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After 1 year of dieting I am now doing Stronglifts 5X5

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    #362
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    27/4/12

    A1 Single Leg Step Ups - 4 sets of 15/12/10/10
    A2 Single Leg Curl - 4 sets of 8 - 26.6kg weight
    A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 8kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8kg weight
    C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

    Legs were a killer. Arms were tough but not as bad as normally are so might try and increase it slightly next time


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    #363
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    30/3/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/10/7/6 - 20kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 5kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    25 minute walk home

    Glad to increase some of the weights. Might increase the Flat dumbell press next time around but want to make sure I get the full sets on the incline. Feeling much stronger these days and stomach noticebly decreasing while upper body increasing, win win.


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    #364
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    2/5/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12.6kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 12/12/10 - 22.5kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 5kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 27kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Was happy to increase some of it today, felt wrecked after that workout


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    #365
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    3/5/12

    40 minute game of squash
    40 minute walk home

    Jaysus tired after that, havent played squash in about 7 or 8 months, whenever TF closed down. Savage though. Down to 14stone 13lbs as well these days so feel as fit as I ever have.


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    #366
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    8/5/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/9/6/ - 20kg weight, 8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 5kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 8.6kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8.6kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

    Was sick last weekend so couldnt do the leg workout, incorporated the dumbell curls in todays one as I think my legs are strong enough as it is so dont mind a huge amount missing them.

    Happy to get the full set on the first set but hit the wall for the incline. If I fail next time I'll come back down to about 18kg andd work back up.


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    #367
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    9/5/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12.6kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 22.5kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 5kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 27kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Tough tonight but good!


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    #368
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    15/5/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/9/6/ - 20kg weight, 8 18kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 4kg weight(5kg not available)
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 8.6kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8.6kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

    Stag last weekend so missed a workout. Will try and catch up this week as I'm broke so wont be going out!! Failed on the incline again, not good so will probably do 20kg for the first 2X10, then 18kg for the 2X8.


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    #369
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    16/5/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12.6kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 22.5kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 5kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 27kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Good one tonight, making progress, going to chance putting another 0.6 on the Press and increase the Tricep Pushdowns by one, possibly even the Cable Pulls. Also got told by a trainer it looks like I had dropped body fat, must be trying to keep me there :P


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    #370
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    17/5/12

    A1 Single Leg Step Ups - 4 sets of 15/12/10/10
    A2 Single Leg Curl - 4 sets of 8 - 26.6kg weight
    A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight
    C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Feel good after that although legs are in bits as I missed 2 of those workouts. Delighted to get the full set on the curls with the 10kg. Going to weight myself tomorrow, should be fun.....


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    #371
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    19/5/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/10 - 20kg weight, 8/8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 5kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

    Incline press is still very touhg after the flat one but hopefully will be able to make 20kg on all sets given a few more workouts


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    #372
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    21/5/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 13.2kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 5kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Nice to increase a good bit today, will prob chance the one arm shoulder press on 14kg next time as well. Tried doing 22.5kg on the Skullcrushers but literally smacked my skull on the second set, got through 14 then 8 so will stick to 20kg!


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    #373
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    23/5/12

    A1 Single Leg Step Ups - 4 sets of 15/12/10/10
    A2 Single Leg Curl - 4 sets of 8 - 26.6kg weight
    A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight
    C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    always tough!


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    #374
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    24/5/2012

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/10/8 - 20kg weight, 8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 5kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Made progress on the incline tonight but still tough! Might increase the flies to 6kg next time


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    #375
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    29/5/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 14kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/10/8 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 6kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Increased some but dont know what happened on the skullcrushers, tired from the weekend. Too many stags on wedding this time of year


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    #376
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    5/6/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/8 - 20kg weight, 8/8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 5kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    No distractions for the next couple of weekends so hopefully will get the routine back in order. Inclines were useless today as was knackered after the first part. Gonna aim for 4 days a week for the time being to sort myself out.


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    #377
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    6/6/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 14kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/10/8 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 6kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32/27kg/27kgkg weight
    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Tough today, was knackered for some reason. Felt it on the High Cable Pulls so dropped down and was still tough. Back tomorrow for legs then Saturday to repeat the process.


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    #378
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    7/6/12

    A1 Single Leg Step Ups - 4 sets of 15/12/10/10
    A2 Single Leg Curl - 4 sets of 8 - 26.6kg weight
    A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight
    C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
    30 minute walk home

    Always tough as usual, legs were in bits as I didnt do these for a while


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    #379
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    11/6/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/10 - 20kg weight, 8/8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 6kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight

    Minor football injury over the weekend, knee is a bit sore so giving up on walking and cross trainer for a few days to let it heal. bit annoying as cardio is important but sure better just nip it in the bud. Felt stronger doing the first sets today but then incline was tough again. This week I'll just mix between upper body anyways


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    #380
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    12/6/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 14kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/10/8 - 20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 6kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32/27kg/27kg weight

    Tough workout again but felt great after, only issue is I cant see myself increasing the weight on a lot of things for a long time.


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    #381
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    19/06/12


    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/10/8 - 20kg weight, 8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 6kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight

    Knee is still sore but might do some light weights this week on it. Incline Press still a struggle but felt good on the flat so might chance increasing that on one or two sets.


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    #382
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    20/06/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 14kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/10/8 - 22.5kg/20kg/20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 4kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32/27kg/27kg weight

    Always feel like a rock after this workout. Increased the first set for the skullcrushers. No 6kg weight for the rotation so stuck to the 4kg one.


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    #383
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    21/06/12

    A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 25kg/22.5kg/22.5kg/22.5kg weight
    A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 25kg weight
    B1 Incline Dumbell Press - 4 sets of 10/8 - 20kg weight, 10/8 17.5kg weight
    C1 Incline Reverse Flys - 3 sets of 15 - 6kg weight
    C1 Scap Push up - 3 sets of 15 - bodyweight
    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight

    Yeah need to take a break after two days as was sore, increase one set but got nailed on the incline


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    #384
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    26/6/12

    A1 1 Arm Shoulder Press - 5 sets of 8/10/8/- 14kg weight, 10/8 - 12kg weight
    A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8 32kg weight, 8 27kg weight
    B1 Incline Tricep Skullcrushers - 3 sets of 15/10/8 - 22.5kg/22.5kg/20kg weight
    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight
    C2 External Rotation of the knee - 3 sets of 10 - 6kg weight
    C3 Seated High Cable Pulls - 3 sets of 12 - 32kg weight

    Knackered after a wedding over the weekend. Did A1/A2 last so hence why I had to drop the weight for the last couple, increased on the others though so happy with that. Running starts again next week.


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    #385
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    23/7/12

    Wow it's been a while.....Was working away from Dublin for 2 weeks and went on over a weeks holiday so other then a couple of runs have done nothing. Decided to change the routine slightly as well to mix things up. Also quit smoking as of today, starting to run again home from the gym and giving up the sauce for August - here's to it!

    Shoulders

    Upright Row - 3X8 - 22.5kg
    Dumbell Lateral Raise 3X8 - 9kg
    Military Press 3X8 25kg

    The following then 15 reps with no rest in between, so 45 reps to burn myself out

    Front Dumbell Raise 5kg
    Side lateral raise 5kg
    Reverse Dumbell Press 10kg

    30 minute walk/run home

    Good to be back anyways, shoulders felt like they were going to fall off. Rest day tomorrow followed by Traps on Wednesday. Will prob just go for a long walk tomorrow.


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    #386
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    25/7/12

    Traps

    Traop Bar Deadlift 3X8 60kg
    Shrugs (front, middle, back) 3X8 25kg
    Sumo High Pull with Kettlebell 3X8 24kg

    Around the world Shrugs 45 - 12kg
    30-40 minute walk/run home

    Right turns out I did them wrong, should be doing them as tri-sets. Will know next time but upper body is sore!


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    #387
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    30/7/12

    Chest

    A1 Dumbell Bench Press 3X8 - 20kg
    A2 Incline Dumbell Bench Press 3X8 - 17.5kg
    A3 Dips 4, 4, 4

    Push ups
    Feet elevated to failure, feet on ground to failure and then hands elevated to failure
    30 minute run/walk home

    Short workout but was wrecked after so think it's a good one, will try it out for the month of August to see what the reaction is as I want to concentrate more on the running and diet to get rid of the bellyfat.


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    #388
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    2/8/12

    Shoulders

    A1 Upright Row - 3X8 - 22.5kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 3X8 25kg

    The following then 15 reps with no rest in between, so 45 reps to burn myself out

    Front Dumbell Raise 5kg
    Side lateral raise 5kg
    Reverse Dumbell Press 10kg

    30 minute walk/run home

    Sore shoulders again which is good. Currently 97kg, want to get down to 90kg so massive diet on the cards.


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    #389
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    3/8/12

    A1 Trap Bar Deadlift 3X8 65kg
    A2 Shrugs (front, middle, back) 3X8 25kg
    A3 Sumo High Pull with Kettlebell 3X8 28kg
    Around the world Shrugs 45 - 12kg

    B1 DB Hammer Curls - 3 sets of 15/12/10 - 10kg weight
    B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 10kg weight

    C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 27kg weight

    Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

    Traps one isn't as tough as the other two prob cause I'm at a low weight for now so decided to add in the original curls and tricep exercies, made the workout very tough then so felt good. Had the car so did the cross trainer.

    First time in a long time no pints on a Friday night....


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    #390
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    6/8/12

    A1 Dumbell Bench Press 3X8 - 20kg
    A2 Incline Dumbell Bench Press 3X8 - 17.5kg
    A3 Dips 6, 3, 2

    Butterflies 3X8 - 82kg

    Push ups
    Feet elevated to failure, feet on ground to failure and then hands elevated to failure
    Interval Cross trainer X 5


    Good weekend for the diet, went for plenty hour long walks as well. Workout today was tough, by the time the dips came around I was wrecked. I through Butterflies in to it as well.


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    #391
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    8/8/12


    A1 Trap Bar Deadlift 3X8 70kg
    A2 Shrugs (front, middle, back) 3X8 25kg
    A3 Sumo High Pull with Kettlebell 3X8 32kg
    Around the world Shrugs X 45 - 12kg

    B1 DB Hammer Curls - 3 X 8 - 12.5kg weight
    B2 Alternating Bicep Curls - 3X8 - 12.5kg weight

    C1 Tricep Rope Pushdowns - 3X8 - 32kg weight

    30-40 minute walk/run home

    Skipped the shoulders workout as racks were being used, luckily I didnt wait as they were still used by the same people 30 minutes later! Will do that workout on Friday. Increasing weight as getting the hang of things, smaller breaks in between as well. Weighing myself tomorrow, feeling confident as diet has been excellent in my opinion, plenty of protein and calorie deficit with only one cheat day and even at that it wasnt much! Heres hoping anyways :P


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