Stans Journal (Couldnt think of a catchy name!)

goob · 02-03-2008, 11:32 AM

Wow, your pretty strong in the pulling stakes. 6 x sets of chins/pullups is damn good work in my book.

StanUk · 02-03-2008, 11:42 AM

Thanks man, I feel like I started off good but probably should have rested longer for the second sets. It didnt help with the fact that i have to do them at a park down the road from me, and today it felt like -20 degrees

goob · 02-03-2008, 11:44 AM

Quote:

Originally Posted by StanUk

Thanks man, I feel like I started off good but probably should have rested longer for the second sets. It didnt help with the fact that i have to do them at a park down the road from me, and today it felt like -20 degrees

Haha good improvisation. I know what you mean about rest, I used to do a workout that consisted of 10-20 seconds rest between sets, the whole thing used to take about 20 minutes, and I followed it up with a 4 mile run. Hardest thing I ever did.
It'll definately help your conditioning, sacrafising rest like you did.

StanUk · 02-03-2008, 12:02 PM

That sounds pretty brutal! Very effective though, especially if your short on time. Yeh I think my conditioning definatly needs some attention, although boxing training really helps it, I didnt realise until I started it how terrible my conditioning was, the first few weeks the circuit training killed me

gradually getting better though!

StanUk · 02-06-2008, 03:13 PM

Monday 04/02

Boxing training:

Circuit training
Bag work
Skipping
Shadowboxing

StanUk · 02-06-2008, 03:13 PM

Tuesday 05/02

Ugh, rest day, was planning on doing Legs today so I could do push on thursday and be free for friday and saturday, but i got lazy :/

StanUk · 02-06-2008, 03:17 PM

Wednesday 06/02

Legs

Super sets: Hack squats and single leg DB squats

Hack Squats:

Warm up
10 x 88lbs
10 x 88lbs
10 x 88lbs

Single Leg DB squats

10 x 22lb DB's
10 x 22lb DB's
10 x 22lb DB's

Calf Raises

30 x 154lbs
30 x 154lbs

Well, today kind of sucked, was not feeling very motivated

Hack squats felt a lot harder than they should have, and supersetting them with single leg squats pretty much killed me. Wanted to do more after but I was beat, so just did some calf raises and called it a day, disapointing

StanUk · 02-09-2008, 11:35 AM

Thu: 07/02

Rest day

StanUk · 02-09-2008, 11:39 AM

Fri: 08/02

Push

Supersets: Bench press, Close grip bench

Bench press:
Warm up: 10 x 110lbs

10 x 159lbs
9 x 165lbs
5 x 159lbs

Close grip bench:

10 x 121lbs
10 x 121lbs
10 x 121lbs

Supersets: DB flyes and rear laterals

DB Flyes

9 x 22lb DB's
9 x 22lb DB's
9 x 22lb DB's

Rear laterals

10 x 22lbs DB's
10 x 22lbs DB's
10 x 22lbs DB's

One armed Dumbell tricep extension

12 x 11lb DB
12 x 11lb DB

Very average workout, was pushed for time so kept my rest times super low which meant i struggled after the first few sets.

goob · 02-09-2008, 11:50 AM

Good job on the bench Stan. CG bench also looking strong, you should look at doing Close grip push ups for the triceps, I found them more effective than using weighs at building the tri's, or maybe even the brutal Hindu pushups. However, what worked for me might not work for you....

Still, training looks good.

StanUk · 02-10-2008, 10:58 AM

Cheers for the advice goob! I do add close grip push ups in my push days sometimes, I do them weighted but never knew how effective they were, glad to see someone has had success with them though! as for hindu pushups, well, illl give those a try when im feeling brave

StanUk · 02-10-2008, 10:59 AM

Saturday 09/02

Rest day

StanUk · 02-10-2008, 11:03 AM

Sunday 10/02:

Week 2 of power

Push

Wide grip chinups

Bodyweight x 7
Bodyweight x 5
Bodyweight x 5
Bodyweight x 4

Sumo deadlifts

Warmup
8 x 154lbs
6 x 198lbs

3 x 225lbs
3 x 236lbs
3 x 248lbs
3 x 259lbs
3 x 264lbs

DB Bent rows

6 x 55lbs
6 x 60lbs
6 x 60lbs
6 x 60lbs

Hammer curls (DB)

5 x 44lbs
5 x 44lb

Quite a good workout, was pleased with the deadlifts, 264 felt heavy! chins were good considering ive only ever do one grips once, felt good managing 7. All in all, quite a good workout!

StanUk · 02-13-2008, 01:32 PM

Mon 11/02

Boxing training (1 and 1/2 hours)

Skipping
Circuit training
Skipping
Bag Work
Skipping
Press ups

A whole world of pain was experienced by the end of that.

StanUk · 02-13-2008, 01:32 PM

Tue 12/02

Rest day, love it.

StanUk · 02-13-2008, 01:38 PM

Wed 13/02

Legs

Warmup

Lunges
Warmup: 10 x 66lbs

4 x 110lbs
4 x 115lbs
4 x 121lbs
4 x 126lbs
4 x 132lbs

Hack Squats

5 x 110lbs
4 x 115lbs
4 x 121lbs
4 x 126lbs
4 x 132lbs

Calf Raises

30 x 154lbs
40 x 154lbs

Ok lets see.. Lunges were good, there always a drag to start off with and I hate high rep lunges, but once i get into them I enjoy low rep. Hack squats were kinda shit.. im half and half with hacks, sometimes they feel good, othertimes when im going heavy on them, they just feel like a really awkward movement, its probably just my form that needs work :/

Had to keep it shortish tonight since my plans have been messed about and i was short on time!

goob · 02-13-2008, 04:10 PM

Nice job Stan, lunges look pretty damn tough. Did you do them with a BB on your back?

StanUk · 02-14-2008, 08:29 AM

Thanks Goob, felt like it was quite a short workout and lacked volume, but i was strapped for time. yes I do them with a BB on my back, having to clean the weight first aswell as im still without a Squat rack!

StanUk · 02-15-2008, 04:55 PM

Fri 15/02

Push

Flat Bench
Warmup: 10/110lbs 6/154lbs

3 x 181lbs
3 x 187lbs
3 x 192lbs
3 x 198lbs
1F x 203lbs

DB Military press

5 x 33lb DB's
5 x 38lb DB''s
5 x 38lb DB's
5 x 40lb DB's

Close Grip bench

6 x 132lbs
6 x 143lbs
6 x 154lbs

Skull crushers

6 x 88lbs
6 x 88lbs

Ok well today ive been feeling pretty crappy, looks like ive got the man flu thats flying around here at the moment, was gonna not bother working out today but i forced myself. went quite good all things considering, was hoping to get 3 for 203 on my bench, always a bit hesistant going heavy though since ive got no spotter! pushed out 1 rep and got the second half way up before i realised i needed to rack the weight up to spare me from a slow painful death. Feel exhaused now anyway so gonna sleep good tonite.

StanUk · 02-17-2008, 11:43 AM

Sun 17/02

Week 2 of Rep Range

Pull

Medium Grip Pull ups

Bodyweight x 9
Bodyweight x 8
Bodyweight x 6

Barbell Rows
Warmup: 10 x 66lbs

10 x 88lbs
10 x 88lbs
10 x 88lbs

DB Rows

9 x 55lb DB's
10 x 49lb DB's
10 x 49lb DB's

Shrugs

12 x 176lbs
12 x 176lbs
12 x 176lbs

Upright Rows (Narrow)

9 x 99lbs
10 x 88lbs

Barbell Curls

7 x 77lbs
6 x 77lbs

All rest times were 90 seconds.

Quite a solid workout, pull ups felt good, first set I felt like i could have done 11 or 12, but didnt wanna kill myself on the first set! Thought id drop deadlifts this week, I do them consistently week in and week out so thought a break would be nice so I could concentrate on other excersizes. Its official, i suck at barbell rows.. DB rows I liked however. Arms were fried towards the end, hence the suckage on the barbell curls.

StanUk · 02-20-2008, 03:19 PM

Mon 18/02

Boxing training

Skipping for a couple mins.
Circuit training
Core Work
Skipping
Bag work
Skipping
Press ups

Killed me!

StanUk · 02-20-2008, 03:24 PM

Wed 20/02

Legs

Warmup

Squats
Warmup 10 x 66lbs

10 x 110lbs
10 x 121lbs
10 x 132lbs
10 x 143lbs
10 x 154lbs

Lunges

8 x 88lbs
8 x 88lbs
8 x 99lbs
8 x 110lbs

Single Leg Squats

10 x 27lb DB's
10 x 27lb DB's
10 x 27lb DB's

Was quite happy with how that went. Weight was the same on my squats as my last rep range I did, however I increased the volume on each set from 8 to 10. I hate lunges but also love them. Single leg squats finished me off, my legs were jelly after and I couldnt bring myself to do the calf raises I had planned!

**Gazhole** · 02-21-2008, 04:44 AM

Damn, good lunges dude!

Workouts on the whole are looking awesome aswell actually!

StanUk · 02-24-2008, 09:23 AM

Cheers Gaz, much appreciated!

StanUk · 02-24-2008, 09:29 AM

Fri 22/02

Push

Incline Bench
Warmup: 10 x 88lbs

10 x 132lbs
10 x 132lbs
10 x 132lbs
9 x 132lbs
8 x 132lbs

DB Floor Press

10 x 44lb DB's

Military Press

10 x 99lbs
10 x 88lbs
10 x 77lbs

Weighted Press ups

9 x 22lbs
8 x 22lbs

Standing Tricep Ext

5 x 66lbs (Had enough here!)

Ok today sucked big time. Was quite looking forward to the workout was planning on pyramiding up on incline bench. My left shoulder started giving me some discomfort on the warmup set, first set was also the same, its not painful as such, but definatly discomforting and something isnt right, gonna go to the doctor if its the same next week. So anyway I didnt wanna go any heavier because of the discomfort so just stuck to the same weight.

Military Press was very average, everything else just sucked cos I had it in the back of my mind about the shoulder problem.

Nevermind, hopefully better next week, gonna leave inclines out for a while as they seem to be a problem for it.

StanUk · 02-24-2008, 09:31 AM

Sun: 24/02

Meant to be the start of week 2 of shock! I should have worked out but I didnt have a good nights sleep last nite and I didnt bother.. instead I went out to the park and supersetted some pull ups (6,5,4) and chins ups (6,4,3) at bodyweight. Was actually quite ready for a workout after id done this but kind of left it too late as id made other plans.

So im gonna do pull on tuesday/wednesday this week instead!

02-03-2008, 11:32 AM	#31
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Wow, your pretty strong in the pulling stakes. 6 x sets of chins/pullups is damn good work in my book.

02-13-2008, 01:32 PM	#44
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Mon 11/02 Boxing training (1 and 1/2 hours) Skipping Circuit training Skipping Bag Work Skipping Press ups A whole world of pain was experienced by the end of that.
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02-13-2008, 01:32 PM	#45
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Tue 12/02 Rest day, love it.
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02-13-2008, 01:38 PM	#46
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Wed 13/02 Legs Warmup Lunges Warmup: 10 x 66lbs 4 x 110lbs 4 x 115lbs 4 x 121lbs 4 x 126lbs 4 x 132lbs Hack Squats 5 x 110lbs 4 x 115lbs 4 x 121lbs 4 x 126lbs 4 x 132lbs Calf Raises 30 x 154lbs 40 x 154lbs Ok lets see.. Lunges were good, there always a drag to start off with and I hate high rep lunges, but once i get into them I enjoy low rep. Hack squats were kinda shit.. im half and half with hacks, sometimes they feel good, othertimes when im going heavy on them, they just feel like a really awkward movement, its probably just my form that needs work :/ Had to keep it shortish tonight since my plans have been messed about and i was short on time!
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02-14-2008, 08:29 AM	#48
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks Goob, felt like it was quite a short workout and lacked volume, but i was strapped for time. yes I do them with a BB on my back, having to clean the weight first aswell as im still without a Squat rack!
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02-03-2008, 11:42 AM	#32
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks man, I feel like I started off good but probably should have rested longer for the second sets. It didnt help with the fact that i have to do them at a park down the road from me, and today it felt like -20 degrees

02-03-2008, 12:02 PM	#34
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	That sounds pretty brutal! Very effective though, especially if your short on time. Yeh I think my conditioning definatly needs some attention, although boxing training really helps it, I didnt realise until I started it how terrible my conditioning was, the first few weeks the circuit training killed me gradually getting better though!

02-06-2008, 03:13 PM	#35
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Monday 04/02 Boxing training: Circuit training Bag work Skipping Shadowboxing

02-06-2008, 03:17 PM	#37
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Wednesday 06/02 Legs Super sets: Hack squats and single leg DB squats Hack Squats: Warm up 10 x 88lbs 10 x 88lbs 10 x 88lbs Single Leg DB squats 10 x 22lb DB's 10 x 22lb DB's 10 x 22lb DB's Calf Raises 30 x 154lbs 30 x 154lbs Well, today kind of sucked, was not feeling very motivated Hack squats felt a lot harder than they should have, and supersetting them with single leg squats pretty much killed me. Wanted to do more after but I was beat, so just did some calf raises and called it a day, disapointing

02-09-2008, 11:35 AM	#38
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thu: 07/02 Rest day

02-09-2008, 11:39 AM	#39
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Fri: 08/02 Push Supersets: Bench press, Close grip bench Bench press: Warm up: 10 x 110lbs 10 x 159lbs 9 x 165lbs 5 x 159lbs Close grip bench: 10 x 121lbs 10 x 121lbs 10 x 121lbs Supersets: DB flyes and rear laterals DB Flyes 9 x 22lb DB's 9 x 22lb DB's 9 x 22lb DB's Rear laterals 10 x 22lbs DB's 10 x 22lbs DB's 10 x 22lbs DB's One armed Dumbell tricep extension 12 x 11lb DB 12 x 11lb DB Very average workout, was pushed for time so kept my rest times super low which meant i struggled after the first few sets.

02-09-2008, 11:50 AM	#40
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	Good job on the bench Stan. CG bench also looking strong, you should look at doing Close grip push ups for the triceps, I found them more effective than using weighs at building the tri's, or maybe even the brutal Hindu pushups. However, what worked for me might not work for you.... Still, training looks good.

02-10-2008, 10:58 AM	#41
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Cheers for the advice goob! I do add close grip push ups in my push days sometimes, I do them weighted but never knew how effective they were, glad to see someone has had success with them though! as for hindu pushups, well, illl give those a try when im feeling brave

02-10-2008, 10:59 AM	#42
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Saturday 09/02 Rest day

02-10-2008, 11:03 AM	#43
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sunday 10/02: Week 2 of power Push Wide grip chinups Bodyweight x 7 Bodyweight x 5 Bodyweight x 5 Bodyweight x 4 Sumo deadlifts Warmup 8 x 154lbs 6 x 198lbs 3 x 225lbs 3 x 236lbs 3 x 248lbs 3 x 259lbs 3 x 264lbs DB Bent rows 6 x 55lbs 6 x 60lbs 6 x 60lbs 6 x 60lbs Hammer curls (DB) 5 x 44lbs 5 x 44lb Quite a good workout, was pleased with the deadlifts, 264 felt heavy! chins were good considering ive only ever do one grips once, felt good managing 7. All in all, quite a good workout!

02-13-2008, 04:10 PM	#47
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	Nice job Stan, lunges look pretty damn tough. Did you do them with a BB on your back?

02-15-2008, 04:55 PM	#49
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Fri 15/02 Push Flat Bench Warmup: 10/110lbs 6/154lbs 3 x 181lbs 3 x 187lbs 3 x 192lbs 3 x 198lbs 1F x 203lbs DB Military press 5 x 33lb DB's 5 x 38lb DB''s 5 x 38lb DB's 5 x 40lb DB's Close Grip bench 6 x 132lbs 6 x 143lbs 6 x 154lbs Skull crushers 6 x 88lbs 6 x 88lbs Ok well today ive been feeling pretty crappy, looks like ive got the man flu thats flying around here at the moment, was gonna not bother working out today but i forced myself. went quite good all things considering, was hoping to get 3 for 203 on my bench, always a bit hesistant going heavy though since ive got no spotter! pushed out 1 rep and got the second half way up before i realised i needed to rack the weight up to spare me from a slow painful death. Feel exhaused now anyway so gonna sleep good tonite.
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02-17-2008, 11:43 AM	#50
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sun 17/02 Week 2 of Rep Range Pull Medium Grip Pull ups Bodyweight x 9 Bodyweight x 8 Bodyweight x 6 Barbell Rows Warmup: 10 x 66lbs 10 x 88lbs 10 x 88lbs 10 x 88lbs DB Rows 9 x 55lb DB's 10 x 49lb DB's 10 x 49lb DB's Shrugs 12 x 176lbs 12 x 176lbs 12 x 176lbs Upright Rows (Narrow) 9 x 99lbs 10 x 88lbs Barbell Curls 7 x 77lbs 6 x 77lbs All rest times were 90 seconds. Quite a solid workout, pull ups felt good, first set I felt like i could have done 11 or 12, but didnt wanna kill myself on the first set! Thought id drop deadlifts this week, I do them consistently week in and week out so thought a break would be nice so I could concentrate on other excersizes. Its official, i suck at barbell rows.. DB rows I liked however. Arms were fried towards the end, hence the suckage on the barbell curls.
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02-20-2008, 03:19 PM	#51
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Mon 18/02 Boxing training Skipping for a couple mins. Circuit training Core Work Skipping Bag work Skipping Press ups Killed me!
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02-20-2008, 03:24 PM	#52
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Wed 20/02 Legs Warmup Squats Warmup 10 x 66lbs 10 x 110lbs 10 x 121lbs 10 x 132lbs 10 x 143lbs 10 x 154lbs Lunges 8 x 88lbs 8 x 88lbs 8 x 99lbs 8 x 110lbs Single Leg Squats 10 x 27lb DB's 10 x 27lb DB's 10 x 27lb DB's Was quite happy with how that went. Weight was the same on my squats as my last rep range I did, however I increased the volume on each set from 8 to 10. I hate lunges but also love them. Single leg squats finished me off, my legs were jelly after and I couldnt bring myself to do the calf raises I had planned!
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02-24-2008, 09:23 AM	#54
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Cheers Gaz, much appreciated!
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02-24-2008, 09:29 AM	#55
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Fri 22/02 Push Incline Bench Warmup: 10 x 88lbs 10 x 132lbs 10 x 132lbs 10 x 132lbs 9 x 132lbs 8 x 132lbs DB Floor Press 10 x 44lb DB's Military Press 10 x 99lbs 10 x 88lbs 10 x 77lbs Weighted Press ups 9 x 22lbs 8 x 22lbs Standing Tricep Ext 5 x 66lbs (Had enough here!) Ok today sucked big time. Was quite looking forward to the workout was planning on pyramiding up on incline bench. My left shoulder started giving me some discomfort on the warmup set, first set was also the same, its not painful as such, but definatly discomforting and something isnt right, gonna go to the doctor if its the same next week. So anyway I didnt wanna go any heavier because of the discomfort so just stuck to the same weight. Military Press was very average, everything else just sucked cos I had it in the back of my mind about the shoulder problem. Nevermind, hopefully better next week, gonna leave inclines out for a while as they seem to be a problem for it.
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02-24-2008, 09:31 AM	#56
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sun: 24/02 Meant to be the start of week 2 of shock! I should have worked out but I didnt have a good nights sleep last nite and I didnt bother.. instead I went out to the park and supersetted some pull ups (6,5,4) and chins ups (6,4,3) at bodyweight. Was actually quite ready for a workout after id done this but kind of left it too late as id made other plans. So im gonna do pull on tuesday/wednesday this week instead!
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