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  • #16
    Last WEEK (X)
    A
    SUMO DL 3 set rep goal 6-8 rest 5 min WU
    88kgx8
    80kgx8
    72kgx8
    OHP 46kgx6 44kgx7 42kgx6
    SS rest 2 min
    SEAL ROW 74kgx6 70kgx7 66kgx7
    Stretching low back

    Day after:
    50’ light morning cardio fasted
    60’ light cardio afternoon
    this help me with recovery

    B
    DECL. BENCH PRESS 3 set rep goal 6-8
    86kgx6 82kgx6 78kgx7 (3 mins rest)
    INCL. 30° DB BENCH 3 set rep goal 6-8
    33+33kgx6 31+31kgx6 29+29kgx6 (3mins)
    BB POWER CURLS 3 set rep goal 8-12  low back suffers
    38kgx8 (ultima cheatata) 34kgx9 30kgx8
    SS rest 2 min
    DB Kickback 3 set rep goal 8-12
    15+15x13 13+13kgx15 11+11kgx 15
    Over& back banded (pre-hab) 1x61 RP
    60’ wo +15’ CARDIO LISS

    C.
    ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
    68kgx6 (attg) 62kgx8 (attg) 56kgx10 (attg)
    W. CHINS 3 set rep goal 6-8 rest 3min
    BW+23kgx8 BW+15kgx9 BW+7kgx11
    DONKEY CALF RAISES SINGLE 1 Set rep goal 20 (Rest-pause 10” rest)
    45kgx21 RP
    LEG RAISES 1x12
    9kgx7
    50’ WO+30 walking

    On restdays: aiming to do a daily 10,000-step target, this help me a lot with work capacity and leaning out.

    Note: my DL going up, this is good cause years ago had low back pain.... little by little hope to build serious weights here.
    Last edited by Tobito; 03-26-2018, 06:42 AM.

    Comment


    • #17
      Good to see an update. And cool to hear that your DL is going up without back pain. Good on ya

      Comment


      • #18
        Thanks mate. ��

        Comment


        • #19
          WEEK XI
          A.
          SUMO DL with belt 3 set rep goal 6-8 rest 5 min
          90kgx6 (good form)
          82kgx7
          74kgx9 (very good)

          OHP 46kgx6  stalling 44kgx7 36kgx11
          SS rest 2 min
          SEAL ROW 74kgx8 70kgx8 66kgx8
          Crunch 15kgx8
          reverse hypers 2x10
          Stretching low back
          During wo: Metallica – Whiplash; Metallica – Blackened; Metallica - For Whom The Bell Tolls; Iron Maiden - Hallowed Be Thy Name
          Notes: not bad cause I slept only 5 hours. OHP feels heavy then I dropped to 36kg instead of 42kg to deload the movement

          DAY after
          60’ light (3,6 speed) morning cardio fasted
          60’ light (3,4 speed) afternoon

          B.
          DECL. BENCH PRESS 3 set rep goal 6-8 rest 5 min
          86kgx7 (8 reps but last with bad form, then I consider 7reps) 82kgx7 78kgx7 (3 mins)
          INCL. 30° DB BENCH 3 set rep goal 6-8 rest 5 min
          33+33kgx6 31+31kgx7 29+29kgx7 (5 mins)
          BB POWER CURLS 3 set rep goal 8-12
          38kgx10 34kgx11 30kgx11
          SS rest 2 min
          DB Kickback 3 set rep goal 8-12
          17+17x12 15+15kgx14 13+13kgx14
          Over& back banded (for pre-hab) 1x65 RP
          60’ wo +15’ CARDIO LISS
          Notes: today weights was “heavy”, bad work capacity for this WO.

          Day after
          60’ light (3,6 speed) morning cardio fasted
          60’ light (3,4 speed) afternoon

          C.
          ANDERSON SQUAT 3 set rep goal 6-8 rest 3-5 min
          68kg8 (attg) 62kgx9 (attg) 56kgx10 (attg)
          W. CHINS 3 set rep goal 6-8 rest 3min
          BW+24kgx7 Bw+16kgx8 BW+8kgx10
          NO ACCESSORIES
          Last edited by Tobito; 04-03-2018, 01:19 PM.

          Comment


          • #20
            Originally posted by Tobito View Post
            WEEK XI
            A.
            SUMO DL with belt 3 set rep goal 6-8 rest 5 min
            90kgx6 (good form)
            82kgx7
            74kgx9 (very good)

            OHP 46kgx6  stalling 44kgx7 36kgx11
            SS rest 2 min
            SEAL ROW 74kgx8 70kgx8 66kgx8
            Crunch 15kgx8
            reverse hypers 2x10
            Stretching low back
            During wo: Metallica – Whiplash; Metallica – Blackened; Metallica - For Whom The Bell Tolls; Iron Maiden - Hallowed Be Thy Name
            Notes: not bad cause I slept only 5 hours. OHP feels heavy then I dropped to 36kg instead of 42kg to deload the movement

            DAY after
            60’ light (3,6 speed) morning cardio fasted
            60’ light (3,4 speed) afternoon

            B.
            DECL. BENCH PRESS 3 set rep goal 6-8 rest 5 min
            86kgx7 (8 reps but last with bad form, then I consider 7reps) 82kgx7 78kgx7 (3 mins)
            INCL. 30° DB BENCH 3 set rep goal 6-8 rest 5 min
            33+33kgx6 31+31kgx7 29+29kgx7 (5 mins)
            BB POWER CURLS 3 set rep goal 8-12
            38kgx10 34kgx11 30kgx11
            SS rest 2 min
            DB Kickback 3 set rep goal 8-12
            17+17x12 15+15kgx14 13+13kgx14
            Over& back banded (for pre-hab) 1x65 RP
            60’ wo +15’ CARDIO LISS
            Notes: today weights was “heavy”, bad work capacity for this WO.

            Day after
            60’ light (3,6 speed) morning cardio fasted
            60’ light (3,4 speed) afternoon

            C.
            ANDERSON SQUAT 3 set rep goal 6-8 rest 3-5 min
            68kg8 (attg) 62kgx9 (attg) 56kgx10 (attg)
            W. CHINS 3 set rep goal 6-8 rest 3min
            BW+24kgx7 Bw+16kgx8 BW+8kgx10
            NO ACCESSORIES
            Are you doing cardio twice a day on your off days? And I really like the addition of what music you got going for your workouts

            Comment


            • #21
              I'm not doing always cardio twice a day on my off days; I'm aiming to do a daily 10,000-step target, then only certain days I need to do my cardio twice.

              Comment


              • #22
                WEEK XII
                A.
                SUMO DL with belt 3 set rep goal 6-8 rest 3 min
                90kgx8 (very good form)
                82kgx8
                74kgx8
                OHP 46kgx7 44kgx7 42kgx7
                SS rest 2 min
                SEAL ROW 76kgx6 72kgx6 68kgx7
                Crunch 15kgx12
                reverse hyper 3x10
                Stretching low back
                During wo: Iron Maiden - Aces High, Iron Maiden - The Trooper, Iron Maiden - Run To The Hills, Megadeth - Holy Wars...The Punishment Due, Slayer - Raining Blood, Metallica - Whiplash

                day after
                60’ light (3,6 speed) morning cardio fasted
                60’ light (3,6 speed) afternoon

                B.
                DECL. BENCH PRESS 3 set rep goal 6-8 rest
                86kgx8 82kgx7 78kgx8 noticeable pump (3 mins)
                INCL. 30° DB BENCH 3 set rep goal 6-8 rest
                Not paused 33+33kgx7
                Paused 31+31kgx5 29+29kgx5 (3 mins)
                Here new tool in “light” sets to strengthen the bottom of my DB press
                BB POWER CURLS 3 set rep goal 8-12
                38kgx11 34kgx12 30kgx11
                SS rest 2 min fra sets
                DB Kickback 3 set rep goal 8-12
                19+19x8 17+17kgx 15+15kgx13
                Crazy arms pump
                Over& back banded (for pre-hab) 1x68 RP
                60’ wo +15’ CARDIO LISS
                DURING WO: Metallica - Nothing else matter, Metallica Enter sandman, Metallica Fade to Black, Slayer - Seasons In The Abyss. Cemetery Gates – Pantera, In My Darkest Hour - Megadeth

                day after
                60’ light (3,8 speed) morning cardio fasted
                40’ light (3,8 speed) afternoon

                C.
                Reverse hyper 3x10 WU
                ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
                70kg7 (parallel) 64kgx9 (attg) 58kgx11 (attg)
                Very very good
                W. CHINS 3 set rep goal 6-8 rest 3min
                BW+24kgx8 Bw+16kgx10 BW+8kgx13
                DONKEY CALF RAISES SINGLE 1 Set rep goal 20 (Rest-pause 10” rest)
                47kgx20 RP
                LEG RAISES 9kgx9
                45’ WO+ 20 Cardio LISS

                Comment


                • #23
                  WEEK XIII
                  A.
                  SUMO DL with belt 3 set rep goal 6-8 rest 3 min
                  92kgx8 (good form. Shit! Really good. Same reps but up 2 kilos)
                  84kgx8
                  76kgx9

                  OHP 46kgx8 44kgx8 42kgx7
                  SS rest 2 min
                  SEAL ROW 76kgx7 72kgx8 68kgx8

                  Crunch 17kgx13

                  reverse hyper 2x10with no weight, 3kgx10 3kgx8 (1 min rest)
                  Stretching low back
                  During wo: Black Sabbath-war pigs, Judas Priest- Firepower; Judas Priest- Children of the sun;¸Pantera- Walk; DIO- Holy diver; Metallica-Sad but true¸Iron Maiden - Fear Of The Duck (Dark lol)
                  Note: it’s really hard to squeeze more reps in the OHP after heavy DL cause my legs was so weak.

                  day after
                  50’ light (3,6 speed, 1.0 incl.) morning cardio fasted
                  60’ light (3,8 speed) afternoon

                  B.
                  side lateral DB raises - two sets of 15 reps, moderate weight mainly to warm up the joints
                  +++
                  front/lateral DB raises - 15 reps immediately after each set of side laterals

                  DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
                  88kgx7 84kgx8 80kgx9 really hard sets

                  INCL. 30° DB BENCH 3 set rep goal 6-8 rest 3 mins
                  Not paused 33+33kgx7 (same reps of last week…)
                  Paused 31+31kgx5 (same reps of last week…)
                  Paused 29+29kgx6 (+1 rep…)

                  BB POWER CURLS 3 set rep goal 8-12
                  38kgx12 34kgx12 30kgx13
                  SS rest 2 min fra sets
                  DB Kickback 3 set rep goal 8-12
                  19+19x13 17+17kgx14 15+15kgx15

                  Over& back banded (for pre-hab) myo-reps 30+10+10+10+10+10+9
                  60’ wo +30’ CARDIO LISS

                  C.
                  ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
                  70kgX9 with belt (parallel) 64kgx10 with belt (attg) 58kgx11 (attg) no belt

                  W. CHINS 3 set rep goal 6-8 rest 3min
                  BW+25kgx6 Bw+17kgx8 BW+9kgx12
                  No more gas for accessories lift today.
                  40’ WO+ 30 Cardio LISS

                  Comment


                  • #24
                    I became a member of the 550 lbs club on 7-8 rm in Squat, Deads and Bench.

                    Comment


                    • #25
                      well done

                      Comment


                      • #26
                        Thanks mate!

                        Comment


                        • #27
                          WEEK XIV
                          A.
                          SUMO DL with belt 3 set rep goal 6-8 rest 3 min
                          94kgx7
                          86kgx8
                          78kgx9

                          OHP 48kgx6 46kgx6
                          SS rest 2 min
                          SEAL ROW 76kgx5 62kgx11 (deload)

                          Crunch 19kgx14
                          reverse hyper Bwx10r 3kgx10 3kgx10 3kgx9 (1 min rest)
                          Stretching low back


                          B
                          side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
                          +++
                          front/lateral DB raise - 15 reps immediately after each set of side laterals

                          DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
                          88kgx8
                          80kgx8 (paused)
                          72kgx8 (paused)

                          INCL. 30° DB BENCH 3 set rep goal 6-8 rest 3 mins
                          Not paused 33+33kgx6 (-1 rep of last week…)
                          Then 1 pump set to deload this movement 27+27kgx10r

                          BB POWER CURLS with straps 3 set rep goal 8-12
                          40kgx9 36kgx10 32kgx11 (no straps)
                          SS rest 2 min
                          DB Kickback 3 set rep goal 8-12
                          21+21x8 19+19kgx11 17+17kgx14

                          Over& back banded (for pre-hab)
                          myo-reps 30+10+10+10+10+10+10+10=100’s

                          During: Metallica- Am I Evil?; Metallica - Seek and Destroy; Metallica - Wherever I May Roam; Ozzy Osbourne Crazy train
                          Notes: 10% drop on the subsequents sets of BP, no more 5% cause progress going to stall. INCL DB PRESS don’t progress from 3 weeks, I don’t like this.60’ wo +30’ CARDIO LISS


                          C

                          ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
                          72kgX8 with belt (parallel. +2kg and same reps)
                          66kgx10 with belt (attg)
                          60kgx11 (attg) belt

                          W. CHINS 3 set rep goal 6-8 rest 3min
                          BW+25kgx7
                          Bw+17kgx8
                          BW+9kgx13

                          DONKEY CALF RAISES 1 set of 8-12 reps to failure, rest 90 seconds and perform 1 set of 20 reps to failure , tempo is 5" eccentric , 10" stretch , 1" concentric
                          35kgx9
                          25kgx20 (not good on low back)
                          LEG RAISES 9kgx10
                          60’ WO
                          Last edited by Tobito; 04-24-2018, 09:57 AM.

                          Comment


                          • #28
                            WEEK XV
                            A.
                            SUMO DL with belt 3 set rep goal 6-8 rest 3 min
                            94kgx8
                            86kgx8
                            78kgx8

                            OHP 48kgx7 46kgx6
                            SS rest 2 min
                            SEAL ROW 76kgx7 72kgx7
                            Crunch 19kgx19
                            reverse hyper 3kgx10 4 sets (1 min rest)
                            Stretching low back


                            B
                            side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
                            +++
                            front/lateral DB raise - 15 reps immediately after each set of side laterals
                            20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 160r

                            DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
                            90kgx6
                            82kgx6 (paused)
                            74kgx7 (paused)

                            INCL. 30° DB BENCH upping reps range to 8-10 and only 2 sets
                            Not paused 33+33kgx8 (+2 reps)
                            Paused 29+29kgx6r

                            BB POWER CURLS with straps muscle rounds 36kgx4+4+4+4+4+3

                            DB Kickback muscle rounds 19+19kgx4+4+4+4+4+4
                            Band pull apart 25r
                            60’ wo +30’ CARDIO LISS
                            NOTES: MR’s instead pure Reverse pyramid sets cause Weight was taxing CNS and Lower back. I feel not drained like I was in the last couple of “B” session; my shoulders feel great after broomstick work.

                            C
                            ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
                            74kgX8 with belt (parallel) I felt strong here
                            66kgx10 with belt (attg)
                            60kgx11 (attg) belt

                            W. CHINS 3 set rep goal 6-8 rest 3min
                            BW+25kgx10
                            Bw+17kgx10
                            BW+9kgx15

                            STANDING CALF RAISES 1-LEG 1 set of 8-12 reps to failure, rest 90 seconds and perform 1 set of 20 reps to failure , tempo is 5 second eccentric , 10 second stretch , 1 second concentric
                            45kgx8 30kgx20

                            LEG RAISES 20-30 RP 9kgx27
                            60’ WO

                            Comment


                            • #29
                              A
                              SUMO DL with belt 3 set rep goal 6-8 rest 3 min
                              98kgx6
                              88kgx7
                              78kgx9

                              OHP 48kgx8 42kgx8
                              SS rest 2 min
                              SEAL ROW 76kgx7 68kgx7
                              Crunch 20-30 RP 19kgx28
                              reverse hyper 3kgx10 2 sets 4kgx10 4kgx10 (1 min rest)
                              Stretching low back

                              B
                              side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
                              +++
                              front/lateral DB raise - 15 reps immediately after each set of side laterals

                              20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 200r

                              DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
                              90kgx7
                              82kgx7 (paused)
                              74kgx8 (paused)

                              INCL. 30° DB BENCH 2 set rep goal 8-10 rest 3 minss
                              Not paused 33+33kgx8
                              25+25kgx11r piston like

                              BB POWER CURLS with straps muscle rounds 36kgx4 6 sets
                              DB Kickback muscle rounds 21+21kgx4+4+4+4+4+2
                              Band pull apart 25r
                              60’ wo

                              C
                              ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
                              76kgX7 with belt (parallel)
                              68kgx10 with belt (attg)
                              60kgx12 (attg) belt

                              W. CHINS 3 set rep goal 6-8 rest 3min
                              BW+27kgx7
                              Bw+18kgx10
                              BW+9kgx12
                              40’ WO
                              NOTES: No calf raises cause my Knees was little sore.

                              Comment


                              • #30
                                Just looked up Anderson Squats. They look cool, and I'll be doing them either tonight or tomorrow depending if I can get in the gym tonight.

                                I been looking to use more free weights on my quads, because I have had some knee pain from machines. I see you have knees issues too, but I don't think it's from the Anderson Squats, but a form issue. I always stick to a wider stance with toes out 30 degrees, and make sure to lower the negative under pure control. When I do these, I'll lower it so slowly that the pins won't make much noise.
                                Last edited by andishehhank; 05-06-2018, 06:21 PM.

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