Boston and the House Of Pain.

Boston

Ok so day one of serious time. I'm starting this log in the hope that it will encourage me to keep track of my progress, don't expect much in the way of words of wisdom. See Return of the King and walt0rs journey of BULKAGE for that type of thing.

So today I did

Endurance
Exercise bike: 20 mins @ 150 - 160 bps.
Inclined Sit ups: 20 15 8 reps

Weights:
Deep Squats: 1x12 @ 60kg 2x12 @ 70kg
Bench press: 1x12 @ 40kg 1x12 @ 45kg
Abductor seated: 3x20 @ 100 kg Pushing inwards 3x20 @ 60 kg Pushing outwards

I was doing heavier for longer before Christmas but this is day one of trying out a more balanced exercise program.

walt0r

Fair play, you're on the way to becoming a sex god, my dear friend

Boston

So ever since I started reading Starting Strength I've changed my entire approach to lifting. Before I set a target of 3 set by 12 reps for a weight before I would increase it, and then increase by 5kg a time. It was taking me forever to move up the weights and more often then not I still couldn't hack the increase. Now I set a target of 1 set by 12 reps. Once I can do 12 reps of a weight I increase the weight by 2.5 kg and aim for 6 reps. I've been doing this for the last 3 weeks and last night, for the first time, I hit 100kg squat very comfortably for 12 reps. The increase from 97.5 Kg to 100 Kg was barely noticeable and the squat felt smooth and correct. I've also been eating chicken like a mad man (approx .6 Kg a day) plus protein drink resulting in gaining an extra 3kg to bring me to 116Kg.

So anyway, I now do a full body (or close to one) work out, at least twice a week, usually 3 times.

Rowing machine: 3Km; 13 minutes; 180 Cal.
Squat;

1x 6; 80Kg
1 x 12; 80 Kg
1 x 12; 97.5 Kg
1 x 12; 100kg

Bicep Curl (cross bar);

1 x 12; 30 Kg
2 x 12; 27.5 Kg

Upright Row;

3 x 12; 35Kg

Bent Arm pull over;

1 x 12; 35Kg
1 x 12; 32.5 kg
1 x 12; 30 Kg

Horizontal Dumbbell Fly;

3 x 12; 12.5 Kg x 2
1 x 12; 15 kg x 2

Inclined Sit ups;

2 x 30;

It takes me a while to get the correct movement in the shoulders with the Dumbbell Fly, hence why I do so many sets at the lower weight.

dave80

reps are farely high in all exercises even the abs, having read starting strength why did you start doing 12 reps per exercise?

Boston

I'm reading it, I've not finished it. The book has a massive amount of information. I Just continued doing 12 reps per set since thats what I was doing before. Aim being endurance over strength.

Boston

Due to sickness and moving country I've only been able to get in light exercises for the last week, but tonight it was back to the full swing. I've decided to swap out the dumbbell fly in favour of the bench press. For the Bicep curls I now stand with my back to a wall rather then free-standing.

Weight: 110 Kg

Rowing machine: 3023m; 12:17 minutes; 196 Cal.

Squat;

1x 8; 80Kg
1 x 12; 80 Kg
1 x 12; 100 Kg
1 x 8; 102.5 kg

Bench Press;

1 x 12 x 45 kg
1 x 12 x 47.5 kg
1 x 12 x 50 kg

Bicep Curl (cross bar);

1 x 12 x 20 Kg
1 x 12 x 25 Kg
1 x 8 x 27.5 Kg

Upright Row;

1 x 12 x 32.5 Kg
1 x 12 x 35 Kg
1 x 8 x 37.5 Kg

Bent Arm pull over;

1 x 12 x 30 kg
1 x 12 x 32.5 Kg
1 x 7 x 35Kg

Inclined Sit ups;

1 x 30;
2 x 15;

Hanley

I'm incredibly disappointed by the lack of jumping around in this journal

Keep up the good work!

Boston

Bit annoyed I couldn't get to the one and only ez bar in the gym to do my upright rows, but was feeling pretty wrecked after the working out anyway.

Rowing machine: 3020m; 11:57 minutes; 202 Cal.

Squat;

1x 12; 80Kg
1 x 12; 90 Kg
1 x 12; 102.5 kg
1 x 8; 105 Kg

Bench Press;

1 x 12 x 47.5 kg
1 x 12 x 50 kg
1 x 12 x 52.5 kg

Bicep Curl (cross bar);

2 x 12 x 27.5 Kg
1 x 12 x 30 Kg

Bent Arm pull over;

1 x 12 x 30 kg
1 x 12 x 32.5 Kg
1 x 5 x 35Kg

Inclined Sit ups;

2 x 20;
1 x 15;

Boston

So messed up the squat. Very disappointed about not improving on the weight. Just glad I didn't damage myself severely. I had major problems with hand positioning and loading on the elbows. Its something I'll have to work on in the future.

Rowing machine: 3021m; 11:42 minutes; 205 Cal.

Squat;

1x 6; 90Kg
1 x 12; 95 Kg
1 x 6; 105 kg
1 x 12; 77.5 Kg

Bench Press;

1 x 12 x 50 kg
1 x 12 x 55 kg
1 x 8 x 57.5 kg

Bicep Curl (cross bar);

2 x 12 x 30 kg
1 x 8 x 30 Kg

Bent Arm pull over;

1 x 9 x 35 Kg
1 x 12 x 32.5 Kg
1 x 12 x 30 Kg

Upright row;

1 x 12 x 32.5 Kg
1 x 12 x 35 Kg
1 x 6x 37.5 Kg
1 x 4x 37.5 Kg

Boston

Just a quick update, I'm still going to the gym but I keep forgetting my log book. I hit 107.5kg for 8 on the squat last week and hopefully I break the 110Kg mark this week.

I've also taken up Judo which seems like the perfect partner for free weight exercise. It's an intensive cardio work out and it works a huge number of muscles and its doing wonders for my flexibility. Though I am at the moment very bruised and battered.

Boston

Dear log, today I put torsional strain on my left elbow joint because I was stupid enough to bench press without someone to spot me. Ouch.