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    14th June 2016 :

    Military Press and Pull ups, two of my weakest lifts. No cardio but planning on doing a lot tomorrow and taking a break from the iron.

    Seated Military Press sup with Close Grip Pull Ups :

    1 x 5 55kg
    1 x 5 bdwt

    1 x 5 65kg
    1 x 5 (+5kg)

    1 x 5 70kg
    1 x 5 (+15kg)

    1 x 5 80kg
    1 x 5 (+15kg)

    1 x 5 82kg
    1 x 5 (+15kg) with 2 negetives

    1 x 10 60kg
    1 x 10 bdwt

    Dips sup with Deadhangs :

    1 x 5 bdwt
    1 x 54 seconds bdwt (102kg)

    1 x 5 (+7.5kg)
    1 x 49 seconds (+7.5kg)

    1 x 5 (+15kg)
    1 x 51 seconds (+15kg)

    1 x 5 (+30kg)
    1 x 36 seconds (+30kg)

    1 x 5 (+30kg)
    1 x 34 seconds (+30kg)
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    Nice press
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    16th June 2016 :

    Morning

    17 mile bike ride (consider this more as enjoyment than a gruelling conditioning workout but still beneficial )

    Afternoon

    Stretching plus 1 x 400m warm up

    100m Sprints (no starting blocks, garden surface) :

    12:87
    12:16
    12:10
    12:41
    12:19
    12:03 (was dead at this point yet still managed to hit a PR from a standing start?! Definitely need to rethink my technique )

    50m Log Sprints (sprints with what I estimate to be a 60kg log on my shoulder - will weigh it tomorrow. Similar to a fireman's carry sprint but with a log instead, which hurts your shoulder more :mad:) :

    15:03
    14:73
    14:75

    Overall happy with the PR but would like to get my 100m time under 12 seconds on a consistent basis.
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    June 17th 2016 :

    Felt knackered before I even set foot into the gym, and it didn't help that today was deadlift day.

    Deadlift :

    1 x 5 85kg
    1 x 5 115kg
    1 x 5 140kg
    1 x 5 175kg
    1 x 3 190kg
    1 x 2 200kg
    1 x 2 200kg
    1 x 5 175kg
    1 x 5 175kg

    Dumbbell Row sup with Farmers Walk :

    1 x 8 50kg
    1 x 8 60kg
    1 x 8 65kg
    1 x 8 65kg
    1 x 8 70kg
    1 x 8 70kg
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    June 19th 2016 :

    Morning

    20 mile cycle

    Afternoon

    1 x 1.6 miles 12,56,25
    1 x 1.6 miles 11,54,59
    1 x 1.6 miles 11,25,25

    Hopefully this will help my sleep for tomorrow's exam
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    PS Reviewer
    Good luck

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    Post is a day late, one week to go.

    Trying something new this week to hopefully confuse the body thereby achieve the best possible scenario; a natty vegan bodybuilding 'bro' split consisting of chest + tris, back + bi's, legs and shoulders + tris. Aiming to stimulate but not annihilate the muscles during this phase as I need them to be fresh for the more important two days of strength training to follow afterwards. These will involve my four favourite lifts; the conventional deadlift and dips on day 1, back squats and pull ups on day 2.

    21st June 2016 :

    Morning

    Flat Dumbbell Press :

    1 x 6 25kg
    1 x 6 35kg
    1 x 6 42.5kg
    1 x 6 47.5kg
    1 x 5 50kg
    1 x 5 47.5kg
    1 x 8 35kg
    1 x 8 40kg
    1 x 8 35kg

    Incline Barbell Press :

    1 x 5 40kg
    1 x 8 60kg
    1 x 8 70kg
    1 x 7 70kg
    1 x 6 80kg

    Cables Flies sup with Explosive push ups :

    1 x 10 35kg
    1 x 10 45kg
    1 x 10 45kg

    Afternoon

    Sprinting, Agility work and Plyometrics!

    Warm Up :

    Explosive Box Jumps x 25
    Classic Burpees x 25
    Hanging Leg Raises x 25

    Agility Drills :

    5m x 5m Cone Square

    100m Sprints :

    Wow.. decided to give the standing start a go, times went through the roof! Technique for crouched starts must be way off..

    12:53
    11:65
    11:54
    11:50
    11:88
    12:15
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    23rd June 2016 :

    Morning

    **Lower Body Mobility Warm Up**

    Front Squats :

    1 x 5 85kg
    1 x 5 115kg
    1 x 5 130kg
    1 x 5 145kg
    1 x 5 145kg
    1 x 5 145kg
    1 x 10 85kg
    1 x 8 100kg
    1 x 8 100kg
    1 x 6 115kg

    Leg Extensions sup with Leg Curls :

    3 x 15 (buying time; keep the muscles warm whilst waiting for the leg press machine)

    Leg Press :

    1 x 10 175kg
    1 x 10 225kg
    1 x 10 275kg
    1 x 10 325kg
    1 x 10 325kg

    Afternoon

    5km on the Concept 2
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    24th June 2016 :

    Morning

    Trained with my bro today. Cycled to the gym (18.4 miles there and back).

    Push Press :

    1 x 8 30kg
    1 x 8 55kg
    1 x 7 70kg
    1 x 7 85kg
    1 x 6 85kg
    1 x 5 87.5kg
    1 x 10 70kg
    1 x 10 70kg

    Dumbbell Arnold Press :

    1 x 12 20kg
    1 x 12 20kg
    1 x 12 22.5kg
    1 x 10 25kg
    1 x 9 25kg

    Upright Row sup with Side Lateral :

    1 x 10 50kg
    1 x 10 7.5kg

    1 x 10 60kg
    1 x 10 7.5kg

    1 x 10 60kg
    1 x 10 10kg

    1 x 10 60kg
    1 x 10 10kg

    Smashed all of that within 45 minutes with the help of a fair bit of spotting, especially on the Arnold presses.

    Afternoon

    25.4mile cycle
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    27th June 2016 :

    Penultimate workout before travel. Felt fresh and decided to do some heavy deadlifts because who doesn't love a sore back and thighs? Ended up hitting a PR too

    Deadlifts :

    1 x 8 30kg
    1 x 6 85kg
    1 x 6 115kg
    1 x 6 145kg
    1 x 5 170kg
    1 x 5 193kg (flew up so I decided to go for the double hundred)
    1 x 4 200kg PR
    1 x fail 205kg :mad:
    1 x 5 145kg (speed sets)
    1 x 5 145kg
    1 x 5 145kg
    1 x 5 145kg

    Dumbbell Row :

    1 x 8 45kg
    1 x 8 47.5kg
    1 x 8 52.5kg
    1 x 8 52.5kg
    1 x 8 55kg

    Lat Pull Down :

    1 x 10 60kg (neutral grip)
    1 x 10 65kg
    1 x 10 65kg
    1 x 8 70kg
    1 x 8 70kg
    1 x 10 70kg (underhand)
    1 x 10 70kg (underhand)

    Looking forward to tomorrow; my last proper training session on English soil for a while
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    21st April 2017 :

    Well it's been a while. Let's post some 1RM's for lolz. Maybe I'll do this every 3 months or so depending how often I'm on here.

    Back Squat : 212.5kg
    Deadlift : 252.5kg
    Flat Bench : 137.5kg
    100m : 11:12

    Current weight 105.1kg at around I'd say 20% bf.
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    (Original post by TheFarmerLad)
    21st April 2017 :

    Well it's been a while. Let's post some 1RM's for lolz. Maybe I'll do this every 3 months or so depending how often I'm on here.

    Back Squat : 212.5kg
    Deadlift : 252.5kg
    Flat Bench : 137.5kg
    100m : 11:12

    Current weight 105.1kg at around I'd say 20% bf.
    Ooo very nice. Should post regular sessions again
 
 
 
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