The BoomBoom Room

Monday 04/05/2015

A1: Squats
10 x 10 x 72.5kg
A2: Hamstring Curls
1 x 10 x 20kg, 9 x 10 x 15kg

B1: Split Squats
3 x 12 x 20kg
B2: Ab Pulldowns
3 x 12 x 65kg

No rest between exercise 1 & 2, 90 seconds rest, then repeat.

I think original GVT calls for not supersetting the exercises, but in the interests of not spending all night in the gym ill attempt it.

Food yesterday wasn't great, but after 3 nights on the booze it was never going to be.

Happy enough with session, knew it would be a tough one on a bank holiday Monday... legs are steadily getting stiffer and stiffer as today goes on though!!

Wednesday 06/05/2015

Cancelled 6 a side since my legs were still stiff as planks, went to the gym after work for a bit of a sweat instead.

A: Skipping Rope
Tabata

B: Punching Bag
10 x 90seconds on/30seconds off

C: Skipping Rope
Tabata

Plank
Tabata

As planned, was a sweaty heap by the end. Done some static stretches for my legs after and headed home.

Was just sitting down to watch the match when got a phonecall saying the 6 a side lads were one short could I stand in goal.....felt good after the gym session so headed along, didn't stay in goal for too long though, ended up playing most of the 80 mins outfield.

Needless to say im crippled today, groin and quads. Need to start foam rolling I think.

On the plus side nutrition was good yesterday, must start tracking calories/macros to see if they are actually good

Thursday 07/05/2015

A1: DB Curls (elbow resting on inclined bench...no idea if theres a specific name for that)
5x10x8kg
A2: Tricep Dips off bench (no dipping station)
5x10x10kg plate on lap
(was struggling with curls and dips didn't feel like they were targeting my triceps enough, so switched on suggestion from friend)
B1: EZ Bar Curls
5x10x20kg
B2: Tricep Pulldowns
5x10x55kg

C1: Military Press
10x30kg, 10x25kg, 12x20kg
C2: Lat Raises
3x12x5kg

Punching Bag
3x90 seconds on/30seconds off

Knew this would be a stinker of a day, in the year or so ive been going to the gym ive never really focused on arms(extremely weak apparently, 8kg!)

And I find military press very hard. Im ok for the first few reps but as soon as I hit rep 6 or 7 its like im trying to lift the Earth over my head!! Need to work on shoulder strength/stamina/mobility, might look into how to do this abit more for when GVT finishes.

Food was good enough yesterday, had a double portion of dinner though cause I was starving. Apparently you should eat more for GVT anyway so im saying that's legit!

Incredibly legs are still sore, no idea if ill be able for a leg day Saturday... Rest day today thank god

Monday 11/05/2015

A1: Bench
10x10x40kg
A2: Underhand Pulldowns
2x10x45kg, 8x10x50kg

B1: DB Flys
3x10x12kg
B2: Barbell Rows
3x12x50kg

C: Punching Bag
5x90seconds on/30seconds off


Not 100% if im using my chest as much as I could when benching, might be using more arms/shoulders... Although chest is abit stiff today so must be using it some bit or else that's just from the flys....

Will try and up the weights next time around for Bench, also probably for rows and pull downs. If I thought id be able to manage afew sets of 10 chin ups id do them before going to pulldowns, something to work on!

Wednesday 13/05/2015

A1: DB Bicep Curls(elbow on bench)
10x10x8kg
A2: Tricep Dips off Bench
6x10x10kg plate on lap
*then switched to
A3: Tricep Pushdowns
4x10x60kg

B1: Military Press
3x12x25kg
B2: Reverse DB Flys
3x12x12kg

Added in abit extra:

C: BB Shrugs
12x60kg, 12x60kg, 12x60kg
BB Holds
2x20seconds x 70kg

Followed by about 85 mins of 6 a side.


Added in the shrugs because I had time to spare...and added in the barbell holds because the shrugs reminded me how crap my grip is

Weight this morning 75.7kg...so a drop of 2kg in just two rounds of GVT....even though im eating all around me (not necessarily clean eating either). Strange but ill take it!

Monday 18/05/2015

A: Incline Bench Press
2x10x20kg, 1x4x37.5kg, 1x1x42.5kg, 3x6x47.5kg

B: Incline DB Bench
3x6x12kg

C: Bench Press
3x6x50kg

DB Bench
3x6x12kg

E: Calf Raises
6x110kg, 6x120kg, 6x130kg

Said id shelve GVT since without squats I don't think it would be half as good. Went with a "Bro Split" for the first time, don't think ive ever just done a chest on its own session before, one of the lads would be into it and loves it.

Interesting, went with light weights for the DB exercises so I could focus on lifting with my chest and not my arms (an issue I have when benching), got a good stretch at the end of each movement and had a nice slow tempo.....quite "Pumpy".....Chest DOMS today pretty bad I have to admit.

A nice quick session, while I wouldn't plan on doing a bodypart split for a long period of time, ill stick with it and try to keep adding weight each session for the time being until my foot is sorted.

Wednesday 20/05/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x32.5kg, 6x35.5kg, 6x32.5kg

B: Lat Raises (Side)
3x6x8kg

C: Bent Over Rear Delt Flys
3x6x12kg

DB Front Raises
3x6x8kg

E: Calf Raises
3x10x110kg

F: Barbell Holds
60kg x 36seconds, 60kg x 25seconds

Turned out to be a fast enough session, attacking shoulders from all angles it would seem.

Fairly demoralising by the end, lat raises felt like they were 100kg instead of 8kg.... tough to try and keep good form!

Barbell Holds added in after Tuesdays eye opener on my grip strength.... was going to start with a bar of 80kg but by god im glad I didn't!

Sunday 24/05/2015

Going to try Hanleys suggestion for improving chin ups

8 sets of 3 last night, will hit 9 sets next time

Tuesday 26/05/2015

A: Deadlifts
10x60kg, 10x60kg, 4x70kg, 1x80kg
6x100kg, 6x100kg, 6x105kg

B: Barbell Row
6x70kg, 6x70kg, 6x70kg

C: Chin Ups
x6, x6, x6

Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

E: Barbell Shrugs
6x65kg, 6x65kg

F1: Ab Pulldowns 3x15x70kg
F2: Leg Raises 3x20
F3: Air Bicycles 3x20

Last 2 reps of deadlift weren't the cleanest, grip was suffering and had to compensate, tail bone stiff as a result, will have to watch that in future

Switched to underhand after the first set for barbell rows, find it easier to pull shoulder blades back instead of using my arms when doing overhand

Summary: Grip is poor, chin ups are the devil

Thursday 28/05/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg, 10x47.5kg, 9x47.5kg, 8x47.5kg

B: Barbell Curls
6x7.55kg, 6x25kg, 6x25kg

C: Close Grip Bench Press
6x40kg, 6x45kg, 6x40kg

Alternating Hammer Curls
12x9kg, 12x9kg, 12x9kg

E: Tricep Pushdowns
6x60kg, 6x65kg, 6x65kg

F1: Ab Pulldowns 1x15x70kg
F2: Leg Raises 1x20
F3: Bicycles 1x20

Went for the 9th rep on last set of incline bench....had to roll it off myself, missed it badly

Tuesday 02/06/2015

A: Deadlifts
10x60kg, 4x70kg, 1x90kg
6x105kg, 6x105kg, 6x90kg

B: Barbell Row (Underhand)
6x70kg, 6x70kg, 6x70kg

C: Chin Ups
x7, x7, x6

Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

E: Barbell Shrugs
6x70kg, 6x70kg

F: Punching Bag
90s on/20s off x8

Bad day at the office, was wrecked going to gym, forgot a set of warm ups, deadlifts never felt comfortable. Second set started to feel a pain in lower back (tailbone?) really stiff, so dropped the weight for the last set.

Kind of turned me off the rest of the session but got through it...stiffly

Saturday 06/06/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: Barbell Curls
6x25kg, 6x25kg, 6x25kg

C: Close Grip Bench Press
6x42.5kg, 6x42.5kg, 6x42.5kg

DB Curls (elbow on incline bench)
6x10kg, 6x10kg, 6x10kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

Happy to have progressed on everything (except BB Curls), especially the incline bench after last weeks failure

BB Curls, I just don't feel them in my biceps...its more painful in my wrist/forearm than anything else. Might have to give up on these unless I can figure out if im doing them wrong?!

Wednesday 17/06/2015

A: Punching Bag
2mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x90kg, 6x90kg, 6x90kg

C: Barbell Row (Underhand)
6x72.5kg, 6x72.5kg, 6x72.5kg

Chin Ups
x7, x6, x6

E: Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

F: Barbell Shrugs
6x70kg, 6x70kg

G: 6 a side
1hour 40mins :eek:

Mismash of a session. Dropped the weight on Deadlifts after sore back issues last 2 deadlift sessions, felt much better yesterday when I concentrated on form more.

Had been arching my back too much (if that's possible), so I was the opposite to the usual slouched deadlift you'd see...im assuming that's why my lower back was getting it badly! I also had it pointed out that I was hunching up one shoulder at the top of the deadlift, and so I was lowering the weight unevenly (one side of bar hitting the ground before the other...something I would never of noticed myself)

Got the weight wrong on the lat pulldowns, was wondering why they felt easy enough!

These ridiculously long games of 6 a side are tough going, was getting cramps in both hamstrings last night at home watching tv afterwards and my calf as well felt on the edge. Going to try out the limber 11 at home and see how it goes

I do try and drink a good bit, but looking back on yesterday I had a fair bit less than I usually would during the day because I was out of the office (find it easy to drink it when in the office, like a routine!)

I was putting it down to lack of fitness, but will definitely keep an eye on the water, specially days where ill be playing ball.

Cheers Alf!

Thursday 18/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 5x40kg, 5x40kg

B: Lat Raises (Side)
3x6x10kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x15kg

DB Front Raises
3x6x10kg (used a kettlebell)

E: Punching Bag
90secs on/20secs off x8

Definitely a new PB for overhead press, really happy to be seeing some progress on that!

Kept the Lat/Front Raise weights the same as form isnt 100%, may even drop it down again next week

Tuesday 23/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x92.5kg, 6x92.5kg, 6x92.5kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x6

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: Barbell Shrugs
5x72.5kg, 6x72.5kg

G: Punching Bag
3minute rounds / 1minute break x5

H: Bike
5 minutes

Might leave the row / pulldown weights as they are for next week, try and get form right. find those two exercises you can just horse your way through it without really hitting proper form.

Deadlifts felt good again, still a light weight but going to slowly ramp it up to avoid that back pain again.

Grip was gone by the end, shrugs was more a battle to hold on than anything else

Thursday 26/06/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 9x47.5kg

B: EZ Barl Curls
6x20kg, 6x20kg, 6x20kg

C: Close Grip Bench Press
6x45kg, 6x45kg, 6x45kg

DB Hammer Curls
6x10kg, 6x10kg, 6x10kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x5

G: Situps etc..not too many though

Monday 29/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 5x55kg

B: Incline DB Press
6x17kg, 6x17kg, 6x17kg

C: Bench Press
4x57.5kg, 3x57.5kg, 3x57.5kg

DB Bench Press
6x17kg, 6x17kg, 6x17kg

E1: Ab Pulldowns x15 x70kg
E2: Leg Raises x15
E3: Bicycles x20
(three rounds)

F: 4km Jog - 25:18

Just a bad days training, lack of sleep over the weekend taking its toll (that's what I'm hoping anyway!) and a change to my diet... bench felt impossible. Made a mental decision just to get through it and try and improve next week instead.

4km jog with the other half... my legs were in bits still after Fridays squats, specially hamstrings. Foam rolled last night...I rarely do this.... and this morning I remembered why I rarely do this!

Weight this morning: 76.9kg

Alf Veedersane wrote: »

The more you do it the less it hurts and the better you'll be for it.

I might try and do a bit each night from now on...focus on the main areas first (hamstrings / calves) and then branch out into the more acute areas.

I've heard great things about golf ball on the sole of your foot :eek:

Alf Veedersane wrote: »

IT band is one that has been problematic for me and it can be a world of pain if you haven't done it but the more you do it, the easier it is. I try do a bit every night.

Had a physio last year tell me that the IT band never gets easier, so not to go to town on it altogether....not sure how accurate that is.

Alf Veedersane wrote: »

I'd be inclined to start out with something bigger than a golf ball on the sole of your foot initially and work up to a golf ball. It isn't pleasant.

Might start with a tennis ball, heard some horror stories off people about the golf ball!

Tuesday 30/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x95kg, 6x95kg, 6x95kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x7

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: DB Shrugs
7x17kg, 10x17kg

G: Punching Bag
3minute rounds / 1minute break x6

Same weights as last week on rows/pulldowns, still off with form.

Deadlifts first set at 95kg I switched to a mix grip, thought my wrist was gonna break! Placed hand slightly further out on bar for next 2 sets and was fine thank god.

Switched to DB shrugs cause my grip was gone, also seemed better able to contract the muscles using DBs....I can feel it today!

Weight this morning: 76.5kg

Thursday 02/07/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: EZ Barl Curls
6x22.5kg, 6x22.5kg, 6x22.5kg

C: Close Grip Bench Press
6x47.5kg, 6x47.5kg, 6x47.5kg

DB Hammer Curls
6x11kg, 6x11kg, 6x11kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x6

G: Plank
20s on/10s off x 8

Wont get to the gym tonight, and ankle sore still so decided to give my legs a good seeing to with the foam roller last night.... scary how you can break a sweat through pure physical discomfort

Weight this morning: 76.0kg

Monday 06/07/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 6x55kg

B: Incline DB Press
6x18kg, 6x18kg, 6x18kg

C: Bench Press
6x57.5kg, 4x57.5kg, 3x57.5kg

DB Bench Press
6x18kg, 6x18kg, 6x18kg

E: 4.40km jog - 25:36

Calves not getting any better, foam rolled again last night. will foam roll at least my calves everyday going forward to see if I can sort this out

Happy to see some (small) improvement on benching as well, slow going progressing but ill stick at it. At least having it written down I can see the numbers/reps going up

Weight this morning: 77.3kg