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

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    #392
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    11/8/12

    A1 Upright Row - 3X8 - 27.5kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 3X8 30kg

    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


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    #393
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    13/8/12

    A1 Dumbell Bench Press 3X8 - 20kg
    A2 Incline Dumbell Bench Press 3X8 - 17.5kg
    A3 Dips 5, 3, 2

    Butterflies 3X8 - 77.5kg

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

    Push ups kill me by the time I come around to them. Felt better doing the Presses though so will look to increase soon. I like this workout as I can feel results and its only been a couple of weeks. Lost a few pounds as well.


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    #394
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    15/08/12

    A1 Trap Bar Deadlift 3X8 70kg
    A2 Shrugs (front, middle, back) 3X8 30kg
    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 home

    Too miserable for a run and dont think I do enough cardio on the running so going to go back to the cross trainer and then do the long walks for an hour a day as extra. good to increase the weights, feeling wrecked after this workout now.


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    #395
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    20/8/12

    A1 Upright Row - 3X8 - 27.5kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 3X8 30kg

    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

    Cross Trainer HIIT X 5

    40 minute walk home

    Missed a session last week due to being away. Shoulders were sore after today, like this workout.


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    #396
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    22/8/12

    A1 Dumbell Bench Press 2X8 - 22.5kg, 1X8 - 20kg 1X8
    A2 Incline Dumbell Bench Press 2X8 - 20kg, 17.5kg 1X8
    A3 Dips 5, 3, 2

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    Tired but good to increase some weights


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    #397
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    25/8/12

    A1 Trap Bar Deadlift 2X8 70kg, 72.5kg 1X8
    A2 Shrugs (front, middle, back) 2X8 30kg, 1X8 32.5kg
    A3 Sumo High Pull with Kettlebell 3X8 28kg
    Around the world Shrugs 45 - 12.6kg

    B1 DB Hammer Curls - 2 X8 - 12.5kg weight, 1X8 14kg
    B2 Alternating Bicep Curls - 2X8 - 12.5kg weight, 1X8 14kg

    C1 Tricep Rope Pushdowns - 2X8 32kg, 1X8 36.5kg

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


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    #398
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    27/8/12

    A1 Upright Row - 2X8 - 27.5kg, 1X8 30kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 2X8 30kg, 1X8 32.5kg

    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

    Cross Trainer HIIT X 5

    Had the car on account of the weather so no walking. Eating more on account of quitting smoking so feel like I am putting on weight but at the same time I'm starting to lift heavier and definitely feeling bigger up above. Its an odd one, I have to stop concentrating on the scales


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    #399
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    29/8/12

    A1 Dumbell Bench Press 1X8 - 20kg, 2X8 - 22.5kg 1X8
    A2 Incline Dumbell Bench Press 1X8 - 17.5kg, 20kgkg 2X8
    A3 Dips 5, 3, 3

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    better push ups today. feel like im putting on weight but feeling bigger upperbody still. eating too much


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    #400
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    1/9/12

    A1 Trap Bar Deadlift 1X8 70kg, 72.5kg 2X8
    A2 Shrugs (front, middle, back) 1X8 30kg, 2X8 32.5kg
    A3 Sumo High Pull with Kettlebell 3X8 32kg
    Around the world Shrugs 45 - 12.5kg

    B1 DB Hammer Curls - 1 X8 - 12.5kg weight, 2X8 14kg
    B2 Alternating Bicep Curls - 1X8 - 12.5kg weight, 2X8 14kg

    C1 Tricep Rope Pushdowns - 1X8 32kg, 2X8 36.5kg

    forgot to update this over the weekend, good to increase weight, upper body is getting stronger but need to eat more which is worrying.


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    #401
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    3/9/12

    A1 Upright Row - 3X8 - 30kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 3X8 32.5kg

    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

    Cross Trainer HIIT X 5

    Sore after this, nice to increase the weight on all 3 reps but did have to take the full rest in between!


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    #402
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    5/9/12

    A1 Dumbell Bench Press 22.5kg 3X8
    A2 Incline Dumbell Bench Press 20kgkg 3X8
    A3 Dips 5, 6. 4. 3

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    Felt stronger doing this today so something must be working.


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    #403
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    5/9/12

    A1 Dumbell Bench Press 22.5kg 3X8
    A2 Incline Dumbell Bench Press 20kgkg 3X8
    A3 Dips 5, 6. 4. 3

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    Felt stronger doing this today so something must be working.


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    #404
    funkey_monkey
    Registered Users Posts: 8,215 ✭✭✭funkey_monkey


    Keep it up there - you've got the dedication. How do you feel you are doing currently? From reading, it would seem you've gone from 94kg at start of thread to currently 97kg. Has there been a change in bodyshape or are thing plateauing?

    (Sorry, its a long thread to read through, so I'll just ask...)


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    #405
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    26/9/12

    A1 Trap Bar Deadlift 73.5kg 2X8
    A2 Shrugs (front, middle, back) 3X8 32.5kg
    A3 Sumo High Pull with Kettlebell 3X8 32kg
    Around the world Shrugs 45 - 12.5kg

    B1 DB Hammer Curls - 1 X8 - 12.5kg weight
    B2 Alternating Bicep Curls - 1X8 - 12.5kg weight

    C1 Tricep Rope Pushdowns - 3X8 36.5kg

    extended holiday there in the States so no training was done + american food = not good. Although clothes feel the same so maybe no so bad. Either way need to sort it out, thank god the summer is over and I can hibernate and not have a hectic social life

    @funkey_monkey yeah body shape is much better, less body fat anyways but last few months things have creeped back up so need to make a good run at it to xmas.


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    #406
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    1/10/12

    A1 Upright Row - 2X8 - 30kg, 1X8 27.5kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 1X8 32.5kg, 2X8 30kg

    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

    Cross Trainer HIIT X 5

    Had to come down because I was wrecked today.


  • Options
    #407
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    3/10/12

    A1 Dumbell Bench Press 22.5kg 2X8, 20kg 1X8
    A2 Incline Dumbell Bench Press 20kgkg 2X8, 17.5kg 1X8
    A3 Dips 5, 3, 2

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    Tough on the press so had to come down for the last set. Should hit it next week though


  • Options
    #408
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    8/10/12

    A1 Trap Bar Deadlift 72.5kg 1X8, 75kg 2X8
    A2 Shrugs (front, middle, back) 3X8 32.5kg
    A3 Sumo High Pull with Kettlebell 3X8 32kg
    Around the world Shrugs 45 - 12.5kg

    B1 DB Hammer Curls - 1X8 - 12.5kg, 2X8 14kg
    B2 Alternating Bicep Curls - 1X8 - 12.5kg, 2X8 14kg

    C1 Tricep Rope Pushdowns - 3X8 36.5kg

    Cross Trainer HIIT X5
    40 minute walk home

    Missed another workout last week, nightmare, far too much on and the gym closing early on the weekends is an issue to catch up on stuff so might need to have a look around at other ones.


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    #409
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    10/10/12

    A1 Upright Row - 3X8 - 30kg
    A2 Dumbell Lateral Raise 3X8 - 10kg
    A3 Military Press 3X8 32.5kg

    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

    Cross Trainer HIIT X 5
    40 minute walk home

    Glad to get back up to original weights on this one


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    #410
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    16/10/12

    A1 Dumbell Bench Press 22.5kg 2X8, 20kg 1X8
    A2 Incline Dumbell Bench Press 20kgkg 2X8, 17.5kg 1X8
    A3 Dips 6, 3, 2

    Butterflies 3X8 - 77.5kg

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

    40 minute walk home

    Also played 40 mintue game of squash yesterday - great for the fitness.


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