Page 2 of 9 FirstFirst 1234 ... LastLast
Results 11 to 20 of 83
  1. #11
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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

  2. #12
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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
    Last edited by OptikaNET; 05-02-2012 at 10:04 PM. Reason: Said "Incline" instead of "Decline"

  3. #13
    Banned
    Join Date
    Feb 2012
    Location
    Bournemouth UK
    Posts
    122
    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.

  4. #14
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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
    Last edited by OptikaNET; 04-24-2012 at 12:12 AM.

  5. #15
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651


    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

  6. #16
    I Am JEFIT Legend Deviation's Avatar
    Join Date
    Apr 2011
    Location
    Ohio
    Posts
    1,864
    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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  7. #17
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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

  8. #18
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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
    Last edited by OptikaNET; 05-02-2012 at 10:05 PM. Reason: Corrected date

  9. #19
    Moderator OptikaNET's Avatar
    Join Date
    May 2011
    Location
    Manchester, UK
    Posts
    651
    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!!!




    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

  10. #20
    I Am JEFIT Legend Deviation's Avatar
    Join Date
    Apr 2011
    Location
    Ohio
    Posts
    1,864
    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. [URL]http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html[/URL]
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •