Spliced and diced - perhaps one day, a little shredded! Watch

Angry cucumber
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#41
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#41
Wednesday I did shoulders

Vertical shoulder raises 3 x 10 10kg - not strong enough to move up - I tried but it wasnt happening!

Lateral raises 3 x 10 10kg dumbbells

Trap shrug 3 x 10 32.5kg dumbbell

Front shrug 3 x 10 25kg dumbbell

Lying down dumbbell raise 1 x 10 22.5kg
2 x 10 25kg

Sitting overhead dumbbell press 2 x 8 20kg

Then I did an hour and a half of frisbee!

Yesterday I just did an all body workout - finishing areas of body that I hadnt been able to complete

Leg Press 130kg 1 x 10
150kg 1 x 10
170kg 1 x 10

Facelift rows - 2 x8 30kg
35kg 1 x 8 Pleased with that

Bent over rows - 1 x 10 40kg
1 x 10 50kg
1 x 10 40kg

BW dips 1 x 20 PB for number!

Dumbbell tricep extensions 1 x 10 20kg
2 x 10 22.5kg

I dont know what its called - but having an olympic bar in a corner, the placing weight at the top of it, then extending on of your arms - pushing it upwards, before taking the top of the bar to your shoulder, then re-extending. Tricep exercise.
1 x 8 15kg
1 x 8 20kg
1 x 6 25kg
I think the above it correct - I cant remember :lol:

Bent Over Two-Arm Long Bar Row - 1 x 10 20kg
1 x 10 30kg
1 x 10 40kg
1 x 10 50 kg

Abs to finish
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Angry cucumber
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#42
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#42
Chest day yesterday

Dumbbell bench press 50kg 2 x 8
1 x 10

Incline bench 25kg 3 x 8

Incline flys 35kg 3 x 8

Decline flys 2 x 10
1 x 8

I tried a flat bench with the 32.5 dumbbells - (my gym is weird in that the dumbbells go; 22.5, 25kg, 30kg and 32.5kg and the 30kgs are really sore to handle) Benching that weight -I got 3 reps out

Did a lot of abs stuff and some oblique stuff after that

Feeling the pain from decline sit ups!
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Angry cucumber
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#43
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#43
Yesterday I did 2 hours of ultimate

Today - first leg day in a while

Leg press - 1 x 10 140kg
1 x 10 ~170kg
4 x 10 ~180kg

I dont have the flexibility to squat due my lower back/ hips just being too tight, hence a lot of leg press

Calf raises
1 x 10 40kg
1 x 15 90kg
1 x 10 100kg
1 x 10 110 kg
1 x 10 120kg

Hip adductor machine
1 x 10 ~40kg
2 x 10 ~50 kg

Hip abductor machine 1 x 10 ~40kg
2 x 10 ~50kg

Leg extension machine
1 x 10 ~50kg
2 x 10 ~50kg
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Innominate
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#44
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#44
(Original post by Angry cucumber)
.
If you're a beginner and serious about making gains as quickly as possible, I strongly recommend you use the starting strength program and stick to doing only squats/benches/deads and a few other compound exercises for a few months to build up a solid foundation for your body, and then look at some other hypertorphy routines, don't try training 1 body group per day unless you're an intermediate or advanced lifter.

Look here for more info: http://forum.bodybuilding.com/showth...=998224&page=1
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Angry cucumber
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#45
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#45
(Original post by Sai4)
If you're a beginner and serious about making gains as quickly as possible, I strongly recommend you use the starting strength program and stick to doing only squats/benches/deads and a few other compound exercises for a few months to build up a solid foundation for your body, and then look at some other hypertorphy routines, don't try training 1 body group per day unless you're an intermediate or advanced lifter.

Look here for more info: http://forum.bodybuilding.com/showth...=998224&page=1
I'm not a true beginner - I've been lifting for a fair few months - last year all my gains were liquidated by 6 weeks of illness.

I currently do half of those exercises. The bent over row, the bench and then I dumbbell press rather than standing and pressing - I can change dumbbells to pressing though with ease.

I dont squat for one reason - At the minute I physically cant do a decent squat, due to inflexibility of my hips - probably due to 2 years (on and off) lying on my back in hospital. I'm trying to improve my flexibilty with different stretches, but currently I cant squat.

I don't deadlift and then by extension the power clean (which in the link you provided, they say that before you power clean, you need to deadlift) is that I've never been taught how to. Nor have I really ever thought to, however now having read your link in its entirity, I will certainly try and learn how to, and I'll see whether my flatmate can teach me!

I go to the gym, everyday due to it being a stress relief from uni - I'm in lectures/ practicals 9-5 Mon, Tues, Thurs and Fri and a half day on Wednesdays. I do 3+ hours of work when I get back from uni, so going to the gym, helps to relief some of the stress from working!

I'll adapt my workouts though, having read your link

Thanks
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Angry cucumber
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#46
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#46
So yesterday I played frisbee for an hour and a half; did shoulders before hand.

Lateral raises 4 x 10 10kg dumbbells

Vertical shoulder raises 3 x 10 10kg dumbbells

Seated overhead dumbbell press 3 x 10 20kg dumbbells
1 x 6 22.5kg - I was surprised by my progress! Will move up to there from now on

Trap shrug 3 x 15 32.5kg dumbbells
1 x 10
I'll move up in weight next time

Lying down dumbbell raise 1 x 10 22.5kg
2 x 10 25kg
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Angry cucumber
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#47
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#47
Played 5 aside football last night - didnt have time to work out afterwards though

Today - got up early for an hours cardio session for frisbee

Arms

BW dips - 1 x 15 easy
+ 15 1 x 8
+ 25 1 x 5
+ 35 1 x 4 failed on 5th
+ 30 1 x 4 failed on 5th

Kickbacks 1 x 10 10kg
2 x 10 12.5 kg

Dumbbell extensions 2 x 15 22.5kg
1 x 15 25kg

Cable pulldowns level 4
3 x 10

Bar in corner tricep exercise - 1 x 15 10 kg
1 x 15 20kg
1 x 15 30kg

Flexor bicep curls 12.5 kg dumbbells
2 x 10
1 x 8
then 3 reps each side assisted

Standing Cable bicep curl
level 3 1 x 13 (failed on 14th)
level 4 1 x 10
1 x 8
Painful

Hammer curls 12.5kg dumbbells
2 x 10
15kg dumbbells 1 x 8

One arm cable bicep curl level 3 x 10

Rather painful arms currently!

Ran on the treadmill for 10 minutes as well
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Angry cucumber
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#48
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#48
Back

Sitting rows - level 11 1 x 10
level 12 2 x 10
Painful

Lat pull downs 1 x 10 130lbs
2 x 140 lbs

Bent over rows 2 x 10 40kg
1 x 10 45 kg
Form was breaking down - back was tired at this point which was worrying

BW inverted rows 3 x 10

T bar 1 x 10 40kg
1 x 10 50kg
1 x 8
1 x 5

Got a masterclass from a guy in the gym on how to deadlift - I tried a few out at the end of my routine with 60kg - did 5 reps with no real problem and good form apparently I will start doing these from now on

Did a few pull ups as I was doing my routine - I cant do many which is frustrating - currently can do 5 I'll start to train these!

I need to eat more - I'm losing fat unbelievably quickly - worryingly so, but not making many gains in the gym. I need to eat more!
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Angry cucumber
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#49
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#49
Chest, frisbee and a bit of leg day... then my legs gave up

So today started off with chest

Dumbbell bench press flat 25kg dumbbells
2 x 8
1 x 10

Incline bench 1 x 10
2 x 8

Need to increase weight on these

Incline flys 17.5kg dumbbells 2 x 8
1 x 10

Decline flys 20kg dumbbells 3 x 8

Then I played two hours of frisbee

Then

Leg Press 1 x 10 140kg
2 x 10 180kg

Weighted lunges 25kg
1 x 10
2 x 8
(each leg)
Mother of god these are painful; feel great

My legs were done - they were/ are shaking - I need to eat some food! I'll do some step ups and calf work tomorrow. Then Tuesday, I'll rest
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Angry cucumber
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#50
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Far too tired yesterday, so I had a day off

Today - shoulders

Vertical shoulder raises 3 x 10 10kg dumbbells

Lateral raises palms facing behind 3 x 10 10kg dumbbells

Lateral raises palms facing forward 3 x 10 10kg dumbbells

Lateral raises - standard hold 3 x 10 10kg dumbbells

Delts were destroyed

Trap shrug 3 x 15 32.5kg dumbbells
1 x 10

Seated Overhead shoulder press 3 x 8 22.5kg dumbbells
Much easier than I expected... I might try the 25kgs next time!

Played an hour and a half of 5 aside football tonight
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Angry cucumber
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#51
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On Wed I had a brief tricep session before doing a bleep test, then an hour and a half of frisbee training

BW dips 1 x 20
+ 25kg 1 x 7
+ 35kg 1 x 5
+ 35kg 1 x 5 just about got it out
1 x 27 to failure

Dumbbell extension 22.5kg 1 x 10
25kg 1 x 10
30kg 1 x 10

Cable pull downs level 4 3 x 10

Bleep test - 11.6 could have gone further if it wasnt for a truly horrific stitch

Yesterday - rest day due a campus event

Today Biceps and back

Dumbbell curls 3 x 10 12.5kg dumbbells

Cable sitting rows 2 x 10 level 11
1 x 10 level 12

T bars 2 x 10 40 kg
1 x 10 50 kg
1 x 10 55kg

Lat pull downs 1 x 10 70lbs
3 x 10 140lbs

Cable bicep curls 1 x 15 level 2
1 x 12 level 3
1 x 10 level 4
It makes your biceps so tight!!

Chin ups palms facing me - 1 x 5
Palms facing one another 3 x 5
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Angry cucumber
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#52
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#52
Legs

Calf raises 1 x 10 50kg
1 x 10 100kg
2 x 10 110 kg
1 x 10 120 kg

Leg press 1 x 10 140kg
1 x 10 180 kg
1 x 10 195kg
1 x 10 197.5
Maxed out the machine

Weighted lunges 25kg
3 x 10

Leg extension machine 1 x 10 40kg
1 x 10 50kg
1 x 10 60kg

Leg curl machine 1 x 50kg
2 x 60kg

Hip adductor machine 50kg 1 x 10
60kg 2 x 10

Hip abductor machine 50kg 1 x 10
60kg 2 x 10

Then did some ab stuff

Then a 3 mile run

One of my friends is starting to do marathon training - I'm tempted to join him in it... if I do, I'll do some lifting but significantly reduced.
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Angry cucumber
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#53
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Change of plan for this blog - doing a pre-marathon training workout now.

So yesterday, I did 6 miles on the treadmill, then some ab work

Also played an hour and a half of frisbee... couldnt really walk after that... leg heavy weekend!

Rest day today
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Converse Rocker
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#54
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#54
(Original post by Angry cucumber)
Change of plan for this blog - doing a pre-marathon training workout now.
Is this following any sort of plan or just running a lot? I probably should start more cardio myself, I used to be a pretty decent cross country runner when I was smaller but I didn't keep it up.

I'll blow the cobwebs off my running shoes soon!
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Angry cucumber
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#55
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#55
(Original post by Converse Rocker)
Is this following any sort of plan or just running a lot? I probably should start more cardio myself, I used to be a pretty decent cross country runner when I was smaller but I didn't keep it up.

I'll blow the cobwebs off my running shoes soon!
Yes it is following a plan

This one to be precise http://www.coolrunning.com/engine/2/2_4/130.shtml
]3 of us have started it, we shall see where it takes me

So I'll be doing 3 miles on the treadmill tonight!
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Angry cucumber
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#56
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#56
3 miles in a little over 24 mins - wasnt pushing it as my calves are very tight!

Dumbbell curl 3 x 6 15kg dumbbells - I was impressed by this!
Chin ups 3 x 6
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Angry cucumber
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#57
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#57
4 mile run yesterday then an hour and a bit of frisbee. Also did some pull ups and some chin ups

Today

DB bench press 2 x 8 50kg
1 x 5 60 kg
pleased with that

Flat flys 3 x 8 17.5 kg

Did some oblique stuff

An incredibly painful 4 miles of running, I went to the gym as soon as I had got up - after a mile I was out of energy I was cramping up, so I stopped and did some stretching before running another mile - by which time I felt pretty bad... another mile and a half before I just wanted to lie down... sprinted the last half a mile to get it over and done with. I need to eat before running!!
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Angry cucumber
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#58
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#58
Yesterday was a rest day and I came home from uni

Today 3 mile run it took 26 mins inc 2 min warm up Also had to stop a few times to cough and splutter probs irritation from the bitterly cold air!
I will improve this time over the next few weeks
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Angry cucumber
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#59
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6 miles done today 50 mins 26 secs - could be improved on!! Had to do apart of my down hill, as an uphill due to having to stop my run to go home for a few mins! So it would have been faster
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Angry cucumber
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#60
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Yesterday 3 miles in 24 mins 25secs

Today - 4 miles in 32mins 22 seconds.
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