rottweilers log(as in training log)

shels08

rottweiler wrote: »

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

wrist straps....

rottweiler

cheers shel08

rottweiler

wednesday 27th august

heres todays effort

squat
5*5 82.5 kg

bench press
5*5 80 kg

upright row
5*5 45kg

incline press
5*5 60kg

barbell row
5*5 60kg

dips
8,8,8,7,7 bw+7.5kg

chins
5,5,5,4,4 bw+7.5kg


chuffed with todays session was wrecked when i got home for work didnt think id be able to manage any weights but ended up having brill session,felt strong on all the lifts,felt the back work i did last saturday has paid off a bit.

any advice on getting stronger on the chins,im doing negatives as well as the above work or is it better to keep hammering the back to build up the lats.

rottweiler

thursday 28 august 2008

5 min warm up jog
30 sec sprint
30 sec jog
12 sets
cool down jog

rottweiler

friday29th august
squat
5*5 85kg

overhead press
5*5 32.5kg

deadlift
2*5 105kg have to get wrist straps,grip is bit ****

barbell row
5*5 62.5kg

dips
8,8,8,8,7 bw+10kg

chins
8,6,4,3,3 just bw,just to see if unweighted ones were improving because of the weighted ones

rottweiler

Sun 31st august

squat 5*5 82.5kg

leg press(machine)390Lbs

leg extensions(machine)190Ibs

Weighted crunches
3*10

Gave the legs a good blast today,legs well tired now.

rottweiler

monday 1st september

bench press
5*5 82.5kg
done 5 reps on all sets bar the last set only managed 4

barbell row
5*5 65kg

incline press
5*5 62.5kg

single arm bent over row
3*8 20kg

dips 8,5,8

chins 6,5,8

wrecked starting the session ,bolloxed by the end had to leave the dips and chins to 3 sets,hopefully wednesdays session will be better.

rottweiler

wednesday 3rd september

squats
5*5 85kg

overhead press
5*5 32.5kg

deadlift
3*5 105kg didnt get wrist straps but the grip seemed to be fine today and managed the 3 sets

dips
5*8 bw+10kg

chins
5,5,5 bw+5kg

chins are really pis sing me off cant seem to increase the reps even without the 5 kg i can only do 8 reps then 6 and 5,might start doing them everytime i pass the bar,my only worry is that by doing them daily would the body be able to recover or does it really matter.

rottweiler

thursday 4 september

10 minute warm up jog
1 min sprint
1 min slow jog
15 sets

8 chins

rottweiler

fri sep 5

squats
5*5 87.5kg

bench press
5*5 85kg
2*8 75kg

barbell row
5*5 67.5kg

dips
5*8 bw+10kg

chins
5,5,5 bw+10kg
9,9 bw only

shels08

rottweiler wrote: »

chins are really pis sing me off cant seem to increase the reps even without the 5 kg i can only do 8 reps then 6 and 5,might start doing them everytime i pass the bar,my only worry is that by doing them daily would the body be able to recover or does it really matter.

Alri rottweiler,keep up d work ur makin sum good progress....about the chins,if you find you're stallin on dem,try not doin them for a week,den go bak and see how you feel.i bet you'll get more than ever.If dat doesn work try doin them at the start of you're session instead of d end so u can put more energy into dem

gud luk

rottweiler

mon 8/9/08

squat
5*5 90kg

overhead press
5*5 35kg

deadlift
1*5 110kg
grip is improving managed to hold on to the bar,its half the battle

incline press
5*5 65kg

single arm bent over row
5*525kg

dips
8,8,6,6,6 bw+12.5kg

gonna take shel 08 s advice and skip the chins for a week

rottweiler

tuesday 09/9/08

10 min warmup jog

30 min split between sprints and recovery jogs/walks depending how fucded i was

rottweiler

wed 10 sep

squat
1*4 92.5kg
1*4 92.5kg
1*3 92.5kg
1*7 80kg
1*7 80kg

bench
1*4 87.5kg
1*4 87.5kg
1*7 75 kg
1*7 75 kg

barbellrow
4*5 70kg

dips 8,6

sh'ite session had no energy,doing the same programme for nearly 12 weeks now getting bit bored of the routine so might start mixing it up from next week throwing in 3*8s throwing in few new excercises but keeping the compounds and maybe reducing the squats to 2 days instead of 3.If any one has any advice id appreciate it.

daveywavey08

Keep it up, man

rottweiler

cheers daveywavey

thursday 11 sep

10 min warm up jog
25 min intervals starting at 16kph for 1 min then 1 minute rest then 22kph for 30 sec and 1 minute 30 sec rest,prob walking too long but the lungs need the break
weighted crunches 3*8

bolloxed from it now

rottweiler

friday 12 september

legs still goosed from the intervals so did lunges instead of squats

lunges
5*5 20 kg each hand

overhead press
5*5 37.5 kg

deadlift
tried for 115kg managed 1 rep dropped it down to 100kg
2*5

dips
5*8 bw+15kg

chins
3*8

Al_Fernz

Super progress man. I havn't seen this log in a while but that some good going mate!

rottweiler

cheers Al thanks for the support.

rottweiler

squat
3*8 80kg

bench
1*8 80kg
2*8 75kg

bent over row
3*8 55kg

bit over the place tonight was thinking bout a new programme all weekend and decided on the following.Plan on doing 3 sets of 8 maybe throwing in some 5*5 on some sets.

monday
chest
triceps

tuesday
shoulders

wednesday
legs

thursday
stomach work(i dont have abs yet)

friday
back

i plan on doing three or four excercises on each body part bar the triceps.any advice or opnions would be much appreciated,planning on doing it for six weeks then might change back to the 5*5,no doubt the 5*5 is a brilliant programme but getting bored of it now.

rottweiler

tuesday 16th august

overhead press
3*8 30kg

shrugs
1*8 60kg
2*8 80kg

lateral raise
3*8 7.5kg

front raise
3*8 7.5kg

pull ups wide(overhand grip)
7,5,6,5
havent done these in 6 weeks and could only manage 1 or 2 at max.WTF not complaining though.

rottweiler

wed 17 september

squats
60kg*8
80kg*8
95kg*5
90kg*6
85kg*6
70kg*10


deadlift
80kg*8
90kg*8
100kg*6

lunges
20kg*8
30kg*8

couldnt do any more leg work was shattered after da squats and the lunges finished me.

dips
8,8,7 bw+15kg
9,9 bw+10kg

good session legs are wrecked now though hope there alright for tomorrows run,fc uk it ill battle on.

rottweiler

thursday 18 sep

10 min warm up jog

15 mins intervals on treadmill

3*8 hanging leg raises
3*8 weighted crunch

m4j

Really impressed with your committment you are doing so well.

Now might be the time to consider splitting your routine, i.e. Monday Chest, Back and Biceps, Tuesday Legs Shoulders and Triceps and Repeat Monday again on Friday.

Consider what you are looking for from the training, remember the body does not see the weight you lift just the energy you use, this can take the shape of heavy weights for 6 to 8 reps on basic exercises, or drop sets, etc etc.

Some people get lost in the weight and forget about form, form is everything once you have this you will truely work the muscles, remember too muscle is worked in both directions so for bench presses fast up slow down, ensure the bar is controlled at all times.

Other exercises to consider, (I didn't read every post so you might be doing some already) Tricep Extensions, Close Grip Presses, Dumbell Rows, Dumbell shrugs, deadlifts, Dumbell Bench Presses, Dumbell flys Barbell presses to the front (less strain on shoulders).

The idea that works for most is to be intense but brief, its best to stop training when you feel that you have reached you peak than to continue, once the pump is gone stop. Hit the Gym and leave wanting to do more.

From a Cardio side boxing is fantastic (hitting a bag), skipping, if jogging is a problem you will get the same benifit from doing it in sets i.e. 100 meters rest 200 meters rest 300 meters rest and so on, rest for as long as you but not longer than a few minutes, think of it like cycling a bike you start slow and build up.

Fairplay to you and keep going, the thing with training like this is we are all different and so what might work well for me may not work for you so find what does, keep the body guessing.

I would without delay get Protien Powder, this will aid in recovery and help burn fat. Drink lots of Water as well

Wishing you continued success:)

Forgive Spelling in a rush if you need anything let me know

rottweiler

cheers m4j for the above advice
sat 20 sep

lat pulldown
1*8 65 IBS
1*8 70 IBS
1*8 75IBS

bent over row
1*8 40kg
2*8 50kg

upright row
2*8 30kg

dumbell row
1*8 16kg
1*8 18kg
1*8 20kg

face pulls
4*8 100 ibs

row machine
3*8 170ibs

good session on the back was in the gym this morning so did a lot more than i would at home.

rottweiler

monday 22nd sep

chest

bench press
60kg*10
80kg*7
90kg*3 PR,1 rep was the best about 4 years ago
80kg*6
75kg*8


close grip
40kg*8
45kg*8
50kg*8

incline press
2*8 60kg
1*8 50kg

dumbell fly
12.5kg each dumbell
2*8

dips
3*8

tricep extension
3*8 12.5kg


great session absolutely wrecked now triceps were wrecked from the bench etc.so couldnt do weighted dips so ill leave em off till wednesday.

rottweiler

tues 23 sep

shoulders

seated shoulder press DB
1*8 17.5kg
1*8 20kg
1*8 20kg

shrugs
3*8 80kg

lateral raise
3*8 5kg
f all weight on em but twas all i could manage

chins
10,8,
6 bw+5kg
4 bw+7.5kg
2 bw+10

rottweiler

wed 24 sep

squats
60kg*8
85kg*8
95kg*6
95kg*4
85kg*8

deadlifts
80kg*8
90kg*8
100kg*8

lunges
3*8
25kg

weighted dips
1*8 bw+10kg
1*6 bw+20kg
1*7 bw+20kg
1*6 1/2 bw+20kg
1*6 bw+20kg

Ill have to invest in a proper belt for the dips,the dunnes one with a bit of chain is holding up alright but its giving me a right pain in the hole.

rottweiler

thursday 25 sep
10 min warm up jog
20 min intervals

3*8 leg raises

rottweiler

mon 29 sep
bent over row
1*8 60kg
2*8 65kg

upright row
1*8 30kg
1*8 35kg
1*8 40kg

dumbell row
2*8 20kg
1*8 22.5kg

pull ups(palms facing away)
5*5

missed doing the back over the weekend so said id fit it in here and get back into the normal routine tomorrow,drink is a terrible thing

rottweiler

10 min warm up jog
20 mins intervals

shoulder press
3*8 40kg

shoulder shrugs
3*8 40kg db

rottweiler

wed 1/10/08

bench 60kg *10
80kg *8
92.5kg*3
87.5kg*3
80kg*5
75kg*5

close grip
45*8
50*8
55*8

incline
60kg*7
55kg*7

dips 1*10

crap session really,bolloxed tired and a lack of motivation,i think i overdid it on the benching should really stick to 3*8 instead of throwing in a bit of everything and getting tired on the other lifts.lesson learnt.

rottweiler

thur 2 oct
20 min jog
3*8 weighted crunch
3*8 hanging leg raises

had to cut the intervals,knee is sore fell of ladder wed so i kept it light

rottweiler

mon 6 oct

sessions have been all over the shop lately,going back to the 5*5,dont think splitting groups is working for me seem to keep coming up with excuses not to train,at least with the 5*5 i know ill be consistent.


squat
5*5
80kg

bench
5*5
82.5kg

barbell row
5*5
60kg

dips
2*5 bw+20kg
3*5 bw+15kg

best session in the last few weeks,felt a lot more worked after it than the last few weeks effort.

rottweiler

tue 7 oct
10 min warmup jog
20 mins intervals

3*8 pull ups

rottweiler

wed 08 oct

squat
82.5kg 5*5

overhead press
35kg 5*5

deadlift
100kg 2*8

chins
4*5 bw+20kg
1*10 bw+10kg

rottweiler

10 min warm up jog

20 min intervals

rottweiler

sat 11 oct

squat
1*5 80kg
5*5 85kg

bench press
5*5 85kg
found em a bit hard,ill put it down to a physichal day in work

rows
5*5
62.5kg

dips
5*8 bw+15kg

ez bar bicep curl
3*8 30kg thrown in for something different

bolloxed now,roll on the lie in tomorrow morning

rottweiler

mon 13 oct
squat
5*5
87.5kg

overhead press
5*5
35kg

deadlift
2*5
105kg

front raise
3*8
7.5kg

chins
4*8
bw+15kg

rottweiler

tue 14/10/2008
10 min warm up jog
20 min intervals

3*8 pull-ups
2*8 hanging leg raises

rottweiler

wed 15 oct
squat
5*5 90 kg
1st set was tough,flew through them after that though.

bench press
87.5kg
3*5
1*3
1*3
pissed off i missed the last 2 reps on the last two sets,have no spotter so didnt take the chance,probably wouldnt have managed it anyway,same weight next chest day hopefully ill nail it.


barbell row
5*5 65kg
found them handy out.

incline press
3*8 60kg
supersetted with
upright row
3*8 30kg

upper body was wrecked after the session so its all good
5*5 65kg

rottweiler

thur 16 oct

30 min intervals

4*8 pull ups
4*8 hanging leg raises

rottweiler

sat 18 oct

headin to the gym for a change of scenery as opposed to my garage.

legpress
5*5 420(safe to say this was in IBS)

quad machine? forget the name
5*5 150(IBS)

shoulder press
5*5 37.5kg

side raises
3*8 10kg

deadlift
3*8 90kg

face pulls
3*8 not sure of the weight,it was the whole stack though

chin ups
3*8

leg raises
3*8

dips
3*8

bicep curl
1*8 25kg

tricep extension
3*8 90IBS

Savage session felt great afterwards,body is bit tired now though,was nice to be somewhere warm doing a session for a change but you cant beat the free weights and the garage

rottweiler

mon 20 oct

squat
5*5
92.5kg
felt stong on these,nice and deep

benchpress
5*5
87.5kg*5
85kg*5
3*5 80kg
felt **** doing bench dropped it back to 80 form was sloppy at the higher weight and didnt want to risk not being able to get it back on the rack

barbell row
5*5
67.5kg
these felt goo and strong

incline press
1*8 62kg
1*7 62kg
bar ended up on my chest had to throw it to the side to get it off,have to drop back to 80 on the bench press and work my way back up

dips
1*8 bw
3*8 bw+10

rottweiler

tue 21 oct

30 min cardio
5k in 27.20

3*8 pull ups

rottweiler

wed 22 oct

squat
3*5 97.5kg
2*5 90 kg
added extra weight for the first 3 sets by mistake was goosed after 3rd set so dropped it to 90

shoulder press
5*5 37.5kg
seem to be stuck at this wait for ages although felt strong on them so definitely be increasin em over the next few sessions

deadlift
gave it a miss till tomorrow morning,back felt bit twingy


chins
bw*8
+15kg*8
+20kg*8
+20kg*7
+20kg*6
+15kg*6

got new dip belt delivered today,beats the diy job i made,so gonna tear in to these.

rottweiler

thur 23 oct

30 min cardio
3*8 chin ups

rottweiler

sat 25 oct
leg press
5*5 415ibs

quad extension(not sure of proper name again)
5*5
160IBS

bench press
5*5 80kg

chest press(machine)
5*5 105kg

incline dumbell press
3*8 28 kg each 'bell

barbell row
5*5 70kg

lat pulldown
5*5 65

some other back machine
5*5
210IBS

chins
2*8

dips
2*8

leg raises
2*8

rottweiler

mon 27 oct

squat
5*5
90 kg

leg press
5*5
400IBS

leg extension
3*5
150IBS



overhead press
5*5
40kg

dumbell shoulder press
5*5
24kg each 'bell

lateral raise
5*5
30IBS

lat pulldown
3*8
70

deadlift
2*5
90kg

dips
12,10,8,6,4,2

Good session,have a niggly feeling in my lower back and right leg could really feel it when squatting so may give the squat a break for a few days no point in causin injury plus im off on holiday the weekend so dont want to be limpin around the dance floor

rottweiler

tue 28 oct

30 min cardio
3*8 leg raises