Back to basic

[^toby^]

30/08/2012 THU

1 of 40

Barbell Overhead Press
27.5KG x5
32.5KG x3
37.5KG x2

Snatch Grip DL
58KG 2x5

Pull Up
BW 2x2

KB Swings
16KG 2 x L10/R10

Hanging Leg Raise
BW x5 (pause on the top, count to 10)

Will start the OHP at 25KG tomorrow
Finshed the whole thing in less than 30mins, even I was going "heavier" with my Overhead Press.

[^toby^]

31/08/2012 FRI

2 of 40

Barbell Overhead Press
25KG 2X5

Pull Up
BW x3 x1

Snatch Grip DL
58KG 2x5

Hanging Leg Raise
BW x5 (pause on the top, count to 10)

KB Swings
16KG x25

[^toby^]

01/09/2012 SAT

Barbell Overhead Press
25KG 2X5

Pull Up
BW 2x2

Snatch Grip DL
63KG 2x5

Hanging Leg Raise
BW x5 (pause on the top, count to 10)

KB Clean
16KG L8/R8

KB High Pull
16KG L8/R8

Good pointers on swing/clean movement from the Mark Reifkind lat video I bought at davedrapper.com.

[^toby^]

02/09/2012 SUN

KB Swings
32KG x10
Trying it for fun. Not too hard.

ESS 4 of 40

Barbell Overhead Press
25KG 2X5

Pull Up
BW x3 x2

Snatch Grip DL
63KG 2x5

KB Swings
32KG x8 x10

Hanging Leg Raise
BW x5 (pause on the top, count to 10)

Did the workout while I was studying.
Swing with a 32KG wasn't too hard. Heart beats fast. Feel good.


03/09/2012 MON
off


04/09/2012 TUE

ESS 5 of 40

Barbell Overhead Press
27.5KG 2X5

Pull Up
BW 2x3 x2

Snatch Grip DL
73KG 2x5

KB Swings
32KG 2x10

Hanging Leg Raise
BW 2x5 (pause on the top, count to 10)


Found the groove of Overhead Press.


05/09/2012 WED

bike ride to school and back in the wind (5KM x2)

ESS 6 of 40
(Doing it while working on my stressful assignment)

Pull Up
BW 2x2

Barbell Overhead Press
27.5KG 2X5

Snatch Grip DL
63KG 2x5

KB Swings
32KG x20

Hanging Leg Raise
BW x8

Taking it easy.

[^toby^]

06/09/2012 THU

ESS 7 of 40
(Doing it while working on my assignment)

Barbell Overhead Press
30KG 2X5

Pull Up
BW 2x2

Snatch Grip DL
68KG 2x5

KB Swings
32KG 2x15

Hanging Leg Raise
BW x8

DL is still easy.
Press is not too easy, retreat.


07/09/2012 FRI
OFF

08/09/2012 SAT
OFF

09/09/2012 SUN
ESS 8 of 40
(while making a fried rice)

Barbell Overhead Press
30KG 2X5

Pull Up
BW x3 x2

Snatch Grip DL
73KG x5
78KG x3
88KG X2

KB Swings
24KG L10, R10, 10

Hanging Leg Raise
BW x7

Nice workout.
Tried to press the 24KG KB but unable to press it up.
Tried to do more swings but my calluses were screaming.

[^toby^]

10/09/2012 MON

ESS 9 of 40

Barbell Overhead Press
35KG 3x3

Pull Up
BW x5

Snatch Grip DL
52.5 KG x10

KB Swings
20KG L10/R10, 20

Hanging Leg Raise
BW x7 (pause on the top, count to 10)

can't believe I can only do 5 pull up.
Otherwise, it is a good workout.

11/09/2012 TUE
ESS 10 of 40

Barbell Overhead Press
32.5KG 2x5

Pull Up
BW 3x3

KB Swings
20KG 2x20

Snatch Grip DL
78KG 2x5

Hanging Leg Raise
BW x7

The press felt like the back off/set second set of Power To The People.
Need to go easy on Press tomorrow.
Try to press a 20KG Kettlebell up. Pretty easy. It's a GS style bell so the
hand is thinner.

12/09/2012 WED
ESS 11 of 40

Barbell Overhead Press
30KG x5 28.5KG x5

Pull Up
BW 2x2

Snatch Grip DL
78KG 2x5

KB Swings
20KG 2x15

Hanging Leg Raise
BW x7

Press and pull up didn't feel easy at all.
Snatch Grip DL suddenly felt really hard.
I guess I really need a BIG STEP back.


13/09/2012 THU
ESS 12 of 40

Barbell Overhead Press
20KG X9

Pull Up
BW 2x2

Snatch Grip DL
68KG 2x5

Hanging Leg Raise
BW x8

KB Swings
20KG L10/R10 x2

Try to do 10 "light" "tonic" reps with 20KG. It was getting a bit hard(!!!) at the 8th/9th rep so

I stopped. I guess i am very bad with higher rep range.
Took it easy with all the other lifts.
Some poping sound on my lower back when I do the Hanging leg Raise.
Will try knee tuck with longer break instead next time.

Take it easy! Take it EASY! Take it E-A-S-Y!

5 workouts in a row, so I will get 2 days off.

14/09/2012 FRI
OFF

15/09/2012 SAT
OFF


16/09/2012 SUN
ESS 13 of 40

Complex C with a 12.5 KG bar to warm up

Barbell Overhead Press
30KG 2x5

Pull Up
BW 2x3

Snatch Grip DL
78KG 2x5

Hanging Knees Raise
BW x3 (pause on the top, count to 20)

KB Swings
20KG x20 x15

Complex felt nice, not the Overhead squat though.
Press was okay.
I was going load the bar to 73KG for DL but loaded 78KG by mistake. It is not hard anyway.
Knees Raise feels nice. No popping with my hips.

[^toby^]

17/09/2012 MON
ESS 14 of 40

Barbell Overhead Press
30KG 2x5

Pull Up
BW x3 x2

Snatch Grip DL
73KG 2x5

KB Swings
20KG 2x20

Hanging Knees Raise
BW x1 (pause on the top, count to 46)

Press was MUCH easier. Did a some "press out" at the 2nd set at the end.
73KG for DL is JUST right.

18/09/2012 TUE
ESS 15 of 40

Barbell Overhead Press
30KG 2x5

Press Out
30KG x8

Pull Up
BW 2x2

Snatch Grip DL
73KG 2x5

KB Swings
20KG 2x15

Hanging Knees Raise
BW x6 (pause on the top, count to 10)

19/09/2012 WED
ESS 16 of 40

Barbell Overhead Press
30KG x5 x5(+3 press out)

Pull Up
BW x3 x2

Snatch Grip DL
73KG 2x5

KB Swings
24KG 2x15

Hanging Knees Raise
BW x1 (pause on the top, count to 60)

Press out is a nice little addition to the workout.
Time to DL heavier.


20/09/2012 THU
ESS 17 of 40

Barbell Overhead Press
22.5KG x1
27.5KG x1
32.5KG x1
37.5KG x1
42.5KG x1
47.5KG F (Push pressed)
45 KG F

Pull Up
BW 2x2

Snatch Grip DL
78KG 3x3

KB Swings
24KG 2x15

Hanging Knees Raise
BW x1 (pause on the top, count to 40)

The 42.5KG felt easy.
I tried to press 47.5KG and it stalled at eye level.
I had a little bit of problem stablizing the bar after the push press.
Training singles is fun.

21/09/2012 FRI
OFF

22/09/2012 SAT
OFF

23/09/2012 SUN
ESS 18 of 40

Barbell Overhead Press
32.5KG x5 x4 (F @5)

Pull Up
BW 3x3

Snatch Grip DL
78KG 3x3

Hanging Knees Raise
BW x1 (pause on the top for a while)

KB Swings
24KG 3x10 (with around 15secs breaks)

1st set of overhead press was hard and the 1st 3 reps of 2nd set were easy. Not sure
why the 4th was so hard and the last rep was stalled just above eye level.

Tried to do SGDL 2x5 with 78KG, my body told me to do it as 3x3 instead.

[^toby^]

24/09/2012 MON
ESS 19 of 40

Barbell Overhead Press
30KG 2x5

Pull Up
BW x4 x3 x2

Snatch Grip DL
73KG 2x5

Hanging Knees Raise
BW x1 (pause on the top for a while)

KB Swings
24KG x20 x15

Did a little adjusment with my press after reading the T-nation article. Head back instead of chin up when I did Barbell Press. Feeling ***MUCH*** nicer.

26/09/2012 WED
ESS 20 of 40

Barbell Overhead Press
30KG 2x5

Pull Up
BW 2x2

Snatch Grip DL
75.5KG 2x5

KB Swings
24KG x15

Hanging Legs Raise
BW x5

punched the clock.
Need to get used to my new overhead press grove.


27/09/2012 THU
ESS 21 of 40

Barbell Overhead Press
30KG 2x5

Pull Up
BW x3 x2

Snatch Grip DL
78KG 2x5

KB Swings
24KG x15

Hanging Knees Raise
BW x1 (pause on the top for a while)

28/09/2012 FRI
ESS 22 of 40

Goblet Squat

Barbell Overhead Press
30KG 2x5

Pull Up
BW 2x3

Snatch Grip DL
88KG x3 83KG 2x3

Hanging Knees Raise
BW x a few reps

KB Swings
24KG x20

Press felt heavier. COuld be under-eating today and not enough sleep last night.
My wife and I didn't get to sleep til very late after reading the horrible news in our
neighbourhood.

[^toby^]

30/09/2012 SUN
ESS 23 of 40

Barbell Overhead Press
30KG 2x5

Pull Up
BW 2x3

Snatch Grip DL
78KG 2x5

Hanging leg Raises
BW x 8

KB Swings
24KG L10/R10


1/10/2012 MON

ESS 24 of 40

Barbell Overhead Press
35KG x3 32.5KG x2 30KG x3

Pull Up
BW 2x4

Snatch Grip RDL
42.5 x10

Hanging Knees Raise
BW x 1 hold for 30secs

Swings
24KG x15

I don't think the "new groove" for press works for me.
My pecs and biceps are pretty bump after workouts.
My wife just said to me "I hate you, you have abs" (she's been working hard on pilates)


02/10/2012 TUE

ESS 25 of 40

Barbell Overhead Press
20 1x10

Pull Up
BW 2x4

Snatch Grip DL
83KG 2x5

Swings
24KG 2x15

Hanging Knees Raise
BW x 1 hold for 30secs

Sucks at high rep. Maybe I should train in sets of ten more after the 40days?
SGDL is light when the technique is right



03/10/2012
26 of 40

Barbell Overhead Press
27.5 2x5

Pull Up
BW x4 x3

Snatch Grip DL
83KG 2x5

Hanging Knees Raise
BW x 1 hold for 30secs

Swings
24KG x12

Have been rushing the work out but superseting Press and Pull Up.
My overhead press still sucks.
My better half said I ate too much. (we cook enough for dinner and lunch the next day each night).

17/11/2012 SAT

1st workout at home gym

DeLorme 01

squat 25 x10, 37.5 x5, 50 x10
(rep #9 and #10 were hard)

Overhead Press 15 x10, 20 x5, 27.5 x9
(rep #9 is a real grind)

RDL 30 x10, 55.4 x5, 60.4 x10

Bench 15 x10, 27.5 x5, 35 x10

Starting light but (relatively) high rep is a bit hard for me at the moment.
I was trying the new ideas from the press and bench press sections of PTTP Pro. It feels great.
Ran out of time so no row and what not.
Sore lower back/right hip the day after.


20/11/2012 TUE

DeLorme 02

Overhead Press 15 x10, 20 x5,27.5 x10
squat 25 x10, 37.5x5, 50 x10
RDL 35 x10, 60.4 x5, 70.4 x10
Bench 20 x10 30x5 35x10
One Arm Row 16 2x10

Helping my brother-in-law to move his stuff to our house...didn't have much time to do.
Need to eat better.
I think I can only do 5 exercises in one workout.


22/11/2012 THU
DeLorme 03

warm up: some 1 arm clean with 16KG

Overhead Press 15 x10, 25 x5, 30 x9
squat 27.5 x10, 40x5, 55 x10
RDL 40 x10, 55.4 x5, 75.4 x10
Bench 22.5 x10 32.5x5 37.5x10
Chin Up x5 x4
TRX Tricep Press x10 (harder)x5 (harder) x6

Tried to do Bent-Over Row after Bench.
Lowerback gave out at very light load. Of course you can't do Bent Over Row after heavy-ish
DL.

7:58 PM

26/11/2012 MON
DeLorme 04

Overhead Press 15 x10, 22.5 x5, 35 x6 x3
Front squat 27.5 x10, 40x5, 55 x7
RDL 40 x10, 55.4 x5, 80.4 x10
Bench 20 x10 30 x5 40 x8
Chin Up x6 x4
TRX Tricep Press x10 (harder)x5 (harder) x10

Had three days off. Went to Queensland for a wedding. Diet was bad and drank Way too much.
Misloaded Overhead Press, so I just went with it.
Tried to detour to Front Squat before the loading increase.

28/11/2012 WED
Delorme 05 (Do it today instead of tomorrow because it will be 38c.)


Front squat 25 x10, 37.5x5, 55.4 x 3
Back Squat 55.4 x6
Bench 20 x10 30 x5 40 x7
Chin Up x5 x3
TRX Tricep Press x10 (harder)x5 (very hard) x8


Almost fail on rep #10 of Overhead Press. Very hard grind.
Front Squat: too heavy.
Running out of time/gas. ditched RDL
Bench press failed. Thank you, safety bars.
Need to take it easy next workout.

01/12/2012 SAT
Delorme 06

warm up
Half TGU 1xL 1xR

Barbell Overhead Press 15 x10, 22.5 x5, 30 x10
Barbell Front squat 25 x10 33.5 x5 45 x 8
TRX Row x5 (count to 10);
Double 16KG KB Batwing x8 (count to 10)
Curl 15 x 10 18.5 x5 27.5 x10
Waiter Walk 16KG 18M L, 18M R
Farmer Walk 16KG each hand 54M.

Did some mobility stuff in b/w.
rep #10 of Overhead Press: grind again.
Front Squat: My "rack" still suck.
rep #10 of curl is hard.
Feel good.


04/12/2012 TUE
Delorme 07

RDL 40 x10, 55.4 x5, 80.4 x10
Chin Up x4 x4 x3
Bench 20 x10 30 x5 40 x10
TRX Tricep Press x10 (harder)x5 (very hard) x8
Swing 24KG 3 x20


07/12/2012 FRI
DeLorme 08

Barbell Overhead Press 17.5 x10, 25 x5, 32.5 x8
Barbell Front squat 25 x10, 33.5 x5, 45 x8
KB Batwings/TRX Batwings
Curl 15 x10, 22.5 x5, 30 x9
Suitcase Walk 24KG L x54M, R X54M
Farmer Walk 40(24L/16R) x36M, 40(24L/16R) x36M

Keep on, Keeping on.

[^toby^]

10/12/2012 MON
DeLorme 09

Pull Up 3x3
RDL 42.5 x10, 65.4 x5, 82.9 x10
Bench 21 x10, 32.5 x5 42.5 x8
TRX Tricep Press 2 steps x10, 1.5 steps x5, 1 step x10
Rack Walk 24KG L x27M, R x27M
Rack/Suitcase Walk 40(24L/16R) x 18M, x9M, 40(16L/24R) x18M, x9M

Curry and cold beer.

[^toby^]

13/12/2012 THUR
DeLorme 10

Barbell Overhead Press 17.5 x10, 25 x5, 32.5 x8
Barbell Front squat 25 x10, 33.5 x5, 45 x10
TRX Batwings
Curl 15 x10, 22.5 x5, 30 x7
Swing 24KG 5/10/15/15/15

Ran out of energy. Might be the heat.

[^toby^]

16/12/2012 SUN
DeLorme 11

Pull Up x3 x2 x2
RDL 42.5 x10,65.4 x5,85.4 x10
Bench 21 x10,32.5 x5, 37.5 x10
TRX Tricep Press 1.5 steps x10, 1.5 steps x5, 1step x6
Farmer Walk 40(24L/16R) x63M, 40(16L/24R) x63M, 40(24L/16R) x36M, 40(16L/24R) x36M

Didn't eat enough last night and this morning.
Arrgh..just realised i was bencing 37.5 last night, not 42.5.

[^toby^]

20/12/2012
DeLorme 12

Barbell Overhead Press 17.5 x10, 25 x5, 32.5 x8
Barbell Front squat 25 x10
Barbell Front squat 35 x5, 47.5 x7
TRX Batwings
Curl 15 x10, 22.5 x5, 30 x6

Caught the stomach bug. Been living on plain rice in the last few days.

[^toby^]

Finished DeLorme. Good experience in the 10reps zone.
Learnt something and gain some muscles my wife could notice.

2 more months before the 2nd year of my Computer Science degree start again.
Life is stress-free. "green light".
Time to sit on the "bus bench".
Time to give the Russian Bear another go while I can.

24/12/2012 MON

Barbell Overhead Press
32.5 KG x5 x3 x2
26.0 KG 10x5

Back Squat
55.0 KG X5
50.0 KG X5
45.0 KG 8x5

Starting light.

[^toby^]

27/12/2012 THU

Barbell Overhead Press
32.5 KG x5 x3 x2
26.0 KG 11x5

Back Squat
60.0 KG x5
55.0 KG x5
47.5 KG 9x5

Feel good.