my road to fitness

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 ).

RobAMerc

8km each way cycle

1 * 5 20kg
1 * 5 40kg
5 * 5 77.5kg

bench
1 * 8 20kg
2 * 8 40kg
2 * 8 62.5 kg
1 * 6 62.5 kg

standing curl ( barbell )
5 * 12 * 25kg

lying ezybar triceps
5 * 15 * 20kg

rowing

3 mins warmup
30 * 3 + 1 min
20 *1 + 40 secs
60 * 1 + 1 min
30 * 3 + 1 min

RobAMerc

8km cycle * 2.

squats
1 * 5 @ 20kg
1 * 5 @ 60kg
5 * 5 @ 80kg

bench
1 * 8 @ 20kg
1 * 8 @ 40kg
2 * 8 @ 62.5kg
1 * 6 @ 62.5kg ( fail )
1 * 2 @ 62.5kg

5 * 12 @ 10kg - standing dumbell curls
5 * 15 @ 12kg - seated dumbell tricep ext

row - 1 min warmup

3 * 30 + 1 interval
1 * 20 + 1 min
1 * 60 + 1 min
3 * 30 + 1 min

RobAMerc

squat....
giving the legs a break, I can hardly walk after last wednesday - didn't warm up properly me thinks.
10 * body weight
10 * 20kg

decline bench press
1 * 8 20kg
3 * 8 40kg

standing curl ( barbell )
5 * 12 * 25kg

lying ezybar triceps
5 * 15 * 20kg

rowing

3 mins warmup
30 * 3 + 1 min
20 *1 + 40 secs
60 * 1 + 1 min
30 * 3 + 1 min

RobAMerc

yesterday..

3 * 15 press ups
3 * 15 inverse crunch
3 * 15 lower back thingy's ( forget name )

3 * 30 + 60 secs rowing
1 * 20 + 40 secs rowing
1 * 60 + 60 secs rowing
3 * 30 + 60 secs rowing

20 lengths pool

today...

1 * 5 * bw squat
1 * 5 * 20kg squat
1 * 5 * 40kg
1 * 5 * 60kg
5 * 5 * 82.5 kg

bench - reduced due to failure at 62.5

1 * 8 * 20kg
1 * 8 * 40 kg
3 * 8 * 55kg

seated oh barbell press
3 * 12 * 15kg

standing barb curls 12kg super set with seated tricep extn 15kg.
5 * 12 standing + 5 * 12 seated.


3 * 30 + 60 secs rowing
1 * 20 + 40 secs rowing
1 * 60 + 60 secs rowing
3 * 30 + 60 secs rowing

RobAMerc

crappy day, spent an age waiting for the olympic bar only to realise someone else had been waiting before me :mad: stupid energie fitness and their penny pinching.

quick warm up, then
1 * 12 * 15kg standing barbell curls
1 * 12 * 20kg standing barbell curls
5 * 8 * 30 kg standing barbell curls

Lying Easybar Tricep
5 * 10 * 17.5kg

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

me feckin hammer is killing me now too.

RobAMerc

yesterday.

8km ew cycle
kettle bells class - 100 swings at 12kg

today

squats
warm up
5 * 20kg
5 * 60kg
5 * 5 * 85kg

bench
5 * 20kg
5 * 40 kg
3 * 8 * 60kg

oh press
5 * 20kg
5 * 5 * 35kg

standing dumb curls
5 * 12 * 12kg
seated tricep exts ( supersetted with std curls )
5 * 12 * 15 kg

Inspector Coptoor

Can I ask why you're using 5 x 5 for OH Press and Squats, but 3 x 8 for bench pressing and the thought process behind it?

Also, why are there no deadlift variants in your programme?

RobAMerc

Liam Henners257 wrote: »

Can I ask why you're using 5 x 5 for OH Press and Squats, but 3 x 8 for bench pressing and the thought process behind it?

Also, why are there no deadlift variants in your programme?

I've read that higher reps = bigger muscles, lower = stronger.
I want bigger pecs and arms and stronger legs ( if that makes any sense )

I started with the 5 * 5 stronglifts program and moved to another get big arms program just for a change and now have bastardized the 2 into a mishmash of I don't know what.

As for deadlifts - the truth is, the few times I have lifted dead lifts, heavy, I have felt a twinge in my back, so now I am afraid of them. I have been meaning to get someone to point out my form issues but again - time and lazyness have beaten me.

I think with time constraints and trying to do a bit too much I've probably made an arse of what I am doing and need to stop and re access what I am at.

thanks for your input though.

mrpink6789

I do a good bit of Chin ups, pull ups and tricep dips and find my arms are getting bigger coupled with the compound lifts.

As for deadlifts, sounds like your form alright. Just make sure your ass is sticking out, back is not rolled and when you push up you do from the heels of your feet.

RobAMerc

ok - short session today due to time constraints

5 * 12 barbell curls 12kg
5 * 15 tricep exts @ 15kg
3 * 8 inverted bench @ 50kg

tabata training on rower
20 secs flat out plus 10 * 8 ( 4 mins )

sit ups
20 secs flat out plus 10 rest * 8 ( 4 mins )

RobAMerc

forgot to add - Money - back to 5 * 5 - no messin, no variations , no excuses :mad::mad::mad:

RobAMerc

8km ew commute.

warm up
5 * 5 * 90kg squats

5 * 5 * 60kg bench

5 * 5 * clean and press 35kg

3 * 20 pushups

3 * 20 inverse crunch

RobAMerc

attempted glute activation and warm ups

10 * bodyweight squats
5 * 40kg squats
5 * 60kg
5 * 5 * 90kg

dead lift
5 * 60kg
5 * 90kg

5 * 5 oh press @ 35kg

5 * 10 @ 12kg dumbell curls - superset 5 * 15 triceps extensions

rowing

8 * 30 * 40 secs rest

RobAMerc

kettle bells

warm ups
skipping - I am so sh1t at this.
10 squats, 10 superman, 10 bridges, 10 lunges, 10 skaters, 10 indian pushups ? 10 can't remembers

5 rounds of
5 * swings - each arm
5 * snatchs - each arm
5 * cleans - each arm
all done with a puney 12kg bell ( form over ego here )
5 mins - Turkish get up

RobAMerc

warm up

superset * 3
lunges with 2 * 20kg
15 reverse crunches
15 bridges

30kg 5 * 8 barbell curls
25kg 5 * 8 ezy bar tricep ext

20kg * 5 squat
40kg * 5
60kg * 5 * 5 - I have reduced weight to concentrate on form as I don't think I am doing it right at the 90 level

bench
20kg * 5
40kg * 5
60kg * 3 * 8

tabata
rowing - 20 + 10 * 8
bw squats - - 20 + 10 * 8
pushups - 20 + 10 * 8
jumpjacks - 20 + 10 * 8 - I was cream crackered

RobAMerc

morning - warm up
20 secs jump jacks + 10 sec res
20 secs squats thrusts + 10 secs rest
20 secs high knees + 10 secs rest
20 secs pressups + 10 secs rest
rinse and repeat.

8km cycle each way

gym

squats

5 bodyweight
5 @ 20kg
5 @ 40kg
5 * 5 * 65kg ( again watching form carefully )

oh press
5 @ 20kg
5 * 5 @ 35kg - getting good form on this now, will up the weights again now I am no longer hurting my lower back

dead lifts

5 * 40kg
5 @ 70kg
2 and fail @ 100kg
5 @ 90kg

3 * 12 inverse crunches

tabata

rowing * 1 round
high knees * 1 round
bw squats * 1 round
pressups * 1 round + cry

8km cycle home.

RobAMerc

started this morning with a light kicker for the day

tabata
20 squats with OH press ( 12.2 kg ) my son
22 pushups
20 secs mountainclimber ( forgot to count )
20 plank leg raises ( these are hard ! )
rinse and repeat.

real gym

warm up with some glute activations

1 * 5 @ 20kg
1 * 5 @ 40kg
5 * 5 @ 67.5kg

bench
1 * 8 @ 20kg
1 * 8 @ 40kg
3 * 8 @ 60kg

3 * 10 inverted row.

tabata 20 + 10 * 8 for 3 sets.
rower , pushups, inverse crunches - lots of groaning and I think a little tear or two

RobAMerc

warm up with some glute activations

1 * 5 @ 20kg
1 * 5 @ 40kg
5 * 5 @ 70kg

oH press

1 * 5 @ 20kg
5 * 5 @ 40kg

bench
1 * 8 @ 20kg
1 * 8 @ 40kg
3 * 8 @ 60kg

hammer curls
5 * 10 @ 12kg
tricep extensions
5 * 15 @ 15kg

tabata

rowing 20 + 10 - 4mins
squats,high knees,pressups, inverse crunches 2 rounds - 8 mins

RobAMerc

warm up with some glute activations

oH press

1 * 5 @ 20kg
5 * 5 @ 40kg

squat
1 * 5 @ 20kg
1 * 5 @ 40kg
5 * 5 @ 72.5kg

Dead lift
1 * 5 * 82.5kg

chins - 2 * 5

tabata

rowing 20 + 10 - 4mins
squats,high knees,pressups, inverse crunches 2 rounds - 8 mins - I don't know if this sh1t is any good for you but boy it makes me sweat like a mofo.

RobAMerc

wamr up - glute acts

1 * 5 @ 20kg
1 * 5 @ 50kg
1 * 5 @ 75kg

superset
barbell curls
5 * 8 @ 25kg
tricep exts
5 * 8 @ 20kg

bench
1 * 8 @ 20kg
1 * 8 @ 50kg
3 * 8 @ 60kg

tabata

rowing 20 + 10 - 4mins
squats,high knees,pressups, inverse crunches 2 rounds - 8 mins