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14 weeks of GVT to bring me to LV

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    #152
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Russian Twists
    5kg x 30
    5kg x 15
    5kg x 15
    5kg x 23

    Sumo Deadlifts
    60kg x 3
    90kg x 6
    90kg x 6

    Squats
    50kg x 3
    55kg x 3
    60kg x 3


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    #153
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Nearly finished this thing. Tomorrow and Friday left and then it's on to 5x5.

    Bench Press
    30kg x 3
    30kg x 3
    35kg x 3
    40kg x 1

    Barbell Row
    50kg x 10
    50kg x 10
    50kg x 8
    50kg x 6

    OHP
    Bar x 12
    Bar x 12
    Bar x 10 (last three push press)
    Bar x 8 (last two push press)

    Lat Pulldown
    42kg x 12
    42kg x 12
    42kg x 10
    42kg x 8

    There was arm curl at the end but it was from the machine as I didn't have time to set up a bar. Dropset of 5, 5, 5, 5 and 5.


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    #154
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Today was a good day. Nothing fantastic or noticeable in terms of weights/reps - just everything felt super easy.

    Squat rack was in use so did a bunch of core work that I can't remember all of but here's what I do remember.

    Russian Twists
    10kg x 30
    10kg x 30
    BW x 30
    BW x 30

    Plank
    1 minute - no weight
    1 minute - no weight

    Incline Sit-Ups
    5kg x 10

    Squat rack still in use so did the deadlift bit first in the hopes it's open after.

    Deadlifts
    95kg x 3
    97.5kg x 3

    ALAS!!

    Squats
    60kg x 3
    60kg x 3


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    #155
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Last day yesterday before I go away. Booked two sessions in Total Fitness, Preston. That's the least of what I'd like to do seeing as it's 9 days that I'll be away for.

    Yesterday was tough. Really tough. Felt totally run down from previous days but anyways, here's what happened

    Bench Press
    30kg x 3
    35kg x 3
    35kg x 4
    37.5kg x 2

    Barbell Row
    50kg x 10
    50kg x 10
    50kg x 8
    50kg x 6

    OHP
    Bar x 12
    Bar x 12
    Bar x 5 (push press to 10)
    Bar x 4 (push press to 8)

    Lat Pulldown
    42kg x 12
    42kg x 12
    42kg x 10
    42kg x 8

    EZ Bar Curls
    27.5kg x 8
    22.5kg x 8
    18.5kg x 10
    13.5kg x 10
    11kg x 15

    Next week is supposed to be testing week. Not sure if I'll manage as I'll be alone. We'll see. If not, 5x5 begins.


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    #156
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Back in Preston again and in a different gym. No training partner either so testing.

    Squats
    50kg x 5
    60kg x 3
    60kg x 3
    60kg x 3

    Deadlifts
    90kg x 3
    100kg x 3

    Bench Press
    Bar x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Barbell Row
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    OHP
    Bar x 5
    Bar x 5
    Bar x 5
    Bar x 5
    Bar x 5
    30kg x 5 (push press)

    Lat Pulldown
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    EZ Bar Curls
    27.5kg x 8
    22.5kg x 8
    18.5kg x 10
    13.5kg x 10
    11kg x 10


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    #157
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Quiet enough day today with an upsetting test on my deadlifts

    Squats
    50kg x 5
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    Deadlifts
    70kg x 5
    90kg x 5
    100kg x 3
    110kg x 1
    120kg fail
    120kg fail

    That fail was the upsetting bit. Had it at 130kg before so I've a bit to go to get back there. 120kg just didn't budge. I'm putting it down to weight loss on top of not training for the last 6 months.

    OHP
    Bar x 10
    Bar x 10
    30kg x 5 Push Press
    35kg x 3 Push Press
    Bar x 8

    Lat Pulldown (dropset)
    50kg AMRAP
    45kg AMRAP
    40kg AMRAP
    35kg AMRAP
    30kg AMRAP
    25kg AMRAP

    Never got passed 10 on these


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    #158
    Alf Veedersane
    Registered Users Posts: 24,559 ✭✭✭✭Alf Veedersane


    You know you're some way off where you were for various reasons. Don't worry about where you are - you'll only get frustrated - so just concentrate on getting your training in order and, eventually, you'll be there...and you'll be pushing on past that.


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    #159
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Some impromptu time off while I made my way back to Malta. Started 5x5 today with some core work first.

    Russian twists
    5kg x 30
    Leg ups
    x 30
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 30
    Plank
    30s
    Russian Twists
    5kg x 15
    Leg Ups
    x 15
    Plank
    30s

    No break between them

    Squats
    Bar x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    OHP
    Bar x 5
    Bar x 5
    Bar x 5
    Bar x 5
    Bar x 5
    25kg x 5

    Deadlifts
    70kg x 5


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    #160
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Supplementary day today.

    EZ Bar skullcrushers
    10kg x 10
    5kg x 10
    5kg x 10
    5kg x 10

    Tricep Kickbacks
    7.5kg x 15
    7.5kg x 15

    DB Shoulder Shrugs
    22.5kg x 10
    25kg x 10
    25kg x 10

    Lateral Raises
    5kg x 10
    5kg x 10

    Lat Pulldown
    42kg x 12
    42kg x 12
    35kg x 12
    35kg x 12

    EZ Bar Bicep Curls
    26kg x 6
    21kg x 6
    16kg x 6
    11kg x 6
    6kg x 6


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    #161
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Day 2 of 5x5

    Bench Press
    Bar x 8
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Barbell Row
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Squats
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5

    Core workout at the end with no break. This near killed my stomach and I kinda maybe almost cried a little at some point. Sweaty tears though.

    Russian twists
    5kg x 30
    Leg ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s


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    #162
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Day 3 of 5x5

    Gym was heaving today so the workouts were a bit all over the shop. Squat rack was in use for ages.

    OHP
    22.5kg x 5
    22.5kg x 5
    22.5kg x 5
    22.5kg x 5
    22.5kg x 5

    Deadlifts
    75kg x 5

    Squat rack still in use so did some core work.

    Russian twists
    5kg x 30
    Leg ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s

    Squat rack frees up but I want to die. Truck on anyways

    Squats
    55kg x 5
    55kg x 5
    55kg x 5
    55kg x 5
    55kg x 5


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    #163
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Supplement Day

    EZ Bar SKullcrushers
    16kg x 10
    11kg x 12
    11kg x 12

    DB Tricep Kickbacks
    10kg x 12 (each side)
    10kg x 12 (each side)
    10kg x 12 (each side)

    Dips
    5 x 3 @BW

    Shoulder Press
    20kg x 12
    20kg x 12
    20kg x 9

    Lat Pulldown
    42kg x 12
    42kg x 12
    35kg x 12
    35kg x 12 (dropset from here)
    28kg x 12
    22kg x 12

    DB Lat Raises
    5kg x 10
    5kg x 10
    5kg x 10

    DB Lat Front Raises
    5kg x 10
    5kg x 10
    5kg x 10

    EZ Bar Bicep Curls
    26kg x 10
    21kg x 8
    16kg x 12
    11kg x 12


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    #164
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Day 4 of 5x5

    Bench Press
    32.5kg x 5
    32.5kg x 5
    32.5kg x 5
    32.5kg x 5
    32.5kg x 5

    Squats
    57.7kg x 5
    57.7kg x 5
    57.7kg x 5
    57.7kg x 5
    57.7kg x 5

    Couldn't remember what my row was supposed to be so ended up with this

    Barbell Row
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Had a bit of time at the end so just dicked about while in the squat rack and did some OHP x Bar and Curs x Bar for a few sets. 1st set x 10 and the rest x 5. Reckon there was about 5 or 6 in total.


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    #165
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Had a surprisingly good day today. Everything just felt so easy.

    Squats
    Bar x 5
    40kg x 5
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    OHP
    25kg x 5
    25kg x 5
    25kg x 5
    25kg x 5
    25kg x 5

    Deadlifts
    80kg x 5
    100kg x 3
    110kg x 1
    115kg x 1
    110kg x 1

    Russian twists
    5kg x 30
    Leg ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s


    Here's a video of me last year doing 100kg (max was 130kg at the time) and on the right is now doing 110kg. It all felt so good I really think I could have gone on for a lot more but didn't want to test the waters too early.

    Open to criticism by the way.

    https://www.youtube.com/watch?v=7DA2lEnkU98


    https://www.youtube.com/watch?v=L71uVNsYJng


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    #166
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Supplement day.

    Did everything. Can't remember it all but here's a shot at what I remember.

    Lat Pulldown
    42kg x 12
    49kg x 12
    42kg x 12
    42kg x 12

    OHP
    25kg 5x5

    Deadlifts
    80kg x 5
    100kg x 3
    110kg x 1
    115kg x 1

    Tricep work that I can't remember it all. Skullcrushers, push ups and kickbacks in there

    Hammer curls
    12.5kg x 10
    10kg x 10
    7.5kg x 10
    5kg x 10

    There was some chest fly machine work and then chin work on the lat pulldown.


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    #167
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Week 3 Day 1

    Squats
    62.5kg x 5
    62.5kg x 5
    62.5kg x 5
    62.5kg x 5
    62.5kg x 5

    Bench Press
    35kg x 5
    35kg x 5
    35kg x 5
    35kg x 5
    35kg x 5

    Barbell Row
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Russian twists
    5kg x 30
    Leg ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s


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    #168
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Slight uncomfortable twinge in my right knee the last few days that hasn't gone away so I'm going to take a few days off squats/deads until it heals up.

    Still planning on sticking with the routine of 3 on - 1 off but I'll concentrate on other stuff.


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    #169
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Continuing with the other lifts of 5x5 while I rest my knee a bit. Throwing in some other non leg related things to fill the gaps.

    Lat Pulldown
    49kg x 5
    49kg x 5
    49kg x 5
    49kg x 5
    49kg x 5

    Bench Press
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5

    OHP
    27.5kg x 5
    27.5kg x 5
    27.5kg x 5
    27.5kg x 5
    27.5kg x 5

    The last rep in that last set was the biggest battle I've had with any lift before. Felt really good to lock it out.

    DB Arm Curls
    10kg x 10
    7.5kg x 10
    5kg x AMRAP


    Felt really satisfied with that whole workout. The 2nd set of OHP was shocking. Never thought I'd make it to 11 reps but for some reason the last three sets flew up.


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    #170
    Alf Veedersane
    Registered Users Posts: 24,559 ✭✭✭✭Alf Veedersane


    Well, would you look at that!

    Bench is moving upwards nicely.


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    #171
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Alf Veedersane wrote: »
    Well, would you look at that!

    Bench is moving upwards nicely.

    I was waiting for you!! :p

    Felt good too. No real struggles. Onto the little boy 10kg plates next :D

    One day we'll bag the elusive big boy plates!


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    #172
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Supplementary day

    I'm really hating this core workout. It kills me every single time!

    Russian twists
    5kg x 30
    Leg ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s
    Russian Twists
    5kg x 30
    Leg Ups
    x 15
    Plank
    30s

    Tricep Kickbacks
    10kg x 10 e/s
    10kg x 10 e/s

    EZ Bar Lying Tricep Extensions
    10kg x 10
    10kg x 10

    Bench Dip Triceps
    Bw x 10
    Bw x 10
    Bw x 10

    Lat Pulldown
    42kg x 15
    42kg x 15
    42kg x 5
    35kg x 10

    DB Arm Curls (dropset)
    12.5kg x 10
    10kg x 10
    7.5kg x 10
    5kg x 10


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    #173
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Forgot to log this yesterday. My first fail in 5x5

    Bench Press
    40kg x 5
    40kg x 5
    40kg x 5 (training partner helped with the last 4th and 5th)
    40kg x 4 (training partner helped with the last 4th)
    40kg x 1

    I'm not entirely bothered by this. Yesterday was the first time in a long time that I had done a workout after work. Overall, I didn't really want to be there. Wasn't focused on the gym at all. I think this is something I'll get on my next time out. If not, definitely I'll get closer than that attempt.

    Barbell Row
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Incline DB Bench Press
    10kg x 10
    12.5kg x 10
    12.5kg x 10
    12.5kg x 8
    12.5kg x 6

    Decline DB Bench Press
    12.5kg x 8
    12.5kg x 8

    Usual core workout in there too at the beginning. Slight variation in that I did V sit ups instead of leg ups.


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    #174
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Supplement day with OHP to make up for yesterday

    OHP
    Bar x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5 (failed the last rep and made it with a push press)

    Tried out some new rep ranges. Got the idea from a Scott Herman video over the weekend.

    Over head tricep extensions
    7.5kg x 12
    10kg x 10
    12.5kg x 8
    15kg x 6
    17.5kg x 6 (this was meant to be x3 but I wasn't paying attention)
    20kg x 1

    Suspended bench dips
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Tricep Kickbacks
    7.kg x 5 e/s
    7.kg x 5 e/s
    12.5kg x 5 e/s
    12.5kg x 5 e/s

    Lat Pulldown
    21kg x 12
    28kg x 10
    35kg x 8
    42kg x 6
    49kg x 3
    56kg x 1



    Trying to focus my supplement days more on triceps now for a while as I can feel bench and OHP getting really tough. I don't feel the need to supplement squats/deads just yet as everything there is still relatively light.


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    #175
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Same story today with the bench. Had a really busy morning in work and managed to get no food into me before going. Felt tired and fatigued by the sound of the word "gym".

    Usual core workout to begin with.

    Bench Press
    Bar x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5 (training partner helped the 5th rep)
    40kg x 3

    Better than the last day and going into it I felt the same state. Really determined to get my eating right before trying this again. If I fail it then, well... shít!

    Barbell Row
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5
    52.5kg x 5

    DB Incline Bench
    12.5 kg 7
    15kg x 8
    15kg x 6
    15kg x 3

    Semi-supinated Incline DB bench
    12.5kg x 8
    12.5kg x 8
    12.5kg x 8

    DB Chest Flyes
    5kg x 10
    7.5kg x 10
    7.5kg x 10



    Not giving up on this 40kg bench! It's going to be pretty embarrassing if I don't get it next time though :o


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    #176
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Nothing major to report on today really. Got back to deadlifts as my knee has been feeling better. Still taking a few more days from squats though.

    Failed OHP the last day. Got 24/25 reps but today, was grand. Flew through.

    OHP
    Bar x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Deadlifts
    60kg x 5
    90kg x 5

    Seated Strict Press
    7.5kg x 10
    10kg x 10
    10kg x 10
    10kg x 10

    Negative Chins
    BW x 5
    BW x 5
    BW x 5


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    #177
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    This got neglected over the last few days as my girlfriend was over. There was still two workouts to be logged which I can't remember now.

    The only thing I remember was trying 40kg 5x5 BP again and failing so back down to 37.5kg I go :o

    Everything else was OK. Progressed on Deadlifts, Row and OHP

    Going to get back squatting next week too as my knee is feeling much better.


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    #178
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Posted elsewhere that I've been travelling a heck of a lot this month and I still have a lot to do so the workouts are few and far between for the moment. It'll all settle down after Easter. Anyways, I managed to get this done today

    Squats
    Bar x 5
    40kg x 3
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5

    OHP
    35kg x 5
    35kg x 5
    35kg x 5
    35kg x 4
    35kg x 2

    I'd be lying if I said this was all strict press. It wasn't. Only a handful were. Not sure why but this felt like lifting 60kg above my head. Considering how 32.5kg went I'm really shocked at how tough this was. Needless to say, I'll swiftly be moving back down after two more fails (which are inevitable)

    Deadlifts
    60kg x 5
    100kg x 5

    Highlighted numbers are the work sets.


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    #179
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Short session today due to time constraints and being ever so slightly hungover. Had to move back down on BP as I failed 40kg 5x5 the last time. Got through 37.5 no problem. Hopefully this means that I'll continue as normal through the next 1 or 2 increases

    Bench Press
    Bar x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5

    Barbell Row
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    Lat Pulldown

    21kg x 12
    28kg x 10
    35kg x 8
    42kg x 6
    49kg x 3
    56kg x 1

    35kg 5x8


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    #180
    Mr. Manager
    Moderators, Computer Games Moderators Posts: 11,139 Mod ✭✭✭✭Mr. Manager


    Back in Malta for the week and back to the gym again before travelling again early next week.

    I have some sort of an issue with my pelvis that when I went down on the squats I felt a really sharp, painful pinch. Decided to stop and do other work instead. Was meant to deadlift too but even getting down to the bar hurt the same way.

    Very short, shít session as a result.

    2x5 Squats @67.5kg
    5x5 OHP @35kg (have to drop back down to 32.5kg)
    2x10 @7.5kg DB Preacher Curls
    2x10 @10kg DB Preacher Curls


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