Return of the King

tribulus

Just echoing the above. Break with your hips either very slightly before or at the same time as your knees. What I mean is push back with your hips while bending your knees, it'll be easier on your knees, engage your hams and glutes more and you'll get to a decent depth. You can see you're quite a bit off even parallel yet you're hams are touching your calves, i.e what some consider atg.

Dead were okay, maybe site back into it a bit more.

Bench you just need to get tight and you could easilt get 75 x 3, more with some leg drive. Tuck your elbows slightly (maybe you were, it's hard to tell) tense your lats and drive your shoulders into the bench. Think of trying to push yourself away from the bar rather than pushing the bar away from you.

BossArky

Monday October 1st:

Squat
20kg x10
40kg x10
50kg x10
60kg x10
50kg x10
40kg x10
20kg x10
---
Bench Dumbbell
27.5kg per arm x8 x6 x4

Overhead Dumbbell Press
17.5kg x8 x8 x8
---
Pull Ups (wide open)
x5 x5

Bulgarian Split Squat
5kg plate per arm, per leg x10
bodyweight, per leg x10
---

72kg this morning so gained a kg at Oktoberfest. Long live beer and bratwurst. Time to get things back on track. Going to bust into training now until xmas.

BossArky

Hanley & Trib, thanks for the feedback above. My squat really does suck, I cringe to look back at that clip. Hoping that it would have been slightly better if my back wasn't so tired after the deadlifts. It looks like this is the main lift I need to more or less take from scratch again.

Whilst doing the bulgarian split squats tonight a gym instructor told me to keep my knees above my ankles. i.e. the same as you both mention above. I'll pay more attention to this now and probably have to lower the weight alot until getting it right.

Had severe lower back DOMS over the weekend after the deadlifts. Waking up to such DOMS in a cold, wet & muddy tent was definetly not fun. Copious amounts of alcohol were consumed to dull the pain :rolleyes:

Re the bench - when you say push from the legs,... how exactly? I'm guessing by tensing the abs and lats.... and legs?

I'll work on your what you mentioned and come back with more clips at the end of Oct.

tribulus

There's not necessarily anything wrong with the knees coming forward but if the hips aren't dropping low too you will have problems.

As for the bench, I'm a rubbish bencher so take all the advice with a pinch of salt! Bench is all about the set up. Get your shoulders locked in, your back tight, legs tight etc and you'll make it easier for yourself.

Squeeze everything as tight as you can (I keep saying tight for a reason) and as soon as you start lowering the bar start applying pressure through your heels. The when you go to press, really drive your heels into the ground as hard as possible. If you're not tight all that will happen is you'll drive your ass off the bench. Do it right and your torso will nearly move downwards on the bench. It's a hard thing to get the hang of and I'm still working on it too.

BossArky

Wednesday October 3rd:

Bench Press
60kg x8 x8 x8
70kg x3 x3

Deadlift (stiff leg)
60kg x8 x8 x8

Bent Over One Arm Dumbbell Row (per side)
12.5kg x10
17.5kg x10
12.5kg x10

BossArky

Thursday October 4th:

Seated Row Machine (upper back)
50kg x8 x8 x8
---
Leg Press (machine)
100kg x8 x8 x8
---
Military Press Standing (Oly bar)
50kg x3 x2 x2
40kg x8 x5 x5
---
Bicep Curl (EZ bar)
20kg x8 x8 x8 ... not sure how much the bar weighs, had 10kg per side....

Reverse Fly
2.5kg per arm x24 x24 x24
---
Shrugs
15kg per arm x10 x10 x10
---
Side Bends
15kg per arm, per side x10 x10 x10
---
Military Press (Oly bar)
40kg x5 x5 x5

Bent Over Row (Oly bar)
40kg x5 x5 x5


Good to try the Military Press today with the Oly bar. Felt a bit more steady and sturdy than using a thin barbell with the same weight.

BossArky

Friday October 5th:

Run 3km (13:55) ... first proper run in about 2 months. Will do them more regularly now as even though I kill myself each gym session my weight is increasing, so need the run to burn extra cals. Perhaps the extra cals are from the protein shakes. Next time I'll do the run at the end. Today I just wanted to do some cardio first for a change
---
Deadlift
80kg x5 x5 x5
---
Side Bends
15kg plate per arm, per side alternating x10 x10 x10
---
Pull ups (wide/open)
x5 x5 x5 ... these were hard. Arms seem to be forced too wide with the grips on the pull up bar set about a metre apart

Dips
x5 x5 x5 ... these were easy
---
Situps x25 x25 x25 ... energy levels took a nose dive here, third set was a struggle

Back extension (lying)
x10 x10 x10
---
Pec Fly (machine)
45kg x10 x10 x10
---
Seated Row (upper back)
45kg x8
35kg x8
25kg x8 ... don't know what happened here. Usually do 3 sets of 8 at 50kg. No energy today since situps. Must have all went on the run

Good workout all the same.

Hanley

I know you said it but I can't remember, why are you trying to get your weigth down?

BossArky

I'm no marshmallow man, just reckon that 70kg is a nice round number. If I can gain strength and maintain 70kg then the weight then I'll be putting on will be lean muscle whilst the lard burns off .... --> equals lower bodyfat.

One of my aims back in March when I started this was to get to single digit bodyfat %.

My weight is climbing the past weeks, probably due to putting on muscle but keeping the same amount of fat. I'm hoping by throwing in a km or two run at the end of each session I'll be able to burn off bits of that fat reserve. I could be totally wrong though.

BossArky

Saturday October 6th:

Squat
20kg x10
40kg x10
60kg x10
70kg x7 ... all squats slow and deep. 7 was as high as I could go on 70kg. Almost didn't make it up on the last rep. Warming up actually works!
---
Bicep Curl (barbell)
20kg x20 x15 x10

Crunch machine
25kg at feet x10 x15 x20
---
Run 2km (10:41)

Odysseus

I know what you mean about the 70kg but I have to struggle to get there. Out of interest for a triathele you seem to be doing a very small amount of cardio, forgive my ignorance would this be the norm of are you just on a break?

BossArky

My tri season goes from about April until August, nice warm weather starting in Blenheim and finishing with London.

I'm not planning on heaps of cardio until around March next year, giving me about a month to get back in running / cycling shape. In between now and then I'll get a bit tougher in the gym, and try to put on the muscle that this years tri's burned off.

I find that once I start running and cycling for triathlons the weight falls off and muscle too. If I was an uber elite triathlete I would be doing about 10 hours or cardio per week. However I just take do it for the laugh, so you are right, I don't do half enough cardio

With the type of runs you do I'm suprised you manage to maintain near enough to 70kg. What height are you?

BossArky

Pull Ups (close / open)
x10 x5 x5

Dips
x10 x5 x5 ... dips and pull ups felt strong
---
Bench Press
20kg x10
30kg x10
40kg x10
50kg x6
60kg x5
60kg x4
60kg x4
60kg x3
50kg x6
40kg x10
30kg x10
20kg x10 ... a bit tired from dips and so many bench warm up sets. Used a wide grip (index on rings) for a change for most sets except the 60kgs
---
Squat
20kg x10
30kg x10
40kg x10
50kg x10
60kg x10
70kg x5
50kg x5
30kg x5
20kg x11 ... last set very close feet. All the rest were wide-ish. Doing lots of low weight high reps for warm up and to concentrate on squat form
---
Shrugs
(15kg plate per arm) x10 x10 x10

Military Press (standing Oly bar)
20kg x10 x10 x10

Bent Over Row (Oly bar)
20kg x10 x10 x10
---

My top right ab muscle is pretty sore. Not sure if I pulled something slightly doing the pull ups / dips, or maybe it is just a bit of DOMS from Saturday's crunches.

tribulus

How's the squat coming along?

BossArky

I think it is improving a bit. Will have to take another video clip to see for sure, maybe this weekend. I find it hard to judge in the squat rack when facing the mirror straight on.

Can now go pretty deep / deeper with warm ups on low weights and then up the weight. Feels better than just busting in on max weight like I used to do before.

tribulus

Cool, I hate mirrors, think they're a bad thing to have when squatting.

BossArky

Thursday October 11th:

Deadlift
85kg x8 x8 x8 ... personal best

Bicep Curl Dumbbell
20kg per arm x1 x1 x1
---
Bench Press
65kg x8 x5 x3

Calf Raises
bodyweight x20 x20 x20

Lateral Raises
7kg per arm x8 x8 x8
---
Squat
20kg x5
50kg x5
60kg x5 ... right knee getting sore here
50kg x5
20kg x5
---
Seated Military Press
17.5kg x8 x8 x8

Bicep Curl
17.5kg per arm alternating x3 x3 x3
---
Seated Low Row Machine
50kg x8 x8 x8

Leg Curl
30kg x8 x8 x8
---
Run 1km (4:52)
---
Seated High Row Machine
50kg x8 x8 x8

Leg Curl
30kg x10 x10 x10
---
Seated Military Press
17.5kg x8 x8 x8

Calf Raises
bodyweight x20 x20 x20
---
One Arm Dumbell Row
12.5kg per arm per side x5 x5 x5


Personal best on the deadlift, nice one. Right knee a bit sore from the squats. Seem to put significantly more weight on my right side when squatting. Need to do more bulgarian split squats and the likes to toughen up each leg individually I guess.

Hanley

Probably a flexability thing on the squats, perhaps dormant muscles somewhere.

To be hoenst it is something that is worth getting checked out. In my opinion if I could do it all again I'd have no problem taking the hit and going to a physio to get that checked out rather than end up injured down the line from it.

Just something to think about. you could probably sort it on your own over time too tho... Single leg work will obviously help.

Oh and good work on the deadlifts!

Odysseus

BossArky wrote: »

My tri season goes from about April until August, nice warm weather starting in Blenheim and finishing with London.

I'm not planning on heaps of cardio until around March next year, giving me about a month to get back in running / cycling shape. In between now and then I'll get a bit tougher in the gym, and try to put on the muscle that this years tri's burned off.

I find that once I start running and cycling for triathlons the weight falls off and muscle too. If I was an uber elite triathlete I would be doing about 10 hours or cardio per week. However I just take do it for the laugh, so you are right, I don't do half enough cardio

With the type of runs you do I'm suprised you manage to maintain near enough to 70kg. What height are you?

Bang on 70kg at the moment but I have to work at it too stay there. I'm like yourself with the running. I do it for the challenge and a laugh, though I often ask myself what funny about the pain I'm feeling during a long long run!

BossArky

Saturday October 13th:

Pull Ups
x5 x5 x5

Dips
x5 x5 x5
---
One Arm Dumbbell Row
12.5kg per arm alternating x8 x8 x8
---
Bench press
20kg x10
25kg x10
30kg x10
35kg x10
70kg x5 x4 x3

... was doing the low weight ones as warm ups with girlfriend alternating; her then me. Some muppet comes over and stands at the foot of the bench staring at us. I ask him if something is wrong. He just stands there saying he wants to use the bench. I tell him we'll be 10 minutes. He continues to stand there staring at us while we work through our sets. Annoys me when people try to intimidate you off equipment. He probably thought I was some weakling only able to bench 35kg and needed my girlfriend to spot. When I got up to 70kg he got embarressed and backed off a bit. Funny thing was that when we left the bench, he got on and only managed 40kg himself. He also had a winter jacket and furry hat on. What a tool.
---
Incline Dumbbell Bench
22.5kg per arm x5 x5 x5

Lateral Raise
7kg per arm x8 x8 x8
---
Deadlift (stiff leg)
40kg x8 x8 x8

Bulgarian Split Squat
bodyweight each leg x8
bodyweight + 10kg each leg x8
bodyweight each leg x8
---
Swiss Ball Crunch
x20 x20 x20

Back Entension (lying prone)
x10 x10 x10
---
Leg Extension
15kg x8 x8 x8
20kg x5 x5 x5 ... all these one leg at a time to attempt curing my right side imbalances. Really feel it in the quads, alot more so than when doing double the weight with two legs

Leg Curl
15kg x8 x8 x8
20kg x5 x5 x5 ... again all one leg at a time and felt it much more in the hamstrings than when doing double the weight with two legs
---
Standing Military Press (oly bar)
30kg x8
35kg x8
40kg x8

Bent Over Row (oly bar)
30kg x8
35kg x8
40kg x8

Shrugs
15kg plate per arm x20 x20 x20
---
Bicep Curl
10kg per arm alternating x10 x10 x10



Think that is it. Long session today. Threw it more unilateral leg stuff than usual to ensure they are both getting equal work loads. No pain in my right knee which is good.

BossArky

Hanley wrote: »

Probably a flexability thing on the squats, perhaps dormant muscles somewhere.

To be hoenst it is something that is worth getting checked out. In my opinion if I could do it all again I'd have no problem taking the hit and going to a physio to get that checked out rather than end up injured down the line from it.

Just something to think about. you could probably sort it on your own over time too tho... Single leg work will obviously help.

Ok I'll bear that in mind. Will keep an eye on it and not push on if feeling pain. Today was fine re the right knee.

BossArky

72kg the past few mornings.

BossArky

Sunday October 14th:

8.5km cycle around the marshes. Found a pitch and putt club about 1.5km away from home. Will try it out someday even though we all know that F1 racing, snooker and golf are pretend sports.

BossArky

Monday October 15th:

Bulgarian Single Leg Split Squat
bodyweight, per leg x8
bodyweight + 5kg plate per arm, per leg x8 x8
---
Twist machine (for core)
20kg each side x8 x8 x8
---
Pull Ups (palms in, medium grip)
x8 x4 x2 x1

Dips
x8 x4 x2 x1
---
Push ups & alternating Dumbbell Row
7kg per arm x8 x8 x8 ... this one always gets me some odd looks

Lateral Raise
7kg per arm x8 x8 x8
---
Deadlift 85kg x5 x4 x3 ... lost concentration and mixed stiff leg with standard as there were so many people milling around in front and behind me whilst I was doing the lift. My hamstrings must be lengthening a bit though as I am managing to touch the plates off the ground at the end of the stiff legged reps. Maybe it is just the weight tearing them to shreds.
---
Bench Press
60kg x8 x8 x8 ... content to manage this weight and reps / sets following the dips and pushup rows. Seem to be getting stronger.

Calf Raise
bodyweight x20 x20 x20

Bicep Curl Dumbbell
10kg per arm x10 x10 x10
---
Military Press Seated Dumbbell
17.5kg per arm x8 x8 x8 x8 x8 x8

Lunges
bodyweight per leg x8 x8 x8 x8 x8 x8
---
Front Raise
7kg per arm alternating x10 x10 x10

Calf Raise
7kg per arm x20 x20 x20

BossArky

Wednesday October 17th:

Bench Press (incline)
65kg x5 x5 x5
55kg x8 x8 x8
45kg x10 x10 x10

Bicep Curl
17.5kg per arm x5 x4 x3 x2 x1 x1

Calf Raises
bodyweight x20 x20 x20
---
Deadlift (stiff leg)
90kg x5 x4 x3
60kg x8 x8 x8 ... this felt so light after 90kg

Lateral Raise
10kg x5 x5 x5

Military Press (standing dumbbell)
10kg per arm x8 x8 x8 ... bit too light but ok-ish as a recovery superset with deadlifts above
---
Seated High Row (machine)
50kg x8 x8 x8
---
Swiss Ball Crunch
x25 x25 x25 ... need to add weight here next time. Get bored doing so many.

Calf Raises
bodyweight x20 x20 x20
---
Leg Extension ... all these one leg at a time to ensure they are doing same work
15kg x8 x8 x8
20kg x5 x5 x5
25kg x3 x3 x3

Leg Curl ... again alternating one leg at a time
15kg x8 x8 x8
20kg x5 x5 x5
15kg x8 x8 x8 ... so my quads are stronger than my hams, and my right ham is stronger than my left. Couldn't up the weight to 25kg for the last leg curl set
---
Seated High Row (machine)
30kg x8 x8 x8 ... lowered the weight from 50kg in set above to 30kg to concentrate on form, keeping elbows high
---
Shrugs
15kg plate per arm x10 x10 x10

Calf Raises
15kg plate per arm x10 x10 x10
---
Lat Pull Down
50kg x8 x8 x8

BossArky

Thursday October 18th:

Row 5 mins, 1177 metres, 70-ish cals
---
Run 3km (14:36), 250-ish cals
---
Pec Fly (Dumbbell incline)
9kg x10 x10 x10

One Arm Dumbbell Row (incline)
17.5kg per arm x10 x10 x10
---
High Row (machine)
50kg x8 x8 x8

Pec Fly (machine)
55kg x8 x8 x8
---
Squat
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8

A bit of cardio today to warm up. Moderate intensity session. Didn't want to be dying by the end as I have been the past few days. Find it hard to sleep if my CNS is caving in, plus want to get a session in tomorrow before heading away for a long weekend.

Squats felt ok, no pain in right knee. Was more concerned about watching out for that than checking form today. Hmmm.

BossArky

Tuesday October 23rd:

Row 2 mins on level1 "The Fish Game" ... The harder you row the higher your fish swims and vice versa on the lcd display. Aim is to avoid the big fish and swoop around them to grab food. Could only manage 2 mins of 4. Never seen anything like that before on a rower!
---
Bulgarian Split Squats
10kg plate per arm, alternating legs x8 x8 x8
---
Military Press (seated, dumbbell)
17.5kg x8 x8 x8

Bicep Curl (dumbbell)
17.5kg x3 x3 x3
---
Bench Press (dumbbell)
22.5kg per arm x8
25kg per arm x8 x8
22.5kg per arm x8

Calf Raises
bodweight x20 x20 x20 x20
---
Squats
30kg x8
50kg x8
70kg x8
75kg x4
60kg x8 x8 x8
20kg x8 x8 x8

Shrugs
15kg plate per arm x20 x20 x20

Military Press (standing, behind neck with oly bar)
20kg x8 x8 x8


No workout since last Thursday. Nice to have a few days off and let the body recover. Waking up to lack of DOMS for once in a while is great.

BossArky

BossArky wrote: »

Tuesday October 23rd:

Bench Press (dumbbell)
22.5kg per arm x8
25kg per arm x8 x8
22.5kg per arm x8

Woke up the day after the last workout above with a sharp pain in my lower left back muscles. Think I pulled something when sitting back into the dumbbell bench with the weights on my legs. Seat was a bit lower than back support when flat so possibly back wasn't flat. May try gym tomorrow, but haven't done anything in past days to recover.

BossArky

Sunday October 28th

Standing Dumbbell Military Press
10kg per arm x15 x15 x15

Bicep Curl
10kg per arm x15 x15 x15

Calf Raise
10kg per arm x15 x15 x15


Light mini workout at home.

BossArky

Monday October 29th:

Pull Ups
x5 x5 x5

Dips
x5 x5 x5
---
Bulgarian Split Squats
5kg plate per arm x8 x8 x8
---
Seated High Row Machine
50kg x8 x8 x8
---
Leg Extension ... one leg at a time to build up individual strength
15kg x8
20kg x8
25kg x8
20kg x8
15kg x8
---
Leg Curl ... one leg at a time to build up individual strength
15kg x8
20kg x8
25kg x8 ... hard to finish on the left hamstring. Right side alot stronger
20kg x8
15kg x8
---
Situps ... felt awkard today. Hips sockets cracking at the mid front of each leg!
10kg behind neck x10
10kg in front of neck x10
10kg behind neck x10
---
Bench Press
70kg x5
60kg x5
50kg x5
40kg x5
30kg x5
20kg x5
30kg x5
40kg x5
50kg x5
60kg x5
70kg x1
---
Squat
30kg x8
60kg x8
40kg x8
30kg x8
20kg x8


First proper session for the past two weeks or so due to changing jobs and a sore back. Took it easy enough. Satisfied. Forgot I had done leg curls, extensions and split squats before attempting the standard squats. The weeks off gave my body time to recover a bit so these last squats plus bench were stronger than normal after the other bits and pieces.

Approx 72kg these days and my cheap bodyfat monitor gives me two readings: 21.6 bodyfat :eek: and BMI 24.9. The first one seems total rubbish as I reckon I'm around 10 to 12 ish bodyfat now, but the BMI could be correct.

Anyway, even though the numbers may be wrong, they are consistently wrong as I performed the test 6 times, first three when very thirsty, second three after drinking about a litre. Each result was identical.

Going forward I will include these random numbers and see if they go up or down. The BMI one was a bit over 25 when I checked in the past 6 months.

BossArky

Thursday November 1st:

Pull Ups (wide, open)
x5 x5 x5

Dips
x5 x5 x5
---
Deadlift (standard)
75kg x8 x8 x8

Bicep Curl Dumbbell
10 or 14kg per arm? x5 x5 x5
---
Bench Press (decline)
65kg x6 x6 x4

Situps (decline)
x10 x10 x10
---
Squat
42.5kg x5 x5 x5
60kg x5 x5 x5

Military Press (standing, Oly bar)
42.5kg x5 x5 x5

Shrugs
15kg plate per arm x20 x20 x20
---

Gym got new equipment which includes incline, decline and new flat bench plus more pull up frames. About time.

BossArky

Friday November 2nd:

Pull Ups (close parallel grip)
x11 x8 x4 ... probably a personal best there. Have been doing wide / open grip pull ups for the past months. New equipment in gym allowed tonights close grip parallels and they felt good

Bulgarian Split Squats
5kg per arm, alternating each leg x8 x8 x8
---
Bench Press
70kg x4 x3 x3 x3
---
Squat
40kg x8
50kg x8
60kg x8

Lateral Raises
4kg x10 x10 x10 ... just stretching a bit whilst recovering from squats
---
Low Row (machine) ... one arm at a time, alternating sides
30kg x10
35kg x10
40kg x10
45kg x10
50kg x10 ... usually I do the low row at max 50kg with two arms, so today I was suprised to find out that it feels pretty easy to do similar weight with just one arm rowing and the other stabilising on the middle handle. Felt great, especially after the bench to balance things out. Will do these one arm at a time in future. I'm guessing they have pretty similar effect as one arm dumbbell rows, just easier to get higher weights moving

Happy with the pull ups and one armed rows today.

BossArky

Saturday November 3rd:

Row 5 mins (1147 metres) ... approx 65 cals
---
Run 3km (14:47) ... approx 250 cals
---
Squat
50kg x8 x8 x8
40kg x8 x8 x8
30kg x8 x8 x8

Shrugs
15kg plate per arm
x8 x8 x8
x8 x8 x8
x8 x8 x8
---
Military Press (standing, Oly bar, behind neck)
30kg x8
---
Knee Ups (to chest on Pull Up Bar)
x10


Some cardio today and gave the chest a rest.

BossArky

Just measured my biceps for the laugh. They are pretty sore from pull ups and rows recently.

Left:

• Unflexed 12.5 inches
• Flexed 14 inches

Right

• Unflexed 13 inches
• Flexed 14.25 inches

BossArky

Following on from the above, I found the following website which aims to give you target measurements for various body parts based upon your wrist size

The stanards are based upon the "Grecian Ideal" taken from excavated statues. Apparently it was the Victorian bodybuilders obsession to have the "ideal" proportions found on newly excavated Greek and Roman Statues of that time.

Anyway based upon my wrist size of 7 inches here is how I measure up to the "Grecian Ideal":

Body part: Target / Me (inches)

• Chest: 45.5 / 37.5 :mad:
• Waist: 31.85 / 32
• Hips: 38.68 / 34
• Bicep: 16.38 / L 14, R 14.25 :mad:
• Forearm: 13.19 / L 10.7, R 11 :mad:
• Thigh: 24.12 / L 22.5, R 23 :mad:
• Calf: 15.47 / L 15.5, R 16
• Neck: 16.84 / 14.5

Now, I'm not too sure what that tells me apart from the fact that I need to grow my neck a bit and my chest a lot.

The target figures are based on someone who is 5' 8'' / 5' 9''.... so at 5' 7'' I'll cut myself some slack on those numbers.

BossArky

Sunday November 4th:

Knee Ups (to chest on Pull Up Bar)
x10
---
One Arm Dumbbell Row
17.5kg x8 x8 x8
---
Bench Dumbbell Incline
25kg x8 x8 x8 ... personal best there I think

Lateral Raise
8kg x8 x8 x8
---
Deadlift (standard)
60kg x8 x8 x8

Bicep Curl Dumbbell
12.5kg x8 x8 x8
---
Lat Pulldown
50kg x8 x8 x8

Calf Raise
x20 x20 x20

Not sure when I'm going to get to the gym again so forced myself to go today even though I was pretty knackered from the last few workouts on the trot.

whitelightrider

Hey there Boss. Im definitely interested in following your routine. It sounds like we have the same goals, and the same shape. Well at least when you started out!!!
Did you have a routine that you followed at the start? Just wondering because if not I'll just read through your posts and sumarise your routine.

BossArky

Friday November 9th:

Pull ups (parallel grip)
x10 x7 x7 ... superset each of the pull up sets with one of the press sets below

Knee Ups (hanging from pull up bar)
x5 x5 x5 ... did these directly after the pull ups, whilst still hanging there. Ab muscles almost cramped and popped out

Bench Press (dumbbell) ... slight incline
25kg per arm x10
22.5kg per arm x10 x10

Military Press (standing, dumbbell)
17.5kg per arm x5 x5 x5

Bench Press ... bit more of an incline than above
22.5kg per arm x8
20kg per arm x8 x8
---
Run 2km (12:00 mins, 170 cals) ... I jogged as the weights area was too packed to deadlift right now
---
Deadlift
75kg x8 x8 x8 ... first time I've ever seen anyone else deadlift in my gym. A guy was doing 50kg behind me on a foot stand a few inches off the floor

Bicep Curl
15kg per arm x5 x5 x5
---
Military Press (standing, barbell)
40kg x8 ... got kicked out of the gym midway though this set. I was even called "sir"!
---

Glad to be back in the gym tonight. Have been away in the midst of nowhere with work this week, and will be for the next month or so. Need to hatch a plan of action to keep in shape. It may involve a monster commute to get get back home to the gym every few days.

BossArky

whitelightrider wrote: »

Hey there Boss. Im definitely interested in following your routine. It sounds like we have the same goals, and the same shape. Well at least when you started out!!!
Did you have a routine that you followed at the start? Just wondering because if not I'll just read through your posts and sumarise your routine.

Hey WLR, I started out initially with the intention of burning off 5 or 6 kg. I managed this through warming up with some rowing, then running, then weights. You need to cut the junk (too much bread, pasta late at night, chocs, alcohol ) down to very little.

Others will tell you that weights should be done before cardio. The reason I did the cardio first was 'cos I was gearing up for some triathlons and runs... and needed to get fit fast, like in a 3 or 4 month time frame. Doing the cardio first meant I could put all my energy into it (recently I've tried running after heavy deadlifts / squats /bench... and it is waaaay harder than when you are fresh).

So, this approach got me down to 69kg or so if I remember correctly. Problem was that now I looked skinny.

Step 2 - put some muscle on my fatless frame

I started seriously thinking about bench press, squat and deadlift. Concentrated on eating more protein (tuna, almonds, chicken). Avoided too much bread, and didn't eat late at night. This combination of heavy lifts (for me) all approximately my bodyweight, got me up to 72kg where I am today.

I need to throw in a small bit more cardio as I want to get to 70kg on the dot whilst getting a bit stronger.

To sum up, I didn't follow any particular plan apart from the above & reading the forum here. Start a log, watch what you eat, and I'm sure that in a few months you'll be getting the results you want.

Remember that if you are getting measured for your wedding suit, leave it until about 6 weeks before the wedding if you are going to be losing weight up until then. You don't want one that you get fitted for now hanging off you like a sack in 8 months time Good luck!

BossArky

Saturday November 10th:

Cycle 4km ... outdoors tracking down an ebay parcel
---
Deadlift (stiff leg)
40kg x8 x8 x8

Military Press (standing, barbell)
40kg x8 x8 x8

Bent Over Row (barbell)
40kg x8 x8 x8
---
Side Bends
15kg plate per arm, alternaing sides x10 x10 x10

Lateral Raise
10kg x8 x8 x8
---
Squat
40kg x8
60kg x8
70kg x5
60kg x8
40kg x8
50kg x8
50kg x8
50kg x8
---
Lat Pull down
50kg x8 x8 x8
---
Pull ups (parallel grip)
x5 x4 x3
---
Leg Raise
x5 x5 x5 x5 (hanging, knees bent)
x5 (hanging, straight leg)
---
Run 2km (10:30 mins, 165 cals)
---
Single Leg Split Squat
5kg plate per arm, x8 x8 x8

Shrugs
5kg plater per arm, x20 x20 x20
---
Deadlift (stiff leg)
40kg x8 x8 x8
---

On the way out I asked the guy behind the reception counter if they had any decent whey. Usually there are a few tubs in a display cabinet. He didn't have a clue what I was looking for, as he attempted to sell me first protein shake sachets, then weight gainer, then creatine.

Instead, I went 50 metres down the road and got some strawberry flavoured "Body Supreme - Pure Whey". Lets see what this stuff is like.

BossArky

71kg this morning, which is down a kg since I last measured. This is probably due to a diet of sandwiches the past week.

Doms in traps, biceps, chest and triceps now after yesterdays workout. Going to go tomorrow anyway to make the most of my available gym time.

BossArky

Sunday November 11th:

Pull Ups (parallel)
x10 x6 x5 ... third day in a row doing pull ups. Saving up a lot for my pain piggy back. Interest due tomorrow I guess.

Hanging Leg Raises (knees bent)
x10 x6 x5
---
Bench Press (decline)
20kg x10
55kg x5
75kg x3
80kg x1.5 :eek::D:cool: personal best!
75kg x3
55kg x5
20kg x65 (yes, sixty-five) :eek: ... :eek: . :eek: ... was aiming for 50 reps, got to 60 and aimed for 75reps... died at 65. First 60 were really fast. I was hopping up and down off the bench.
---
Squat
55kg x5
65kg x5
75kg x5 ... nice one.. heaviest squat for a while. Using wide stance again which gives me more power
65kg x5
55kg x5

Bicep Curl (dumbbell)
17.5kg per arm, alternating, x3 x3 x3 x3 x3
---
Deadlift (stiff leg)
50kg x10 x10 x10 ... felt good to do these after squats. Used 10kg and 5kg plates on each side so bar was closer to the ground and more of a stretch than if using 20kg per side for a 60kg lift. Didn't go too heavy today as did SLDL yesterday
---
Military Press (barbell, standing)
45kg x5 x5 x3 ... couldn't squeeze out the last 2 reps of the last set
---
Run 2km (10:45 mins, 169 cals)
---

Very happy with bench press personal best today. I was aiming to try 80kg on the flat bench, but since it was in constant use I jumped on the decline bench instead.

Squats came off very well today too, now that I'm using a wider stance. For the past few weeks I was using a narrow one due to fear over a knee pain I got a while back. Seems fine now though.

Weighted about 72kg this morning.

What a day, what a man

BossArky

Friday November 16th:

Pull Ups (parallel grip)
x8 x8 x6

Hanging Leg Raises (knees bent)
x8 x8 x6

Military Press (standing barbell)
45kg x7 x7 x5
---
Military Press (dumbbells)
17.5kg per arm, x8 x8 x8

Bicep Curl (dumbbells)
17.5kg per arm, x3 x3 x3
---
Deadlift
55kg x5
85kg x5
105kg x1 ... personal best 1.5 times bodyweight, give or take 2kg
105kg x1
85kg x5
55kg x5
---
Squat
55kg x3 x3 x3 ... just something light to get the blood flowing

Side Bends
15kg plate per arm, alternating x10 x10 x10
---
Cross-Trainer 1km (5:10 mins, 55 cals) ... felt very gay on this machine :eek: Wanted to try it out to see why so many people waste their time on it. First and last time for a while.
---
Run 2km (9:29 mins, 169 cals) ... fastest run for a while. Just getting back into cardio now purely for the reason that my suits are getting kinda tight with what seems to be muscle :cool: Hopefully the cardio will cut away what fat is left.
---

Pleased to have deadlifted a personal best tonight, especially since I've broken the 100kg mark for the first time with any lifts. Tonight was the first time a deadlift has actually felt heavy. Before it was more a case of my grip tiring when doing 3 sets of 8. However, 105kg x1, then again felt really really heavy on the mid back... as if I was not going to be able to stand up straight. Anyway, I managed it.

Odysseus

---
Run 2km (9:29 mins, 169 cals) ... fastest run for a while. Just getting back into cardio now purely for the reason that my suits are getting kinda tight with what seems to be muscle :cool: Hopefully the cardio will cut away what fat is left.
---

Nicely said;)


Pleased to have deadlifted a personal best tonight, especially since I've broken the 100kg mark for the first time with any lifts. Tonight was the first time a deadlift has actually felt heavy. Before it was more a case of my grip tiring when doing 3 sets of 8. However, 105kg x1, then again felt really really heavy on the mid back... as if I was not going to be able to stand up straight. Anyway, I managed it.[/QUOTE]


Congrats on that, tbh I know fcuk all about weights but I know the significance of a PB. Good stuff.

BossArky

Cheers. I'm feeling it today tho!

BossArky

Wednesday 21st November:

Pull Ups
x5 x5 x5

Hanging Leg Raises (knees bent)
x5 x5 x5

Lateral Raise
10kg x5 x5 x5
---
Squat ... was hoping to try for a pb today (>80kg) but legs weren't up for it so I got up to 70kg, then backed off
20kg x5
40kg x5
60kg x5
70kg x3
60kg x5
40kg x5
---
Deadlift (standard)
80kg x8
100kg x4
110kg x1 ... new pb. Just getting into my deadlifting now so enjoying trying these higher weights
80kg x4
---
Bench Press (oly bar)
55kg x5
85kg x3 ... this would have been a pb if the spotter didn't keep touching the bar, so not really sure and I suppose it cannot count
75kg x3
75kg x2
75kg x1
---
Bench Press (dumbbell)
25kg per arm, x5 x5 x5

Bicep Curl (dumbbell)
17.5kg per arm, alternating, x5 x5 x5 ... pb
---
One Arm Row (dumbbell)
20kg per arm, alternating, x8 x8 x8
---
Single Leg Split Squat
5kg plater per arm, x8 x8 x8
---
Push Up & Row Combo
12.5kg x5 ... dumbbells rolling all over the place so stopped after 5

Standing Military Press
12.5kg x5
---
Run 1km (6:00 mins, 85 cals)
---
Pec Fly (machine)
55kg x10 x10 x10
---
High Row (machine)
50kg x8 x8 x8
---

First time in the gym for 5 days due to studying for an exam today. Finished now so wahheeeeyy! I was looking forward to using up all the pent up energy.

Took the camera with me to video squats. However it was too crowded so I'll have to do that another day instead. Probably a good job too since my legs felt really weak on squat at start.

For the bench press at 85kg I called in a spotter when going for the lift. He kept touching the bar so I really don't think I got those 85kgs at all. Aren't spotters just supposed to stop you get chopped in half when you fail?!

In summary: I need to bust my legs up good and get stronger down there.

BossArky

Friday November 23rd:

Run 5km (24:21 mins, ~480 cals)
---
Pull Ups (parallel grip)
x8 x6 x4

Hanging Leg Raises (knees bent)
x8 x6 x4
---
Deadlift (stiff leg)
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8
---

Very sore today from my over exuberant session on Wednesday. Went for a run and finished with a few bits and pieces. Good session though apart from when my sweaty hands almost lost their grip on the pull up bar when I had my knees to shoulders.

BossArky

Saturday November 24th:

Pull Ups (parallel grip)
x8 x6 x4

Hanging Leg Raises (knees bent)
x8 x6 x4
---
Situps (decline)
x15 x15 x15
---
Bench Press (decline)
40kg x8
60kg x8 x8 x8
70kg x1
40kg x8
---
Bench Press (incline)
20kg x10
55kg x5
65kg x0 ... fail
55kg x5 x5
25kg x10
---
Military Press (seated, dumbbell)
20kg per arm, x8 x6 x6 x6 x4
---
Pec Fly (machine)
55kg x8 x8 x8
---

BossArky

BossArky wrote: »

Monday October 29th:

Approx 72kg these days and my cheap bodyfat monitor gives me two readings: 21.6 bodyfat :eek: and BMI 24.9. The first one seems total rubbish as I reckon I'm around 10 to 12 ish bodyfat now, but the BMI could be correct.

I'm a tiny bit under 72kg this morning and have exactly the same readings as about a month ago (above).

BossArky

Sunday November 25th:

Pull Ups
x8 x6 x6 x4 x2

Hanging Leg Raises (knees bent)
x8 x6 x6 x4 x2
---
Reverse Fly (dumbbells)
6kg x10 x10 x10
---
Side Bends
15kg plate per arm, x10 x10 x10 ... some fellow commented that he put his back out doing side bends the way I was doing them. Therefore I restricted my range of motion so that I don't bend over as much
---
Squats
20kg x8
45kg x5
65kg x5 ... thought this one was being video'd but camera wasn't on
65kg x5 ... video to follow
65kg x3 ... video to follow
55kg x5
45kg x5
---
Deadlift (stiff leg)
65kg x8 x8 x8
---
Leg Press
80kg x8
100kg x8
110kg x4
100kg x4
80kg x8
---
Lat Pull Down
50kg x8 x8 x8
25kg x20
---
Run 1km (4:53 mins, ~ 82 cals)
---