Workout Log for March 30th -- Chin-ups

This was my second-to-last day in the gym. I did chin-ups. Oh, and lat pull-downs.

• Chin-ups:120kg x 5 reps x 5 sets
• Lat Pull-downs: 100kg x 6 reps x 3 sets

Good enough for government work.

Workout Log for March 29th -- Deadlifts

I have three days left on my gym membership, so I'm going to use them to good effect. Today was simple: Romanian deadlifts.

1. 90kg x 6
2. 120kg x 6
3. 150kg x 2
4. 170kg x 1
5. 190kg x 1

I tied a personal best from before I injured my hamstring. I briefly considered trying 200kg, but the last time I tried that weight, I ... er ... injured my hamstring. I decided to accept the tie. For these deadlifts, I used a rack, pulled, and did a touch-and-go style. I use hooks only for the highest weights.

Workout log for March 26th: Rest-pause Conditioning

Rest-pause with 3 mins of treadmill in between exercises. No other rest.

• Deadlift: 120kg x 11+4
• Dip: 121kg x 20
• Hack Squat: 150kg x 6+4
• Chin-up: 121kg x 7+3
• Jerk: 60kg x 5

My back was still sore from last week's deadlift episode, so I chose hack squats instead of back squats. So much more quad involvement! I can't really walk now.

This video below is what I want to get to eventually with my conditioning training.

• A Killer HIRT Circuit by Crossfit's Willie Albert

Workout Log for March 25th: Endurance

Light endurance exercises done as quickly as possible in between biking (3 mins / 17 Cal / 80W). Three sets of each of:

• Dumbbell curl: 20lb x 20
• Alternating dumbbell shoulder press: 20lb x 20
• Alternating dumbbell tricep extension: 20lb x 2

Workout Log for March 24th: 5X5 Conditioning

Five exercises. Five Sets each. Five Reps each. Done as a circuit. No rest. Whew!

1. Squat: 90kg
2. Dip: 120kg
3. Pull-up: 120kg
4. Push-press: 50kg
5. Treadmill: 3 mins

I finished with some rack pulls to help my deadlift: 90kg, 140kg, 190kgx2

Workout Log for March 16th: Full-body Rest-Pause

This was a variation of the rest-pause training I've been doing for a couple of weeks (15 reps, resting a little as necessary to get there). Instead, The weight is unracked, one rep is performed, and the weight is racked again. One rep is performed every fifteen seconds until complete failure. Racking and unracking can take a lot of time and energy, so this method isn't as easy as I expected it to be.

1. BB bench press:
1. Warm-up: 70 kg x 10, 2 sets
2. Rest-pause: 100 kg x 8
2. Bent-over BB Rows (overhand):
1. Warm-up: 50 kg x 10, 2 sets
2. Rest-pause: 80 kg x 12 <-- My back tightened up here.
3. Sumo deadlifts:
1. Warm-up: 100 kg x 6
2. Rest-pause: 120 kg x 6 <-- More back tightness and a little pain made me stop
4. Dips:
1. Warm-up: 120 kg x 6
2. Rest-pause: 127 kg (BW+7) x 12
5. Chin-ups:
1. Warm-up: 120 kg x 6
2. Rest-pause: 120 kg x 15
6. Treadmill: 1.5 km run (10 mins) + 1.5 km walk (15 mins), 280 Cal
7. DB hammer curls: 35 lb x 10
8. EZ-bar curls: 80lbs x 8, 90 lbs x 6
9. Static hang: 1 min

Workout for March 13th -- Legs

Leg day

1. Warm-up: 5 mins
2. Deadlift: 70 kg x 10, 110 kg x 10, 140 kg x 2, 160 kg x 1, 170 kg x 1
3. Back squat: 50 kg x 6, 70 kg x 6, 90 kg x 6, 110 kg x 6, 120 kg x 5
4. Leg press: 200 kg x 10, 270 kg x 10, 320 kg x 6, 370 kg x 5
5. Calf raise: 200 kg x 20, 3 sets
6. Interval run: 3 km / 20 mins / 330 Cal

Workout Log for March 12 -- Back

Back day

1. Warm-up run: 5 mins
2. Hanging clean: 50 kg x 8, 3 sets
3. BB row (underhand): 70kg x 10, 90 kg x 6 x 2 sets
4. Chin-up: 6 reps, 3 sets
5. Upright row: 90 lbs x 8 x 3 sets
6. EZ-bar curl: 70 lbs x 10, 80 lbs x 8, 90 lbs x 6
7. Hammer DB curl: 35 lbs x 10, 40 lbs x 8, 45 lbs x 6
8. Interval run: 3km / 21 mins / 310 Cal

Workout Log for March 11 -- Chest

Had to do visa and otehr crap at the beginning of the week, so was left with three consecutive days at the gym, meaning I had to do a 3-split. Chest day.

1. Warm-up run: 5 mins
2. DB Bench: 60x10, 80x10, 90x6, 100x5 lbs
3. DB inclined bench: 50x10, 70x10, 80x8, 90x6 lbs
4. BB shoulder press with tricep extension at the top: 50 kg x 10, 3 sets
5. Dip (chest version): 120k x 10, 3 sets, 135 kg (bodyweight+15) x 6, 1 set
6. Tricep pushdown: 40x10, 45x10, 50x6, 50x6 kg
7. Interval run: 2 km / 15 mins / 210 Cal

Body Measurements for March 7th

Current Measurements (Change since November)
Neck: 18.5 (0)
Chest: 49 (+0.5)
Waist: 43 (-3)
Hips: 46 (0)
Calf: 18 (0)
Arm: 17 (- 0.5)
Forearm: 14 (+ 0.5)
Wrist: 8
Weight: 118 (-5)
BF%: 20

Workout Log for March 6th

Back to Rest-Pause high-intensity training. Single set of 15 reps, pausing if necessary to complete.

1. Jog: 5 mins
2. Deadlift: 110kg, 15 reps, no pause
3. Jog: 3 mins
4. Dip: 120kg, 15 reps, no pause
5. Jog: 3 mins
6. Squat: 90kg, 10 + 5 reps
7. Jog: 3 mins
8. Chin-up: 120kg, 7 + 4 + 4 reps
9. Jog: 3 mins
10. Push-press: 60kg, 11 + 4 reps
11. 5 minutes' rest
12. Interval run: 10 mins, 1km, 100Cal

Total time for stretching, warm-up, routine, and cool-down was under 50 mins. Yeah!

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Workout Log for March 4th

More HIT workouts

1. Supersets with no rest between sets or exercises
1. Dips: 120kg, 10 reps, 3 sets
2. One-arm rows: 50lbs, 10 reps, 3 sets
2. Supersets with the minimum amount of rest necessary to keep going
1. Clean and jerk: 50kg, 4/3/3 reps
2. Commando chin-ups, alternating sides: 120kg, 4 reps, 3 sets
3. Supersets with one minute rest between rounds
1. DB curls: 30lbs, 10 reps, 3 sets
2. DB shoulder presses: 30lbs, 10 reps, 3 sets
3. DB tricep extensions: 30lbs, 10 reps, 3 sets
4. Jump squat, knees to chest: 10 reps
5. Treadmill: 20 mins easy

Workout Log for March 2nd

I took the end of last week off because of feeling a bit down. The last two weeks saw me drop 5kg, and I'm back onto what is probably my last gain phase ever.

1. DB bench press: 70 lbs, 10 reps
2. 1 minute rest
3. Double DB bent-over row: 50 lbs, 10 reps
4. 1 minute rest
5. DB bench press: 80 lbs, 8 reps
7. 1 minute rest
8. Double DB bent-over row: 60 lbs, 8 reps
9. 1 minute rest
10. DB bench press: 90 lbs, 6 reps
11. 1 minute rest
12. Double DB bent-over row: 70 lbs, 6 reps
13. 1 minute rest
14. Sumo deadlift: 90 kg, 10 reps
15. 1 minute rest
16. Sumo deadlift: 110 kg, 6 reps
17. 1 minute rest
18. Sumo deadlift: 110 kg, 6 reps
19. 1 minute rest
20. Hanging clean: 50 kg, 4 reps, 3 sets, alternated with
21. 1 minute rest
22. Giant concentration set
1. EZ-bar curl, 
2. shoulder press, and 
3. overhead tricep press: 
4. 70 lbs, 10 reps
5. 80 lbs, 10 reps
6. 90 lbs, 10 reps 
23. Bike: 20 mins easy

This was a good routine. I had fun and pushed myself to the limit several times.

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