Keep the blood in your head and your feet on the ground

Parsley

I've been rowing for about 5 or 6 years, but recently had to give it up due to a long term back injury that won't go away. I got fed up with all the rowing and falling behind the rest of my crew because of my injury, but i still enjoy weighs and general gym-ing.

Right now my goals are to get stronger in most of the main lifts (bench press, squat, deadlift- haven't really done much DLing before-, shoulder/military press) and maintain a healthy lifestyle and level of fitness. As a rower I've been doing weights for a few years and have had good coaching but I'm not perfect, I'll try get around to putting up videos of squats and DLs for people to critique.

Stats:
Sex: Male
Age: 19
Height: 6'1"
Weight: 77kg
Body fat ~10-12%

Bench: 80kg x2 (a while ago)
Squat: around 90ish, haven't max tested in ages
Deadlift: ???
Military Press: ~50kg, again haven't max tested in a while

I'll try max test those 4 lifts sometime this week or next week. For now I've just been getting more into weights, concentrating on strength building. I'm just doing my own rough plan from my head for now, once exams are through I'll be doing up a proper program with a training partner. Anyway, this week has been:

Monday
Pull ups (bodyweight) x15, x10, x6, x6, x4, x2, x1
Incline bench 50kg x12, 60kg x5, x5, x5, x4
Squat 60kg x12, x12, 70kg x8, x8, 80 kg x3, x3
Straight leg raises (these but with legs out straight) x12, x10, x10
Tricep pushdowns 31.25 x12, 35.25 x10, x10, x8, x8


Tuesday
E-Z bar bicep curls 35kg x10, 40kg x5, x5, x5, x5 {alternated these 2}
Incline dumbell curls 16kg x8, x8, x8, x8
Military press 40kg x10, x10, x10
Dumbell front raises 16kg x8, x8, x8, x8
Straight leg raises x12, hold legs up and straight out for 30 secs, another 10 reps, and another 30 sec hold
Leg extensions 90kg x8, x8, x8, x8

And nothing today, too busy studying.

cardio,shoot me

aha i see what u did with the title there

Parsley

cardio,shoot me wrote: »

aha i see what u did with the title there

Yeah, took me all day to think it up! :pac:

Parsley

Ok, today:

Fly-presses 18kg x10, x10, x10
Bench press 60kg x12, 65kg x10, 70kg x8, 75kg x5, x5, 77.5kg x4, 80kg x3, 82.5kg x 2 (PR, probably could've done 85 x1 but I didn't have a spotter...)
Squats 70kg x8, x8, x8, 65kg x10 (didn't max test cause my back wan't feeling 100%)
Pull ups (bodyweight) x8, x8, x8, x6
Straight leg raises x12, x10, x10
Tricep pushdowns 31.25kg x10, 36.25kg x6, x6, x6

Happy with that bench effort!

Parsley

Today was a bit ****e cos the gym was packed and i was in a rush and didn't really have time to wait for anything.

Straight Leg raises x12, 30 second hold, x12
Jackknives w/ 5kg weight x10 x10 x10
Incline dumbell curls 16kg x12 x10 x10
Arnold presses 16kg x8 x8 x8 x8
Dumbell front raises 16kg x8 x8 x8 x8

Parsley

Yesterday, May 10th:

Back wasn't feeling great so didn't squat.

Bench
60kg x13
70kg x8
75kg x6
77.5kg x3
80kg x2
82.5kg x2

Could've tried for 85kg but again, didn't have a spotter.

Tricep Pushdowns
31.25kg x10, x10
33.75kg x10
36.25kg x8
38.75kg x8
41.25kg x6, x6, x5

Straight Leg Raises
x12
x12
x12
30 sec. hold
x10


Pull Ups (narrow grip, palms facing towards each other)
x12
x9
x6
x4
x3
x1
x1

Leg extensions
100kg x8
110kg x6
110kg x6
110kg x6
110kg x6
120kg x4


Today, May 11th:

Barbell Preacher Curls:
35kg x10
37.5kg x8
37.5kg x8
37.5kg x8
37.5kg x8

Incline Dumbell Curls
18kg x5
18kg x5
18kg x5
18kg x6

Arnold Presses
16kg x10
16kg x8
16kg x8
16kg x6

Dumbell Front Raises
16kg x6
16kg x6
16kg x6
16kg x5

Pull Ups (narrow grip, palms facing towards each other)
x10
x8
x6
x5
x4
x2
x1

I've been drinking 2 litres of milk a day since I started the log, and I'm feeling good!

Parsley

RDLs
60kg x12
70kg x12
90kg x10
110kg x5
110kg x5
110kg x5

Bench Press
60kg x13
70kg x8
72.5kg x6
75kg x4
77.5kg x4
80kg x3
85kg x2 PR!
87.5kg x1 PR
90kg x1 Big PR!

Straight Leg Raises
x12
x12
30 sec hold
x12

Leg Press
150kg x8
150kg x8
160kg x5
165kg x5
165kg x5
170kg x5

Delira with the bench!

Parsley

Yesterday, March 13th

EZ bar bicep curls (standing)
35kg x10
40kg x8
40kg x8
40kg x8
40kg x8

Incline dumbell curls
16kg x8
16kg x8
16kg x8
16kg x8

Pullups
x8
x8
x8
x8

Seated rows w/ wide grip
46.25kg x8
46.25kg x8
46.25kg x8
46.25kg x8

Straight Leg Raises
x10
x10
x10

Jacknives w/ 10kg weight in hands
x10
x10
x10

Military press
40kg x8
40kg x8
40kg x8
45kg x5
45kg x5

Parsley

Did my very first deadlifts today. Never realised they felt so good. Think I could get used to em!

DLs
80kg x12
90kg x8
100kg x3
100kg x3
100kg x3
100kg x3
100kg x3

Will definitely be working on them.

Bench Press
60kg x13
70kg x8
75kg x6
80kg x5
85kg x2
82.5kg x 3
82.5kg x 3

Hanging straight leg raises
x8
x8
x8
x8

Barbell Rows
65kg x10
70kg x8
70kg x8
70kg x8
70kg x8

I'll get around to video-ing my squat, DL and bench this weekend as I'm back in Limerick and have access to a decent camera.

Parsley

Today:

Bench Press
60kg x12
80kg x 5

Just to video form.

Deadlift
80kg x5
100kg x2

Again just for form.

Squats
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5

Pullups
x12
x9
x7
x6
x4
x4
x2
x1

Tricep Supersets - Close grip Bench/ Tricep Dips
50kg x10/ BW +20kg x10
50kg x10/ BW +20kg x10
50kg x10/ BW +20kg x10
50kg x10/ BW +20kg x10

Videod a few things today. I'd appreciate any advice anyone has on my form in any of these vids:

Bench 80kg x5:

https://www.youtube.com/watch?v=1mt7NdJUcSE

Squat 75kg x5

https://www.youtube.com/watch?v=1tNArZ2CkTI

I know I shouldn't lift off the rack like that, but I have to on that one. It's the only rack the rowing club gym has and I've been doing that for years. In proper gyms though I do face the rack.

Deadlift 100kg x2

https://www.youtube.com/watch?v=yflwwM4L6yU

Never deadlifted before so I don't really know, I could be doing a million things wrong!

9 Pullups

https://www.youtube.com/watch?v=5iF3eDjaWI8

cardio,shoot me

Bench: looked very strong, more weight to come id say . But a question, why do you keep your feet on those rests?

Squat: Could do with a bit more depth, Knees should be the higher than the hips. But again, looked very strong

Deadlift: These looked pretty good. I cant see any problems but i may be missing something.

Parsley

cardio,shoot me wrote: »

Bench: looked very strong, more weight to come id say . But a question, why do you keep your feet on those rests?

Squat: Could do with a bit more depth, Knees should be the higher than the hips. But again, looked very strong

Deadlift: These looked pretty good. I cant see any problems but i may be missing something.

On the bench: cos it's too high off the ground. so I have to keep the feet on the rests. It's just the rowing club bench tho, in my regular gym i've my feet firm on the ground.

On that set of squats I know I could have done with a bit more depth alright.

cardio,shoot me

i just noticed something on the bench, i believe hanley said it to someone else before. Ok i got hanleys direct wording cause id have probably screwed it up.

"try not to snap your elbows at the top. A solid lockout's good, but that's all you need. No need to really put an emphasis on it cos it can wreck your elbows pretty quickly."

Parsley

I noticed that too yeah. Think I'm doing it with my knees on squats as well.

cardio,shoot me

A good solution is more weight :P

Parsley

May 18th

Pull-Ups (palms away, reasonably wide)
x12
x8
x6
x5
x4
*switched to palms facing together, narrow grip*
x4
x2

x8 while waiting for a plate for squatting, after the first set

Squats
70kg x10
^pullups^
80kg x5
80kg x5
80kg x5
80kg x5
80kg x5

Back Extensions w/10kg weight held at head
x10
x10
x10
x10

Tricep Pushdowns
31.25kg x10
33.75kg x8
33.75kg x8
33.75kg x8
33.75kg x8

Bench Press
65kg x12
70kg x8
80kg x3
80kg x3
80kg x3

Was really tired by the time I got round to the bench, shoulders didn't feel great on it.

Parsley

May 19th


Concentration Curl Heavy Negatives
22kg x8 each side

Incline Dumbell Curls
18kg x8
18kg x8
18kg x8
18kg x8

Hanging Leg Raises
x6
x6
x6
x5

Straight Leg Raises
x10
x10
x10

Jackknives w/ 10kg weight overhead
x10
x10
x10

Military Press
40kg x8
40kg x8
40kg x8
40kg x8

Parsley

May 21st

Squats
70kg x10
75kg x8
80kg x6
80kg x6
80kg x6
80kg x6

Bench Press
60kg x12
70kg x8
75kg x6
80kg x5
80kg x5
80kg x5

Straight leg raises
x10
x10
x10

Jacknife Situps w/10kg ball overhead
x10
x10
x10

Facepulls
21.25kg x12
23.75kg x8
23.75kg x8
23.75kg x8
23.75kg x8

Pullups @ BW+8kg
x8
x5-dropped weight-x3
x3-dropped weight-x4
BW x8
BW x6

Parsley

22nd May

Incline Dumbell Curls
16kg x8
16kg x8
16kg x8
16kg x8

Arnold Presses
14kg x8
14kg x8
14kg x8
14kg x8

Diamond Pushups
x15
x12
x12
x12

Tricep Dips BW +25kg
x10
x10
x10
x10

Hanging Leg Raises
x6
x6
x6
x6

Parsley

25th May

Squats
60kg x10
70kg x8
80kg x6
80kg x6
80kg x6
80kg x6

Bench Press
60kg x12
70kg x8
80kg x5
82.5kg x3
82.5kg x3
82.5kg x3
82.5kg x3
82.5kg x3

Happy with that 82.5kg 5x3. I'm on a par with BossArky more or less now on bench. Gonna try keep up with him for motivation from now on... Gonna need to start making more progress on squats though!

Straight Leg Raises
x12
30sec hold
x12
30 sec hold

EZ bar curls
Bar ??kg + 20kg x10
Bar +20kg x10
Bar +20kg x10

Incline Dumbell Curls
18kg x5
18kg x5
18kg x5

And 8 pullups while I was taking a break on squats.

Parsley

Also, bought cons at the weekend and wore them today. Great for squatting, balance is MUCH better than runners.

BossArky

Parsley wrote: »

Happy with that 82.5kg 5x3. I'm on a par with BossArky more or less now on bench. Gonna try keep up with him for motivation from now on... Gonna need to start making more progress on squats though!

It is good for both of us to have some competition around similar bodyweight

Best of luck with it.

Parsley

Had a week's holiday in Barcelona just there and a music festival with lots of boozing, just got back into the gym today!

Bench Press
58.5kg x15
68.5kg x8
78.5kg x6
83.5kg x3
83.5kg x3
83.5kg x3
83.5kg x3
83.5kg x3

Squat
58.5kg x12
68.5kg x8
78.5kg x6
78.5kg x6
78.5kg x6
78.5kg x6

Pyramid Press-Ups/ Tricep Dip Supersets
x15/ BW + 37.5kg x10
x15/ BW + 37.5kg x10
x15/ BW + 37.5kg x10
x15/ BW + 37.5kg x10

Bicep Curl "21s"
3 Sets

Forgot to work core/abs, I'll do a bit at home later.

Weighed the "olympic" bars they have in the rowing club, turned out they're 18.5kg and not 20kg like the proper ones. My old PBs are still correct though since they were done with 20kg bars in my Cork gym.

Parsley

Today:

Bench Press
58.5kg x12
68.5kg x8
78.5kg x6
83.5kg x3
88.5kg x1
91kg x1 (1kg PB, take THAT BossArky! :pac:)
78.5kg x5

Deadlift
83.5kg x6
103.5kg x3
108.5kg x3
111kg x2
111kg x2
111kg x2
111kg x2 PB

Then I messed around with incline dumbell flies, dips and overhead tricep extensions. Really hit the chest hard, beach season's coming up! :pac:

Parsley

Big game of soccer in the park yesterday, bitta cardio!

Today, June 6th:

Pull Ups
BW +5kg x8
BW +5kg x8
BW +5kg x8
BW +5kg x5
BW x8

some core work

Tricep Supersets- Overhead Extensions + Dips
25kg x10/ BW+30kg x10
25kg x10/ BW+30kg x10
25kg x10/ BW+30kg x10
25kg x10/ BW+30kg x10

EZ Bar Curl "21s"
3 sets @ 32kg

Hip Pushups
x10
x10
x10

Parsley

June 8th

Bodyweight 80kg

Bench press
58.5kg x12
68.5kg x8
78.5kg x6
88.5kg x1
91kg x1
93.5kg x1 PR
96kg x1 PR! A nice 1.2 times bodyweight

Squat
58.5kg x12
68.5kg x10
78.5kg x8
85kg x6
85kg x6
85kg x6
85kg x6

Pull Ups, v. wide grip
x11
x8
x6
x4
x4
*little break*
x9

BW Dips
x12
x12
x12
x12

Some core/ab work

Happy with the bench. Need to start moving along on the squats now too...

Parsley

Today, June 11th

Squat
65kg x12
75kg x8
85kg x6
85kg x6
85kg x6
85kg x6

Pullups, wide grip
x8
x6
x4
x4
x2

Overhead Tricep Extensions
20kg x10
20kg x10
20kg x10
20kg x10

Pyramid Push-Ups
x12
x12
x10
x8

Bicep Curl 21s
32kg x3 sets

Small bit of military pressing but my arms were just too wrecked.

Parsley

June 13th

Bench Press
58.5kg x15
68.5kg x8
78.5kg x6
86kg x3
86kg x3
86kg x3
86kg x3
86kg x3 5x3 PR

Squat
65 kg x12
75kg x10
90kg x6
90kg x6
90kg x6
90kg x6

Overhead Tricep Extensions
32kg x10
32kg x10
32kg x10

Diamond Pushups
x10
x10
x10

Bicep Curls 21s
37kg x1 set
32kg x2 sets

Pullups
x8
x8
x6
x4
x4
x2

Back + shoulders tomorrow and some deadlifting!

Parsley

June 16th

Bench Press
58.5kg x12
68.5kg x8
78.5kg x6
88.5kg x3
93.5kg x1
96kg x1
98.5kg x0
98.5kg x0

Dumbell Press
25kg bells x12
25kg bells x12
25kg bells x12
25kg bells x12

Hyper Extensions w/10kg weight
x10
x10
x10
x10

Hanging leg raises
x6
x6

Dumbell Rows
30kg x8
30kg x8
30kg x8
30kg x8

Thoughts:

Sickened about the bench. Edging closer to that 100kg milestone though!

Parsley

June17th

Just a 30ish minute run with some good hard 1-2 minute long sprints in there. Was roooaaasting out, was sweatin like a mad thing.

Parsley

June 18th

Bodyweight 78kg

Bench Press
58.5kg x12
68.5kg x6
78.5kg x6
88.5kg x2
96kg x1
98.5kg x1 PB
101kg x0 Fail
101kg x1 PB

Squat
68.5kg x10
78.5kg x6
93.5kg x3
93.5kg x3
93.5kg x3
93.5kg x3

Pullups @BW
x8
x8
x8
x6
x6
x5

EZ Bar Curls
32kg x21
32kg x21
32kg x21
42kg x6
47kg x3

Alternating Dumbell Flies/Presses
12kg x12
12kg x12
12kg x12

Tricep Dips/ Diamond Pushups
BW+35kg x10/ x10
BW+35kg x10/ x10
BW+35kg x10/ x10

And some core work.

Delighted to hit the 100kg mark on the bench, and a more than half bodyweight bicep curl ain't too shabby either.