The Jokers fitness log

pvt.joker

Debating whether or not to go to gym tonight. Massive cut on my knee froms astro soccer on tues that is right on the bending point of knee so it stretches every time I bend my knee, pain!
Also triceps are absolutely killing me still since the french press I did on wednesday. Going to see how I feel around 5pm.

pvt.joker

Friday night - beer

Gym saturday, wasnt feeling the best after a night out but went anyway.

Bench press - warmup (20 x 10 )
work (35 x 10 x 3)

one arm rows (17.5 x 10 x 3)
lateral raises (10 x 10 x 3)
flat chest flies (10 x 10 x 3)
bicep curls (17.5 x 10 x 3)
french press (12.5 x 10 x 3)
pec deck (30 x 10 x 3)

1k on treadmill at 3/4 pace

Saturday night - beer

Sunday - rest

pvt.joker

Last night:

Treadmill - warmup - 5 mins running at level 13.5

Free weights:
One arm rows: 10 x 17.5kg x 3 (both arms)
lateral raises: 10 x 5kg x 3
French press: 10 x 12.5kg x 3
Shoulder shrugs: 10 x 35kg(combined) x 3

Lat pulldown: 10 x 50kg x 3
Bicep pullups cable: 10 x 17.5kg x 3
Rotary torso: 10 x 30kg x 3
Pec deck: 10 x 35kg x 3

Bench press: warmup 10 x 20kg x 3, work 10 x 37.5kg x 3

(only managed 10 x 35 x 3 the last day and struggled, found 37.5 very do-able today, hope to increase to 40 next w/o)

Sit ups: 10 x 10 x 3

Wind down: steam room - 10 mins

PWO - Orange Ram (tasty!)

pvt.joker

Going to focus on cardio tonight, will try this 5k in under 25 mins that a lot of people have done in their logs. Should be ok but you never know.

Breakfast:
Whey shake, bowl porridge

Mid-morning: 15g unsalted cashew nuts

Lunch: 225g fresh whole mixed fruit, brown bread sandwich/chicken/tomatoe/lettuce

Mid-Afternoon: Apple

Evening: 2 grilled chicken fillets with cajun seasoning, brocolli, carrots, grilled pepper

Gym: cardio & abs workout

pvt.joker

Called into gym on way home

5k treadmill: 22:36

was in bits after it, but very happy with the time. Reckon I can get it under 20 given (a lot) of time.

gabgab

Thats good going on the run, fair play

pvt.joker

gabgab wrote: »

Thats good going on the run, fair play

thanks, I didnt know what to aim for, so just put it on a pace that would be sub 25mins . Didnt realise how much it would take out of me :pac:

No more 5k sub 25min runs for a while:D

Last night:
Plank: 1:30 seconds
Bicyle ab excercises: 20 x 2
Crunches: 10 x 4

pvt.joker

Last night:

One arm rows : 10 x 17.5 x 3
Lateral raises: 10 x 8kg x 3
Flat chest flies: 10 x 8kg x 3
French press: 10 x 15kg x 3
Shoulder shrugs: 10 x 35kg(combined) x 3

Bicep cable: 10 x 17.5 x 3
Weighted situps (+5kg plate) 10 x 3

Bench press: warmup: 10 x 20 , work: 10 x 37.5kg, attempt at 40kg-fail at 4

Disappointed I couldnt do 40kg on the bench press, after doing 37.5 fairly easily on tuesday. I think that im doing one or possibly 2 things wrong and id be grateful for some pointers:

a) I do bench press after all the free weights db excercises - is this affecting my energy levels/weight i can lift? I think it is, so am thinking on doing bench press first.

b) I dont eat carbs before going to gym e.g yesterday 2 chicken fillets grilled, boiled broccolli & carrots . No carbs. Is this affecting my energy levels for my work out? What should I take pre workout to maximise energy levels?

thanks

Malteaser!

Doing all your DB exercises first would definitely affect how much you can press. You must be really knackered by the time it comes around to doing it. Your body would be totally exhausted, also the fact that you did 37.5kg for 10 reps before hand would have something to do with it! If I was trying for a PR, I'd significantly cut down on the number of reps I did before it coz I'd be literally way too tired to even attempt something new!

pvt.joker

Thanks for the advice as always, appreciated.

Yeah I definately felt pretty tired coming up to the bench press. It's my main goal to increase my bench weight, so I'm going to bring that to the top of my workout now instead of the end. Hopefully should see results
I need to space the weights out a bit also as you suggested, will try : BAR x 10 , then go for 40kg next time and see how I get on.

Malteaser!

Yeah, the first thing you should definately do is bring it to the top of the session. I wouldn't neccesarily go straight from the bar to 40kg, maybe the bar then 30kg for 3 or 4 or 35kg for the same. The stronger you get the bigger the jumps you can make.

Like if 100kg was your max, you wouldn't be wasting your energy by doing sets with 30kg, 40kg, 50kg and so on, you'd be able to take much bigger jumps. Obviously, I've never seen you bench so I don't know what you're able for but I'd say that 20kg might be too big a jump to make right now.

Also, if your plan is to bench 40kg x 10, I wouldn't be too disheartened that you didn't get it straight away after getting 37.5kg x 10 the previous week. The bench is a weird beast like that, if you got it for 3 or 4 one week, aim to get an extra rep or two the following week and before you know it, you'll be at ten.

Anyways, I'm waffling here, main thing is to bring it to the top of your session and to drop the amount of reps you've been doing before your top set coz you're just going to end up tiring yourself out!!

pvt.joker

Yesterday: rest day

breakfast: porridge, whey shake
mid morning: apple
Lunch: wrap with chicken,lettuce, sundried tomatoes
mid afternoon: plum
6pm: 2 grilled chicken fillets, 1 grilled pepper, 4 grilled mushrooms, 2 boiled carrots, whey shake
9pm: whey shake

pvt.joker

Rubbish workout. Went to the gym at 8pm thinking it was open till 10 on a friday..nope..its 9, so all I got done was

Bench Press: BAR X 10 , 30 x 10 , 37.5 x 10 x 3
(found it much easier doing bench press at beginning of my w/o, will try 40kg next time..confident of it)

Incline DB Press: 10 x 25 x 3

Incline DB Flyes: 10 x 16kg x 3

And thats it. Rubbish, so annoyed.
Going back up in morning for a full workout to ease my frustration!

pvt.joker

Pleased with todays w/o , increased my bench to 40kg and completed it easily enough.

5 mins stretches
5 minutes on treadmill at 3/4 pace

Bench : BAR X 10 , 30kg x 5, 37.5kg x 5, WORK: 10 x 40kg x 3

Incline DB bench : 25kg x 10 x 3

One arm rows: 10 x 17.5 x 3

Shrugs: 10 x 35 (combined) x 3

Lat pulldown: 10 x 50 x 2

Bicep cable: 10 x 17.5 x 3

Weighted sit ups(5kg) 10 x 3
Bicycle ab exercises 20 x 2
Crunches: 10 x 3
Back extensions: x 5

Pec deck: 10 x 35kg x 2

Treadmill: 12 mins at level 13 (2.5km)

PWO shake: RAM 3 scoops.

pvt.joker

5 minutes stretching
3km on bike
2km on treadmill

Bench Press: Bar x 10 , 30kg x 5, 40kg x 10 x 3

Swimming: lengths of pool

pvt.joker

Last night:

5 minutes warmup on treadmill at 3/4 pace

Incline DB press : 10 x 25kg x 3
Incline DB flyes: 10 x 16kg x 3
Pec Deck: 10 x 35kg x 2

Shrugs: 10 x 35kg (combined) x 3
Bradford Press: 10 x 15kg x 3 (done correctly i.e once over shoulder + once over neck = 1 rep)

French Press(triceps): 10 x 15kg x 3

One arm rows: 10 x 17.5kg x 3
Back pull machine: 10 x 30kg x 3

Bench Press: 30kg x 5 , 35kg x 5, 40kg x 5, 42.5kg x 6

Weighted situps: (5kg plate) 10 x 3
Back Extensions x 5
Plank : To failure (untimed)


Breakfast: Bowl porridge, whey shake
Mid morning: apple
Lunch: wrap with chicken/lettuce/sun dried tomatoes
Mid Afternoon: 30g unsalted cashew nuts, apple
7pm: 2 chicken fillets grilled (with 1 tbs olive oil/2 tsp cajun powder) , piece brocolli, 2 carrots (boiled) 1 pepper (grilled), 4 mushrooms (grilled)
PWO: 3 scoops RAM

pvt.joker

Went to gym with intention of doing cardio only, but a friend was there who wanted to bench press, so who was I to refuse an opportunity to help a friend

5 minutes stretching

Bench press: 30kg x 5, 35kg x 5 , 40kg x 5, 45kg x 5, 50kg x 6 (pr)

Decline db press: 10 x 25kg x 3
Upper Back machine: 10 x 30kg x 3

Weighted sit ups: 10 x 3 (5kg plate)


Cardio: 3km at 3/4 pace (15min 30 sec)


Breakfast: porridge, whey shake with milk
Mid morning: Apple
Lunch: wrap w /chicken/sundry tomatoes/ lettuce
Afternoon: 30g unsalted cashew nuts, apple
6:30pm: 2 grilled chicken fillets, carrots and broccoli (boiled) , whey shake
10:00pm : whey shake

pvt.joker

Tonight:

5 minutes stretching

Bench
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 6 x 5 x 4

Incline db press: 10 x 25kg x 3
Incline db flyes: 10 x 16kg x 3
Upper back machine: 10 x 35kg x 3
Bicep cable curl: 10 x 17.5 x 3
Tricep extension cable: 10 x 17.5 x 3
Pec deck: 10 x 35kg x 2

Weighted situps(5kg plate) 10 x 3


Cardio: 10 mins at 100% pace

pvt.joker

Cardio day:

5 mins stretching

4km on treadmill : 20min 30sec
2km on rowing machine

pvt.joker

This morning:

5 mins stretching + warmup on treadmill

No spotter for bench for a few weeks, so not going to failure. Probably could get another rep or two with spotter

Bench:
30kg x 5
40kg x 5
45kg x 5
50kg x 6 x 5 x 5

weighted situps: (5kg plate)
10 x 1

Incline DB press:
10 x 25kg x 3

Incline DB flyes:
10 x 12kg x 3

Bradford Press:
10 x 17.5kg x 3

Shrugs:
10 x 35kg x 3

One arm rows:
10 x 17.5kg x 3

Lat pulldown:
10 x 45kg x 3

Bicep cable curl:
10 x 17.5kg x 3

Tricep cable pull:
10 x 17.5kg x 3

5 mins treadmill 75% pace
5 mins treadmill 90% pace


Core workout:
Crunches - 10 x 3
Bicycle - 10 x 3
Plank - 1min 31 seconds.(poor, but was in bits after the bicyles)

pvt.joker

Tonight:



Bench:
30kg x 5
40kg x 5
50kg x 5 x 3


Incline DB bench:
10 x 25kg x 3

Bradford press:
10 x 17.5kg x 3

Shrugs:
10 x 35kg x 3

One arm rows:
10 x 17.5kg x 3

Incline db flyes:
10 x 20kg x 3

Bicep curl cable:
10 x 17.5kg x 3

Tricep cable pull:
10 x 17.5kg x 3

Leg Press:
10 x 110kg x 3

Lat pulldown:
10 x 50kg x 1

Pec deck: 10 x 40kg x 2


Core workout:
Weighted situps (5kg plate) 10 x 3
Crunches 15 x 3
Bicyles 10 x 3
Plank - to failure

BossArky

Why aren't you squatting, deadlifting or attempting pull ups? It looks like you are concentrating way too much on bench pressing. This means you are loosing the full whack of testosterone which you will get from big leg and back exercises.

If you do have means to do squat and deadlift then do one thing before you start. Take a picture of your chest. Now, squat and deadlift for six months. Come back and take another picture of your chest. I guarantee you that a lot more hair will have grown there. (I'm serious about this). It proves the testosterone impact that those exercises have.

Drop the bicycle ab exercise things. Instead find a bar that you can hang from and work on bringing your knees up to touch your nipples. Once you can do 3 sets of 10 of this, try keeping your legs straight, or touching your toes off your hands when legs are bent. Do any of these to start a bon fire in your abs.

pvt.joker

Hi, thanks for reading.

I guess Im not squatting and deadlifting because I don't see the benefits of doing them.
My legs are pretty strong , can leg press 120kg (I know thats nothing major,but still not bad).
I probably should start doing them though, you're right, and I'll give it a go next week.

Will give those hanging leg raises a try too, by the sounds of them i'll be lucky to get 2 or 3 reps the first time

pvt.joker

Last night:

1 hour astro football game

pvt.joker

Tonight:

Rubbish session. Didnt feel right from the minute I stepped in.
My neck is unreal sore for some reason, think I did something to it in astro soccer last night, so I was uncomfortable benching and flye'ing.

Bench:
warmup
work: 50kg x 5 x 5 x 4

Incline db press
10 x 25kg x 3

Incline db flyes
10 x 20kg x 3

Shrugs
10 x 35kg x 3

Bradford press
10 x 17.5kg x 3

Dips x 5

Pec deck
10 x 40kg x 3

Weighted situps 10 x 3
Crunches 15 x 3
Bicyle exercises 10 x 3

Going to try hanging leg raises next time, felt very weak tonight for some reason

pvt.joker

Tonight:

5 minutes warmup treadmill + stretching

One Arm rows:
10 x 17.5kg x 3

Bicep cable curl:
10 x 20kg x 3

Tricep cable pulldown:
10 x 20kg x 3

Shoulder dislocations:
extra wide grip,using towel x 10

Treadmill:
5km - 27 minutes

pvt.joker

Few drinks Friday night, so rest day yesterday.


Today:

10 x shoulder dislocations
5 mins warmup stretching & treadmill

Bench:
20 x 5
30 x 5
40 x 5
50 x 3, 50 x 2 (had no energy during these, going to have to look at this...buying Xplode tomorrow)

Incline db press: (30 degrees)
10 x 25kg x 3

Incline db flyes: (30 degrees)
10 x 20kg x 3

Bradford press:
10 x 17.5kg x 3

Shrugs:
10 x 35kg x 3

One Arm rows:
10 x 17.5kg x 3

Bicep cable:
20kg x 10, 20kg x 6, 20kg x 6

Tricep cable:
20kg x 10 x 3

Crunches: 15 , 15, 20
Bicyles: 20 x 3
Plank: 1 minute 10

Dips: 6 x 2

Hanging knee raises: 3 x 2

sunnyjim

At least give the squats and deadlifts a chance!

There's a reason deadlifts and squats are the most popular way of telling strength. A few of the more established posters here have pointed out the advantages of them over the past while, such as hormonal hit, the fact they work a few muscle groups at once, increased use of stabilising muscles, increased overall body strength.

What doesn't kill you etc!

BTW: I'm just a nosy passer by! Do you find the astro takes it out of you the day after? I'm usually ok after a session in the gym, but I was playing astro a while ago and I was totalled the next day!

pvt.joker

yeah, I plan to give them a go soon. To be honest I don't know why I've been avoiding them.

I don't really find the astro takes it out of me to be honest, I've been playing for a few years now so have probably gotten used to it. I'm not long back from a broken arm though so my fitness levels were terrible the first few games back. But it's a lot better now.

pvt.joker

Tonight:

Treadmill: 4k in 20 minutes
Rowing Machine: 2k

Weighted situps(5kg plate) x 20
Crunches: 15 x 3