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Thread: Jack's at it Again in England

  1. #1
    Join Date
    May 2011
    Location
    Lakenheath, United Kingdom
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    Default Jack's at it Again in England

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    Hello! It's been a while since I logged and I just wanted to start doing it again. I moved from Korea at the end of January then to England at the beginning of February. Last couple weeks I've been consistent with lifting. I'm running Jim Steele's 4 Day split and I'm on week 3 except for the squat, which I'm on Week 1 with. Lots of running and I didn't want to deal with the soreness from running and squatting, as I had a PT test coming up. So, on with the log.

    Monday 7 April 14
    Close Grip Bench Press
    45 x 10
    95 x 2 x 5
    135 x 6
    195 x 6
    210 x 6
    240 x 8
    I'm using 300 as my 1RM so 240 = 80%. Program called for 4-6 reps but they felt a little too easy so I did two more.

    Hammer Curl
    55 x 5 x 8
    Heaviest I've ever used.

    Lying Triceps Extension
    105 x 4 x 8
    Heaviest here too

    DB Curl
    40 x 8 / 8 / 7
    Couldn't finish the last rep without a lot of cheating so...
    25 x 13

    Triceps Pushdown
    42.5 x 5 x 15
    Weight was too light so I went with high reps and little rest


    Tuesday 8 April 14

    Unit PT
    Warm up
    Run 2 laps on indoor track, 10 push ups, 10 sit ups, 10 BW squats x 8
    Run 1 lap on indoor track, 10 push ups, 10 sit ups, 10 BW squats.
    No rest
    15 laps = 1.5 miles

    That was followed by...

    Squat
    45 x 5
    95 x 5
    135 x 5
    185 x 5 x 5
    Ya...weak! Don't want to hear it! I think I should have pushed it to 200 but it may be best to be more conservative here.

    Hammer Strength Leg Curl
    50 x 3 x 10
    30 sec rest

    Hammer Strength Leg Ext
    35 x 3 x 10
    Little rest

  2. #2
    Join Date
    Jan 2012
    Location
    Huntsville, AL
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    1,041

    Default

    Good to see you back Jack! I was wondering if you were still lifting or not.

  3. #3
    Join Date
    May 2011
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    Ya, it's been off and on since mid Jan. Obviously I neglected my squatting. Glad to hear from you John, I've been lurking and following your log.

  4. #4
    Join Date
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    10 April 14, Thursday

    Legs are brutally sore.

    Bench
    45 x 10
    95 x 2 x 5
    135 x 2 x 5
    185 x 5
    225 x 2
    250 x 10 x 2
    250 is supposed to be 80% of my 1RM that I figured is 315. The program called for 5 sets of 2 but I kept going.

    Press
    45 x 10
    75 x 2 x 5
    105 x 2 x 5
    155 x 4 x 3

    DB Cubans
    25 x 5 x 10

    Superset
    Laterals 20 x 2 x 12
    Front Raise 20 x 2 x 12

    They closed the gym but one of the gym workers was still working out so he let me stay and finish.

  5. #5
    Join Date
    Jan 2012
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    Quote Originally Posted by jwt708 View Post
    Ya, it's been off and on since mid Jan. Obviously I neglected my squatting. Glad to hear from you John, I've been lurking and following your log.
    Hopefully you can get squared away and back to lifting consistently. Nothing to see in my log. No gainzzz, just injuries.

    Quote Originally Posted by jwt708 View Post
    10 April 14, Thursday

    Legs are brutally sore.
    ...
    They closed the gym but one of the gym workers was still working out so he let me stay and finish.
    Sore legs make you remember to squat at least once a week. Now that you are over that hump, keep going.

    I'm solving being a slave to the gym slowly but surely. I mean I'll always go for some things but I think I'm really going to enjoy doing most of my major lifting at home.

  6. #6
    Join Date
    May 2011
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    Lakenheath, United Kingdom
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    One day John I will be lifting in at my home too. Got most of the equipment picked out...just have to wait about ten years or so.

    11 April 14 Friday

    Deads
    135 x 5
    225 x 5
    (265 x 4 / 285 x 2 / 305 x 2) x 4

    1 Arm Row
    90 x 6 x 6

    Bent over Row
    185 x 6 x 6

    Hammer Strength Iso-Lateral Row
    270 x 6 x 6

    Not sure why I was so into the 6 x 6 today. Everything felt good.

  7. #7
    Join Date
    May 2011
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    Lakenheath, United Kingdom
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    14 April 14

    Close Grip Bench Press
    45 x 10
    95 x 2 x 5
    135 x 2 x 5
    160 x 5
    195 x 6
    210 x 4
    225 x 6
    240 x 3
    255 x 7
    Program called for 3 - 5 reps but the 5 was a bit easy so I did a couple more.

    Hammer Curls
    60 x 4 x 6
    30 x 3 x 12

    Lying Triceps Extension
    110 x 3 x 10

    DB Curl
    30 x 4 x 12
    Arms were too tired for the 40s. Oh well.

  8. #8
    Join Date
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    15 April 14 Tuesday

    Same unit PT as last week.

    Squat
    45 x 5
    95 x 5
    135 x 5
    165 x 4
    195 x 5 x 4
    210 x 2 x 2

    Hammer Strength Leg Curl
    50 x 5 x 10

    Hammer Strength Leg Extension
    35 x 3 x 10

  9. #9
    Join Date
    May 2011
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    Lakenheath, United Kingdom
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    17 April 15

    Unit PT
    Tabata style
    8 min of 10 sit ups in 30 sec w/ 10 sec rest
    8 min of 10 push ups in 30 sec w/ 10 sec rest
    8 min of 10 bodyweight squat in 30 sec w/ 10 sec rest
    20 minutes of cardio other than running - used an elliptical

    Had to see the doc so my workout was cut short. Will hit.the weights tonight later or tomorrow.

  10. #10
    Join Date
    Jan 2010
    Location
    San Diego, CA
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    7,102

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    Quote Originally Posted by jwt708 View Post
    One day John I will be lifting in at my home too. Got most of the equipment picked out...just have to wait about ten years or so.
    Definitely feelin' that... I hope to have something worth working with this time next year, though. My uncle owns and arc-welder and a fencing company, so he has a lot of scrap metal. I'll try to make my own rack which will save all the money for weights and a good bar.

    Your log is looking good; it's tough to balance unit PT with squatting, that's for sure, but you seem to be doing that well and your upper body lifts are impressive. Good luck in the new duty station.

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