Time to get serious!

RidleyRider

ronanc15 wrote: »

Wouldn't be the first 16 yr old!

It's lunacy. I saw him before I went on holidays and he was circa 78kg or so, strong lad for his age etc.. and now he's Hanley sized. He has been training hard according to the lads in the gym but he's also open about steroid use. Anywho, he's got nothing to do with my training so onto the next..

RidleyRider

Friday 16th August

Been flat out the past week or so, so trainings been on hold. Managed a session last night and probably today.

Warm Up

Shoulder mobility
Stretches etc..

OHP

Bar x 15
25kg x 12
30kg x 12
35kg x 12
40kg x 10
45kg x 8

Superser- Front and Side Raises

8kg DB x 12 x 3 on both

Pec/Dec

30 x 12 x 3

Superset- Shrugs and Rear Delt Flyes

Flyes- 12kg x 10 x 3
Shrugs 37.5kg DB x 10 x 3

Bench Press

40kg x 12
50kg x 10
60kg x 10

Incline Bench

45kg x 12 x 3

Flyes

14kg x 10 x 3

Tricep Work

Narrow Bench 12 x 3
Pushdowns 12 x 3
Close Push Ups 12 x 3

Abs


Things look to be pretty busy in the next few weeks so I might only see the gym 2 days a week and will definitely have to split everything into upper/lower days.

Something like;

Upper-

OHP + Bench

Assistance work.

Lower-

DL + Squat

Assistance work.

Not how I'd like to do it but sure. Shamrock gym hasn't arrived after 18 days which is annoying me so if that did arrive I could change stuff up again.

RidleyRider

Saturday 17th August

Warm Up

Stretching
Foam Rolling
Shoulder Dislocates

Superset- Lat Pull Down & Machine Rows

LPD- 55 x 10 x 3
Rows- 50 x 10 x 3

Pull Ups

8,7,7,5,6- 33

Deadlifts

60kg x 5 x 2
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
150kg x 1
100kg x 8

Bent Over Rows

60kg x 10 x 4 (2 under & 2 over)

Superset- Lat Push Down & Standing Cable Row

LPD- 45 x 10 x 3
Rows- 70 x 10 x 3

Curlzzzz

18kg x 10 x 3

Hoooomeee. Getting tested for an intolerance to what I think is lactose Monday/Tuesday. Frickin' dairy is eating my stomach alive.

RidleyRider

Monday 19th August

DB OHP

16kg x 15
22kg x 8 x 3

BB OHP

35kg x 10 x 3

Assistance Stuff

Raises
Shrugs
Flyes etc..

Farmers Walk

35kg DB, about 70m all in.

DB's are those stupid hex head ones with grip just in the centre.. grrrr!

Bench Press

40kg x 10
50kg x 10
60kg x 8
65kg x 3.. Energy said goodluck right here.

Close Bench

50kg x 8 x 3

Assistance Work

Push Downs
Cable Kickbacks
Flyes
Abs


Had a really bummer to the start if the week finding out I have an intolerance to cows dairy. Have to try goats cheese etc.. for calcium. If that doesn't agree with me, calcium tablets.

Another balls is, I have a niggle in my right hip that hurts like a bitch to squat. For the time being, I'll call todays session my upper session and do legs with back till I get more time.

RidleyRider

Saturday 24th August

Deadlifts

70kg x 5 x 2
80kg x 8
90kg x 8
110kg x 5
120kg x 5
132.5kg x 5

Super-duper-set- Lat Pull Down, Standing Cable Row & Reverse Grip Lat Pull Down

3 x 10 on each

Pec/Dec

15 x 10
20 x 10
25 x 10

No rest.

Close Bench

50kg x 10 x 3

Arms

Cable Kickbacks 3 x 12
Curls 3 x 12
Push Downs 5 x 12 (Stole from Da Za)
EZ Curls 5 x 12

RidleyRider

Monday 26th August

Warm Up

Stretching
Foam Rolling

Bench Press

Bar x 10
40kg x 10
50kg x 10
55kg x 8
60kg x 8

Decline Bench

50kg x 10 x 3

Crippled my shoulder, no more decline benching!

Incline Flyes

12,14,16kg x 10

Pushdowns

45 x 12 x 5

Raises- Front and Side

10kg x 10 x 3

Didn't want to do anymore pressing movements with my shoulder!

This week should be a good weeks training. I've decided I want to try and incorporate kettlebell work into my routine but I'll have to buy some first:p

RidleyRider

Tuesday 27th August

Incline DB Press

22kg x 6 x 2
26kg x 6 x 2
30kg x 5

Chest Press

150 x 5 x 5

OHP

Bar x 10
30kg x 10
40kg x 5 x 3
30kg x 12

Assistance Shoulder Work

Lat Raises- 15 x 3
Pec/Dec- 15 x 5

Tricep Pushdowns & Cable Kickbacks

50 x 12 x 5
10 x 12 x 6

Biceps

Hammers
Curls
EZ Bar Curls


Mind was more focused on my driving test tomorrow so just tipped away. Wish me luck:D

RidleyRider

Wednesday 28th August

Warm Up

Shoulder & Hip stuff.
Stretches.

Back Work

Pull Ups- 7 x 5 w/5kg
Lat Push Down- 45/50/55 x 12/10/8
Cable Rows- 100 x 10 x 5
Neutral Chinz- 8 x 3 w/5kg
Hyper Extensions- BW x 20 x 2

Shoulder Work

DB Press- 22kg x 7 x 5 Supersetted w/ Pec/Dec- 20 x 10 x 5
Lat Raises- 8kg x 15 x 3

Biceps


Milllions of curlzzzzzzzz.

Passed my driving test right before this, didn't care:pac:

RidleyRider

Thursday 29th August

1pm

Warm Up

Wall Slides
Shoulder Dislocates
Stretches

Back Work

Superset- Reverse Grip Lat Pull Down, Lat Pull Down to Chest & Rows- 10 x 3
T Bar Rows- 55,65,75,80kg x 10,10,10,8
Bent Over Rows- 50,55,60kg x 10
Lat Push Downs- Top set of 80 x 5. By far the strongest I've been here.
Pec/Dec- 30 x 10 x 3
Back Extension- 130 x 15 x 3

Biceps

Just a circuit of curls and hammers.

Abs

Another circuit of crunches, weighted raises etc...

Head was more focused with the test behind me and wanted to go back and destroy my back. All done in 45mins


3:30pm

Squats

Warm Ups-

Bar x 10
30kg x 10
40kg x 10

Working-

50kg x 10 x 2
60kg x 10 x 2
70kg x 5 x 2

SLDL

70kg x 10 x 3

Leg Extensions

150 x 10 x 5

Sub 50mins. Keeping the rests to a minimal lately.

RidleyRider

Trained today but nothing worth logging. Started college last week, things are crazy at the mo!

RidleyRider

Just chest, triceps and abs today.

RidleyRider

Tuesday 10th September

Warm Up

Lat Pull Down (Behind and Front)

4 x 10 x 45

V-Bar Pull Down

2 x 15 x 50

Rack Pulls

110kg x 5 x 5

Lat Push Down

3 x 10 x 50

T-Bar Row

35kg x 10
50kg x 10
60kg x 10

Biceps

Loads of curlzzz..

RidleyRider

Trained upper today.

Really at a loss of what to do training wise tbh. Really want my lifts back to where they were. Thinking 5 x 5 or something. Anyway, I'll test next week to see where things are at. Gulp...

If anyone's reading, please suggest anything you think would help.

Ant11

RidleyRider wrote: »

Trained upper today.

Really at a loss of what to do training wise tbh. Really want my lifts back to where they were. Thinking 5 x 5 or something. Anyway, I'll test next week to see where things are at. Gulp...

If anyone's reading, please suggest anything you think would help.

Pick a program you want to do, can comit to following and fit in with your schedule/college life. A bit of time management, eat well, start training and your lifts will look after themselves.

RidleyRider

Ant11 wrote: »

Pick a program you want to do, can comit to following and fit in with your schedule/college life. A bit of time management, eat well, start training and your lifts will look after themselves.

Im really considering 5 x 5 but can't open an excel sheet cause I don't have a programme too. I may have a look at other lads here and see what there at.

Alf Veedersane

RidleyRider wrote: »

Im really considering 5 x 5 but can't open an excel sheet cause I don't have a programme too. I may have a look at other lads here and see what there at.

You don't have Excel?

You can download an Excel Viewer here to look at Excel files. You won't be able to edit an Excel file but it'd give you something you could print off and work with manually.

http://www.microsoft.com/en-IE/download/details.aspx?id=10

You can download an app on Android or iPhone as well.

johnybean

You can use Openoffice which is an open source alternative to Microsoft office. its completely free. You can just download the excel file and right click it and "open with" open calc (The openoffice version of excel) Openoffice also has its own versions of all of the Microsoft programmes (PowerPoint, word etc.) Could come in handy for your future student days.

RidleyRider

Cheers for those lads. I'll be getting Microsoft sometime:L

I'll post up how trainings gonna go tonight maybe.

RidleyRider

Tuesday 17th Sept

Warm Up

Squats

Bar x 10 x 2
30kg x 10
40kg x 10
50kg x 5 x 2
60kg x 5 x 5

Deadlifts

70kg x 5 x 3
90kg x 5 x 2
110kg x 3 x 3

SLDL

70kg x 10 x 2

Abs




Right so, that session kicked my ass. Left knee caving during squats, not impressed. Think it was down to my shoes.

Back bulking, 400g of rice today. Lots of protein. Time to get serious!

RidleyRider

Had a quick session today in college. Chest and shoulders. Highlight being a 30kg x 8 DB chest press. Love being in a surplus!

Squats, sumos and GMs tomorrow and assistance work.

RidleyRider

Horrible session today. Dying sick, doms and hunger lead to no energy, poor lifts and lots of feeling sorry for myself.

Anyway,

GM's 5 x 5 @ 45kg
Squats 5 x 5 @ 60kg
Sumo's 5 x 5 @ 90kg
Assistance work.

Meh. Rest and food, come at me!

Alf Veedersane

Ooh,someone has set themselves high standards! Not bad for a session you've labelled meh at best! Fair play on even going in!

RidleyRider

Alf Veedersane wrote: »

Ooh,someone has set themselves high standards! Not bad for a session you've labelled meh at best! Fair play on even going in!

I know if I don't go in I'll regret it so it was better take a serious dosage of man the fcuk up and get it done:D

College is killing me slowly so it's natural I'm going to be tired so the sooner I man up and do it the better:pac:

Alf Veedersane

RidleyRider wrote: »

I know if I don't go in I'll regret it so it was better take a serious dosage of man the fcuk up and get it done:D

College is killing me slowly so it's natural I'm going to be tired so the sooner I man up and do it the better:pac:

Fair play. Sometimes it's just not easy but sometimes it's therapeutic. Back in the day I used love going to taekwondo training after a long day in college because I got to kick and punch bags or people, which was an awesome stress reliever :-D But it's not always easy to make yourself go

RidleyRider

Alf Veedersane wrote: »

Fair play. Sometimes it's just not easy but sometimes it's therapeutic. Back in the day I used love going to taekwondo training after a long day in college because I got to kick and punch bags or people, which was an awesome stress reliever :-D But it's not always easy to make yourself go

I love my course but doing strength and conditioning means somedays I spend 2 and a bit hours running around or something along those lines and after leg day, NOT FUN:p

I'll always drag my ass to the gym as long as I'm not physically injured though:)

Alf Veedersane

True. I was in a lab most of the day so exercise was liberating at the end of the day. Maybe I have a rose-tinted glasses version of what you're doing in my head but it sounds deadly right now. Not if you're having to haul ass to the gym after! :-D

RidleyRider

Alf Veedersane wrote: »

True. I was in a lab most of the day so exercise was liberating at the end of the day. Maybe I have a rose-tinted glasses version of what you're doing in my head but it sounds deadly right now. Not if you're having to haul ass to the gym after! :-D

I can see where you're coming from. The course is awesome and I wouldn't be as tired if I didn't have to spend hours waiting for a stupid train:pac:

Alf Veedersane

It's pretty good that the worst part of your day is waiting for a poxy train :-D

RidleyRider

Alf Veedersane wrote: »

It's pretty good that the worst part of your day is waiting for a poxy train :-D

Lectures most days finish at half 3-4, usually a train on the hour but you think there's one at the time I finish? Nooooooo of course not:p

Alf Veedersane

If it's any consolation, Raw is only 5mins walk from home for me :-P