iforwms

iforwms · 08-26-2008, 07:19 AM

Current Stats

Age 23
Height 174 cm
Weight 165 lb

Deadlift... 130kg
Squat...... 105kg
Bench...... 92.5kg
Press........ 60kg

Current Workout: Convict Conditioning (bodyweight only)

Six different progressions leading to the following:

One-arm pushup

Full one-leg squat

Full one-arm pullup

Hanging straight leg raise

Stand-to-stand bridge

One-arm handstand pushup

Previous workouts

Rite of Passage (from Enter the Kettlebell)
This strength routine uses kettlebells exclusively.

Heavy day - Clean and Press (C&) (working up to ladders of 5 rungs - sets of [1, 2, 3, 4, 5] x5)
Kettlebell swings maximal effort, 10 rounds of 36:36 (seconds swinging:recovery)

Medium day - C&P (ladders 1 rung less than heavy day)
Swings 70-80% maximal effort

Light day - C&P (ladders 2 rungs less than heavy day)
Swings 50-60% maximal effort

Variety day #1 Turkish Get Up (working up to 15 continuous)

Variety day #2 Weighted Pullups
Weighted Pistol Squats

Code:

Heavy  |  -Rest-  |  Light  |  Variety #1  |  Medium  |  Variety #2  |  -Rest-

High Volume-Low Volume
Now that I've built up some kind of technique and endurance with the kettlebells, I'm moving up to the next level. This is another simple workout, 3 exercises (5 including swings and TGU's).

Code:

Mo - MP:HV            MP  - Military Press
Tu - Pi:LV | Sw            Pi  - Pistol Squat
We - PU:HV             PU  - Pull Up
Th - MP:LV | Sw            Sw  - Swing
Fr - Pi:HV            TGU - Turkish Get Up
Sa - PU:LV | TGU        HV  - High Volume (100+ reps)
Su - Rest            LV  - Low Volume (5-15 reps)

4 weeks progressive increase, 1 week deload.

Kettlbell basics

Warm-up (10 minutes)
10 Wall squats
10 Halos (5 each way)
10 pump stretches (shoulder and hip) and hamstring stretches

Workout A
Swings - 30 seconds on, 30 seconds rest. Repeat for 15 minutes

Workout B
Turkish Get Ups - consecutive reps per arm (5+). Repeat for 10 minutes.

~~~~~~~~~~~~~~~~~~~~~~~~~~

Pure Strength

Deadlift | Bench | Pull Up - Heavy set (5 reps), 90% of heavy set (5 reps)

Weight is increased 5lb nearly every workout for ~8-12 sessions (1 cycle). Then the weight is reset to slightly above start of first cycle, and the second cycle begins.

Simple, but effective.

Feb 2009 Deadlift - 120kg | Squat - 105kg | Bench - 75kg | Press - 50kg
Aug 2008 Deadlift - 50kg | Squat - 77.5kg | Bench - 45kg | Press - 30kg

iforwms · 08-26-2008, 07:22 AM

Monday (25/08/08)
Barbell Bench Press - 40 (12), 50 (11), 45 (11), 40 (9)
Incline Dumbbell Bench Press - 27.5 (10), 37.5 (7), 32.5 (10), 32.5 (10)
Close Grip Bench Press - 40 (8), 42.5 (5), 37.5, 30 (5)
Dips - 6, 10, 11, 12

Cardio
2.6K in 15min

[Weight in kg (No. of Reps)]

iforwms · 08-26-2008, 05:07 PM

Legs (26/08/08)
Deep Squats - 47.5 (12), 57.5 (10), 67.5 (8), 77.5 (6)
Stiff Legged Deadlifts - 47.5 (10), 57.5 (10), 50 (8), -- (6)
Dumbbell Lunges - 17.5 (5), 17.5 (5), 17.5 (5), -- (8)
Lying Crunch with Leg Raise - med. ball (20), -- (20), -- (20), -- (20), -- (20)

Notes:
- Squat felt good, need to go a touch lower still.
- Still not confident in my deadlift technique to carry this on without hurting myself
- Bad nights sleep so lagging a bit by the time the lunges came round, only managed sets of 5!
- Leg raise all over the place, so replaced with leg raised sit ups, 60 sec plank and 30 sec side plank.

[Weight in kg (No. of Reps)]

iforwms · 08-27-2008, 01:27 PM

Meant to be a rest day but the bike is broken so had to run home from work!

3.1km in 17mins

Note: Steady pace of 11km/h, felt good, wasn't too tired afterwards.

iforwms · 08-28-2008, 05:15 PM

This was harder than I thought!

Downloaded a countdown timer for my phone to make sure I was only getting 90 seconds between each set and 4 minutes between each exercise - it was tough!

Back (28/08/08)
Wide Grip Pullup - 12, 7 (5 neg.), 3 (9n), 3 (9n)
Chin Ups - 5 (5n), 4 (6n), 4 (6n), 1 (9n)
Single Arm Bent Over Row - 12.5 (12), 12.5 (12), 12.5 (12), 12.5 (12)
Cable row - 5 (10), 6 (10), 7 (10), 6 (10)

Cardio
2.12 km in 15 min

Notes:
- Disappointed with the Chin-ups, looks like the biceps took a bit of a beating during the Pull-ups!
- Arms were dead by the time I was doings the Rows, hopefully improve this.
- Cable row weight is fromt he machine, I assume they're 5kg per weight, but I'll have to check...
- After the run from work last night, calves were still sore, hence the poor effort on the cardio front - better than nothing though!

[Weight in kg (No. of Reps)]

Expat68 · 08-28-2008, 07:41 PM

Looking good, keep your form and the reps will come... on the deads, lower the weight, even just a bar if need be and get the form right, then start adding weight, never sacrifice form.

iforwms · 09-01-2008, 10:21 AM

Away from Friday until this afternoon, decided to skip Fridays workout rather than doing it today, otherwise it knocks every other workout out of sync for the rest of the week!

Was sore until Sunday after the back workout on Thursday, look forward to it this week!

Going to start recording my weight every week or so, measuring in the mornings when I weigh the least.

Current Weight: 66kg (31/08/08)

Bill-3954 · 09-01-2008, 01:44 PM

Congrats on starting a training log. Looking good.

iforwms · 09-01-2008, 04:22 PM

Expat, Bill, thanks very much for your comments and encouragement, much appreciated!

Chest (01/09/08)
Barbell Bench Press - 40 (12), 45 (11), 45 (8), 40 (8)
Decline Dumbbell Bench Press - 32.5 (10), 37.5 (10), 37.5 (7), 32.5 (11)
Close Grip Bench Press - 40 (7), 40 (4), 32.5 (7), 30 (6)
Dips - 15, 10, 10, 11

Cardio
3 km in 15 min 9 seconds

Notes:
- On my own in the gym today so unfortunately couldn't push myself as hard as I'd have liked, epsecially on the bench
- Accidently did 4 sets of decline rather than incline press on the Smith - oops!
- Again, no spotter for the close grip, shattered by this point again!
- Happy with the dips this week
- Calves fully recovered this week, run was much easier

[Weight in kg (No. of Reps)]

iforwms · 09-02-2008, 03:18 PM

Legs (02/09/08)
Deep Squats - 47.5 (10), 67.5 (10), 72.5 (5), 67.5 (6)
Hamstring Leg Raises - 15, 15, 15, 15
Dumbbell Lunges - 15 (8), 15 (8), 15 (8), 15 (8)
Crunch with Leg Raise - 25
Plank - 30 seconds

Workout time - 57 mins

Cardio
3.7 km in 20 min

Notes:
- Squats felt good, but a lot harder going all the way down!
- Did the reverse leg raises instead of the deadlifts, a lot more comfortable with them
- Happy with the lunges today
- Abs were shot by the time the crunches came round, could barely do the crunches! loll
- Ran at a slower pace today, set the treadmill at 11 km/h and pushed it to 17.6 for the last 45 seconds

[Weight in kg (No. of Reps)]

08-26-2008, 07:19 AM	#1 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	iforwms - Pure Strength Current Stats Age 23 *Height* 174 cm *Weight* 165 lb Deadlift... 130kg Squat...... 105kg *Bench...... 92.5kg Press........ 60kg Current Workout:* Convict Conditioning (bodyweight only) Six different progressions leading to the following: One-arm pushup Full one-leg squat Full one-arm pullup Hanging straight leg raise Stand-to-stand bridge One-arm handstand pushup *Previous workouts* Rite of Passage (from Enter the Kettlebell) This strength routine uses kettlebells exclusively. Heavy day - Clean and Press (C&) (working up to ladders of 5 rungs - sets of [1, 2, 3, 4, 5] x5) Kettlebell swings maximal effort, 10 rounds of 36:36 (seconds swinging:recovery) Medium day - C&P (ladders 1 rung less than heavy day) Swings 70-80% maximal effort Light day - C&P (ladders 2 rungs less than heavy day) Swings 50-60% maximal effort Variety day #1 Turkish Get Up (working up to 15 continuous) Variety day #2 Weighted Pullups Weighted Pistol Squats Code: Heavy \| -Rest- \| Light \| Variety #1 \| Medium \| Variety #2 \| -Rest- High Volume-Low Volume Now that I've built up some kind of technique and endurance with the kettlebells, I'm moving up to the next level. This is another simple workout, 3 exercises (5 including swings and TGU's). Code: Mo - MP:HV MP - Military Press Tu - Pi:LV \| Sw Pi - Pistol Squat We - PU:HV PU - Pull Up Th - MP:LV \| Sw Sw - Swing Fr - Pi:HV TGU - Turkish Get Up Sa - PU:LV \| TGU HV - High Volume (100+ reps) Su - Rest LV - Low Volume (5-15 reps) 4 weeks progressive increase, 1 week deload. *Kettlbell basics* Warm-up (10 minutes) 10 Wall squats 10 Halos (5 each way) 10 pump stretches (shoulder and hip) and hamstring stretches Workout A Swings - 30 seconds on, 30 seconds rest. Repeat for 15 minutes Workout B Turkish Get Ups - consecutive reps per arm (5+). Repeat for 10 minutes. ~~~~~~~~~~~~~~~~~~~~~~~~~~ *Pure Strength* Deadlift \| Bench \| Pull Up - Heavy set (5 reps), 90% of heavy set (5 reps) Weight is increased 5lb nearly every workout for ~8-12 sessions (1 cycle). Then the weight is reset to slightly above start of first cycle, and the second cycle begins. Simple, but effective. Feb 2009 Deadlift - 120kg \| Squat - 105kg \| Bench - 75kg \| Press - 50kg Aug 2008 Deadlift - 50kg \| Squat - 77.5kg \| Bench - 45kg \| Press - 30kg Last edited by iforwms; 12-27-2009 at 06:55 PM.

08-26-2008, 07:22 AM	#2 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Monday (25/08/08) Barbell Bench Press - 40 (12), 50 (11), 45 (11), 40 (9) Incline Dumbbell Bench Press - 27.5 (10), 37.5 (7), 32.5 (10), 32.5 (10) Close Grip Bench Press - 40 (8), 42.5 (5), 37.5, 30 (5) Dips - 6, 10, 11, 12 Cardio 2.6K in 15min [Weight in kg (No. of Reps)] Last edited by iforwms; 08-26-2008 at 05:11 PM.

08-28-2008, 07:41 PM	#6 (permalink)
Expat68 Seasoned M&S Veteran Join Date: Nov 2007 Location: China Gender: Male Training Exp: 3-4 Years Current Goal: Muscular Endurance Photos: Expat68's Gallery Posts: 2,404 Rep Power: 45	Looking good, keep your form and the reps will come... on the deads, lower the weight, even just a bar if need be and get the form right, then start adding weight, never sacrifice form. __________________ We have the technology, we can rebuild him, make him faster, stronger, better than before...

09-01-2008, 04:22 PM	#9 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Expat, Bill, thanks very much for your comments and encouragement, much appreciated! Chest (01/09/08) Barbell Bench Press - 40 (12), 45 (11), 45 (8), 40 (8) Decline Dumbbell Bench Press - 32.5 (10), 37.5 (10), 37.5 (7), 32.5 (11) Close Grip Bench Press - 40 (7), 40 (4), 32.5 (7), 30 (6) Dips - 15, 10, 10, 11 Cardio 3 km in 15 min 9 seconds Notes: - On my own in the gym today so unfortunately couldn't push myself as hard as I'd have liked, epsecially on the bench - Accidently did 4 sets of decline rather than incline press on the Smith - oops! - Again, no spotter for the close grip, shattered by this point again! - Happy with the dips this week - Calves fully recovered this week, run was much easier [Weight in kg (No. of Reps)] Last edited by iforwms; 09-01-2008 at 04:28 PM.

09-02-2008, 03:18 PM	#10 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Legs (02/09/08) Deep Squats - 47.5 (10), 67.5 (10), 72.5 (5), 67.5 (6) Hamstring Leg Raises - 15, 15, 15, 15 Dumbbell Lunges - 15 (8), 15 (8), 15 (8), 15 (8) Crunch with Leg Raise - 25 Plank - 30 seconds Workout time - 57 mins Cardio 3.7 km in 20 min Notes: - Squats felt good, but a lot harder going all the way down! - Did the reverse leg raises instead of the deadlifts, a lot more comfortable with them - Happy with the lunges today - Abs were shot by the time the crunches came round, could barely do the crunches! loll - Ran at a slower pace today, set the treadmill at 11 km/h and pushed it to 17.6 for the last 45 seconds [Weight in kg (No. of Reps)] Last edited by iforwms; 09-02-2008 at 03:56 PM.

08-26-2008, 05:07 PM	#3 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Legs (26/08/08) Deep Squats - 47.5 (12), 57.5 (10), 67.5 (8), 77.5 (6) Stiff Legged Deadlifts - 47.5 (10), 57.5 (10), 50 (8), -- (6) Dumbbell Lunges - 17.5 (5), 17.5 (5), 17.5 (5), -- (8) Lying Crunch with Leg Raise - med. ball (20), -- (20), -- (20), -- (20), -- (20) Notes: - Squat felt good, need to go a touch lower still. - Still not confident in my deadlift technique to carry this on without hurting myself - Bad nights sleep so lagging a bit by the time the lunges came round, only managed sets of 5! - Leg raise all over the place, so replaced with leg raised sit ups, 60 sec plank and 30 sec side plank. [Weight in kg (No. of Reps)]

08-27-2008, 01:27 PM	#4 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Meant to be a rest day but the bike is broken so had to run home from work! 3.1km in 17mins Note: Steady pace of 11km/h, felt good, wasn't too tired afterwards.

08-28-2008, 05:15 PM	#5 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	This was harder than I thought! Downloaded a countdown timer for my phone to make sure I was only getting 90 seconds between each set and 4 minutes between each exercise - it was tough! Back (28/08/08) Wide Grip Pullup - 12, 7 (5 neg.), 3 (9n), 3 (9n) Chin Ups - 5 (5n), 4 (6n), 4 (6n), 1 (9n) Single Arm Bent Over Row - 12.5 (12), 12.5 (12), 12.5 (12), 12.5 (12) Cable row - 5 (10), 6 (10), 7 (10), 6 (10) Cardio 2.12 km in 15 min Notes: - Disappointed with the Chin-ups, looks like the biceps took a bit of a beating during the Pull-ups! - Arms were dead by the time I was doings the Rows, hopefully improve this. - Cable row weight is fromt he machine, I assume they're 5kg per weight, but I'll have to check... - After the run from work last night, calves were still sore, hence the poor effort on the cardio front - better than nothing though! [Weight in kg (No. of Reps)]

09-01-2008, 10:21 AM	#7 (permalink)
iforwms M&S Senior Member Join Date: Feb 2007 Location: Swindon, UK Gender: Male Training Exp: 5-10 Years Current Goal: More Strength Photos: iforwms's Gallery Posts: 857 Rep Power: 14	Away from Friday until this afternoon, decided to skip Fridays workout rather than doing it today, otherwise it knocks every other workout out of sync for the rest of the week! Was sore until Sunday after the back workout on Thursday, look forward to it this week! Going to start recording my weight every week or so, measuring in the mornings when I weigh the least. Current Weight: 66kg (31/08/08)

09-01-2008, 01:44 PM	#8 (permalink)
Bill-3954 M&S Power User Join Date: Jun 2007 Location: Kentucky, USA Gender: Male Training Exp: 3-4 Years Current Goal: Build Muscle Photos: Bill-3954's Gallery Posts: 1,918 Rep Power: 14	Congrats on starting a training log. Looking good.

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