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  • 100 Pushups (3 sets)
    10 minute plank
    60 min spin class, average heart rate 140 or 80%

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    • TRAINING BENCH DAY
      • Bench (3x5x65) (2x5x67.5) - Last rep went to failure
      • OHP: 1x5x45 4x5x42.5 - Was aiming for 5x5x45, but struggled and had to lighten it. Don't think I warmed up enough
      • Barbell Row: 2x5x40; 3x5x42.5
      • Dip: 3x10x16 10/8/9


      Later on today I'm gonna do a bit of bodyweight work:
      • Squat (5x15) ---Primarily to keep my form in check
      • Push Up (5x15)
      • Pull Up/Raises (5xFailure)
      • Blade Work - 15 minutes This is basically me swinging a pole around for a quarter of an hour... don't judge me.
      Dark chocolate and coffee, running through my veins...

      Fitocracy Workout Tracker:
      https://www.fitocracy.com/profile/Shadowknight137/?feed
      MFP Food Diary:
      http://www.myfitnesspal.com/food/diary/Shadowknight137
      (Date is New Zealand Time UTC+ 12hours)

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      • Pushup complex:

        Standard
        Wide arm
        Military
        Decline
        Diamond

        5x5x3

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        • Morning:
          Squats: 5x10x135

          Evening:
          1.25km swimming
          50 push-ups
          Few but ripe.

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          • TRAINING – SQUAT DAY
            Squat (4x5x67.5) (1x5x70) --PR
            Deadlift: (3x5x107.5) (1x5x100)
            Leg Curl: (3x12xWeight 4), (1x12xWeight 6)
            Leg Extension: 4x12x Weight 10
            Leg Press: (120x12) (160x10/12/12/11)
            Hanging Leg Raises: 3x15
            Dark chocolate and coffee, running through my veins...

            Fitocracy Workout Tracker:
            https://www.fitocracy.com/profile/Shadowknight137/?feed
            MFP Food Diary:
            http://www.myfitnesspal.com/food/diary/Shadowknight137
            (Date is New Zealand Time UTC+ 12hours)

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            • Yesterday:
              Press 112x5x5
              Bench 180x5x5

              Today:
              Squat
              225x5x2
              270x3x3
              Few but ripe.

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              • Did a set of six slo-mo L-sit underhand chin-ups as I passed the handrail and set of 20 dips as I passed the stairwell. Will probably do power cleans at break.
                Crohn's, doing SCD

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                • DL:
                  225x3x3
                  315x3x2
                  Few but ripe.

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                  • My last workout yesterday was this:

                    Military Press:
                    5 x 35kg
                    5 x 40kg
                    9 x 45kg
                    5 x 47,5kg
                    3 x 50kg
                    12 x 35kg and holding it overhead for as long as possible after the last rep.

                    Paused Bench Press:
                    10 x 50kg
                    10 x 50kg
                    10 x 50kg
                    7 x 50kg - For some reason my setup wasn't great here and the plates on one side kept hitting the rack... Spent too much energy trying to correct that.
                    10 x 50kg

                    The bench was supersetted with bent over rows:
                    5 x 10 x 45kg

                    Barbell curls:
                    10 x 20
                    10 x 25
                    7 x 30
                    10 x 25
                    16 x 20

                    and then I did tricep pushdowns and dumbbell curls until I couldn't keep going.

                    I can feel it today

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                    • Never tried deadlifts before. I kept adding weight and ended up at 330. Is that a good starting point? There weren't any more weights in the gym, I don't know if I could do more, that felt pretty intense.

                      According to http://exrx.net/Testing/WeightLiftin...Standards.html I'm at intermediate for my nearest weight...
                      Crohn's, doing SCD

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                      • Originally posted by Knifegill View Post
                        Never tried deadlifts before. I kept adding weight and ended up at 330. Is that a good starting point? There weren't any more weights in the gym, I don't know if I could do more, that felt pretty intense.

                        According to http://exrx.net/Testing/WeightLiftin...Standards.html I'm at intermediate for my nearest weight...
                        That's a good amount of weight, but holy hell don't "play around" with deadlift; make sure your form is perfect or you can get really hurt.

                        Sent via F-22 Raptor

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                        • I went slow, I started with light weight, did a few reps, made sure my back was straight. Nothing felt off and my form looked good in the mirror. Plus, I come from a life of labor so I already intrinsically know a lot of what not to do. Still, yeah, I'll be taking it lighter for a bit just to get the perfect feel down, just like the power clean.
                          Crohn's, doing SCD

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                          • 330 is pretty good. How heavy are you?
                            Few but ripe.

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                            • Right now I weigh about 182, I was 187 last week but I'm "steak and eggs'ing" so I dumped some water... I'm 5'9".
                              Crohn's, doing SCD

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                              • Originally posted by Knifegill View Post
                                I went slow, I started with light weight, did a few reps, made sure my back was straight. Nothing felt off and my form looked good in the mirror. Plus, I come from a life of labor so I already intrinsically know a lot of what not to do. Still, yeah, I'll be taking it lighter for a bit just to get the perfect feel down, just like the power clean.
                                Your form can't be good if you're looking in a mirror! Head down, Knifey. Here's a good primer on deadlift mechanics you might enjoy:

                                AC Discusses the Deadlift | 70's Big
                                The Champagne of Beards

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