Colstreamer's 2015 training log.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Tis

Yep, certainly is.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Ok, I went to holland with a friend at the weekend so, no training and that's also the reason I didn't record my macros. I didn't fully binge on junk food but I had way more carbs than I usually would and probably not enough protein.

Today was a Push day,
Wide grip dips
Warm up: 2x5 @ bodyweight
Work:
1x5 @ BW + 6kg
1x5 @ BW + 6.25kg
1x5 @ BW + 6.75kg
1x4 @ BW + 7.25kg
1x4 @ BW + 6.25kg

Flat bench press:
1x5 @ 92.5kg (203.5lbs)
1x4 @ 92.5kg
1x5 @ 91kg (202.2lbs)
1x15 @ 70kg (154lbs)

Incline bench press:
1x5 @ 75kg (165lbs)
1x5 @ 76kg (167.2lbs)
1x5 @ 77.5kg (168.4lbs)
1x17 @ 50kg (110lbs)

Shoulder press:
2x5 @ 52.5kg (115.5lbs)
1x4 @ 52.5kg
2x5 @ 51kg super setted with lateral raises 8 @ 8kg
1x15 @ 30kg super setted with lateral raises 10 @ 8kg
1x12 @ 31kg super setted with lateral raises 10 @ 8kg (17.6lbs)
1x15 @ 21kg super setted with lateral raises 8 @ 12kg (26.4lbs)

I've got to say, I felt good in this workout. My numbers went up and I banged out some extra sets where I felt I could. I'd been getting a bit of overuse pain in my left forearm where it joins the elbow. I figured out it was from the way I do pull ups and other rowing movements. After resting it over the weekend it's feeling much better, hopefully it'll be good to go on pull day.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Almost forgot, I did 35 mins technique work on the heavy bag. Not hitting hard or fast; my arms and shoulders were too pumped to hit hard or fast and that actually forces me to use good technique for power rather than the strength in my arms. I also worked on kicking technique but there I was mainly working on switching from punching to kicking and from kicking to punching.

[Ironguruera]

Re: Colstreamer's 2015 training log.

I wanna hear more about holland! Oh yeah nice training! Lol

[Colstreamer]

Re: Colstreamer's 2015 training log.

Cardio day.
Warmup:
3x3 minute rounds on the bad, mainly hands but worked in kicks as I warmed up. I stretched in the rest periods.

Work:
4x2 minute rounds on the bag, concentrating on power combos and punch/kick combos.

Tabata:
20 seconds straight punches into the bag (74)
10 secs rest
20 secs non stop left leg side kicks into the bag (20)
10 secs rest
20 secs non stop right leg side kicks into the bag (16)
10 secs rest
20 secs press ups (14)
10 secs rest
20 secs non stop left leg round kicks into the bag (22)
10 secs rest
20 secs non stop right round kicks into the bag (14)
10 secs rest
20 secs straight punches into the bag (55)
10 secs rest
20 secs squat jumps (12)

This takes just under 4 minutes but it's a killer workout if you REALLY push yourself.

4 minutes ab work.

The whole workout takes about an hour including showering and changing time.

[Colstreamer]

Re: Colstreamer's 2015 training log.

I wanna hear more about holland! Oh yeah nice training! Lol

Lol, we smoked pot and ate crap. What else do you do in holland?

[Ironguruera]

Re: Colstreamer's 2015 training log.

Lol, we smoked pot and ate crap. What else do you do in holland?

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

I meant "hookers" not jokers.....

[Ironguruera]

Re: Colstreamer's 2015 training log.

I meant "hookers" not jokers.....

Gotcha! Good man! Last time I was in UK we were going to go to Amsterdam but went to Rome instead. Maybe next time...

[Colstreamer]

Re: Colstreamer's 2015 training log.

Personally I think Amsterdam is overrated. There are equally good cities in holland which are less expensive, just because they're not Amsterdam.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Pull day.
I've been having some problems with my forearm, where it joins the elbow. I think it's because of the way I was doing pull ups. So I'm going to do fewer sets/reps and change to a wider grip and add in chin ups.
Pull ups
1x2 @ BW
1x3 @ BW

Chin ups
3x4 @ BW

Barbell row
5x5 @ 60 kg (132lbs) form was suffering last week for the same reason as pull ups so I'm dropping a bit of weight.

Super setted with
Inverse row
4x8 @ BW

Deadlift
3x5 @ 127.5kg (285.5lbs)

Drag curls
4x8 @ 32.5kg (71.5lbs)
1x20 @ 12.5kg (27.5lbs)
1x21 @ 12.5kg

Back extensions
4x16 @ BW + 15kg (33lbs)

So I've had to reduce weight and reps on many pulling exercises I think it's best to lay off a bit and build up slowly rather than push it and possibly make it worse. Other than that, I'm pleased with this workout. My deadlift is still going up slowly but surely.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Cardio day.
3x3 minute rounds on the bag to warm up. Mainly punching.

4x2 minute rounds at a higher work rate.

10x30 seconds punching/30 seconds kicking

Ab work

5x30 seconds on the bag 90 seconds stretching
5x30 seconds on the bag 60 seconds stretching
3x1 minute on the bag 2 minutes stretching.

Finished.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Leg day!

Warm up:
Front squats 1x8 @ 40kg
1x8 @ 60kg

Work:
Front squats 5x5 @ 82.5kg (181.5lbs)
I feel I have plenty of strength in my legs to do more reps on front squats, it's these weak ass wrists of mine letting me down.

Back squats 4x5 @ 107.5kg (236.5lbs) 1x6 @ 110kg (242lbs)
These are getting light! That's the Superdrol though! I'm coming off the Sdrol at the end of this week. I'll miss the strength and feeling like the hulk.

Bodyweight squats
1x20
1x25
1x30
1x35
These muthafuckas really burnt my quads!

Cleans
2x5 @ 65kg
I had to cut these short after the second set as they were hurting my forearm. 😡

Leg curl
1x8 @ 30kg
1x10 @ 30kg
1x12 @ 30kg

Stretching to finish off and I'm done!

[Colstreamer]

Re: Colstreamer's 2015 training log.

Ok, rant time. My gym is full of these chicken legged wankers who think the only f**kin' squat rack is for OHP, bicep curls or bloody Yates rows! Dafuq?? I went and checked out a gym I saw by the last site I worked on. On the outside was a sign "hardcore bodybuilding gym" it read. So I went in, only to find it full of machines! Barely a free weight in the place! Not a single squat rack! It's really fucking annoying having to explain to skinny kids that I can't lift the weight I want to squat from the floor to my shoulders while they CAN easily lift the weight they're curling from the floor! The best weightlifting gym I ever trained at was in East London. A huge great hall under a railway arch with loads of squat racks, benches, pull up and dipping bars, a box of chalk powder and a bunch of chains. That was it. Not a machine in sight and I don't recall ever seeing anyone curling at all, let alone in the squat rack!