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    Back Squats
    10 * 20kg
    10 * 50kg
    8 * 80kg
    8 * 100kg
    8 * 105kg
    8 * 105kg
    8 * 105kg

    Dumbbell Seated Shoulder Press
    10 * 12.5kg
    10 * 17.5kg *3 sets

    Band assisted chins
    8 * BW * 4 sets

    Close grip bench press
    10 * 44kg
    4 * 49kg......4 * 44kg (just hit a wall here)
    8 * 44kg
    8 * 44kg

    Face Pulls
    12 * 41kg * 4 sets
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    Comment


      Back dead-lifting for the first time in months, it didn't go as well as hoped

      TBDL
      10 * 40kg
      10 * 90kg
      8 * 130kg
      6 * 160kg
      1 * 160kg * 6

      Should have gone on and done another couple of sets of 6 singles, but my lower back seized up and I couldn't get any movement on the bar at all.

      Dumbbell Walking Lunges
      12 per leg * 20kg
      12 per leg * 22.5kg
      12 per leg * 22.5kg
      12 per leg * 22.5kg

      Side Planks
      20 seconds per side * 4 sets

      Dumbbell Incline Bench Press
      10 * 22.5kg
      10 * 27.5kg
      10 * 27.5kg
      8 * 27.5kg

      Chest Supported Dumbbell Row
      12 * 25kg
      12 * 25kg
      12 * 25kg
      12 * 25kg
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        Bench Press
        10 * 20kg
        10 * 50kg
        8 * 75kg
        7 * 75kg
        7 * 70kg
        5 * 70kg + 2 assisted

        One Arm Row
        10 * 32.5kg
        10 * 32.5kg
        10 * 32.5kg
        10 * 32.5kg

        Dumbbell Step Ups
        16 * 22.5kg
        16 * 22.5kg
        16 * 22.5kg
        16 * 22.5kg

        Plank Rows
        16 * 6kg
        16 * 6kg
        16 * 6kg
        16 * 6kg

        Press Ups
        12 * BW
        12 * BW
        12 * BW

        Inverted Rows
        12 * BW
        12 * BW
        12 * BW
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          Bench Press
          10 * 20kg
          5 * 60kg
          5 * 80kg
          5 * 82.5kg
          5 * 80kg
          5 * 80kg

          Chest Supported Dumbbell Row
          12 * 25kg
          12 * 30kg
          12 * 30kg
          12 * 30kg
          12 * 30kg

          Barbell Floor Press
          5 * 80kg
          5 * 72.5kg
          5 * 72.5kg
          6 * 65kg

          Bent Over Barbell Row
          12 * 50kg
          12 * 50kg
          12 * 50kg
          12 * 50kg

          Press Ups
          15 * BW
          15 * BW
          15 * BW

          Inverted Rows
          10 * BW
          10 * BW
          15 * BW
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            Back Squats
            10 * 20kg
            8 * 70kg
            8 * 110kg
            8 * 110kg
            8 * 110kg
            8 * 110kg

            Dumbbell Seated Shoulder Press
            10 * 17.5kg
            10 * 17.5kg
            10 * 17.5kg
            10 * 17.5kg

            Band assisted chins
            8 * BW * 3 sets

            Close grip bench press
            8 * 40kg
            8 * 65kg
            8 * 65kg
            8 * 65kg

            Face Pulls
            12 * 47kg * 4 sets
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              Dumbbell Step-Ups
              8 per leg * 25kg
              8 per leg * 25kg
              8 per leg * 25kg
              8 per leg * 25kg

              Plank Rows
              16 * 6kg
              16 * 6kg
              16 * 6kg
              16 * 6kg


              Dumbbell Walking Lunges
              12 per leg * 25kg
              12 per leg * 25kg
              12 per leg * 25kg
              12 per leg * 25kg

              Plank
              30 seconds * 4 sets

              Dumbbell Incline Bench Press
              10 * 27.5kg
              10 * 27.5kg
              10 * 27.5kg
              6 * 27.5kg + 4 assisted

              Chest Supported Dumbbell Row
              12 * 27.5kg
              12 * 27.5kg
              12 * 27.5kg
              12 * 27.5kg
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              Comment


                Woot! ugly, grinding, slow, but it got there eventually. Managed a 100kg bench tonight, PB and the first time I've managed to bench >my bodyweight

                Bench Press
                10 * 20kg
                4 * 60kg
                2 * 80kg
                1 * 80kg
                1 * 100kg PB (The longest grind ever seen, it eventually got there but it wasn't pretty. I'll take it though)

                5 * 80kg
                5 * 75kg
                5 * 75kg
                5 * 75kg

                One Arm Row
                10 * 35kg
                10 * 35kg
                10 * 35kg
                10 * 35kg

                Dumbbell Step-Ups
                8 per leg * 25kg
                8 per leg * 25kg
                8 per leg * 25kg
                8 per leg * 25kg

                Plank Rows
                16 * 6kg
                16 * 6kg
                16 * 6kg
                16 * 6kg

                Press Ups
                15 * BW
                15 * BW
                15 * BW

                Inverted Rows
                12 * BW
                12 * BW
                12 * BW
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                Comment


                  Second PB of the week although I think I'm going to be feeling it tomorrow. Might have had another 5/7.5kg in me but it wouldn't have been pretty at all

                  Back Squats
                  10 * 20kg
                  6 * 60kg
                  4 * 80kg
                  2 * 100kg
                  1 * 120kg
                  1 * 140kg PB
                  1 * 150kg New PB (may have been some rounding involved)
                  5 * 120kg
                  5 * 110kg
                  5 * 110kg

                  Dumbbell Seated Shoulder Press
                  8 * 20kg
                  8 * 20kg
                  8 * 20kg
                  8 * 20kg

                  Band assisted chins
                  8 * BW * 4 sets

                  Lumberjack Press
                  Bar +17.5kg * 12 * 4 sets

                  T-Bar Row
                  Bar +42.5kg * 12
                  Bar +32.5kg * 12
                  Bar +32.5kg * 12
                  Bar +32.5kg * 12
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                    Dumbbell Incline Bench Press
                    10 * 22.5kg
                    10 * 27.5kg
                    10 * 27.5kg
                    10 * 27.5kg
                    8 * 27.5kg + 2 assisted

                    Chest Supported Dumbbell Row
                    10 * 27.5kg
                    10 * 30kg
                    10 * 30kg
                    10 * 30kg
                    10 * 30kg

                    Reverse Lunges
                    10 per leg * BW * 5 sets

                    Dumbbell Push Press
                    10 * 15kg
                    10 * 15kg
                    10 * 12.5kg
                    10 * 12.5kg

                    Close Grip Lat Pulldown
                    10 * 52.2kg * 4 sets

                    Bulgarian Split Squats
                    8 per leg * BW * 4 sets
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                    Comment


                      Still feeling a little stiff and sore from the sessions during the week, so probably not my most productive session.

                      Squat
                      10 * 20kg
                      8 * 50Kg
                      6 * 90kg
                      6 * 115kg
                      6 * 115kg
                      6 * 115kg

                      Single arm floor press
                      12 * 20kg
                      10 * 22.5kg
                      10 * 27.5kg
                      10 * 27.5kg
                      10 * 27.5kg

                      Single arm high pull
                      12 * 15kg
                      10 * 20kg
                      10 * 20kg
                      10 * 20kg
                      10 * 20kg

                      Goblet Reverse Lunges
                      10 per leg * 15kg * 4 sets

                      Press Ups
                      15 * BW
                      15 * BW

                      Inverted Rows
                      15 * BW
                      15 * BW
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                      Comment


                        You're a PB machine! Keep it up.

                        Wouldn't worry about the possible slight rounding of your back on the squat PB. True max attempts won't ever look pretty.

                        Comment


                          Originally posted by Lurker23 View Post
                          You're a PB machine! Keep it up.

                          Wouldn't worry about the possible slight rounding of your back on the squat PB. True max attempts won't ever look pretty.
                          Cheers, easy to get PBs when the weights are low enough

                          Haven't deadlifted properly in months, planning to get back to it this week and then aim for 227kg (500lb) as my next PB on the trap bar. If I hadn't had the enforced break I'd be past it by now I think. Presuming it's going ok, I'm going to start straight bar deadlifting as well.

                          It'll be interesting to see how much the weight drops from trap bar / straight. I believe it's generally in the 20-25% range but it's not prescriptive.

                          After that it's just about keeping the numbers progressing.

                          Currently at
                          1.05 *bodyweight bench (100kg)
                          1.58 *bodyweight squat (150kg)
                          2.22 *bodyweight deadlift (trap bar) (211kg)

                          Apparently a "reasonable" weight would be
                          1.5 *bodyweight bench - 42.5kg increase on PB (42.5% increase)
                          2.0 *bodyweight squat - 40kg increase on PB (27% increase)
                          2.5 *bodyweight deadlift - 26.5kg increase on PB (13% increase)**

                          ** Trap bar deadlift only, if I lose 25% on straight bar then I need to add 79.5kg (43% increase)

                          Being honest, with the exception of the trap bar deadlift I'll be very surprised if I hit any of those numbers this year. I'll keep plugging away and trying to increase my lifts but there are some significant increases there.

                          I'm also planning to do a bit of a cut over the next 4-6 weeks. The one area that I've really struggled on for the last year is discipline on my diet. I go great for a couple of weeks or even months and then lose the run of myself I love food, and I love bad food.

                          My weight is back up to around 94/95kg depending on the scale I step on, and while I'm a far healthier 94/95kg it still means that it hasn't moved at all since the initial purge. While I've gained muscle, I'm still carrying a significant amount of fat so I'm going to embark (discipline dependant) on this cut to see if I can make some quick and noticeable changes.
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                            great lifting.

                            I'm getting back to lifting probably this week (when the pain subsides from everywhere below my neck) and your targets (and pretty much current lifting) are far higher than mine.

                            I'll be "happy" when/if I get to 1x bench, 1.75x squat, 2x DL.

                            Keep kicking up the heavy weights while shifting the bodyweight and you'll fly through those targets though!

                            Comment


                              Originally posted by Iago View Post
                              Cheers, easy to get PBs when the weights are low enough

                              Haven't deadlifted properly in months, planning to get back to it this week and then aim for 227kg (500lb) as my next PB on the trap bar. If I hadn't had the enforced break I'd be past it by now I think. Presuming it's going ok, I'm going to start straight bar deadlifting as well.

                              It'll be interesting to see how much the weight drops from trap bar / straight. I believe it's generally in the 20-25% range but it's not prescriptive.

                              After that it's just about keeping the numbers progressing.

                              Currently at
                              1.05 *bodyweight bench (100kg)
                              1.58 *bodyweight squat (150kg)
                              2.22 *bodyweight deadlift (trap bar) (211kg)

                              Apparently a "reasonable" weight would be
                              1.5 *bodyweight bench - 42.5kg increase on PB (42.5% increase)
                              2.0 *bodyweight squat - 40kg increase on PB (27% increase)
                              2.5 *bodyweight deadlift - 26.5kg increase on PB (13% increase)**

                              ** Trap bar deadlift only, if I lose 25% on straight bar then I need to add 79.5kg (43% increase)

                              Being honest, with the exception of the trap bar deadlift I'll be very surprised if I hit any of those numbers this year. I'll keep plugging away and trying to increase my lifts but there are some significant increases there.

                              I'm also planning to do a bit of a cut over the next 4-6 weeks. The one area that I've really struggled on for the last year is discipline on my diet. I go great for a couple of weeks or even months and then lose the run of myself I love food, and I love bad food.

                              My weight is back up to around 94/95kg depending on the scale I step on, and while I'm a far healthier 94/95kg it still means that it hasn't moved at all since the initial purge. While I've gained muscle, I'm still carrying a significant amount of fat so I'm going to embark (discipline dependant) on this cut to see if I can make some quick and noticeable changes.
                              I would expect your squat should be somewhere around 170 because there is a lot of transfer between the trap bar DL and back squat. Straight bar DL is a different animal. Keep up the great work.

                              Comment


                                Originally posted by Iago View Post
                                the
                                1.05 *bodyweight bench (100kg)
                                1.58 *bodyweight squat (150kg)
                                2.22 *bodyweight deadlift (trap bar) (211kg).
                                Nice lifts. 500lbs on the trap bar isn't far off.

                                Comment


                                  Slight change of program, I'm going to try and get the weight down a bit over the next few months, so I'll be sacrificing some strength work in favour of higher rep training. I'll give a weekly weight update as well as the usual training log updates.

                                  Starting Weight: 96kg
                                  Aim: Lose 7kg
                                  Impact: Eat less, move more, lighter weights, lower breaks, higher reps

                                  Bench Press
                                  10 * 20kg
                                  10 * 50kg
                                  10 * 65kg
                                  10 * 65kg
                                  10 * 65kg

                                  One Arm Row
                                  12 * 22.5kg
                                  12 * 30kg
                                  12 * 30kg
                                  12 * 27.5kg
                                  12 * 27.5kg

                                  Mountain Climbs
                                  10 per leg * 5 sets

                                  Incline dumbbell bench press
                                  10 * 25kg
                                  10 * 25kg
                                  10 * 25kg
                                  10 * 25kg

                                  Chest Supported dumbbell row
                                  10 * 25kg
                                  10 * 25kg
                                  10 * 25kg
                                  10 * 25kg

                                  Jump Split squats
                                  10 per leg * BW * 4 sets
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                                    Trap Bar Deadlift
                                    10 * 70kg
                                    10 * 110kg
                                    10 * 130kg
                                    10 * 130kg
                                    10 * 130kg
                                    10 * 130kg

                                    Russian Twists
                                    16 * 10kg * 4 sets

                                    Band Assisted Chins
                                    8 * BW * 4 sets

                                    Band Assisted Dips
                                    8 * BW * 4 sets

                                    SIngle arm dumbbell squat press
                                    8 per arm * 12.5kg * 3 sets

                                    Explosive Step Ups
                                    8 per leg * BW * 3 sets

                                    Plank
                                    30 seconds * BW * 3 sets
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                                      Squats
                                      10 * 20kg
                                      6 * 70kg
                                      6 * 100kg
                                      6 * 122.5kg
                                      6 * 122.5kg
                                      6 * 125kg
                                      6 * 125kg

                                      Dumbbell Incline Press
                                      10 * 20kg
                                      10 * 20kg
                                      10 * 20kg
                                      10 * 20kg

                                      Chest Supported dumbbell row
                                      12 * 25kg
                                      12 * 25kg
                                      12 * 25kg
                                      12 * 25kg

                                      Jumping Split squats
                                      8 per leg * BW * 4 sets

                                      Kneeling One arm Shoulder Press
                                      8 * 12.5kg
                                      8 * 12.5kg
                                      8 * 12.5kg
                                      8 * 12.5kg

                                      Kneeling One arm pulldown
                                      8 * 24.9kg
                                      8 * 24.9kg
                                      8 * 24.9kg
                                      8 * 24.9kg
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                                        Bench Press
                                        10 * 20kg
                                        5 * 50kg
                                        5 * 75kg
                                        5 * 83kg
                                        5 * 80kg
                                        5 * 80kg
                                        5 * 80kg

                                        One Arm Row
                                        5 * 25kg
                                        5 * 40kg
                                        5 * 40kg
                                        5 * 40kg
                                        5 * 40kg

                                        Prowler
                                        Prowler+70kg 15 seconds on, 45 seconds off (10 minutes)

                                        Farmers Walk
                                        60 yards, 50kg per arm * 4 sets
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                                          Trap Bar Deadlift
                                          10 * 70kg
                                          10 * 110kg
                                          10 * 135kg
                                          10 * 135kg
                                          10 * 135kg
                                          10 * 135kg

                                          Russian Twists
                                          16 * 12.5kg * 4 sets

                                          Band Assisted Chins
                                          8 * BW * 4 sets

                                          Band Assisted Dips
                                          10 * BW * 4 sets

                                          Single arm dumbbell squat press
                                          8 per arm * 15kg * 3 sets

                                          Explosive Step Ups
                                          8 per leg * BW * 3 sets

                                          Plank
                                          45 seconds * BW * 3 sets
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                                            13/06/12
                                            Starting Weight: 96kg
                                            Aim: Lose 7kg

                                            20/06/12
                                            Weight: 93kg
                                            Weight Lost: 3kg
                                            % of Target: 43%

                                            An auspicious first week While I expect that the bulk of that loss is water and a realigning of my diet it's an encouraging start which will hopefully set me up well to lose the rest of the weight.

                                            I expect that my weight loss will drop to between .5 - 1kg a week on average from here on out, but with diet and training being right on spec I should hopefully get to my target weight before the summer is out.

                                            I'll need to lose 8/9kg to get to the overall 7kg weight loss that I'm looking for as I'm still hoping that I'll continue to build a little muscle while I'm doing so. That's why I'm still working at relatively high weights during the week (albeit at lower than before) and why I've added in a heavier session on a Sunday so I can try and maintain some strength while I'm dropping weight.
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                                              Bench Press
                                              10 * 20kg
                                              10 * 40kg
                                              10 * 65kg
                                              10 * 65kg
                                              10 * 65kg
                                              10 * 65kg (7+3 aided somewhat)

                                              One Arm Row
                                              12 * 22.5kg
                                              12 * 30kg
                                              12 * 30kg
                                              12 * 30kg
                                              12 * 30kg

                                              Mountain Climbs
                                              10 per leg * 4 sets

                                              Dumbbell Floor press
                                              10 * 22.5kg
                                              10 * 22.5kg
                                              10 * 22.5kg
                                              10 * 22.5kg

                                              High Pulls
                                              10 * 20kg
                                              10 * 20kg
                                              10 * 20kg
                                              10 * 20kg

                                              Dumbbell Reverse Lunges (off a step)
                                              8 per leg * 15kg * 4 sets

                                              Jump Squats
                                              15 * BW * 4 sets

                                              Knee Tucks
                                              10 * BW * 4 sets
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                                                For some reason I can't edit my previous posts in this thread but my last squatting session wasn't half as good as it looked, turns out that my 125kg were "very shallow" and the 122.5's I thought I was doing were actually 115kg according to my PT.

                                                Conversation came about because I was annoyed that I was "only" doing 120kg today and finding them tough. His response was to say that it was my best squatting day in his opinion and that there's a thin line between being driven to do more and being overly self-critical, no prizes for guessing which side of that thin line I come down on.

                                                He thinks I should be delighted to be doing 120kg with below parallel depth and a straight back, I think I should be doing 140kg with below parallel depth and a straight back I rarely come away from a session happy with my lifts as I always feel that I should be lifting more. I've no real science or reason behind that, just a gut feeling that I should be stronger or more capable than I am. I think he's used to clients that are back slapping themselves every time they add 0.5kg to a lift and I frustrate him with what he feels is negativity, but what I think is a burning drive to do more.

                                                Anyway, todays workout below

                                                Squats
                                                10 * 20kg
                                                6 * 70kg
                                                6 * 100kg
                                                6 * 120kg
                                                6 * 120kg
                                                6 * 120kg
                                                6 * 110kg

                                                Dumbbell Incline Press
                                                10 * 22.5kg
                                                10 * 22.5kg
                                                10 * 25kg
                                                10 * 25kg

                                                Chest Supported dumbbell row
                                                12 * 27.5kg
                                                12 * 27.5kg
                                                12 * 27.5kg
                                                12 * 27.5kg

                                                Jumping Split squats
                                                8 per leg * BW * 4 sets

                                                Standing Dumbbell Shoulder Press
                                                10 * 15kg
                                                10 * 17.5kg
                                                10 * 17.5kg
                                                10 * 17.5kg

                                                Wide Grip Lat pulldown
                                                10 * 52.9kg
                                                10 * 52.9kg
                                                10 * 52.9kg
                                                10 * 52.9kg

                                                One Leg Squats

                                                10 per leg * BW * 4 sets
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                                                Comment


                                                  Interesting conversation. I guess it's a question of reaching goals or enjoying the journey. It's hard to stay patient and in the moment but its important to mentally reward yourself for doing things right. As you learn to enjoy improving your body it should become a more positive experience for you. And yet a lot of people swear by strict goal setting....
                                                  ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                  Comment


                                                    Originally posted by V for Vendetta View Post
                                                    Interesting conversation. I guess it's a question of reaching goals or enjoying the journey. It's hard to stay patient and in the moment but its important to mentally reward yourself for doing things right. As you learn to enjoy improving your body it should become a more positive experience for you. And yet a lot of people swear by strict goal setting....
                                                    Aye, I think it's pretty fundamental really.

                                                    If you enjoy what you're doing, you'll do more of it and you should therefore get better at it. However you could just get better at doing the same thing over and over and that might not get you to what you're looking for.

                                                    For example, if I ran 10k every day I'd get very good at running 10k, but I wouldn't necessarily get any better at sprinting 100 metres, or running a marathon. I would definitely not get any better at lifting heavy things and putting them back down again

                                                    So you need to have a goal to work towards, and ideally you have something you enjoy doing that can help you reach that goal.

                                                    I enjoy the banter of the gym and the people that are in there training at the same time I am, for me it's very like the team mentality of competitive sports that I enjoyed for so long and therefore I'm in a comfort zone with it. I hate going to the gym on my own, and I don't push myself hard enough when I do, so it's a good solution for me.

                                                    When I say I'm unhappy it's not with the training itself but rather with my own view of where I should sit in the greater scheme of things, i.e. "at the top"

                                                    So when I see someone lifting heavier than I am it irritates me. I may never have had a goal to lift that weight but now I want to. It's not even that I want to beat them as an individual, it's more that I want to push myself on. Even when I have surpassed them I still get annoyed with myself that I can't do more.

                                                    So six months ago I was annoyed that my 1RM on the squat was only 130kg, this week I was annoyed that I wasn't doing sets of 6 reps at 130kg. Whatever number I hit, it will be history and something that should be higher. It's the same with everything in my life to be honest, once I've achieved something it's done and I'm questioning why I didn't achieve more and pushing myself to beat that achievement the next time around.


                                                    Sorry for the rambling, but it's hard to put it into words sometimes when it's all based on gut feeling and partial sub conscious thought processes.
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                                                    Comment


                                                      For me it's about what my real end goal is and not the specifics of the process to get there.

                                                      I don't care what I lift, what times I record. I want to look like and even more importantly be in awesome shape so I can do lots of physical things well. I'll never excel or be the best at any sport and I don't want to be. I have a life outside of physical accomplishments and being fit and healthy is the foundation for that life NOT my purpose in life. If lifting 120kg well and with good form has you looking and feeling good and leaves you with enough energy to do all the other stuff in your life then it's enough.

                                                      Let the gym monkey have his 140kg and the king of the gym title you're too busy living.
                                                      ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                      Comment


                                                        Originally posted by V for Vendetta View Post
                                                        For me it's about what my real end goal is and not the specifics of the process to get there.

                                                        I don't care what I lift, what times I record. I want to look like and even more importantly be in awesome shape so I can do lots of physical things well. I'll never excel or be the best at any sport and I don't want to be. I have a life outside of physical accomplishments and being fit and healthy is the foundation for that life NOT my purpose in life. If lifting 120kg well and with good form has you looking and feeling good and leaves you with enough energy to do all the other stuff in your life then it's enough.

                                                        Let the gym monkey have his 140kg and the king of the gym title you're too busy living.
                                                        Absolutely, and that's exactly how it should be.

                                                        Don't get me wrong, I don't want to lift 140kg because someone else does it. I want to lift it because I haven't been able to before. As soon as I have lifted it I'll forget about it, and I'll be straining for the next level. In theory at least.

                                                        In reality I don't actually care all that much. Like you my main reason for going down this path was because I was unfit and unhealthy. I didn't and don't care what others thought, I cared about what I thought and felt. I have no interest in being king of the gym but I do have an interest in maintaining a body that will allow me to live a long and hopefully happy life. Lifting heavy weights is currently one the ways that I achieve this, but if I was told tomorrow that I could never lift a weight again I wouldn't miss it for a second.

                                                        That being said, for as long as I am lifting weights I constantly want to be lifting more than I did before. I want to be further advanced than I should be, I want to be ahead of the norms for my stats. Not because I want others to think that, but for my own warped sense of achievement

                                                        It's no different than when I play pool with my son, I don't care if I win or lose but I do care that every shot I make is the right shot and is played well. I'm never going to win a tournament, but that doesn't matter because my biggest competition is always with myself.
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                                                          Iago - love that you're addicted to it now.

                                                          It is amazing how competitive we get against absolute strangers, and even more importantly, how competitive you get against the guy you were 2 days previously.

                                                          Comment


                                                            So today is supposed to be my heavy bench day. I say supposed to be, because that's not quite the way it worked out. For whatever reason, be it upping the amount of training, benching 3 days ago or just generally one of those days, my bench today was pretty shit. Added in an extra farmers walk at the end out of frustration, but will work hard to make sure next week is better.

                                                            Bench Press
                                                            10 * 20kg
                                                            6 * 50kg
                                                            3 * 85kg (I'm not sure I'd even count one of these as a proper rep)
                                                            5 * 80kg
                                                            4 * 82kg (Just couldn't get the bar off me at all for the 5th)
                                                            5 * 80kg
                                                            5 * 80kg

                                                            One Arm Row
                                                            10 * 15kg
                                                            10 * 17.5kg
                                                            8 * 40kg
                                                            8 * 40kg
                                                            8 * 40kg
                                                            8 * 40kg
                                                            8 * 40kg

                                                            Prowler
                                                            Prowler+70kg 30 seconds on, 30 seconds off (10 minutes)

                                                            Farmers Walk
                                                            60 yards, 50kg per arm * 5 sets
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                                                              For the last 12 months I've been planning to get an iDxa Scan but was struggling to find the time in which to do it. Mellor posting his results a couple of weeks back finally prompted me to just take the time and get one done.

                                                              I have a stake in the ground now, and while I dread to think what it would have been 12 months ago, it doesn't make pretty reading even now.

                                                              Total Mass: 92.3kg
                                                              Tissue: 88.58kg
                                                              Bone: 3.07kg
                                                              Fat: 26.17kg
                                                              Muscle: 62.41kg

                                                              Overall BF%: 29.5%
                                                              Overall BF: 26.17kg

                                                              Android (abdomen/belly) BF%: 42.2%
                                                              Android (abdomen/belly) BF: 3kg
                                                              Android (abdomen/belly Muscle: 4.08kg

                                                              Gynoid (fat arse) BF%: 30.3%
                                                              Gynoid (fat arse) BF:4.36kg
                                                              Gynoid (fat arse) Muscle: 10.03kg

                                                              Arms BF%: 22.1%
                                                              Legs BF%: 22.9%


                                                              I would have sworn that my legs would have less BF than anywhere else but they're pretty on par with my arms. 7.3kg to go from my belly and arse, belly in particular still needs a huge amount of work obviously.

                                                              Mind you, by doing nothing more than cutting off my left leg (which I barely use) I could reduce my weight by 15kg in one fell swoop
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                                                                How much did it cost?

                                                                Wouldnt mind getting one myself.
                                                                Originally posted by ArmaniJeans
                                                                I like this heat - some proper music innit.
                                                                None of the 'black disabled lesbian warbling backwards' stuff that the other players inflicted on me.

                                                                Comment


                                                                  Originally posted by Starvin Marvin View Post
                                                                  How much did it cost?

                                                                  Wouldnt mind getting one myself.
                                                                  It was €95 in UCD. Probably seems a bit steep, but it was worth it in my view to have a clear picture of what's going on around your body.

                                                                  The last couple of weeks have seen me do a full health screening and now the iDxa screen so I have a baseline to work off moving forward.
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                                                                    What height are you Iago? Given all the lifting you're doing I'm suprised at how high your bf% is. Do you have a target for bf% and if so are you willing to share?

                                                                    I'm just under 93kg myself and 6'3" but I wouldn't be lifting anything like what you're doing. I'm guesstimating my bf% as 18% but your reading is making me reassess that.
                                                                    Last edited by V for Vendetta; 25-06-12, 18:25.
                                                                    ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                    Comment


                                                                      Originally posted by V for Vendetta View Post
                                                                      What height are you Iago? Given all the lifting you're doing I'm suprised at how high your bf% is. Do you have a target for bf% and if so are you willing to share?

                                                                      I'm just under 93kg myself and 6'3" but I wouldn't be lifting anything like what you're doing. I'm guesstimating my bf% as 18% but your reading is making me reassess that.
                                                                      I'm 5'7" or as close as doesn't make a difference. I can't say that I was hugely surprised, I did skinfolds a couple of weeks back and that was 23.5%. Skinfolds doesn't measure visceral fat (fat packed around the organs) so it was always going to be higher.

                                                                      6% (5.3kg) of fat around my organs is probably a little more than I expected and is definitely an eye opener, but I was expecting it to be higher than the skinfolds.

                                                                      I think the lifting is a separate thing altogether to be honest, I mean I've tonnes of fat to lose but I'm also carrying 62kg of muscle around with me. I think you can be very strong while also having a very high BF%

                                                                      I've always been of a stocky build, even at the peak of fitness and it runs in the family. I'm clearly still carrying way too much weight, so that will have to become part and parcel of my lifestyle going forward. My initial 7kg idea just won't cut it and it'll will probably need to be closer to 12kg in total to get to something approaching the right weight.

                                                                      As for target BF%, I came into this just wanting to feel better generally and feel a bit fitter than I did. According to iDxa, the mid range norm for my height/sex/age is around 20% so that's now my target. It's going to take a huge amount of work to get there, and it may well be beyond me, but I will give it a go.
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                                                                        Thanks for that. I think having a definitive baseline will be a great way to focus your mind. I'm sure you'll get there as long as you stay patient and experiment to find whatever combination of foods and eating habits works for you for the long term.
                                                                        ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                        Comment


                                                                          Originally posted by V for Vendetta View Post
                                                                          Thanks for that. I think having a definitive baseline will be a great way to focus your mind. I'm sure you'll get there as long as you stay patient and experiment to find whatever combination of foods and eating habits works for you for the long term.
                                                                          Thanks for the positive thoughts

                                                                          In truth I know the only one holding me back is myself, and really the big hurdle is my love of food, especially food that's bad for me.

                                                                          I have become much better, but I'll need to step that up again I think.
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                                                                            Meanwhile, I'll keep trying to lift heavy things

                                                                            Trap Bar Deadlift
                                                                            10 * 70kg
                                                                            10 * 100kg
                                                                            10 * 150kg
                                                                            10 * 150kg
                                                                            10 * 150kg
                                                                            10 * 150kg

                                                                            Russian Twists
                                                                            16 * 12.5kg * 4 sets

                                                                            Band Assisted Chins
                                                                            8 * BW * 4 sets

                                                                            Band Assisted Dips
                                                                            10 * BW * 4 sets

                                                                            Single arm dumbbell squat press
                                                                            10 per arm * 15kg * 3 sets

                                                                            Explosive Step Ups
                                                                            10 per leg * BW * 3 sets

                                                                            Plank
                                                                            45 seconds * BW * 3 sets
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                                                                              The main thing with the dxa scans is getting the first one to establish a base. With nothing to compare this to you won't see the progress you've made. I felt the same about my first scan in January of last year.

                                                                              Use this as a marker for the future and also for inspiration.
                                                                              Based on current numbers, losing 1kg at mass will roughly drop BF by 1%. That makes the whole idea of getting to a target more manageable. Break it up into smaller blocks. The idea of 2 months of strict diet to lose 6-10kg is pretty grim. But 4 weeks at the end of which you have a 2 week break from the diet can be a lot easier to stick to.

                                                                              Comment


                                                                                13/06/12
                                                                                Starting Weight: 96kg
                                                                                Aim: Lose 7kg

                                                                                27/06/12
                                                                                Weight: 92.1kg
                                                                                Weight Lost: 3.9kg
                                                                                % of Target: 56%

                                                                                Still aiming to get to this number first, once that's done I'll set a second target to work towards. Big slow down on weight loss this week, not unexpected but frustrating all the same. There is clearly a lot of weight there to be lost, but while I'm being diligent I'm obviously not yet working at optimal range for what I need.
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                                                                                  Bench Press
                                                                                  10 * 20kg
                                                                                  10 * 40kg
                                                                                  10 * 50kg
                                                                                  10 * 57.5kg
                                                                                  10 * 57.5kg
                                                                                  10 * 57.5kg

                                                                                  One Arm Row
                                                                                  12 * 22.5kg
                                                                                  12 * 32.5kg
                                                                                  12 * 32.5kg
                                                                                  12 * 32.5kg
                                                                                  12 * 32.5kg

                                                                                  Mountain Climbs
                                                                                  10 per leg * 4 sets

                                                                                  Dumbbell Floor press
                                                                                  10 * 22.5kg
                                                                                  10 * 22.5kg
                                                                                  10 * 22.5kg
                                                                                  10 * 22.5kg

                                                                                  High Pulls
                                                                                  10 * 20kg
                                                                                  10 * 20kg
                                                                                  10 * 20kg
                                                                                  10 * 20kg

                                                                                  Split Squats
                                                                                  10 per leg * BW * 4 sets

                                                                                  Jump Squats
                                                                                  15 * BW * 3 sets

                                                                                  Knee Tucks
                                                                                  12 * BW * 3 sets
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                                                                                    Squats
                                                                                    10 * 20kg
                                                                                    8 * 70kg
                                                                                    6 * 100kg
                                                                                    6 * 120kg
                                                                                    6 * 120kg
                                                                                    6 * 120kg
                                                                                    6 * 120kg

                                                                                    Dumbbell Incline Press
                                                                                    10 * 22.5kg
                                                                                    10 * 22.5kg
                                                                                    10 * 22.5kg


                                                                                    Chest Supported dumbbell row
                                                                                    10 * 30kg
                                                                                    10 * 30kg
                                                                                    10 * 30kg


                                                                                    Dumbbell Reverse Lunges
                                                                                    8 per leg * 15kg * 3 sets

                                                                                    Standing Dumbbell Shoulder Press
                                                                                    10 * 17.5kg
                                                                                    10 * 17.5kg
                                                                                    10 * 17.5kg
                                                                                    10 * 17.5kg

                                                                                    Wide Grip Lat pulldown
                                                                                    10 * 52.9kg
                                                                                    10 * 52.9kg
                                                                                    10 * 52.9kg
                                                                                    10 * 52.9kg

                                                                                    One Leg Squats

                                                                                    8 per leg * BW * 4 sets
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                                                                                      So heavy bench day rolled around again, and I guess there are two ways of looking at the session

                                                                                      Glass half full; I actually managed to do 3 good reps at 85kg, technically this is a PB and it's a lot better than last week was. It's also only the second time I've tried at that weight, and it was better than the last time so that's progress. My one arm row is up to 45kg as well so there's definitely progression there.

                                                                                      Glass half empty; Couldn't even complete one set at 85kg. Not only that but I then I only completed a single good set at 80kg without assistance (assistance might only be 2-3kg of pressure, but assistance all the same). It feels like (as always) I should just be able to do it, but I think I've reached a stage where brute force and ignorance isn't enough I'll need to work on improving technique as well as strength.

                                                                                      Overall I think one of the big lessons I've learned over the course of this training is that you have to earn every 1kg that you're trying to add to your lifts. You have a spurt at the start where you're probably starting lower than you're capable of and working up to the right number, but from there a single kilogram of additional weight can make you hit the wall completely. While my focus now is more on losing some more weight/fat rather than getting stronger, I'll still need to keep working at improving my strength and technique as I continue to train.

                                                                                      Bench Press
                                                                                      10 * 20kg
                                                                                      6 * 50kg
                                                                                      3 * 85kg (+2 assisted)
                                                                                      5 * 80kg
                                                                                      4 * 80kg (+1 assisted)
                                                                                      4 * 80kg (+1 assisted)
                                                                                      3 * 80kg (+2 assisted)

                                                                                      One Arm Row
                                                                                      10 * 25kg
                                                                                      6 * 45kg
                                                                                      6 * 45kg
                                                                                      6 * 45kg
                                                                                      8 * 45kg
                                                                                      8 * 45kg

                                                                                      No prowler or farmers walks in this gym, so finished with some tricep work

                                                                                      Lying Tricep Extension
                                                                                      8 * 20kg
                                                                                      8 * 30kg
                                                                                      8 * 35kg
                                                                                      8 * 35kg
                                                                                      8 * 35kg

                                                                                      Tricep Pulldowns
                                                                                      12 * 47.9kg * 4 sets
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                                                                                        Knee seized up after a warm up set of trap bar so changed the program around tonight. Definitely a quad/calf problem though, did a bit of foam rolling and it improved dramatically over the course of the hour.

                                                                                        Really should start foam rolling on a regular basis, but just don't have the time or inclination

                                                                                        Trap Bar Deadlift
                                                                                        10 * 70kg

                                                                                        First time doing rack pulls, took me about a set and a half to figure it out

                                                                                        Rack Pull
                                                                                        5 * 120kg
                                                                                        5 * 120kg
                                                                                        5 * 140kg
                                                                                        5 * 140kg

                                                                                        Russian Twists
                                                                                        16 * 12.5kg * 4 sets

                                                                                        Band Assisted Chins
                                                                                        8 * BW * 4 sets

                                                                                        Band Assisted Dips
                                                                                        8 * BW * 4 sets

                                                                                        Single arm dumbbell squat press
                                                                                        10 per arm * 12.5kg * 3 sets

                                                                                        Dumbbell Half Get Ups
                                                                                        10 per arm * 7.5kg * 3 sets

                                                                                        Plank
                                                                                        45 seconds * BW * 3 sets
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                                                                                          13/06/12
                                                                                          Starting Weight: 96kg
                                                                                          Aim: Lose 7kg

                                                                                          04/07/12
                                                                                          Weight: 91.8kg
                                                                                          Weight Lost: 4.2kg
                                                                                          % of Target: 60%

                                                                                          Not a great week for weight loss, I had a number of nights out entertaining so that was always going to have an impact on the scale. I'm away next week and will be entertaining again most nights, so my next weigh in will be the 18th July, but I don't want to guess how it will go
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                                                                                            Played 60 minutes of 11-a-side football last night for the first time since February.

                                                                                            Hurt everywhere this morning

                                                                                            Truncated session followed tonight as a result

                                                                                            Bench Press
                                                                                            10 * 40kg
                                                                                            10 * 60kg
                                                                                            10 * 60kg
                                                                                            10 * 60kg
                                                                                            10 * 60kg

                                                                                            One Arm Row
                                                                                            10 * 32.5kg
                                                                                            10 * 32.5kg
                                                                                            10 * 32.5kg
                                                                                            10 * 32.5kg

                                                                                            Mountain Climbs
                                                                                            10 per leg * 4 sets

                                                                                            Dumbbell Floor press
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg

                                                                                            High Pulls
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg
                                                                                            10 * 22.5kg

                                                                                            Medicine Ball Slams
                                                                                            9kg ball * 30 seconds * 4 sets
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                                                                                              Squats
                                                                                              10 * 20kg
                                                                                              10 * 50kg
                                                                                              6 * 90kg
                                                                                              6 * 120kg
                                                                                              6 * 120kg
                                                                                              6 * 120kg
                                                                                              6 * 120kg

                                                                                              Dumbbell Incline Press
                                                                                              10 * 25kg
                                                                                              10 * 25kg
                                                                                              10 * 25kg
                                                                                              10 * 25kg

                                                                                              Chest Supported dumbbell row
                                                                                              10 * 30kg
                                                                                              10 * 30kg
                                                                                              10 * 30kg
                                                                                              10 * 30kg

                                                                                              Dumbbell Reverse Lunges
                                                                                              8 per leg * 17.5kg * 4 sets

                                                                                              Standing Dumbbell Shoulder Press
                                                                                              10 * 17.5kg
                                                                                              10 * 17.5kg
                                                                                              10 * 17.5kg

                                                                                              Wide Grip Lat pulldown
                                                                                              10 * 57.6kg
                                                                                              10 * 57.6kg
                                                                                              10 * 57.6kg

                                                                                              One Leg Squats

                                                                                              10 per leg * BW * 4 sets
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                                                                                                13/06/12
                                                                                                Starting Weight: 96kg
                                                                                                Aim: Lose 7kg

                                                                                                17/07/12
                                                                                                Weight: 92.9kg
                                                                                                Weight Lost: 3.1kg
                                                                                                % of Target: 44%

                                                                                                Always going to be bad following a week of corporate entertaining dinners and drinks. Not to worry

                                                                                                First training session tonight in 11 days, feeling it already

                                                                                                Squats
                                                                                                10 * 20kg
                                                                                                6 * 70kg
                                                                                                6 * 120kg
                                                                                                6 * 120kg
                                                                                                2 * 130kg (should have been 4, but 3rd was shallow and had a lean forward so stopped)
                                                                                                5 * 110kg (dropped down to work on my back arch and try and improve my technique)

                                                                                                Dumbbell Incline Press
                                                                                                10 * 25kg
                                                                                                10 * 25kg
                                                                                                10 * 25kg

                                                                                                Chest Supported dumbbell row
                                                                                                10 * 30kg
                                                                                                10 * 30kg
                                                                                                10 * 30kg

                                                                                                Dumbbell Reverse Lunges
                                                                                                10 per leg * 15kg * 3 sets

                                                                                                Standing Dumbbell Shoulder Press
                                                                                                10 * 17.5kg
                                                                                                10 * 17.5kg
                                                                                                10 * 17.5kg

                                                                                                Wide Grip Lat pulldown
                                                                                                10 * 57.6kg
                                                                                                10 * 57.6kg
                                                                                                10 * 57.6kg

                                                                                                One Leg Squats

                                                                                                10 per leg * BW * 3 sets
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                                                                                                  Still suffering doms from Tuesday night, amazing how even a weeks break can leave you shaky after a session.

                                                                                                  Tight for time last night so had a bit of a truncated session

                                                                                                  Bench Press
                                                                                                  10 * 20kg
                                                                                                  6 * 50kg
                                                                                                  5 * 70kg
                                                                                                  5 * 70kg
                                                                                                  5 * 70kg
                                                                                                  5 * 70kg
                                                                                                  5 * 70kg



                                                                                                  Lying Tricep Extension
                                                                                                  6 * 35kg * 4 sets

                                                                                                  Tricep Pulldowns
                                                                                                  12 * 47.9kg * 4 sets

                                                                                                  Bicep Hammer Curls
                                                                                                  12 * 15kg * 4 sets

                                                                                                  Standing One Arm Dumbbell Shoulder Press
                                                                                                  15 * 12.5kg * 4 sets
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                                                                                                    Saturday

                                                                                                    Trap Bar Deadlift
                                                                                                    10 * 70kg
                                                                                                    10 * 100kg
                                                                                                    10 * 140kg
                                                                                                    10 * 140kg
                                                                                                    10 * 140kg
                                                                                                    10 * 140kg

                                                                                                    Russian Twists
                                                                                                    16 * 15kg
                                                                                                    16 * 15kg
                                                                                                    16 * 15kg
                                                                                                    16 * 15kg

                                                                                                    Barbell Walking Lunges
                                                                                                    8 per leg * 50kg
                                                                                                    8 per leg * 60kg
                                                                                                    8 per leg * 60kg
                                                                                                    8 per leg * 60kg

                                                                                                    Prowler
                                                                                                    20 seconds on, 40 seconds off * 10
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                                                                                                      Sunday

                                                                                                      Bench Press
                                                                                                      10 * 20kg
                                                                                                      10 * 50kg
                                                                                                      6 * 60kg
                                                                                                      5 * 70kg
                                                                                                      5 * 80kg
                                                                                                      5 * 80kg
                                                                                                      5 * 80kg

                                                                                                      One Arm Row
                                                                                                      5 * 45kg
                                                                                                      5 * 45kg
                                                                                                      5 * 45kg
                                                                                                      5 * 45kg

                                                                                                      Lying Tricep Extension
                                                                                                      10 * 25kg
                                                                                                      10 * 25kg
                                                                                                      10 * 25kg
                                                                                                      10 * 25kg
                                                                                                      10 * 25kg
                                                                                                      10 * 25kg

                                                                                                      Tricep Cable Pulldown
                                                                                                      10 * 20kg
                                                                                                      10 * 20kg
                                                                                                      10 * 20kg
                                                                                                      10 * 20kg

                                                                                                      Close Grip Bench Press
                                                                                                      6 * 50kg
                                                                                                      6 * 60kg
                                                                                                      3 * 63kg (fried)
                                                                                                      6 * 40kg
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                                                                                                        Monday

                                                                                                        Back Squat
                                                                                                        10 * 20kg
                                                                                                        10 * 70kg
                                                                                                        5 * 100kg
                                                                                                        5 * 120kg
                                                                                                        5 * 120kg
                                                                                                        5 * 120kg
                                                                                                        5 * 120kg

                                                                                                        Dumbbell Incline Bench Press
                                                                                                        8 * 30kg
                                                                                                        8 * 30kg
                                                                                                        8 * 30kg
                                                                                                        8 * 30kg

                                                                                                        Chest Supported Row
                                                                                                        10 * 32.5kg
                                                                                                        10 * 32.5kg
                                                                                                        10 * 32.5kg
                                                                                                        10 * 32.5kg

                                                                                                        Dumbbell Reverse Lunges (from step)
                                                                                                        16 * 15kg
                                                                                                        16 * 15kg
                                                                                                        16 * 15kg
                                                                                                        16 * 15kg

                                                                                                        Dumbbell Standing overhead press
                                                                                                        8 * 20kg
                                                                                                        10 * 15kg
                                                                                                        10 * 15kg

                                                                                                        Lat Pulldown
                                                                                                        10 * 57.6kg
                                                                                                        10 * 57.6kg
                                                                                                        10 * 57.6kg

                                                                                                        Split Squats
                                                                                                        16 * BW
                                                                                                        16 * BW
                                                                                                        16 * BW
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                                                                                                          Bench Press
                                                                                                          10 * 20kg
                                                                                                          10 * 50kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg
                                                                                                          5 * 65kg

                                                                                                          Tricep Extension
                                                                                                          6 * 30kg
                                                                                                          6 * 35kg
                                                                                                          6 * 35kg
                                                                                                          6 * 35kg

                                                                                                          Swiss Bar Close Grip Bench Press
                                                                                                          10 * Bar
                                                                                                          10 * Bar+20kg
                                                                                                          10 * Bar+30kg
                                                                                                          10 * Bar+30kg
                                                                                                          10 * Bar+40kg
                                                                                                          10 * Bar+40kg

                                                                                                          Seated Pully Rows
                                                                                                          12 * 63kg
                                                                                                          12 * 73kg
                                                                                                          12 * 70kg
                                                                                                          12 * 70kg
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                                                                                                            13/06/12
                                                                                                            Starting Weight: 96kg
                                                                                                            Aim: Lose 7kg

                                                                                                            24/07/12
                                                                                                            Weight: 91.1kg
                                                                                                            Weight Lost: 4.9kg
                                                                                                            % of Target: 69%

                                                                                                            Big drop from last week following week of training and getting the diet back on track from the week before. Still can't get under that 200lb mark (90.8kg) but inching closer
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                                                                                                              Due to an unscheduled calf problem, today became overhead press day. Oh the joys of it all!

                                                                                                              Barbell Overhead Press
                                                                                                              10 * 20kg
                                                                                                              10 * 30kg
                                                                                                              8 * 32.5kg
                                                                                                              8 * 37.5kg
                                                                                                              8 * 37.5kg
                                                                                                              8 * 37.5kg

                                                                                                              Band Assisted Chins
                                                                                                              8 * BW * 4 sets

                                                                                                              Seated Shoulder Hammer Dumbbell Press
                                                                                                              10 * 17.5kg * 5 sets

                                                                                                              Wide Grip Lat Pulldown
                                                                                                              10 * 54.7kg
                                                                                                              10 * 50kg
                                                                                                              10 * 50kg
                                                                                                              10 * 47.5kg
                                                                                                              10 * 47.5kg

                                                                                                              Face Pulls
                                                                                                              10 * (I've forgotten) * 3 sets (I think the weight was around 45kg, but I'm not sure. It was only an hour ago as well, shows how much attention I was paying)

                                                                                                              Press Ups

                                                                                                              10 * BW * 3 sets
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                                                                                                                Not the best session I've ever had today. I think I'm a little fatigued after a lot of sessions in a short period of time. Certainly felt like I was hitting a wall on the bench anyway. Technique was a bit all over the place as well, so whether I was distracted or if that too was just tiredness "shrug"

                                                                                                                I've also been losing weight obviously, so it's only natural that I would lose some strength alongside it or at least, not gain strength as I'm doing it. That could be a factor, although the weight loss has been minimal to be fair.

                                                                                                                I've lost around 5kg in the last 6 weeks. I was benching 80kg for 5 at 93kg and I'm down to 91kg now. So minimal enough and I think it's general fatigue rather than weight loss that has slowed me down. We'll see how next week goes anyway.

                                                                                                                Bench Press
                                                                                                                10 * 20kg
                                                                                                                10 * 50kg
                                                                                                                6 * 70kg
                                                                                                                5 * 80kg
                                                                                                                3 * 83kg (technique was crap, 3rd barely got up off my chest at all)
                                                                                                                4 * 80kg (+1 assisted. Was going fine until the 5th, couldn't get past the sticking point. Again technique to blame)
                                                                                                                5 * 80kg (much better set altogether)



                                                                                                                One Arm Row
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg
                                                                                                                5 * 45kg
                                                                                                                5 * 45kg
                                                                                                                5 * 45kg
                                                                                                                5 * 45kg

                                                                                                                Lying Full Stop Tricep Extension
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg
                                                                                                                10 * 25kg

                                                                                                                Tricep Cable Pulldown
                                                                                                                10 * 20kg
                                                                                                                10 * 20kg
                                                                                                                10 * 20kg
                                                                                                                10 * 20kg

                                                                                                                Prowler +80kg
                                                                                                                20 seconds on, 40 seconds off * 10
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                                                                                                                  Wide Stance Box Squat
                                                                                                                  10 * 20kg
                                                                                                                  6 * 60kg
                                                                                                                  5 * 90kg
                                                                                                                  5 * 100kg
                                                                                                                  5 * 100kg
                                                                                                                  5 * 90kg
                                                                                                                  5 * 90kg

                                                                                                                  Romanian Deadlifts
                                                                                                                  8 * 70kg
                                                                                                                  8 * 100kg
                                                                                                                  8 * 100kg
                                                                                                                  8 * 100kg
                                                                                                                  8 * 100kg

                                                                                                                  Ab Pulldown
                                                                                                                  12 * 53kg * 4 sets

                                                                                                                  Glute Ham Raise
                                                                                                                  10 per leg * 3 sets

                                                                                                                  Half Get Ups
                                                                                                                  10 per arm * 15kg * 3 sets
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                                                                                                                    13/06/12
                                                                                                                    Starting Weight: 96kg
                                                                                                                    Aim: Lose 7kg

                                                                                                                    31/07/12
                                                                                                                    Weight: 90.6kg
                                                                                                                    Weight Lost: 5.4kg
                                                                                                                    % of Target: 77%
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                                                                                                                      Bench Press
                                                                                                                      20kg * 10
                                                                                                                      40kg * 6
                                                                                                                      62.5kg * 3, 3
                                                                                                                      67.5kg * 3, 3, 3, 3, 3, 3

                                                                                                                      Close Grip Bench
                                                                                                                      35 * 6
                                                                                                                      45 * 6
                                                                                                                      50 * 6,6
                                                                                                                      55 * 6

                                                                                                                      Seated Pulley Row
                                                                                                                      43kg * 12
                                                                                                                      47kg * 12
                                                                                                                      52kg * 12
                                                                                                                      57kg * 12
                                                                                                                      63kg * 12

                                                                                                                      Lying Tricep Extension
                                                                                                                      25kg * 10, 10, 10, 10, 10, 10

                                                                                                                      Tricep Pulldown
                                                                                                                      47kg * 12
                                                                                                                      43kg * 12
                                                                                                                      37kg * 12

                                                                                                                      Face Pulls
                                                                                                                      47kg * 12
                                                                                                                      53kg * 12, 12
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                                                                                                                        Bench Press
                                                                                                                        20kg * 10
                                                                                                                        40kg * 10
                                                                                                                        60kg * 3
                                                                                                                        65kg * 3
                                                                                                                        70kg * 3
                                                                                                                        75kg * 3
                                                                                                                        80kg * 3
                                                                                                                        85kg * 3
                                                                                                                        87.5kg * 3
                                                                                                                        90kg * 1
                                                                                                                        95kg * 1
                                                                                                                        97.5kg * 1 (*tpb)
                                                                                                                        102.5kg * fail

                                                                                                                        *tpb: Hadn't planned on a test session but given how close I was to my 1RM I figured it would be a waste not to go for it Unfortunately it was a no go. Only tried the once, but I don't think any more attempts would have been successful.

                                                                                                                        However, "technically" the 97.5kg was a PB when compared to my bodyweight. My 100kg lift was 1.05 times bodyweight. The 97.5kg is 1.07 times bodyweight. Every percentage point counts

                                                                                                                        Generally happy that while I'm losing weight I seem to be holding strength on the whole. Granted I haven't lost a huge amount of weight, but as long as I can keep that up I'll be happy enough.

                                                                                                                        Lying Tricep Extension
                                                                                                                        35kg * 10, 10, 10, 10, 10, 10

                                                                                                                        Tricep Pull Down
                                                                                                                        15.9kg * 12
                                                                                                                        18.4kg * 12, 12

                                                                                                                        Seated Pulley Row
                                                                                                                        59.5kg * 12
                                                                                                                        66kg * 12, 8
                                                                                                                        59.5kg * 4
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                                                                                                                          Barbell Overhead Press
                                                                                                                          20kg * 10
                                                                                                                          40kg * 8
                                                                                                                          45kg * 8, 8, 8, 8

                                                                                                                          Band Assisted Chins
                                                                                                                          8 * BW * 4 sets

                                                                                                                          Lumberjack Press
                                                                                                                          Bar +15kg * 8, 12, 12, 12

                                                                                                                          T-Bar Row
                                                                                                                          Bar +30kg * 8, 12, 12, 12

                                                                                                                          Face Pulls
                                                                                                                          53.7kg * 15, 15, 15

                                                                                                                          Press Ups
                                                                                                                          BW * 15, 15, 15
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