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