Colstreamer's 2015 training log.
Ok. New year, new log. I haven't trained regularly for a while now and the last time I did was for a kickboxing competition. I didn't win. Since then my girl and I have had a baby and now I'm getting back to lifting seriously.
Current stats.
Weight: 110kg (242lbs)
BF: 18-20%
Max bench: 115kg (1 rep)
Max squat: 120kg (3 reps)
Max deadlift: 140kg (1 rep)
Goal.
Weight: 100kg (220lbs)
BF:-10%
Bench: back to 135kg (297lbs)
Squat: 200kg (440lbs) previously 184kg was my max.
Deadlift: 250kg (550lbs) I've gotten close to this natty in the past.
Routine:
Push, pull, legs.
Push:
Wide grip dips (Vince Gironda style) 5x5 @ bodyweight to start with then increasing weight as I improve.
Flat bench 3x5
Incline bench 3x5
Overhead press 5x5
Total: 16 sets
Pull:
Pull ups 5x5 @ bodyweight to start then add weight as I improve.
Bent over barbell row 5x5
Deadlift 5x5
Drag curls 3x8 - I know these rant technically a pulling movement but my biceps are one of my weakest areas so I'm including them in pull day and as you use the rear delta a little during it it makes sense, to me at least.
Total: 21 sets
Legs:
Front squat 3x5
Back squat 5x5
Barbell lunges 5x5
Diet:
I'm shooting for 30/30/40 carbs/fats/protein. Once I've gotten my strength up and added some decent muscle I'll cut and adjust my diet accordingly. :)
Re: Colstreamer's 2015 training log.
Today's workout.
3x3 minute rounds jumping rope to warm up.
3x3 minute rounds on the heavy bag, mainly working on footwork and punching combos, although I threw a few kicks in the 2nd and 3rd rounds.
3x2 minute rounds on the heavy bag punching & kicking combos
Some light stretching and ab work.
Legs:
Warmup 2x5 squats @ 50kg (110lbs)
Front squat 3x5 @ 60kg (132lbs)
Back squats 5x5 @ 100kg (220lbs)
Barbell lunges 5x5 @ 50kg (110lbs)
Finished off by stretching hams, quads, adductors and hips.
The first workout of the new year went well. I felt I could have done more weight/reps on the front squats but easy does it! Now it's my GF's turn to train while I look after the baby. :)
Re: Colstreamer's 2015 training log.
Running any gear or supps?
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Re: Colstreamer's 2015 training log.
Ah yes, I forgot. I'm taking Superdrol 30mg ed, creatine 5g ed and of course a protein shake after my workout.
1 Attachment(s)
Re: Colstreamer's 2015 training log.
Today's macros recorded using myfitnesspal. Attachment 2749
Re: Colstreamer's 2015 training log.
Good luck to ya bro, hope you meet your goals. I'm hoping to get back into my regular training routine come Monday; been going thru the motions since Thanksgiving!
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Big Hoss
Good luck to ya bro, hope you meet your goals. I'm hoping to get back into my regular training routine come Monday; been going thru the motions since Thanksgiving!
Thanks Hoss! :) (y)
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
Are you going ketosis?
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Elbutcho
Are you going ketosis?
That's not my plan, no. It just worked out that way today. My girl makes a perfect meal for Ketogenic diet and that was dinner tonight. I'll get more carbs in tomorrow no doubt. I plan on having a Ketogenic diet in a couple of months when I cut.
Re: Colstreamer's 2015 training log.
You've gotta love an early Saturday morning workout. None but the most dedicated bros in the gym, which means: nobody curling in the squat rack! And of course you don't have to wait ages to use the equipment you want.
Warm up:
2x3 minute rounds jumping rope
3x3 minute rounds on the heavy bag, kicking and punching combos
4x2 minute rounds on heavy bag mainly kicking
5 mins working on spinning heel kick technique
Stretching.
Push:
Wide grip dips 3x5 @ BW+6kg 2x4 @ BW +6kg (13.2lbs)
Flat bench press 2x5 @ 90kg (198lbs) 1x3 @ 90kg 1x4 @ 80kg
Incline bench press 2x5 @ 72.5kg (159.5lbs) 1x6@ 72.5kg extra rep because I could. 1x19 @ 50kg (110lbs) extra set just for the pump.
Overhead press 5x5 @ 50kg (110lbs)
Finished off with some stretching for my chest and shoulders. :) :cool:
I felt good today, I've increased some numbers since the last time I did this workout, had to sacrifice a rep or two but I think I made up for that with the weight increase and the extra sets I did. Overall I'm pleased with today's work. Time to get a shake down me and chill with my girls. :o
