Dannys Journal of Training and ramblings :)

Little measure of strength today - not really focused on maintaining but wanted see where I was at.,


89.5kg - 16 weeks Natty/off AAS since PCT start date


130kg x 4 - hit the stoppers on one of the rep which made groove worse but all in all happy


 
Did deadlifts and bit of back today - was strange as gym had a video and camera session for new website but just cracked on and few my lifts were recorded


Wide chins - using no straps at the mo to try improve grip


BW x 12


BW x 10


BW x 8


plus 10kg x 6


plus 20kg x 4


plus 20kg x 4


Deadlifts


60kg x 12 sumo stance


100kg x 8 sumo stance


140kg x 8 conventional


160kg x 8 conventional used straps on this


Hammer grip pulldown


90kg x 8


90kg x 8


plate shrugs


25kg plates x 8


Preacher curl single arm


25kg x 10 each arm very slow neg.


GREAT session, but I have tweaked my hammy badly due to being super tight......


SO niggle at present are


1. delt right side


2. hip right side


3. hammy right side


all probably stems from my L2 issue and all hip work in muay thai
 
Diet been junk today but was planned as bought the stuff yesturday


Trained fasted then had


Cornflakes and milk


2 sausage, 5 bacon, 3 eggs, tinned toms


rack of ribs, banofee cheesecake


400g stir fry beef with egg noodles and ginger and teriyaki sauce.


May have a steak burger in a bit also and trifle :)


I am booking my wedding tomorrow also, me, gem and her parents are going to the wedding fayre to book the date, so exciting times and will be end if next year :)
 
Good chest session today, no strength training more reps with concentration on squeeze and mind connection, as want no niggles in near future so wont be doing singles lol


Flat bench


60kg x 15


100kg x 12


100kg x 12


120kg x 6


100kg x 12


100kg x 10


Incline smith


85kg x 15


85kg x 15


85kg x 12


85kg x 12


85kg x 9


Inlcine flyes - stretch and squeeze


18kg db x 15


18kg db x 15


18kg db x 13


18kg db x 11


Cable flies


17.5kg a side x 15


17.5kg a side x 15


17.5kg a side x 12


17.5kg a side x 10


Also after discussion with Gemma we are stopping Muay thai as the
 
Rent and bills are loads so all spare cash will need be saved which is a shame but will be for a great day.


I am gonna get a kick pad, I have focus mitts, I have a bag at my gym so will still work on punches and tech and do kicks to bag at weekend and kick pad when I get it.


As I do have plans to start it again when I have enough sorted for the wedding....
 
Diet today I have enjoyed......


Fast to 1pm


220g chicken, 175g cooked weight Thai fragrant rice, handful of cashews, 6 omega caps, 2g cla, 1 multi vit, 1g vit c


60g protein shake with 85g oats, 3 omega caps, 2 ravenous, 1 cla


Pulse v4 20g pre


25g bcaa intra (will lower that now as budgetting it) probably stop bcaa for a bit when it runs out also


PWO - 50g protein, 750ml Orange juice and tbl of UDOs oil


To eat in 10 mins, 3 steak burgers, 3 buns, cheese melted and tom sauce :)
 
Rushed at gym today as I had plans afterwards, only 2 sessions so far this week


Today was


chins BW and weighted superset with dips - 5 sets


40kg standing press - BOR - facepulls 5 sets


lat pulldown facing away from pads so all lats and no swing 4 sets


in and out in 20 minutes roughly and was fucked
 
Popped to the gym to attempt some legs to start properly this week.


Probably been 8 MONTHS since I could train legs with any vigour, so will just start low and rebuild.


Today I did


Leg ext


5 sets of 15 - 20 at 40kg


Front squats - straps on bar


60kg x 12


60kg x 10


80kg x 8


80kg x 7


100kg x 3


80kg x 7


Leg ext


60kg x 12 x 3 sets
 
Very good fasted 531 session today with higher reps afterwards,


Flat BB bench in silly rack :)


60kg x 15 x 2


100kg x 12


120kg x 5


130kg x 3


140kg x 1 (hit rack as chest not expanded enough, easy single failed 2nd rep due to lose of form)


100kg x 12


100kg x 10


Incline DB press - big stretch then 2/3rds way up no lock out and constant tension on pecs


35kg db x 12


35kg db x 12


35kg db x 11


35kg db x 9


35kg db x 7 full range


Dips


BW x 15


plus 20kg x 12


plus 20kg x 10


plus 20kg x 10


plus 20kg x 8


plus 20kg x 7


Standing cable flies


5 sets of 12 - 15 varying between 20kg each side down to 12.5kg each side.


Done and dusted............few videos to follow.
 
120kg x 5





130kg x 3





140kg x 1 - hit stoppers which put me off badly but still hit it


 
Random back session and I really enjoyed it, fasted session once again


Rack pulls slighly below knee


60kg x 12


60kg x 12


100kg x 12


140kg x 10


180kg x 5


180kg x 4


Hammer strength low row - single arm


40kg each arm


x 12


x 12


x 12


x 12


x 12


DB pullovers superset with chins


4 sets of 12 pullovers with 4 sets of BW chins between 8 - 10


Pulldowns and face pulls superset


4 sets of 15


Rear delt flies on bench


4 sets of 12


Preacher curl


3 sets of 8
 
Missus is also back at the gym from 2moro, so we will do cardio and abs then delts/arms wednesday, legs Thursday, fri cv and sat back to chest or rest etc


 
ended up doing a quick delt session today as had spare bit of time


Hammer strength shoulder press


80kg x 12 x 4


BNP on smith


55kg x 12 x 4


Laterals


12kf db x 12 x 4


Cable laterals


3 sets of 10


V bar pushdowns - Danny 6PS (new super guru program name)


6 x 12 short rests
 
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