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    Lifting Stuff

    Started going back to the gym a couple of days a week the last two months. I think blogging this to track what I'm lifting might keep me motivated.

    Height/Weight - 1.80m/81.5kg

    Goals - get stronger/lose a couple of lbs of body fat over the long run. Going to pick some numbers that I think I can hit soon enough and then revise them, hopefully.

    Deadlift - BW x 1.7
    Squat - BW x 1.25
    Bench - BW x 0.6
    Press - BW x 0.5
    Pull Up - BW

    I havnt started Bench/Press so they could take a while to achieve and might need to be revised (down) as the numbers picked are a finger in the air job.
    The Pull Up is a long goal, not even close at the moment.
    Not a whole lot of thought/knowledge goes into why I'm doing what so feel free to comment.

    Monday

    Deadlift

    60kg x 5 (x2)
    80kg x 5 (x2)
    100kg x 5
    100kg x 3
    112kg (I think) x 2
    120kg x 1

    Seated Row

    30kg x 10 (x2)
    35kg x 8 (x2)
    40kg x 8 (x2)

    Seated Dumbell Press

    25lbs x 10 (x2)
    25lbs x 8


    Deadlifts have always been the thing I've enjoyed most. Felt like I could of lifted more but didn't want to over do it as I'm still just starting back.
    Was dead by the time I finished the dumbell press.

    #2
    The gym I go to has most of their plates in lbs (below 20kg anyway) so going to round down to the nearest 0.5kg

    Tuesday

    Squats

    20kg x 10
    42.5kg x 5 (x2)
    60kg x 5 (x2)
    73.5kg x 5 (x2)
    82.5kg x 5
    82.5kg x 3

    Don't feel comfortable squeezing out singles with a little more weight (stupid fear of making noise, gym's a tiny enough place) so jumped on the leg press.

    Leg Press

    102.5kg x 10
    111.5kg x 10 (x2)
    120kg x 10 (x2)

    Lat Pull Down

    35kg x 10 (x2)
    40kg x 10 (x3)

    Dumbbell Bench

    25 lbs x 10 (x3)

    Going to try the bench tomorrow so will have an idea of where I stand.

    Comment


      #3
      Wednesday

      Bench Press

      20kg x 5 (x2)
      29kg x 5
      38kg x 5 (x2)
      42.5kg x 5 (x3)
      47kg x 3 (x3)

      Seated Row

      40kg x 5
      45kg x 5 (x4)
      50kg x 5

      Seated Dumbbell Press

      25lbs x 5 (x3)
      30lbs x 5 (x2)

      Bench was about where I thought it would be, will see how it improves over the next few weeks. The last set of the seated row was a struggle and the last two sets of the dumbbell press wasn't good at all but pushed through them.

      Comment


        #4
        Thursday

        Deadlift

        60kg x 5 (x2)
        80kg x 5 (x2)
        100kg x 5 (x2)
        113.5g x 2
        122.5kg x 1 (x3)

        Lat Pulldown

        45kg x 5 (x5)

        Seated DB Overhead Tricep Extension

        35lbs x 10 (x5)

        Seated DB Shoulder Press

        20lbs x 10 (x3)

        Comment


          #5
          Saturday

          Squat

          20kg x 10 (x2)
          42.5kg x 5 (x2)
          60kg x 5 (x2)
          73.5kg x 5 (x2)
          82.5kg x 3 (x2)
          87kg x 2
          91.5kg x 2

          Bench

          20kg x 5 (x2)
          33.5kg x 5 (x3)
          42.5kg x 5 (x3)
          47.5 kg x 3 (x2)

          Leg Press

          120kg x 10 (x3)

          Seated DB Overhead Tricep Extension

          40lbs x 10 (x3)

          Was going to try go today but the beer and gin last night put a stop to that.

          Comment


            #6
            What's your programming template? Looks like working up to a couple of heavy sets each time? I've found that to be effective personally and think heavy Deadlift singles can work for strength gain anyway.
            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

            Comment


              #7
              Honestly no idea how I should have it programmed out. As you said just aiming to do a heavy single/set each time. I assume that would help with strength which is the goal right now. Havn't looked into it much at all.

              Any pointers on how I should have it worked out to build strength is appreciated.

              Comment


                #8
                Week 1: 5 work outs

                Week 2

                Monday

                Deadlift

                60kg x 5 (x2)
                80kg x 5 (x2)
                100kg x 5 (x3)
                100kg x 3 (x3)

                Seated Row

                40kg x 10 (x3)

                Seated DB Shoulder Press

                25lbs x 10 (x2)
                25lbs x 8

                Didn't sleep well last night and was wrecked after just a few deadlifts. Should probably look around and stick to a program instead of just doing whatever amount of sets/reps I'm feeling on the day.
                Last edited by Charlie Sheen; 05-05-15, 01:04.

                Comment


                  #9
                  Tuesday

                  Squats

                  20kg x 10
                  42.5kg x 5 (x2)
                  60kg x 5 (x2)
                  73.5kg x 5 (x5)

                  Lat Pulldown

                  40kg x 10 (x5)

                  Dumbell Bench Press

                  25lbs x 10 (x3)

                  Seated DB Overhead Tricep Extension

                  40lbs x 10 (x3)

                  Comment


                    #10
                    Have you got a spray tan and tight haircut to go with this or is it a half hearted thread?

                    Comment


                      #11
                      Originally posted by CHD View Post
                      Have you got a spray tan and tight haircut to go with this or is it a half hearted thread?
                      Haircut's definitely tight with the lack of hair on my head.

                      Comment


                        #12
                        Wednesday

                        Bench

                        20kg x 10 (x2)
                        42.5kg x 5 (x3)
                        47kg x 5 (x3)
                        51.5kg x 3 (x3)
                        54kg - fail followed by role of shame

                        Seated Row

                        40kg x 10 (x5)

                        Dumbbell Fly

                        20lbs x 10 (x3)

                        Comment


                          #13
                          Thursday

                          Deadlift

                          60kg x 5 (x2)
                          80kg x 5 (x2)
                          100kg x 3 (x2)
                          113.5kg x 3 (x2)
                          122.5kg x 1 (x3)

                          Shoulder Press

                          20kg x 5 (x2)
                          29kg x 5 (x2)
                          29kg x 4 (x2)
                          29kg x 3

                          First time doing the Shoulder Press in about 18 months and was feeling pain and still am in my traps during and after. I assume this is because of bad form or lifting more than I'm capable of and straining myself? Never felt it when doing it before.
                          Last edited by Charlie Sheen; 08-05-15, 01:08.

                          Comment


                            #14
                            Sunday

                            Squats

                            20kg x 10
                            42.5kg x 5 (x2)
                            60kg x 5 (x2)
                            73.5kg x 3 (x2)
                            82.5kg x 3 (x2)
                            91.5kg x 2 (x2)
                            96kg x 1 (x3)

                            Bench

                            20kg x 10 (x2)
                            42.5kg x5 (x5)

                            Leg Press

                            142kg x 10 (x3)

                            Seated DB Overhead Tricep Extension

                            40lbs x 10 (x3)

                            Went for a 'quiet lunch' at 2pm after this, 10 hours and four bars later I got home so the gym is out of the question today. Back is still tight/sore, could barely get out of bed Friday morning.

                            Comment


                              #15
                              Week 1&2: 10

                              Tuesday

                              Squats

                              20kg x 10
                              42.5kg x 5 (x2)
                              60kg x 5 (x2)
                              78kg x 5 (x5)

                              Bench

                              20kg x 10 (x2)
                              42.5kg x5 (x5)

                              Seated DB Overhead Tricep Extension

                              40lbs x 10 (x3)

                              Seated Row

                              40kg x 10 (x2)
                              45kg x 8 (x3)
                              Last edited by Charlie Sheen; 13-05-15, 01:14.

                              Comment


                                #16
                                Thursday

                                Squat

                                20kg x 10 (x2)
                                42.5kg x 5
                                60kg x 5 (x2)
                                82.5kg x 5 (x2)
                                91.5kg x 3
                                100kg x 1 (x5)

                                Bench

                                20kg x 10 (x2)
                                42.5kg x5 (x2)
                                47kg x 5 (x5)

                                Lat Pull Down

                                45kg x 10 (x3)

                                Seated DB Overhead Tricep Extension

                                40lbs x 10 (x3)

                                Didn't get to the gym as much as I would of wanted this week and I'm away for the long weekend so it'll be Tuesday before I'm back in again. Squats felt good and the 100kg singles were easy enough, last set of benching was a struggle though.

                                Comment


                                  #17
                                  After a weekend of drinking, eating and golfing in the Rockies (some of the views are ridiculous) I got back in today. Wasn't feeling it this morning but brought the bag anyway.

                                  Weeks 1-3: 12

                                  Tuesday

                                  Deadlifts

                                  60kg x 5 (x2)
                                  80kg x 5 (x2)
                                  100kg x 5 (x5)

                                  Lat Pull Down

                                  50kg x 8 (x5)

                                  Seated Dumbbell Shoulder Press

                                  25lbs x 10 (x3)

                                  Comment


                                    #18
                                    Wednesday

                                    Squat

                                    20kg x 10 (x2)
                                    42.5kg x 5 (x2)
                                    60kg x 5 (x2)
                                    82.5kg x 5 (x5)

                                    Bench

                                    20kg x 10 (x2)
                                    42.5kg x5 (x2)
                                    47kg x 5 (x5)

                                    Seated Row

                                    50kg x10
                                    50kg x 8 (x2)

                                    Comment


                                      #19
                                      Thursday

                                      Deadlift

                                      60kg x 5 (x2)
                                      80kg x 5 (x2)
                                      100kg x 3 (x3)
                                      122.5kg x 1 (x2)
                                      131.5kg x 1 (x3)

                                      Shoulder Press

                                      20kg x 5 (x2)
                                      29kg x 5 (x3)
                                      29kg x 4
                                      29kg x 3

                                      Seated DB Overhead Tricep Extension

                                      40lbs x 10 (x3)

                                      Comment


                                        #20
                                        Friday

                                        Can't remember most of this session now, wasn't feeling great during it and drinking heavily enough over the weekend has made it a blur, also put down my brand new glasses somewhere while out so they're gone along with my memory.

                                        Squat

                                        20kg x 10 (x2)
                                        42.5kg x 5 (x2)
                                        60kg x 5 (x2)
                                        82.5kg x 5 (x2)
                                        91.5kg x 3
                                        100kg x 1 (x2)

                                        Bench

                                        20kg x 10 (x2)
                                        42.5kg x5 (x2)
                                        47kg x 3 (x2)
                                        52kg x 1 (x2)
                                        56.5kg x 1 (x2)

                                        Number of reps could be off but the weights I think are correct. Will be back in later after work.

                                        Comment


                                          #21
                                          Week 1 - 4: 16 workouts

                                          Monday

                                          Deadlift

                                          60kg x 5 (x2)
                                          80kg x 5 (x2)
                                          100kg x 5 (x5)

                                          Shoulder Press

                                          20kg x 5 (x2)
                                          29kg x 5 (x5)

                                          Inverted Row

                                          8 x 3

                                          Comment


                                            #22
                                            Tuesday

                                            Squat

                                            20kg x 10 (x2)
                                            42.5kg x 5 (x2)
                                            60kg x 5 (x2)
                                            82.5kg x 5 (x5)

                                            Bench

                                            20kg x 10 (x2)
                                            42.5kg x5 (x2)
                                            47kg x 5 (x5)

                                            Lat Pulldown

                                            45g x10 (x3)

                                            Everything was a struggle today.

                                            Comment


                                              #23
                                              Wednesday

                                              Deadlift

                                              60kg x 5 (x2)
                                              80kg x 5 (x2)
                                              100kg x 3 (x2)
                                              113.5kg x 1 (x2)
                                              122.5kg x 1 (x2)

                                              Shoulder Press

                                              20kg x 5 (x2)
                                              29kg x 5 (x5)

                                              Seated Row

                                              45kg x10 (x3)

                                              Seated DB Overhead Tricep Extension

                                              40lbs x 10 (x3)

                                              Everything was a struggle, the only thing I can put it down to is AC in the office being out and it being 27/28 degrees inside all day. It's got to be energy sapping sitting down at a computer and sweating all day in the heat.

                                              Comment


                                                #24
                                                Weeks 1-5: 19 workouts

                                                Thursday

                                                Missed a week due to sickness and golfing/drinking. Doubt I'll get in tomorrow, finish work at 11.30 to go for lunch but could be a day of drinking if the boss decides so.

                                                Squat

                                                20kg x 10
                                                42.5kg x 5 (x2)
                                                60kg x 5 (x2)
                                                82.5kg x 5 (x5)

                                                Bench

                                                20kg x 10
                                                42.5kg x 5 (x3)
                                                47.5kg x 5 (x3)

                                                Seated Row

                                                45kg x 10 (x3)

                                                Comment


                                                  #25
                                                  Weeks 1-6: 20 workouts
                                                  Didn't even get what I want to be my minimum weekly workouts the last two weeks but everything looks free the next few weeks.

                                                  Monday

                                                  Deadlift

                                                  60kg x 5 (x2)
                                                  80kg x 5 (x2)
                                                  100kg x 5 (x5)

                                                  Shoulder Press

                                                  20kg x 5 (x2)
                                                  29kg x 5 (x5)

                                                  Lat Pulldown

                                                  45g x10 (x3)
                                                  Last edited by Charlie Sheen; 10-06-15, 01:26.

                                                  Comment


                                                    #26
                                                    Tuesday

                                                    Squat

                                                    20kg x 10
                                                    42.5kg x 5 (x2)
                                                    60kg x 5 (x2)
                                                    82.5kg x 5 (x2)
                                                    91.5kg x 3 (x3)

                                                    Bench

                                                    20kg x 10
                                                    42.5kg x 5 (x2)
                                                    47.5kg x 5 (x3)
                                                    51.5kg x 3 (x3)
                                                    54kg x 1 (x2)
                                                    56kg x 1 (x2)

                                                    Leg Press

                                                    360lbs x 8 (x3)

                                                    Seated Row

                                                    45kg x 10 (x3)

                                                    Seated DB Overhead Tricep Extension

                                                    40lbs x 10 (x3)

                                                    Comment


                                                      #27
                                                      Wednesday

                                                      Deadlift

                                                      60kg x 5 (x2)
                                                      80kg x 5 (x2)
                                                      100kg x 3 (x2)
                                                      113.5kg x 1 (x3)
                                                      122.5kg x 1 (x2)

                                                      Shoulder Press

                                                      20kg x 5 (x2)
                                                      29kg x 5 (x5)

                                                      Can't remember what else I done after this.

                                                      Comment


                                                        #28
                                                        Friday

                                                        Squat

                                                        20kg x 10
                                                        42.5kg x 5 (x2)
                                                        60kg x 5 (x2)
                                                        82.5kg x 5 (x5)

                                                        Bench

                                                        20kg x 10
                                                        42.5kg x 5 (x1)
                                                        47.5kg x 5 (x3)
                                                        51.5 x 3 (x2)
                                                        56.5 x 1 (x2)
                                                        61 x1 (x1)

                                                        Same again, can't remember what else I did.

                                                        Comment


                                                          #29
                                                          Weeks 1-7: 24 workouts

                                                          Monday

                                                          Deadlift

                                                          60kg x 5 (x2)
                                                          80kg x 5 (x2)
                                                          100kg x 5 (x5)

                                                          Shoulder Press

                                                          20kg x 5 (x2)
                                                          29kg x 5 (x3)
                                                          33.5kg x 3 (x3)

                                                          Lat Pulldown

                                                          45g x10 (x3)

                                                          Comment


                                                            #30
                                                            Friday

                                                            Squat

                                                            20kg x 10
                                                            42.5kg x 5 (x2)
                                                            60kg x 5 (x2)
                                                            82.5kg x 5 (x5)

                                                            Bench

                                                            20kg x 10
                                                            42.5kg x 5 (x1)
                                                            47.5kg x 5 (x3)
                                                            51.5 x 3 (x2)
                                                            56.5 x 1 (x2)
                                                            61 x1 (x2)

                                                            Seated DB Overhead Tricep Extension

                                                            45lbs x 10 (x3)

                                                            Comment


                                                              #31
                                                              Saturday

                                                              Deadlift

                                                              60kg x 5 (x2)
                                                              80kg x 5 (x2)
                                                              100kg x 5 (x2)
                                                              113.5kg x 3 (x2)
                                                              122.5kg x 1 (x3)
                                                              131.5kg - Failed

                                                              Shocked I didn't get it up, previous were coming up easy and I've got it up before.

                                                              Shoulder Press

                                                              20kg x 5 (x2)
                                                              29kg x 5 (x3)
                                                              33.5kg x 3 (x3)

                                                              Lat Pulldown

                                                              45g x10 (x3)

                                                              Seated DB Overhead Tricep Extension

                                                              45lbs x 10 (x3)

                                                              Comment


                                                                #32
                                                                Weeks 1-8: 27 workouts

                                                                Monday

                                                                Squats

                                                                20kg x 5
                                                                42.5kg x 5 (x2)
                                                                60kg x 5 (x2)
                                                                82.5kg x 5 (x3)
                                                                91.5kg x 3 (x2)

                                                                Bench

                                                                20kg x 10
                                                                42.5kg x 5
                                                                51.5 x 5 (x3)
                                                                54kg x 3 (x2)

                                                                Seated Row

                                                                45kg x 10 (x3)

                                                                Comment


                                                                  #33
                                                                  Tuesday

                                                                  Deadlift

                                                                  60kg x 5 (x2)
                                                                  80kg x 5 (x2)
                                                                  100kg x 5 (x5)

                                                                  Shoulder Press

                                                                  20kg x 5 (x2)
                                                                  29kg x 5 (x3)
                                                                  33.5kg x 3 (x3)

                                                                  Lat Pulldown

                                                                  45g x10 (x3)
                                                                  50kg x 8 (x2)

                                                                  Comment


                                                                    #34
                                                                    Thursday

                                                                    Squats

                                                                    20kg x 5
                                                                    42.5kg x 5 (x2)
                                                                    60kg x 5 (x1)
                                                                    82.5kg x 5 (x3)
                                                                    91.5kg x 3 (x2)

                                                                    Bench

                                                                    20kg x 10
                                                                    42.5kg x 5
                                                                    51.5 x 5 (x3)
                                                                    61kg x 1 (x5)

                                                                    Seated Row

                                                                    45kg x 10 (x3)

                                                                    Comment


                                                                      #35
                                                                      I havnt been great at keeping track of this the last few weeks but still got in as much as possible.

                                                                      Monday

                                                                      Squats

                                                                      20kg x 5
                                                                      42.5kg x 5 (x2)
                                                                      60kg x 5 (x1)
                                                                      82.5kg x 5 (x3)
                                                                      91.5kg x 3 (x2)

                                                                      Bench

                                                                      20kg x 10
                                                                      42.5kg x 5
                                                                      51.5 x 5 (x3)
                                                                      61kg x 1 (x5)

                                                                      Lat Pulldown

                                                                      45g x10 (x1)
                                                                      50kg x 8 (x3)

                                                                      Comment

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