Magical Monday.

Genuinely unsure what was magical about it, other than the alliteration.  And probably the fact that I didn't kill anyone at work.

Anyway - this was a big bench press session for me.  I'm into PB territory every time that I put weight on the bar, which is pleasing to say the least.

So...

• Bench press - 10 @ 60kg, 4 x 5 @ 105kg
• Close grip pulldown - 10 @ 60kg, 4 x 5 @ 85kg
• Cable pectoral flye - 10 @ 20kg, 4 x 5 @ 40kg
• Dips - 1 x 10 then my left tricep conked out and was on the verge of injury
• Rowing machine - 2km in 7:58.4 - a new PB
• Treadmill - 2km in 15:32

I was pleased to shift the 2 plates + 2.5kg each side.  I got that going and had to have a little bit of spotter assistance on the last couple of reps of the last sets.  So I'm not moving the weight up just yet.  I want at least 3 clean sets before I go to 110kg.

The dips disappointed me, but after the bench press, I found it difficult to do anything with my left arm.

Stupidly, we thought CV was a good idea.  So I attempted to beat a mate's 2k row time (around 7:40), but after 4 days hard training, my body wouldn't let me do anything other than beat my old PB by 1.5 seconds.  I was on the pace for the first km and just faded away.  Then I went for a bit of a plod on the treadmill - they're boring bastards, aren't they!

Squidgy Saturday

Saturday!   Leg day.  Legs shouldn't be ignored as either a rugby player, a weight trainer or any other kind of sportist.  You recruit more muscle fibres in your legs, you promote good posture through leg exercises.  It's important.  So, as I've not done a properly thorough leg session in quite some time, I thought I really ought to give it a go.

So...

• Squat - 20 x bodyweight, 20 @ 10kg, 20 @ 15kg, 2 x 20 @ 20kg
• Hamstring curl - 10 @ 40kg, 4 x 5 @ 56kg
• Calf raise - 10 @ 80kg, 4 x 5 @ 100kg
• Knee extension - 10 @ 35kg, 4 x 5 @ 45kg
• Leg press - 10 @ 180kg, 4 x 5 @ 220kg

Due to the long-standing knee injury, I used some weird shin trapping thing for my squats, the weights are weird, but they encourage you to sit back into the squat.

The rest of the session went well.  Knee extension was low weight because I did it single leg to avoid overcompensating with the good leg as I'm keen to avoid any imbalance.

Fantabulous Friday

After a good couple of 'rest' days, I was ready for another gym session.  By rest, I mean tip-toeing around the training pitch at rugby (it's slippery and I'm regaining confidence that my knee won't explode on a change of direction).  I was reasonably achy after that, but in a good way.  I like strength training.  But I love rugby training.  Running, at pace.  Beating an opposition with a perfectly timed and weighted pass.  Taking a good running line and cutting through defence.  Taking contact and winning the physical encounter.  For me, all greater thrills than pushing weight.  But... pushing weight makes me better at the above.

So... in my excitement to make myself better at running into/past people, I totally forget that it should have been a shoulder workout and I plough straight into my bench press session.

• Bench press - 10 @ 60kg, 4 x 5 @ 100kg
• Seated row - 10 @ 50kg, 4 x 5 @ 85kg
• Cable flye - 10 @ 30kg, 4 x 5 @ 40kg
• Incline bench press - 10 @ 60kg, 4 x 5 @ 70kg

My biggest ever bench press was 100kg for 3 x 5 and my spotter had to step in on the last couple of reps.  This was an improvement by 1 set AND there was no need for spotter intervention.  I was enormously pleased with this - just having an extra plate meant so much and helps prove to myself that I'm on the right track with my training - changing it up a little and going back.

Seated row was fairly standard and I'm still careful about my back.

Cable flye was up a weight and felt good.

Incline bench press was a change from the last bench session where I did narrow-grip, just to work the chest ever so slightly differently.


Overall a pleasing session and I celebrated with a jerk chicken pizza!  Nomalicious!

Tooting Tuesday...

So, the training continues with some bigger weights for lower reps.  It's all about power and strength.  Knickers to looks/bulking/whatever.  I quite simply want to get more weight pressed in the gym.  The rest will follow.

Tuesdays, over the last few weeks have been a little busy.  I have an hour's physio, followed by a gym session.  Physio is getting there and I'm sure that I'll get some more stability back in my knee.

So, on to the gym.  Tonight happens to be bench press night.  So...

• Bench press - 10 @ 60kg, 4 x 5 @ 95kg
• Narrow grip pulldown - 10 @ 60kg, 4 x 5 @ 80kg
• Cable flye - 10 @ 25kg, 4 x 5 @ 35kg
• Narrow grip bench press - 10 @ 50kg, 4 x 5 @ 70kg

Bench press was comfortable and I think I could have had a couple more reps out, but, the sessions will get a hell of a lot harder over the next few weeks, so it was pleasing to be just 5kg off 2 plates for 5 reps (4 times, too).

In fact, all of the weights were bordering on comfortable/easy, as per last night.  But, the sessions will get very difficult in the coming weeks, so it's important to have a couple of sessions that are slightly lighter weight and really concentrate on nailing the form.

Wednesday is a rest day.  Thursday there's half a possibility of a leg session in the morning.  I return to the shoulder session on Friday, followed by a bench press session on Saturday morning.  So far, it's looking like a good training week!

Another change to training...

I've decided that, I've had a good month to six weeks doing higher reps with lower weights.  Now it's time to flip that on it's head again and get some bigger weights pushed.

So, each exercise will be done as follows: 10 reps at a lower weight as a warm up and to rehearse the movement.  4 sets of 5 reps, aiming for the last set to be breaking form on the last rep.

Tonight's session was shoulders as that naturally followed from the bench press session on Saturday.

• Seated shoulder press - 10 @ 40kg, 4 x 5 @ 50kg
• Seated dumbbell curl - 10 @ 35lb, 4 x 5 @ 45lb
• Side dumbbell raise - 10 @ 25lb, 4 x 5 @ 30lb
• Deadlift - 10 @ 60kg, 4 x 5 @ 100kg
• Static bike 5k - 8:38

The aims for this session were to get a feel for a good range of motion on the shoulder press.  Recently, I've noticed that my form on the heavier weight was poor - I wasn't getting as low with the bar, therefore not recruiting as much muscle fibre.  So I concentrated on making sure that the bar touched the bottom of my neck before pressing the weight up.

Dumbbell curl was OK - fairly standard and will improve in the coming weeks.

Lateral raise was a range-finder as I can't remember the last time that I used this exercise, I think I can go heavier next week without much issue.

Deadlift was OK, bearing in mind that I hurt my back the other week.  I'll make sure that I take the progression easy.

Static bike - I have a new aim.  I need to knock 19 seconds off the time in the next 3 weeks, so this was a good benchmark.

Overall, this was my most enjoyable training session in some time.  Tomorrow is bench press day, so I'll look forward to that under the new set/rep protocol.

Tezzie Tickling Tuesday

Tuesday, recently, this has been a horrible training day.  But, I was supposed to be unleashing seven shades of Hell on my rugby women in the form of a fierce conditioning session.  But, the session was cancelled shortly after my knee physio session.

Lets talk physio.  Because I have rubbish knee ligaments in one knee and some weird issue in my left knee/thigh, I've been prescribed a 6 week Biomechanical Knee Programme.  I was promised a good workout at this as it rendered my physio unable to walk properly for a couple of days.  I'm a rugby player.  I'm used to activities that don't allow me to walk.  So, I was expecting to be put through my paces with a series of near superhuman activites.

There were 12 stations.  In fairness, some of them were difficult-ish.  2 minutes per station.  My feet don't 'talk to the floor' fully and my left leg is considerably weaker than my right leg.  It's my right leg that I'm having issues with.  Hmmmmmmm.  With any luck, over the next six weeks, I'll have sorted out the imbalance.

So... post-physio, I went to the gym as the rugby session was cancelled.

Bench press - 1 x 10 @ 60kg, 1 x 10 @ 70kg, 2 x 8 @ 90, 1 x 10 @ 80
Close grip pulldown - 1 x 10 @ 50, 1 x 10 @ 60, 3 x 10 @ 75
Incline bench press - 1 x 10 @ 40kg, 1 x 10 @ 50kg, 3 x 10 @ 60kg
Pectoral fly - 1 x 10 @ '5', 1 x 10 @ '7', 3 x 10 @ '10'
Narrow grip bench press - 4 x 10 @ 60kg
Static bike - L5, 10 mins @ 90rpm


I should have stayed at home.  But, you don't build awesomes at home.  You build them in the gym, then go eat decent and repair at home/in your sleep.  I seemed to have just lost a bit of mojo.

Anyway, bench press went poorly.  I failed at a weight I've smashed before and that set the tone for the rest of the session.  I just felt a bit under-par.  Weirdly, I enjoyed the bike more than anything else in that session.

Ah well, time for a lie down.

Mount Moron Monday

Another week started.  Another day full of morons at work.  Enough of them to make a mountain out of them.  Mount Moron.  Both nouns.  Not a verb followed by a noun.  That would just be wrong.

So, the weekend came and went in a blur of activity.  Friday night was gym night, but I can't remember what I did, other than run out of time as the gym closed early, so, the pure athlete in me decided to watch a film and eat fish & chips.

Saturday, I was planning on finishing my gym session off.  And I did.  In my sleep.  Then off to rugby to watch my team lose 5-0.  Poo.  Then on to my sister's for a halloween party.  I hate halloween.  So much that I'm not even capitalising the first letter.  Up yours, rubbish American 'tradition'.  So, I made a token effort and went dressed in my tiger onesie.  Then on to the pub for a couple of beers and a sing-song at the karaoke.  As I was dressed as a tiger, I had to do Eye Of The Tiger.  I also joined some old rockers for a bit of AC/DC - Whole Lotta Rosie and Saxon - Wheels Of Steel.  Then, my crowning glory performance of the night... Bowling For Soup - 1985, complete with pogo-ing and a small amount of showboating (for the fans).  Raptures of applause followed and I drank more cider, which, as we all know, gives you the voice of an angel.  A fallen angel, but an angel nonetheless.  More to come; Nilsson - Without You.  A suprise entry as someone requested it then buggered off.  The night finished with a now-traditional rendition of Metallica - Enter Sandman.

Sunday, the day of rest.  Or, in my case, the day of driving 100 miles to coach my women's rugby team to a fine (if squeaky-bum) 14-12 victory as they keep their title chase up.  100 miles of return journey and I crash out.

So, the weekend passes and I'm happy to go to work for a bit of a rest.  That doesn't happen as all manner of smelly brown stuff hits a rotating air circulator.  It doesn't matter... I'm at the gym doing shoulders!  Let's do a little dance!

• Seated shoulder press - 1 x 10 @ 30kg, 1 x 10 @ 40kg, 3 x 10 @ 50kg
• Wide grip lat pulldown - 1 x 10 @ 50kg, 1 x 10 @ 60kg, 3 x 10 @ 70kg
• Clean and press - 1 x 10 @ 30kg, 1 x 10 @ 40kg, 2 x 10 @ 50kg, 1 x 4 @ 60kg
• EZ curl biceps curl - 5 x 10 @ 20kg
• Rowing machine - 10 minutes (last 4 are Tabata - 20 seconds effort, 10 seconds rest X 8)
• Bike - level 3, 10 minutes @ 100rpm

As a session, I was quite pleased.  The original plan was to start with the standing press, but that machine was taken.

Seated press and wide grip pulldown is OK and went to plan.

Clean and press, whilst not particularly heavy is a big movement and requires a lot of dynamic strength.  I thought my heart was going to explode through my chest.  My favourite exercise at the moment.

The biceps curl was OK.  Done in a 'pass the bar' style, so there's little recovery time.  It's all about conditioning the guns.

Then some CV.  My training partner wanted to finish with CV, so I'm more than happy to do this.  In the 10 minutes on the rower, I managed ~500m more than him.  So that was pleasing - he can press more than me, I can exert myself for longer than him.

Then I went home and ate a small mountain of pasta.  Not a mountain of morons though.  That would possibly be more weird than the word mount being a verb.

Woe is me Wednesday.

Training in the dark.  Finishing the first exercise in the dark.  Answering the door with full on morning glory.  Things that shouldn't happen.  But things that definitely happened this morning.

So, the alarm goes off at 6.30.  Lady training partner due to arrive at 6.45.  She's always late, so there's no issue there.  I accidentally snooze and hear a tapping at the door.  Stumble downstairs and it appears clear that I'm happy to see her.  Brilliant.

Bloodflow issues sorted, I head off to the gym and start the day with a quick session.

• Standing military press - 10 @ 30kg, 10 @ 40kg, 3 x 10 @ 55kg
• Deadlift - 10 @ 60kg, 10 @ 70kg, 3 x 10 @ 80kg
• Rear dumbbell raise - 2 x 10 @ 20lb, 3 x 10 @ 25lb
• Crunches - 50

The standing press was difficult.  In fact, it was a difficult session.  Burning the candle at both ends, busy at work, coaching rugby and weight training is just about manageable.  But when I'm recovering from a fairly horrible cold, then I maybe think I should have had the week off training.

And my coup de grâce.  Forgetting to take my sodding rugby shorts to training.

Woe is me Wednesday!

Malteaser Monday

Actually, Monday had nothing to do with Malteasers.

Monday was all about spotting my mate at the gym.  I had managed to contract a rare strain of manfluenza that saw me off work on Friday and generally feeling significantly un-shibby.

So, off I trudged to the gym, sniffling away and generally being a bit of a ponce.  Until, quite suddenly, my course of manupacillin kicked in and I thought, sod it - I'll take the weights back a little and give it a go.  What's the worst that could happen?

• Bench press - 10 @ 50kg, 10 @ 60kg, 3 x 10 @ 80kg
• Narrow grip pulldown - 10 @ 40kg, 10 @ 50 kg, 3 x 10 @ 75kg
• Incline bench press - 10 @ 40kg, 10 @ 50kg, 3 x 10 @ 60kg
• Dumbbell curl - 10 @ 35lb, 10 @ 40lb, 3 x 10 @ 45lb
• Narrow grip bench press - 10 @ 40kg, 10 @ 50kg, 2 x 10 @ 70kg
• Wide/neutral/narrow bench press - 30 @ 50kg

Everything was on the upper edge of comfortable.  I was particularly pleased to bust out the full 30 reps of the last set.  Something that really finished she arms/shoulders and after the narrow grip bench press, there's not much left in the triceps.

In unrelated news...  I've been told that I have 'perfect' guns and that they're 'rock hard'.  All hail the 'CEPS!  And I must thank the very nice woman that said that to me, I did a very internalised happy dance at that!

Because I am a Lazy Lazerson...

I should point out that I'm not actually the son of a lazer, as cool as it would be.  I've been far too lax this week and I haven't updated my blog.  My only superfan has threatened to do an Ironpoo through my door if I don't update, so here's my week's training in one super-post.


Monday...

So, we start the training week again on the back of the weekend's activities (ran touch at rugby and boxing on Sunday).  Also back to normal on the working front - I just felt more with it as I travelled home to some inspiring music (not The Cheeky Girls).  In, change, water, make the short trip to the gym.

• Bench press - 10 @ 50kg, 10 @ 60kg, 3 x 10 @ 85kg
• Close grip pulldown - 10 @ 50kg, 10 @ 60 kg, 2 x 12 @ 70kg, 1 x 17 @ 70kg (failure)
• Incline bench press - 10 @ 40kg, 10 @ 50kg, 3 x 12 @ 65kg
• Dumbbell curl (seated) - 10 @ 35lb ea., 10 @ 40lb, 2 x 12 @ 45lb, 1 x 13 @ 45lb (failure)
• Narrow grip bench press (flat) - 10 @ 50kg, 10 @ 60kg, 2 x 12 @ 65kg
• Final bench press set  - 10 wide grip, 10 neutral grip, 10 narrow grip - all done in one set (no rest) or until failure.  I used 60kg and did the 10 x wide, 10 x neutral and my arms were in all sorts of pain.  I composed myself for a couple of breaths then bust out 4 x narrow grip and that was all I'd got.

A thoroughly enjoyable session.  Very hard.  Very achy at the end.  I needed a couple of minutes alone to be able to put my hoodie on before heading home for a well earned protein shake.

Bench press was OK and is progressing as expected.  Same weight next week, but I will get 3 x 12 out instead of 3 x 10.

That last set was a total killer and really finished my arms off.  I was achy as soon as I got home!



 Tuesday...

My arms and chest were really feeling the pain after the previous night's session, even after a good sleep.

Shoulders.  Brilliant.  By brilliant, I meant 'why didn't I suggest a full leg session as my arms are hurty'.  They read so similar.

• Dumbbell shoulder press - 10 @ 40lb ea., 10 @ 45lb, 3 x 12 @ 50lb
• Deadlift - 10 @ 60kg, 10 @ 80kg, 3 x 12 @ 95kg
• Standing military press - 10 @ 30kg, 10 @ 40kg, 3 x 12 @ 50kg
• Seated cable row - 10 @ 40kg, 10 @ 50kg, 3 x 12 @ 70kg

This was a very demanding session.  I was already pre-fatigued due to the Monday's session as I said before, I really should have given my arms another rest cycle before pushing on.  But, hindsight is ALWAYS 20/20.  Deadlift was done to make room for something extra on the leg session planned for Wednesday.

I was planning on a dip session, too.  But I was spent.  My triceps had nothing more to give.

Wednesday...

Again, the alarm clock goes off at 6.30.  5 minutes of snooze.  Fall out of bed and into my gym kit then it's time to dodge the hoover in the gym as I rub the sleep out of my eyes and eye up the cold looking bar.  At this point, I am a walking ache.  Everything is painful.  I feel like I've got a cold starting.  Brilliant.  You don't build awesomeness being a ponce and moaning about illness.  You kick the awesomeness off in the gym and build it with rest and nutrition.

Squat - 10 @ 60kg, 10 @ 80kg, 3 x 12 @ 90kg
Calf raise - 10 @ 100kg, 10 @ 120kg, 3 x 12 @ 160kg
Hanging leg raise - 5 x 10
Seated twist - 5 x 10 @ 50kg (each side)
Ab roller - 5 x 10

As I was feeling pretty pooped, my training partner wanted to do some abdominal exercises, so we finished the morning's workout with those 3.

My back was in bit for some reason.  My lower back was just very painful.  3 hard session and I was falling to pieces.  And I had rugby training to look forward to later in the evening.  Yay.

But, for a week's worth of resistance training, I think I covered quite a bit.

I've been struck down with the dreaded lurgy and I'm quite ill.  So, I'm unsure when I'll next train.  I just hope that I'm OK to train on Monday evening.  All depends on how the cough/cold/flu goes.

Wide-awake Wednesday

So, the horrible alarm clock sounds at 6.30.  5 minutes of snooze later and I'm up.  Signing in at the gym at 7am is not something that I enjoy.

Nor is the leg session.  But, it has to be done, otherwise I'll look like a right pillock.

Deadlift - 1 x 10 @ 60, 1 x 10 @ 80, 3 x 12 @ 90
Calf raise - 1 x 10 @ 100, 1 x 10 @ 120, 3 x 12 @ 160
Squat - 1 x 10 @ 40, 1 x 10 @ 60, 3 x 12 @ 90kg

Deadlift was a nice little wake up call.  Not as heavy as if I'm pulling on the 3 x 5, but it's entirely acceptable as a weight.

Calf raise seems like something I can do almost forever.

Squatting was more tiring than the deadlift for me.

So, early morning leg sets done.  I cannot wait to go to sleep tonight!

Tetchy Tuesday.

I'm not sure why tetchy, I think I'm just struggling to think of words for alliterative purposes.

Following on from yesterday's volume based training, I'm continuing with a 'normal' ish workout plan, but reducing the weight slightly and doing lots more reps.  I can really feel it in my arms and chest today, the ache points to progress though, so I'm happy to have these training aches again.

Tonight's session was aimed at the shoulders and looked like this...

• Seated shoulder press - 1 x 10 @ 40kg, 1 x 10 @ 45kg, 3 x 12 @ 50kg
• Shrug -  1 x 10 @ 45kg, 1 x 10 @ 65kg, 2 x 12 @ 75kg, 1 x 13 @ 75kg
• Standing military press - 1 x 10 @ 30kg, 1 x 10 @ 40kg, 2 x 12 @ 50kg, 1 x 10 @ 50kg
• Cable pulldown -  1 x 10 @ 55kg, 1 x 10 @ 65kg, 2 x 12 @ 75kg, 1 x 18 @ 75kg
• Tricep rope pushdown - 1 x 10 @ 15kg, 4 x 12 @ 20kg

That was a hard session.  On at least 2 occasions, I gave it almost all that I had and had I not had a moment after finishing the exercise, I'd have stood up and passed out.  Genuine effort, all around.

The seated press was good - I wasn't far away from my 3x5 weight and I did more than twice as many reps.

The shrug was solid, but I was losing grip on my last set so couldn't bust any more out.

The standing press is a good, core upwards, intensive movement and again, I wasn't far from my 3 x 5 weight.

The cable pulldown nearly had me conking out.  Which is good - I love pushing myself as far as I can.

With the rope pushdown, I simply had no more to give and was completely tatered by the end of the session.

Leg session, with volume tomorrow.  I'm not looking forward to that as it's an early session.  But, it'll set me up for the day!

Mardy Monday

Well, it would have been mardy if I was at work.  But, I wasn't.

So, having built some decent muscle mass and strength, for the next 6-8 weeks, I'll be training in a slightly different manner.  I'll be aiming at volume and I'll also be adding in some decent CV sessions as I aim to cut around 6% bodyfat for now.

Last night, my body composition (according to my monitor was)...

Body fat = 25.8%
Water = 55.4%
Muscle = 70.4%

I'm ignoring BMI, as according to that, I shouldn't be able to walk upstairs without having a coronary.  For me, it's all about cutting some bodyfat.  Now, I weigh ~ 117kg.  I'm aiming to cut my bodyfat to under 20%.  If I was to stay at my current weight, that would equate to losing around 7kg.  Which should be relatively simple, just do more CV and cut the rubbish that I eat.

With that in mind, I followed the same kind of training regime as I've been doing recently, but I dropped some weight and did my heavier sets as 3 x 12 (or, 2 x 12 and 1 x to failure/break in form).

• Bench press - 1 x 10 @ 50kg, 1 x 10 @ 60kg, 2 x 12 @ 80kg, 1 x 15 @ 80kg
• Seated row - 1 x 10 @ 50kg, 1 x 10 @ 60kg, 2 x 12 @ 70kg, 1 x 18 @ 70kg
• Incline bench press - 1 x 10 @ 40kg, 1 x 10 @ 50kg, 2 x 12 @ 60kg, 2 x 14 @ 60kg
• EZ curl bar - 6 x 10 @ 20kg, 1 x 14 @ 20kg
• Dips - 1 x 10 @ 70lb, 1 x 10 @ 55lb, 2 x 5 @ 40lb, 1 x 5 @ 45lb

The bench press was pleasing.  I'll move that up by 5kg next week.  I'm next due to bench press on Thursday, so I might add 2.5kg each side then.

Seated row was good and very tiring.  Everything can comfortably go up a weight next week.

Much the same with the incline bench.  That was comfortable doing the 12.

EZ curl bar - I put the weight added to the bar as I'm not sure what the bar weighs.  My training partner and I do this as a pass the bar type - so you get much less rest.  Do one set of 10, pass the bar, do the set, pass the bar, do the set etc.  He stopped at set 5, so, as I want volume in my training, I did another couple of sets.

The dips - I decided to go heavy on the dips as my training partner has challenged me to do 5 bodyweight dips.  I've challenged him to do 35 bodyweight dips (if he does that, then I'll be very impressed that a 20+ stone man can do 35 bodyweight dips).

Anyway - hope this appeals to you, Rhon ;-)

A slap on the wristicles

I haven't blogged in a while.  Bad, bad man.  So, I'll post an update on where I'm at in terms of weights as an indication of improvement.

Next week will see a whole new routing and a whole new bias to my training, which I'll continue until December.  But, that will come on Monday's blog.

So then, my improvements on what I consider to be the most important exercises...

Bench press.  Starting weight: 40kg  Finishing weight: 100kg
When I re-started, I was doing light dumb-bell as my shoulder was pretty stuffed.  I'm really pleased with my progress so far and I'm somewhere near my pre-injury strongest.

Shoulder press.  Starting weight: 40kg  Finishing weight: 60kg
As per bench press - I was doing lighter dumb-bell work.  I couldn't stretch with a bar at the back of my neck.  An increase of 45lb AND an ability to work at the back of my neck.

Squat.  Starting weight:80kg  Finishing weight: 120kg
A good improvement, showing the strength and confidence of my knee.  In a straight plane of motion anyway.

Deadlift.  Starting weight 110kg  Finishing weight: 150kg
Pleasing as I managed to injure myself pulling too much, too soon of a 15" deadlift and hurt my back, which is still not fully recovered.

Dip.  Starting weight (assistance): 70lbs, finishing weight: 35lb.
Really pleasing.  I want to be bodyweight dipping soon.

Dumb-bell curl.  Starting weight: 45lb, finishing weight: 55lb
Form has improved massively with this and I no longer find myself with an odd 'twanging' sensation (rather than pain) at the back of my right arm.



Overall, I'm really pleased with my increases over these 'staple' exercises.  I've clearly re-gained some strength and power.  I've also gained some muscle across my shoulders.

As I pointed to at the beginning of the blog, I want to change my routine, which I'll keep for the next 6-8 weeks for a slightly different focus to my training.

I'll blog again with the remaining gym sessions planned - Friday and Saturday.

Full Moon-day.

Hooray for Mondays.  Well, hooray for boobies, but that's for another set of websites.

Fresh week, fresh start at the gym.  I was feeling in fine fettle after the weekend's activity - 18 miles cycled on Saturday and a good boxing session on Sunday.  I normally have very achy abdominals after boxing, but I felt good.  My back is beginning to feel right again after pulling it doing a very heavy deadlift the other week.

• Db shoulder press: 10 @ 45lbs, 8 @ 55lb, 3 x 5 @ 65lb
• Shrug: 10 @ 40kg, 8 @ 60kg, 3 x 5 @ 80kg
• Military press: 10 @ 30kg, 8 @ 40kg, 3x5 @ 55kg
• Seated row: 10 @ 45kg, 8 @ 60kg, 3 x 5 @ 85kg
• Dip: 10 @ 80lb, 8 @ 70lb, 3 x 5 @ 40lb

After this I did 20 minutes on the rowing maching.  16 minutes at 2:20/500m pace then a set of Tabata intervals to finish the session off.  Tabata is 20 seconds all out effort followed by 10 seconds rest - repeated 8 times.  I covered 4407m in total.  We'll see how far I cover the next time I do a tabata + 16 minutes, now that I've set a benchmark.

Overall, I was pleased with the session.  A weight on the shoulders that I struggled with was dealth with easily on my second warmup set.  My grip failed slightly due to a damaged grip on the shrug levers.  The military press was pleasing, especially after a DB shoulder set.  I did the first set as clean and press as this is part of an intra-rugby club competition.  Seated row went well and was there to work the rear deltoid.  I was particularly pleased with the dips - my heaviest ever and I'd already worked my triceps twice.  I'm getting close to a bodyweight dip - which for an 18.5 stone man with noodly arms is pleasing!

Fancy that; it's Friday!

Almost the end of another training week.  I thought I'd eventually take a measurement.  My biceps, as I'm absolutely sure that I have a bigger right upper arm than left arm.

Left arm = 15.5 inches.
Right arm = 18 inches.

2.5 inches different.  That's a lot!  So, I want to isolate my arms wherever possible and push/pull independently.  I'll sacrifice a bit of power/strength gain overall in favour of my left arm catching up.

So, onto tonight's gym session:

Bench press: 10 @ 50kg, 8 @ 60kg, 3 x 5 @ 95kg
Close grip pulldown: 10 @ 50kg, 8 @ 65 kg, 3 x 5 @ 85kg
Incline bench press: 10 @ 50kg, 8 @ 60kg, 3 x 5 @ 70kg
DB Hammer curl: 10 @ 35lb, 8 @ 45lb, 3 x 5 @ 25kg
Tricep pushdown: 10 @ 40kg (each arm), 8 @ 50kg (each arm), 3 x 5 @ 100kg


We had planned on doing another bicep exercise, but we ran out of time.

Overall, I was quite pleased with the session.  Bench press was getting better.  1 more week at this weight and I'll be on 2 plates, which pleases me enormously.  Everything else was solid enough.  On the hammer curls, I worked my left arm more - I did at least 3 more reps on my left hand side.

Now, I feel the need for a rant.  Some people who use the gym really need taking around the back and burying under the patio.  I got to the gym tonight to find some turd had left his water bottle and a puddle of sweat on the bench press station - seriously; take your kit around with you and wipe up using the towels provided.  Then, as I do my first set on the seemingly unoccupied pulldown cable, the same chap comes sauntering over "er, we're using that".  Really?  Because I could have swore blind that you were giving some rubbish advice on a clean and press at a whopping 30kg.  He suggests that I use another machine.  I suggest 'working in' as I'll be helping my mate on an adjacent machine.  He clearly has no idea what working in means as he then uses the pulley machine for 1 set, then doesn't use it again.  What.  The.  Hell!  He wanted to kick me off for 1 sodding set, for which he used the same weight as I used (didn't check the weight, just jumped on and used it).  I hope the camels of a thousand fleas infect his crotch.

That said; I was so incensed that when I sat down to do my 3 x 5, I breezed through it.  My training partner seems to think that an angry Carl is one to keep on his side as I almost 'went a bit Hulk'.

Wicked Wednesday

This was an early morning session.  Shoulders done in the gym.  I am really NOT a fan of working out before lunch, but it was the only opportunity that I had.

So...

Dumbell shoulder press: 1 x 10 @ 15kg, 1 x 8 @ 20kg, 3 x 5 @ 25kg
Wide grip lat pulldown: 1 x 10 @ 45kg, 1 x 8 @ 60kg, 3 x 5 @ 80kg
Shoulder raise machine: 1 x 10 @ '7', 1 x 8 @ '9', 3 x 5 @ '12'
Dumbell curl: 1 x 10 @ 15kg, 1 x 8 @ 20kg, 3 x 5 @ 25kg


Shoulders are getting there.  I did try the 30kg dumbells, but that didn't quite work and either I couldn't find or the gym don't have 27.5kg dumbells.  Lat pulldown felt good, although it pinched my back from when I hurt it deadlifting.  Shoulder raise machine was OK and the first time I've used it in anger.  On the 3 x 5 set of DB curls, I did more on my left hand side as there's a visible size difference and that is the side that I lose form on alarmingly quickly - so I need my left bicep to catch up to my right bicep - so it's doing more volume, I actually did 8 x 5/8 x 5 and 15 x 5 (the last set to failure).

Mammary Monday!

I am such a child.  Just look at the title.  Mammary.  Hahaha!

Anyway - the start of a new training week.  More weight.  More effort.  Less days planned.

As appears to be traditional for almost every person to use a gym, ever; Monday = bench press.

So...

Bench press: 1 x 10 @ 50kg, 1 x 8 @ 60kg, 3 x 5 @ 95kg
Seated row: 1 x 10 @ 50kg, 1 x 8 @ 60kg, 3 x 5 @ 80kg
Dips: 1 x 10 @ 80lb, 1 x 8 @ 60lb, 3 x 5 @ 45lb
Barbell shrug: 1 x 10 @ 60kg, 1 x 10 @ 80kg, 3 x 5 @ 110kg
Standing military press: 1 x 10 @ 30kg, 1 x 8 @ 40kg, 3 x 5 @ 50kg



A weight PR for bench press.  I did need a tiny bit of assistance on the last 2 reps, but I won't be able to press the weight unless I try pressing the weight.

First time that I've done seated row in a while and I won't be doing that again until my back is better as I'm remarkably sore today.

The bench press took a lot out of my arms so I really struggled my way through these.

Barbell shrug seems easy; I tend to run out of grip before I run out of strength.

Standing military press was physically demanding and really made me breathe hard.  First time I've ever done that.


Quite pleased with this session.  I felt like I'd worked out and the military press is going to be a good way of activating the core whilst exercising - something that I'm going to add in every now and then until I give my routine a proper shake up (in 5 - 6 weeks).

Next session...

Shoulder-tastic on Wednesday.

Fudgecake Friday!

I've completely forgotten to blog my training this week.  Knickers, pisspoo and other sweary words.

So, before I edit...

Tuesday - Shoulder session.  Went well.

Wednesday - surprise leg session.  Didn't go well. 15" deadlift of 140kg and it pulled a muscle in my lower back, which put me out of the rest of the session.

Thursday - bench press.  Went well again, considering the hurty back

Friday - another shoulder session and I'm a little sore and achy from the week's training.

Dumbell shoulder press: 1 x 10 @ 35lbs, 1 x 10 @ 45lbs, 1 x 10 @ 55lbs
Seated dumbell shrug: 1 x 10 @ 40lbs, 1 x 10 @ 55lbs, 3 x 5 @ 90lbs
Tricep rope pushdown: 1 x 10 @ 15kg, 1 x 8 @ 15kg, 3 x 5 @ 25kg
Close grip pulldown: 1 x 10 @ 45kg, 1 x 8 @ 60kg, 3 x 5 @ 75kg


Good session to end a difficult week.  I was really careful to avoid hurting my back again.

Shoulder press is going up 5lbs next week.  Good progression there!  Shrugs were good on power, but I prefer barbell shrugs - I just wanted to take pressure off my back.  Pushdown is as difficult as ever and the pulldown was a solid session ender.

A good training week and I'm looking forward to next week's sessions (aiming at just 3 sessions next week though).

Moooooooooooooooooooooooonday!

Another training week begins and with it comes more improvements in weights shifted.

This week is slightly different though.  I've decided to take the supplements seriously, so in addition to a decent protein rich diet, I'm also going to be having the following supplements...

Protein - Maximuscle ProMax Diet for breakfast
Oats - MyProtein fine oats mixed in with the breakfast shake
BCAA - MyProtein BCAA to aid recovery
Creatine - MyProtein Creatine Monohydrate to help push that little bit more in the gym
Taurine - MyProtein Taurine to help with focus and decent sleep
ZMA - Zinc & Magnesium supplement to aid recovery

In addition to this, I'm making sure that I eat healthier (cutting out the junk food) and that I drink plenty of water - the water is needed as creatine is known for causing cramps.

Basically, my nutritional plan is as follows...

• Breakfast shake with oats, BCAA, creatine, multivitamin 
• Lunch - chicken, pasta and salad, creatine
• Late PM snack - small pasta portion
• Dinner - chicken/fish, veg and rice/boiled potato
• Pre training - taurine drink
• Post training - protein shake + BCAA
• Before bed - ZMA + taurine

And now onto the meat of today.  The training session...

Bench press: 1 x 10 @ 35lb DB, 1 x 8 @ 45lb DB, 3 x 5 @ 90kg
Hammer curl: 1 x 10 @ 25lb, 1 x 8 @ 35lb, 3 x 5 @ 55lb
Dip: 1 x 10 @ 80lb, 1 x 8 @ 70lb, 3 x 5 @ 50lb
Wide grip lat pulldown: 1 x 10 @ 45kg, 1 x 8 @ 55kg, 3 x 5 @ 75kg
Pec flye: 1 x 10 @ '7', 1 x 8 @ 10, 3 x 5 @ 14
Tricep rope pulldown: 1 x 10 @ 15kg, 1 x 8 @ 20kg, 3 x 5 @ 25kg

Overall, I was pretty pleased with the session.  My heaviest benchpress in over a year, equal to my heaviest curl ever - the form on my left arm leaves a little to be desired, so I'm not moving the weight up yet.  The dip is almost as heavy as I've been in over a year - it does pinch on my shoulder though.  Pulldown is coming along nicely - massive thanks to the physio for getting my shoulder workable again!  Flye was OK, it's quite a weird movement though.  Rope pulldown could have gone better - but it is a lot harder using the rope compared to a bar.

So, some more progression and hopefully quite a bit more over the coming weeks as I continue with the training supplements.

Fidgety Friday

The day after a rest day.  I've been itching to get to the gym all day.  I woke up having had 2 decent sleep cycles - you grow in bed, not in the gym.  I took delivery of my new protein - the plan is to take it in the morning as a breakfast replacement shake.  I had an average day at work and I had planned the evening session with the training partner.

So, gym o'clock arrives and away we go...

• Bench press: 1 x 10 @ 35lb DB, 1 x 8 @ 45lb DB, 3 x 5 @ 85kg barbell
• Wide grip lat pulldown: 1 x 10 @ 40kg, 1 x 8 @ 55kg, 3 x 5 @ 75kg
• Incline bench (barbell): 1 x 10 @ 60kg, 4 x 5 @ 70kg
• Spider curl: 1 x 10 @ 20kg, 1 x 8 @ 30kg, 3 x 5 @ 36.5kg
• Dip: 1 x 10 @ 80lb, 1 x 8 @ 70lb, 3 x 5 @ 55lb
• Ez-curl bar: 2 x 6 @ 30kg, 2 x 6 @ 35kg

Quite a lot of movements worked through tonight and worth it as I'm almost spent.

Bench press was the first full barbell working set with my dicky shoulder.  Really pleased to be at 1.5+ plates for my 5 reps.  Next week is 1.75 plates for the 5 reps, then I'll be knocking on the door of 2 plates, which is a major aim of mine.

Pulldown is coming along nicely and the shoulder mobility & control is getting there.

The spider curl is getting heavy, which is pleasing - I'll have a gun-show in no time!

The dips aren't too far away from bodyweight - I could eat less and be at bodyweight, but I have a commitment to resistance...

Overall, a very pleasing training week.  I'm regularly getting weight PBs and I'm knocking on the door of the other weight PBs.

The weekend's training plans are:

Saturday - walking
Sunday - boxing class (which I may well end up taking)

I will be an athlete soon!

Widger waving Wednesday

Wednesday 29th August.  The day of the monster exercise session.  The day that made the gym owner ask if I'd "shit the bed".  The day that began as any other.  No horizontal defecation, but a glimmer of hope that the night before's bravado about a 7am leg session was just that; a pair of stupid front row rugby players attempting to out-do one another.

Until 0640hrs when I had a text off my training partner.  "Still on for a 7am leg session?".  Being the type that would cut my own nose off to spite my face, I replied positively.  I then horizontally defecated and got into my gym kit.

As it turns out, training at that time in the morning is monumentally stupid and excruciatingly difficult.  A deadlift session and a squat session saw me firmly out of time and having to seize up on my 26 mile commute.

I ate almost like a train today.  Should Ivor The Engine be a little peckish, I'm sure he'd have enjoyed my lunch.

Then home-time happened.  I got back into my gym kit and finished my leg session and went about my business doing shoulder works and some other bits while I waited for my training partner to finish work and spot me on the shoulder press.

Then it was time to do a steady 10 miles on the bike.  So... 3 sets of exercise in one day.  If I'm not as fit as a fiddle by Christmas, then I'll give up and go back to almost nightly drinking.  At least I slept better then...

Anyway - today's sessions...

• Deadlift: 10 @ 60kg, 8 @ 80kg, 3 x 5 @ 110kg
• Squat: 10 @ 60kg, 8 @ 80kg, 3 x 5 @ 100kg

• Leg press: 10 @ 160kg, 8 @ 200kg, 3 x 5 @ 290kg
• Calf raise: 10 @ half stack, 8 @ 3/4 stack, 3 x 5 @ full stack
• Lat pulldown: 10 @ 45kg, 8 @ 55kg, 3 x 5 @ 70kg
• Spider curl: 10 @ 20kg, 8 @ 25kg, 3 x 5 @ 35kg
• Shrug: 10 @ 40kg, 8 @ 60kg, 3 x 5 @ 70kg
• DB Shoulder press: 10 @ 70lb, 8 @ 90lb, 3 x 5 @ 110lb

• 10 miles on the bike, including 4 miles with a 4 stone child refusing to pedal on a tag along!

Overall, I'm quite pleased with today's efforts.  The early morning session did not suit me in the slightest and I cannot see why people enjoy training early.

Leg press was another 10kg improvement and I think there was possibly another plate's worth of effort in there.

Spider curl was pleasing and I surprised myself a little with the weights.  I'm getting towards being strong again!

The shoulder press didn't go quite as well as I'd hoped, but, there's always time and I'm determined to get the 60lb DBs moving above my head.  Maybe doing the next shoulder press set at the beginning of the day would help.

Also - I had a twitter conversation with Terry Hollands - WSM competitior.  Overall a good training day and one that I'd do again tomorrow.

Trifling Tuesday

Unsure about the title of the blog as I don't really like trifle, but I did like today's session.

First session of the week and first session since last Wednesday as life, in general took over.

So, the short walk to the gym having had a good few rest cycles, a bout of the squits, insomnia, junk food and a wedding reception.

• Dumbell Bench Press - 10 @ 35lb DB, 8 @ 45lb, 2 x 5 @ 30kg, 1 x 5 80kg barbell
• Hammer Curl - 10 @ 35lb, 8 @ 45lb, 3 x 5 @ 55lb
• Dips - 10 @ 80lb, 8 @ 70lb, 3 x 5 @ 55lb
• Wide Grip Lat Pulldown - 10 @ 30kg, 8 @ 40kg, 3 x 5 @ 65kg
• Pec Flye Machine - 10 @ 50lb, 8 @ 60lb, 3 x 5 @ 70lb

Quite pleased with that.  A couple of key points that came out of tonight's session...

The bench press ended with a set of 1.5 plate barbell.  When I was training previously, I was knocking on the door of 2 plates.  Now, I'm getting back there and I'm still considering myself in rehab - 1.5 plates pleases me muchly.  I'm going to continue to do my last set as a slightly heavier barbell press as the dumbell is being used to increase and improve proprioception in my shoulder joint.

The dips were the heaviest that I've done all year and the only thing holding me back is the pinching in my shoulder as I tense at the bottom of the movement.  But, I'm at ~ 30lb less on the assistance, which is over 2 stone.

Everything else in the session seemed to flow nicely.  I'm pleased with my progress so far.

Now for sleep as I'm hoping for a double training day tomorrow - a leg session at 7am and a shoulder session as soon as I've finished work.

I'm really enjoying being back in the gym.  Got to love that feeling of uselessness when I can't lift my protein shake up to my mouth and that my phone feels heavy for the first hour post-training!

Power.  Strength.  Effort.

Wonderful Wednesday!

Wednesday.  Shoulders.  Also the first anniversary of the training plan.  So this week was all about getting that 5lb/5kg improvement.  Whatever it was, tonight was about pushing/pulling more weight for the first time.

I should point out that I'm a civil engineer.  I can do maths and stuff.  Yesterday, I worked out (using trigonometry) how much force the 45 degree leg press was actually putting through my legs.  So I can do maths and stuff.

• DB shoulder press - 10 @ 90lbs, 8 @ 60lbs, 3 x 5 @ 110lbs
• Barbell shrug - 10 @ 60kg, 8 @ 80kg, 3 x 5 @ 120kg
• Dip (assisted) - 10 @ 85lb, 8 @ 80lb, 3 x 5 @ 65lb
• Lat pulldown (wide grip) - 10 @ 45kg, 8 @ 55kg, 3 x 5 @ 65kg
• Tricep rope extension - 10 @ 15kg, 8 @ 20kg, 3 x 5 @ 25kg

As I said.  I can do maths.  So quite why, when I thought I'd go for 50lbs total for my warm-up set of 10, then get confused and pick up 2 of the 45lb DBs and wonder why they felt so effing heavy on my warmup set.  I are a donut.

Anyway...

Shoulder press: +20lbs on last week and there was another bit in the tank.  Very pleasing.

Shrug: grip is the major issue here, but I'll add more weight next week.  Part of the issue is picking it up like a deadlift as my training partner needs it racking a fair bit lower.

Dip: a 5lb improvement on last week and 15lb on the other day when my shoulder was painful.  Very pleasing.

Pulldown: a 5kg improvement, but I'm nowhere near failure/breaking form.  I still want to be wary of my shoulderblade moving correctly - striking a balance between power/strength and function/rehab.

Rope extension:  I was generally pleased with this as a session finisher - the weights went up 5kg from last week.


Overall, a very pleasing session and signs of progress are evident having seen an improvement in weight.  I'm a happy weightlifter tonight!

Holy testicle Tuesday!

Tonight's training session was always going to be a tough one.  Legs.  Two major compound exercises in one session.

My forearm hadn't quite recovered from my heaviest deadlift in a good while last Friday, so I wasn't looking forward to having to hoik up more weight this week.  But; it's now done and dominated for another week.

Tonight's session:

• Deadlift - 1 x 10 @ 60kg, 1 x 8 @ 80kg, 3 x 5 @ 115kg
• Squat - 1 x 10 @ 50kg, 1 x 8 @ 50kg, 3 x 5 @ 90kg
• Wide grip lat pulldown - 3 x 15 @ 40kg
• Leg press - 1 x 10 @ 160kg, 1 x 8 @ 200kg, 3 x 5 @ 280kg
• Calf raise - 1 x 10 @ 1/2 stack, 1 x 8 @ 3/4 stack, 3 x 5 @ full stack

Without wanting to sound all Brokeback Mountain; I struggle to want to do the real heavy stuff without a training partner there to push me along and my motivation waned a little.  But, I still managed to do the weights as above.

Deadlift - I managed that, but it was heavy.  Very heavy.  Eyes bulging and red-faced heavy.  I know that it's all about small improvements - especially on a dodgy knee.  So I'm happy - but I'm not looking forward to 2.5 plate deadlift next week!

Squat - due to my knee being almost buggered, I'm a little wary about these.  Focusing on maintaining good form, with my knees tracking straight is what I'm after.  I think that I easily have a 2 plate (100kg) squat in me for the 3 x 5 reps.  Knee felt good, too.

Pulldown - this is all about getting my shoulder-blade moving as it should.  It also gave my quads a little rest after the deadlift and squat back to back.

Leg press - we're having a competition at the rugby lclub and I want the leg press title (it's for 3 reps).  Now I have a feel for the leg press after last week, I've got a challenging working weight.  So challenging that I let out an air biscuit mid way through a set - I really didn't want 280kgs coming crashing down due to a trouser cough.

Calf raise - this was just to kill the legs completely.  I'm really not sure what the weight is, but I calf raised the entire lot.

Overall, a pleasing session.  One that left me feeling well and truly spent for a good couple of hours afterwards.  Quite how people do the gym before a day's work is totally beyond me!

Looking forward to a big shoulder session tonight.  Powerful shoulders are the future!

No Monday blues here!

The start of a new training week.

I had a good rest at the weekend.  Cycled a couple of miles on Saturday and went to the boxing circuits session on Sunday.

My shoulder felt a little achy this morning; I think I overdid the punching at boxing.  But, I'm a man and there was a bag in front of me.  I'm not going to tickle it, am I?

Following the program and adding a little in, tonight's session looked like:

• DB Bench Press
• Bicep work (curls, hammer, pass-bar, whatever, just mix it up a bit)
• Dips
• Flyes
• Cable wide grip lat pulldown

So, my training partner and I made the short trip to the gym.  Tonight's weights were as follows:

• DB bench press - 10 @ 70lbs, 8 @ 90lbs, 3 x 5 @ 110lbs.
• Hammer curl - 10 @ 35lbs, 8 @ 40lbs, 3 x 5 @ 55lbs
• Cable pulldown - 10 @ 40kg, 8 @ 50kg, 3 x 5 @ 65kg
• Dips - 10 @ 80lb, 8 @ 80lb, 3 x 5 @ 80lb
• Cable crossover flye - 10 @ 20kg, 8 @ 25kg, 3 x 5 @ 40kg

I was feeling pretty good about the bench press, so I asked my training partner to spot me as I pushed out 3 reps @  132lbs (1 plate + bar).  I managed these with relative ease and little to no pain in my shoulder.  This weight used to be a warm up weight and I'd have been depressed at moving this previously.  But, as I'm coming back from injury, it pleased me immensely to push a plate with no pain.  I'm going to stick with the DB bench and I'll keep upping the weight as I need to keep doing movements that improve my shoulder's proprioception.

The curls were a weight PB for me - I've never curled 55lbs before, so I'm really pleased with that!

The pulldown was a fairly standard session.  I finished with 10 very slow and controlled pulls, concentrating on shoulderblade movement.

Due to today's shoulder pain, I found it difficult to dip tonight, so I stuck with the same assistance.  I won't let that get to me - my shoulder is in rehab, so I'll forgive a little pain and not pushing too much.

The cable crossover was hard, but worth it.

I am now quite tired.  But, aches are good - it reminds me that I worked and worked hard!  Pleasing training session!

Pre-weekend pump!

What a way to start the weekend!

I managed to get home from work in time to give the gym a good going over, as per my plan.  However, I decided to alter the plan a little as I'm still a little unsure about the steadyness of my knee.

Tonight's session was:

Deadlift - 1 x 10 @ 60kg, 1 x 8 @ 80kg, 3 x 5 @ 110kg
Squat - 1 x 10 @ 40kg, 1 x 10 @ 50kg, 3 x 5 @ 80kg
Leg Press - 1 x 10 @ 80kg, 1 x 8 @ 120kg, 1 x 5 @ 200kg, 1 x 5 @ 230kg, 1 x 5 @ 250kg
Dumbell bicep curl - 1 x 10 @ 30lb (per DB), 1 x 8 @ 35lb, 3 x 5 @ 40lb
EZ Curl 'pass the bar' - 3 x 10 @ 20kg


As for the general feel of the session.

Deadlift - I was let down by my right hand grip, but I'm not wanting to deadlift with wraps until I'm at a 3 plate + DL.  The grip will come with training.  Still, this is my most confident of the big 4 compounds and I think it will show as I move my weights up (next week's working weight will be another 5kg so more than bodyweight).

Squat - my breathing wasn't right on this and I felt light-headed on the first 2 of the working sets.  Breathe out as I go up, breathe in as I go down; but my breath in was too sharp and I was holding my breath as I went down.  Sorted it out on the last set and I felt better.  I was also watching to make sure that my knee was tracking over my toes and to make sure that my knee was stable - I need stability before strength on my wobbly MCL.

Leg Press - the weights went up drastically as I was doing some range-finding.  12.5 plates is a lot and I'm going to look to be on 14 plates for my working weights next week.

DB bicep curl - tonight, the gym was a little bit of a mess and I couldn't find the 45lb DBs, so had to make do with the 40s - tried a 50lb and my form was all out.  Other than that, a pleasing exercise.

Pass The Bar - this is just a quick session finisher that my training partner and I do.  Basically, we rattle through a light-ish 3 x 10 @ 20kg then pass the bar over, the only rest is the amount of time that my partner is doing the exercise for.

Felt good and strong all the way through the session.  I know that I was working hard and I'm beginning to see and feel the benefits of training regularly.

I'm looking forward to having the weekend off the weights.  Tomorrow, I'm cycling to & from Derby (around 11 miles each way) and Sunday I've got boxing training; but there will be no heavy weights lifted, other than my wobbly backside!

Have a great weekend!

Pre weekend workout

So far this week, I've had the one decent, structured workout.  I've not managed to do any leg work at all, so tonight's session is mainly aimed at the legs.

This is the plan...

• Deadlift - 10 x 60, 8-10 x 70, 5 x 110 (x3)
• Lunges (barbell) - 10 x 40, 8-10 x 50, 5 x 60 (x3)
• Back squat - 10 x 60, 8-10 x 70, 5 x 80 (x3)
• Biceps curls - 10 x 30(lbs), 8-10 x 35, 5 x 45 (x3)

Then we'll see how I feel after this session as far as another exercise set is concerned.

Still unsure about the working sets, as far as the weight goes - I'll make dynamic assesments as I workout.

Another post to follow, once the workout is complete.

Training session #1

So then, first training session following the routine.

As per original post, the weights were the working weights for 3 x 5 sets.  Weights are total weights (so dumbells are

Wednesday - shoulders...

• Dumbell shoulder press - 90lb
• Shrugs - 176lb
• Dips - 70lb assistance
• Wide grip lat pulldown - 132lb
• Tricep push (rope attachment) - 4th weight (unsure of actual weight)

My thoughts on the session...

Shoulder press could have been 10lbs heavier, but I wasn't sure as it's week #1.  Next week, I might skip a weight as I still had some in the tank (form was good on the last rep).

Shrugs were let down by the physical grip on my left (non-hurty) side.  But, when I changed grip to the wider grip, I was fine, so it wasn't an issue of power.

Dips were controlled more by the pain in my shoulder.  But I could feel it working the front deltoid, so it was ok-ish.

Pulldown was light-ish and I might skip a weight next week - form was still very good on my last rep.

Tricep push down was good and just about right as I put the wrong weight on the last set and couldn't do more than 3.

Overall, the session rated an 8/10 and I'm looking forward to seeing if I can increase by 5kg per exercise next week.

Tomorrow night is rugby coaching, so a rest night from the gym.  I'll be back on Friday though!

The Beginning...

So then, first night of the proper structured training regime.

I really should have taken weights and measurements, but, I couldn't give a rat's bollock about all that.  I'm more interested in pushing/pulling more in the gym and getting my body stronger for the rugby season.

I should mention that I'm currently being treated in physio for a weird shoulder injury (supraspinitus injury caused when I sprung my collar bone yonks ago).  And I'm coming back from a semi-serious knee injury (MCL sprain - 3 times because I'm stupid).

My plan for the routine will be... Stick to the routine for 8 weeks; enough to see a very good increase in power, strength and size.  I'll do 1 set of 10 at a light weight, another set between 8-10 at a slightly heavier weight, then 3 sets of 5 at my working weight.

My basic workouts will be:

Monday

• Bench Press (including incline bench) – so almost a double set there
• Bicep work (curls, hammer, pass-bar, whatever, just mix it up a bit)
• Dips
• Flys

Tuesday - Legs

• Squat
• Lunges
• Calves
• Hamstring curls

Wednesday - Shoulder/tri

• Dumbell shoulder press
• Shrugs
• Dips
• Wide grip lat pulldown
• Tricep extension (using rope attachment)

Friday

• Deadlifts
• Bicep curls (gun-show work for the weekend)
• Dips
• Triceps pull-downs