishing what I'd planned. Hopefully I'll get an early night now and catch up.

[mikedesc]

Today's workout:

Warm up-Row L6 1233m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x8x36.2kg, 5x8x40.8kg,

Floor Press 1x5x58kg, 5x5x60.2kg,

BBRows 1x5x58kg, 1x5x62.6kg, 5x5x69.2kg,

5min Row L6 - 1195m.

Everything felt really good today. My HR was low for some reason and I felt I could really attack the lifts. The squats felt easier than last time as did everything else. Perhaps it was because it's slightly cooler today and I wasn't overheating!

[rere]

Good effort on the Rows mike.
How does the 69.2 feel?
I find the Rows kinda frustrating I can't put my finger on it?
At 65kg no problem as soon as I get into the 70's something starts happenin, like I have to pay more attention to actually rowing.

You'll get your goals mike, then you can buy a bottle of champs

Peace.

[mikedesc]

Cheers Rere,
The rows felt very comfortable. In fact I was quite surprised how easy they felt. I've been through this weight a few times and like yourself, a little heavier and in the past the form has gone. This time though everything was sweet.
I don't get myself angry or anything like that. In fact I do the opposite....Take a few deep long breaths, remove everything from my mind, visualise the lifts and then get straight to it.
I was pleased at the speed of the lifts too with the bar slamming into my chest.
Hopefully, I can get past 72.5kg myself this time without losing form.
I'm sure the way you're going it's only a matter of a few more shots and you'll blast through the barrier. It could be more mental tahn physical when you consider your other lifts.

[mikedesc]

Today's workout:

Warm up-Row L6 1233m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x10x36.2kg, 4x10x40.8kg,
(plus farmer walks - 6x1.5L bottles(9kg) per hand - multiple times for 15 mins whilst storing ship!)

OHPress 1x7x36.2kg, 5x7x40.8kg,

deads 1x3x98kg,1x3x107kg, 1x3x111.6kg, 1x5x113.8kg

I got interrupted today during the squats when the crew decided to store the new delivery of water bottles. The store is at the back of the gym so they've got to come through and there's not a lot of room. I made them wait a couple of times as I finished off my squats. It was then obvious it was going to take a while loading and storing everything, so I thought I'd help out and it was good excercise as well.The rest of the workout was without any problems apart from the OHPs being very tough towards the end. Deads were just great - I love 'em.

[mikedesc]

Today's workout:

Warm up-Row L6 1274m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x10x36.2kg, 9x5x40.8kg,

Floor Press 1x5x58kg, 5x5x62.6kg,

BBRows 1x5x58kg, 1x5x62.6kg, 5x5x71.6kg,

Squats were easy, but the extra sets meant I did more cleans and it took a bit longer even though I limited rests to 45 seconds.
Floor press is getting challenging now, but still within my capability. I'm looking forward to 64.8kg - should be tough.
Rows are still feeling good. Getting tougher, but form is still Ok and speed is still good. Next time should be the true test though as it was at 72.5kg last time I started to lose form. I won't let it beat me this time round.