The truth!

joker77

Rested on Friday and Saturday.

Sunday - we had a friendly match organised seeing the pitches were off, 35 mins each way on astro, played about half.

Today:

Chest

Bench
40x10, 50x10, 60x6, 60x5x2, 60x4, 60x3

Dumbbell Fly
15x10, 16x10, 17.5x20, 20x7, 17.5x8x2

Dumbbell Bench Press
20x8, 22.5x6, 25x2 (Failed on 3rd), 22.5x5, 22.5x4.5 (Failed on 5th), 22.5x3


Really feel like it's going to take me a while to get back to where I was, depressing. Plus my left side definitely feels a good bit weaker than my right, the failures on the DB press were both because I couldn't raise my left one - the right was fine.

joker77

Cycled in today and yesterday.
Gym:

Back

Chin Ups
x6, x5x2, x4x2, x3.5

Bent Over Dumbbell Row
22.5x12, 25x10, 27.5x10, 30x10, 32.5x8x2, 30x8x2

Lat Pull Down
90x12, 100x10, 110x10, 120x8x3

Sit-ups
Regular - 65, Left twist - 50, Right twist - 50
Overhead leg raises - 20

Have football training later - 1 hour on astro

joker77

Had football training last night - a lot of running, so didn't cycle in today - have an astro match later on. Gym:

Shoulders

Military Press
30x10, 32.5x10, 37.5x6x3, 37.5x4, 32.5x7

Supersets
Dumbbell Front Raise
7.5x10, 10x10x3, 7.5x12
Rear Delt Fly (Lever)
70x12, 80x10, 90x10, 90x8, 80x10x2

Dumbbell Shoulder Press (Standing)
12.5x10, 14x10, 15x8, 16x6x2, 16x5.5, 16x4, 14x7x2

Barbell Shrug
50x12, 60x10, 70x10, 70x8, 60x10x2

joker77

Played about 50 minutes of the astro game last night, legs a little stiff today after playing for 3 out of the last 4 days. Cycled in though, to loosen them out.

Didn't hit the gym at lunchtime, training with the club later is up in the gym, and we were told last week it would be a weights session. It's previously been all cardio, so will be interesting to see what she has us doing!

joker77

Cycled in again today. Legs still a little stiff. Gym:

Arms

Supersets (for everything)

Dips
x8, x10x5, x8
Seated Dumbbell Curls
7.5x20, 10x13, 10x12x4, 10x10

Close Grip Bench Press
30x12, 40x10, 45x8x2, 45x7, 45x6, 40x8
Preacher Dumbbell Curl (1 handed)
7.5x12, 10x10x6

Tricep Pushdown
40x12, 45x10, 50x10x3
EZ Curl
17.5x10x5

joker77

Cycled in. Was going to do chest, but was one of those days where there was a couple of guys hanging round the bench taking ages between sets, so knew I was better off doing something else. Gym:

Back

Chin Ups
x6x2, x5x2, x4x3

Bent Over Dumbbell Row
25x12, 27.5x12, 30x10, 32.5x8x3, 30x8x2

Lat Pull Down
90x12, 100x10, 110x10

joker77

Cycled in, training from 7.45 till 10pm later. Gym:

Chest

Bench
42.5x10, 52.5x10, 62.5x6, 62.5x5, 62.5x4, 62.5x3, 52.5x6x2

Dumbbell Bench Press
20x10, 22.5x10, 25x6, 25x5x2, 25x4, 22.5x6

Cable Fly
40x12, 50x10, 55x10x3, 55x8, 50x10

Seated Lever Press
40x12, 60x12, 80x12, 100x8, 130x5

joker77

Cycled in. Have an astro match later so took it a bit handy in the gym, did shoulders but was still feeling the chest from Monday.

Shoulders

Military Press
30x10, 32.5x8, 37.5x6x2, 37.5x5, 37.5x4

Supersets
Dumbbell Front Raise
7.5x10, 10x10x4
Rear Delt Fly (Lever)
70x10, 80x10, 90x10x3

joker77

Back

Chin Ups
x6x2, x5x3, x4

Deadlift
50x8, 60x6, 70x6, 70x5x2, 70x3, 60x6

Bent Over Dumbbell Row
25x12, 27.5x10, 30x8, 32.5x6x2, 30x8

Lat Pull Down
90x12, 100x10, 110x8, 120x6x2, 100x8

joker77

Been a week since I was in the gym, I had a lot of work commitments last week and was also in the process of doing interviews for a new job. I've taken a new position with my current employer, so things should get back to normal now.

However, I've decided to quit the football club for the time being. I'm working outside of hours on another job, my own project, and I just don't have the time to do both. Plus since the injury, the ankle still hasn't felt quite right and I think it could do with the time off.

The plus side of this is that now I'll be able to do Deadlifts and Squats every week - I just wasn't able to do these and get enough recovery time, while I was cycling to/from work and football training.

I feel it's the right decision for now, I will reassess the situation in the summer, and if I feel I can't commit to football I'll do the preseason training and take it from there, if I can't I will focus on my own training. I'm looking forward to having some more free time.

Chest

Bench
45x10, 55x8, 60x6, 60x5, 60x4, 50x8, 50x7

Dumbbell Bench Press
20x10, 22.5x10, 25x5, 25x4, 22.5x5

Cable Fly
45x12, 50x10, 55x10

At that point I felt a twinge in my shoulder, so stopped. This is a recurring thing in my right shoulder, feels like some kind of impingement, and is definitely slowing my progress. My right side should be stronger, but it's recently always my right side that struggles when benching. I thought it was getting better, albeit slowly, if it keeps up I'll get it checked out with the physio.

joker77

Back

Chin Ups
x5x2, x4x4

Deadlift
50x8, 60x6, 70x4x2, 70x3, 60x6, 60x4

Bent Over Dumbbell Row
25x10, 27.5x10, 30x8, 32.5x6x2, 30x8

Lat Pull Down
90x12, 100x10, 110x10, 110x8, 120x8


Numbers are going down rather than up. Feel really drained this week but I suppose out 4 nights last weekend will do that, no spring chicken any more.

I'm contemplating having a word with the boss so see if I can work 9 - 6.30 and take 2 hours at lunch instead of 1. I don't think I'm getting enough time in the gym.

joker77

Lunchtime gym

Arms/Legs

Supersets
Dips
x6, x10x5, x8
Seated DB Curl
10x12x3, 10x3

Squats
50x8, 60x5, 70x4x2, 60x6

Supersets
Close Grip Bench
40x10, 45x8x2, 45xx6x2, 40x6
DB Curl
10+Barx15, x10x3

joker77

Chest

Bench
45x10, 55x10, 65x5x3, 60x4, 60x3

Dumbbell Bench Press
20x10, 22.5x8, 25x5, 25x4x2, 22.5x5, 22.5x4

Cable Fly
45x10, 50x10, 55x8, 55x6, 50x8, 50x7

Lever Fly
60x10, 70x8x2

joker77

Back

Pull Ups
x4x3

Deadlift
50x8, 60x6, 70x5, 75x3, 75x4x2, 60x5

Bent Over Dumbbell Row
25x10, 27.5x10, 30x10, 32.5x8, 32.5x6, 30x10, 30x8

Lat Pull Down
90x12, 100x12, 110x10, 120x8x2, 110x8

Sit-ups
Regular - 50, Left twist - 50, Right twist - 50
Overhead leg raises - 20

BossArky

Is that Lat Pull Down measured in kg? If so, why are your pull ups so weak relative to your Lat Pull Downs?

joker77

BossArky wrote: »

Is that Lat Pull Down measured in kg? If so, why are your pull ups so weak relative to your Lat Pull Downs?

I'm not sure to be honest, but I doubt it! (It's probably pounds).

I'm really struggling with the pull-ups. I was able to hit 6 on my first set a while ago, that was down to 5 last week, now 4

I have been trying to do them properly thought and not use 'kipping'

joker77

Arms/Legs

Supersets
Dips
x6, x10x2 (had to stop here, DOMS in shoulder)
Seated DB Curl
10x12x2, 10x10

Squats
50x8, 60x6, 70x5, 75x4x2, 75x3, 70x4, 60x6

Close Grip Bench
40x12, 45x10, 45x8x2, 45x7x2, 40x9

joker77

Chest

Bench (Kgs)
45x10, 55x8, 65x5, 70x5, 70x2, 60x6, 60x5

Dumbbell Bench Press (Kgs)
20x10, 22.5x8, 25x4x2, 25x3, 22.5x4, 22.5x3

Cable Fly (Lbs)
45x12, 50x10, 55x8x3, 50x10

Lever Fly (Lbs)
60x10, 70x8, 80x8, 80x6


I got a guy to spot me on the bench for the 70 ones. He was saying I shouldn't be dropping the bar so quickly, but instead to make sure my chest is tight and lower it a bit slower, to keep control of the bar. He said dropping it like that would cause ripping in the muscles, might explain the DOMS I was getting along my breastbone after chest days.

joker77

Back

Pull Ups
x5x3, x4, x3x2

Deadlift
50x8, 60x6, 70x5, 75x5, 80x3, 80x2, 70x5x3

Bent Over Dumbbell Row
25x12, 27.5x10, 30x10, 32.5x8x2, 32.5x6, 30x8

Lat Pull Down
90x12, 100x10, 110x10, 120x8x2, 110x8, 100x8

joker77

Shoulders

Military Press
20x10, 30x10, 35x8, 35x7x3, 30x7x2

Supersets
Dumbbell Front Raise
7.5x10, 10x10x6
Rear Delt Fly (Lever)
70x14, 80x10, 90x10, 90x9x2, 90x7, 80x9

Dumbbell Shoulder Press (Standing)
14x10, 15x6, 16x6, 16x4, 15x4, 14x6

Barbell Shrug
50x10, 60x10, 70x10, 70x8x3

joker77

Gym

1 hour cardio + stretching - skipping / punch bags / floorwork (burpees, sit-ups, plank)

joker77

Was away with work for a few days, then over Paddy's Weekend and Easter was on holidays, so no planned gym sessions, just some ad-hoc stuff, not worth going into detail.

Back to the gym today. I'm taking part in The Boards Summer Beach Body Super Challenge, so I'll be putting more detail in to my posts to include:

• A weekly measurement commencing this weekend
• More info on what I'm eating and how I'm sticking to the rules of the challenge
• Every exercise I do in the week (I'll be listing my to/from work cycles which I haven't been doing here)

Today's exercise consisted of

Cycle to work 20mins


Gym

Chest

Bench (Kgs)
45x10, 55x8, 65x5x2, 65x4x2, 60x5x2

Dumbbell Bench Press (Kgs)
20x10, 22.5x8, 25x6x2, 25x5, 22.5x6x2

Cable Fly (Lbs)
45x15, 50x12, 55x10x4

Press-Ups
20, 20, 15

Sit-ups (crunches)
Regular - 55, Left twist - 55, Right twist - 55
Overhead leg raises - 20


Cycle home from work 20 mins

joker77

Cycled into work 20 mins


Gym:

Back

Pull Ups
x6x2, x5x2, x4x3

Deadlift
50x8, 60x6, 70x5, 75x5, 80x4, 80x3x2, 70x2

Lat Pull Down (Lbs)
90x12, 100x12, 110x10, 120x10, 140x8, 140x7x2 , 110x8

Bent Over Dumbbell Row
25x12, 27.5x10, 30x10, 32.5x8, 32.5x6, 30x8x2


Cycle home from work 20 mins

joker77

Measurement Day 1

Neck 38
Chest 100
Bicep 31.5
Wrist 16.5
Waist 93
Hips 102
Top of legs 62
Knee 42
Calf 38.5
Body weight 81.7Kgs

joker77

Cycled into work 20 mins


Gym:

Shoulders

Military Press
20x10, 30x10, 35x8, 35x6x2, 35x5, 35x4, 30x7, 30x6

Supersets
Dumbbell Front Raise
7.5x10, 10x12x4, 10x10x2
Rear Delt Fly (Lever)
70x12, 80x12, 90x10x2, 90x9x2, 90x8

Dumbbell Shoulder Press (Standing)
14x10, 15x8, 16x7, 16x5, 15x6, 15x4


Cycle home from work 20 mins

joker77

Cycle to work 20mins


Gym

Chest

Bench
45x12, 55x10, 65x5x2, 65x3, 65x2, 60x4, 60x2

Dumbbell Bench Press
20x10, 22.5x8, 25x6x2, 25x4, 22.5x6x2

Cable Fly (Lbs)
45x15, 50x12, 55x8, 55x6x2, 50x8

Incline Bench
20x10, 30x7x3

Sit-ups (crunches)
Regular - 60, Left twist - 60, Right twist - 60
Overhead leg raises - 25


Cycle home from work 20 mins

joker77

Back

Pull Ups
x5x2, x4x2, x3x3

Deadlift
50x8, 60x6, 70x5, 80x5, 85x3x3, 80x3, 70x5

Lat Pull Down
90x12, 100x10. Stopped here - the left arm/lat was feeling a bit strange, just didn't feel right on the chin ups either, so left it at that.

joker77

Couldn't cycle today as the lock on the bike shed door would not open. Miffed.

Gym

Cardio

Boxing/Skipping for a half hour

Sit-ups (crunches)
Regular - 60, Left twist - 60, Right twist - 60
Overhead leg raises - 25


After work - run - 15-20 mins

joker77

Arms/Legs

Supersets
Dips
x10, x12, x11, x10, x8x2
Seated DB Curl
10x15, 12.5x10x3, 12.5x8, 10x10

Squat
50x8, 60x6, 70x6, 80x4, 80x3x2, 70x5x2

Supersets
Close Grip Bench
40x10, 45x10, 50x7, 50x5, 50x7, 50x5
EZ Curl
10+bar x15x5, x10

Press-Ups
x30, x25, x20

joker77

Measurement Day 2

Neck 38
Chest 100.5
Bicep 31.5
Wrist 16
Waist 92.5
Hips 102
Top of legs 61
Knee 43
Calf 38.5
Body weight 81.4Kgs

Have been sticking to the challenge very rigidly this week, haven't had any chocolate/biscuits/take-aways/soft drinks, no junk food at all really. I've been in the gym every day at lunchtime, although not pushing it too much each day as I wanted to complete the week and not have to stop any day from too much DOMS or anything like that. Looking forward to seeing the results in 7 weeks time if I keep this up.