Swans05's Training Log

[swanso5]

thu training/food

warm ups

front squat x 1 @ 72kgs x 20mins reaching 14 sets

pull ups x 1 @ 36kgs x 15mins reaching 15 sets (ran out of time so did 15 sets in 15mins)

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar

train - had to for work twice in 2hrs!!

3mins treadmill...calf mob's / stretch...squats x 10...jump lunges x 10...prone ab brace x 90secs...prone ab hold push ups x 10...push ups with shoulder flexion x 10...exercise bike x 100...skips x 150...grinder x 150...swall sit x 45secs...reverse luinge puldown combo x 10...singlr arm froggis curl ecc squat shoulder press x 10...took about 30mins

8 - choom sandwitches x 2
9 - cooked mince meat, veg
10 - cooked mince meat, veg
11 - fish, veg

fri food

1 - weetbix, milk, sugar
2 - nana, cooked minced meat
3 - sausages, toast (cafe)
4 - steak, veg
5 - 1/2 chook, chips
6 - fish, veg

sat training/food

warm ups

lockouts x 5 @ 112.5kgs, 90secs rest, bench neg x 1 x 10secs (9 on the last set) x 5 cycles

rack pulls x 4 @ 115kgs, 90secs rest, dead ng x 1 x 8secs (7 on set 2, 4 on set 3 - grip is shit, grip program for this week starting i think) x 3 cycles...done a 4th rack pull set x 4 reps but grip could not have done anymore

food

1 - nana, weetbix, milk, sugar
2 - apple, cooked mince meat, veg
3 - chook, veg

train

4 - whey, bubbles, milk, sugar
5 - sausages, bread x 2, veg
6 - chicken fillets, lge chips from kfc, beer (only had 5 at most though...)
7 - fish, veg

sun food

1 - weetbix, milk, sugar
2 - apple, chook, veg
3 - sauasgaes, bread x 3, veg
4 - battered fish, chips, veg
5 - sausages, veg

[swanso5]

mon food/training

warm ups

* split mon workout over 2 days, it's deload week so i thought i could spread it out more...these workouts take too long for liking...

deads x 1 @ 130kgs x 7 sets

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nanan, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, veg
9 - chicken, veg
10 - fish, veg

tue food/ training

warm ups

* other 1/2 of mon workout

bench press x 1 @ 95kgs x 7 sets

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - apple, mince meat
4 - 1/2 nana, 50g turkey
5 - tuna, veg
6 - 1/2 chook, chips (nando's - work lunch)

train

7 - whey, bubbles, milk, sugar
8 - chook, veg
9 - sausages, veg
10 - fish, veg

wed food/training

warm ups

deadlift iso x 9secs / 90secs rest / hang clean x 5 @ 30kgs / 60secs x 8 cycles

back squat iso x 9secs / 90secs rest / tuck jumps x 10 / 60secs rest x 8 cycles

bench press iso x 9secs / 90secs rest / plyo push up x 10 / 60secs rest x 8 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, bubbles, milk, sugar
8 - sausages, bread x 3, veg
9 - chook, veg
10 - fish, veg

[swanso5]

shit i'm a week behind...i'm on here everyday and never remember this...

thu training/food

warm ups

front squats x sets of 1 x 7 sets @ 72kgs

chin ups x sets of 1 x 8 sets @ 36kgs

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - chook, veg
10 - fish, veg

fri food

1 - weetbix, milk, sugar
2 - apple, mince
3 - banana, 50g turkey
4 - steak, veg
5 - chicken sandwitches x 2, veg
6 - chicken, veg, too many chocolate biscuits (8 in fact)
7 - fish, veg

sat training/food

warm ups

rack pull 3 x 5 @ 90kgs
lockouts 3 x 5 @ 90kgs
static lunge 4 x 30, 30, 20, 20 @ bw (alternate legs every 2nd set)
inverted row x 20, 20, 15, 15, 15, 15 / push ups 4 x 20, 20, 15, 15, 30 (alterated sets)

1- weetbix, milk, sugar
2 - apple, sausages, veg
3 - chicken, veg

train

4- whey, rice bubbles, milk, sugar
5 - chicken rolls x 2, veg
6 - steak, veg, potato, beer
7 - kfc fillets x 2, small chips (opps)

sun food

1 - weetbix, milk, sugar
2 - apple, steak, veg
3 - chicken, veg, beer
4 - ham and cheese pinini's
5 - kfc fillets x 3, large chips (opps again)

mon training/food - 2nd phase of beast training program

lower body warm ups
functional deads iso x 6secs @ 118kgs / deads x 2 @ 118kgs / hang cleans x 3 @ 50kgs x 5 cycles...2mins rest btw each exercise

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g mince
3 - 1/2 banana, 50g mince
4 - apple, mince
5 - steak, veg
6 - tuna, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - 50g turkey, veg
10 - 50g turkey, veg
11 - fish, veg

tue training/food

upper body warm ups
chin up iso x 19secs @ 35kgs / chin up x 2 @ 30kgs / speed chin ups x 3 @ bw x 5 cycles...2mins rest btw each exercise

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, steak
4 - 1/2 banana, 50g turkey
5 - tuna, veg

train

6 - whey, rice bubbles, milk, sugar
7 - sausages, bread x 2, veg
8 - tuna, veg
9 - mince, veg
10 - chicken, veg
11 - fish, veg

wed training/food

lower body foam rolling
5 x 50m sprints

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 5og turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - chook, veg
10 - chook, veg, chocolate pudding (oops)

[Christopheel]

What are the benefit of Isometric Exercises ? Is is just to add time under tension more more muscles growth ? Or any specific reason because I think your goal is strength too.

[swanso5]

they activate the high threshold motor units so that you can use them for subsequent sets increasing strength potential

search "beast training" by christian thibadue for more

[Christopheel]

they activate the high threshold motor units so that you can use them for subsequent sets increasing strength potential

search "beast training" by christian thibadue for more

Have trouble with French name ? lol

Seriously I have to look at this. Never tough of this before ...

[swanso5]

i can never remember how to spell his name

[swanso5]

thu training/food

warm ups
front squat 5 x 6 @ 62.5kgs / stiffleg deadlift 5 x 6 @ 82.5kgs, 90secs rest

dynamic lunge 3 x 8 @ 50kgs / glute ham raise 3 x 8 @ bw, 90secs rest

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - sausages, veg

train

7 - whey, rice bubbles, milk, sugar
8 - chicken sandwich, veg
9 - chicken sandwich, veg
10 - fish, veg


fri training/food

warm ups

leaning inverted row 5 x 6 @ 5kgs / bench 5 x 6 @ 85kgs, 90secs rest

chin up 3 x 7 @ 25, 22.5, 20kgs / handstand push up 3 x 8 @ bw, 90secs rest

1 - weetbix, milk, sugar
2 - apple, mince
3 - chicken, veg
4 - sausages, veg
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - chicken sandwich, veg
9 - fish, veg

[swanso5]

shit, a week behind again...

sat food

1 - nanan, weetbix, milk, sugar
2 - beef burger, chips, ber
3 - steak burger, beer
4 - chook, veg, beer
5 - sausages, veg, beer
6 - mcchicken, chips (med)

kicked off with first beer at 11:45 and at footy duting the day and pub during the evening...a big oppsy all day really

sun food

1 - weetbix, milk, sugar
2 - apple, steak, veg
3 - chook, veg
4 - steak, veg, chocolate
5 - sausages, veg
6 - fish, veg

mon training / food

warm ups

Deads Functional Isometric x 6secs @ 120kgs
2mins rest
Deads x 2 @ 120kgs
rest 2mins
Hang Clean x 3 @ 51kgs
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg

train

6 - whey, bubbles, milk, sugar
7 - sausages, bread x 2, veg
8 - chook, veg
9 - fish, veg

tue training / food

warm ups

Chins Isometric x 20secs @ 35kgs
2mins rest
Chins x 3 @ 30kgs
rest 2mins
Speed Chins x 3 @ bw
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 apple, 1/2 nana, sausages
4 - 1/2 nana, 50g turkey

train

5 - whey, bubbles, milk, sugar
6 - chook pino thingy
7 - tuna, veg
8 - steak, veg
9 - chook, veg
10 - fish, veg

wed food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - sausages, bread x 2, veg
6 - tuna, veg
7 - steak, veg
8 - chook, veg
9 - fish, veg


thu training / food

warm ups

front squat 5 x 7 @ 62.5kgs / Stifflift 5 x 6 @ 85kgs
dynamic lunge @ 51kgs / GHR 3 x 8 @ 1.25kgs

food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - 1/2 apple, 50g mince
5 - 1/2 apple, 50g mince
6 - tuna, veg
7 - steak, veg

train

8 - whey, bubbles, milk, sugar
9 - sausages, bread x 3, veg
10 - chook, veg
11 - fish, veg

fri training / food

warm ups

leaning inverted row @ 5kgs / Bench @ 85kgs 5 x 7
chins @ 20kgs / hspu 3 x 8 @ 1.25kgs (7 for last set on both)

1 - weetbix, milk, sugar
2 - apple, 100g mince
3 - nana, 75g turkey
4 - steak, veg
5 - tuna, veg
6 - chook, veg

train

7 - whey, bubbles, milk, sugar
8 - 1/2 bbq chook, veg, corn, mashed spud, gravy, choc
9 - fish, veg, choc

a whole block of choc tonight...oh ...112g of carbs!!! sprints tomorrow so i'll burn them off

[Christopheel]

you can't outrain a bad diet ...


AH AH

[swanso5]

i probably still ate over 90% compliance for the week though so all will be fine...95% of you don;t do that and that's where the trouble starts

[Christopheel]

i probably still ate over 90% compliance for the week though so all will be fine...95% of you don;t do that and that's where the trouble starts

excuses excuses

[swanso5]

no excuses there, count it up if you want

[DianaB]

Actually, 90% is above compliance for a regular diet, if you hit 80% for the week, then all is good.
Chris needs a chocolate bar, I think.

[swanso5]

i like 90% compliace but the further away from your goal you are, the more compliant you need to be...at 5 meals a day x 7 days - 35 mea;s/wek you still have 3 - 4 "cheat" meals which is every 2nd day..any more than that and good luck to you, you'll need it

yes he does need some chocolate, and some KFC to boot