my road to fitness

RobAMerc · 23-08-2010 4:54pm

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 · 25-08-2010 1:46pm

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 · 27-08-2010 9:47am

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 · 30-08-2010 2:10pm

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 · 30-08-2010 10:59pm

stats in inches :

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

weight : 84kg

RobAMerc · 01-09-2010 2:24pm

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 · 06-09-2010 2:10pm

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 · 08-09-2010 5:02pm

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 · 10-09-2010 9:59am

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 · 14-09-2010 9:44am

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 · 15-09-2010 2:32pm

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 · 17-09-2010 3:17pm

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 · 23-09-2010 10:05am

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 · 23-09-2010 10:06am

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 · 27-09-2010 10:19am

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 · 28-09-2010 10:23am

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 · 30-09-2010 10:57pm

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 · 03-10-2010 8:41pm

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 · 05-10-2010 5:20pm

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 · 11-10-2010 10:32pm

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 · 13-10-2010 1:54pm

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 · 16-10-2010 11:30pm

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 · 21-10-2010 10:03am

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 · 21-10-2010 10:29am

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 · 27-10-2010 3:08pm

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 · 27-10-2010 3:09pm

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 · 17-11-2010 5:39pm

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 · 01-12-2010 11:39am

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 · 02-12-2010 3:09pm

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

RobAMerc · 12-01-2011 3:24pm

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

my road to fitness

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