JG's log

[jonny_g81]

Hi

Having turned 30 last year i decided to try and 'get in shape'.
I have had to start slowly having suffered 2 left achilles tendon ruptures in 2010 and am slightly limited as to what i can do, especially for lower body and cardio to an extent.

My goal is to achieve a lean but muscular physique. I appreciate that's probably one of the hardest thinks to do (bulk and cut simultaneously) but it is coming along slowly.

I'm putting my exercise routine up here and if anyone has any tips or recommendations for it, feel free to contribute.
I've also put my diet in the appropriate forum section so again, I welcome any suggestions to help me reach my goal

J

Body Part
Exercise Name Rest Time Reps Sets Track

Chest
Barbell Bench Press 120 Sec. 5 7

Chest
Dumbbell Incline Bench Press 90 Sec. 7 4
Chest
Dumbbell Fly 90 Sec. 7 4

Chest
Dumbbell Incline Fly 75 Sec. 7 4

Triceps
Lying Close-Grip Barbell Triceps Press To Chin 60 Sec. 8 3

Triceps
Triceps Pushdown - Rope 60 Sec. 8 3

Triceps
Barbell Close Grip Bench Press 90 Sec. 8 3

Wednesday Back, Biceps, and Forearm
Body Part
Exercise Name Rest Time Reps Sets

Back
Barbell Bent Over Row 75 Sec. 6 3
Back
Barbell Deadlift 90 Sec. 5 5
Back
Wide-Grip Lat Pulldown 60 Sec. 8 3

Back
Cable Seated Row 75 Sec. 6 3

Back
Underhand Pull down 75 Sec. 6 3

Biceps
Dumbbell Concentration Curls 75 Sec. 8 4

Biceps
Hammer Curls 60 Sec. 8 4

Biceps
Barbell Curl 60 Sec. 8 4

Back
One-Arm Dumbell Row 60 Sec. 8 3

Back
Bent over DB flye 60 Sec. 8 3

Friday Shoulders Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Shoulders
Barbell Shoulder Press 90 Sec. 6 5

Shoulders
Dumbbell Shoulder Press 90 Sec. 6 4

Shoulders
Dumbbell Arnold Press 90 Sec. 6 4

Shoulders
Dumbbell Lateral Raise 75 Sec. 6 4

Shoulders
Dumbbell Front Raise 60 Sec. 6 4
Shoulders
Barbell Shrug 75 Sec. 8 4

Shoulders
Dumbbell Up Right Row 60 Sec. 6 4

Upper Legs
Iron Cross 75 Sec. 8 3

Saturday Abs Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Abs
Leg Pull-In 60 Sec. 8 3
Abs
Air Bike 60 Sec. 8 3
Abs
Cable Seated Crunch 60 Sec. 8 3

Abs
Alternate Heel Touchers 60 Sec. 8 3
Abs
Plate Twist 60 Sec. 8 3
Abs
Crunches 60 Sec. 8 3

Abs
Swiss ball side crunch with rotation 60 Sec. 8 3
Abs
Seated barbell side twists 60 Sec. 8 3

ANY Legs Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Upper Legs
Leg Press 90 Sec. 6 6

Upper Legs
Dumbbell Lunges 60 Sec. 8 3

Upper Legs
Dumbbell Step Ups 60 Sec. 8 3

Upper Legs
Single Leg Extensions 60 Sec. 8 3

Lower Legs
Calf Press On Leg Press Machine 60 Sec. 8 3

Upper Legs
Lying Leg Curls 60 Sec. 8 3

[OptikaNET]

That seems like a solid routine. I don't think there are any definitive rules on this, but my own thoughts would be that I'd do more sets and fewer exercises (you seem to be doing a large variety of exercises but only two sets and often only 6 reps or so. I would personally increase the reps to 10-12 and do four sets. Doing so many exercises means (a) you may get frustrated waiting for equipment and (b) when you decide to change your routine you don't have anywhere to go...).

Secondly, I would take an issue with your sequencing. For example; shoulders - you have a barbell shoulder press followed by the (harder) dumbell shoulder press followed by the (harder) Dumbell Arnold Press. So at the point that you are at your most tired and least able to maintain strict form you are doing the most challenging exercises. I would exactly reverse that sequence. Do your compound exercises before you do you isolation exercises. Do Dumbells before you do Barbells and do free weights before you do machines.

This is a general rule of thumb, but not a binding one (indeed, it's one I often break) but it exists for a reason so I would take a look at your sequencing and compare to your experience in the gym (how hard do you find each exercise). Try to move the heavier, more difficult exercises to the start of the routine and the lighter or less complicated exercises to the end. Any exercise that recruits a large number of support muscles to maintain strict form (eg Arnold Press) is going to be harder to perform than a simpler version of the same exercise (eg Dumbell Shoulder Press - still a Deltoid exercise, still raising the dumbells up and down at the shoulder, but now you're not rotating them to the front and you are only bringing them to shoulder level, not collarbone level).

There can be advantage in "pre-working" a muscle group with, for example, a machine exercise so that it is already tired when challenging it with a harder exercise, but in general the reverse is usually true. It can certainly make your routine more efficient and, by putting the most challenging exercises first, you reduce the psychological tendency to "give up because this is too hard" before finishing the routine. Another psychological challenge is "I will use a lower weight to do Exercise A, because I know I still have to do Exercise B and Exercise C" - stick the hardest exercises at the front and you will feel less need to "hold some energy in reserve" and that will give you better motivation to work as hard as you can.

There is no "ideal" sequencing, however, and a lot of it depends on the exercises you find easier/harder than others.

Kind Regards
Dave

[Deviation]

What's your routine based on? Some odd rep & set combos there (e.g. 7 sets of 5). Three different shoulder presses aren't needed. Pick one. I vote military press or arnold press. If you need more shoulder work, add in rear delt flyes. In general, you have a lot of repeat exercises. Also, where's the squats? ;)

If you're relatively new, I'd look at existing routines. One thing beginners miss is that less is more. If you want a routine geared more towards bodybuilding, this is one to consider: http://www.jefit.com/routines/workout-routine-database.php?id=2909 Pay attention to the thread that is linked in that routine.

[jonny_g81]

Hi, thanks for the replies. The 7 sets of 5 I discount the first 2 as warm-up sets so its really 5x5. As for squats, my gym has a really small weights room with no squat rack and I don't feel confident enough to be attempting it without a rack. Have you any suggestions what u could do instead of squats? I'll naive tweak the shoulder routine too. I'm looking to get balanced rounded shoulders. Other than rear flyes is there any other shoulder exercises you'd recommend?

Cheers J

[amcredle]

try looking up some proven programs on the net and start with that. i would cut out a few things as u might overtrain yourself and focus on compound lifts.

like on your back day..



Back
Barbell Bent Over Row 75 Sec. 6 3
Back
Barbell Deadlift 90 Sec. 5 5
Back
Wide-Grip Lat Pulldown 60 Sec. 8 3

Back
Cable Seated Row 75 Sec. 6 3

Back
Underhand Pull down 75 Sec. 6 3

Biceps
Dumbbell Concentration Curls 75 Sec. 8 4

Biceps
Hammer Curls 60 Sec. 8 4

Biceps
Barbell Curl 60 Sec. 8 4

Back
One-Arm Dumbell Row 60 Sec. 8 3

Back
Bent over DB flye 60 Sec. 8 3

--------------------------

Id start with deadlifts... its a total body compound ex. you will get the most bang for your buck with that. once your start lifting a good amount of weight i doubt you will have the energy to do much else..

Rows are a great also..

Now remember...

deadlifts,rows, one arm dumbell rows also work your Biceps also. So id cut out a few biceps ex..

[OptikaNET]

Honestly, you don't need more shoulder exercises!!! You need less!!! Personally I do Arnold Press followed by Lateral Raises, Barbell Front Raises, Rear Flyes and Shrugs - and that's a workout on its own, without training anything else same day!!! (Well, okay I cheat on that, but only because I'm rubbish at motivation and getting myself to the gym!!!).

In general, three exercises is plenty!!! If you want the variety then alternate two or more routines or simply stick with one for a few months then switch to the other to keep the muscles guessing... But don't do them all at once!!! What you look to be doing there is Overtraining, and that can lead to Catabolism of your hard-earned muscle (as well as the potential for injury).

When training reaches a plateau, it's useful to change your exercises to ones which hit the muscle in a different way, so it responds differently and starts growing again. If you do all the exercises all the time then you have nowhere to go for fresh exercises when it's time to change!!!

If you can't squat I'm sure you'll do fine with lunges. Does your gym have a Hack Squat or Leg Press machine you could go heavy on?

Kind Regards
Dave

[Deviation]

As for squats, my gym has a really small weights room with no squat rack and I don't feel confident enough to be attempting it without a rack.
That's a bummer. Is there another gym around?

If you're stuck there:
Option A) Leg presses + Barbell lunges
Option B) Hack Squats (barbell NOT machine) http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

I'd opt for B if I were in your shoes. For additional assistance work, consider barbell good mornings and/or lunges.

That said, why try to build your own routine when you're new? You will find out, as I did, you don't know enough yet. It sounds like a great idea piecing all this together, but its not. Trust me.

[jonny_g81]

leg presses on the machine go up to about 200kg i think and im on 150 at the moment. i'll have a go at the hack squats on my leg routine and see how i get on with those. i am deadlifting max 110kg x 5 at the moment. have only just started the deadlifting in the last 2weeks so it will be interesting to see how it helps me progress.

cheers for all the help guys

J

[OptikaNET]

I'm having the problem of running out of weight-stacks too!!!

However, on some exercises at least, you can reduce the weight to less than half and try only working one leg at a time, that way you end up getting double the use out of the stack!!!

I'm currently doing this for Calf Rotations. Sadly I'm almost up to the full stack for each leg again!!!

Kind Regards
Dave

[jonny_g81]

21/5 - Chest and tri's (wt in KGs)

Bench Press (1st 2 sets warmup ) 60x6, 70x6, 75x5,80x5,85x5,87.5x2,87.5x3 (PB)

Incline DB press 50,50,50,55(PB) (7reps)

DB fly 40,40,40,43 (6reps)

Incline DB fly 40,40,40,40 (6reps)

Barbell close grip press 50x8, 52.5x8, 55 x6 (PB)

Tricep EZ press to chin 29.5, 32, 32 (6reps)

Rope pull down 28.5, 31.2, 33.9 (8reps)


Few PBs so happy with that, esp bench press.

23/5 Back and Biceps


Deadlift 80,90,100,110,115 (PB) 5 reps

Barbell Row 60/62.5/65/67.5/70 x6

Wide Lat pull-down 68/68/68/68 x4

Seated row 73.2/78.8/80.8 x6

Underhand pulldown 85x6 90.5 x4

Hammer curl 30x8 30x6

24/5 shoulders

Barbell OHP 43.5 x 6, 46x5,46x4,46x4,46x5

Reverse flys 20/20/20 (8reps)

Arnold Press 40/40/40/40 (6reps)

Lat raises 20/2020/20 (7reps)

Front raises 20/20/20/20 (7,8,7,6)

Barbell shrugs 70/72.5/75/75 (8 reps)

Db upright row 40/40/40/40 (8reps)

iron cross 14/14/14 (6reps)

[jonny_g81]

log update

25/5 - Abs day

Leg pull-in's - 30/40/50
Air bike - 30/22/20
Plank - 35/45/50 seconds
cable seated cruch - 30/20/15 ( 25.5/28/28kg )
Plate twist - 25 x 3 (7 kg)
Crunches w/legs on stab. ball - 35/35/20
DB side bend - 10/10/8 (25kg)
Cable cruch w/rotation - 20/17 (14kg)

Stil not too sure about the ab routine. I think my crunch technique is poor because i'm feeling pain across my neck and back the following day.

29/5 Legs day

Leg Press 6/6/5/5/5/5 (130 kg)
DB lunges 6/6/6 (40kg)
DB step ups 6/6/6 (45kg)
Leg extensions 6/6/6 (55/55/58kg)
Lying leg curls 8/8/8 (25.5/36.5/36.5kg)
Calf press on leg press machine 12/12/12 (120/120/130kg)

I had been shifting heavier weights on the leg press machine but have decreased it because i'm bow starting the exercise from a lower squat position (as my gym doesn't have a squat rack) to try and get a fuller leg workout. Definitely felt much harder doing it this way. have now introduced lying leg curls as my hamstrings are remarkably underdeveloped and i need to balance things out.

31/5 Chest & Tris

Bench Press 6/6/5/5/3/3 (60/70/80/85/87.5/87.5) -Managed to do 2x3 on the 87.5 lift. happy to be getting stronger on that
Incline DB press 8/8/7/6 (50kg)
DB fly 6/6/6/6 (40/45/45/45 kg)
Incline DB fly 7/6/6/6 (40kg)
Tricep EZ press to chin 6/6/6 (32/32/34.5kg)
Barbell close grip press 8/8/8 (50/52.5/55 kg)
Rope pull down 8/5/5 (28.5/34/31kg)

Didn't feel as strong on the tricep specific routines today. had to 'deload' on the rope pull down routine that i had been able to do the week before

1/6 - Back & biceps

Deadlift 5x5 (85/95/100/110/120kg)
Barbell Row 5x5 (65/67.5/70/72.5/72.5)
Seated row 3x6 (73.2/78.8/80.8)
Bicep constant tension curl 4x8 (27.2kg)
Hammer curl 4x8 (30kg)
Single arm row 3x8 (25kg)

Have shortened this workout because it was taking much too long to complete. Ive taken out lat pull-downs and barbell curls. My gym is moving to new premises in a week's time which will have a pull-up bar, smith machine and cable crossover eqipment, plus a wider variety of resistance machines, so hoepfully i can introduce these into my workout for more compound exercises.

Since i've started this, my weight has remained within about 0.5 kg (currently around 88kg at the moment) but i'm a definitely feeling much stronger so I can only imagine that my fat loss is being offset by muscle gain. My gym has a Tanita BIA %BF analyse but i'm not sure how accurate it is since i usually go in the afternoons and there can be as much as a 5% variation in BF depending on which 'setting' i pick. I'm thinking of getting some of the calipers onlibe and maybe do it that way

J

[jonny_g81]

4/6 Shoulders day

Barbell OHP 40kg 5x5
Reverse flys 20kg (8/8/8/10reps)
Arnold Press 40KG (7/7/6/5)
Lat raises 20kg 4x7
Front raises 20kg 4x7
Db upright row 40kg x8 / 40kg x 8/ 45kgx6 /45kgx6

had to drop the weight on the OHP. had been lifting about 44kg last week but didnt feel strong enough this week. felt something go on the right side of my neck and have been suffering with it the past 2days. think it was the descending trapezius. couldnt do the BB shrugs as a result.

Hopefully will improve this week and I can get back on it!

J

[Deviation]

Where's you log at? Haven't quit have ya?

[jonny_g81]

Hey man. nah haven't quit, although my motivation has been taking a hit of late but im doing my best to power through.
My gym had been in the midst of a move so I've re-jigged my workout a little as the new place now has a smith machine, cable x-over and heavier weights. I'll update my logs now

6/6 Abs Day

Leg pull in - 40/40/50
Air bike - 22/17/18
Plank -45s/45s/30s
cable seated crunch 28x12/31x10/22.75x26
Plate twists 7kg - 30/26/23
DB side bend - sets 25kg x10

7/6 Chest & tris


BB bench (kg) 65x6/80x5/85x5/87.5x5/85/4
DB Inc flye 4 sets 50kg x8
DB fly 45kg x 6 then 3 sets 35 x 6
Incline DB fly4 sets 40kg x 6
Barbell close grip press 50kg - 5/6/4
Dips - 9/8/5
Rope push down - 28.5kg x 8/31.2x8/34x5

Felt that the form on the DB fly was poor so i've dropped the weight to improve my form and get the proper benefit. have introduced some dips with just bodyweight. Found these wuite difficult so obv the tris need some extra attention.

8/6 Biceps and back
ALL WEIGHTS IN KG

Deadlift 5 reps each 90/100/110/120/125
Barbell Row 5 reps 67.5/70/72.5/75/75
Seated row 75.2X6/80.8x6/82.5x5
Bicep constant tension curl - 8 reps 27.2/27.2/27.2
Hammer curl 35x8/35x7/35x7/35x7
One arm Db row 3 sets 25kgx8

9/6 Shoulders

BB press 6 reps 45/45/45/50/50kg
Arnold press 4 sets 40kgx6
Lat raises 4 sets 10kg each arm x 7
front raises 10 kg each arm x7
BB shrugs 8 reps 72.5/75/77.5/80kg
DB upright row 40x8/40x8/40x8/45x6
Iron cros 3 sets 14kgx6

12/6 Legs Day

Leg Press 5 sets 130kgx6
DB lunges 3 sets 45kg x 6
DB step ups 3 sets 45kgx6
Leg extensions 55/61/62kg x 7
Lying leg curls 3x8 36.5/42/43kg
Calf press on leg press machine 130kg x 12/12/11

13/6 chest and tris

BB bench (kg) 65x6/80x5/85x5/87.5x4/85x4
DB Inc flye 4 sets 50kg x8
DB fly 35 x 8 4 sets
Incline DB fly4 sets 40kg x 6
Dips - 10/7/6
Rope push down -31.2x8/34x6/34x6

20/6 Back and Biceps

Deadlift 100x5/110x5/120x5/130x1/110x5
Barbell Row 70x5/72.5x5/75x5/77.5x5/77.5x4
Seated row single arm - 30x6/30x6/30/6
wide grip Assisted chin-up (42.5kg) - 6/6/5
Bicep constant tension curl - 30kg - 8/8/7/5
Hammer curl 27kg - 8/8/7/6

Found the 130kg deadlift a real problem because of grip. i think i would have been able to push out a few more reps if i had better grip.

21/6 Shoulders

BB shoulder press 5 x 5 37.5/40/45/47.5/47.5kg
Arnold Press 40x640x6/40x6/45x6
Lat raises 20kg - 7/7/6/6
Front raises- 20x8/20x8/25x6/25x5
Barbell shrugs 80x8/82.5x8/82.5x7/82.5x6
Db upright row 40kg - 8/6/6/6

22/6 Abs

Knee raise par. bars 17/15/15
Air bike - 19/16/16
Cable crunch - 17/20/17
plate twists - 10kg x 30/28/20
DB side bend - 25kg x 10/10/8

24/6 legs

Smith machine squat 70x6/75x5/75x5/75x4/70x5

Got called away from gym so not much done today although the squats are new to my routine and tbh found them V tough

25/6 Chest & tris

v quick workout today. motivation was extremely low for some unknown reason and my heart wasnt really in it today, although i did manage to bench 90kg for the first time so a definite silver lining i guess

Smith machine bench - 70x5/80x5/85x5/87.5x5/90x3/87.5x3
Smith machine inc press - 50x8/55x8/60x7/60x7
cable x-over: 30x8/40x8/ 50x8

thinking of doing the x-over rather than doing flyes as i feel that it works my inner chest more and i'm less likely to 'cheat'

comments welcome as always

J

[Deviation]

Glad to see you're still moving on. You will feel the crossovers more due to the movement. Whichever works better for you.

[jonny_g81]

26/6 back and Bi's

Deadlift

105x5
115 x 5
125x2
105x5
105x5

Big struggle with grip issues on the deadlift leading to a decline in lifting volumes this week. Really not sure how to overcome this. I'm currently using a mixed grip, with gloves, for all sets. any suggestions?

BB rows

70x5
72.5x5
75x5
77.5x5
70x5

I really think my form is poor on these so i'm planning to drop the weight next week by about 10kg and try and concentrate on getting the form right.

Single arm cable row with twist

30 x 5
37.5 x 5
37.5 x 5

Assisted kneeling chinups

45x6
37.5x5
45x4

DB Constant tension curls

30x8
30x8
30x8
30x5

Last set was really burning. Aim to get 4x8 in next week or 2 before moving up weight

Hammer curls

27x8
27x8
27x8
27x8

One arm DB row

27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 8

Not a bad workout today. Deadlifts are a problem though, may have to invest in some liquid chalk or something to help with grip issues. Any personal recommendations are most welcome

Cheers

J

[Deviation]

Ditch the gloves and get the liquid grip (chalk). Shrugs, straight leg deadlifts can help with grip. Really any exercise where you're hanging weight will help. Takes time.

[jonny_g81]

update

27/6 Cardio

8-a-side football (soccer for the americans ;) ) for about 90 mins. Good run around and starting to find myself getting more 'match fitness' as I had been out of the game for a few months due to injury

28/6 Shoulders

Smith Machine OHP

40x6
42.5x5
45x5
47.5x5
50x5

Reverse flyes machine

67.5x8
75x8
75x8

DB Arnold Press

40x6
45x6
45x6
45x6

DB lat raises

20x7
20x7
20x7
20x7

DB Front raises

25x6
25x6
25x6
25x6

BB Shrugs

80x8
85x8
85x6
85x8

DB Upright row

40x8
42.5x7
45x6
45x5


Definitely feel I'm progressing with the shoulder exercises. Feeling stronger. Grip was better on the trap raises today so decided to try 85kg and managed some PBs. Moved up to 22.5kg DBs for the arnold presses after the 1st set. Found the last 2 reps of each of those quite hard, but managed to push them out although prob sacrificed a bit of form to get there.

Onwards and upwards!

J

[jonny_g81]

30/6 Legs

Made a little bit of a cock-up today. My gym has moved to new premises and their opening hours have changed. So instead of going down there and thinking i had 90 mins for a workout, i had 30...

So decided to just warm-up and get my main heavy lift in for the day- squats

Squats

(all in kg)
70x5
75x5
77.5x5
80x5
82.5x3

Already an improvement on last weeks lifts and this is only my second time ever attempting squats and considering i've had 2 successive ruptures of my Left achilles tendon in the past 2yrs, i'd say it's not too bad ;)

J

[Deviation]

Take it slow like you're doing. Too quick and you're just asking for trouble.

[jonny_g81]

indeed, i'm in no real rush, Just looking to build some lower body strength along with restoring the muscle symmetry i lost due to the achilles injury. Figured squats would be a good comound exercise to allow me to achieve this now my gym has now got a smith machine

[jonny_g81]

Update

1/7 cardio

Further 90 mins of football, frenetic game pace, but we won 7-3. Good CV workout and the achiolles is holding up ok (touch wood).

2/7 Chest & tris

Bench

70x7
80x5
80x5
80x4
85x3 (done on smith machine)

Bit of a mixed day on the bench. I had been using a smith machine to bench on my last couple of chest days more for spotter safety as i train alone, but this was being used by someone else in the gym, so i went back to the flat bench. As I'd been discussing with Dave (optikanet) I think the Smith machine had been allowing me to 'over bench' my weights so maybe that is why i struggled with it today. Tried the 85kg on the smith machine for the last lift but only managed to push out 3 reps.

Smith machine incline bench

60x6
65x6
65x6
65x4

Have moved onto the smith machine for incline benching, because i felt i could lift more weight here than when i was uding DBs; the problem with the DBs was that i was finding it nigh on impossible to 'kick' anything >30kg DBs into the starting position by myself so i decided to move onto the smith machine. Although i really don't feel that it is working my chest as much as the free weight so I might return to free weights next week.

Cable x-over

50x8
50x8
50x6

Couldn't manage the last 2 reps on the 3rd set but finding this a great workout for central chest

Dips (bodyweight)

9/7/8

Aiming to achieve 3x10 on these.

Tricep pulldown single arm rope

20x6
20x6
20x6

trying to isolate each arm and focussing on stabilizing my shoulders so as not to cheat

Any suggestions regarding the smith machine issues welcome.

Cheers

J

[Deviation]

You will always lift more on a barbell than a dumbbell. You can use your knees to "kick" the dumbbells back as you lay back. Hard to explain, but that's what I've done in the past.

If it were me, I'd rather use the dumbbells. There's more muscle involvement given the need to stabilize and control the path of movement.

[OptikaNET]

My chest is, as I've said before, my weakest spot and damned will will not grow. However, having said that, I have found it "looks" large now because the Delts and other muscles around the chest have grown, making the chest look fuller. I'd put that down to my use of Dumbells over Bar/Machine work. I think Barbells (and even machines, which I still use) have their place in a workout - and they allow for variation which is important if you hit plateaus etc... But so long as Dumbells keep working for me, I'm going to keep prioritising them!!!

However, working with Dumbells (heavy) means I've had to put a lot of time into things like "Rotator Cuff" strengthening, forearm strengthening etc in order to cope with them and to prevent potential injury. This is all good stuff, but so much for 45 Min "Training Smart" workouts!!! It's all very time-consuming!!!!

Still... Dumbells rock!!!

Kind Regards
Dave

[jonny_g81]

3/6 Biceps & Back

Deadlift
100x5
110x5
120x3
120x2
110x3

My grip was all over the place today and I think I lost my momentum and had one of my worst deadlifting sessions. Havent gotten around to buying chalk but it is on my 'to-do' list.

BB Bent over row

62.5x5
65x5
67.5x6
67.5x5
67.5x5

I dropped down the weight this week to really concentrate on my form and i could definitely 'feel' it more in my back and biceps. Felt much more productive

Single arm cable seated row with twist

37.5x6
37.5x6
37.5x6

Preacher curl machine

30x8
30x8
30x8
35x6

Hammer curl bar
4 sets 27x8

Feel i should now increase the weigh on this by couple of Kg for next week.

Assisted chin-up (OH wide grip)

45x9
37.5x7
37x5x4

Still not great at entire BW chin up so using this machine to offset some of my BW. Getting a little better....


4/6 Cardio

Another solid 90 mins of football.

5/6 Shoulders

DB Arnold press

45x4
45x6
45x6
45x6

felt a bit of a twinge on the R shoulder on the 1st set so quit at 4 but managed to push out 6 on the next 3 sets as the pain eased off.

Reverse flyes (machine)

75x8
82.5x8
82.5x8

I'm not entirely sure how acurate these weights are on this machine but the important thing is that I'm moving up the weight plates since I've started using this machine and I am feeling it in the rear delts rather than in my back.

Smith machine OHP

50x5
50x5
50x4

Not a great day for this one; didn't have the correct seat with grips to sit under the bar (someone else was using) so the damn thing kept slipping as i went to press overhead. Think I'm gonna try and go back to a DB press and match it with whatever weight I'm doing with the arnold press. Or perhaps I'd be better off just doing the arnold press or DB OHP rather than both?

DB lat raises

20x7
20x7
25x5
25x6

I'd been sticking with 10kg DBs in each arm as I find these quite hard to do because I'm quite tall (6ft 2in) but decided to move up and try 12.5kg for the last 2 sets. Couldn't manage as many reps but happy with what I could do. Will probably try 4 sets at this weight next week

DB front raises

4 sets 25x6

Might up these next week also.

BB Shrugs

85x8
90x8
95x5
95x5

Grip definitely improving. Lifting 10 kg heavier than i could have a few weeks back. 95kg was starting to slip on the 5th rep though...hoping these will help me with my deadlift issues.

BB Upright row

42.5x8
45x6
47.5x3

Struggled at 47.5 but that was my first attempt at a set at that weight. Plus I'm guessing my extra effort on the shrugs may have made it a bit harder to push out an extra rep or 2 here.


Overall, steady progress on most things. Still don't seem to be able to see the difference in the mirror although certain lights are much more complimentary than others !!! Just gonna try and focus on getting stronger and the definition will just take care of itself by then...

Till next time


J

[Deviation]

I dropped down the weight this week to really concentrate on my form and i could definitely 'feel' it more in my back and biceps. Felt much more productive
It's not about weight. Check you ego at the door. If you're not feeling an exercise hitting the target area(s), drop the weight and focus.


Think I'm gonna try and go back to a DB press and match it with whatever weight I'm doing with the arnold press. Or perhaps I'd be better off just doing the arnold press or DB OHP rather than both?
Pick one. Either of those is better than the smith machine. Personally, I prefer the military press. But that's my preference.

[jonny_g81]

[QUOTE=Deviation;31410]It's not about weight. Check you ego at the door. If you're not feeling an exercise hitting the target area(s), drop the weight and focus.

I think you may be misreading me here? I totally agree with you but I realised that i was lifting a weight beyond my means with improper form on my biceps & back day last week so it was my intention to do it properly with a lighter weight and work my back up with proper form. Might give the military press a shot and see how that goes

[Deviation]

I didn't misunderstand. I was just reaffirming what you said. ;)

[jonny_g81]

8/7 Legs

Smith machine squat

75x5
77.5x3
77.5x5
77.5x5
77.5x5

Bit less weight than last week as i changed my form a bit today. Tried to position myself a bit further forward underneath the bar today to keep the heels flat and really feel the benefit of pushing up the bar through the entire leg muscles. Definitely was more difficult this way but feels like better form and that more of the leg is being 'worked'.

Lying leg curls (single leg)

3 sets

20x8

Found these quite difficult, especially left leg in isolation. Have had problems with lack of bulk and asymmetry between ly legs since 2010 due to prolonged immobility and extensive rehab, so really working on trying to restore the balance and make things a little stronger.

Seated leg extensions (single leg)

25x8
30x8
35x8

Standing calf raises (single leg)

5x8
5x8
5x8

These are a serious weakness in my physique so I'm starting off at the minimum weight and being careful. Even with 5 kg +BW I struggle on the last rep or 2.

Didn't do lunges or step-ups today. Not sure if i would need to incoroporate them back into this programme or if I'm doing enough as it is. My legs certainly feel 'punished' after this workout so maybe the status quo is ok for now....


10/7 Chest & tri's

Smith Machine Bench

70x7
80x5
85x5
87.5x3
85x2

After the 87.5 lift i was quite drained, so dropped down a weight but still could only manage 2 reps @ 85. I'm wondering whether when I've failed a set like this, should I drop down further to a weight whereby I can push out at least 5 reps (i.e maybe 70-80kg?)

DB Inc Press

50x8
55x8
55x8
55x7

Switched away from smith machine to DB for this. Last few sets with the 27.5 DBs were tough but good. Glad I switched back to what i've been used to as I felt more of a benefit with the DB compared to BB.

Cable x-over

50x8
50x8
50x8

Dips (BW)

9/9/6

Still striving for that 10 rep set!! I do feel a little bit stronger everytime i try these though, so that's the main thing.

Rope pushdown

30x5
30x7
30x7

Tris felt killed today. Perhaps the switch to DB and the extra effort on the dips carried over. Overall happ with today's workout.

Till next time

J

[jonny_g81]

11/7 biceps & back plus cardio PM

Deadlift

100x5
110x5
120x3
120x3
100x5

BB Bent over Row

65x5
67.5x5
67.5x5
67.5x5
67.5x5

Single arm cable seated row with twist

45x6
45x5
37.5x6

Assisted chin-up (wide OH grip)

37.5x8
37.5x6
37.5x6

DB constant tension curls

30x8
30x8
30x5


Points:

Deadlift is still an issue with grip but haven't gotten around to getting the chalk yet so that's my own fault.
Had some pretty annoying and limiting medial elbow pain on the curls and had to stop the rest of the workout as a result. Have been suffering from cubital tunnel syndrome for a while and it really played up today so am playing it safe.

J

[jonny_g81]

13/7 Shoulders

DB Arnold Press

45x6
45x5
45x3
40x5

Felt something 'not right' in my right shoulder. Struggled because of it on the 3rd set, so dropped the weight to play it safe for the 4th.

Reverse Flyes machine

82.5x8
82.5x8
90x8

DB Lat Raises

4 Sets 25x6

Db Front raise

4 sets 25x6

BB shrug

90x8
95x6
95x5
95x5

Grip was the limiting factor on the 95kg weight. Hopefully this will keep improving...

BB Upright Row

45x6
47.5x6
47.5x4
47.5x5

Overall happy with todays workout, apart from the right shoulder issue; although it did become less of a problem as I progressed through the workout. Will keep an eye on it for now

J

[jonny_g81]

16/7 Legs

Smith machine squat

40x10
60x8
70x5
80x5
85x5

Was having a look at Deviation's log and found the very helpful squat setup tutorial and found using this method (even if it doesn't all apply on a smith machine) allowed me to do better full squats. First 2 sets were to allow me to concentrate on the form.

Lying leg curls single leg

3 sets ---> 20x8

Single leg extensions

30x8
35x8
40x8

Some improvement here, so all good

Standing calf raises

Single leg 5x8
Both legs 5x25
Both legs 10x10

On the single leg, i can't fully get up onto my tiptoes so i figured it better to sacrifice single leg in order to get fuller contraction of the entire calf complex

Short workout today, still undecided whether or not to keep Db lunges out of the routine or not. Thoughts?

Cheers

J

[jonny_g81]

20/7 Chest & tris

Smith Bench press

70x6
80x5
85x3
80x5
80x4

starting to plateau around the 87 mark. Although this week has been a bit of a write-off as i haven't been near the gym in a while due to other uni/college commitments and i hadn't been on the bench in 10 days.

DB Inc press

55x7
55x7
55x7
55x6

Still trying to find the best technique of kicking the weights into position. Weirdly, i find the R side the biggest problem, even though Im right handed and consider my right side to be slightly 'stronger' than my left. The problem seems to be in the shoulder, so going to have a go on the resistance bands next time i'm in the gym to see which components of my rotator cuff are week and work on this.

Machine fly

82.5x8
90x8
97.5x7

Really dont think these machine weights are in any way accurate but numbers are good for showing a trend! decided to do this to take a break from x-over.

Dips

7
10
7

Finally got 10 reps in a set!

Rope push down

30x7
30x7
30x7


Need to get some more consistency in my gym hours but finding it difficult with work commitments etc. I'm sure i'll work something out...


J

[Deviation]

Need to get some more consistency in my gym hours but finding it difficult with work commitments etc. I'm sure i'll work something out...
You'll find a way. There's a reason why I'm up 4am to workout. No one else it up. It doesn't get impacted by staying late at work or other commitments. Sure I'd rather sleep in a little more like most people, but that's what it takes for me.

[jonny_g81]

21/7 Biceps and back

Deadlift

100 x 5
110x4
120x2
100x4
100x2

BB Bent over row

5 sets : 70x5

Hammer curls

29.5x8
32.5x8
32.5x8
32.5x8

Assisted chinup

37.5x4
45x5
45x4

28/7 Shoulders

DB Arnold press

30x6
40x6
40x5
30x8

Reverse flyes

82.5x8
90x8
90x8

DB lat raise

4 sets 25x6

DB front raise

4 sets 25x6

BB Shrug

90x8
90x8
90x7
90x4

BB upright row

50x4
45x6
45x6
45x5


30/7 Chest & tri's

Bench press

70x6
80x5
82.5x5
85x4
85x3

DB Inc Bench

4 sets 55x7

Machine fly

3 sets 90x8

Dips

10/7/5

Tricep pushdown rope

30x7
35x6
35x7


31/7 Biceps and back

Deadlift

100x5
100x5
100x5
100x5
90x8

BB bent over row

70x5
70x5
70x5
70x5
60x9

single arm Cable seated row with twist
45x6`
45x5
37.5x12

Assisted chinup

37.5x6
37.5x5
52.5x8

DB constant tension curls

30x8
30x7
30x6
20x10

Hammer curls

32.5x6
32.5x5
32.5x5
27x6

Single arm DB row

3 sets 27.5 x 8


tried some drop sets to fatigue on this back&bi's day. near killed me to be honest but felt good!

Have had a massive almost 3 weeks off due to injury/best mate's stag do (bachelor party) and excessive work commitments.

18/8 Chest & tris
Bench press

70x6
80x5
82.5x4
80x3
60x10

DB inc press

55x7
55x6
55x6
40x12

Cable x-over

3 sets 40 x7

Dips

2 sets : 7, 8

Showed that i hadnt been in 3 weeks. Need to knuckle down and get more consistent to get better results!!

J

[jonny_g81]

21/8 Legs day

Leg press

100x6
120x6
130x6
150x6

Smith squat

80x5
85x5
70x7

Squat racks and smith machine were both occupado when i got into the gym tonight so I used the leg press as alternative. Havent done legs in about a month because of niggling injuries so just easing my way back in with this session to be ready for next week.

Skipped the leg extensions tonight because tbh my quads were pretty fatigued from the squats and presses. Will be back on them next week.

Lying leg curls

single leg ; 3 sets 20kgx8

Standing calf raises

10kg 3 sets
16/16/10 reps.

Pretty brief leg session but definitely 'feeling it'. happy to get a few of the big lifts in and everything felt ok so hgopefully injuries have cleared up to allow me to progress.


J

[jonny_g81]

23/8 Biceps & back

Deadlift 70x10 ; 100x5; 105x5; 107.5x5 ; 70x13.
Bent over BB row 70x5; 70x5; 70x5; 72.5x5; 60x9.
Seated Row 82..5x6'82.5x6; 67.5x10.
Wide grip lat pull-down 65x8; 65x8; 65x8; 50x12.
DB constant tension curls 30x8; 30x7; 30x5; 20x8.
Hammer curls 27x5; 27x6; 27x6; 20x10.

25/8 Shoulders

DB Arnold press 30x6; 30x8; 40x6; 40x6; 30x12.
Reverse flyes 82.5x8; 90x5; 82.5x8; 67.5x12.
DB lat raise 25x6; 25x6; 25x6; 20x8.
DB Front raise 25x6; 25x6; 25x6; 20x7.
BB Shrug 90x8; 90x8; 90x8; 80x8.
BB upright row 45x6; 45x4; 45x4.

Felt like a solid workout. Trap exercises at the end were a real killer though.

29/8 Chest & tri's

BB Bench press 75x5; 75x5; 75x5; 75x5; 65x7.
DB Inc press 55x6; 55x6; 50x6; 40x7.
Cable x-over 40x7; 40x7;40x7.
Dips 8; 6; 6
T/cep pulldown rope 30x7; 30x7; 30x5

Had been struggling to progress on the bench recently so decided to take the weight back down a bit and work my way gradually back up with some structure. Also struggling on the DB inclines. Think ive plateaued at the 27.5kg dumbell as i really am struggling to kick it up into position; moreso on the right side. can really feel the problem in the right shoulder; maybe it's a weak spot?

J

[Deviation]

With dumbbells it's not unusual to have one side "feel" stronger than the other. You have to focus less on weight and more on the movement.

[jonny_g81]

30/8 Legs

Smith Squat 75x5; 80x5; 85x5; 87.5x5; 70x3
Single Leg curls 25x7;25x6; 25x6
Single leg extensions 35x8; 40x7; 40x6
Standing calf raises 10x12; 15x12; 15x12

New PB on the sqaut but having watched matt wennings vids on squatting, i'm definitely doing it wrong aand am too quad dominant as i only ever feel the DOMS the next day in the quads and not the hams or glutes, plus my toe pressure is way off. will put that right this week hopefully with lower weight to practice.


01/09 Back & Bi's

Deadlift 70x10 ; 100x5; 107.5x5; 110x5 ; 90x10.
Bent over BB row 70x5; 72.5x5; 72.x5; 75x4; 62.5x10.
Seated Row 75x6; 82.5x5; 67.5x9
Wide grip lat pull-down 65x8; 65x8; 65x6; 50x12.
Preacher curls 27x6;27x6; 27x6
Hammer curls 27x8; 27x7; 27x6

PB on the rows. Gradually building the deadlift back up after stopping using gloves and focusing on technique.


6/9 Shoulders


DB Arnold press 30x6; 35x6; 40x6; 45x6; 30x10.
Reverse flyes 82.5x8; 90x8; 90x8; 75x8.
DB lat raise 25x6; 25x6; 25x6; 20x10.
DB Front raise 25x6; 25x6; 25x6; 20x10.
BB Shrug 90x8; 92,5x8; 92.5x5; 80x9

was quite happy with todays shoulder workout as i felt i've had problems with the right shoulder for a while. but today felt food. managed a few PBs today. Arnold DB press and BB shrugs. I'm wondering though that given my height (and therefore arm length) whats achievable for the lat raises in terms of progression?

J

[Deviation]

If I could make a suggestion, drop the leg curls/extensions. Replace those with something like good mornings or straight leg deadlifts. You'll get more work out of your hams that way.
http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html
http://exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html (http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html)

[jonny_g81]

8/9 Legs

BB Squat 50x5; 60x5; 70x5; 80x5; 85x5; 90x4
BB Good morning 40x6; 50x6; 60x6
Standing calf raises 15x12; 20x12; 25x10
Seated leg curls 45x8; 45x8

Thanks for those extra exercise suggestions mate. i tried doing the squats properly today after watching the vids and it felt really different, but in a good way. i'd previously been using a smith machine to squat but i moved onto a proper squat rack for the first time today and start as i mean to go on. Just kept upping the squat weight until i felt my technique breaking and it was a PB of 90kg.

Not massive weight but it's a start. Hamstrings & glutes are definitely a major issue here. Tried to do a glute ham raise, couldn't even manage 1! Machine Leg curls are difficult for me as i have had an operation on my ruptured left achilles a couple of years ago and it's still a bit bulky and scarred which makes the position of the foot plate uncomfortable. The BB good morning definitely pulled on the hams but not on every rep; i think it is prob because im not used to the exercise and need to concentrate on technique. haven't tried the straight leg deadlifts yet, but will do.

J

[Deviation]

Keep the weight low for good mornings and straight leg deadlift. These are assistance exercises. The movement is more important than the weight.

Congrats on the new PR.

[jonny_g81]

9/9 Chest & tri's

Smith Bench press 70x5; 77.5x5; 77.5x5; 77.5x5; 70x5
DB incline press 55x8; 55x6; 55x8; 45x12
Cable x-over 40x8; 50x8; 50x8; 30x12
Dips 9; 9; 5

Bit of a quick workout today as was going to a memorial service today.

Bench press is a bit weird at the minute. I haven't been able to make much progression for a while and so i've come down the weight and gradually building up again. 77.5kg felt quit heavy today compared to other days; can't really put my finger on what the issue with me and the benching is!

on the up-side, the 27.5kg DB for the incline are starting to feel easier; trouble is that the one of the 30kg DBs in my gym is getting repaired and the next size up (32.5) would be a bridge too far at this stage.

New PB on the x-over (50kg) which was good. Dips getting better.

J

[jonny_g81]

11/9 Back & Bi's

Deadlift 70x8; 100x; 110x5; 110x5; 110x5; 90x8
BB Bent over row 70x5; 75x5; 77.5x5; 77.5x5; 70x5
Cable seated row 82.5x6; 90x4; 75x5
Wide grip lat pulldown 65x8; 72.5x7; 72.5x7; 72.5x7
Machine preacher curl 30x8; 35x8; 40x6; 30x10
One arm DB row 27.5x8; 27.5x8; 27.5x8
Hammer curls 30x6; 30x6; 30x6; 25x10

Hit a few PBs today; bent over row, pulldowns & preacher curls. I think I've figured the problem with my inability to break some plateuas. i think i need to incorporate some deloading into my routine so hopefully that will give me the necessary respite to keep going!

J

[Deviation]

I've found that a deload week at 40-50% works pretty well. Lets your mind and body relax.

[jonny_g81]

12/9 Shoulders day

DB arnold press 40x6; 40x6; 45x6; 45x6; 30x14
Reverse fly machine 82.5x8; 90x8; 90x8; 75x10
DB lat raises 25x6; 25x6; 25x6; 20x10
DB front raise 25x6; 25x6; 30x5; 20x10
BB shrug 90x6; 92.5x6; 95x6; 82.5x8
BB upright row 45x6; 45x6; 45x5

Few PBs with the shoulders today which is encouraging: arnold press, front raises & BB shrugs.

14/9 Legs day

BB Squat70x10; 80x5; 85x5; 90x5; 95x5
SL deadlift 50x10; 60x8; 70x8
BB good morning 40x8; 50x8; 50x8
Single leg extension 40x8; 45x8; 45x8
Standing calf raises 20x12; 25x12; 30x10

Few more PBs today: squat is getting towards breaking that 100Kg mark without sacrificing technique. Still dont feel i'm getting the true hamstring benefits of the SLDL and the good mornings. Also PBs on the single leg extensions and the calf raises.

J

[jonny_g81]

17/9 Chest & tri's

Smith BB bench 75x5; 80x5; 80x5; 80x3; 70x6
DB Inc bench 55x8; 55x6; 55x6; 45x10
Cable x-over 50x8; 50x8; 50x8 40x10
BW Dips 7/7/8
T/cep rope pushdown 30x6; 30x6; 30x5
Bench dips 20/17/17

Finished off with light 1.2km jog on varied incline at 7.5kph for about 8 mins and implemented various ab work inbetween chest/tri exercises.

New PB on the x-over. Still hovering around the 80kg on the bench. Thought i would add a few pics i took after the workout. need to focus on losing the old manhandles!!

387343873638738

[jonny_g81]

19/9 Back & Bi's

BB Deadlift 80x8; 100x5; 110x5; 115x3; 90x8
BB Bent over row 5 sets = 60x5
Wide grip lat pulldown 72.5x8; 72.5x8; 72.5x8; 65x10 PB 72.5kg
BB Preacher curls 35x8; 35x6; 35x6; 35x6
Hammer curls 30x8; 30x8; 30x8; 25x12
One arm DB row 3 sets = 27.5x8

On the BB bent over row, i still didnt think i've been doing it right so i've dropped the weight a bit and have chanegd my posture to allow my back to be more parallel with the floor. Feels better to be honest.
Happy with a PB on the lat pulldowns as i hate doing these!

20/9 Shoulders

DB arnold press 40x6; 45x6; 45x6; 40x8
Reverse flyes 90x8; 90x8; 90x6; 75x11
DB lat raises 25x6; 25x6; 25x6; 20x7
DB front raise 25x6; 30x4; 25x6; 20x8
BB Shrug 92.5x6; 95x6; 97.5x4; 80x8
BB upright row 45x6; 45x5; 45x5

Took the next 11 days off!! had by best friends wedding along with numerous other things going on so decided to do this as a 'deload' lol

2/10 Chest & tris

BB Bench 50x8; 70x5; 75x5; 80x5; 70x10
DB Inc Bench 55x7; 55x7; 55x7; 45x8
Cable x-over 50x8; 60x8 new PB; 60x6; 50x10
Dips 3 sets = 10 reps each

FINALLY 3 sets of 10 on the dips!!

4/10 Back & Bi's

BB Deadlift 90x5; 100x5; 110x5; 115x5; 90x8
BB Bent over row 60x5; 65x5; 65x5; 65x5; 65x5
Wide grip lat pulldown 72.5x8; 72.5x8; 72.5x8; 65x12
DB single arm Preacher curls 12.5x8; 15x8; 15x8; 15x8
Hammer curls 30x8; 30x8; 30x8; 30x8
One arm DB row 3 sets = 30x7 PB 30kg

Back on track after a looooong rest!

J

[jonny_g81]

6/10 Legs Day

BB Squat 80x5; 85x5; 90x5; 95x5; 100x5 NEW PB
BB Good morning 40x8; 50x8; 55x8; 55x8
Single leg ext 3 sets 45x8
Standing calf raise 25x12; 30x12; 35x10 NEW PB

Really happy with the PB on the squats and calf raises. Felt real good to break the 100kg barrier on the squats.

7/10 Shoulders day

DB arnold press 40x7; 45x6; 45x6; 45x6; 40x8
DB seated side lat raise25x10; 15x10; 15x10; 15x10

felt something 'go' in the right shoulder and upper neck on the arnold presses last set. completely limited my routine due to pain so decided to cut short rather than be stupid and exacerbate injury

9/10 Chest & tris

Smith Bench 75x5; 80x5; 80x5; 80x5; 70x9
Inc Bench 50x7; 55x7; 60x7; 62.5x7
Cable x-over 50x8; 60x8; 60x8; 60x6
Dips 10/9/7
Rope pushdown 3 sets 30x6

Had to go for BB incline bench because DBs were aggrovating the shoulder injury sustained earlier in the week. Dips were down this week which is a pity after last weeks 3 sets of 10. I literally fail on the last rep

12/10 Back & Biceps

Deadlift & concentration curls superset 5 sets 90x5 (DL) ; DB curls 12.5x8; 15x8; 15x8; 10x12
BB Bent-over row & Hammer curl superset 4 sets 60x5 (row); Hammers 3 sets 30x8; 1 set 25x12
Chin-ups 6/6/4

Decided to try supersetting this week as was stuck for time. was very tough but really enjoyed it. Skipped my usual lat pulldowns and one armed rows as the supersetting had drained me.

13/10 Shoulders

DB arnold press 40x8; 45x6; 50x6 NEW PB 50X5; 40X10
Seated DB rear lat raise 30x10; 30x10; 35x9; 35x8
DB front raise 25x6; 25x5; 25x6; 20x8
BB upright row 3 sets 40x6

Much much better on the shoulders today. did a very extensive 20 min warm up, focussing on the problamatic rotator cuff injury (supraspinatus problem) before attempting workout and it felt really strong with much less discomfort. Really chuffed with the new PB on the arnold press! Have introduced the seated lat raises instead of rear flyes in an effort to get some trap and side delt work in a combined exercise.

J

[amcredle]

congrats on the PB on Squats.. i know it feels good !!

[jonny_g81]

cheers mate. yeah, felt good to break that barrier.

17/10 legs day

BB squat 90x5; 95x5; 100x5; 102.5x5new PB
SLDL 4 sets 60x8
BB Good mornings 50x8; 55x8; 60x8 new PB; 60x8

Today was a bit of a mixed bag. My counting was abysmal! first of all i loaded up the squat bar with a 120 kilos instead of 100 for a lift and near flattened myself! Secondly, i only did 4 sets of squats instead of 5. Fail.

Good points- new PB on the squat and good mornings.
SLDLs- i don't think i've got the technique down for these yet

quick question, on regular 5x5 deadlifts, do you guys put the bar back on the floor with each rep, or maintain grip underload until the set is finished?

J

[Deviation]

Whichever way gets you through your sets. If you put it on the ground, keep tension on it.

[jonny_g81]

21/10 Chest & tris

Smith BB Bench 75x5; 80x5; 82.5x5; 82.5x5; 70x8
Smith Inc Bench 55x7; 60x7; 62.5x7; PB 65x4
Cable x-over50x8; 60x8; 60x8; 60x7
T/cep pushdown 30x7; 35x6; 50x5

couldn't do dips today. shoulder wasn't having it unfortunately.

23/10 Back & Biceps

Deadlift 90x5; 95x5; 100x5; 105x5; 105x5
BB bent over row 60x5; 65x5; 70x5; 70x5; 70x5
DB conc. curls 3sets 15x8
Hammer curls 2 sets 30x8

25/10 Shoulders

DB arnold press 40x6; 50x6; 50x6; 50x6; 40x6
Seated bent over raise 3 sets 12.5x8
Front raises skipped
DB shoulder shrugs 50x7; 70x7; 70x7
DB upright row 30x6; 30x7; 30x7; 35x8

27/10 Legs

Squat 90x5; 100x5; 102.5x5; PB 105x5; 105x2
BB Good morning 55x8; 60x8; 62.5x8; 65x8
Single legextensions 45x8; 45x8; 45x8
SLDL 60x8; PB 65x8; 65x8
Calf raises 30x12; 35x10; PB 40x9

Good day on the legs today. New PBs on the squats, good mornings & calf raises. The 105kg squat did me in completely. Tried going for a run after. Usually do ~ 3miles but could only do around half that. Tank was empty.
Definitely got a better technique going on the SLDLs. Really felt it in the glutes & hams.

30/10 Chest & tris

BB bench 80x5; 82.5x4; 82.5x3 (followed with 80x2); 80x4; 80x3
Smith Inc Bench 60x7; 62.5x6; 60x6; 60x5
T/cep pushdown rope 3sets 30x6

Not a great day today. Same problem with the dips- shoulder just didnt feel stable enough to do it. smith machine was being used so did the free bench so lifts were down a bit. cable x-over was occupied and to be honest, motivation was a bit low today so very short workout.

J

[jonny_g81]

Update

As part of my university degree, I've had to temporarly move 80 miles away for work based placement so gym access is just going to be at weekends. Since time is at a premium, what I've decided to do is to do a modified SL 5x5 workouts A & B on friday & sunday. I have a pull-up bar and some dumbells for some assistance work during the week so i hopefully wont lose any of my gains. I'm thinking that using the SL program should keep things from regressing too much

9/10 SL modified workout A

BB Squat 90x5; 100x5; 102.5x5; 105x5 PB 107x5
Smith Bench 82.5x5; 82.5x5; 82.5x5; 82.5x5; 82.5x4
SLDL 3 sets 60x6
BB Bent over row 5 sets 70x5

Workout felt good. Have been thinking about going with the SL program for a while but I enjoy doing the other assistance work. Should be a good excuse to try it out and see how I get on with it.
Nice bonus of a new PB on the squat 107.5kg (or 236.5lbs for you americanos! ;-) )


J

[jonny_g81]

right.....

haven't been on here for a little while and have decided to change my workout regime due to a number of things

1. time
2. results
3. a lack of 1 & 2

I've decided to give the SL 5x5 program a go as it is definitely tried & tested and should maximise my time in the gym whilst doing some good old fashioned compound heavy lifting.

10/12/12 SL Workout A

BB Squat 80kg 5x5
BB Bench 60kg 5x5
BB Row 50kg 5x5

My previous 5x5 max on these were 105/85/70 kg respectively.

Questions:
1) are my starting weights ok or do i need to go back to the empty bar?
2) i've recently developed a bit of a jogging habit; if i go for a jog 2-3 times/week usually no more than 5km, will that affect any gains i get or can you still do cardio during the SL program?

cheers guys as always

J

[WinstonPerry]

right.....

haven't been on here for a little while and have decided to change my workout regime due to a number of things

1. time
2. results
3. a lack of 1 & 2

I've decided to give the SL 5x5 program a go as it is definitely tried & tested and should maximise my time in the gym whilst doing some good old fashioned compound heavy lifting.

10/12/12 SL Workout A

BB Squat 80kg 5x5
BB Bench 60kg 5x5
BB Row 50kg 5x5

My previous 5x5 max on these were 105/85/70 kg respectively.

Questions:
1) are my starting weights ok or do i need to go back to the empty bar?
2) i've recently developed a bit of a jogging habit; if i go for a jog 2-3 times/week usually no more than 5km, will that affect any gains i get or can you still do cardio during the SL program?

cheers guys as always

J

I wouldn't waste your time starting with the bar, why not just drop 15% and go from there?

I've added more work for my upper body because I don't think there's enough volume on the Stronglifts programme - so it looks like this:

Workout A
Squats
Bench Press
Deadlift
Barbell Curls
Rows (-10%)
Close Grip Bench Press

Workout B
Squats
Overhead Press
Rows
Barbell Curls
Shrugs
Close Grip Bench Press

Altogether it takes about 1.5 - 2 hours. Without the curls etc. you might find that your arms aren't really getting that much of a workout.

[jonny_g81]

i'm gonna try the tried & tested SL program although i am having to fight the urge to do any isolation work. How's your knee now winston?

[WinstonPerry]

i'm gonna try the tried & tested SL program although i am having to fight the urge to do any isolation work. How's your knee now winston?

I've never had any pain as such with my knees, they just felt a bit knackered after 3.5 months and I took a week off. I've never really had any issues with my knees though (luckily), I did get tendonisis though in my biceps from squats, which has been sorted out.

I would recommend you do some isolation work on your arms - I did SL without any additional work for three months and then added a bit more (curls, CGBP etc.) because I didn't feel I was getting a full workout on my arms.

[jonny_g81]

14/12/12 SL workout B

Squat 80kg 5x5
OHP 30kg 5x5
Deadlift 80kg 1x5

last workout squat should have been 75kg 5x5 not 80kg

got the increments wrong this week, should have been on 77.5 rather than 80kg on this lift. should i do a set of 80 for the next lift day or move on to 82.5kg?

J

[WinstonPerry]

I'd just move on - you're well below your max. When you get nearer to your max you might have to switch to weekly increments rather than sessionally depending on what your diet is like.

[jonny_g81]

i'll probably do just that

[jonny_g81]

17/12/12 Workout A

Squat 82.5kg
Bench 62.5kg
Row 52.5kg

All 5x5 completed

19/12/12 Workout B

Squat 85kg
OHP 35kg
Deadlift 90kg
All 5x5 & 1x5 deadlift completed

21/12/12 Workout A

Squat 87.5kg
Bench 65kg
Row 55kg

All 5x5 completed

Notes: jumped from 30 to 35kg on the OHP. Reason being is that there was only one 1.25kg plate in the gym at the time for some reason.

The 5x5 of the squats are challenging me more than i thought. I've lifted >100kg on a 5x5 but not 3 times/wk. The other thing is tha on my previous squats i was doing a box squat type manoeuvre by squatting down onto a bench. I'm not doing this anymore and trying to allow myself to go lower and stabilise the weight without assistance.

The other thing i've moved away from is the smith machine. Not using it for benching and finding lower weights tougher than i anticipated. Just concentrating on good form.

So far so good now

J

[jonny_g81]

Update:

haven't been posting much recently but still going ahead with stronglifts.

28-12-12

Workout B

Squat 90kg
OHP 37.5kg
Deadlift 95kg

2-1-13

Workout A

Squat 92.5kg
Bench 67.5kg
Row 57.5kg

4-1-13

Workout B

Squat 95kg
OHP 40kg
Deadlift 105kg

8-1-13

Workout A

Squat 97.5kg
Bench 70kg
Row 60 kg

So far have managed everything 5x5 but the squat is definitely the hardest to keep going with. Struggled on the last few reps yesterday but managed to push through it without sacrificng form.

the 100kg squat on the next gym visit will be tough though....


J

[Deviation]

So? 100kg win or fail?