The truth!

joker77

Gym

Chest

Bench
45x10, 55x10, 65x6, 65x5, 65x4, 65x3, 55x6x2

Dumbbell Bench Press
22.5x8, 25x6x2, 25x4, 22.5x7, 22.5x5

Incline Bench
20x10, 30x8, 35x6, 35x5, 35x4, 30x6x2

Cable Fly (Lbs)
45x14, 50x12, 55x10, 55x8x3, 50x8

Sit-ups (crunches)
Regular - 65, Left twist - 65, Right twist - 65
Overhead leg raises - 25


After work - run - 15 mins

joker77

Back

Pull Ups
x6x2, x5, x4x4

Deadlift
20x10, 40x6, 60x4, 80x2, 90x3, 90x4x2, 90x3, 90x4, 70x6, 70x4

Lat Pull Down (Lbs)
90x10, 110x10, 140x7, 140x6x3, 110x10, 110x8

Bent Over Dumbbell Row
25x10, 27.5x6 (had to stop - callouses)

Sit-ups (crunches)
Regular - 70, Left twist - 70, Right twist - 70
Overhead leg raises - 30

joker77

I had ordered a book on training a few weeks ago - "Starting Strength" by Mark Rippletoe and Lon Kilgore, which finally arrived yesterday. I wanted to go back and start from the beginning in terms of weight training - I've never been coached and I'm sure my form isn't great, so I wanted to work on that. I also wanted to get to grips with the fundamentals of what I was trying to achieve - to build functional muscle strength.

I read the intro, then went to the back on the section on 'Programming'. Based on what I read last night, I'm going to have to make a good few modifications to my normal weekly routine in the gym. First off, I'll have to adjust what I'm doing each day and cover the core lifts. Another big thing I have to do is to change the way I'm working - from the book I've been doing a pyramid style - building up to the max lift (work set), in steady increments, then maxing out and going back down again. By the time I hit the work set, my muscles are already getting fatigued, so it's not really optimal training. So with my deadlift today, I did 4 warmup sets - 20x10, 40x6, 60x4, 80x2, then tried to hit 90x4 for the work sets. I'm going to try train like this over the coming weeks. I have to finish reading the book though before I make the complete overhaul.

The book looks good though from first impressions.

joker77

Gym
1 hour cardio + stretching - skipping / punch bags / sit-ups


After work - run - 15 mins

joker77

Shoulders

Military Press
20x10, 30x8, 35x6x3, 35x5x3, 20x10x2

Supersets
Dumbbell Front Raise
10x10x2, 10x13, 10x12x2, 10x10
Rear Delt Fly (Lever)
70x12, 80x10, 90x10, 90x8x2, 80x8

Smith Overhead Press
Bar x 10, +10x10, +20x8, +30x6, +30x5x4, +20x8

Barbell Shrug
50x10, 60x10, 70x8, 80x6, 60x10x2

Arsenal1986

sorry if sum1 has mentioned this before but why so many reps on ur ab work??

joker77

How do you mean - on the sit ups?

They're only really half sit-ups - crunches as it were, so I try to do as many as I can

Arsenal1986

but your abs are like any other muscle would you do 70 reps on the bench press?? doing 70 or so is jus an ineffective form of cardio man If you want to make em grow Stick in the 8-12 rep range hold a weight on ur chest if they are too easy or try one of these:

http://www.youtube.com/watch?v=2WngPRIMnD0&feature=related Russian twist

http://www.youtube.com/watch?v=BHjgjtzM1pk Serratus crunch

Plank - http://www.youtube.com/watch?v=MHQmRINu4jU

or an ab circuit - http://www.youtube.com/watch?v=izDf0MCR2DU

joker77

Thanks for the links Arsenal1986 - I like the look of the Ab circuit one.

My plan is to change my training programme over the weekend, and from Monday I'll be doing the 'Starting Strength' beginners programme. I'm a little apprehensive about squatting 3 times a week, but I suppose a little apprehension when starting a new programme is not a bad thing!

After looking at those videos I will add in the Ab circuit a couple of days a week I think, thanks again

joker77

Arms/Legs

Supersets
Dips
x10, x12x2, x10x3, x8
Seated DB Curl
10x15, 12.5x10x3, 12.5x9, 12.5x8, 12.5x6

Squat
20x10x2 (Warmup), 40x8, 60x6, 80x4, 70x5x5

Supersets
Chin-ups
x8x2, x7x3, x5
Close Grip Bench
40x10, 45x10, 50x8x2, 50x7, 50x6

Press-Ups
x30, x30, x20


After work - run - 15 mins


Run was tough, but felt good that I completed my training this week as I had planned it, didn't miss or skip anything. It probably would have been tougher if I was cycling this week, still unable to cycle at the moment seeing the lock on the bike shed is broken and I can't get at my bike.

Measurement day tomorrow, hoping to see a little difference, but going out this evening for my 10 units of alcohol, so that might affect it.

Will be posting again over the weekend, with my new training plan

joker77

Measurement Day 3

Neck 38.5
Chest 101
Bicep 31.5
Wrist 16
Waist 92
Hips 101.5
Top of legs 60
Knee 43
Calf 38
Body weight 80.7Kgs


Pretty happy overall with that - have lost 1 kilo in 2 weeks. If that translates to 4 kilos in 8 weeks I'll be chuffed, although I'm aware in this kind of thing the big gains are made at the start, so it's wait and see time

joker77

Workout A

Squat
Warmup - 20x10x2, 40x8, 60x6
Work - 75x5x5

Bench
Warmup - 20Kg Db x10x2 (bench wasn't free), 50x6, 60x5
Work - 65x5x2, 65x4.5, 65x4, 65x3.5

Deadlift
Warmup - 20x10, 40x6, 60x4, 80x2
Work - 90x5x5


After work - run - 18 mins

joker77

Workout B

Squat
Warmup - 20x10x2, 40x8, 60x5
Work - 75x5x5

Military Press
Warmup - 20x10x2, 30x8
Work - 40x5x5

Barbell Row
Warmup - 20x10x2, 30x8
Work - 40x5x2, 40x7x3

Pull-Ups
x6, x5x4, x4


The Barbell Row feels strange to me, it was my first time doing it and it just felt a bit weird.

joker77

Cardio

20 mins on threadmill


Chin-Ups
x10, x8x2, x7, x6

joker77

Workout A

Squat
Warmup - 20x10x2, 40x8, 60x4
Work - 80x5x5

Bench
Warmup - 20x10x2, 40x6, 50x4
Work - 65x5x5

Deadlift
Warmup - 20x10x2, 40x6, 60x5, 80x2
Work - 90x5x5

Dips
x9 - had to stop - wrist was sore from punchbags last week



After work - run - 14 mins

joker77

Measurement Day 4

Neck 37
Chest 98
Bicep 31
Wrist 16.5
Waist 88
Hips 101
Top of legs 61
Knee 43
Calf 38
Body weight 80.7Kgs


My calipers and myotape arrived during the week, so these measurement figures look a bit different because I used the MyoTape. I'll be using this from now on as it's easier to take measurements yourself with it rather than trying to hold a measuring tape and read it!

On the weight front - I've stayed static since last week. It's good I suppose seeing it's not going up, a little disappointed the downward trend didn't continue :rolleyes:

I still haven't been able to cycle at all this week - it's taking the Management Company over 2 weeks to get the lock changed on the bike shed in our apartment block - I still can't get at my bike. So my cardio is down a good bit compared to normal, I would have cycled to/from work 4 days this week which I'm sure would have brought the weight down a fraction. All going well the lock should be sorted on Monday (I was assured over the phone yesterday that it was being done as we spoke, only to arrive home to find it not fixed).

I've completed the first week of starting strength, and am pleasantly surprised that I've no DOMS whatsoever in my quads. Amazed actually. I used to do squats only every now and again so my legs never really got a chance to get used to them. Because of this I'd be feeling the DOMS for up to 4 days afterwards, barely able to walk up/down stairs in some cases. So for me to do 80Kgs 5 reps for 5 sets yesterday and not even feel it today, I'm pretty happy with that. I'm still not going to go crazy upping the weight though, I don't think my form is perfect so I want to try to be a bit happier with that. I'm aiming for 5Kgs a week extra on the Squat and Deadlift, and maybe 2.5Kgs a week on the Bench and Press.

joker77

Workout B

Squat
Warmup - 20x10x2, 40x8, 60x6
Work - 80x5x5

Military Press
Warmup - 20x10x2, 30x5
Work - 40x5x5

Barbell Row
Warmup - 20x10x2, 30x10
Work - 40x5x5

Pull-Ups
x6, x5x4, x4


After work - run - 15 mins

joker77

Cycle into work 20 mins


Gym - Cardio:

Cross-trainer - 15 mins @ 5

Jog - 10 mins @ 10

Ab workout


Cycle home from work 20 mins


Finally got the bike back - after it took the estate agents 2 and a half weeks to fix the lock on the bike shed....
Felt great to be back on the bike though - especially on a morning like today

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8x2, 40x7, 60x5
Work - 80x5x5

Bench
Warmup - 20x10x2, 40x6, 50x4
Work - 65x5x5

Deadlift
Warmup - 20x10x2, 40x6, 70x5
Work - 90x5x5

Chin-Ups
x8x3, x7, x6x2


Cycle home from work 20 mins


After work - run - 14 mins

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x10x2, 40x6, 60x4, 80x2
Work - 85x5x5

Military Press
Warmup - 20x8x2, 30x5
Work - 40x5x5

Barbell Row
Warmup - 20x10x2, 30x6
Work - 40x5x5

Dips
x10x4

Ab workout


Cycle home from work 20 mins


After work - run - 15 mins

joker77

Measurement Day 5

Neck 37
Chest 98.5
Bicep 31
Wrist 16.5
Waist 88
Hips 102
Top of legs 60.5
Knee 43
Calf 38
Body weight 80.7Kgs


Body weight has been exactly the same for three measurements. Bit disappointing after losing a kilo for the 1st 2 weeks.

celestial

joker77 wrote: »

Measurement Day 5

Neck 37
Chest 98.5
Bicep 31
Wrist 16.5
Waist 88
Hips 102
Top of legs 60.5
Knee 43
Calf 38
Body weight 80.7Kgs


Body weight has been exactly the same for three measurements. Bit disappointing after losing a kilo for the 1st 2 weeks.

You're not likely to be losing weight on the scales with all the weight training dude - it's the waist measurement and how your clothes fit that matter sure:)

joker77

celestial wrote: »

You're not likely to be losing weight on the scales with all the weight training dude - it's the waist measurement and how your clothes fit that matter sure:)

Yea I suppose so, I just thought that the weight would come down a small bit if I kept off all the junk food and didn't have any boozey sessions!

I'm not hung up over the weight or anything, as long as I'm making steady progress with my training I'm happy

celestial

joker77 wrote: »

Yea I suppose so, I just thought that the weight would come down a small bit if I kept off all the junk food and didn't have any boozey sessions!

I'm not hung up over the weight or anything, as long as I'm making steady progress with my training I'm happy

That's what I'm saying though - you want your weight to stay the same or even go up a bit. It's the waist measurement and how lean you look in the mirror that matters. My weight hasn't budged in ages but I'm losing fat gradually all the time.

Keep up the good work!

joker77

Thanks for the good words Celestial!

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8x2, 40x6, 60x6
Work - 85x5x5

Bench
Warmup - 20x10, 20x8, 40x6, 50x6
Work - 67.5x5x2, 67.5x4x2, 67.5x3

Deadlift
Warmup - 20x8x2, 50x6, 70x5
Work - 95x5x5

Chin-Ups
x5x2, x3


Cycle home from work 20 mins


After work - run - 14 mins

joker77

Gym
1 hour cardio + stretching - skipping / punch bags / ab workout

joker77

Cycle into work 20 mins


Workout B

Squat
Warmup - 20x8x2, 40x6, 60x4
Work - 85x5x5

Press
Warmup - 20x8, 30x6
Work - 40x5x2, x4, x2x2

Barbell Row
Warmup - 20x8x2, 30x8, 40x6
Work - 45x5x5

Chin-Ups
x8x2, x7, x4, x2


Cycle home from work 20 mins


After work - run - 15 mins

joker77

Cycle into work 20 mins


Workout A

Squat
Warmup - 20x8x2, 40x6, 60x4
Work - 85x5x4, x3

Bench
Warmup - 20x10, 40x6, 50x4
Work - 67.5x5x2, x4x3

Deadlift
Warmup - 20x8, 50x6, 70x4
Work - 95x5x5

Dips
x10x2

Ab workout


Cycle home from work 20 mins

joker77

Measurement Day 5

Neck 37.5
Chest 98
Bicep 31
Wrist 16.5
Waist 90
Hips 101.5
Top of legs 61
Knee 43.5
Calf 38
Body weight 82Kgs

Weight is back up 1.3Kgs - not surprising after the carnage of a weekend I've had....