DarthPenguins Training log of an unfit person!

[DarthPenguin]

I would love to seem some photos of what you get assembled!

When it's done i will take some then

[DarthPenguin]

Definitely feeling better, I quit spitting up the phlegm a few days ago and have been back at the gym for light workouts without any trouble.

Glad to hear you are feeling better

[DarthPenguin]

Tuesday 28th November

Miscellaneous workout as just got most of new equipment built and wanted to try it!

Plate loaded horizontal chest press (using jammer arms and upright bench)

40kg x 5

50kg x 5

60kg x 5

70kg x 5

80kg x 5

90kg x 5

100kg x 10

Thought i would try this and it shows that when not having to rely on all the stabiliser muscles that i am stronger than i thought (as a comparison my best ever bench 1rm is 100kg x 1)

Triceps Rope pushdowns

30kg x 10

30kg x 10

30kg x 10

now have a proper pulley/cable machine

Ski erg

400m in 2min 7 sec

Got this as a cardio machine and wanted to give it a quick try!

[DarthPenguin]

Wednesday 29 November

Karate Session

Warm ups

Usual warm ups

Kihon

Went through usual grade kihon then a kicking version of kihon kata that we had never done before

Kata

multiple run throughs of Bassai dai, plus one each of all the kata leading up to it

kumite

several rounds of jiyu ippon kumite

[DarthPenguin]

Thursday 30 November

Lifting session

wanted to try out some more equipment!

plate loaded chest press

50kg x 5

80kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 10

plate loaded seated row

50kg x 5

80kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

Chest flye

10kg x 10

10kg x 10

10kg x 10

10kg x 10

weight is per hand

Triceps rope pushdown

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Biceps cable curl

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Face pulls

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Ski eg

1km 5 min

[DarthPenguin]

Sunday 3 December

Lifting session

Trap bar deadlift

70kg x 5

82.5kg x 5

95kg x 5

107.5kg x 12

Incline barbell bench press

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

Straight arm pulldown

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Leg Extension plate loaded

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Face pulls

20kg x 11

20kg x 11

20kg x 11

20kg x 11

20kg x 11

Triceps Extension overhead

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

biceps cable curl

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

ski erg

1km 5 min

[DarthPenguin]

Thursday 7 December

Lifting Session

Bench press

20kg x 5

40kg x 5

50kg x 5

57.5kg x 5

65kg x 8

Chest press plate loaded

100kg x 6

100kg x 6

100kg x 6

100lkg x 6

100kg x 6

Plate loaded seated row

100kg x 6

100kg x 6

100kg x 6

100kg x 6

100kg x 6

one hand rope cable row

20kg x 20

20kg x 20

20kg x 20

for this exercise i was trying to mimic pulling for an ar, drag so i turned at the waist. reps were 10 per hand

Triceps rope pushdown

30kg x 11

30kg x 11

30kg x 11

biceps cable curl

30kg x 11

30kg x 11

30kg x 11

Ski erg

1km 5min 10 sec

[DarthPenguin]

Sunday 10 December

Lifting session

Squat

20kg x 5

40kg x 5

67.5kg x 5

80kg x 5

90kg x 6

Chest flye

15kg x 10

15kg x 10

15kg x 10

15kg x 10

this is per hand weight

cable triceps overhead extension

25kg x 10

25kg x 10

25kg x 10

biceps cable curl

35kg x 10

35kg x 10

35kg x 10

session was esrlier in day than usual and i felt weaker. Also was pushed for time so didn't do as much as usual

[DarthPenguin]

Tuesday 12 December

Lifting Session

Seated overhead barbell press

20kg x 5

25kg x 5

32.5kg x 5

37.5kg x 5

42.5kg x 8

cable lateral raise

5kg x 20 (10 per arm)

5kg x 20

5kg x 20

Face pulls

20kg x 15

20kg x 15

20kg x 15

triceps rope pushdown

35kg x 10

35kg x 10

35kg x 10

35kg x 10

biceps cable curl

35kg x 10

35kg x 10

35kg x 10

35kg x 10

[DarthPenguin]

Thursday 14 December

lifting session

Trap bar deadlift

70kg x 5

80kg x 5

90kg x 3

102.5kg x 3

115kg x 12

incline barbell bench press

50kg x 6

50kg x 6

50kg x 6

50kg x 6

50kg x 6

Straight arm pulldown

35kg x 10

35kg x 10

35kg x 10

35kg x 10

35kg x 10

plate loaded leg extension

30kg x 10

30kg x 10

30kg x 10

face pulls

20kg x 15

20kg x 15

20kg x 15

overhead triceps extension

30kg x 12

30kg x 12

30kg x 12

biceps cable curls

35kg x 12

35kg x 12

35kg x 12

Everything after the deadlift was down as a two exercise superset with max 1min rest between paired sets (so leg ext-> face pulls -> 1min rest max -> leg ext etc.)