A Top 40 Weightlifting Blog

Friday, December 21, 2007

Merry Christmas

To everyone (if anyone) who reads this blog, have a very Merry Christmas and a Happy New Year. May 2008 see you healthy and bring you new BPs.

PS, here's a classic.

Wednesday, December 19, 2007

Fun Day

Since I was sick at the beginning of the week and I only have until the end of the week before I go on holidays I've decided to have some fun for today and Friday's work out. Here's today.

Squats - 185lbs/6 reps, 315lbs/6 reps, 405lbs/1 rep.
*put on knee wraps*
Squats - 455lbs/1 rep.

Deadlifts - 315lbs/2 reps, 405lbs/1 rep.
*put on Inzer Z suit*
Deadlifts - 495lbs/1 rep sumo, 495lbs/1 rep conv.

Like I said, FUN! I've been wanting to try the Z suit for deadlifts but never got around to it. I found the material is no where near agressive enough to give any decent support. It feels like a thick bathing suit. I'll be giving to someone in the near future.


Monday, December 17, 2007

The Flu

Well, I've gone and caught the flu. This was my last week of training before going on Christmas holidays and I'm at home resting, trying to feel better. I did manage to do some internet surfing today and found some very interesting articles and videos. Since it's the season of giving here you go.





A few things to occupy your time.


Friday, December 14, 2007

Deadlift 12's again

Today I found it really hard to get motivated. We were having a breakfast at work as a get together for Christmas and I found myself not wanting to go to the gym. Eventually I found enough motivation and off I went. Here's what happened.

Warm Up - 10 Minutes Elyptical

*super set*
Deadlifts - 3 sets/12 reps/225, 275, 295lbs.
Lat Pull Downs - 3 sets/12 reps/135, 147.5, 160lbs.
Dumbbell Rows - 3 sets/12 reps/80, 85, 85lbs.

I didn't do ab work today because they are still sore from yesterday. A very good work out.


Thursday, December 13, 2007

Bench Press 12's

Here we go again.

10 minute Warm Up

*super set*
Bench Press - 3 sets/12 reps/185lbs.
Dips - 3 sets/12 reps/90lbs assistance.
Flat Bench Flys - 3 sets/12 reps/50lbs.
Dumbbell OH Ext - 3 sets/12 reps/60, 65, 70lbs.

Sit Ups - 3 sets/12 reps.
Various Other Exercises For Fun.

The high reps sets get deep into the muscles. It's 2 hours after my work out and my chest and triceps still feel weak. I can't help but think that this training will pay off like crazy when I drop the reps and increase the weight when getting ready for my next competition. Deadlifts tomorrow.


Tuesday, December 11, 2007

Squat 12's

They are getting easier.

Squats - 3 sets/12 reps/225, 225, 235lbs.
Leg Curls - 3 sets/12 reps/85lbs.
Inclined Leg Press - 3 sets/12 reps/270, 360, 360lbs.
Inclined Calf Ext - 3 sets/12 reps/270, 360, 360lbs.

Sit Ups - 3 sets/12 reps.

Once again I'm spent but it's getting easier.


Saturday, December 08, 2007

Deadlift 12's

Holy crap! I can't say I've ever been that winded in my life. I think it's a combination of being that out of shape and the deadlift 12's being that hard. Here's the damage.

Warm up - 10 minutes Elyptical trainer.
*super set*
Deadlifts - 3 sets/12 reps/225, 275, 275lbs.
Dumbbell Rows - 3 sets/12 reps/70, 80, 80lbs.
Lat Pull Downs - 3 sets/12 reps/135lbs.

Sit Ups - 3 sets/12 reps.
Elyptical Trainer - 5 minutes.

Damn these work outs are hard. As before I'm taking minimal rest between sets and taking a longer pause after the three exercises. My triceps and chest is still sore from Tuesday. Yikes!


Tuesday, December 04, 2007

Bench 12's

Yesterday I thought squats for 12's were hard. Holy crap I'm spent. Here's the damage.

w/u - 10 minutes treadmill (2 minutes jogging).

*super set with minimal rest*
Bench Press - 3 sets/12 reps/185lbs.
Dips - 3 sets/12 reps/90lbs assistance.
Flat Bench Flys - 3 sets/12 reps/50lbs dumbbells.
Over Head Dumbbell Tricep Extensions - 3 sets/12 reps/60lbs dumbbell.

Machine Crunches - 4 sets/12 reps/80, 100, 120, 140lbs.

I think I found some weaknesses. Ryan Fowler mentioned to me at the meet that I sould try a training phase doing 15 reps. This is my inspiration for training 12's. Like I said I'll keep his up for a while and gradually increase sets/reps. By the way, I can barely control my arms and hands. I think I found a weakness.


Monday, December 03, 2007


Well I'm back in the gym after a week off. Things today felt good. I want to drop some weight before I compete again, 133kg seems a bit heavy. I've decided to incorperate more cardio, ab work, and increase my reps to 12. Here's how things went.

10 min cardio warm up
*super set with minimal rest*
Squats - 3 sets/12 reps/135, 185, 185lbs
Donkey Calf Raises - 3 sets/12 reps/200lbs.
Leg Extensions - 3 sets/12 reps/150, 165, 180lbs.
Lying Leg Curls - 3 sets/12 reps/70, 80, 90lbs.

Full Sit Ups - 3 sets/12 reps/all me.

At the completition of my last squat set I was really sucking wind. I'll add more sets and exercises as things progress.


PS; here's a picture from the competition.