Weight a minute!

Slaanesh

Wednesday 9th April:

Wasn't in the mood for the gym and just felt ****ty:

Leg Press:
1 X 10 X 70kg
1 X 8 X 80kg
1 X 8 X 90kg
1 X 8 X 100kg
1 X 8 X 110kg
1 X 8 X 120kg (PB)
1 X 8 X 130kg (PB)

Ok so doing leg press first ****ed me up for everything else but was happy to knock out 2 PB's.

Deadlifts:
1 X 8 X 30kg
1 X 6 X 40kg
2 X 6 X 50kg
1 X 6 X 60kg

Form felt crap, wasn't happy.

Squats:
1 X 8 X 20kg

DB Lunges:
4 X 10 X 10kg


Treadmill: 10 mins

Bah

Slaanesh

Oh dear, over 5 months, I'm a bad person.

Today:

30 mins of swimming, forgot my runners so didn't go into the gym.
Was very tired today so decided for my first day back I wouldn't push myself.
I'll come back tomorrow.

Slaanesh

Woo back to the weights there on Tuesday, damn I've got severe DOMS today.
Was getting out of the car and walking to the door of work and I'd say I looked funny!

DB Bicep Curls
4 X 8 X 15kg

DB Rows
4 X 8 X 15kg

Dunno the name, hold 2 DB's and hold each arm out horizontally
3 X 6 X 6kg

Squat
1 X 10 X 20kg (bar)
2 X 6 X 40kg
1 X 6 X 50kg
2 X 6 X 60kg

Smith Bench
2 X 6 X 30kg
2 X 6 X 40kg
2 X 6 X 50kg

Gonna go for a swim today. Then I'll come back to the weights tomorrow.

Slaanesh

I haven't been keeping this log up to date but I have been back in the gym in the new year and I'm still there would you believe!

I've been doing a bit of everything but decided I wanted more of a structure and a goal.

Current stats:
Height: 6ft
Weight: 83kg

I have measurements on some google spreadsheet somewhere that I update on a weekly basis.

The starting strength program seemed to tickle my fancy so I started that on the 4th of Feb and it is going something like this:

04/02/2010

Treadmill 10 mins @ 11km/hr

Squat:

2X5X20
1X5X25
1X3X30
1X2X40
3X5X50

Bench Press:

2X5X20
1X5X25
1X3X30
1X2X40
3X5X50

Chinups:

8,6,4

HIIT Treadmill

15 mins probably about 5-6 sets

06/02/2010

Treadmill 10 mins @ 11km/hr

Squat:

3X5X20
1X3X30
1X2X40
3X5X52.5

Press:

2X5X20
1X5X25
1X5X35
1X3X35 - FAIL (Hadn't done this before, starting weight too high)

Deadlift

2X5X20
1X3X30
1X2X40
1X5X50

Bench Press

I was in a different gym with my brother and had someone to spot so thought I'd try heavier.

1X4X60 (tough)
1X8X55
1X6X50

DB Curls

4X16X12

HIIT Treadmill

15 mins probably about 5-6 sets

08/02/2010

Treadmill 10 mins @ 11km/hr

Squat:

3X5X20
1X3X30
1X2X45
3X5X57.5

Bench Press

2X5X20
1X5X25
1X3X35
1X2X45
3X5X52.5

Pull ups:
6,5,4

DB Curls:

4X16X15kg

DB Rows

4X16X15kg

Probably did treadmill but don't have it written down.

10/02/2010

Treadmill 10 mins @ 10km/hr

Squat:

3X5X20
1X3X35
1X2X45
3X5X60

Press:

3X5X20
1X5X25
3X5X32.5 (Tough work!)

Chin Ups

8, 5.5, 4

Cable Pushdown

1X10X30
1X10X35
1X10X40

DB Somethings

1X6X6
2X8X6
1X6X6

Treadmill

17 mins @11km/hr

12/02/2010


Squat

2X5X20
1X5X25
1X3X35
1X2X50
3X5X62.5

Bench Press

2X5X20
1X5X25
1X3X35
1X2X45
3X5X55

Deadlift

2X5X20
1X3X30
1X2X45
1X5X55

DB Curls

4X16X15kg

Treadmill

3min Warumup

27mins @11km/hr

5 min cooldown.

Longest on treadmill, good buzz.
1X6X45

DB Curls

3X16X15

Slaanesh

15/02/2010

10 mins on treadmill @ 11km/hr

Squats
2X5X20
1X5X25
1X3X35
1X2X50
3X5X65

Press

3X5X20
1X3X20
1X2X25
3X5X35 (This was quite sore on my lower back, must not be doing it right when it gets heavy)

Pullups

I forgot to do them, gym was jammed

DB out arm thingys

4X5X5

DB curls

4X16X15

Slaanesh

Haven't been keeping this log up to date but my little note book is

17/02/10

Squat:

2X5X20
1X5X25
1X3X40
1X2X50
3X5X57.5

Bench Press:
2X5X20
1X5X25
1X3X40
1X2X50
3X5X57.5

Chinups:

6,4,3

DB Rows:
4X16X17.5

DB Curls
4X16X15

Seated Rows:
6X70,75,80,85,90
10 X 100(PB)

Don't think I'd done that before, nice!

Cable Pushdowns:
8X10, 10X 40, 6X50, 6X60

19/02/10

Squat:
2X5X20
1X5X25
1X3X40
1X2X55
3X5X70

Press:
2X5X20
1X5X20
1X3X25
1X2X30
3X5X37.5

Deadlift:
2X5X20
1X3X35
1X2X50
1X5X60

DB Curls:
4X16X15

DB Rows:
4X16X20 (PB)

DB Press:
4X8X20's

22/02/10

Squat:

2X5X20
1X5X25
1X3X40
1X2X55
3X5X72.5

Bench Press:
2X5X20
1X5X30
1X3X40
1X2X50
3X5X60 (needed a spot on last set)

pull ups and lots of stuff I didn't take down, whoops.

24/02/2010

Squat:
2X5X20
1X5X30
1X3X45
1X2X60
3X5X75

Press:

2X5X20
1X5X20
1X3X25
1X2X30
3X5X40 (I don't think I did this, I think I stayed on 37.5)

Chinups:
9.5,4, ****it.

26/02/10
2X5X20
1X5X30
1X3X45
1X2X65
3X5X77.5

Bench Press:
1X5X20
1X5X30
1X3X40
1X2X50
3X5X60 (No spot this time, defo stronger, nice.)

Deadlifts:
2X5X20
1X3X35
1X2X50
3X5X65

DB Rows:
4X16X25kg (5kg heavier than normal, not a bother, mad! PB!)

01/03/10

Squat
2X5X20
1X5X30
1X3X45
1X2X67.5
3X5X80 (PB by all accounts. Form sucked in last set and struggled to get up, ended up going on my toes for last rep which just was not good)

OH Press:
3X5X20
1X5X20
1X3X25
1X2X30
3X5X40 (Didn't actually do the last rep, just too heavy! Will hopefully get it next time.)

Pushdowns:
10X30,35,40,45,50

Seated Row:
8X85,90,95,6X100

DB Row:
3X16X25

DB Curl
2X16X15

Jogged at end, 10mins @11km/hr

Slaanesh

As usual I haven't been keeping this up to date but I have been going to the gym.

I started the 5X5 programme.
This is how I currently stand:

Squat: 65(kg) - Stopped squatting, more info below!
Bench: 65kg
Press: 42.5kg
Deadlift: 110kg

Ok so the reason I stopped squatting was because when I straightened up I got a shooting pain on the inside of my left leg. I had started a good bit of road running recently and was doing 8-13kms each time. I don't think my legs were cut out for it. They are starting to feel a bit better so I may start squatting again. I just seem to be struggling with the squat too, could be my form. I've also cut out the running too and tend to do 20-30 mins on the crosstrainer(low impact) after workout instead. I do miss the treadmill/running on the road.

The bench is a good steady increase, I'm going to have to reset though, the 65kg I was failing on the last 2 sets so I reckon about an 80% reset and work back up in 2.5kg each session.

The same story with the press, was happy to get 5X5 42.5kg but I couldn't get anywhere on 45 so a reset is in order.

I've kind of ignored the guide on the deadlift because I'd dropped the squat. I did 90kg at one point 5X5 and decided to throw 20kg and I did 2 reps, felt pretty good but my lower back was tender for the next 2 days!

My whole physique is definitely toning up/changing but I would love to increase strength a bit more and not be hitting these limits so soon.

If anyone reads this I would appreciate comments/suggestions. I've started taking glucousamine for the joints.