Return of the King

Sunday July 22nd:

Work out at home with 10kg dumbells. Neck was sore from squats yesterday so skipped gym.

Standing Dumbell Military Press
10kg (per arm) x10 x10 x10

Calf Raises
bodyweight + 20kg x10 10 x10

Bicep Curls
10kg (per arm) x10 x10 x10

Tuesday July 24th:

Leyton Orient Goals 1 - West Ham 1

Cans 6+

Jams / Guitar solos 100+ :cool:

...ok ok.. first match of the pre season and I live in the Leyton Orient stadium overlooking a corner flag... so missed the gym for the match. Forgive me please dear readers. I will work harder next time :cool:

Friday July 27th:

Workout at home before heading out....

Bicep curls
(10kg per arm) x10 x10 x10

Lunges
(10kg per arm) x10 x10 x10

Overhead Dumbell Military Press Standing
(10kg per arm) x10 x10 x10

Saturday July 28th:

Workout at home...

Dumbell Squats
(10kg per arm) x10 x10 x10

Push ups / Pulls
(10kg per arm) x10 x10 x10

Tuesday July 31st:

Run 5km (23:58) pb this year

Leg Press
124kg x8 x8 x8 ... think that is a pb

Standing Military Press
(18kg per arm) x5 x5 x5

Calf Raises
(18kg per arm) x10 x10 x10
bodyweight x10 x10 x10

Upright Double Rope Row
90kg x8 x8 x8 .... this cannot be correct :eek: Usually I do 40kg upright rows. I did check to ensure the reading was in kg not lbs. Maybe it is just a new angle and grip which allowed me go heavier. Not convinced though.

Pull Ups
x10 x6 x4 (fail) ... think that is a pb

Dips
x5 x5 x5

Crunch Machine
(with 5kg at head end) x10 x10 x10

Broom Handle Stretches x10

Calf Stretches (held for a while) x4

Today I tried out a new gym just by where I work. It is part of a chain of clubs throughout the country that I can use. Was packed from 6-7pm. Machines way too close together. Odd setup.

Arms were huge after the pull ups / military press / dips. It seems that the running really wakes my body up for some heavier than usual lifting. Was absolutely in bits leaving the gym.

Had to stand for the first half of the tube journey home. Could feel my legs about to give way. In the end I managed to nick a seat from someone else just before they sat down. Sorry fellow commuter if you ever read this. Perhaps now you understand. That leg press was too heavy after the run

Good to do pull ups again. Had to lie down in the shower and ended up having a bath Tomorrow will be sore :cool:

Sunday August 5th:

London Triathlon - Olympic Distance

swim 1.5 km (43m 42s)
cycle 40 km (1h 13m 39s)
run 10km (58m 40s)

--> total time = 3h 03m 57s

Going into this race I had no clue as to what kind of performance I was going to pull off. Thus I was pleased to break the 3 hr 30 mark, and almost the 3 hour one. I had been chastised for not swimming at all in preparation for this race - jokes were floating around about sending out the lifeboat on Monday morning to find me.

Actually, making it out of the water after the swim was, in my head, the equivalent of winning the race itself. After that the bike and run were plain sailing. The pressure was off.

So what did I learn? There are alot of people in London who are fitter than I. I've proven to myself that I can do an Olympic distance triathlon. Unfortunately there is no leperachan at the end with a bag of gold and all the answers to lives questions. Still, it was a good laugh. Having the triathlon as a goal during the past few months cardio training was an incentive and helped me to push harder than I may have done. However, I still know there is a lot left in the barrell and I could do a lot better next time (I'm looking at you swim).

What will I do differently in preparation next time? Actually swim in the 6 months before the triathlon. I took both transitions pretty handy and could have made up a few mins in those, possibly getting my under the 3 hour mark.

Will there be a next time? For the bike, yes. For the run, yes. For the swim - if I spend the last few moments of my life in the middle of the Atlantic frantically trying to outswim the corkscrew effect pulling my sinking ship down then maybe, just maybe, I may swim 1.5km again.

Next time, if I get my swimming up to scratch I may do the Olympic distance again - if not I'll cut my looses and return to the half distance Sprint. There was a noticeable difference between the fitness level of last year's Sprint Vs this years Olympic distance competitors. i.e. I didn't pass many people this year, even though I was fitter than last year.

In the water I stayed towards the back & left side and took the swimming handy until I was towards the end of the bunch, out of reach of swinging arms and big toes. After 5 mins of so I was into a rhythm, slowly alternating between breast stroke and front crawl, inching my way (literally) up the docks. The race started at 6:50am (delayed from 6:30am) when the sun was just rising on the horizon causing horrendous flare on the inside of my goggles. Having no clue which way to aim, I followed the hullabullo of sound which was the rapidly departing bunch of decent swimmers. Pretty soon I was left to my own devices with a handful of other dodgy swimmers slashing around in the vicinity.

This is where my mind turned to my upcoming holidays - the sun was shining, I was in the water, it was calm and peacful... maybe I was going to make it.

And so on I went for what seemed like an eternity, gradually splish splashing my way further along towards the turning point, eventually rounding it... and horray, off in the distance I see the Excel centre, where I will be getting out of the water. Things were looking good.

However, just as the light of the end of the tunnel can also be the headlamp of the on-coming train, my spirits dropped as I gradually became aware of what sounded like a herd of stampeding horses on the approach. What could this be? A plane overhead landing at City airport? One of the life-guards motorboats? My stomach rumbling?

..Oh oh... looking to my left, back the way I had just come, I realise what the sound is - the marshals have released the second wave of swimmers earlier than the planned 30 mins start between swimming waves (as my wave was delayed they shortened the 30 mins to 15 or 20). I estimate I have got about 5 to 10 minutes before the first few elite swimmers from that group catch me and overtake. This I am not worried about. However, I am worried about the hundreds of more bulky elbow and ankle wielding swimmers who will be battering me out of the way if I don't get my act together and get out of either their way, or the water.

Luckily the first 30 mins or so in the water had warmed me up, and I put in a quicker last swim section to get out of the water at the head of the second wave with just a few bumps and duckings.

Ok I was out of the water! The wetsuit was coming off! I was a dolphin! A merman! I was like Jesus, just finished a casual stroll on the sea of Galilee! The crowds cheering probably thought I was the first guy out of the water from the second wave, not realising I was just some slow sea cow from the first wave. Haha, in my mind those cheers were for me!

I experimented with carb gels and carb pills - they work. I didn't "hit the wall" as towards the end of the London to Brighton cycle. I also drank approx 1 litre on the bike, and about 250ml during the first 5km of the 10km run.

As already mentioned, the bike and the run were fine after this. I know I can cycle fast enough, and I have trained a fair bit for running in the past months. This triathlon was all about the swim.

Tuesday August 8th:

Bench Press
67.5kg x3
65kg x3
57.5kg x6
55kg x6 x6 x6 x6 x6

Squat
75kg x5 x5 x5 *personal best*
65kg x5 x5

Deadlift
(stiff leg) 75kg x6 x6 x6 *personal best*
(sumo stance) 55kg x8 x8

Military Press
20kg x10 x10 x10

Pull Ups to squat bar... knackered
x3 x3 x3

Calf Raises
x20 x20 x20 x20

First work out after Sunday. No cardio for a change. Felt odd to go straight to weights without sweating litres from a run.

Was going for a pb on the bench (75kg) but got nowhere near it. Felt weak. Not eaten much in the past day.

Realised half way through my bench pressing that the reason things were feeling heavier than normal was down to the new clamps at the end of the bar, together adding 5kg (it says they weight 2.5kg on each one).

Legs really start shivering with the sumo stance squat - looked odd and felt a bit strange. I presume this is due to it being the first time using that stance.

Got a pb on the squat and deadlift anyway. For the next while I'm going to work on bench, deads and squat lifts since the triathlon is behind me.

God I am sore today.

Sunday August 26th:

Bench Press
62.5kg x6 x6 x4

Calf Raises
x20 x20 x20

Bicep Curl
10kg x10 x10 x10

Deadlift
55kg x8 x8 x10

Squats
30kg x8 x8 x10

Standing Barbell Military Press
30kg x8 x8 x4

Bent Over Barbell Row
30kg x8 x8 x8

Sit ups
x20 x20 x20

Back contractrions (lying)
x10 x10 x10

Run 1km (6:00)

Was on holidays in Keyna for the past 2 weeks - lots of swimming and ate loads. 70kg today. Going to try and shave 2 or 3 kg off in the next 3 months and get a proper six pack. Felt unfit today - missed the past 2 weeks working out.

Tuesday August 28th:

Seated Machine Row
30kg x8
35kg x8
40kg x8

Peck Fly Machine
30kg x8
40kg x8
50kg x8

Leg Press
50kg x8
60kg x8
70kg x8

Pull up simulation (wide grip)
50kg x8
60kg x8
70kg x8

Dumbell Bicep Curl
12.5kg (per arm) x8 x6 x4

Calf Raises
x20 x20 x20

Sit ups
x20 x20 x20

Back extension (lying face down)
x10 x10 x10

Run 1km (5:28)

Friday August 31st:

Standing Dumbell Military Press
(20kg per arm) x6 x5 x4

Standing Calf Raises
(20kg per arm) x20 x20 x20

Bent Over Barbell Row
35kg x10 x10 x10


Bicep Curl
12.5kg x8 x6 x4

Lateral Raise
10kg x5 x4 x3


Situps (weighted machine - 20kg at both head and feet)
x20 x20 x20

Standing Barbell Military Press
35kg x8 x6 x4


Pull ups (wide open)
x6 x5 x4

Dips
x6 x5 x4


Bench Press
20kg x25
25kg x20
30kg x15

Squat
30kg x8 x8 x8

The pull ups and dips were done in this, the Technogym Powerpage (not the machine the guy is using, but the one on the right edge of the picture .. just out of view but you should recognise it). It is a very awkard thing to do unassisted pull ups or dips in. I keep hitting my legs or knees off bits and pieces.

Sunday Sept 2nd:

---
Press ups x20 x20 x20

Squats (bodyweight) x20 x20 x20

Situps x20 x20 x20
---
Run 100 metre sprint x5


Today was a football tap around and penalty shoot out in the sun. Ended up with the mini circuit training above.

Thursday Sept 6th:

Run 5km (27:40)
---
Pull Ups
x6 x5 x4

Dips
x6 x5 x4
---
Squat
65kg x8
60kg x8
40kg x8

Bench Press (incline)
30kg x25
20kg x25
20kg x20
25kg x15

Saturday September 8th:

Seated Row Machine (upper back)
50kg x8 x8 x8

Seated Shoulder Press Machine
50kg x1 :eek: ...then fail
45kg x6 x6
---
Squat
70kg x5
80kg x5 personal best :cool:
70kg x5
60kg x8 x8 x8
40kg x11 x11 x11

Hamstring stretchs between each squat set
---
Bench Press
50kg x8
55kg x8
60kg x8 ... last 4 reps weren't full as wrecked from yesterday
---
Pec Fly (decline)
(8kg per arm) x10 x10 x10

Situps
x20 x20 x20

Bent Over Barbell Row
20kg x20 x20 x20 .. did these as fast as possible


Legs will be sore tomorrow. Happy with the squat pb of 80kg. Have made some good gains in the past week on all 3 big ones (bench, squat, deadlift). Also dropping weight and looking ripped!

Wednesday September 12th:

Bench Press (flat)
75kg x3 x3 x3 x3 ... just about failing on later reps

Upright Barbell Row
35kg x8 x8 x8
---
Shrugs
(20kg plate per arm) x10 x10 x10

Calf Raises
(bodyweight) x20 x20 x20
---
Tricep Extension
(7kg per arm) x12 x10 x8
---
Seated Row Machine (upper back)
50kg x8
45kg x8
40kg x8

Seated Overhead Press Machine
40kg x8 ... just about failing on later reps
35kg x8
30kg x8
---
Lat Pull Down
50kg x8 x6 x4 .... I was in bits by the time I got to the lat pull downs

Dips
x4 x3 x2
---
Squat
75kg x3 x3
70kg x3
60kg x3

Standing Dumbbell Military Press
12.5kg x3 x3 ... could not manage another 2 sets to keep the superset symmetrical. Bench and overhead press machine drained me
---
Crunches x20 x20 x20

Back Extension x10 x10 x10
---


Pretty wrecked after tonight and last nights workouts back to back. Wanted to get to the gym tonight to burn some calories as cannot make it tomorrow and the day after.

Had a spotter for the bench tonight so managed to go heavier than normal with the 4 sets of 75kg 3 reps. Didn't feel as bad as I would have expected. Wouldn't have chanced it without a spotter in case I stapled myself to the bench.

Squats were heavy, low reps and legs dead from yesterday. Didn't manage to even get down to parallel. Probably need to keep weight a bit lower and work on deeper squats for a while to build up.... or else rest and eat more :eek:

Biceps and Triceps in bits. Arms shivering and twitching now.

Good evening to be in the gym as everyone else was watching the football. It was on in the gym too so didn't miss much.

I have come up with a plan to take me until the end of the year. The aim is to increase on the 4 lifts mentioned below, all at 3 sets of 8 reps.

Currently my bodyweight first thing in the morning is a tiny bit under 70kg / 154 lbs. By end of December I plan to be 67kg / 147.5 lbs.

Currently I'm confident I can perform 3 sets of 8 reps at the following weight:

Current Bench Press 60kg (3 sets of 8 reps)
Aims:
End of Sept 65kg
End of Oct 70kg
End of Nov 75kg
End of Dec 80kg

Current Squat 65kg (3 sets of 8 reps)
Aims:
End of Sept 75kg
End of Oct 85kg
End of Nov 95kg
End of Dec 105kg

Current Deadlift 63kg (3 sets of 8 reps)
Aims:
End of Sept 78kg
End of Oct 93kg
End of Nov 108kg
End of Dec 123kg

Current Standing Military Press 40kg (barbell) (3 sets of 8 reps)
Aims:
End of Sept 44kg
End of Oct 48kg
End of Nov 52kg
End of Dec 55kg

Where are these targets coming from I hear you ask? I found them on the Cross Fit weight standards. I'm aiming to get to the intermediate range.

Hopefully by documenting the targets here I can refer back and keep on track over the next months.

On top of this I'm going to focus on eating enough protein (tuna, almonds, chicken, milk?) to keep lean muscle mass growth on the up, whilst hopefully watching the carbs and fats.

Saturday September 15th:

Deadlift
63kg x8 x8 x8

Calf Raises
bodyweight x20 x20 x20

Hamstring stretch x10 x10 x10
---
Standing Military Press Barbell
42.5kg x8 x7 x4 ... that was tough. Couldn't manage 3 sets of 8. Failed.

Bicep Curl
17.5kg per arm x4 x3 x2 ... oooch :eek: That was a bit too heavy.

Calf Raises
bodyweight x20 x20 x20
---
Bench Press Dumbbell Incline
20kg per arm x8 x8 x8

Calf Raises
bodyweight x20 x20 x20 ... I just do these whilst recovering from tougher exercises. They feel pretty easy really
---
Side Bend
15kg plate per arm per side x10 x10 x10
---
Lateral Raise
10kg x5 x5 x5

Tricep Extension
10kg per arm x5 x5 x5
---
Pull Ups (palms facing each other)
bodyweight x8 x3 x3 ... that was pretty crap. Biceps wrecked from curls.

Dips
bodyweight x8 x3 x3 ... triceps wrecked :mad: Should maybe do these and pull ups earlier in my sessions
---
Situps x20 x20 x20

Back Extension x10 x10 x10

Sunday September 16th:

Bench Press
65kg x8
62.5kg x8
60kg x8 ... Last 4 reps of second and third sets were only partials. Overtrained in past days. Need a rest.

Squat
65kg x8 x8 x8 ... Felt fine.
---
Overhead Squat
20kg x8 x8 x8 ... First time trying this. Felt ok, will up the weight next time

Bent Over Row Barbell
20kg x20 x20 x20
---
Pec Fly Dumbbell
10kg x8 x8 x8

Bicep Curl
10kg per arm x10 x8 x6
---
Shrugs
20kg plate per arm x10 x10 x10
---
Crunch (swiss ball)
x10 x10 x10

Reverse Fly (swiss ball)
5kg x8 x8 x8 ... need to do these more often and build up the weight. Feels awkward and untrained at the moment
---
Bench Press Incline
20kg x20 x20 x20

Deadlift (Stiff Leg)
20kg x10 x10 x10 ... wanted to stretch the hamstrings so did this lightly
---
Upright Row Barbell
25kg x8 x8 x8

Calf Raises
25kg x8 x8 x8
---
Reverse Fly Bent Over
2.5kg x8 x8 x8 x8 x8 x8 ... first time doing this in ages. Nice stretch. Must up the weight and do more often. Very light today.

Bicep Curl
2.5kg x10 x10 x10 ... just messing about :cool:

Yesterday I made a massive effort to eat as much protein as possible. To keep track I resurrected my Fit Day log which can be found here. Take a look at the food intake for September 16th.

In summary:

2764 Cals
104g Fats
277g Carbs
192g Protein

That protein involved umpteen cans of tuna, sardines, scrambled eggs, and chicken. To be honest I am worried that I will not be able to stomach so much tuna day after day for the next few months.

Just before bedtime I threw two 135g drained cans of tuna into the blender with natural yogurt, milk, pine nuts and an orange. Almost puked after 1.5 glasses of the mixture (had to throw the other 3.5 glasses away ).

Think I need to find some nicer way to get lots of protein.

On the positive side, I am now 5kg lighter than last time I used fitday back in May.

Saturday September 22nd:

Military Press
40kg x8 x7 x5 ... missed target of 3 sets of 8, just failed in 2nd & 3rd sets. Chanaged from parallel feet to one in front of other. Seemed a bit more stable

Bent Over Barbell Row
40kg x10 x10 x10

Calf Raise
x20 x20 x20
---
Squat
70kg x8 x6 x4 x2 x4 ... last set I was going for 1 but went very deep, it felt ok, woke up my legs and I managed an extra 3.

Side Bend
15kg plate per arm alternating x10 x10 x10 x10 x10
---
Dumbbell Bench Press (slight incline)
27.5kg per arm x6 x4 x2

Dumbbell Curl
17.5kg per arm x4 x3 x2
---

Cut short workout to get home to witness Leyton Orient 2 - 4 Hartlepool :mad: Probably good to have a short workout for a change and not be absolutely crippled leaving the gym.

Monday September 24th:

Lat Pull Down
60kg x8 x8 x8

Military Press Standing Dumbbell
17.5kg x8 x8 x8

Squat
32.5kg x20 x15 x10 ... did the above 3 exercises as a super fast circuit. Pretty wrecked afterwards
---
Fly
12.5kg per arm x10 x10 x10

Reverse Fly
7.5kg per arm x10 x10 x10

Bicep Curl
12.5kg per arm x10 x10 x10
---
Leg Press
80kg x10
90kg x10
100kg x10

Side Bend
15kg per side alternating x10 x10 x10
---
Upright Row
30kg x8 x8 x8

Military Press Standing Barbell
30kg x8 x8 x8

Situps
x20 x20 x20

Back Extension lying


This morning I was 72kg :eek: That is another kg gained in a day. Either I'm a) seriously constipated b) putting on fat c) putting on muscle .... or d) my bathroom scales needs a recalibaration.

Today's workout was fine, didn't max out which was good.

Trying to burn as many calories as possible in the next day or two ahead of a trip to the Munich beer festival from Thursday to Sunday next.

Thursday September 27th:

Pull Ups
x5 x4 x3

Dips
x5 x4 x3
---
Deadlift
80kg x8 x8 x8 ... target for end of September surpassed (target was 78kg)
---
Bench
70kg x3 x3 x3
---
Squat
70kg x3
60kg x3 x3
---

Videos to follow of todays deadlift, squat and bench. Pleased to pass my target for end of Sept on the deadlift. Grip was going towards the last few reps but managed to hang on.

Got a guy in the gym to video the first set of deadlifts for me. For bench and squat I just rested camera on a few plates lying on a bench.

Form was terrible on the 70kg squats. Playing the clip back in the gym my heels are off the ground and I get nowhere near parallel. Hence I dropped to 60kg for the last 2 sets.

Will throw the videos up later.