Nige's Fitness Log

TheStickyBandit

I'm currently in my first week of cutting.
I'm weighing in at about 111kg and I'm 6ft on the nose.
My goal is to lose about 10/11 kg depending on how I'm looking.
I was bulking for a considerable time in order to gain greater strengh which I now feel I have reached, but also I have gained fat as well as muscle, hence why I have a lot to shift this time around.

I'm just gonna log yesterdays workout 'cause I forget the weights I did for mondays workout.

Tuesday; Chest

Incline dumbell press;
16x25kg
16x25kg
16x30kg
16x30kg

Incline dumbell flye;
16x17.5kg
16x17.5kg
16x20kg
16x20kg

Cable flye (downwards to hit the lower chest)
20x4 (the plates aren't in kg's, they're just numbered)
20x4
20x5
20x5
30x5 (drowning pool, bodies came on in the gym and I felt like doing anothe set!)

Decline dumbell press;
16x25kg
16x25kg
16x25kg(struggling with the last 2)
12x25kg(failing on the 13th rep)

Pec deck;
20x15(again plates are numbered)
20x15
20x15
15x15(technique was comprised if kept going)

I proceded by doing 15 mins on the cross trainer, 5 mins warm up and 10 mins of intervals, 30 seconds on 30 seconds off(I upped the resistance along with intensity for the sprints)

I then did 7 mins on the stairs machine(I had planned on doing 10, but I was bait out:D)

I went home and had a 3 full eggs along with 3 egg whites omlette with turkey, parma ham, onion, mushroom and tomato.....it hit the spot:D

*Edit - If anybody has any thoughts/advice/tips or criticisms I'm all ears! Any help much appreciated!

TheStickyBandit

Wednesday;

Shoulders and traps;

Seated dumbell shoulder press;
16x25kg
16x25kg
16x30kg
15x30kg

Single cable lateral raise;
16x3
16x3
20x2
20x2

Isolated frontal raises (i.e using a bench and facing the floor)
16x12.5kg
16x12.5kg
20x10kg
20x10kg

Standing Lateral raises;
16x15kg
16x15kg
20x12.5kg
20x12.5kg

Arnie Press;
16x20kg - (I felt like crap after this so I halved the weight so as not to comprimise technique)
20x10kg
20x10kg
20x10kg
20x10kg

Traps;
Standing dumbell Shrugs,
16x70kg
16x70kg
16x70kg

Behind the back barbell shruggs,
16x70kg
16x70kg
16x70kg

Cardio;
10 mins on cross trainer (5 mins warm up, followed by 5 mins intervals of 30 secs fast - 30 secs slow)
6 mins on the stepper on a very low resistance setting (absolute ballbreaker of a machine)
10 mins slow on the bike in order to cool down as I was stiff as hell this morning (pardon the pun) from not doing a cool down last night!

Back tomorrow or maybe a rest day....I'll see:eek:

TheStickyBandit

As I was fla'ed out all day I decided to switch todays workout with tomorrow. I normally do legs on a friday, so I trained them today instead!

I have a bit of an advantage over my training partner when it comes to legs, I guess I can thank the parents for good genitics. Also I find it hard to find jeans that fit over my legs but aren't baggy as hell in the waist then! Anyone else have this problem?

Anyways here we go!

Leg Extension machine;
Warm up - 15x15 plates
12xMax weight
12xMax weight
12xMax weight

Hammer Strength Hack Squat Machine (it's heavy as hell on it's own, plus I like the range of motion)
Warm up -no weight
15x50kg
15x60kg
15x60kg(this was tough!)

Front Squats;
12x40kg
12x50kg
12x60kg

Leg Press;
12x200kg
12x300kg
12x350kg

Standing Single Hamstring curls;
12x2 plates
12x2 plates
12x2 plates

Lying down Hamstring curls;
12x10plates (I was getting a good squeeze so I kept the weight the same)
12x10 plates
12x10 plates

Seated Calf raises, followed by 12 reps on a step and a further 12 reps standing
12x25kg
12x40kg
12x50kg

I did 10 mins on the bike to loosen out my legs, I can feel a little bit of a pinch in my right hamstring, hopefully a good sleep shall rectify this!

I'm definitly training back tomorrow and if I've enough energy I'll do a quick arm workout, maybe just 2 exercises each! I'm feeling like taking Saturday off from training I havn't had one off in a while now! 'til tomorrow!

TheStickyBandit

I didn't have time to log fridays and saturdays workouts so i'll do them now, hopefully I wont forget anything!

Friday;

Back

Wide Grip Chin-ups;(warm up)
5 or 6 reps, (I'm too bloddy heavy to do anymore)

Wide Grip Lat Pulldown;
16x10plates
16x12plates
16x12plates

Barbell Bent-over row;
16x40kg
16x60kg
16x60kg

Hyperextensions holding 20kg dumbells;
3 sets of 20

T Bar rows;
16x45kg
16x55kg
16x55kg

---

Saturday

Arms;

EZ bar standing curls;
3 sets of 16x20kg+whatever the bar weighs

Isolated single arm dumbell preacher curls;
16x17.5
16x15
16x12

Standing Hammer curls;
16x20kg
16x20kg
12x20kg

Overhead single arm Tricep press
16x15kg
16x20kg
16x20kg

Skill Crushers - superseted with close grip bench press
16x20kg
16x30kg
16x40kg

Rope pressdowns
20x16plates
20x16plates
20x16plates

Yeahhhhhhhh Budddyyyyyyyyyy! (best arm workout in a long time, serious pump!)

TheStickyBandit

I worked shoulders yesterday and I was late home so I couldn't log my workout.

Shoulders;
Seated overhead dumbell press
16x20kg
16x25kg
16x25kg
8x32.5kg(I had loads of energy, so I decided to feel some burn! 't'was still relatively easy though as I banged out 8 solid reps)

Cable single lateral raises;(I felt these really hit the front delts last week so I decided to give them a bash again)
16x2
16x3
16x2 + dropset of 16x1

Isolated frontal raises on a bench;
16x7.5
16x10
16x10

Standing lateral raises;
16x10
16x12.5
16x12.5

Rear Delts - Reverse on on pecdeck machine;
3 sets of 16xcant remember, 10 I think

Traps;

Barbell shrugs;
12x120kg
12x140kg
12x140kg - drop set with 12x100, 12x60

Behind the back shrugs;
12x60
12x100
12x100

It was so late I didnt even do cardio, I just wanted to go home and cook!

I played soccer tonight (tuesday) so I guess I'll be training back tomorrow!

TheStickyBandit

I couldnt train yesterday due to getting kicked into the foot playing soccer, I only realised the pain the following morning! Shame as I ate well and felt strong too! I'll have to wait and see how I am later on!

TheStickyBandit

I didnt get around to logging my workouts so here goes!
Back thursday, legs friday 5 mile run sat, rest day today sunday!

I've also gained 3 kg's and my measurements using a tape are down a few inches in places! Strange eh?

Back

Tbar rows;
16x70kg
16x70kg
16x95kg
16x95kg

Wide grip lat pulldown;
16x10
16x10
16x12
16x12

seated cable row;
all the plates x 16 for 3 sets

bent over barbell row;
16x60kg
16x60kg
16x70kg

---

Legs;

Hack squat machine;
12x40kg
12x60kg
12x60kg

Front squats;
12x50kg
12x70kg
12x80kg

Leg Press;
12x200kg
12x250kg
12x300kg

Leg extensions;
16x15
16x15
16x17

hamstring curl
16x12
16x12
16x12

TheStickyBandit

Chest;

decline dumbell press;
16x20kg
16x25kg
16x25kg
16x30kg

Pec deck;
16x10
16x10
16x10

Cable flyes
16x4
16x4
16x4

Dumbell flat flyes;
16x15kg
16x15kg
16x15kg

Incline barbell press (extra wide + hitting lower chest);
16x50kg
16x60kg
16x60kg
16x60kg

This was hitting my chest perfectly without using my front delts so Im gonna drop the weight of my benching in future and go really wide.

30 mins intervals (preset, random hill) on cross trainer, thanks to Lamb of God for getting me through it!

I ate fantasticaly today so I'm well chuffed with myself.............for now:D

TheStickyBandit

Back in college this week so I decided to do a lunchtime workout in the college(CorkIT) gym! What a terrible idea that was! They moved things around and got rid of the leg press, smith machine and a few other things also, which I was a bit pissed off with. It was also full of fellas lifting weight they were never going to lift correctly. I hate to see fellas with big egos deadlifting silly weights as I've seen a fella hurt his back before and it was pretty sick!

Anyways, as I missed a workout due to the sore foot last week I did a half hearted arms work out after my shoulders/traps workout I did today.

Shoulders;

Seated dumbell press;
16x20kg
16x25kg
16x25kg
16x25kg

Standing lateral raises;
16x10kg
16x10kg
16x12kg

Standing Frontal raises;
16x8kg
16x8kg
16x8kg

Rear delts reversed on pec deck
65 on the machine, 16x3 sets

Arnie press;
16x15kg
16x15kg
16x15kg

Traps;

Barbell shrugs
16x110kg
16x140kg
16x150kg

behind the neck shrugs
16x50kg x3sets

Triceps;
rope pulldowns
3 sets x half the weight on the machine

skull crushers;
3 sets of 20 kg+ weight of bar

standing overhead tricep dumbell extension
3 sets x 12kg

Biceps;
preacher curls
I decided to go light and squeeze at the top and bottom of every rep

3 sets of 10 kg + bar weight (serious pump)

Hammer curls
16x20kg
16x15kg
16x12kg

Cardio on the stepper for 10 mins......yeah buddy, I was goosed after this!

TheStickyBandit

I trained my back today in college!

Wide grip pulldowns;
20x6plates
16x8
16x8
16x8

Deadlift;
10x100kg
10x120kg
10x140kg

Tbar rows;
16x70kg
16x85kg
16x100kg

Bent over single arm dumbell rows; (I forgot my deadlift straps so my grip was fooked at this stage)
10x45kg
10x45kg
16x35kg

10 mins on the stepper(my ole pal) followed by 20 mins on the bike to get the heart rate down!

Legs tomorrow, light weight...yeaahhh buddddaaayyy

TheStickyBandit

Right so I didn't get timwe to log my last few workouts but I think I remember most of them, I'll throw down what I can.

Last Friday - Legs;

Front Squat;
12x60kg
12x70kg
12x80kg
12x80kg

Hack Squat;
12x50kg - 3 sets

Leg Press;
12x250kg
12x300kg
12x350kg

Leg extension;
16x15plates
16x15plates
all plates to failure, 20+ if I recall

Standing Hamstring curl;
16x4plates - 3 sets

Lying down Hamstring Curl;
16x12plates - 3 sets

Seated Calf Raises;
16x25kg
16x50kg
16x75kg

---

Saturday - Arms;

Seated dumbell curls;
16x12.5kg
16x15kg
16x17.5kg

Standing Hammer Curls;
16x17.5kg
16x20kg
16x25kg - using momentum to cheat!

Preacher Curls;
20x20kg+bar
20x30kg
20x30kg - Ooooooowwww!

Skull Crushers;
16x30kg - 3 sets

Overhead tricep extension;
16x32.5kg - 3 sets

Straight bar pressdowns;
16x 12plates
16x15plates
16x17plates

Overhead single arm press;
16x15kg
16x17.5kg
16x15kg(technique was comprimised with 17.5kg)

---

Sunday - Rest Day

---

Monday - Chest;

Incline Dumbell press
16x20kg
16x25kg
16x30kg - drop set with 16x20kg
16x30kg - drop set with 12x20kg

Incline flyes;
16x15kg
16x17.5kg
16x17.5kg

Cable flyes (downward motion);
20x4 plates
20x4 plates
20x4 plates drop set with 40x2 plates.......Yeah Buddyyyy! (dunno how I did it I just kept going cos my partner was shouting at me!)

Cable crossover;
20x4plates 3 sets

Flat Barbell Press;
20x60kg
20x60kg
8x60kg - (I was fcuked at this stage!)

Cardio (my ole pal)

Cross Trainer for 25mins on level 6 random hill setting

Stepper - 10 mins on level 5 intervals

Cross trainer for another 15 mins - medium pace!

I really have to up my game cardio-wise so, I got myself a Cardio Partner! We're gonna go mondays,wednesdays and fridays at 7am and hopefully do 40 mins cardio and about 10 mins TRX ab exercises. I'm still sticking to my 5 nights weights routine with my other partner. Lets see how it goes!

TheStickyBandit

Cardio at 7am yesterday morning went well.

40 mins on a crosstrainer at level 5.
TRX - Horizontal knee tucks supersetted with side to side tucks for the obliques - 3 sets of 25 each

Weighted Ab Crunches;
3 sets of 15 plates

I went to college for 9am and straight to work after. I hit the gym for some weights at 9pm.

Shoulders and Traps;

Seated Shoulder Press;
20x20kg
16x25kg
16x30kg
20x20kg

Standing Frontal Raises;
16x7.5kg
16x10kg
16x10kg

Standing Lateral Raises;
16x12.5kg
16x12.5
16x12.5

Single Arm Cable Lateral Raises;
3 sets of 16x 2plates

Traps;
Barbell Shrug;
16x120kg
16x160kg
16x160kg - dropsetted with 16x120kg + 16x70kg

Smith Machine Behind the back shrug;
16x70kg - 3 sets

Protein shake and spagheti bolognese (Mainly meat) when I got home. I died in the bed the minute my head hit the pillow.

I'm training Back today!

TheStickyBandit

Back; I fancied lifting a bit heavier today.

Wide grip pulldowns;
20x5plates
12x15plates - 3 sets

Deadlifts;
10x110kg
10x150kg
10x150kg, dropsetted with 10x110kg + 10x70kg

Tbar rows;
12x65kg
12x80kg
12x95kg

Bent over single arm rows;
12x47.5kg
12x47.5kg
12x47.5kg dropsetted with 12x30kg

I did 10 mins fast walk on the treadmill @7kph.

Cardio again @7am tomorrow!

drnchdfitness

Good job, guys!

TheStickyBandit

Last friday;

Chest;

Incline dumbell press;
16x25kg
16x30kg
16x30kg
16x30kg dropsetted with 16x20kg

Incline flyes;
16x15kg
16x17.5kg
16x20kg dropdetted with 16x15kg

Cable flyes
20x4plates
20x4plates
20x5plates dropsetted with 20x3plates

Cable flyes (downward press)
20x4plates
20x4plates
20x5plates dropsetted with 20x3plates

Pec deck;( Supersetted with pressups to failure, using two steps to get extra stretch on the chest)
16x15plates
16x17plates
16x20 plates


Saturday - Arms;
Bicep curls;
16x15kg
16x15kg
16x17.5kg
16x17.5kg

Hammer curls;
16x20kg
16x20kg
16x25kg

Concentration curls;
16x12.5kg x 3 sets

Skull crushers;
16x30kg
16x30kg
16x30kg

Overhead dumbell tricep press
16x32.5
16x32.5
16x32.5

Straight bar push down
20x10plates
20x12plates
20x15plates

Dropset of '21s'
21x6plates + 21x4plates + 21x2plates

Sunday - rest day

Monday;
Cardio;
40mins on cross trainer @ low intensity

TRX crunches
3sets of 25

TRX knee tucks
3sets of 12

TRX pikes
3sets of 10

TRX Oblique side to side tucks
3 sets to failure

Weighted ab crunches
3sets of 30

Shoulders tonight!

TheStickyBandit

Shoulders last night;

Seated dumbell press;
16x25
16x25
16x30 + dropset of 16x20kg

Isolated frontal raises supersetted with standing ez bar frontal raises
16x7.5 + 16x5kg either side of the bar - 3 sets

Lateral raises standing;
16x15kg
16x15kg
16x12.5kg

Reverse pec deck for rear delts;
16x15 plates
16x17plates
16x17plates

Barbell shrug;
16x90kg
16x130kg
20x130kg

Smith machine behind the back shrug;
16x60kg - 3 sets.

Day off today!

TheStickyBandit

Cardio this morning with my devoted partner Conor.

40mins fast walk (borderline jog speed) on the treadmill, followed by TRX knee tucks and TRX oblique twists with some weighted oblique crunches.

I'll be training back tonight, cant waaaiittt! (spoken in a rubberbandits accent!)

TheStickyBandit

I felt sh!t the last two days, probably 'cause my dad has a fever and I picked it up to a certain extent. I didnt train due to this, but I shall definitley be doing a light back session and a heavy heavy leg session with none other than my older brother, those weights better be ready - hahaha I kid of course!

TheStickyBandit

I trained back and legs today. I went to my brothers gym so some of the equipment was different.

Back;

Technogym lat pull down machine;
12x80kg
12x120kg
8x160kg, dropset with 12x120, 15x80kg

Technogym low row single arm machine;
12x40kg
12x60kg
12x60kg

Cable rows;
15xmax weight - 3 sets

Legs;

Leg extension;
15x80kg(max weight) - 3 sets

Front squat;
12x60kg
12x70kg
12x80kg

Leg Press;
12x200kg
12x250kg
12x310kg

Standing single hamstring curls;
12x40kg - 3 sets

TheStickyBandit

Trained Chest and biceps on Saturday.

Chest;

Incline dumbell press; (decided to go a bit heavier than normal)
20x20kg
12x30kg
12x35kg
12x40kg

Incline flye press;
16x15kg
16x17.5kg
16x20kg

Cable flyes;
16x6plates
16x6plates
16x6plates, dropset with 16x3plates

Pec dec;
16x15plates
16x17plates
16x17plates, dropset with 16x10plates

Flat barbell press; (extra wide to exhaust chest muscles)
12x70kg
12x60kg
10x60kg + 2 assisted fail reps

Biceps;

Preacher curls supersetted with single arm inward hammer curl (12.5kg)
12x10kg either side -3 sets

Barbell curl (no weight) supersetted with close grip EZ bar curl (10kg either side)
10x3 sets

EZ bar '21's' to finish off!

---

Rest day Sunday

---

Cardio this morning;
40 mins on cross trainer.
I did some TRX ab exercises also.

TheStickyBandit

I trained shoulders Monday night.

Seated dumbell press;
20x20kg
12x30kg
12x35kg
10x40kg

Lateral raises;
12x15kg
12x15kg
12x17.5kg - I cheated the last 4 or 5

Frontal raises;
12x10kg
12x12.5kg
12x12.5kg

Rear delts/reverse pec deck
16x11plates - 3 sets

Barbell shrugs;
16x110
16x150
16x150

Behind the back on Smith machine;
16x70
16x120
16x120

---

Day off tuesday

---

Cardio this morning on x trainer for 40mins + TRX ab training.

TheStickyBandit

I was in a car accident last friday night, resulting in a knee operation. It's safe to say this training log will be idle for the next few weeks. I was going really well and all! I was meeting all my goals and was trimming up quite nicely too. Obviously my focus is now on getting back walking. I'm already hopping around on crutches and putting some, but not much pressure on the injured (left) leg. I will see this through and get the appropriate physio/massage in order to be in top shape before I will return to training.

On a positive note, the paramedics said that because I was such a muscular and fit guy it resulted in me being alive and with not too much damage, which was a plus I suppose!

TheStickyBandit

Well, ;it's been quite some time since I logged a workout here. Im 95% after the crash. I have full movement in the knee and I experience a little discomfort from time to time. There were some psychological things that I was worried about too, but they've long since cleared up.
Anyways, Im back training for the last few months and Im currently in a clean diet bulking stage with the intention of cutting in about 8 wekks time.

Here's thursday and fridays workouts. Saturday is a rest day and sunday is back day.

---

Thurs: Legs

---

Squats:
3 Warm up sets
10x60kg
10x100kg
10x100kg

Working sets
10x120
10x140
10x160
10x170 (most weight ive ever done, I felt strong throughout and have more in the tank!)

Leg Press
10x250
10x300
10x350
10x390 (very tough, as I was fatiguing)

Stiff leg deadlifts
10x30kg dumbells
10x40kg
10x40kg (stuck with the 40s as it felt good and I got a good squeeze)

Lying leg curls
10x8 plates
10x10 plates
10x12 plates

Isolation leg extensions (I find these very tough on the left leg as its directly using the effected muscles/ligaments that were damaged)
15x4 plates for 4 sets.

I really need to work on these!

---

Friday

---

Shoulders;

Dumbell press;
Wam up
20x20kg

Work sets
8x30kg
8x35kg
8x40kg
8x45kg

Lateral raises;
8x15kg
8x17.5kg
8x20kg
6x20kg + dropset of 8 x15kg

Bent over rear delts
10x10
10x15
10x17.5
10x17.5

Reverse pec deck/rear delts
10x10
10x12 plates
10x14 plates
10x16 plates

Behind the head barbell press;
8x50kg
8x80kg
8x80kg

TheStickyBandit

Sunday's back session;

Wide grip lat pull down

20x8plates (warm up)
10x10
10x13
10x16
10x19

Deadlifts;

warm up;
10x60kg
10x100kg

6x140
6x160
4x180

Haven't done deadlifts in ages so I gotta up my game!

Hammer strength rows;
20 x 50kg
10x80kg
10x90kg
10x100kg

Cable rows;
10x13plates
10x16
10x19
10x19

I did 40 mins cardio, 20 mins fast walk and 20 mins on the crosstrainer.

Chest workout tonight.

TheStickyBandit

Monday Night Chest Workout;

Incline dumbell press;
warm up
20x20kg
20x25kg

8x32.5kg
8x37.5kg
8x40kg

Incline dumbell flye;
8x15kg
8x17.5
8x20kg
8x20kg

Cable crossover
8x4plates
8x5
8x6
8x6

Decline dumbell press;
8x30kg
8x35kg
8x40kg

Triceps:

Rope pulldowns
10x10plates
10x12
10x14

Overhead 2 hand dumbell press
8x30kg
8x35kg
8x40kg

Tricep kickbacks
8x10kg
8x12.5
8x12.5

20 mins crosstrainer on high intensity followed by 20 min bike steady pace

TheStickyBandit

Legs;

Squats
10x60kg
10x100
10x100

10x140
10x160
10x180

Leg press
10x150kg
10x200
10x250
10x300

Lying leg curl
12x10plates
12x12
12x14

Leg extension;
12x6plates
12x8
12x10
12x12