JDizzle's journal of pain - Ausbb

JDizzle · 22-01-2010, 10:32 AM

I might start one of these

Excercises I do and max weight ive done. I dont/havnt tested for 1rm

Squat 145kg 3x5, 85kg 1x20
Deadlift 185kg 3x3
Flat bench 102.5kg 3x5
Standing military press (off the floor powerclean start) 60kg 3x5, 62.5kg for 1x4, 1x3, 1x2
Powercleans 62.5kg 5x3 (just started doing these 4 weeks back, I use these to start the military press and to warm up the deadlift, aother then that they get neglected unless I got energy left over to do them)
Weighted dips 3x7 BW+3.75kg
Weighted pushups (just starting these today)
Chinups 21 reps over 9 sets, max 3 reps for 1 set (I want to get good at these, having ~20% bodyfat dosnt help!)

current BW is about 97kg, got a fair bit of fat on my gut but not really concerned about that atm apart from sucking at chins.
Goal is to add weight on to the bar, keep getting stronger, more mascular and bigger.

No equipment, just chalk

This week:
Mon 18/01/10 BW is 96kg
Squat 3x5 135kg 5.5.5 (easy. working up to my previous max of 145kg and hopefully smashing through it)
Bench 3x5 102.5kg 5.5.5 (personal record)
Dips +5kg 7.7.6

Wed 20/01/10
Powercleans 1x3 40kg, 1x3 60kg
Deadlifts 3x3 185kg 3.3.3 (personal record)
Chinups (palms facing away) for a minimum of 21 reps
3.3.3.3.2.2.2.2.1 (i suck at these but thats a PR)

--------------------

Just heading out now will do today:
Squat 1x20 90kg
Military press 62.5kg 3x5
Weighted pushups 3x10 with 20kg in backpack
Powercleans 5x3 65kg if I have the energy

JDizzle · 22-01-2010, 01:58 PM

Friday 22/01/10 BW is 97kg

Breathing Squat 1x20 90kg. Done
Strict Military Press 3x5 62.5kg 5.5.5
Weighted pushup +20kg 3x10 10.10.9

Squats went good, abit impatient at the end, these are going to get hard once over BW. I find the breathing part on the last 5 reps to be the hardest part. Can feel some lower back pain. This is my 2nd time ever doing 20 reppers.
Pushups abit harder then expected, felt abit of shoulder pain afterwards
Tough workout, felt like spewing up my pwo protein shake on the way home

GROAR · 24-01-2010, 12:35 PM

How did you weigh you push-ups? Someone place a plate on your back?

JDizzle · 25-01-2010, 01:17 PM

Quote:

Originally Posted by Shrek

How did you weigh you push-ups? Someone place a plate on your back?

2x 10kg plates in a backpack. The weights sat pretty much in the mid-upper part of my back. Quite brutal, I find i had to take a deep breath between each rep, cant rapid fire them.

Today 25/01/10 body weight is 95kg

Squat 3x5 137.5kg 5.5.5
Bench 3x5 105kg 5.4.3
Dips 3x7 +5kg 6.6.5

Squats were a piece of cake but ive done that weight before, disappointing on the bench and dips but not suprising.
Being a dickhead I decided to go out friday night and had a late one. Sunday I hardly ate anything. Didnt really recover enough from those pushups I suppose.
Very angry at myself, lost some BW too.

JDizzle · 27-01-2010, 03:00 PM

Today 27/01/10 bodyweight 96kg

Deadlifts 3x3 187.5kg 3.3.3
Chinups 25reps minimum: 3.3.3.3.2.2.2.2.2.2.1

Last rep on last 2 sets of deadlifts very ugly, lack of grip strength in right arm (overhand grip for that hand) caused me to lose concentration as the bar was slipping down my fingers causing abit of lopsideness. Had this problem to a lesser extent last week.

JDizzle · 28-01-2010, 08:59 PM

Eat and rest day. heres an example of what i eat when i put effort into a rest day

Meal 1
250ml water
3tbs fish oil
Mango
1 cup Oats
500ml full cream milk

Meal 2
Banana
4 rashers bacon
Tomato fried
2 eggs
toasted muffin
250ml water

Meal 3
3tbs olive oil (drank)
Big salad (lettuce, spinach, cucumber, red pepper, onion, olives, cheese, carrot, tomato, olive oil+lemon juice dressing)
425g of Tuna in Springwater
500ml full cream milk

Meal 4
handful of almonds, cashues, walnuts, macadamia
250ml water

Meal 5
steamed zuccinni, carrot, brokoli, beans
Chinese takaway: Mongolian beef + ~200g boiled Rice
250ml water
500ml milk full cream

Meal 6
250g cottage cheese
3tbs olive oil

Basically sat in front of the computer all day eating 1 big contunous meal. Biggest break between meals would of been 30 minutes. I stopped enjoying the food at about meal 4. I dont eat to this extent everyday but im wondering what would happen if I did..

YEAAABUDDDY · 29-01-2010, 12:25 PM

Looks good mate - will be following this!

JDizzle · 29-01-2010, 02:31 PM

Cheers man, hopefully by keeping a journal here I will make myself more motivated to acheive.

I plan to eventually film my 20 rep squats and post em here to keep me honest, as without a spotter I noticed my mind/willpower was the weakest link today with the last 5 reps

29/01/10 Bodyweight 97kg

Breathing Squat 1x20 95kg Done
Military Press (off the floor) 3x5 65kg 5.3.2
Weighted pushups 3x10 20kg 10.10.10

Military press gives me the shits with trying to add weight. I basically try and strict press as many reps as I can then finish the 5 rep set with push presses.

Post workout meal:
Musashi p40 protein drink
500g mince meat with taco seasoning sauce
Spaghetti
500ml milk full cream

eaglebay · 29-01-2010, 02:56 PM

I dont usually add weight until I can complete the whole sets without any push from the legs.

Good work mate!

YEAAABUDDDY · 29-01-2010, 03:05 PM

Quote:

Originally Posted by JDizzle

Cheers man, hopefully by keeping a journal here I will make myself more motivated to acheive.

I plan to eventually film my 20 rep squats and post em here to keep me honest, as without a spotter I noticed my mind/willpower was the weakest link today with the last 5 reps

29/01/10 Bodyweight 97kg

Breathing Squat 1x20 95kg Done
Military Press (off the floor) 3x5 65kg 5.3.2
Weighted pushups 3x10 20kg 10.10.10

Military press gives me the shits with trying to add weight. I basically try and strict press as many reps as I can then finish the 5 rep set with push presses.

Post workout meal:
Musashi p40 protein drink
500g mince meat with taco seasoning sauce
Spaghetti
500ml milk full cream

Now thats what I call a post workout meal lol

22-01-2010, 10:32 AM	#1 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,331	JDizzle's journal of pain PPP I might start one of these Excercises I do and max weight ive done. I dont/havnt tested for 1rm Squat 145kg 3x5, 85kg 1x20 Deadlift 185kg 3x3 Flat bench 102.5kg 3x5 Standing military press (off the floor powerclean start) 60kg 3x5, 62.5kg for 1x4, 1x3, 1x2 Powercleans 62.5kg 5x3 (just started doing these 4 weeks back, I use these to start the military press and to warm up the deadlift, aother then that they get neglected unless I got energy left over to do them) Weighted dips 3x7 BW+3.75kg Weighted pushups (just starting these today) Chinups 21 reps over 9 sets, max 3 reps for 1 set (I want to get good at these, having ~20% bodyfat dosnt help!) current BW is about 97kg, got a fair bit of fat on my gut but not really concerned about that atm apart from sucking at chins. Goal is to add weight on to the bar, keep getting stronger, more mascular and bigger. No equipment, just chalk This week: Mon 18/01/10 BW is 96kg Squat 3x5 135kg 5.5.5 (easy. working up to my previous max of 145kg and hopefully smashing through it) Bench 3x5 102.5kg 5.5.5 (personal record) Dips +5kg 7.7.6 Wed 20/01/10 Powercleans 1x3 40kg, 1x3 60kg Deadlifts 3x3 185kg 3.3.3 (personal record) Chinups (palms facing away) for a minimum of 21 reps 3.3.3.3.2.2.2.2.1 (i suck at these but thats a PR) -------------------- Just heading out now will do today: Squat 1x20 90kg Military press 62.5kg 3x5 Weighted pushups 3x10 with 20kg in backpack Powercleans 5x3 65kg if I have the energy Last edited by JDizzle; 14-05-2010 at 06:06 PM.

27-01-2010, 03:00 PM	#5 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,331	Today 27/01/10 bodyweight 96kg Deadlifts 3x3 187.5kg 3.3.3 Chinups 25reps minimum: 3.3.3.3.2.2.2.2.2.2.1 Last rep on last 2 sets of deadlifts very ugly, lack of grip strength in right arm (overhand grip for that hand) caused me to lose concentration as the bar was slipping down my fingers causing abit of lopsideness. Had this problem to a lesser extent last week. Last edited by JDizzle; 27-01-2010 at 03:09 PM.

29-01-2010, 02:56 PM	#9 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 870	I dont usually add weight until I can complete the whole sets without any push from the legs. Good work mate! __________________

22-01-2010, 01:58 PM	#2 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,331	Friday 22/01/10 BW is 97kg Breathing Squat 1x20 90kg. Done Strict Military Press 3x5 62.5kg 5.5.5 Weighted pushup +20kg 3x10 10.10.9 Squats went good, abit impatient at the end, these are going to get hard once over BW. I find the breathing part on the last 5 reps to be the hardest part. Can feel some lower back pain. This is my 2nd time ever doing 20 reppers. Pushups abit harder then expected, felt abit of shoulder pain afterwards Tough workout, felt like spewing up my pwo protein shake on the way home

28-01-2010, 08:59 PM	#6 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,331	Eat and rest day. heres an example of what i eat when i put effort into a rest day Meal 1 250ml water 3tbs fish oil Mango 1 cup Oats 500ml full cream milk Meal 2 Banana 4 rashers bacon Tomato fried 2 eggs toasted muffin 250ml water Meal 3 3tbs olive oil (drank) Big salad (lettuce, spinach, cucumber, red pepper, onion, olives, cheese, carrot, tomato, olive oil+lemon juice dressing) 425g of Tuna in Springwater 500ml full cream milk Meal 4 handful of almonds, cashues, walnuts, macadamia 250ml water Meal 5 steamed zuccinni, carrot, brokoli, beans Chinese takaway: Mongolian beef + ~200g boiled Rice 250ml water 500ml milk full cream Meal 6 250g cottage cheese 3tbs olive oil Basically sat in front of the computer all day eating 1 big contunous meal. Biggest break between meals would of been 30 minutes. I stopped enjoying the food at about meal 4. I dont eat to this extent everyday but im wondering what would happen if I did..

29-01-2010, 12:25 PM	#7 (permalink)
YEAAABUDDDY Active Member Join Date: Aug 2009 Gender: Posts: 7,956	Looks good mate - will be following this!

29-01-2010, 02:31 PM	#8 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,331	Cheers man, hopefully by keeping a journal here I will make myself more motivated to acheive. I plan to eventually film my 20 rep squats and post em here to keep me honest, as without a spotter I noticed my mind/willpower was the weakest link today with the last 5 reps 29/01/10 Bodyweight 97kg Breathing Squat 1x20 95kg Done Military Press (off the floor) 3x5 65kg 5.3.2 Weighted pushups 3x10 20kg 10.10.10 Military press gives me the shits with trying to add weight. I basically try and strict press as many reps as I can then finish the 5 rep set with push presses. Post workout meal: Musashi p40 protein drink 500g mince meat with taco seasoning sauce Spaghetti 500ml milk full cream