The BoomBoom Room

bigronnie9

Starting a log here (have a scrappy paper one but this will have a bit more accountability). It might no be too impressive but if it improves my consistency in exercising then job done!

Current Stats
Age: 28
Height: 5 ' 9
Weight: 77.8kg

That weight from this morning is afew kg up on where I normally stick, bank holiday weekend/holiday the week before accounting for that!

To date:
Training has abit of a mish mash of programs (Stronglifts/a PPL routine/allpro's/made up programs) and done a run through of Hanley's 6 week free program a couple of months ago which was my only consistent block of training.

Aim is to increase some muscle mass, then hopefully do more strength based training.

Gonna start off with an attempt at GVT, have been interested to try it for awhile so will see how it goes....

bigronnie9

Monday 04/05/2015

A1: Squats
10 x 10 x 72.5kg
A2: Hamstring Curls
1 x 10 x 20kg, 9 x 10 x 15kg

B1: Split Squats
3 x 12 x 20kg
B2: Ab Pulldowns
3 x 12 x 65kg

No rest between exercise 1 & 2, 90 seconds rest, then repeat.

I think original GVT calls for not supersetting the exercises, but in the interests of not spending all night in the gym ill attempt it.

Food yesterday wasn't great, but after 3 nights on the booze it was never going to be.

Happy enough with session, knew it would be a tough one on a bank holiday Monday... legs are steadily getting stiffer and stiffer as today goes on though!!

bigronnie9

Tuesday 05/05/2015

A1: Bench Press
10 x 10 x 40kg
A2: Lat Pulldowns (Underhand)
10 x 10 x 45kg

B1: Incline DB Fly's
3 x 12 x 12kg
B2: Seated Cable Rows
3 x 12 x 70kg

C: Punching Bag
Tabata

Good session, surprised I managed the 10 sets of bench as that's definitely one of my worse exercises..last 2 sets the form wasn't great though. Not sure if I should increase weight next day or leave as is and try nail the 10 sets.

Food was better yesterday, find it a lot easier when at work and in a routine...weekends are killer. That said I still had some chocolate last night with a cuppa but that's not too bad!

Legs got stiffer and stiffer as day went on, could barely move around the bag so decided 4 mins was the most I could do.

Legs in bits today, even worse than yesterday, meant to play 6 a side tonight but might have to pull out....looks like GVT leg day 1 has beaten me pretty badly! :eek:

bigronnie9

Wednesday 06/05/2015

Cancelled 6 a side since my legs were still stiff as planks, went to the gym after work for a bit of a sweat instead.

A: Skipping Rope
Tabata

B: Punching Bag
10 x 90seconds on/30seconds off

C: Skipping Rope
Tabata

Plank
Tabata

As planned, was a sweaty heap by the end. Done some static stretches for my legs after and headed home.

Was just sitting down to watch the match when got a phonecall saying the 6 a side lads were one short could I stand in goal.....felt good after the gym session so headed along, didn't stay in goal for too long though, ended up playing most of the 80 mins outfield.

Needless to say im crippled today, groin and quads. Need to start foam rolling I think.

On the plus side nutrition was good yesterday, must start tracking calories/macros to see if they are actually good

Señor Fancy Pants

Good man Ronnie, bench that fcuker.

bigronnie9

Thursday 07/05/2015

A1: DB Curls (elbow resting on inclined bench...no idea if theres a specific name for that)
5x10x8kg
A2: Tricep Dips off bench (no dipping station)
5x10x10kg plate on lap
(was struggling with curls and dips didn't feel like they were targeting my triceps enough, so switched on suggestion from friend)
B1: EZ Bar Curls
5x10x20kg
B2: Tricep Pulldowns
5x10x55kg

C1: Military Press
10x30kg, 10x25kg, 12x20kg
C2: Lat Raises
3x12x5kg

Punching Bag
3x90 seconds on/30seconds off

Knew this would be a stinker of a day, in the year or so ive been going to the gym ive never really focused on arms(extremely weak apparently, 8kg!)

And I find military press very hard. Im ok for the first few reps but as soon as I hit rep 6 or 7 its like im trying to lift the Earth over my head!! Need to work on shoulder strength/stamina/mobility, might look into how to do this abit more for when GVT finishes.

Food was good enough yesterday, had a double portion of dinner though cause I was starving. Apparently you should eat more for GVT anyway so im saying that's legit!

Incredibly legs are still sore, no idea if ill be able for a leg day Saturday... Rest day today thank god

bigronnie9

Sunday 10/05/2015

A1: Squats
10x10x72.5kg
A2: Hamstring Curls
10x10x15kg

B1: Calf Raises
3x12x100kg
B2: Ab Pulldowns
3x12x65kg

Quick n dirty session yesterday since I was hungover. Should of been done Saturday but I had a lot on and after last weeks DOMs said an extra day rest wouldn't be a bad thing.

Happy enough with it, slightly stiff lower back today, probably because form was dropping off for last 2 sets of squats.

Went for calf raises (think these are in the original GVT) instead of split squats in an attempt to avoid the pain of last week. Think for the next leg day ill try up the weights.

Boozing Friday and Saturday night...also ate ALOT of food but no takeaways so that's a plus! Will probably stay away from the drink next weekend, been doing a lot of it lately and feels like its pretty much cancelling all effort in the gym

bigronnie9

Monday 11/05/2015

A1: Bench
10x10x40kg
A2: Underhand Pulldowns
2x10x45kg, 8x10x50kg

B1: DB Flys
3x10x12kg
B2: Barbell Rows
3x12x50kg

C: Punching Bag
5x90seconds on/30seconds off


Not 100% if im using my chest as much as I could when benching, might be using more arms/shoulders... Although chest is abit stiff today so must be using it some bit or else that's just from the flys....

Will try and up the weights next time around for Bench, also probably for rows and pull downs. If I thought id be able to manage afew sets of 10 chin ups id do them before going to pulldowns, something to work on!

bigronnie9

Tuesday 12/05/2015

A: Skipping
tabata

B: Punching Bag
10 x 90 seconds on/30seconds off

Just a quick session as gym is only around the corner from work and by the time im done traffic has calmed down.

Nutrition has been hit and miss this week, eating a lot since I started GVT...not sure if hunger is related to the training or if its a just a mental thing, ive kinda convinced myself its legit to be more relaxed with the eating for the few weeks of GVT

bigronnie9

Wednesday 13/05/2015

A1: DB Bicep Curls(elbow on bench)
10x10x8kg
A2: Tricep Dips off Bench
6x10x10kg plate on lap
*then switched to
A3: Tricep Pushdowns
4x10x60kg

B1: Military Press
3x12x25kg
B2: Reverse DB Flys
3x12x12kg

Added in abit extra:

C: BB Shrugs
12x60kg, 12x60kg, 12x60kg
BB Holds
2x20seconds x 70kg

Followed by about 85 mins of 6 a side.


Added in the shrugs because I had time to spare...and added in the barbell holds because the shrugs reminded me how crap my grip is

Weight this morning 75.7kg...so a drop of 2kg in just two rounds of GVT....even though im eating all around me (not necessarily clean eating either). Strange but ill take it!

bigronnie9

6 a side again last night...bit stiff today. debating a gruelling leg session after work or postponing till tomorrow...

Alf Veedersane

bigronnie9 wrote: »

6 a side again last night...bit stiff today. debating a gruelling leg session after work or postponing till tomorrow...

I'd be inclined to suggest the latter.

bigronnie9

Friday 15/05/2015

A1: Squats
10x10x75kg
A2: Hamstring Curls
10x10x15kg

B1: Calf Raises
3x12x100kg
B2: Ab Pulldowns
3x12x70kg

Happy enough to get through this as was pretty stiff after soccer 2 nights in a row previous. Done some stretching beforehand and really loosened up around the 4th set of squats and was glad I went.

Having some issues with my foot (unrelated to the gym) so might not be able to squat for another week maybe two, will find out for definite Thursday evening... debating to continue GVT without the squats or else just switch to something else for the next week or two

bigronnie9

Monday 18/05/2015

A: Incline Bench Press
2x10x20kg, 1x4x37.5kg, 1x1x42.5kg, 3x6x47.5kg

B: Incline DB Bench
3x6x12kg

C: Bench Press
3x6x50kg

DB Bench
3x6x12kg

E: Calf Raises
6x110kg, 6x120kg, 6x130kg

Said id shelve GVT since without squats I don't think it would be half as good. Went with a "Bro Split" for the first time, don't think ive ever just done a chest on its own session before, one of the lads would be into it and loves it.

Interesting, went with light weights for the DB exercises so I could focus on lifting with my chest and not my arms (an issue I have when benching), got a good stretch at the end of each movement and had a nice slow tempo.....quite "Pumpy".....Chest DOMS today pretty bad I have to admit.

A nice quick session, while I wouldn't plan on doing a bodypart split for a long period of time, ill stick with it and try to keep adding weight each session for the time being until my foot is sorted.

bigronnie9

Tuesday 19/05/2015

A: Deadlifts
10x60kg, 10x60kg, 4x70kg, 1x80kg.
6x90kg, 6x100kg, 6x100kg

B: Barbell Rows
6x60kg, 6x65kg, 6x70kg

C: Chin Ups
x6, x6, x4

Wide Grip Lat Pulldowns
6x55kgm 6x55kg, 6x55kg

E: Barbell Shrugs
6x70kg, 6x70kg

F: Circuit by 3 of:
F1: Ab Pulldowns 12x70kg
F2: Leg Raises x15
F3: Bicycle Sit Ups (no idea what proper name is, Air Bicycles maybe?) x14

Haven't deadlifted in a good while now, bit lighter than I would of hoped but felt like good form throughout.

Just getting a feel for what weights to use for each exercise..... My god my grip strength is shocking though! Bad enough for deadlifts, but the rows/chin ups/shrugs and even the pulldowns all felt like I just couldn't hold on

Will try and incorporate some barbell holds at the end of sessions from now on, seem to remember them being recommended on here by afew posters.

Air Bicylces....what can I say except, they hurt. Also, felt quite tight through the hips while doing them, have to stop finding excuses not to foam roll/work on mobility!
Chest DOMS still lingering since Monday...and upper back tight today, forgot how much I enjoy deadlifts

bigronnie9

Wednesday 20/05/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x32.5kg, 6x35.5kg, 6x32.5kg

B: Lat Raises (Side)
3x6x8kg

C: Bent Over Rear Delt Flys
3x6x12kg

DB Front Raises
3x6x8kg

E: Calf Raises
3x10x110kg

F: Barbell Holds
60kg x 36seconds, 60kg x 25seconds

Turned out to be a fast enough session, attacking shoulders from all angles it would seem.

Fairly demoralising by the end, lat raises felt like they were 100kg instead of 8kg.... tough to try and keep good form!

Barbell Holds added in after Tuesdays eye opener on my grip strength.... was going to start with a bar of 80kg but by god im glad I didn't!

bigronnie9

Friday 22/05/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg, 10x45kg, 10x45kg, 10x45kg

B: Barbell Curls
6x25kg, 6x25kg, 6x25kg

C: Close Grip Bench Press
6x30kg, 6x35kg, 6x40kg

Alternating Hammer Curls
12x8kg, 12x8kg, 12x8kg

E: Seated Tricep Press
6x15kg, 6x15kg, 6x15kg

F1: Ab Pulldowns 3x15x70kg
F2: Leg Raises 3x15
F3: Bicycles 3x16


Bit of a meh session, wasn't sure what weight to use on majority of exercises, will know better next time.

Also might swap out the seated tricep press for something else next time...

bigronnie9

Sunday 24/05/2015

Going to try Hanleys suggestion for improving chin ups

8 sets of 3 last night, will hit 9 sets next time

bigronnie9

Monday 25/05/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x50kg, 6x50kg, 6x50kg

B: Incline DB Press
6x13kg, 6x13kg, 6x13kg

C: Bench Press
6x52.5kg, 6x52.5kg, 6x52.5kg

DB Bench Press
6x13kg, 6x13kg, 6x13kg

E: Plank
10seconds on/20seconds off x8

Happy enough that I added weight to all lifts... last 2 reps on flat bench were a struggle to say the least but glad I got them out.

Actually tracked everything I ate yesterday on MyFitnessPal, aiming for just over 2000 cals... the only thing I couldn't track was a small glass of homemade smoothie yesterday morning because I didn't know what herself put in it (fruit, yoghurt,orange juice, god only knows what else).

Id say it was about 150 - 200 calories at a push. Still fell about 100 cals short and about 10g protein out...will try and tweak diet to get it spot on

Felt like id eaten loads, madness

bigronnie9

Tuesday 26/05/2015

A: Deadlifts
10x60kg, 10x60kg, 4x70kg, 1x80kg
6x100kg, 6x100kg, 6x105kg

B: Barbell Row
6x70kg, 6x70kg, 6x70kg

C: Chin Ups
x6, x6, x6

Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

E: Barbell Shrugs
6x65kg, 6x65kg

F1: Ab Pulldowns 3x15x70kg
F2: Leg Raises 3x20
F3: Air Bicycles 3x20

Last 2 reps of deadlift weren't the cleanest, grip was suffering and had to compensate, tail bone stiff as a result, will have to watch that in future

Switched to underhand after the first set for barbell rows, find it easier to pull shoulder blades back instead of using my arms when doing overhand

Summary: Grip is poor, chin ups are the devil

bigronnie9

Wednesday 27/05/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x35kg, 6x35kg, 6x35kg

B: Lat Raises (Side)
3x6x9kg

C: Bent Over Rear Delt Flys
3x6x13kg

DB Front Raises
3x6x9kg

E: Plank
20secs on/10secs off x8

Determined to get stronger at overhead press, some [EMAIL="b@xtard"]b@xtard[/EMAIL] of an exercise to improve...not even sure what assistance excercises could be used

Will continue to try and add weight once I get 3 sets of 6 and see how I get on

bigronnie9

Thursday 28/05/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg, 10x47.5kg, 9x47.5kg, 8x47.5kg

B: Barbell Curls
6x7.55kg, 6x25kg, 6x25kg

C: Close Grip Bench Press
6x40kg, 6x45kg, 6x40kg

Alternating Hammer Curls
12x9kg, 12x9kg, 12x9kg

E: Tricep Pushdowns
6x60kg, 6x65kg, 6x65kg

F1: Ab Pulldowns 1x15x70kg
F2: Leg Raises 1x20
F3: Bicycles 1x20

Went for the 9th rep on last set of incline bench....had to roll it off myself, missed it badly

bigronnie9

Monday 01/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x52.5kg, 4x52.5kg, 4x52.5kg

B: Incline DB Press
6x14kg, 6x14kg, 6x14kg

C: Bench Press
6x52.5kg, 6x52.5kg, 6x52.5kg

DB Bench Press
6x14kg, 6x14kg, 6x14kg

E: Punching Bag
90seconds on/20seconds off x5

Was extremely hungover and was going to give it a skip..... decided id try and just get it done, glad I did

Added weight to everything except flat bench since I know the last set last week was a grinder.

Got it out grand yesterday and will be adding weight to all lifts except Incline Bench. Hopefully will knock out 3 sets of 6 next week without a hangover

bigronnie9

Tuesday 02/06/2015

A: Deadlifts
10x60kg, 4x70kg, 1x90kg
6x105kg, 6x105kg, 6x90kg

B: Barbell Row (Underhand)
6x70kg, 6x70kg, 6x70kg

C: Chin Ups
x7, x7, x6

Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

E: Barbell Shrugs
6x70kg, 6x70kg

F: Punching Bag
90s on/20s off x8

Bad day at the office, was wrecked going to gym, forgot a set of warm ups, deadlifts never felt comfortable. Second set started to feel a pain in lower back (tailbone?) really stiff, so dropped the weight for the last set.

Kind of turned me off the rest of the session but got through it...stiffly

bigronnie9

Wednesday 03/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x37.5kg, 6x37.5kg, 6x37.5kg

B: Lat Raises (Side)
3x6x10kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x14kg

DB Front Raises
3x6x10kg (used a kettlebell)

E: Punching Bag
90secs on/20secs off x5

F: 6 a side soccer
1hour 40 mins :eek:

Think that was a PB for reps of overhead press, looking forward to attempting 40kg next week (being able to put on two 10kg plates instead of a load of small ones will be satisfying!)

Lat raises and Front raises...im possible to use strict form....might drop the weight next time, not sure...

Game of ball ran on an extra 40 mins because it was a nice evening and nobody coming onto the pitch after...tough going towards the end but im still happy im retaining some fitness since im doing no cardio/leg work at resent

bigronnie9

Saturday 06/06/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: Barbell Curls
6x25kg, 6x25kg, 6x25kg

C: Close Grip Bench Press
6x42.5kg, 6x42.5kg, 6x42.5kg

DB Curls (elbow on incline bench)
6x10kg, 6x10kg, 6x10kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

Happy to have progressed on everything (except BB Curls), especially the incline bench after last weeks failure

BB Curls, I just don't feel them in my biceps...its more painful in my wrist/forearm than anything else. Might have to give up on these unless I can figure out if im doing them wrong?!

bigronnie9

Monday 15/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x52.5kg, 6x52.5kg, 6x52.5kg

B: Incline DB Press
6x15kg, 6x15kg, 6x15kg

C: Bench Press
5x55kg, 5x55kg, 4x55kg

DB Bench Press
6x15kg, 6x15kg, 6x15kg

E: Plank
20s on/10s off x8

F: Punching Bag
90seconds on/20seconds off x8

Was away for afew days with work last week so took the week off the gym...and ate a load of crap and was boozing Friday/Saturday so an all round unhealthy week.

Trying to get back on track this week, tighten up the nutrition abit and get afew gym sessions.

Dissappointed with Bench Press, thought id get 3 sets of 6 or close enough... was feeling pretty fatigued. Also noticed that I was lifting with my shoulders abit, need to fix that

bigronnie9

Wednesday 17/06/2015

A: Punching Bag
2mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x90kg, 6x90kg, 6x90kg

C: Barbell Row (Underhand)
6x72.5kg, 6x72.5kg, 6x72.5kg

Chin Ups
x7, x6, x6

E: Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

F: Barbell Shrugs
6x70kg, 6x70kg

G: 6 a side
1hour 40mins :eek:

Mismash of a session. Dropped the weight on Deadlifts after sore back issues last 2 deadlift sessions, felt much better yesterday when I concentrated on form more.

Had been arching my back too much (if that's possible), so I was the opposite to the usual slouched deadlift you'd see...im assuming that's why my lower back was getting it badly! I also had it pointed out that I was hunching up one shoulder at the top of the deadlift, and so I was lowering the weight unevenly (one side of bar hitting the ground before the other...something I would never of noticed myself)

Got the weight wrong on the lat pulldowns, was wondering why they felt easy enough!

These ridiculously long games of 6 a side are tough going, was getting cramps in both hamstrings last night at home watching tv afterwards and my calf as well felt on the edge. Going to try out the limber 11 at home and see how it goes

Alf Veedersane

Do you drink much water?

6-a-side in the warmer temperatures we've been having lately and not getting enough water on board will increase likelohood of cramps.

bigronnie9

I do try and drink a good bit, but looking back on yesterday I had a fair bit less than I usually would during the day because I was out of the office (find it easy to drink it when in the office, like a routine!)

I was putting it down to lack of fitness, but will definitely keep an eye on the water, specially days where ill be playing ball.

Cheers Alf!

Alf Veedersane

I just noticed my calves would be more twitchy after sawwwker on warmer days or days where I drank a bit less water than normal so I made sure to get plenty of water on days I'd be playing and that went.

bigronnie9

Thursday 18/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 5x40kg, 5x40kg

B: Lat Raises (Side)
3x6x10kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x15kg

DB Front Raises
3x6x10kg (used a kettlebell)

E: Punching Bag
90secs on/20secs off x8

Definitely a new PB for overhead press, really happy to be seeing some progress on that!

Kept the Lat/Front Raise weights the same as form isnt 100%, may even drop it down again next week

bigronnie9

Monday 22/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 5x55kg

B: Incline DB Press
6x16kg, 6x16kg, 6x16kg

C: Bench Press
6x55kg, 6x55kg, 6x55kg

DB Bench Press
6x16kg, 6x16kg, 6x16kg

E1: Ab Pulldowns x15 x70kg
E2: Leg Raises x15
E3: Bicycles x20
(three rounds)

F: 5km Jog - 29:47

First time going running in ages, said id take it nice and slow. Felt fine everywhere except my calves, which are extremely tight today.

Disgusted I missed the last rep on the incline bench. But happy to have gotten 3 x 6 on flat bench.

Still doing something uneven though, front of my right shoulder (Anterior Deltoid apparently... :P ) taking the brunt of the bench press I think on my right hand side.

bigronnie9

Tuesday 23/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x92.5kg, 6x92.5kg, 6x92.5kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x6

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: Barbell Shrugs
5x72.5kg, 6x72.5kg

G: Punching Bag
3minute rounds / 1minute break x5

H: Bike
5 minutes

Might leave the row / pulldown weights as they are for next week, try and get form right. find those two exercises you can just horse your way through it without really hitting proper form.

Deadlifts felt good again, still a light weight but going to slowly ramp it up to avoid that back pain again.

Grip was gone by the end, shrugs was more a battle to hold on than anything else

bigronnie9

Wednesday 25/06/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 6x40kg, 5x40kg

B: Lat Raises (Side)
3x6x8kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x16kg

DB Front Raises
3x6x8kg (used a kettlebell)

E: 6 a side
90 minutes

Slight improvement on OHP again, hopefully get that third set of 6 out next week and up the weight again.

Reduced weight on lat raises and front raises since I wasn't happy with form last week. Much better this week, will keep weight same until I can manage the 3 sets but lowering the weights extremely slowly.

Game of ball then last night...gotta start putting a time limit on this

bigronnie9

Thursday 26/06/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 9x47.5kg

B: EZ Barl Curls
6x20kg, 6x20kg, 6x20kg

C: Close Grip Bench Press
6x45kg, 6x45kg, 6x45kg

DB Hammer Curls
6x10kg, 6x10kg, 6x10kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x5

G: Situps etc..not too many though

bigronnie9

Friday 26/06/2015

A: Punching Bag
3 mins

B: Squats
10x40kg, 10x40kg, 4x60kg, 1x70kg
6x80kg, 6x80kg, 6x80kg

C: Leg Press
6x40kg, 6x60kg, 6x80kg

Romanian Deadlifts
6x60kg, 6x60kg, 6x60kg

E: Lat Raises
10x8kg, 8x8kg, 8x8kg

F: Rear Delt Flyes
10x10kg, 10x10kg, 10x10kg

G: Punching Bag
20s on/10s off x 8


Weighed myself this morning after an unhealthy weekend, 77.8kg.

Will start weighing each morning to see how this fluctuates

bigronnie9

Monday 29/06/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 5x55kg

B: Incline DB Press
6x17kg, 6x17kg, 6x17kg

C: Bench Press
4x57.5kg, 3x57.5kg, 3x57.5kg

DB Bench Press
6x17kg, 6x17kg, 6x17kg

E1: Ab Pulldowns x15 x70kg
E2: Leg Raises x15
E3: Bicycles x20
(three rounds)

F: 4km Jog - 25:18

Just a bad days training, lack of sleep over the weekend taking its toll (that's what I'm hoping anyway!) and a change to my diet... bench felt impossible. Made a mental decision just to get through it and try and improve next week instead.

4km jog with the other half... my legs were in bits still after Fridays squats, specially hamstrings. Foam rolled last night...I rarely do this.... and this morning I remembered why I rarely do this!

Weight this morning: 76.9kg

Alf Veedersane

bigronnie9 wrote: »

Foam rolled last night...I rarely do this.... and this morning I remembered why I rarely do this!

The more you do it the less it hurts and the better you'll be for it.

bigronnie9

Alf Veedersane wrote: »

The more you do it the less it hurts and the better you'll be for it.

I might try and do a bit each night from now on...focus on the main areas first (hamstrings / calves) and then branch out into the more acute areas.

I've heard great things about golf ball on the sole of your foot :eek:

Alf Veedersane

bigronnie9 wrote: »

I might try and do a bit each night from now on...focus on the main areas first (hamstrings / calves) and then branch out into the more acute areas.

I've heard great things about golf ball on the sole of your foot :eek:

It can be hard to get enough pressure with it on the hamstrings on the floor. Put it up on a chair/bench and you can get a bit more pressure in. Before you graduate onto a ball.

IT band is one that has been problematic for me and it can be a world of pain if you haven't done it but the more you do it, the easier it is. I try do a bit every night.

I'd be inclined to start out with something bigger than a golf ball on the sole of your foot initially and work up to a golf ball. It isn't pleasant.

bigronnie9

Alf Veedersane wrote: »

IT band is one that has been problematic for me and it can be a world of pain if you haven't done it but the more you do it, the easier it is. I try do a bit every night.

Had a physio last year tell me that the IT band never gets easier, so not to go to town on it altogether....not sure how accurate that is.

Alf Veedersane wrote: »

I'd be inclined to start out with something bigger than a golf ball on the sole of your foot initially and work up to a golf ball. It isn't pleasant.

Might start with a tennis ball, heard some horror stories off people about the golf ball!

Alf Veedersane

bigronnie9 wrote: »

Had a physio last year tell me that the IT band never gets easier, so not to go to town on it altogether....not sure how accurate that is.

Not so. I don't go to town on it now. I don't need to. It will always get a bit tight but if you leave it go for a while, it's not pleasant. Little but often.

bigronnie9 wrote: »

Might start with a tennis ball, heard some horror stories off people about the golf ball!

My Da has a bad dose of plantar fasciitis - went straight at it with the golf ball. Swearing ensued. So he's gone for something a bit bigger (didn't have a tennis ball to hand so he turned a ball on the lathe)

bigronnie9

Tuesday 30/06/2015

A: Punching Bag
3mins

B: Deadlifts
10x60kg, 10x60kg, 4x90kg
6x95kg, 6x95kg, 6x95kg

C: Barbell Row
6x75kg, 6x75kg, 6x75kg

Chin Ups
x7, x7, x7

E: Lat Pulldowns
6x65kg, 6x65kg, 6x65kg

F: DB Shrugs
7x17kg, 10x17kg

G: Punching Bag
3minute rounds / 1minute break x6

Same weights as last week on rows/pulldowns, still off with form.

Deadlifts first set at 95kg I switched to a mix grip, thought my wrist was gonna break! Placed hand slightly further out on bar for next 2 sets and was fine thank god.

Switched to DB shrugs cause my grip was gone, also seemed better able to contract the muscles using DBs....I can feel it today!

Weight this morning: 76.5kg

bigronnie9

Wednesday 01/07/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
6x40kg, 6x40kg, 6x40kg

B: Lat Raises (Side)
3x6x8kg (used a kettlebell)

C: Bent Over Rear Delt Flys
3x6x17kg

DB Front Raises
3x6x8kg (used a kettlebell)

E1: Ab Pulldowns 15 x 70kg
E2: Leg Raises x15
E3: Bicycles x20
3 rounds

F: 6 a side
90 minutes

Very happy to have gotten out 3 sets of military press, adding weight next week. Everything else was ok, just delighted to see progress on the military press!

Weight this morning: 75.3kg

Alf Veedersane

Any cramping during/after football?

bigronnie9

Alf Veedersane wrote: »

Any cramping during/after football?

No thank god took a knock on the ankle alright which is fairly sore but no cramping

bigronnie9

Thursday 02/07/2015

A: Incline Bench
10x20kg, 10x20kg, 4x30kg, 1x40kg,
10x47.5kg, 10x47.5kg, 10x47.5kg

B: EZ Barl Curls
6x22.5kg, 6x22.5kg, 6x22.5kg

C: Close Grip Bench Press
6x47.5kg, 6x47.5kg, 6x47.5kg

DB Hammer Curls
6x11kg, 6x11kg, 6x11kg

E: Tricep Pushdowns
6x65kg, 6x65kg, 6x65kg

F: Punching Bag
3mins on/1min off x6

G: Plank
20s on/10s off x 8

Wont get to the gym tonight, and ankle sore still so decided to give my legs a good seeing to with the foam roller last night.... scary how you can break a sweat through pure physical discomfort

Weight this morning: 76.0kg

bigronnie9

So...weighed myself this morning after a weekend away (and all the booze/food that entails) and back up to 78.6kg :eek:

Need to stop this habit of healthy weekdays followed by weekends where I go back up in weight. Going to have to stop this viscous cycle

bigronnie9

Monday 06/07/2015

A: Incline Bench Press
10x20kg, 10x20kg, 4x37.5kg, 1x42.5kg
6x55kg, 6x55kg, 6x55kg

B: Incline DB Press
6x18kg, 6x18kg, 6x18kg

C: Bench Press
6x57.5kg, 4x57.5kg, 3x57.5kg

DB Bench Press
6x18kg, 6x18kg, 6x18kg

E: 4.40km jog - 25:36

Calves not getting any better, foam rolled again last night. will foam roll at least my calves everyday going forward to see if I can sort this out

Happy to see some (small) improvement on benching as well, slow going progressing but ill stick at it. At least having it written down I can see the numbers/reps going up

Weight this morning: 77.3kg

bigronnie9

Tuesday 07/07/2015

A: Punching Bag
2mins

B: Deadlifts
6x60kg, 4x80kg, 2x90kg
6x97.5kg, 6x97.5kg, 6x97.5kg

C: Barbell Row
6x75kg, 6x75kg, 6x60kg

Chin Ups
x8, x7, x7

E: Lat Pulldowns
6x65kg, 6x60kg, 6x60kg

F: DB Shrugs
10x18kg, 10x18kg

G: Punching Bag
3minute rounds / 1minute break x6

Swallowed pride and dropped weights on Rows/Pulldowns, good choice I think.

Deadlifts felt good, grip still shocking, last 2 reps felt like it was slipping through my fingers.

Foam rolled the bajaysus out of my calves again last night

Weight this morning: 76.7kg