JBs training log

brownej

I've decided to start recording my workouts properly so that I can chart some progress that I'm making.
My aim is to generally get fitter and stronger.
I started this journey (again) more than a year and a half ago. I was a part time student and I qualified for reduced rates at the university gym so I took the opportunity to improve my fitness. I started off easy a couple of times a week with some swimming and using an exercise bike. This was on and off for 6 or 8 months. I lost more than a stone and increased my general fitness alot which was great.
Then about 9 or 10 months ago I decided to get a proper program done so I did a few sessions with one of the trainers at the gym. I got a beginners program which was great. I made some good progress at the start but it all started to level off. I was doing the same thing over and over again which was the problem. I was also writing my thesis (while working full time) which didn't make for a very cosistent approach to training. I still tried to fit it in a couple of days a week.

In November after I had handed up the thesis I decided to get a new program at the gym and try again with a more consistent approach. I'm now working with a new trainer and I see him every few weeks.
We started out with a program that was mostly body weight exercises then moved on to a program that also incorporated some dumbells and bench press then introduced some kettlebell exercises. This program was 3 days a week with various cardio exercises the other days. Cross trainer, treadmill, bike, rowing machine and swimming.
That brings me up to the new program that I started last week.

Current stats
I'm 30, male, 5'8" and 70kg.

In the last couple of months with the new program my weight has dropped from 75kg to 70kg and I've had to start eating alot more to stop losing weight. My diet is pretty clean. I know people say that around here alot and the diet turns out to be ****e but mine is pretty good. I don't eat junk, make all my own sauces, only eat lean meat etc. It just needs to be adjusted upwards portion size wise.
I'm not sure what some of the correct names for the exercises are so I'm just going with what I think is correct.

Friday 30th March

5min warmup on exercise bike
Hex bar squat/deadlift - concentrating on technique
33kg *15
33kg *15
33kg *15
43kg *15
43kg *10
43kg *10
43kg *8
The focus here was on correct body position and technique etc. I was also doing body weight squats in between using the bar so the above took about 40mins

Incline dumbell bench
15kg *10
17.5kg *10
20kg *10
12kg *10
22.5kg *7
22.5kg *7

Body weight row (elevated feet)
4 sets of 10 alternating bar grip between palm facing towards and away

Lat pull down
115lb *10 *4

Bicep curls (2 dumbells together seated)
12kg *10 *4

Tricep pull down cable with rope
40lb *10
60lb *10 *2
I'm really concentrating on the hexbar squat/deadlift technique at the moment as I have strained my lower back before doing squats due to bad body position and glute activation. The above was actually my third session with this program and I'm going to do the light weights on the squats for at least one more session. I'm planning on increaing the weight next wednesday under supervision from the trainer.

I train in the morning before work which is a great motivator as I only have a limited time for the workout before I have to go to work so there's no time for dawdling. I've been training in the morning so as to avoid the crowds at 6pm.

Another area I need to focus on is the bench. I made little progress on that. It's the front of my shoulders that fail on the exercise, I don't feel it in the chest at all. I had thought that my shoulders were weak and needed work but the trainer thinks they are too strong and taking over and doing all the work. I have switched to the incline bench to see if this helps. If anyone has any tips on this let me know

When I get the squats under control and not taking up so much time I plan to add a log press into the routine in between the the row and the lat pull down. there are two logs in the gym a 27kg one and a 54kg one. I have used the 27kg one before and its an exercise I enjoy so I'm looking forward to adding it in.

I am using the lat pull down machine rather than doing pull ups as I seem to be able to isolate my back better on the machine. I'll probably go back to pull ups again or alternate between the two.

I'd appreciate any feedback that anyone has.

howtomake

Hi there. Any sauce recipes you'd like to share, I'm all ears:D:pac::pac::pac:

brownej

Sunday 1st April

Went to the gym this morning hoping to do some cardio and go for a swim. Unfortunately there was a swim gala on so no swimming for me. I should really pay more attention to the signs in reception.

Treadmill
Was supposed to be 30 mins but I only got as far as 24 and a half before the treadmill failed. Stupid piece of crap. Running along at 14kph and the thing just stops with an error message ....
Anyway I was at 5.5kms when it failed.
Finished my running session on the track. 5 laps.

Rowing machine.
I came across a rowing machine thread in the fitness forum which was all about 1000m times so I decided to give it a go.

concept 2 - 1000m - 3mins 40seconds

I nearly fell off the rower. My chest was about to explode...

Exercise Bike.
I pedalled on the bike for 10 mins. I didn't put a huge effort in as I was trying to recover from the row.

Floor/abs exercise

Sit ups holding a 6kg medicine ball over my chest which ends up over my head in the up position. *20
Mountain climbers variation *10
front plank - 60s
side plank holding a 5kg dumbell - 30s
Side crunch with 12kg kettlebell *15
repeat above *3

The mountain climber variation is bring right knee up to right arm then kick back and not touch the ground then bring up the right knee again but this time to the left arm. Repeat with left leg and thats 1 rep. Hands are on a medicine ball with handles as I find this easier on my wrists.

I found the planks really tough today. On the last set I had to pause for 2 seconds after the first 30 seconds.

Did a bit of stretching after. Focusing on back and hips.

brownej

howtomake wrote: »

Hi there. Any sauce recipes you'd like to share, I'm all ears:D:pac::pac::pac:

Sure.
When i say sauce I really mean that I don't use jars and throw together my own flavourings for frying chicken or beef or whatever.
I have a large collection of dried spices so I just mix and match alot of those. If I'm frying stuff I usually pick and mix from the spice rack and then throw in some passata towards the end to make it into a sauce.

One of my favourite pre prepare sauces for stirfry is the following.
1 red bell pepper chopped.
1 centimter of root ginger chopped.
1 red chilli seeded or deseeded is a matter of taste
2 to 3 cloves of garlic.
1 tablespoon of honey ( you can use sugar but honey is the healthy option)
A squirt of ketchup (or a teaspoon of vineger)
I use some pasata but you can use chopped tomatoes and some water to give it a liquid base.
Fire all that into a blender and whizz away.

Easy peasy sweet/sour sauce.

Another favourite for marinating chicken in is the following
Juice of a lime
A couple of tablespoons of soy sauce.
some black pepper
some paprika
a tablespoon of honey
1/2 centimeter of root ginger chopped
a clove of garlic chopped.
teaspoon of olive oil
1 tablespoon of brandy (optional. I don't usually have any but it is nice)

Mix it up and marinate the chicken in that for 20 or 30 mins and then fry. I think its very tasty. The lime can be replaced with orange too, which is also nice.

brownej

Monday 2nd April

Gym was really really quiet at 5 past 7 this morning. Only 2 people in the weights area. Students are off this week. Place got a bit busier after 8.

Hex bar squat/deadlift - concentrating on technique
33kg *15
33kg *15
33kg *15
43kg *15
43kg *15
43kg *15
43kg *10
53kg *10
The focus here was on correct body position and technique etc.
I was feeling a little more confident so I put an extra 10kg on for the last set. I think I might go a bit heavier on Wednesday


Incline dumbell bench
17.5kg *10
20kg *10
20kg *10
20kg *10
22.5 *5
10kg *10

My left shoulder complained on the 5th rep of 22.5kg. I gave it 60s and went to go again but it wasn't happening. I picked up the 10s just to make sure there wasn't an issue with my shoulder.


Body weight row (elevated feet)
4 sets of 10 alternating bar grip between palm facing towards and away
These were difficult this morning. Last few reps on sets 3 and 4 were difficult

Lat pull down
115lb *10
130lb *8 *3


Bicep curls (2 dumbells together seated)
12kg *10 *4
14kg *10

Tricep cable pull down with rope
40lb *20
60lb *10 *3

I finished off with some face pulls.

brownej

Tuesday 3rd of April

Cross trainer

30 mins. High intensity,

Floor/abs exercise

Sit ups holding a 6kg medicine ball over my chest which ends up over my head in the up position. *20
Mountain climbers variation *10
front plank - 60s
side plank holding a 5kg dumbell - 30s
Side crunch with 12kg kettlebell *15
repeat above *2

Swim

1000m
Which was done in 5*200m intervals.
I'm a pretty slow swimmer so it was about 3min 50 per 200m, which is just under a minute a length (50m pool).

brownej

Wednesday 4th April

Trainer changed it up again today. I still wasn't entirely happy with the hex bar squat so we changed it to a standard squat with the bar across the shoulders and squatting onto a box.

Box Squat
Bar only *10 *2
50kg *5 *5

I liked this. It felt a bit more comfortable than the hex bar. If I sat on the box and then tried to drive up I tilted forward but If I just touch the box and keep the tension all is well with the world.

Chin ups (evil evil chin ups)
narrow grip chin up followed by 10 mini chins where I'm only pulling up a few inches. (anyone know what these are called)
5 narrow chin ups followed by 10 minis
5 narrow chin ups followed by 5 minis
4 narrow chins (just about) followed by 5 minis
3 narrow chins (with lots of cursing) followed by 5 minis
1 narrow chin

the plan next time is to do 4 narrow chins with 5 minis * 5

Dumbell press
flat bench twisting the dumbells 90 degrees.
20kg *6 *3
22.5kg * 6 *2

Dumbell Row
22.5kg *6 *5

The 22.5kg is slightly too heavy on the last 2 sets I found it next to impossible to maintain correct form on the last few reps. I'll drop the weight to 20kg and see how I get on

Overhead log press
This is one of my favourites and is making a welcome return and it's heavier than it was before too which is nice

26.5kg *6
36.5kg *6 *3

I think I had another set in me but time was running out. Next time I will definitely add in the extra set. Trainer initailly put an extra 10kgs on it but that definitely wasn't happening. Maybe next month.

All in all a good session. I did it all in my socks too which I must admit was way better than doing stuff in runners.

I'm looking forward to my next session which would normally be Friday but the stupid gym is only open 10 to 6 this Friday and I work 9 to 5.30 which is annoying. I must change to Saturday morning this week.

brownej

Thursday 5th of April

Went for a run with a colleague at lunch time

4km 20mins

People for dinner this evening so no gym for me.

brownej

Friday 6th April

Run
6km 32mins


The gym was only open from 10 to 6 today and I wasn't finished work until 5.30 so no time for a workout. I'm still a bit sore from Wednesday so it was probably just as well. So I went for a jog with a friend after work. Pace was a bit slower than I would have liked but it's nice to run with someone else for a change.

brownej

Saturday 7th April

Back bar Box Squat
Bar only *10 *2
50kg *6 *3
Bar only *10

I had to stop the squats as I was feeling it in my lower back. My technique must be all over the place. I need to go back to an unloaded bar and pratice technique and then add on weight very gradually. This is really annoying as I'm usually better at picking things up than this.
This went much better on Wednesday but then again it helps to have someone correcting your technique.

Chin ups

4 narrow grip chin ups followed by 5 minis
*5

The grips on the bar in the main gym are rubberised and fatter than the ones onthe bar upstairs. I was having trouble holding on with my grip towards the end. Thats another area that needs improvement.

Dumbell press
flat bench twisting the dumbells 90 degrees.
20kg *6
22.5kg * 6 *4

Dumbell Row
20kg *6 *5

Much better with the 20kg than with the 22.5kg on Wednesday. I think I'll stick with 20 kg for a while and see how I get on

Overhead log press

27kg *6
37kg *6 *3
32kg *6

brownej

Sunday 8th April

Run
Went for a repeat of Fridays run on Sunday morning before heading home to my mothers and making a right pig out of myself.

6km 31mins

Much better consistent pace this time.

brownej

Monday 9th April

Run
Found yet another running partner today. My brother in law is going to do the great limerick run (10k) so I'm going to do it too. It's good to have something to work towards.
So I got up this morning and went for a run with him and his dog. I'm not so sure bringing a dog is such a good idea. Pace was a bit slower than the previous few days but it was really comfortable. I felt lik eI could have gone on for a good bit more.
I didn't have my phone with me to track the route but I reckon it was about 6km again in about 35mins.

Afternoon

Went to the gym this afternoon as I want to make sure I get my Monday/Wednesday/Friday sessions in.
Gym was pretty busy, it makes me appreciate the 7am quietness even more.
The squat racks were busy so I didn't do them. My back is still a bit stiff after Saturday so I wasn't that keen on doing thme anyway. I'll do them again on Wednesday with an empty bar and work my way from there.

Chin ups

4 narrow parallel grip chin ups followed by 5 minis
*5

This is starting to get a bit easier I must up it to 5 chins with 5 minis.

Dumbell press
flat bench twisting the dumbells 90 degrees.

22.5kg * 6 *5


Dumbell Row
20kg *6 *5

20kg was good. Was well able to maintain form without rolling my shoulders. I might go back up to the 22.5s next week.

Overhead log press

27kg *6
37kg *6
37kg *5
37kg *6
32kg *6

I only left 20s between the second and third set and as a result I missed the press out on the 5th rep but got it on the 6th but it only counts as a 5. It didn't help either that a slight lapse in concentation on the 2nd rep resulted in me banging the log off my chin. I waited about 40 to 50s between the 3rd and 4th sets and got 6 on that one. It was a bit of a struggle on the last one. I dropped the weight again to 32kg as I didn't fancy dropping the log on my head but I was able to bang out 6 at 32kg no bother, so next time I might leave it at 37kg for the last set or only drop it to 34.5kg.

brownej

Wednesday 11th April

Squats
This is really starting to piss me off..... I've been quite stiff in the lower back/top of my arse on the left side since Saturday. I'm not sure what it is. I've tried stretching it out a bit and that kinda works. Sitting at my desk during the day is not good for it. If I'm moving around I don't notice it.

Anyway so I went easy on the squats slow and steady wins the race and all that...

Empty Bar 20kg *10
Empty Bar 20kg *10
10kg on the bar *10

This felt ok not great. My technique seemed ok too which is what I'm focussing on.

Chin ups

5 narrow parallel grip chin ups followed by 5 minis
*5

Upping this to 5 chins was good. Almost didn't make the last rep on the last set. lots of grunting required. My grip seems to have improved too which is good.

Dumbell press
flat bench twisting the dumbells 90 degrees.

22.5kg * 6 *5


Dumbell Row
20kg *6 *5

20kg is too light but then 22.5kg is too much.. I think I'll try for 3 sets at each and see how it goes.

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *5
34.5kg *6

Log press is progressing well. I don't know what happened on the 4th set. I was a bit all over the place on the 5th rep. Dropped the weight for the 5th set but 34.5kg was easy.

brownej

Thursday 12th April

Run

Went for a jog at lunchtime today
4km 21mins

Evening

Went to the gym this evening for some cardio work. Was looking for some low impact exercise.

Cross-trainer 10mins, really didn't like it this evening so swapped to a bike.

Bike 30mins medium intensity (90 to 95 rpm at level 8)

Swim -
100m x2
200m
100m
Pace was pretty slow 55s per length (50m)

brownej

Friday 13th April

Squats
Still taking it easy with the squats. Focussing on correct technique and body position. Lots of reps low weight. I'm going to burn the movement into my brain.

Empty Bar 20kg *10
Empty Bar 20kg *10
Empty Bar 20kg *10
10kg on the bar *10
10kg on the bar *10
10kg on the bar *10
20kg on the bar *8
20kg on the bar *8
20kg on the bar *8

The empty bar was grand. No surprises there. With any bit of weight on the bar after about 7 or 8 reps my concentration starts to drift and my body position starts to shift. I think this is why I keep hurting myself. I'm going to try this routine again next week and slowly increase the weight.

Chin ups

5 narrow parallel grip chin ups followed by 8 minis
*5
On the last set I didn't make the last chin. My grip went so I needed to grab the bar again for the last rep. technically it's cheating but I'm going to allow it this time....


Dumbell press
flat bench twisting the dumbells 90 degrees.

22.5kg * 6 *5


Dumbell Row
22.5kg *6 *5

Upped the weight to 22.5kg was fine. Left side is definietely not as strong as the right so struggled to maintain proper form on the last two sets. Right side had no problem. I must remember to start on the left next time.

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *6
37kg *6

Overhead press is going very well. I didn't need to drop the weight on the last set this morning. I'll do this weight for another session or two and then up the weight a little.

finished with some face pulls.

brownej

Monday 16th April

This weekend had zero training in it. Except for some moderate to severe liver training. As a result this mornings gym session was a little tougher than usual, not least of which was hauling my arse out of bed. So it was twenty past seven when I go to the gym which is pretty late.

Squats
Still focusing on getting this right.

Empty Bar 20kg *10
Empty Bar 20kg *10
10kg on the bar *10
10kg on the bar *10
10kg on the bar *10
20kg on the bar *8
20kg on the bar *8
30kg on the bar *8


Chin ups
Well these felt truly awful this morning.

5 narrow parallel grip chin ups followed by 8 minis
*4
4 narrow parallel grip chins

Last set was a disaster. In fact every set was a bloody disaster. I was hanging on by my finger tips at the end of each set. couldn't hold on to the bar at all.


Dumbell press
flat bench twisting the dumbells 90 degrees.

22.5kg * 6 *5

This felt fine. I should probably think about upping the weight.

Dumbell Row
22.5kg *6 *5

remembered to start on the left. Its still alot weaker than the right.

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *6
37kg *6

Bit of a struggle at the end but managed it ok. I should probably add another set in here before upping the weight. The warmup set with just the log and no weight on it feels pretty light.

brownej

Wednesday 18th April

This week has been a bit of a disaster exercise wise. I seem to be nursing a mild chest infection and I'm really tired.
Went to the gym last night and had a bit of a mess aroud with the PT.

Ended up doing some circuits

Throwing a dummy
Kettle bell swings.

Striking a dummy
KB snatch

KB clean and jerk
KB squat

All with 16kg KB

Plank
Pushups with KB row (12kg)
mountain climber variations

It was great to do something different. I think I might incorporate some of this into my cardio days. The dummy striking is very theraputic. As I'm not used to hitting things my knuckles got red and sore pretty quick. Striking using your elbow is very effective.

brownej

Friday 20th April

Squats
Still focusing on getting this right.

Empty Bar 20kg *10
Empty Bar 20kg *10
Empty Bar 20kg *10
30kg *10
30kg *10
30kg *10
40kg *10
40kg *10
40kg *10
50kg *6
50kg *6
50kg *8

This is starting to feel a bit more comfortable now. I was at it for a good 30 mins this morning.

Chin ups


5 narrow parallel grip chin ups followed by 8 minis
*5

Managed to hang on for the full 5 sets today.

Dumbell press
flat bench twisting the dumbells 90 degrees.

25kg * 6
25kg * 6
25kg * 6
25kg * 5
22.5kg *6

Upping the weight to 25 went fine. I barely made the 5th rep on the 4th set so I dropped back to 22.5kg for the last set which felt fine. I should probably be able to do the 5 sets next session.

Dumbell Row
22.5kg *6 *5
This is going well too. The left side is starting to feel a bit stronger.

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *6
37kg *6

Last set of this was tough. It probbaly had something to do with a lapse of concentration after the 4th set and letting the log roll off the bench and on to my foot.:o

brownej

Sunday 22nd April
No exercise over the weekend. Had a nice walk on Portmarnock beach on sunday afternoon, in between the rain showers. Met Eireanns rain radar is great for judging showers.

Monday 23rd April

Gym was quite busy this morning. When I arrived in at 7.15 (I know I was late) the squat racks were occupied and all the benches were taken. I couldn't start off with squats like a I wanted. I warmed up on the bike and squat rack still wasn't free so I went to

Chin ups

5 narrow parallel grip chin ups followed by 8 minis
*4
4 narrow parallel grip chin ups followed by 8 minis

My grip on this was great today no problems at all. On the last set I just couldn't get up for the last chin. I had been hoping to increase the chins to 6 this week. Maybe it was the fact that I started with chins that put me off.:rolleyes:

Dumbell press
flat bench twisting the dumbells 90 degrees.

25kg * 6
25kg * 6
25kg * 6
25kg * 6
25kg * 6

I find 25kgs heavy. I can do the 6 reps per set (just) but my rest time between sets is a bit long. must make an effort to reduce this.

Squats
Still focusing on getting this right.

Empty Bar 20kg *10
Empty Bar 20kg *10
Empty Bar 20kg *10
30kg *10
30kg *10
30kg *10
40kg *10
40kg *10
40kg *10
50kg *10

Squats are still not going as well as I would like but I'm going to keep plugging away at it. Hopefully it'll just click with me at some stage.

Dumbell Row
22.5kg *6 *5

This is gping grand, another couple of sessions and I think I'll be able to go to 25kg.

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *6
37kg *6

I managed to not drop it on my foot today. Was in a bit of a rush towards the end as I was going to be late for work, so I just banged them out. I think I need to increase the weight a little.

Facepulls
1*10 @ 40
2*10 @ 60
I wan't paying enough attention to see what the numbers meant.

brownej

Tuesday 24th April

Did some cardio this evening for the first time in a while.

Arc-trainer. 20 mins
ramp up from 30 to 100 in 2 min intervals going as fast as I can,
This was a good deal tougher than Its been before
Machine said 400 cals burned (machines are so full of Sh1t)

Exercise Bike 12mins
To focus on not getting sick all over the gym floor after the arc trainer I hopped on a bike for 12 mins at an easy pace and then ramped it up towards the end.

Swim 1000m
Went for a swm afterwards 5 * 200m intervals
reasonably handy just under 1 min pr length so the 200m intervals were about 3mins 50s
lane was reasonably busy which led to some slower lengths while caught in traffic.

brownej

Wednesday 25th April


Squats
Still focusing on getting this right.

Empty Bar 20kg *10
Empty Bar 20kg *10
30kg *10
30kg *10
40kg *10
40kg *10
50kg *10
50kg *10

This felt quite good this morning. I might increase the weight a little on Friday.

Chin ups

5 narrow parallel grip chin ups followed by 8 minis
*5

Shoulders were quite stiff this morning. I reckon it was because of the swimming last night. I just about managed to finish this. The last chin was pretty difficult. Grip is good though.


Dumbell press
flat bench twisting the dumbells 90 degrees.

25kg * 6
25kg * 6
25kg * 6
22.5kg * 6
22.5kg * 6

This was really difficult this morning. I had to drop the weight to 22.5kg for the 4th and 5th set.

Dumbell Row
22.5kg *6 *5

Overhead log press

27kg *6
37kg *6
37kg *6
37kg *6
37kg *6


Facepulls
1*10 @ 40
2*10 @ 60

brownej

Thursday 26th April

Went for a short run this evening in between the showers.
4km 18mins

I messed about with some core stuff afterwards nothing of note.

brownej

Friday 27th April


Squats
Alot happier with squats this morning. The Bar I was using this morning was a little lighter than normal at only 17.5kg.

Empty Bar 17.5kg *10
Empty Bar 17.5kg *10
27.5kg *10
27.5kg *10
37.5kg *10
37.5kg *10
47.5kg *10
47.5kg *10
57.5kg *6
57.5kg *6
62.5kg *6

Up to this morning 50kg was the most I had put on a bar. The extra weight today felt fine. I'm pretty sure I could have put more weight on but I want to take this slowly and focus on maintaining proper technique plus it was getting late.

Chin ups

5 narrow parallel grip chin ups followed by 8 minis
*5


Dumbell press
flat bench twisting the dumbells 90 degrees.

25kg * 6
*5

This felt quite heavy again this morning but I persevered to the 5 sets not like Wednesday where I chickened out and dropped the weight..

Dumbell Row
22.5kg *6 *5

Overhead log press

27kg *6
37kg *6
39.5kg *6
39.5kg *6
39.5kg *6

I added a little extra weight here this morning and it was only an additional 1.25kg on each side but boy did I feel it.

brownej

Sunday 29th April

Was very lazy this weekend.
I went out this morning intending to jog two laps. I looked out the window and it was bright and sunny so I thought no bother. I got around the corner and was nearly blown over by the wind plus it was a lot colder than it looked.
Anyway with all those excuses in mind I only did one lap.

Jog
4km 18 mins 15s

brownej

Monday 30th April


Squats
I can finally say I'm happy with the way squats are going. Bar this morning was the 23.6kg bar.

Empty Bar 23.6kg *10
Empty Bar 23.6kg *10
33.6kg *10
33.6kg *10
43.6kg *10
43.6kg *10
53.6kg *8
53.6kg *8
63.6kg *6
63.6kg *6
63.6kg *6

Chin ups

there was bit of a queue going at the chin up bar this morning so the rest period between sets ws a little longer than I would have liked so I compensated by adding in an extra chin in the middle 3 sets.

5 narrow parallel grip chin ups followed by 8 minis
6 narrow parallel grip chin ups followed by 8 minis
6 narrow parallel grip chin ups followed by 8 minis
6 narrow parallel grip chin ups followed by 8 minis
5 narrow parallel grip chin ups followed by 8 minis

felt good. The last chin on the last set was tough but I made it.


Dumbell press
flat bench twisting the dumbells 90 degrees.

25kg * 6
*5

This felt even heavier than it did on Friday. I just about managed to complete the last set.

Dumbell Row
25kg *6 *5

upped the weight to 25kg. Felt good.

Overhead Barbell press

Someone else was using the log this morning which is unusual because normally nobody uses it, so I had to use a barbell. I've never used one before and it felt quite a bit different to the log. for a start I couldn't push as much weight as with the log. I suppose it's just a matter of getting used to it. I used the same bar as for the squats earlier so it's 23.6kg.

23.6kg *6
33.6kg *6
33.6kg *6
33.6kg *6
33.6kg *6

brownej

Tuesday 1st May

Today is cardio day. yeahhhhhh.

I hadn't planned on doing the exercise bike but I sat down on it and started peddling and chatting and before I knew it I had 45 mins done.

Exercise Bike
45 mins at level 8, 85 to 90 rpm (470cal burned according to the bike. The other bikes tell me different things for the same effort)
A nice steady pace. Was sweating quite a bit after it.

Cross trainer
15mins. ramping up the resistance from 30 to 100 (180 cals burned)

Rowing machine
As all the cool kids seem to be doing 500s on the C2 rowing machines I though I'd give it a go.
Started out rowing easy for a few mins just to get a feel for the machine then I set it up for 500m and let her rip.

500m 1m38.9s at level 10.

Pretty piss poor time. Maybe I should have done it before spending an hour on the bike and the cross trainer.
I never pulled at a faster than 1m 36s pace no matter how hard I pulled. People were looking at me like I'd lost the plot. I pretty much died on the last 50m absolutely nothing left. I then ended up sitting on the machine for a minute or two because I wasn't quite sure if I would be able to stand up.

brownej

Wednesday 2nd May

Started off with some cardio today to warm up
12 mins on the cross trainer (220 Cals)

It was a PT session tonight so there was a bit of a program change. A couple of new things that I haven't done before. Deadlifts and squats

Deadlifts. (New to me)
Started out with just the bar then moved on to 40kg elevated on a low box then 50kg then on to the floor then 60kg then 70kg

20kg Bar *5
20kg *5
40kg *3 (elevated on a low box)
40kg *5 (elevated)
50kg *3 (elevated)
50kg *3 from floor
50kg *3
60kg *3
60kg *5
70kg *5
70kg *5
70kg *5
70kg *5

This felt good. A lot of practice required I think. The pulling is fine it's the putting the bar back down that I was having trouble with. All in all i think it went pretty well

Front Squat (another new one)
I had to try a couple of different grips on the bar before I found one that kinda worked for me. this just felt awkward at first with the bar. I was completly all over the place. Empty bar wobbling. It was a bit more stable when I put the weight on.
20kg Bar *5
20kg *5
20kg *5
40kg *5
40kg *5
40kg *5
40kg *5
40kg *5

I felt I could definitely have pushed more weight but keeping the bar balanced and keeping it from not rolling off my shoulders and chest would have been a problem. This one requries a bit more practice because of the awkwardnes of it.

Dumbell Bench
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Body weight row
Strict form touching chest to the bar
*10
*10 elevated feet
*10 elevated feet
*10 elevated feet

I included a few chins in here as well wide grip, just for fun and torture
Chins *5
Chins *4
BW row elevated feet *6
Chins *3
Chins *2

Good session I thought. I like the deadlifts and surprisingly I liked the front squat too.

brownej

Just did a quick jog this evening.

4km 18mins 40s

brownej

Friday 4th May

I rolled out of bed a little late this morning. And I had to roll becuase I was so stiff and sore from Wednesday....
so I arrived at the gym at 7.20 late late late. I need to manage my time better because I didn't get the full workout in this morning and I was still late for work.:mad:

Deadlifts (As these are still new I decided to practice a bit)
40kg *8
40kg *8
50kg *5
50kg *5
60kg *5
60kg *5
70kg *5
70kg *5
70kg *5
70kg *5
70kg *5

This all felt fine so I decided to up the weight a little
80kg *3
90kg *3

I stopped at 90kg but I'm pretty sure I could have gotten 100kg. I'll try that on Monday. I was running way behind at this stage and because It's only my second time dead lifting I decided not to risk going too heavy.

chin ups (grip palm facing away slightly wider than normal grip)
6*5

last rep was debateable as to whether I got up. It took about 15s but I think I got there in the end.

Front Squats
20kg bar *5
20kg bar *5
40kg *5
40kg *5
40kg *5
40kg *5
40kg *5

If I hadn't speant so much time on the dead lifts I would have had more time to play around with the front squats. I'm having a bit of bother balancing the bar on my shoulders. More practice required.

Dumbell flat bench
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

I did these at a faster tempo than I normally would and I think it works a bit better.

I didn't have time to do body weight rows, so I need to manage my time a bit better. Less faffing about with the deadlifts and more getting down to business.

brownej

Disaster of a weekend in terms of both exercise and food. Anyway ack on track today. It was a bit more of a struggle than normal.

Exercise Bike
30 mins at level 8, 80 to 95 rpm, 335 calories

Elliptical trainer
20 mins ramping up from 30 to 100, 365 calories

I then went and rolled around on the floor for a while attempting to do some core work because I haven't done any in ages.

brownej

Wednesday 9th May

Up bright and early for the gym this morning. Well no actually I was my usual very late self. 7.20 again this morning. Must get up earlier.
Anyway the gym was really busy this morning, so my routine was disturbed a bit. No squat racks no lifting platform no dumbell benches available at 7.30 in the morning!!!!!!!
so I started with chins and worked my way from there

Chins
6
6
6
6
6 just about got the last rep

Bench press using Bar (haven't done this in ages)
Bar *10
40kg *8
50kg *6
55kg *6
55kg *6
55kg *6
55kg *6

Deadlift
40kg *10
50kg *10
50kg *8
70kg *6
80kg *6
80kg *6 Felt that this was slightly too heavy so went back to 70kg
70kg *6 Too light back up to 80kg and suck it up.
80kg *6

Front Squat
20kg Bar *6
20kg Bar *6
40kg *6
50kg *6
50kg *6
50kg *6
50kg *6

I uppe the weight on this to 50kg today and it was hard. Enjoyable though but hard. Need to practice balancing the weight on my shoulders. I'm guessing it's not good having to shrug the weight back up on to my shoulder on rep 5. Keeps slipping off my left shoulder.

Bodyweight Rows
10
10
10

Only did 3 sets of 10 on these as I was as usualy these days late for work. (Must get up earlier)

brownej

Thursday 10th May

Cardio Day.

Exercise Bike
25mins at level 8, 80 to 90rpm, 265 Calories

Elliptical
20 mins ramping from level 30 to 100. 390 Calories

Some rolling around on the floor afterwards
3 sets of
Sit ups holding medice ball over chest *20
mountain climber variations *20
plank 60sec
side plank 30s

A bit of streching afterwards which felt great.
Then into the sauna for 10mins.

brownej

Friday 11th May

Deadlifts
40kg *8
50kg *10
70kg *6
70kg *6
80kg *6
80kg *6
85kg *6

This was a bit of a struggle this morning. The whole session was a bit of a struggle! I think I might be coming downwith the virus thats going around the office:(. Well thats my excuse anyway.
I think I'll stick to 85kg for the time being and see how I get on.

chin ups (Palm facing away)
6*5

Last rep was a strugle again. I think it might be a psychological thing!
I ripped some of the skin off my left hand on the 4th set. I've never been more aware of where the bar sits on my hand.

Front Squats
20kg bar *6
20kg bar *6
40kg *6
50kg *6
50kg *6
50kg *6
50kg *6


Dumbell flat bench
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Body Weight Row
10
10
8

brownej

Monday 14th May

FFS if I thought Friday was bad, today was worse. I don't know what the fcuk was wrong with me today. First of all I was late. I seem to be late every day for the last few weeks so I need to fix that. When I got in to the gym at 7.20 almost everything was in use. I manages to grab a squat rack to do deadlifts.

Deadlifts

This was just stupid. I haven't done deadlifts in the squat rack before and I was using the metal plates which didn't help. I was doing stupid things like taking the bar down and placing it on the floor, then adjust the safety bars and suddenly realising that as the bar is under the safety bars I can't get it on top. duh....
The only bar left that wasn't bent was the 23.6kg bar which is a complete ****ing shredder. As if my hands weren't in bits enough.

23.6kg *10 Deadlifting off the safety bars is just annoying
43.6kg *10 very annoying. This just wasn't working. I put the 20s on and lifted from the floor
63.6kg *6 the metal 20s are not as big as the rubberised 20s so lifting these from the floot is a bit more difficult. It's only an extra couple of centimeters but it makes a huge difference.
73.6kg *6
78.6kg *6
78.6kg *6
81.1kg *6
81.1kg *6

Way more difficult than it shoudl have been

Chinups/pullups (palm facing away)
Body weight
8
8
4 What the fcuk! 4? seriously 4?
4 arrgggg
5
Not a happy bunny after that

Front Squat
After 8am the place was just dead so lifting platform with rubberised plates for this.

20kg *10
20kg *10
40kg *6
50kg *6
50kg *6
50kg *6
50kg *6

This was good. Very happy. Managed to get good and low on this and the bar wasn't rolling forward as much as last week so very happy.

Dumbell press (flat bench)
25kg *6
25kg *6
25kg *6
25kg *6
25kg *3 ????? WTF!!!!!!!!
25kg *3

Just had enough at this stage. It was 20 to 9, late for work and really cranky. No time for rows.

brownej

Tuesday 15th May

Cardio Day.

Exercise Bike
30mins at level 8, 85 to 95rpm, 365 Calories

Elliptical
20 mins ramping from level 30 to 100. 400 Calories

Some rolling around on the floor afterwards
3 sets of
Sit ups holding medice ball over chest *20
mountain climber variations *20
plank 60sec
side plank 30s

Some stretching afterwards.

brownej

Wednesday 16th May

Quick session withthe PT tonight. We just did a cardio circuit. A sweat session he called it.
Anyway..
I warmed up with 15 mins on the cross trainer. level 30 to 90, didn't log the calories
10 mins on treadmeill 8mph at 4% incline
10mins on bike level 12 85rpm
10 mins on stairmaster. Never used it before so was messing around with the settings. I think it's one I'll try again.

finished with some core work using swiss ball

brownej

Thursday 17th May

Lunch time jog 4km 21mins
that is all....

brownej

Friday 18th May


Deadlifts

40kg *10
40kg *10
60kg *10
80kg *6
85kg *6
85kg *6
85kg *6
85kg *6


Chinups/pullups (palm facing away)
Body weight
8
8
8
3 thats enouugh of that.
I seem to have a bit of a problem doing pullups directly after the deadlifts. I must move them around and see how I get on


Front Squat
I'm starting to really enjoy this

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6

This was good. Very happy. Managed to get good and low on this.

Almost had an incident with the bar on the last set but managed to keep it from rolling off.

Dumbell press (flat bench)
12.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Last set was a struggle. Just about managed to get the last rep out.
I've been finding this a bit more of a struggle recently. I started out with the 12.5kg just to warm up a bit.

BW rows (feet elevated)

10
10
10

brownej

Weekend was pretty exercise free.Walked from the town centre of kilkee up to the cliffs and back on Saturday. Sunday was a longish walk on the beach messing about with a rugby ball along the way. Nothing major.

Monday 21st May

Gym was difficult this morning. I'm not sure what was wrong with me. Everything was a struggle. I ended up with long delays between sets and I had to really work for each rep. I think it was probably becasue I was either not eating enough yesterday or not sleeping enough last night. Both of these will be straight forward to rectify.

Deadlifts

20kg *10
40kg *10
60kg *10
80kg *6
85kg *6
85kg *6
85kg *6
85kg *6

Deadlifts were difficult. I had trouble holding on to the bar. I'd get like 3 reps and then have to stop and adjust my grip.

Chinups/pullups (palm facing away)
Body weight
8
8
6
these are not getting any better. I know I siad last week that I'd move my program around but I was not really capabaly of adjusting the program on the fly this morning.


Front Squat

This was better

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6
55kg *6

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6


Really struggled on the last set of these. I'm not making any progress here. I might change to incline and see how that goes.

brownej

Tuesday 22nd May

Some cardio today. Didn't go very well. On average I seemed to be operating at 85% of last weeks ability which was slightly annoying. could just be a frame of mind thing.

Bike
30minslevel 8 at 75 to 85rpm (usually manage 80 to 95 rpm) 310 calories

Arse Trainer
Ramping up from 30 to 80 15 mins 260 Calories.

floor work
sit ups holding 6kg (I think) medicine ball over chest *20
Mountain climber variations *20
plank 60s
side plank 40s
other side 40s
above x 2

Did lots of stretching. My legs and hips are fairly tight. Stretching is good.

brownej

Wednesday 23rd May


Deadlifts

50kg *10
50kg *10
60kg *8
80kg *6
85kg *6
85kg *6
90kg *6
90kg *6

Grip was a bit better today. Not great. 90kg *6 is a new record for me butthen again I'm only at it a couple of weeks. I lost count of the numebr of sets I did. There could have been another 85kg set in there!:o
Front Squat

I left out the chins this morning

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6
60kg *1
60kg *6

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

brownej

Thursday 24th May

Went for a jog in the sunshine at lunch time. It was very warm..
4km 20min30s

brownej

Friday 25th May

Deadlifts

20kg *10 in squat rack with metal plates
50kg *10
60kg *10
80kg *6
85kg *6
85kg *6
90kg *6 with rubber plates
90kg *6

I really hate using the squat rack for deads. AS soon as a space was free I moved over to use the rubber plates.

I left out the chins again this morning

Front Squat

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
60kg *6
60kg *6

I used the other grip on the bar this morning. I usually cross my arms but today I tried the other way like you would for a clean. I found it ok. I don't think my wrists are used to bending back like that but I assume it's just a matter of getting used to it.

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

brownej

Monday 28th May
Gym was in the evening today instead of the morning. Lots of late nights this weekend didn't make for getting up early for the gym before work today. I haven't done a session in the evening for ages and it felt complely different to the morning. It felt alot better.

Deadlifts

40kg *10
60kg *10
80kg *6
90kg *6
90kg *6
95kg *6
95kg *6

Front Squat

20kg *10
20kg *10
40kg *6
60kg *6
60kg *6
60kg *6
65kg *6
65kg *6

Front squat was good today. I definitely can go heavier here. The olympic hold is taking a bit of getting used to. I need to work on wrist and shoulder mobility. Chins (parallel grip)
Body weight
6 +8 minis
6 +8 minis
6 +8 minis
3.5+2 +6 minis
3+1

Grip failed completey on the 3rd set. I'm putting it down to the grip on the front squat.

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

15 mins on an exercise bike afterwards with some stretching afterwards.

brownej

Wednesday 30th May

Today was a PT day so it was a bit of a programme assessment and adjust sort of thing.

Deadlift
Lots of deadlifts. assessing technique and form at various weights from bar to 95kg.
Finished with 5 sets of 3 at 80kg focussing on form and grip and hip drive with just lowering the bar to just below the knee and not to the floor.

Squats
Started off with front squats
40kg to a low box for 6.
Bar was too light and the box wasn't low enough so we upped to 60kg and lowered the box.
box was really low but my form was fine. that was for 6
Decided to switch to back squat. I've had problems with this before but it was pretty comfortable with 60kg now. Started off with just touching the box but moved on to sitting on the box for more hip drive.
For the work sets back squat was to the low (low) box sitting on it for 2 seconds and then driving up. This is WAY more difficult than just touching the box.
5 sets 3 reps with 60kg.

Rows
Tried to do bent over barbell rows but it just wasn't happening. I couldn't do it without arching my back. We were at it for 15 mins and I just wasn't getting it. We tried it with the log (hammer grip) and with a bar but it just wasn't working. I couldn't even do it right with no weight. I need to practice this in front of a mirror at home until I get it.
So just did the lie down on the bench row (whatever thats called)

Punch bag
Finished off the workout with a session on the punch bag. I've never really hit anything before so this was a bit of an eye opener. It's way more tireing than it looks.

So my programme for the next week or so looks something like this
Deadlifts, 5 sets of 3 focussing on technique, lowering the bar to just below the knee.
Back squat, 5 sets of 3 to a low box sitting on it for 2 seconds (focus on driving up)
Dumbell bench, 5 sets of 6
Rows, 5 sets of 6 (must get bent over rows right)
log press (5 sets of 6)

brownej

Thursday 31st May

Short jog.
4km 18mins 10s

I need to get more cardio in. The pace on the jog wasn't too fast but I was feeling it a bit towards the end.

brownej

Friday 1st June

1st day of slightly adjusted program

Deadlifts
40kg *10 to just below the knee
60kg *10 to just below the knee
To just below the knee focusing on driving up and hip action. Focus on correct back position while pulling an dlowering hte weight to below the knee and concentrating on grip. I need to make a really concentrated effort not to shrug the weight too.
80kg *4
80kg *4
90kg *4
90kg *4
90kg *3

Those were all supposed to be 3s but it felt too easy. My initial pull off the floor is not good but the lowering to below the knee and pulling up is grand.

Squats
Bar *10*2
I'm actually really happy here. A month ago I wouldn't be able to do anything like this without hurting myself. The front squat has really really helped the back squat.

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up. This is so much more difficult than just touching the box and coming back up. The act of actually sitting down and then driving back up is a bit of a killer.
40kg *5
60kg *3
60kg *3
60kg *3
60kg *3
60kg *3

Bent over Rows
I couldn't do these at all on wednesday so I decided to pratice practice practice these this morning. It went ok actually. I think I'm starting to get it. I did it at a 45degree ange rather than bending right over. I'll work up to bending over further.
20kg Bar *10
20kg Bar *10
20kg Bar *10
30kg *8
30kg *8
30kg *8

Over head press
I was supposed to do these with the log but as I had the bar in my hand I though I'd use that instead. I've only used the bar once and I didn't get on too well at all compared to the log but I thought I'd try it again. I think I'll use the bar and the log every second session.

20kg *6
20kg *6
30kg *6
35kg *6
37.5kg *6
40kg *6
40kg *6

I wasn't sure what I could do so I was adjusting the weight as I went. some of the 37.5kg ones were ugly. First set of 40kg was fine. Second set was ugly for the last 2 reps alot of leg drive action.

Dumbbell bench
something went wrong with my program here. I think I was supposed to do the bench before the row. oops. Doing the bench after the press was a bit of a struggle
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *5

It was a good session. just trying to find my feeet with the adjusted program. It will be better next week.

Afternoon

Went for a jog at lunchtime
4km 20 mins 5secs

brownej

Monday 4th June
Deadlifts
40kg *10 to just below the knee
60kg *10 to just below the knee

From blocks
90kg *4
90kg *4
95kg *4
100kg *4
100kg *4

Grip was a bit of a problem. Better when I used chalk

Squats
Bar *10*2

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
40kg *8
60kg *3
60kg *3
60kg *3
65kg *3
65kg *3

Dumbbell bench
15kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows supersetted with OH press

20kg Bar *8
30kg *8
35kg *6
30kg *8
30kg *8
30kg *8

35kg was slightly too heavy for OH press when done immediately after the rows. My shoulders were on fire!!!

Went for a walk in the evening. 45mins

brownej

Tuesday 5th June

A little cardio today.

20 mins on exercise bike at level 8, 85 to 90 rpm. 230 cals

17 mins on cross trainer. Ramp resistance up to 100. 280 cals

I was sweating alot.... much more than usual, considering the effort level wasn't as high as it could have been. My shoulders and hamstrings are aching a bit after yesterday.
Did some stretching afterwards and some ab work. David Wallace was on the mat next to me, I had to shove over a bit to make room. Pity he had to retire last month due to injury. It's good to see he's still keeping up the training.

brownej

Wednesday 6th June
Deadlifts
from floor
50kg *10 to just below the knee
50kg *10 to just below the knee

From blocks
80kg *6
80kg *6
90kg *6
95kg *4+2 grip went after 4
Break out some chalk
100kg *5
100kg *5

Grip was a bit of a problem. Better when I used chalk

Squats

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
40kg *8
40kg *8
60kg *3
60kg *3
60kg *3
65kg *3
65kg *3

Dumbbell bench
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows using log supersetted with OH press

27kg log *8
27kg *8
27kg *8
27kg *8
27kg *8

Next time I'll add a bit more weight to the log. I find the hammer grip on the log easier than the bar too.

Good session. I found the squats a bit difficult. The drive from the seated position was more of a pain today than Monday. I'll see how I'm going on Friday I might up the weight a bit. Deadlifts were good. Grip is getting better. I think I might try upping the weight a small bit each session or every second session for a while and see how I get on.

brownej

Work is really busy at the moment so there was no time for a cardio session yesterday:(. I've been very lacking in cardio over the last couple of weeks.

Friday 8th June
Deadlifts
from floor
60kg *10 to just below the knee
60kg *10 to just below the knee

Someone else was using th blocks this morning (the cheek) so I used a thick 20kk plate on each side. Deads to just below the knee.
90kg *6
90kg *6
100kg *4
100kg *6 used chalk
105kg *5

I thought I had 80 on the bar until I went to up it and realised there was 90 on it:o. 105kG is the most I've put on the bar and it felt good. Using chalk really improves grip. On the last set I could only fo 5 and this was the first time that it wasn't the grip that went first.

Squats

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
Bar *10
Bar *10
40kg *8
40kg *8
60kg *3
65kg *3
65kg *3
65kg *3
65kg *3

This was tough. I almost didn't make it back up on the last rep of the last set.

Dumbbell bench
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows using log Barbell supersetted with OH press

20kg bar *8
30kg *8
30kg *8
32.5kg *8
32.5kg *8
32.5kg *8
The weight seems grand for the rows but the OH press immediately after is quite tough. The last 3 reps on the last set were very legs assisted rather than strict form. The think the hammer grip log is easier.