One speed , one gear....GO!

arayess

Hello ,
I read some of the logs here and I thought I'd write my own. shared ideas etc...

I'm 38 5'9 95kg BF mid teens - everybody says they're 15% !
some abs definition but I've noticeable fat below the belly button.

Not sure what my goals really are . be stronger , more muscle, less fat and be able to do stuff like climbing- frame, swing from trees , kick football etc...
Also want to be able to beat up burglars and have women swoon in my presence.

Before end of the year I'd like to take a chunk off that BF too.

I'm at an age now where I'm seeing people my own age fall apart physically and where the gap between the physically able and not able is getting quite pronounced.
No prizes for guessing what side I want to be on.



Vertical Push/Pull

warm up

5 rounds of
A1: Barbell OH Press 45kg , 50kg , 55kg , 60kg, 65kg x 6 (all weights x 6)
1 min rest
A2: Chins x 6

3 rounds of:
B1: DB seated shoulder press 25kg x 8
1 min rest
B2 : Lat pulldown 60kg x 12

4 rounds of :
C1: Front Plate raise 20kg x 12
1 min rest
C2: Standing straight arm lat pulldown 30kg x 12


3 x 2mins rounds on the bag , various / random combos.


first week trying this approach , will try for 12 weeks.
The aim isn't super-setting but training opposite muscles at the same time with a rest period between each exercise.

Weights were a little lighter - I know I can (or could) do 75kg x 5 on OHP but will move up weights as weeks goes on.
Seated DB OHP is much harder with no back support , a lesson learned.

overall happy with a quick session and it was a really good mood enhancer.
I went in so-so and came out feeling good.

arayess

Legs

5 rounds :
A1: Leg extension x 12
1 min rest
A2: Seated leg curl x 12

Squat:
60kg x 8
80kgx 8
100kg x 8
120kg x 8 , 8
130 x 8

Stiff leg DL
100kg x 5 x 6


I must say i don't like seat leg curl.

arayess

horizontal push/pull

5 sets
A1: Bench 85kg x 8
A2: barbell row 70kg x 8

3 sets
B1 : Incline DB press 27.5kg x 8
B2: Chest supported row 40kg x 8

3 sets
C1: Pec deck Flyes x 12
C2: Pec Desk Rear Delt x 12


5 x 2min rounds on the bag.
various hand only combos.


Stuff happened earlier in the week .
positive stuff but left me tired as fcuk
took a lot out of me so missed about 5 days training.
so back in the groove
probably go a bit heavier on db's next time.
rest of it was all good.

arayess

arms

4 sets:
A1: EZ barbell curls 30kg x 10
A2: Tricep Pushdown 50kg x 10

3 Sets:
B1: Bent over barbell concentration curl 25kg x 12
B2: Tricep over head ext 45kg x 12

3 sets:
C1: Incline DB curl 15kg x 10
C2: Seated DB French Press 25kg x 10


hungover workout. glad I had nothing major like squats planned.
Never did an arm day before . was kinda enjoyable but not sure of the workout value of it but it's on the program. As I'd never tried this before weights need a little adjusting in the future.
Although today it was a godsend.

arayess

Vertical Push / Pull

5 sets :
A1: Barbell OHP 45kg , 50kg , 55kg , 60kg , 65kg , 67.5kg All x 6
A2: Chin UP x 6

3 Sets:
B1: seated DB Shoulder Press 25kg x 8
B2: lat pull down 66kg x 12

4 sets:
C1: Front Plate Raise 20kg x 12
C2: Standing Straight Arm Lat pulldown 35kg x 12

Stretch

All good , I like this day. Felt good this morning
Missed yesterdays spin class but I'll catch up at weekend with similar or a HIIT session.

arayess

5 rounds of:

A1: 50kg barbell , 5 reps of each

deadlift
row
hang clean
push press
squat

A2: 500 meter row . level 7. for 40 s/m

no rest periods.



some stretch and bear crawls

20mins elliptical machine

arayess

Legs

Leg extension
66kg x 5 x 12

Seated leg curl
39kg x 5 x 12

Squat:
Bar x 8
40kg x 8
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 8

Stiff leg DL
105kg x 2 x 6
120kg x 2 x 6

ab wheel kneeling roll out - 3 x 20

should have mixed the leg ext and curl but curl machine was taken and I didn't want to share with the person using it. They made such a big deal of their set up that I felt I'd be best staying away

arayess

Arms

4 sets:
A1: EZ barbell curls 35kg x 10
A2: Tricep Pushdown 65kg x 10

3 Sets:
B1: Bent over barbell concentration curl 30kg x 12
B2: Tricep over head ext 60kg x 12

3 sets:
C1: Incline DB curl 17.5kg x 12
C2: Seated DB French Press 30kg x 10

weight up a little from last week. Getting the hang of these exercises.

arayess

some stretch , foam roll

10 mins elliptical machine

threadmill

@ 5% incline

3 mins @ 10kph

30secs on / 30sec off

15 kph
15.5 kph
16 kph
16.5 kph
17 kph x 6 times

5 mins elliptical machine

arayess

warm up - stretch

threadmill

@ 5% incline

3 mins @ 10kph

30secs on / 30sec off

15 kph
15.5 kph
16 kph
16.5 kph
17 kph
17.5 x 5 times

10 mins walk between 5 - 6kph 1% incline


got up at 05:45 to train this morning and got a call at 6:00 which scuppered training.
Who the fcuk rings people at 6am?
had access to a room with a threadmill and bike.
hence this workout and not what I'd planned to do.
enjoyable nonetheless.

arayess

Vertical Push / Pull

warm up

5 sets :
A1: Barbell OHP 40kg , 50kg , 55kg , 60kg , 65kg , 70kg All x 6
A2: Chin UP (BW + 5kg) x 6

3 Sets:
B1: seated DB Shoulder Press 25kg x 10,10, 8
B2: lat pull down 73kg x 10,10,10

4 sets:
C1: Front Plate Raise 20kg x 12
C2: Standing Straight Arm Lat pulldown 35kg x 12

Stretch

All good. 70kg on the OHP felt easy , easier than the 65kg was.
enjoy this routine.

Alf Veedersane

Is it a 'generic' program or something you put together yourself?

Or a bit of Column A and a bit of Column B?

arayess

Alf Veedersane wrote: »

Is it a 'generic' program or something you put together yourself?

Or a bit of Column A and a bit of Column B?

99% from column A.
generic from tnation.

https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training


I have changed 1 or 2 exercises -
barbell curls to EZ barbell curls cos my wrists don't like barbell curls.
And Incline press to DB incline press
otherwise it's all as written.

*Edit
any additional cardio stuff is mine own made up stuff though

arayess

5 sets
A1: Bench 85kg x 8
A2: barbell row 75kg x 8

3 sets
B1 : Incline DB press 27.5kg x 8
B2: Chest supported row 40kg x 8


quick session at 7am. didn't get it all finished as was in a rush.

arayess

Legs

A 1 : Leg extension
66kg x 5 x 12

A 2 : Seated leg curl
39kg x 5 x 12

Squat:
Bar x 8
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 8
135kg x 8

Stiff leg DL
100kg x 6
120kg x 3 x 6


palloff Hold - 35kg 60 secs per side.

arayess

spin class 45mins


wasn't with it today. so did a spin class and wasn't with that either.

arayess

Vertical Push/Pull

warm up

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 & 72.5 kg x 5
A2: Chins BW + 5kg x 6

3 rounds of:
B1: DB seated shoulder press 25kg x 10
B2 : Lat pulldown 73kg x 10

4 rounds of :
C1: Front Plate raise 20kg x 12
C2: Standing straight arm lat pulldown 32kg x 12


some reason I ran out of time and had to go to work when I'd planned to do a few rounds on the bag

72.5 OHP , had 6 easily in the bag but ruined momentum/breathing as the 5th rep came down.
overall pleased as only had 5 hours sleep.
I like this day the most , I get a nice pump in my shoulders/upper back and creates a good feeling.

arayess

4 sets:
A1: EZ barbell curls 30kg x 10, 40kg x 8 , 35kg x10, 10
A2: Tricep Pushdown 64kg x 12 , 70kg x 12 . 74kg x 12,12

3 Sets:
B1: Bent over barbell concentration curl 30kg x 12
B2: Tricep over head ext 64kg x 12

3 sets:
C1: Incline DB curl 17.5kg x 10
C2: Seated DB French Press 32.5kg x 10


quick evening session.
big mistake , gym packed with many pretenders to the title of "Arms King"
I guess it was the Friday night guns session.

But my own fault for missing morning session.

happy with progress as this level of arm work is new territory for me. I'll stick at these weights for a week or 2.
lovely pump by the end.

arayess

horizontal push/pull

5 sets
A1: Bench 80kg x 8 , 87.5kg x 8,8,8,8
A2: barbell row 80kg x 8

3 sets
B1 : Incline DB press 30kg x 8
B2: Chest supported row 50kg x 8

3 sets
C1: Pec deck Flyes 45kg x 12
C2: Pec Desk Rear Delt 45kg x 12

arayess

some stretch

10 mins elliptical machine

threadmill

@ 5% incline

3 mins @ 10kph

30secs on / 30sec off

15 kph
15.5 kph
16 kph
16.5 kph
17 kph x 6 times

5 mins walk on threadmill @ 5kph 1% incline

foam roll

arayess

Vertical Push/Pull

warm up

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 & 72.5 kg x 3
A2: Chins BW + 5kg x 6

3 rounds of:
B1: DB seated shoulder press 22.5kg x 10
B2 : Lat pulldown 73kg x 10

4 rounds of :
C1: Front Plate raise 20kg x 12
C2: Standing straight arm lat pulldown 32kg x 12

3 x 2 mins rounds on the bag

stretch


came into the gym with loads aches. supposed to go squat but not a hope my hips needed a decent hockey ball session and I wasnt in the humour.
somebody nicked my purple band too which is annoying

did this instead . It was brutal and I'd no interest or energy,
crap day. went home.

used 22.5kg for db press cos couldn't find 25kg

arayess

25 mins warm up , stretch , foam roll and hockey ball

Legs

5 rounds :
A1: Leg extension 45kg, 50kg , 55kg, 60kg , 60kg x 12
1 min rest
A2: Seated leg curl x 39kg , 45kg x 4 x 12

Squat:
bar x 8
60kg x 8
80kgx 8
100kg x 8
120kg x 8
130kg x 8
140kg x 8

Stiff leg DL
100kg x 6
120kg x 3 x 6


arms

4 sets:
A1: db curls 20kg x 10 , 22.5kg x 3 x 10
A2: Tricep Pushdown 50kg x 10

3 Sets:
B1: Bent over barbell concentration curl 30kg x 12
B2: Tricep over head ext 50kg x 12

3 sets:
C1: Incline DB curl 17.5kg x 2 x 10 , 12.5kg x 10
C2: Seated DB French Press 32.5kg x 10


took yesterday off , rested , slept and ate like it was christmas day.
work up today feeling good

so did a double session to catch up on yest, went well was a bit tiring.

Alf Veedersane

I'll swap my hamstring curl numbers for your squat numbers. That's fair, right?

arayess

Alf Veedersane wrote: »

I'll swap my hamstring curl numbers for your squat numbers. That's fair, right?

ha! Yeah....:)
hopefully I'll kick on a bit , squat is the 1 exercise where i have some natural ability.

Alf Veedersane

arayess wrote: »

ha! Yeah....:)
hopefully I'll kick on a bit , squat is the 1 exercise where i have some natural ability.

Actually hadnt realised you did leg curls....was too busy 'mirin the squat numbers!

arayess

tuesday 01/09/2015

some stretch / foam roll


threadmill

@ 5% incline

3 mins @ 10kph

30secs on / 30sec off

15.5 kph
16 kph
16.5 kph
17 kph
17.5 kph
18 kph x 2

10 mins elliptical

stretch

good to be back after few days off
sacrificed my gainz for the noble water protest , that lead to beer which lead to work and no training.
18kph was new and tiring.

arayess

horizontal push/pull

5 sets
A1: Bench 80kg x 8 , 87.5kg x 8,8,8,8
A2: barbell row 80kg x 8

3 sets
B1 : Incline DB press 30kg x 8
B2: Chest supported row 50kg x 8

3 sets
C1: Pec deck Flyes 45kg x 15
C2: Pec Desk Rear Delt 45kg x 15

arayess

warm up
foam roll

weighted crunch: 15kg plate x 12,12,12
plank x 60 secs
superman plank x 2 x 30 secs

4 sets:
A1: DB Curls 22.5kg x 10,,10, 10, 10
A2: Tricep Pushdown 60kg x 12 , 70kg x 12,12,12

3 Sets:
B1: Bent over barbell concentration curl 30kg x 12,12,12
B2: Tricep over head ext 64kg x 12,12,12

3 sets:
C1: Incline DB curl 15kg x 10,10,10
C2: Seated DB French Press 32.5kg x 12,12,12

went down to do legs but all racks taken (at 6.30am )
barbell curls give me a pain in my forearm so swapping in DB curls instead.

arayess

warm up

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 72.5 kg x 6
A2: Chins BW + 6.25kg x 6,6,6,6,6

3 rounds of:
B1: DB seated shoulder press 25kg x 10,10,10
B2 : Lat pulldown 79kg x 10,10,10

finished with db standing press 15kg x 8

4 rounds of :
C1: Standing straight arm lat pulldown 32kg x 12,12,12,10
C2: Front Plate raise 20kg x 12,12,12,12

slept through alarm so training was evening instead of usual 6am .
thankfully gym wasn't too packed

arayess

horizontal push/pull

warm up , stretch

5 sets
A1: Bench 80kg x 8 , 90kg x 8,8,8,8
A2: barbell row 80kg x 8,8,8,8,8

3 sets
B1 : Incline DB press 32.5kg x 8,8,8
B2: Chest supported row 50kg x 8,8,8

4 sets
C1: Pec deck Flyes 45kg x 15,15,15,15
C2: Pec Desk Rear Delt 45kg x 15,15,15,15


kettlebell suitcase walk

40kg kettlebell walk 4 lengths of flyefit track = once

twice each hand . That's 4 in total.

see here for details.
https://www.t-nation.com/training/secret-of-loaded-carries


was away for almost a week , good to get back in the gym esp after plenty of good food and drink .
feel bloated as hell but hopefully that will pass

arayess

arms

warm up

ab wheel 3 x 20

4 sets:
A1: DB Curls 22.5kg x 10,,10, 25kg x 8, 8
A2: Tricep Pushdown 50kg x 12,12 , 70kg x 12,12

3 Sets:
B1: Bent over barbell concentration curl 30kg x 12,12,12
B2: Tricep over head ext 64kg x 12,12,12

3 sets:
C1: Incline DB curl 15kg x 10,10,10
C2: Seated DB French Press 32.5kg x 12,12,12


tricep pushdown started on a different machine, leverage is difference hence lower weight.
incline db curl , dropped to 15kg as I think my form is better than previous 17.5kg

arayess

warm up , stretch , foam roll and hockey ball

Legs

5 rounds :
A1: Leg extension 73kg x 12.12.12.12.12
1 min rest
A2: Seated leg curl x 39kg x 12,12,12,12,12

Squat:
bar x 8
40kg x 8
60kg x 8
80kgx 8
100kg x 8
130kg x 8
140kg x 8

Stiff leg DL
100kg x 6,6,6


bollocked today , everything was a grind.
just glad to get out of there

arayess

Sunday 13/09/2015
warm up

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 75kg x 5
A2: Chins BW x 8,8,8,8,8

3 rounds of:
B1: DB seated shoulder press 25kg x 10,10,10
B2 : Lat pulldown 73kg x 10,10,10

4 rounds of :
C1: Front Plate raise 20kg x 12,12,12,12
C2: Standing straight arm lat pulldown 32kg x 12,12,12,12

some stretch

good buzz today.
couldn't find dip belt for chins which was a curse so did 8 reps per set.

arayess

some stretch foam roll


threadmill

@ 5% incline

3 mins @ 10kph

30secs on / 30sec off

16 kph
16.5 kph
17.0 kph
17.5 kph x 6 times

5 mins walk on threadmill @ 5.5kph 1% incline

arayess

horizontal push/pull

5 sets
A1: Bench 90kg x 8,8,8,8,8
A2: barbell row 80kg x 8,8,8,8,8

3 sets
B1 : Incline DB press 35kg x 8,8,8
B2: Chest supported row 60kg x 8,8,8

4 sets
C1: Pec deck Flyes 45kg x 15,15,15,15
C2: Pec Desk Rear Delt 45kg x 15,15,15,15

arayess

arms

warm up


4 sets:
A1: DB Curls 22.5kg x 10,10, 25kg x 8, 8
A2: Tricep Pushdown 73kg x 12,12,12,12

3 Sets:
B1: Bent over barbell concentration curl 35kg x 12,12,12
B2: Tricep over head ext 64kg x 12,12,12

3 sets:
C1: Incline DB curl 15kg x 12,12,12
C2: Seated DB French Press 32.5kg x 12,12,12

arayess

warm up , stretch , foam roll and hockey ball

Legs

5 rounds :
A1: Leg extension 73kg x 12.12.12.12.12
1 min rest
A2: Seated leg curl x 45kg x 12,12,12,12,12

ab wheel 20,20,20

leg press:

200kg x 8
250kg x 8
270kg x 8
300kg x 8

Stiff leg DL
110kg x 6,6,6,6


all racks taken and I was sick waiting so did leg press instead of squat
realised after a while some clown was using rack for rows and pullups.
c u n t.

arayess

Vertical Push/Pull

warm up

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 75kg x 6
A2: Chins BW + 10kg x 6

3 rounds of:
B1: DB seated shoulder press 25kg x 10
B2 : Lat pulldown 79kg x 10

4 rounds of :
C1: Front Plate raise 20kg x 12,12,12,12
C2: Standing straight arm lat pulldown 32kg x 12,12,12,12


fella beside me left his bench to spot for a fella a bit away.
2 lads came in and started unracking the weights.
I said , mid set , politely "i think he is still using that"
"oh is he..."
"i believe so , yes"
continues to unrack weight.

I've now finished set
"His gear is there beside the bench so he is using it"
"He'll be alright " says one guy
"Actually no " says me

then the bench guy came over and said "i'm still using that "
"oh ok "

c u n t s

Alf Veedersane

2 workouts, 2 sets of cúnts...that's gotta be annoying

arayess

Alf Veedersane wrote: »

2 workouts, 2 sets of cúnts...that's gotta be annoying

yeah it's like I attract them :pac::pac:

arayess

horizontal push/pull

warm up

5 sets
A1: Bench 90kg x 8,8,8,8,8
A2: barbell row 80kg x 8,8,8,8,8

3 sets
B1 : Incline DB press 35kg x 8,8,8
B2: Chest supported row 60kg x 8,8,8


missed last cluster because

a) fella using pec deck machine
b) bus was due
c) I had an urgent need to go to the jacks
d) all of the above

answer D

I'll catch up on missed exercise tomorrow.
Time to move up weight on the bench.

arayess

spin class (HIIT) 30mins

arms



4 sets:
A1: DB Curls 22.5kg x,10, 25kg x 8, 8 , 8
A2: Tricep Pushdown 73kg x 10, 83kg x 10,10,10

3 Sets:
B1: Bent over barbell concentration curl 40kg x 12,12,12
B2: Tricep over head ext 54kg x 12,12,12

3 sets:
C1: Incline DB curl 17.5kg x 10,10,10
C2: Seated DB French Press 32.5kg x 12,12,12


been almost a week since i darkened the door of the gym:eek:
good to be back.

arayess

Spinning class 30mins HIIT

vertical Push / Pull

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 75kg x 6
A2: Chins BW + 10kg x 6

3 rounds of:
B1: DB seated shoulder press 27.5kg x 8,8,8
B2 : Lat pulldown 79kg x 10

4 rounds of :
C1: Front Plate raise 20kg x 12,12,12,12
C2: Standing straight arm lat pulldown 32kg x 12,12,12,12

arayess

Leg Curl
39kg x 12, 45kg x 12,12,12,12

Squat
bar x 10, 60kg x 8 , 80kg x 8, 100kg x 8 , 120kg x 8 , 135 kg x 8

stiff leg dL
100kg x 6,6,6,6


in a mental rush , it was this or nothing so I dashed in and out
ultra quick session
pretty forgetable tbh

arayess

Spin class 40 mins

Suitcase KB walk
40kg KB x 80m x 4 sets ( 2 each hand)

arayess

warm up

5 sets
A1: Bench 90kg x 8 , 92.5kg 8,8,6,8
A2: barbell row 80kg x 8,8,8,8,8

3 sets
B1 : Incline DB press 35kg x 8,8,8
B2: Chest supported row 60kg x 8,8,8

4 sets
C1: Pec deck Flyes 45kg x 15,15,15,15
C2: Pec Desk Rear Delt 45kg x 15,15,15,15

arayess

spin class HIIT 30 mins

arms

4 sets:
A1: DB Curls 25kg x 8, 8,8,8
A2: Tricep Pushdown 82kg x 10,10,10,10

3 Sets:
B1: Bent over barbell concentration curl 40kg x 12,12,12
B2: Tricep over head ext 54kg x 12,12,12

3 sets:
C1: Incline DB curl 15kg x 12,12,12
C2: Seated DB French Press 32.5kg x 12,12,12


all good.
think 40kg on the concentration curl was too high wasn't too happy with form. so i'll drop that back to 35kg
although i don't really like exercise to begin with.

never considered an arm day before this and its tougher than it looks.

also it's one of those "where have you been all my life? " kinda things.
definitely improved my bench and OHP as a result so be looking forward to a 1rm test before christmas.

arayess

sick

I hate being sick

arayess

legs

warm up , stretch , foam roll and hockey ball

Legs

5 rounds :
A1: Leg extension 79kg x 12.12.12.12.12
1 min rest
A2: Seated leg curl x 45kg x 12,12,12,12,12

squat
60kg x 8
80kg x8
100kg x 8
120kg x 8
140kg x 8


Stiff leg DL
100kg x 6, 110kg x 6, 120kg x 6 , 130kg x 6

ab wheel
1 x 10


good to get back , being sick was crap.
, wasn't feel super energetic but lashed through it.
walked out with 150kg squat to prep for next week.

arayess

elliptical machine 15min


4 sets:
A1: DB Curls 25kg x 8, 8,8,8,8
A2: Tricep Pushdown 82kg x 10,10,10,10


3 Sets:
B1: Bent over barbell concentration curl 35kg x 12,12,12
B2: Tricep over head ext 54kg x 12,12,12

3 sets:
C1: Incline DB curl 15kg x 10,10,10
C2: Seated DB French Press 32.5kg x 12,12,12

arayess

warm up and stuff

5 rounds of
A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 75kg x 6
A2: Chins BW + 10kg x 6,6,6,6,6


DB seated shoulder press 27.5kg x 10,8,6

Lat pulldown 79kg x 10,10,10,10

stretch