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Friday 16/06/2017
A: Military Press
45x3, 40 4x5
B: Pull UPs
5, 5, 3/2, 3/2, 2/3
C: Close Grip Bench
47.5 3x8
Incline Bicep Curls
8 x38
E: 6 a side
Poor enough pressing, 6 a side in the heat was tough
Saturday 17/06/2017
A: Squats
102.5 3x5
B: Incline Bench
60 1x4, 55 4x5
C: BOR
65 5x5 Pull Ups
5, 3/2, 3/2
It was like training in an oven, id been at work that day, so i bailed0 -
Tuesday 20/06/2017
A: Squats
12x40, 12x60, 12x90, 12x90
B: Bench Press
12x20, 12x40, 8x50, 9x50
C: Bent Over Rows
12x20, 12x30, 12x45, 12x45 Military Press
12x30, 12x30
E: Stiff Legged Deadlifts
12x40, 12x40
F: Upright Rows
12x20, 12x20
G: Barbell Curls
12x20, 12x20
Thursday 22/06/2017
Jog 33minutes0 -
Saturday 24/06/2017
A: Front Squats
12x20, 12x40, 12x60, 12x60
B: Incline Bench Press
12x20, 12x40, 12x45, 12x45
C: Deadlift
5x40, 5x60, 5x70, 5x80, 5x90, 5x110 Pull Ups
5, 4/1
E: Lat Pulldowns
10x50, 9x50
F: Skullcrushers
12x23, 12x23
G: DB Curls
12x8, 12x8
Wednesday 28/06/2017
A: Squats
12x40, 12x70, 12x90, 12x90
B: Bench
12x20, 12x40, 12x50, 12x50
C: BOR
12x20, 12x30, 12x50, 10x50 Military Press
10x 32.5, 8x32.5
E: Upright Rows
12x20, 12x20
F: BB Curls
12x20, 12x20
G: 6 a side0 -
Thursday 29/06/2017
Jog 24 minutes
Friday 30/06/2017
A: Deadlift
5x115
B: Front Squats
12x62.5, 10x62.5
C: Incline Bench
10x47.5, 9x47.5 Pull Ups
4/1, 3/2
E: Lat Pulldowns
10x50, 10x50
F: BB Shrugs (behind the back)
12x40, 12x45
G: BB Curls
12x22.5, 8x22.5
Behind the back shrugs are probably not a great exercise in the grand scheme of things, we threw them in for a change just to see....your traps sure know about them the next day!0 -
Sunday 02/07/2017
Run
2.85 miles 25:09
8:50/mi
Wanted to see if i could keep it under 9 minute miles,h happy enough except i was bate afterwards.
Also thought the loop i was doing was the full 3 miles.....I was glad enough to finish as it was!
Monday 03/07/2017
A: Squats
40x12, 70x12, 92.5x12, x10
B: Bench
20x12, 40x12, 52.5x10, x9
C: BOR
20x12, 30x12, 50x12, x12 Military Press
32.5x12, x12
E: SLDL
42.5x12, x12
F: Upright Rows
22.5x12, x12
G: BB Curls
22.5x12, x110 -
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Holy Moly didnt realise id gone so long without updating this!
Met with a nutrition fella who gave me a meal plan for 6 weeks, apparently I don't weigh enough to go full on dieting so he had me carb cycling instead.
Went from 72kg down to 70.5kg, and from 19.5% bodyfat to 16.4%.
Not too bad considering I was still going boozing/not sticking to the plan on weekends, I knew it wouldnt be a huge transformation in only 6 weeks but wanted to see where he would make changes in my diet.
Done the same routine but added in a 3rd working set on his suggestion as he wanted to focus on getting nutrition/sleep/cholesterol and training output instead of just losing weight.
I'd also fell off the wagon cardio wise but am slowly back into it now, up to 4 miles
Current routine is Gym: Mon/Weds/Friday
Jog: Tues/Thurs
Circuits: Saturday (if I get a chance)
Must get back into logging here!0 -
Monday 04/09/2017
A: Deadlift
110 x 5
B: Incline Bench Press
50x12, x11, x8
C: Lat Pulldowns
55x12 x12 x12 DB Shoulder Press
12x12 x10 x9
E: DB Shrugs
15x12, x12, x12
F1: EZ Curls (narrow grip)
20x12, x12, x11
F2: Sit Ups
x20, x20, x20
G: 6 a side
Lowered weight on deadlifts as grip has been an issue lately for some reason i cant figure out. Form much better as a result of lowering weight.
Left out the leg press so that I'd be able to play 6 a side
Tuesday 05/09/2017
Jog 1.8 miles
Can't remember how long it took, I just know that my legs were very stiff after the game of ball and I picked a route with a load of hills by mistake so cut it short!0 -
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Wednesday 01/11/2017
A: Military Press
10x20, 10x20, 4x25, 6x30, 6x30, 6x30
B: Lat Raises
6 x6,x6,x6
C: Rear Delt Flys
6 x6,x6,x6 Face Pulls
40 x12, x12, x12
E1: 3 x Farmers Walks 15kg for 60 seconds
E2: 3 x Knee Tucks for 60 seconds
3 Rounds of
F1: Battle Ropes 40 seconds
F2: Lunges
F3: Plank with Med Ball Touches
F4: Plate Raises 10kg x15, x10, x8
F5: Lunges0 -
Thursday 02/11/2017
A: Incline Bench
10x20, 10x20, 4x30, 1x40, 45x12, 45x12, 45x12
B: Incline DB Curls
6x12, 6x12, 6x12
C: Tricep Pushdowns
40x12, 40x12, 40x12 Narrow EZ Curls
18x12, 18x10, 18x9
E: Skullcrushers
18x12, 18x12, 18x12
F1: Neg slow chin ups to failure
F2: Tricep Dips off bench to failure
G: Jog 1.92 miles
16:52
8:48/mile
Chest was still aching after Tuesdays session...
Might need to find replacements for the skullcrushers and EZ curls, wasnt really feeling them as much as I should
Going to have to start stretching and rolling more if I'm going to stick to running 3 times a week!0 -
bigronnie9 wrote: »Thursday 02/11/2017
A: Incline Bench
10x20, 10x20, 4x30, 1x40, 45x12, 45x12, 45x12
B: Incline DB Curls
6x12, 6x12, 6x12
C: Tricep Pushdowns
40x12, 40x12, 40x12 Narrow EZ Curls
18x12, 18x10, 18x9
E: Skullcrushers
18x12, 18x12, 18x12
F1: Neg slow chin ups to failure
F2: Tricep Dips off bench to failure
G: Jog 1.92 miles
16:52
8:48/mile
Chest was still aching after Tuesdays session...
Might need to find replacements for the skullcrushers and EZ curls, wasnt really feeling them as much as I should
Going to have to start stretching and rolling more if I'm going to stick to running 3 times a week!
Eyes nearly popped outa my head there. I thought you ran 8.48 mile in 16.52 mins0 -
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Friday 03/04/2017
A: Squats
10x40, 10x60, 4x70, 6x80, 6x80, 6x80
B: Front Squats
6x45, 6x45, 6x45
C: SLDL
6x45, 6x45, 6x45 Circuits
Saturday 04/04/2017
Jog, around 2 and a half miles nice and slow in the rain. Cant remember the time but it wasnt impressive
Monday 06/11/2017
A: Deadlifts
10x40, 10x60, 4x70, 6x80, 6x80, 6x80
B: Bent Over Rows
6x45, 6x45, 6x45
C: Pull Ups
3/3, 3/3, 2/4
D1: Lat Pulldowns 40x12, 40x12, 40x12
D2: Seated Cable Rows 60x12, 60x12, 60x12
E1: DB Shrugs 12x12, 15x12
E2:Ab Pulldowns 60x12, 60x120 -
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Havent updated, been on the road with work a lot but still getting to the gym and sticking to nutrition plan 90% of the time
Tuesday 07/11/2017
A: Incline Bench: 52.5 x6, x6, x6
B: DB Incline Bench: 15x6, x6, x6
C: Bench Press: 52.5 x6, x6, x6 DB Bench: 15x6, x6, x6
E: Jog 3.16 miles (26:45 -> 8.28/mile)
F: 6 x200m @ 45 secs
G: 1 x400m @ 1.30
Wednesday 08/11/2017
A: Military Press: 32.5x6, x6, x6
B: Lat Raises: 8 x6, x6, x6
C: Rear Delt Flyes: 8x6, x6, x6 Face Pulls: 48x12, x12,x12
E1: Farmers Walks: 15kg 60 seconds x3
E2: Plank 60seconds x3
Practiced some hang cleans with the bar and at 30kg, just because i had time
Thursday 09/11/2017
A: Incline Bench Press: 47.5 x12, x12, x10
B: Incline DB Curls: 8x12, x10, x9
C: Tricep Pushdowns: 44x12, x12, x12 Narrow Grip EZ Curls: 18x12, x12, x10
E: Overhead Tricep Extensions: 30x12, x12, x12
F1: Chin Ups
F2: Bench Dips
G: Jog 3 miles (27.58 -> 9:16/mile)
Friday 10/11/2017
A: Squats@ 82.5 x6, x6, x6
B: Front Squats: 47.5 x6, x6, x6
C: SLDL: 47.5 x6, x6, x6 Circuits
Saturday 11/11/2017
Had a check in, weight had stayed at 71.5kg but lost an inch from both stomach and shoulders. Lost half an inch on chest. Happy enough after 2 weeks on diet plan
Jog 2.37 miles (21:49 -> 9:12/mile)
Woke up Sunday with an awful pain in my back, so took it handy at gym for the following few days and didnt try to increase any weights
Monday 13/11/2017
A: Deadlift: 80x6,x6,x6
B: BOR: 45x6, x6, x6
C: Lat Pulldowns: 40x12, x12,x12 Seated Cable Rows: 60x12, x12, x12
E: 1 Arm DB Rows: 12x8,x8,x8
F: DB Shrugs: 15x15x15x15
Tuesday 14/11/2017
A: Incline BP: 52.5x6,x6,x6
B: DB Incline Press: 15x6,x6,x6
C: Bench Press: 52.5x6, x6,x6 DB Bench: 15x6,x6,x6
E: Excercise Bike - Tabata
Wednesday 15/11/2017
A: Military Press: 32.5x6,x6,x6
B: Lat Raises: 8x6,x6,x6
C: Rear Delt Flyes: 8x6,x6,x6 Face Pulls: 50x12,x12,x12
E1: Farmers Walks: 15x60secs x3
E2: Plank: 60 secs x3
F: Cross Trainer - Tabata
Thursday 16/11/2017
Push Ups 4 sets of 10 proper pushups...
Pull Ups 8 sets of 2 proper pull ups..
Jog 1.9miles (16.37 -> 8:42/mile)
Monday 20/11/2017
A: Deadlift: 85x6,x6,x6
B: BOR: 45x6, 50x6,x6
C1: Lat Pulldowns: 45x12, x12,x12
C2: Seated Cable Rows: 65x12, x12, x12
E: 1 Arm DB Rows: 12x12,x12,x12
F1: DB Shrugs: 15x15x15x15
F2: Situps: x20, x20, x20
Tuesday 21/11/2017
A: Incline BP: 55x6,x6,x6
B: DB Incline Press: 15x6,x6,x6
C: Bench Press: 55x6, x6,x6 DB Bench: 15x6,x6,x6
E: Jog 2.89 miles (24:47 -> 8:35/mile)
F: 8 x200m @45secs0 -
Right havent updated this for a while (again) so summary for myself:
December - Training went well, was increasing all weights (slowly), and particularly running had improved, last track session before xmas break managed 4x400m all below 1:50 after doing a 2.5 mile warm up and felt good.
Diet was all over the place... and that was before the xmas binge!
January - getting back into training routine, going with full body 3 days a week at the moment and trying to run 3 days a week as well... running has gotten tougher, whether due to the break or because im hitting legs 3 days a week now im not sure...
Diet is getting better, still afew kg up on where I should be and abit bloated, but going back to nutritionist at end of month so just looking to get back into the healthy eating habit before then.
Main issue at the moment is finding a training plan, body part split probably isnt the best but might be the only way to juggle with running 3 days a week0 -
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