my road to fitness

RobAMerc

kettle bells

warm up -
skiping
10 T squats
10 bridges
10 bird dogs
10 lunges
10 bootstrappers
10 skaters

for 6 rounds

25 swings
10 burpees
5 per arm clean and snatch

RobAMerc

Tuesday - back on the bike woo hooo
Daylight savings means I can hit the road during the week now

Anyway - last night 42kms over Howth head in 1hr 40 ish.

today - upper body only.

30/3/11 - new shoulder routine week 1 ( of 8 ) - lets see how it goes and I'll be cycling on a Wednesday night from now on so no leg work in gym.

Dumbell Shoulder Presses 12kg 3 * 8
Upright Rows - 30kg 3 * 8
Dumbell Lateral Raises 12kg 3 * 10

interval rowing

8 * 30 quick + 45 rest

RobAMerc

kettle bells

10 indian press ups
10 T squats
10 bridges
10 bird dogs
10 lunges
10 bootstrappers
10 skaters

5 rounds
5 * clean and press - each arm
5 * chins
5 * half squats - each leg

5 mins swings - all 12kg

RobAMerc

Sunday....

squats
bw * 10
40 * 5 * 1
80 * 5 * 5

Dead lift
90kg 5 * 1

OH press
20kg 1 * 5
42.5 kg 5 * 5

Chins
5 * 5

prone bridges

tabata rowing

RobAMerc

Dumbell Front Raises 6/4/2011
10kg 10
10kg 10
10kg 10
Bent-Over Lateral Raises
10kg 10
10kg 10
10kg 10
Smith Machine Seated Presses
50kg 8
50kg 8
50kg 8

4 mins tabata rowing
4 mins tabata - bw squats, high knees, bridges, inverse crunches
4 mins tabata - hign knees, press ups, crunches, indian press ups

tonight - 42k cycle - 1 hr 22 mins

RobAMerc

kettle bells

10 indian press ups
10 T squats
10 bridges
10 bird dogs
10 lunges
10 bootstrappers
10 skaters

5 mins turkish get ups

10 mins swings - all 12kg

RobAMerc

squats

bw * 5
40 * 5
85 * 5 * 5

bench

20 * 8
40 * 8
60 * 8 * 3

shoulder press
14kg 2 * 15

barbell curls superset tricep exts
14kg * 5 * 10
16kg * 5 * 15

rowing
8 * 20 + 10 rest

RobAMerc

squats

bw * 5
40 * 5
85 * 5 * 5

Dumbell Shoulder Presses
weight reps
12 10
12 10
12 10
Upright Rows
weight reps
30 10
30 10
30 10
Dumbell Lateral Raises
weight reps
12 10
12 10
12 10

tabata / circuits - 12 mins
press ups, mountain climbers, bw squats, high knees, reverse crunches, bridges and some more.

RobAMerc

squats

1 * 5 - 20kg
2 * 5 - 40kg
5 * 5 - 85kg

bench

1 * 8 * 40kg
1 * 8 * 50kg
1 * 8 * 55kg
1 * 8 * 60kg

chins
3 * 5

dumbell curls
5 * 10 * 12kg

seated tricep extns
5 * 15 * 14kg

yesterday

60k cycle over the hills - slow as its the first big one of the season. 2 hrs 10

RobAMerc

Bench 3*8* 62.5kg

Chins 3*5

Dumbell Shoulder Presses 3*8@12kg

Upright Rows 3*8@30kg

Dumbell Lateral Raises 3*10@10kg

tonight

40k cycle.

RobAMerc

kettle bells

10 indian press ups
10 T squats
10 bridges
10 bird dogs
10 lunges
10 bootstrappers
10 skaters

5 mins turkish get ups

10 mins swings - all 12kg

RobAMerc

didn't get to enter monday or Friday...

Wednesday - 40k cycle
today...

Squats 5*5 @ 95

Bench 1 * 8 @ 45
1 * 8 @ 55
1 * 8 @ 65


Barbell Incline Presses 4 sets 55kg

Dumbbell Bench Presses 3 sets 16kg ( too light )

Decline Flyes 3 sets 10kg ( too light )

RobAMerc

warm up - pushups etc

bench 3 * 8 - 62.5 ( stalling big time )

chins 2 * 5 - 1 * fail ( 7 )

standing barbell curls - 5 * 10
seated tricept extns - 5 * 15

60 inverse crunch

8 * 20 + 10 flat out intervals, rower

RobAMerc

Chins 3 5 5

Dumbell Shoulder Presses 3@12*8

Upright Rows 3@30*8

Dumbell Lateral Raises 3@10*8 ( ouch )

Dumbell bent over row 3@22*8

stretches
60 inverse crunch
8 * 20 secs + 10 interval row.

RobAMerc

it's been a while since I posted but I have been going.

Chins 6 * 3

Dumbell Front Raises 3 * 10 @ 14kg

Lateral Raises 3 * 10 @ 10kg

Barbell Rear Delt Row 3 * 8 @ 50kg - don't think I was doing these right - felt burn only in my forearms and legs ?

Bent over Dumbell row 3 * 10 @ 18kg

this morning 8km bike
tonight 40k on bike

RobAMerc

Bench Dips: 3 sets of 6-8 reps 8 8 8
Skullcrushers: 2 sets of 8-12 reps 20+bar 20+bar
One Arm Triceps Extension: 2 sets of 12 reps 12 @ 10kg ( ballsed this up) 12 @ 10kg
Incline Dumbbell Curls: 3 sets of 6-8 reps 12kg 12kg
Barbell Curl Lying Against An Incline: 2 sets of 8-12 reps 20kg 20kg
Lying Cable Curl: 3 sets of 15 reps 3* 10 @ 6 3* 10 @ 6
Cable Wrist Curl: 5 sets of 50 reps 5*30 ish setting 2 5*30 ish setting 2

RobAMerc

been on hols for a week and did nothing but ate drank slept and enjoyed - so back at it today

Dumbbell Bench Presses 3 set of 8 20kg

Bench 3 set of 8 57.5kg ( dunno why but I have really stalled )

Barbell Incline Presses 4 sets 12->6
50kg * 12
52.5 * 10
55 * 8
60 * 6

Decline Flyes 3 sets 8 - 1 & 2 @ 8kg 3 @ 12kg

standing cable flyes 3 * 8

cycle to and from work - 8km each way.

RobAMerc

Bench Dips 8 8 8
Skull crushers 12@20 12@25
Seated Dumbell Tricep Extensions 12@20 12@22 12@22
Incline Dumbbell Curls: 8 / 14 8 @ 14 8 @ 14
Barbell Curl Lying Against An Incline: 10 @ 20 10 @ 20
Lying Cable Curl: 15@6 15 @ 6 15 @ 6
Cable Wrist Curl: 50 / setting 2 50 / setting 2 50 / setting 2 50 / setting 2 30 / setting 2

RobAMerc

Bench 60kg/8reps/3sets

Decline Flyes 12/8/3

Incline Flyes 10/10/3

Cable Cross Overs 32kg/12/3 sets

very poor work out - feel about it.

RobAMerc

Bench Dips 8 8 8 XX XX
Skull crushers 12 12 xx xx xx
Seated Dumbell Tricep Extensions 12 12 12 XX XX
Incline Dumbbell Curls: 3 sets of 6-8 reps 8 / 12 8 / 12 8 / 12 XX XX
Barbell Curl Lying Against An Incline: 2 sets of 8-12 reps 10 / 20 10 / 20 XX XX XX
Lying Cable Curl: 3 sets of 15 reps 10 / 6 10 / 6 10 / 6 XX XX
Cable Wrist Curl: 5 sets of 50 reps 30 / setting 2 30 / setting 2 30 / setting 2 30 / setting 2 30 / setting 2

marathonic

RobAMerc wrote: »

Dumbbell Bench Presses 3 set of 8 20kg

Bench 3 set of 8 57.5kg ( dunno why but I have really stalled )

Do you do the barbell bench after the dumbbell bench?

I do dumbbell benches at the gym but no barbell benches as they only have smith machines - no olympic bar.

I moved up to 24kg this week and am now working on getting that 24kg set up to 10 reps (done 6 last time).

I'm not sure how the dumbbell bench compares to the barbell bench but would be a happy camper if I can do a 60kg barbell bench based on my 48kg dumbbell bench. The two 20kg plates would look nice on the bar

RobAMerc

Close-Grip "V" Handle Pulldowns: 3 Sets Of 12 Reps 12 /29 12 /29 12 /29 XX XX
Behind The Neck Pulldowns: 2 Sets Of 8 Reps 8 / 100 8 / 100 XX XX XX
T-Bar Rows: 3 Sets Of 12 Reps 12 / 30 12 / 30 12 / 30 XX XX
Dumbbell Shrugs: 4 Sets Of 12, 10, 10, and 8 Reps 12 /22 10 /24 8 / 24 8 /26

RobAMerc

marathonic wrote: »

Do you do the barbell bench after the dumbbell bench?

Yes

marathonic wrote: »

I do dumbbell benches at the gym but no barbell benches as they only have smith machines - no olympic bar.

marathonic wrote: »

I'm not sure how the dumbbell bench compares to the barbell bench but would be a happy camper if I can do a 60kg barbell bench based on my 48kg dumbbell bench. The two 20kg plates would look nice on the bar

if you can db 48kg you'll be well able for 60kg on the barbell I reckon. Do you not bench on the smith ? Tis better than nothing you know. ( Although some wouldn't say so )

RobAMerc

right after a few months without logging I am back at this.

Bench Press: 45 x 8, 50 x 6, 52.5 x 4 or more ( not enough weight )
Flat DB Press: 1 x 20 @ 17.5kg and 1 X 16 @ 17.5
Seated Overhand Grip Cable Rows: 4x15 - full weight on machine
Cable Triceps Pushdowns (straight bar): 4x15 ( number 9 on machine - 9kg ? )
DB Shrugs (2 Sec Holds): 3x15 @ 25kg
DB Lateral Raises: 3x15 - 10kg
Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets @ 30kg - hang cleans are hell on this !

8km e/w fast pace cycle

RobAMerc

Damn it - forgot to log wednesday and Friday.

Anyway here is today....

Bench Press: 50 x 7, 55 x 5, 57.5 x 7 ( again, started too light )
Flat DB Press: 1 x 20 @ 17.5kg and 1 X 16 @ 17.5
Seated Overhand Grip Cable Rows: 4x12 - full weight on machine
Cable Triceps Pushdowns (straight bar): 4x12 ( number 10 on machine - 10kg ? )
DB Shrugs (2 Sec Holds): 3x12 @ 27.2kg
DB Lateral Raises: 3x12 - 10kg ( too big a weight - go lighter better form )
Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets @ 25kg - hang cleans are hell on this !

8km e/w fast pace cycle

RobAMerc

LOWER BODY WORKOUT
1. DB Squat Jumps, 4 * 6 using 2 * 12kg DB's
2. Squat 60 x 7, 65 x 5, 70 x 3
3a. Good mornings + 20kg 3x12
3b. Seated MB Twists: 3x15 ea side
4. Timed one-mile run: 7 mins 35 ( in my defense I thought I was p*ssing along till I realised the units were metric !)

RobAMerc

Bench Press: 60 x 5, 65 x 4, 70 x 3 ( again, started too light )
Flat DB Press: 1 x 20 @ 17.5kg and 1 X 16 @ 17.5
Bent-over 1-Arm DB Rows: 4x8 @ 25kg
Cable Triceps Pushdowns (straight bar): 4x10 ( number 11 on machine )
DB Shrugs (2 Sec Holds): 3x8 @ 30kg
Incline rear dealt flyes, pinkies up: 3x10 @ 10kg
Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets @ 25kg - hang cleans are hell on this !

Inspector Coptoor

RobAMerc wrote: »

Bench Press: 60 x 5, 65 x 4, 70 x 3 ( again, started too light )

I think that's a reasonable number of reps to be getting with around 90% of your 1RM, doesnt seem to light at all.

RobAMerc wrote: »

Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets @ 25kg - hang cleans are hell on this !

They are tough alright, I fond the push press the hardest part though

RobAMerc

EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
WarmUp Push Up - 15 reps
 A1. Bench Press - 5 reps - 201 tempo  55 55 55 55 55
 A2. DB Flyes - 5 reps - 602 tempo - rest 60 seconds  8 8 8 10 10
 B1. Incline Bench Press - 5 reps - (Smith)  40+(bar) 40+ 40+ 40+ 40+
 B2. Incline DB Flyes - 5 reps - 602 tempo - rest 60 seconds  10 10 10 10 10
 C1. Cable Lats Pulldown - 5 reps - 201 tempo  100 100 100 100 100
 C2. DB Rows - 5 reps - 602 tempo - rest 60 seconds  20 20 20 20 20
 D1. Barbell Rows - 5 reps - 201 tempo  25 25 25 25 25
 D2. Pullovers - 5 reps - 602 tempo - rest 60 seconds  41 41 41 41 41

RobAMerc

WarmUp BW/Squat - 15 reps
A. Back Squats 5 reps 105 105 105 105 105
A1. Side Lateral Raises 8-12 reps ( no rest ) 8 8 8 8
A2. Upright Rows - 8-12 reps - rest 60 seconds  25 25 25 25
B1. Bent Over Lateral Raise 8-12 reps- no rest 8 8 8 8
B2. Dumbbell Shoulder Press 8-12 reps- rest 60 seconds  15 15 15 15
Core Work - 3 * 15 flat, knees up, touch toes 15 15 15