my road to fitness

RobAMerc

28th -

5*5 squats - 27.5kg
5*5 bench - 27.5kg
3 * 10 inverted rows
3 * 10 press ups
3 * 10 reverse crunches

8k eaech way to and from work.

today -

5*5 50kg Squat
OH Press 5*5 - 30kg
Dead Lift 1*5 - 50kg
Chins - 2 * 5, 1 * 4 full chins
prone bridges - 3 * 30


8k eaech way to and from work.

RobAMerc

monday - 6km run
tuesday rest
wednesday - duathlon
2.7 k run 10mins
8.5 bike 15mins
2.7 run 11mins
8.5 bike 15mins
2.7k run 11mins

thursday
5*5 Squat - 60kg
5*5 BP - 40kg
Inverted rows 6,6,5
Press Ups - 3 * 10 ( differing stances )
Rev Crunches - 3 *12
<40mins for the lot

friday - rest me thinks
sat - hope to do the Streets of Galway

RobAMerc

Sat - 8km streets of Galway - 38mins 50.
way too much beer afterwards - ouch !

RobAMerc

today

5*5 squat 62.5
5*5 Bench 42.5
1*5 DL 52.5
Chins - 1x5, 1 * 10 sec negative, 1 * about 1 min till I got my chin over the bar !
prone bridges 3 * 30
3 * 10 - pushups

RobAMerc

yesterday
8km e/w
5km run
30 press ups
10 chins

today

5*5 squat 65
5*5 Bench 45
Inverted Row - 8,6,5
Push Up 10, 10, 7
3*12 reverse crunch

8km ew cycle to work

RobAMerc

5*5 67.5kg Squat
OH Press 5*5 - 32.5kg
Dead Lift 1*5 - 50kg
Chins - 6, 5, 3 ( last one 10 sec negative )
prone bridges - 3 * 30

RobAMerc

5*5 squat 80 ( should have been 70 !)
5*5 Bench 50
Inverted Row - 10,9,3
Push Up 10, 10, 10
3*12 reverse crunch

8km - ew cycle.

RobAMerc

today

8 * 200m sprints with 1-2 mins break in between

8km cycle to work

RobAMerc

2 * 5 20kg squat
3* 5 40kg squat
5*5 72.5kg Squat
OH Press
3 * 5 - 20kg
5*5 - 32.5kg

Dead Lift
1*5 - 30kg
1*5 - 50kg

Chins - 6, 4, 2 ( I am sh1t at these - must improve )
prone bridges - 3 * 30

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 75kg

5*5 bench - 25kg
5*5 bench - 52.5kg

8,6,6 inverted rows
3 * 10 press ups
forgot reverse crunches

30* 8 sprints
8* 1 mins in between

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 77.5kg

5*5 bench - 25kg
5*5 bench - 55kg

dead lift
1 * 55kg

6,5,3 pull ups + 3 * 10 sec negatives

prone bridges 3 * 30

30* 8 sprints
8* 1 mins in between

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 80kg

5*5 bench - 25kg
5*5 bench - 57.5kg

6,6,5 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

30* 8 sprints
8* 1 mins in between

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 82.5kg

5*5 oh press - 20kg
5,5,5,5,4 oh press - 35kg

dead lift
1 * 5 * 57.5kg

6,5,3 pull ups + 3 * 10 sec negatives

prone bridges 3 * 30

RobAMerc

friday - 60km over the hills od Dublin cycle

today

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 85kg

5*5 bench - 25kg
5*5 bench - 60kg

10,10,6 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

30* 8 sprints
8* 1 mins in between

RobAMerc

stats in inches :

waist : 33.5
chest : 40.5
bicep: 13.5
Thigh: 23.5
calf: 15
hips ? : 36.5

weight : 84kg

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 87.5kg

5*5 oh press - 20kg
5,5,5,5,4 oh press - 35kg

dead lift
1 * 5 * 60kg

6,5,3 pull ups + 3 * 10 sec negatives

prone bridges 3 * 30

8 * 30 sprints - 1 min intervals

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 90kg

5*5 bench - 25kg
5*5 bench - 62.5kg

10,8,6 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

RobAMerc

dropped a kg or two to focus on technique
squats
5*5 - 20kg
5*5 - 40kg
5*5 - 85kg

5*5 oh press - 20kg
5,5,5,5,4 oh press - 35kg

dead lift
1 * 5 * 60kg

6,5,3 pull ups + 3 * 10 sec negatives

prone bridges 3 * 30

8 * 30 sprints - 1 min intervals

RobAMerc

squats
2*5 - 20kg
3*5 - 40kg
5*5 - 80kg

2*5 bench - 20kg
3*5 bench - 40kg
3*5 bench - 65kg
1*4 + (fail) bench - 65kg
5*5 bench 60kg

10,5,4 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 80kg

5*5 oh press - 20kg
5,5,5,5,5 oh press - 30kg

dead lift
1 * 5 * 60kg

6,5,3 pull ups + 3 * 10 sec negatives

prone bridges 3 * 30

8 * 30 sprints - 1 min intervals

RobAMerc

squats
2*5 - 20kg
3*5 - 40kg
5*5 - 85kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 65kg

8,5,5 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

8 * 30 secs hiit + 8 * 1 mins cool downs

50km cycle on Sunday 2

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 85kg

5*5 oh press - 20kg
5,5,5,5,5 oh press - 30kg

dead lift
1 * 5 * 60kg

5,3, negative 10 secs.

prone bridges 3 * 30

5*5 dumbbell rows 17.5 kg

8 * 30 sprints - 1 min intervals

RobAMerc

tuesday

squats
2*5 - 20kg
3*5 - 40kg
5*5 - 87.5kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 67.5kg

8,8,7 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

8 * 30 secs hiit + 8 * 1 mins cool downs

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 90kg

5*5 oh press - 20kg
5,5,5,5,5 oh press - 35kg

dead lift
1 * 5 * 60kg

5,5, fail - + 1 negative 10 secs.

prone bridges 3 * 30

5*5 dumbbell rows 20 kg

8 * 30 sprints - 1 min intervals

RobAMerc

sat 25th

squats
2*5 - 20kg
3*5 - 40kg
5*5 - 92.5kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 67.5kg

8,8,7 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

8 * 30 secs hiit + 8 * 1 mins cool downs

RobAMerc

16km cycle

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 90kg

5*5 oh press - 20kg
5,5,5,5,5 oh press - 35kg

dead lift
1 * 5 * 60kg

5,4, fail - + 1 negative 10 secs.

prone bridges 3 * 30

5*5 dumbbell rows 20 kg

8 * 30 sprints - 1 min intervals

RobAMerc

squats
2*5 - 20kg
3*5 - 40kg
5*5 - 95kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 70kg

8,6,5 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

5*5 dumbell rows 22.5

8 * 30 secs hiit + 8 * 1 mins cool downs

RobAMerc

1st 10
squats
5*5 - 20kg
5*5 - 40kg
5*5 - 85kg

5*5 oh press - 20kg
5,5,5,5,5 oh press - 35kg

dead lift
1 * 5 * 60kg

5,3, negative 10 secs.

prone bridges 3 * 30

5*5 dumbbell rows 17.5 kg

8 * 30 sprints - 1 min intervals


squats
2*5 - 20kg
5*5 - 40kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 70kg

10,9,6 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

5*5 dumbell rows 25

8 * 30 secs hiit + 8 * 1 mins cool downs

RobAMerc

16km cycle

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 70kg - brought down till I fix lordosis

5*5 oh press - 20kg
5,5,5,5,3 oh press - 40kg

dead lift
1 * 5 * 70kg

5,4,3 - pull ups

prone bridges 3 * 30

bridges 3 * 30

5*5 dumbbell rows 20 kg

8 * 30 sprints - 1 min intervals

RobAMerc

16km cycle

squats
2*5 - 20kg
5*5 - 80kg

2*5 bench - 20kg
3*5 bench - 40kg
5*5 bench - 72.5kg

10,9,6 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

5*5 dumbell rows 25

8 * 30 secs hiit + 8 * 1 mins cool downs
__________________

RobAMerc

16km cycle

5*5 oh press - 20kg
5,5,5,4,3 oh press - 40kg

dead lift
1 * 5 * 70kg

5,4,3 - pull ups

prone bridges 3 * 30

bridges 3 * 10

5*5 dumbbell rows 25 kg

8 * 30 sprints - 1 min intervals

RobAMerc

squats
2*5 - 20kg
2 * 5 40kg
5*5 - 90kg

2*5 bench - 20kg
3*5 bench - 40kg
5,5,5,5,3 bench - 72.5kg

11,10,6 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

5*5 dumbell rows 25
swim

RobAMerc

16km cycle

5*5 oh press - 20kg
5,5,5,4, fail ! oh press - 40kg

dead lift
1 * 5 * 72.5kg

6,4,3 - pull ups

prone bridges 3 * 30

bridges 3 * 10

5*5 dumbbell rows 22.5 kg

8 * 30 sprints - 1 min intervals

I am a bit all over the place at the mo -

squats down because of lower back pain.
have failed numerous times on the oh press, need to drop to 30 and start again.
I also am having trouble with the dumbell rows - I seem to stretch muscles in my back I didn't no I had but dont seem to be working the ones I am after ( Rhomboids )

mrpink6789

OH press is a killer, I almost failed on 42.5, don't think I'll be getting past that for a while.

I wouldn't drop as low as 30, generally if you fail on 3 workouts you deload by 10%. Theres a thread about it in the forum.

RobAMerc

squats
2*5 - 20kg
2 * 5 40kg
5*5 - 92.5kg

2*5 bench - 20kg
3*5 bench - 40kg
5,5,5,5,5 bench - 70kg

11,10,7 inverted rows
3 * 10 press ups
3 * 12 reverse crunches

5*5 cable row

run 1 min at 8km 30 secs 16km - 8 reps.

RobAMerc

16km cycle

squats
2*5 - 20kg
2 * 5 40kg
5*5 - 95kg

5*5 oh press - 20kg
5,5,5,4, fail ! oh press - 35kg

dead lift
1 * 5 * 75kg

6,5,2 - pull ups

prone bridges 3 * 30

bridges 3 * 10

5*5 cable row

8 * 30 rowing intervals

RobAMerc

been a while since I posted but I am still at it !

squat
2*5 - 20k
2 * 5 - 40kg
5 *5 100kg

oh press 5 *5 42.5 kg

dead lift 95kg

pull ups - 0, gym too busy

prone bridges 3 * 30 kg + 10kg

dumb bell rows 5 * 5 @ 25kg

15 mins intervals on rowing machine.

RobAMerc

started new arms program for 31 days - a break from 5*5 stronglifts....

Squats: 50*12 60*12 70*12
Bench: 50 * 10 55*10 60*10
Chins: 7 7 7
Seated Dumbbell Press: 12*8 12*8
Standing calf raises 40*15 40*15
Standing Dunbell Curls 10*12 *5
Seated DB Tricep exts 12/12*5

RobAMerc

Standing Barbell curls - 15kg 5 * 10
Lying EZ Bar Tricep Extension - 15kg 5 * 10
Rowing - 8 * 30 + 1

RobAMerc

I'm back !
Not actually back doing exercise as I haven't stopped, but I am back logging ! ( Not that anyone reads this )

Superset:
Standing Barbell curls - 30kg 5 * 8
Lying EZ Bar Tricep Extension - 25kg 5 * 8

Rowing - 8 * 30 + 1


~Superset:
15 * 3 Inverse Crunches
15 * 3 Back extensions
15 * 3 close handed push ups

8km each way cycle

finnegan2010

RobAMerc wrote: »

Monday - 8km e/w cycle to work.
Tuesday - 8km cycle e/w - 3km run ( fast )

Fair play your doing well, How long does the 8km cycle take ya mate? And is that just going to work? How do you get home, im thinking you leave the bike and get public transport? Might start it myself! Im about the same distance!

G86

Have you got the results you were after from the upper body program?

RobAMerc

finnegan2010 wrote: »

Fair play your doing well, How long does the 8km cycle take ya mate? And is that just going to work? How do you get home, im thinking you leave the bike and get public transport? Might start it myself! Im about the same distance!

I do it in less than 20 mins ( depending on traffic and how I get on at lights etc )
Cycle home too.

I'd encourage anyone to give cycling to work a go, there is a great sense of freedom not having to look at timetables etc for the bus or train. Plus it's great ( and not boring ) exercise

RobAMerc

G86 wrote: »

Have you got the results you were after from the upper body program?

The short answer is yes !
I really only did it for a change as I had kinda lost motivation on the 5*5 stronglifts -
To be fair it ain't a whole lot different, but I must say I notice my arms are bigger and I'm happier with my pecs too. I'm gonna keep it up till end Jan - then I will go back to 5*5

That said - I am a serious optimist and I could be imagining it all !

RobAMerc

Ok - back doing 5 * 5 so back logging work outs
Was happy enough with the arms routine I must say. I saw results and it was nice to get a break from 5 *5 for a bit.

anyway - proper squat rack and bench now so weights have dropped right back to concentrate on form for a bit.

squat - 5 * 20
5 * 5 * 67.5
Bench - 5 * 5 * 55
Inverted Row - 8, 6, 6
Pressups - 15,15,15

3 * 30 + 1 min rowing
1 * 20 + 40 rowing
2 * 60 + 1 min rowing
3 * 30 + 1 min rowing

RobAMerc

cycle 8km ew

squat 20kg * 5
squat 40kg * 5
squat 5*5 - 70kg

Oh - press
5 * 20kg
5 * 5 35kg

Dead Lift...
5 * 70kg

Chins 5,5,3 ( really not getting any better )

Prone bridges - 3 * 30

Rowing 3 * 30 + 1
1 * 20 +1
1 * 60 + 1
3 * 30 + 1

RobAMerc

squat - 5 * 20
5 * 5 * 70
Bench - 3 * 8 * 60
Inverted Row - 10, 10, 8
Pressups - 15,15,15

3 * 30 + 1 min rowing
1 * 20 + 40 rowing
2 * 60 + 1 min rowing
3 * 30 + 1 min rowing

RobAMerc

squat

1 * 5 * 20
1 * 5 * 40
5 * 5 * 75

bench

1 * 5 * 20
2 * 8 * 62.5
1 * 7 * 62.5

seated dumbell press
2 * 15 * 10kg

standing curls
5 * 12 * 10kg

seated tricep extension
5 * 15 * 12kg

run 10 mins

irish_bhoy82

Well Done RobAMerc, I just looked at you very first Post and I have browsed then through your more recent ones...In your first Post your aim was to get to 180lbs.....just wondering where do you stand at the moment?

RobAMerc

irish_bhoy82 wrote: »

Well Done RobAMerc, I just looked at you very first Post and I have browsed then through your more recent ones...In your first Post your aim was to get to 180lbs.....just wondering where do you stand at the moment?

thanks - I am at 182 - but I can promise you I am made up of a whole lot of different stuff now. I've reduced my body fat % considerably ( at least 6% ), look and feel totally different now ( imo ).