Fitness and Stuff

Tar.Aldarion

Yeah true, i do quite little with my legs, just crosstrainer on high resistance, cylce and lunges. I mostly think my legs are far ahead of my upper body and was trying to catch up - calves and quads are the only muscles I have I will have to gravitate towards days for certain things eventually, legs, pushing, pulling - I think.

caviardreams

Tar.Aldarion wrote: »

Raised two lifts today, still hard to get dbs in position but am at 40kg now, 30 more to go until bw x15.

Fair play on getting them 20s into position! \o/

Tar.Aldarion

Thanks, it feels bad when you fail and everybody sees man

coffee_cake

Your man's videos are great I always look for his if I need to double check stuff

Tar.Aldarion

Did some yoga and stretching today as I am ridiculously inflexible.

Tar.Aldarion

shoulder press 4x15 20kg -> 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
chest press 4x15 40kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg

Just the one increase today!

Tar.Aldarion

level 16 50 mins 751 cals on crosstrainer today

Tar.Aldarion

Tried barbell incline BP instead of DB bench today, imagine form was horrible as I have never used a barbell for anything, wrists should have been in line with arm I figured after and who knows what else. Seems easier than with DBs anyway!

Incline BB BP 2x15 30kg
Incline BB BP 1x15 35kg
Incline BB BP 1x15 40kg
Incline BB BP 1x15 -> 45kg Felt easier than 40kg of DBs.
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg

coffee_cake

Your man's incline video is handy for that as well

Tar.Aldarion

Thanks, will check that out for tomorrow. Today's class was a circuit kind of thing. One warm up set and then 4 sets without stopping, for each you were holding a medicine ball, lying on one etc.

4x
30 squats
10 pushups
15 back extensions
20 ceiling touches
20 hip raises
20 russian twists

Then 20 pushups to finish off (push ups are not fun after weights yesterday). Some stretches for cool down.


Everything was fine but the last set of squats the back left knee started "popping" which cant be good. No idea why, said my form looked good. Maybe was going too fast.

Tar.Aldarion

Compared the form video to mine today:

https://www.youtube.com/watch?v=DbFgADa2PL8

And noticed he was touching his chest. I was nowhere near that on mine so I changed it in the middle of my sets, to at least be an inch or two from my chest, not higher. Before I was like 6 inches away.

Old way I did:
Incline BB BP 2x15 40kg
Incline BB BP 1x15 45kg

New way I started off with bar and worked up a little:
Incline BB BP 1x15 -> 20kg
Incline BB BP 1x15 -> 25kg
Incline BB BP 2x15 -> 30kg

On to the rest:

shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg

Tar.Aldarion

It's a lot harder to go a few inches lower with the BB BP it seems! I like being able to do 15 reps of a weight. I can increase weights by a min of 5kg so not sure if I should go for something like 20+ reps of the current weight to move up to the next weight or 5x reps of the next weight and build that to 15. Tried the latter for practice today.

Incline BB BP 1x15 30kg
Incline BB BP 6x5 35kg
DB BP 1x15 40kg

On to the rest:

shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg

caviardreams

Tar.Aldarion wrote: »

It's a lot harder to go a few inches lower with the BB BP it seems! I like being able to do 15 reps of a weight. I can increase weights by a min of 5kg so not sure if I should go for something like 20+ reps of the current weight to move up to the next weight or 5x reps of the next weight and build that to 15. Tried the latter for practice today.

Incline BB BP 1x15 30kg
Incline BB BP 6x5 35kg
DB BP 1x15 40kg

On to the rest:

shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg

I wouldn't worry about doing 15 of everything - is there any reason you picked? I find it hard to jump between weights and 5kg is a big jump (for me anyway! ). Personally I would go up in weight (rather than up to 20 reps) and do as many as you can for the 3 sets, even if that is 5, and then build it up until you get to say 12-15 for all the sets and then increase the weight again, and repeat. There are lots of different rep ranges and programs you can use though. Once you are progressing that's a good indication that you are going in the right direction anyway I think.

Tar.Aldarion

I just like lots of volume really! I usually do a superset of all the exercises. Yeah 5kg is big but its all I've got, dont want to be bringing in my own plates just to go up lower amounts heh. Sounds like a plan! The left arm is letting me down, righty is eagerly awaiting it to catch up.

Today crosstrainer level 17 for 50 mins, 830 cals.

Tar.Aldarion

Just increased one or two lifts today (bent over row and tricep extension) and will slowly increase reps with BP like suggested.

Incline BB BP 1x15 30kg
Incline BB BP 3x8 35kg
Incline BB BP 1x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg -> 16kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 3x21s 20kg
Tricep extensions 4x15 14kg -> 16kg

Tar.Aldarion

kettlebell and core class today, had nothing left for all the planks and pushups, especially after the workout yesterday, arms were in bits by the end!

Tar.Aldarion

This workout finishes 8 weeks of my lifting career (had a 2 month break half way though, oopsie).
What I started at (and found hard at the time!) haha

chest press 4x15 12kg
shoulder press 4x15 12kg
lat pull down 4x15 level 7 35kg
bent over single arm row 4x15 x2 8kg
prone row 4x15 8kg
prone fly 4x15 4kg
walking lunges 3x15 x2
bicep curls 21s 3x15 8kg
Tricep extensions 3x15 6kg


I am weak as BP is hard. Here is today!

Incline BB BP 8x5 35kg
Incline BB BP 2x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 3x15 x2
walking lunges 1x15 x2 18kg
bicep curls 4x21s 20kg
Tricep extensions 4x15 16kg

caviardreams

#allthegainz

Tar.Aldarion

Unfortunately 5kg lighter, wheres my gains bro

Tar.Aldarion

Today moved away from bicep 21s to just doing curls, the 21s seem silly, suit any purpose over doing a curl?
Raised prone flies a little bit.


Incline BB BP 3x5 35kg
Incline BB BP 8x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 18kg -> 20kg
walking lunges 4x15 x2
bicep curls 4x15 x2 20kg
Tricep extensions 4x15 16kg

Tar.Aldarion

30 mins on xtrainer today, 435 cals.

Tar.Aldarion

Another class today, core, medicine ball, kettlebell mix. Sore arms man.

Tar.Aldarion

Incline BB BP 3x8 35kg
Incline BB BP 1x10 35kg
Incline BB BP 2x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 2x15 x2 20kg
bicep curls 2x15 x2 24kg
Tricep extensions 4x15 16kg

Tar.Aldarion

Yesterday:

Incline BB BP 3x10 35kg
Incline BB BP 1x15 35kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg (one set a friend was adding resistance which made it quite hard )
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg


Today:

crosstrainer 50 mins 762 cals

Tar.Aldarion

Yesterday the core class, abs sore today!
Increased OHP, not much change in bench these days, sad times

Today:
Incline BB BP 2x15 35kg
Incline BB BP 3x5 40kg
overhead press 4x15 24kg -> 28kg
lat pull down 4x15 level 12 60kg (one set a friend was adding resistance which made it quite hard )
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg

Tar.Aldarion

Gym was packed for once, so bit lame, didn't really do much different as it was all very awkward doing stuff.

Incline BB BP 3x10 35kg
Incline BB BP 1x5 40kg
overhead press 4x15 28kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg

Still buzzing over my first ever pullups last night

Tar.Aldarion

Yesterday was xtrainer, 758 cals in 50 mins.

today was weights, thinking of adding weight to the lat pulldown machine somehow as it's a bit too easy at this stage.


Incline BB BP 2x15 20kg
Incline BB BP 1x15 30kg
Incline BB BP 1x10 35kg
Incline BB BP 2x5 40kg
overhead press 4x15 28kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg

Tar.Aldarion

Yesterday was xtrainer, 807 cals in 50 mins.

today upped reps a little to 20 on lat pulldown, bout it.

Incline BB BP 6x5 40kg
overhead press 4x15 28kg
lat pull down 4x20 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg

Tar.Aldarion

Yesterday

Incline BB BP 1x5 35kg
Incline BB BP 3x5 40kg
Incline BB BP 3x3 45kg
overhead press 4x15 28kg
lat pull down 4x20 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 20kg
walking lunges 4x15 x2
bicep curls 4x15 10kg x2
Tricep extensions 4x15 16kg


Any good voids on DB OHP form? Getting a lot of different advice. How far to lower arms and so on. Maybe I should try out BB

Stuff like this I see too, which is different than mine:

https://www.youtube.com/watch?v=M2rwvNhTOu0

Think it's time to purchase 1.25kg plates and try out stronglifts. Minimum of 5kg(2.5kgx2) increases is annoying in my gym
If anybody knows any cheapo small sized ones I can carry around
8 of these seems overkill
http://www.amazon.co.uk/York-1-25kg-Standard-Cast-Discs/dp/B0015UOZTQ/ref=sr_1_3?ie=UTF8&qid=1450777376&sr=8-3&keywords=1.25kg+plates

Tar.Aldarion

xtrainer, 760 cals in 50 mins.