Terminater's Log
Moderator: Chebass88
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Re: Terminater's Log
28/12/22:
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 3kg 25 reps
25x5 / Rear laterals 3kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
32.5x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Chinups 10 reps
42.5x5 / Chinups 10 reps
32.5x5 / Chinups 6 reps
32.5x5 / Db rows 12kg 20 reps
32.5x5 / Db rows 12kg 20 reps
32.5x5 / Kb swings 12kg 20 reps
32.5x5 / Kb swings 12kg 20 reps
Time: 40.5 minutes
I tried to go faster through the warmups, as well as some of the sets towards the end. I was more limited by muscular endurance than conditioning tbh.
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 3kg 25 reps
25x5 / Rear laterals 3kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
32.5x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Chinups 10 reps
42.5x5 / Chinups 10 reps
32.5x5 / Chinups 6 reps
32.5x5 / Db rows 12kg 20 reps
32.5x5 / Db rows 12kg 20 reps
32.5x5 / Kb swings 12kg 20 reps
32.5x5 / Kb swings 12kg 20 reps
Time: 40.5 minutes
I tried to go faster through the warmups, as well as some of the sets towards the end. I was more limited by muscular endurance than conditioning tbh.
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Re: Terminater's Log
29/12/22:
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 18 reps
70x5 / Hanging knee raises 18 reps
85x5 / Hanging knee raises 18 reps
90x5 / Dips 12 reps
105x5 / Pullups 8 reps
120x5 / Dips 11 reps
90x5 / Pullups 7 reps
90x5 / Pushups 14 reps
90x5 / Pullups 7 reps
90x5 / Pushups 14 reps
90x5 / Pullups 6 reps
Time: 40 minutes
Got better at doing hanging knee raises faster so they didn't tire out my grip very much.
This week was easier and faster than the last, but I have to take into account that the weights were lighter.
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 18 reps
70x5 / Hanging knee raises 18 reps
85x5 / Hanging knee raises 18 reps
90x5 / Dips 12 reps
105x5 / Pullups 8 reps
120x5 / Dips 11 reps
90x5 / Pullups 7 reps
90x5 / Pushups 14 reps
90x5 / Pullups 7 reps
90x5 / Pushups 14 reps
90x5 / Pullups 6 reps
Time: 40 minutes
Got better at doing hanging knee raises faster so they didn't tire out my grip very much.
This week was easier and faster than the last, but I have to take into account that the weights were lighter.
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Re: Terminater's Log
1/1/23:
3kg medicine ball standing chest pass 2x5
Bench press (TM=75):
30x5 / Rear laterals 3kg 25 reps
37.5x5 / Rear laterals 25 3kg reps
45x5 / Reverse lunges 15 reps (each leg)
57.5x5 / Reverse lunges 15 reps (each leg)
65x5 / Chinups 10 reps
72.5x5 / Chinups 10 reps
57.5x5 / Chinups 4 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
Time: 39 minutes
Trying to reduce workout time, today was hard.
I pretty much take no rest on the first 3 sets (just changing the plates and setting up).
3kg medicine ball standing chest pass 2x5
Bench press (TM=75):
30x5 / Rear laterals 3kg 25 reps
37.5x5 / Rear laterals 25 3kg reps
45x5 / Reverse lunges 15 reps (each leg)
57.5x5 / Reverse lunges 15 reps (each leg)
65x5 / Chinups 10 reps
72.5x5 / Chinups 10 reps
57.5x5 / Chinups 4 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
Time: 39 minutes
Trying to reduce workout time, today was hard.
I pretty much take no rest on the first 3 sets (just changing the plates and setting up).
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Re: Terminater's Log
2/12/23:
20" Box jumps 2x5
Squat (TM=100):
40x5 / Hanging knee raises 19 reps
50x5 / Hanging knee raises 19 reps
60x5 / Hanging knee raises 19 reps
75x5 / Dips 12 reps
85x5 / Pullups 8 reps
95x5 / Dips 12 reps
75x5 / Pullups 8 reps
75x5 / Pushups 15 reps
75x5 / Pullups 8 reps
75x5 / Pushups 10 reps
75x5 / Pullups 5 reps
Time: 40 minutes
Hard, was a bit dizzy on the last sets.
I was feeling fine doing the main work sets, but when I did the FSL I was exhausted.
20" Box jumps 2x5
Squat (TM=100):
40x5 / Hanging knee raises 19 reps
50x5 / Hanging knee raises 19 reps
60x5 / Hanging knee raises 19 reps
75x5 / Dips 12 reps
85x5 / Pullups 8 reps
95x5 / Dips 12 reps
75x5 / Pullups 8 reps
75x5 / Pushups 15 reps
75x5 / Pullups 8 reps
75x5 / Pushups 10 reps
75x5 / Pullups 5 reps
Time: 40 minutes
Hard, was a bit dizzy on the last sets.
I was feeling fine doing the main work sets, but when I did the FSL I was exhausted.
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Re: Terminater's Log
4/1/23:
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 3kg 25 reps
25x5 / Rear laterals 3kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Reverse lunges 15 reps (each leg)
42.5x5 / Chinups 10 reps
47.5x5 / Chinups 10 reps
37.5x5 / Chinups 8 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
Time: 37 minutes
Did really fast today, especially before getting to the heaviest set. Conditioning wasn't much of an issue really, I didn't go faster because of muscular endurance fatigue.
I also took a longer rest before the last chinup set, got 8 and had 1-2 more in the tank.
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 3kg 25 reps
25x5 / Rear laterals 3kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Reverse lunges 15 reps (each leg)
42.5x5 / Chinups 10 reps
47.5x5 / Chinups 10 reps
37.5x5 / Chinups 8 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
Time: 37 minutes
Did really fast today, especially before getting to the heaviest set. Conditioning wasn't much of an issue really, I didn't go faster because of muscular endurance fatigue.
I also took a longer rest before the last chinup set, got 8 and had 1-2 more in the tank.
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Re: Terminater's Log
5/1/23:
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 20 reps
70x5 / Hanging knee raises 20 reps
85x5 / Hanging knee raises 20 reps
105x5 / Dips 13 reps
120x5 / Pullups 8 reps
132.5x5 / Dips 10 reps
105x5 / Pullups 6 reps
105x5 / Pushups 12 reps (reduced reps on purpose and trying harder to keep proper form)
105x5 / Pullups 5 reps
105x5 / Pushups 12 reps
105x5 / Pullups 5 reps
Time: 39.5 minutes
Done after 3 hours of sleep and a full day of work, wasn't that bad really, today was less exhausting than the last squat workout. I went kinda fast in the beginning, and took enough rest before the sets I did after the warmup (90 seconds were enough most of the time).
Grip was a bit of an issue, had to hook grip the heaviest set, and I had a hard time holding the bar on the FSL sets done right after a set of pullups.
I'm really happy with today's workout, considering I came in already very tired.
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 20 reps
70x5 / Hanging knee raises 20 reps
85x5 / Hanging knee raises 20 reps
105x5 / Dips 13 reps
120x5 / Pullups 8 reps
132.5x5 / Dips 10 reps
105x5 / Pullups 6 reps
105x5 / Pushups 12 reps (reduced reps on purpose and trying harder to keep proper form)
105x5 / Pullups 5 reps
105x5 / Pushups 12 reps
105x5 / Pullups 5 reps
Time: 39.5 minutes
Done after 3 hours of sleep and a full day of work, wasn't that bad really, today was less exhausting than the last squat workout. I went kinda fast in the beginning, and took enough rest before the sets I did after the warmup (90 seconds were enough most of the time).
Grip was a bit of an issue, had to hook grip the heaviest set, and I had a hard time holding the bar on the FSL sets done right after a set of pullups.
I'm really happy with today's workout, considering I came in already very tired.
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Re: Terminater's Log
Finished the 1st cycle, I can say my conditioning definitely improved over the last 3 weeks, I could barely finish the first 3 workouts on week 1. I feel my recovery between workouts also improved.
I started the 2nd cycle today, besides raising the TMs the biggest change in this cycle is that the FSL sets are done for 7 sets of 5, instead of 5x5, with assistance exercises between the last 2 sets as well. And of course the 45 minutes time limit stays the same .
I started the 2nd cycle today, besides raising the TMs the biggest change in this cycle is that the FSL sets are done for 7 sets of 5, instead of 5x5, with assistance exercises between the last 2 sets as well. And of course the 45 minutes time limit stays the same .
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Re: Terminater's Log
9/1/23:
3kg medicine ball standing chest pass 2x5
Bench press (TM=77.5):
30x5 / Rear laterals 4kg 25 reps
40x5 / Rear laterals 4kg 25 reps
47.5x5 / Reverse lunges 15 reps (each leg)
55x5 / Reverse lunges 15 reps (each leg)
62.5x5 / Pullnups 8 reps
70x5 / Pullups 8 reps
55x5 / Pullups 8 reps
55x5 / Pullups 6 reps
55x5 / Pullups 5 reps
55x5 / Db rows 12kg 20 reps
55x5 / Db rows 12kg 20 reps
55x5 / Kb swings 12kg 20 reps
55x5 / Kb swings 12kg 20 reps
Time: just under 46 minutes
Went much better than expected TBH, almost got it in time, and I'm sure I would have if I didn't have to work in with people lifting more than me, loading/unloading 20kg plates on the bar almost every set (45lb equivalent).
I didn't try to go turbo mode at the beginning of this workout, and I think I got better results because of it.
I also swapped the position of the chinups and pullups in the week (chins will be on lower body day)
3kg medicine ball standing chest pass 2x5
Bench press (TM=77.5):
30x5 / Rear laterals 4kg 25 reps
40x5 / Rear laterals 4kg 25 reps
47.5x5 / Reverse lunges 15 reps (each leg)
55x5 / Reverse lunges 15 reps (each leg)
62.5x5 / Pullnups 8 reps
70x5 / Pullups 8 reps
55x5 / Pullups 8 reps
55x5 / Pullups 6 reps
55x5 / Pullups 5 reps
55x5 / Db rows 12kg 20 reps
55x5 / Db rows 12kg 20 reps
55x5 / Kb swings 12kg 20 reps
55x5 / Kb swings 12kg 20 reps
Time: just under 46 minutes
Went much better than expected TBH, almost got it in time, and I'm sure I would have if I didn't have to work in with people lifting more than me, loading/unloading 20kg plates on the bar almost every set (45lb equivalent).
I didn't try to go turbo mode at the beginning of this workout, and I think I got better results because of it.
I also swapped the position of the chinups and pullups in the week (chins will be on lower body day)
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Re: Terminater's Log
I'm a little bit sick
Hopefully I will recover quickly
Hopefully I will recover quickly
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Re: Terminater's Log
Had some sort of stomach virus, I'm better now,
repeating week 3:
15/1/23:
3kg medicine ball standing chest pass 2x5
Bench press (TM=75):
30x5 / Rear laterals 3kg 25 reps
37.5x5 / Rear laterals 3kg 25 reps
45x5 / Reverse lunges 15 reps (each leg)
57.5x5 / Reverse lunges 15 reps (each leg)
65x5 / Pullups 8 reps
72.5x5 / Pullups 8 reps
57.5x5 / Pullups 8 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
Time: 38 minutes
repeating week 3:
15/1/23:
3kg medicine ball standing chest pass 2x5
Bench press (TM=75):
30x5 / Rear laterals 3kg 25 reps
37.5x5 / Rear laterals 3kg 25 reps
45x5 / Reverse lunges 15 reps (each leg)
57.5x5 / Reverse lunges 15 reps (each leg)
65x5 / Pullups 8 reps
72.5x5 / Pullups 8 reps
57.5x5 / Pullups 8 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Db rows 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
57.5x5 / Kb swings 12kg 20 reps
Time: 38 minutes
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Re: Terminater's Log
16/12/23:
20" Box jumps 2x5
Squat (TM=100):
40x5 / Hanging knee raises 20 reps
50x5 / Hanging knee raises 20 reps
60x5 / Hanging knee raises 20 reps
75x5 / Dips 12 reps
85x5 / Chinups 10 reps
95x3f / Dips 10 reps
75x5 / Chinups 10 reps
75x5 / Pushups 12 reps
75x5 / Chinups 6 reps
75x5 / Pushups 10 reps
75x5 / Chinups 6 reps
Time: 36.5 minutes
Failed on the main set, guess I'm a bit rusted after 2 weeks of no squatting.
Tough day.
20" Box jumps 2x5
Squat (TM=100):
40x5 / Hanging knee raises 20 reps
50x5 / Hanging knee raises 20 reps
60x5 / Hanging knee raises 20 reps
75x5 / Dips 12 reps
85x5 / Chinups 10 reps
95x3f / Dips 10 reps
75x5 / Chinups 10 reps
75x5 / Pushups 12 reps
75x5 / Chinups 6 reps
75x5 / Pushups 10 reps
75x5 / Chinups 6 reps
Time: 36.5 minutes
Failed on the main set, guess I'm a bit rusted after 2 weeks of no squatting.
Tough day.
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Re: Terminater's Log
18/1/23:
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 4kg 25 reps
25x5 / Rear laterals 4kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Reverse lunges 15 reps (each leg)
42.5x5 / Pullups 8 reps
47.5x5 / Pullups 8 reps
37.5x5 / Pullups 8 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
Time: 38 minutes
Pretty good day
3kg medicine standing chest pass 2x5
Press (TM=50):
20x5 / Rear laterals 4kg 25 reps
25x5 / Rear laterals 4kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
37.5x5 / Reverse lunges 15 reps (each leg)
42.5x5 / Pullups 8 reps
47.5x5 / Pullups 8 reps
37.5x5 / Pullups 8 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Db rows 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
37.5x5 / Kb swings 12kg 20 reps
Time: 38 minutes
Pretty good day
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Re: Terminater's Log
19/1/23:
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 20 reps
70x5 / Hanging knee raises 20 reps
85x5 / Hanging knee raises 20 reps
105x5 / Dips 10 reps
120x5 / Chinups 10 reps
132.5x3f / Dips 10 reps
105x5 / Chinups 6 reps
105x5 / Pushups 12 reps
105x5 / Chinups 6 reps
105x5 / Pushups 12 reps
105x5 / Chinups 5 reps
Time: 43 minutes
A not so good day
Had low energy/motivation today
20" Box jumps 2x5
Deadlift (TM=140):
60x5 / Hanging knee raises 20 reps
70x5 / Hanging knee raises 20 reps
85x5 / Hanging knee raises 20 reps
105x5 / Dips 10 reps
120x5 / Chinups 10 reps
132.5x3f / Dips 10 reps
105x5 / Chinups 6 reps
105x5 / Pushups 12 reps
105x5 / Chinups 6 reps
105x5 / Pushups 12 reps
105x5 / Chinups 5 reps
Time: 43 minutes
A not so good day
Had low energy/motivation today
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Re: Terminater's Log
Someone must have put a curse on me, because now I have covid
I will be in isolation at least until friday
I will be in isolation at least until friday
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Re: Terminater's Log
I had to stay at home all of last week, and this week I took a short vacation, after 2 weeks without training I need to get back into shape a little bit.
I will not go back to the program I did, it did improve my conditioning and I think I got a little stronger, but my forced breaks took the wind out of me, it's a mentally tough program (some of the squat days made me want to quit).
I recommend this program for anyone who wants a conditioning challenge 4 days a week.
I didn't lose any fat but I ate a lot and didn't gain fat either (a whole tub of ben and jerry's on some days, more than once a week).
I will not go back to the program I did, it did improve my conditioning and I think I got a little stronger, but my forced breaks took the wind out of me, it's a mentally tough program (some of the squat days made me want to quit).
I recommend this program for anyone who wants a conditioning challenge 4 days a week.
I didn't lose any fat but I ate a lot and didn't gain fat either (a whole tub of ben and jerry's on some days, more than once a week).
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Re: Terminater's Log
Alright, i'm starting the 531 BBB challenge:
https://www.t-nation.com/workouts/borin ... challenge/
TMs are 90% of e1RM
Squat TM=110kg
Bench TM= 82.5kg
Dl TM = 152.5kg
Ohp Tm = 55kg
Cycle 1, Week 1:
BW: 88kg
24/2/23:
Bench press 55x5, 62.5x5, 70x5 (TM=82.5)
Press 27.5x10x5 (TM=55)
Chinups 5x10 bw
Db curls 8kg 3x10
Tricep cable pushdowns 10kg 3x10
Band pullaparts 3x10 (green band)
Press BBB and chins are supersetted, arms are trisetted.
Had to do rest pause on the chins after the first 2 sets.
https://www.t-nation.com/workouts/borin ... challenge/
TMs are 90% of e1RM
Squat TM=110kg
Bench TM= 82.5kg
Dl TM = 152.5kg
Ohp Tm = 55kg
Cycle 1, Week 1:
BW: 88kg
24/2/23:
Bench press 55x5, 62.5x5, 70x5 (TM=82.5)
Press 27.5x10x5 (TM=55)
Chinups 5x10 bw
Db curls 8kg 3x10
Tricep cable pushdowns 10kg 3x10
Band pullaparts 3x10 (green band)
Press BBB and chins are supersetted, arms are trisetted.
Had to do rest pause on the chins after the first 2 sets.
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Re: Terminater's Log
25/2/23:
Squat 72.5x5, 82.5x5, 92.5x5 (TM=110)
Deadlift 77.5x10x5 (TM=152.5)
Situps 5x10 (super setted with dl)
Hill sprints 4 rounds (110 meter hill)
Dl bbb was easier than press bbb
Squat 72.5x5, 82.5x5, 92.5x5 (TM=110)
Deadlift 77.5x10x5 (TM=152.5)
Situps 5x10 (super setted with dl)
Hill sprints 4 rounds (110 meter hill)
Dl bbb was easier than press bbb
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Re: Terminater's Log
27/2/23:
Press 35x5, 42.5x5, 47.5x5 (TM=55)
Bench press 42.5x10x5 (TM=82.5)
Dumbell rows 16kg 5x10 (super setted with bench)
Db curls 10kg 3x10
Tricep cable pushdowns 12.5kg 3x10
Band pullaparts 3x10 (green band, lightest band in the gym)
Press 35x5, 42.5x5, 47.5x5 (TM=55)
Bench press 42.5x10x5 (TM=82.5)
Dumbell rows 16kg 5x10 (super setted with bench)
Db curls 10kg 3x10
Tricep cable pushdowns 12.5kg 3x10
Band pullaparts 3x10 (green band, lightest band in the gym)
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Re: Terminater's Log
28/2/23:
Deadlift 100x5, 115x5, 130x5 (TM=152.5)
Squat 55x10x5 (TM=110)
Hanging leg raises 5x10 (straight legs, super setted with squats)
squats were tough
no conditioning because my hips are sore after the lifting
1st week went alright, I can keep the workouts under an hour
Deadlift 100x5, 115x5, 130x5 (TM=152.5)
Squat 55x10x5 (TM=110)
Hanging leg raises 5x10 (straight legs, super setted with squats)
squats were tough
no conditioning because my hips are sore after the lifting
1st week went alright, I can keep the workouts under an hour
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Re: Terminater's Log
3/3/23:
Bench press 57.5x3, 65x3, 75x3 (TM=82.5)
Press 27.5x10x5 (TM=55)
Chinups 5x10 bw
Db curls 9kg 3x10
Tricep cable pushdowns 12.5kg 3x10
Band pullaparts 3x10 (green band)
Press easier than last week
I split every chinup set into to 5 rest-pause minisets: 5 reps - go down and take 10 deep breaths - 5 more reps, it was still tough but much more doable
Bench press 57.5x3, 65x3, 75x3 (TM=82.5)
Press 27.5x10x5 (TM=55)
Chinups 5x10 bw
Db curls 9kg 3x10
Tricep cable pushdowns 12.5kg 3x10
Band pullaparts 3x10 (green band)
Press easier than last week
I split every chinup set into to 5 rest-pause minisets: 5 reps - go down and take 10 deep breaths - 5 more reps, it was still tough but much more doable