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Thread: JG's log

  1. #21
    Experienced Member jonny_g81's Avatar
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    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

  2. #22
    Experienced Member jonny_g81's Avatar
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    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

  3. #23
    I Am JEFIT Legend Deviation's Avatar
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    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.
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  4. #24
    Moderator OptikaNET's Avatar
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    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

  5. #25
    Experienced Member jonny_g81's Avatar
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    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

  6. #26
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jonny_g81 View Post
    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.
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  7. #27
    Experienced Member jonny_g81's Avatar
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    [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

  8. #28
    I Am JEFIT Legend Deviation's Avatar
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    I didn't misunderstand. I was just reaffirming what you said.
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  9. #29
    Experienced Member jonny_g81's Avatar
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    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

  10. #30
    Experienced Member jonny_g81's Avatar
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    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

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