thou shall no longer be skinny

Apip99

BBF.jpg

d'Oracle

You google'd Barbell Fly didn't you...:D

Apip99

Hell Yes I did!!!!

Apip99

So after some discussion on the Fitness forum. I decided not to go down the new routine route. But to change to Riptoe 3x5 for a few months. And the change did me good on Friday.

Row 1000 4 minutes.

Squat
Warm Up, 20kg x5, 60kg x5, 80kg x5.
95kg, 5x3

Bench Press
Warm Up, 20kg x 5, 60kg x5
70kg 3x5 WooHoo!

Over Head
Warm Up, 20kg x5, 30kg x5, 45kg x5.
50kg x 1 rep FAIL!
45kg 5x3

Pull Up
7, 4, 4

Apip99

Row 1000 4 minutes.

Squat
Warm Up, 20 kg x10, 60kg x5, 80 kg x3.
100 kg, 5x3 (Target reached)

Bench Press
Warm Up, 20kg x 5, 60kg x5
72.5 kg 2x5, 60 kg x5 (Still pleased as I was stuck on 60 4 weeks ago)

Over Head
Warm Up, 20kg x5, 30kg x5,
45 kg 3x5

Chin Ups
13, 10, 8.

Apip99

I hurt today!

Row, 4 mins 1000m

Squat
Warm Up, 20 kg x10, 60kg x5, 80 kg x3.
100 kg, 5x3

Bench Press
Warm Up, 20kg x 5, 60kg x5
72.5 kg 3x5 (Unassisted)

Over Head
Warm Up, 20kg x5, 30kg x5,
50 kg 3x5

Dead Lift
Warm up, 60x3 80x3, 100x3
120x3 (I wanted the five, but felt a pull in my shoulder. Didn't want to injure myself, so stopped at 3

Pull ups
8, 5, 4

So thats me for 10 days. It'll be good to have a rest and let the body recover from the past few months. And it will be nice to wake up with out being sore for a week or so.

Apip99

Here is my Pre Back to is session after 3 weeks out post. I took a longer holiday than planned. So tomorrow night I'm back to the gym and scared.....

I did feck all during holiday. Ate (pretty well) Frank way to much. It was nice to relax for a bit, but looking forward to getting back into the routine. Wsh me luck.............

Apip99

Feck Holiday mode!

I went to the gym on Wednesday and got the below done. Then Friday came and I ended up going out to play and continuing holiday.

I did how ever go for a little run on Sunday, and did some home crunches and push ups. Back into things from today onwards.

Last Wednesday
Squat 85
Bench Press 65
OHP 45
Dead Lift 90

Pull ups 11,8,6

Amazing the effect of having some time out. I was due to drop back any way, so this will be a good marker for the next 6 weeks of building.

Apip99

All change for a little while.

I had been starting to get a bit of a belly from all the eating and although I don’t class myself a skinny any more. I’m still on the slim side of the scale! So I decided to change the eating for a short while and knocked out bread and pasta. (Tough things to live with out) I have also started running on non lifting days. Not only thins, but I’ve added in some ab work outs.. Guess who wants his six pack…..

Any way. The first week results are in and I’m delighted as they are coming though. All that hard work has been hidden!

The knock on effect is my lifts have suffered a little as not fuelling myself as I was before. And knee niggling a bit so have left the squat out for a bit.

100m row
OHP: 50 3x5
DL 100 1x5
BP 70 3x5
Barbell Fly: 25. 3x10
Pull ups 5, 4, 5 (Don’t ask)
Push ups 40,35,30 (I think its time to add weight here)

Apip99

I’ve mmoved to a 3 day split as I needed something to get me back in the gym. I wasn’t enjoying it as I was before, and felt I needed to shake things up a little. The Strong Lifts was a great start for me, but having the attention span of a butterfly, change was needed. After much searching I found a great three day split, that suites me and what I’m looking for.

First time in a while I really enjoyed the gym and it didn’t feel like a chore.

Monday:
Incline Smith Machine Press: 20, 50x4 (10 Reps)
Bench Press : 20,60, 50, 50, 50 (10 reps)
Chest Dips 10x2
Barbell flies 12.5 x4, (10 reps, and 12.5 in each hand)
EZ Bar Curls 30, 30, 30, 30 (10 Reps)
Concentration Curls 12.5, (10 reps x 3)
Reverse Barbell Curls 30 (4x10)

Diet wise is still good with out the bread, pasta ect. although my carbs are still high!

Apip99

OUCH!

Loving the new work out though.

Squat 70kgx10 x4
Leg Press 105kgx10 x 4
Seated Calf Raise 60kgx12 x3
Dead Lift 60kgx5, 80kgx5, 100kgx5
Dumbbell Row 15gkx10 x 4
Standing Calf Raise 12x4 OBW
Seated Dumbbell Lateral Raise 9kgx10 x4
Lateral Raise 8kgx10 x4
Shrugs 12x3 20kg each hand

I've also gone down a belt size in 10 days from not eating bread or pasta. Its been tough, but happy now as results showing.

Onwards and upwards......

Apip99

Fridays work out. All went well with the new routine. And I love Fridays as I’m on of the only idiots in the gym, and I can get through everything quickly.

Triceps Extensions: 60kg 10x4
Pull-Ups 6,4,3
Lat Pull Down 60gk 10x4
One Arm Dumbbell Row 17.5kg
Inverted Row Machine 60kg 10x4
Rope Pull Down 26.25kg 10x4
Reverse Single Arm Extension 8kg 10x4 (Wow, did I feel these the next day!)