Sunnyjims Blog...

sunnyjim

Having read a fairly good synapsis of Starting Strength from a link posted in the fitness forum, I took up the recommended routine.

By that I mean I'm trying to keep to it.

Here's what I did yesterday.

Squats - 60kg - 5x5

I'm not gonna lie. It was hard.

Bench Press - 60kg

Didn't make it. When I lowered the bar, the weight the left side of the bar shifted. Started feeling it go left so I lowered it onto my chest, and got someone to help lift it off carefully. I don't know how to explain this, but the thick part of the oly-bar seemed to be able to slide 2 inches or so. Didn't realise this when I was putting on the plate. Bit dodgy, right?

Lowered it to 50kg - 5x5

I wanted to redeem myself, so I did some chin ups - 3x5

Deadlift - 60kg 1x5

I'm gonna be honest with myself,a nd anyone who reads this. It's not great on paper. I feel great though. It was about time that I gave up working the 'beach muscles' Day off today, I'll get going again tomorrow.

mrac

Hey congrads on starting the log, hope you keep it up Just to let you know the bar (if it’s a standard 7ft bar) is 20kg so good work on your lifts.

sunnyjim

Thanks!

I'm currently working shift work, it sucks for things like catching up on sleep. I have to get up for work in 7 hours, and I still have a few things to do around the house. I wonder how I'll do tomorrow after a busy 8 hour shift and **** all sleep

sunnyjim

Squats - 60kg - 1x5

55kg - 2x5

Had to lower it because my form was all over the place. The right side of my hip was dropping lower than my left... And it felt like all my weight was being put on my right leg.

Bench Press - 55kg - 3x5

Chin ups - 3x5

DB Mil Press - 20kg each arm - 2x5

Spent the weekend in London, with free food and drink thanks to some VIP treatment at the hands of Hard Rock International.. hence the poor poor attempt today! Oh, and I bought a bit of protein. 2lbs of ON Soy Vanilla. When mixed with Soya milk it tastes like cookie dough!!! Football match tonight, legs felt a bit heavy earlier, hopefully it'll be gone by then.

sunnyjim

12 hour shift today in work, I was wrecked so I didn't try to deviate much or try anything new...

Chin-ups - 3x5

Squats - 55kg - 3x5

Dumbbell Military Press (Not sure of that name) -

• 16kg p/arm - 2x5
• 18kg p/arm 1x5

Deadlift - 60kg - 1x5

Push-ups - 2x20

Really feel a greate difference in my legs. I'm starting to notice myself leaning more to my right in the squats, tried to do them more evenly today, gonna have to get that down sharpish.

sunnyjim

1.5km jog

Squat - 60kg - 3x5

Leg Press - 90kg - 3x5

Bench Press - 60kg - 3x5

Chin ups - 2x5 (and one 1x4 to finish... Couldn't make it!)

Some pec dec yoke - 45kg - 3x10

Sitting mil press machine - 35kg - 3x5

Dumbell Benching - 17.5kg p/arm - 1x7, 2x10

Deadlift - 60kg - 1x5

Sit-ups 2x25

Leg Raises - 10

Stats:

Weight: 68kg

Height: 6ft

sunnyjim

Yesterday.

Run - 1.5km

Squat - 60kg - 3x5

Chin ups - 3x5

Bench - 60kg - 1x5, dropped to 50kg for 2x5. Wuss, I know.

Pec-Deck thing - 45kg - 3x10

Deadlifts - 60kg - 3x5

Plan: Up my deadlift and squat by 5 each tomorrow. Going for a run now.

sunnyjim

Squat - 65kg - 3x5 (okay okay, the last set was only 4!)

Dumbell Bench Press - 16kg/arm - 3x6

Chin-ups - 3x6

Dumbell Mil Press (standing) 14kg/arm - 3x6

Mil Press (machine) 35kg - 3x6

Sit ups - 2x25

Leg Raises - 10

Wanted to do more, but I was out last night, up late, and up eaerly to clean for the plumbers... I'll do a few press ups and dips here in work before dinner to make up.

sunnyjim

Another poor day.

Bench - 60kg - 4,3,2

Deadlift - 20kg - 5

Pissed around with some dumbells, but nothing much really.

Push ups - 20

Swim - 300m

Lesson? Don't try split days. Or if I am, I should learn how to do it proper!

sunnyjim

Yipee, I'm back to Ireland.

I didn't make a show of myself of muscle beach, climbed ropes and stuff no probs. That was before a month of pyure lazy-ness in the US, so now I'm training for the Guinness Triathlon. Going for a jog, hoping to do 3 km !

sunnyjim

Yesterday - 5 mile cycle and 200m swim. Poor.

sunnyjim

Should probably update this.

Sprint Triathlon in 1 hour 41 mins or so about a month ago... Not great going at all. Swim was pathetic and was using a halfords mountain bike with broken gears for the cycle, but my run was pretty good - 25/26 minutes for 5km. I was happy with that after the swim and cycle.

2 nights ago - 500m swim in my own time.

Jog - 4km, with 10 pull-ups and 10 chin-ups.

Hopefully a jog in a few mins...

sunnyjim

Running - half pace - 1km

Bar:
Pull-ups - 3 x 5
Mixed grip pull ups - 2 x 10
Chins 1 x 5

Monkey bars:
Jumping bars - 2 runs of 8 bars
1 x 2 lengths
1 x 3 lengths

sunnyjim

OH Tri-Extensions:
14 - 2 x 10
17 - 1 x 10

DB Rows:
20 - 3 x 6

Clapping push-ups:
1 x 20

Deadlifts:
60 1 x 5
80 4 x 5

sunnyjim

Pull-ups:
6 x 5

Clapping push-ups:
1 x 20

Cycle:
3km

sunnyjim

Squats:
60kg 4 x 5

DB Bench
20kg/arm 5 x 5

OH tri-ex:
19kg 2 x 10
15kg 1 x 5

Preacher Curls:
17kg 4 x 10

Pull Ups / Chin Ups / Mixed Grip
6 x 5

Monkey bars (arm over arm):
2 x 1
1 x 2

Monkey bars (2 arm jump):
3 x 1

sunnyjim

2 days ago:

Squats:
Some light sets to warm up followed by... more light sets (My 60kg is probably a warm up for some people here )
60kg 5 x 5

Bench:
40kg 5 x 5

Hanging leg raises:
3 x 8

Crunches:
3 x 20

Today:

Bench Press:
45kg 5 x 5

Face Pull:
23kg 3 x 10

Deadlift
70kg 1 x 5
80kg 2 x 5, 1 x 4

Rows
20kg 3 x 6 (per arm)

sunnyjim

2 days ago:

Squats:
60kg 1 x 5

Preacher curl:
15kg 4 x 10

Tri pushdown:
23kg 3 x 10

Tri overhead:
19.25kg 3 x 10


Yesterday:

Squats:
65kg 5 x 5

Deadlift:
60kg 1 x 5
90kg 1 x 5

Ab crunches:
3 x 20

Chin ups / Pull ups / Push ups
2 rounds of 10 each.

sunnyjim

DB Bench Press:
22kg/arm 3 x 5

Face pulls:
21kg 3 x 10

Deadlift:
60kg 1 x 5
80kg 2 x 3

Chin ups:
BW 1 x 5
+5kg 1 x 3
+10kg 1 x 3
+15kg 3 x 3, 1 x 4
+20kg 1 x 4

Loved the chin ups. Took it easy on reps because I was afraid of dropping, but I'll be doing these again. My shins are torn to **** from deadlifting, even with football socks... >:(

cardio,shoot me

haha by the time i get to deadlifts my shins are so sweaty the bar glides up them :P

rubadub

sunnyjim wrote: »

Took it easy on reps because I was afraid of dropping

Dropping from the bar? or dropping weights? How are you adding the weights?

Some hold a DB with their feet, this is awkward and can take away from your concentration. However it does force you to engage your legs & core which I would recommend. I use a dip belt and sometimes squeeze the plate between my legs to force me to engage.

Do you have any anxiety on other exercises? e.g. I do not like benching due to worrying about being trapped, I feel I do much better at exercises that I do not percieve as being "risky", because I go all out on them with no fear. Your chins seem very good relative to your other exercises so I was thinking you might be similar to me in that respect. I would recommend trying some dips, they might also suit you, just don't go too deep first time.


Some good tips here
http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/
http://stronglifts.com/how-to-perform-dips-with-proper-technique/

sunnyjim

Some hold a DB with their feet, this is awkward and can take away from your concentration. However it does force you to engage your legs & core which I would recommend. I use a dip belt and sometimes squeeze the plate between my legs to force me to engage.

I don't really have much anxiety, but I have been embarrased when I couldn't raise a bench off my chest in an empty gym, had to call someone from the far side to give me a hand! I thinking that landing awkardly with the weight might result in a sore ankle, and I'm trying to keep everything in check for my holiday next week!

I use an old taekwon do belt for the weighted chins. Perfect really, it's long enough to wrap around me a few times, and allow enough loop for a weight.

I like dips, altough I find it hard if the bars are wide apart. The yellow dip bars down on clontarf seafront are the perfect width for me though!

Today:

Cycle: 2 x 8km

sunnyjim

Squats:
67.5kg 1 x 5
65kg 3 x 5

Weighted chin ups:
BW 1 x 5
+5kg 1 x 4
+10kg 1 x 4
+15kg 1 x 4
+20kg 1 x 2
+15kg 1 x 4

An hour spent messing in a pool, and about an hour spent cycling. I think I have a new favourite exercise with these weighted chins!

sunnyjim

BW Pull ups 3 x 8
BW Chin ups 2 x 8

3 x 20 push-ups, interspersed with half pitch sprints.

1.5mile run
20 mins swim (straight line, against the current)
1.5mile run

sunnyjim

Pull-ups 3 x 8

Chin-ups 2 x 8

Monkey jumps 1 length:

Monkey scramble 2 lengths

Push ups 2 x 30

sunnyjim

Deadlifts:
60 1x5
65 1x5
70 1x5
75 3x5
80 1x5
85 1x5

Hang Cleans:
40 1x3
45 1x3
50 1x3
55 1x3
50 2x3

Dips:
3x7

Tricep pushdowns
23 3x8

Tricep Overheads
23 3x7

Neutral Grip Pull Ups:
3 x 6

BW ~65kg.

That was yesterday, and I'm not gonna be getting any sleep at any time soon. Only consolation is a spice burger for breakfast.

Bleedin' allnighters. I hate college.

sunnyjim

6kg backpack 1.5 mile run.

sunnyjim

Still no sleep since Wednesday morning...

Squats:
60kg x 5
65kg x 5
70kg x 5
75kg x 5
72.5kg 2x5

Bench:
50kg 2x5
55kg 3x5

Pull ups:
36

Bicep Curls:
~25kg 3x8

Hang Clean:
42kg x 3
50kg x 3

Mil Press
40kg 1x5, 1x4

sunnyjim

Deadlift (kg):
60 1x5
65 1x5
70 1x5
75 1x5
80 3x5
82.5 1x5
85 1x5

Bench:
50 2x5
55 2x5
60 2x5

Mil Press:
20 1x5
25 1x5
30 1x5
35 1x5, 1x4, 1x3

sunnyjim

No sleep since yesterday morning, as per bladdy usual these days.

Squats:

60 1x5
65 1x5
70 1x5
75 1x5, 1x3
72.5 1x2

Hang power cleans:
40 2x3
45 1x3
50 1x3
55 2x3

Bench:
50 2x5
55 1x5
60 3x5
65 1x1

Chin ups:
4x7

Push ups:
2x20

Sit ups while holding 20kg plate up
2x20

So ****ing ****e. On the plus side, I like knowing that with very little rest I can still make it to the gym and get anything done.

sunnyjim

Deadlifts:
60 1x5
70 1x5
75 1x5
80 3x5

Shoulder/Military Press (not sure):
20 1x5
25 2x5
30 1x5
35 3x5
40 1x5
45 1x2

Felt awful, and ripped the skin off my shins on the deadlifts (forgot footie socks).

sunnyjim

And 3 weeks later I'm back.

Deadlifts
60kg 1 x 5
65kg 1 x 5
70kg 3 x 5
75kg 1 x 5
80kg 1 x 5

Chins:
1, 2, 3, 4, 5, 6, 7

Overhead triceps:
3 x 19kg

Tri pushdowns:
8/6/5 x 22kg

BW: 70.0kg, and I'd like to not drop below that ever again!

sunnyjim

Yesterday:
2.5km run
(20 push-ups, 10 squats) x 3

Today:
Squats
60kg x 5
65kg 3 x 5

Face pulls
17/21/23/24kg x 7

Military press
42.5kg 3 x 4

Hang clean
42.5kg x 3
52.5kg 3 x 5

Running
Rowing
etc etc

A nothing session.

sunnyjim

Deadlift:
60kg 1x5
65kg 1x5
70kg 1x5
75kg 1x5
80kg 2x4

Bench:
28kg 2x5
40kg 2x5
51kg 3x5
56kg 1x5

Tricep pushdown:
26kg 3x8

Weight: 70.0kg

sunnyjim

Run:
1km warm up
1.8km half pace

Chin Ups:
8, 7, 6, 5, 4, 3, 2, 1

sunnyjim

Bench:
warm ups, followed by
50kg 2 x 5
56kg 3 x 5

Preacher curls:
25kg 3 x 6

Tri OH:
26kg 3 x 8

Military Press:
40kg 3 x 5

sunnyjim

Yesterday:
2 x 1km run
3 x 7 chin ups
3 x 3 monkey bars
2 x 20 push-ups

Today:
5km run 29:30