Return of the King

BossArky

Age: 25
Weight: 75kg
Height: 5' 7''

Aims:

1) Lower body fat to approx 10%
2) Bench press own weight i.e. 75kg
3) Get in shape for the summer and this years triathlons i.e. run 5km consistently in 23 minutes. I did so recently but cannot keep it up regularly at the moment.
4) Squat some decent weights - never really tried this exercise much before
5) Deadlift some decent weights - never really tried this exercise much before

Past Fitness:

Used to cycle to work in France: 31km in 51 minutes 2 seconds

Have been a general gym goer. Never really followed a program. Went from a stick insect 19 year old to fairly well developed 25 upper body over that time. Now I'm hoping to put the whole lot together with some serious cardio for the triathlons.

List of events: (added on June 14th 2011 to keep track of the stuff I've done in this log over the years, and act as an index / table of contents)

Random:
London to Brighton Bike Race: 113km on June 18th 2007
JPMorgan Corporate Chase in Battersea Park: Run 5.6km (26:05)
London Triathlon (Olympic Distance) 3h 03m 57s
Blenheim Triathlon (Sprint Distance) - June 9th 2008
London Triathlon (Olympic Distance) - August 13th 2008
Gladiators Contendor Try Out
Measurement Chart
Revelation 1: The wisdom of kevpants
531 start
London Tri 2009 Sprint
Crossfit Ireland Invitational (Dublin) - Sept 2009
Bodyweight 80kg
Weight gain summary
531 end & 6 cycle summary
Joined Powerlifting Club
Powerlifting Competition #1 - Melbourne Feb 2010 - 115/85/152.5 --> 352.5kg @ bodyweight 78.90kg
Powerlifting Competition #2 - Melbourne April 2010 - 125/92.5/160 --> 377.5kg @ bodyweight 79.30kg
Powerlifting Competition #3 - Melbourne June 2010 - 132.5/ - /165 --> N/A kg @ bodyweight 81.05kg
Powerlifting Competition #4 - Melbourne Sept 2010 - 135/95/170 --> 400kg @ bodyweight 80.90kg
Powerlifting Competition #5 - Melbourne Nov 2010 - 140/97.5/175 --> 412.5kg @ bodyweight 81.70kg
Powerlifting Competition #6 - Raw Nationals - Melbourne March 2011 -150/97.5/180 --> 427.5kg @ bodyweight 82.48kg
Bodyweight 90kg
Powerlifting Competition #7 - Melbourne June 2011 - 152.5/100/170 --> 422.5kg @ bodyweight 82.65kg
Powerlifting Competition #8 - Perth Oct 2011 - bench only --> 100kg @ bodyweight 83.4kg
Powerlifting Competition #9 - Perth Apr 2012 - bench only --> 95kg @ bodyweight 82.15kg
Powerlifting Ref
Powerlifting Competition #10 - Perth Nov 2012 - 150/100/155 --> 405kg @ bodyweight 82.4kg
Powerlifting Competition #11 - Perth Oct 2013 - 145/97.5/157.5 --> 400kg @ bodyweight 83kg
Powerlifting Competition #12 - Perth Apr 2014 - 155/102.5/172.5 --> 430kg @ bodyweight 82.5kg
Powerlifting Competition #13 - Perth Jul 2014 - 147.5/107.5/165 --> 420kg @ bodyweight 84.75kg
Powerlifting Competition #14 - Perth Oct 2014 - 157.5/105/175 --> 437.5kg @ bodyweight 81.3kg
Powerlifting Competition #15 - Melbourne Mar 2015 - 160/110/170 --> 440kg @ bodyweight 82.2kg
Powerlifting Competition #16 - Melbourne Jun 2015 - 152.5/110/180 --> 442.5kg @ bodyweight 82.05kg
Powerlifting Competition #17 - Melbourne Oct 2015 - 145/112.5/165 --> 422.5kg @ bodyweight 82.90kg
Bench Peak 106kg - 6x3 - July 3rd 2016
Deadlift Peak 173kg 2x3 - Aug 26th 2017
Squat Peak 150kg 1x5 - Aug 31st 2017
Bench Peak 113kg 6x3 - Sept 1st 2017
Squat Peak 170kg 1x1 - Oct 9th 2017
Deadlift Peak 200kg 1x1 and 177kg 1x3 - Oct 14th 2017
Bench Peak 125kg 1x1 - Oct 17th 2017
Squat Peak 150kg 3x3 - Sept 19th 2018
Bench Peak 117kg 3, 3, 2 and 100kg x8 - Sept 21st 2018
Deadlift Peak 175kg 1x3 - Sept 22nd 2018
Powerlifting Competition #18 - Dubai Sept 2018 - 165/120/200 --> 485kg @ bodyweight 81.70kg
Powerlifting Competition #19 - Dubai Apr 2019 - 170/122.5/207.5 --> 500kg @ bodyweight 82.30kg
Powerlifting Competition #20 - Dubai Sept 2019 - 162.5/120/200 --> 482.5kg @ bodyweight 82.95kg
Powerlifting Competition #21 - Melbourne Nov 2022 - 140/102.5/185 --> 427.5kg @ bodyweight 82.85kg

BossArky

Thursday May 29:

Rowing 10 minutes - level 5 (of 10 on concept 2). Good warm up.

Leg Press 90kg 12 reps (x3)

3 in 1 Upper Body Exercise* 16kg 4 reps (x3)

* Not sure what this exercise is called. You stand upright, feet together, with a dumb bell in each arm. 1) Do a bicep curl, then 2) continue on up in to a dumbell military press and then 3) straighten arms and do a slow controlled reverse lateral raise i.e. lower hands from overhead to crucifix style.

Situps 50 reps (x3)

Broom handle stretches* 10 reps (x3)

* Another unknown exercise name. Hold a wooden pole in front, arms straight, grip slightly wider than shoudlers. Bring wooden pole from in front of body to over head and behind whilst maintaining grip. For each rep I try to get the hand grip closer and closer together.

Calf raises (standing normally and pushing up on toes), body weight 20 reps (x3)

Leg Press 110kg 8 reps (x3)

Military Press 35kg 10 reps (x3)

Barbell bent over Row 35kg 20 reps (x3)

1/2* Deadlift 12kg (x3) 15 reps *using the cage lower frame so that bar is picked up from about 1 foot off ground

Pullover 12kg (x3) 15 reps

1km Run (had planned 3km but got a stitch from drinking too much water beforehand)

Leg Press 50 kg (x3) 20 reps

Pull ups narrow closed (x3) [reps 8, 8, 5 :mad: ]

1/2 Deadlift 20kg (x3) 15 reps

Chest Press 55kg (x3) 8 reps


Summary:

Didn't feel too knackered after this although it took about 90 minutes. I was trying to concentrate on my legs. I know the Deadlifts were too light, but hoping to build them up slowly over the coming weeks. Pulled a lower back muscle 2 weeks ago and wanted to keep it light on the back today.

Annoying gym instructors in my gym keep hassling me each time I leave a machine. i.e. taking the weights off of the leg press each time I put them on :mad:

BossArky

Saturday 31 March:

Rowing 10 mins (level 5 concept)

Bench Press
30kg (x20)
60 kg (x 8, x6, x4)
40kg (x5)

Pullups narrow open (x10, x5)
1/2 Deadlifts 20kg (x15, x10)

5km run


Summary:

Ate too close before going to gym. Had a massive bowl of tuna and pasta, plus glass of milk. Even a mini snooze for 45 minutes after lunch didn't digest the ball in my stomach. Adding to that, I got to the gym at 3:15pm. It closes at 3:45pm.. so the work out was too rushed and strained. Left feeling annoyed.

The 5km run was a round trip from home to workplace to make up for lack of time in gym. Today I was extremely sore after Thursdays session... and totally drained of energy. Looking forward to tomorrows session.

brianthebard

Hey sounds like you have some good achieveable aims. Don't worry about the deadlift, start light til you are confident to get heavier. Just wondering about the number of reps you are doing, seems a bit arbitary is there a reason behind the difference in numbers? Especially the sit ups in the first post. If they are too easy add some weight, or try different movements.

BossArky

Hi Brian, situps were on a medicine ball. Kinda afraid I'll topple over backwards if I use weight held against my chest. What would you suggest?

I was using higher reps to "break in" my back and legs..... plus I was a bit unsure about what exact reps I should be doing when putting a program together. Suggestions welcome, thanks.

brianthebard

Yeah I know what you mean, but you'll get used to the ball in a wee while. I'd take a five or ten kg disc and hold it to my chest, and if you still aren't feeling much effort in your abs, hold it at arms length when doing your situps. Also some twisting movements like russian twists might be desireable. Personally I feel a three sets of eight plan is a fairly solid starting point. I also noticed in the first post you did the leg press three times? I think that effort could be better used on different exercises, or even skipped altogether if you are feeling really fatigued by the end of it? I'd do squats instead. I find if I do calf raises with the leg press machine first (by pushing with your feet very close to the bottom of the board, maybe with your heels off it) and then do proper leg press movement, it works better (but I generally only do that if the squat rack isn't free). One last thing, maybe its cause you were going light to test yourself but there seems like an awful lot going on in the first post, maybe cut back on the amount of exercises per day?

BossArky

Sunday April 1:

Rowing 10 mins (level 3 concept)

Run 3km (15:08)

Squat 20kg, 30kg, 35kg, 40kg, 45kg (x10)

Pull ups wide open x10, x6, x6

Deadlift 40kg, 50kg, 55kg (x10)

Military Press 40kg x8, x6, x4

Bent over barbell row 40kg x10, x10, x10

Bench Press 50kg x10, x10, x8

Pull ups wide parallel x6, x6, x6

Deadlift 40kg x10, x10, x19

Situps

Russian Twists* x25

10kg in front held to chest x25
5kg below neck on back x25
10kg below neck on back x25
right x25 x25 x25
left x25 x25 x25

Cycle 8km (around the city of London - great fun on a Sunday evening as traffic is minimal, the corporate pawns are at home in bed, and the roads are a wide open race track to fly around on. Easy to think of times gone by as you coast past Tower bridge and the likes.

* Don't think I was doing the Russian Twists correctly. It seemed as if I was flapping around like a flying fish caught on desk in a shoal fleeing a dolphin. Will keep at them for a while and see if the form improves. Counted left (1) right (2), left (3).. etc up to 25.

Summary:

Yeah I know... I shouldn't do bench press, deadlift and squats all on the same day. I had planned not too, but when I got to the gym I just went on auto pilot and kept working around the old familiar routine.

Another reason I did so much is down to the fact that my weight is continually creeping up and up. When I started this log I had thought my weight was 74kg, but the weeks before hand had seen it creep up to 75kg. Now it is more at 76kg. I'm hoping this means I'm putting on some muscle. However, it may also cause problems if I get too heavy and slows me down for the run and bike sections of the triathlons.... Therefore I am killing myself each day in the gym trying to burn extra calories off to keep the weight down as opposed to up.

I eat well enough (I think):

• porridge,
• lots of water at work (about 3 litres a day)
• apple, orange, banana per day
• either stir fry style stuff for lunch, or Granary bread tuna sandwich
• pasta in evening around 8pm, or sandwich (cheese, tuna, chicken)
• I usually average about a can of tuna a day too (sometimes 2, sometimes miss a day totally... but usually one).
• drink about 1/2 litre of milk each day for the past 10 days

Perhaps someone is injecting me with ice cream whilst I sleep.

BossArky

Monday April 2nd:

Walk 5km roundtrip each weekday from home/work/home.

Rowing 10 mins (level 3 concept)

Run 5km (27:06)

3 in 1 (12kg) 5 reps x3

Broom handle stretch 10 reps x3

Calf raises 12kg 10 reps x3

Front raise 8kg 8 reps(alternating 4 per arm) x3

Incline Bench dumbbell 20kg 8 reps x3

Upright row 25kg

• 8 reps x1
• 10 reps x1
• 12 reps x1

Summary:

I'm knackered now as I write this. Past 2 days sessions were tough. Wasn't going to bother tonight but I thought I may as well go burn a few calories. Had only planned a short run. Legs were very sore from yesterday and Saturday's run. Started off at 10kmph and didn't think I'd make it far. Got to 2km and started gradually increasing the speed. At 3km my legs were starting to warm up and the pain relaxed so I upped the pace a bit. By the time I finished the run I was rocking and could have went on longer... not out of breath or anything... just sore legs so I called it quits... and limped home. No running for a day or two now I reckon.

Better get to bed. I had the inkling that tomorrow is going to be a sore sore day.

BossArky

Thursday April 5th:

rowing 10 mins (level 2 concept)

run 3.93km (20:27) .....wanted to do 5km but stopped as tired -

early to bed last night and didn't eat anything.

pec fly dumb bells 8kg x8 x8 x8

broom handle stretch x10 x10 x10

leg press 100kg x8 x8 x8

pull ups (wide open, narrow closed, med parallel) x4 x4 x4

BossArky

33km cycle around London in the Easter sun

BossArky

81.5 km cycle London to Southend.

BossArky

5.6 km run (27:06)

City running is annoying - smoke, traffic, people.

Felt sluggish tonight, but all in all a good few days of Easter cardio.

BossArky

Military Press 40 kg x8 x8 x6

Bent over row 40 kg x8 x8 x8

Leg Press 100 kg x8 x8 x8

Dead Lift 50 kg x8 x8 x8

Broom handle stretch x10 x10 x10

Pull up close closed x6 x4 x2

Chest Press 50kg x8 x8 x8

Leg extension 50 kg x8 x8 x8

Seated row70kg (I think - max stack ) row x8 x8 x8


Cool down....

Run 3 km (16:34)

Rowing 5 min (level 3 concept 2)

Thooughts... first time in the gym this week.. nothing spectacular today, just burned a few calories. That pint before with work colleagues probably didn't help

Smellyirishman

BossArky wrote:

Annoying gym instructors in my gym keep hassling me each time I leave a machine. i.e. taking the weights off of the leg press each time I put them on :mad:

Just wondering, are they asking you to remove them when you are not done with the machine, just resting, or when you are finished? If it's the former, then I agree. If it's the latter, then I wish my gym instructors were more like yours. I hate it when people don't strip the weights and leave dumbbells littered all over the place.

Anyway, best of luck with the goals, sorry to barge in here with my annoying bitch, but hey, there you have it .

BossArky

The former. I usually make it to the gym for the 60 to 90 minutes on evenings / weekends. At this time there are only a handful of people left in the gym. I would be doing something like the leg press and instead of resting would do some pull ups... and repeat this three times. Whilst doing the pull ups, the instructor comes over and takes the plates off the leg press.... even though I told him yesterday not too... etc. I always put them back myself when I'm finished anyway.

BossArky

Run 5.6 km (26:28)

Sweat out 2.5 kg of water, was 71.5 kg when I got home.

BossArky

Sunday April 15th:

Rowing 15 mins (level 3 concept 2) - 3193 metres

Run 3km (15:00)

Squat
20kg x8
40kg x8
50kg x8

Upright Row 30kg x8 x8 x8

Lateral Raise 8kg x8 x8 x8

Squat 50kg x5 x5 x5

Pec Fly 10kg x8 x8 x8

Bench Press
65kg x6
60kg x4
55kg x4
50kg x4


Happy with todays workout. I've decided to increase the warm up rowing to 15 minutes as I'm seeing some good toning in general following the past 3 months of 10 min. Hopefully an extra 5 mins will top it off.

The 65 kg on the bench press is the heaviest I've lived since 4 years ago at University. Recently I've been afraid of going higher than 60 kg in case the bar falls and crushes me when exhausted. However, today I talked my girlfriend into spotting for me. I explained that if my head looked like it was going to pop off she should tug gently on the bar. She performed her task admirably - touching the bar once or twice accidently.

I'm confident that next weekend I'll go for 70 kg. Todays 65 kg didn't feel any heavier than the usual 60 kg. Just had my 2 cans of tuna and feeling good.

Smellyirishman

BossArky wrote:

The former.

Ah, Super-sets, OK. Move along, nothing to see here. Maintain incompetent personal instructer stereotype .

BossArky

Monday April 16th:

Run 3km (13:24)

Push-ups / rows 6kg 10 reps x3

Broom handle stretches 10 reps x 3

Lateral Raise 6kg 10 reps x3

Lunges 6kg 10 reps x3

Dead lifts 50kg (on smith machine) 10 reps x3

Hamstring stretches (on smith machine bar) x3

Pull ups open wide 4 reps x3

Push downs (???) 50kg 10 reps x3 (sitting and pushing down with arms on either side on ski-pole handles - really felt this in chest)

The Push-ups / rows is one great exercise - can really feel it in the abs. Do the push ups holding dumbells, and then pull back with a row on alternating arms at the top of each push up)

At last managed to pick up the pace on the run. This is the kind of time I need to be putting in if I want to reach my goal of 5km in 23mins i.e. 4.5 mins per km or 13.33 kmph.

Wondering if the extra speed came from the lack of food and water in my stomach. For the past month I have been drinking about 3 litres of water per day and loading up on food to build muscle. It was slowing me down it seemed. Today, I didn't manage to eat or drink too much due to being all over the place at work... and I ran faster than normal.

Contemplated continuing to 5km but decided against it in case I got to 3.5km and ended up knackered having to slow down and ruin the time ...so settled for one of my fastest 3kms :cool:

Thanks to Emmet for the stretching ebook... once I have a read I will incorporate a few of them into my routine. Today I settled for the hamstring stretches on the smith machine bar.

Overall a good work out, if a bit light. After the run I just wanted to take it easy and have a recovery workout following the weekend. 5km walk to work and back (roundtrip) in there today too.

BossArky

Tuesday April 17th:

Run 3km (13:51)


Leg Press 100 kg x8 x8 x8

Broom handle stretch x10 x10 x10

Push ups / Pulls 7 kg x10 x10 x10


Lat pull down 60 kg x8 x8 x8

Overhead press machine 60 kg x8 x8 x8


Pull ups parallel close x5 x5 x5

Lateral raise 7kg x8 x8 x8

Calf raise bodyweight x20 x20 x20


Row 10 minutes (level 3 concept) 2093 metres


Pull ups open medium x5 x5 x5

Push downs (???) 50kg x8 x8 x8



Another quick enough run - happy with it. Need to do a few longer ones in the coming sessions though. Had intended the row to be 15 minutes but was shattered after pull ups in the middle of the session.

The push-ups / pull combination is great! An Australian guy came over to me and said "those pushs are killer man". "They sure are" I replied from a lump on the floor, trying to keep my head out of my personal swimming pool of sweat.

BossArky

Thursday April 19th:

Row 15 mins (level 3 concept) 3204 metres

Run 1km (5:03)


Push ups / Pulls 7 kg x10 x10 x10

Military Press 40 kg x5 x4 x3

Barbell rent over row 40 kg x8 x8 x8

Calf raises bodyweight x20 x20 x20


Deadlift 60kg x10 x10 x10

Hamstring stretch each leg by 3

Lat pull down 60 kg x5 x5 x5

Overhead press machine 60 kg x8 x8 x8


Dumbbell incline
26kg x6
22kg x6
18kg x6

Upright row 25 kg x8 x8 x8


Today I almost puked in work. Had a terrible headache in the morning. The day before had eaten only cheese & crackers (tonnes of it - someone in work brought back heaps of the stuff) plus fruit. This morning my porridge stockpile had run out, so had only tuna. Must have been the lack of carbs. In the end I spent 30 mins in a park stocking up on bread, carrotts and humus/homous/ homus(sp?) ... and felt fine afterwards

Average gym session tonight.

BossArky

Monday April 23rd:

Row 15 mins (level 3 concept 2)

Run 3 km (12:39) - personal best

Pull ups x5 x5 x5

Incline Dumbbell press
26kg x8
22kg x8
20kg x8 (or 18kg..??)

Upright row 25kg x8 x8 x8

Lateral raise 7kg x8 x8 x8

Calf raise bodyweight x20 x20 x20


Very happy with the run this morning. Started off at 12.7kmph and increased speed by 0.2 every few seconds. Soon enough was up to 16kmph and chugging along nicely.

New personal best for 3km - now just need to stretch that out for another 7km to get up to the 10km for London triathlon (Olympic distance).

Odd though as I spent all weekend drinking and eating fry's at a stag do in Birmingham. The mind boggles Perhaps my legs / body enjoyed the 3 days off since the last training session.

BossArky

Tuesday April 24: - morning work out at home

Standing Dumbell Press 10kg x12 x12 x12

Dumbell Squat 10kg x10 x10 x10

Bicep curls 10kg x10 x10 x10

Tricep extension 10kg x10 x10 x10

Bent over dumbell row 10kg x10 x10 x10 (anyone seeing a pattern here?)

Calf raise 10kg x10 x10 x10



My weight is plummeting. Now between 72 and 73kg giving a loss of approx 2.5kg in the past 4 weeks since I started this log. Looking a lot more toned / defined. Aiming for 70kg. Current weight loss is perhaps a bit too rapid.

BossArky

Wednesday April 25th:

Row 15 mins (level 3 concept)

Run 3km (12:20) - personal best again :eek:

Pull ups x6 x6 x6

Dumbbell pressflat 28kg x5 x5 x4 - personal best

Situps 10 kg weighted x10 x10 x10

The Bear compound 20 kg x5 x5 x5

Push ups / Pulls 7 kg x10 x10 x10

Calf raises bodyweight x20 x20 x20


Wasn't going to bother with a work out tonight. Did, went well - 2 more personal bests.

BossArky

Friday April 27th

Squat
60kg x8 x8 x8
50kg x5 I think

Bench Press
70kg x5 personal best - got to 3/4 lift on fifth of last rep before spotter took it
60kg x5
50kg x5

Pull ups x6 x6 x6 x6 x6 x0 :eek: total failure after benching

Bent over rows 20kg (oly bar as barbell taken) x20 x20 x20

One Arm standing dumbbell press 10 kg (doing each arm)
x10 x10 x10
x10 x10
x10

Situps weighted 10kg x10 x10 x10

Push ups / pulls 8kg x10 x10 x10


Gave the cardio a miss today to focus on weights.

Chest about to explode after this session. Legs pretty battered from the squatting too.

Tried the one arm standing dumbbell presses to see if they would hit the abs. Didn't feel much - will up the weight next time.

Bench squatter told me I was starting off with the bar too low and that I'd mess up my shoulders as I had my grip too narrow. My little finger was on the ring.. didn't think this was too narrow. Anyway this guy can bench 140 kg so maybe he knows what he is talking about.

The push-ups / pulls holding the dumbells is a great exercise - kinda knackered after doing that on top of the bench press... really got a pump from it, plus can feel the core having to work hard to stabilise.

Overall it has been a good past week with 3 personal bests! Can also now feel a burn in my abs from the weighted situps. No longer must I flop around on the medicine ball for 3 sets of 25 for little to no burn - weighted situps are the way forward!

My weight had been down to 72.5kg for the past days... however now it is back up to just over 75kg following yesterday when I stuffed myself with curry, carrotts, brown bread, humous and pasta :cool:

BossArky

Saturday April 28th

Seated row machine 50kg
x8 x8 x8
x8 x8 x8

Incline press machine 50kg
x8 x8 x8
x8 x8 x8

Leg curl 35kg
x8 x8 x8

Leg extension 50kg
x8

Quick work out session for approx 20 minutes during course lunchbreak. Legs destroyed from yesterdays squatting - nice pain.

Wanted to do 2 more sets on the leg extension but a couple came along and hogged the machine for the little time I had left.

Whilst waiting (in vain) for the leg extension machine to become free i went into the gym instructors office and used the impedance monitor to measure body fat:

Reading 1 - Bodyfat 14.5% - BMI 26
Reading 2 - Bodyfat 14.9% - BMI 26
Reading 3 - Bodyfat 14.5% - BMI 26

... so I guess that averages out just over 14.5%. Must check what it was when I measured a few months back in the same gym with same machine. Next time I will do the measurement at the start though ... today it popped into my head as I was waiting around for the leg extension machine killing time. Best to get the measurement before the workout rather than after or during.

BossArky

Sunday April 29th

Pull up variation
x10 x10 x10
x10 x10 x10

Calf raises bodyweight
x20 x20 x20

Deadlift40kg
x8 x8 x8

Bent over row 40kg
x8 x8 x8

Military press standing barbell 35kg
x8 x8 x8

Pec fly on medicine ball 7kg
x8 x8 x8

Reverse fly on medicine ball 7kg
x8 x8 x8

Front raise 7kg
x8 x8 x8 (each arm)

Run 6km (35:03)

Pull up variation explanation: Lying flat on ground facing up hanging onto bench oly bar, then pulling up to the bar so that heels stayed on ground but everything else lifted. Did them like this today to show girlfriend an easier pull up variation. She managed three sets of 5. I thought this was ok, since currently she cannot do any standard pull ups.

Today was the first time I've actually done the deadlift from the ground, as opposed to the low bars of a cage. Wanted to start low in case the extra range of motion bending lower felt odd on my back. Wasn't any different really. Will up the weight next time.

Run was more of a jog really. Wanted to keep it slow but long. Started at 12kmph, got a stitch due to pasta in belly. Slowed to 10kmph at 500 metres and stayed like that until about 5.7km. Had to up the speed them to 16.6kmph as gym instructor was getting pissed that I was staying on the machine as he was closing. 10kmph feels like walking pace.

Good light session today - still hurting from squatting on Friday last.

BossArky

Saturday May 5th:

Row 15 mins (level 3 concept) 3194 metres

Squat
60kg x8 x8 x8 x8
65kg x5 x5 x5 - personal best

Bench Press
70kg x3 x3 x3 x3
60kg x5 x5 x5
60kg x3 x3 x3

Weighted situps
10kg x10 x10 x10

Pull up variation to bench bar (shoulders & heels on ground initially)
x10 x10 x10
x10 x10 x10
x10 x10 x10

Pull ups
wide/open x6 x6 x6
med / parallel x5

Pec fly
10kg x10 x10 x10

Military Press
40kg x5

Barbell Bent over row
40kg x5

Run 3km 17:04

6 days since last work-out as have been busy elsewhere. Very tired during the intervening period. Good workout today. Personal best for squat. Legs were shot for the run at the end which was slow: average speed 10.7 kmph.

BossArky

Wednesday May 9th

Row 15mins (level 3 concept 2) 3229 metres

Squat
60kg x8 x8 x8

Pull ups
medium/parallel x6 x6 x6
narrow/closed x6 x6 x6

Dumbell incline press
28kg x6 x5 x4

Broom stretches
x10 x10 x10

Round the world (I think - basically lateral raise that continues up to straight overhead and back down again)
10kg x5 x5

Calf raises
10kg x20 x20

Not much energy today, couldn't finish off any extra round of the last two exercises above. A workout for the sake of one. A tad stressed out with work and studying, not eating properly. Will fix this in 2 weeks time hopefully when more time on my hands.

BossArky

Thursday May 10th

Row 15 mins (level 3 concept 2) - 3279 metres

Run 3km (13:58)

Barbell Military Press
40kg x7
35kg x7
30kg x7

Bent Over Row
40kg x8
35kg x8
30kg x8

Lunges
10kg x10 x10 x10

Broom stretches
x10 x10 x10

Pull ups wide/open
x6 x6 x6

Leg Extension
50kg x8 x8 x8

Leg Curl
50kg x8 x8 x8

Walked 5km round trip to/from work... plus another km or so in between... probably 7 or 8 altgoether before getting to gym.

BossArky

Friday May 11th

Row 15 mins (level 3 concept 2) - 3300 plus a bit metres

Run 3km (14:09)

Pull ups medium grip/parallel
x6 x6 x6

Squat
25kg x8 x8 x8

Barbell Military Press behind neck
25kg x8 x8 x8

Some very light squats tonight as wanted to experiment with going as low as possible and getting a good stretch. Seems fine but a bit too light. Did 60kg a few days ago and felt I wasn't doing a "full" squat due to weight, hence tonights experiment.

BossArky

Wednesday May 23rd:

Row 15 mins (concept 2 - level 3) - 3170 metres

Run 2.1 km (10:04 mins)

Broom streches x10 x10 x10

Incline dumbell fly 12kg x8 x8 x8

Leg Press 100kg x8 x8 x8

Military dumbell press standing 16kg x8 x8

Pull ups (wide / open) x6 x6 x6

Squat 30 kg x8 x8 x8

Military press behind neck 30 kg x4 x4 x4

Seated cable row 50kg x8 x8 x8

Tricep push down 50kg x8 x8 x8

It has been a while since my last workout due to exams and a work trip to central Europe. Felt knackered from not doing exercise for the past weeks - back and shoulders all tight, etc. Hope to get back into the swing of things now. First triathlon June 3rd.

BossArky

Saturday June 9th:

Row 10 mins (level 3 - concept 2)

Incline Bench 40kg
x10 x10 x10

Squat 25kg
x10 x10 x10

Pull ups (wide open)
x6

Dips
x6

Run 1km (6:00)

Seated Row
40kg x10
35kg x10
30kg x10

Incline Overhead Machine Press
40kg x10
35kg x10
30kg x10

Leg Press
50kg x10

Bicep curl machine
15kg x5

Crunch machine
x20 x20 x20

Upright cable row
12.5kg x12 x12 x12

It has been a month since my last serious workout. In between I have moved home, joined a new gym and used lots of DIY to burn my calories. My lack of fitness showed today. Had no energy and could barely get through many of the exercises. Will get back into it from now on hopefully.

BossArky

Sunday June 10th:

Row 10 mins (level 3 - concept 2)

Leg Press
80kg x10 x10 x10

Pull down machine (pull up simulation - but not the lat pull down)
50kg x10 x10 x10

Dumbell Press (standing overhead)
17.5kg x10 x10 x10

Upright Row
20kg x10 x10 x10

Crunch machine
x20 x20 x20

Squat
40kg x10 x10 x10

Bench
20kg (i.e. just the bar) x50

Went for a cycle (8km) outdoors before hitting the gym. The aim was to find Eastways cycle track which is shown on a map just down the road. I found it alright, less than 2km away - it has been closed and is been redeveloped as part of the Olympic park for 2012. Shame about the cycle track, but glad to be so close for 2012.

This new gym is open until 8pm on Sunday which is handy. Old one used to close at 4pm.

BossArky

Monday June 11th:

Cycle 25km - to work and back.. the scenic route which led me from the city centre to various marshes, across fields, rivers and towpaths. Nice evening for it.

BossArky

Tuesday June 12th:

Row 10 mins (level 3 - concept 2)

Incline Bench
50kg x10 x10 x8
40kg x10 x8 x6

Upright dumbell row
45kg x5 x5 x5
30kg x8 x8 x8

Crunch machine
x20 x20 x20

Lateral raise
8kg x8 x8 x8

Squat
50kg x10 x10 x10

Hamstring stretch x3 each leg

Run 1km (5:28)

Seated Row
50kg x10
45kg x10
40kg x10

Overhead Machine Press
30kg x10
25kg x10
20kg x10

Leg Curl
50kg x10 x10 x10

Leg Extension
50kg x10 x10 x10

Pull ups (narrow parallel) x6


Tuna in sunflower oil is a nice change from tuna in brine. Bought 400g cans for a fiver(gbp) at Asda on the way home.

BossArky

Thursday June 21st:

Row 10 mins (level 3 - concept 2)

Bear Compound (front & back military press barbell 25kg with squat)
x8 x8 x6 (took break as knackered) ... then x2 to make up the last 8.

Crunch machine (weighted 20kg at leg end)
x10 x10 x10

Back extension
15kg x20 x20 x20

Pull down machine (not lat pull down)
50kg x10 x10 x10 x10

Squat
60kg x8
50kg x8
40kg x8

Pull ups (wide / open)
x6 x4 x2

Bench Press
60kg x6 (felt very light.. thought the bar was only 10kg having finished. Must be due to resting chest over past while. Was actually 20kg)
50kg x8
40kg x10

Run 2km (12:28) ...painfully slow... nothing in the tank and a belly full of tuna churning around down below

Upright barbell row
20kg x8 x8 x8

5kg ball with handles..... a few half hearted twists standing.

BossArky

Friday June 15th:

Row 10mins (concept 2 - level 3)

Run 3km (16:08) ...threadmill stopped twice, no idea why.

Hip abduction .. don't normally do this - nice for a change
25kg x10
30kg x10
35kg x10
40kg x10
45kg x10

Reverse Hip abduction (pulling legs in together - not sure of proper machine name...) .. don't normally do this - nice for a change
25kg x10
30kg x10
35kg x10
40kg x10
45kg x10

Pull down machine (not lat pull down)
75kg x8 x8 x8 .... this is actually more than my bodyweight of 71kg but felt easier than the bodyweight pull ups I used to do

Calf rotary machine
20kg x10 x10 x10 ... liked this exercise as got a good calf stretch

Tricep extension
30kg x8 x8 x8

Crunch machine (5kg at both leg and head end)
x20 x20 x20

BossArky

Saturday June 16th:

Cycle 26km - picked up a decent pump along the way in preparation for tomorrows London to Brighton cycle.

BossArky

Sunday June 17th:

Cycle 113km [20k home to Clapham Common (London), then 93km from there to Brighton].

Clocked it as 93km in 3hrs 51mins. If you take out the stopping at traffic lights, traffic jam of 27,000 bikers in the worlds biggest cycle going through country lanes then I reckon I had a pretty good time.

Start times were staggered. I set off at 7am and had caught and passed most of the 6am group by the end. Saw a handful of 7am'ers pass me towards the end. Definetly not a good idea to attempt cycling 113km with nothing but one bottle of water :eek:

On Beacon Hill (big hill into Brighton) I just had to get off and walk, after scoffing two bananas and two bottles of lucozade which were being sold all along the route. The time I lost there was more or less the time that I gained on others who stopped earlier.

Set a new speed record on the bike, getting up to 74kmph going down the South Downs. There was a few of us going along together down the hill and you could see everyone nervously looking at their speedometers creeping upwards and upwards.

In the end I just had to sit up and brake as I was afraid that if someone else ahead fell off or hit a pot hole I'd end up going back to London in an ambulance. Didn't think it was possible to go that fast on a bike!

Overall a good experience and some decent cycle training for the upcoming London triathlon.

Kinetic^

Awesome cycle.:)

BossArky

Tuesday June 19th:

Pull ups (wide/open)
x8 x6 x4

Squat
40kg x8 x8 x8

Weighted crunch machine (20kg legs, 5kg head)
x10 x10 x10

Upright barbell row
40kg x8 x8 x8

Seated row
50kg x8
45kg x8
40kg x8

Back extension
25kg x10 x10 x10

Pull down machine (not lat pull down)
75kg x8 x8 x6
70kg x2

Leg Extension
50kg x8
40kg x10
30kg x12

Leg Curl
50kg x8
40kg x10
30kg x12

Fly machine
55kg x8 x8 x4
45kg x4

Press machine
55kg x8 x6
45kg x2
45kg x4
35kg x4

Bicep curl
20kg x8 x8 x8

Calf raises
bodyweight x10 x10 x10

Jog 1.6km (800m home to gym and back)

I detest the leg curl. Don't think my legs are the type of length that will ever be comfy in it. Always end up with bruised shins after using it.. no matter how I adjust the various settings.

Todays session was one to break the honeymoon period between Sundays cycle and my running plans going forwards. It was also my last work out as a 25 year old. In almost 3 months of keeping this log I have dropped approx 3kg. Somewhere between 71 and 73kg at the moment, depending on time of day, etc.

BossArky

Tuesday July 3rd:

Row 5 mins (concept 2 - level 3)

Run 5km (26:17 :mad: )

Standing Dumbell Military Press
17.5kg each arm x8 x6 x4

Upright Cable Row
20kg x8 x8 x8

Running the London leg of the JPMorgan corporate chase next week in London. Have a bet with a friend of mine who is based in New York. The bet was he gives me 5 minutes slack. After that any second difference in our time for the 5.6km equates to 40p sterling. By tonights run I owe him alot of money, as he came third in New York last week with a time of approx 18 mins. Will do some running over the next days, but looks like I am not going to get near the 23 mins I need to save my piggy bank from the wrath of a yanky sledgehammer.

BossArky

Row 5 mins (concept 2 - level 3)

Run 5km (24:50)

Push Ups & Dumbell Press combo (discussed here)
10kg x10 x10

Incline Bench
40kg x10 x10

Upright Barbell Row
30kg x10 x10

Happy with the run. If I can keep knocking 90 seconds off it for the next few days the bet mentioned in the last post is safe.

The push/press ups were tough with sweaty hands straight after the run.

BossArky

Saturday July 7th:

Row 5 mins (concept 2 - level 3)

Run 5km (26:40)

Incline Bench
60kg x5
50kg x8
40kg x12
30kg x17
20kg x22

Seated Row (narrow grip)
60kg x5
50kg x8
40kg x12
30kg x17
20kg x22

Started run at 16kmph for 2 mins, too quick too fast. Got to 3km in 15mins following a fair bit of slow down, but was all downhill after that.

BossArky

Wednesday July 11th:

Run 5.6km (26:05)

Run was the JPMorgan Corporate Chase in Battersea Park. I was about 4 seconds slower than last year, but 4 minutes faster than the year before. Didn't train enough. Elbowed my way to 3rd line from the front so I could start away from the bunch of 13,000 trotting behind.

maxi-twist

How much did you lose?

BossArky

£67.20 :eek:

That will teach me to make bets with a guy who got into Uni on a running scholarship!

BossArky

Saturday July 14th:

Run 5km - outdoors around Walthamstow marshes / nature reserve. Didn't get a time reading as gf didn't reset her bike timer when we started.

Did another 500 metres later plus a few sprints. Great evening to be outside. Think I shall do more outdoor running in future.

Got 3 weeks to get as fit as possible for the London triathlon. Doing the Olympic distance this year (1.5km swim, 40km cycle, 10km run). No idea what time I'll be aiming at as only done sprint distances before. i.e. half the above distances.

Just realised that the time I did in this years JPMorgan run on Wednesday last was actually faster than last year so I have improved for the past 2 years, hooray! (2005 -> 30:19, 2006 --> 26:59, 2007 -> 26:05).

BossArky

Sunday July 15th:

Row 5 mins (concept 2 - level 2)

Dumbell Bench Press
20 kg per arm x8 x8 x8 x8

Calf Raise
x20 x20 x20 x20

Bicep Cable Curl
17.5kg x10 x10 x10

Upright Cable Row
17.5kg x10 x10 x10

Squat
30kg x10 x10 x10

Bent Over Barbell Row
30kg x10 x10 x10

Bench Press Incline
50kg x5 x5 x5

Run
2km (10:48 or 11:48 )

BossArky

Wednesday July 18th:

Run 5km (24:26) - 400 cals

Bike (laid back-ish one) 10 mins which was about 2.5km apparently - 60 cals. Kept heard rate at 130 to burn a bit of lard and relax before deadlift.

Deadlift 60kg x8 x8 x8

Bench Press
(flat) 60kg x8
(incline) 50kg x8 x8

Standing Dumbell Military Press ...shoulders knackered after this on top of bench
(each arm) 15kg x5
(each arm) 12.5kg x5
(each arm) 10kg x5

Started the run at 11kmph. Increased by 1kmph each km until up to 4km. Then went down to 10kmph for about 30seconds, and at 20minutes went back up to 12kmph. That was one of my fastest runs for a while.

Did the bike whilst waiting for the free weights area to empty out just before gym closes so that I could do deadlifts in peace. Timed it well tonight started at 9pm and out the door at 10pm, with a good productive last 15 mins in the free weights area.

Happy with the dead lift. It has been a while since I had the space to do them, as current gym is packed 90% of the time. Tonight is the joint heaviest I have done.

Had some serious DOMS since the workout last Sunday. Just about worn off today.