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  1. #61
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    Hold up a minute.... you were cycling naked?

  2. #62
    Moderator OptikaNET's Avatar
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    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

  3. #63
    Moderator OptikaNET's Avatar
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    I have just increased my target calories in MyFitnessPal to 1,900.

    Kind Regards
    Dave

  4. #64
    Moderator OptikaNET's Avatar
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    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

  5. #65
    I Am JEFIT Legend Deviation's Avatar
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    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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  6. #66
    Moderator OptikaNET's Avatar
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    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

  7. #67
    Moderator OptikaNET's Avatar
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    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

  8. #68
    I Am JEFIT Legend Deviation's Avatar
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    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.
    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]

  9. #69
    Moderator OptikaNET's Avatar
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    _____________________________________

    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


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



    _____________________________________

    Kind Regards
    Dave
    Last edited by OptikaNET; 06-15-2012 at 05:18 PM.

  10. #70
    Moderator OptikaNET's Avatar
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    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

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