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    #61
    Originally posted by Teddie View Post
    Just getting the bracing sequence down is going to be an achievement, I don't actually really understand what he wants from the book.
    I think he is breaking it right down to baby steps to explain everything going on, but in reality once you understand whats happening you brace yourself much more efficiently.
    Eg Core, Shoulders, Deep breath

    Comment


      #62
      I'm lost on the whole "pull your rib cage down" part?

      Comment


        #63
        Originally posted by LuckyLloyd View Post
        I LOVE Deadlifts! The ultimate no bullshit lift.

        But my coach rarely lets me train it. Training it often is frowned upon for numerous reasons and when it gets heavy you won't be able to sustain it.

        Keep trucking though. Once you're doing stuff regularly that's a good start.
        As someone who goes and does his own thing in the gym, including deadlifts, just wondering why it is frowned upon?

        Comment


          #64
          Never heard of DL being frowned upon to me honest, would be curious as to why it's frowned upon also?

          Comment


            #65
            Originally posted by Teddie View Post
            I'm lost on the whole "pull your rib cage down" part?
            As if you are trying to pull the front of your bottom rib down to your pelvis. You can't crunch it down as your glutes are tensed, but "trying to" will tense up your abs and core.
            Then take a deep breath into your belly (is with you diaphram) and it gets even tighter.

            Originally posted by brady23 View Post
            Never heard of DL being frowned upon to me honest, would be curious as to why it's frowned upon also?
            It was a bigger CNS load compared to other lifts, so it's easily over trained.
            Even intense DL cycles like Coan Phillipi only involve DLs once a week. Compare to Smolov for squats, or smolov jr for bench

            Comment


              #66
              Finished the book I was reading so will now get a chance to steam in supple leopard, looking forward to it. Backs wasn't as bad the next day but still annoying me so left out the dealifts today, gym was busy to couldn't get a rack for shoulder press.


              Bench:
              5x25, 5x30, 5x35, 5x40, 5x42.5

              regret not going for 45 at the last set, 42.5 felt quite easy which is a great signed.

              Squat:
              warm-up 10x20
              10x40, 10x45, 10x50

              Decided to go a bit ligher on the weight after last time. Really noticed the extra reps in my legs.

              Lunges:
              10x7.5, 10x7.5, 10x7.5

              Should really try and work in more lunges, love them.

              Dumbell shoulder press 8x6kgs, 8x6, 8x6.
              Later raises 8x4,8x4, 8x4

              3 sets, with no break. Wrecked by the end of it.

              Need to do some more cardio so going to aim for 2km in a quick time, rotating between sprints, walking and jogging.

              Comment


                #67
                Squats:
                10x20, 5x20, 5x20

                10x45, 10x50, 10x55, 10x40

                Was only going to do three but other stations busy at the time so did one extra set.

                Rack pulls:
                5x20, 5x20

                5x40, 5x45, 5x55

                Going to go back and try the full reps from now on I think. On Squats my depth is better and I've improved in maintaining a tight core as well so hopefully that should help my DL's.

                Shoulder Press:
                5x20, 5x25, 5x30, 5x35, 5x37.5

                Last set was a really struggle. barely managed to finished off the 5.

                Bench wasn't free to did

                Dumbell shoulder press 8x7kgs, 8x6, 8x6.
                Lateral raises 8x4kgs,8x4, 8x4

                Horrible by the last set, needed breaks at least every second rep for the lateral raises.

                Abs:
                8 crunches + 30/20/20 seconds front planks for 3 sets continuous.

                Wanted to do 30 seconds for each set of planks but body had a different idea.
                Last edited by Teddie; 21-01-14, 22:37.

                Comment


                  #68
                  Friday 24th:

                  Deadlift:
                  5x40, 5x45, 5x50


                  Went well I think, gym busy so where I set up was hard to get a recording so will try it next time.

                  Bench:
                  5x25, 5x30, 5x35, 5x40, 5x42.5

                  42.5 was alot harder than last time.


                  Dumbell shoulder raises 8kgs + Lateral raises 5 kgs 3sets.


                  Was limited on time and all the racks were being used so couldn't wait around for squats.

                  Comment


                    #69
                    I've done a few of the Supple leopard tests

                    Overhead Squat test: This would be a fail if there was a failure mark. Get about half way to parallel and the bar over my head starts coming forward.

                    Hip hinge test: My back turns into a U-shaped about half way down.

                    Comment


                      #70
                      Squat:
                      Warm-up 5x20
                      5x40, 5x45, 5x50,5x55, 5x60, 5x60, 10x40, 10x40

                      Looking back I think I over did it a bit! Trying to squat with feet pointed straight ahead which is quite different .

                      Shoulder Press:
                      5x25, 5x30, 5x30, 5x35, 5x35.

                      rack Pulls:
                      5x20
                      5x40, 5x60

                      Dumbell press + lateral raise
                      8x6kgs + 8x4kgs

                      Comment


                        #71
                        Got a good half an hour of recording air squats tonight. Realised that my normal squat is pretty terrible. Back folds forward very quickly and reaches nearly horizontal at the bottom of my squats. The bottom of my squat is always above parallel which isn't good either. With the new routine I'm hoping I'll have more time in the gym which I'll spend the weights doing a lot of stretches.

                        Comment


                          #72
                          Bench:
                          Warm-up: 5x20
                          5x30,5x35, 5x40

                          Squats:
                          Warm-up 5x20, 5x30
                          5x50,5x55,5x60

                          didn't get a chance to do a row.

                          Abs:
                          8 crunches + 30 seconds plank x 4.

                          10 minutes of stretching.

                          Comment


                            #73
                            Good session today. First time I've done some foam rolling before or even after a session. Great to not have to rush things as well. Only realised after I'd done squats that I wasn't meant to do them this session.

                            Squats:
                            warm-up 5x20, 5x30, 5x30

                            5x50, 5x55, 5x60

                            Press:
                            warm-up 5x20, 5x20

                            5x30, 5x35, 5x40

                            Hanging:
                            Didn't do pull down so instead just hung on a chin-up bar for a long as I could. About 15 seconds three times.


                            Abs:
                            crunches + 25 seconds plank x 3
                            Leg raises

                            Did my 1km as well. Really hate treadmills.

                            Comment


                              #74
                              Warm-up
                              .50km jog
                              Stretching
                              Foam rolling

                              Rack pulls:
                              warm-up 5x20, 5x20, 5x40
                              5x60

                              Can't seem to grasp the form for these at all.

                              Shoulder Press:
                              5x20, 5x20
                              5x35, 5x40, 5x40

                              Big struggle on the last set. Just about managed to finish it off.

                              Hanging:
                              Gonna to make more of an effort to move upwards from now on. Not sure I'll do very well though. Grip seems very weak.


                              Excercise bike:
                              first time on and didn't time it. Going to use this to replace my run at the end of my workout, need to work on my thigh strength so this should help.

                              Abs:
                              10x3 crunchs + 20 second planks

                              foaming rolling + stretching to finish off.

                              Comment


                                #75
                                6th Feb:

                                .50km jog, stretching than foam rolling.

                                Bench:
                                warm-up 5x20, 5x20, 5x20
                                5x30, 5x35, 5x40

                                Squats:
                                5x20, 5x30,5x35
                                5x50, 5x55, 5x60

                                10x40 with a narrow grip and only went down a small bit to target the thighs.

                                Dumbell row:
                                8x10, 8x10, 8x10


                                Exercise bike:
                                1min sitting down, 30 seconds standing up for about 10 minutes. Sitting up really kills the thighs.

                                Abs:
                                10 crunches + 25 second planks x 3.
                                Legs up.


                                Today:

                                gym was very busy to gave up on the idea Id get my regular routine down. Foam rolling and stretching.

                                Did lunges and step ups with 7.5kgs for awhile. Then did excercise bike for about 15 minutes with 30 seconds sitting down, 15 seconds standing up. Could barely walk getting off the bike.

                                Comment


                                  #76
                                  Did my first ever air squat to parallel this evening. Boom! Now I just need to do it with some weight on my back. In an effort to tidy up and maximise my time in the gym I'm going to plan my sessions before I go to the gym. Here's tomorrow's....

                                  5 mins Exercise bike
                                  5mins dynamic stretching
                                  5mins foam rolling
                                  - 1 min calves, 30 second each
                                  - 1 min hamstrings 30 seconds each
                                  - 1 min thighs, 30 seconds each
                                  - 1 min abductors, 30 seconds each
                                  - 1 min tennis ball on tight areas

                                  Deadlift:
                                  Warm-up 3x5
                                  1x5

                                  Press:
                                  Warm-up 3x5
                                  3x5
                                  Accessory:
                                  3x8


                                  Exercise bike 10mins
                                  30 seconds seated, 15 seconds standing

                                  Abs:
                                  Legs raises
                                  30 second planks x 3

                                  10 mins static stretching:
                                  2min hamstrings, 1 min each leg
                                  2min thighs, 1 min each leg,
                                  2mins adductor 1 min each leg
                                  2mins calves, 1 min each leg
                                  2mins hips, 1 min each leg


                                  It's not perfect, but a start. Over the next week I hope to get a good idea of what each stretch I'll use and improve on the abs routine with some research.

                                  Comment


                                    #77
                                    5 mins Exercise bike - done
                                    5mins dynamic stretching - done
                                    5mins foam rolling - done


                                    Rack pulls:
                                    Warm-up 5x20, 5x30, 5x30
                                    5x50, 5x50

                                    Forgot to record the first set so did a second. Looking at the video form seems much better than the last time I recorded.

                                    Bench:
                                    warm up 5x20, 5x20, 5x20
                                    5x40, 5x40, 5x40

                                    Only realise now that I was meant to do press. Weight felt fine, 5x42.5 up next.

                                    Hanging:
                                    15seconds x 3. Grip isn't great at all. Hand felt very raw after these.

                                    1/4 Squats:
                                    5x20
                                    5x50, 5x50, 5x50

                                    Had lots of time to waste so did some squats and only went down about a quarter of the way to hit the thighs.


                                    Exercise bike 10mins - failed, was in bits at about 8mins and pussied out. ugh.
                                    30 seconds seated, 15 seconds standing

                                    Abs: - failed
                                    Legs raises
                                    30 second planks x 3

                                    Only did 20 second planks

                                    10 mins static stretching - done

                                    Comment


                                      #78
                                      Don't throw in 1/4 squats imo! If you must, throw in additional core / cardio work but there's never any shame in breezing through your assigned lifts and calling it. If you stick at this you'll eventually dream of times where you wanted to do more.
                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                      Comment


                                        #79
                                        I did it before work so it was either extend it a bit more or go to work early, I think extending it will generally win that one. Although after today's workout maybe not! Need to brush up on my core exercise knowledge.

                                        Comment


                                          #80
                                          A:

                                          Exercise bike 5 mins - done
                                          Stretching 5 mins - done
                                          foam roller 5 mins - fail, they were all being used

                                          Squats:
                                          5x20, 5x20, 5x30, 5x30
                                          5x55, 5x60, 5x65

                                          Felt good. Need to record the next session.

                                          Hanging x 1 for 20 seconds, hanging x 2 for 15 seconds.

                                          Bench:
                                          5x20, 5x20, 5x20
                                          5x42.5, 5x42.5 5x42.5

                                          Amazed I managed this! Had to use the power rack and having to move the bench into it was a struggle. warm-up sets even felt like a battle. Somehow found the third set at 42.5 the easier one. Delighted at seeing the finish line urging me on probably.

                                          Barbell rows:
                                          8x20, 8x20, 8x20, 5x30, 5x20

                                          This was the first time doing the barbell variant so wanted to get the practice in.

                                          Bike:
                                          5km in 10:58mins

                                          No idea if I was just weak like a kitten or these bikes have some different resistance setting on them but I found this horrible. I tried to do the 30/15 seconds but when I first stood up I collapsed back down after 10 seconds and knew there was no way I could do it for 10 mins. So just grinded it out sitting down, much tougher than last time out.

                                          Abs:
                                          25 seconds planks x 3
                                          3x8 leg raises

                                          10 minute stretching - done

                                          Comment


                                            #81
                                            B:

                                            Exercise bike 5mins - failed - 3 mins. In a bit of a rush
                                            5 mins dynamic stretching - done
                                            5 mins foam rolling - done

                                            Rack-Pulls:
                                            5x20, 5x20, 5x30

                                            5x60

                                            Press:
                                            5x20, 5x20, 5x20

                                            5x40, 5x40, 5x40

                                            Boom! This felt good. Form was pretty solid as well up until the last few reps. Forearm was quite pretty wrecked after it, not sure if this is normal.

                                            Hanging:
                                            2x20, 1x15
                                            Hands were quite sore after press so this was tough.

                                            10mins exercise bike - 30 seconds standing/15 seated - fail!
                                            Couldn't even stand for 10 seconds without my thighs bursting into flames. Last about 5 minutes before packing it in.


                                            Abs:
                                            5x3 leg raises

                                            3 crunches + 20 second planks x 2.

                                            I think quality over quantity is best for the abs. Spending time concentrating on my breathing and keeping my abs engaged at all times.

                                            Comment


                                              #82
                                              Few alternations to this weeks schedule:

                                              A:
                                              3 mins Exercise bike
                                              5mins dynamic stretching
                                              5mins foam rolling
                                              - 1 min calves, 30 second each
                                              - 1 min hamstrings 30 seconds each
                                              - 1 min thighs, 30 seconds each
                                              - 1 min abductors, 30 seconds each
                                              - 1 min tennis ball on tight areas

                                              Bench:
                                              3x5 warm-up
                                              3x5 regular

                                              Squats:
                                              warm up 3x5
                                              Sets 3x5

                                              Pull ups:
                                              as many as possible./hang there for 20 seconds x 3.

                                              Exercise bike 5mins, 30secs seating/15 standing
                                              Dips:
                                              1, 1, 1
                                              Abs:
                                              3x3 crunches
                                              3x20second planks
                                              10 mins static stretch.


                                              B:
                                              3 mins Exercise bike
                                              5mins dynamic stretching
                                              5mins foam rolling
                                              - 1 min calves, 30 second each
                                              - 1 min hamstrings 30 seconds each
                                              - 1 min thighs, 30 seconds each
                                              - 1 min abductors, 30 seconds each
                                              - 1 min tennis ball on tight areas

                                              Deadlift:
                                              Warm-up 3x5
                                              1x5

                                              Press:
                                              Warm-up 3x5
                                              3x5

                                              Barbell Rows:
                                              3x8

                                              Exercise bike 5mins, 30secs seating/15 standing
                                              Dips:
                                              1, 1, 1
                                              Abs:
                                              3x3 crunches
                                              3x20 second planks
                                              10 mins static stretching



                                              Also, resistance band exercise mat should arrive this week so should benefit alot with my mobility by stretching most days.
                                              Last edited by Teddie; 16-02-14, 21:51.

                                              Comment


                                                #83
                                                A:

                                                3mins exercise bike - done
                                                5mins dynamic stretching - done
                                                5mins foam rolling - done

                                                Bench:
                                                5x20, 5x20, 5x20

                                                5x42.5, 5x42.5, 5x42.5

                                                Squat:
                                                5x20, 5x30, 5x40

                                                5x60, 5x65, 5x70

                                                10x40

                                                Hanging:
                                                25x3

                                                Exercise bike - 5 mins - 30sec standing 15 seated
                                                Extra few days really helped as managed this quite well.

                                                Abs: - failed No time to do them

                                                Dips
                                                1,1,1 - managed to do 3 in a row, then 2 and called it a day.

                                                Stretching 5 mins - done

                                                Comment


                                                  #84
                                                  Ugh, to long between sessions.


                                                  B:
                                                  5 mins exercise bike - done
                                                  5 mins foam rolling - done
                                                  5 mins stretching - done


                                                  B:
                                                  Deadlifts: 5x30, 5x30 5x40, 5x40

                                                  5x70, 5x70

                                                  No intention to do the second set but forgot to record the first one.

                                                  Shoulder Press:
                                                  5x20, 5x20, 5x20

                                                  5x42.5, 5x42.5, 5x42.5

                                                  took a longer than usually break for the last set but finished it.

                                                  Hanging
                                                  3x30 seconds

                                                  Getting eaiser, might actually try lifting myself up next time.


                                                  Exercise bike - 5km - done, to wrecked to stand up. Will just grind out 5km each time.

                                                  10mins stretching - done


                                                  Exercise mat arrived. Hoping to really push on now with the stretching and ab work.

                                                  Comment


                                                    #85
                                                    26/02/14:
                                                    30 mins stretching + foam rolling.

                                                    27/02/14

                                                    walked to gym so didn't do bike
                                                    foam rollling 5mins
                                                    stretching - 5mins

                                                    Bench:
                                                    5x20, 5x20, 5x20

                                                    5x45, 5x45, 5x45

                                                    Squat:
                                                    5x20, 5x30, 5x40

                                                    5x60, 5x60, 5x65

                                                    In the warm up legs felt very weak. Tried wider stance to help with depth but groins didn't felt like they had the strength to last so went narrower. Top of thighs didn't feel great either, 65 was a big struggle.


                                                    Rows:
                                                    5x20
                                                    5x30, 5x30, 5x30


                                                    Decide to skip bike for sake of legs.

                                                    Dips: 3,2

                                                    10mins stretching


                                                    Might skip stretching the day before Squats from now one.

                                                    Comment


                                                      #86
                                                      B:

                                                      walked to gym - done
                                                      5 mins foam - done
                                                      5 mins stretching done

                                                      Press:
                                                      5x20, 5x20, 5x20

                                                      5x45, 5x45, 3x45

                                                      My first failure I think.

                                                      Deadlifts:
                                                      5x30, 5x40, 5x40

                                                      5x60

                                                      Recorded all sets. Back still rounding at the bottom positions and doesn't remain straight. Also keep forgetting to keep my head neutral, end up looking straight ahead throughout the movement most of the time. It's now sore when I move my head right to about 3 o'clock.

                                                      Hanging x 25 seconds - must tougher on Press days as forearms get wrecked from that.

                                                      Lat pull down:
                                                      5x40, 5x30, 5x30

                                                      Started at 50 but it was to must. Machine only goes up increments of 10 which is a bit annoying.

                                                      Dips:
                                                      3,2,2

                                                      Stretching 10 mins.

                                                      Comment


                                                        #87
                                                        Every Sunday evening I generally spend time doing some air squats/deadlfits and record it to try and keep see any progress week-to-week. Looking at Lloyds post about his poor mobility I decided to expand it and keep track of more stuff. Will add in some shoulder/arm tests.

                                                        Hip hinge test = Get to near horizontal then collapse
                                                        Feet should length apart :
                                                        A) can you touch the ground? Yes
                                                        B) can you put your palm flat on the ground? No

                                                        Feet hip width apart:
                                                        A) can you touch the ground? Yes
                                                        B) Can you put your palms flat on the ground? No

                                                        Lying leg raise(L) = 60
                                                        Lying leg raise ( R ) = 60
                                                        Lying side ways leg raise (l) = 45
                                                        Lying sideways leg raise (R) = 45
                                                        Standing leg raises (L) = 70
                                                        Standing leg raises = 70
                                                        Standing side leg raise = 45
                                                        Standing side leg raise = 45


                                                        0 degress = legs lying on ground, 90 degrees would be horizontal with hip level*


                                                        *No idea if this actually accurate or anything but it's what I use.
                                                        Last edited by Teddie; 03-03-14, 10:15.

                                                        Comment


                                                          #88
                                                          Did 30-40 minutes of stretching on Saturday ad Sunday and a 10 minute yoga video.

                                                          03/03/14
                                                          3mins exercise bike - done
                                                          10mins foam rolling - done
                                                          10mins stretching - done

                                                          Squat:
                                                          5x20, 5x20, 5x40

                                                          Top of quad/hip felt weak in the bottom of the movement again so didn't want to push it to much by adding extra weight

                                                          5x40, 5x40, 5x40, 5x40, 5x40

                                                          Probably went a bit overboard there.


                                                          Bench:
                                                          5x20, 5x20, 5x20

                                                          5x47.5, 5x47.5, 5x47.5

                                                          50's up next, feel good to be reaching that small milestone.


                                                          Barbell Rows:
                                                          5x35, 5x35, 5x35

                                                          Keeping forgetting I should be aiming for 8 reps here. Need to look up how to do this properly as well.


                                                          Dips:
                                                          4, 3, 2

                                                          Was shattered after this. Might look into running again on none gym days to get the cardio in. Generally don't eat before work-outs so I struggle with energy by the end.

                                                          Comment


                                                            #89
                                                            Was wrecked yesterday but got about 20 minutes of stretching in.

                                                            Today:
                                                            Fairly wrecked today as well.

                                                            5 mins exercise bike
                                                            10mins foaming
                                                            10mins stretching

                                                            Deadlifts:
                                                            5x30, 5x40, 5x40, 5x40

                                                            Placed the bar on a 10kg plate but my lower backs still rounds at the bottom of the movement.

                                                            5x60, 5x60

                                                            Used a 15kg plate to this time to increase the height and it seemed to help a lot. Looked a lot better when I recorded the second set.

                                                            Press:
                                                            5x20, 5x20, 5x20

                                                            5x45, 5x45, 3x45

                                                            This was horrible from 1st rep to last. Took ages on each rep to get the bar up, the last rep on my 2nd set took about half an hour to reach the top.

                                                            Hanging 40 secs, 20 secs

                                                            Dips:
                                                            2

                                                            Stopped after that, didn't see much point trying to just get 1 rep for the next set. Pull down machine was constantly being used as well.

                                                            Exercise bike:
                                                            20/10 secs standing/seating

                                                            Knew I wouldn't manage 30/15. Quads felt this for awhile after.

                                                            10mins stretching


                                                            Quads are very tight and need a lot of work - then again, what doesnt.

                                                            Comment


                                                              #90
                                                              Quads very sore yesterday so took it easy on the stretching, small bit of tennis ball over them was about it. I also notice my calves are very sore after foaming rolling/tennis balling so I've decided not to do that pre-workout from now on.

                                                              Today:
                                                              walked to gym so skipped bike

                                                              5 mins foam rolling.
                                                              5 mins stretching

                                                              Bench:
                                                              5x20, 5x20, 5x20

                                                              5x50, 5x50, 5x50

                                                              50kgs, pretty chuffed with that. Probably would have struggled with an extra rep so jumps will slow down soon.

                                                              Squats:
                                                              5x20, 5x40, 5x40

                                                              5x60, 6x60, 5x40


                                                              I used some mats and put them under my ankles to get better depth. Worked well but still the same problem with the top of my left quad. I think it's a tightness problem, felt like it was going to tear at the bottom which isn't good. Won't be doing squats until Wednesday so I'm hoping lots of stretching until then and I'll be okay. If not will just change squats to something else for a short time.


                                                              Rows:
                                                              5x20
                                                              8x30, 8x30, 8x30



                                                              Dips
                                                              4,2,1

                                                              10mins stretching

                                                              Comment


                                                                #91
                                                                Pretty sure I figured out the problem I have in my thigh is a slight quad strain. Regret doing those extra sessions and stretches now.

                                                                Comment


                                                                  #92
                                                                  5 mins exercise bike

                                                                  10mins foam rollin
                                                                  5 mins stretching

                                                                  Press:
                                                                  10x20, 10x20, 10x20

                                                                  10x30, 10x30, 6x30

                                                                  Bench:
                                                                  10x20, 10x20, 10x20

                                                                  10x35, 10x30, 10x30, 10x20

                                                                  Tricep pull down
                                                                  10x20, 10x20,

                                                                  Flies:
                                                                  10x10, 10x10


                                                                  Found the extra reps and lower weight a lot tougher than I thought. Arms were wrecked after it. Very enjoyable. Might not have any real benefit but certainly feels a lot better leaving the gym sore!

                                                                  Comment


                                                                    #93
                                                                    5mins exercise bike

                                                                    20mins foam rolling
                                                                    5mins stretching

                                                                    deadlifts
                                                                    5x30, 5x30, 5x40, 5x40

                                                                    5x70

                                                                    Couldn't record it so not sure what it was like. Still difficult to stay in position when starting though.

                                                                    Rows
                                                                    5x20, 8x20
                                                                    8x25, 8x25, 8x25

                                                                    Pull Down:
                                                                    8x40, 8x40, 8x40


                                                                    Going to try my moblilty tests today and will get and idea warming up how my leg is. Also purchased a chin up bar so really looking forward to working on those.

                                                                    Comment


                                                                      #94
                                                                      Originally posted by Teddie View Post
                                                                      Hip hinge test = Get to near horizontal then collapse
                                                                      Feet should length apart :
                                                                      A) can you touch the ground? Yes
                                                                      B) can you put your palm flat on the ground? No

                                                                      Feet hip width apart:
                                                                      A) can you touch the ground? Yes
                                                                      B) Can you put your palms flat on the ground? No

                                                                      Lying leg raise(L) = 60
                                                                      Lying leg raise ( R ) = 60
                                                                      Lying side ways leg raise (l) = 45
                                                                      Lying sideways leg raise (R) = 45
                                                                      Standing leg raises (L) = 70
                                                                      Standing leg raises = 70
                                                                      Standing side leg raise = 45
                                                                      Standing side leg raise = 45


                                                                      0 degress = legs lying on ground, 90 degrees would be horizontal with hip level*


                                                                      *No idea if this actually accurate or anything but it's what I use.

                                                                      13/03/14:
                                                                      Hip hinge test = Get to near horizontal then collapse
                                                                      Feet should length apart :
                                                                      C) can you touch the ground? Yes
                                                                      D) can you put your palm flat on the ground? No


                                                                      Feet hip width apart:
                                                                      C) can you touch the ground? Yes
                                                                      D) Can you put your palms flat on the ground? No

                                                                      Found little difference in those ^.


                                                                      Active leg raise(L) = 75 degress
                                                                      Active leg raise ( R ) = 75 degrees
                                                                      Lying side ways leg raise (l) = 60 degrees
                                                                      Lying sideways leg raise (R) = 60 degrees
                                                                      Standing leg raises (L) = 75d
                                                                      Standing leg raises (r) = 75d
                                                                      Standing side leg raise (L) = 45degrees
                                                                      Standing side leg raise (R) = 45d


                                                                      Active leg raise feel much better an smoother. Others have improved and get lift higher but it's still a bit of a struggle to do it.

                                                                      Comment


                                                                        #95
                                                                        3 mins treadmill
                                                                        10 mins foaming
                                                                        5 mins stretching

                                                                        Decided to do it a bit different today again since I wouldn't be doing squats. Aiming to cap my rests at 30 seconds between each set.

                                                                        Bench:
                                                                        10x20, 10x20, 10x20
                                                                        10x30, 10x30, 10x30

                                                                        Was pretty much done after this. Didn't get to eat at all and trained at about 2pm so hoping that's the reason. Couldn't face into much more

                                                                        Dumbell press:
                                                                        8x8kgs, 8x8, 8x8

                                                                        5 mins:
                                                                        7kgs flies x 8
                                                                        5kgs tricep extension by 8.

                                                                        Did about 6 rounds I think, mainly did this to try do something somewhat productive before leaving

                                                                        10 mins stretching.

                                                                        Comment


                                                                          #96
                                                                          Away most of last week so only got to do stretches. Thinking at this stage I'll bite the bullet and switch to Stronglifts program. Progress has been very slow with flexibility and groin issues which came on again tonight.

                                                                          Squats:
                                                                          5x20, 5x20, 5x20, 5x20

                                                                          5x40,5x40, 5x40, 5x40, 5x40

                                                                          Problems again with left thigh. Might need to just see a physio at this stage.

                                                                          Press:
                                                                          5x20, 5x20, 5x20

                                                                          5x35, 5x35, 5x35, 5x35, 5x35

                                                                          Row:
                                                                          5x30, 5x30, 5x30, 5x30, 5x30

                                                                          Comment


                                                                            #97
                                                                            10 mins foam

                                                                            Abs:
                                                                            45 seconds each
                                                                            Flutter kicks
                                                                            Russian Twists
                                                                            Resverse Crunches

                                                                            Bench:
                                                                            3x5 push ups, 5x20

                                                                            5x40, 5x40, 5x40, 5x40, 5x40

                                                                            Rack pulls
                                                                            5x20, 5x40, 5x50

                                                                            5x70

                                                                            Pull downs
                                                                            5x20, 5x20, 5x20, 5x20, 5x20

                                                                            Did stretches between resting for the pulls downs

                                                                            Dips:
                                                                            6

                                                                            Stretching 10mins

                                                                            Comment


                                                                              #98
                                                                              Missed out on a 4 weeks of training with life getting in the way. Went 3 times last week and hopefully get another 3 sessions in next week and will get back into the swing of things again.

                                                                              Comment


                                                                                #99
                                                                                Monday 19th:

                                                                                10minutes foaming
                                                                                20 minutes stretching

                                                                                10Km cycle - this was horrible.

                                                                                Wednesday:
                                                                                10min foaming
                                                                                20mins streatching

                                                                                Sqauts
                                                                                5x5 @ 20kgs

                                                                                Bench:
                                                                                5x5 @ 40kgs

                                                                                5km cycle - worse than Monday, squats on the same day will make this very difficult so will keep it to 5km on squat days until I get better

                                                                                Friday:
                                                                                Racks Pulls:
                                                                                5x20, 5x60, 6x60

                                                                                5x80

                                                                                Press:
                                                                                5x20

                                                                                5x5 @ 30kgs

                                                                                Rows
                                                                                5x8 @ 30 kgs

                                                                                10km cycle - ugh.

                                                                                Comment


                                                                                  Today.

                                                                                  10min foaming
                                                                                  15 mins strecthing

                                                                                  Going to start stretching more after workouts, will probably be better when my muscles are warm. Although generally knackered by then so hopefully will stick to it.

                                                                                  Bench:
                                                                                  5x5 @ 45kgs

                                                                                  Squats:
                                                                                  5x20, 5x20

                                                                                  5x5 @ 30kgs

                                                                                  This are aids with mats under my feet to get better depth.

                                                                                  Pulldown:
                                                                                  3x8 @ 20kgs


                                                                                  Spin class on so couldn't do my cycle. Been trying to do chin-ups quite often at home. Can do about 3 in a row now. Also do a bit of abs on the bar.

                                                                                  Comment


                                                                                    10mins foam

                                                                                    5 mins stretching

                                                                                    8 crunches + 20second planks x3


                                                                                    Rack Pull:
                                                                                    5x20, 5x60, 5x60, 5x60

                                                                                    5x90

                                                                                    Grip was tough to keep at 90.

                                                                                    Press:
                                                                                    5x20

                                                                                    5x5 @ 35kgs

                                                                                    Last set felt pretty good. Getting back to where I was quite quickly hopefully.


                                                                                    Seated Row:
                                                                                    3x8 @ 20kgs

                                                                                    Struggled with the bent over rows last time. Seems to hit my biceps a lot more with the bent over rows.


                                                                                    10km cycle. Took 18 minutes not counting stoppages. Will start taking note of total time in future. horrible again.


                                                                                    15 mins stretching.

                                                                                    Comment


                                                                                      10 mins foaming

                                                                                      5 mins stretching

                                                                                      8 crunches x 25second planks x3.

                                                                                      Squats:
                                                                                      5x20, 5x20, 5x20

                                                                                      5x40 x 5

                                                                                      Stretched in between each set. Last set was a bit of a struggle.

                                                                                      Bench:
                                                                                      5x20

                                                                                      5x50. 5x47.5, 3x47.5, 5x40, 5x40

                                                                                      First failure on the bench, did it in style as well. After the first set at 50s I knew I'd have no chance finishing the 5 at that weight. Didn't think I'd be so bad at 47.5 either. Might start adding more weight and do more warm-ups. Left forearm went very tight after the first set, not sure if it's because I didn't do more warm-ups.


                                                                                      5km cycle - took 10 mins in total which was much better than before, still knackered by the end of it.

                                                                                      Going to do stretches tonight has had to leave.

                                                                                      Comment


                                                                                        Ended up doing outdoor activities on Saturday so I've been fairly wrecked since then and still am. A poor nights sleep and limited food meant I knew this wasn't going to be great..

                                                                                        10mins foaming

                                                                                        Rack Pulls:
                                                                                        5x20, 5x60, 5x60

                                                                                        5x80

                                                                                        Went lower on the bar. Seemed to floor me quite quickly.

                                                                                        Press:
                                                                                        5x20

                                                                                        5x5 @ 37.5kgs


                                                                                        Seated rows:
                                                                                        3x8 @ 25kgs


                                                                                        Did a bit of light stretching and left it at that.

                                                                                        Comment


                                                                                          10 mins foaming

                                                                                          Squats:
                                                                                          5x20 x 3

                                                                                          5x45 x5


                                                                                          Bench:
                                                                                          5x20, 5x20, 5x30

                                                                                          5x47.5 x 5

                                                                                          This was a lot easier than last time.

                                                                                          Pull down:
                                                                                          3x20 x8

                                                                                          Finally realised I can actually adjust the resistance of the bike.

                                                                                          5km at 28.6 km/h in 10:34. First time not stopping with being able to adjust the speed! Guessing in the spin world that's a fairly brutal time.

                                                                                          Comment


                                                                                            Yesterday:

                                                                                            Decided to give the 4th day a go with a metcon and cycle.

                                                                                            15 mins foaming
                                                                                            10 mins stretching.

                                                                                            Metcon:
                                                                                            Squats 10x8kgs DBs
                                                                                            Lunges 10x8kg DBs
                                                                                            5 push-ups

                                                                                            10 minutes and did 4 rounds I think. Lost count so it was either 4 or 5. Found the lunges very difficult and feeling it today. Something oddly very enjoyable about really pushing yourself.

                                                                                            10km cylce in 21m 50secs at an avg of 27.4 km/h. Very tough going after doing the squats and lunges.

                                                                                            Comment


                                                                                              I generally assume everything you post is a level and this log/ your HnF questions was no different but Im starting to wonder?

                                                                                              If it is a level you are either very very dedicated and/or a complete weirdo.

                                                                                              If its not, then what are you doing? This log seems all over the place? No direction. No real progression or planned progression?

                                                                                              Its not so much a log as a random assortment of things you decide to do, lift and move whenever you feel like it.

                                                                                              Edit to say: Its your log so I guess you can do what you want but spending all that time in the gym with no plan seems wasted or at the very very least, not optimal, and this from a guy who was asking about optimal fat loss.
                                                                                              Last edited by Theresa; 09-06-14, 10:05.
                                                                                              This may or may not be an original thought of my own.
                                                                                              All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                              The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                              Comment


                                                                                                erm...thanks?

                                                                                                Comment


                                                                                                  15mins foaming
                                                                                                  10 stretching


                                                                                                  Rack pulls:
                                                                                                  5x20, 5x30, 5x40, 5x60

                                                                                                  2x92.5

                                                                                                  Spectacular failure here.

                                                                                                  5x70
                                                                                                  5x75

                                                                                                  Press:
                                                                                                  5x20, 5x20

                                                                                                  5x40 x5


                                                                                                  Easier than I thought it would be. I have a feeling the next step up will be a difficult one though.

                                                                                                  Pull-ups:
                                                                                                  2, 1, 1

                                                                                                  10km cycle in 21m 35secs with avg 27.6km/h. Slight improvement on Saturday time wise. This felt a bit easier though and I did a better job of keeping a steady pace rather than a big fluctuation.

                                                                                                  Comment


                                                                                                    10 mins stretching

                                                                                                    Bench:
                                                                                                    5x20, 5x20, 5x30

                                                                                                    5x50x5

                                                                                                    Big difference from the last time I tried 50. Found it it quite easy until the last set. One of the few times on bench where the last rep of the last set would have been my last no matter what.


                                                                                                    Squats:
                                                                                                    5x20, 5x20, 5x30

                                                                                                    5x50x5

                                                                                                    This are strange. I find the first set as tough as the last. My left leg seems to be weaker as a really feel it there and right seems to have no problem.

                                                                                                    5x30x2

                                                                                                    Did these with no weights under my feet and record all sessions. Definitely a big improvement on before but my back still goes forward a bit to much I think. Not sure if it was the tiredness but having extra weight would be a struggle I think with out the weights under my feet.


                                                                                                    Bent over-row:
                                                                                                    8x30x3

                                                                                                    Should have upped the weight here. Still a struggle though, can see progress being slow in these.


                                                                                                    5km cycle in 9m 40secs at 31.1km/h

                                                                                                    I'll take that.

                                                                                                    Finished up with 15mins stretching,

                                                                                                    Comment


                                                                                                      Heavy drinking planned for Friday so won't make the gym Saturday so did a home metcon today

                                                                                                      Lunges (no weight) x 20
                                                                                                      crunches x8
                                                                                                      Push-ups x 10
                                                                                                      Hanging leg raises x 3
                                                                                                      pull-ups x 1

                                                                                                      4 rounds and did two leg raises before 15 mins time was up. Pull-ups soon turned to just getting as far up as I could. Last two leg raises were a big struggle and push-ups as well.

                                                                                                      Comment


                                                                                                        Friday 13th:

                                                                                                        foaming 10 mins
                                                                                                        stretching 5 mins

                                                                                                        Press
                                                                                                        5x40x5

                                                                                                        Rack Pulls:
                                                                                                        5x20, 5x20, 5x40, 5x40

                                                                                                        5x70
                                                                                                        5x70


                                                                                                        Find the second part of the movement, when you start dropping your hips, tough going on my hamstrings so will do a lot of hamstring stretches this week.

                                                                                                        Lat Pull down:
                                                                                                        8x25x5


                                                                                                        15mins stretching.

                                                                                                        Comment


                                                                                                          tuesday 17th:

                                                                                                          15mins rolling

                                                                                                          Bench:
                                                                                                          5x20,5x20, 5x35, 5x35

                                                                                                          4x55

                                                                                                          ugh. Thought I'd try push it but was terrible. Left wrist felt very uncomfortable at the top. Few issue with left arm at the bottom as well

                                                                                                          15x35
                                                                                                          10x35
                                                                                                          10x35

                                                                                                          Didn't see any point dropping to 50 so just went lighter weight for reps.

                                                                                                          Squat:
                                                                                                          5x20, 5x20, 5x20, 5x30, 5x30

                                                                                                          5x60x5

                                                                                                          Recorded these again so will take a look at them later. Look okay on the phone. Although not sure I was doing it correctly on the up movement. Will go back to this later.

                                                                                                          Bent over rows:
                                                                                                          5x20

                                                                                                          8x35x3


                                                                                                          5km Cycle - 10m 17secs.

                                                                                                          Comment


                                                                                                            With being able to squat well with the weights under my feet and being close to be able to do it without them I'll be starting stronglifts program today. Squats is one of the few movements I can do so might as well maximise that.

                                                                                                            Comment


                                                                                                              Squats:
                                                                                                              5x20x3
                                                                                                              5x40x3

                                                                                                              5x62.5x5

                                                                                                              5x40x2 with just shoes.

                                                                                                              Going to start squating with just shoes and nothing to elevate my feet now. Still not where I want to be depth wise and it will take a lot of warming up sets to get going as well but as it is my hamstrings aren't getting worked enough.

                                                                                                              Bench:
                                                                                                              5x20x3
                                                                                                              5x30x1

                                                                                                              5x52.5x5

                                                                                                              Barely got it finished. Last set was much much all arms and not much chest as well.

                                                                                                              Rows:
                                                                                                              5x20x2

                                                                                                              5x30x5

                                                                                                              First time doing the pendaly rows so took it easy with the weight.

                                                                                                              5km 9m 30secs with avg speed of 31.1km/h.

                                                                                                              15 mins stretching.

                                                                                                              Comment


                                                                                                                Had to go for bloods this morning so fasting + not having eaten in a while meant I'd take it easy enough for this session.

                                                                                                                10 mins foaming

                                                                                                                Squats
                                                                                                                5x20x3
                                                                                                                5x30x3
                                                                                                                10x40x3
                                                                                                                10x35x3

                                                                                                                Press:
                                                                                                                5x35x4.4

                                                                                                                Failed on the last one, this was meant to be an easy enough weight!

                                                                                                                Did about half an hour of stretching.

                                                                                                                Comment


                                                                                                                  10 mins foaming

                                                                                                                  Bench
                                                                                                                  10x20
                                                                                                                  5x20
                                                                                                                  5x30
                                                                                                                  5x35

                                                                                                                  5x55x2
                                                                                                                  4x55x1
                                                                                                                  5x55x2

                                                                                                                  Ugh, 3rd set was annoying. Wasn't sure I had the last rep in me so racked it. Then massaged forearms between the other two sets and finished did the full 5.

                                                                                                                  Squats:
                                                                                                                  5x20x3
                                                                                                                  5x30
                                                                                                                  5x40

                                                                                                                  5x65x5

                                                                                                                  Getting closer to parrell. Slight butt wink at the moment at the very bottom of the squat though.

                                                                                                                  Rows:
                                                                                                                  5x20

                                                                                                                  5x40x5

                                                                                                                  20 mins stretching.

                                                                                                                  Comment


                                                                                                                    Foaming 15mins

                                                                                                                    Squats:
                                                                                                                    5x20x3
                                                                                                                    5x30x2
                                                                                                                    5x40x1

                                                                                                                    5x67.5x5

                                                                                                                    Not the smoothest in the world. Only recorded the last set and the 3 reps didn't seem to keep the back straight at the bottom.

                                                                                                                    Press:
                                                                                                                    5x35x5

                                                                                                                    Easy.

                                                                                                                    Deadlift:
                                                                                                                    5x40x2

                                                                                                                    5x60

                                                                                                                    Meh, recorded it and not perfect. Head is far to high and not level with my back. Lower back cruves out at the bottom as well.


                                                                                                                    5km cycle took about 9m 50secs.

                                                                                                                    Comment


                                                                                                                      foam rolling - 15mins

                                                                                                                      Squats:
                                                                                                                      8x20x3
                                                                                                                      5x30x3
                                                                                                                      5x40x2

                                                                                                                      5x70x5

                                                                                                                      Felt pretty good all the way through. From memory it was a lot easier than 67.5.

                                                                                                                      Bench:
                                                                                                                      2x20x2
                                                                                                                      5x30x1

                                                                                                                      5x55x3
                                                                                                                      4x55x1
                                                                                                                      2x55x1

                                                                                                                      4th rep of the 4th set took bloody ages to get up, was very worried I wouldn't get it and without a spotter that would have been fun.

                                                                                                                      Rows:
                                                                                                                      5x20x2

                                                                                                                      5x45x5

                                                                                                                      Dips
                                                                                                                      2, 2


                                                                                                                      Stretches - 15mins

                                                                                                                      Comment


                                                                                                                        Making great progress, particularly with squats!

                                                                                                                        Comment


                                                                                                                          Originally posted by FeetMagic View Post
                                                                                                                          Making great progress, particularly with squats!

                                                                                                                          Cheers! Yea doing the squats every session makes a big difference. Also much better with the mobility now and can get to parallel now. Still a lot of improvements needed though but definitely feels I'm on the right track now with my Squats.

                                                                                                                          Comment

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