Return of the King

Hanley wrote: »

Probably a flexability thing on the squats, perhaps dormant muscles somewhere.

To be hoenst it is something that is worth getting checked out. In my opinion if I could do it all again I'd have no problem taking the hit and going to a physio to get that checked out rather than end up injured down the line from it.

Just something to think about. you could probably sort it on your own over time too tho... Single leg work will obviously help.

Ok I'll bear that in mind. Will keep an eye on it and not push on if feeling pain. Today was fine re the right knee.

Sunday October 14th:

8.5km cycle around the marshes. Found a pitch and putt club about 1.5km away from home. Will try it out someday even though we all know that F1 racing, snooker and golf are pretend sports.

Wednesday October 17th:

Bench Press (incline)
65kg x5 x5 x5
55kg x8 x8 x8
45kg x10 x10 x10

Bicep Curl
17.5kg per arm x5 x4 x3 x2 x1 x1

Calf Raises
bodyweight x20 x20 x20
---
Deadlift (stiff leg)
90kg x5 x4 x3
60kg x8 x8 x8 ... this felt so light after 90kg

Lateral Raise
10kg x5 x5 x5

Military Press (standing dumbbell)
10kg per arm x8 x8 x8 ... bit too light but ok-ish as a recovery superset with deadlifts above
---
Seated High Row (machine)
50kg x8 x8 x8
---
Swiss Ball Crunch
x25 x25 x25 ... need to add weight here next time. Get bored doing so many.

Calf Raises
bodyweight x20 x20 x20
---
Leg Extension ... all these one leg at a time to ensure they are doing same work
15kg x8 x8 x8
20kg x5 x5 x5
25kg x3 x3 x3

Leg Curl ... again alternating one leg at a time
15kg x8 x8 x8
20kg x5 x5 x5
15kg x8 x8 x8 ... so my quads are stronger than my hams, and my right ham is stronger than my left. Couldn't up the weight to 25kg for the last leg curl set
---
Seated High Row (machine)
30kg x8 x8 x8 ... lowered the weight from 50kg in set above to 30kg to concentrate on form, keeping elbows high
---
Shrugs
15kg plate per arm x10 x10 x10

Calf Raises
15kg plate per arm x10 x10 x10
---
Lat Pull Down
50kg x8 x8 x8

Tuesday October 23rd:

Row 2 mins on level1 "The Fish Game" ... The harder you row the higher your fish swims and vice versa on the lcd display. Aim is to avoid the big fish and swoop around them to grab food. Could only manage 2 mins of 4. Never seen anything like that before on a rower!
---
Bulgarian Split Squats
10kg plate per arm, alternating legs x8 x8 x8
---
Military Press (seated, dumbbell)
17.5kg x8 x8 x8

Bicep Curl (dumbbell)
17.5kg x3 x3 x3
---
Bench Press (dumbbell)
22.5kg per arm x8
25kg per arm x8 x8
22.5kg per arm x8

Calf Raises
bodweight x20 x20 x20 x20
---
Squats
30kg x8
50kg x8
70kg x8
75kg x4
60kg x8 x8 x8
20kg x8 x8 x8

Shrugs
15kg plate per arm x20 x20 x20

Military Press (standing, behind neck with oly bar)
20kg x8 x8 x8


No workout since last Thursday. Nice to have a few days off and let the body recover. Waking up to lack of DOMS for once in a while is great.

Sunday October 28th

Standing Dumbbell Military Press
10kg per arm x15 x15 x15

Bicep Curl
10kg per arm x15 x15 x15

Calf Raise
10kg per arm x15 x15 x15


Light mini workout at home.

Thursday November 1st:

Pull Ups (wide, open)
x5 x5 x5

Dips
x5 x5 x5
---
Deadlift (standard)
75kg x8 x8 x8

Bicep Curl Dumbbell
10 or 14kg per arm? x5 x5 x5
---
Bench Press (decline)
65kg x6 x6 x4

Situps (decline)
x10 x10 x10
---
Squat
42.5kg x5 x5 x5
60kg x5 x5 x5

Military Press (standing, Oly bar)
42.5kg x5 x5 x5

Shrugs
15kg plate per arm x20 x20 x20
---

Gym got new equipment which includes incline, decline and new flat bench plus more pull up frames. About time.

Saturday November 3rd:

Row 5 mins (1147 metres) ... approx 65 cals
---
Run 3km (14:47) ... approx 250 cals
---
Squat
50kg x8 x8 x8
40kg x8 x8 x8
30kg x8 x8 x8

Shrugs
15kg plate per arm
x8 x8 x8
x8 x8 x8
x8 x8 x8
---
Military Press (standing, Oly bar, behind neck)
30kg x8
---
Knee Ups (to chest on Pull Up Bar)
x10


Some cardio today and gave the chest a rest.

Following on from the above, I found the following website which aims to give you target measurements for various body parts based upon your wrist size

The stanards are based upon the "Grecian Ideal" taken from excavated statues. Apparently it was the Victorian bodybuilders obsession to have the "ideal" proportions found on newly excavated Greek and Roman Statues of that time.

Anyway based upon my wrist size of 7 inches here is how I measure up to the "Grecian Ideal":

Body part: Target / Me (inches)

• Chest: 45.5 / 37.5 :mad:
• Waist: 31.85 / 32
• Hips: 38.68 / 34
• Bicep: 16.38 / L 14, R 14.25 :mad:
• Forearm: 13.19 / L 10.7, R 11 :mad:
• Thigh: 24.12 / L 22.5, R 23 :mad:
• Calf: 15.47 / L 15.5, R 16
• Neck: 16.84 / 14.5

Now, I'm not too sure what that tells me apart from the fact that I need to grow my neck a bit and my chest a lot.

The target figures are based on someone who is 5' 8'' / 5' 9''.... so at 5' 7'' I'll cut myself some slack on those numbers.

whitelightrider wrote: »

Hey there Boss. Im definitely interested in following your routine. It sounds like we have the same goals, and the same shape. Well at least when you started out!!!
Did you have a routine that you followed at the start? Just wondering because if not I'll just read through your posts and sumarise your routine.

Hey WLR, I started out initially with the intention of burning off 5 or 6 kg. I managed this through warming up with some rowing, then running, then weights. You need to cut the junk (too much bread, pasta late at night, chocs, alcohol ) down to very little.

Others will tell you that weights should be done before cardio. The reason I did the cardio first was 'cos I was gearing up for some triathlons and runs... and needed to get fit fast, like in a 3 or 4 month time frame. Doing the cardio first meant I could put all my energy into it (recently I've tried running after heavy deadlifts / squats /bench... and it is waaaay harder than when you are fresh).

So, this approach got me down to 69kg or so if I remember correctly. Problem was that now I looked skinny.

Step 2 - put some muscle on my fatless frame

I started seriously thinking about bench press, squat and deadlift. Concentrated on eating more protein (tuna, almonds, chicken). Avoided too much bread, and didn't eat late at night. This combination of heavy lifts (for me) all approximately my bodyweight, got me up to 72kg where I am today.

I need to throw in a small bit more cardio as I want to get to 70kg on the dot whilst getting a bit stronger.

To sum up, I didn't follow any particular plan apart from the above & reading the forum here. Start a log, watch what you eat, and I'm sure that in a few months you'll be getting the results you want.

Remember that if you are getting measured for your wedding suit, leave it until about 6 weeks before the wedding if you are going to be losing weight up until then. You don't want one that you get fitted for now hanging off you like a sack in 8 months time Good luck!

71kg this morning, which is down a kg since I last measured. This is probably due to a diet of sandwiches the past week.

Doms in traps, biceps, chest and triceps now after yesterdays workout. Going to go tomorrow anyway to make the most of my available gym time.

Friday November 16th:

Pull Ups (parallel grip)
x8 x8 x6

Hanging Leg Raises (knees bent)
x8 x8 x6

Military Press (standing barbell)
45kg x7 x7 x5
---
Military Press (dumbbells)
17.5kg per arm, x8 x8 x8

Bicep Curl (dumbbells)
17.5kg per arm, x3 x3 x3
---
Deadlift
55kg x5
85kg x5
105kg x1 ... personal best 1.5 times bodyweight, give or take 2kg
105kg x1
85kg x5
55kg x5
---
Squat
55kg x3 x3 x3 ... just something light to get the blood flowing

Side Bends
15kg plate per arm, alternating x10 x10 x10
---
Cross-Trainer 1km (5:10 mins, 55 cals) ... felt very gay on this machine :eek: Wanted to try it out to see why so many people waste their time on it. First and last time for a while.
---
Run 2km (9:29 mins, 169 cals) ... fastest run for a while. Just getting back into cardio now purely for the reason that my suits are getting kinda tight with what seems to be muscle :cool: Hopefully the cardio will cut away what fat is left.
---

Pleased to have deadlifted a personal best tonight, especially since I've broken the 100kg mark for the first time with any lifts. Tonight was the first time a deadlift has actually felt heavy. Before it was more a case of my grip tiring when doing 3 sets of 8. However, 105kg x1, then again felt really really heavy on the mid back... as if I was not going to be able to stand up straight. Anyway, I managed it.

Cheers. I'm feeling it today tho!

Friday November 23rd:

Run 5km (24:21 mins, ~480 cals)
---
Pull Ups (parallel grip)
x8 x6 x4

Hanging Leg Raises (knees bent)
x8 x6 x4
---
Deadlift (stiff leg)
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8
---

Very sore today from my over exuberant session on Wednesday. Went for a run and finished with a few bits and pieces. Good session though apart from when my sweaty hands almost lost their grip on the pull up bar when I had my knees to shoulders.

BossArky wrote: »

Monday October 29th:

Approx 72kg these days and my cheap bodyfat monitor gives me two readings: 21.6 bodyfat :eek: and BMI 24.9. The first one seems total rubbish as I reckon I'm around 10 to 12 ish bodyfat now, but the BMI could be correct.

I'm a tiny bit under 72kg this morning and have exactly the same readings as about a month ago (above).