40-DAY REDUX

[^toby^]

2011/04/14 THU
OFF

2011/04/15 FRI
IRON

Barbell Shoulder Press
21 x5, 27.5 x5, 32.5 2x5 1x4 (20sec later) 1x1
Guess I should press faster

Bent Over Row
28.5 x5, 35 x5, 42.5 3x5
I might use too much momentum

Barbell Deadlift (mixed grips!!!)
65.4 x5, 81.4 x5, 97.9 3x5
Mixed grips is getting better but some hitching in the last two sets

[^toby^]

2011/04/16 SAT
OFF

2011/04/17 SUN
OFF

2011/04/18 MON
Barbell Shoulder Press
22.5 x5, 26.25 (misloaded) x5, 33.5 1x5 2x4

Bent Over Row
27.5 x5, 33.5 x5, 40 3x5
working on form with lighter weight

66.4 x5, 83.9 x5, 100.4 3x5

[^toby^]

2011/04/19 TUE
WING CHUN

2011/04/20 WED
OFF

2011/04/21 THU
(Superset to save time)

A1 Barbell Shoulder Press
22.5 x5, 27.5 x5, 33.5 3x5
Last rep was a real grinder

A2 Chin Up
x2 x2.9 x1.8 x1.8 x1.9
chin over the bar = 1 rep. The 0.8, 0.9 rep represent the ROM....

Barbell Deadlift (mixed grip)
68.9x5 85.4x5 102.9 2x3, 1x1
mixed grip feels good

Have been eating pretty healthy. No beer for a very very long time, no sugar, lots of healthy fat, more protein, less carbs.

[^toby^]

2011/04/22 FRI to 2011/04/24 SUN
OFF

2011/04/25 MON
(Superset to save time, 1.5-3mins break in between)

A1 Barbell Shoulder Press
23.5 x5, 28.5 x5, 35 x5 x3 x3
I tried my best

A2 Chin Up
x3 x2 x2 x2 x2

Barbell Deadlift (mixed grip)
62.9 x5 78.9 x5 95.4 3x5
recycle the load and work it back up.

2011/04/26 TUE
WING CHUN

2011/04/27 WED
OFF

I bought 2 big jars of organic raw coconut oil and a tub of creatine. It will fuel me well!

[benzilla]

I bought 2 big jars of organic raw coconut oil and a tub of creatine. It will fuel me well!

Nice! I took advantage of the 5 day weekend to do the loading phase for the creatine. Now to put on weight and get stronger!

[^toby^]

Ha! Sweet! How do you load?
This article is pretty good:
http://www.t-nation.com/free_online_art ... n_creatine
But we can just take 5g cos we are vegan.

2011/04/28 THU
(Superset to save time, 1.5-3mins break in between)

A1 Barbell Shoulder Press
23.5 x5, 28.5 x5, 35 x4 x5 x4
I tried my best, I could feel some discomfort in my neck (or trap) and lower back when I was grinding it up so I stopped.

A2 Chin Up
x3 x3 x2 x2 x1

Barbell Deadlift (mixed grip)
66.4 x5 83.9 x5 100.4 3x5
recycle the load and work it back up. re-enter the 102.9 monday again!

Bought some frozen organic mango and strawberries for shakes.

[benzilla]

Interesting article, I did load by taking 1 teaspoon of creatine four times a day for 4 days, so it should be 20 grams a day. Next time a might do 10gm per day or forego loading altogether. I'll have my creatine in my protein shake in the afternoon instead of my morning smoothie as well.

Did you do a loading phase? How are you taking it?

[^toby^]

I tried to load it for 4 days now. 10g a day (with LOTS OF WATER) and then 5g a day.

2011/04/29 FRI
OFF

2011/04/30 SAT
Wu Tang stuff

Picnic with JP, Hardcore, Mangomagic, flux and Hannibal
Mucking around with Kettlebell and did some chin up at home.

I've do some tricep push up every now and then too.

[^toby^]

2011/05/01 SUN
OFF

2011/05/02 MON
Skip a workout because my shoulder feels a bit dodgy.

2011/05/03 TUE
Visited Osteopath. She did some massage and taped my shoulder to remind me to keep good posture.
I also need to do more dumbbell rows.

2011/05/04 WED
OFF
Tooth hurt like crazy, took a tramadol that I've got when I had that martial art injury..

2011/05/05 THU
Went to dentist. Got some dead nerves removed from a big tooth. Painful testing experience and not very painful procedure. Four more appointment to go and a AUD$ 2-3K bill.

I realized that I would do a work out even I'm sorta broken.

(Superset to save time, 1.5-3mins break in between)
A1 Barbell Shoulder Press
23.5 x5, 28.5 x5, 35 3x5
nailed it!

A2 Kettlebell single arm row
16KG 5x5

Barbell Deadlift (mixed grip)
68.9 x5 85.4 x5 102.9 1x5 1x4 1x3
Almost nailed it. The 1st set feel easy but failed at 5th rep on set 2 and 4th rep on set 2.
Don't know why it felt so easy.
Because I'm loaded with creatine? Because I took a break? Tramadol? Painkiller? Or because of ....this?

[Rochellita]

Sorry about the root canal, that's grim.

On a related note http://www.guardian.co.uk/lifeandstyle/ ... ne-twitter

[^toby^]

2011/05/06 FRI
OFF

2011/05/07 SAT
WU TANG STUFF

2011/05/08 SUN
4KM+ Walk

2011/05/09 MON
Workout need to be delated cos I neeed to play my 1st gig in Melbourne ever.

2011/05/10 TUE

(Superset to save time, 1.5-3mins break in between)
A1 Barbell Shoulder Press
23.5 x5, 30 x5, 36 3x5 PB
nailed it! But there are some back involvement during the last few rep. Will try the same poundage next time to work on form

A2 Chin Up/Kettlebell single arm row
BW x2 x3 x3 16KG 2x5

Barbell Deadlift (mixed grip) (3-5mins break)
68.9 x5 85.4 x5 102.9 3x5 PB

Didn't struggle much

2011/05/11 WED
OFF

I guess my routine is fine and twice a week is fine (Am thinking off 7 work outs in 3 week, 2 days break in between but it will be hard for my schedule). Guess I need to eat better.

Having shake for breakfast in the morning. protein powder + berries + coconut oil + water and protein with green and some brown rice at the moment.

[^toby^]

2011/05/12 THU
OFF

2011/05/13 FRI

Barbell Shoulder Press
25 x5, 31 x5, 36 1x5 37.5 x3 x2
What the hell?

Barbell Curls
18.5 x5, 23.5 x5, 27.5 x5 x4 x4

Barbell Deadlift (mixed grip)
70.4 x5 87.9 x5 105.4 3x5 PB
Easy. I asked Hardcore why it feels so easy all in a sudden. He said maybe becos it is easy?

2011/05/14 SAT
Chin Up (doing them thru the day)
3/2/2/2
9 reps total

2011/05/15 SUN
Chin Up (doing them thru the day)
2/1/1/2/2/2
10 reps total

2011/05/16 MON

(Superset to save time, 1.5-3mins break in between)
A1 Barbell Shoulder Press
18.5 x5, 23.5 x5, 36 x4x3x2
fuck you, man~

Kettlebell single arm row
16KG 5x5

Barbell Deadlift (mixed grip) (3-5mins break)
72.9 x5 90.4 x5 107.9 3x5 PB

Need to work on presses

[Talyn]

Nice progress on the deadlifts there toby!

[^toby^]

2011/05/17 TUE OFF (citizenship ceremony!)

2011/05/18 WED OFF (PARTTTTTY! Eating lots of yummy food and had around a pint of Ale)
Did around 8 chin ups here and there. An easy double at a time.

2011/05/19 THU OFF (bloody painful Root Canal appointment)
Did around 12 chin ups here and there. An easy double at a time.

2011/05/20 FRI

Barbell Shoulder Press and Press Out (last few inches) 3-5mins break
22.5 x5, 27.5 x5, 33.5 x5 (plus 3 press outs) x5 x3
Try to recycle the load and work on forms and work on some press outs but it doesn't work for me

Barbell Curls 3-5mins break
18.5 x5, 23.5 x5, 27.5 x5 x5 x3
Pretty hard...

...and a headache came in

Barbell Deadlift (mixed grip) (3-5mins break)
73.9 x5, 91.4 x5, 110.4 x5 x5 x2

Feel some mild pain on my lower back. Decided to stop so I don't hurt my back

My triceps hurt a bit when I stretched them and I pulled my abs muscle when when I played around with leg raises.
I just really I CAN DO leg raises with the door frame chin up bar from Hayden! WIN!

[^toby^]

2011/05/21 SAT
Did some chin up every now and then during the day

2011/05/22 SUN
Did some PULL UP every now and then during the day

2011/05/23 MON

(Superset to save time, 1.5-3mins break in between)
A1 Barbell Shoulder Press
23.5 x5, 33.5 (misloaded) x5, 35 2x4 1x3 1x2 and then hold the barbell overhead for around 10secs.

Will try to build it back up from 35KG.

Kettlebell single arm row
16KG 5x5

Barbell Deadlift (mixed grip) (3-5mins break)
73.9 x5, 91.4 x5, 110.4 x5 x5 x1 (lower back hurts...)