Author Topic: Torben's training log, Phase 3: do you even lift, brah?  (Read 7118 times)

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Offline Torben

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Torben's training log, Phase 3: do you even lift, brah?
« on: November 08, 2012, 11:30:04 AM »
+10
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Phase I:  general conditioning
(click to show/hide)

Phase 2 began today:  I will emphasize muscle hypertrophy/ bodybuilding a bit more,  and will have this phase transition into a strength phase.  swimming is now an active recovery on the off days.
also,  every fourth week will be strength testing

(click to show/hide)
phase 2 completed,  didnt update here cause meh.  consistend of swimming twice a week with a few triathletes and 3 times @gym with a semi split,  good gains overall,  ate like a beast,  worked hard like a beast,  bam.

phase 3
phase 3 began this week after last weeks strength testing and recovery. its a transition from more bodybuilding style to strength and athletism.
implementing sprint workouts, reducing swimming to once a week and gym workouts to twice a week, with one optional if I feel like it : )
this cylcle a gymworkout will always consist of a leg,  a push (tits or delts) and a pull (back)

todays regime was constructed around a 5x5 routine,  just like fridays will be,  over the next month sets increase,  reps and rest decrease.
(click to show/hide)

fourth cylce:  four days a week of ironwork
cause i wont do track anyway,  to much fun@ working weights atm.  first three weeks will be higher volume,  then one deloading week with strength tests and playfull training (playground, swimming,  jogging),  followed by 3 weeks of heavier work.

(click to show/hide)

new cycle:  higher volumes, super sets and 3 core days,  supplemented by an optional ab only day
(click to show/hide)
« Last Edit: July 15, 2013, 05:13:45 PM by Torben »
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Offline Torben

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Re: Torben's training log, Phase I: general conditioning
« Reply #1 on: November 10, 2012, 05:54:18 PM »
0
friday,  november 9th
had a stressed out day,  only got to do a short workout:

3min treadmill warmup,  light stretching
3x5x60kg (132lb) hang clean
10min interval treadmill running,  min speed 7km/h,  3 peaks at 14km/h



saturday,  november 10th

~10min warmup chest swimming,  some 14 tracks i guess, dunno
10x1 track full speed with 1min recovery
5x3 tracks chest only,  full speed/power whatever

20min recovery

3x (10 narrow pullups + 10 narrow pushups) in supersets,  1 min pause
3x (8x14kg dumbblell biceps curls + 8x32kg dumbbell triceps overhead push) in supersets,  1min pause
3x (12x8kg db concentration curl  + 12x?kg  cable push down(triceps)) in supersets,  1min pause

felt great,  whole upper body was fruckin pumped after swimming already,  the arm routine in the gym killed it then : )
sunday off,  monday I´ll do some running with my buddies,  cant wait.


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Offline Miwiw

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Re: Torben's training log, Phase I: general conditioning
« Reply #2 on: November 10, 2012, 05:55:43 PM »
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Offline Torben

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Re: Torben's training log, Phase I: general conditioning
« Reply #3 on: November 10, 2012, 05:59:44 PM »
+7
pictures

of me in swimming trunks?  ^^
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Offline Dezilagel

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Re: Torben's training log, Phase I: general conditioning
« Reply #4 on: November 10, 2012, 07:52:04 PM »
+13
of me in swimming trunks?  ^^

OH GOD YES
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Offline Torben

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Re: Torben's training log, Phase I: general conditioning
« Reply #5 on: November 19, 2012, 12:32:19 AM »
0
internet was fucked,  so update is coming in late.
btw: using the 25,  not the 50m tracks.
 
wed,  nov 14th
~10min warmup chest swimming
10x1 track full speed with 1min recovery
10min chest only,  high power

20min rest

3 x superset:
20,16,12x 50kg bp
15x 40kg shrugs
15x 40kg bent over row
12,10,8x 40kg overhead shoulderpress
10x 15kg front raise

best workout yet,  highly motivated,  energised... felt fast and strong,  was great!

sat, nov 17th
was a hard morning, we had to start an hour early (8am),  didnt get much sleep the last two days,  still quite fucked from wed.

10min warmup chest & crawl,  my quads burnt like hell who knows why
full speed chest swimming:  2x 2 tracks,  6x1 track,  1min & 2min rest
arms only:  10 min chest and crawl,  the crawl with hand paddles.  performed sharply and with good force.
3,2,1 tracks afap chest swimming
save for the las tracks which felt great,  the workout was hard and didnt feel fast....

25min rest

supersets:

1x "21" (performing 7 lower,  7 upper half and 7 full biceps curls with the 20kg long bar in one set),      3x8x 10kg tricepscurls (no rest)
3x ( 8-13 dips + 12-15x 21,5kg sz curls)
3x ( 10-12kg dumbell curls + 17.5 kg french press)
1x (20x12.5kg scott curl + 20x? cable push down)

weightlifting part felt great!  had a huge breakfeast with my buddies afterward,  including an 15-egg omlette ^^

Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

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Offline Anal Bleeding

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Re: Torben's training log, Phase I: general conditioning
« Reply #6 on: November 19, 2012, 03:25:55 AM »
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Quote
including an 15-egg omlette

did you shit your pants today?

Offline donib

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Re: Torben's training log, Phase I: general conditioning
« Reply #7 on: November 19, 2012, 07:47:42 AM »
+2
Do you even lift

Offline Dezilagel

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Re: Torben's training log, Phase I: general conditioning
« Reply #8 on: November 19, 2012, 08:47:56 AM »
0
pictures of me in swimming trunks

"loudly clears throat while attempting not to giggle with excitement"
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Offline Havoco

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Re: Torben's training log, Phase I: general conditioning
« Reply #9 on: November 19, 2012, 08:58:26 AM »
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So, is torben the EU Balton or something?
Pock gobblers

Offline pingpong

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Re: Torben's training log, Phase I: general conditioning
« Reply #10 on: November 19, 2012, 02:26:08 PM »
0
PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make excercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?

Offline Torben

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Re: Torben's training log, Phase I: general conditioning
« Reply #11 on: November 19, 2012, 02:47:07 PM »
+1
PUSH IT TO THE LIMIT BRO, YOU ALPHA MALE MAN, I ADORE YOU, LETS HAVE BABIES

Bullshit aside i dont really get people who make exercise into such a tedious science, i usually just hit the dumbbells, bench or go for a jog and pop a beer afterwards, i mean whats the point with these diaries and diets, its so simple just workout more, eat less and healthy, is this a source of motivation to you or somethin?

I used to compete in t&f on a national level,  so I like to apply my knowledge to my workouts.  I kept track of them in form of diaries to analyze what worked well and what didnt.
This thread was started after I asked people in another one if they would like to read about it,  and I am hoping to help motivate a few of the guys here to do some sports : )

did you shit your pants today?

I had anal bleeding ; )  nah the omlette was for 3 guys,  but it was quite a sight!

Do you even lift

weights will be increased steadily while modifying work load and rest,  looking forward to it.  i will implement monthly 1rep max lift testing end of december/beginning of january,  so that will be more fun to read for ya i guess ^^
« Last Edit: November 19, 2012, 02:53:04 PM by Torben »
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
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Offline LordBerenger

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Re: Torben's training log, Phase I: general conditioning
« Reply #12 on: November 19, 2012, 04:24:47 PM »
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I wish i were German like you and Joker so i could write these long online diaries but i'm too tired to write that much in detail about how much and what i exactly do when i do workout at the gym.

But yeah. You seem to do a lot of cardio exercises. I'm mostly only lifting with some running, bicycling as warming up.
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Offline Torben

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Re: Torben's training log, Phase I: general conditioning
« Reply #13 on: November 20, 2012, 12:03:45 AM »
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(click to show/hide)

mon,  nov 19th
short lower body day:
10min cycling warmup,  fast enough to break a sweat
100 1leg stair jumps
3x6x50kg (110lb) hang cleans
10min treadmill running,  2 peaks at 12 km/h
3x6x50kg DEEP over head squats
10min treadmill running,  3 peaks at 14km/h
3x I didnt count ^^ crunches (on the phone with my gf,  works wonders haha)
stretching + protein shake.

good day.
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

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Offline Radament

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Re: Torben's training log, Phase I: general conditioning
« Reply #14 on: November 21, 2012, 08:48:28 PM »
+4
there's a lot of cardio there , nice ! my only cardio now is trying to catch archers but they nerfed them so it's too easy .
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