On A Highway To Hell

A_Sober_Paddy

Hey all,

So I have decided to start a log here, as I felt it would be a good way to keep me on track...

So a little background, I've been intermittently going to the gym for the last few months and doing a bit of cycling...

So a few weeks back I got one of the lads in the gym to do me up a program...

Its a 4 day split,

Shoulders
Back & Bicep
Chest & Tricep
Legs

Unfortunately, I've been unable to commit to it fully, as there was a passing of a family member, so my free time for the gym has been very limited, but I should be back to normal from next week onwards...

So here is the program I was given

Shoulders
Lateral Raises 3x15reps
Reverse Fly's 3x15reps
Arny Press 1x(12reps,10,8,6)
Barbell Rows 1x(12reps,10,8,6)
Shrugs 1x(12reps,10,8,6)

Back & Bicep
Straight Arm Pulldown 1x(12reps,10,8,6)
Machine Row 1x(12reps,10,8,6)
One Arm Row 1x(12reps,10,8,6)
lateral Pulldown Wide-grip 1x(12reps,10,8,6)

Incline Bicep Curls 1x(12reps,10,8,6)
Hammer Curl 1x(12reps,10,8,6)
Barbell Culs 1x(12reps,10,8,6)

Chest & Tricep
Fly's 1x(12reps,10,8,6)
Bench Press(Smith Machine) 1x(12reps,10,8,6)
Chest Pullover 1x(12reps,10,8,6)
Chest Press 1x(12reps,10,8,6)

One Arm Extension 1x(12reps,10,8,6)
Kicks Backs 1x(12reps,10,8,6)
Pulldown 1x(12reps,10,8,6)

So that is the program for the first 3 days...

I have done each of these sets once...

Here is how I got on

Wednesday 11/04/12

Lateral raises
15x6
15x6
15x6
Reverse fly's
15x6
15x6
15x6
Arny Press
12x6
10x8
8x10
6x12
Barbell row's(ez bar 10lbs)
12x+7.5kg
10x+10
8x+12.5
6x+15
Shrugs
12x18
10x20
8x20
6x25

Thursday 12/04/12

Straight arm pull down
12x25
10x30
8x30
6x30
Machine row
12x40
10x45
8x50
6x55
One arm rows
12x16
10x18
8x20
6x20
Lateral pulldown widegrip
12x25
10x30
8x35
6x40

Incline curl
12x8
10x10
8x12
6x12(alternating arms)
Standing Hammer curls
12x8
10x10
Seated 6x12
Seated 6x12(alternating)
Standing curl(ez bar10lbs)middle grip hands apart
12x+10
10x+12.5
8x+10
8x+10

Friday 13/04/12

Chest &Triceps
Fly's
12x8
10x10
8x12
6x14
Bench(smith machine 20kg bar)
12x+15
10x+17.5
8x+20
6x+22.5
Pullover
12x10
10x12
8x14
6x16
Press
12x40
10x45
8x50
6x55

One arm extension
12x6
7x8
7x8
7x8
Kicks
12x6
10x8
8x8
6x10
Pull down
12x25
9x30
6x30
6x30

Wednesday 18/04/12

Lateral raises
15x6
15x6
15x6
Reverse fly's
15x6
15x6
15x6
Arny Press
12x6
10x8
8x10
6x12
Barbell row's(ez bar 10lbs)
12x+7.5kg
10x+10
8x+12.5
6x+15
Shrugs
12x18
10x20
8x20
6x25

As you can see, not all my weigh progressions went to plan...

On my Bicep day, when I went onto the barbell curl, it felt like my bicep had no power left in it, but before my new program I could left heavier weights and I was on a similar split.

Also I found myself feeling a strain across my lower ribs, upper abs, on my back day when I was doing the straight Arm pulldown. Now to me this didn't seem normal, so could this have been caused my poor technique or too much weight?

Finally, when i was doing the bench press, I was really feeling it in my shoulders and Arms, and didn't seem to feeling it in my chest as much

Now for the above three issues, i highlighted them to one of the instructors, to which he said my technique was grand, and it was normal to feel pain in different muscles...

But I wasn't convinced and would like to hear some feedback for you, the good people of boards:D

A_Sober_Paddy

Thursday 19/04/12 - Back & Biceps

Straight arm pull down
12x20
10x25
8x25
6x30
Machine row
12x40
10x45
8x50
6x55
One arm rows
12x16
10x18
8x20
6x20
Lateral pulldown widegrip
12x25
10x30
8x35
6x40

Incline curl(Dumbbell Incline Offset-Grip Curl)
12x8
10x10
8x10
6x12
Seated Hammer curls
12x8
10x10
6x10
6x12
Standing curl(Close-Grip)(5kg Bar)
12x +10
10x +12.5
8x +15
8x +17.5

Switch my Grip on the incline bicep curl, and seemed to be a lot more comfortable. Was also able to left better and bigger than last week, and felt great.

Friday 20/04/12 - Chest & Triceps

Fly's
12x8
10x10
8x12
8x14
Bench Press(Smith Machine 20kg bar)
12x +15
10x +17.5
8x +20
8x +22.5
Pullover
12x10
10x12
10x14
6x16
Chest Press
12x40
10x45
8x50
6x55

One arm extension
12x6
10x8
8x8
8x8
Kicks
12x6
10x8
8x8
6x10
Pull down
12x25
9x30
6x30
6x30

Very happy, all in all with my gym sessions this week.

Just a quick one for you guys...When should I be looking to go up in weight?

A_Sober_Paddy

Monday 23/04/12 - Shoulders

Lateral Raises
15x6
15x6
15x6
Reverse Fly's
15x6
15x6
15x6
Shoulder Press Machine
12x17kg
10x22kg
8x25kg
6x30kg
Barbell Row's(Straight Bar 12kg)
12x Bar
10x+2.5kg
8x+5kg
6x+7.5kg
Shrugs
12x18
10x20
8x20
6x25

Had a strange day Monday, had nothing to do and then when I got to the gym I was in a rush to get my stuff one, in order to make my indoor soccer. It was also very busy in there.

So with all the benches in use, I had to use a machine instead of doing the Arny Press:( The Machine isn't great and didn't feel all that comfortable, and didn't want to temp faith with an injury, so kept the weight low on it.

Something similar with the EZ Curl bar, a lad was using it(he actually used the bar for a good 45 minutes doing his arms) so use a heavier bar. A 12kg straight bar, was happy enough with it when I was doing my rows.

Tuesday 24/04/12 - Back, Bicep & Core

Straight Arm Pull Down
12x20
10x25
8x25
6x30
Machine Row
12x40
10x45
8x50
6x55
One Arm Rows
12x16
10x18
8x20
8x20
Lateral Pull Down Widegrip
12x30
10x30
8x35
8x40

Incline Curl(Dumbbell Incline Offset-Grip Curl)
12x8
10x10
8x10
8x12
Seated Hammer Curls
12x8
10x10
8x10
6x12
Standing Curl(Close-Grip)(EZ Curl 5kg Bar)
12x +10
10x +12.5
8x +15
8x +17.5

Plank/Right Plank/Left Plank
(40seconds/40/40) x 3times

Happy with my work on my back and arms, decide to up the weight on the lat pulldown machine, 25kg starting weight just seemed too light. I am a little happier with what I'm lifting with my arms, but would like to start moving up weights in a few weeks.

Introduced a little core exercise this week, did one set of the plank exercise... One set was Plank, Right Plank and Left Plank. Hold each for 40 seconds, doing it 3 times(reps)...

The guy at the gym, was trying to get me to do sit-up's...But I don't like doing them as I've read(Article here) nothing but bad things about them, also hurt my back doing them wrong before so I've a bit of fear to ad in as well...So If anyone could suggest good and effective core exercises I'm listening:)

Wednesday 25/04/12 - Chest & Triceps

Fly's
12x8
10x10
8x12
8x14
Chest Press
12x40
10x45
8x50
6x55
Pullover
12x12
10x14
10x16
6x18
Bench Press Dumbbells
12x12
10x14
8x16
6x18

One Arm Extension
12x6
10x8
8x8
8x8
Kicks
12x6
10x8
8x8
6x10
Pull down
12x25
9x30
6x30
6x30

Had to switch a few thing around today, because 2 lads pretty much took over on the Smith Machine:mad: Really pi$$ed me off as they spent most of the time sitting on the machine chatting...

So had to do bench press with bells, first time ever doing it, found it hard enough to balance the weights and get a good movement...

So all in all, its not been a bad week so far...

I have also being doing cardio, by way of cycling, already clocked up 120km this week and its all been on a route around hills.

Will I post it here, or would I be better posting my cycling training in the cycling forum?

Thursday 26/04/12 - Leg's & Core

Dumbbell Squats
12x12
10x14
8x16
6x18
Leg Curl
12x45
10x50
8x55
6x60
Leg Extension
12x40
10x45
8x50
6x55
Steps with Dumbbells
12x12
10x14
8x16
6x18

Calf Raises(Smith Machine Bar 20kg)
12x+12.5
10x+15
8x+17.5
6x+20
Leg Press
12x85
10x93
8x101
6x109

Plank/Right Plank/Left Plank
(40seconds/40/40) x 3times

Good day on the legs, the steps exercise is used instead of lunges, as I really find them difficult to do properly and was told that the steps were an effective substitute. I stack tWo steps together for a higher step and hold a dumbbell in each hand.

Rest day in terms of cycling, would be a little overkill on the legs if I were to get out on the bike after a gym session on the legs too...

A_Sober_Paddy

Monday 30/04/12 - Shoulders

Lateral Raises
15x6
15x6
15x6
Reverse Fly's
15x6
15x6
15x6
Arny Press
12x8
10x10
8x12
6x14
Barbell Row's(EZ Curl Bar 5kg)
12x+7.5kg
10x+10kg
8x+12.5kg
6x+15kg
Shrugs
12x20
10x20
10x20
8x25

Tuesday 01/05/12 - Back, Bicep & Core

Straight Arm Pull Down
12x20
10x25
8x25
8x30
Machine Row
12x40
10x45
8x50
8x55
One Arm Rows
12x16
10x18
8x18
8x20
Lateral Pull Down Widegrip
12x30
10x35
8x40
8x40

Incline Curl(Dumbbell Incline Offset-Grip Curl)
12x10
10x10
8x12
8x12
Standing Curl(Close-Grip)(EZ Curl 5kg Bar)
12x +10
10x +15
8x +17.5
8x +17.5
21's(EZ Curl Bar 5kg)
21x +7.5kg
21x +10kg
21x +10kg

Plank/Right Plank/Left Plank
(40/40/40) x 3times

Wednesday 04/05/12

Gave the gym a miss and went for a cycle, as the weather was too nice not to get out on the bike

Thursday 03/05/12 - Chest & Triceps & Core

Fly's
12x10
10x12
8x14
8x14
Chest Press
12x40
10x45
8x50
8x55
Pullover
12x12
10x14
8x16
6x18
Bench Press(Smith machine 20kg)
12x +15
10x +20
8x +22.5
6x +22.5

One Arm Extension
12x6
10x8
8x8
6x8
Kicks
12x6
10x8
8x8
6x8
Pull down
12x25
10x30
7x30
7x30

Plank/Right Plank/Left Plank
(40/40/40) x 3times

Friday 04/05/12 - Leg's

Dumbbell Squats
12x12
10x14
8x16
8x18
Leg Curl
12x45
10x50
8x55
8x60
Leg Extension
12x45
10x50
8x55
8x60
Steps with Dumbbells
12x12
10x14
8x16
6x18

Calf Raises(Smith Machine Bar 20kg)
12x+12.5
10x+15
8x+17.5
8x+20
Leg Press
12x85
10x93
8x101
8x109

A_Sober_Paddy

Been away from the gym for the last few days...

Have decided to switch up my routine, decided to give stronglifts a go, will keep my progress updated on my blog.

http://asoberpaddy.blogspot.com/2012/05/long-way-to-top.html