Workout Log: The Sequel

[Júlíus G. Magnússon]

21/03/11 - 22/03/11

Rest.




23/03/11

Bodyweight
74.8kg

Started drinking a liter of whole milk a day recently so my weight's bumped up a couple of kilos.

Sumo Rack Pull (belt)
~15cm:
1 x 160kg
1 x 170kg
1 x 180kg

Good Morning
3 x 8 x 60kg (90sec rest)

Plank
3 x 1:00/1:00

[Júlíus G. Magnússon]

24/03/11

Rest.




25/03/11

Box Jumps
3, 3, 3, 3
3 x 3

Kettlebell Swings
3 x 20 x 62lb (30sec rest)

GHD Sit-up
3 x 10 (30sec rest)

By now I was sweating quite a bit. I'm really out of shape.

No stretching because I was being lazy and wanted to get home to play some Starcraft. Exciting Friday night, indeed.

[Júlíus G. Magnússon]

26/03/11

Rest.




27/03/11

DE Box Squat
Every 60sec:
8 x 2 x 75kg + Red Bands

DE Sumo Deadlift (belt)
Every 45sec:
6 x 1 x 115kg

GHD Glute Ham Raise
3 x 8 (30sec rest)

GHD Russian Twist
3 x 10 x 35lb (30sec rest)

I'm debating whether to take a week or so and deload or do another 3 week cycle and then do a deload week.

[Júlíus G. Magnússon]

28/03/11 - 29/03/11

Rest.




30/03/11

Front Squat (belt)
1 x 100kg
1 x 112.5kg (PR)
1 x 115kg (PR)

Overhead Squat
3 x 8 x 40kg (60sec rest)

Slowly starting to reintroduce some shoulder work.

Plank
3 x 1:00/1:00

[Júlíus G. Magnússon]

31/03/11 - 05/04/11

Rest.

Shoulder was being a bitch after the overhead squats.




06/04/11

Sumo Rack Pull (belt)
~20cm:
1 x 140kg
1 x 160kg
1 x 180kg
1 x 190kg (PR)

Back Squat (belt)
12 x 100kg

Belt was too tight.

Fat Gripz Deadlift
3 x 10 x 50kg (60sec rest)

[Júlíus G. Magnússon]

07/04/11 - 10/04/11

Rest.




11/04/11

DE Box Squat
Every 60sec:
12 x 2 x 85kg

DE Sumo Deadlift
Every 45sec:
10 x 1 x 100kg

Squats were good. Deadlifts felt slow.

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 10 x 45lb (60sec rest)

[Júlíus G. Magnússon]

11/04/11 - 14/04/11

Rest.

I've been feeling like shit. Throbbing headache, nausea and COMPLETE lack of appetite.




15/04/11

I still feel like crap and I know training like this is stupid, but I'm going out of town for a few days and... I guess I'm stupid.

Snatch Grip Deadlift
1 x 100kg
1 x 110kg
1 x 120kg

Front Squat
8, 8, 5 x 80kg (60sec rest)

First set was easy. The next two WERE NOT.

Fat Gripz Deadlift
9, 5, 4 x 55kg (60sec rest)

By now I was feeling dizzy and wanting to puke so these didn't go as expected. (Wanted 3 x 10.)

[Júlíus G. Magnússon]

16/04/11 - 23/04/11

Rest.

Travelling. Sickness. Barely eating eating at all. You know, the fun stuff.

I'm feeling better now but my sleep's all out of whack and I'm going to get that sorted before I continue training.

[Júlíus G. Magnússon]

24/04/11 - 27/04/11

Rest.




28/04/11

Repeat of the last DE workout I did.

DE Box Squat
Every 60sec:
12 x 2 x 85kg

DE Sumo Deadlift
Every 45sec:
10 x 1 x 100kg

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 10 x 45lb (60sec rest)




29/04/11 - 03/05/11

Rest.





04/05/11

Sumo Deadlift
1 x 140kg
1 x 160kg (PR)

Good Morning
3 x 8 x 60kg (90sec rest)

[Júlíus G. Magnússon]

05/05/11 - 07/05/11

Rest.




08/05/11

Foam and lax rolled thoroughly before this workout. What a world of difference it makes.

DE Box Squat
Every 60sec:
10 x 2 x 92.5kg

Smooth and fast.

Box Squat (belt)
2 x 100kg
2 x 110kg
2 x 120kg
2 x 130kg

Easy.

DE Sumo Deadlift (belt)
Every 45sec:
8 x 1 x 110kg

I feel like I need more practice deadlifting with a belt, so I'm going to use one for my DE work.

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 15 x 45lb (60sec rest)