daniel mason
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| posted on 3/1/13 at 01:53 PM |
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my 2013 training log starts here
i am going to start my training log on here and update each workout so i can keep a log of all times,weights,reps etc. and look back on them to see my
gains.
1st thing is im not overly fit but fairly fit. used to play loads of football until i did the cruciate,and since then slow progress.
im 5'10" and 12st7 as of today.
my 1x rep maxes are as follows
bench 110kg
s press 60kg
squat 80kg (low as my knee is not strong)
dedlift 125kg
my aims by 2014 are;
bench 140kg
press 85kg
squat 100kg
deadlift 175kg
i sterted wendler strength a few months back but didnt really stick to it and also do crossfit but not seriously. i intend on implementing both a lot
more serious and today i started getting myself back into training after 2 weeks off gym and a week of sicknes but here goes.
500m run as warmup
500m row as warmup with 1st 100 arms only,2nd 100 legs only, last 300 both
10 minutes stretching.
weights were light today
3 sets of 60kg bench press x 12 reps,
3 sets of 60kg push press x 1 rep
2 sets max rep pullups
then as crossfit was a rest day on main page i did a modified 'helen' from 2 days ago
3 rounds as fast as possible of;
400m run
21x 20kg dumbbell swings
12x 60 kg lat pulls (pull ups if possible)
time was 14.28
[Edited on 3/1/13 by daniel mason]
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richardh
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| posted on 3/1/13 at 02:02 PM |
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Hate to ask but you might need to take account of your age, cardio max intake etc etc
Being in the 40+ category i had to change my expectations a bit 
Time for a change!
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daniel mason
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| posted on 3/1/13 at 02:05 PM |
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31 years young mate. got plenty of time yet!
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richardh
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| posted on 3/1/13 at 02:08 PM |
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physical peak is supposed to be at 32 for a male "allegedly" so you aint got long. lol
and its a very quick slippery slope towards 40 and after 40 i'll let you know in march once ive hit 41
Time for a change!
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owelly
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| posted on 3/1/13 at 02:29 PM |
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I'm unsure why you'd be posting this on here?! I know this is the 'Non-car chat' but you'd be better off using one of
the many online fitness sites. I've coninued with http://www.fatsecret.co.uk/ to aid my weightloss/fitness regime!
http://www.ppcmag.co.uk
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daniel mason
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| posted on 3/1/13 at 05:02 PM |
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just incase anyone wants to follow,or needs advice. i thought it was as good a place as any to keep a record. the fitness sites seem full of people
trying to embarrass or get one over on each other
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mark chandler
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| posted on 3/1/13 at 09:11 PM |
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Cannot see any harm in this, it is non car chat after all.
I will hit 50 this year, used to do a few weights when in my late teens, started working rota and that all stopped, my max bench then was 250lb once
off, decided to restart about 6 months ago and feel much better for it.
Reason for starting again, mostly because I started struggling lifting and doing general things that would have been easy 20 years ago leading to a
feeling that I was letting myself fail before my time, simple things like lifting wheels onto car studs when jacked up catch you out.
I tried my old weight regimes, 12 reps, increase weight drop to 10 reps then finish by increasing weight again to 8 reps, although seeing good gains
this resulted in joint ache so I have moved to the 5/3/1 routine which is much better.
Warm up, 20 reps 1/2 my max lift load, followed by 15 reps adding 5kg, drop to 10' another 5kg then do the 5/3/1 so jump to maybe 85% of my max
lift and do 5 add 5kg do 3 then another 5kg and 1 lift waiting less than 1 minute between reps through all of this.
This has given me good fitness and strength gains without the joint ache
I try and go every 3 days minimum and have now improved my overall strength in the last 6 months by 25%, no where near what I could do at 20 but it
does make me much more useful.
Started weighing 13 stone 8lb dropped to high 12's now back to 13 stone 3lb with a better shape.
My max lift is now probably around 100kg bench, 5'9" high.
I also swim a few lengths after each session as this really stretches the muscles out.
[Edited on 3/1/13 by mark chandler]
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daniel mason
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| posted on 3/1/13 at 10:08 PM |
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good work mark. i do the wendler 5-3-1 and assistance work, then the daily crossfit workout which are tough.
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johnny chimpo
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| posted on 4/1/13 at 12:25 AM |
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I think it's good that you've put a thread up on this especially as we're the same age I'm a tad lighter but a bit smaller
aswell and it gives me something to compare my workout and progress against. I started going to the gym at the beginning of December.
I will post my workout up on here tomorrow, too tired to try and think what I've been doing just now ( was in the gym at 9 this morning lol).
Have you been taking any protein? I've started taking whey protein this week Nader advice from my regular gym attending mates.
**edit that - just realised I'm 32 going on 33.... Haha where did the last year and a half go!**
[Edited on 4/1/13 by johnny chimpo]
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daniel mason
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| posted on 4/1/13 at 09:35 AM |
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hi there. i dont take any supplements at all and try to eat strict paleo 6 days a week so no processed foods at all.
no chocolate,crisps,chips,pasta,rice,bread,fizzy pop etc
lots of fruit,veg,nuts,eggs,meat,root vegetables like sweet potato,water.
start your own thread mate so we can browse through without looking for pages and pages on one thread
one thing i would say is i would recommend doing a strength programme with relatively high weight like wendler 5-3-1 then something like crossfit or
circuit training after it.
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woodster
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| posted on 4/1/13 at 09:32 PM |
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quote:
Originally posted by richardh
physical peak is supposed to be at 32 for a male "allegedly" so you aint got long. lol
and its a very quick slippery slope towards 40 and after 40 i'll let you know in march once ive hit 41
I'm 50 in July and I'm still quite happily deadlifting 200kilos twice a week .... I've been a gym rat from 23, i was painfully
skinny as a kid, at my heaviest I was 18 stone and squating 180 kilos for reps .... I couldn't live without the gym 3 times a week, I've
just got my 14 year old daughter into it .... Good luck with your goals and keep us posted with the progress 
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daniel mason
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| posted on 7/1/13 at 09:21 PM |
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mon. 07/01/13 WENDLER BENCH 5,ASSISTANCE WORK AND CROSSFIT FRAN! KILLER
WARMUP; 1.5 K RUN 07.00 MINUTES
10 MINS STRETCHING
WENDLER BENCH;
60KG X 12 WARMUP SET
70KG X 5 REPS
80KG X 5 REPS
90KG X 5 REPS (FALIURE)
60KG X 12 WARM DOWN
INCLINE BELL PRESS
30KG BELLS X 8 REPS
20KG BELLS X 12 REPS
20KG BELLS X 10 REPS
CABLE CROSSOVER MACHIN FLYES;
15KG X12 REPS
15KG X12 REPS
15KG X12 REPS
CROSSFIT FRAN (MODIFIED WEIGHT) 20KG THRUSTERS (FRONT SQUAT - SHOULDER PRESS) TO PULLUPS
21X THRUSTERS
21X PULLUPS
15X THRUSTERS
15X PULLUPS
9X THRUSTER
9X PULLUP
10.06 MINUTES. AND RUINED!
AB CRUNCHES 2 X 25
LEG RAISE 1 X 20
[Edited on 9/1/13 by daniel mason]
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daniel mason
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| posted on 8/1/13 at 09:08 PM |
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tues 08/01/13 WENDLER S PRESS 5, LIGHT JOGGING
WARMUP. SLOW 1K RUN 06.00 MINS @10KPH
10 MINS STRETCHING
WENDLER SHOULDER PRESS
30KG WARMUP X 10
42.5KG X 5 REPS
47.5KG X 5 REPS
52.5KG X 7 REPS (faliure)
40KG WARM DOWN X 8
WENDLER SHRUGS
70KG X 5 REPS
80KG X 5 REPS
90KG X 8 REPS (faliure)
BELL SIDE RAISES
10KG X 10 REPS
10KG X 10 REPS
1K RUN @10KPH WARM DOWN 06.00 MINS.
10 MINS STRETCHING
#NO CROSSFIT AS LEGS ARE STILL DESTROYED FROM FRAN YESTERDAY#
[Edited on 9/1/13 by daniel mason]
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daniel mason
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| posted on 12/1/13 at 04:12 PM |
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1K RUN WARMUP. 5.00 MINS
10 MINS STRETCHING + MOBILITY WORK
WARMUP;
AIR SQUAT X 5 REPS
20 KG OVERHEAD SQUAT X 5 REPS
20 KG FRONT SQUAT X 5 REPS
WENDLER 5 FRONT SQUAT.
40KG X 5 REPS
45KG X 5 REPS
50KG X 7 REPS
ASSSITANCE WORK
3X BACK EXTENSION SETS X 15 REPS
CROSSFIT 05/01/13 OVERHEAD SQUATS 5 INCREASING SETS OF 3 REPS
20KG X3
22.5KG X3
25KG X3
27.5KG X3
30KG X 3
CROSSFIT 08/01/13 5X SINGLE REP INCREASING SPLIT JERK
40KG
45KG
50KG
55KG
60KG
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daniel mason
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| posted on 14/1/13 at 10:34 PM |
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1 k warmup run 5.00 mins
10 mins stretching.
WENDLER 5 DEADLIFT
70KG WARMUP X 8 REPS
90KG X 5 REPS
100KG X 5 REPS
110KG X 5 REPS (faliure)
60kg x 10 reps warmdown
LAT PULL DOWNS
75KG X 6 REPS
80KG X 6 REPS
80KG X 6 REPS
BENT OVER REAR RAISES. DUMBBELLS
4KG X 12 REPS
4KG X 12 REPS
4KG X 12 REPS
3 CYCLES OF
5X PULLUPS
10X PRESS UPS
15X AIR SQUATS.
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daniel mason
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| posted on 15/1/13 at 09:10 PM |
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1.5k warmup 8.30mins
10 mins stretching
WENDLER 3 BENCH
60kg X 10 REPS WARMUP
80KG X 3 REPS
90KG X 3 REPS
100KG X 3 REPS
60KG X 15 REPS WARMDOWN.
MACHINE CHEST PRESS
73 KG X 10 REPS
79KG X 8 REPS
86KG X 6 REPS
CROSSFIT 06/01/13 'CINDY' AS MANY ROUNDS AS POSSIBLE IN 20 MINS OF
5 X PULL UPS
10 X PRESS UPS
15 X SQUATS
IN 20 MINS I GOT 15 ROUNDS PLUS 4 PULLUPS. VERY TOUGH THIS WAS.IT WAS MY FIRST TIME DOING IT!
AB WORK. LEG RAISES
500M RUN WARMDOWN
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daniel mason
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| posted on 16/1/13 at 10:04 PM |
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1k warmup. 5.15 mins
10 mins stretching
WENDLER 3 SHOULDER PRESS;
20KG X 12 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 6 REPS (faliure)
30KG X 12 REPS WARMDOWN
SHRUGS
80KG X 10 REPS
80KG X 10 REPS
80KG X 10 REPS
DUMBBELL SIDE RAISES
12KG BELLS X 10 REPS
12KG BELLS X 10 REPS
12KG BELLS X 10 REPS
6 X HANGING KNEES TO ELBOWS
6 X HANGING LEG RAISES
500M RUN WARM DOWN
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monck
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| posted on 16/1/13 at 10:38 PM |
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Good luck with your plan ...
140KG Bench ... Hmmm rather you than me
Im 21 , managed 120kg bench last summer not done it since mind ...
Pepole that say its over are 40 are mad.. My freinds old mans 50+ hes been in and out of the gym all his life and still comes in and shows all us
young ones up !!! And he not just a beefer he still looks in great shape also.... Ovisly he picks up injurys more easyer now but hes not out of place
there ....
Ryan
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daniel mason
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| posted on 17/1/13 at 08:41 PM |
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120KG BENCH IS PRETTY IMPRESSIVE.
2K ROW WARMUP 8.55 MINS (LEVEL 10 ON CONCEPT 2 ROWER)
10 MINS STRETCHING
WENDLER 3 FRONT SQUAT
30KG X 10 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 5 REPS (faliure)
30KG X 8 REPS WARMDOWN
SEATED LEG PRESS
45KG X 12 REPS
45KG X 12 REPS
45KG X 12 REPS
RDL'S
50KG X 10 REPS
50KG X 10 REPS
50KG X 10 REPS
6 X KNEES TO ELBOWS
15 X BOX JUMPS (20" BOX)
500M RUN WARMDOWN
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sdh2903
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| posted on 17/1/13 at 08:44 PM |
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Jesus I'm tired just reading that!! Must get back in the gym............
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franky
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| posted on 17/1/13 at 09:02 PM |
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quote:
Originally posted by daniel mason
120KG BENCH IS PRETTY IMPRESSIVE.
2K ROW WARMUP 8.55 MINS (LEVEL 10 ON CONCEPT 2 ROWER)
10 MINS STRETCHING
WENDLER 3 FRONT SQUAT
30KG X 10 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 5 REPS (faliure)
30KG X 8 REPS WARMDOWN
SEATED LEG PRESS
45KG X 12 REPS
45KG X 12 REPS
45KG X 12 REPS
RDL'S
50KG X 10 REPS
50KG X 10 REPS
50KG X 10 REPS
6 X KNEES TO ELBOWS
15 X BOX JUMPS (20" BOX)
500M RUN WARMDOWN
Do you understand how concept 2 rowers work? its not level of difficulty from 1-12 etc...
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daniel mason
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| posted on 17/1/13 at 09:14 PM |
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im fully aware of how they work. been rowing on them for 10 years!
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franky
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| posted on 17/1/13 at 10:02 PM |
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quote:
Originally posted by daniel mason
im fully aware of how they work. been rowing on them for 10 years!
Cool, just wondered why do you'd set it at 10?
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daniel mason
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| posted on 18/1/13 at 07:08 AM |
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more resistance on legs and lower back as i was training legs and not cardio!
wanted muscle fatigue over cardio work so did 2k.
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daniel mason
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| posted on 21/1/13 at 10:21 PM |
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tonight was wendler 3 deadlift. back work.
1k run warmup 5.30 mins
10 mins stretching
deadlift
60kg x 8 reps warmup
95kg x 3 reps
105kg x 3 reps
115kg x 6 reps (faliure)
80kg x 8 reps warmdown
seated row
70kg x 10 reps
75kg x 8 reps
80kg x 8 reps
dead hang pullups
8reps
6 reps
6 reps
2 handed dumbbell swings
1 set of 12 reps @20kg
15 minute random hill run on treadmill. level 10 @10kph and 9.5kph
60 x ab crunches
5 x L-sit holds
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