Bit of this, bit of that, not so much of the other..

jaggiebunnet

New Gym, New Plan!

Shoulder has been at me in my time off in doNothing land...mind you a lot has been at me in that time...finally got the chance to go to the gym today and sign up and try out the workout - based off Bill Starr 5x5 which i will stick to for the moment but i think i will drop 3x squats as the weight goes up as i know i won't be able to recover.

Introduced Bent Over Rows to my workout first time doing them so weights quite low - weight was quite low on all lifts tbh as i have been off a decent enough routine for a good 9 weeks or so and i expect Dr Doms to come calling tomorrow.
Anyhoo

Squats
5 x 32.5kg
5 x 40kg
5 x 50kg
5 x 57.5kg
5 x 65kg

Not too hard, but so long since i was doing squats regularly that i definitely will feel it tomorrow.

BOR
Had to do these before bench as no free equipment.
5 x 22.5kg
5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg
Easy really up until the 45kg - form needs work but it is first time doing them so happy enough.

Bench
5 x 30kg
5 x 37.5kg
5 x 45kg
5 x 52.5kg
3 x 65kg (should have been 60kg i see now looking at the s/sheet but 65 is not a hard weight for me - was worried my shoulder was not going to hold so stopped).

Apart from the 65kg - shoulder feel ok now and will be keeping an eye on it, pain came from sleeping on it awkardly - that's the first time in a long time not having to use a smyths machine for benching - loved it!

Did some curls (8 x 12.5kg, 2 x 8 15kg for my record) and ran out of time after the form filling etc after signing up....but happy out - gym much closer to work and miles ahead in equipment so bring it on!

jaggiebunnet

bit scatterbrained today - wrote off my sets and forgot to bring them with me...ah well tested my memory

Squats
doms were not as bad yesterday as i thought they would, worse today but ..

5 x 32.5kg
5 x 40kg
5 x 50kg
5 x 50kg

Press

5 x 25kg
5 x 32.5kg
5 x 37.5kg
5 x 40kg <-- should have been 42.5 but no worries..

Deadlift
New gym has chalk ... yayyyy!!

5 x 70kg
5 x 80kg
5 x 90kg
5 x 110kg

Tough day, long time since I did squats and deads in the same day, although weight wise it was pretty small, still glad to be back to it!

Did some tricep stuff, nothing major and just reconfirms that my left arm is strong than my right for some stuff due to the fracture in my right arm that was never fixed i reckon - arm is twisted slightly so muscles are not used the same as on left...anyhoo..not going to stop anything...roll on friday!

jaggiebunnet

Squats
5 x 32.5kg
5 x 40 kg
5 x 50kg
5 x 57.5kg
3 x 67.5kg
8 x 50kg
Totally easy....obviously the weight is lower than i am used to but since it is sooo long since i did regular squatting I am happy to keep it so and just enjoy the squat!

Bench
5 x 30kg
5 x 37.5kg
5 x 45kg
5 x 52.5kg
3 x 62.5kg
8 x 45kg
Shoulder had some pain on the final 2 reps, was getting better but I woke up lying on my left arm again so knew i was in for trouble - seems ok now though.

BOR
5 x 22.5kg
5 x 30kg
5 x 35kg
5 x 40kg
3 x 47.5kg
8 x 35kg
again, easy..form is iffy though so will sort that first

curls : 2 x 8 x 12.5kg 1 x 6 15kg

jaggiebunnet

Seemed to be a weekend for cream cakes so a lot more of me to move around the gym today - missed day 1 of this week so day 2 it is..

Squat
5 x 32.5kg
5 x 42.5kg
5 x 50kg
5 x 50kg
-- these numbers seem really small and I know I started small to keep the 3 x week squat going but still..think i might have broke the spreadsheet....wanted to see if i could do more..
2 x 70kg
2 x 80kg
2 x 90kg
Pretty easy but low reps always are...had deads coming up so didn't want to destroy myself before I moved on to them

Press
5 x 27.5kg
5 x 32.5kg
5 x 37.5kg
5 x 42.5kg
wow...this last set was incredibly hard, and at a relatively low weight too...hmm...would like to blame my shoulder for this but not sure I can..

Deadlifts
5 x 70kg
5 x 85kg
5 x 100kg
5 x 115kg
hard...but good hard...

curls 8 x 12.5kg 8 x 15kg 5 x 15kg

jaggiebunnet

Squat
5 x 32.5kg
5 x 42.5kg
5 x 50kg
5 x 57.5kg
3 x 67.5kg
8 x 50kg

Bench
5 x 32.5kg
5 x 40kg
5 x 47.5kg
5 x 55kg
3 x 65kg
8 x 47.5kg

BOR
5 x 25kg
5 x 30kg
5 x 37.5kg
5 x 42.5kg
3 x 50kg
8 x 37.5kg
dumbbell tricep extension : 3 x 8 x 15kg
curls : 1 x 8 12.5kg 2 x 8 15kg

jaggiebunnet

Man that was some amount of chocolate eaten last night definitely seeing the belly again...and with christmas coming up it ain't going nowhere...let's get thru this first phase of 5x5 and up the lifts!

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70
easy again...nice n deep too...

Bench
5 x 32.5
5 x 40
5 x 47.5
5 x 55
5 x 62.5
Tough but not maxed..shoulder not as bad as last week but still could feel it

BOR
5 x 255 x 30
5 x 37.5
5 x 42.5
5 x 50 -- first time i found BOR hard...reckon a lot is to do with my form tho..

2 x 8 15kg curls 1 x 5 17.5kg

jaggiebunnet

Forgot my shorts today so had to prance around in my tight lycra undershort thingies....felt like a pervert

Squat
5 x 35
5 x 45
5 x 52.5
5 x 52.5

Press
5 x 30
5 x 35
5 x 40
5 x 45
Last set felt real hard...really don't think I am doing enough press work in this routine but will keep to same for the rest of year and see how my shoulder is in Jan

deadlift
5 x 70
5 x 90
5 x 102.5
5 x 117.5
Form swayed between great and dodgy...weight was no probs tho

jaggiebunnet

Busy place today! thankfully I remembered my jogging trousers this time!

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
3 x 72.5
8 x 52.5
Pretty easy still...

Bench
5 x 32.5
5 x 40
5 x 50
5 x 57.5
3 x 67.5
8 x 50
Not bad - shoulder not really at me at all.

BOR
5 x 25
5 x 32.5
5 x 37.5
5 x 42.5 (should have been 45 misread my writing)
3 x 52.5
8 x 37.5
easy enough..

had to hang around a bit to get the squat rack so kind of ran out of time for doing anything else...

jaggiebunnet

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70


Bench
5 x 32.5
5 x 42.5
5 x 50
5 x 57.5
5 x 65
Tough even without my shoulder bugging me - smyths machine ruined my bench!

BOR
5 x 25
5 x 32.5
5 x 37.5
5 x 45
5 x 50

1 x 8 15kg, 1 x 8 17.5kg, 1 x 5 17.5kg dumbbell curls
4 x 25 crunches (in prep for some real ab work somewhere down the line!)

jaggiebunnet

Squat
forgot my lift numbers again..but had a reasonable idea of what they were

5 x 37.5
5 x 45
5 x 55
5 x 55

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 47.5 PB for reps

Deadlift
5 x 77.5
5 x 95
5 x 110
5 x 125 PB for reps

dumbbell tricep extension : 5 x 15kg, 5 x 17.5kg, 5 x 20kg
4 x 25 crunches

jaggiebunnet

Forgot my numbers for lifts again...doh!

had to make do with what I thought it might be...

Squat
5 x 35
5 x 45
5 x 55
5 x 65
3 x 75
8 x 55

Bench
5 x 35
5 x 40
5 x 45
5 x 55
3 x 70
8 x 55

BOR
5 x 30
5 x 35
5 x 40
5 x 45
3 x 55
8 x 45

3 x 5 x 17.5 curls

later tonight some ab work and possible run up a big fecking hill..

jaggiebunnet

Squat
5 x 37.5
5 x 45
5 x 55
5 x 65
5 x 75
last set felt tough but very doable...got the skin on my palm caught between the plate and barbell when sliding the plate off -F**ckin ouch...

Bench
5 x 35
5 x 42.5
5 x 50
5 x 60
5 x 67.5
My rehabilitation of benching continues .. I will soon have all the evils of the smyths machine banished!

BOR
5 x 27.5
5 x 32.5
5 x 40
5 x 45
5 x 52.5

4 x 25 crunches
2 x 5 17.5kg curl
1 x 5 20kg curl

jaggiebunnet

missed wed session due to work...oh well..

Squat
5 x 37.5
5 x 45
5 x 55
5 x 65
3 x 75 - felt easy so..
1 x 85 - easy
1 x 90 - easy
1 x 95 - still easy enough
1 x 100 - good to have 100 on my back again and still felt ok - could i have done many reps ? good question!
8 x 55

Bench
5 x 35
5 x 42.5
5 x 50
5 x 60
3 x 70 (tough!)
8 x 50

BOR
5 x 27.5
5 x 32.5
5 x 40
5 x 45
3 x 55 -- ok
8 x 40

then outtie - no time to even shower which is why I smell baaad!!

jaggiebunnet

Last week of the 6 week cycle - not sure what to do over the next 4 weeks - will prob do a 4 week cycle up to Christmas and then take some deload time over the hols before starting back up in the new year..anyhoo..

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
5 x 75 - felt heavy first time this cycle really...some auld fella put me off coming up and talking to me but still...better stretching needed i think..

Bench
5 x 35
5 x 45
5 x 52.5
5 x 60
5 x 70 - got a spotter for last rep as was wary of my shoulder and it felt heavy, in the end I managed it no bother at all and the dude was like wtf you want a spotter for

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55

3 x 25 crunches
3 x 8 crunch with 15kg dumbbell

3 x 5 17.5kg curl (no 20kg free and tried 22.5kg and could barely do 1)!
1 x 10 10kg curl

jaggiebunnet

Was all ready to bang out some 1RM at the end of the lifts as it is week6 but real bad day at the office!

Squat
5 x 40
5 x 50
5 x 60
5 x 60

Press
5 x 32.5
5 x 37.5
5 x 42.5
5 x 50 PB for reps so not bad...but man i struggled on that last one

Deadlift
5 x 80
5 x 95
5 x 115
1.5 x 130 massive disappointment, 115 flew up so easily...think I took too long to get myself back together for the final set...went back to try again but there was nothing...major pisser...

jaggiebunnet

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
3 x 80
8 x 60

Bench
5 x 35
5 x 45
5 x 52.5
5 x 60
3 x 72.5
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
3 x 57.5 -- struggled on the last
8 x 40

2 x 5 x 17.5 curls
1 x 5 x 20 curls

so endeth the first 6 week plan. quite like the workout - not so sure about the BOR - will keep them in there but dunno if I am lifting heavy enough for me to be helping, sure it must be in some way though. Hoping my shoulder recovers fully before new year as I really feel it when I bring the bar down to chest in my benching - esp at the heavier weights (ok heavy for me, when not a smyths machine!)

going to change the db curls to bb i think and get a couple more additional ones in there, read up on core work and pick something better than i have been doing but only 1 - just don't have the time...see how the half sample of the next set goes ... need to do some more cardio post new year...get rid of the extra 3 inches i gained on my waist from somewhere...:rolleyes:

jaggiebunnet

Second plan for this, will only get through a few weeks and then it is xmas, and with the eating and drinking I don't imagine I will get to attend regular enuff so new plan in jan again with reset lift maxes.

anyhoo

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
5 x 75 -- weight felt heavy on my back, squats were ok.

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 62.5
5 x 67.5 -- felt ok, bench felt stronger than it has for a while - need to keep working my technique though

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55 -- not too bad

2 x 8 20kg bb curl
1 x 8 25kg bb curl

4 x 8 Sit-ups

as usual 5asides tonight...tracksuit time methinks don't fancy the ball hitting my exposed thigh in -2 temps!

jaggiebunnet

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 57.5

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 47.5

Deadlift
5 x 77.5
5 x 97.5
5 x 112.5
5 x 122.5
0 x 150 - thought i would try it, got it off the ground, felt my form going and felt my back take it all and put it down before I damaged something.
0 x 150 - nope..

3 x 8 x 5kg situps
1 x 8 x 10kg situps

1 pull up - test the shoulder, still not right, and besides, I am crap at pull ups.

jaggiebunnet

Time to get back to it I guess after taking the bad weather and Christmas excuses for not going.

So...

couple of 3 miler runs since New Year, back in the gym today to have a feel at my current ability for the next set of 5x5.

Squats
5 x 60
5 x 70
5 x 80
3 x 90

Bench
5 x 30
5 x 40
5 x 50
5 x 60
3 x 70

4 x 10 situps with 10kg

3 x 10 curls 17.5kg

3 pull ups --- amazing, so so so long since i did more than 1!

depending on the DOMS tomorrow I might head in and check my deads and press for next week start - otherwise I will head out for a run...aim is 3 days a week 5x5, 1 night footie, 2 x 3 mile runs (same route till i get fitter and can further!) a week. will see how it goes.

jaggiebunnet

Squat
5 x 42.5
5 x 52.5
5 x 65
5 x 75
5 x 85

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
5 x 67.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55

4 x 10 situps with 10kg
1 x 2, 1 x 1, 1 x 1 pull ups
1 x 10 barbell curls 20kg, 1 x 9 barbell curls 20kg...

jaggiebunnet

Squat
5 x 42.5kg
5 x 52.5kg
5 x 65kg
5 x 65kg

Press
5 x 30kg
5 x 35kg
5 x 42.5kg
5 x 47.5kg

Deadlift
5 x 77.5kg
5 x 92.5kg
5 x 107.5kg
5 x 122.5kg

Chins: 4, 2, 2 -- pretty poor

Situps: 3 x 10

jaggiebunnet

Squat
5 x 42.5
5 x 52.5
5 x 65
5 x 75
3 x 87.5
8 x 65

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
3 x 70
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
3 x 55
8 x 40

3 x 5 dips

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 75
5 x 87.5 -- felt heavy on the back but not on the squat

Bench
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70 -- felt good

BOR
5 x 27.5
5 x 35
5 x 42.5
5 x 50
5 x 55 -- last 2 sets felt v heavy..

Pull Ups
4 x 2
1 x 1
rubbish at these

Sit Ups
3 x 10 with 15kg

Curls
3 x 8 x 20kg

mrpink6789

jaggiebunnet wrote: »

Pull Ups
4 x 2
1 x 1
rubbish at these

You and me both!

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 65

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 50 -- last one was hard but not too bad PB for reps - so happy with that. Sure I had done it before for 5 but don't see it anywhere.

Deadlifts
5 x 77.5
5 x 95
5 x 110
5 x 125 -- tough but felt like I had more in me..equaled my PB for reps so onwards and upwards next week

things going well i thought till I tried to chin!
1 x 2, 1 x 1, 1 x 2 - wtf! when did I get so bad!!

3 x 10 situps

jaggiebunnet

30 minute on treadmill today, not too fantastic but first time in a while:

4.66km

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 75
3 x 90 -- heavy on the shoulders but not heavy on the squat..
8 x 65

Bench
5 x 35
5 x 45
5 x 52.5
5 x 62.5
3 x 72.5 -- no probs at all at all...easiest it has been in a while
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 42.5
5 x 50
5 x 57.5 -- hardest but nothing like as hard as i felt on Monday..
8 x 42.5

Situps : 3 x 10 15kg
Curls: 3 x 8 30kg
Dips : 1 x 10, 1 x 7, 1 x 5

jaggiebunnet

2.63 mile run round a local loop - 26 mins....too cold for my legs to work that early on a sat morning!

couple of miles walk (or at least an hour walking not sure how long) yesterday

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 67.5
5 x 77.5
5 x 90

Bench
5 x 47.5 -- should have been 37.5 but put on 10kg plates instead of 5..doh
5 x 50 -- restructured from 45
5 x 55
5 x 62.5
5 x 72.5 -- was all over the place first 3, had to stop, did 1 more and barely made it, so asked the nearest person to spot me for the last, this big giant came over and lifted the bar over to me one handed (well not quite but he was doing incline bench earlier with about 125kg on it) anyhoo, of course the last rep went up without a bother and he was looking at me wondering why I asked for a spotter for 1 rep that I had no problem on ...typical!

BOR
5 x 30
5 x 37.5
5 x 42.5
5 x 50
5 x 57.5 -- not getting any easier

Pull ups
2 x 3, 1 x 2 -- not more but more concentrated so happy with that.

Situps
3 x 10 + 15kg

Curls
3 x 8 30kg

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 67.5
5 x 67.5

Press
5 x 32.5
5 x 37.5
5 x 45
5 x 50 -- felt slightly harder than last week

Deadlift
5 x 80
5 x 97.5
5 x 117.5
5 x 127.5 -- PB for reps
All sets felt much harder than I expected, didn't think I would manage the last, hands were sore no matter how much chalk i put on them..

..weighed myself in between dead sets, 83.1kg, came down roughly 2 kg since crimble..would like another 3 at least, or 3 of muscle replacing 3 of belly flab

jaggiebunnet

3.01 miles 28.30 minutes.