Swans05's Training Log

[swanso5]

your spot on...i can get away with it cos i'm so chisled (whatever)...but yes i'm in a position where i can do that but i don't like to

[Christopheel]

your spot on...i can get away with it cos i'm so chisled (whatever)...but yes i'm in a position where i can do that but i don't like to

Well for strength and mass gain, that won't change a lot of things.

Did you deserved well you judge ahah

[swanso5]

yeah i've been meaning to, definately will tomorrow...

before this i done not much...was at school for 4 yrs doing 2 x 2year courses (sport admin then gym instructor/personal trainer cert) while working at maccas in old small country town...played a lot of footy, basketball and drank as much beer as you can poke a stick at back there...would train during off season but not really during the season except for the last 2 years i'd say of footy where i trained mon - fri mostly with games on weekends so a lot of 2 - a day exercise days (wts, football or basketball etc) but diet was crappy and as mewntioned far too much grog so i was about low to mid 20's % when i came to melbourne and about 70kgs and now about 12% at 75kgs all year round and probably twice as strong

so no situation to report from past...i got drunk, fell off a stool and cut all the nerves and tyendons in half on right hands one day backl home...funny shit that..almost cut hand off....36hrs of drinking and no sleep will do that

[swanso5]

you're a honey arent you....

[swanso5]

shit, 2 weeks behind now...

sat food

1 - weetbix, milk, sugar
2 - apple, chicken sandwich, veg
3 - steak, beer
4 - chook schnitzel, chips, bread roll, veg, beer
5 - chook burger, chips (lge)

sun food

1 - weetbix, milk, sugar
2 - chook, veg
3 - sausages, bread x 2, veg
4 - steak, veg,
5 - 1/2 bbq chook, spud, veg
6 - mince, veg

mon training / food

warm ups

Deads Functional Isometric x 6secs @ 122.5kgs (6, 6, 6, 5, 4 - grip shot)
2mins rest
Deads x 2 @ 122.5kgs
rest 2mins
Hang Clean x 3 @ 52.5kgs
rest 2mins
x 5 cycles

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

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 22secs @ 35kgs
2mins rest
Chins x 3 @ 32kgs
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, 50g turkey
4 - 1/2 nana, mince

train

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


thu training / food

warm ups

front squat 5 x 6 @ 68kgs / Stifflift 5 x 6 @ 88kgs
dynamic lunge @ 55.5kgs / GHR 3 x 8 @ 2.5kgs

food

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

train

8 - whey, bubbles, milk, sugar
9 - mini homemade sausage rolls x 10 - - - 80g carbs
10 - mini homemade sausage rolls x 7, veg - - - 60g carbs
11 - fish, veg

* hey a chick from work made me a batch so i had to eat them...341g carbs today

fri training / food

warm ups

Bench @ 87.5kgs 5 x 6 (6, 6, 6, 5, 5) / chins 3 x 8 @ 20kgs
leaning inverted row 5 x 6 @ 7.5kgs / hspu 3 x 8 @ 2.5kgs (forgot to add wt to 1st sets - woops)

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

train

7 - whey, bubbles, milk, sugar
8 - mini homemade sausage rolls x 6, veg
9 - chook, veg, twix choc bar
10 - 1/4 chook, chips (sml)
11 - mince veg

sat training / food

warm ups

skipping x 100
snatch x 5 @ 20kgs - if D reads this i'm shit at these any tips??
pull ups x 8
low step toe taps x 20
overehead squat x 5 @ 20kgs
bent row x 12 @ 40kgs
low step single leg hops x 20
clean push pres x 5 @ 40kgs
low step plyometric push ups x 9
side to side bench step up jumps x 10
clean squats x 5 @ 40kgs
push up row combo x 7 @ 7.5
low step deep wide outs x 15
cleans x 5 @ 40kgs
side hold rear raises x 7 @ 5kgs

all done in a row...took about 15 - 17mins

1 - weetbix, milk, sugar
2 - apple, mionce
3 - chook, veg
4 - steak, veg

train

5 - whey
6 - roast pork, roast souds, veg, cake (lots) - - -120g carbs of cake here

sun food

1 - weetbix, milk, sugar
2 - steak, veg
3 - 50g chook, veg
4 - 50g chook, veg
5 - mince, veg
6 - fish veg

mon training/food (deload week)

lower body warm ups

Deads 3 x 5 @ 110kgs
curtsey lunges 3 x 6 @ 20, 25 then 27kgs
ghr @ 3.75kgs / side hold rear raises @ 5kgs 2 x 8

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
8 - sausages, bread x 2, veg
9 - chook, veg
10 - fish, veg

tue training / food

upper body warm ups

chins @ 27.5kgs / hspu 3 x 5 @ bw
3pt row @ 27.5kgs / low step plyo push up 3 x 8

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

train

5 - whey, rice bubbles, milk, sugar
6 - chook, veg (japanese)
7 - sausages, bread x 2, veg
8 - tuna, 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 - mince veg
5 - tuna, veg
6 - sausages, bread x 2, veg
7 - steak, veg
8 - chook burger, chips (sml)
9 - steak, veg

[swanso5]

thu training / food

lower warm ups

front squat @ 60kgs
pistol 3 x 6 @ bw full range of motion (right leg is way shitter than left, some restriction in ankle i can't seem to get rid of)
stiff leg deadlift @ 70kgs x 8 / prone brace lateral walk and mountain climbers x 30 x 2 sets

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

training

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

fri training / food

upper body warm ups

pull ups @ 7.5kgs / single arm shoulder press 22.5kgs x 3 sets
chest supported db rows @ 30kgs / ring push up @ 22.5kgs x 3 sets

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - apple, mince
4 - steak, veg

training

5 - whey, bubbles, milk, suagr
6 - sausages, bread x 2, veg
7 - chicken, veg
8 - tuna, veg
9 - fish, veg

[swanso5]

not sure what's wrong with the right ankle...just got restriction there...i've rolled it 1000 times at basketball so i'm pretty sure i have a shit load of scar tissue in there that needs to be broken up

gymnastic push ups are like these but i had feet on a bench and 50pds strapped to me...i've done over 100pds before...best chest exercie bar none for mine

http://www.youtube.com/watch?v=CPIfBrA6HMM

[swanso5]

thu training / food

lower warm ups

front squat @ 60kgs
pistol 3 x 6 @ bw full range of motion (right leg is way shitter than left, some restriction in ankle i can't seem to get rid of)
stiff leg deadlift @ 70kgs x 8 / prone brace lateral walk and mountain climbers x 30 x 2 sets

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

training

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

fri training / food

upper body warm ups

pull ups @ 7.5kgs / single arm shoulder press 22.5kgs x 3 sets
chest supported db rows @ 30kgs / ring push up @ 22.5kgs x 3 sets

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - apple, mince
4 - steak, veg

training

5 - whey, bubbles, milk, suagr
6 - sausages, bread x 2, veg
7 - tuna, veg
8 - chook, mash, veg, chocolate
9 - fish, veg

[Christopheel]

Ring Push Ups looks awesome. I will give'em a try.

[swanso5]

sat food

1 - weetbix, milk, sugar
2 - sausages, bread x 3, beer
3 - chicken, veg, beer
4 - chicken, veg, beer
5 - mince, veg
6 - chicken peices, chips, beer
7 - chicken fillets, 6 nuggest (kfc)

shit a lot of chicken....

sun food

1 - weetbix, milk, sugar
2 - chook, veg
3 - steak, veg
4 - fish, veg

mon training/food

Today I have started Eric Cressey's 16 Week Manual...it has 4 stages...1 -foundation...2 - build...3 - growth...4 - peak

lower body warm ups

Box Squat 5 x 4 @ 100kgs
Speed Deads 8 x 2 @ 50%
walking lunges 4 x 8 @ 50kgs
* ran out of time for core stuff but i'll do it today

1 - weetbix, mix, milk, sugar
2 - 1/2 nana, 50g chook mince
3 - 1/2 nanan, 50g chook mince
4 - apple, 100g turkey
5 - tuna, veg
6 - steak, veg

train

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

[Boss Man]

Chook that's a type of Steak isn't it, or is it Fish? It's not really a British thing.

[swanso5]

regular old chicken

[swanso5]

you reset on the floor btw each one for a quick second...you only need to explode up then you can control down so totally safe...first time i did them a while back i did them with full on speed and yes it did twinge the back but since i've been doing them properly, no problem

[swanso5]

tue food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - tuna, veg
6 - steak, veg
7 - kfc chicken fillets, bread x 2
8 - sausages, veg
9 - chook, veg
10 - fish, veg

wed training food

upper body warm ups

bench 5 x 4 @ 92.5kgs
low incline db press @ 30kgs / medium grip seated row 3 x 10 @ 130pds (10, 9, 7 for bench)
trap raise @ db with no wt / side lying external rotation @ db with no wt / side hold 3 x 12 / 30secs for hold

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

train

6 - whey, rice bubbles, milk, sugar, cake ice cream (130g carbs)
7 - sausages, veg
8 - tuna, veg
9 - chook, veg
10 - fish, veg, cake ice cream 55g carbs)

thu food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - tuna, veg
6 - chicken, veg
7 - sausages, veg, cake ice cream
8 - steak, veg
9 - fish, veg

fri training / food

lower body warm ups

front squat 4 x 6 @ 67.5kgs
knee rack pull 4 x 6 @ 120kgs
bulgarian split squat 3 x 6 @ 37.5kgs
pull through @ 60pd / decline reverse crunch 3 x 10/12

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

train

7 - whey, rice bubbles, milk, sugar
8 - 1/2 bbq chicken, chips
9 - fish, veg

sat training / food

upper body warm ups

single arm shoulder press @ 31.5kgs / chins @ 27.5kgs 4 x 6...decreased chins wt to 25kgs after 1st set
ring push up @ 22.5kgs / single arm row @ 45kgs 3 x 12 / 8

1 - weetbix, milk, sugar
2 - apple, steak, veg

train

3 - whey, rice bubbles, milk, sugar
4 - chicken sandwitch, veg, beer
5 - chicken, veg, beer
6 - fish, chips, beer
7 - beef burger, chips (sml)

sun food

1 - weetbix, milk, sugar
2 - tuna, veg
3 - chicken, veg
4 - roast lamb, spuds, veg, chocolate bickies
5 - cooked kangaroo minced meat, veg

mon training / food

lower body warm ups

Box Squat 4 x 4 @ 102.5kgs
Speed Deads 8 x 2 @ 55% / 82.5kgs
walking lunges 3 x 8 @ 51kgs
* ran out of time for core stuff again

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

train

6 - whey, bubbles, milk, sugar
7 - roast lamb, spuds, veg
8 - chicken, veg
9 - fish, veg

tue food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, roast lamb
4 - 1/2 banana, 50g turkey

cardio - rower 3min warm up / 1min hard and 2mins easy...treadmill 3mins easy then 7mins at medium int...1st cardio in 100yrs for me, trying out the fat loss one from article

5 - chicken tenderloins, chips
6 - roo mince, veg
7 - sausages, veg
8 - chicken, veg
9 - fish, veg

[swanso5]

wed training food

upper body warm ups

bench 4 x 4 @ 93.5kgs
low incline db press @ 30kgs / medium grip seated row @ 140pds 3 x 9
trap raise @ 2kgs x 12 / side lying external rotation @ 2kgs x 12 / side hold x 30secs x 3 cycles

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

train

8 - whey, rice bubbles, milk, sugar, cake ice cream (130g carbs)
9 - sausages, veg
10 - tuna, veg
11 - fish, veg
10 - fish, veg, cake ice cream 55g carbs)

thu training / food

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

trian - 5 x 50m sprints

7 - whey, rice bubbles, milk, sugar
8 - chook, veg, chocolate
9 - fish, veg

fri training / food

lower body warm ups

front squat 4 x 6 @ 70kgs
knee rack pull 3 x 6 @ 122kgs
bulgarian split squat 3 x 5 @ 40kgs
pull through @ 65pds x 10 / decline toe to sky x 12 x 3 cycles

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

train

7 - whey, rice bubbles, milk, sugar
8 - 1/2 bbq chicken, chips

sat training / food

upper body warm ups

single arm shoulder press @ 32.5kgs / chins @ 26kgs 4 x 6 and 3 x 6 for chins...
ring push up @ 25kgs / single arm row @ 46kgs 3 x 10 / 8
kneeling single arm cable external rotation 3 x 12 @ 10pds / side hold 3 x 35secs

1 - weetbix, milk, sugar
2 - apple, steak
3 - tuna, veg
4 - steak, veg

train

5 - whey, rice bubbles, milk, sugar
6 - chicken schnitzel burgers x 2, chips, veg
7 - fish, veg

sun training / food

inverted row x 10 / lesnar things x 10 each side / push up x 10 / low step toe taps x 10 each side x 5 cycles in 10mins

1 - weetbix, milk, sugar
2 - mince, veg
3 - steak, veg
4 - 1/4 chook, veg, gravy

train

5 - roast pork, potatoies, veg, cake, cream (130g carbs)
roast lamb, spuds, veg, chocolate bickies

mon training / food

lower body warm ups

Box Squat 8 x 3 @ 103.5kgs
Speed Deads 10 x 2 @ 60% / 90kgs
walking lunges 4 x 8 @ 52kgs
* ran out of time for core stuff again

1 - weetbix, mix, milk, sugar
2 - nana, 100g turkey
3 - 1/2 apple, 50g mince
4 - 1/2 apple, tuna, veg
5 - chook, veg

train

6 - whey, cake, ice cream
7 - kfc fillets x 4, toast x 2, veg
8 - roast pork, veg

tue training / food

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

train - 6 x 50m

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

wed training food

upper body warm ups

bench 8 x 3 @ 93.5kgs
low incline db press @ 30.5kgs / medium grip seated row @ 150pds 3 x 10
trap raise @ 2.5kgs x 12 / side lying external rotation @ 2.5kgs x 12 / side hold x 40secs x 3 cycles

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

train

6 - whey, rice bubbles, milk, sugar
9 - sausages, bread x 2, veg
10 - steak, veg
11 - chook, veg
10 - kfc fillets x 2, veg

thu food

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

fri training / food

lower body warm ups

front squat 6 x 6 @ 72.5kgs
knee rack pull 4 x 6 @ 125kgs

had to break up into 2 sessions about 3hrs apar

bulgarian split squat 4 x 6 @ 41kgs
pull through @ 70pds x 10 / decline toe to sky @ 1kg x 12 x 3 cycles

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - chook, veg
4 - steak, veg
5 - chicken tenderloins

train

6 - whey, rice bubbles, milk, sugar
7 - ham, tomatoe and cheese sandwich

train 2

8 - 1/4 chicken, chips, veg
9 - steak, veg