The BoomBoom Room

bigronnie9

Thursday 18/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 5x40kg, 5x40kg

B: Lat Raises (Side)
3x6x10kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x15kg

DB Front Raises
3x6x10kg (used a kettlebell)

E: Punching Bag
90secs on/20secs off x8

Definitely a new PB for overhead press, really happy to be seeing some progress on that!

Kept the Lat/Front Raise weights the same as form isnt 100%, may even drop it down again next week

bigronnie9

Monday 22/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 5x55kg

B: Incline DB Press
6x16kg, 6x16kg, 6x16kg

C: Bench Press
6x55kg, 6x55kg, 6x55kg

DB Bench Press
6x16kg, 6x16kg, 6x16kg

E1: Ab Pulldowns x15 x70kg
E2: Leg Raises x15
E3: Bicycles x20
(three rounds)

F: 5km Jog - 29:47

First time going running in ages, said id take it nice and slow. Felt fine everywhere except my calves, which are extremely tight today.

Disgusted I missed the last rep on the incline bench. But happy to have gotten 3 x 6 on flat bench.

Still doing something uneven though, front of my right shoulder (Anterior Deltoid apparently... :P ) taking the brunt of the bench press I think on my right hand side.

bigronnie9

Tuesday 23/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x92.5kg, 6x92.5kg, 6x92.5kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x6

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: Barbell Shrugs
5x72.5kg, 6x72.5kg

G: Punching Bag
3minute rounds / 1minute break x5

H: Bike
5 minutes

Might leave the row / pulldown weights as they are for next week, try and get form right. find those two exercises you can just horse your way through it without really hitting proper form.

Deadlifts felt good again, still a light weight but going to slowly ramp it up to avoid that back pain again.

Grip was gone by the end, shrugs was more a battle to hold on than anything else

bigronnie9

Wednesday 25/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 6x40kg, 5x40kg

B: Lat Raises (Side)
3x6x8kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x16kg

DB Front Raises
3x6x8kg (used a kettlebell)

E: 6 a side
90 minutes

Slight improvement on OHP again, hopefully get that third set of 6 out next week and up the weight again.

Reduced weight on lat raises and front raises since I wasn't happy with form last week. Much better this week, will keep weight same until I can manage the 3 sets but lowering the weights extremely slowly.

Game of ball then last night...gotta start putting a time limit on this

bigronnie9

Thursday 26/06/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 9x47.5kg

B: EZ Barl Curls
6x20kg, 6x20kg, 6x20kg

C: Close Grip Bench Press
6x45kg, 6x45kg, 6x45kg

DB Hammer Curls
6x10kg, 6x10kg, 6x10kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x5

G: Situps etc..not too many though

bigronnie9

Friday 26/06/2015

A: Punching Bag
3 mins

B: Squats
10x40kg, 10x40kg, 4x60kg, 1x70kg
6x80kg, 6x80kg, 6x80kg

C: Leg Press
6x40kg, 6x60kg, 6x80kg

Romanian Deadlifts
6x60kg, 6x60kg, 6x60kg

E: Lat Raises
10x8kg, 8x8kg, 8x8kg

F: Rear Delt Flyes
10x10kg, 10x10kg, 10x10kg

G: Punching Bag
20s on/10s off x 8


Weighed myself this morning after an unhealthy weekend, 77.8kg.

Will start weighing each morning to see how this fluctuates

bigronnie9

Monday 29/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 5x55kg

B: Incline DB Press
6x17kg, 6x17kg, 6x17kg

C: Bench Press
4x57.5kg, 3x57.5kg, 3x57.5kg

DB Bench Press
6x17kg, 6x17kg, 6x17kg

E1: Ab Pulldowns x15 x70kg
E2: Leg Raises x15
E3: Bicycles x20
(three rounds)

F: 4km Jog - 25:18

Just a bad days training, lack of sleep over the weekend taking its toll (that's what I'm hoping anyway!) and a change to my diet... bench felt impossible. Made a mental decision just to get through it and try and improve next week instead.

4km jog with the other half... my legs were in bits still after Fridays squats, specially hamstrings. Foam rolled last night...I rarely do this.... and this morning I remembered why I rarely do this!

Weight this morning: 76.9kg

Alf Veedersane

bigronnie9 wrote: »

Foam rolled last night...I rarely do this.... and this morning I remembered why I rarely do this!

The more you do it the less it hurts and the better you'll be for it.

bigronnie9

Alf Veedersane wrote: »

The more you do it the less it hurts and the better you'll be for it.

I might try and do a bit each night from now on...focus on the main areas first (hamstrings / calves) and then branch out into the more acute areas.

I've heard great things about golf ball on the sole of your foot :eek:

Alf Veedersane

bigronnie9 wrote: »

I might try and do a bit each night from now on...focus on the main areas first (hamstrings / calves) and then branch out into the more acute areas.

I've heard great things about golf ball on the sole of your foot :eek:

It can be hard to get enough pressure with it on the hamstrings on the floor. Put it up on a chair/bench and you can get a bit more pressure in. Before you graduate onto a ball.

IT band is one that has been problematic for me and it can be a world of pain if you haven't done it but the more you do it, the easier it is. I try do a bit every night.

I'd be inclined to start out with something bigger than a golf ball on the sole of your foot initially and work up to a golf ball. It isn't pleasant.

bigronnie9

Alf Veedersane wrote: »

IT band is one that has been problematic for me and it can be a world of pain if you haven't done it but the more you do it, the easier it is. I try do a bit every night.

Had a physio last year tell me that the IT band never gets easier, so not to go to town on it altogether....not sure how accurate that is.

Alf Veedersane wrote: »

I'd be inclined to start out with something bigger than a golf ball on the sole of your foot initially and work up to a golf ball. It isn't pleasant.

Might start with a tennis ball, heard some horror stories off people about the golf ball!

Alf Veedersane

bigronnie9 wrote: »

Had a physio last year tell me that the IT band never gets easier, so not to go to town on it altogether....not sure how accurate that is.

Not so. I don't go to town on it now. I don't need to. It will always get a bit tight but if you leave it go for a while, it's not pleasant. Little but often.

bigronnie9 wrote: »

Might start with a tennis ball, heard some horror stories off people about the golf ball!

My Da has a bad dose of plantar fasciitis - went straight at it with the golf ball. Swearing ensued. So he's gone for something a bit bigger (didn't have a tennis ball to hand so he turned a ball on the lathe)

bigronnie9

Tuesday 30/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x95kg, 6x95kg, 6x95kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x7

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: DB Shrugs
7x17kg, 10x17kg

G: Punching Bag
3minute rounds / 1minute break x6

Same weights as last week on rows/pulldowns, still off with form.

Deadlifts first set at 95kg I switched to a mix grip, thought my wrist was gonna break! Placed hand slightly further out on bar for next 2 sets and was fine thank god.

Switched to DB shrugs cause my grip was gone, also seemed better able to contract the muscles using DBs....I can feel it today!

Weight this morning: 76.5kg

bigronnie9

Wednesday 01/07/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 6x40kg, 6x40kg

B: Lat Raises (Side)
3x6x8kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x17kg

DB Front Raises
3x6x8kg (used a kettlebell)

E1: Ab Pulldowns 15 x 70kg
E2: Leg Raises x15
E3: Bicycles x20
3 rounds

F: 6 a side
90 minutes

Very happy to have gotten out 3 sets of military press, adding weight next week. Everything else was ok, just delighted to see progress on the military press!

Weight this morning: 75.3kg

Alf Veedersane

Any cramping during/after football?

bigronnie9

Alf Veedersane wrote: »

Any cramping during/after football?

No thank god took a knock on the ankle alright which is fairly sore but no cramping

bigronnie9

Thursday 02/07/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: EZ Barl Curls
6x22.5kg, 6x22.5kg, 6x22.5kg

C: Close Grip Bench Press
6x47.5kg, 6x47.5kg, 6x47.5kg

DB Hammer Curls
6x11kg, 6x11kg, 6x11kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x6

G: Plank
20s on/10s off x 8

Wont get to the gym tonight, and ankle sore still so decided to give my legs a good seeing to with the foam roller last night.... scary how you can break a sweat through pure physical discomfort

Weight this morning: 76.0kg

bigronnie9

So...weighed myself this morning after a weekend away (and all the booze/food that entails) and back up to 78.6kg :eek:

Need to stop this habit of healthy weekdays followed by weekends where I go back up in weight. Going to have to stop this viscous cycle

bigronnie9

Monday 06/07/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 6x55kg

B: Incline DB Press
6x18kg, 6x18kg, 6x18kg

C: Bench Press
6x57.5kg, 4x57.5kg, 3x57.5kg

DB Bench Press
6x18kg, 6x18kg, 6x18kg

E: 4.40km jog - 25:36

Calves not getting any better, foam rolled again last night. will foam roll at least my calves everyday going forward to see if I can sort this out

Happy to see some (small) improvement on benching as well, slow going progressing but ill stick at it. At least having it written down I can see the numbers/reps going up

Weight this morning: 77.3kg

bigronnie9

Tuesday 07/07/2015

A: Punching Bag
2mins

B: Deadlifts
6x60kg, 4x80kg, 2x90kg
6x97.5kg, 6x97.5kg, 6x97.5kg

C: Barbell Row
6x75kg, 6x75kg, 6x60kg

Chin Ups
x8, x7, x7

E: Lat Pulldowns
6x65kg, 6x60kg, 6x60kg

F: DB Shrugs
10x18kg, 10x18kg

G: Punching Bag
3minute rounds / 1minute break x6

Swallowed pride and dropped weights on Rows/Pulldowns, good choice I think.

Deadlifts felt good, grip still shocking, last 2 reps felt like it was slipping through my fingers.

Foam rolled the bajaysus out of my calves again last night

Weight this morning: 76.7kg

bigronnie9

Wednesday 01/07/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
4x42.5kg, 5x42.5kg, 4x42.5kg

B: Lat Raises (Side)
3x6x8kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x18kg

DB Front Raises
3x6x8kg (used a kettlebell)

E: Some situps...

F: 6 a side
90 minutes

Think the heaviest ive ever used for military press, the 5th rep was there in the first set but i hesitated and lost it..

Off to the west coast for afew days so might try and fit afew runs in.

Weight this morning: 76kg

bigronnie9

Tuesday 14/07/2015

Pull Ups: x3, x3, x2

Chin Ups: x7, x6, x7

Punching Bag: 3mins on/1 minute off x6

Barbell Complexes: x2
(Overhead squat x10,
Hang Cleans x10,
Military Press x10,
Bent Over Row x10,
Lunges x10 each leg,
Romanian Deadlift x10,
Front Squats x10,
Sprint 50metres)

Quick Circuits: x2
(Push Ups x15,
Burpees x5,
Tricep Dips x20,
Burpees x5)

Sit Ups: various...not a lot



Mish Mash session, just wanted to break a sweat really. BB Complexes really gassed me even though I was only using the bar, no weights!

Will just mix it up this week and then back to some linear progression next week once routine is back in order.

Weight yesterday morning: 77.7kg
Weight this morning: 77kg

bigronnie9

Wednesday 15/07/2015

Chin Ups
8 sets of 4

Punching Bag
2 and a half minutes on/30 seconds off x 7

5 a side
60 minutes

Weight this morning: 75.8kg

bigronnie9

Thursday 16/07/2015

6 a side
70 mins

Calves are incredibly tight today. Thankfully ive nothing on tonight so looks like ill be having a romantic Friday night with a foam roller!


Weight this morning: 75.5kg

bigronnie9

Been slacking off on updating, thankfully have been writing it all down:

Friday 17/07/2015

A: Pull Ups
x1, x3, x2, x3, x1

B: Chin Ups
x4, x4, x4, x4, x4, x4

C: Punching Bag
2.30 on/30 sec off x 5

D1: Shrugs (using calf machine)
12 x 120kg
D2: Ab Pulldowns
12 x 65kg
(3 rounds x superset)




Saturday 18/07/2015

Jog (on grass, a LOT of hills ) 23.35 minutes

Weight Sat Morning pre-run was 75.5kg

bigronnie9

Monday 20/07/2015

A: Incline Bench
10 x 20kg, 10 x 20kg, 4 x 37.5kg, 1 x 42.5kg
4x 57.5kg, 3 x 57.5kg, 3 x 57.5kg

B: Incline DB Bench
6 x 18kg, 6 x 18kg, 6 x 18kg

C: Flat Bench
4 x 57.5kg, 3 x 57.5kg, 3 x 57.5kg

Flat DB Bench
6 x 18kg, 6 x 18kg, 6 x 18kg

E: Punching Bag
Tabata x 2

F: Sprints Up & Down hall (20 metres roughly)
Tabata


Weight Monday morning was 77.7kg, this Saturday night binge followed by unhealthy sundays is a ridiculous viscous cycle.

Felt very weak in the gym, probably from lack of sleep over the weekend. Will look to improve next day and also slow the tempo on the DB exercises

bigronnie9

Tuesday 21/07/2015

A: Punching Bag
2 mins

B: Deadlifts
6x60kg, 4x80kg, 2x90kg,
6x100kg, 6x100kg, 6x100kg

C: Bent Over Row
6x70kg, 6x70kg (underhand), 6x70kg (underhand)

Chin Ups
x8, x8, x7

Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

E: DB Shrugs
12x18kg, 12x18kg

F1: Sprints
Tabata
F2: Punching Bag
Tabata
F3: Sprints

Weight Tuesday Morning was 77.6kg

bigronnie9

Wednesday 22/07/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
5x42.5kg, 5x42.5kg, 3x52.5kg (and push pressed a 4th rep)

B: Lat Raises (kettlebell)
6x8kg, 6x8kg, 6x8kg

C: Rear Delt flyes
6x18kg, 6x18kg, 6x18kg

Front Raises (kettlebell)
6x8kg, 6x8kg, 6x8kg

E: 6 a side
90mins

Weight Wednesday Morning: 77.1kg

Weight this morning: 76.2kg

bigronnie9

Thursday 23/07/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: EZ Barl Curls
6x22.5kg, 6x22.5kg, 6x22.5kg

C: Close Grip Bench Press
6x47.5kg, 6x47.5kg, 6x47.5kg

DB Hammer Curls
6x11kg, 6x11kg, 6x11kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
2.30 on/30 off x 5

Right wrist quite sore after the bag, may need to leave that off for awhile. no gym this evening so will try get there tomorrow instead for squats, been awhile!

Weight this morning: 76.2kg

bigronnie9

Tuesday 28/07/2015

A: Incline Bench
10 x 20kg, 10 x 20kg, 4 x 37.5kg, 1 x 42.5kg
5x 57.5kg, 4 x 57.5kg, 4 x 57.5kg

B: Incline DB Bench
6 x 18kg, 6 x 18kg, 6 x 18kg

C: Flat Bench
5 x 57.5kg, 4 x 57.5kg, 3 x 57.5kg

Flat DB Bench
6 x 18kg, 6 x 18kg, 6 x 18kg

E: 6 a side
90 mins

Benching was tough, last rep on the flat bench was like slow motion....no spotter though so had to grind it out.

Not sure if I should be happy to see the reps increasing...or demoralised with such slow progress

Weight this morning: 76.5kg