The Grumpy Old Man's attempt at squatting.

dinorebel

Tuesday 27th Sept

Squat
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x87.5

Bench Press
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x62.5

Will try and change technique next time as I think my hands have been to close together.Any ideas on good videos on Youtube gladly recieved.

Pull Ups
4+4+3=11

Shrugs
3x10x18

Tricep Pulldowns
3x10x25

Felt pretty good am really starting to look forward to training.


Weds 28th

90 mins walking/swimming/stretching.

dinorebel

Thursday 29th Sept

Deadlift
1x5x60
1x3x70
1x2x80
1x5x95

OH Press
3x5xBar
1x3x30
1x2x40
3x5x42.5

Pull Ups
5+4+3=12

Leg Curl
3x8x45

Leg Extension
3x8x40

OH Press went a lot better today could/should of gone heavier on the DL.
Managed a couple of minutes jogging today for the 1st time in a year.

A bit unsure of what type of program to do as my main focus is on losing weight(approx 25kg).I really enjoy the lifting though so was thinking of carrying on as I am until I can lift.

Assuming my weight in 3/4 weeks is around 107/110kg(currently 115kg)

Bench Press 75kg approx 70% Bodyweight
Overhead Press 52.5kg 50% BW
Squat 105kg = BW
Deadlift 120kg = BW+10%

If I can reach these weights I am thinking of concentrating more on cardio for a couple of months till I get down to my target weight.I will still do all lifts once a week at maybe 90% weight to try and maintain strength with the hope of kicking on with a serious program after Christmas.

dinorebel

Saturday 1st Oct

Hangover Hell:(

Squat
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x90

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x65

Pull Ups
5+5+3=13

Shrugs
3x10x18

Felt and looked like sh.t got what I deserved really.

dinorebel

Monday 3rd Oct

Forgot my notebook so had to guess weights.

Squats
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x92.5

OH Press
3x5xbar
1x3x30
1x2x40
1x5x47.5 went to heavy should of been 45 hence
1x4x47.5 1st ever failure:mad:
1x5x45 struggled badly with the last 2 reps.

Shrugs
5+4+4=13

Tricep Pull Downs
3x10x27.5


Chin-Ups
4+3+2=9

45min walking/swimming/stretching.

May try the OH Press sitting down or on the machine or even step right back in weight and concentrate on technique need to change something as I am really struggling.

dinorebel

Weds 05Oct

DL
1x5x60
1x3x70
1x2x90
1x5x110 jumped a weight as last time felt pretty light.

BP
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x67.5

Seated Lever Row
1x5x53
3x5x63

Hanging Leg Raise
3x8

Last rep of the BP was a bit ropey but otherwise felt good.Will have a look at maybe trying Barbell Rows next time.

dinorebel

Fri 07th Oct

Squat
2x5xBar
1x5x40
1x3x60
1x2x70
3x5x95

OHP
3x5xBar
1x3x30
1x2x40
3x5x45 Stepped back a bit and will stick at this weight for a week or two and concentrate on technique.

Chin Ups
7+4+3=14 Not sure where the 7 came from then struggled with the next 2 sets.

Leg Curl
3x10x45

Leg Ext
3x10x40

Shrugs
3x10x20

40 mins swimming/stretching

Have just copped on that I am now lifting heavier on the Squat D/L and BP than I was before I was ill(go me:D).The Chins will get better as I get lighter and the OHP is what it is & I will take it slower than the others.I am still losing weight(down to 17st 10lbs today) and am not taking in any extra protein so am not expecting any size gains.These logs really help as seeing results in black and white makes the gains seem more real somehow.

dinorebel

Mon 10th

Squat
2x5xBar
1x5x40
1x3x60
1x2x90
3x5x97.5

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x70 last set was pretty ragged may stay at 70 and get form right.

Chin Ups
6+4+5=15

Hanging Leg Raise
3x12

Tricep Pulldown
3x10x30

dinorebel

Weds 12th

DL
1x5x60
1x3x80
1x2x100
1x5x120 stepped up a level again may stay at this next week to correct form.

OHP
3x5xbar
1x3x30
1x2x40
3x5x45 no drama this week will stay at this weight for a couple of sessions.

Chins
6+5+4=15

Bent Over Barbell Row
3x8x60

Lat Pull Down
3x8x50

Hanging Leg Raise
3x12

dinorebel

Friday 14th

Squat
2x5xBar
1x5x40
1x3x60
1x2x80
3x5x100:)

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x70 still a bit ragged

Chin Ups
6+5+5=16

Leg Ext
3x10x40

Leg Press
3x8x150

Legs feel like they took a bit of a hammering today.

Pretty pleased with myself today I didn't really expect things to go as well as they have since I started back.Weight is down to 17st 9lbs which is heavier than I was hoping for but to be expected I guess when the lifting has been given priority over cardio .With that in mind I am going to do one more week then concentrate on cardio and bodyweight(dips chins ect) for a couple of months in the hope of getting the weight down to 15.5-16st.I will then be looking to start a new lifting program in the New Year with the aim of adding muscle and weight in a controlled fashion.

dinorebel

Tues 18th

Squat
2x5xBar
1x5x40
1x3x60
1x2x80
3x5x102.5

Dumbell OHP
3x5x10
1x3x16
1x2x20
3x5x22

Chins
6+6+5=17

Hanging Leg Raise
3x12

Tricep Pulldowns
3x10x30

Did the OHP seated using Dumbells rather than standing with a Barbell and found it a fair bit easier.

dinorebel

Fri 21st

DL
1x5x60
1x3x90
1x2x110
1x5x130 pb

BP
2x5xBar
1x5x40
1x3x50
1x2x60
2x5x70
1x5x72.5 pb

Chins
6+4+4=14 Really struggled for some reason.

Leg Curl
3x10x45
Leg Ext
3x10x40

Last DL & BP till after Christmas and a PB in each was a good way to leave them.