Return of the King

Hanley

Looking forward to seeing the vids...

BossArky

Here are the squats from earlier today.

4th set: 65kg x5
5th set: 65kg x3

https://www.youtube.com/watch?v=XTF5MpdJ6pE

BossArky

Tuesday November 27th:

Squat
20kg x10
35kg x8
45kg x5

65kg x3
65kg x3
65kg x3

55kg x4
55kg x4
55kg x4

45kg x5
45kg x5
45kg x5

Military Press (standing, oly bar)
20kg x10 ... all of these supersets with the first batch of squats
35kg x8
45kg x5
65kg x0 ... fail

Military Press (standing, dumbbell)
20kg per arm, 9 sets of 3 reps ... supersets with the 2nd, 3rd and 4th sets of squats above
---
Deadlift
75kg x5
85kg x5
95kg x5
105kg x1
85kg x5
65kg x5
---
Overhead Squat (oly bar)
20kg x5 x5 x5 ... this was just with an empty oly bar, trying to get used to the movement. It feels really awkward. Perhaps I am not flexible enough at the moment

Bent Over Row (oly bar)
20kg x5 x5 x5 ... again just the oly bar. Very light. A few reps for the sake of a few reps as I contemplated the crappiness of my squat and overhead squat. They both feel wrong
---
One Arm Row (dumbbell)
22.5kg per arm x5 x5 x5
---
Crunch Machine
(20kg at feet) x15 x15

Military Press (standing, barbell)
30kg x10 x10
---

BossArky

This morning I completed the online entry for some triathlons next year:

• Blenheim - early June - (sprint) 750m swim / 20km cycle / 5km run
• London - August 10th - (olympic) 1500m swim / 40km cycle / 10km run

My intention for these races is to be in decent running and swimming form. The cycling is usually ok.

I'm planning to keep at the weights until end of December this year, whilst gradually increasing the cardio so that I'm not starting from scratch in the new year.

I need to ensure that I get swimming at least once a week and no have no real excuse as there is a "leisure lagoon" about 2km down the road from where I live.

However, I also want to ensure I don't go overboard on the cardio and get super skinny, burning off my hard fought/bought muscle.

Oh the trials and tribulations of burning the candle at both ends :cool:

BossArky

Friday November 30th:

Bench Press (dumbbell, slight incline)
32.5kg per arm, x4 x3 x2 ... that was heavy

Fly (dumbbell)
8kg x8 x8 x8
---
Squat
20kg x10
45kg x10
65kg x10
75kg x5
75kg x4
75kg x3
75kg x2
75kg x1 ... squats felt better that usual today

Lateral Raise (dumbbell)
8kg x10 x10 x10
8kg x5 x4 x3 x2 x1 ... must do more lateral raises. Have neglected them in the past while
---
Deadlift (stiff leg)
75kg x5 x5 x5 x5 x5

Bicep Curl (dumbbell)
17.5kg per arm, x3 x3 x3 x3 x3
---
Run 1km (5:06mins) ... got a stitch as I just had a stir fry before the gym
---

BossArky

Saturday December 1st:

Belted approx 40 golf balls into the net at a local driving range.

BossArky

Saturday December 1st (pm)

Row 5 mins (1120 metres, ~60 cals)
---
Run 5km (23:31mins, ~400 cals) ... fastest 5km since beginning this log and probably my second fastest or fastest ever
---
Standing Military Press (oly bar)
40kg x8 x6 x4
---
Deadlift (standard)
70kg x5
90kg x5
100kg x2
80kg x5
70kg x5
---
Standing Military Press (oly bar)
40kg x8 x6 x4
---
One Arm Row (dumbbell)
25kg per arm, x5 x5 x5 ... palm facing in to bench
17.5kg per arm, x8 x8 x8 ... palm facing back towards foot on ground
---
Pull Over
15kg plate, x8 x8 x8
---
Side Bends
15kg plate, alternating sides, x10 x10 x10
---
Pull Ups (neutral grip)
x4

Hanging Leg Raises (knees bent) ... knackered by this stage so went home
x4
---

Before the gym I was approx 71.5kg. After the run I was 67kg according to the gym scales after sweating buckets. Had a few drinks from the water fountain and was back up to 70kg before leaving. Absolutely soaked.

BossArky

Sunday December 2nd:

Swim 750 metres

First time back swimming since the London triathlon at the beginning of August. It was also my first visit to the nearby Leisure Lagoon. It is a nice place, very family / kiddy orientated with pool, gym and waterslides.

The only minor drawback is that there is only one lane cordoned off for lengths. It is quite narrow. When you meet someone coming the opposite direction it is a tight squeeze to breaststroke up the pool without hitting them or the wall.

The pool itself if is 25 metres. I alternated between front crawl and breast stroke every 100 metres / 4 lenghts. I'm quiet pleased that after so long out of the water my swim actually seems as good as it ever was. The weights and short runs seem to have kept my cardiovascular fitness up. Not sure exactly how long the 750 metres took but I managed it non stop, in around 20 minutes I guess.

I'm going to try and get to the pool each weekend and work up to doing the full 750 metres front crawl over the coming months. If I managed that I'll be in decent shape for the spring.

Oh, I also had a go on the twirly water slide. It is similar to the one that used to be in Trabolgan years ago. Good fun!

Hanley

BossArky wrote: »

Here are the squats from earlier today.

4th set: 65kg x5
5th set: 65kg x3

https://www.youtube.com/watch?v=XTF5MpdJ6pE

Things to work on....

-Put the bar one level lower in the rack. You should be popping it out with flat feet, not struggling on your toes!!

-Shorter walk back. One step and then another with your other foot. Adjust if neccessary. You really shouldn't be taking more than 3 steps.

-You're breaking at your knees first. It shudl come from your hips with your knees breaking and opening up ever so slighty a split second after words. Think of sitting back into the squat. You'll never hit proper depth like that cos your knees will just keep travelling forward and your hips will never get below thm. It also seems to be pulling you onto your toes.

-Control your descent more. The faster your drop, the heavier the load will be at the bottom when you try to reverse it!! Some people get away with dive-bombing but they're usually oly lifters with perfect form training 10 years...

Overall they look alright, you're definately capable of more. Just drill from with lighter weights and you'll start to fly along I'd say.

Malteaser!

Hanley wrote: »

-You're breaking at your knees first. It shudl come from your hips with your knees breaking and opening up ever so slighty a split second after words. Think of sitting back into the squat. You'll never hit proper depth like that cos your knees will just keep travelling forward and your hips will never get below thm. It also seems to be pulling you onto your toes.

Sounds exactly what my problem is too.

Like Hanley said, try to sit back into it -- easier said then done btw, I'm always afraid i'm gonna fall back onto my ass if I sit back any further, but it does work.

I found that by widening my stance I could go much deeper as well.

BossArky

Hanley wrote: »

Things to work on....

-Put the bar one level lower in the rack. You should be popping it out with flat feet, not struggling on your toes!!

Good point. I will lower the bar from now on.

Hanley wrote: »

-Shorter walk back. One step and then another with your other foot. Adjust if neccessary. You really shouldn't be taking more than 3 steps.

Ok. The reason I take such a long walk back is to avoid spare plates which may be hanging on the weight holders on either side of the rack. In this video there aren't any there but the process is ingrained in my head. It breaks my rhythm if when 75% of the way down the 20kg on my left shoulder hops off another spare 20kg plate on the rack weight holder.

Hanley wrote: »

-You're breaking at your knees first. It shudl come from your hips with your knees breaking and opening up ever so slighty a split second after words. Think of sitting back into the squat. You'll never hit proper depth like that cos your knees will just keep travelling forward and your hips will never get below thm. It also seems to be pulling you onto your toes.

This is the major part I have difficulty with. Do you think squatting against a wall with a medicine ball rolling up and down between my back and wall would help here? Perhaps I'll sit back more and get used to the motion. Something to try out next time.

Hanley wrote: »

-Control your descent more. The faster your drop, the heavier the load will be at the bottom when you try to reverse it!! Some people get away with dive-bombing but they're usually oly lifters with perfect form training 10 years...

Hhaha.. yes. Actually when I was reviewing that squat video originally I thought the rendering software had caused the clip to speed up. I too was suprised at the speed. Will slow it down.

Hanley wrote: »

Overall they look alright, you're definately capable of more. Just drill from with lighter weights and you'll start to fly along I'd say.

Thanks for the feedback. I'll do my homework

BossArky

Tuesday December 4th:

Press Ups
x25

Squats (bodyweight)
x25

Legendary workout.

BossArky

Wednesday December 5th


Bench Press (standard)
50kg x10 x10 x10 x10 x6
---
Pull Ups (parallel grip)
x5 x4 x3 x2 x1
x5 x4 x3 x2 x1

Deadlift
45kg
x10 x8 x6 x4 x2
x10 x8 x6 x4 x2
---
Bench Press (incline)
50kg x5 x5 x5 x5 x5

Squat (not oly bar, the other small barbell one)
20kg x5 x5 x5 x5 x5
---
One Arm Dumbbell Row
15kg per arm, alternating, x10 x10 x10 x10 x10
---
Press Ups
x10
---

Todays lower weight / higher sets / compound supersetting was inspired by the Gerard Butlers' 300 workout. I may throw this routine into my training every week or two to keep things interesting.

Supersetting pull ups and deadlifts is tiring. I could really feel it in my grip. Man, I feel like a Spartan now.

BossArky

Saturday December 8th:

Pulls Ups
x5 x4 x3 x2 x1

Deadlift (standard)
45kg x10 x8 x6 x4 x2
---
Bench Press
20kg x20
25kg x20
30kg x20
35kg x20
30kg x20
20kg x25
---
Lateral Raise
9kg x5 x5 x5
6kg x5 x5

Fly (slight incline)
9kg x5 x5 x5
6kg x5 x5
---
Reverse Fly
5kg x5 x5 x5

Calf Raises
bodyweight x20 x20 x20
---
Squat
30kg x10 x10
40kg x10
30kg x10 x10 ... think I got the "sit back into it" thing toward the end here
---
Deadlift (stiff leg)
60kg x5 x5 x5 x5 x5
---
Pull Over (plate)
5kg x20
10kg x10
15kg x5
5kg x20
10kg x10
15kg x5

Bicep Curl
17.5kg per arm, x5 x5 x5
15kg per arm, x5 x5 x5
---
Shrugs
15kg plate per arm, x10 x10 x10

Calf Raise
15kg plate per arm, x10 x10 x10
---
Lat Pull Down ... just passing the time
30kg x8 x8 x8 x8 x8
---
Seated Row
20kg x10
22.5kg x10
25kg x10
27.5kg x10 x10
---
Serratus Crunch
5kg dumbbell per arm, x5 x5 x5

Reverse Fly
5kg dumbbell per arm, x5 x5 x5
---
Pulls Ups
x4
---

BossArky

Sunday December 9th:

Swim 1km

Again I forgot to time my session. I would estimate around 25 minutes. 40 lengths of 25 metres. Almost lost count a few times as my mind wandered, but got it back on track with a bit of mental abacusing.

My swimming feels really strong now compared to previously. I don't get the type of headches I had previously from oxygen deprevation. Either my technique has improved, or my body is fitter and more capable of coping with the activity. The last few months of heavy weights in the gym seem to really have helped my fitness, which in turn transferred to my swimming.

BossArky

Tuesday December 11th:

Squat
35kg x10
45kg x10
55kg x10

65kg x5
65kg x5
75kg x5

65kg x5
35kg x5
35kg x5

Lateral Raise
7kg x5 x5 x5 x5 x5 x5
---
Deadlift (stiff leg)
75kg x5 x5 x5 x5 x5

Front Raise
7kg x5 x5 x5 x5 x5
---
One Arm Dumbbell Row
12.5kg per arm, alternating x10 x10 x10 ... palm towards bench
12.5kg per arm, alternating x10 x10 x10 ... palm towards back foot
---
Reverse Fly
5kg per arm x8 x8 x8

Calf Raise
5kg per arm x10 x10 x10
---

BossArky

Thursday December 13th:

Pull Ups (wider than wide)
x5 x5 x5 x5 x5

Dips
x5 x5 x5 x5 x5
---
Deadlift (standard)
45kg x8 x8 x8 x8 x8 ... still trying to find the correct weight to deadlift and then superset something else(i.e. press ups today). Took about 30-45 seconds rest between deads and press ups. Deadlifts too light, but 45kg is as high as I can go without getting an oly bar, which were all taken

Press Ups
x16 x16 x16 x16 x16 ... from the 2nd set onwards was tough after the dips
---
Bench Press
60kg x5 ... failed on fifth, spotter helped. Tired from dips & press ups
70kg x2 ... failed on second
60kg x5
70kg x1
60kg x5
---
Reverse Fly
5kg per arm, x8 x8 x8 x8 x8

Military Press (standing, dumbbell)
17.5kg per arm, x5
12.5kg per arm, x5 x5 x5 x5
---

The gym weighing scales reckons I'm 70kg, whilst the home ones say 71kg.

Tonight is the gym party. All the chavs were there for the last hour getting some last minute pump before heading out. These are the guys you would never see in there at all... coming out of the woodwork all over the place. God help any woman in that place tonight.

Had a donut during work as some fellow brought them in for his birthday. At home I had 3 chocolates to see if they would give me any extra energy before the gym. I probably should feel guilty, but since I'm feeling good, fit and healthy I don't care. I never eat crap usually or drink much these days.

BossArky

Friday December 14th:

Run 3km (14:07mins, 258 cals) ... I did 2km in about 8:40mins, from 13kmph at start up to 15.5kmph, then had to slow down for a while. No energy today. Had planned on doing 5km
---
Pull Ups
x12 x8 x4 x2 x1

Lateral Raise (dumbbell)
8kg x5 x5 x5 x5 x5 ... tried this one arm at a time for a change, to see if I would use my opposing obliques. I think I did. Also, less energy is sapped as you are only doing half the work at a time, which allowed me to recover from the pull up supersets
---
Seated Row (pulley)
33.75kg x10 x10
38.75kg x10 x10
43.75kg x10 x10

Calf Raise (on a step, holding pulley frame for balance)
x10 x10 x10 ... would prefer doing these without holding onto something
x10 x10 x10
---
Serratus Crunch
8kg dumbbell per arm, x8 x8 x8

Calf Raise (feet flat)
x10 x10 x10

My chest and triceps are killing me after yesterdays dips, pushups and bench pressing. I was thinking about attempting the Trident "as many pushups in 2 minutes" challenge today, but that will have to wait until at least tomorrow, if not Sunday.

No pain, no gain I guess.

BossArky

Saturday December 15th:

Pull Ups
x3 x3 x3

Hanging Leg Raise (knees to shoulders)
x3 x3 x3

Weight Crunch Machine (15kg at feet)
x15 x15 x15 ... abs almost snapped on the 2nd set. Took it easier on the 3rd
---
Deadlift (standard)
70kg x8
80kg x8
90kg x8

100kg x1
100kg x1
100kg x1

90kg x4
80kg x4
70kg x4

Bicep Curl (dumbbell)
15kg per arm, alternating
x3 x3 x3
x3 x3 x3
x3 x3 x3
---
One Arm Dumbbell Row
15kg per arm, alternating
x10 x10 x10 ... palm facing bench
x10 x10 x10 ... palm facing back foot
---
Single Leg Split Squat
bodyweight per leg, alternating
x8 x8 x8

BossArky

Monday December 17th:

Row 5mins (~1080 metres, 62 cals)
---
Press Ups
45 in 40 secs
30 in 34 secs
20 in 24 secs

Weighted Crunch Machine (10kg at feet)
x15 x15 x15
---
Single Leg Split Squat
bodyweight per leg, alternating x 10 x10 x10
---
Bench Press (incline)
70kg x1.25 ... didn't really do two full deep ones here
60kg x3
60kg x3
60kg x3

Press Ups
x20
x15
x15
x15
---
Squat
45kg x5
65kg x5
60kg x5

45kg x5
45kg x5
45kg x5

Reverse Fly (dumbbell)
5kg
x5 x5 x5
x5 x5 x5
---
Bench Presss (dumbbell, steep incline)
20kg per arm, x8 x8 x8

Calf Raise (standing, flat foot with dumbbells)
20kg per arm, x10 x10 x10
---
Fly (dumbbell)
5kg x25 x20 x15 x10 x10

Front Raise (dumbbell)
5kg per arm, alternating x5 x5 x5 x5 x5
---
Lat Pull Down
50kg x5 x5 x5

Calf Raise
bodyweight x10 x10 x10
---

Lots of press ups today. They got me pretty sore the other day so they must be good!

BossArky

Monday December 17th pm:

Swim 750 metres

Started off front crawl, alternated with breast stroke every 100m. Took exactly 20 minutes. I had the pool to myself, plus three life guards!

A bit knackered during the swim due to the gym this morning. Possibly could have been a minute or two quicker if I had been a bit fresher. My technique got all sloshy about half way through and I started to get a headache from not breathing properly, so I slowed down a bit.

BossArky

Wednesday December 19th:

Pull Ups (narrow-ish, palms away)
x5 x5 x5 x5 x5

Dips
x5 x5 x5 x5 x5
---
Press Ups
x30 x20 x10

Reverse Fly (dumbbell)
7.5kg per arm, x8 x8 x8
---
Squat
40kg x8 x8 x8 x8 x8

Military Press (standing, dumbbell)
12.5kg per arm, x5 x5 x5 x5 x5
---

Short session today. Squat at 40kg is about max I can manage with what I think is perfect form. I can now really feel my glutes and other bits and pieces down there getting engaged in the party.

BossArky

Thursday December 20th:

Deadlift
75kg x3
85kg x3
95kg x3

105kg x1
115kg x fail ... got 2 mm off the floor then clunk
110kg x1

100kg x1
90kg x1
80kg x1

70kg x3 x3 x3 x3 x3
---
Military Press (standing, oly bar)
45kg x4 x3 x2 x1

Bicep Curl
17.5kg x3 x3 x3 x3
---
One Arm Row (dumbbell)
12.5kg per arm, alternating, x10 x10 x10
17.5kg per arm, alternating, x5 x5 x5

Bench Press (dumbbell)
17.5kg per arm, one arm at a time, other hand on hip
x8 x8 x8
x5 x5 x5
---
Pull Ups (narrow grip, parallel)
x5 x5 x5

Hanging Leg Raises
x5 x5 x5

Serratus Crunch
10kg dumbbell per arm, x8 x8 x8
---
Floor Fly
10kg dumbbell per arm, x8

Floor press
10kg dumbbell per arm, x8
---
Lateral Raise
10kg dumbbell per arm, one arm at a time x5 x5 x5
---
Lunges
bodyweight, x20
5kg per arm, x20
10kg per arm, x10

BossArky

I was fairly hungry after the gym today. In my exhuberance I scoffed 4 chicken breasts with veg (2 onions, 1 pepper, a few carrots... no pasta / rice). I was absolutely stuff until about now! Highly recommended.

BossArky

Friday December 21st:

Pull Ups & Hanging Leg Raises (together)
x8
---
Lat Pull Down
50kg 5 x 5
---
Bench Press (incline)
60kg 5 x 5
---
Squat
40kg 5 x5

Pull Ups (to squat bar)
1 x 5 ... i.e. did one pull up to the bar before each set of squats
---
Skipping ...A few minutes hopping around in the aerobics studio. I'm hoping this will be an interesting addition to my cardio for the new year.
---

Today I was fairly tired after yesterday's workout, so had a short-ish session of about 40 minutes. Also tried out my new skipping rope which was fun. Next time I will ensure dinner is at least 90 minutes before using the rope though.

In other news, I proposed to Green Athene and she said yes

BossArky

Monday December 24th:

Cross Trainer ... a few minutes. Had to stop as was barefoot which was painful
---
Press Ups
x25

Situps
x25

Squats
bodyweight x25
---

No access to a gym until next year as in Czech Rep for xmas, so making use of what is at hand.

BossArky

Tuesday December 25th:

Cross Trainer ... 5 minutes
---
Press Ups
x25

Situps
x25

Squats
bodyweight x25 ... feel over backwards about 5 times doing these, upon reaching bottom. I am trying to sit back into them as much as possible in prep for getting back to the gym next year
---

BossArky

Thursday December 27th

Cross Trainer ... 5 minutes
---
Squats
bodyweight x25

Press Ups
x25

Situps
x25

BossArky

Monday December 31st:

Lateral Raise (dumbell)
2.2kg per arm, x20

Front Raise (dumbell)
2.2kg per arm, x20

Bicep Curl (dumbell)
2.2kg per arm, x20

Reverse Fly (dumbell)
2.2kg per arm, x20

Standing Military Press (dumbell)
2.2kg per arm, x20

Deadlift (dumbell)
2.2kg per arm, x20

The above was done in a Latvian sauna with max dumbells of 2.2kg available.

BossArky

Wednesday January 2nd:

Squat
20kg x8
40kg x8
40kg x8
40kg x8
20kg x8

Military Press (standing)
20kg x8
40kg x8
40kg x8
40kg x7
20kg x8
---
One Arm Row (dumbell) ... palm towards bench
17.5kg per arm, x10 x10 x10
---
Bench Press (steep incline, dumbell)
17.5kg per arm, x8 x8 x8

Reverse Fly
5kg per arm, x8 x8 x8
---
Deadlift
80kg x8 x8 x4 x4 ...the last set of 4 were done after bench below. I felt really weak doing these and had to take a break

Bicep Curl
17.5kg per arm, x3 x3 x2
---
Bench Press
20kg x20 x20 x20 x20 x20 ... just oly bar, narrow grip
---

Back home in London this evening. Dumped the luggage and headed to the gym after a gap of 10 days or so over xmas. Weak, drained, slightly ill, headache and sniffling... probably due to Latvian and Lithuanian snow treks. A good time was had but it is now time to get back down to it. Before that I was around the Czech Republic for a week and my diet was out of my hands.

Weighted myself when I got home tonight...will do it again in the morning. No irreparable damage seems to have been done over xmas in terms of weight gain. Exact measurements to follow tomorrow.