The BoomBoom Room

bigronnie9

Wednesday 29/07/2015

A: Punching Bag
2 mins

B: Deadlifts
6x60kg, 4x80kg, 2x90kg,
6x102.5kg, 6x102.5kg, 6x102.5kg

C: Bent Over Row
6x70kg, 6x60kg (dropped weight after a buddy pointed out I wasn't bent over enough to call them bent over rows ), 6x60kg (underhand, bent over properly, a lot less upper back being used so will try stick to this)

Lat Pulldowns
6x60kg, 6x60kg, 6x60kg

E: DB Shrugs
12x18kg, 12x18kg

F: Chin Ups
x8, x8, x7

G: 6 a side
1 hour 45mins

Chin ups had to be done last instead of 3rd....struggled with full ROM so they were very bicep focused chin ups and not going all the way down.

6 a side ran on for ages...struggled through the middle of it but got a second wind after about 20 mins of being dead on my feet, so didn't mind playing all night

Weight this morning: 75.3kg

bigronnie9

Thursday 30/07/2015

A: Military Press
10x20kg, 10x20kg, 4x25kg, 1x30kg
5x42.5kg, 6x42.5kg, 4x52.5kg

B: Lat Raises (kettlebell)
6x8kg, 6x8kg, 6x8kg

C: Rear Delt flyes
6x18kg, 6x18kg, 6x18kg

Front Raises (kettlebell)
6x8kg, 6x8kg, 6x8kg

E1: Punching Bag tabata
E2: Sprints tabata
E3: Punching Bag tabata

Weight this morning: 75.7kg

Have been tracking all foods on myfitnesspal the last few days, getting my calories pretty close to what im aiming for but turns out I'm eating a lot less carbs than I assumed and WAY more fat than I thought!

bigronnie9

Catch Up time, must transfer over from paper notepad:

Friday 31/07/2015
A: Incline BP
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 10x50

B: EZ Curls
6x25, 6x25, 6x25

C: Dips
x6, x6, x5

DB Hammer Curls
6x11, 6x11, 6x11

E: Tricep Pushdowns
6x65, 6x65, 6x65


Saturday 01/08/2015 (weight 75.4kg)

A: Squats
10x40, 10x40, 4x60, 1x70,
6x80, 6x80, 6x80

B: Leg Press
6x80, 6x80, 6x80

C: Romanian DL
6x60, 6x60, 6x60

Lat Raises
10x8, 10x8, 10x8

E: Rear Delt Flys
10x10, 10x10, 10x10

bigronnie9

Monday 03/08/2015

A: Incline BP
10x20, 10x20, 4x37.5, 1x42.5
5x57.5, 5x57.5, 5x57.5

B: DB Incline BP
6x18, 6x18, 6x18

C: BP
5x57.5, 5x57.5, 5x57.5

DB BP
6x18, 6x18, 6x18



Tuesday 04/08/2015 (weight 77.5kg)

A: Punching Bag
2 mins

B: DL
6x60, 4x80, 2x90
6x105, 6x105, 6x105

C: Bent Over Rows
6x60, 6x60, 6x60

Chin Ups
x8, x8, x8

E: Lat Pulldowns
6x60, 6x60, 6x60

F: DB Shrugs
12x18, 12x18

G: Punching Bag
3mins on / 30 secs off x4

bigronnie9

Wednesday 05/08/2015 (weight 76.5kg)

A: Military Press
10x20, 10x20, 4x25, 1x30
6x42.5, 6x42.5, 4x42.5

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x18, 6x18, 6x18

Front Raises
6x8, 6x8, 6x8

E: 6 a side
1 hour 20 mins



Thursday 06/08/2015 (weight 75.4kg)

A: Incline BP
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 10x50

B: EZ Curls
6x25, 6x25, 6x25

C: Dips
x6, x5, x6

DB Hammer Curls
6x11, 6x11, 6x11

E: Tricep Pushdowns
6x65, 6x65, 6x65

F: 6 a side
1 hour 10 mins

bigronnie9

Friday 07/08/2015 (weight 74.9kg)

A: Squat
10x40, 10x40, 4x60, 1x70
6x82.5, 6x82.5, 6x82.5

B: Leg Press
6x82.5, 6x82.5, 6x82.5

C: Romanian DL
6x60, 6x60, 6x60

Lat Raises
12x8, 10x8, 10x8

E: Rear Delt Flys
12x10, 12x10, 10x10



Monday 10/08/2015

A: Incline BP
10x20, 10x20, 4x37.5, 1x42.5
6x57.5, 6x57.5, 6x57.5

B: DB Inlince BP
6x18, 6x18, 6x18

C: BP
5x57.5, 5x57.5, 5x57.5

DB BP
6x18, 6x18, 6x18

E: 6 a side
1 hour 10 mins

bigronnie9

Tuesday 11/08/2015

Couldn't make it to the gym, so done some sets of Wide Grip Pull Ups (negatives) at home and just ate loads of food

Weight this morning: 76.1kg

bigronnie9

Wednesday 12/08/2015

A: Military Press
10x20, 10x20, 4x25, 1x30
6x42.5, 6x42.5, 6x42.5

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x18, 6x18, 6x18

Front Raises
6x8, 6x8, 6x8

E: 6 a side
1 hour 15 mins

Thank god I finally got those three sets of six on the Military Press, big week next week, first time benching 60 and pressing 45!

Tuesday evening doing wide grip pull up negatives, I was trying my best to focus on my lats but didn't feel like I was at the time...... as yesterday went on though I found some nice DOMS developing out of nowhere so I guess I was doing them right!

Might work in negatives in future instead of lat pulldowns...

Weight this morning: 75.2kg

bigronnie9

Thursday 13/08/2015

A: Incline BP
10x20, 10x20, 4x30, 1x40
10x52.5, 9x52.5, 8x52.5

B: EZ Curls
6x25, 6x25, 6x25

C: Dips
x6, x6, x6

DB Hammer Curls
6x11, 6x11, 6x11

E: Tricep Pushdowns
6x65, 6x65, 6x65

Bit of a meh session, heat in the gym was insane. Tried focusing on nice slow reps, hopefully will improve the benching again next week.

Weight this morning: 75.7kg

bigronnie9

Was golfing Friday evening and Saturday morning, so no energy for the gym over the weekend

Monday 17/08/2015

A: Incline BP
10x20, 10x20, 4x37.5, 1x42.5
4x60kg, 3x60kg, 3x60kg

B: DB Incline BP
6x18kg, 6x18kg, 6x18kg

C: BP
6x57.5kg, 6x57.5kg, 6x57.5kg

DB BP
6x18kg, 6x18kg, 6x18kg

E1: Punching Bag (tabata)
E2: Sprints (tabata)
E3: Punching Bag (tabata)

Was on a bit of a session Saturday night so was short of sleep/energy yesterday in work and dreading the gym. Decided to go anyway, first time trying to bench 60 for reps... Satisfying enough throwing the 20kg plates on.

Struggled big time but confident ill improve next week after a quieter weekend.

Weight yesterday morning: 77.6kg
Weight this morning: 76.7kg

bigronnie9

Tuesday 18/08/2015

A: Punching Bag
2 mins

B: DL
6x60, 4x80, 2x90
6x105, 6x105, 5x105

C: Bent Over Rows
6x60, 6x60, 6x60

Wide Grip Pull Ups
x3, x8 (negatives), x8(negatives)

E: Lat Pulldowns
6x60, 6x60, 6x60

F: DB Shrugs
12x18, 12x18

G: Punching Bag
tabata

Grip was shocking for deadlifts, could actually feel the bar slipping out of my hands mid rep. Need to improve this drastically as otherwise could be adding weight more regularly

bigronnie9

Wednesday 19/08/2015

A: Military Press
10x20, 10x20, 4x25, 1x30
4x45kg, 4x45kg, 4x45kg

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x18, 6x18, 6x18

Front Raises
6x8, 6x8, 6x8

E: 6 a side
1 hour 20 mins

Military press was heavy but definitely a new PR. Lat raises are some disheartening exercise!

May have to sub out Front Raises for something else, front of right shoulder definitely gives out when doing them for some reason

Weight this morning: 74.8kg

bigronnie9

Thursday 20/08/2015

A: Incline BP
10x20kg, 10x20kg, 4x30kg, 1x40kg, 10x52.5kg, 10x52.5kg, 8x52.5kg

B: EZ Curls
6x25kg, 6x25kg, 6x25kg

C: Dips
x6, x6, x6

Chin Ups
x6, x6, x6

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

F: 6 a side
1hour 15mins

Friday 21/08/2015

A: Squats
10x40kg, 10x40kg, 4x60kg, 1x70kg, 6x82.5kg, 6x82.5kg, 6x82.5kg

B: Leg Press
6x82.5kg, 6x82.5kg, 6x82.5kg

C: Stiff Legged Deadlifts
6x60kg, 6x60kg, 6x60kg

Lat Raises
12x8kg, 12x8kg, 12x8kg

E: Rear Delt Flys
12x10kg, 12x10kg, 12x10kg

Legs were very stiff after playing ball two nights previous, so this was tough. Hamstrings/calves/groin very stiff.

Will try and up all accessory weights this week as have kept them the same the last few weeks focusing on the main lifts.


Saturday 22/08/2015

Jog on grass with loads of hills: 17 minutes

Thought this might loosen out the legs a bit....wishful thinking!

Weight this morning: 76.2kg

bigronnie9

Monday 24/08/2015

A: Incline BP
10x20, 10x20, 4x37.5, 1x42.5
4x60kg, 5x60kg, 4x60kg

B: DB Incline BP
6x19kg, 6x19kg, 6x19kg

C: BP
4x60kg, 4x60kg, 4x60kg

DB BP
6x19kg, 6x19kg, 5x19kg

E: 6 a side
1 hour

Small improvement on number of reps for bench, will keep at it.
Upped the weight slightly for DB exercises, only 5 proper reps on the last set, the sixth rep involved a foot coming up off the floor and everything, not pretty :eek:

Foam rolled my legs before bed, and took a tennis ball to the sole of my foot.... Painful experience. Also foam rolled sunday night, so will try and do it every night going forward.

Might also experiment with foam rolling upper body (have only ever used it on my legs)

Weight this morning: 75.2kg

Alf Veedersane

Gotta ask...why do you weigh yourself so often?

bigronnie9

Alf Veedersane wrote: »

Gotta ask...why do you weigh yourself so often?

Well madness cant be ruled out.....

Started out doing it just to see why I wasn't losing weight, then I came to terms with the fact that i'm just a clear cut example of Hanleys blog post on weekends ruining fatloss. So now that ive come to terms with the fact that I go from say 74kg up to 78kg and then back down on a weekly basis, I don't know why I keep doing it. Just a habit at this stage when im brushing my teeth!

bigronnie9

Tuesday 26/08/2015

A: Punching Bag
2 mins

B: DL
6x60kg, 4x80kg, 2x90kg
6x105kg, 6x105kg, 6x105kg

C: Bent Over Rows
6x62.5kg, 6x62.5kg, 6x62.5kg

Lat Pulldowns
6x60, 6x60, 6x60

E: Wide Grip Pull Ups
x4, x6 (negatives), x5(negatives)

F: DB Shrugs
12x19kg, 12x19kg

G: Ab Pulldowns
15x65, 15x65, 15x65#

Hamstrings/calves extremely tight/sore...not sure if from game of ball or from the foam roller!

On the plus side, no grip issues with deadlifts this week (grip was ok until second set of neg pull ups....from there on out was shot)

Happy with form on bent over rows as well, glad I dropped back the weight a couple of weeks ago

Weight this morning: 74.8kg

bigronnie9

Wednesday 26/08/2015

A: Military Press
10x20, 10x20, 4x25, 1x30
4x45kg, 4x45kg, 3x45kg

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x19, 6x19, 6x19

D1: Front Raises
6x8, 6x8, 6x8
D2: BB Core thing (BB in corner, lower to hip height each side keeping hips stationary)
Bar x 10, Bar x 10, Bar x 10

E: 6 a side
1 hour 15 mins

Poor session. Feck all sleep previous night, so energy was pretty non existant. Had to use this old brown barbell that's slightly thicker (and possible a mite heavier) than the normal barbell.

Less reps than last week on overhead press, I wasn't happy but couldn't do anything about it. Just have to make sure I do better next time.

bigronnie9

Thursday 27/08/2015

A: Incline BP
10x20kg, 10x20kg, 4x30kg, 1x40kg, 10x52.5kg, 10x52.5kg, 10x52.5kg

B: EZ Curls
6x25kg, 6x25kg, 6x25kg

C: Dips
x7, x7, x6

Chin Ups
x7, x6, x6

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

F: Burpees
tabata

G: Punching Bag
tabata

Weight this morning: 74.6kg

bigronnie9

Friday 28/08/2015

A: Squats
10x50kg, 10x50kg, 4x60kg, 1x70kg, 6x85kg, 6x85kg, 6x85kg

B: Leg Press
6x90kg, 6x90kg, 6x90kg

C: Stiff Legged Deadlifts
6x62.5kg, 6x62.5kg, 6x62.5kg

Lat Raises
12x8kg, 12x8kg, 12x8kg

E: Rear Delt Flys
12x10kg, 12x10kg, 12x10kg

bigronnie9

Monday 31/08/2015

A: Incline BP
10x20, 10x20, 4x37.5, 1x42.5
4x60kg, 3x60kg, 3x60kg

B: DB Incline BP
6x19kg, 6x19kg, 6x19kg

C: BP
4x60kg, 4x60kg, 4x60kg

DB BP
6x19kg, 6x19kg, 5x19kg

Very little sleep over the weekend and didn't have a chance to prep food for the week so nutrition wasn't great.

Energy levels were crap but said id chance the gym anyway....bad call. Less reps than last week and also some very poor form in grinding out afew of those reps. Had planned on some kind of cardio afterwards but just went home instead

bigronnie9

Tuesday 1/09/2015

A: Punching bag
2 mins

B: Deadlifts
6x60, 4x80, 2x90,
4x107.5, 6x107.5, 5x107.5
(grip issues)

C: Bent Over Rows
6x62.5, 6x62.5, 6x62.5

Pull Ups
x3, x5(negatives), x5(negatives)

E: Lat Pulldowns
6x60, 6x60, 6x60

F: DB Shrugs
12x19, 12x19

Monday 7/9/2015

A: Incline Bench Press
10x20, 10x20, 4x37.5, 1x42.5
5x60, 4x60, 4x60

B: Incline DB Bench Press
6x19, 6x19, 6x19

C: Bench Press
4x60, 4x60, 4x60

DB Bench Press
6x19, 6x19, 6x19

bigronnie9

Tuesday 8/9/2015

A: Punching Bag
2 mins

B: Deadlifts
6x60, 4x80, 2x90
5x107.5, 5x107.5, 5x107.5

C: Bent Over Rows
6x62.5, 6x62.5, 6x62.5

Pulldowns
6x65, 6x65, 6x65

E: Pull Ups (actual / negatives)
4/2, 2/4, 1/5

F: DB Shrugs
12x19, 12x19, 12x19


Wednesday 9/9/2015

A: Military Press
10x20, 10x20, 4x25, 1x30,
4x45, 4x45, 4x45

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x19, 6x19, 6x19

Face Pull
6x35, 6x40, 6x40

E: Farmers Walks
4x19, 2 1/2 x19

F: Power Cleans
Barbell x 15

G: 6 a side
80 mins

bigronnie9

Thursday 10/9/2015

A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x52.5, 8x52.5, 8x52.5

B: EZ Bar Curls
6x25, 6x25, 6x25

C: Dips
x6, x6, x6

Chin Ups
x7, x6, x5

E: Tricep Pushdowns
6x65, 6x65, 6x65

bigronnie9

Wednesday 23/9/2015

Jog, about 20 minutes


Thursday 24/9/2015

Some static stretching

A: 10 minute circuit of random bodyweight exercise, changing exercise every 30 seconds, mostly lower body

B: Skipping rope
tabata

C: Punching Bag
90 seconds on / 30 seconds off x5

Plank
Tabata

E: Punching Bag
tabata

F: Farmers Walks
(19kg dumbells) tabata

bigronnie9

ok so finally caught up on my hand written log. abit all over the place the last few weeks, motivation gone and was away with work and also away on holidays which involved a lot of food drink for 8 nights...

The jog Wednesday and yesterdays mishmash of a session were purely to do some sweating.

Debating returning to the same program I was on (and trying to get motivated again to hit the gym 5 days a week) or to switch to a full body program 3 days a week and do some cardio on the off days. Wouldn't mind building up some stamina and doing a few road races.

Any suggestions for full body routines welcome!

bigronnie9

Monday 29/09/2015

A: Incline Bench Press
10x20,10x20,4x35,1x42.5
4x60, 4x60, 2x60

B: Incline DB Bench Press
6x19, 6x19, 6x19

C: Bench Press
2x60, 3x60, 3x60

DB Bench Press
6x19, 6x19, 6x19

E: Ab Pulldowns
12x65, 12x65

F: 7 a side
60 mins

Said id get back into it, and set a timer for rest periods of 2 minutes (had been taking longer than this all along but no set time)

Less rest definitely had a huge effect, went for a 3rd rep on Incline Bench and got stuck under the bar, had to roll it off, classy. The joys of nobody being around to spot.

Enjoyed the session, even if I couldn't manage the reps I was aiming for. Will stick to the shorter rests and carry on.

bigronnie9

Tuesday 29/09/2015

A: Punching Bag
3 mins

B: Deadlifts
6x60, 4x80, 2x90
6x100, 6x100, 6x100

C: Bent Over Rows
6x60, 6x60, 6x60

PullUps (negatives)
x6, x6, x6

E: Lat Pulldowns
6x60, 6x60, 6x60

F: Dumbbell Shrugs
12x19, 12x19

Always find deadlifts tough after a break so dropped weight abit. Grip is shocking

Pull Ups, the holy grail


F:

bigronnie9

Wednesday 30/09/2015

A: Military Press
10x20, 10x20, 4x25, 1x30
3x45, 3x45, 3x45

B: Lat Raises
6x10, 6x10, 6x10

C: Rear Delt Flys
6x18, 6x18, 6x18

Face Pulls
6x40, 6x40, 6x40

E: Farmers Walks
19kg x tabata

F: Jog
25mins

Rear flys were sloppy, just horsed through them. Overhead press was tough

bigronnie9

Thursday 1/10/2015

A: Inclinde Bench Press
10x20, 10x20, 4x30, 1x40
10x50, 10x50, 9x50

B: EZ Bar Curls
6x25, 6x25, 6x25

C: Dips
x6, x6, x5

Chin Ups (on a very thick bar)
x6, x6, x5

E: Tricep Pushdowns
6x65, 6x65, 6x65

F: Sit Ups
x20, x20

Went to physio yesterday over tight calves, will need to dust off the foam roller!