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    Sunday 6th July:

    20 mins foaming

    Squats:
    5x20x5
    5x30x4
    5x40x3

    5x 72.5 x5

    Press:
    5x20x1

    5x 37.5 x5

    Deadlifts:
    5x40x3

    20 minutes stretching. Did my stretching before deadlifts as floor was busy then had to leave early so didn't get a good chance to do them properly. Also have had a sharp pain in my big toe area since yesterday and think I'm using my toes to much when coming out of the squat rather than the back of my heels.

    Comment


      Foaming - 15 minutes

      Squats:
      5x20x3
      5x30x4
      5x40x1

      5x75x5

      Bench:
      5x20x2
      5x35x2

      3x55

      5x35x5

      Knew at the first warm-ups of 35 that I was in trouble. At 55 the when the weight is near my chest my left arm/elbow seems to encounter some problems. Will spend a lot of time looking at videos etc and see how I get on. Will start using the rack for the bench and record my sets as well.

      Rows:
      5x50x5

      Not sure how ideal the last few reps were here!

      Half dips
      5,5,5

      15 mins stretching.

      Comment


        11th July:

        I only had an hour in the gym so short session

        Squats:
        5x20x3
        5x30x3


        10x50x3

        Deadlifts:
        5x40x3

        5x65x1


        Not the ideal time to get side-tracked and miss so much time while I was in a bit of groove.

        22nd July '14:

        foaming - 10 minutes

        Squats:
        5x20x3
        5x40x3

        Hamstring was feeling very tight by that stage so cut it short.

        Floor Press:
        5x20x3
        5x30x3

        5x40x5


        Skipped the rows as couldn't bend down with hurting my hamstring.

        did a 5km cycle 5 dips throw-in after each km.

        26th July
        15mins foaming

        Squats
        5x20x3
        5x40x2

        5x60x1
        5x62.5x1
        5x65x1

        Left groin felt very tight at this stage. Ugh.

        Press:
        5x20x2

        5x35x5

        Rack Pulls:
        5x20x1
        5x40x1
        5x60x1
        5x80x1

        My grip is terrible.

        Might go for a run tomorrow and do some stretching after it and then hit the gym on Sunday and hopefully get back into the regular routine then.

        Comment


          26th July:
          5km run in 29m 50secs. Terrible time from what I've done previously but didn't try and push myself to much.

          27th July:
          foaming - 15minutes

          Squats:
          5x20x3
          5x40x3

          5x60x2
          5x65x1
          5x70x1
          5x75x1

          75's was a bit of a struggle. Will go back to the 5x5 portion next session, not 100% sure at what weight though. Might just do 70 and then if that goes fine jump to 75 or else just start at 75.


          Floor Press:
          5x20x3

          5x45x5


          Pendlay Rows:
          5x40x5

          5km cycle + 5 dips per km = 13m 01secs.

          Comment


            Shit session.

            Squats:
            5x20x3
            5x40x2
            5x50x1

            5x70x5

            Tough enough, last set felt like the biggest struggle I've had so far on squats.


            Deadlifts:
            5x40x5

            Dips
            5,4,3,2,1

            Stretching - 15 mins


            Elbow was sore after squats to did deadlifts to give it a rest, racks were full after that. Really struggling to keep my sessions short, the previous to this took about 3 hours. No idea how it takes me that long. Will dump the cycling I think.

            Comment


              foamings - 12mins

              Warm-up 5 mins

              Squats:
              5x20x2
              5x40x2
              5x55x1

              5x75x5

              This was a big battle.

              Pendely Rows
              5x45x5



              Floor Press
              5x20x3

              5x47.5x5

              Dips:
              4x4

              Stretching 10mins.

              Comment


                Had a decent feed before the gym session today which is very rare. Felt good.

                15mins foaming.

                Squats:
                5x20x2
                5x40x2
                5x60x1

                5x77.5x5

                Felt good, best since back from the mini-break.


                Press:
                5x20x1

                5x40x5


                Rack Pulls:
                5x40x3

                5x60x2
                3x80x1

                Was very close to slipping at the third one. Deadlifts the one lift that I haven't been able to get going with, very disappointing. Need to really push the boat with the mobility work for it.


                Dips
                4x2
                5x2

                Stretching 20mins.

                Comment


                  Bittersweet.

                  No time for foaming

                  8x20x2
                  5x20x2
                  5x30x2
                  5x40x2

                  5x60x1

                  5x80x5

                  just above bodyweight. It wasn't pleasant though, tricep was very sore throughout and before. If I wasn't going to be squatting over bodyweight today then I doubt I would have pushed it. But that and he fact I won't be in the gym until Thursday again urged me on. Not sure how smart that is though.

                  Floor Press:
                  5x20x2

                  Gave up here. Not worth it.


                  Rows:
                  5x50x5

                  Wasn't great, flew through it just to get the session over with and skipped stretching as well. Regret not skipping today and taking those extra rest days.

                  Comment


                    So update time....

                    After months of doing nothing much and then having an achilles injury for two months everything generally feel apart. Poor structure, poor knowledge and poor diet/lifestyle all aided in this really. So I've signed up for at least 3 months of personal training where I will have my diet strictly monitored, a weights program trailered and coaching/training once per week. I've never dedicated myself to something as intensely as this so the next 3 months are most definitely a journey into the unknown. Anxiously excited about it all though.

                    Comment


                      Enjoy. Always good to get back on the horse ...

                      Comment


                        Won't be able to log my program but will try post about my general progress. Did Squat, deadlifts and Bench tests so he could get an idea on where I was. Spend a good time of time on the nutrition side of things and that will be the best area I'll need to work on. Did my first ever 2km row, took 10m 6 secs I'm aiming for 9m 30 secs by my next go and I think that will be about my peak level at the moment.

                        Comment


                          Well done on your first indoor rowing 2k. I would not worry too much for now on times starting out.

                          I would focus on basics such as:

                          A strong fixed body position as you come in to the drive phase.

                          A strong leg drive, so you focus on pushing through the work phase

                          Keeping the chain parallel to the floor at all times so it is not bouncing around.

                          Making sure your recovery, the recovery part of the stroke consists of quick hands away [like the quick hands of a rugby player catching/passing], body over [rotating through the hips], and then slow up the slide.

                          Comment


                            Must check out some videos for it. The last 4 times I've done it my times have been 9m 56, 9m 56, 9m 45 and 9m 43 so it's going in the right direction at least.


                            On the weights front - Completed all my sessions so far and haven't missed any weight targets yet. Logged all food in myfitnesspal as well and haven't missed a day or meal so going well enough so far.

                            Max's at start were
                            Squat 90kgs
                            deadlift 100kgs
                            Bench 55kgs

                            Won't be testing those for a while yet.

                            Comment


                              Doesn't seem like a month until my last update! Still haven't tested and no plans to yet. Program was modified so will struggle will that. Some updated numbers though


                              Squats 80kgs for 5 reps.
                              Deadlifts 80kgs for 13 reps.
                              Bench 57.5kgs for 7 reps.

                              Comment


                                2 months since I start. Tested a bit today

                                Bench - 70kgs x2
                                Squat - 100kgs x5
                                Deadlift - 130x1

                                Comment


                                  First day of GVT chalked off the board. It was quite easy but I set the bar lower than is recommended. Doing this many reps is very much unchartered territory so I wanted to make sure I didn't fail on my first day.

                                  Bench
                                  10x10 @ 30kgs - This is less than 50% of my max and it was pretty comfortable. I'll up it to 35kgs or 37.5kgs next time.

                                  Lat Pulldown:
                                  10x10 @ 40kgs - I finished it but the last set was a slight struggle. Will up it by 5-7.5kgs next time.

                                  Dumbbell Fly:
                                  3x15 @ 7.5kgs - This was tough. Will just up it to 8kgs next time as 10 would be a big struggle.

                                  Dumbbell Row:
                                  3x15 @ 10kgs - Struggled on the left side on the last set. Will give 15kgs a go next time to really push myself I think.

                                  Next up is Legs and Abs
                                  Squat 10x10
                                  Hamstring curl 10x10
                                  Weight Abs 3x15
                                  Calve raises 3x15

                                  Comment


                                    The easiness of the bench session was matched by the toughness of the squat one. First failure up!

                                    Squat
                                    10x60x7

                                    From about the 4th set my left leg(quad) was getting jelly-like on the last few reps and steadily got worse. The 7th set was a killer and I'd decided to just aim for 8 reps from their until finish but I just about managed one rep on the 8th set. I had a feeling I'd struggle with squats.

                                    Hamstring curls
                                    10x35x10

                                    Wegithed Abs
                                    15x45x3

                                    Leg extensions
                                    15x25x3

                                    Felt leg extensions would be more beneficial than calve raises giving my poor struggles on the squat.

                                    Comment


                                      GL with GVT its pretty tough going.
                                      It's ok if you start to miss reps on the later sets. You'd be better off doing an easy 8 reps rather than grinding 10 and not recovering for the nest set.

                                      Comment


                                        Originally posted by Mellor View Post
                                        GL with GVT its pretty tough going.
                                        It's ok if you start to miss reps on the later sets. You'd be better off doing an easy 8 reps rather than grinding 10 and not recovering for the nest set.

                                        Yea it's a different kind of fatigue/tiredness and it's hard to figure out how best to deal with it. I did one rep on the 8th set and then just racked it. I had no idea how many more I'd be able to do, leg felt like it could give way at any time and it didn't seem like a smart idea to keep going. I'm hoping as I get used to I'll have a better idea of where the limit is.

                                        Comment


                                          Dumbell Shoulder press
                                          10x7.5kgsx10

                                          Very very easy.

                                          Tricep Pulldown
                                          10x50x10

                                          Again this was pretty easy.

                                          Bicep curls
                                          15x20x1
                                          15x25x2

                                          This was a lot tougher. Will ain for 3 sets of 25 next time.

                                          Lying lateral raises:
                                          15x7x3

                                          Again this was quite hard but completed it.

                                          Comment


                                            I've been doing some diet research. According to my calculations this would be what I would need to need if looking to gain muscle mass.

                                            Non-training day = 2,000cals
                                            Training days =2,600cals

                                            Non-training break down:
                                            Proteins = 140g
                                            Carbs = 83gs
                                            Fats = 118gs

                                            Training:
                                            Proteins = 140gs
                                            Carbs = 249gs
                                            Fats = 116gs


                                            Previously I've been concentrating on hitting my Kcal targets without a huge amount of notice paid to the macros(except protein). Really no idea how much progress I will make on the strict diet, it's always the hardest part.

                                            Comment


                                              Bench Press:
                                              10x37.5x8
                                              8x37.5x2

                                              Pulldown
                                              10x40x10

                                              Flies
                                              15x9x2
                                              11x9x1

                                              Row
                                              15x15x3

                                              Disappoint I didn't finish off the bench.

                                              Squats
                                              10x60x6
                                              8x60x4

                                              Better this time. Didn't go to failure on the 7th set to leave more in the tank for others. Made a big difference.

                                              Hamstring curl.
                                              10x35x10

                                              Abs
                                              15x45x3

                                              Leg extension
                                              15x25x3

                                              Leg extension is a killer.

                                              Comment


                                                Max tested today

                                                Results from the start of April:
                                                Bench - 70kgs x2
                                                Squat - 100kgs x5
                                                Deadlift - 130x1

                                                Now:
                                                Bench 75x1
                                                Squat 115x1
                                                Deadlift - 145x1

                                                I expected it to be quite poor tbh. Last month of my strength schedule was a bit all over the place and with two trips away(alot of drinking) the wheel kinda fell off it a bit in terms of training and diet. I was pleased enough that I managed to hold position at least because I thought it would be worse. Very happy with the deadlift obviously, it's the exercise I am least confident on form wise. I think there was another 5kgs in there as well.

                                                The goals for the end of the year are
                                                Bench 100kgs
                                                Squat 140kgs
                                                Deadlift 180kgs

                                                No idea how realistic these are. I'm thinking pretty unrealistic but aim high and all that.

                                                Comment


                                                  Originally posted by Teddie View Post
                                                  Max tested today

                                                  Results from the start of April:
                                                  Bench - 70kgs x2
                                                  Squat - 100kgs x5
                                                  Deadlift - 130x1

                                                  Now:
                                                  Bench 75x1
                                                  Squat 115x1
                                                  Deadlift - 145x1

                                                  I expected it to be quite poor tbh. Last month of my strength schedule was a bit all over the place and with two trips away(alot of drinking) the wheel kinda fell off it a bit in terms of training and diet. I was pleased enough that I managed to hold position at least because I thought it would be worse. Very happy with the deadlift obviously, it's the exercise I am least confident on form wise. I think there was another 5kgs in there as well.

                                                  The goals for the end of the year are
                                                  Bench 100kgs
                                                  Squat 140kgs
                                                  Deadlift 180kgs

                                                  No idea how realistic these are. I'm thinking pretty unrealistic but aim high and all that.
                                                  Is that GVT finished now?

                                                  Goals are azimign high, but also achievable if you work hard.
                                                  Slow and steady linear progress will get you there. Something like IceCream Fitness 5x5 would suite you I think

                                                  Comment


                                                    Originally posted by Mellor View Post
                                                    Is that GVT finished now?

                                                    Goals are azimign high, but also achievable if you work hard.
                                                    Slow and steady linear progress will get you there. Something like IceCream Fitness 5x5 would suite you I think

                                                    Nope, Only jsut finished the second week of GVT. I planned on max testing before starting it but my trainer wasn't around at the time so had to leave it until now. Will probably do another 3-4 weeks of GVT. Yea I think I'll need to be very disciplined in terms of diet, drinking and laying off the drink to achieve them. If I can get the diet and training in a good shape I'll be happy. No intention to ditch the alcohol!

                                                    Comment


                                                      Shoulder press:
                                                      10x10x10

                                                      Tricep Pulldown
                                                      10x60x10

                                                      Bicep curls
                                                      15x25x3

                                                      Lateral raises
                                                      15x8x3

                                                      Comment


                                                        Bench press:
                                                        10x37.5x10

                                                        Pulldown
                                                        10x45x1
                                                        10x50x2
                                                        9x50x1
                                                        10x50x1
                                                        10x40x4

                                                        Bit all over the place. Had to switch machine and then there was only a difference of 10 in the second one. Jump is a bit too much really.

                                                        Flies
                                                        15x9x3

                                                        Rows
                                                        15x18x3

                                                        Comment


                                                          17th July.

                                                          I knew the squat was going to be brutal after a very heavy drinking weekend last week.

                                                          Squat
                                                          10x60x5
                                                          8x60x5

                                                          Regression.

                                                          RDL
                                                          15x40x3

                                                          Decided to include this into the routine to keep something deadlifty in the program. Was thinking of doing it as a 10x10 but physically it's too much I think.

                                                          Leg extension
                                                          10x25x10

                                                          Abs
                                                          15x45x3

                                                          Comment


                                                            July 18th:

                                                            Dubmbell Shoulder Press:
                                                            10x12.5x10

                                                            Close grip bench
                                                            10x30x10

                                                            Bicep curl
                                                            15x30x3

                                                            Bent over lateral raise
                                                            15x9x3


                                                            Very happy with the shoulder press. Beofre this start I would have said it was the exercise I was most likely to struggle with. Always struggle with the barbell version but haven't done that in about 3 months.

                                                            Felt like trying the close grip for the triceps, didn't really hit them how I wanted. Will go back to the extention or find another good exercise for them.

                                                            Comment


                                                              20th July:

                                                              Bench
                                                              10x40x9
                                                              7x40x1

                                                              Raging. Ugh. Kinda lost concentration on the 7th rep and couldn't finish it off. Wasn't expecting it to be that much of struggle. Was preparing myself for the 8th+ reps to be tough so took me by surprise a bit.

                                                              Pulldown
                                                              10x50x4
                                                              7x50x1
                                                              10x40x4
                                                              10x50x1

                                                              Plan was to just drop the reps to 8 on the 50 but even grinding out 7 was a struggle so dropped the weight.

                                                              Flies:
                                                              10x12.5x2
                                                              8x12.5x1

                                                              This was meant to be 10kgs but couldn't find those dumbells.

                                                              Rows
                                                              15x20x3

                                                              Very close to failing these.

                                                              Comment


                                                                22 July 2015

                                                                Squat
                                                                10x55x10

                                                                Might as well complete at least 1 squat routine in this program. Last set was a battle. Hate squats at this volume.

                                                                Hamgstring curl
                                                                15x45x3

                                                                Leg extention
                                                                10x30x10

                                                                Abs
                                                                15x50x3

                                                                Comment


                                                                  Friday 24th July

                                                                  Dumbell Press:
                                                                  10x15x3
                                                                  7x15x3
                                                                  6x15x3
                                                                  10x15x1

                                                                  I knew I'd never get the full 10 done here.

                                                                  Tricep extentsion:
                                                                  10x40x10

                                                                  Dropped down the weight and concentrated on the form. 2 seconds up and hold, then 2 seconds down.

                                                                  Curls
                                                                  15x20x1
                                                                  10x20x2

                                                                  Again worked on having form solid for all reps.

                                                                  Kneeling Lateral raises
                                                                  15x7x3


                                                                  July 27th

                                                                  Bench
                                                                  10x40x10

                                                                  Happy to get 40s done. A nice number.

                                                                  Pulldown
                                                                  10x45x5
                                                                  8x45x1
                                                                  8x50x1
                                                                  10x40x3

                                                                  Switch Pull down machines to the better one that only goes up in 10s though.

                                                                  Flies:
                                                                  15xx10x1
                                                                  12x10x2

                                                                  Rows
                                                                  10x22.5x3

                                                                  Was pretty spent by the rows.

                                                                  Comment


                                                                    29th July:

                                                                    Squats
                                                                    10x60x5
                                                                    9x60x5

                                                                    I'll take that.

                                                                    Leg extenions
                                                                    10x35x10

                                                                    Abs
                                                                    10x50x3

                                                                    Curl
                                                                    15x55x3


                                                                    01 August 2015
                                                                    Shoulder Press:
                                                                    10x15x3
                                                                    9x15x1
                                                                    8x15x1
                                                                    8x15x1
                                                                    7x15x1
                                                                    8x15x2
                                                                    6x15x1

                                                                    Bit all over the place but the press is a tricky beast to figure out.

                                                                    Tricep pushdown
                                                                    10x50x5
                                                                    8x50x2
                                                                    7x50x1
                                                                    10x40x2

                                                                    Bicep Curl
                                                                    15x20x1
                                                                    10x20x1
                                                                    15x20x1

                                                                    Lateral Raise
                                                                    15x5x3

                                                                    Think I'm done with GVT now. 5 weeks so not bad. Thought of doing another 10x10 squats is too much!

                                                                    Comment


                                                                      Start working on Mellor's slightly modified program he asked people to do awhile ago in the Health and fitness thread.

                                                                      Bench:
                                                                      12x20x1
                                                                      7x30x1
                                                                      5x40x1

                                                                      Main set is 5x8's with an AMRAP at the last set.

                                                                      8x50x4
                                                                      13x50x1

                                                                      Pretty happy with that.

                                                                      Deadlift
                                                                      8x60x1
                                                                      5x70x1
                                                                      3x80x1
                                                                      1x90x1

                                                                      Main set was meant to be 8x95x5

                                                                      7x95x1
                                                                      5x95x2
                                                                      8x80x2

                                                                      Stamina on the Deadlift is fairly shocking. Form goes out the window very quickly.

                                                                      Rows
                                                                      8x40x5

                                                                      Barbell curl
                                                                      8x30x3

                                                                      Hamstring Curl
                                                                      8x55x2
                                                                      10x55x1

                                                                      Comment


                                                                        Originally posted by Teddie View Post
                                                                        Bench:
                                                                        Main set is 5x8's with an AMRAP at the last set.
                                                                        8x50x4
                                                                        13x50x1

                                                                        Pretty happy with that.
                                                                        That's perfect. Loads in the tank there. Bonus reps every week is the goal.

                                                                        Deadlift
                                                                        Main set was meant to be 8x95x5

                                                                        7x95x1
                                                                        5x95x2
                                                                        8x80x2

                                                                        Stamina on the Deadlift is fairly shocking. Form goes out the window very quickly.
                                                                        Dialing back if you are worried about form is 100% the right move.
                                                                        The reps are less each week anyway. If you are worried you can always dial the max that you entered back a bit

                                                                        Comment


                                                                          Originally posted by Mellor View Post
                                                                          Dialing back if you are worried about form is 100% the right move.
                                                                          The reps are less each week anyway. If you are worried you can always dial the max that you entered back a bit

                                                                          Yea I'll dial it back a bit for next week. I think once it gets to 5 reps I might then jump back to where it should be and see how I get on.

                                                                          Comment


                                                                            Didn't get a great nights sleep last night.

                                                                            Squats:
                                                                            5x20x1
                                                                            5x40x2
                                                                            3x50x2
                                                                            2x60x1

                                                                            Mains:
                                                                            8x75x1
                                                                            8x70x4

                                                                            Bah. Not very good at all really. Haven't seem to have made much progress on the Squat in the last 3 months. Going to work very hard on my mobility in the next 6 weeks. Top of the hip feels very tight and uncomfortable when I hit parallel.

                                                                            Press:
                                                                            5x20x2
                                                                            5x30x2

                                                                            Main
                                                                            8x40x4
                                                                            9x40x1

                                                                            From about set 3 the last few reps where a bit push pressy. First time doing the press in about 3 months, felt quite good.

                                                                            Lat Pulldown
                                                                            8x60x1
                                                                            8x50x4

                                                                            Bulgarian squats
                                                                            8x10x1
                                                                            8xBWx2

                                                                            Felt a bit unsteady on 10s.

                                                                            Lateral Raise
                                                                            8x7x2
                                                                            10x7x1

                                                                            Comment


                                                                              Friday 7th August

                                                                              Paused Squats
                                                                              8x50x3

                                                                              Speed Deadlifts
                                                                              3x70x5

                                                                              Pull-ups
                                                                              2 reps x 3sets

                                                                              Dips
                                                                              5reps x 3 sets

                                                                              Session felt good, deadlifts were quite easy.

                                                                              Sunday 9th August
                                                                              Bench:
                                                                              6x55x4
                                                                              10x55x1

                                                                              Deadlift
                                                                              5x95x1
                                                                              5x85x1
                                                                              6x80x3

                                                                              Bah.

                                                                              Rows:
                                                                              8x45x3

                                                                              Was meants to be 6 reps by 5 but got confused.

                                                                              Curls
                                                                              8x35x3

                                                                              Hyperextensions
                                                                              8x10x3

                                                                              11th August:
                                                                              Squats:
                                                                              6x80x5

                                                                              Felt quite good, last few reps are a struggle.

                                                                              Press
                                                                              6x45x5

                                                                              Felt better than 8x40 anyway. Love the shorter reps.

                                                                              Pull-Ups
                                                                              2x4
                                                                              1x1

                                                                              Bulgarian Squat
                                                                              8x10x1
                                                                              8x7.5x1
                                                                              10x7.5x1

                                                                              Lateral Raise
                                                                              8x8x3


                                                                              Spending a lot of time on mobility now and will really try and prioritise it for the next 4 weeks or so.

                                                                              Comment


                                                                                Thursday 13th August:

                                                                                Speed Deadlift
                                                                                3x75x5

                                                                                Paused Squat
                                                                                6x55x3

                                                                                Pull ups
                                                                                2x1x4
                                                                                1x1x1

                                                                                Dips
                                                                                6x3


                                                                                Saturday 15th August:
                                                                                Bench
                                                                                5x57.5x4
                                                                                8x57.5x1

                                                                                Felt good, especially the last set.

                                                                                Deadlifts
                                                                                5x90x5


                                                                                Barbell row
                                                                                5x47.5x5


                                                                                Hyperextensions
                                                                                8x10x3

                                                                                Curls
                                                                                8x35x3

                                                                                Comment


                                                                                  Squats
                                                                                  5x85x5

                                                                                  Shoulder Press
                                                                                  5x47.5x5

                                                                                  All strict presses. Such a soul destroying exercise.

                                                                                  Pull ups
                                                                                  2x1
                                                                                  2x1
                                                                                  2x1
                                                                                  2x1
                                                                                  2x1

                                                                                  Bulgarian Squat
                                                                                  8x10x3

                                                                                  Lateral Raise
                                                                                  8x9x3

                                                                                  Felt tired this morning so was happy to get everything done. Will be interesting to see how I get on with the reps becoming lower. I'm finding the press easier as the reps get lowers and weight goes up.

                                                                                  Comment


                                                                                    I love strict pressing!
                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                    Comment


                                                                                      Originally posted by LuckyLloyd View Post
                                                                                      I love strict pressing!
                                                                                      +1
                                                                                      Great exercise imo, it can be a bit humbling to take a load of weight off what you previously "pressed". But it also feels great when your strict press catches up to those previous lifts.

                                                                                      Comment


                                                                                        It's such a grind of an exercise though. I think it's my least favourite. Especially high reps, what a fucking slog. I'll probably enjoy it more when the reps become less.

                                                                                        Comment


                                                                                          Paused Squat
                                                                                          5x60x3

                                                                                          Good depth, really pushed in on the warm-ups as well. lol mobilty.


                                                                                          Speed Deadlift
                                                                                          3x75x5

                                                                                          nothing really fast about my deadlifts. Still grasping with the form, like a never ending battle.

                                                                                          Pull ups
                                                                                          2x5

                                                                                          Can't seem to push on from here. Forearms getting quite sore.

                                                                                          Dips
                                                                                          5x5

                                                                                          Hamstring curls
                                                                                          10x45x3

                                                                                          Comment


                                                                                            Will be finished current program in 3 weeks time so looking ahead as to what to do next. With the end of year goals 3 months away I need to get the skates on a bit so I'm looking into how best to prepare in terms of program.

                                                                                            I've been looking at 5-3-1 program and like it. I've not done many programs with low reps and height weight and that's definitely something I need to work on. Are there any other similar programs out there that are good/better?

                                                                                            Comment


                                                                                              I liked madcow for squats/bench/press/deadlifts in the 3-5 rep range

                                                                                              Comment


                                                                                                Will take a look at it.

                                                                                                Bench
                                                                                                4x62.5x4
                                                                                                8x62.5x1

                                                                                                Very happy with those numbers on the last rep.

                                                                                                Deadlift
                                                                                                4x100x1
                                                                                                10x100x1

                                                                                                I used the trap/Hex bar. God, it's so much easier. Not really sure what to do going forward, will mix with both while working on technique.

                                                                                                Rows
                                                                                                4x50x1
                                                                                                6x50x1

                                                                                                Curls
                                                                                                8x35x3

                                                                                                Hyperexention
                                                                                                8x15x3

                                                                                                Comment


                                                                                                  Squats
                                                                                                  4x90x5

                                                                                                  Tough going, very tough. First time in a long time I could get a good depth and bounce at 50-70kgs. Struggled at 90kgs though.

                                                                                                  Press
                                                                                                  4x50x5

                                                                                                  Another struggle. Had to push press for the last 3 sets.

                                                                                                  Pull ups
                                                                                                  2x2

                                                                                                  Bah.

                                                                                                  Split Squats
                                                                                                  8x10x2
                                                                                                  10x10x1

                                                                                                  In a rush so skipped lateral raises.

                                                                                                  Comment


                                                                                                    Paused Squats:
                                                                                                    4x70x3

                                                                                                    Speed Deadlift
                                                                                                    3x80x5

                                                                                                    Pull ups
                                                                                                    2x5

                                                                                                    dips:
                                                                                                    6x5

                                                                                                    Comment


                                                                                                      Bench
                                                                                                      3x70x4
                                                                                                      4x70x1

                                                                                                      Very happy with the bench at the moment.

                                                                                                      Deadlifts(Hex bar)
                                                                                                      3x110x4
                                                                                                      8x110x1

                                                                                                      Rows
                                                                                                      3x60x4
                                                                                                      5x60x1

                                                                                                      Curls
                                                                                                      8x35x3

                                                                                                      Hyperextension
                                                                                                      8x15x3


                                                                                                      Today:
                                                                                                      Squats
                                                                                                      3x95x3

                                                                                                      Press
                                                                                                      3x55x5

                                                                                                      Pull-ups
                                                                                                      3x5


                                                                                                      Terrible session. Was wrecked going into it and just couldn't grind it out. One of those days where I was dying to leave so cut it short.

                                                                                                      Comment


                                                                                                        Paused Squat:
                                                                                                        3x80x3

                                                                                                        Speed Deadlift:
                                                                                                        3x85x5

                                                                                                        There's never much speedy about my deadlifts.

                                                                                                        Pull-ups
                                                                                                        3x4
                                                                                                        2x1

                                                                                                        Dips
                                                                                                        7x3

                                                                                                        Comment


                                                                                                          One week left of current program and I'm thinking of trying this 4 week one next week. I made it up myself, think a break from squats will be good for me. For the accessory work I'll work hard on the form and probably do similar to the GVT program with a 2020 movement.

                                                                                                          Back/Biceps:
                                                                                                          Deadlifts 5x5, 5x4. 5x3, 5x2
                                                                                                          Barbell row 5x5, 5x4. 5x3, 5x2
                                                                                                          RDL 3x8
                                                                                                          Pull-up 3x5,
                                                                                                          Bicep Curl 3x8
                                                                                                          Wrist Curl 3x8
                                                                                                          Reverse wrist curl 3x8
                                                                                                          Ab machine 3x8

                                                                                                          Legs/Shoulders:
                                                                                                          Shoulder Press 5x5, 5x4, 5x3, 5x2
                                                                                                          Straight leg deadlift 2x8
                                                                                                          Lunges 3x8
                                                                                                          Hamstring curl 3x8
                                                                                                          Leg extension 3x8
                                                                                                          Hyperextension 3x8
                                                                                                          Lateral raise 3x8
                                                                                                          Abs machine 3x8

                                                                                                          Chest/triceps:
                                                                                                          Bench 5x5, 5x4. 5x3, 5x2
                                                                                                          Bench AMRAP x 2
                                                                                                          Incline bench 3x8
                                                                                                          Dips 5x6, 5x7, 5x8, 5x9
                                                                                                          Dumbell fly 3x8
                                                                                                          Tricep pulldown 3x8
                                                                                                          Last edited by Teddie; 06-09-15, 14:36.

                                                                                                          Comment


                                                                                                            Bench
                                                                                                            2x75x4
                                                                                                            3x75x1

                                                                                                            Going into unchartered territory with the bench now.

                                                                                                            Deadlift
                                                                                                            2x130x2
                                                                                                            2x120x3

                                                                                                            Started with 130s but after the second set they felt a bit too heavey. Used the regular bar and form felt better. In the warm-ups I did 2 reps at 100 and 1 reps at 110 & 120. The low reps stuff is a lot easier and I'll stick to lower reps with the Deadlifts for awhile.

                                                                                                            Rows
                                                                                                            2x60x5

                                                                                                            Grip was fairly destroyed for these.

                                                                                                            Curls
                                                                                                            8x35x3

                                                                                                            Hamstring curls
                                                                                                            15x8x3

                                                                                                            Comment


                                                                                                              Been a while since I updated this:

                                                                                                              Squats
                                                                                                              2x100x3
                                                                                                              2x95x2

                                                                                                              This was very hard going. Can't seem to make much head-way on the squats at all.


                                                                                                              Press
                                                                                                              2x55x5

                                                                                                              Ugh press.

                                                                                                              Pull ups
                                                                                                              3x1
                                                                                                              3x1
                                                                                                              3x1
                                                                                                              2x1
                                                                                                              2x1



                                                                                                              Split Squats
                                                                                                              8x12x3


                                                                                                              Hyperextension
                                                                                                              8x15x3

                                                                                                              Comment


                                                                                                                Paused Squat:
                                                                                                                2x85x3

                                                                                                                Speed Deadlift:
                                                                                                                3x90x5

                                                                                                                Pull-ups
                                                                                                                3x5


                                                                                                                Dips
                                                                                                                8x3

                                                                                                                Comment


                                                                                                                  Finished Mellors program now. Found it very enjoyable and would recommend it to anyway looking for a something else. Started my own a few weeks back. Back/Biceps, legs/shoulders and Chest/triceps.

                                                                                                                  Different layout in my logs now as well. Sets-weight-reps

                                                                                                                  Back/Bi's
                                                                                                                  Deadlift:
                                                                                                                  No real structure to my deadlifts. The aim is just to get used to lifting heavier weight.

                                                                                                                  1x60x5
                                                                                                                  1x70x5
                                                                                                                  1x80x4
                                                                                                                  1x90x3
                                                                                                                  1x100x2
                                                                                                                  1x110x2
                                                                                                                  1x115x2
                                                                                                                  1x120x1
                                                                                                                  1x125x1
                                                                                                                  1x20x1
                                                                                                                  1x115x2
                                                                                                                  1x100x4

                                                                                                                  Rows:
                                                                                                                  1x40x5
                                                                                                                  1x45x5
                                                                                                                  1x50x5
                                                                                                                  1x55x4
                                                                                                                  1x60x3


                                                                                                                  Pull ups
                                                                                                                  1x3
                                                                                                                  1x2
                                                                                                                  1x3
                                                                                                                  1x3
                                                                                                                  1x2

                                                                                                                  Curls
                                                                                                                  3x8
                                                                                                                  3x35x8

                                                                                                                  Wrist curls
                                                                                                                  3xBarx10

                                                                                                                  trying to find good forearm exercises.


                                                                                                                  Chest/Tri's:
                                                                                                                  Bench:

                                                                                                                  5x65x5

                                                                                                                  Amrap
                                                                                                                  1x50x5

                                                                                                                  Wide grips
                                                                                                                  1x40x7

                                                                                                                  Incline:
                                                                                                                  1x40x8
                                                                                                                  1x40x7
                                                                                                                  1x40x8

                                                                                                                  Dips
                                                                                                                  2x5

                                                                                                                  The plan was to do 5 sets but my arms were fuck'd by this stage.

                                                                                                                  Dumbell Fly
                                                                                                                  3x8x8

                                                                                                                  Pushdown:
                                                                                                                  1x60x8
                                                                                                                  1x50x7
                                                                                                                  1x50x6


                                                                                                                  Legs:
                                                                                                                  Squats:

                                                                                                                  4x95x1

                                                                                                                  RDL
                                                                                                                  1x20x10
                                                                                                                  1x30x8
                                                                                                                  1x40x5

                                                                                                                  Leg Extension
                                                                                                                  3x8

                                                                                                                  1x35x8
                                                                                                                  1x35x8
                                                                                                                  1x35x8

                                                                                                                  Curl
                                                                                                                  3x45x8
                                                                                                                  1x35x8

                                                                                                                  Lunges
                                                                                                                  3x10x12


                                                                                                                  Chest/Tri's
                                                                                                                  Bench
                                                                                                                  5x70x4

                                                                                                                  Incline
                                                                                                                  3x40x8

                                                                                                                  Dips
                                                                                                                  1x6
                                                                                                                  1x4

                                                                                                                  Was wrecked again here.

                                                                                                                  fly
                                                                                                                  3x9x8


                                                                                                                  Pulldown
                                                                                                                  1x50x10
                                                                                                                  1x50x7
                                                                                                                  1x40x7
                                                                                                                  1x30x8

                                                                                                                  Legs:
                                                                                                                  Hex Deadlift
                                                                                                                  1x60x10
                                                                                                                  1x80x8
                                                                                                                  1x100x6
                                                                                                                  1x110x4
                                                                                                                  1x120x3
                                                                                                                  1x130x2

                                                                                                                  1x120x3
                                                                                                                  1x110x4
                                                                                                                  1x100x6
                                                                                                                  1x80x8
                                                                                                                  1x60x10

                                                                                                                  Will go back to squats for leg day.

                                                                                                                  Leg extension
                                                                                                                  3x40x8

                                                                                                                  Quite easy.

                                                                                                                  1x30x10

                                                                                                                  Curl
                                                                                                                  1x50x8 - easy
                                                                                                                  1x55x8 - tough
                                                                                                                  1x55x8 - tough

                                                                                                                  1x35x15

                                                                                                                  Lunges
                                                                                                                  1x12.5x12
                                                                                                                  1x12.5x12
                                                                                                                  1x12.5x12

                                                                                                                  Glute curl
                                                                                                                  1x50x8
                                                                                                                  1x50x8 - manageable
                                                                                                                  1x60x8 tough

                                                                                                                  1x40x15

                                                                                                                  Back/Biceps
                                                                                                                  Deadlifts
                                                                                                                  1x60x5
                                                                                                                  1x70x5
                                                                                                                  1x80x4
                                                                                                                  1x90x3
                                                                                                                  1x100x2

                                                                                                                  1x110x10

                                                                                                                  The aim for to do 10 in 4 minute which I did. Was in a rush so didn't really know what else to do.

                                                                                                                  Pulls ups
                                                                                                                  4x2

                                                                                                                  DB Rows
                                                                                                                  3x22x8 easy

                                                                                                                  DB curls
                                                                                                                  3x10x8

                                                                                                                  wrist curls
                                                                                                                  2x10x8
                                                                                                                  1x12x8

                                                                                                                  Chest/Tri's
                                                                                                                  Bench
                                                                                                                  1x75x3
                                                                                                                  4x75x2

                                                                                                                  Dips
                                                                                                                  4x4

                                                                                                                  DB Fly
                                                                                                                  3x10x8 easy


                                                                                                                  Incline:
                                                                                                                  2x40x8
                                                                                                                  1x40x4

                                                                                                                  After dips this was tough.

                                                                                                                  Pulldown:
                                                                                                                  1x50x8
                                                                                                                  2x60x8

                                                                                                                  amrap x2
                                                                                                                  1x50x10
                                                                                                                  1x40x8

                                                                                                                  Comment


                                                                                                                    So after 2 weeks this is the update program

                                                                                                                    Back/Biceps:
                                                                                                                    Deadlifts 5x5, 5x4. 5x3, 5x2
                                                                                                                    Barbell row 5x5, 5x4. 5x3, 5x2
                                                                                                                    Pull-ups 3 sets
                                                                                                                    Bicep Curl 3x8
                                                                                                                    Wrist Curl 3x8
                                                                                                                    Reverse wrist curl 3x8
                                                                                                                    Ab machine 3x8

                                                                                                                    Legs/Shoulders:
                                                                                                                    Squats Freeroll it
                                                                                                                    RDL 3x8, 3x7, 3x6, 3x5 as the weeks go
                                                                                                                    Leg extension 3x8
                                                                                                                    Hamstring curl 3x8
                                                                                                                    Lunges 3x8
                                                                                                                    Glute curl
                                                                                                                    Shoulder press - freeroll


                                                                                                                    Chest/triceps:
                                                                                                                    Bench 5x5, 5x4, 5x3, 5x2
                                                                                                                    Dips 5x5, 5x6, 5x7, 5x8
                                                                                                                    Incline bench 3x8
                                                                                                                    Dumbell fly 3x8
                                                                                                                    Tricep pulldown 3x8
                                                                                                                    Ab machine 3x10
                                                                                                                    Rowing 500/1r x2

                                                                                                                    Comment


                                                                                                                      Been grinding it out for the last month. With work and some bouts of man flu to deal with my routine has been quite up and down and not as consistent with hitting the gym 3 times a week.

                                                                                                                      sets/weight/reps
                                                                                                                      30/09/15 Squats
                                                                                                                      4x90x3
                                                                                                                      1x90x4

                                                                                                                      Press
                                                                                                                      1x20x10
                                                                                                                      1x30x6
                                                                                                                      1x40x4
                                                                                                                      1x50x3
                                                                                                                      1x55x3 - 2 push presses

                                                                                                                      Amrap
                                                                                                                      1x40x9


                                                                                                                      RDL
                                                                                                                      1x40x5
                                                                                                                      1x50x5
                                                                                                                      1x60x6
                                                                                                                      1x60x6
                                                                                                                      1x60x6

                                                                                                                      Shrugs
                                                                                                                      2x60x8
                                                                                                                      1x70x8

                                                                                                                      Leg extension
                                                                                                                      2x40x8
                                                                                                                      1x45x8

                                                                                                                      amrap
                                                                                                                      1x35x16
                                                                                                                      1x25x22

                                                                                                                      Hamstring curl
                                                                                                                      2x55x8
                                                                                                                      1x60x8

                                                                                                                      amrap
                                                                                                                      1x45x18
                                                                                                                      1x45x20

                                                                                                                      Lunges
                                                                                                                      3x15x12

                                                                                                                      Glute curl
                                                                                                                      2x60x8
                                                                                                                      1x60x6

                                                                                                                      amrap
                                                                                                                      1x40x12
                                                                                                                      1x40x10

                                                                                                                      Abs
                                                                                                                      1x45x8
                                                                                                                      2x55x8

                                                                                                                      03/10/15 Deadlifts:
                                                                                                                      1x60x4
                                                                                                                      1x70x4
                                                                                                                      1x80x4
                                                                                                                      1x90x4
                                                                                                                      1x100x3
                                                                                                                      1x110x2

                                                                                                                      5x120x1

                                                                                                                      1x100x2
                                                                                                                      1x100x2
                                                                                                                      1x100x1

                                                                                                                      Pulls ups
                                                                                                                      3x3

                                                                                                                      Dumbell Rows
                                                                                                                      3x24x8

                                                                                                                      Curls
                                                                                                                      3x12.5x8

                                                                                                                      Reverse curls
                                                                                                                      1xbarx8
                                                                                                                      1x15x8
                                                                                                                      1x20x8

                                                                                                                      11/10/15 Bench
                                                                                                                      1x70x4
                                                                                                                      1x70x2

                                                                                                                      Dips
                                                                                                                      3x5

                                                                                                                      Incline
                                                                                                                      3x40x5

                                                                                                                      Fly
                                                                                                                      3x10x8

                                                                                                                      Pulldown
                                                                                                                      3x60x8

                                                                                                                      amrap
                                                                                                                      1x40x12
                                                                                                                      1x40x15

                                                                                                                      13/10/15 Squats
                                                                                                                      1x90x5
                                                                                                                      1x90x3

                                                                                                                      RDL
                                                                                                                      1x40x8
                                                                                                                      1x50x6
                                                                                                                      1x60x4

                                                                                                                      Curl
                                                                                                                      1x55x8
                                                                                                                      1x60x8
                                                                                                                      1x65x8

                                                                                                                      24/10/15 Deadlifts
                                                                                                                      1x100x3
                                                                                                                      1x110x2
                                                                                                                      1x100x3
                                                                                                                      1x90x5

                                                                                                                      Rows
                                                                                                                      1x40x5
                                                                                                                      1x45x5
                                                                                                                      1x50x5

                                                                                                                      Pull ups
                                                                                                                      3x3

                                                                                                                      Curl
                                                                                                                      1x10x8
                                                                                                                      1x15x8
                                                                                                                      1x15x8

                                                                                                                      amrap
                                                                                                                      1x10x20
                                                                                                                      1x10x20

                                                                                                                      Reverse curls
                                                                                                                      3x10x8

                                                                                                                      27/10/15 Bench

                                                                                                                      Incline
                                                                                                                      5x45x5

                                                                                                                      Pulldowns
                                                                                                                      1x60x8
                                                                                                                      2x50x8

                                                                                                                      Dips
                                                                                                                      2x4

                                                                                                                      Kickbacks
                                                                                                                      2x45x8

                                                                                                                      Bench
                                                                                                                      1x20x10
                                                                                                                      1x30x8
                                                                                                                      1x40x5

                                                                                                                      3x50x4

                                                                                                                      Comment


                                                                                                                        Squats
                                                                                                                        1x80x3
                                                                                                                        1x90x2
                                                                                                                        1x80x5
                                                                                                                        1x80x4

                                                                                                                        RDL
                                                                                                                        5x60x5

                                                                                                                        Press
                                                                                                                        1x40x5
                                                                                                                        1x45x5
                                                                                                                        1x50x3

                                                                                                                        Leg Extension
                                                                                                                        1x45x8
                                                                                                                        1x45x8
                                                                                                                        1x45x8

                                                                                                                        Amrap
                                                                                                                        1x40x12
                                                                                                                        1x40x12

                                                                                                                        Curl
                                                                                                                        3x60x8

                                                                                                                        Tuesday 3/11/15
                                                                                                                        Bench
                                                                                                                        2x70x2
                                                                                                                        1x70x1
                                                                                                                        2x70x2

                                                                                                                        Dips
                                                                                                                        3x5

                                                                                                                        flies
                                                                                                                        3x12.5x8

                                                                                                                        Pulldown
                                                                                                                        1x60x9
                                                                                                                        1x70x8
                                                                                                                        1x70x8

                                                                                                                        5/11/15
                                                                                                                        Deadlifts:
                                                                                                                        1x100x3
                                                                                                                        1x110x2
                                                                                                                        1x115x1
                                                                                                                        1x120x1
                                                                                                                        1x125x1
                                                                                                                        1x130x1

                                                                                                                        Very happy with that considering I haven't done much really.

                                                                                                                        Amrap
                                                                                                                        1x100x8
                                                                                                                        1x100x

                                                                                                                        Very happy with that considering I haven't done much really.

                                                                                                                        Rows:
                                                                                                                        3x55x4

                                                                                                                        Pull ups
                                                                                                                        3x2

                                                                                                                        Chin ups
                                                                                                                        1x2

                                                                                                                        EZ curls
                                                                                                                        1x10x8
                                                                                                                        1x15x8
                                                                                                                        1x20x8
                                                                                                                        1x25x8

                                                                                                                        These are the weights on the bar, no idea what the baby bar weighs

                                                                                                                        Amrap
                                                                                                                        1x15x20
                                                                                                                        1x15x15

                                                                                                                        Reverse curls
                                                                                                                        2x10x10

                                                                                                                        Comment


                                                                                                                          Routine change time. I've enjoyed the last cycle of what I made put the lack of any periodisation on the main lifts was a bad idea. It meant I just winged it on the big lifts and that's a bad idea for me as I'm then inclined to not push myself as much as I can. So I'm going to give another periodisation one a go. Hanleys one. So


                                                                                                                          A) Main Lift
                                                                                                                          B) Something hard like the main lift 5x8
                                                                                                                          C) Something else hard like the main lift 5x8
                                                                                                                          D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
                                                                                                                          E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

                                                                                                                          Main lift progressions:
                                                                                                                          70% 5x8+
                                                                                                                          75% 5x6+
                                                                                                                          80% 5x5+
                                                                                                                          85% 5x4+
                                                                                                                          90% 5x3+
                                                                                                                          95% 5x2+
                                                                                                                          Day 1:
                                                                                                                          A) Deadlift starting at 100kgs 8 reps for 5 sets
                                                                                                                          B) Rows
                                                                                                                          C) Pull-ups
                                                                                                                          D) Hyperextensions
                                                                                                                          E) Bicep curls

                                                                                                                          For the start I might use the pull down machine instead. Can anyone recommend a good back exercise to replace rows? Kinda bored of them.

                                                                                                                          Day 2:
                                                                                                                          A)Bench
                                                                                                                          B)Incline
                                                                                                                          C) Dips
                                                                                                                          D) Pulldowns
                                                                                                                          E) flies

                                                                                                                          Tricky one here. Not sue If I should go for a 4 day split and do a shoulder day or possibly mix shoulders in with chest. Will see.

                                                                                                                          A) Squat
                                                                                                                          B) RDL
                                                                                                                          C) Leg press
                                                                                                                          D) Curl
                                                                                                                          E) Extension


                                                                                                                          Should be a good test anyway. Will stick to the program numbers this time as well and see how I get on. Dreading the deadlifts tomorrow, they'll be brutal I think.

                                                                                                                          Comment

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