6 week transformation...as a start

big syke

28/06/2018

Dublin Docklands 5k

Did it in 26:35. Beat last years time by 4 minutes. Had to stop a few times cos my back seized up. Was not tired/out of breath from the run which made the stopping even more irritating.

big syke

29/06/2018

Training @ RevFit

A Squat 5 x 5 @ 80 %
1 x 10 (20kg)
1 x 5 (60kg)
1 x 4 (70kg)
1 x 3 (80kg)
1 x 2 (90kg)
5 x 5 (100kg)

B1: Deadlift to Knee 4 x 4 (100kg)
B2: Arnold Press 4 x 1/Failure (17.5kg)

C: Metcon no rest 4 rounds

C1: DB Bench x 10 (25kg)
C2: High kneeling Band Pulldown x 12
C3: Bridges 12 e/s

Legs heavy after last night but got through ok. Football on lunch - gonna be tough.

big syke

02/03/2018

Deadlift worked up to 5 x 4 @ 120 kg

4 x 12
Shrug 15kg each arm
S/S Bent over Row 60 kg

4 x 12
Dumbbell Row @ 25 kg
S/S Tricep Rope pushdown

big syke

03/07/2018

Bench

Worked up to 5 x 10 @ 60kg

Dips
1 x 8 BW
1 x 6 +5kg
1 x 6 + 7.5
1 x 6 + 10kg
1 x 6 + 12kg
4 x 6 + 16 kg
1 x 10 BW

DB Shoulder Press
1 x 10 17.5kg
1 x 10 20 kg
1 x 10 22.5 kg
4 x 8 @ 25kg

Lat Pulldown 4 x 12

EZ Bar Super Set 4 x 20
Curl 20kg
S/S Skull crusher 20kg

big syke

04/05/2018 and 5/05/2018

Various bits and pieces in gym at work.

Deadlifts up to 5 x 4 @ 120 kg

tonnes of assistance stuff

Bench 4 x 10 @ 65 kg

big syke

07/07/2018

Training at gym near home.

Deadlift 4 x 6 @ 115 kg

Latpulldown
worked up to 4 x 12 @ 70kg

Flys 3 x 10 (20kg DB)
S/S 21s x 3 (15kg)

Shoulder Press 3 x 10 (25kg DB)

big syke

09/07/2018

Dips
1 x 8 BW
1 x 6 +5kg
1 x 6 + 7.5
1 x 6 + 10kg
1 x 6 + 12kg
4 x 6 + 16 kg
1 x 8 BW

Bench

3 x 10 @ 65kg
1 x 7 @ 65kg

DB Shoulder Press
4 x 8 @ 25kg

Facepull 4 x 12 Hole 5
S/S Triep Rope Extensions 4 x 12 Hole 5

DB Standing Tricep Extension 3 x 10 17.5 kg
S/S EZ Bar Bicep curl 3 x 20 20kg

big syke

10/07/2018

Deadlift
1 x 10 SLDL 20kg
1 x 6 70kg
1 x 5 80kg
1 x 4 90kg
5 x 6 100kg

CGBP

4 x 10 @ 55kg
2 x 12 @ 40kg Paused and slow decent

Cable Pully Straight Bar Pull down 4 x 12 hole 4
S/S Incline Curls 4 x 12 12.5kg

EZ Bar Reverse Curls 4 x 20 (+10kg)
S/S Skull Crushers 4 x 20 (+10kg)

big syke

11/07/2018

Pull ups
1 x 5 BW
1 x 4 +2.5
1 x 3 + 5
1 x 2 + 7.5
1 x 5 BW

DB Shoulder Press
4 x 12 @ 25 kg

Cable Rope Superset - hole 5
TRicep Pulldown 4 x 12
Face Pull 4 x 12

21s x 4
S/S Flys 4 x 8 @ 25kg

big syke

12/07/2018

Benchpress up to 5 x 8 @ 70% paused for 1-2 seconds.

Decided to bring my grip right out.I usually have a VERY narrow grip. So had Index on knurl pretty much as wide as I could go. Felt very uncomfortable and shoulder was felt sore (probably a hangover from heavy shoulder pressing recently). Went like this

1 x 10 Bar ugh feels weird
Working sets
2 x 8 @ 65 ugh feels sore but easy in a weird way ok let up the weight so
1 x 8 @ 70 easy. even more comfortable and feels light, at least 5 reps left in tank
2 x 8 @ 75 feel strong as hell

Incline Bench wide grip
3 x 12 @ 60kg easy

Pause Deadlifts 6 x 6 @ 80 kg
S/S with bent over Flys 6 x 6 @ 22.5kg

Cable Pully Straight Bar Pull down 4 x 12 hole 5
S/S Cable Curls 4 x 16 Hole 1 (PUMPY)

EZ Bar Skull Crushers 4 x 20 (+10kg) (EMOM - PUMPY)

Weird session. Bench felt unreal after the initially feeling uncomfortable.

Everything else was solid. Deadlift long pause felt good. Cable/Arm stuff was pumpy as hell.

Feeling tired but strong. Down to 89kg and look a bit lean at times (in certain body areas and in certain lighting LOL).

Holidays to Spain with the family on Tuesday then straight into pre season and a good 6 week run up to my 2 year overdue honeymoon.

big syke

15/07/2018

Bench - Wide Grip

1 x 10 Bar

1 x 8 @ 60
3 x 8 @ 70
1 x 8 @ 75
1 x 3 @ 80
1 x 1 @ 90

CGBP
3 x 12 @ 60kg


Cable Pully Straight Bar Pull down 4 x 12 hole 5
S/S Cable Curls 4 x 16 Hole 1

Lat Pull Down
S/S Shoulder Press

big syke

Haven't done too much in the last two weeks with the holiday. A couple of gym sessions highlights being:

Benched 100kg for first time. Easy single with plenty in tank.
Deadlift 100kg 5 x 8 easy enough

Done another few bits and pieces over a handful of sessions.

Started back pre season last Tuesday. Two sessions and a match under the belt. Going well but A) my hip/groin/lower stomach is in boits after each session I think it may be a sports hernia and I have been taken out by a bad ear/sinus infection.

See how training tonight goes and then back to the gym tomorrow if I feel up to it.

Medium term (12-16 weeks) goals are to keep progressing on the major lifts, progress on chin/pull ups, get "fitter" football wise and lean out by loosing 8-10kg.

big syke

31/07/2018

Pre Season training. 90 min.

Tough but felt good

big syke

01/08/2018

Chin ups 6 x 3

Deadlifts

worked up to 70% 5 x 8 @ 100kg

Barbell Row 5 x 8 @ 60kg
S/S with Vertical row 5 x 8

Cable Row 4 x 12 hole 7
S/S DB Row 4 x 12 @ 25 kg

Alf Veedersane

big syke wrote: »

31/07/2018

Pre Season training. 90 min.

Tough but felt good

How are you finding the training in general since you started in the gym in earnest?

big syke

Alf Veedersane wrote: »

How are you finding the training in general since you started in the gym in earnest?

Feeling better in general and fitter with each session. Also feel strong in a weird way.

And because I feel fitter my brain isn't drained and busy thinking about how I will survive the match or training. That took up so much mental energy last season.

This all has a knock on affect now of being able to concentrate and make better decisions (I think!)

big syke

02/08/2018

Bench 5 x 8 @ 72.5kg felt good.

CGBP 4 x 12 @ 50kg last set tough

Incline DB BP 4 x 12 @ 25kg

DB Row @ 20 kg
S/S with Cable Row @ pin 6

Cable curls @ pin 6
S/S Cable Pushdowns @ pin 6

big syke

03/08/2018

Pre season - 90 min

07/08/2018

Friendly Match - 90 minutes. Felt grand. Stomach area still seems to be sore after exercise. Made some (3) very poor decisions in the match. Very stupid basic stuff. Frustrating but happens. We won by a large margin and we only conceded once. Relatively happy.


08/08/2018

Pull Ups 4 x 5
S/S Dips 4 x 10

Block Deadlift
5 x 8 @ 110

Paused Pins Squat
5 x 8 @ 70 kg

Cable Pushdown @ hole 6
S/S Single Arm standing Shoulder Press @ 17.5kg

Tonnes of Glute/Hamstring stuff:

Banded Clams
Cable Kickbacks
Hamstring Curl
Ball Band leg curl
Glute Bridge

rofno1

Just read whole thread, great results. Am in similar boat to you at end of your 6 weeks initial time scale. Was 101 Kg now 95kg. However, I've kinda avoided weights. I think I'll have to incorporate weightlifting to shift further flab. Think I'll start my own log!

Great inspirational thread, hope I can get close to your results over next few months.

big syke

09/08/2018

Bench Press 4 x 5+ @ around 80% went as follows:
3 x 5 @ 80kg
1 x 8 @ 80kg - failed 9th rep - just.

Pause CGBP
3 x 6 @ 60kg

Pull ups 4 x 5

Cable Rope face Pulls hole 7 4 x 12
S/S Cable Curls Hole 2

Alf Veedersane

big syke wrote: »

Cable Rope face Pulls hole

I'm afraid to ask...

big syke

Alf Veedersane wrote: »

I'm afraid to ask...

LOL...


Cable Rope Face Pull. Hole Number 7

big syke

12/08/2018

Pre season game. 90 min. Felt great.

16/08/2018

Pre season game. 45 min. Felt fine.

Various gym sessions and pre season in between the 12th and 19th. Stomach and groin still causing issues with recovery. Physio booked for the 27th.

big syke

20/08/2018

20+ min of hip and glute activation, stretches etc.

Shoulder Press 5 x 10 @ 27.5 kg
S/S with Chin ups 7 @ BW then 3 @ +5kg, +8kg, + 10ks, + 10 kg

Cable Straight Arm Pushdown @ hole 6
S/S Cable Tricep Pushdown

Incline Bicep Curls 4 x 25, 20, 15, 10 @ 7.5kg, 10kg, 12.5kg, 15kg

big syke

21/08/2018

Bench Press 4 x 10 @ 70kg

Incline Bench Press 4 x 10 @ 50kg
S/S Wide Grip Assisted pull ups 4 x 6 middle size band

Dips 4 x 10
S/S Cable Face pulls Hole 5

EZ Bar Preacher curl 4 x 20 @ bar+10, +12.5, +15, +17.5

big syke

20/08/2018

20+ min of hip and glute activation, stretches etc.

Shoulder Press 5 x 8 @ 30 kg
S/S with Chin ups 5 x 6 @ BW

DB Complex 4 x 12 @ 12.5kg
Flys
Incline Shoulderpress
Incline Hammer

Cable Straight Arm Pushdown @ hole 6
S/S Cable Tricep Pushdown

big syke

21st - 28th

2 matches and 2 training sessions- all fine except the groin.

Physio - dry needling = hell. Issue with hips. Tight, maybe inflamed and possible tendonitis. Given exercises to do and can continue to paly ball so that's a result

Various gym sessions but nothing notworthy

big syke

29/08/2018

Bench 2 x 8 @ 75kg

Dips 5 x 6 @ BE, +5, +8, +10, +12

Press-ups 3 x 12
S/S CG BP 3 x 12 @ 55kg

Chins 5 x 6

Cable Face Pulls Hole 5
S/S Cable Pushdowns Hole 5

big syke

01/09/2018

Deadlifts 5 x 6 @ 125 kg

Bent over Rows 5 x 10 @ 60kg
FacePulls 5 x 10

big syke

03/09/2018

Bench Press
5 x 12 @ 70kg
1 x 2 @ 90 kg

Wide Grip pull ups with medium band 5 x 8

Incline DB Bench Press 3 x 10 @ 30kg

Cable Face Pulls Hole 6
S/S Cable Pushdowns Hole 6

DB Curls 3 x 10 @ 15kg