The Misadventurist will now revert to it's original intended purpose as a place to document my travels (48 days!) and write down my thoughts and ruminations etc.
Thanks,
G x
I've noticed that most of my posts recently have been about fitness and the gym etc. So I decided I'd make a fitness specific blog, where all of my future fitness-related posts will be.
So I've started a new routine again. I loved the Power Muscle Burn, especially how it hit both the myofibril and sarcoplasmic muscle fibres, but each workout was taking me between an hour and ninety minutes to complete and involved a lot of isolation exercises which I don't feel are needed for me at this moment in time.
Jim Wendler's 5/3/1 is the Holy Grail of strength workouts. It's simple yet effective nature has been a drawing point for bodybuilders, powerlifters and muscle enthusiasts since it's creation. It's based around the four main lifts - Bench, Deadlift, Squat & Overhead Press - big compound moves working everything you need them to work. Due to it's simple nature it is hugely flexible, allowing you to tailor the 'assistance' (extra exercises) to suit your particular needs and goals. I chose to go with the 'Boring But Big' assistance which is performing the same lift again with a lighter weight for more reps and just one other exercise. I'll run this for a cycle (4 weeks) and then add in more/isolations if I feel I need too.
The program encourages you to start light. There is far too much ego involved in Weight Training; with people coming in and picking up the heaviest weight they can manage thinking it will get them where they want to be faster. But that is not the case - too much too soon and your body will stall. This program is devised in such a way that you will never stall; you might progress slightly slower than other routines but you will continuously, always progress where other programs will eventually run you into a plateau. Ultimately, you can run with the 5/3/1 indefinitely.
But don't just take my word for it - here's a link to the 97 page manual with everything you need to know.
The routine is run in cycles where one cycle is 4 weeks. The first week is 3 sets of 5 (555), the second week is 3 sets of 3 (333), the third week uses decreasing sets (531 - the namesake) and the final week is a deload week where you lighten up the weights and rest the body a bit. The weight increases every session and is calculated by your one rep max - the most you can lift at any time for a single rep. For example week 1 is 75%, 80% and 85% of your max, week 2 is 80%, 85% and 90% and so forth. The final set of each exercise is known as the 'money set' and on this set you go all out and try to beat that sessions target reps (5, 3 or 1).
On the 18th & 19th of January I went in the gym to find out my one rep max's. They were as follows:
I definitely think I might have had more in me, but that's how it fell on the day. The routine encourages you to use 90% of them 1RM's to calculate your routine. I.e. my Squat cycle is calculated using 112.5kg/248lbs (90% of 125kg) and from that I then work out 70%, 80% etc to give me my working sets.
So here we go.
Key:
Weight: Sets x Reps
Money Set:
(Goal Reps) Actual
Cycle 1, Week 1, Day 1: Squats (21st Jan 2011)
75% | 85kg/187lbs: 1 x 5
80% | 90kg/198lbs 1 x 5
85% | 97.5kg/215lbs: 1 x (5) 12
Assistance
Squat: 5 sets of 10 reps @ 60kg/132lbs
Leg Curl: 5 sets of 10 reps @ 70lbs/31.7kg
Workout Notes: 73 squats overall - brutal. Completely underestimated the lack of other exercises! Legs all but gave out on the stairs leaving the gym ha. Looking forward to seeing where this routine can go! Will be odd not breaking Personal Best's every week and seeing my progression like on the PMB but got to look at the bigger picture!
Cycle 1, Week 1, Day 2: Bench (23rd Jan 2011)
75% | 52.5kg/116lbs: 1 x 5
80% | 55kg/121lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x (5) 8
Assistance
Bench: 5 sets of 10 reps @ 35kg/77lbs
Dumbbell Rows: 5 sets of 10 reps @ 15kg/33lbs
Workout Notes: Short but sweet. Tried to hit that mind-matter connection and really hit the chest after the stagnation on the PMB workout. The 50 reps felt really good. Could've hit more on the money set but without a spotter I kept it pretty conservative. Dumbbell rows too light, will up by a few kg's next week.
Cycle 1, Week 1, Day 3: Deadlift (25th Jan 2011)
75% | 90kg/198lbs 1 x 5
80% | 95kg/209lbs 1 x 5
85% | 100kg/220lbs 1 x (5) 10
Assistance
Deadlift: 5 sets of 10 reps @ 60kg/132lbs
Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight
DB Shrugs: 3 sets of 8 @ 32.5kg/71lbs
Workout Notes: Love Deadlifts, love Deadlift day and this was no exception. A bit lighter than I've been used to hitting recently but felt good. The 5 sets of 10 at a lighter weight really felt good for my form. Performed with controlled speed - got a great back pump and all muscles felt engaged. Hanging leg raises were brutal on the grip but all good. Added Shrugs for shits and giggles!
Cycle 1, Week 1, Day 4: Overhead Press (27th Jan 2011)
75% | 42.5kg/93lbs 1 x 5
80% | 45kg/99lbs 1 x 5
85% | 47.5kg/104lbs 1 x (5) 7
Assistance
Overhead Press: 5 sets of 10 reps @ 27.5kg/60lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: Hard work! I got in there, warmed up with the bar & some biscuits (1.25kg plates) but as soon as I put up that 42.5kg I was like... fuck, this ain't gonna be easy. And boy was I right - the money set was painful. I hit the goal 5 alright, paused for a bit and then put up two more but was a huge effort. Even heavier next week! The chin's were great - never knew I had 50 chin ups in me. First 20-30 nice and fast and explosive. Last 10 performed as singles/doubles but didn't want to quit. Whole workout took barely 45minutes. Also broke the 4000 calorie mark today so super pleased with how the nutrition is going too. I'm going to smash this weight plateau very soon!
Cycle 1, Week 2, Day 1: Squats (29th Jan 2011)
80% | 90kg/198lbs: 1 x 3
85% | 97.5kg/215lbs 1 x 3
90% | 102.5kg/226lbs: 1 x (3) 7
Assistance
Squat: 5 sets of 10 reps @ 62.5kg/138lbs +2.5kg/5.5lbs
Leg Curl: 5 sets of 10 reps @ 80lbs/36.2kg +10lbs/4.5kg
Workout Notes: Yep, a good Saturday morning session. Focused a lot on getting squat form right - sitting back into it and getting the hip drive. Tried for video again but no where to set up - I need one of them gorilla-pod tripod thingys. Could've hit a couple more on the money set I think but kept a couple in the tank as to not train to failure. The 50 squats at a lighter weight, again, are more brutal than the heavier ones. All in all, happy chap. Still think it's odd I have more energy in the AM with just breakfast inside me.
Cycle 1, Week 2, Day 2: Bench (30th Jan 2011)
80% | 55kg/121lbs: 1 x 3
85% | 57.5kg/126lbs: 1 x 3
90% | 62.5kg/137lbs: 1 x (3) 6
Assistance
Bench: 5 sets of 10 reps @ 40kg/88lbs +5kg/11lbs
Dumbbell Rows: 5 sets of 10 reps @ 20kg/44lbs +5kg/11lbs
French Press: 3 sets of 6 reps @ 20kg/22lbs
Workout Notes: All good - feeling stronger. Not sure I could've repped 62.5kg for 6 reps a couple of weeks back and that was without a spotter, could've hit 2-3 more with the mental assurance that I wouldn't drop the weight on myself. I recently discovered a tip regarding body position - gripping the bench between my thighs - and it's really helping me find that full body engagement. Was still feeling pretty alive after I finished up the workout so decided to hit the triceps with a French Press for fun.
Cycle 1, Week 2, Day 3: Deadlift (1st Feb 2011)
80% | 95kg/209lbs 1 x 3
85% | 100kg/220lbs 1 x 3
90% | 107.5kg/237lbs 1 x (3) 8
Assistance
Deadlift: 5 sets of 10 reps @ 62.5kg/137lbs +2.5kg/5.5lbs
Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight
DB Shrugs: 3 sets of 8 @ 35kg/77lbs +2.5kg/5.5lbs
Workout Notes: Went in there with the fury of the gods and smashed the hell out of this workout. I was so in the zone that I started loading up more weight after the money set before realising I'd finished! Still pumped, sad it's over!
Cycle 1, Week 2, Day 4: Overhead Press (3rd Feb 2011)
80% | 45kg/99lbs 1 x 3
85% | 47.5kg/104lbs 1 x 3
90% | 50kg/110lbs 1 x (3) 4+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 30kg/66lbs +5kg/11lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: Average! Only managed 4 solid reps on the money set, but banged out a couple of push-presses (using your knees for momentum) for a little something extra. Chins felt a lot harder this week than last - just an off day. Still, in the green and got all the lifts up so all good.
Cycle 1, Week 3, Day 1: Squats (4th Feb 2011)
75% | 85kg/187lbs: 1 x 5
85% | 97.5kg/215lbs 1 x 3
95% | 107.5kg/237lbs: 1 x (1) 6
Assistance
Squat: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs
Leg Curl: 5 sets of 10 reps @ 85lbs/38.5kg +5lbs/2.2kg
Workout Notes: Good workout overall. Took a while to loosen up and even then my squats still felt a bit odd. Couldn't settle on a good foot position due to a bit of an ache in my plantar fascia (possible old case of plantar fasciitis flaring up again). But the weight and numbers are there with a solid money set so smiles all round. 50 reps were pretty brutal and have a major case of the jelly legs right now!
Got my weigh in tomorrow morning. A week or so of big eating (4000cals and up per day) so I'm hoping to weight in at least a couple of pounds heavier. We'll soon see!
Cycle 1, Week 3, Day 2: Bench (6th Feb 2011)
75% | 52.5kg/115lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x 3
95% | 65kg/143lbs: 1 x (1) 4
Assistance
Bench: 5 sets of 10 reps @ 42.5kg/93lbs +2.5kg/5.5lbs
Dumbbell Rows: 5 sets of 10 reps @ 22.5kg/49lbs +2.5kg/5.5lbs
Underhand Bar Pulldown: 3 sets of 8 reps @ Increment 8
Workout Notes: Went in pretty hungover not expecting great things but am pleased with how this turned out. It also sorted the hangover right out and feeling peachy now! I added in some underhand pulldowns to isolate the triceps - figured I'd switch it up after last weeks French Press. The reason I do it underhand as, when fatigued, it's a lot harder to 'lean' into it and move the weight with momentum or your weight thus isolating the triceps better for longer. Overall, good. Can't wait for 95% Dead's on Tuesday.
Cycle 1, Week 3, Day 3: Deadlift (8th Feb 2011)
75% | 90kg/198lbs 1 x 5
85% | 100kg/220lbs 1 x 3
95% | 112.5kg/248lbs 1 x (1) 9!!
Assistance
Deadlift: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs
Hanging Leg Raises: See Notes
DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs +2.5kg/5.5lbs
Workout Notes: I set myself the task of hitting 5 on the money set. Jim insisted on 6. Doug called for 7 or I'd lose my lad status. Jim swooped back in with a low blow and revoked my man card, claiming I could only have it back if I hit 8 reps. I didn't think I'd be able to live up to it but I only went and smashed it - with a couple left in the tank too. 9 reps at 248lbs is some serious shifting for me. Am dead chuffed! However, workout was a bit soured with the hanging leg raises. There I was, hanging from the bar ready to start - legs came up and - twinge - searing pain between my lower abs and inguinal ligament. Tried a couple more reps but no. Will rest up and try and get them in on Thursday on Overhead Press day! Shrugs up hugely in strength. Was thinking today about when I was shrugging 15kg/33lbs not too long ago! All in all, pleased. Fueling up with egg & bacon pie, mash & loads of green veg now.
Cycle 1, Week 3, Day 4: Overhead Press (10th Feb 2011)
75% | 42.5kg/93lbs 1 x 5
85% | 47.5kg/104lbs 1 x 3
95% | 52.5kg/115lbs 1 x (1) 1+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 32.5kg/71lbs +2.5kg/5.5lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: As expected, not brilliant. It's time for a deload week now, and for cycle 2 you're meant to add 5lbs to the max lift but I think I might keep OHP as it is til I'm throwing the weight around a bit easier. I think I may have miscalculated my 1 rep max - perhaps not using strict form or using momentum or something, cos this felt heavy. Then again, I did make the goal reps... plus a couple of Push Press... I'll think about it. Intended to get the hanging leg raises in that I couldn't do on Tuesday due to muscle pain in lower abs but pain was still there tonight and grip strength was fried with the 50 chins. Will be interesting to see how I fair with this upcoming deload week with light weights and minimal exercises, but hopefully I'll grow some!
Jim Wendler's 5/3/1 is the Holy Grail of strength workouts. It's simple yet effective nature has been a drawing point for bodybuilders, powerlifters and muscle enthusiasts since it's creation. It's based around the four main lifts - Bench, Deadlift, Squat & Overhead Press - big compound moves working everything you need them to work. Due to it's simple nature it is hugely flexible, allowing you to tailor the 'assistance' (extra exercises) to suit your particular needs and goals. I chose to go with the 'Boring But Big' assistance which is performing the same lift again with a lighter weight for more reps and just one other exercise. I'll run this for a cycle (4 weeks) and then add in more/isolations if I feel I need too.
The program encourages you to start light. There is far too much ego involved in Weight Training; with people coming in and picking up the heaviest weight they can manage thinking it will get them where they want to be faster. But that is not the case - too much too soon and your body will stall. This program is devised in such a way that you will never stall; you might progress slightly slower than other routines but you will continuously, always progress where other programs will eventually run you into a plateau. Ultimately, you can run with the 5/3/1 indefinitely.
But don't just take my word for it - here's a link to the 97 page manual with everything you need to know.
The routine is run in cycles where one cycle is 4 weeks. The first week is 3 sets of 5 (555), the second week is 3 sets of 3 (333), the third week uses decreasing sets (531 - the namesake) and the final week is a deload week where you lighten up the weights and rest the body a bit. The weight increases every session and is calculated by your one rep max - the most you can lift at any time for a single rep. For example week 1 is 75%, 80% and 85% of your max, week 2 is 80%, 85% and 90% and so forth. The final set of each exercise is known as the 'money set' and on this set you go all out and try to beat that sessions target reps (5, 3 or 1).
On the 18th & 19th of January I went in the gym to find out my one rep max's. They were as follows:
18th & 19th January 2011: One Rep Max (1RM)
Squat: 125kg/275lbs
Squat: 125kg/275lbs
Bench: 75kg/165lbs
Deadlift: 130kg/286lbs
Deadlift: 130kg/286lbs
Overhead Press: 55kg/121lbs
I definitely think I might have had more in me, but that's how it fell on the day. The routine encourages you to use 90% of them 1RM's to calculate your routine. I.e. my Squat cycle is calculated using 112.5kg/248lbs (90% of 125kg) and from that I then work out 70%, 80% etc to give me my working sets.
So here we go.
Key:
Weight: Sets x Reps
Money Set:
(Goal Reps) Actual
Week 1
Cycle 1, Week 1, Day 1: Squats (21st Jan 2011)
75% | 85kg/187lbs: 1 x 5
80% | 90kg/198lbs 1 x 5
85% | 97.5kg/215lbs: 1 x (5) 12
Assistance
Squat: 5 sets of 10 reps @ 60kg/132lbs
Leg Curl: 5 sets of 10 reps @ 70lbs/31.7kg
Workout Notes: 73 squats overall - brutal. Completely underestimated the lack of other exercises! Legs all but gave out on the stairs leaving the gym ha. Looking forward to seeing where this routine can go! Will be odd not breaking Personal Best's every week and seeing my progression like on the PMB but got to look at the bigger picture!
Cycle 1, Week 1, Day 2: Bench (23rd Jan 2011)
75% | 52.5kg/116lbs: 1 x 5
80% | 55kg/121lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x (5) 8
Assistance
Bench: 5 sets of 10 reps @ 35kg/77lbs
Dumbbell Rows: 5 sets of 10 reps @ 15kg/33lbs
Workout Notes: Short but sweet. Tried to hit that mind-matter connection and really hit the chest after the stagnation on the PMB workout. The 50 reps felt really good. Could've hit more on the money set but without a spotter I kept it pretty conservative. Dumbbell rows too light, will up by a few kg's next week.
Cycle 1, Week 1, Day 3: Deadlift (25th Jan 2011)
75% | 90kg/198lbs 1 x 5
80% | 95kg/209lbs 1 x 5
85% | 100kg/220lbs 1 x (5) 10
Assistance
Deadlift: 5 sets of 10 reps @ 60kg/132lbs
Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight
DB Shrugs: 3 sets of 8 @ 32.5kg/71lbs
Workout Notes: Love Deadlifts, love Deadlift day and this was no exception. A bit lighter than I've been used to hitting recently but felt good. The 5 sets of 10 at a lighter weight really felt good for my form. Performed with controlled speed - got a great back pump and all muscles felt engaged. Hanging leg raises were brutal on the grip but all good. Added Shrugs for shits and giggles!
Cycle 1, Week 1, Day 4: Overhead Press (27th Jan 2011)
75% | 42.5kg/93lbs 1 x 5
80% | 45kg/99lbs 1 x 5
85% | 47.5kg/104lbs 1 x (5) 7
Assistance
Overhead Press: 5 sets of 10 reps @ 27.5kg/60lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: Hard work! I got in there, warmed up with the bar & some biscuits (1.25kg plates) but as soon as I put up that 42.5kg I was like... fuck, this ain't gonna be easy. And boy was I right - the money set was painful. I hit the goal 5 alright, paused for a bit and then put up two more but was a huge effort. Even heavier next week! The chin's were great - never knew I had 50 chin ups in me. First 20-30 nice and fast and explosive. Last 10 performed as singles/doubles but didn't want to quit. Whole workout took barely 45minutes. Also broke the 4000 calorie mark today so super pleased with how the nutrition is going too. I'm going to smash this weight plateau very soon!
Week 2
Cycle 1, Week 2, Day 1: Squats (29th Jan 2011)
80% | 90kg/198lbs: 1 x 3
85% | 97.5kg/215lbs 1 x 3
90% | 102.5kg/226lbs: 1 x (3) 7
Assistance
Squat: 5 sets of 10 reps @ 62.5kg/138lbs +2.5kg/5.5lbs
Leg Curl: 5 sets of 10 reps @ 80lbs/36.2kg +10lbs/4.5kg
Workout Notes: Yep, a good Saturday morning session. Focused a lot on getting squat form right - sitting back into it and getting the hip drive. Tried for video again but no where to set up - I need one of them gorilla-pod tripod thingys. Could've hit a couple more on the money set I think but kept a couple in the tank as to not train to failure. The 50 squats at a lighter weight, again, are more brutal than the heavier ones. All in all, happy chap. Still think it's odd I have more energy in the AM with just breakfast inside me.
Cycle 1, Week 2, Day 2: Bench (30th Jan 2011)
80% | 55kg/121lbs: 1 x 3
85% | 57.5kg/126lbs: 1 x 3
90% | 62.5kg/137lbs: 1 x (3) 6
Assistance
Bench: 5 sets of 10 reps @ 40kg/88lbs +5kg/11lbs
Dumbbell Rows: 5 sets of 10 reps @ 20kg/44lbs +5kg/11lbs
French Press: 3 sets of 6 reps @ 20kg/22lbs
Workout Notes: All good - feeling stronger. Not sure I could've repped 62.5kg for 6 reps a couple of weeks back and that was without a spotter, could've hit 2-3 more with the mental assurance that I wouldn't drop the weight on myself. I recently discovered a tip regarding body position - gripping the bench between my thighs - and it's really helping me find that full body engagement. Was still feeling pretty alive after I finished up the workout so decided to hit the triceps with a French Press for fun.
Cycle 1, Week 2, Day 3: Deadlift (1st Feb 2011)
80% | 95kg/209lbs 1 x 3
85% | 100kg/220lbs 1 x 3
90% | 107.5kg/237lbs 1 x (3) 8
Assistance
Deadlift: 5 sets of 10 reps @ 62.5kg/137lbs +2.5kg/5.5lbs
Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight
DB Shrugs: 3 sets of 8 @ 35kg/77lbs +2.5kg/5.5lbs
Workout Notes: Went in there with the fury of the gods and smashed the hell out of this workout. I was so in the zone that I started loading up more weight after the money set before realising I'd finished! Still pumped, sad it's over!
Cycle 1, Week 2, Day 4: Overhead Press (3rd Feb 2011)
80% | 45kg/99lbs 1 x 3
85% | 47.5kg/104lbs 1 x 3
90% | 50kg/110lbs 1 x (3) 4+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 30kg/66lbs +5kg/11lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: Average! Only managed 4 solid reps on the money set, but banged out a couple of push-presses (using your knees for momentum) for a little something extra. Chins felt a lot harder this week than last - just an off day. Still, in the green and got all the lifts up so all good.
Week 3
Cycle 1, Week 3, Day 1: Squats (4th Feb 2011)
75% | 85kg/187lbs: 1 x 5
85% | 97.5kg/215lbs 1 x 3
95% | 107.5kg/237lbs: 1 x (1) 6
Assistance
Squat: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs
Leg Curl: 5 sets of 10 reps @ 85lbs/38.5kg +5lbs/2.2kg
Workout Notes: Good workout overall. Took a while to loosen up and even then my squats still felt a bit odd. Couldn't settle on a good foot position due to a bit of an ache in my plantar fascia (possible old case of plantar fasciitis flaring up again). But the weight and numbers are there with a solid money set so smiles all round. 50 reps were pretty brutal and have a major case of the jelly legs right now!
Got my weigh in tomorrow morning. A week or so of big eating (4000cals and up per day) so I'm hoping to weight in at least a couple of pounds heavier. We'll soon see!
Cycle 1, Week 3, Day 2: Bench (6th Feb 2011)
75% | 52.5kg/115lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x 3
95% | 65kg/143lbs: 1 x (1) 4
Assistance
Bench: 5 sets of 10 reps @ 42.5kg/93lbs +2.5kg/5.5lbs
Dumbbell Rows: 5 sets of 10 reps @ 22.5kg/49lbs +2.5kg/5.5lbs
Underhand Bar Pulldown: 3 sets of 8 reps @ Increment 8
Workout Notes: Went in pretty hungover not expecting great things but am pleased with how this turned out. It also sorted the hangover right out and feeling peachy now! I added in some underhand pulldowns to isolate the triceps - figured I'd switch it up after last weeks French Press. The reason I do it underhand as, when fatigued, it's a lot harder to 'lean' into it and move the weight with momentum or your weight thus isolating the triceps better for longer. Overall, good. Can't wait for 95% Dead's on Tuesday.
Cycle 1, Week 3, Day 3: Deadlift (8th Feb 2011)
75% | 90kg/198lbs 1 x 5
85% | 100kg/220lbs 1 x 3
95% | 112.5kg/248lbs 1 x (1) 9!!
Assistance
Deadlift: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs
Hanging Leg Raises: See Notes
DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs +2.5kg/5.5lbs
Workout Notes: I set myself the task of hitting 5 on the money set. Jim insisted on 6. Doug called for 7 or I'd lose my lad status. Jim swooped back in with a low blow and revoked my man card, claiming I could only have it back if I hit 8 reps. I didn't think I'd be able to live up to it but I only went and smashed it - with a couple left in the tank too. 9 reps at 248lbs is some serious shifting for me. Am dead chuffed! However, workout was a bit soured with the hanging leg raises. There I was, hanging from the bar ready to start - legs came up and - twinge - searing pain between my lower abs and inguinal ligament. Tried a couple more reps but no. Will rest up and try and get them in on Thursday on Overhead Press day! Shrugs up hugely in strength. Was thinking today about when I was shrugging 15kg/33lbs not too long ago! All in all, pleased. Fueling up with egg & bacon pie, mash & loads of green veg now.
Cycle 1, Week 3, Day 4: Overhead Press (10th Feb 2011)
75% | 42.5kg/93lbs 1 x 5
85% | 47.5kg/104lbs 1 x 3
95% | 52.5kg/115lbs 1 x (1) 1+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 32.5kg/71lbs +2.5kg/5.5lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight
Workout Notes: As expected, not brilliant. It's time for a deload week now, and for cycle 2 you're meant to add 5lbs to the max lift but I think I might keep OHP as it is til I'm throwing the weight around a bit easier. I think I may have miscalculated my 1 rep max - perhaps not using strict form or using momentum or something, cos this felt heavy. Then again, I did make the goal reps... plus a couple of Push Press... I'll think about it. Intended to get the hanging leg raises in that I couldn't do on Tuesday due to muscle pain in lower abs but pain was still there tonight and grip strength was fried with the 50 chins. Will be interesting to see how I fair with this upcoming deload week with light weights and minimal exercises, but hopefully I'll grow some!
I caught the news last night when they were talking about the Power Balance Band and it got my blood boiling. This unimpressive looking band - not unlike your typical charity band - claims to 'harness the bodies natural energy' to improve strength, balance, flexibility and performance. Really? A band?! It was put to the test with subjects being blindfolded and then given the Power Balance Band and a normal band in turn. The results rather unsuprisingly showed there was no difference or improvement whatsoever, thus proving that any 'enhancement' that may be felt when using the band is simply a placebo effect; you perform better because you expect yourself to do so.
What annoyed me even more is that these bands have been seen on the wrists of several top sportsmen and women including David Beckham, Cristiano Ronaldo, Andrew Strauss and Shaquille O'Neal. They've also been seen adorning the wrists of Robert De Niro and Queen-to-be Kate Middleton. These people, in particular the athletes who so many idolise and revere, should be setting a good example in the knowledge that they have the ability to strongly effect their followers consumerism. They should not be encouraging them to buy into these worthless fads that promise unrealistic results for the sake of a cheque in the mail.
Unfortunately the madness doesn't end there; these fads are an all too common occurrence. ShakeWeight, albeit great for it's masturbatory comic value, is another product better suited as a door stop or paper weight. And these are just two examples of a plethora of market products aimed at innocent people who want to find fitness but don't know how.
What more? Diet. Diet. Diet. This is probably the biggest area of conflict in the industry today. It's also the most controversial as the wrong diet can seriously affect your health and well-being. Yet there are so many people promising to 'take the hard work' out of dieting, that people have started to believe dieting truely is hard work. It's not. It's certainly not hard enough that you should buy a fad diet book or pay to attend a group to be told how to eat incorrectly. The trouble spawns out of a country-wide lack of understanding of nutrition and the human body, but you can't argue with people as they always think they know best. "I can eat what I want because I'm trying to put on weight". "I'm trying to lose weight so I'm not going to eat". "I saw a testimonial where a woman on this crash-diet lost 100lbs in 3 months so I'm going to do that". It's not going to be easy to break that cycle - and I especially don't expect that people will take some unknown blogger's word on the net as gospel - but I intend to do what I can to help those who are interested in fitness, nutrition, health or generally looking to change their lives for the better.
But come on, there must be some secret, right? Wrong. Believe me, over the last few years I've lost 35lbs/15kg and I've put 39lbs/18kg back on in lean muscle mass. And how did I do it? With nothing more than a head full of good advice and a heart full of grit and determination. I'm sorry to burst your bubble but there are no shortcuts. You want to lose weight? You've got to get up off your ass, get your body moving, get your heart rate up and burn some damn calories. And you've gotta back that up with a good diet. You want to start by working out your Basal Metabolic Rate or BMR. This tells you how many calories your body uses on a typical day. Then subtract 500. This is how many calories you need to be eating per day for successful weight loss. And you need to reach that calorie target with a balanced diet made up of protein, complex carbohydrates and good fats. That's right, fats. You've got to be eating fat to lose fat - I'm rocking your world right now, aren't I? You also want to be eating smaller meals every 2-3 hours to really fire up that metabolism. You know that lethargic feeling after a big meal? A food coma? That's your body struggling to process the mountain of food you've just piled up inside it and it's the fastest way to a slow metabolism and unwanted weight gain.
And please, to all those thousands of people out there who think they can lose fat by not eating - listen to me when I tell you you're going about it the wrong way. If you don't eat your body will go catabolic. This is the process where the body breaks down large molecules into smaller ones to create the energy you're not providing with food. In essence, your body is eating away at itself. Might sound great to someone who wants to lose weight but it's not. The human body is a wonder and when starved it will actually go into 'survival mode' - slowing down your metabolism and storing any fat you have. Often you may find you actually gain more fat. Any weight loss you achieve from starving yourself is a loss of water and muscle tissue, leaving you weak and frail. Your immune system will also take a beating leaving you feeling run down, permanently lethargic and unwell.
Nothing about exercising or diet has to be hard work. Trust me when I say that the more you do it, the more you enjoy it. Once you see the benefits of training smart and training hard; once you see the fat come off or the muscle mass pile on, you will be hooked and you will love it.
What annoyed me even more is that these bands have been seen on the wrists of several top sportsmen and women including David Beckham, Cristiano Ronaldo, Andrew Strauss and Shaquille O'Neal. They've also been seen adorning the wrists of Robert De Niro and Queen-to-be Kate Middleton. These people, in particular the athletes who so many idolise and revere, should be setting a good example in the knowledge that they have the ability to strongly effect their followers consumerism. They should not be encouraging them to buy into these worthless fads that promise unrealistic results for the sake of a cheque in the mail.
Unfortunately the madness doesn't end there; these fads are an all too common occurrence. ShakeWeight, albeit great for it's masturbatory comic value, is another product better suited as a door stop or paper weight. And these are just two examples of a plethora of market products aimed at innocent people who want to find fitness but don't know how.
What more? Diet. Diet. Diet. This is probably the biggest area of conflict in the industry today. It's also the most controversial as the wrong diet can seriously affect your health and well-being. Yet there are so many people promising to 'take the hard work' out of dieting, that people have started to believe dieting truely is hard work. It's not. It's certainly not hard enough that you should buy a fad diet book or pay to attend a group to be told how to eat incorrectly. The trouble spawns out of a country-wide lack of understanding of nutrition and the human body, but you can't argue with people as they always think they know best. "I can eat what I want because I'm trying to put on weight". "I'm trying to lose weight so I'm not going to eat". "I saw a testimonial where a woman on this crash-diet lost 100lbs in 3 months so I'm going to do that". It's not going to be easy to break that cycle - and I especially don't expect that people will take some unknown blogger's word on the net as gospel - but I intend to do what I can to help those who are interested in fitness, nutrition, health or generally looking to change their lives for the better.
But come on, there must be some secret, right? Wrong. Believe me, over the last few years I've lost 35lbs/15kg and I've put 39lbs/18kg back on in lean muscle mass. And how did I do it? With nothing more than a head full of good advice and a heart full of grit and determination. I'm sorry to burst your bubble but there are no shortcuts. You want to lose weight? You've got to get up off your ass, get your body moving, get your heart rate up and burn some damn calories. And you've gotta back that up with a good diet. You want to start by working out your Basal Metabolic Rate or BMR. This tells you how many calories your body uses on a typical day. Then subtract 500. This is how many calories you need to be eating per day for successful weight loss. And you need to reach that calorie target with a balanced diet made up of protein, complex carbohydrates and good fats. That's right, fats. You've got to be eating fat to lose fat - I'm rocking your world right now, aren't I? You also want to be eating smaller meals every 2-3 hours to really fire up that metabolism. You know that lethargic feeling after a big meal? A food coma? That's your body struggling to process the mountain of food you've just piled up inside it and it's the fastest way to a slow metabolism and unwanted weight gain.
And please, to all those thousands of people out there who think they can lose fat by not eating - listen to me when I tell you you're going about it the wrong way. If you don't eat your body will go catabolic. This is the process where the body breaks down large molecules into smaller ones to create the energy you're not providing with food. In essence, your body is eating away at itself. Might sound great to someone who wants to lose weight but it's not. The human body is a wonder and when starved it will actually go into 'survival mode' - slowing down your metabolism and storing any fat you have. Often you may find you actually gain more fat. Any weight loss you achieve from starving yourself is a loss of water and muscle tissue, leaving you weak and frail. Your immune system will also take a beating leaving you feeling run down, permanently lethargic and unwell.
Nothing about exercising or diet has to be hard work. Trust me when I say that the more you do it, the more you enjoy it. Once you see the benefits of training smart and training hard; once you see the fat come off or the muscle mass pile on, you will be hooked and you will love it.
...With a single step.
I write this with a flurry of panic & excitement in my chest as I've just booked my flight out of here and in to the land of Oz. What more is that I purchased a one way ticket; no turning back now and no return - both metaphorically and literally.
I've been in possession of a confirmed & granted visa for a couple of weeks but haven't had the stomach to book my flights. It seemed too huge. A year; a whole year of my life away from home comforts, friends & family. Going to a distant place completely and utterly alone knowing not a single soul, with no idea of what to expect or how I'll get by. Suddenly I find myself plagued with thoughts of what if something happens to me? Or what if something happens at home while I'm away? What will I miss? Will I have enough money? Will there be massive spiders that will crawl into my bed and eat me while I sleep?
But I know all of that will be dispelled upon arrival... Except maybe the spider thing - that shit is real. I know that now is the time to do this. I have very little holding me here and after everything a blank slate is no bad thing. Of course I will miss my friends and family but I know they understand why I feel I need to do this - and they can always come and see me!
The way I see it, I stand on the edge of a pivotal year in my life and I have very little idea of where I'll be, or even who I'll be, when I come out the other side in 2012. But I think that's what I'm looking forward to the most.
I will be departing the evening of the 31st March and arriving in Dubai a few hours later. After just 90mins (mostly spent walking from arrivals to the gate, I'd imagine) I'll be back on a plane destined for Melbourne, where I'll arrive in the morning of the 2nd April.
So what do I do now? Hostel, travel insurance, decide what I'm taking, Australian bank, Australian phone, tax file number, medical checks, settle my affairs in the UK, see, catch up and say my goodbyes to as many people as possible and probably lots more. I have a feeling these 72 days will be gone before I know it.
How exciting! This blog can finally start to take on it's original purpose of documenting my adventures!
G x
I've been in possession of a confirmed & granted visa for a couple of weeks but haven't had the stomach to book my flights. It seemed too huge. A year; a whole year of my life away from home comforts, friends & family. Going to a distant place completely and utterly alone knowing not a single soul, with no idea of what to expect or how I'll get by. Suddenly I find myself plagued with thoughts of what if something happens to me? Or what if something happens at home while I'm away? What will I miss? Will I have enough money? Will there be massive spiders that will crawl into my bed and eat me while I sleep?
But I know all of that will be dispelled upon arrival... Except maybe the spider thing - that shit is real. I know that now is the time to do this. I have very little holding me here and after everything a blank slate is no bad thing. Of course I will miss my friends and family but I know they understand why I feel I need to do this - and they can always come and see me!
The way I see it, I stand on the edge of a pivotal year in my life and I have very little idea of where I'll be, or even who I'll be, when I come out the other side in 2012. But I think that's what I'm looking forward to the most.
I will be departing the evening of the 31st March and arriving in Dubai a few hours later. After just 90mins (mostly spent walking from arrivals to the gate, I'd imagine) I'll be back on a plane destined for Melbourne, where I'll arrive in the morning of the 2nd April.
So what do I do now? Hostel, travel insurance, decide what I'm taking, Australian bank, Australian phone, tax file number, medical checks, settle my affairs in the UK, see, catch up and say my goodbyes to as many people as possible and probably lots more. I have a feeling these 72 days will be gone before I know it.
How exciting! This blog can finally start to take on it's original purpose of documenting my adventures!
G x
After posting up my review of Dave's VIF I figured why not start an on-going work out log here to monitor progress through my new routine; the Power Muscle Burn.
So what is the Power Muscle Burn? Well, it works by recruiting all the muscle fibres by working in different ranges of hypertrophy (the increase in tissue due to the enlargement of component cells). If you want to fully understand the science behind training within different hypertrophy ranges, you need to consider the types of hypertrophy; myofibril and sarcoplasmic. You can find a great article here which explains everything.
I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.
My motivation? Look no further than here
I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.
My motivation? Look no further than here
Key
+5kg / -3reps / No change - How much more/less weight or how many more/less reps than the previous week.
102.5kg - Goal made / goal information
+5kg / -3reps / No change - How much more/less weight or how many more/less reps than the previous week.
102.5kg - Goal made / goal information
P - Power (Heavy weight, low rep)
M - Muscle (Medium weight, medium rep)
M - Muscle (Medium weight, medium rep)
B - Burn (light weight, high rep)
Notes
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar.
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar.
iii) Squats, Deadlifts & Bench Press are all done using an olympic bar with weight included.
Christmas Goals (set Mid-November, at least 4 sets of 3 reps)
1) Bench 70kg (60kg 27th Nov, 62.5kg 5th Dec, 65kg 13th Dec, 65kg 23rd Dec)
2) Squat 85kg (85kg 21st Nov, 90kg 29th Nov, 95kg 7th Dec, 100kg 18th Dec)
3) Deadlift 100kg (102.5kg 25th Nov, 102.5kg 3rd Dec, 105kg 11th Dec, 110kg 21st Dec)
Christmas Goals (set Mid-November, at least 4 sets of 3 reps)
1) Bench 70kg (60kg 27th Nov, 62.5kg 5th Dec, 65kg 13th Dec, 65kg 23rd Dec)
2) Squat 85kg (85kg 21st Nov, 90kg 29th Nov, 95kg 7th Dec, 100kg 18th Dec)
3) Deadlift 100kg (102.5kg 25th Nov, 102.5kg 3rd Dec, 105kg 11th Dec, 110kg 21st Dec)
Week 1
Day 1: Chest & Biceps (20/11/2010)
P | Bench Press: 4 sets of 3 reps @ 60kg/132lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs
M |Dumbbell Bench Press: 3 sets of 6 reps @ 20kg/44lbs (each hand)
B | Dumbbell Flys: 1 set of 40 reps @ 5kg/11lbs (each hand)
P | Pinwheel Curls: 2 sets of 5 reps @ 12.5kg/28lbs
M | Standing Barbell Curl: 3 sets of 6 reps @ 20kg/44lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs
Day 2: Quads & Hamstrings (21/11/2010)
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs
M | Leg Press: 3 sets of 6 reps @ 113kg/250lbs
B | Leg Press: 1 set of 40 reps @ 32kg/70lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 80k/176lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs
B | Leg Curl: 1 set of 40 reps @ 18kg/40lbs
Day 3: Shoulders & Triceps (23/11/2010)
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs
B | Dumbbell Lateral Raise: 1 set of 40 reps @ 5kg/11lbs, 1 set of 20 reps @ 2.5kg/6lbs (each hand)
P | Closegrip Bench Press: 2 sets of 5 reps @ 45kg/100lbs
M | Seated French Press: 2 sets of 8 reps @ 10kg/22lbs
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20k/44lbs
B | Cable Tricep Extension: 1 set of 40 reps @ 4 (don't know what the increments are?)
Day 4: Back, Cavles & Abs (25/11/2010)
P | Deadlift: 4 sets of 3 reps @ 102.5kg/226lbs
M | Barbell Rows: 3 sets of 6 reps @ 52.5kg/116lbs
M | Lateral Pull Down: 3 sets of 6 reps @ 51kg/112.5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 15kg/33lbs
M | Seated Calf Raise: 2 sets of 12 reps @ 30kg/66lbs (each leg)
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 45kg/100lbs
Ab Workout
Week 2
P | Bench Press: 4 sets of 4 reps @ 60kg/132lbs +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg
M |Dumbbell Bench Press: 3 sets of 8 reps @ 20kg/44lbs (each hand) +6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 5kg/11lbs (each hand) +40 reps
P | Pinwheel Curls: 3 sets of 6 reps @ 15kg/33lbs (each hand) +2.5kg +8reps
M | Standing Barbell Curl: 3 sets of 8 reps @ 20kg/44lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs
Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs
Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.
Day 2: Quads & Hamstrings (29/11/2010)
P | Squat: 4 sets of 5 reps @ 90kg/198lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg
P | Squat: 4 sets of 5 reps @ 90kg/198lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs +10lbs
B | Leg Press: 2 sets of 40 reps @ 41kg/90lbs +20lbs +40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 85kg/187lbs +5kg
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg -6reps
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg -6reps
B | Leg Curl: 1 set of 40 reps @ 23kg/50lbs +10lbs
Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.
Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.
Day 3: Shoulders & Triceps (30/11/2010)
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg +2.5kg +40reps
P | Closegrip Bench Press: 2 sets of 5 @ 50kg +5kg
M | Seated French Press: 2 sets of 8 @ 12.5kg +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20kg No change
B | Cable Tricep Extension: 1 set of 40 reps @ 5 +1
Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think.
Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs +4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.
Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)
Day 1: Chest & Biceps (05/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs
Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time.
Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.
Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve.
Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal - probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions!
Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs +2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!
Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)
Day 1: Chest & Biceps (13/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs
Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.
Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!
Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).
Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)
Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs +5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.
Day 1: Chest & Biceps (23/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms - not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th.
Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think.
Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs +4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.
Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)
Week 3
Day 1: Chest & Biceps (05/12/2010)
P | Bench Press: 4 sets of 3 reps @ 62.5kg/138lbs +2.5kg -4reps
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg
M | Dumbbell Bench Press: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 6kg/13lbs +1kg
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6repsB | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs
Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time.
Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.
Day 2: Quads & Hamstrings (07/12/2010)
P | Squat: 4 sets of 5 reps @ 95kg/209lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
P | Squat: 4 sets of 5 reps @ 95kg/209lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs No Change
B | Leg Press: 2 sets of 40 reps @ 45kg/100lbs +10lbs -40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 87.5kg/193lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
B | Leg Curl: 1 set of 40 reps @ 25kg/55lbs +5lbsM | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve.
Day 3: Shoulders & Triceps (08/12/2010)
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg -4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg -4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg (each hand) No Change
P | Closegrip Bench Press: 2 sets of 5 reps @ 52.5kg/116lbs +2.5kg
M | Seated French Press: 2 sets of 6 reps @ 15kg/33lbs +2.5kg -6reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +6reps
B | Cable Tricep Extension: 1 set of 40 reps @ 6 +1
Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal - probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions!
Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs +2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!
Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)
Week 4
Day 1: Chest & Biceps (13/12/2010)
P | Bench Press: 2 sets of 4 reps @ 65kg, 1 set of 3 reps @ 65kg/143lbs, 1 set of 3 reps @ 62.5kg/138lbs +2.5kg for 11reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 8 reps @ 22.5kg/50lbs +6reps
B | Dumbbell Flys: 1 set of 40 reps @ 7.5kg/17lbs +1.5kg -40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 8 reps @ 22.5kg/50lbs +6repsB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs
Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.
Day 2: Quads & Hamstrings (18/12/2010)
P | Squat: 5 sets of 4 reps @ 100kg/220lbs +5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps
P | Squat: 5 sets of 4 reps @ 100kg/220lbs +5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps
M | Leg Press: 3 sets of 8 reps @ 118kg/260lbs +6reps
B | Leg Press: 2 sets of 40 reps @ 50kg/110lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 90kg/198lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs +5lbsM | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg
Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!
Day 3: Shoulders & Triceps (19/12/2010)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) +1kg
P | Closegrip Bench Press: 2 sets of 5 reps @ 55kg/121lbs +2.5kg
M | Seated French Press: 2 sets of 8 reps @ 15kg/33lbs +4reps
M | EZ Bar Skullcrushers: 3 sets of 8 reps @ 20kg/44lbs +8reps
B | Cable Tricep Extension: 1 set of 40 reps @ 7 +1
Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).
Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)
Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs +5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.
Week 5
P | Bench Press: 4 sets of 3 reps @ 65kg/143lbs +2.5kg for 3reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -2reps
B | Dumbbell Flys: 2 sets of 40 reps @ 7.5kg/17lbs +40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -8repsB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms - not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th.
Christmas Goals
Bench: Goal 70kg/154lbs | Actual 65kg/143lbs
Squat: Goal 85kg/187lbs | Actual 100kg/220lbs
Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs
Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.
2011 Goals
Click here to view my 2011 Fitness & Strength Goals
Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.
Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas?
Bench: Goal 70kg/154lbs | Actual 65kg/143lbs
Squat: Goal 85kg/187lbs | Actual 100kg/220lbs
Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs
Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.
2011 Goals
Click here to view my 2011 Fitness & Strength Goals
Day 2: Quads & Hamstrings (04/01/2011)
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs +10lbs -6reps
B | Leg Press: 1 sets of 40 reps @ 54kg/120lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 92.5kg/204lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Gym was absolutlely rammed full with New Years Resolutioners but I managed to secure my squat rack. Workout largely unaffected minus having to do Leg Curls in place of Romanian Deads Muslce Set due to not wanting to hog the olympic bar any longer! Wanted to hit 105kg squat but after 12 days out, holiday gorging and the flu I figured I'd microload today with 2.5kg. Also, doing the 102.5kg, I think I might of failed on 105kg - and that's not something you want to do when there's a hot girl watching you squat! Yeah! I saw you! Felt great to be back in there again and enjoyed a solid workout for the first one of 2011.
Day 3: Shoulders & Triceps (06/01/2011)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) No Change
P | Closegrip Bench Press: 2 sets of 4 reps @ 57.5kg/126lbs +2.5kg -2reps
M | Seated French Press: 2 sets of 8 reps @ 17.5kg/39lbs +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 22.5kg/49lbs +2.5kg -4reps
B | Cable Tricep Extension: 1 set of 40 reps @ 8 +1
Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.
Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs +5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!
09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.
Day 1: Chest & Biceps (11/01/2011)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.
Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs +5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!
09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.
Week 6
Day 1: Chest & Biceps (11/01/2011)
P | Bench Press: 5 sets of 3 reps @ 65kg/143lbs + 1 more assisted +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 5 reps @ 25kg/55lbs See notes -1rep
B | Dumbbell Flys: 1 sets of 40 reps @ 7kg/15lbs -0.5kg -40reps
P | Pinwheel Curls: 2 sets of 4 reps @ 17.5kg/38lbs +2.5kg -2reps
M | Cable Curl: 3 sets of 8 reps @ 9 See notesB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.
Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas?
Day 2: Quads & Hamstrings (13/01/2011)
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs +2.5kg
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs No Change
B | Leg Press: 1 sets of 40 reps @ 56kg/125lbs +5lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 95kg/209lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.
As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead.
Workout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.
15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.
Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs
Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.
Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.
As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead.
Day 3: Shoulders & Triceps (14/01/2011)
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) See Notes
P | Closegrip Bench Press: 1x3, 1x4, 1x3 @ 57.5kg/126lbs +2reps
M | Seated French Press: 2 sets of 10 reps @ 17.5kg/39lbs +4reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +4reps -2.5kg
B | Cable Tricep Extension: 1 set of 40 reps @ 8 No ChangeWorkout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.
15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.
Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs
Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.
I touched on this in the previous post, but I thought I'd make a dedicated entry for my 2011 fitness goals.
Strength Goals
August '09 Stats
Weight: 67kg | 147lbs
Bench: 40kg | 88lbs
Squat: 50kg | 110lbs
Deadlift (SL): 50kg | 110lbs
Weight: 67kg | 147lbs
Bench: 40kg | 88lbs
Squat: 50kg | 110lbs
Deadlift (SL): 50kg | 110lbs
Current Stats
Weight: 75kg | 165lbs
Bench: 65kg | 143lbs (4x3)
Squat: 100kg | 220lbs (4x5)
Deadlift: 110kg | 242lbs (4x5)
2011 Goals
Weight: 85kg | 187lbs
Bench: 100kg | 220lbs (4x5)
Squat: 150kg | 330lbs (4x5)
Deadlift: 200kg | 440lbs (4x5)
2011 Goals
Weight: 85kg | 187lbs
Bench: 100kg | 220lbs (4x5)
Squat: 150kg | 330lbs (4x5)
Deadlift: 200kg | 440lbs (4x5)
So highly ambitious goals but no harm in thinking big! The deadline for achieving 'em will be the 31st Dec 2011. As of today that's 362 days or 51 weeks, 5 days - if I can avoid hitting a plateau and progress 2.5kg every week I could make a 50kg improvement in 5 months.
Fitness Goals
10% bodyfat or less
6.2m / 10km in less than 50 minutes (Personal Best: 52m, Race Best: 56m)
6.2m / 10km in less than 50 minutes (Personal Best: 52m, Race Best: 56m)
1m in less than 6 minutes
General Goals
Transformation articles by websites and magazines
Be one badass mother trucker
Will add more as and when I think of 'em.
H.U.N.G.O.V.E.R.
 |
| The hand! |
And so we arrive in 2011 - a little worse for wear - but here nonetheless. My intent was to start the year on a high and I'm happy to say 'mission accomplished.' That said, January 1st is always a day of pensivity; a time to look forward, to make plans or resolutions and to promise yourself a better year. And with that, I realised I've not given myself anything to accomplish in 2011 as of yet. As most of you already know, I'm packing my bags and heading off to Australia in a few weeks where I'll be working and travelling for a year. However, my reasoning for this has always been that of two halves; of course I want to, but a large part of this is me running away. I've had a very 'emotionally challenging' 2010 and have struggled to get my head in a good place, but it's high time that changed. Therefore, my first resolution is to adopt a new perspective; to find the good in everything I can. Hand-in-hand with this, I resolve to let go. The day I step foot in Australia is the first day of the rest of my life and I won't let anyone or anything prevent that. It's time to start living.
So, setting the bar high with a lifestyle change there. However, I do have some more measurable goals which I'd like to achieve this year - especially in health and fitness. I would like to get my weight up to roughly 85kg/187lbs with 10% bodyfat or less. I would like to Squat 150kg/330lbs, Bench 100kg/220lbs and Deadlift 200kg/440lbs all for at least 4 sets of 5 reps - ambitious yet achieveable. I'd like to pick up my cardio again - it slows the weight gain but what use is being big and strong if you lack fitness and conditioning? - and will look to take part in more running events like I did at the beginning of 2010. I also aspire to follow up previous talks regarding 'transformation' articles and interviews with various magazines and websites and get my name in lights.
I'm sure I'll think of more, and will also update to add pictures once I'm in possession of some, but it's now 2.1.11 and about time I got this entry published.
Happy new year, people. I hope 2011 brings you all the happiness in the world.
 |
| Not a fan of having my photo taken! |
Subscribe to:
Posts (Atom)
