Teh Anomaly's Training Log

[TheAnomaly]

October 27, 2008

Warmup:
5 mins walking @3.2Km/h
5 mins jogging@6.8km/h
5 mins walking @ < 3.2km/h

Stretching:
Supine bridges 12x2
Standing hip flexor @5s
Clams 12x2
Kneeling Squats 12x2
Front leg swings
Side leg swings
Back extension-flexion

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x70 kilos (working weight)

OH Press
1x10x20kilos(empty bar)
1x3x30kilos
1x2x40
5x5x47.5 kilos (working weight)

Deadlift
1x5x70kilos

Chin Ups
1x15
1x12
1x10
All at BW

Cooldown:
30 mins Cardio Postworkout

Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks.

I was already at 82.5 kilos squat but I went into a self imposed deload after a hernia scare (thank God it wasn't) and also to be able to work on my form. I will upload videos soon so that I can get your input re my form.[url][/url]

[TheAnomaly]

October 31, 2008

Warmup:
5 mins walking @3.2Km/h
5 mins jogging@6.8km/h
5 mins walking @ < 3.2km/h

I might incorporate 5 mins rowing machine on the warm up. What do you guys think?

Stretching:
Supine bridges 12x2
Standing hip flexor @5s
Clams 12x2
Kneeling Squats 12x2
Front leg swings
Side leg swings
Back extension-flexion

Should I do these stretches every session? I feel they are sapping some of my energy that should be put in squat.

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x72.5 kilos (working weight)



Bench Press
1x10x20kilos(empty bar)
1x3x40kilos
1x2x60
5x5x65 kilos (working weight)

Failed by 3rd set, the gym assistant offered to spot, I'll try the same weight next session. I reckon I coud do 5x5x3x2x2 if no spot was offered.

Inverted Rows
3x15xBW+5 kilos

First set was spot on, I was struggling past the 10th count 2nd and 3rd set.

Cooldown:
30 mins Cardio Postworkout

10 mins Sauna + Bath, go home and eat.


Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks.

[ldw]

Hey, welcome to the logs! Here some comments:

1. To each his own, but I'd cut out the warm-up jogging stuff. Just do your stretches and you'll be fine, at least I feel fine when I just do a similar stretching routine pre-work-out.

2. It's hard to comment on just numbers, give us some details on how the lifts feel, what you think might be wrong, stuff like that.

Happy lifting,


Landon

[TheAnomaly]

I'll put your suggestions in mind. Thanks man!

[TheAnomaly]

November 3, 2008

Warmup:
5 mins walking @3.2Km/h
3 mins jogging@6.8km/h
2 mins cool down
5 mins rowing

Stretching:
Supine bridges 12x2
Standing hip flexor @5s
Clams 12x2
Front leg swings 15x1
Side leg swings 15x1
Back extension-flexion 12x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x75 kilos (working weight)

The squats went relatively smooth with 1-2 mins rest between sets. I had to push a bit in the last reps of the 4th and 5th sets though.

OH Press
1x10x20kilos(empty bar)
1x3x30kilos
1x2x40
5x5x50 kilos (working weight)

Now the OH was really a b*tch! I'm always struggling to finish the sets. On the last set I barely squeezed out 4 reps. Also, I'm using hip and knee movement to lift the weight up, AFAIR using knees is not a good practice. I'll prolly stick to this weight till I get the proper form and without the knee movement cheat.

Deadlift
1x5x75kilos

Deadlift was surprisingly easy. After reviewing my form (barbell close to body, straight back, pushing from the heels, etc) I found it was easier to lift. Maybe coz I felt confident of my form.

Pull Ups@BW

1x5
1x5
1x4

My pullups were terrible, I could'nt even reach 10 reps. I guess I just ran out of steam as it was the last exercise and OH press really gave me a hard time.

ABS:
Pronebridges 3x30secs
Reverse crunch 3x12

Cooldown:
30 mins Cardio Postworkout (Elliptical Machine)

Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks.

[TheAnomaly]

Nov. 4, 2008

I was in my gym's neighborhood after practicing with my band so I thought i'd drop by and do some cardio.

30 mins cardio (elliptical machine)

[TheAnomaly]

November 5, 2008

Stretching:
Supine bridges 15x1
Standing hip flexor @5s
Clams 15x1
Kneeling Squats 15x1
Front leg swings 15x1
Side leg swings 15x1
Back extension-flexion 15x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x80 kilos (working weight)

The squats were relatively smooth. I guess due to the fact that I purposely deloaded a few weeks back at 82.5 kilos. When I push past my PR that's when the suffering will begin.

Bench Press
1x10x20kilos(empty bar)
1x3x40kilos
1x2x60
5x5x70 kilos (working weight)

First set was 1x5, on the 2nd set I went up to 4 reps but needed a spot on the 5th rep. The rest of the sets we're done with a spotter. BTW, I just checked with my previous entries and my last working weight was supposed to be 65 kilos, that's why I could'nt lift the damned thing!

Inverted Rows
1x15xBW+5 kilos
1x12xBW+5 kilos
1x12xBW+5 kilos

First set was a breeze, got up to 15 reps with almost perfect form. In the 2nd set I could'nt pull myself all the way around the 8th rep. Same with the 3rd set.

Dips
3x15xBW

Dips is the only BW exercise I can execute properly, chinups and pullups are a pain to do.

Cardio Postworkout

10 mins treadmill
20 mins elliptical trainer

Please feel free to comment on my log, input from you guys would really be valuable and will help me in the long run. Thanks.

[TheAnomaly]

November 8, 2008

Stretching:
Mule Kick 15x2
Standing hip flexor @5s
Front leg swings 15x1
Side leg swings 15x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x82.5 kilos (working weight)

I could definitely feel the weight around 3rd to last set, I also incorporated the suggestions posted in my form check thread. I think I got the form though coz I did'nt have any lower back pain/tightness for a few weeks now.

OH Press
1x10x20kilos(empty bar)
1x3x30kilos
1x2x40
5x5x50 kilos (working weight)

Same weight as last workout, and it's still feels heavy! I really abhor this exercise...makes me wonder if I can reach higher weights in OH.

Deadlift
1x5x82.5kilos

Adjusted foot stance so that my shins would be resting on the smooth portion of the bar (it was like an "ohh...so that's what the smooth area is for!" moment) scraped my shins last attempt. It was heavy but still doable...just need to concentrate more and ensure correct form

Chin Ups@BW minus 20kg

1x15
1x14
1x13

I was wasted after lifting so used a bit of counter weight to get some decent numbers on the chin ups.

ABS:
Pronebridges 3x30secs
Reverse crunch 3x12

Cooldown:
20 mins Cardio Postworkout (Elliptical Machine)

Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks.[/quote]

[TheAnomaly]

November 11, 2008

Stretching:
Mule Kick 15x1
Standing hip flexor @5s
Front leg swings 15x1
Side leg swings 15x1
Shoulder Dislocations 15x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x85 kilos (working weight)

Definitely working my whole body lifting those weights. I could feel my heart pounding every set. Still I managed to do 5x5 with proper form.

Bench Press
1x10x20kilos(empty bar)
1x3x40kilos
1x2x60
5x5x65 kilos (working weight)

Definitely better than the 70kilos last time. I managed 4x5 before asking a friend to spot me because I was nearing failure.

Inverted Rows
1x15xBW+7.5 kilos
1x12xBW+7.5 kilos
1x12xBW+7.5 kilos

Added 2.5 kilos here, and so far it's quite manageable. Seems a bit heavier past the 10th rep

Dips
3x15xBW

One thing to note on the dips is I sometimes feel pain in the middle of my chest after workout. The pain seems to be in the connecting point of the sternum and 2nd rib on the right side (if facing me). Also when I do stretches, it sometimes pops or crackles, whatever its called.

Cardio Postworkout

20 mins elliptical trainer

Please feel free to comment on my log, input from you guys would really be valuable and will help me in the long run. Thanks.

[Monk]

Hi Anomaly,

Excellent work. I like your dedication to warming up... It'll serve you well in the long run.

Here are my observations:

Over Head Press.
You say you were worried about using/bending your knees. For me I prefer the 'pushpress' approach to this exercise. Yeah some people will tell you its bad technique but to my mind it is a much more functional and therfore better. You'll lift more weight and work more muscles.... sounds like win win to me!!

Chin ups pull ups
Percivier. I found them hard to start with. 18 months ago I couldn't do a single one (I'm 98kg with legs like tree trunks, I thought there was no chance!!) ... my PB is now 19 pull ups....you can't get me off the bars... I'm like a monkey. I love the feeling of doing an exercise not many other people can do. I think the best way to progress with this exercise is to move to clusters with added weight. Something like (4x2) x 3 + 10 kg is a good starting point and use a proper weight belt rather than trying to hold a dumbell with your feet....makes a massive difference. Aim to increase the weight to 20kg ASAP

Dips
Pain in the chest (and mid thoracics) is quite normal with dips... play with your posture. I aim to keep as upright as possible. Other people seem to like bending forward. Also try and keep your legs as still as possible, don't let them swing like a pendulum this will increase the stress. Learn the difference between the pain of muscles working hard (good pain) and injury pain (bad pain). Never push through bad pain.

Sauna
Avoid like the plague. It will increase any inflamation as a result of exercise, thus making you sorer the next day. My gym has an Ice room which is a much better option... failing that go for a nice cold shower and try not to shreik like a girl!!

Hope this is useful. Please note allthough I'm a sports therapist this stuff is not my area of expertise. This is just stuff I've learnt at the gym. My line of work is much more to do with injury rehabilitation.

Cheers

[TheAnomaly]

Hi monk, thank you for citing your observations. Yes, I do make it a point to warm up before doing any lifting, coz not only does injury scare me, it costs a lot here in our country. I forgot to put in on the list the 5-minute cycling and 5-minute rowing.

OH Press
I agree with you on going to the 'push press' approach. I did see on one of the videos of mark rippetoe that we could use the hip in initialting the OH press instead of the knees. It seems the more accepted approach on tackling the OH press. I have yet to try it.

Chin/Pull Ups
What do you mean by (4x2)x3 +10kgs? 4 reps, 2 sets, 3x a week with 10 kgs on the belt? I hope I decoded it correctly. I dunno if I can pull that off though, I usually am wasted after the squats+OH+deadlift routine...I will try it though.

Dips
I'm relieved to know that the pain I felt is quite normal coz I couldn't help but imagine my chest caving in due to my weight. LOL Yes, I do keep my body uppright and steady.

Sauna
I always thought that sauna helps in lessening the soreness of the muscles. I need to research more often.

[TheAnomaly]

November 12, 2008

I'm a little backed out on my logs, I was so pissed when I was about to post a new update and my browser freezed on me.

Stretching:
Stat. Bike - 5 mins
Rowing Machine - 5 mins
Mule Kick 15x2
Standing hip flexor @5s
Front leg swings 15x1
Side leg swings 15x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x50
1x2x60
5x5x87.5 kilos (working weight)

I think I got the form nailed down now...toes pointing out, throwing knees out and the hip drive. Feels good!

OH Press
1x10x20kilos(empty bar)
1x3x30kilos
1x2x40
5x5x50 kilos (working weight)

No change in weight, did 5+5+5+5+4, I'm thinking of deloading to 40 kilos...

Deadlift
1x5x87.5kilos

Nailed this too, surprisingly easy.

Pullups@BW minus 20kg

1x15
1x12
1x10

Still heavy, maybe I should switch to BW+10kgs and lower reps just to shock the body and force it to adapt...

ABS:
Pronebridges 3x30secs
Reverse crunch 3x12

Cooldown:
20 mins Cardio Postworkout (Elliptical Machine)

Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks

[TheAnomaly]

November 17, 2008

Squats - Did 5x5 @90kgs without any problems
Bench Press - I finally did a 5x5 without assistance @65 kilos, I'll be adding weight next session.
Reverse Row - Did 15,12,10 with +10 kilos, surprisingly easy.
Dips - Did a 15,12,12 with +5kilos on 1st set and +10 kilos on 2nd and 3rd.

November 19, 2008

Stretching:
Stat. Bike - 5 mins
Rowing Machine - 5 mins
Mule Kick 15x2
Standing hip flexor @5s
Front leg swings 15x1
Side leg swings 15x1

SL 5x5

Squats
1x10x20kilos(empty bar)
1x3x40kilos
1x3x60
1x2x80
5x5x92.5 kilos (working weight)

I was really pissed of coz I bought jogging pants (non stretchable) and could'nt go as deep as I am used to. I tried and ended with a ripped jogging pants. Still did a 5x5, but not enough depth. I'll repeat this weight next session.

OH Press
1x10x20kilos(empty bar)
1x3x30kilos
1x2x40
5x5x50 kilos (working weight)

The b*tch is back... I did 5x5 with a bit of pushpress technique. Will add 2.5 kilos next session and see how it goes.

Deadlift
1x5x92.5kilos

I have a video of this in another thread. I had to re-evaluate my form as I am nearing 100 kgs, sadly, I noticed that I am rounding my back a bit on a some of the reps and doing a bit of stiff legged deadlift too. It's back to the drawing board for me.

Pullups@BW minus 20kg

1x4
1x5
1x5

Did this with 5 kg belt, extremely heavy (97.5BW+5kg). I am going to try this and see if this will be better than BW-20kg with 12-15 reps.

ABS:
Pronebridges 3x30secs
Reverse crunch 3x12

Cooldown:
35 mins Cardio Postworkout (Elliptical Machine)

Please feel free to comment on my routine, input from you guys would really be valuable and will help me in the long run. Thanks

[Monk]

Chin/Pull Ups
What do you mean by (4x2)x3 +10kgs? :

Hi Anomaly,

Sorry... I mean 2 reps then 10 seconds break then 2 reps again with 10 secs etc.....4 times. = 1 set. Then have a couple of minutes and repeat the whole lot again 3 times in total ... yes with 10kg on the belt.

Does that make sense?

Doing exercises in clusters like that is a great way to build strength.

[TheAnomaly]

Oh ok, thanks for clearing that up monk. I tried doing dips with 10 kgs in the belt and surpisingly it was easy! I did some pull ups last work out with 5 kgs and it really did pull down my numbers, but I guess I'll have to stick to it and build up my strength from there.