Dave's OptikaNET Log - "We can rebuild him!"

[OptikaNET]

Okay, let's start this ball rolling. Some of my workouts are still playing catchup from;

a) A period of inactivity
b) Recent injuries - particularly a problem with my core.
c) Lack of motivation making regular attendance a problem

I have recently completed a fat-loss phase losing a total of 16Kg of fat. My current weight is 71Kg and my Tanita Balance estimates my fat percentage as around 15%.

My stubborn bodypart has always been chest and it is, ironically, the part of me I most want to develop. At the moment I'm keen to create bulging shoulders, and that is a part I have tended to neglect in the past, so the weight I can use on shoulders is comparitively low. Additionally, since I do a lot of cycling (not specifically in a sports/exercise context, just in the sense of getting around cheaply!), I tend to leave legs until last and recently I have not been completing all my routines so legs have been a bit neglected too.

However, I'm starting to look a lot better in the mirror. My chest workout has started to enter a "working" phase rather than a catch-up phase and hopefully if I can keep up with regular workouts, then all my workouts will soon be in the "working" phase.

I've been a bit reluctant to start logging my weights on here because they are low compared to other people's, but everyone has to start somewhere, right? I'm hoping that if I lose motivation again, people on here can help me stay on track.

Here's to looking at a new body for 2012!!!

Kind Regards
Dave

[OptikaNET]

I was debating mentioning this or not, but it's relevant so I'll state it here.

I am recovering from a nervous breakdown which has left me in a state of depression for the last 8 years. Most recently I have been having sleep issues making me tired all the time and only active for six hours or so a day, and not continuous hours at that.

However, in November I took the decision to come off my antidepressants and found that the sleep issues were side effects of the medication. Now I'm starting to put my life back together and I'm much more active. It is only since stopping the antidepressants that I have been able to lose the excess weight and the self-esteem boost I get from looking in the mirror in the morning and seeing myself slim and watching my muscles (re)develop is beyond price.

Still, I have mood issues and in particular I have a short temper which I struggle to control. Things are steadily improving, but if I have snapped at your recently or if you have been a victim of my temper issues then I apologise.

I'm making these statements here because, (a) I think honesty is the only way to really tackle my issues, (b) I want to be understood and (c) I think exercise is vitally important in the management and treatment of Mental Health issues. There may be other people on this forum who are similarly having mood or depressive problems and I hope that by talking through these things together we can be of mutual benefit and support each other.

A healthy body is nothing without a healthy mind.

Kind Regards
Dave

[OptikaNET]

Okay, here goes:

Monday 16th April 2012
Chest Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Bench Press (Flat): 22Kg x 12, 22Kg x 12, 22Kg x 7, 20Kg x 10
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12

Supersetted With

Dumbell Flyes (Flat): 14Kg x 12, 14Kg x 12, 14Kg x 10, 14Kg x 8
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12

Dumbell Bench Press (Incline): 16Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12

Dumbell Flyes (Incline): 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12

Assisted Chest Dips Machine: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 12 (Bodyweight -41Kg)
Previous: 23Kg x 12, 23Kg x 10, 23Kg x 10, 23Kg x 10 (BW -54Kg)

Arms Workout:

Barbell Biceps Curl (Standing): 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 8
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12

Dumbell Biceps Curl (Seated) 14Kg x 12, 14Kg x 11, 12Kg x 12, 12Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 8, 10Kg x 8

Dumbell Hammer Curls (Seated, Brachialis): 10Kg x 12
Previous: 8Kg x 10

Cable Biceps Curls (Straight Bar): 18.75Kg x 12, 18.75Kg x 12, 21.25Kg x 9, 21.25Kg x 8
Previous: 16.25Kg x 12, 16.25Kg x 12, 16.25Kg x 12, 16.25Kg x 12

Supersetted With

Cable Triceps Pushdowns (Rope): 26.25Kg x 12, 28.75Kg x 12, 28.75Kg x 10, 28.75Kg x 10
Previous: 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12

Dumbell Triceps Extension (Standing): 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x12
Previous:

Triceps Pressups (Pushups): 8 Reps, 8 Reps, 8 Reps, 8 Reps
Previous: 8 Reps, 8 Reps, 8 Reps, 8 Reps

Forearms

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 12Kg x 12, 12Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 9Kg x 12, 9Kg x 12, 9Kg x 12, 9Kg x 12
Previous: 9Kg x 12, 9Kg x 12, 9Kg x 12, 9Kg x 12

The following two exercises are of my own invention to try and round-out the forearm workout (If anybody knows of an official exercise which works the forearms in this direction, please let me know, so far I have not found one.

The first exercise is performed standing upright with a dumbell in each hand, held with the thumb uppermost. The wrist is then rotated backwards without moving the rest of the arm (this means the thumb travels in an downwards motion, hence the name), and then returned to the rest position.

The second exercise is the reverse. Standing with dumbell in each hand, held with the thumb uppermost. The wrist is then rotated forewards without moving the rest of the arm (this means the thumb travels in an upwards motion, hence the name). This time the wrist is also turned outwards at the peak of the motion as this maximises the contraction of the forearm, then returned to the rest position.

Thumbs-Down Standing Dumbell Bends: 22Kg x 12, 22Kg x 12, 22Kg x 12, 22Kg x 12
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Thumbs-Up Standing Dumbell Bends: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

This was a great workout!!! Normally I would do Arms/Forearms on a seperate day to chest, but recently it has been convenient to merge them together as I have not been able to get to the gym five times a week.

Kind Regards
Dave

[OptikaNET]

Tuesday 17th April 2012
Back Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Machine Shoulder Press: 45Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12
Previous: 45Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 8

Dumbell Lateral Raises: 10Kg x 12, 10Kg x 12, 10Kg x 10, 10Kg x 8
Previous: 9Kg x 12, 9Kg x 12, 9Kg x 8, 9Kg x 8

Barbell Front Raises: 15Kg x 12, 15Kg x 12, 15Kg x 12, 17.5Kg x 12
Previous: 17.5Kg x 12, 15Kg x 12, 15Kg x 12, 15Kg x 12

Dumbell Bent-Over Deltoid Raise: 8Kg x 12, 8Kg x 12, 8Kg x 12, 8Kg x 12
Previous: 8Kg x 12, 8Kg x 12, 8Kg x 10, 8Kg x 8

Dumbell Shoulder Shrugs: 28Kg x 12, 28Kg x 12, 28Kg x 12, 32Kg x 10
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Back Routine

Machine-Assisted Pullups: 26Kg x 12, 26Kg x 12, 26Kg x 12, 26Kg x 10 (Bodyweight -45Kg)
Previous: 19Kg x 12, 19Kg x 12, 19Kg x 12, 19Kg x 10

Wide-Grip Cable Lateral Pull-Down: 40Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12
Previous: 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 12

Machine Seated Row: 80Kg x 8, 70Kg x 10, 70Kg x 10, 70Kg x 10
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 10, 60Kg x 10

Straight-Arm Cable Lateral Pulldowns: 15Kg x 12, 20Kg x 12, 20Kg x 12, 25Kg x 12
Previous: 15Kg x 12, 15Kg x 12, 15Kg x 12, 15Kg x 12
This is the exercise that I think caused my core injury last time, as a consequence I am quite frightened performing it that I will repeat the problem. Previously I did this exercise at around 35-40Kg, but I dialled it right down to 10Kg following my injury and now, as my confidence increases, I'm slowly increasing the weight but I'm really cautious as this exercise really engages the core for stability. This week it has made my core very sore but - I think - in a good way.

Machine Back Extension: 35Kg x 12, 35Kg x 8, 30Kg x 12, 30Kg x 12
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 12
Peformed with a straightforward "hinge" motion of the lower back, I used to perform this exercise using the full stack of around 90Kg. After the core injury I got a bit scared and dialled it back to around 20Kg. In recompense I changed the form I used for the exercise and I am currently doing it by curling my body downwards, as if trying to move one vertabra at a time (and engaging the core), and then straightening the spine by uncurling in reverse. This makes this exercise the equivalent of a sort-of inverse-crunch, engaging the erector spinae the full length of the back

Usually I would perform Back and Shoulders on seperate days but I was really keen to make sure I got all my workout in this week so I decided to double-up again, as I had with Chest/Arms. This was not as good a workout as Monday's, but I'm still playing catch-up on this one. Also, since this was the routine I was doing when I injured my core (and since I'm not sure which exercise caused the problem, or if it was all of them) I am being really cautious with the weights. I'd rather make slow progress, than stall altogether because of injury.

This is particularly noticeable on the Lat Pulldowns where I'm working around 40Kg whereas before I was working 60-70Kg (and in the past I've worked 90Kg and above). Because of this what I am using does not fully reflect what I'm capable of... but; slowly, slowly catchee monkey...

Still, I did increase the weights on most of the exercises this week so that is progress of a sort!

Kind Regards
Dave

PS: I forgot to mention that I also attended my first PoleFitness class of the year. I have had difficulties learning this artform because my excess weight and lack of upper body strength and forearm strength made this near impossible.

Now that I've lost weight and improved my muscle tone and strength, this has been easier and - although I lacked the skill to do this properly - hopefully over the coming weeks I'm going to get better.

Today's class included Shoulder Mounts, Handstands, and a variety of grips techniques. My core strength has improved which made some of the lifts easier.

[OptikaNET]

Wednesday 18th April 2012
Legs Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Hack Squats: 170Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 160Kg x 12, 160Kg x 12, 160Kg x 12, 170Kg x 12

Dumbell Lunges: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Machine Leg Extensions: 95Kg x 12, 95Kg x 12, 95Kg x 12, 95Kg x 12
Previous: 90Kg x 12, 90Kg x 12, 90Kg x 12, 90Kg x 12

Machine Hamstring Curls (Lying): 55Kg x 12, 55Kg x 13, 60Kg x 12, 60Kg x 12
Previous: 55Kg x 12, 55Kg x 12, 55Kg x 12, 55Kg x 12

Machine Calf Rotations (Unilateral): 40Kg x 12, 40Kg x 12, 45Kg x 12, 45Kg x 12
Previous: 35Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 12

I didn't have time to perform Abductor/Adductor or Glute exercises today. Will hopefully catch up with those this weekend.

Thursday 19th April 2012

Swimming (Social, Light) approx 1hr.

Kind Regards
Dave

[OptikaNET]

God! It took hours to post all that!!! Not sure I can do that every time!!!

Kind Regards
Dave

[OptikaNET]

I forgot to mention the PoleFitness class on Tuesday evening. I have amended Tuesday's entry to include this now.

Kind Regards
Dave

[Deviation]

Took you long enough to commit. ;)

[Chibuike]

Thanks for being refreshingly honest about your depression...it can be overcome through natural solutions (e.g. good fats). I hear you regarding the temper...I'm there too...feel sorry for the weights though...they are the frequent abuse victims of my anger.

[OptikaNET]

LOL!!! Poor weights!!! Still, they can take it... they have an "iron" constitution...

I used to find working weights was a good way of exorcising aggression but just recently it seems to make things worse. Especially when you have A***holes in the gym sitting on the bench of the only Lateral Pulldown machine in the gym and having a mobile phone conversation for 15 minutes.

I don't trust myself in those situations, so I have to go an get a member of gym staff to get them to move!!!

Kind Regards
Dave

[OptikaNET]

The problem with mental health issues is that society likes to "sweep them under the carpet". For this reason, more than any other, I find it necessary to be open about my problems because; (a) only by understanding my issues can people understand (and forgive?) my behaviour, and (b) only by making the public aware can changes in attitudes (and improvement in care would be nice!) occur.

Still, having said all that, I did wonder whether this post was the place to air these issues.

Kind Regards
Dave

[OptikaNET]

Forgot to mention:
Dumbells are made up to the relevant values and fixed, so weight includes bar. However; I only log the weight of each dumbell, rather than the combined weight for the pair; so exercises like Bench Press, Bench Flyes, Biceps Curls etc which use pairs of dumbells use a total weight of twice the value I record. (Exercises like Dumbell Pullovers etc use only a single dumbell and are recorded as such, many arm exercises I do unilaterally (especially forearms) so use one dumbell which is used for each side alternately).

Barbell exercises at the moment are using made-up barbells so weight includes the bar. When I do exercises with the olympic bar (which I'm not doing currently, but am working towards) I will log one side of the bar only and not log the bar itself.

Machines, obviously, log the weight of the stack and Assisted Pullups/Dips I'm logging bodyweight minus the assistance weight as noted.

Thus where, today, I log the use of 24Kg Dumbells for Decline Bench Press, the total weight I used was actually 48Kg.

Today was a bit of a strange mish-mash of catching-up (legs), extra sessions (chest), experimental exercises (Bench Press) and an injury...

I did my main leg workout on Wednesday, but I like to do some extra isolation work on abductors/adductors (adductors because they are not generally worked during a typical bodybuilding routine, but are important for leg-grips in PoleDancing, abductors because they are the opposite motion so cool to use in a superset) and Gluteals. I didn't have time for this on Wednesday, so decided to catch-up with these today.

However, this is only a 15 minute workout so, in order to justify the trip to the gym I decided to do a sneaky chest workout. I hadn't worked out my chest since Monday, so this was a five-day gap (rest) to chest and I thought, since chest was going well this week, I would keep the momentum going.

Now, I do to different Chest workouts, which I alternate as week 1 and week 2. So I thought if I could sneak my week two routine in today, then move next week's chest workout to the end of the week (eg Thursday or Friday) rather than the Monday then I'm getting the best possible workout in the time available. Alas this display of hubris was to be my downfall...

Saturday 21st April 2012
Chest (Alternate) Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Cable Crossovers: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 7, 17.5Kg x 8
Previous: 12.5Kg x 12, 12.5Kg x 12, 15Kg x 12, 15Kg x 12

Dumbell Bench Press (Decline): 24Kg x 12, 24Kg x 12 (with spot), 16Kg x 12 (inner) superset 16Kg x 12 (outer) (with spot), 16Kg x 12 (inner) superset 16Kg x 12 (without spot) - See explanation below
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Dumbell Flyes (Decline): Not Done
Dumbell Pullovers (Straight Arm): Not Done
Machine Pec Deck (Flyes): Not Done

Some explanation is in order here:
My form on Crossovers is quite poor, because it's not an exercise I'm used to, so I've been using a low weight (12.5Kg) to (a) prevent injury and (b) improve technique. Last time I performed this exercise, after two sets with the low weight I felt confident enough to increase it to 15Kg and the next two sets went without problems. So, being a little overconfident, I increased the weight this week to 17.5Kg. As it transpired this was fine as a working weight, but my wrists and forearms were not strong enough to actually pull the cables into a working position. Hence I wrenched my right forearm quite badly when attempting to do so. Ignoring this I soldiered on and made matters worse getting into position for my second set.

Then I got wise to the problem and got a spotter to help me into position for the next two sets (which went a lot better as a result). But now I had hurt my right forearm and it was starting to hurt - a pain that only got worse as I continued....

Now, next in my routine was Decline Bench Press with Dumbells. As I stated at the start of this log, all my weights had started deliberately low because of injury fears. But Chest has been the exercise regime I have been most diligent with over the last few weeks. For this routine, two sessions ago, I had been doing dumbell decline press at 16Kg but I was aware that this was quite a light weight for me. Instead of increasing to 18Kg, last time I skipped to 20Kg and this seemed to go quite well. This week I successfully worked Flat Bench Press with 22Kg Dumbells so I decided to try the 24Kgs this time.

This is where things started to go a bit funny... The first set was very wobbly (largely, I think, because of my injured forearm), so I asked a nearby man-mountain by the name of "Effy" (who I regularly see in the gym) to give me a spot. He did so for the next set of 12 reps, but observed that my wrists were weak. When I asked him to spot me for a third set, he refused to let me work with the 24Kg Dumbells.

Instead, he got 16Kg Dumbells and made me do 12 sets with the Dumbells rotated 90 degrees to the way I would normally use them (ie with the bar aligned along the long axis of my body; head to feet), and the two dumbells touching each other at the plates, so they were held together in the centre of my chest. He got me to do 12 reps without letting the dumbells come apart from each other, then immediately rotate the Dumbells to the normal orientation and do 12 reps standard (decline) bench press without a pause (ie supersetted). He spotted me for this, although he didn't really need to because the weight was too light really.

For my fourth set I repeated this procedure with the same weight for another 12 and 12 reps but without a spotter this time.

At this point my forearm was hurting very badly, and next in my routine were dumbell flyes which I realised would involve the forearm heavily for stability, so I decided to give it a rest, move onto the leg portion of my workout, with the intention of finishing the chest workout afterwards if my arm recovered.

Leg Workout

Machine Adductor: 60Kg x 12, 60Kg x 12, 60Kg x 16, 60Kg x 16
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Supersetted With

Machine Abductor: 60Kg x 20, 60Kg x 20, 60Kg x 20, 60Kg x 25
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

The problem with these exercises is that plates on the machine only go up to 60Kg, leaving me nowhere to progress except by increasing the reps. Both of these exercises are theoretically 4 sets of 12 reps. On the Adductor (inner thigh), which is the exercise I need to develop for Pole work, the first set always feels like I'm going to rip my groin in two (never a good feeling...), the second is usually less intense and the third and fourth always seem easy by comparison. For this reason, and without intending to, I forgot to stop at 12 reps for the third set and kept going for 16 reps before I realised. Since this worked, I decided to do the same for set four, but didn't push my luck this time around by going higher (I am rather attached to my groin... It is quite one of my favourite body parts...).

However, for abductor, I always find these dead easy, so I decided to go for 20 Reps for the first three sets and, since this worked okay, pushed for 25 reps on the final set.

Machine Gluteals: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 40Kg x 12, 45Kg x 12, 50Kg x 12, 50Kg x 12

You can probably see from this that the previous time I'd worked with this machine I had set a lower weight and was steadily increasing to try and find my working weight. Since the weights, as with Adductor/Abductor, only go up to 60Kg I decided to go for broke this time, without any difficulty.

So that completed my leg workout, but my arm was still hurting at this point. Rather than risk making things worse and potentially not being able to work out properly next week, I decided to give it a thorough rest for today and for tomorrow and hopefully, for the start of the workout week on Monday, it will be back to normal.

So, all in all, rather a strange workout day today - and not always in a good way. Still, we live and learn...

Kind Regards
Dave

[Jasonhannen]

You are not alone Bro, I take Setraline to keep me cool, without it I cannot function and end up doing stupid shit like being an asshole to my wife and feeling aggressive, irrational and over emotional.

[OptikaNET]

Monday 23rd April 2012
Back Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Machine Shoulder Press: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 10
Previous: 45Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12

Dumbell Lateral Raises: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 10
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 10, 10Kg x 8

Barbell Front Raises: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12, 20Kg x 12
Previous: 15Kg x 12, 15Kg x 12, 15Kg x 12, 17.5Kg x 12

Dumbell Bent-Over Deltoid Raise: 89g x 12, 9Kg x 12, 9Kg x 12, 10Kg x 10
Previous: 8Kg x 12, 8Kg x 12, 8Kg x 12, 8Kg x 12

Dumbell Shoulder Shrugs: 32Kg x 12, 32Kg x 12, 32Kg x 12, 32Kg x 12
Previous: 28Kg x 12, 28Kg x 12, 28Kg x 12, 32Kg x 10

Back Routine

Machine-Assisted Pullups: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 10 (Bodyweight -41Kg)
Previous: 26Kg x 12, 26Kg x 12, 26Kg x 12, 26Kg x 10 (Bodyweight -45Kg)

Wide-Grip Cable Lateral Pull-Down: 50Kg x 12, 55Kg x 12, 55Kg x 12, 55Kg x 10
Previous: 40Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12

Machine Seated Row: 70Kg x 10, 70Kg x 10, 70Kg x 10, 70Kg x 10
Previous: 80Kg x 8*, 70Kg x 12, 70Kg x 10, 70Kg x 10
The 80Kg set I tried last week was really too heavy and I didn't try it again.

Straight-Arm Cable Lateral Pulldowns: 25Kg x 12, 25Kg x 12, 25Kg x 12, 30Kg x 12
Previous: 15Kg x 12, 20Kg x 12, 20Kg x 12, 25Kg x 12
Still terrified of injuring myself with this exercise!

Machine Back Extension: 40Kg x 12, 40Kg x 8, 40Kg x 12, 40Kg x 12
Previous: 35Kg x 12, 35Kg x 12, 30Kg x 12, 30Kg x 12

Still playing "Catch-up" with these two routines and still terrified of re-injuring my core. Also the forearm strain from Saturday was still with me during these workouts, but even so I still managed to push most of the weights to increase.

I doubled up the routines today because I'm hoping to see "Avengers Assemble" on Thursday afternoon and I don't want that to prevent me doing a full workout for the week! Doubling up gives me a bit of breathing space...

Kind Regards
Dave

[OptikaNET]

http://i88.photobucket.com/albums/k175/OptikaNET/WeightLossProgress24-Apr-2012.jpg

Interestingly, when I changed from 1200 Kcal a day to 1700 Kcal a day the first thing that happened is I gained a little weight, then lost it again and I stabilised at around 71-72Kg. I figured, with increased protein uptake that I was starting to gain muscle.

But it seems like i'm into (slower) weightloss again... I'm starting to be able to see my abs...

Kind Regards
Dave

[Deviation]

A common misconception is that low calorie diets are a sustainable method of weight control/loss. Your results show what no one wants to believe: you have to eat a reasonable amount everyday. Extremely low calorie diets are a quick weight fix, but they don't work long term.

Keep it up. 8)

[OptikaNET]

Tuesday and I'm working on Arms. Went to the cinema later to see "Titanic 3D" before it went out of cinemas. This meant I couldn't go to Pole Class and I also didn't have time for Forearms (which I ended up doing on Thursday instead).

I thought that since I was working arms on their own this day that I would be able to work with heavier weights but this didn't turn out to be the case and, if anything, I was weaker than previously.

Tuesday 24th April 2012
Arms Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Barbell Biceps Curl (Standing): 35Kg x 12, 35Kg x 10, 30Kg x 12, 30Kg x 12
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 8

Dumbell Biceps Curl (Seated) 14Kg x 12, 14Kg x 8, 14Kg x 6, 12Kg x 8
Previous: 14Kg x 12, 14Kg x 11, 12Kg x 12, 12Kg x 12
Unable to find a seated bench and was short of time so these were done standing not seated.

Dumbell Hammer Curls (Seated, Brachialis): 12Kg x 12
Previous: 10Kg x 12
Again performed standing.

Cable Biceps Curls (Straight Bar): 16.25Kg x 12, 18.75Kg x 12, 18.75Kg x 10, 18.75Kg x 8
Previous: 18.75Kg x 12, 18.75Kg x 12, 21.25Kg x 9, 21.25Kg x 8

Supersetted With

Cable Triceps Pushdowns (Rope): 28.75Kg x 12, 28.75Kg x 12, 28.75Kg x 12, 28.75Kg x 12
Previous: 26.25Kg x 12, 28.75Kg x 12, 28.75Kg x 10, 28.75Kg x 10

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 10 Reps
Previous: 8 Reps, 8 Reps, 8 Reps, 8 Reps

I went to the cinema Thursday afternoon to watch "Avengers Assemble" and planned to go swimming afterwards but it was raining very hard and I was stuck in Manchester City Centre, soaked through and chilled to the bone. I didn't feel like cycling 25 mins in the rain and getting colder just to go swimming in cold water, so instead I popped to the gym, had some coffee to get warm and let my clothes dry out a bit, then I caught up with my chest and forearms workouts:

Thursday 26th April 2012
Chest Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Bench Press (Flat): 24Kg x 12, 24Kg x 12, 22Kg x 12, 22Kg x 8
Previous: 22Kg x 12, 22Kg x 12, 22Kg x 7, 20Kg x 10

Supersetted With

Dumbell Flyes (Flat): 18Kg x 12, 18Kg x 8, 16Kg x 10, 16Kg x 8
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 10, 14Kg x 8

Dumbell Bench Press (Incline): 16Kg x 11, 16Kg x 12, 16Kg x 10, 16Kg x 7
Previous: 16Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Dumbell Flyes (Incline): 14Kg x 12, 14Kg x 9, 12Kg x 12, 12Kg x12
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x12

Assisted Chest Dips Machine: 30Kg x 12, 35Kg x 12, 35Kg x 10, 35Kg x 12 (Bodyweight -41/-36Kg)
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 12 (BW -41Kg)

Then a catch-up for Monday's missed Forearms routine:

Forearms

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 12Kg x 20, 14Kg x 12, 14Kg x 12, 16Kg x 12
Previous: 12Kg x 12, 12Kg x 12, 14Kg x 12, 14Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 10Kg x 12, 10Kg x 12, 9Kg x 12, 9Kg x 12
Previous: 9Kg x 12, 9Kg x 12, 9Kg x 12, 9Kg x 12

Thumbs-Down Standing Dumbell Bends: 22Kg x 20, 22Kg x 20, 22Kg x 20, 22Kg x 20
Previous: 22Kg x 12, 22Kg x 12, 22Kg x 12, 22Kg x 12

Thumbs-Up Standing Dumbell Bends: 22Kg x 12, 22Kg x 12, 22Kg x 12, 22Kg x 12
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Since I wasn't able to complete the required volume of 4x12 reps with many of these weights, I am going to stick with these chest weights for at least another week and try to get the volume up.

Kind Regards
Dave

[OptikaNET]

So anyone following this log (is there anyone?) may remember that the last time I did my alternate Chest Day I had problems with my wrist strength and wrenched my right forearm. For this reason I decided not to increase the weight on this occasion but try to bring the volume back up to scratch.

This is the problem I now face; I could go heavier as far as the pectorals are concerned but the supporting muscles in the arms and in the shoulder can't take it and so have become my limiting factor.

As if to rub it in; I saw the previously-mentioned man-mountain incline benching with a pair of 40kg dumbells. As if that wasn't bad enough, I saw someone later incline benching with 50kg dumbells!!!

Been really bad about gym attendance the last few days. Just felt tired and low on energy. Didn't feel like working out. Allowed that to prevent my leg workout last week. Allowed it to stop me working out on Monday and, together with having to wait for a workman to fit a new back-door to my flat, I allowed it to stop me yesterday. I forced myself to overcome that today but I only had the energy to do my chest workout.

Wednsday 2nd May 2012
Chest (Alternate) Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Cable Crossovers: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12
Previous: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 7, 17.5Kg x 8

Dumbell Bench Press (Decline): 24Kg x 12, 24Kg x 12, 24Kg x 12, 24Kg x 9
Previous: 24Kg x 12, 24Kg x 12, 16Kg x 12 (x2), 16Kg x 12 (x2)

Dumbell Flyes (Decline): 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Dumbell Pullovers (Straight Arm): 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Previous: 32Kg x 12, 32Kg x 12, 32Kg x 12, 34Kg x 12

Machine Pec Deck (Flyes): 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 12
Previous: 25Kg x 12, 35Kg x 12, 35Kg x 12, 40Kg x 12
Set three and set four were with imperfect form, so to ensure that I hit the centre of the chest I did a final set of "as many reps as I could, on a low weight (15Kg x 80) where I just repeatedly 'squeezed' the centre rather than completing the full range of motion.

My Wrists/Forearms survived this experience but they are sore so I think I'm following the right path. I got help getting into position for the Cable Crossovers and help with lifting the decline bench press into position (actually got a spot for the first three sets, although I didn't need it for the first two...)

Kind Regards
Dave

[OptikaNET]

Thursday 3rd May 2012
Shoulders Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Machine Shoulder Press: Not Available
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 10

Dumbell Arnold Press: 14Kg x 12, 16Kg x 12, 16Kg x 8, 16Kg x 6

Frustratingly, someone was using the Shoulder Press Machine and I was short of time and didn't want to wait. So I decided to do Dumbell Arnold Press instead. This is an exercise that I was planning to replace the machine with as soon as I felt the muscles had become strong enough. I didn't want to be faffing around with 6kg weights!!! Amazing that I could lift 60Kg on the machine but that two 16Kg dumbells was a struggle!!!

http://www.jefit.com/images/exercises/a50.png
http://www.jefit.com/images/exercises/a49.png

Interesting that the image shows the hands coming down to the side with the Dumbells rotated 90 degrees. I was always taught to bring the dumbells to the front of the shoulder (at about collarbone level) and rotate the Dumbells through 180 degrees in order to activate the front of the Deltoid and partly engage the chest.

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 10Kg x 12, 10Kg x 10
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 10

Barbell Front Raises: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12
Previous: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12, 20Kg x 12

Dumbell Bent-Over Deltoid Raise: 10g x 12, 10Kg x 12, 10Kg x 12, 10Kg x 9
Previous: 8Kg x 12, 8Kg x 12, 8Kg x 12, 8Kg x 12

Dumbell Shoulder Shrugs: 32Kg x 14, 32Kg x 12, 32Kg x 12, 34Kg x 12
Previous: 28Kg x 12, 28Kg x 12, 28Kg x 12, 32Kg x 10

I didn't have time (or energy!!!) for a Back workout so that'll have to be another day. I did go swimming for an hour or so though!!!

Kind Regards
Dave

[Deviation]

Amazing the difference when you actually have to control the weights. And I've complained about that exercise being incorrect in the past. The way you were taught is correct. http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

[OptikaNET]

Any "bulk" I have on my chest is all in the lower part of the pectorals, making my chest look like a ski slope!!! Anything that helps round out the upper portion of the chest is important to me, so the activation of the upper chest and the front of the deltoids will hopefully help with the shape of my upper chest.

For these reasons I always planned to include Arnold Press, but I knew from past experience that I wouldn't be able to lift much weight so I was hoping to build up to it with the Shoulder Press Machine. Still, the transition does come as a shock to the system!!! (And to the ego...!!!)

Kind Regards
Dave

[Deviation]

Indeed. The best way to get better at something is to do it. Who cares what weight you're lifting as long as you're progressing and hitting your goals.

[OptikaNET]

Really having problems with motivation at the moment. I'm just about managing to get my weekly chest workout done but very little else.

I did dig over my garden earlier in the week, so that kind of counts...

On the subject of Chest Workouts...

Thursday 26th April 2012
Chest Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Bench Press (Flat): 26Kg x 12, 26Kg x 12, 26Kg x 10, 26Kg x 8
Previous: 24Kg x 12, 24Kg x 12, 22Kg x 12, 22Kg x 8

Supersetted With

Dumbell Flyes (Flat): 18Kg x 12, 18Kg x 12, 18Kg x 10, 18Kg x 8
Previous: 18Kg x 12, 18Kg x 8, 16Kg x 10, 16Kg x 8

Dumbell Bench Press (Incline): 18Kg x 12, 18Kg x 10, 18Kg x 10, 18Kg x 10
Previous: 16Kg x 11, 16Kg x 12, 16Kg x 10, 16Kg x 7

Dumbell Flyes (Incline): 16Kg x 12, 16Kg x 9, 14Kg x 10, 14Kg x8
Previous: 14Kg x 12, 14Kg x 9, 12Kg x 12, 12Kg x12

Assisted Chest Dips Machine: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12 (Bodyweight -36Kg)
Previous: 30Kg x 12, 35Kg x 12, 35Kg x 10, 35Kg x 12 (BW -41/-36Kg)


I got a great pump from this, but I really felt that it didn't go well as an exercise day, although - when I look at it - I did increase all the weights. I think, because this is getting really heavy for me now (and I'm still having wrist problems) I felt the form had suffered a bit, and I wasn't making the 4x12rep volume. Perhaps I should stick at these weights for a week and raise the volume a bit? What does anybody else think?

Also I had a meeting with Manchester Police about the "Naked Bike Ride" which I organise, and I had to cycle to a Psychotherapy Assessment so there was an additional 40 minutes cycling in there today. And, being a Thursday, I also went swimming in the Evening!

On the bad side, McDonalds summoned me (Twice!!!) and I also had a steak sandwich!!! So 300 calories over my budget today. Conversely, at least the protein was high.

I had a protein bar at the gym which, for reasons best known to them, they have now decided to keep in the fridge with the sports drinks. As a result it had set rock hard and was almost impossible to eat!!! I am now expecting to end up with jaw-muscles six inches proud of my face!!! I'm going to end up looking like a hamster!!!

Kind Regards
Dave

[Deviation]

I got a great pump from this, but I really felt that it didn't go well as an exercise day, although - when I look at it - I did increase all the weights. I think, because this is getting really heavy for me now (and I'm still having wrist problems) I felt the form had suffered a bit, and I wasn't making the 4x12rep volume. Perhaps I should stick at these weights for a week and raise the volume a bit? What does anybody else think?
If you're still having wrist issues, drop the dips. I was doing bench dips (a bit different) and they really aggravated my wrists. Supplement with another exercise if need be.

If you're not making the reps, keep the weight the same for a week and see what happens. Really the important part is that you meet whatever goal you've set with your training.


Also I had a meeting with Manchester Police about the "Naked Bike Ride" which I organise, and I had to cycle to a Psychotherapy Assessment so there was an additional 40 minutes cycling in there today. And, being a Thursday, I also went swimming in the Evening!
Were they making sure you were crazy? ;)

[OptikaNET]

If you're still having wrist issues, drop the dips. I was doing bench dips (a bit different) and they really aggravated my wrists. Supplement with another exercise if need be.

Hmmmm... I'm rubbish at dips (hence the dips are "assisted"), but they are a compound exercise so it seems important to keep them? Conversely they are at the end of the routine, so shouldn't affect the performance of the other exercises in the routine. Additionally, the only way to strengthen the wrists is to perform the stuff that I have trouble with!!! My main wrist issues are with flat (or on alternative day, decline) Bench Press as that is when I'm using the heaviest weights!!!

I do tend to use dips as a "finishing off" exercise. But, like pressups (pushups), it's an exercise that people think I should be able to do, but which I'm actually very rubbish at!!!


If you're not making the reps, keep the weight the same for a week and see what happens. Really the important part is that you meet whatever goal you've set with your training.

There's a lot been written on this forum recently about "making gains every week" and "Always increasing the weight" - I think, personally, that taking a week to "consolidate" your work can be beneficial sometimes - as long as you don't (as I have a tendency to) use it as an excuse to "get stuck"!!!



Were they making sure you were crazy? ;)

I think that ship has sailed...

Kind Regards
Dave

[Deviation]

Hmmmm... I'm rubbish at dips (hence the dips are "assisted"), but they are a compound exercise so it seems important to keep them? Conversely they are at the end of the routine, so shouldn't affect the performance of the other exercises in the routine. Additionally, the only way to strengthen the wrists is to perform the stuff that I have trouble with!!! My main wrist issues are with flat (or on alternative day, decline) Bench Press as that is when I'm using the heaviest weights!!!
If that's the case, then you need to look at how you're holding your wrists doing those exercises. If they are truly too weak to handle the weight, add some wrist curls in (or other forearm targeted exercises).


There's a lot been written on this forum recently about "making gains every week" and "Always increasing the weight" - I think, personally, that taking a week to "consolidate" your work can be beneficial sometimes - as long as you don't (as I have a tendency to) use it as an excuse to "get stuck"!!!
Except that the other part of the "making gains" argument is when you stall or fail, you reset to the previous weight. So yes, that is important.

[OptikaNET]

If that's the case, then you need to look at how you're holding your wrists doing those exercises. If they are truly too weak to handle the weight, add some wrist curls in (or other forearm targeted exercises).

I specifically do a Forearms workout on arms days because I need to develop this strength for Pole as well. I've spoken to the trainers at the gym as to what I could do to improve wrist strength (as opposed to grip strength or stability strength etc) and the only thing that has been suggested is Pressups-on-Fists. I don't currently do these (as Pressups of any kind are very difficult for me) but perhaps I need to find a way to add them to my repertoire...


]Except that the other part of the "making gains" argument is when you stall or fail, you reset to the previous weight. So yes, that is important.

I think I said I was going to stick on my previous weight last time I did this. What complicates things a little is that I alternate between two Chest routines, so I have a reasonable expectation of "having improved" between one workout and the next time I do the same workout.

In this case I'd worked with the 26Kg Dumbells on Decline Bench Press quite effectively, so I thought I'd be okay with them on the flat press...

Maybe it was just an "off day" (although, as I've said, the weights stayed quite high).

Well, when I do the "Alternate" day, I'll stick with last time's weights and see how that goes. If it goes well I'll see if I can increment again on this routine...

Mind you; next available weight would be a pair of 28Kg Dumbells and I'm a bit scared about that!!! How people in my gym do incline chest press with a pair of 50kg dumbells I'll never know...

Kind Regards
Dave

[Deviation]

Mind you; next available weight would be a pair of 28Kg Dumbells and I'm a bit scared about that!!! How people in my gym do incline chest press with a pair of 50kg dumbells I'll never know...
You'll be there eventually. Just have to be dedicated and not skip out on sessions.

[Chibuike]

Keep us posted on your progress!

[OptikaNET]

I've just done shoulders and back but I'm away from home (and my laptop) just now so can't post my workout.


Had trouble putting a t-shirt on a little while ago, was a little tight across the shoulders...

Good sign I think...

Kind Regards
Dave

[OptikaNET]

Saturday 12th May 2012
Shoulders/Back Day

Shoulders Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing


Dumbell Arnold Press: 14Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 6
Previous: 14Kg x 12, 16Kg x 12, 16Kg x 8, 16Kg x 6

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 12Kg x 10, 12Kg x 9
Previous: 12Kg x 12, 12Kg x 12, 10Kg x 12, 10Kg x 10

Barbell Front Raises: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Dumbell Bent-Over Deltoid Raise: 10g x 12, 10Kg x 12, 10Kg x 12, 12Kg x 10
Previous: 10g x 12, 10Kg x 12, 10Kg x 12, 10Kg x 9

Dumbell Shoulder Shrugs: (26Kg x 12*) 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Previous: 32Kg x 14, 32Kg x 12, 32Kg x 12, 34Kg x 12
*First set I misread the log and used too light a weight, so I ended up doing 5 sets instead of 4

Long term readers may remember that I have a trapped nerve in my neck which causes me major problems from time to time. As I started my shoulder workout I felt twinges in my back (transmitted pain) which I took to be a danger signal. I really should have stopped working out at that point, but I didn't want to lose my progress so I cautiously continued. As a result I didn't increase the weights for the most part although I possibly could have done. Instead I concentrated on good form and particularly on relaxing my neck as I was working. Past experience tells me this was an unsafe move, but on this occasion I got away with it and was able to complete my workout (Phew!!!). Despite not progressing I think I still did a good workout here.

Due to laziness etc earlier in the week I was behind with my workouts and, despite potential injury, I decided to carry on with my back workout:

Back Routine

Machine-Assisted Pullups: 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 10 (Bodyweight -35Kg)
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 10 (Bodyweight -41Kg)

Wide-Grip Cable Lateral Pull-Down: 55Kg x 12, 55Kg x 12, 55Kg x 12, 60Kg x 12
Previous: 50Kg x 12, 55Kg x 12, 55Kg x 12, 55Kg x 10

Machine Seated Row: 70Kg x 12, 70Kg x 12, 70Kg x 10, 70Kg x 10
Previous: 70Kg x 10, 70Kg x 10, 70Kg x 10, 70Kg x 10

Straight-Arm Cable Lateral Pulldowns: 30Kg x 12, 30Kg x 12, 30Kg x 12, 35Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 30Kg x 12

Machine Back Extension: 45Kg x 12, 45Kg x 8, 45Kg x 12, 45Kg x 12
Previous: 40Kg x 12, 40Kg x 8, 40Kg x 12, 40Kg x 12

This went pretty well, on the whole, I used to work with 95Kg on Lateral Pulldowns and I could have gone heavier today, but out of fear of injury I decided to take things slowly. Later on on Saturday I changed my T-Shirt. The one I put on I have had for years and it has been washed many times, so it's reasonable to suppose that it hasn't recently shrunk. It was very tight across the shoulders. Now - granted - following exercise I can expect the muscles to swell with water (Oedema), but I still took this as a good sign!!!

Sunday 14th May 2012
Arms Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Barbell Biceps Curl: 35Kg x 12, 35Kg x 10, 35Kg x 12, 35Kg x 10
Previous: 35Kg x 12, 35Kg x 10, 30Kg x 12, 30Kg x 12

Dumbell Biceps Curl (Seated) 14Kg x 12, 14Kg x 12, 14Kg x 12, 12Kg x 12
Previous: 14Kg x 12, 14Kg x 8, 14Kg x 6, 12Kg x 8

Dumbell Hammer Curls (Seated, Brachialis): 12Kg x 12
Previous: 12Kg x 12

Cable Biceps Curls (Straight Bar): 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12
Previous: 16.25Kg x 12, 18.75Kg x 12, 18.75Kg x 10, 18.75Kg x 8

Supersetted With

Cable Triceps Pushdowns (Rope): 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12
Previous: 28.75Kg x 12, 28.75Kg x 12, 28.75Kg x 12, 28.75Kg x 12

Triceps Dips: 39Kg x 12, 44Kg x 12*, BodyWeight!!! x 12, BodyWeight!!! x 12
COLOR="#FF0000"]Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 10 (Bodyweight -41Kg)[/COLOR]
*On the second set I found that I was moving upwards faster than the "support platform" of the assisted-weight, so I realised I could actually do this exercise with Bodyweight only!!! Which I did for the next two sets!!! RESULT!!!

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 12 Reps
Previous: 12 Reps, 12 Reps, 12 Reps, 10 Reps

Forearms

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 12Kg x 20, 14Kg x 12, 14Kg x 12, 16Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 9Kg x 12, 9Kg x 12

Thumbs-Down Standing Dumbell Bends: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20
Previous: 22Kg x 20, 22Kg x 20, 22Kg x 20, 22Kg x 20

Thumbs-Up Standing Dumbell Bends: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10
Previous: 22Kg x 12, 22Kg x 12, 22Kg x 12, 22Kg x 12

This was a pretty good workout!!!!

Kind Regards
Dave

[Deviation]

Making some progress. Just watch that nerve. BTW saw this and thought I'd pass it along:

http://www.youtube.com/watch?v=tWvDSCyooIY&feature=g-u-u

Also, I noticed that skull crushers require a good bit of wrist stabilization. Noticed that during my sets Saturday. Might give them a try on your triceps workout.

[OptikaNET]

Yeah, I'm not too happy with my Triceps workout at the moment. Apart from the cable superset (with biceps) it's all bodyweight work. it was suggested to me by my personal trainer (when I could afford one). I've stuck with it precisely because it's different from what I normally do, and when I started I couldn't do Triceps dips even with large assistance, and I couldn't do more than about three Triceps Pressups. Now that I'm getting to bodyweight with dips and four sets of 12 with the pressups I'm probably going to change the routine. I'll keep going a few more weeks until I find working with bodyweight relatively easy.

Bodyweight exercises are somehow unsatisfying compared to weights exercises for me...

I always used to hit Triceps with Standing Dumbell Triceps Extensions (single arm). I miss this exercise (on days when I doubled up chest and arms, if I had Chest Dips, I would substitute Dumbell Extensions for Triceps Dips as there seemed little point in doing both types of Dips!!!) and would like to put it into my routine again, although I suspect it would be better to do something that I've never really done like Skullcrushers or Triceps Pullovers (again I do Chest Pullovers, which is a variant, on my alternate chest day). I did try to do Barbell Triceps Extensions instead, but I found the position of the wrist really unnatural for me.

So I'm probably going to "mix up" this routine in a few weeks. If you have any suggestions of exercises I can substitute then I'd really appreciate it. Going to stick with the Cable Pushdowns for a bit, as I like working with the rope. However I'm now on about half the weight the cable station is capable of providing which means that, if I continue to make good progress, then I'm going to have to switch to a different station (I think the "Crossovers" station upstairs in the gym has a heavier stack - failing that there's always the "Lateral Pulldown" station), or to a different exercise.

Will have to put some thought into this...

I'm finding my wrists are causing me problems in the heavier Biceps lifts too. No doubt if I get heavier with Arnold Press, this too will present a wrist-challenge. It's annoying me a bit.

Kind Regards
Dave

[Deviation]

Try the skull crushers with an EZ bar. It will be a little easier on your wrists. Works well for me. It will take you a few reps to find the right "spot" to hold the bar.

[amcredle]

I havent read all your posts. But do you wear wrist wraps at all ? I notice most of your routine is built around dumbess which im sure puts a lil more pressure ob your wrists. ALso i notice a lot of people who lift tend to. have bent wrists when they left. This will cause stress and pain over time. Make sure you keep them straight inline with your forearm.

But my favorite tri ex, are. skull crushers, dips on the bench. like to load it by sitting a plate or 2 on my lap, close grip bench press.

[OptikaNET]

I havent read all your posts. But do you wear wrist wraps at all ? I notice most of your routine is built around dumbess which im sure puts a lil more pressure ob your wrists. ALso i notice a lot of people who lift tend to. have bent wrists when they left. This will cause stress and pain over time. Make sure you keep them straight inline with your forearm.

But my favorite tri ex, are. skull crushers, dips on the bench. like to load it by sitting a plate or 2 on my lap, close grip bench press.

Thanx for the advice Amcredle.

My grip has always been weak, when I used to do Lateral Pulldowns at 115Kg my grip would fail before my back strength would, so I used lifting straps in order to get through the workout.

However, since taking up PoleDance (not very successfully so far...) I found grip was important for that, so I needed to improve my grip strength. Since restarting bodybuilding at the gym, I have avoided using straps so that my grip strength will hopefully improve.

I used to do heavy bench press with the smith machine which gave me no chance to improve the strength of my stabiliser muscles. I have now deliberately gone the other way, using dumbells out of preference to try and improve overall strength. It's not surprising that currently such muscles are weak. Hopefully that will improve.

I know what you mean about the bent wrists. I tend to do that too, although I'm trying to work on it!!!

Kind Regards
Dave

[OptikaNET]

Yesterday was a really bad day for me, I really should have stayed in bed!!!

As I cycled to the gym somebody walked out into the road in front of me without looking and I crashed into them. It knocked me off my bike and smashed the gauges on my gear-change mechanism. Then, when I was in the gym, as I was doing Dumbell Flyes, someone decides to stand, talking, where I was swinging the weights and then had a go at me when they got hit by the weights.

On top of all this, I was really having difficulty working out yesterday. I really didn't have the strength I really didn't have the strength I should have had.

Was a really bad day...

Monday 14th May 2012
Chest (Alternate) Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Cable Crossovers: 17.5Kg x 12, 17.5Kg x 12, 20Kg x 12, 20Kg x 10
Previous: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12

Dumbell Bench Press (Decline): 26Kg x 12, 26Kg x 6, 24Kg x 10, 24Kg x 7
Previous: 24Kg x 12, 24Kg x 12, 24Kg x 12, 24Kg x 9

Dumbell Flyes (Decline): 16Kg x 10, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Dumbell Pullovers (Straight Arm): 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 12
Previous: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12

Machine Pec Deck (Flyes): 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 9 (15Kg x 90 Centre Squeeze)
Previous: 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 12

Just to confuse you all, I've switched my colour scheme around. Red is now my Current workout value, with black being the previous value!!!

Kind Regard
Dave

[OptikaNET]

In the fall from the bike yesterday I hurt my leg. Not badly, but I am planning to train legs today, so I hope I'll be alright... It's my left calf that is the worst.

This would be a catch-up leg workout from last week (hopefully, if I can do all that I need to do this week, I can train legs again on Saturday and Sunday and then I'll be back on track.).

Kind Regards
Dave

[Deviation]

Sounds like a rough day man. Get to the gym and take out some frustrations on the weights.

[OptikaNET]

I've been neglecting legs of late. It tends to be the last workout in my routine, so if I don't make all my workouts it tends to get missed. This is less of a problem because of all the cycling I do but - as has been discussed on other threads - that's not the same as strength training.

As usual I'm all all messed up on my timings. Did Chest last Thursday, did Back/Shoulders on Saturday and Arms on Sunday. So four days had passed for Chest on Monday and I did Chest again (as previously posted) but I can't do Back/Shoulders until Wednesday (planned for this evening!!!) and Arms until Thursday (Swimming day!!!) so I did Legs last night and if I can do it again on Saturday or Sunday then I'll hopefully be back on track.

As I posted recently; I fell off my bike on Monday and hurt my leg, especially the left Calf, so I was wary about training legs. As a result, although I matched my previous performance, I didn't try to increase the weights much this week. I was greatly tempted to increase the Calf Rotation weight as my Right leg was up for it, but my left was hurting so I played safe.

Tuesday 16th May 2012
Legs Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Hack Squats: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 170Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12

Dumbell Lunges: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Machine Leg Extensions: 95Kg x 12, 95Kg x 12, 95Kg x 12, 95Kg x 12
Previous: 95Kg x 12, 95Kg x 12, 95Kg x 12, 95Kg x 12

Machine Hamstring Curls (Lying): 60Kg x 12, 60Kg x 13, 60Kg x 12, 65Kg x 12
Previous: 55Kg x 12, 55Kg x 13, 60Kg x 12, 60Kg x 12

Machine Calf Rotations (Unilateral): 45Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12
Previous: 40Kg x 12, 40Kg x 12, 45Kg x 12, 45Kg x 12

I didn't have time to perform Abductor/Adductor or Glute exercises today as I had a Pole Class at 8:45. But these are considered "Extra" anyway and are not part of my core workout.

Leg Press (Hack Squat) is still preperation for changing to Squats. However, as I've discussed before, I can barely get to parallel with this kind of exercise and I'm working on developing that, so sticking to the machine for now to try and work on form. What I did this time was concentrating on making parallel for the first six or so reps of each set, then just finish out the set whatever way I have to. Another reason not to increase the weight this week.

Dumbell Lunges are a creation of the Devil!!!

So, my second PoleDance class of the year. Still having difficulty lifting my bodyweight and my forearms started hurting with the strain, but I did at least manage to do "Butterfly" a couple of times!!! When performed by someone a lot better than me, it looks like this:

http://www.thepolestudio.co.uk/images/gallery/level4/butterfly.jpg

Kind Regards
Dave

[OptikaNET]

We also covered "Sideways V":

http://www.poledance-paris.com/12_repertoire/images/planche01_fig11.jpg

Which should have gone into "Stargazer":

http://30.media.tumblr.com/tumblr_m0s1uxWZ371r95w76o1_500.jpg

But my core strength was not equal to pushing my torso high enough on the form in the invert, so my leg was on the top of my upper hand making it impossible for me to let go of the upper hand, so I didn't achieve this move.

Kind Regards
Dave

[OptikaNET]

Ooops!!! I cut and pasted the workout text from a previous post but forgot to change the weight/reps values!!! Now edited to correct.

Kind Regards
Dave

[OptikaNET]

Okay, just to do a bit of damage-limitation here...

There is a lot of unnecessary stigma attached to pole dancing - especially in America where it is regarded as "A stripper thing" (in fact I am an avid follower of the poledancing community -and not in a "tips in the g-string kind of way!" - and one of the things I constantly see dancers moaning about is reference to "the stripper pole" rather than a dance pole or exercise pole.

In fact, Pole Dancing, or Pole Exercise, is an extremely high-energy aerobic workout requiring large amounts of upper-body strength and core-strength. It is demanding and is also a very beautiful dance form.

It is mostly, but not exclusively, women that do it - partly because of the stripper-associations putting men off, partly because of a sort of inverse-sexism in most pole schools, and partly because men's denser body structure makes it much harder to perform the moves, with greater strength being required.

I also find that the strength needed in pole dance tends to be in directions often overlooked and under-developed in traditional body building routines. Core, Forearm/grip strength and areas like the Adductors are particularly important.

So, for anybody still wavering on whether this is a suitably "Manly" pursuit or not, I offer the following:

Kind Regards
Dave

http://m.wsj.net/video/20111007/100711pole/100711pole_512x288.jpg
http://1.bp.blogspot.com/-odSH01dHjzg/TpzBd16Do8I/AAAAAAAAAz0/CUzFMET0N8k/s1600/evgeny_greshilov2.jpg
http://i.cdn.cnngo.com/sites/default/files/imagecache/inline_image_416x624/2010/12/21/416.IMG_9022_0.jpg
http://i.cdn.cnngo.com/sites/default/files/imagecache/inline_image_416x624/2010/12/21/416.IMG_9022_0.jpg
http://cdn3.wtfnews.org/Male_pole_dancer_works_up_a_sweat_1333060282_0731. jpg

[Deviation]

Leg press isn't a hack squat. They are different. ;) You need to just switch to squats. The movement isn't the same as a machine hack squat. Just start with a low weight. A year ago (tomorrow actually) I did 95x8 for squats. I just did 290x5, 330x3, 370x3 followed by 225x20 Monday. You have to start somewhere.

Fully agree about lunges. When done right, your lower body hates you.

[OptikaNET]

Some More:

http://static5.depositphotos.com/1000746/469/i/950/depositphotos_4698371-Pole-dance-man.jpg

http://static7.depositphotos.com/1000746/691/i/950/depositphotos_6912785-Pole-dance-man.jpg

http://t2.gstatic.com/images?q=tbn:ANd9GcQC_LZYKrNW4VLPKuSHBhbwDe2qMprG6 oXSnjUrgvRirS6ApYa4MPzk-Jes

http://www.cheekyfitness.com/sites/default/files/media/295116_382159091806501_135921833096896_1271784_192 0986186_n.jpg

Kind Regards
Dave

[OptikaNET]

Fully agree about lunges. When done right, your lower body hates you.

I still can't "go deep" with Lunges either - and it's not just strength, I get out of breath and exhausted really quickly. However, I really feel them the following day so, although I want to ditch them, I'm trying to stick with them. I'm hoping I will get to a position where the exercise is challenging and hard-work but doesn't leave me feeling half-dead after each set!!!

I do try to be strict with the form but after the first two reps or so it becomes very difficult, after the first 8 or so I get very uncoordinated and off-balance!!!

Kind Regards
Dave

[jonny_g81]

right there with you on the lunges front. Im using 40kg total (20 each hand) and they are a killer! 6 on each leg times 3 and i really struggle to keep the motivation going. thank god its not just me ;-) misery loves company

[OptikaNET]

I haven't dared go higher than 14Kg each hand yet, but I do 12 Repsfor both legs (which means each set is 24 movements!!!), four sets.

Kind Regards
Dave

[OptikaNET]

Thursday 17th May 2012
Arms Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Barbell Biceps Curl: 35Kg x 12, 35Kg x 10, 35Kg x 12, 35Kg x 12
Previous: 35Kg x 12, 35Kg x 10, 35Kg x 12, 35Kg x 10

Dumbell Biceps Curl (Seated) 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Dumbell Hammer Curls (Seated, Brachialis): 14Kg x 12
Previous: 12Kg x 12

Cable Biceps Curls (Straight Bar): 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12, 23.75Kg x 12
Previous: 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12

Supersetted With

Cable Triceps Pushdowns (Rope): 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12, 33.75Kg x 12
Previous: 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12

Triceps Dips: BodyWeight x 12, BodyWeight x 12, BodyWeight x 9, BodyWeight x 8
Previous: 39Kg x 12, 44Kg x 12, BodyWeight x 12, BodyWeight x 12

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 12 Reps
Previous: 12 Reps, 12 Reps, 12 Reps, 10 Reps

Also an hour or so of Social Swimming!!!

I did look at using the 40Kg Barbell for Curls but it seemed too large an increase so I stuck with 35Kg and concentrated on improving my form which has a slipped a bit on this exercise.

Kind Regards
Dave

[OptikaNET]

Friday 18th May 2012
Shoulders/Back Day

Shoulders Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing


Dumbell Arnold Press: 16Kg x 12, 16Kg x 12, 16Kg x 9, 16Kg x 7
Previous: 14Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 6

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 12Kg x 10, 12Kg x 10
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 10, 12Kg x 9

Barbell Front Raises: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12
Previous: 20Kg x 12, 20Kg x 12, 20Kg x 12, 20Kg x 12

Dumbell Bent-Over Deltoid Raise: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12
Previous: 10g x 12, 10Kg x 12, 10Kg x 12, 12Kg x 10

Dumbell Shoulder Shrugs: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Previous: (26Kg x 12*) 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12

Damn!!! My shoulder strength is really poor! Having said that, I've been able to improve the form on a lot of these exercises, such as the Bent-Over Deltoid Raise where I raise the weight now by "Squeezing" the muscles of my back/shoulder rather than "swinging" the weight as previously. So I guess that's progress of a kind.

Back Routine

Machine-Assisted Pullups: 39Kg x 12, 39Kg x 12, 39Kg x 8, 39Kg x 8 (Bodyweight -32Kg)
Previous: 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 10 (Bodyweight -35Kg)

Wide-Grip Cable Lateral Pull-Down:[COLOR="#FF0000"] 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 55Kg x 12, 55Kg x 12, 55Kg x 12, 60Kg x 12

Machine Seated Row: 70Kg x 12, 70Kg x 12, 70Kg x 12, 70Kg x 12
Previous: 70Kg x 12, 70Kg x 12, 70Kg x 10, 70Kg x 10

Straight-Arm Cable Lateral Pulldowns: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 35Kg x 12

Machine Back Extension: 45Kg x 12, 50Kg x 8, 50Kg x 12, 50Kg x 12
Previous: 45Kg x 12, 45Kg x 8, 45Kg x 12, 45Kg x 12

Again my Back strength is appallingly bad!!! I despair that I will ever reach "Bodyweight" for Pull-ups!!!

Saturday 19th May 2012
Legs Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Leg Press: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 170Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12

Dumbell Lunges: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Machine Leg Extensions: 95Kg x 12, 95Kg x 12, 100Kg x 12, 100Kg x 12
Previous: 95Kg x 12, 95Kg x 12, 95Kg x 12, 95Kg x 12

Machine Hamstring Curls (Lying): 65Kg x 12, 65Kg x 13, 65Kg x 12, 65Kg x 12
Previous: 55Kg x 12, 55Kg x 13, 60Kg x 12, 60Kg x 12

Machine Calf Rotations (Unilateral): 45Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12
Previous: 45Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12

Also:

Machine Adductor: 60Kg x 12, 60Kg x 12, 60Kg x 16, 60Kg x 16
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Supersetted With

Machine Abductor: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25
Previous: 60Kg x 20, 60Kg x 20, 60Kg x 20, 60Kg x 25

Machine Gluteals: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

It's worth pointing out that for all three of these machines, 60Kg is the maximum weight available on the stack which doesn't really leave me anywhere to go except increasing reps (as I have been doing for Abductors).

Also:

ForeArms Routine

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12

Thumbs-Down Standing Dumbell Bends: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20
Previous: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20

Thumbs-Up Standing Dumbell Bends: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10
Previous: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10

At the end of this, I was so tired that I could barely cycle home!!! I realised yesterday that it has now been three months since I injured my Core, and the Straight Arm Lateral Pulldowns are now back to the same volume they were when I hurt myself. I need to now consider adding some Abdominals and Core exercises to the gym (in addition to doing them at home). Apart from that I completed all the planned workouts for this week including the extra legs on Tuesday which was a catch-up from last week!!!


Kind Regards
Dave

[OptikaNET]

Strange kind of day yesterday. It felt great that I wasn't trying to catch up with missed workouts. It felt great that I had, in effect, two weeks of workouts behind me. It also felt great that I got to the gym in plenty of time and so my workout wasn't rushed.

On the other hand, I wasn't able to match the previous session's volume...

Monday 21st May 2012
Chest Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Bench Press (Flat): 26Kg x 12, 26Kg x 12, 26Kg x 6, 26Kg x 6
Previous: 26Kg x 12, 26Kg x 12, 26Kg x 10, 26Kg x 8

Supersetted With

Dumbell Flyes (Flat): 20Kg x 12, 20Kg x 8, 18Kg x 8, 18Kg x 8
Previous: 18Kg x 12, 18Kg x 12, 18Kg x 10, 18Kg x 8

Hmmmm... this didn't go so well... Flat Bench Press I just couldn't manage the reps I had done the previous time. Dumbell Flyes were hampered by the fact that the 18Kg weight was in use when I started and so I gave the 20Kg Dumbells a try but clearly this was not the right weight for me. Even returning to 18Kg Dumbells didn't redeem matters much...

Dumbell Bench Press (Incline): 18Kg x 12, 18Kg x 10, 18Kg x 9, 18Kg x 9
Previous: 18Kg x 12, 18Kg x 10, 18Kg x 10, 18Kg x 10

Also didn't improve on last session.

Dumbell Flyes (Incline): 16Kg x 9, 16Kg x 9, 14Kg x 12, 14Kg x12
Previous: 16Kg x 12, 16Kg x 9, 14Kg x 10, 14Kg x8

Couldn't match what I did before.

Assisted Chest Dips Machine: 35Kg x 12, 35Kg x 12, 35Kg x 12, 39Kg x 12 (Bodyweight -36Kg/-32Kg)
Previous: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12 (Bodyweight -36Kg)

After the way the rest of the session went and knowing that Dips are a very poor exercise for me, I decided not to try and increase the weight here, until the last set when I felt I could give it a try. Also I am finding that Flyes are hurting my shoulder. I think I really need to consider strengthening the Rotator Cuff. Like my wrists it seems to be a weak spot...

However, as I said, I had lots of time in the gym and so I had a brief rest and then considered some core exercises. Long-time readers may remember that in February I injured my core and this caused me major problems. Since then I've been running-shy of core work but - of course - the best way to prevent injury is to strengthen the area! Exercises like "Straight Arm Lateral Pulldowns" (part of my Back Routine) engage the core greatly and seem to be what caused the injury in the first place. However, my volume in this exercise is now back to where it was before my injury, and I really need improved core strength for the Pole Dance, so I decided to gently begin training core (with emphasis on obliques, serratus etc rather than rectus abdominis - working transversus and core-stability muscles would be a seperate workout...)

Cable Core Day

Cable Knees-To-Chest: Could not perform, ankle-straps were unavailable (being repaired apparently)
Previous: Not Applicable

Cable Side Bends: 10.2Kg x 20, 10.2Kg x 20, 10.2Kg x 20, 10.2Kg x 20,
Previous: Not Applicable

Cable Obliques Twist (High): 10.2Kg x 12, 10.2Kg x 12,
Previous: Not Applicable

Cable Obliques Twist (Low): 10.2Kg x 12, 10.2Kg x 12,
Previous: Not Applicable

Machine Abdominals Crunch: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12
Previous: Not Applicable

A deliberately gentle start to the process.

Kind Regards
Dave

[OptikaNET]

Not got time to post details of last-night's Shoulder workout just now as I have to head out to make my radio-debut on "Peace FM" to publicise the Bike Ride!!!

But just wanted to say; according to my TANITA balance today, I'm at 14% BodyFat!!! WooHooo!!! (4% to go...)

Kind Regards
Dave

[Ronin66]

Personaly I think your flat bench dumbbell flys was a better work out with heavyer weights, this could have had a "knock-on" effect to your other exercises?? I think you did well, and good luck on the radio man. dont choke haha

[OptikaNET]

Tuesday 22nd May 2012
Shoulders Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Arnold Press: 18Kg x 12, 18Kg x 7, 16Kg x 12, 16Kg x 7
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 9, 16Kg x 7

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 11
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 10, 12Kg x 10

Barbell Front Raises: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12

Dumbell Bent-Over Deltoid Raise: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12
Previous: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12

Dumbell Shoulder Shrugs: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Previous: (26Kg x 12*) 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12

Shoulder Rotator Cuff really bothering me after yesterday's Flyes... Interfered somewhat in today's workout.

Also today was a Pole-Fitness Class; Rope Climb, Side Climb, "Hood Ornament" and some strength training.

Wednesday 23rd May 2012
Legs Day

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Leg Press: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12

Dumbell Lunges: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Machine Leg Extensions: 100Kg x 12, 100Kg x 12, 100Kg x 12, 100Kg x 12
Previous: 95Kg x 12, 95Kg x 12, 100Kg x 12, 100Kg x 12

Machine Hamstring Curls (Lying): 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Previous: 65Kg x 12, 65Kg x 13, 65Kg x 12, 65Kg x 12

Machine Calf Rotations (Unilateral): 50Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12
Previous: 45Kg x 12, 45Kg x 12, 45Kg x 12, 45Kg x 12

Shouldn't this be getting easier?

Also:

Machine Adductor: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Supersetted With

Machine Abductor: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25
Previous: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25

Machine Gluteals: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Also:

Cable Core Routine

Cable Knees-To-Chest: Could not perform, ankle-straps were unavailable (being repaired apparently)
Previous: Not Applicable

Cable Side Bends: 14.7Kg x 20, 14.7Kg x 20, 14.7Kg x 20, 14.7Kg x 20
Previous: 10.2Kg x 20, 10.2Kg x 20, 10.2Kg x 20, 10.2Kg x 20

Cable Obliques Twist (High): 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12,
Previous: 10.2Kg x 12, 10.2Kg x 12

Cable Obliques Twist (Low): 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12,
Previous: 10.2Kg x 12, 10.2Kg x 12

Machine Abdominals Crunch: 25Kg x 12, 25Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12

Thursday 24th May 2012
Back Routine

Machine-Assisted Pullups: 39Kg x 12, 39Kg x 10, 39Kg x 12, 39Kg x 8 (Bodyweight -32Kg)
Previous: 39Kg x 12, 39Kg x 12, 39Kg x 8, 39Kg x 8 (Bodyweight -32Kg)

Wide-Grip Cable Lateral Pull-Down: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Machine Seated Row: 70Kg x 12, 70Kg x 12, 75Kg x 12, 80Kg x 10
Previous: 70Kg x 12, 70Kg x 12, 70Kg x 10, 70Kg x 10

Straight-Arm Cable Lateral Pulldowns: 35Kg x 12, 35Kg x 12, 40Kg x 12, 40Kg x 12
Previous: 30Kg x 12, 30Kg x 12, 30Kg x 12, 35Kg x 12

Machine Back Extension: 55Kg x 12, 55Kg x 8, 55Kg x 12, 55Kg x 12
Previous: 45Kg x 12, 50Kg x 8, 50Kg x 12, 50Kg x 12

Slight improvement but not much. Pullups seem to be getting harder, not easier!!!

I missed going to the gym on Friday but made up for it by completing my arms routine on Saturday. However, as previously noted I've been having some Rotator Cuff problems recently, so to start with I did some exercises specifically to improve the strength of the Rotator Cuff:

Saturday 26th May 2012

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Rotator Cuff Routine

Side-Lying External Rotation: 5Kg x 12, 5Kg x 10, 5Kg x 12, 5Kg x 12
Previous: Not Applicable

Propped External Rotator: 5Kg x 12, 5Kg x 10, 5Kg x 12, 5Kg x 12
Previous: Not Applicable

Lateral Raise with Internal Rotation: 5Kg x 12, 5Kg x 10, 5Kg x 12, 5Kg x 12
Previous: Not Applicable

Amazed at how little strength I have for these exercises!!! I thought 5Kg would be a light weight but I found these very hard to complete!

Arms Routine

Barbell Biceps Curl: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 35Kg x 12, 35Kg x 10, 35Kg x 12, 35Kg x 12

Dumbell Biceps Curl (Seated) 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10

Dumbell Hammer Curls (Seated, Brachialis): 14Kg x 12
Previous: 14Kg x 12

Cable Biceps Curls (Straight Bar): 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12
Previous: 21.25Kg x 12, 21.25Kg x 12, 21.25Kg x 12, 23.75Kg x 12

Supersetted With

Cable Triceps Pushdowns (Rope): 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12
Previous: 31.25Kg x 12, 31.25Kg x 12, 31.25Kg x 12, 33.75Kg x 12

Triceps Dips: BodyWeight x 12, BodyWeight x 12, BodyWeight x 10, BodyWeight x 10
Previous: BodyWeight x 12, BodyWeight x 12, BodyWeight x 9, BodyWeight x 8

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 12 Reps
Previous: 12 Reps, 12 Reps, 12 Reps, 12 Reps

Also:[/COLOR]

ForeArms Routine

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12

Thumbs-Down Standing Dumbell Bends: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20
Previous: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20

Thumbs-Up Standing Dumbell Bends: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10
Previous: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10

Really felt I made no progress at all with the arms workout. Barbell Curls seem to be getting harder, not easier!!! However, I feel quite proud of myself for completing all of this week's workouts, the extra workouts plus some abs work and the Rotator Cuff work!!!

In fact; been working so hard I haven't had time to log about it!!!


Kind Regards
Dave

[OptikaNET]

An open letter:


Dear Tanita-Balance,

My height is 170 cm (5' 8"), my weight - as of today, you tell me - is 70 Kg. My BMI is therefore 24.2 which is in the normal range (and a large - and growing - proportion of that is lean muscle). You informed me today that my BodyFat percentage is 14.5%.

I can see my abs - perhaps not in a "Cover Model" kind of way, but I look in the mirror and I can see them. I have clearly lost a lot of weight and even I, with all my intact-insecurities, can see that I am no longer fat.

So why, please tell, do you still keep insisting that I'm "Obese"???

Kind Regards
Dave

[Deviation]

LOL You're an obese fit person.

[OptikaNET]

LOL.

However; my OCD compells me to point out that it is possible to be fat and still have a high-degree of cardiovascular fitness!!! Just as it is possible to be slim/skinny and be completely unfit!!!

Myself? I suspect a short-circuit in the visual display of ther balance...

Having said that; my home mirror has accepted that I have muscles, the mirror of the gym is reluctantly and grudgingly admitting that muscles may exist, it's the mirror of the swimming baths I go to which has not got-with-the-programme yet!!!

Kind Regards
Dave

[Jimmy0]

Damn mirrors! Please say you actually sent them that email... you need to lol!

[OptikaNET]

Okay, start of a new workout week. Thought today I would do my Alternate Chest workout but - with respect to the problems that Flyes seem to cause with my shoulder - I planned to warm-up first with some Rotator Cuff work, then have something to eat, and a break, then do my chest workout. I then planned to do some abdominal work (in fact I didn't have time for this, so will have to get to my core later in the week) and finish up with some heavier Rotator Cuff work.

Monday 28th May 2012

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12

Propped External Rotator: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12

Even 3Kg turned out to be a difficult weight to use. The initial 20 reps was not intentional - I was concentrating on technique on the first set and didn't notice that I'd gone over my 12 reps so I carried on until the next round number (20) and then decided to repeat that for the the initial set of the next three exercises as well.

Chest (Alternate) Routine

Cable Crossovers: 17.5Kg x 12, 17.5Kg x 12, 17.5Kg x 12, 20Kg x 10
Previous: 17.5Kg x 12, 17.5Kg x 12, 20Kg x 12, 20Kg x 10
For the third set I misread the JEFIT screen and didn't realise I was supposed to increase the weight!

Dumbell Bench Press (Decline): 26Kg x 12, 26Kg x 12, 26Kg x 10, 26Kg x 7
Previous: 26Kg x 12, 26Kg x 6, 24Kg x 10, 24Kg x 7
Really poor form on these.

Dumbell Flyes (Decline): 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 16Kg x 10, 14Kg x 12, 14Kg x 12, 14Kg x 12
Needed to go deeper on the negative portion of these, but it was bothering my shoulder. I really need to improve my rotator cuff strength.

Dumbell Pullovers (Straight Arm): 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 12
Previous: 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 12
Getting into position on these really hurt my forearms!!! The support muscles on me really need developing.

Machine Pec Deck (Flyes): 45Kg x 12, 45Kg x 12, 45Kg x 8, 45Kg x 8 (15Kg x 80 Centre Squeeze)
Previous: 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 9 (15Kg x 90 Centre Squeeze)

I now only had time to do either Abs/Core or Rotator Cuff, not both, so since I'd already started the process, I decided to complete the Rotator Cuff work.

Rotator Cuff Routine (Heavy)

Side-Lying External Rotation: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: Not Applicable

Propped External Rotator: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: Not Applicable

Lateral Raise with Internal Rotation: 6Kg x 12, 6Kg x 10, 6Kg x 12, 6Kg x 12
Previous: Not Applicable

I wanted to work with 8Kg, but this was way too heavy for me, so I settled on 6Kg but that was almost too much for me!

Kind Regards
Dave

[OptikaNET]

Okay... Been a long and busy week!!! But here, if I've typed it all out correctly, is this week's workouts (apart from Monday's Chest workout which I have already posted!!!)

In many of them I did not progress the weights, but I have been working to improve my form. Did lots of Rotator Cuff improvement but perhaps I should have quit while I was ahead as Wednesday's workout ended up making my shoulder a lot worse.

Ah well....

Also I did the following:
Tuesday: PoleFitness Class (including Side Climbs, "Hood Ornament", "Skaterboy", inverts and "Inverted Crucifix"). Unfortunately my ongoing forearm issues meant I had to stop early. I look forward to the day when my forearms are strong enough to last an entire class!!!

Thursday: Social Swimming.

Friday: Manchester World Naked Bike Ride - and a lot of cycling to different radio stations around the city to promote the event!!!

Here's the week's log!

Kind Regards
Dave

[OptikaNET]

_____________________________________

Tuesday 29th May 2012
Legs Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Leg Press: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12

Dumbell Lunges: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12

Machine Leg Extensions: 100Kg x 12, 100Kg x 12, 100Kg x 12, 100Kg x 12
Previous: 100Kg x 12, 100Kg x 12, 100Kg x 12, 100Kg x 12

Machine Hamstring Curls (Lying): 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Previous: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12

Machine Calf Rotations (Unilateral): 50Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12
Previous: 50Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12

Also:

Machine Adductor: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Supersetted With

Machine Abductor: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25
Previous: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25

Machine Gluteals: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
_____________________________________

Tuesday 29th May 2012
Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 20, 3Kg x 12, 3Kg x , 3Kg x 12
Previous: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12

Propped External Rotator: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
_____________________________________

Wednesday 30th May 2012
Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12

Propped External Rotator: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 5Kg x 12, 5Kg x 12, 5Kg x 12, 5Kg x 12
_____________________________________

Wednesday 30th May 2012
Shoulders Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Arnold Press: 18Kg x 12, 18Kg x 10, 16Kg x 9, 16Kg x 7
Previous: 18Kg x 12, 18Kg x 7, 16Kg x 12, 16Kg x 7

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 11

Barbell Front Raises: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12

Dumbell Bent-Over Deltoid Raise: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12
Previous: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12

Dumbell Shoulder Shrugs: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Previous: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12

_____________________________________

Wednesday 30th May 2012
Rotator Cuff Routine (Heavy)

Side-Lying External Rotation: 6Kg x 12, 6Kg x 12, 6Kg x 7, (Not Performed due to pain)
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12

Propped External Rotator: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12

Lateral Raise with Internal Rotation: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
_____________________________________

Also:

Wednesday 30th May 2012
Cable Core Routine

Cable Knees-To-Chest: Could not perform, ankle-straps were unavailable (being repaired apparently)
Previous: Not Applicable

Cable Side Bends: 17Kg x 20, 17Kg x 20, 17Kg x 20, 17Kg x 20
Previous: 14.7Kg x 20, 14.7Kg x 20, 14.7Kg x 20, 14.7Kg x 20

Cable Obliques Twist (High): 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12
Previous: 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12, 12.5Kg x 12

Cable Obliques Twist (Low): 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12
Previous: 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12

Machine Abdominals Crunch: No time for Crunches
Previous: 25Kg x 12, 25Kg x 12, 35Kg x 12, 35Kg x 12
_____________________________________

Thursday 31st May 2012
Back Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Machine-Assisted Pullups: 39Kg x 12, 39Kg x 12, 39Kg x 12, 39Kg x 12 (Bodyweight -32Kg)
Previous: 39Kg x 12, 39Kg x 10, 39Kg x 12, 39Kg x 8 (Bodyweight -32Kg)

Wide-Grip Cable Lateral Pull-Down: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Previous: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12

Machine Seated Row: 75Kg x 12, 75Kg x 12, 75Kg x 12, 80Kg x 12
Previous: 70Kg x 12, 70Kg x 12, 75Kg x 12, 80Kg x 10

Straight-Arm Cable Lateral Pulldowns: 35Kg x 12, 35Kg x 12, 40Kg x 12, 40Kg x 12
Previous: 35Kg x 12, 35Kg x 12, 40Kg x 12, 40Kg x 12

Machine Back Extension: 55Kg x 12, 60Kg x 8, 60Kg x 12, 60Kg x 12
Previous: 55Kg x 12, 55Kg x 8, 55Kg x 12, 55Kg x 12
_____________________________________

Friday 01th June 2012
Arms Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Barbell Biceps Curl: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12

Dumbell Biceps Curl (Seated) 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10

Dumbell Hammer Curls (Seated, Brachialis): 14Kg x 12
Previous: 14Kg x 12

Cable Biceps Curls (Straight Bar): 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12
Previous: 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12

Supersetted With

Cable Triceps Pushdowns (Rope): 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12
Previous: 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12

Triceps Dips: BodyWeight x 12, BodyWeight x 12, BodyWeight x 12, BodyWeight x 12
Previous: BodyWeight x 12, BodyWeight x 12, BodyWeight x 10, BodyWeight x 10

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 12 Reps
Previous: 12 Reps, 12 Reps, 12 Reps, 12 Reps

Also:

ForeArms Routine

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12

Thumbs-Down Standing Dumbell Bends: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20
Previous: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20

Thumbs-Up Standing Dumbell Bends: 24Kg x 12, 24Kg x 12, 24Kg x 12, 24Kg x 12
Previous: 24Kg x 12, 24Kg x 10, 24Kg x 10, 24Kg x 10

Also:

Cable Core Routine

Cable Knees-To-Chest: Could not perform, ankle-straps were unavailable (being repaired apparently)
Previous: Not Applicable

Cable Side Bends: 17Kg x 20, 17Kg x 20, 17Kg x 20, 17Kg x 20
Previous: 17Kg x 20, 17Kg x 20, 17Kg x 20, 17Kg x 20

Cable Obliques Twist (High): 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12
Previous: 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12

Cable Obliques Twist (Low): 17Kg x 12, 17Kg x 12, 17Kg x 12, 17Kg x 12
Previous: 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12, 14.7Kg x 12

Machine Abdominals Crunch: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 35Kg x 12, 35Kg x 12

[Jimmy0]

Hold up a minute.... you were cycling naked?

[OptikaNET]

Well, the extra Bank Holidays on Monday and Tuesday to celebrate the Queen's Diamond Jubilee (not her birthday as some of my overseas Facebook friends seem to have thought...) stopped me from going to the gym on those days which has caused a certain disruption to my routine. The really heavy rain all this week has caused more...

Pole Class was cancelled this week.

To try an catch up, I doubled up Chest (Alternate) Routine and Legs Routine on Wednesday together with Rotator Cuff (Warmup) Routine and Core Cable Routine.

I doubled up Shoulder Routine with Back Routine on Thursday and also did Rotator Cuff (Warmup and Heavy Routines) before going Swimming (Light, Social).

I was absolutely exhausted from these workouts and it was raining very heavily on Friday, so I took that as a rest day and went to the gym today (Saturday) for Arms Workout and ForeArms Workout.

All my weights stayed exactly the same as last week (which was mostly the same as the previous week and the week before) so there is no point in taking the time to list them all again. My weights seem to be stuck at the moment. I'm beginning to wonder if my restricted-calorie diet is starting to hold me back. I haven't reached my Fat Percentage target yet and I'm still not sure how to increase my calories without putting the fat back on...

In fact, over the weekend with my parents I have eaten all sorts of stuff I shouldn't (my mother really doesn't get the idea of healthy food - I swear she thinks bacon is a foodgroup!!!), so I restricted my calories for a couple of days. I weighed myself yesterday and was 70.2 Kg and 15% Bodyfat. So I'm keeping the fat down successfully, but I'm not reaching my fat percentage goals as I said.

Looking quite good in the mirror, though, although I am obviously not achieving mass yet...

Kind Regards
Dave

[OptikaNET]

I have just increased my target calories in MyFitnessPal to 1,900.

Kind Regards
Dave

[OptikaNET]

Okay, before Justin shouts at me for not updating this...

My weights have been stuck at the same level for some weeks now, so I tried to deliberately force myself to go heavier on Monday to try and get things moving again. Sadly this was highly unsuccessful and I ended up lifting a lot less. This was very frustrating for me.

Monday 30th May 2012
Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12

Propped External Rotator: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
_____________________________________

Monday 11th Jun 2012
Chest Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Bench Press (Flat): 28Kg x 12, 28Kg x 8, 26Kg x 7, 24Kg x 10
Previous: 26Kg x 12, 26Kg x 12, 26Kg x 10, 26Kg x 8

Supersetted With

Dumbell Flyes (Flat): 20Kg x 12, 20Kg x 12, 20Kg x 8, 18Kg x 12
Previous: 18Kg x 12, 18Kg x 12, 18Kg x 10, 18Kg x 8

Dumbell Bench Press (Incline): 18Kg x 12, 18Kg x 11, 18Kg x 10, 18Kg x 10
Previous: 18Kg x 12, 18Kg x 10, 18Kg x 9, 18Kg x 9

Dumbell Flyes (Incline): 16Kg x 10, 16Kg x 10, 14Kg x 12, 14Kg x12
Previous: 16Kg x 9, 16Kg x 9, 14Kg x 12, 14Kg x12

Assisted Chest Dips Machine: 38Kg x 12, 38Kg x 12, 38Kg x 12, 38Kg x 12 (Bodyweight -32Kg)
Previous: 35Kg x 12, 35Kg x 12, 35Kg x 12, 39Kg x 12(Bodyweight -36Kg/-32Kg)
_____________________________________

This was a highly unsuccessful workout.

I will log Tuesday's and Thursday's workouts later...

Kind Regards
Dave

[Deviation]

Just a suggestion (or two), but why not drop the flat/incline presses to 8 reps and remove your superset? The change might make it so you can hits your goals. Just a thought. Not sure what your rest time is between sets.

[OptikaNET]

Rest time is 90 seconds (60 seconds on some of my secondary workouts such as ForeArms, and just 20 seconds - as of yesterday - for the Rotator Cuff Warmup).

That superset is really hard and it would be a relief to drop it - which is one reason why I'm inclined to keep it!!! I am also trying to keep volume high at 12 reps for every set. Both of these are on the advice of a personal trainer who got me moving again, and who designed this workout (which I have tweaked and added to over the last year).

Yes, I've been stuck this last few weeks, but I'm not ready to make big changes to it just yet. Historically I have always pyramided sets (12, 10, 8, 6) increasing the weight each set, so this is a different way of working for me but I feel the larger volume is giving me a stronger "pump" from fewer exercises (chest is my stubborn bodypart and I used to way-overtrain it in an effort to get any growth at all!!! 7 or 8 exercises to a session!!!

I will consider what you said, though, if I can't get the 28s to shift then I'm going to have to rethink this a bit.

Kind Regards
Dave

[OptikaNET]

Two additional thoughts: I work without a spotter so I don't risk weights I'm uneasy about (and this may be holding me back). Also; I am continuing to have wrist/forearm strength issues. The problem is that the heavier weights are hard to work with not because my pectorals give out, but because my wrist does!

Kind Regards
Dave

[Deviation]

Up your sets of hammer curls and try out reverse curls. Both help the forearms. I'd suggest 60 sec on your rest time.

But hey I can understand not wanting to change. The only thing you have to remember is that something (who knows exactly what) is preventing you from completing your sets. Change might be what you need. ;)

[OptikaNET]

_____________________________________

Tuesday 12th May 2012
Legs Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Leg Press: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Previous: 180Kg x 12, 180Kg x 12, 180Kg x 12, 180Kg x 12
Not increasing the weight because I continue to try and make the form deeper, to consistently hit parallel. Still finding this really difficult.

Dumbell Lunges: 12Kg x 12, 12Kg x 12, 14Kg x 12, 14Kg x 12
Previous: 14Kg x 12, 14Kg x 12, 14Kg x 12, 14Kg x 12
The first two sets were a mistake - someone had left the 12Kg dumbells out where I was working and I picked them up by mistake. I actually thought I could increase the weight, because they were becoming easier, until I realised what had happened after the second set.

Machine Leg Extensions: 100Kg x 12, 100Kg x 12, 100Kg x 12, 100Kg x 12
Previous: 100Kg x 12, 100Kg x 12, 100Kg x 12, 100Kg x 12
100Kg is the entire weight-stack of the machine. To go heavier I will have to start working unilaterally, but that would take longer and I was pushed for time today because of my Pole Class later on. Will try to work unilaterally next week.

Machine Hamstring Curls (Lying): 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Previous: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12
Still struggling to do four sets of 12 reps with good form, so decided not to increase weight yet. May force the last set higher next week.

Machine Calf Rotations (Unilateral): 55Kg x 12, 55Kg x 12, 55Kg x 12, 60Kg x 12
Previous: 50Kg x 12, 50Kg x 12, 50Kg x 12, 50Kg x 12
I actually pushed these higher this week. Unfortunately 65Kg is as high as the machine stack goes, and I'm already working unilaterally. May have to switch to doing calves on the Leg Press.

Also:

Machine Adductor: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12

Supersetted With

Machine Abductor: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25
Previous: 60Kg x 25, 60Kg x 25, 60Kg x 25, 60Kg x 25

Machine Gluteals: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 60Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
_____________________________________

Tuesday 12th Jun 2012
Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 20, 3Kg x 12, 3Kg x , 3Kg x 12
Previous: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12

Propped External Rotator: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
_____________________________________

Pole Fitness Class
http://i88.photobucket.com/albums/k175/OptikaNET/PoleClass-12-Jun-2012.jpg

Shoulder Mount Repeater
Static Shoulder Mount
Basic Invert
Straddle Invert
"Sad Girl"
"Peter Pan"
"Flag"

http://i88.photobucket.com/albums/k175/OptikaNET/ShoulderMountRepeater.jpg

_____________________________________

Kind Regards
Dave

[OptikaNET]

Hammer curls? Really? I do those to develop Brachialis, I don't really see them as a ForeArm developer.

I'll look into reverse curls. I can google, but if you know a good URL then that might save me some time!!!

Kind Regards
Dave

[OptikaNET]

Was really tired on Wednesday so decided to take it as a rest-day:
_____________________________________

Thursday 14th June 2012
Rotator Cuff Routine (Warmup)

Side-Lying External Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12

Propped External Rotator: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12

Lateral Raise with Internal Rotation: 3Kg x 20, 3Kg x 12, 3Kg x 12, 3Kg x 12
Previous: 3Kg x 12, 3Kg x 12, 3Kg x 12, 3Kg x 12
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Thursday 14th June 2012
Shoulders Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Dumbell Arnold Press: 18Kg x 12, 18Kg x 6, 16Kg x 8, 16Kg x 7
Previous: 18Kg x 12, 18Kg x 8, 16Kg x 10, 16Kg x 8
Thought about increasing this, but I haven't managed 4x12 Reps with this weight yet, so I stayed where I was. In actual fact, I was weaker on this exercise than previously. Very disappointing...

Dumbell Lateral Raises: 12Kg x 12, 12Kg x 12, 12Kg x 12, 14Kg x 9
Previous: 12Kg x 12, 12Kg x 12, 12Kg x 12, 12Kg x 11
Previously my form on these 12 reps has been poor. Much better today (but still some swinging going on in later reps). I decided to try and push this by upping the weight on the last set. Poor form, but hopefully it will help push me out of a rut...

Barbell Front Raises: 30Kg x 12, 30Kg x 12, 30Kg x 12, 30Kg x 12
Previous: 25Kg x 12, 25Kg x 12, 25Kg x 12, 25Kg x 12
I pushed this to the next weight. My form suffered but I managed to meet the required volume.

Dumbell Bent-Over Deltoid Raise: 14g x 12, 14Kg x 12, 14Kg x 10, 14Kg x 9
Previous: 12g x 12, 12Kg x 12, 12Kg x 12, 12Kg x 12
Again pushed to the next weight iteration. Some form sacrificed.

Dumbell Shoulder Shrugs: 36Kg x 12, 36Kg x 12, 36Kg x 12, 36Kg x 12
Previous: 34Kg x 12, 34Kg x 12, 34Kg x 12, 34Kg x 12
Very poor form on many of the reps. It's not really the shoulder strength that holds me back, it's my grip/ability to actually hold the dumbells!

_____________________________________

Thursday 14th June 2012
Rotator Cuff Routine (Heavy)

Side-Lying External Rotation: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12

Propped External Rotator: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12

Lateral Raise with Internal Rotation: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Previous: 6Kg x 12, 6Kg x 12, 6Kg x 12, 6Kg x 12
Not ready to increase this weight yet. Still trying to prevent shoulder injury in other exercises.
_____________________________________
Also Social Swimming (Light)
_____________________________________

Had a strange chest pain all day on Thursday. It was just below the collarbone, in the centre (above the sternum) and extended about an inch to each side. It wasn't the pectoral muscle itself, which was fine, but it hurt if I pressed on the bone of the ribs at that point. Have no idea what caused it, but it did interfere somewhat with the workout.

Kind Regards
Dave

[Deviation]

Hammer curls? Really? I do those to develop Brachialis, I don't really see them as a ForeArm developer.

I'll look into reverse curls. I can google, but if you know a good URL then that might save me some time!!!

Kind Regards
Dave
Odd as it may seem (it did to me), they do in fact work the forearms: http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
http://www.muscleandstrength.com/exercises/standing-hammer-curl.html[/URL]

You have to be strict with them. No throwing weights.

Reverse Curl: http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html (http://www.muscleandstrength.com/exercises/standing-hammer-curl.html)
Dumbbell Version: [URL]http://www.muscleandstrength.com/exercises/standing-dumbbell-reverse-curl.html

[OptikaNET]

Thank you, I will bear those in mind.

Kind Regards
Dave

[OptikaNET]

Saturday 16th May 2012
Back Routine

Cycle to and from the gym (25 mins, 4 Miles x2)
Warm-Up: 5 Mins Rowing

Machine-Assisted Pullups: 39Kg x 12, 39Kg x 12, 39Kg x 12, 39Kg x 12 (Bodyweight -32Kg)
Previous: 39Kg x 12, 39Kg x 10, 39Kg x 12, 39Kg x 8 (Bodyweight -32Kg)

Wide-Grip Cable Lateral Pull-Down: 70Kg x 12, 70Kg x 12, 70Kg x 12, 70Kg x 12
Previous: 65Kg x 12, 65Kg x 12, 65Kg x 12, 65Kg x 12

Machine Seated Row: 75Kg x 12, 75Kg x 12, 75Kg x 12, 80Kg x 10
Previous: 70Kg x 12, 70Kg x 12, 75Kg x 12, 80Kg x 12

Straight-Arm Cable Lateral Pulldowns: 40Kg x 12, 40Kg x 12, 40Kg x 12, 40Kg x 12
Previous: 35Kg x 12, 35Kg x 12, 40Kg x 12, 40Kg x 12

Machine Back Extension: 65Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Previous: 55Kg x 12, 60Kg x 12, 60Kg x 12, 60Kg x 12
Made a mistake here. Was completely unable to use correct form on these, and couldn't work with 65Kg even though my log suggested I could. A week later and the reason became obvious - the machine had two positions for feet. With my feet in the "further" position I'm able to keep my lower back stable and "wedge" my hips agains the pad, allowing me to move my back with greater control. But in the closer position my knees are bent which destabilises my lower body and therefore prevents the strict form of the upper body movement which in turn affected the weight I could use. Unfortunately the design of this machine is very similar to the abs crunch machine used below and there the reverse foot position pertains, so I simply got confused this week and this affected my workout.

Machine Abdominal Crunch: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Added to counterbalance Erector Spinae

_____________________________________

Also:

Saturday 16th June 2012
Arms Routine

Barbell Biceps Curl: 40Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Previous: 35Kg x 12, 35Kg x 12, 35Kg x 12, 35Kg x 12
Trying to push past my plateau by forcing heavier weights even though I'm not comfortable working with them.

Barbell Reverse Biceps Curl: 40Kg x 12
At Justin's suggestion, I'm trying these out as a Forearm strengthening exercise.

Dumbell Biceps Curl (Seated) 18Kg x 8, 16Kg x 12, 16Kg x 12, 16Kg x 12
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 10, 16Kg x 10

Dumbell Hammer Curls (Seated, Brachialis): 14Kg x 12
Previous: 14Kg x 12

Cable Biceps Curls (Straight Bar): 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12
Previous: 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12, 23.75Kg x 12

Supersetted With

Cable Triceps Pushdowns (Rope): 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12
Previous: 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12, 33.75Kg x 12

Triceps Dips: BodyWeight x 12, BodyWeight x 12, BodyWeight x 12, BodyWeight x 12
Previous: BodyWeight x 12, BodyWeight x 12, BodyWeight x 12, BodyWeight x 12

Triceps Pressups (Pushups): 12 Reps, 12 Reps, 12 Reps, 12 Reps
Previous: 12 Reps, 12 Reps, 12 Reps, 12 Reps

Also:

ForeArms Routine

Dumbbell Wrist Curl Over A Bench (Supinated (Palms-Up)): 18Kg x 12, 18Kg x 12, 18Kg x 12, 18Kg x 10
Previous: 16Kg x 12, 16Kg x 12, 16Kg x 12, 16Kg x 12

Dumbell Wrist Curl Over A Bench (Pronated (Palms-Down)): 12Kg x 12, 12Kg x 10, 10Kg x 12, 10Kg x 12
Previous: 10Kg x 12, 10Kg x 12, 10Kg x 12, 10Kg x 12

Thumbs-Down Standing Dumbell Bends: 26Kg x 20, 26Kg x 20, 26Kg x 14, 26Kg x 12
Previous: 24Kg x 20, 24Kg x 20, 24Kg x 20, 24Kg x 20

Thumbs-Up Standing Dumbell Bends: 24Kg x 12, 24Kg x 12, 24Kg x 12, 24Kg x 12
Previous: 24Kg x 12, 24Kg x 12, 24Kg x 12, 24Kg x 12
_____________________________________

[OptikaNET]

Not been on here for ages. Trying to get back into doing other stuff with my life and not just the bodybuilding and this had the effect of stopping my gym activity dead!!! Felt so guilty about that that I stopped coming on here. Only here now because I got an email about the amount of spam activity on here, which I've been trying to do something about...

As it happens I did go to the gym on Tuesday and did a chest workout for the first time in about three months. Was somewhat put off by the fact that my gym has changed hands and the new owners have been knocking down walls and stuff...

I have, however, been continuing with swimming and in the last two weeks I started ensuring I did a kilometre each week (56 lengths of the 18 metre pool I go to).

Hopefully gym work will be a larger part of my life in the new year - I'm trying to work towards a discipline of 1 hour exercise, 1 hour writing and 1 hour artwork every day. I suspect it will be a while before I get to that point. My problem is that I find these things are mutually exclusive - either I workout or I do other stuff, I don't seem to be able to do both...

Kind Regards
Dave

[jonny_g81]

welcome back

[OptikaNET]

Been stuck at my parents' house since before christmas and not able to get to my gym (which has just changed ownership and was involved in building/renovation work over the December period anyway). I have made a point of taking swimming more seriously over the last few weeks, making a point of swimming at least a kilometre each weekly session (and I was 8 lengths short of another half kilometre last Thursday!). Also upped my cycling (the two nightclub nights I visited over christmas and new year period were both cycled to, involving two 32-mile round trips).

But hopefully, from tomorrow, I will be returning to the gym. That was intended to be today, but I got stuck at my Parents' again, so I shall hopefully be returning to my Manchester flat within the next hour or so and from there will be able to return to a decent exercise regime.

Plenty of crunches and pressups over the last couple of weeks have at least established that the foundation I built last year is largely still there, thankfully!

Kind Regards
Dave

[OptikaNET]

Well... that didn't exactly go as planned but the week wasn't entirely wasted:

Was still away from home on Monday, so wasn't able to start my gym programme then. Wimped out on Tuesday due to bad weather.

First 2013 Workout was Wednesday therefore. As with all my workouts this week I had to halve the weights I used, but I focussed on good technique and form, and on establishing a good range of movement which I don't always succeed in having with heavier weights.

I wanted to complete my five workouts (plus extras) by Friday as I (a) knew I wouldn't have time for working out over the weekend, (b) wanted to be able to start fresh from Monday next week and (c) was going out clubbing on Friday and wanted to achieve a "pump".

So Wednesday I did two workouts; Chest and Shoulders, while doing the extra-workouts of Rotator Cuff and Abdominals.

Thursday I planned to continue, but I woke up with a headache I couldn't shift so I decided to take a rest, but I did go swimming and completed 75 lengths of the 18 metre pool (equivalent to 1.35 Km).

Friday I achieved two workouts; Legs and Back, and although I didn't have time for an Arm workout as well, I did do a superset of Cable Biceps Curls/Cable Triceps Pushdowns (with Rope). I threw in some Machine Bench Press, Pec Deck and Machine Ab Crunches just for the pump as well...

Also been improving my diet this week and have started to lose the 7Kg of excess weight I seem to have picked up along the way (too much Christmas pudding perhaps?).

So not the greatest of starts, but better than nothing. Living with DOMS now - as is always the case when working out after a period of lapsing... Next week should be better and, hopefully, by next month I should be able to push the weights back up until I reach the levels I achieved last year.

Then, perhaps, I can really start to build on last-year's foundation and achieve something worth having.

Kind Regards
Dave

PS. I wish deleting Spam counted as a workout 'cos if it did I'd be a bloody-champion by now!!!

[OptikaNET]

Okay... Still not attending regularly, but I did a Chest workout, a Shoulder Workout (including Rotator Cuff) and a Core Workout today.

Going to see Les Miserables tomorrow!!! Then swimming hopefully!

Kind Regards
Dave

[Deviation]

No slacking Dave! Don't think I haven't been watching your log! ;)

[OptikaNET]

And there I thought nobody loved me....

Kind Regards
Dave