Dave's workout

Week 47 workout 4

Food

08:00 am - 5 weetabix with honey, protein shake, green apple, tea

10:30 am - 3 egg whites 1 whole egg, banana, almonds, coffee

01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, yoghurt

02:00 pm - Oatcakes

04:00 pm - Beef slices with veg/salad, 1/2 an avacado, blueberries

06:00 pm - Whey isolate shake, wholemeal honey sandwich

07:00 pm - Sirloin Steak with veg and small amount of boiled potatoes

09:00 pm - Vodka (lol)

Workout

Deadlift Snatch @ 40% 8x2 - 60KG

Rack pulls 10x10 - 100KG

Single leg Squats 3x5 - 2x12.5 KG Db's

Lying leg raises 3x10

cross leg ab exercise 3x20 after each set 1 min side plank each side (so 3x2 1 min side planks)


Today was ok, Im not sure if its supposed to be a 'heavy' day, more a 'speed' day, deadlift snatch was easy at 8x2

Rack pulls may have been a bit heavy for speed but i still tried to blitz it out, and i know rack pulls to be a heavy exercise
as its a small range of movement (ive seen ppl on youtube rackpull like 900KG+)

snatch deads are meant be fast, they shouldn't tire you out hardly at all

rack pulls are to be heavy as they can be

www.uponlinetraining.com

Week 47 workout 5

Food

08:30 am - bowl of porridge with honey, wholemeal slice of toast with peanut butter, protein shake, coffee, green apple

11:00 am - Almonds, 4 eggs scrambled (2 whites 2 whole), banana, coffee

01:00 pm - Whey isolate shake with wholemeal honey sandwich

02:00 pm - Chicken breast with veg/salad 1/2 a med avacado, oatcakes, yoghurt and blueberries

04:00 pm - Tin of pilchards with veg/salad

07:00 pm - Chilli with wholemeal pasta (small amount) and veg

09:00 pm - Chicken slices and veg

Workout

Incline bench press 10x10 with 60 secs rest - 2x17.5KG Db's

Chest supported rows 10x10 with 60 secs rest - 2x15KG Db's

Todays workout was alrite, didnt want to go to heavy as its 100 reps total and next week the rest is gonna start decreasing, think i need to ease up on the amount
of carbs im eating at the moment, i know im on a bulk but some of it is gonna just go to fat. about 4 weeks ago i was 13 stone (182lbs) im now at 13st 4lbs so 1lb a week which is ok.

the weight i used for snatch deads and rack pulls was about right, snatch deads was explosive @ 60KG, it just seems easy doing just 2 reps, and as rack pulls is 10x10 100KG is a decent workout, my grip starts to go towards the end.

to get bigger you need to push it...you still want to get 100 reps but it should be almost the last rep you can do when you get to 100...you got 100 reps this time so increase the wt for next time and go again

www.uponlinetraining.com

ill try and add more weight

2x17.5KG Db's was heavy after about the 6th or 7th set, didnt you say not to go too mad on the weight as the rest period
is gonna decrease each week?

Either way next week ill try 2x20KG

With the rest of the lifts ill add on weight, even if its only a couple of Kg

Week 47 workout 5

Workout

Just an early morning jog for 30 mins at a decent pace down the oval, Whey isolate and carbs straight after.

for the 1st few weeks weeks we'll get the wt right so yuo just mae the 10 x 10 then start decreasing rest which is whwre the fun starts

www.uponlinetraining.com

Week 48 workout 1

Food

08:30 am - porridge, 1 slice wholemeal with peanut butter, protein shake, tea, green apple

10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana

01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado

02:30 pm - wholemeal pnut butter sandwich

04:00 pm - chicken slices with veg/salad, 1/2 an avacado, blueberries

06:30 pm - wholemeal honey sandwich, whey protein isolate shake

07:30 pm - Chilli lean mince con carne with penne pasta and veg

09:00 pm - pilchards and veg

Workout

Front Squat Singles @ 90% 4 reps - 87KG

Reverse Lunges 4x6 each leg - 62KG

Romanian Deadlift 3x8 - 92KG

Lying leg raise 10, 1 min prone plank x 3


Need to find better ab exercises to add into the lower days. Today was ok, lower days seem to use more energy than upper. I increased by 2 kg on all lifts
which seemed about right.

Week 48 workout 2

Food

08:30 am - porridge, 1 slice wholemeal with peanut butter, protein shake, tea, green apple

10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana

01:00 pm - chinese restaurant 3 course meal (aint really big courses though) 2 beers

04:00 pm - beef slices with veg/salad, blueberries, yoghurt

06:30 pm - wholemeal honey sandwich, whey protein isolate shake

07:30 pm - Salmon with brown rice and veg, yoghurt and berries

09:00 pm - chicken breast/slices and veg

Workout

Flat BB Bench singles@90% (4 reps after warm up sets) - 72KG

A1 Single arm push presses (DB) 4x5 - 2x17KG Db's
A2 Wide grip pull ups (4x5) with 2kg weight

B1 Floor press BB (4x8) - 62KG
B2 BB Bent over rows (4x8) - 40KG



Food was a bit messed up today but it was a work thing. failed a few times on floor presses, maybe did to many warm up sets before benching earlier, either way
i got stuck at one point. Added around 2 KG to most lifts, felt fine, next week bench singles is x7 reps at 75KG should do the chest some good.

you shouldn't know what wt you'll use next week...

you're meant to work up to a pretty hard (8 or 9 out of 10 effort level) max 1 rm then perform your singles at 9o+% of that number...so if you work up to 100kgs for 1 rep then you'd use 92kgs / 92% for your singles

during your warm ups, say you did this:

40 x 5, 50 x 4, 60 x 3, 70 x 2, 80 x 1, 90 x 1, 95 x 1, 100 x 1..

then the 95kgs x 1 rep, being over 90% of your 1rm, is counted as one of the singles

see???

www.uponlinetraining.com

Week 48 workout 3

Food

08:30 am - bowl of porridge with honey, wholemeal slice of toast with peanut butter, protein shake, coffee, green apple

11:00 am - Almonds, 3 egg whites 1 whole egg, banana, coffee

01:00 pm - Chicken breast with veg/salad, 1/2 a med avacado, yoghurt

02:00 pm - 4 oatcakes

04:00 pm - Beef slices with veg/salad, 1/2 a med avacado, blueberries

06:30 pm - Whey isolate shake with wholemeal honey sandwich

07:30 pm - Chilli with wholemeal pasta (small amount) and veg

09:00 pm - Chicken slices and veg

Workout

30 mins cardio - skip rope


yeh i get it, what i did was the first week worked to my 1rm and when i got to it worked out the 90% and did the 5 reps, this week i thought i was supposed to just take what my 90% was last week (cos surely my 90% would be the same this week) and add a small amount of weight to it

I see what you mean tho

what would u suggest i do?? restart or just do it properly next week

just do it the right way from now on

Week 48 workout 4

Workout

Deadlift Snatch @ 40% 8x2 - 62KG

Rack pulls 10x10 - 105KG

Single leg Squats 3x5 - 2x15 KG Db's

Lying leg raises 3x10

cross leg ab exercise 3x20 after each set 1 min side plank each side (so 3x2 1 min side planks)

Week 48 workout 5

Workout

Incline bench press 10x10 with 60 secs rest - 2x19KG Db's

Chest supported rows 10x10 with 60 secs rest - 2x17KG Db's

Thats as heavy as i can go with 10x10 next week ill decrease the rest for both

Week 49 workout 1

Front squats Singles at 90% (7 reps) - 90KG - 1rm at 100KG

Reverse lunges 4x6 each leg - 65KG

Romanian deadlift 3x8 - 95KG

Didnt have time for ab workout today as i started a bit later. Everything else went fine

do singles at 92%, th=ey must be over 90%, not at 90%