Nightbird's Log
Moderators: Mighty Jalapeno, Moderators General, Prelates
Nightbird's Log
Since I recently got tired of posting logs on meathead forums (too much dick waving & man card bravado), I figured I'd see if I have the nerve to post here consistently. I'm in my late twenties (will post once the big 3-0 comes rolling along) working on my MA thesis in English literature, with plans to go into primary school teaching eventually (which I've done in the past and it went well). I used to be incredibly skinny (like, 60kg/125lbs at 1,80/5'11) until I found strength training three and a half years ago while being stranded and recently made single in London. Since then, I've worked my way up to 75kg/165 and somewhat acceptable numbers in the weight room. Other sports interests include parkour (2010-2012 mostly), jiu jitsu (2011-2013) and muay thai (on and off); I also play in two bands (apparently I'm a good guitar player). Right now, I'm in the process of moving to a new flat and finding it hard to get enough time & sleep, so all martial arts training is on ice.
I'm currently running a program called Madcow intermediate 5x5. It has you in the weight room 3x/week, squatting each day (heavy/light heavy) and then do bench presses and rows on Monday and Friday and overhead presses and deadlifts on Wednesday. I also throw in a bit of fluff at the end the session for 5-10 minutes, you'll see. Anyone who's interested may want to check out this link: http://www.jcdfitness.com/2010/02/bill- ... -training/
Anyway, here we go.
I'm currently running a program called Madcow intermediate 5x5. It has you in the weight room 3x/week, squatting each day (heavy/light heavy) and then do bench presses and rows on Monday and Friday and overhead presses and deadlifts on Wednesday. I also throw in a bit of fluff at the end the session for 5-10 minutes, you'll see. Anyone who's interested may want to check out this link: http://www.jcdfitness.com/2010/02/bill- ... -training/
Anyway, here we go.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 7-7-14, 2:20pm
Entered the Gym feeling hopeful and anxious as I'm in week five of the current cycle. This means that I will start to attempt weights that are heavier than I'm used to (the first four weeks have you move up to your maxes so they're more of a break in period.
hang snatches: 35kx3x3
I recently started doing these because I love the way olympic lifts look and I want to learn them. They're also a good warm up.
back squats: 5x60, 70, 80, 90, 4x97.5, 1x 97.5
Aww crap. I thought I had it in me to get the last rep but then I couldn't get out of the bottom... No worries, I didn't get hurt (thank you for being there, power rack). Waited for one minute and then redid the last rep.
bench press: 5x20, 45, 52.5, 60, 65, 3x72.5, 2 forced reps added
I had a spotter who is a big believer in HIT training so I got the first three on my own and then did two ugly, slow reps with him pulling the bar up. Not recommended. The last one took AGES.
pendlay row: 5x40, 47.5, 52.5, 60, 67.5
Well, at least one lift that I managed to finish.
back extensions with 27k: 3x12
stall bar leg raises: 3x12
In and out in about 70 minutes including the warm up.
Entered the Gym feeling hopeful and anxious as I'm in week five of the current cycle. This means that I will start to attempt weights that are heavier than I'm used to (the first four weeks have you move up to your maxes so they're more of a break in period.
hang snatches: 35kx3x3
I recently started doing these because I love the way olympic lifts look and I want to learn them. They're also a good warm up.
back squats: 5x60, 70, 80, 90, 4x97.5, 1x 97.5
Aww crap. I thought I had it in me to get the last rep but then I couldn't get out of the bottom... No worries, I didn't get hurt (thank you for being there, power rack). Waited for one minute and then redid the last rep.
bench press: 5x20, 45, 52.5, 60, 65, 3x72.5, 2 forced reps added
I had a spotter who is a big believer in HIT training so I got the first three on my own and then did two ugly, slow reps with him pulling the bar up. Not recommended. The last one took AGES.
pendlay row: 5x40, 47.5, 52.5, 60, 67.5
Well, at least one lift that I managed to finish.
back extensions with 27k: 3x12
stall bar leg raises: 3x12
In and out in about 70 minutes including the warm up.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
WED 9-7-14, 1:15pm
IT'S SO HOT!!!
hang snatch: 35x3x3
back squat: 5x60, 70, 80, 80
This is the light day, so no surprises.
overhead press: 5x20, 40, 45, 50, 3x53.5, 1x
Meh. Maybe next week.
deadlift: 5x 60 (snatch grip), 95 (regular), 107.5 (mixed grip), 120 (get the chalk), 130!!!
WOOOH! This is an all-time PB for me - I've done 130x3 in the past, but this... And it wasn't a good day! I'm looking forward to next Wednesday.
chin ups: 10, 10, 10, 6, 5 - one minute rest periods. The goal is to eventually get 5x10 this way.
IT'S SO HOT!!!
hang snatch: 35x3x3
back squat: 5x60, 70, 80, 80
This is the light day, so no surprises.
overhead press: 5x20, 40, 45, 50, 3x53.5, 1x
Meh. Maybe next week.
deadlift: 5x 60 (snatch grip), 95 (regular), 107.5 (mixed grip), 120 (get the chalk), 130!!!
WOOOH! This is an all-time PB for me - I've done 130x3 in the past, but this... And it wasn't a good day! I'm looking forward to next Wednesday.
chin ups: 10, 10, 10, 6, 5 - one minute rest periods. The goal is to eventually get 5x10 this way.
Last edited by nightbird on Thu Sep 25, 2014 8:57 am UTC, edited 1 time in total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
nothing to comment on directly, but digging the form in your avatar.
keep it up!
keep it up!
The time and seasons go on, but all the rhymes and reasons are wrong
I know I'll discover after its all said and done I should've been a nun.
I know I'll discover after its all said and done I should've been a nun.
Re: Nightbird's Log
I second the good form on the back squat. Don't worry about the weight being low, most guys squatting 300+ don't even go halfway down.
Re: Nightbird's Log
DenisL704 wrote:I second the good form on the back squat. Don't worry about the weight being low, most guys squatting 300+ don't even go halfway down.
Cheers. I'm listing weight in kg, btw, so my max squat should be in the 250 range...
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
FRI 11-7-14, 12:45pm
Went to a warehouse gym for strongmen since the uni gym was closed. This turned out to be a good decision since the room is much colder and the atmosphere more intense
snatch: 35x3x3 (on a platform; I love having a lifting platform)
back squat: 5x60, 70, 80, 90, 3x100, 8x80
first time I squatted two plates in 17 months and it felt very solid... yay. (Though the third rep was a tad too high for my taste)
bench press: 5x20, 45, 52.5, 60, 65, 3x73.5, 8x60
This was surprisingly easy. I think sleeping well the night before made a big difference here.
Pendlay row: 5x40, 47.5, 55, 60, 3x68.5, 8x55
The triple wasn't fast enough, but I'll take it.
Dips: 6x6 with 15 seconds in between.
EZ curls, 22.5: 6x6 with 25 seconds in between.
(These two are done with Gironda's 6x6 system - a great way to get a lot of volume in while sparing the joints)
Went to a warehouse gym for strongmen since the uni gym was closed. This turned out to be a good decision since the room is much colder and the atmosphere more intense
snatch: 35x3x3 (on a platform; I love having a lifting platform)
back squat: 5x60, 70, 80, 90, 3x100, 8x80
first time I squatted two plates in 17 months and it felt very solid... yay. (Though the third rep was a tad too high for my taste)
bench press: 5x20, 45, 52.5, 60, 65, 3x73.5, 8x60
This was surprisingly easy. I think sleeping well the night before made a big difference here.
Pendlay row: 5x40, 47.5, 55, 60, 3x68.5, 8x55
The triple wasn't fast enough, but I'll take it.
Dips: 6x6 with 15 seconds in between.
EZ curls, 22.5: 6x6 with 25 seconds in between.
(These two are done with Gironda's 6x6 system - a great way to get a lot of volume in while sparing the joints)
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
SAT 12-7-14
Conditioning
rope skipping intervals:
5 minutes continuous skipping - rest 60 seconds
5 x 60 seconds (sprint in place) - rest 30 seconds between intervals
5 x 30 seconds (sprint in place) - rest 15 seconds between intervals
Credit goes to Ross Enamait.
Conditioning
rope skipping intervals:
5 minutes continuous skipping - rest 60 seconds
5 x 60 seconds (sprint in place) - rest 30 seconds between intervals
5 x 30 seconds (sprint in place) - rest 15 seconds between intervals
Credit goes to Ross Enamait.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 14-7-14, 6:00pm
Awful, awful day. Spent the last 24 hours packing boxes & bags, getting in a fight with my soon-to-be ex-flatmate and not sleeping enough... I was actually thinking of skipping the gym, but went anyway.
short warmup
no time = no snatches
squat: 5x40, 60, 70, 80, 90, 97.5
Yay.
bench press: 5x20, 45, 55, 60, 65, 3x72.5
Damn. I thought I'd get it after friday but I didn't quite believe it, so I lost all tension after the third rep and needed the spotter to get it up a fourth time. Bad, bad.
Pendlay rows: 5x42.5, 50, 55, 62.5, 68.5
Good. Maybe too much momentum, but I'll take it for now.
Considering the state I was in, this was a decent session.
Awful, awful day. Spent the last 24 hours packing boxes & bags, getting in a fight with my soon-to-be ex-flatmate and not sleeping enough... I was actually thinking of skipping the gym, but went anyway.
short warmup
no time = no snatches
squat: 5x40, 60, 70, 80, 90, 97.5
Yay.
bench press: 5x20, 45, 55, 60, 65, 3x72.5
Damn. I thought I'd get it after friday but I didn't quite believe it, so I lost all tension after the third rep and needed the spotter to get it up a fourth time. Bad, bad.
Pendlay rows: 5x42.5, 50, 55, 62.5, 68.5
Good. Maybe too much momentum, but I'll take it for now.
Considering the state I was in, this was a decent session.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
WED 16-7-14, 15:30
I spent the majority of the last few days packing boxes, carrying boxes and painting walls; I haven't felt this awful in a long time. And I'm pretty frustrated about a certain disagreement with a certain ex-flatmate...
So I went to the gym and did what I could.
snatch - 3x40kg
Awful, awful. Zero explosiveness in me that day.
squat - 5x40, 60, 70, 80, 80
overhead press - 5x20, 40, 45, 50, 53.5!!!
Well, a minor PB. The last rep was a true grinder. Anger is great fuel.
deadlift - 5x60, 100, 112.5
I know I just said something about anger etc etc, but I didn't feel like pushing for a deadlift PB when I feel dead. Maybe next week.
chin ups - 10, 10, 8, 5
Better than nothing.
I spent the majority of the last few days packing boxes, carrying boxes and painting walls; I haven't felt this awful in a long time. And I'm pretty frustrated about a certain disagreement with a certain ex-flatmate...
So I went to the gym and did what I could.
snatch - 3x40kg
Awful, awful. Zero explosiveness in me that day.
squat - 5x40, 60, 70, 80, 80
overhead press - 5x20, 40, 45, 50, 53.5!!!
Well, a minor PB. The last rep was a true grinder. Anger is great fuel.
deadlift - 5x60, 100, 112.5
I know I just said something about anger etc etc, but I didn't feel like pushing for a deadlift PB when I feel dead. Maybe next week.
chin ups - 10, 10, 8, 5
Better than nothing.
Last edited by nightbird on Thu Sep 25, 2014 8:58 am UTC, edited 2 times in total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
FRI 18-7-14, 12:45pm
Feeling much better due to sleeping longer and deeper
snatch: 40x2x3
back squat: 5x60, 70, 80, 90, 2x100, 1x100, 8x80
Gah. I lost my balance on the last rep of the triple... You know what, I'll call this an unlucky rep and move on with the progression.
bench press: 5x20, 45, 52.5, 60, 65, 3x73.5, 8x60
Again, very doable... Doing it for five on Monday might turn tricky.
Pendlay row: 5x40, 47.5, 55, 62.5, 3x70, 8x55
Good.
Dips: 6x6 with 10 seconds in between - got five on the fifth and four on the last set, so I'll stay with it.
EZ curls, 22.5: 6x6 with 20 seconds in between - again, failed the last few reps of the last two sets, so I'll stay at the 20 second mark.
I need to eat more.
Feeling much better due to sleeping longer and deeper

snatch: 40x2x3
back squat: 5x60, 70, 80, 90, 2x100, 1x100, 8x80
Gah. I lost my balance on the last rep of the triple... You know what, I'll call this an unlucky rep and move on with the progression.
bench press: 5x20, 45, 52.5, 60, 65, 3x73.5, 8x60
Again, very doable... Doing it for five on Monday might turn tricky.
Pendlay row: 5x40, 47.5, 55, 62.5, 3x70, 8x55
Good.
Dips: 6x6 with 10 seconds in between - got five on the fifth and four on the last set, so I'll stay with it.
EZ curls, 22.5: 6x6 with 20 seconds in between - again, failed the last few reps of the last two sets, so I'll stay at the 20 second mark.
I need to eat more.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
SAT 19-7-14, 11:00am
Conditioning: rope intervals
The rest of the weekend was surprisingly active, including an involuntary 20k bike trip (which gave me a massive sunburn), lots of rowing, a 1000m uninterrupted swim... All of these made me question why I did a conditioning session to begin with
Conditioning: rope intervals
The rest of the weekend was surprisingly active, including an involuntary 20k bike trip (which gave me a massive sunburn), lots of rowing, a 1000m uninterrupted swim... All of these made me question why I did a conditioning session to begin with

Last edited by nightbird on Sun Jul 20, 2014 6:35 pm UTC, edited 1 time in total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
Back picture... Marvel at the outline of a tanktop.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 21-7-14, 5:40pm
Snatch - 40 kgx2x3
Squat - 5x 65, 72.5, 82.5, 92.5, 2x100
Ach, crivens.
Bench - 5x 20, 45, 52.5, 60, 3x67.5
No comment.
Rows - 5x45, 50, 57.5, 65, 4x70
Screw this. What an awful session.
Snatch - 40 kgx2x3
Squat - 5x 65, 72.5, 82.5, 92.5, 2x100
Ach, crivens.
Bench - 5x 20, 45, 52.5, 60, 3x67.5
No comment.
Rows - 5x45, 50, 57.5, 65, 4x70
Screw this. What an awful session.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
Nath wrote:Rule of Five
Hah, thanks

Last edited by nightbird on Tue Jul 22, 2014 6:16 am UTC, edited 1 time in total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
I was more referring to the bit about not sweating the occasional shitty workout, but the high rep stuff is interesting too. I did 100x12 a few weeks ago and wanted to collapse.
Re: Nightbird's Log
Nath wrote:I was more referring to the bit about not sweating the occasional shitty workout
Funnily, Dan John was on my mind when I was done. I've found in the past that he's pretty much on point with this rule... I also like his sense of humour:
"Five minutes of looking for training journal
Sat in chair six or seven minutes reading Seventeen magazine
Tried the exercise the girl did on the beach with her tote bag
Rubbed injured back for six minutes from exercise with tote bag
Eight minutes of watching the hot girl on the treadmill watching Oprah
Did one pull-up and played with a plastic dumbbell
Hot tub and sauna
(Actually, I've had worse workouts.)"
It wasn't really about me missing the weights though, I just FELT awful after I was done. Alas, it all passes.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
Thu 24-7-14
The whole flat situation is turning into a maelstrom of grotesque hilarity, so I felt too run down to train on Wednesday and had to sleep another night before I hit the weights. I also dropped the snatches for now.
Squat - 5x40, 65, 72.5, 82.5, 82.5
Press - 5x20, 40, 45, 50, 3x55, 1x55
That was to be expected, I guess.
Deadlift - 5x60, 100, 110, 120, 4x133.5, 1x133.5
I shouldn't have done the last single - it looked really, really ugly. But I'll be ok I guess.
After that, I played around with a closer grip on the bench and quickly worked up to 1x65. Just fooling around, really.
No chin ups.
The whole flat situation is turning into a maelstrom of grotesque hilarity, so I felt too run down to train on Wednesday and had to sleep another night before I hit the weights. I also dropped the snatches for now.
Squat - 5x40, 65, 72.5, 82.5, 82.5
Press - 5x20, 40, 45, 50, 3x55, 1x55
That was to be expected, I guess.
Deadlift - 5x60, 100, 110, 120, 4x133.5, 1x133.5
I shouldn't have done the last single - it looked really, really ugly. But I'll be ok I guess.
After that, I played around with a closer grip on the bench and quickly worked up to 1x65. Just fooling around, really.
No chin ups.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
Due to stress and feeling beat down, I'll be in full maintenance/deload mode for the next two weeks.
MON 28-7-14, 3:20pm
pause squat - 5x40, 65, 65, 65
These were PAUSED. As in 'go down into a full squat, wiggle around to stretch, breathe out, breathe in, tense, go up'. Very easy on the joints and CNS, I hope.
medium grip paused bench - 5x30, 50, 50, 50
Row - 5x50, 50, 50
Then I felt like playing...
power clean - 5x50, 2x55, 4x60
A minor PB since I haven't done them in ages.
MON 28-7-14, 3:20pm
pause squat - 5x40, 65, 65, 65
These were PAUSED. As in 'go down into a full squat, wiggle around to stretch, breathe out, breathe in, tense, go up'. Very easy on the joints and CNS, I hope.
medium grip paused bench - 5x30, 50, 50, 50
Row - 5x50, 50, 50
Then I felt like playing...
power clean - 5x50, 2x55, 4x60
A minor PB since I haven't done them in ages.
Last edited by nightbird on Thu Sep 25, 2014 8:58 am UTC, edited 1 time in total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
WED 30-7-14, 1:30pm
pause squat - 5x40, 65, 65, 65
overhead press - 5x20, 35, 35 ,35
deadlift - 5x60, 90, 90, 90
(i kept the rest periods to a minute)
Then, play time...
Bulgarian split squats - bodyweight x50/leg
incline curls - 7.5x15, 10, 10x6
Is this what 'working out' with no specific goals looks like? It's relaxing.
pause squat - 5x40, 65, 65, 65
overhead press - 5x20, 35, 35 ,35
deadlift - 5x60, 90, 90, 90
(i kept the rest periods to a minute)
Then, play time...
Bulgarian split squats - bodyweight x50/leg
incline curls - 7.5x15, 10, 10x6
Is this what 'working out' with no specific goals looks like? It's relaxing.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
THU 31-7-14, 6:15 pm
Conditioning
8 hill sprints, each of them followed by ten press ups. So app. 400m total sprints + 80 press ups.
Conditioning
8 hill sprints, each of them followed by ten press ups. So app. 400m total sprints + 80 press ups.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
FRI 1-8-14
box squat - 5x20, 40, 65, 65, 65
medium grip bench - 5x30, 50, 50, 50
row - 5x50, 50, 50
PLAYTIME!
dips - 25, 15, 9
alternated with
chins - 15, 9, 7
1 minute rest period for everything I did today.
Next week will be a proper deload so it will be even more boring... Sorry.
box squat - 5x20, 40, 65, 65, 65
medium grip bench - 5x30, 50, 50, 50
row - 5x50, 50, 50
PLAYTIME!
dips - 25, 15, 9
alternated with
chins - 15, 9, 7
1 minute rest period for everything I did today.
Next week will be a proper deload so it will be even more boring... Sorry.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 4-8-14, 9:00pm
squats - 5x20, 40, 65, 65
bench - 5x20, 30, 50, 50
rows - 5x50, 50, 50
Stretching. Done.
squats - 5x20, 40, 65, 65
bench - 5x20, 30, 50, 50
rows - 5x50, 50, 50
Stretching. Done.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
WED 6-8-14, 3:10pm
Squat -20x20, 5x40, 65, 65
OHP - 5x20, 30, 35, 35
Deadlift - 5x60, 90
12 chin ups.
I'll be away from Friday til Monday, so no updates for the rest of the week. I might do a few hill sprints etc. while I'm gone but not much else.
The current plan is to do another 8-week cycle of Madcow's 5x5 along with this http://www.t-nation.com/workouts/chin-up-project
After that (so in October) I'll go back to 5/3/1.
Squat -20x20, 5x40, 65, 65
OHP - 5x20, 30, 35, 35
Deadlift - 5x60, 90
12 chin ups.
I'll be away from Friday til Monday, so no updates for the rest of the week. I might do a few hill sprints etc. while I'm gone but not much else.
The current plan is to do another 8-week cycle of Madcow's 5x5 along with this http://www.t-nation.com/workouts/chin-up-project
After that (so in October) I'll go back to 5/3/1.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
OK, one last entry...
THU 7-8-14, 1:00pm
conditioning
kettlebell swings (24k) 5x10 alternated with
press ups 5x10
no rest. Three minutes total.
THU 7-8-14, 1:00pm
conditioning
kettlebell swings (24k) 5x10 alternated with
press ups 5x10
no rest. Three minutes total.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
TUE 12-8-14, 1:25pm
NEW GYM!
Since my old membership expired I was free to go elsewhere. I'm now a permanent member of the strongman gym I've mentioned before. This is awesome (albeit more expensive).
Squat - 5x20, 40, 55, 65, 75, 82.5, 90
I've started squatting to a low box that stops me a tad below parallel. This isn't really a proper box squat - more like a depth gauge where I lightly touch it and go up again.
Bench - 5x20, 40, 47.5, 52.5, 60, 65
I had to wait for a few minutes because a wiry Asian was using the bench - and ended his bench session with an 8x80 set. I SO need to improve.
Row - 5x40, 47.5, 52.5, 60, 65
Dips -BW+20x5, 5, 5
Sit ups - 20, 20
3m rope climb (for fun)
I also did a few easy sets of ten chin ups throughout the workout, which is for the project I linked to.
NEW GYM!
Since my old membership expired I was free to go elsewhere. I'm now a permanent member of the strongman gym I've mentioned before. This is awesome (albeit more expensive).
Squat - 5x20, 40, 55, 65, 75, 82.5, 90
I've started squatting to a low box that stops me a tad below parallel. This isn't really a proper box squat - more like a depth gauge where I lightly touch it and go up again.
Bench - 5x20, 40, 47.5, 52.5, 60, 65
I had to wait for a few minutes because a wiry Asian was using the bench - and ended his bench session with an 8x80 set. I SO need to improve.
Row - 5x40, 47.5, 52.5, 60, 65
Dips -BW+20x5, 5, 5
Sit ups - 20, 20
3m rope climb (for fun)
I also did a few easy sets of ten chin ups throughout the workout, which is for the project I linked to.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
picture
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
-
- Posts: 1993
- Joined: Tue Nov 13, 2007 8:42 am UTC
Re: Nightbird's Log
I particularly like those barbells dedicated for deadlifts. And the bent bar for deadlifts too, haven't seen that before, wicked idea.
This is a good gym.
This is a good gym.
Re: Nightbird's Log
The three bars in the left part of the picture are two fat bars and one safety squat bar; I haven't tried any of them yet. The fat bars are most useful for pressing, though I know some people who like to deadlift with them as a grip challenge.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
WED 13-8-14, 7:25pm
yes, two days in a row... I didn't want to shuffle the schedule too much, so it'll be Wednesday and Friday.
squats - 5x20, 40, 55, 65, 75, 75
Without a box. Since these are light, I'll use them to get a feel for depth.
overhead press - 10x20, 5x35, 40, 45, 47.5
deadlifts - 5x60, 90, 100, 110, 122.5
I could feel my quads giving up so these became more stiff-legged than I wanted to.
trap bar deadlifts - 5x75
just wanted to try them.
EZ curls - 27 for 3x12
back extension - 2x20
yes, two days in a row... I didn't want to shuffle the schedule too much, so it'll be Wednesday and Friday.
squats - 5x20, 40, 55, 65, 75, 75
Without a box. Since these are light, I'll use them to get a feel for depth.
overhead press - 10x20, 5x35, 40, 45, 47.5
deadlifts - 5x60, 90, 100, 110, 122.5
I could feel my quads giving up so these became more stiff-legged than I wanted to.
trap bar deadlifts - 5x75
just wanted to try them.
EZ curls - 27 for 3x12
back extension - 2x20
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
FRI 15-8-14, 6:40pm
Squat - 5x20, 40, 55, 65, 75, 82.5, 3x92.5, 8x75
Bench - 5x20, 40, 47.5, 52.5, 60, 3x67.5, 8x52.5
Row - 5x20, 40, 47.5, 52.5, 60, 3x67.5, 8x52.5
skull crushers - 17.5x20, 15, 20
I'll replace these with something else next week.
sit ups - 2x20
Squat - 5x20, 40, 55, 65, 75, 82.5, 3x92.5, 8x75
Bench - 5x20, 40, 47.5, 52.5, 60, 3x67.5, 8x52.5
Row - 5x20, 40, 47.5, 52.5, 60, 3x67.5, 8x52.5
skull crushers - 17.5x20, 15, 20
I'll replace these with something else next week.
sit ups - 2x20
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
SAT 16-8-14, 12:20pm
48 chin ups in five minutes
total chin ups for the week: 248
Muay Thai later. God, I'm so bad at it right now...
48 chin ups in five minutes
total chin ups for the week: 248
Muay Thai later. God, I'm so bad at it right now...
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 18-8-14, 8:00pm
Squat - 5x20, 40, 60, 67.5, 77.5, 85, 92.5
Bench - 5x20, 42.5, 47.5, 55, 60, 67.5
Row - 5x42.5, 47.5, 55, 60, 67.5
Dips - BW+20x7, 8, 7
Sit ups - 3x20
Squat - 5x20, 40, 60, 67.5, 77.5, 85, 92.5
Bench - 5x20, 42.5, 47.5, 55, 60, 67.5
Row - 5x42.5, 47.5, 55, 60, 67.5
Dips - BW+20x7, 8, 7
Sit ups - 3x20
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
19-8-14, 7:30pm
Muay Thai
rope skipping
low kicks + teep kick defense
pad work
conditioning
stretching
Muay Thai
rope skipping
low kicks + teep kick defense
pad work
conditioning
stretching
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
20-8-14, 5:30pm
Squats - 5x20, 40, 60, 67.5, 77.5, 77.5
Press - 5x20, 37.5, 40, 45, 50
Deadlifts - 5x60, 90, 100, 112.5, 125
Curls - 32x9, 8, 7
Back extensions - 3x20
Farmers walk - 75x2x50m
These should be renamed callous removers.
I also did 70 pull ups over the course of the day.
Squats - 5x20, 40, 60, 67.5, 77.5, 77.5
Press - 5x20, 37.5, 40, 45, 50
Deadlifts - 5x60, 90, 100, 112.5, 125
Curls - 32x9, 8, 7
Back extensions - 3x20
Farmers walk - 75x2x50m
These should be renamed callous removers.
I also did 70 pull ups over the course of the day.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
FRI 22-8-14, 8:00pm
squats - 5x20, 40, 60, 67.5, 77.5, 85, 3x95, 8x77.5
bench - 5x20, 42.5, 47.5, 55, 60, 3x68.5, 8x55
row - 5x42.5, 47.5, 55, 60, 3x68.5, 8x55
triceps pushdown - 32x30, 40x20, 44x15
situps - 3x20
While this band was on rotation on the PA https://www.youtube.com/watch?v=OhhJygcta1M
squats - 5x20, 40, 60, 67.5, 77.5, 85, 3x95, 8x77.5
bench - 5x20, 42.5, 47.5, 55, 60, 3x68.5, 8x55
row - 5x42.5, 47.5, 55, 60, 3x68.5, 8x55
triceps pushdown - 32x30, 40x20, 44x15
situps - 3x20
While this band was on rotation on the PA https://www.youtube.com/watch?v=OhhJygcta1M
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
SAT 23-8-14, 12:50pm
48 chin ups in five minutes (bah. The timer went off just as I was grabbing the bar for number 49)
total chin ups for the week: 298
Muay Thai
warmup run
rope skipping
combinations
pad work
light sparring
stretching.
48 chin ups in five minutes (bah. The timer went off just as I was grabbing the bar for number 49)
total chin ups for the week: 298
Muay Thai
warmup run
rope skipping
combinations
pad work
light sparring
stretching.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
MON 25-8-14
squats - 5x20, 40, 60, 70, 77.5, 85, 95
bench - 5x20, 42.5, 50, 55, 62.5, 68.5
row - 5x42.5, 50, 55, 62.5, 68.5
dips - +20x7, 7, 7
hanging knee raises - 3x20
squats - 5x20, 40, 60, 70, 77.5, 85, 95
bench - 5x20, 42.5, 50, 55, 62.5, 68.5
row - 5x42.5, 50, 55, 62.5, 68.5
dips - +20x7, 7, 7
hanging knee raises - 3x20
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Re: Nightbird's Log
TUE 26-8-14, 7:30pm
Muay Thai
skipping
combinations
pad work (flying knee to the head, among others)
drilling
stretching
This was a very focused, but untaxing session.
Muay Thai
skipping
combinations
pad work (flying knee to the head, among others)
drilling
stretching
This was a very focused, but untaxing session.
“Human beings make life so interesting. Do you know, that in a universe so full of wonders, they have managed to invent boredom.”
Who is online
Users browsing this forum: No registered users and 4 guests