Three Week Recap

When I began exercising properly for the first time, I was 30 years old, weighed over 150 kilograms, smoked and drank excessively, and just wanted to get healthier. But, when I found Strongman about 18 months into it, I also found a training method that I really enjoyed and a level of intensity I’d not experienced before in any gym, or following any of the usual bodybuilding-style templates I saw most other people doing.

My endeavours in the sport over the following 10 years aside, it has allowed me to drop over 25 kilograms on the scale while recomposing my body from 50% body fat to around 25%-30%. My blood pressure, resting heart rate, liver function, and all other vitals are checked twice a year and are in ideal ranges. I have to monitor my cholesterol on the occasions I decide to bulk up, but that’s not a major issue. I have learned *so much* in the last decade that has helped me be a better athlete and healthier person.

There are people I went to school with, who had the same attitude to health and fitness that I used to, and who are dead now because of it. I think about that a lot nowadays.

 

PRESS+ Thursday February 6th
Chest press machine flat:
25 kg x 10
30 kg x 10
35 kg x 5
Incline barbell press:
20 kg x 5
55 kg x 5
75 kg x 3
85 kg x 1
95 kg x 7, 8, 3
Axle overhead press (strict):
25 kg x 5
55 kg x 3
75 kg x 5
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 8
63 kg rope x 8
63 kg close grip x 10
63 kg wide grip x 10
49.5 kg rope x 10 PR
Preacher curls:
24 kg x 10
29 kg x 10
34 kg x 9
DB curls (p/h):
12.5 kg x 10 - left elbow issue
DB front raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm

PULL+ Thursday January 30th
Deadlifts w/barbell:
75 kg x 10
115 kg x 5
155 kg x 5
DB bent-over rows (p/h):
20 kg x 10
30 kg x 10
DB meadows rows (p/h):
60 kg x 3 x 8
Seated rows (neutral grip):
90 kg x 3 x 10
Lateral pulldowns:
60 kg x 10
52.5 kg x 10
37.5 kg x 10
Face-pulls:
54 kg x 3 x 20
Cardio:
assault bike 5 mins @ +55 rpm

PRESS+ Thursday January 23rd
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
30 kg x 10
Incline barbell press:
20 kg x 5
55 kg x 5
75 kg x 3
90 kg x 4 x 4
Axle overhead press (strict):
25 kg x 5
55 kg x 3
75 kg x 2
90 kg x ME 4 - FAIL
40 kg x 15
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 10
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
24 kg x 10
29 kg x 10
34 kg x 10
DB curls (p/h):
12.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm