Squat Day

I'll be calling this day Squat day.

Squat: 40kg 15, 15
           60kg 10, 10
           80kg 10

BB Bench: 20kg 15
                   30kg 15
                   40kg 10
                   45kg 10
                   60kg 10
                   70kg 10

BB Row: 20kg 15
                25kg 10
                30kg 10
                35kg 10
                40kg 10
                45kg 10

Dips: 0kg 10

Pull ups: 0kg 10, 7



The numbers I posted for this day wasn't high by any means for 2 reasons.

1) This is my first day back since my little break.
2) I was going on about 5 hours (probably less) of sleep because I just could not get myself to sleep for the life of me, only to wake up at 6am.  Obviously couldn't sleep so I decided to just hit the gym.  Felt good overall, just not 100%

Dips went easy because my wrists weren't feeling up to it.

Deadlift day

I'll call it the "deadlift day" because I do deads instead of squats, simple enough.

The numbers don't matter again, but here they are:

Deadlifts: 60kg 10, 10
                70kg 5
                80kg 5
                85kg 5
                90kg 5, 5

BB bench: 20kg 10, 10
                  30kg 10
                  35kg 10
                  40kg 10
                  50kg 10

BB rows: 20kg 10
                25kg 10
                30kg 10
                35kg 10
                40kg 10

Dips: 0kg 10, 10, 10

Pullups: 0kg 10, 10

Pretty good beginning workout, but I definitely feel my chests burning after not working for a week.  Feels good to get back in the weights after a little break.

Auxiliary muscle Day 1

Back to good ol' grind.

Today's Thursday so I followed my new schedule and started on the arm, shoulder, calf, ab day.  Sounds like a long day, but I really only intend to do about 2 to 3 things for arms (in superset fashion) an throwing in push presses and calves.  The goal is to get a good workout in those areas, but not annihilate them because of the  full body work down on the days in between.

I kinda forgot to do calves today, but thats [kinda] alright because my body was wrecked after taking a week off and suddenly going to rugby training last Sunday.  My legs and calves in particular were in a good deal of pain for the past few days.

In any case, here's the stuff I did today, I won't include sets nor reps cus they aren't important as this is just a the first few days of getting back into routine.

Push press ------------------------------------- 20kg (just the bar...)
Lying tricep extensions --------------------- 5kg (plus the bar, but who knows how much it weighs...in kg)
DB curls --------------------------------------- 12kg
Tricep pushdowns --------------------------- 13.6kg
Bicep cables ---------------------------------- 13.6kg
lateral raises ----------------------------------- 7kg
Ab work --------------------------------------- body weight on decline

Seems like a long list of stuff, but I got done in a quick 30 mins, so it was nice to get a little ひさしぶり pump, lol.  Looking forward to Saturday's workout only to followed by a rugby game on Sunday.

Breaktime

I'm taking a good 5 or so of rest to recuperate because of the heavy squats and deadlifts that I've been doing.

My training split will also be changed to allow for me actually utilize both squats and deadlifts during the week (and for more overall strength for rugby).  It will remain as a 3 day routine and resemble something like this:

Day 1:

1. Squat
2. Bench
3. Row
4. Weighted Dip
5. Pull-up

Day 2:

1. Push presses
2. Arm work
3. Calf work
4. Ab work

Day 3:

1. Deadlift
2. Bench
3. Row
4. Weighted Dip
5. Pull-ups

Something of this sort anyhow.  I'll start back up on Tuesday and give full detail sometime between now and Tuesday of what exactly I will be doing.

Workout 22 - Upper

The numbers I posted for today...

Deadlift --------------------------------------- 90kg for 10, 10 then 95kg for 10
BB bench ------------------------------------ 72.5kg for 10, 10, 10
BB row --------------------------------------- 50kg for 10, 10 then 52.5 for 9
Weighted dips ------------------------------- 16kg for 9, 8, 8
Pull-ups --------------------------------------- 0kg for 10, 8 then 5 negatives

The workout was slow and didn't go as well as I would have liked it to.  Though, the deadlift felt good.  Gonna grind out a few more weeks then take a break from this.

The rugby has officially started and I guess I'm officially part of the team.  What position I will be is not known to me...this should be interesting...

Workout 21 - Lower

Here's the number I posted for today:

Squat ------------------------------------------ 145kg for 5
Hacksquat ------------------------------------ 135kg for 10
Leg press calves ---------------------------- 80kg for 14
Ab work ------------------------------------- forgot the weight for 15, 15

For squats, I warmed up for about 6-7 sets before my work set.  My hack squat set also had about 3 sets of acclimation work before my work set.  I was surprised by my session today because my legs were slightly (very slightly...) sore from my previous death match with the squat rack.

A great workout.

Workout 20 - Upper

Deadlift ------------------------------------- 80kg for 10, 8
BB bench ---------------------------------- 70kg for 10, 10, 10
BB row ------------------------------------ 50kg for 10, 10, 10
Weighted dips ---------------------------- 14kg for 10, 10, 10
Pull-ups ------------------------------------ 0kg for 10, 10 then 5 negatives

I did just compound again and focused on moving the weight with really good form.  I also took it easy on deadlifts because of the amount of stress from my previous leg day.

I'll push heavier weights maybe next session...but we'll see.

Workout 19 - Lower

Here are the numbers I posted for the day:

Squat ------------------------------------------- 100kg for 10, 10, 10, 10, 10
Hack squat ------------------------------------ 120 kg for 10, 10
Standing Calves ------------------------------ 110kg for 12
Ab work --------------------------------------- 110kg for 20, 20

Like my previous upper workout, I decided to go light and just pump out some reps.  I am feeling the pain now.

Workout 18 - Upper

Was feelin a little drained from my previous workouts; quads sore, and hamstrings as well.  I took it easy and worked on compounds only and changed the workout a bit.

Here's the workout with their numbers:

Deadlift ------------------------------- 60kg for 10, 10, 10, 10
BB bench ---------------------------- 60kg for 10, 10, 10, 10
BB rows ----------------------------- 40kg for 10, 10, 10, 10
Dips ---------------------------------- 10kg for 10, 10, 10
Pull up negatives ------------------- 10, 10

The pull-up negatives were quite hard but felt good actually.  I liked this workout a lot too because I got a lot of work done with my arms as well.

I may do this type of workout from time to time.  Actually, I was thinking of reformulating my workout after a while because of the upcoming rugby season.  Workout out on saturdays might not be a wise idea if Sundays are the practices/game days.

We'll see what happens.

Workout 17 - Lower

Squat ----------------------------------- 140kg for 5, 5 142.5kg for 6
Hack Squat --------------------------- 130kg for 12
Leg press calves --------------------- 70kg for 12, 12
Ab work ------------------------------ 110kg for 15, 15