rottweilers log(as in training log)

rottweiler

Hi all ,i decided to give the log a go for a bit of ould motivation.Iwas pointed in the direction of starting strenght and stronglift
programmes,decided to go with the stronglift one heres what i plan to do

monday
squats 5*5
bench press 5*5
barbell row 5*5
dip 3*failure

wednesday
squats 5*5
overhead press 5*5
deadlift 5*5
pull ups 3*failure

friday
squats 5*5
bench press 5*5
barbell row 5*5
dip 3*failure



Im 26,5ft7,and 85kg(driving van all day,loves me lucozade and hot chicken rolls)

On my off days i plan to walk a few miles with the dogs.


For the last few weeks i managed to get down to 1 lucozade a day(from 10),i dont eat crisps and rarely eat chocolate.Drink water and diluted drinks.(gone are the hot chicken rolls)



diet for last week

breakfast
brown toast(would i be mad to eat chicken)

10am
apple/banana

lunch
brown roll with chicken/turkey/beef(one or the other not all together)

dinner
stirfry/spag bol/steak/meat and 2 veg(keep it clean)


If any one has any advice or tips i would appreciate it,feel free to rip the diet to shreds all advice is good

cheers lads and ladies

rottweiler

todays workout june 27th

squat 5*5 50kg
bench press 5*5 57.5kg
barbell row 5*5 50kg

dips 3* failure.These were done hands on bench, legs on a stand,does any one know where i can get a proper dip bar or could i change the excercise to overhead tricep extension.

weighted sit-ups 3*10
back extensions 3*10


brilliant workout,didnt expect it to be that tough,all sets were fine until the last of each ,where i really had to push out the last few reps.Feel great now though,definitely gonna keep it up.

rottweiler

june 28th
cut the grass,took me two hours so counting this as some cardio.bloody nettles.
1 hour wlk with dogs.Bought a tape as well so gonna take some measurements when i get a chance as i dont actually have a scales at home probably better off with measurements anyway.

body bit stiff from yesterday but in a good way.

rottweiler

hi guys,
quick question for the experts,ive been reading through the other posts,a lot of them mention protein shakes and supplements.Question is do i need protein shakes or supplements or is it early days yet.
what benefit would you get from taking them.

thanks in advance

rottweiler

monday 30th june

Breakfast
cup of tea
2 bananas

snack
apple

lunch
chicken fillet on its own

snack
banana

dinner
spag bol,little spaghetti,mince made from steak from butchers

post workout
fruit

just drank water for the day and a few glasses of diluted orange


SQUAT
1 *5 20KG
5*5 52.5KG

OVERHEAD PRESS
1*10 KG
5*5 25KG

DEADLIFT
1*20KG
5*5 60KG

3*10 WEIGHTED SIT-UPS
3*10 BACK EXTENSION

PULL-UPS
2*5
1*4


great session,kept weight low on press to perfect form probably wouldnt manage a whole lot heavier yet ant way.

Loved the squats and deadlifts great burn on the legs.

Happy with the pull ups hadnt done them in 2 1/2 years so at least i was still able to manage them.

BossArky

rottweiler wrote: »

Loved the squats and deadlifts great burn on the legs.

Happy with the pull ups hadnt done them in 2 1/2 years so at least i was still able to manage them.

NIce one on the squats and deadlifting. Make sure you keep reading up on form and watching youtube technique videos. Alternatively make your own video and post it here for crituque once you are more comfy with both.

Pull ups are great too.

rottweiler wrote: »

hi guys,
quick question for the experts,ive been reading through the other posts,a lot of them mention protein shakes and supplements.Question is do i need protein shakes or supplements or is it early days yet.
what benefit would you get from taking them.

It is early days if you have just started training. Spend at least 6 months working on your exercise technique, figuring out your body feels after sessions, and working on a good diet full of chicken, tuna, oats, nuts, fresh veg, lots of water, etc.

Protein shakes (the main supplement people consider when weight training) are just an easy alternative to chicken, tuna and other high protein foods. The problem is that if you start taking protein supplements now you will probably not bother investigating how to get protein from your normal diet. Thus, when you do eat, you may be making less informed choices.

When you are eventually lifting heavier weights and getting into your stride and find that you may be reaching a plateau based upon max gains from a good diet - it may then be time to add some protein shakes.

In summary, don't bother worrying about any other supplements right now.

rottweiler

Thanks for the reply BossArky.Thought that on the supplements but just wanted to hear it from some one else.

Quick 20 min walk with dogs.

diet is being kept strict plenty of water,no white bread or processed ****e,plenty of fruit and veg and lean meat,feel a lot better for it too.

rottweiler

wed 2nd July

diet was clean,amazing how easy it was to turn my back on the fizzy stuff,white bread and fried chicken.
decided to do the routine before dinner today,felt a lot stronger for some reason

Any hoo heres what i did today

Squat
5*5 55kg

last set was tough but finished with 5 reps

Bench
5*5 60kg
same as above finished albeit a bit sweaty

Barbell row
5*5 52.5kg
love these, lats feel great now although probably wrecked in the morning

dips
3*failure
15,12,10

all round good session,roll on friday for more

rottweiler

45 minute walk

rottweiler

Friday 4th July

squat 5*5 57.5kg

overhead press 5*5 27.5 kg .
Found these tough,not used to them.

deadlift 3*5 65kg
love this excercise,legs are fairly tired now.

weighted crunch 3*10

back extension 3*10

chin ups 3*f 3,3,3
tough going but get great buzz from doing em.


Booked a holiday for november so have a goal to aim for so gonna step up the cardio, sunday is the only day i have a chance to hit the treadmill,used to be able to run 10 miles,its a while since i did that so gonna start off with 3 miles and see how i get on,prob be stopping and starting but **** it ill get there.

Diet going well,no crap stuff and plenty of water.

Took pics to show the progress as the training continues so hopefully ill see the pics changing every few weeks.

rottweiler

today
Hit the gym for cardio,did 5k run in 35 mins,slow but it can only improve managed to keep going without stopping which i was suprised at,legs wrecked now but its all good

rottweiler

07/07/2008

Squat
warmup 30kg*10,2 sets
5*5 60kg

Hard on the legs after yesterdays run,but got through it.

bench press
warmup 40kg*10,2 sets
5*5 62.5kg

got great burn off these,last rep of last set was hard

barbell row
warmup 30kg*10,2 sets
5*5 55kg

dips 3*failure
back extensions 3*10
weighted crunch 3*10

good session.

Any one have any advice in regards to a good balance between cardio and weights.eg cardio 2 or 3 times a week?,how long?

thanks for any advice

rottweiler

tues 8th july
day off


wed 9th july

squat
5*5 62.5 kg


overhead press
5*5 35kg

deadlift
5*5 70 kg

pull up
3*failure

bought a proper dip station delivered from irish lifting,gonna stick it together tomorrow night and feel the burn on the triceps.

was wrecked from work but woke up when i started the session,good solid session,wrecked tired now though.

dietwise its going suprisingly well,no beer for 3 weeks must be 8 or 9 years since i went that long,no fizzy stuff,going through 3 litres of water a day,pissin like a horse though

loads of fruit and veg and very little carbs.

rottweiler

fri 11th july

Squats
5*5 65kg

bench press
5*5 65kg

barbell row
5*5 57,5 kg

was in **** mood this evening so got all my anger out on the weights,
took thursday as a day off so gonna do cardio tomorrow and sunday,also gave the dips a miss till tomorrow,still have to put the dip station together.

rottweiler

didnt manage cardio today so the pressure is on to definitely get there tomorrow.

Got the dip station together,did 3 sets to failure
9*1
6*2

rottweiler

sun 13th july

5k run 31m 20 secs ,3 min 40 secs down from last week

did quick set of dips and pull ups while i was in the gym.

gonna break out now for few pints after the match,go on Tipp

rottweiler

mon 14th july
squat 5*5 67.5kg

overhead press
3*5 37.5kg
2*3 37.5kg

deadlift
5*5 70kg

dips 5,4,3
chins 5,3,3
pullups-palms facing away 1,1,1

hope to improve a lot on the above in the next few weeks


found overhead press tough going,going on the batter last nite probably didnt help.
sweated the evil drink out in the process good all round session

Tallamuner

keep it up am on my 4th week of traiing myself trying to lose couple of stone and its tough going. good luck

rottweiler

Cheers tallamuner,best of luck to you too.Its gets very addictive doesnt it

rottweiler

took yesterday as a day off,didnt finish work till 10.30pm so fairly wrecked.

Wed 16th July

Squat
5*5 70kg

bench press
5*5 67.5kg

Barbell row
5*5 55kg
reduced the weight today,form was a bit crap

dips
3*failure 8,5,3
chins 4,3,3
pull-ups 1,1,1

good session .last set of squats hard,keep expecting not to be able to manage the increase of weight but so far so good.

diet is still clean,must take some measurements da weekend and see is ther any changes.

rottweiler

fri 18th 2008
squat
5*5 72.5kg

overhead press
5*5 40kg

deadlift
4*5 80kg


pull ups 2,2,2
chins 4,4,3
dips 8,6,5

good session,happy out with the bodyweight excercises seem to making slow progress with them.

anyone have any advice to improve the reps on the chin ups,have dumbells and barbells so any ideas would be appreciated

gabgab

Hey Rotweiller,

Try doing negatives, http://www.youtube.com/watch?v=jUbXfK-5nPM not the best video but you probably get the jist?

Keep up the good work man, same age and was in a similar position a few months ago,

rottweiler

cheers GabGab ill give them a bash.

rottweiler

got very little done the weekend,ended up going away for the weekend got in a bit of swimmin and some other stuff:) so hopefully that will count.

mon 21st july
squat
5*5 75kg

bench press
5*5 72.5kg

upright row
5*5 40 kg
decided to swap the barbell bent over row for these,used to do them back in the day and find them better.

dips 9,7,3
chins 5,3,2
pulls -arms were wrecked couldnt even manage 1,spose its a good thing in one way.

Felt a bit weak on the squats probably reaching a plateau stage but ill battle on until i fail a set.

felt strong on the bench press hope it keeps going well.

getting better a the dips hopefully gonna have to use a weight belt soon,wish the chins and pulls were as succesful but give it a few weeks im sure ill get there.

rottweiler

wednesday 23/07/2008

squat
5*5 77.5kg

overhead press
5*5 40kg

deadlift
4*5 85kg

chin ups 6,4,3
dips 8,4,4
pull ups 1,1,1

good session,wrecked afterward really felt it in my legs today.

rottweiler

didnt manage to get anything done friday and over the weekend between work and drink engagements.

Did my set of squats on monday and it really took it out of me so i said id wait till wednesday to get a proper session done.

Decided to change the programme a bit.

Wednesday 30th July

Bench press
4*8 65kg last few reps of last set tough


Incline bench
4*8 40kg

dumbell flys
4*8 10kg first time doimg these so said id start light to ensure form was ok

push-ups
3*failure figured i might as well be able to move my own bodyweight around

dips
4,4,4 arms were wrecked after the benching

chins
5,4,4

pull-ups
1,1,1


Also going to start HITT in the morning(might feel differently when the alarm goes off)consisting of 30 sec sprint,followed by 60 sec jog by 6 sets just to get me started.

If any one has any suggestions to the above feel free to comment.Roll on the alarm clock.

rottweiler

thursday 31 july

started off with 5 minute warm up jog.
30 sec sprint (100%) followed by 60 sec jog *6
5 min cool down jog

wrecked afterwards,thought my dinner from the night before was gonna come up but felt great all day.

rottweiler

fri 01/08/2008

upright row
4*8 20,30,40,40

bent over row
4*8 30,40,45,50

shoulder press
4*8 30kg

Barbrll shrug
4*8 40,50,60,70


pull-ups 4,3,2
chins 4,4,3
dips 9,8,4

rottweiler

sat 02 aug
minute warm up jog.
30 sec sprint (100%) followed by 60 sec jog *8
5 min cool down jog

rottweiler

sunday 03 august 2008

Just did some chins and dips

chins 6,5,4,3,2
dips 10,6,4,4,3

took some measurements as well ,down 3 inches on the belly so seems to be paying off.

rottweiler

wed 6 aug
Been missing training days in the last week or two with work and holidays so gonna put in good effort now that ive nothing planned for another six weeks,decided to go back to the original program,must of had a moment of madness last week especially as im seeing improvements in the training.

squat
5*5 75kg,dropped 5kg form was crappy

overhead press
5*5 40kg found these hard going,

deadlift
3*5 85kg couldnt go up any more have to get some more plates at the weekend

barbell row
5*5 40kg


dips
10,5,5

chins
5,3,3

pull ups
1,1,2 had bit more of a rest before last set so managed 2.Gift

rottweiler

thursday 08 august

5 min warm up jog
6 30sec 100% sprint
6 60 sec slow jog
5 min warm down and stretch

was dizzy and near gawking so must be doing the sprinting right,felt full of energy all day after doing the above so thats another benefit.

rottweiler

friday 8th august

squat
5*5 75kg
tough going,combination of missing a few days and yesterdays sprints.

bench press
3*5 75kg
2*5 70kg
again found them hard from missed days,gonna deload to 70 and start from there again form was all over the gaff in the last rep of the third set.

lunges
3*8
10kg
thrown in for variety,really felt a burn in my legs especially after doing the squats.

dumbell flys
3*8
10kg
going to increase the weight on these next week, bit light.

incline press
3*8
40kg

dips
5 sets
3,4,3,3,3.Triceps were wrecked after the chest work.

chin ups
5 sets
6,4,2,3,2

hitting the gym tomorrow for some back work to improve the chin up and pull ups.

shels08

Seems like your making good progress,well done....just a side note, you said the squats were getting a bit hard so maybe you could do them 2 days a week instead of 3 so you can recover better??just a thought....

rottweiler

cheers shels08 ,might try doing it twice a week instead ,although i think the reason there a bit tough is the sprinting on days in between and a few missed sessions.

rottweiler

sat 09 august
heres todays effort

lat pull down
4*8 65(dont know if kgs or pounds,no instructors in there to ask)

barbell row
4*8 45kg

upright row
4*8 30kg

crunches
3*20

1 set pullups(wide grip)managed 3

cardio
5 min warmup
30 sec sprint @16kph and incline of 6
60 sec slow jog to recover at same incline
6 sets of the above
total of 20 mins including warm up,work and cool down

happy enough with todays effort,the inclines are vicious on your legs but have no bother running at 16kph for about a minute(any more and id be on the floor) so i said id put meself under a bit of pressure

rottweiler

mon 11 august

squat
5*5 80kg

overhead press
5*5 44kg

deadlift
3*5 85kg

dumbell flys
3*8 12.5kg

lateral raise
3*8 5kg

dips
5 sets 11,6,5,4,4

chin ups
5 sets 6,4,4,4,4

pullups
5 sets 2,2,2,2,2

good session threw in the lateral raises for variety shoulders tired now

rottweiler

tuesday 12 august

5 min warmup jog
30 sec sprint
60 sec jog
8 sets

rottweiler

wed 13 august

squat
5*5 70kg
started at 82.5kg but it felt sore on the back i assume my form was **** because i was feelin nothing in my legs so dropped it back to 70kg with proper form and could really feel it in my legs must google a few vids on squat form and watch em again.

bench
5*5 72.5kg
felt strong on these

upright row
5*5 40kg

barbell row
5*5 45kg

incline press
3*8 45kg

dips 5,4,4,4,4

chins 7,6
only had time for two sets

rottweiler

friday 15 august
squat
5*5 70kg

overhead press
5*5 25kg
was using dumbells the last few weeks,changed to standing barbell press hence the change in weight.

deadlift
3*5 90kg

lunge
3*8 10kg
legs were burnt off me after doing the squats and then these.

single arm bent over row
3*8 15kg
hadnt done these in years, felt good

dips
tried for 5 sets of eight,got sick of doing em to failure
8,8,8,7,7

chins
tried for 5 sets of 5
5,5,4,5,5

rottweiler

Just looking for a few experts to throw their eyes over a typical days diet and see is it ok

Breakfast
cup of tea
grilled chicken fillet on its own

mid morning
2 pieces of fruit

lunch
brown bread sandwich or roll with butter and turkey/ham/beef/chicken

afternoon snack
piece of fruit

dinner
meat and veg,no spuds/stir fry,little rice/spag bol,little pasta/

drink between 3 and 4 litres of water a day and sometimes couple of glasses of diluted orange in the evening.

if i get peckish at night id have a few slices of ham or fruit

any advice would be much appreciated.

shels08

Diets not bad,nice and clean,the only thing would be the snacks.You're having fruit,which is perfect,but you should try and and add some protein to each snack...maybe a protein shake or protein bar,but other than that it looks good

rottweiler

thanks for the reply shels08 will add in bit of protein for the snacks.

rottweiler

monday 18th august
squat
5*5 72.5kg happy i dropped the weight on these last week form is much better at lower weight.

bench press
5*5 75kg
felt strong on these

upright row
5*5 40kg

incline press
3*8 45kg

barbell row
3*8 45kg

dips
8,8,7,7,4
added 2.5kg with a belt ,tis light but have to start somewhere

chins
5,4,4,5
used the belt on these too

good session felt tired starting but soon woke up.

rottweiler

tuesday 19 august
5 min warm up
30 sec sprint
60 sec jog
7 sets

bloody miserable running round in this **** weather neighbours prob think im a head case,ah **** em.

rottweiler

wed 20th august
squats
5*5 75kg

overhead press
5*5 27.5kg

deadlift
3*5 95kg

dumbell flies
3*8 17.5kg

lateral raise
3*8 7.5kg


dips
8,8,8,8,6
bodyweight + 5kg

chins
5,5,4,2,5
bodyweight + 5kg

happy with the session,chuffed im doing the bodyweight excercises with a plate,do another set without the extra weight at the end and find em easy hopefully the weight will go up over the next few weeks.

rottweiler

thursday 21st august
5 min warmup jog
30 sec sprint
30 sec jog/walk last two sets were killing me
8 sets

rottweiler

friday 22 august
squat
5*5 77.5kg

bench press
5*5 77.5kg

incline press
3*8 47.5kg

lunges
3*8 10kg

dips
3*8 +5kg

chins
3*8 +5kg

wrecked doing this session had a long day

did no back work today going to the gym tomorrow so gonna hit it then

rottweiler

saturday 23rd august

back work

5*5
lat pull down
65

barbell row
5*5
50kg

dumbell row
5*5
22kg

upright row
5*5
30kg

weighted ab curl
3*10
40(not sure if pounds or kgs,id say pounds though)

shoulder press
5*5
45kg

face pulls,1st time doing these,****ing brilliant
5*5
100(probably pounds)

chin ups
1 set of 7
tried another set but there was nothing left in me.

overhead tricep extension(machine,i know,i know)
5*5

160

good session,absolutely knacked now,not sore yet just tired.

The_boat

rottweiler wrote: »

saturday 23rd august


face pulls,1st time doing these,****ing brilliant
5*5
100(probably pounds)

chin ups
1 set of 7
tried another set but there was nothing left in me.

overhead tricep extension(machine,i know,i know)
5*5

160

good session,absolutely knacked now,not sore yet just tired.

What are face pulls? also there is nothing wrong with using machines, sure not as good but if it adds variety its still a good work out.

I've been folowing thread your doing well keep it up

rottweiler

monday 25th august
squat
5*5 80kg

overhead press
5*5 30kg

deadlift
3*5 100kg(delighted to hit the 100 mark)

dips
5*8 bw+5kg

chins
5,5,5,4,3 bw+5kg

i think the grip is going to let me down in progressing on the deadlift any advice on getting a better grip.