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Ker90
01-31-2009, 01:45 PM
What's up? Decided to start a log again, everytime I don't log I never have the right mindset for the gym and hesitate whether to add weight to the bar because I forget last weeks reps. Hopefully i'll keep this log up and running.


Age: 19
Height: 6ft4/5
Weight: 190lb (Down from 210, long ass chest infection over December and January)
Goals: 250lb with big numbers

Diet: 5 meals a day, no shakes, just whole foods. Maybe in a month or 2 when I up the calories i'll start adding shakes. I don't have a meal plan set in stone, just a bunch of foods that i'll set out for the day making sure that I hit 3850 - 3950 cals.

350 Crb
310 Pro
140 Fat

3900cal

Supps: Multivitamin & fish oil.


Push/Pull/Leg

DB Inc 3x6
BB/DB Flat 3x8
Shoulder Press 4x6-8
Tri pushdown 3x8-10

DB row 4x6
HS Pulldown 4x8
Shrug 2x8
DB Curl 3x8-10

Squat/Deadlift 3x4-6
Leg Press 2x8-10
SLDL/Pullthrough 2 x 8
Calf Raise 2x15-20



I look forward to your suggestions and advice.

Ker90
02-02-2009, 06:48 PM
Felt good today, strength is up from last week. Managed to get most of my weights spot on apart from a few mishaps. Took some pics earlier but they have turned out like crap, probably take some more at the weekend unless I can brighten them up.


Weights are in KG (# x 2.2 for lb)



DB Inc

22 x 6
24 x 6
26 x 6

Wanted to do 28 x # but I couldn't get the weight up.. Should be able to next week. Last week I was in the same position but with the 26s.


DB Flat

22 x 6
24 x 8
26 x 7

My mistake on the 22 x 6 forgot about the 8 rep range.


Mil Press

30 x 8
32.5 x 8
35 x 7
37.5 x 5

Guessing my shoulders were pretty fried from the inc and flat. Next week i'll probably leave the weight as it is, maybe up the last set to 40 if I feel good.


Tri pushdown

21 x 8
28 x 8
28 x 7

Used a different pulley machine, didn't realise the jump in weight until the last set so I had to keep it the same.

Dedicated1
02-02-2009, 06:50 PM
creatine?

Ker90
02-02-2009, 06:57 PM
Out at the moment. I'll buy some more in a couple of weeks when I stock up on vit/fishoil/whey.

Ker90
02-04-2009, 07:58 PM
Got to the gym late, had to cut my rest times a little so I could get my workout in before they closed, still got in a good workout. Strength is up alot since last week.


DB rows

22 x6
24 x6
26 x6
30 x5

Felt strong after the 26's (Last weeks top set x6), went for the 30s but the last 1-2 reps were a little sloppy. Maybe I should have done the 28s, no going back now though.


HS Pulldown

50 x8
60 x8
70 x8
75 x6

Suffered due to decreased resting time.


BB Shrug

70 x8
80 x8


Hammer Curl

12 x8
14 x8
16 x8

Last week I could barely get 16 x2

Ker90
02-05-2009, 11:04 AM
Neck
15"

Shoulders
49"

Chest
40"

Waist
34" (Some bloat)

Thighs
23"

Calves
15"

Arms
15"

Forearms
11.5"

AnyOldIron
02-05-2009, 12:03 PM
Looks good. Where in the UK are you?

Ker90
02-05-2009, 12:17 PM
15mins outside of Sheffield, you?

AnyOldIron
02-05-2009, 12:25 PM
a way away from you in Essex. :)

Ker90
02-05-2009, 12:51 PM
Ah, hopefully moving to London in the summer, still pretty far from essex. Is that your gym in the sig?

AnyOldIron
02-05-2009, 02:06 PM
yes indeed it is. come down sometime :)

AnyOldIron
02-05-2009, 02:08 PM
btw we're only like an hour outside London. 45 mins from Liverpool St

Ker90
02-06-2009, 01:16 PM
Hopefully i'll come and check it out sometime soon, depending on when/if I get an interview. If it's only a 45min journey and fits my timetable it could well become my new home.

Time to hit up some deads.

AnyOldIron
02-06-2009, 01:45 PM
Definitely mate, we've got a squat rack and a power rack and I'm working on getting some boards/boxes in as well. it's definitely 'proper training'-friendly, it's run by a competitive bber and I do powerlifting-style stuff in there. I call him skinny and he calls me fat, it's quite a nice balance. :D You're welcome anytime.

Good luck with the DLs.

Ker90
02-06-2009, 08:59 PM
Great workout, not so great walking back home up hill on ice though. :D Took me a good 40min instead of 15.


Deadlift

90 x5
100 x5
105 x5

Have problems with grip on deads.. Really sweaty hands, even warming up I have to squeeze the bar pretty hard so it doesn't slip out of my hands. Apart from that they felt pretty good.


BB Lunge

40 x8
50 x8

Had the urge to do some Lunges, didn't feel like lying back and leg pressing. Fun fun.


Pullthrough

20 x8
23.5 x8


DB Calf Raise

22 x15
24 x15
28 x15

Ker90
02-06-2009, 09:00 PM
Haha, sounds like a great place. I'm at fitness first atm, horrible atmosphere for lifting, feel like i'm in boots apart from they don't have kanye west playing so loud it dominates your mp3 /rant . Just read the articles on protein, fats and carbs. Had no idea about some of the stuff mentioned, nice read.

AnyOldIron
02-07-2009, 07:51 AM
Looks like a good workout. Chalk and/or straps will help your grip on deadlifts, as will doing some grip work, which can be as simple as static db or bb holds.

Fitness first is terrible. I left my local one when they told me they'd banned olympic movements from the floor. When I asked them if they knew of any olympic movements which DIDN'T start from the floor they just looked at me as if I was speaking a foreign language.

I'd avoid them at all costs. Hopefully you can get in some sessions with us sometime.

Re: the articles thanks but I'm still working on refining them, they're fairly general at the moment, with bbing-specific material to come. I don't get a lot of time for writing so I often go back and put in bits I've missed out or not covered properly. I'm hoping to put up some more stuff over the weekend. :)

Ker90
02-09-2009, 05:51 PM
Wasn't the best workout, hit some new numbers though.


DB Inc

24 x6
26 x6
28 x6

Felt good, not sure about getting the 30s up next week though..


DB Flat

24 x8
24 x8
26 x5

Was going to try 24 26 28.. Knew I was screwed from the first rep on 24.


Mil Press

30 x8
35 x8
37.5 x6
40 x6


Tri pushdown

23.5 x8
28 x8
30.5 x8

Ker90
02-09-2009, 06:08 PM
I'll get hold of some chalk, then probably get bitched at constantly by trainers and end up getting straps. :D

I was learning the clean and press with a trainer there, another trainer came over and told him that I can't press it over head, they come up with alot of shit. Everything is banned at fitness first, I can't even drop a weight without getting glared upon by trainers. Can't help banging it down on my last set/rep though. So many rants about that place.

I'll check out the other article later, most articles I read just confuse me and never seem to get to the point but the ones you have wrote seem to click. Can't word what i'm trying to say, something along those lines. :D

Ker90
02-11-2009, 06:04 PM
Pretty good workout, felt drained by the time I had done my rows.


DB rows

24 x6
26 x6
28 x6
32 x4

Need to stop jumping in weight like that on the last set.. 31s would have been perfect.


HS Pulldown

60 x8
70 x8
75 x7
80 x7


BB Shrug

70 x8
80 x8


Hammer Curl

14 x8
16 x8
16 x8

No chance I was getting the 18s for reps, probably not next week either. Would there be any harm in going 16 16 16 until I can get the 18s up or move to a different bicep exercise? Seems a little soon for changes though.

Edit: Never thought of upping the reps hor hammers.

AnyOldIron
02-11-2009, 06:25 PM
I'll get hold of some chalk, then probably get bitched at constantly by trainers and end up getting straps. :D

I was learning the clean and press with a trainer there, another trainer came over and told him that I can't press it over head, they come up with alot of shit. Everything is banned at fitness first, I can't even drop a weight without getting glared upon by trainers. Can't help banging it down on my last set/rep though. So many rants about that place.

I'll check out the other article later, most articles I read just confuse me and never seem to get to the point but the ones you have wrote seem to click. Can't word what i'm trying to say, something along those lines. :D

There were a few of us at Fitness First once who wanted to do proper training.. deadlifts and barbell rows and stuff like that, they told us that they'd banned any movements involving barbells on the floor. They actually said 'olympic movements from the floor'. Like, which oly movement DOESN'T start from the floor? lol. It's not a gym, it's a health club. Sooner you get outta there the better. Your gains will rocket in the proper environment.

Nothing wrong with doing the 16s for all your sets. But the higher rep idea is probably better, easier to progress with dbs when you use higher reps, then gradually bring the reps down as the weights go up. Same with the incline db presses, it's hard to go from 6 reps with the 28's to say 5-6 with the 30's, but easier to go from 10-12 reps with the 28's down to 8 or so with the 30's. Why aren't you doing any barbell presses btw? No spotter?

Glad you liked the articles, more are on the way. Trying to get a bit of activity in the forum as well..

Keep up the good work.

Ker90
02-11-2009, 08:30 PM
Lol, they sound pretty clueless at the FF you went to, mine is'nt as bad as that.. Close to it though. Stuck here until I move, no decent gyms around me, just health clubs. Should be down in london for a week March / April so i'll drop by to see what i'm missing out on. :D

I don't BB bench much, I get a nagging pain in my mid left back if I go heavy so I tend to avoid it. I'm not sure if it's because form is off or the fact my body is slightly misaligned on 1 side. Getting a spot can be an issue aswell. DB are just the safer option for me at the moment until I know what's causing the discomfort and get the hell out of fitness first.


I think i'm a little confused.

Do you mean working my sets high - low reps.. 12 10 8 6 for example

Or weekly like..

Week1 - 28 x8
W2 - Work up to 28 x12
W3 - 30 x8
W4 - Work up to 30 x 12

Current rep / set scheme seems to be going well, it's just a struggle upping the weight with 2kg DB increasements.

AnyOldIron
02-12-2009, 11:49 AM
that could work, but what I meant was simply aim for a higher rep range. so give yourself 8-12 reps, start with a db you can get 12 with and get as many as you can, then increase the db next week, maybe you'll get 10 reps, then 8 the following week and so on.

alternatively, make the lighter dbs harder by using paused presses (2 second strict pause at the bottom). paused incline db press is a great chest exercise and makes light(er) loads feel heavy so strength gains come much quicker.

your current workout looks fine, just make it something like:

3 x 6 paused incline db press
2 x 10-15 flat db press (not paused)
(then your other stuff, dips, laterals whatever)

increase the weight when it feels light enough to do so.

do you train back twice a week?

Ker90
02-12-2009, 12:54 PM
I will try the paused inc next week and drop a set from flat DB. I was meant to mention that earlier in the week, feel as though the 3rd set of DB flat is to much for me.


I train back on a Wednesday, although I hit some back on a Friday.

Rotating between

w1

Deadlift 3x4-6
Lunge 2x8-10
Pullthrough 2 x 8
Calf Raise 2x15-20

w2

Squat 3x4-6
Lunge 2x8-10
SLDL 2 x 8
Calf Raise 2x15-20

The Lunges were meant to be leg press but I love doing lunges, one of my favorite exercise.


I could lay it out better so i'm hitting back Monday but it doesn't seem to be an issue at the moment. Next time I take a week off i'll probably rearrange it to back / chest / leg and try the 8-12 rep method you mentioned.


Thanks for the advice and tips, I appreciate it.

AnyOldIron
02-12-2009, 01:08 PM
If it's working, don't play with it. :) I actually hit back 3x a week and probably 4x a week and it doesn't bother me. The back can take a fair amount of punishment.

Routine overall looks great though, is it one of IA's?

Ker90
02-12-2009, 04:35 PM
Hitting back 3 - 4x a week sounds painful, although one thing i've noticed is my back recovery is nice and quick.

Based some of my routine around one of ia's, the rest is just from reading around, working it into a routine and keeping it simple. Probably the best thing I ever came across was 'Keep it simple' when I look back at the routines i've done with little progress, the simple ones always stand out and had the biggest impact on me.

I'd like cleans in my routine somewhere but i'm pretty clueless on where they stand in a routine.. I thought about replacing the shrugs with cleans but i'm unsure.

AnyOldIron
02-12-2009, 05:25 PM
full cleans should be done on their own day, really. shrugs would count as 'clean accessory work' and not replace the movement.

maybe do something like:

bench day
squat/deadlift day (do one or the other
oly stuff day

Ker90
02-12-2009, 05:45 PM
Ah, i'll leave them out for the time being.

Ker90
02-13-2009, 06:24 PM
1st session back doing squats since christmas time, draaained.


Squat

80 x5
90 x5

Killed it here, completely drained me.. Usually enjoy doing my squat sets but for some reason I wasn't getting back under. Hit up 1set of deads instead.


Deadlift

100 x6

Pretty suprised. Last week I was struggling with this number but these went straight up. Should have no problem adding 10kg when I hit up deads next week.


BB Lunge

40 x8
50 x8


SLDL

60 x8
75 x8


DB Calf Raise

24 x15
28 x15
30 x10

Ker90
02-16-2009, 05:39 PM
Great workout. probably would of been better if I hadn't of crammed loads of food down 45min before, was way behind.


DB Inc

26 x6
28 x6
30 x4

Gave the 30s a shot, really felt the weight today, was awesome.. :D


DB Flat

20 x12
22 x12

Changed the reps & sets. Prefer this over what i've previously been doing, perfect.


Mil Press

30 x8
35 x8
37.5 x6
40 x6

Exactly the same as last week, could 4 sets be to much?


Tri pushdown

23.5 x10
28 x10
33.5 x8

Upped the reps, upped the weight it seems :D

Ker90
02-18-2009, 07:49 PM
Noticed that my HS Pulldowns and shrugs have stayed the same for a while but i'm constantly upping my DB rows. Not sure what to do.


DB rows

26 x6
28 x6
30 x6
32 x5

These felt really good today, kept the form nice and tight in the last sets, last week it was a little messy. Not sure if I will be able to get the 34s next week, doubtful. Would there be any harm in doing 28, 30, 30, 32?


HS Pulldown

60 x8
70 x8
75 x7
80 x6

Reps went down since last week..


BB Shrug

70 x8
80 x8


Hammer Curl

14 x10
16 x10
16 x9

AnyOldIron
02-19-2009, 02:58 AM
These felt really good today, kept the form nice and tight in the last sets, last week it was a little messy. Not sure if I will be able to get the 34s next week, doubtful. Would there be any harm in doing 28, 30, 30, 32?

no problem at all. weight jumps aren't going to happen every week or even every month. do the same weights again until you can get 4 x 8.

if you are regressing on pulldowns and shrugs, change em for something else. do a different pulldown machine, or do chins (assisted if you need to), do dumbbell shrugs, or some other form of upper back/trap work such as upright rows or face pulls.

nothing keeps workin forever. that said, also address your form. with the pulldowns, you need to keep a slight arch in your back, and concentrate on using the lats rather than just pull with your arms. if you weren't doing this before, this may help you progress further. technique is always going to be a telling factor. shrugs are less technical but you do need to shrug the weight and not yank it with your arms like many do.

regarding the military press question, 4 sets may be a bit too many especially given you'd done five sets of hard presses earlier. I'd also keep it to a range where you can get 8-10 reps with. you've already whacked your shoulders with db incline and flat after all.

Ker90
02-22-2009, 09:32 AM
Forgot to post this on Friday. Felt off it when I went to the gym, still hit a few pr's.


Deadlift

95 x5
105 x5
110 x4

115 maybe even 125 would of been possible with straps.. I'll buy some and use them for my last set. Probably get a belt aswell after reading some threads here.

Also need to address my form a little, I've started pulling with alot of back.


BB Lunge

40 x10
50 x10

Probably could of got 55x8 although I didn't want to push it, felt pretty ill.


Pullthrough

25 x8
31.5 x8

Think this is around an 8kg jump in weight. Forgot to write down my numbers before I hit the gym, awesome. :D

Ker90
02-22-2009, 09:50 AM
Upright rows sound good, is there anyway to use less shoulders in the movement?

I keep my form pretty strict, atleast I think it's strict. I usually try and pinch my ears with my shoulders in a controlled motion when shrugging and just use my arms to hold the weight. For the pulldowns i'm not so sure, I keep an arch and stay tight in the back, but towards the final rep I tend to use alot more arms.

AnyOldIron
02-22-2009, 10:07 AM
upright rows are supposed to hit the shoulders.

you don't have to do the whole slow rolling of shoulders with shrugs I see lots of people do. put the weight on and shrug.

if your form is good with the pulldowns then it might just be a case of swapping them for something else. try a different grip or do chinups or rack chins.

Ker90
02-25-2009, 08:34 AM
I don't roll my shoulders back, I was just shrugging in a slow/moderate motion, if I go any faster I tend to do a calf raise with it.. Would hitting upright rows Wednesday be to much on the shoulders as they get worked alot Monday? Not sure how much of a beating they can take, they feel fine today however.



Mondays workout was terrible, had around 2hrs sleep and half my usual cals.

DB Inc

28 x4 wasted half my energy trying to get the 30s up, wasn't happening.


DB Flat

22 x 2 x 12


Mil Press


40 x7


Tri pushdown

28.5 x10
33.5 x10
33.5 x8

Always seem to stack weight onto this.. Regardless of the crap workout.


Time to hit up some back.

AnyOldIron
02-25-2009, 08:55 AM
Mondays workout was terrible, had around 2hrs sleep and half my usual cals.


in cases like this I would just eat up and rest, and skip that workout.

good going regardless.

Ker90
02-25-2009, 11:28 AM
Great workout, friend came along with me and it definitely helped with those last reps. Coming along with me on friday, should be interesting since he's never worked his legs before. :D


DB rows

26 x8
28 x8
30 x8
32 x8

These felt great, hit all reps cleanly, maybe used a little momentum on the last rep. 34s next week should be a breeze.


HS Pulldown

60 x8
70 x8
75 x8
80 x8

Tried to focus more on my lats, worked great. I will try x10 reps next week, I doubt i'll be adding any weight.


Upright Row

35 x10
45 x8


Hammer Curl

14 x10
16 x7
16 x7

Reps dropped by 2/3.. Maybe due to changing from shrugs to upright rows.



in cases like this I would just eat up and rest, and skip that workout.

good going regardless.

Probably should have skipped it. Atleast I know now if it happens again, hopefully not alot.

AnyOldIron
02-25-2009, 11:47 AM
looks good.

Ker90
02-27-2009, 11:52 AM
Squat

80 x5
90 x5
95 x4

Knees started to buckle in on the 4th rep, would of got a 5th. Lower back is alot stronger, usually a weak point. This time it was my legs gave out before my back, rather than doing a half good morning on the last rep I was straight up.


BB Lunge

40 x8
50 x8

Was ready to up the weight on these last week, instead i got -2 reps.


SLDL

70 x8
80 x8

Alot stronger, as with the squats, the lower back is holding really good. I think alot of this is due to pullthroughs, they're awesome.


DB Calf Raise

26 x15
28 x15
30 x12

Ker90
02-27-2009, 12:00 PM
Noticing alot of changes lately. Weighed in this morning at 198/9 (+6/7lb) Looking leaner and thicker all round. Increasing my numbers each week, so far so good.

I can't work out why I look leaner and put on quite a few lbs within a few weeks..


At the moment i'm doing no ab work, would there be any harm in doing some weighted abnominal work on an off day?

Ker90
03-04-2009, 08:04 PM
Will post up mondays workout tomorrow, seem to be losing strength on my push exercises.


DB rows

28 x6
30 x6
32 x6
34 x6

I think I could of got the 36's but I played it safe, awesome. Next week definitely.


HS Pulldown

60 x10
70 x10
80 x8
80 x5

Had to much weight on for the 3rd set, was meant to be 75.. Think i've hit a wall with this exercise. I'll change it up next week.


Upright Row

40 x10
45 x7

Was going for 10 till I exploded the bar into my face.


Hammer Curl

14 x10
16 x10
16 x11

Might give the 18s a go next week, see how I feel on the day.

adelman337
03-04-2009, 10:23 PM
Strong workout Ker!!

As far as the ab work goes go for it. Just do weighted stuff it will help you out with squats and deads.

AnyOldIron
03-05-2009, 02:51 AM
change your grip on the pulldowns, or do chins or rack chins.

Ker90
03-06-2009, 08:12 PM
I decided not to do the deadlift/pullthrough workout, squats again.. Awesome workout, hit some big PRs and bust my thumb nail on SLDL's.


Squat

80 x5
90 x5
100 x4

Probably could of got x5, hard deciding whether to do another rep when you're under the bar. Before I knew it i'd racked it.


BB Lunge

40 x10
50 x10

I'm thinking about replacing these with front squats, my lunge has stayed almost the same throughout.


SLDL 25kg PR :confused: edit: 15kg PR, thought it was high. Still impressed.

70 x10
85 x10
95 x8

Hit up a 3rd set because I felt VERY strong after the 85.. I'm very pleased. Missed my 9th rep on 95kg, dropped the weight and it bounced back into my thumbnail, not a pretty sight.


DB Calf Raise

26 x15
30 x15
34 x12

Along with the sldl's my grip strength has really improved. Had no problems with it today. Usually by the time I get the DB calf raises it's a pain holding them for a set.

Ker90
03-06-2009, 08:16 PM
Strong workout Ker!!

As far as the ab work goes go for it. Just do weighted stuff it will help you out with squats and deads.

Thanks, love hitting the back. Wish I could say the same about chest.

I'll start doing some weighted ab work. Is once a week fine?


change your grip on the pulldowns, or do chins or rack chins.

I'll change the grip, thanks.

Ker90
03-09-2009, 02:21 PM
Going to change the push routine around, seem to be losing strength.

BB Bench 3 x 5-6
DB Inc 2 x 12
OH Press 3-4 x 10

May try Skullcrushers or just stick to Pushdowns.. 3 x 10-12?

Does this look ok?


Hopefully the bb bench won't cause me any discomfort.

Ker90
03-09-2009, 07:32 PM
Not sure what's going on with my push workout, seems to be going downhill. Todays workout was terrible, I switched some of my routine around but.. I'm not sure. My pull and leg routine is going well, i'm constantly progressing in strength and size.


BB Bench

50 x6
55 x6
60 x6

Thought I would be putting alot more up.. Back was giving me some discomfort aswell.


DB Incline

22 x8
22 x8


Mil Press

30 x10
35 x6 ..
40 x4 ..


French Press

25 x10
30 x10
35 x10


I think i'm doing to much pressing, I can't put my finger on where i'm going wrong.

Ker90
03-11-2009, 06:41 PM
DB rows

28 x8
30 x8
32 x6
34 x7

I was hoping to get the 36s up but made the mistake of starting with 8 reps..


HS Pulldown

Palms facing grip

50 x8
60 x8
65 x8
70 x7

Felt these alot in the back, last set was a struggle.


Upright Row

40 x10
42.5 x8

Shoulders were still pretty dead from mondays session..


Hammer Curl

14 x10
16 x10
18 x7

Glad i've finally gone up in weight, my arms are shot. :)

Dedicated1
03-11-2009, 06:44 PM
good work man, keep it up.

Ker90
03-14-2009, 11:24 AM
Didn't do deadlift routine again, really enjoying squatting.


Squat

80 x5
90 x5
100 x5


Front Squat

50 x8
50 x8

These sure as hell beat my core up.. Made a change from doing Lunges.


SLDL

80 x10
100 x6

Didn't feel comfortable with 100. Probably would of been better to hit 95 x10 ah well.


DB Calf Raise

28 x15
34 x15
36 x12

Ker90
03-18-2009, 06:44 PM
DB rows

28 x6
32 x6
34 x6
36 x6

Easy, all being well I should be pulling the 38s next week. I'd like to start doing some BB rows but my DB rows are constantly improving.


Pulldowns

47 x10
54 x10
61 x8
61 x8

HS was out of order, probably sub the HS for these..



Upright Row

40 x10
45 x8


Hammer Curl

14 x10
16 x10
18 x8/9

Hammers are still going strong, 20s are in sight :)

AnyOldIron
03-18-2009, 06:46 PM
good stuff. when are you coming down our way?

Ker90
03-18-2009, 07:05 PM
May 25th / June 2nd. I should be down for 4 - 5 days, possibly a week, i'm looking forward to it. Hopefully i'll be make the full move around August.

I was planning on coming down at the start of May but i've snagged a 2week holiday to Egypt.

AnyOldIron
03-19-2009, 04:03 AM
I'd go for Egypt over Rayleigh too. :D

I'll probably be away in August though. I like to spend my summers in the sunny mediterranean. :D

Ker90
03-20-2009, 11:31 AM
I'm going to burn in Egypt, I'm pale as hell :D


Good choice, where do you plan on going in the Mediterranean?

Ker90
03-20-2009, 05:19 PM
All pumped up for my workout and the gym is closed, no signs or anything on the door.


FF once again.. :rant:

AnyOldIron
03-20-2009, 05:23 PM
I'm going to burn in Egypt, I'm pale as hell :D


Good choice, where do you plan on going in the Mediterranean?

Cyprus, I have family there.. always spend most of the summer and Christmas in Cyp.

Ker90
03-21-2009, 06:15 PM
Half ass workout, spent 10minutes clearing and unracking shit just so I could do squats. How do 10 + Dumbbells, step up boxes and EZ bars end up in the squat rack.. Ontop of that, around 220kg loaded onto a bar.. Hate that.


Squat

80 x5
90 x5
100 x5

I stayed at 100kg again, can't seem to get past it.. Next week i'll do deads and hopefully the week after I can throw 5kg on there or something.


Front Squat

50 x10
55 x8

60 next week! :D Love how these beat up your core.


SLDL

80 x10
100 x8


DB Calf Raise

28 x15
34 x15
36 x16

Ker90
03-21-2009, 06:17 PM
Cyprus, I have family there.. always spend most of the summer and Christmas in Cyp.

Very nice. I'd like to go to cyprus next year, possibly even this summer.

AnyOldIron
03-22-2009, 10:37 AM
I might see you in Cyp then. :D

For the squat do a 3 x 3 next week, building up to 105kg.

Ker90
03-23-2009, 12:51 PM
Thanks, 3x3 sounds good.


Still struggling with my push routine.. I'd like to keep overhead presses but after bb bench and incline bench I feel more pressing movements is to much.

Could I sub the inclines for flies? That way I could possibly keep OH Presses in my routine. I'm not keen on switching OH presses to side laterals..

bb bench
Inc DB Fly?
OH Press
Tri

AnyOldIron
03-23-2009, 01:01 PM
If you want. 3 presses can be too much especially if they're all out. Do it in this order though:

Barbell Bench
Overhead Press
Flyes
Triceps

Ker90
03-23-2009, 07:28 PM
BB Bench

55 x5
60 x5
65 x4

Managed to find a spot, I guess I got 3 as he helped on the 4th rep.. Would of got it myself though.


OH Press

30 x8
35 x8
40 x8
45 x6


Inc DB Press

I don't think my shoulders like flies, felt like it was going to pop.

20 x10
22 x10

I used a palms facing grip, it seemed to take alot of stress off of the front delt and more on the tris and chest.


Tri Pushdown

28 x10
33 x10
33 x8


Overall a pretty good workout, happy I finally added some weight to the OH Press.

Ker90
03-23-2009, 07:31 PM
Also weighed in this morning around 200/201lb and BF looks pretty much the same.

Ker90
03-25-2009, 06:17 PM
BB rows

60 x5
70 x5
70 x5
75 x5

Realised I was doing 4 sets after my 2nd so I held back on ramping the weight.


Pulldowns

47 x10
54 x10
61 x10
68 x4 .. 61 x4

Failed so much on the last set.


Upright Row

40 x10
45 x8

Seem to be struggling again.. I may go back to shrugs and try higher reps, the 10 rep range doesn't seem to be working out for both upright rows and shrugs.


Hammer Curl

14 x10
16 x10
20 x7

Had no intentions on hitting the 20s, I couldn't find the 18s so I thought f it. Sometimes wonder if my mind holds me back from lifting heavier weight.

Ker90
04-06-2009, 06:06 PM
Caught a nasty stomach bug thursday before last, only just got over it and having only consumed around 1k cals in that time frame my workout blew ass! Not sure i'm 100% better, had to get an energy drink on the way back from the gym, felt awful.


Dips

BW x 5
4kg x5
4kg x4

Never thought of replacing bench with dips until I read something on the forums. These will be perfect as I don't need to worry about finding a spot.


OH Press

30 x6
35 x4
35 x3

Didn't continue, don't know wtf happened here..


Inc fly

12 x12
14 x12


Tri Pushdown

28 x10
28 x10
28 x8



1/10

Ker90
04-13-2009, 10:40 AM
Horrible couple of weeks, been off sick again. Hopefully i'm fully recovered now.

I have been reading through the SPBR and I think I'm going to give it a shot, just not keen on straight sets, I prefer ramping the weight but I don't think it's possible on that routine.

Maybe I should stick to my push / pull / leg for now. Have a few hours to decide.


Edit: Sticking to Push/Pull/Leg

Ker90
04-13-2009, 05:42 PM
Semi decent workout..

Dips

BW x 5
4kg x5
4kg x2

On my last set it felt like somebody stabbed a knife into my shoulders. As of now there's a dull & sharp pain lingering in the front of my shoulders. I don't know what i've done but i'll be doing DB bench next week.. That is if my shoulders are ok. Probably wasn't wise doing DB presses afterwards. :s:


OH DB Press

16 x8
18 x8
18 x8
20 x8


Inc fly

14 x12
16 x12
18 x10


Tri Pushdown

28 x12
30 x10
32 x8

Ker90
04-16-2009, 02:43 PM
DB rows

28 x6
32 x6
32 x6
34 x6

Should be back up to the 36 - 38s next week.


Pulldowns

47 x10
54 x10
54 x8
54 x8


Shrug

70 x12
80 x10

Ker90
04-21-2009, 10:22 AM
Pleased with how yesterdays workout went. Had a nice flow of energy all the way through my workout.


DB Bench

24 x6
26 x6
28 x5


OH Press

30 x8
40 x8
45 x8
50 x5


Inc Fly

14 x12
16 x12


Tri Pushdown

28 x10
32 x10
35 x8


I havn't hit my legs for a while now, on friday I don't know if I slept on it funny but I woke up with a sharp pain near my groin / inner leg and glute. Seems to be wearing off today (hopefully) and i'll be back hitting legs on friday. If not it's a trip to the doctors.

Ker90
04-22-2009, 06:25 PM
DB rows

30 x5
32 x5
34 x5
36 x4


Pulldowns

47 x10
54 x10
54 x8
61 x8


Shrug

70 x12
80 x12


EZ bar curl

Not quite sure how much the bar weighs, assuming it's around 10kg

30 x10
35 x10
40 x5

Knew the last set would be to heavy, wanted to see where I was at weight wise though. 32, 35, 37 x10 should be doable next week.