Mikedesc's training Log

[mikedesc]

Today's workout:

Warm up-Row L6 1210m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x10x36.2kg, 7x7x40.8kg,

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

deads 1x3x98kg,1x3x107kg, 1x3x111.6kg, 1x5x116.2kg, 1x5x98kg

Everything fine today, deads felt really great. Just mixing up the squats' and OHPs' sets and reps to keep things interesting.

[mikedesc]

Today's workout:

Warm up-Row L6 1261m, leg swings, shoulder dislocations, squat stretches,

Squat - 1x10x36.2kg, 10x5x40.8kg,

Floor Press 1x5x58kg, 5x5x64.8kg,

BBRows 1x5x58kg, 1x5x67kg, 5x5x73.8kg

Getting bored squatting with this weight now, I think I'll mix in a few front and box squats as well to keep it interesting.
Floor presses getting much harder- having to concentrate on breathing out hard and visualising driving the bar up as soon as it touches my chest.
Rows are still feeling good, but as with the presses, getting harder and having to breathe correctly through the reps. Upper body is still - no moving down to meet the bar.

[mikedesc]

Today's workout:

Warm up-Row L6 1276m, leg swings, shoulder dislocations, squat stretches,

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

OHPress 1x5x36.2kg, 9x5x40.8kg,

deads 1x3x98kg,1x3x107kg, 1x3x116.2kg, 1x5x118.4kg, 1x5x98kg

Good session today, been a bit tired and lethargic over the past few days, but today was much better. All exercises were fairly easy, apart from the deads but they were well within my ability. Looking to get up to 125kg before leaving the ship next week.

[mikedesc]

Today's workout:

Warm up- 5min Row L6 1284m, leg swings, shoulder dislocations, squat stretches,

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

Floor Press 1x5x58kg, 5x5x67kg, PR

BBRows 1x5x58kg, 1x5x67kg, 5x5x76.2kg,

5min Row L6 - 1222m

Floor presses were extremely tough and I really had to grind out the last few on set 5. I may do this weight again as it was so tough.
Rows were good again. That's a new PR for me so I'm quite pleased. Didn't feel like it was all I could do. So I reckon I should hit my 80kg target fairly soon.
Just added another 5 min row to finish off and add a few more cals burned.

[mikedesc]

Floor Press 1x5x58kg, 5x5x67kg, PR

BBRows 1x5x58kg, 1x5x67kg, 5x5x76.2kg,

Typical - I got distracted and called away to do something by the boss. I put my PR in the wrong place. Should have been on the Rows Not the Floor presses.

By the time I got back to the computer I couldn't edit my post - Oh well, never mind.

[mikedesc]

Today's Workout:

Warm up-Row 2km L6 08:10.9, leg swings, shoulder dislocations, squat stretches,

Box Squat - 2x5x36.2kg, 6x5x40.8kg,

OHPress 2x5x36.2kg, 10x5x40.8kg,

deads 1x3x98kg,1x3x107kg, 1x3x116.2kg, 1x3x120.8kg, 1x5x124.8kg, felt awesome!

This was my last workout on the ship before going home tomorrow, so I was very pleased to get the deads done today. I'm now up to the max weight I have onboard for the deads. I'll need to get some chains or find some more weight from somewhere next time round.
I'm looking forward to getting home again and being able to squat and press more as well.

It's been a good trip though as I've lost a total of 6cm off my waist and according to the Navy Formula I've dropped 2.5% Body fat, So I'm well pleased with that. I've just got to continue it all at home where at least I will have some say in how the food is cooked!

[mikedesc]

Today's workout:

Warm up, leg swings, squat stretch, shoulder dislocations,

Squat 1x5x40kg, 1x5x50kg, 5x5x55kg,

Bench Press - 1x5x40kg, 1x5x50kg, 5x5x60kg,

BBRow 1x5x60kg, 1x5x70kg, 5x5x75kg,

2km on treadmill (200m walk/2900m jog)-16:40.

Good to get back home and in my own gym and get a few more Kgs on my back again
I've not lost as much weight as I would have liked by now, but my BF% has dropped by 2.4% so not all bad.

[mikedesc]

Today's Workout:

Warm up - 10 mins on treadmill 1.2km, leg swings, squat stretches, shoulder dislocations,

squats - 1x5x40kg, 1x5x50kg,5x5x57.5kg,

OHP - 1x5x30kg, 1x5x40kg, 5x5x42.5kg,

Deads - 1x5x70kg, 1x5x80kg, 2x5x90kg

Nice steady workout today, starting to increase the weights again now back at home and I realise the OHPs are really tough. There must be a discrepancy on the weights onboard the ship. If I can do 10x5x40.8kg, why is 5x5x42.5kg so tough at home??

[mikedesc]

Today's workout:

Warm up, 10mins treadmill - 1.3km, leg swings, squat stretch, shoulder dislocations,

Squat 1x5x40kg, 1x5x50kg, 5x5x60kg,

Bench Press - 1x5x40kg, 1x5x50kg, 5x5x62.5kg,

BBRow 1x5x60kg, 1x5x70kg, 5x5x76kg

Steady workout, but the Rows are getting really tough. I breathe in,tighten everything up, do one rep, breathe out, repeat after readjusting grip.

Rest of the workout is OK, but getting tougher as expected.

[mikedesc]

Today's workout:

Warm up, 10min treadmill - 1.2km, leg swings, squat stretch, shoulder dislocations,

Squat 1x5x40kg, 1x5x55kg, 5x5x62.5kg,

Bench Press - 1x5x40kg, 1x5x55kg, 5x5x65kg,

BBRow 1x5x60kg, 1x5x70kg, 5/3/3/3/2x77kg,

10 min treadmill - 1.3km plus 300m cooldown

Bench Press getting very tough for me now, will have to work really hard next time round to succeed I think.
Rows were just a little too much. I could lift them ok, but my form was awful. I was using far too much leg and hip to shift the weights and I've only counted the ones that were done without the hip and leg input as well.

[rere]

Glad to see your doing well on the Rows mike, I got stuck at 77.5kg twice so I am switching to 3x5 i think they are getting on my nerves to be honest, i gotta start hang cleans....Good effort on the Bench too.


Peace.

[mikedesc]

Cheers Rere,
The rows are certainly a tough challenge. I reckon I'll give 77kg a few more attempts but will most likely have to deload again. Bench Press is also getting tough. i'm now feeling that i need to get one of my lads in the gym with me when I bench in future just for safety.

Any on to today's workout:

Warm up - 1.4km treadmill, 10 mins.leg swings, squat stretches, shoulder dislocations,

squats - 1x5x40kg, 1x5x55kg,5x5x65kg,

OHP - 1x5x30kg, 1x5x40kg, 4/3/3/3/2 x 45kg,

Deads - 1x5x70kg, 1x5x80kg, 3x5x90kg

Beginning to word hard on the squats and having to make sure my form feels good. No problems so far just getting tougher again.
OHPs are a different story. I haven't really done these for a while and although I've got past this weight before it's proving to be really tough this time round. To be fair I'v'e not really worked onthe OHPs seriously for a while and this is what happens. Going to have to put some more effort and time into these.
The deads were nice as usual. Still not enough weight at home to seriously test myself, but I'm hoping to get a power rack and olympic weight set soon so should then be able to get more weight on the bar.

[rere]

When that power rack comes, amazing things will happen
All the best Mikedesc

[mikedesc]

Cheers Rere, In the meantime I'll battle on with my standard weights and squat stands!

Today's Workout:

Warm up, 10min treadmill - 1.2km, leg swings, squat stretch, shoulder dislocations,

Squat 1x5x40kg, 1x5x55kg, 5x5x67.5kg,

Bench Press - 1x5x40kg, 1x5x55kg, 5x5x67.5kg,

BBRow 1x5x60kg, 1x5x70kg, 5/5/5/5/3x77kg

Bench was quite tough, but I was determined to get through it OK. I left the collars off the bars in case I had any problems so I could dump the weights if necessary. Didn't need to though!

Rows felt much better today and I nearly got the full 5x5. Next time I reckon I'll be able to get it.

On a different note my body weight is now down to 17st4lb - 110kg. Using the Navy Formula my body fat is down by 2.9%. And using the formulas I've burned 10 lbs of fat and gained 2lbs of lean body mass since January.

[Foxybass]

On a different note my body weight is now down to 17st4lb - 110kg. Using the Navy Formula my body fat is down by 2.9%. And using the formulas I've burned 10 lbs of fat and gained 2lbs of lean body mass since January.

That's good going Mike. Bet you feel better for it too.

Cheers

Dave