Archive for the 'Routine' Category

back to the 10 X 3

January 25, 2010

NO deadlifts and squats really makes progress difficult to measure. when i start doing them again, i know the numbers will be much lower. but such is life, injuries are injuries.


14.5kg Db CHIN ups  X 30 reps. got only 27 reps at the 10 set…
BW chinups X 70

20kg side bends X30
reverse Crunches X20
Renegade Rows X 5


one rep CHIN up with 20kg kettlebell

January 22, 2010

it was a struggle

but i got it, used my right foot to hook  the kettlebell and pulled my body up.
1 x 20kg + 75kg bodyweight chin up

120 bw chins up.

still putting in the works.

Today marks the end of my 2 year military service. being a signaller and all. Time to get ready to start my university and my journey to become a geography teacher. +)

Right back at it =O

January 9, 2010

Saturday 090110

LowerBody day
tested my zerchers, bio feedback was good,
60kg X3
80kg X 3
100Kg X3
100kg X5
100kg X6 (not enough depth as well)
100kg X6 (this set wasn’t very good, there was not enough depth)
100kg X 5
(I looked at the Mirror and saw my knees caving IN at the last 2 reps)

my plan was 25 reps of Zerchers squat at 100kg, the pins were set lower than parallel, cause i like to start concentric phase of zerchers, wasn’t such a good plan really, i felt like i was doing a zercher good morning on the way up, i felt it in my lower back. For  a couple of sets, i really was good morning-ing the bar up, then i get about 2 good reps, and i start to not get enough depth.

NO excuses, next week i decided to go down to 80kg, and work on technique and drill it back up. =/
with 5kg increases a week probably

Deadlifts Conventional
60kg X 3
130kg X3 X2 (belted)
130kg X1 (no belt) (90% of max =/ )

I was alternating between kettlebell swings,rest, deadlift to get the movement pattern
Sumo deadlift
110kg X 5 X 2

the sumo technique was decent i felt, alot on the hips moving
Played around with 16kg kettlebells. mainly swings and i could even clean a few reps, ugly though =?
Tried a Turkish Get Up and seriously a humbling exercise. I almost cried

50 poor man Glute Ham Raise.
6+10 chin ups.

Overall a good day, I secured 130kg X 7 , arep pr for my deads. after not pulling for 11 days odd.
Unfortunately the lower back left side feels a little strain, thats my weakpart. I’m worried and won’t tried to push it.
I strained it from the zerchers good morning ( un intended) part

Alright, talk to you guys soon

DieselCrew is one of the best

January 6, 2010

If you wanna keep progressing in your strength training.
keep learning and visiting sites.

This is one of the videos i keep revisitng

one of the best.



Same same as Sat

December 28, 2009

Consolidate strength is not exactly wise to do, but i just wanna be sure i could do it

belted deadlifts to my same max as saturday
100kg X3
120kg X3
140kg X1 X2. the 2nd one almost din’t lock out

Zercher squat
60kg X5
80kg X5
100 kg X5
100kg X6

kinda getting the zerchers already on the depth as well. but somehow i always train better with a motivated friend.
went to a new gym today, it was a university gym. Great Ivanko plates lovely

Chin ups 50ish reps
warm up with them 15+ reps
ladder 1,2,3,4,5,6,5,4,3,2,1 = 36 reps

my lower back might be screwed so i’m going to do rehab mobility work for the nxt 2 days. no iron  for 2-3 days. time for a rest


December 27, 2009

Well it’s one of those sundays. this weekend my friends bailed on me both times. but it’s okay, real  reasons of course, you can’t train when u’re hungover , you can’t ball when you’re drunk.
Left for myself. In my room. there was only one thing to do.

Work on my shoulders again. my weakest link in the chain of movements, followed by my pushing ability.

The Stick on whole Body
Y,T,W,L 1 X12 ( was suppose to do 2 X12 )
Hindu pushups -10
12kg DB neutral grip standing press 1 X10
14kg DB  1 X10

Primary set
17kg DB 1 arm press . 6/6/6/7/7    ->1 min 30 seconds rest
14kg DB standing press Normal grip 2 X10

Hindu Push ups 100 reps

shoulder mobility felt awesome. dieselcrew is where it’s at for ur mobility needs

now to rest. Won’t be training on tues/wed for a full totally no iron no bw . still contemplating weighted chins tmr. I got my lower body and my push covered.

where the weak link this week? you got it, it’s my abs my obliques . 3 times a week n i get none. i do lotsa compound that hit the core. but weighted strength needs to be address. Tmr i shall dragon flag it through wif my weighted side bends with straps so be it.

10 hours after my workout today. stepped out of the shower. 1 arm shoulder press 19.5kg 1×3 both arms =))

en route to the quest of a 60kg military press.

oh and i tried fancy shmancy pullups explode to chin ups , got a few reps? and i fell down almost on my face. Bleachers

DEAD and BACK ! 140kg X 1 X 2

December 26, 2009

Seriously , I haven’t touched a barbell for 4 days. Just for today.
I slept earlier than usual
woke up went to the gym
did a diesel crew warmup
Gator crawls, dynamic hamstrings, hindu pushups

Deadlift Conventional
60kg X 3
80kg X 3
110 kg X3
130kg X 1 (BELT)

140kg x 2 X 1 (BELTED) ( PR)
It’s light to manymany people but to me it’s still 2 X BW. so I’m real happy. been chasing this.

130kg X 1

110kg X 13 reps in 4/3/3/3

Sumo Deadlift

100kg X 5 X4

felt something go in my lower back left? hopefully not

Weighted Chins with 16kg kettlebell 15 reps in several sets
Poor Man Glute Ham Raise at hamstring curl machine : 50 REPS

KettleBell swings 66 reps

went home a happy fat bastard.


MY xmas prezzie is a 2 X BW deadlift. awesome. mentally enriching .

not to consolidate the strength? won’t be pulling for the next 8 days. will do supplementary exercises.

have a nice day

Still Nursing Not Stopping

December 24, 2009


My right traps still a little Hurting bitches. and since i got no date for xmas eve, I just wanted to lull at home
But i can’t really do nothing in the quest for ________?

so i got a little work a little blood flowing anyway

Hindu Push ups NormalPush ups
220 reps
Goblet Squats 27.5kg 100 reps + 20 reps finisher

Swam a little.

merry xmas

Flat Bench Flat DAY

December 22, 2009

Today wasn’t a good day, but you should never let feelings dictate your workouts.

I wasn’t planning a workout today but i went straight into it, and straight into injury land
I saw a flat bench press open the moment i walked into the gym,
I dint get my warm  up
emptybar X6
50kg X6
60kg X6
70kg X 4/4/3

wow guess what, i pulled my upper trap/lats right, i din’t even think thats possible
60kg X6
flat dumbbell bench press 20kg X 13/10/10/10/9

was going for 5 sets of 10.

thats it, i was out. I’m hurt. stupid D . always do ur warm ups

Zercher Monday

December 21, 2009


went to the gym,
Zercher Squats
60kg X5
90kg X6
100kg X5 (new PR)
fuck that new PR, today i was having troubles really getting the bar up from the 3rd pin, piss ass form, no real depth

WTH was i doing. i really wasn’t feeling it.
my right hip hurts . Maybe I’m pushing it a little too much. ytd i was a little sick ..

Fuck it ok, i’m gonna take a little break.

But I’ll be back. look out for my vicious sid vicious xmas numbers.

or maybe that’s the problem, psyching myself a little too much