It's Business Time!

MiNdGaM3

Hello

Have just started my first "proper" bulk, so thought I should start a log for the motivation and to keep me honest!
Bought a cheap bench and a few bits last August, but didn't really use it properly or consistently enough to build much strength.
Decided after xmas that I was going to lose some weight first and then get do some proper weight training. Since then I've lost almost 2 stone, down to 11st 11lbs (75kg) and just under 14% body fat.
My maximum lifts (which are a little down since the weight loss I'd imagine) are quite weak but here they are:
Bench Press - 65kg
Squat - 75kg
Deadlift - 110kg
Chin-ups - 7

Stats Then
5' 10.5''
23 Years Old
75kg

I have an introductory lesson type thing in the Mardyke Gym in Cork tomorrow, so I will probably start doing more and more of my workouts there in future.

Here's what I've done the last 2 days anyway

Tuesday: Chest-Upper Back-Abs
Bench Press
25kg x 15
50kg x 5 x 5

Incline Dumbbell Press
18.5kg x 6 x 3 (only managed 5 on last set)

Chest Flyes
27.5kg x 6 x 3

Various Push-Ups at different angles

Close Grip Chins x 5
Sit-Ups (10kg overhead) x 10
Lying Scissor Kick x 15
(Above as superset x4)

Wide Grip Chin Ups
3 x 5

Wednesday: Shoulders and Back
Shoulder Press
29kg x 5 x 5

Arnold Dumbbell Press
13.5kg x 6 x 3

Dumbbell Lateral Raise
8.5kg x 6 x 3

1-arm Lateral Raise
12kg x 6 x 3

Front Barbell Raise
19kg x 15

Shrugs
41kg x 6 x 3

Deadlift
45kg x 15
85kg x 5 x 5

BOR
55kg x 6 x 3

I also started cycling recently and did the bike n' hike last weekend, and recently began using the climbing wall at the gym, which I'll probably be doing twice each week.
Anyway, apologies for boring you with this. Any tips or comments are welcome!

MiNdGaM3

Got my new workout routine from one of the trainers in the Mardyke. Quite a bit longer than I thought it would be, a whole body routine to do 3 times/week. Takes about 1 hour 45 minutes to complete. Yesterday I just tried out some of the machines and did a little on the exercise bike.
Today I did the full routine, so here it is

DB Shoulder Press 14kg x 10/8/6 (Couldn't manage the last 6, so dropped to 12kg)
DB Rows 20kg x10/8/6/6
DB Bench Press 18kg x10/8 (Dropped to 16kg for last 2 sets of 6)
DB Flys 10kg x10/8/6/6
Pull Ups x6/3/3/3
DB Bicep Curls 12kg x10/8/6/6
Tricep Kickbacks 8kg x10/8/6/6
DB Shrugs 22kg x10/8/6/6
Thera Crunch 5kg // //
Decline Sit Ups // //
Med Ball Twists 30 x 4
Planks 30s x 4
Side Planks 30s x 4
Leg Extension 40kg x 10 x 4
Leg Press 55kg x 10 x 4
Leg Curls 30kg // //
DB Calf Raises 20kg // //

Did plenty of stretches and about 10 minutes of warm up on the bike.
While it was quite long I enjoyed it. Will be increasing the weight on a few exercises next week.

MiNdGaM3

Today's workout

DB Shoulder Press 12kg x10/8/6/6
DB 1 Arm Row 22kg x10/8/6/6
DB Bench Press 16kg x //
DB Flys 10kg x //
Pull Ups x5/3/3/1
DB Bicep Curls 12kg x10/8/6/6
DB Kickbacks 8kg x10/8/6/6
DB Shrugs 24kg x //
Thera Crunch 10kg x //
Decline Crunch x //
Med Ball Twists x30 x 4
Planks and Side Planks 30s x 4
Leg Extension 42.5kg x10 x 4
Leg Press 60kg x10 x 4
Leg Curl 37.5kg x10 x 4
DB Calf Raises 24kg x10 x 4

The shoulder press and bench press felt much easier today, so may up those sometime soon. Similarly all the leg work I had to increase the weight by more than I'd expected as I was finding it much easier than last week. Bit disappointed with the pull ups, but that's about it.

MiNdGaM3

Latest workout

DB Shoulder Press 12kg x10/8/6/6
1 arm rows 22kg x10/8/6/6
DB Bench Press 16kg x10/8/6 18kg x6
DB Bench Flys 10kg x10/8/6/6
Pull Ups -12kg x8/4/4/4
DB Bicep Curls 12kg x 10/8/6/6
DB Kickbacks 8kg x // //
DB Shrugs 26kg x // //
Med Ball Twists x30 x 4
Planks and Side Planks 30s x 3
Leg Press 62.5kg x10 x 4
Leg Extension 50kg x10 x 4
Leg Curls 42.5kg // //
DB Calf Raises 26kg // //

I skipped the more difficult abs work today as they were still quite sore from the last session.
Really happy with how the leg work is coming along, each time so far I arrive with a target weight, and end up increasing it as I'm finding it too easy. Not sure how long that will last, I'm it's nice while it is!
Will start gradually adding in heavier sets to the upper body stuff until I can manage all the sets with the heavier weight.

MiNdGaM3

Workout July 29th

DB Shoulder Press 12kg x10/8 + 14kg x6/6
DB 1 Arm Rows 22kg x10/8/6/6
DB Bench Press 16kg x10/8 + 18kg x6/6
DB Flys 10kg x10/8/6/6
Pull Ups x 5/5/5/3
DB Bicep Curls 12kg x10/8/6/6
Tricep Kickbacks 8kg x10/8/6/6
Thera Crunch 10kg // //
Decline Sit Up BW // //
Med Ball Twist 10kg x 30 x 4
Planks and Side Planks 30s x 4
Leg Press 70kg x10 x 4
Leg Extension 55kg // //
Leg Curl 50kg // //
DB Calf Raises 26kg // //

Progress continues to go well with the leg work. My abs were still a little sore today, but just about got through all the sets anyway.
Will try 14kg for the shoulder press and 18kg for the bench press on Monday

MiNdGaM3

Todays Workout

DB Shoulder Press 14kg x10/8/6/6
DB 1 arm Dows 22kg x10/8/6/6
DB Bench Press 18kg x // //
DB Flys 10kg x // //
Pull Ups x7/5/4/4
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 26kg x // //
Thera Crunch 10kg x // //
Decline Sit Up x // //
Med Ball Twist x 30 x 4
Planks and Side Planks 30s x 4
Leg Extensions 57.5kg x 10 x 4
Leg Curls 50kg // //
DB Calf Raises 28kg // //
Leg Press 72.5kg x 9 65kg x 10

Everything but the leg press went well. A sharp pain in my right knee put pay to that. Did the first set at the beginning of the leg work, got the pain in my knee. Then did the rest of the leg work and came back to the press in the end but only managed 1 set at a lower weight as it hurt too much.

MiNdGaM3

August 3rd

DB Shoulder Press 14kg x10/8/6/6
DB 1 arm Rows 22kg x10/8/6/6
DB Bench Press 18kg x // //
DB Flys 12kg x // //
Pull Ups x6/4/4/4
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 28kg x // //
Thera Crunch 5kg x // //
Decline Sit Up x // //
Med Ball Twist x 30 x 4
Planks and Side Planks 30s x 4
Leg Extensions 60kg x 10 x 4
Leg Curls 52.5kg // //
Leg Press 72.5kg // //
DB Calf Raises 28kg // //

My knee felt much better so managed the leg press easily enough. Was a bit sick before going in but managed to complete everything despite struggling on the last few reps on a couple of exercises.

MiNdGaM3

Yesterdays workout August 5th

DB Shoulder Press 14kg x10/8/6/6 + 16kg x6
DB 1 arm Rows 22kg x10 20kg x8/6/6
DB Bench Press 18kg x10/8/6/6 + 20kg x6
DB Flys 12kg x 10/8/6/6
Pull Ups x7/4/4/4
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 28kg x // //
Thera Crunch 10kg x 10 + 12.5kg x 8 + 15kg x6/6
Decline Sit Up x 10/8/6/6
Med Ball Twist x 30 x 4
Planks and Side Planks 30s x 4
Leg Extensions 62.5kg x 10 x 4
Leg Curls 55kg // //
Leg Press 75kg // //
DB Calf Raises 28kg // //

Tried some heavier weights at the end of the shoulder and bench press and they felt ok, so will start adding them in gradually next week. Reduced the weight on the rows as I felt my form wasn't correct and don't want to pick up bad habits.
Just about managed the leg curls, so I guess that's the end of it being easy. Other leg work was a little difficult but manageable.

MiNdGaM3

Was out of town until last night, so here's today's workout.

DB Shoulder Press 14kg x10/8/6 + 16kg x6
DB 1 arm Rows 20kg x10/8/6/6
DB Bench Press 18kg x10/8/6 + 20kg x6
DB Flys 12kg x 10/8/6/6
Pull Ups x5/5/5/4
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 30kg x // //
Thera Crunch 12.5kg x 10 + 17.5kg x 8 + 20kg x6/6
Decline Sit Up x 10/8/6/6
Med Ball Twist x 30 x 4
Planks and Side Planks 35s x 4
Leg Extensions 65kg x 10/10/10/10
Leg Curls 57.5kg // //
Leg Press 77.5kg x 10/10/10 + 80kg x 10
DB Calf Raises 30kg x10/10/10/10

Mostly felt quite good. Leg curls were probably the most difficult. Lower left back feels a bit sore but my right knee is almost completely better which is a big positive.

MiNdGaM3

DB Shoulder Press 14kg x10/8 + 16kg x6/6
DB 1 arm Rows 20kg x10/8/6/6
DB Bench Press 18kg x10/8 + 20kg x6/6
DB Flys 12kg x 10/8/6/6
Pull Ups x5/5/5/4
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 30kg x // //
Thera Crunch 0kg x 10 + 5kg x 8 + 11.25kg x6/6
Decline Sit Up x 10/10/8/6
Med Ball Twist x 30 x 4
Planks and Side Planks 35s x 4
Leg Extensions 67.5kg x 10/10/10/10
Leg Curls 60kg x 10/10 + 57.5kg x 10/10
Leg Press 82.5kg x 10/10/10 + 85kg x 10
DB Calf Raises 30kg x10/10/10/10

Back is still a little sore but my knee feels fine now. Muscles were still quite sore after the last workout so might not go back til Monday to give them and my back a chance to heal.
Very happy with the leg press progress though it is getting much harder now.
Weight is now up to about 78kg, so 3kg increase in 3 weeks. Half of that has been in the last week when I started taking creatine again, so probably just 2kg of muscle/fat gain.

MiNdGaM3

DB Shoulder Press 14kg x10 + 16kg x8/6/6
DB 1 arm Rows 20kg x10/8/6/6
DB Bench Press 20kg x10/8/6/6
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -12kg x10 -19kg x7/6/5
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 30kg x // //
Thera Crunch 20kg x10/8/6/6
Decline Sit Up x 10/8/6/6
Med Ball Twist x 30 x 4
Planks and Side Planks 35s x 4
Leg Extensions 70kg x 10/10/10/10
Leg Curls 60kg x 10/10/10/10
Leg Press 87.5kg x10/10/10 + 90kg x10
DB Calf Raises 30kg x10/10/10/10

Everything felt quite good today, nice to be using the 20kg dumbbells now for the bench press. I think my fast progress with the leg press might be coming to an end as I found the last few reps quite tough today. I'm trying to use as large a range of motion on the leg press as possible so the changeover to squats won't be so big when it happens, though maybe it doesn't make a difference.
I feel as though I could go heavier on the shrugs and calf raises but I don't have enough grip for more than a few reps. Other than that, my right knee feels fine, but the left side of my lower back is still a bit sore, so will have to do something about that soon.

MiNdGaM3

17th August

DB Shoulder Press 16kg x10/8/6/6
DB 1 arm Rows 20kg x10/8/6/6
DB Bench Press 20kg x10/8/5/5
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10/8/6/6
DB Bicep Curls 14kg x10/8/6/6
DB Kickbacks 10kg x10/8/6/6
DB Shrugs 30kg x10/8/6/6
Thera Crunch 15kg x10 + 20kg x 8 + 22.5kg x6/6
Decline Sit Up x 10/8/6/6
Med Ball Twist x 30 x 4
Planks and Side Planks 35s x 4
Leg Extensions 70kg x 10/10/10/10
Leg Curls 60kg x 10/10 + 62.5kg x10/10
Leg Press 90kg x10/10/10/7
DB Calf Raises 30kg x12/10/10/10

Right knee got sore on the last set of the leg press so just did the 7 reps, felt grand otherwise. Lower back still a bit sore despite feeling much better yesterday, doesn't really affect any of the exercises, just feels annoying really. Didn't manage the last rep on the last 2 sets of the bench press. All chest work felt quite difficult today actually. Other than that, everything was fine.

marathonic

Jeez, that's a pretty high volume workout. How are you finding the long gym sessions? I suppose if you don't mind them and you're progressing, there's no harm in continuing but I think I'd lose interest or else wouldn't be recovered on time for the next session if mine were laid out like that.

My weight/height/goals are pretty similar to yours - although you are lifting heavier at the moment.

Basically, I was 85kg last September with no muscle at all. I'm now around 75-76kg with a little muscle (but not as much as I'd like ). I'm also 5' 11" and cycle about 65 miles per week to and from work.

I'm just doing Starting Strength at the moment with a little assistance work thrown in (chinups/dips/goodmornings). I was on a dumbbell routine before that and isolation machines before that - my gym didn't have a power cage. I now have a home setup and find it great.

MiNdGaM3

marathonic wrote: »

Jeez, that's a pretty high volume workout. How are you finding the long gym sessions? I suppose if you don't mind them and you're progressing, there's no harm in continuing but I think I'd lose interest or else wouldn't be recovered on time for the next session if mine were laid out like that.

My weight/height/goals are pretty similar to yours - although you are lifting heavier at the moment.

Basically, I was 85kg last September with no muscle at all. I'm now around 75-76kg with a little muscle (but not as much as I'd like ). I'm also 5' 11" and cycle about 65 miles per week to and from work.

I'm just doing Starting Strength at the moment with a little assistance work thrown in (chinups/dips/goodmornings). I was on a dumbbell routine before that and isolation machines before that - my gym didn't have a power cage. I now have a home setup and find it great.

I don't really mind the long sessions, recovery time is generally ok, it's just the niggling knee and back thing that are pissing me off! The routine is starting to get maybe a little boring, but I've only got 2 weeks of it left before I change to a 3 day split and hopefully start on squats, deadlifts and barbell bench press again.

I'm not really following any program except for what the trainer gave me, if I find I stop progressing with it I'll definitely change to something else, but for now it seems to be going fine.

I'd like to be able to afford a decent home gym (and the space to set it up) but for now with the Mardyke being free for the next year, I'm quite happy to stick with that. I have a cheap york bench with a few attachments but the proper gym equipment is so much more comfortable and easier to use I feel I could never go back.

How are you finding eating enough after dieting for a half a year? I personally have struggled a little getting in enough calories, once I keep my diet relatively clean. I used to eat like a horse, so it's a bizarre feeling having to make myself eat.

marathonic

MiNdGaM3 wrote: »

How are you finding eating enough after dieting for a half a year? I personally have struggled a little getting in enough calories, once I keep my diet relatively clean. I used to eat like a horse, so it's a bizarre feeling having to make myself eat.

I'm finding I don't generally eat enough at the moment. I do eat quite a bit of calories dense food - such as peanut butter. This helps a little.

When I was cutting, I tracked calories using a phone app for 4-6 weeks and then got used to the amount I was eating. I must start tracking again until I get used to the higher levels.

I cycle 8 miles each way to work daily so I've really to eat my maintenance calories, about 500 more for the cycling and another 500 so that I'm eating above maintenance and can gain. That's a hell of a lot of calories.

I haven't got my diet down yet but I'll be getting a pretty boring one set up that ensures I get my calories before adding some variety.

MiNdGaM3

Was at the docs this morning and apparently my back pain is from the SI joint, so I'm suppose to just take some take some pain killers if needed and it should sort itself out soon enough... with that in mind, I didn't head into the gym today and just did a fairly light session at home.
Thought I'd do some barbell benching and squating seeing as I hadn't tried them in a while because of the new routine.

Bench Press

Close Grip - 25kg x 12
Normal Grip - 40kg x 8
50kg x 2
60kg x 1
62.5kg x 1
65kg x 1

Squat

Body Weight x 20
40kg x 10
50kg x 5
60kg x 3
65kg x 1
70kg x 1
75kg x 1

That was it really, happy enough that with those as I'm 78kg now and equalling the lifts I did when nearly 90kg. Some new PRs hopefully in the next few weeks.

MiNdGaM3

August 22nd

DB Shoulder Press 16kg x10/8/6/6
DB 1 arm Rows 20kg x10/8/6/6
DB Bench Press 20kg x10/8/6/6
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10/8/6/6
DB Bicep Curls 14kg x10/8/6/6
Assisted Dips -19kg x10/8/6/6
DB Shrugs 30kg x10/8/6/6
Thera Crunch 20kg x10 + 25kg x 8 + 30kg x6/6
Decline Sit Up x 10/8/6/6
Med Ball Twist - Avoided today because of back.
Planks and Side Planks 35s x 4
Leg Extensions 70kg x 10/10/10 + 72.5kg x 10
Leg Curls 60kg x 10 + 62.5kg x10/10/10
Leg Press 90kg x10/10/10 + 92.5kg x10
DB Calf Raises 30kg x10/ 32kg x10/10/10

Most things felt fine today. Changed to dips as I just plain don't like kickbacks! Lower back still a bit sore so skipped the med ball twists.
Weight on the scales said 81.1kg, so minus clothes and runners is about 78.5kg, which is grand.

MiNdGaM3

August 24th

DB Shoulder Press 16kg x10/8/6/6
DB 1 arm Rows 20kg x10/8/6 + 22kg x6
DB Bench Press 20kg x10/8/6 + 22kg x5
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10/8/6 + -12kg x6
DB Bicep Curls 14kg x10/8/6/6
Assisted Dips -19kg x10/8/6 + -12kg x6
DB Shrugs 32kg x10/6/6/6
Thera Crunch 20kg x10 + 30kg x8/6/6
Decline Sit Up +10kg x10/8/6/6
Med Ball Twist - Avoided today because of back.
Planks and Side Planks 35s x 4
Leg Extensions 72.5kg x10/10/10 + 75kg x10
Leg Curls 62.5kg x10 + 65kg x10/10/10
Leg Press 92.5kg x10/10/10 + 95kg x10
DB Calf Raises 32kg x10/10/10/10

Everything felt quite good today. Only issue was my grip failing me on the shrugs. Only another week of this left so hopefully I can be using the 22kg dumbbells for the rows and bench press by then. Would like to reach 100kg on the leg press too.

MiNdGaM3

August 26th

DB Shoulder Press 16kg x10/8/6 + 18 x6
DB 1 arm Rows 20kg x10 + 22kg x8/8/6
DB Bench Press 20kg x10/8/6 + 22kg x8
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10/8 + -12kg x6/6
DB Bicep Curls 16kg x10/8/6/6
Assisted Dips -19kg x10/8 + -12kg x6/6
DB Shrugs 32kg x10/8/6/6
Thera Crunch 20kg x10 + 25kg x8 + 30 x6/6
Decline Sit Up +15kg x10/8/6/6
Med Ball Twist - Avoided today because of back.
Planks and Side Planks 35s x 4
Leg Extensions 75kg x10/10/10/10
Leg Curls 65kg x10 + 67.5kg x10/10/10
Leg Press 95kg x10/10 + 97.5kg x10 + 100kg x10
DB Calf Raises 32kg x10/10/10/10

Workout today felt great, maybe because I actually got 8 hours sleep beforehand. Got the 100kg x10 leg press with as large a ROM as the machine would give me.
The 22kg DB bench press felt surprisingly easy so managed the 8 reps at the end. Will hopefully manage all sets with that on Monday.
Weight was down quite a bit today though to 80.5kg (77.8kg), though I guess that's within the normal level of fluctuation. If it continues to drop next week I'll have to somehow up my calorie intake, though I feel like I'm already eating loads.

MiNdGaM3

Unfortunately, I didn't have time this morning to make it to the gym, so I did a quick workout at home. Here it is
August 29th

Bench Press
25kg x 20
40kg x 10
50kg x 7
60kg x 3
65kg x 1
66kg x 1 PR
68kg x 1 PR
65kg x 1
60kg x 2
50kg x 5
40kg x 10

Skull Crusher
24kg x 10
30kg x 6 (x3)

Close Grip Bench Press
25kg x 10
40kg x 8
45kg x 6 (x2)

Push Ups (feet in same position, moving hands further back by a few inches for each set)
x8
x6
x6
x6
x6

That was it anyway. Happy with those PRs. I feel the DB bench presses have really helped the weakness on my left side. Been a while since I've done skull crushers but I love the pump from them, will definitely be including more of those in the future.

MiNdGaM3

31st August

DB Shoulder Press 16kg x10/8 + 18 x6/6
DB 1 arm Rows 22kg x10/8/8 + 24kg x6
DB Bench Press 20kg x10 + 22kg x8/6/6
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10 + -12kg x8/6/6
DB Bicep Curls 16kg x10/8/6/6
Assisted Dips -19kg x10 + -12kg x8/6/6
DB Shrugs 32kg x10/8/6/6
Thera Crunch 25kg x10/8/6/6
Decline Sit Up x10/8/6/6
Med Ball Twist - Avoided today because of back.
Planks and Side Planks 35s x 4
Leg Extensions 75kg x10 + 77.5kg x10/10/10
Leg Curls 67.5kg x10/10/10/10
Leg Press 97.5kg x10 + 100kg x10/10/10
Leg Press Calf raises 90kg x10/10/10/10

After improving all week, my back felt a bit worse today but not as bad as before. Chest and triceps were still suffering from DOMS after Monday, so I found the bench press and dips quite painful, but manageable. Changed to the leg press machine for calf raises and it felt much tougher, but good. DB rows felt very easy today, so moved up to 24kg and even that felt fine so a bit of a surprise there.
I'm enjoying the progress I'm making with this routine, but would like to start squatting, deadlifting and and doing barbell bench presses, so will probably change the routine next week to include some of those.

MiNdGaM3

5th September

DB Shoulder Press 16kg x10 + 18kg x8/6/6
DB 1 arm Rows 22kg x10/8 + 24kg x6/6
DB Bench Press 22kg x10/8/6/6
DB Flys 12kg x 10/8/6/6
Assisted Pull Ups -19kg x10 + -12kg x8/6/6
DB Bicep Curls 16kg x10/8/6/6
Assisted Dips -19kg x10 + -12kg x8/6/6
DB Shrugs 32kg x10/8/6/6
Thera Crunch 30kg x10/8/6 + 40kg x 6
Decline Sit Up x10/8/6/6
Med Ball Twist - Avoided today because of back.
Planks and Side Planks 35s x 4
Leg Extensions 77.5kg x10/10/10/10
Leg Curls 67.5kg x10/10/10 70kg x10
Leg Press 100kg x10/10/10 + 102.5kg x10
Leg Press Calf raises 97.5kg x10/10/10/10

That's the last work out with this particular routine, happy enough with the progress, especially with the leg work.
I took my weight and some measurements when I started and again today/
I've put on about 5kg in the month and a half or so, 2" on to my chest and 2.5" on my thighs. While strength is my main goal, it's nice to see some results as well!
Will schedule a little help for Wednesday hopefully to make sure my squat, deadlift and bench press form is ok, work on them for a few weeks and maybe start the stronglifts 5x5 programme in October.

MiNdGaM3

September 7th

Had one of the trainers give me some advice of squatting, just the whole back straight, feet shoulder width apart, bum back like you're sitting into a chair, don't let your knees move forwards past your toes and push with your heels.
Did a few sets with a light med ball, maybe 4kg. Then did the following

Med Ball Squat 10kg x10 x 5

Moved onto the bench press which I'd never done with an Olympic barbell. Felt fine, though I'm not 100% on how wide my grip should be so was experimenting a bit with that.
Empty Bar x 15
40kg x 10
50kg x 7
60kg x 2
62.5kg x 1

Then onto the deadlifts which I haven't done in about 2 months
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 2
105kg x 1
110kg x 1
112.5kg x 1 PR

The PR there is probably just because I could never fit more than 110kg on my old standard bar!

Just sort of wandered around a bit after that, did some pull ups, tried out the chest press machine up to 80kg x 1 and left it at that.
Shall try make up some routine to do for the next 2 weeks, then I have a week long field trip in Greece and after that, strong lifts 'till xmas.

MiNdGaM3

Tis been a while!
A number of things combined in recent weeks to have me stop my routine. My knee and back issues got suddenly worse, to the point where I couldn't even bench press 'cause bending my knee at the end of the bench hurt too much. My back couldn't really manage anything. On top of that I had some stomach problems, essentially food didn't stay in me for any length of time at all and I often felt sick.
At the moment, my knee and back have improved vastly, so I've been working out regularly for the last 3 weeks, minus any leg or lower back work.
I had a 3 day fast at the beginning of the month, and have since been introducing different foods into my diet to see what's causing the problems, seems soy and gluten are the culprits, though it will take a while longer before I'll know for sure.
Anyway, here are the last 2 workouts I've had, as I'm alternating between the 2 every Monday-Wednesday-Friday

26th October 2011
All 5x5
Bench Press- 47.5kg
Barbell Rows- 47.5kg
Skull Crusher- 26.5kg
Super Set [Conc BB Curls- 30kg
DB Curls- 16kg]
Chinups x 5/5/4/4/4


28th October 2011
All 5x5
Bench Press 50kg
Barbell Rows 50kg
Shoulder Press 30kg
Floor Press 37.5kg

I've been focusing on benching, as I've always been weak in that department and don't wan't to lose any more strength there.
I'm gonna continue on with a slow cut for the next month or so, as I can't afford to bulk at the moment with this gluten free sh!t I have to eat. I will maybe add squats and deadlifts into the routine in a week and see how it feels.

MiNdGaM3

Won't be around until Wednesday with no access to a gym, so had a workout tonight.

30th October 2011
All 5x5
Bench Press- 52.5kg
Barbell Rows- 52.5kg
Skull Crusher- 27.5kg
Super Set [Conc BB Curls- 31kg
DB Curls- 17kg]

MiNdGaM3

2nd November 2011
All 5x5
Bench Press 55kg (fail 5/5/5/4/4)
Barbell Rows 55kg
Shoulder Press 32.5kg
Floor Press 42.5kg

Heaviest that I've attempted 5x5 on the bench, was very close on the 2 reps I failed with, hopefully will get it next time.

MiNdGaM3

4th November 2011
All 5x5
Bench Press- 55kg PR
Barbell Rows- 57.5kg
Skull Crusher- 28.5kg
Super Set [EZ BB Curls- 32kg
DB Curls- 17.5kg]

The last rep on the bench press was probably the worst form I've ever completed a rep with. My left arm slowed much more than I thought it would and for a moment I thought I was gonna fail but it slowly pushed on upward and I managed to rack it! Everything else was grand.
Finally saw a physio yesterday. She seems to think my back will be fine and straight away saw the problem with my right knee, an almost non existent VMO muscle, probably injured it ages ago without realising. I've been given a bunch of exercises to do each day to strengthen it and hopefully it will be sorted in a few months:)

MiNdGaM3

7th November 2011
All 5x5
Bench Press 57.5kg (fail 4/4/4/4/3)
Barbell Rows 60kg
Shoulder Press 35kg
Floor Press 45kg

Happy enough with what I managed with the bench considering how I barely managed 55kg, but disappointed I couldn't make 5 reps on any set.
Rows are getting a bit tough now, and I struggled quite a bit on the last 2 sets with the shoulder press.
Floor press is easy enough still.
Have an appointment with the physio on Thursday so might mention about adding in dead lifts as my back is feeling grand now. More concerned about how my knee will cope with it.

MiNdGaM3

9th November 2011
All 5x5
Bench Press- 57.5kg fail (5/5/4/3/3)
Barbell Rows- 62.5kg
Skull Crusher- 29kg
Super Set [EZ BB Curls- 33.5kg
DB Curls- 18kg]

Failed again on the bench but got an extra rep and managed to reach 5 reps on 2 of the sets which I guess is a positive.
Everything was ok, the EZ BB curls are getting quite tough though.

MiNdGaM3

11th November 2011
All 5x5
Bench Press 57.5kg (fail 5/5/5/5/4)
Barbell Rows 65kg
Shoulder Press 37.5kg (fail 5/5/4/4/3)
Floor Press 49kg

Almost got all the sets on the bench today, so frustrated that I just missed the last rep! At least I'm improving on it, determined to complete them on Monday.
Barbell rows felt fine, actually feel easier than earlier in the week.
Failed the shoulder press also, but I felt that was going to happen anyway. Could feel it putting a little pressure on my lower back so I didn't wan't to risk too much.
Floor press was tough but ok.
Decided that I'm gonna up my food intake and try get my bench up to 70kg at 5x5 by xmas. Tired of this slow cutting sh*te!

G86

marathonic wrote: »

Jeez, that's a pretty high volume workout. How are you finding the long gym sessions?

Just read through your log and I was 100% thinking the same thing as the above poster. It looked like you were doing a lot of stuff you really didn't need to be doing, but sure if you got results from it that's sound enough!

Just wondering based on the past few logs though, are you not doing any lower body work at all? Is that because of the knee/back? I'm just thinking what alternatives there are. Could you try the leg press even, instead of squatting? I can't see it putting a whole lot of pressure on your back? Just seems a bit unbalanced at the moment with all the upper body work/pressing. You're a guy yeah? You don't want to turn into one of the pecs brigade with the 'I only work me chest and the gunz' mantra;).

MiNdGaM3

G86 wrote: »

Just read through your log and I was 100% thinking the same thing as the above poster. It looked like you were doing a lot of stuff you really didn't need to be doing, but sure if you got results from it that's sound enough!

Just wondering based on the past few logs though, are you not doing any lower body work at all? Is that because of the knee/back? I'm just thinking what alternatives there are. Could you try the leg press even, instead of squatting? I can't see it putting a whole lot of pressure on your back? Just seems a bit unbalanced at the moment with all the upper body work/pressing. You're a guy yeah? You don't want to turn into one of the pecs brigade with the 'I only work me chest and the gunz' mantra;).

Yeah, just the knee and back issues that have been stopping me. My back is feeling much better these days, so I'll probably introduce some dead lifts next week, as long as my knee can handle them.
Will the leg press not affect my knee in a similar way to squatting? I'm just worried about doing any more damage to it. If I even cycle for 15 minutes, I'm limping for the next 2 days so it is quite delicate! At the moment I'm doing some body weight squats and 1 legged squats to strengthen my VMO. But that's pretty much it leg-wise.

G86

Ah right, I was just wondering if you were simply more concerned with increasing your bench or if your lower body mobility was still limited.

MiNdGaM3 wrote: »

Will the leg press not affect my knee in a similar way to squatting? .

No idea tbh, probably, but it'd be worth checking with your physio.

MiNdGaM3

14th November 2011
All 5x5
Bench Press- 57.5kg
Barbell Rows- 67.5kg
Skull Crusher- 31kg
Super Set [EZ BB Curls- 33.kg
DB Curls- 18.5kg]
Deadlifts- 60kg 5x2

Finally got that bench press, not the prettiest form but done anyway. The rest were easy enough.
Threw in some light deadlifts at the end to see how they felt, 2 sets of 5 reps. Knee was grand but back was a little tense afterward, though not painful. The weights went up very easily at least, so provided my back isn't in agony later, I might do some heavier deadlifts next Friday.

MiNdGaM3

What I feared came true, a few hours after the deadlifts last time my back got quite sore. Only managed about 2 hours sleep that night! It's been a gradual improvement since then but I haven't been able to really work out.
I'll probably give it another few days before trying anything again and hopefully I'll be ok.
In the meantime, I've been watching some stuff on youtube and realise my benching form was quite off. So when I do start back again I'm gonna lower the weight a bit while I'm working on the proper technique.
All these injuries are getting frustrating though...

MiNdGaM3

Was back in the gym today after being given a strengthening routine for my VMO by my physio, which I'm to do 4/5 times per week.
Today was something of a tester to what weights are ideal for the 3 x 12 plan.
Anyway, this is what I did

Leg Press, 1 leg, low ROM
50kg x 12/ 65kg x 12/ 75kgx12 (Will start at 75kg next time)

Leg Extension
55kg x 12/ 50kg x 12/ 45kg x 12 (Will start at 47.5kg next time)

Leg Curl
35kg x 12/12/12 (Will increase to 37.5kg next week)

Back Extension Machine
50kg x 12/ 65kg x 12/ 75kg x 12 (Will start at 75kg next time)

I was then free to do my own thing so just did a little bit

Calf Raises
100kg x 8 x 3

DB Bench Press
14kg x 10/ 18kg x 6/ 20kg x 5x3

Chest Press Machine
60kgx5/ 70kg x 5/ 75kg x 2/ 77.5kg x 1/ 80kg x 1

BORs
60kg x 5)x2

Will have a proper plan ready before I go in tomorrow for after the leg routine.
The plan with the leg press is to get the weight up to 100kg before increasing the ROM, as it seems to be when going through a large ROM that my VMO begins fatiguing too quickly, so I have to build it back up in stages.

MiNdGaM3

29th November 2011

Leg Press, 1 leg, low ROM (Didn't realise the dial put an extra 5kg on)
80kg x 12/12/12

Leg Extension
47.5kg x 12/12/12

Leg Curl
37.5kg x 12/12/12

Back Extension Machine
75kg x 12 77.5kg x 12/12

Leg Press Calf Raises
115kg x 8 125kg x 6 135kg x 4

I had intended to do some shoulder, back and tricep stuff today, but on the first set of DB rows my shoulder felt quite sore so decided not to do much.
DB rows 22kg x 6)x2
Row Machine 55kg x5)x5

8 mins on Cross Trainer

Overall the leg stuff felt fine. Quite a burn with the high reps. I feel as though I could go a lot heavier on the 1 leg presses, but don't want to risk too much.
A break tomorrow, though I might do some cardio if my knee is ok, then back on Thursday and Friday.

As of this morning, 168.5lbs and 15.0% body fat.

MiNdGaM3

December 1st 2011

Leg Press, 1 leg, low ROM
85kg x 12/12/12

Leg Press, Low ROM
202.5kg x 12

Leg Extension
47.5kg x 12/12/12

Leg Curl
37.5kg x 12/12/12

Back Extension Machine
80kg x 12 82.5kg x 12 85kg x 12


Leg Press Calf Raises
130kg x 8 140kg x 6 150kg x 4

Row Machine
55kg x 5)x5

Bench Press
50kg x 5)x5

Chest Press Machine
60kg x 5 70kg x 3 80kg x 1

EZ Bar Curls + DB Curls
(30kg x 5 & 16kg x 5)x3

Shoulder still a little sore so avoided tricep and shoulder work today. Should be better by the weekend though.
168lbs 14.7%BF

MiNdGaM3

December 3rd 2011

Leg Press, 1 leg, low ROM
90kg x 12/12/12

Leg Press, Low ROM
202.5kg x 12

Leg Extension
47.5kg x 12/12 50kg x 12

Leg Curl
40kg x 12/12/12

Back Extension Machine
90kg x 12

Leg Press Calf Raises
130kg x 8 140kg x 6 150kg x 6

Tricep Dips
Body Weight x8/6/5

Close Grip Bench Press
40kg x 8 42.5kg x 8 50kg x 5

Hanging Strait Leg Raises
x10/8/8

DB Shoulder Press
14kg x 8/8 16kg x 4

EZ Bar Shrugs
40kg x 8 50kg x 8 60kg x 8

Shoulder Press
35kg x 6 37.5kg x 6

Most things were fine today. Shoulder was feeling better so did a little work with it, but it's now sore again. Will give it a break for the week and it should be fine.

167.5lbs 14.5% BF

MiNdGaM3

December 5th 2011

Leg Press, 1 leg, low ROM
95kg x 12/12/12

Leg Press, Low ROM
202.5kg x 20

Leg Extension
50kg x 12/12/12

Leg Curl
40kg x 12 42.5kg x 12/12

Back Extension Machine
92.5kg x 12/12/12

Leg Press Calf Raises
135kg x 8 145kg x 8 155kg x 6

Bench Press
30kg x 15, 52.5kg x5/5/5/5/5

Straight Leg Raises
x8/8/8

DB Flyes
10kg x 8/8/8

Deadlift
30kg x 8, 50kg x 8

DB Rows
22kg x8/8

167lbs 14.5% BF

Everything was felt fine today. Tried some light deadlifts, but even as light and easy as they felt, my back still just doesn't agree with them. Not in any pain... yet, but they just don't feel right. Should probably just stick with the back extension machine for now.

MiNdGaM3

December 8th 2011

Leg Press, 1 leg, low ROM
100kg x 12/12/12

Leg Press, Low ROM
202.5kg x 20

Leg Extension
50kg x 12/12 52.5kg x 12

Leg Curl
42.5kg x 12/12 45kg x 12

Back Extension Machine
95kg x 12/12/12

Leg Press Calf Raises
137.5kg x 8 147.5kg x 8 157.5kg x 6

Ab Leg Raise
6 x 3

Dips
8 x 2, 1 x 6

Tricep Pulldown
22kg x 8 24kg x 8 26kg x 6

DB Shoulder Press
14kg x 8, 16kg x 5)x3

EZ Bar Shrugs
60kg x 8 70kg x 6 80kg x 6)x2

EZ Preacher Curl & DB Curls
(30kg x 5 & 14kg x 5)x3

2 Arm Lat Raises
9kg x6/6/6 (Hold for 2 secs)

Decline Sit Ups
BW+20kg 6 x 3

165.5lbs 14.2% BF

Plenty of stretching and stuff too.
Next time I'll be increasing the ROM on the leg presses. Am a little nervous to see how my knee copes. Everything was fine anyway, shoulder is feeling much better now.

MiNdGaM3

December 10th 2011

Leg Press, 1 leg, low-medium ROM
75kg x 12/12/12

Leg Press, Low-medium ROM
150kg x 20

Leg Extension (1 leg)
25kg x 12, 27.5kg x 12/12

Leg Curl
42.5kg x 12, 45kg x 12, 47.5kg x 12

Back Extension Machine
100kg x 12/12/12

Leg Press Calf Raises
140kg x 8 150kg x 8 160kg x 6

Straight Leg Raises
x8/8/8

Bench Press
Warm Ups and 52.5kg x 5/5/5/5/5
60kg x 1
62.5kg x 1

DB Rows
24kg x 6/6/6

Chin ups Mixed Grip
x5/4/4

DB Flyes
10kg x8/8/8

Rows
55kg x 6/6/6, 65kg x 3, 72.5kg x 2

165.25lbs 14.1% BF

Increased the ROM on the leg press today and it felt fine. Bench felt quite tough, but my form seemed good.
Everything else was grand.

MiNdGaM3

December 12th 2011

Leg Press, 1 leg, Low-Medium ROM
80kg x 12/12/12

Leg Press, Low-Medium ROM
160kg x 20

1 Leg Extensions
27.5kg x 12/12/12

Leg Curl
47.5kg x 12/12/12

Back Extension Machine
102.5kg x 12/12/12

Leg Press Calf Raises
142.5kg x 8 152.5kg x 8 162.5kg x 6

Ab Leg Raise
6 x 3

Close Grip Bench
40kg x 8, 45kg x 6/6/6

DB Shoulder Press
16kg x 6/6/6 18kg x 5

EZ Bar Shrugs
60kg x 8 80kg x 6/6/6

2 Arm Lat Raises
9kg x6/6/6 (Hold for 2 secs)

Tricep Extensions
10kg x 6/6/6

Ab Crunch Machine
65kg x 8/8/8

165.5lbs 14.0% BF

Everything felt fine. My knee feels strong, back not 100% but improving gradually, shoulder is fine. Considering starting some squats soon, gradually up the workload for my knee.

MiNdGaM3

December 13th 2011

Back Extension Machine
105kg x 12/12/12

Leg Press, 1 leg, low-medium ROM
85kg x 12/12/12

Leg Press, Low-medium ROM
170kg x 20

Bench Press
30kg x 15, 55kg x 5/5/5/5/5

Leg Extension (1 leg)
27.5kg x 12/12

DB Flyes
10kg x 8/8/8

Leg Curl
47.5kg x 12, 50kg x 12, 52kg x 12

Incline DB Bench Press
18kg x 8/6/6

Straight Leg Raises
x8/8/8

Leg Press Calf Raises
150kg x 8 160kg x 8 165kg x 6

DB Rows
24kg x 6/6/6

Lat Pulldown
60kg x 6 65kg x6/6

Cross Trainer 15 mins 150kcal

166lbs 14.0% BF

Enjoyed the workout today. Bench felt tough but good. Been able to use the cross trainer without pain was great. Back and shoulder feel fine too.

MiNdGaM3

December 15th 2011

Leg Press, 1 leg, Low-Medium ROM
90kg x 12/12/12

Leg Press, Low-Medium ROM
180kg x 20

1 Leg Extensions
27.5kg x 12/12 30kg x 4

Leg Curl
52.5kg x 12/12/12

Back Extension Machine
107.5kg x 12/12/12

Leg Press Calf Raises
155kg x 8 160kg x 8 165kg x 6

Ab Leg Raise
9 x 3

Close Grip Bench
47.5kg x 5/5/5/5/5

DB Shoulder Press
18kg x 5/5/5

Pulley Shrugs
62.5kg x 8, 82.5kg x 6/6/6

Tricep Pull Downs
23.75kg x 6/6/6

Superset
2 Arm Lat Raises
9kg x6/6/6
Decline Sit-Ups
BW x8/8/8 (Hold for 3 seconds at 3 angles first 4 reps)

Felt a pain in my knee when I changed to the 30kg on the leg extension, other than that everything felt fine.

MiNdGaM3

December 16th 2011

Leg Press, 1 leg, Low-medium ROM
95kg x 12/12/12

Leg Press, Low-medium ROM
180kg x 20

Bench Press
32.5kg x 15, 57.5kg x 5/5/5/5/4

Back Extension Machine
110kg x 12/12/12

Leg Press Calf Raises
160kg x 8/8 167.5kg x 6

Incline DB Bench Press
18kg x 6/6 20kg x 6

DB Flyes
10kg x 8/8/8

Leg Extension (1 leg)
27.5kg x 12/12 30kg x 12

Straight Leg Raises
x9/9/9

Leg Curl
55kg x 12/12/12

DB Rows
26kg x 6/6/6

Row Machine
67.5kg x 6/6/6

Lat Pulldown
62.5kg x 6/6/6

Decline Sit Up (Pause for 3 seconds at 3 angles for first 4 reps)
BW x 10/10/10

Everything was grand today. Failed the last rep on the bench, but I think I rushed the last set which may have been the problem. Everything else felt good. Back and shoulder now feel perfect, while my knee is little more than a niggling nuisance at this stage.

MiNdGaM3

December 18th 2011

Leg Press, 1 leg, Low-medium ROM
100kg x 12/12/12

Leg Press, Low-medium ROM
200kg x 20

Tricep Pulldowns
30kg x 5/5/5

Back Extension Machine
115kg x 12/12/12

Leg Press Calf Raises
162.5kg x 8/8 167.5kg x 6

Close Grip Bench Press
50kg x 5/5/5

1 Leg Extension
27.5kg x 12/12 30kg x 12

Straight Leg Raises
BW x 10/10/10

DB Shoulder Press
16kg x 7/7/7 (No 18s available, 20s too heavy)

Superset x 3
[Skull Crushers 37.5kg x 6
EZ Bar Shrugs 90kg x 6]

Leg Curls
55kg x 12 57.5kg x 12/12/12

Superset x 3
[DB Lat Raises 9kg x 6
Decline Sit Up (Pause 3 secs, 3 angles, first 4 reps) x10]

MiNdGaM3

23rd December 2011

Leg Press, 1 leg medium ROM
75kg x 12/12/12

Leg Press, medium ROM
150kg x 20

Bench Press
30kg x 15, 62.5kg x 3, 57.5kg x 5/5/5/5/5

Back Extension Machine
117.5kg x 12/12/12

Leg Press Calf Raises
165kg x 8/8 170kg x 6

Incline DB Bench Press
20kg x 6/6/6

Straight Leg Raises
x10/10/10

1 Leg Extension
27.5kg x 12, 30kg x 12/12

DB Flyes
10kg x 8/8/8

DB Rows
26kg x 6/6/6

Leg Curls
57.5kg x 12/12/12

Row Machine
75kg x 6/6, 80kg x 6

Decline Sit Up (Pause 3 secs, 3 angles, first 5 reps, all sets)
x 10/10/10

Lat Pulldowns
62.5kg x 5/5 67.5kg x 5

Very happy with today. Extra ROM on the leg press felt grand. Accidentally put and extra 5kg on the bench at first without realising, so thought I'd somehow lost some strength since last time, but soon realised my mistake. The 57.5kg felt quite light and I probably could have done another 2 or 3 reps on the last set.
The only thing that was an issue today was the leg extensions. My right knee just does not enjoy these at all. I can manage the weight ok, it just feels quite uncomfortable.

MiNdGaM3

December 30th 2011

Leg Press, 1 leg medium ROM
80kg x 12/12/12

Leg Press, medium ROM
150kg x 15

Bench Press
30kg x 15, 60kg x 5/4/4/3/3

Back Extension Machine
120kg x 12/12/12
Leg Press Calf Raises
170kg x 8/8 175kg x 6

Straight Leg Raises
x10/10/10

Incline DB Bench
20kg x 6/6/6

Delt Row Machine
77.5kg x 6/6/6

DB Rows
26kg x 6/6/6
DB Flyes
12kg x 8/8/8

Lat Pulldown
70kg x 6/6/6

Med Ball Squats
10kg x 12/12/12
Decline Sit Ups(Pause 3 secs, 3 angles, first 5 reps, all sets)
x10/10/10

I've decided to scrap the leg curls and extensions and start some squatting instead.

MiNdGaM3

December 31st

Leg Press, 1 leg, Medium ROM
85kg x 12/12/12

Leg Press, Medium ROM
170kg x 15

Tricep Pulldowns
31.25kg x 5/5/5

Back Extension Machine
122.5kg x 12/12, 125kg x 12

Leg Press Calf Raises
172.5kg x 8/8 177.5kg x 6

Close Grip Bench Press
50kg x 6/5/4

Leg Extension
25kg x 15, 30kg x 15, 35kg x 15

Straight Leg Raises
BW x 10/10/10

DB Shoulder Press
18kg x 6/6/4

Skull Crushers
35kg x 6/6/6

EZ Bar Shrugs
90kg x 6/6/6

Leg Curls
45kg x 15/15/15

Med Ball Squats
10kg x 12/12/12

Superset x 3
[DB Lat Raises 9kg x 6
Decline Sit Up (Pause 3 secs, 3 angles, first 5 reps) x10]

Most things were grand today. DOMS were bad from the squats and bench yesterday, so triceps and legs struggled a bit. Decided to lower the weight and increase the reps for the leg curl and extension rather than getting rid of them entirely.
Finding the back extension a bit boring now and am dying to get back to deadlifting!

MiNdGaM3

January 3rd 2012

Leg Press, 1 leg medium ROM
90kg x 12/12/12

Leg Press, medium ROM
180kg x 15

Bench Press
30kg x 15, 60kg x 5/5/5/4/4

Back Extension Machine
125kg x 12/12/12

Leg Extension
40kg x 12/12/12

Leg Curl
45kg x 12/12/12

Leg Press Calf Raises
170kg x 8/8 175kg x 6

Straight Leg Raises
x10/10/10

Incline DB Bench
18kg x 8, 22kg x 6/6

Delt Row Machine
80kg x 6/6/6

DB Rows
26kg x 6/6/6

DB Flyes
10kg x 8/8/8

Lat Pulldown
70kg x 6/6 72.5kg x 6

Squats
12kg x 12/12/12

Decline Sit Ups(Pause 3 secs, 3 angles, first 5 reps, all sets)
x10/10/10

Almost there with the bench so a decent improvement. Will try going in the morning again from now on as waiting for equipment and dumbbells is a complete pain.