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AdaD - from 'skinny ecto' to Greek God! watch

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    (Original post by Khanage)
    EZ bars vary, but i think they're about 7-8 kg.

    Nice lifts dude, keep on going, westside is a great programme.
    Thanks bud. I'm enjoying it so far and feeling slight improvements. The bench maybe could have been 70 but noone around to spot me for a 3-5RM, didn't fancy 70k's dropping on my chest!!

    Really want to get my max lower session done today, but football was a killer and I've got a dead leg! May have to settle for a 6.30am session tomorrow, will wake me up for work
    if nothing else!
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    25/1/10 - Upper body repetition

    Leg is a bit more injured than I thought so I skipped this week's max effort lower body, frustrating as I hate missing deadlifts or squats!

    - Flat DB BP - 40kg - 15, 14, 14, 13

    - Chin ups - BW - 8, 8, 7, 7 - aaargh, when will this improve! Supersetted with:
    - Rear delt flys - 16kg - 10, 10, 10

    - Seated DB press - 36kg - 11, 10, 10, 9

    - BB shrugs - 80kg - 12, 85kg - 12, 90kg - 10, supersettted with:
    - Hammer curls - 16kg - 10, 9, 9

    6.30am session? Of course it didn't happen, so had to settle for a packed 5pm sesh. On the plus side, there are LOTS more hot uni girls around the gym at this time, can't be a bad thing for the motivation levels.
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    26/1/10 - Dynamic lower

    - Box jumps - 5 *2

    - Bulgarian split squats - 28kg - 9, 9, 9

    - Romanian deadlift - 45kg - 12, 12, 12

    - Ab circuit * 4

    - Additional as no football tomorrow - step ups 4*10 (each side) holding 2*20kg DB's.

    (Original post by Khanage)

    Barbell Complex:
    I'm glad that this has been brought to my attention. Bloody brutal but I felt like giving myself a bit more of a cardio type beasting as I don't have football tomorrow. 4 * 10 = considerable sweat and pain! Love it.
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    (Original post by AdaD)

    I'm glad that this has been brought to my attention. Bloody brutal but I felt like giving myself a bit more of a cardio type beasting as I don't have football tomorrow. 4 * 10 = considerable sweat and pain! Love it.
    No worries fella! What weight did you use? Its solid isn't it!
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    (Original post by Khanage)
    No worries fella! What weight did you use? Its solid isn't it!
    Hell yeah, brutal. Got a few confused looks from some fellow gym members, who weren't working out particularly hard, when I just lay down dying after each set!!

    I saw that you did 32.5kg so, given the fact that you're a fair bit stronger, thought I'd go a bit lower but the fixed weight BB's go up in 5's, so went for 25. Bit weak, but it's a good start and I was knackered afterwards so it's all good.
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    29/1/10 - Max effort upper

    - BB Bench press - 55kg - 10, 60kg - 8, 65kg - 7, 67.5kg - 5, 70kg - 3 PB

    - Incline DB Bench press - 36kg - 17, 17

    - BB rows - 35kg - 12, 40kg - 10, 10, 9, supersetted with
    - Rear delt flys - 16kg - 10, 10, 9, 9

    - BB shrugs - 80kg - 12, 85kg - 12, 90kg - 10, 9

    - Hammer curls - 16kg - 10, 9, 9, 8.

    Decent workout, finished off with a bit of Barbell complex.

    Hammer curls - do you think I should drop the weight to 14kg and do more reps, considering the fact that the routine says 3-4 sets * 8-15? Should I be able to get close to the 15 before moving onto heavier weights?
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    Nah, aslong as your within 8-15 it doesn't matter. I'd stick with 16kg and try and beat the 10, 9, 9, 8 reps that you got this week.
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    (Original post by Khanage)
    Nah, aslong as your within 8-15 it doesn't matter. I'd stick with 16kg and try and beat the 10, 9, 9, 8 reps that you got this week.
    Cheers, thought so. Bit of a silly question really as I'm not goijng to get strong by lowering the weight!!
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    Was bored so did a random session today.

    Resisted the urge to squats and/or deadlifts (football in the morning) so did a bit of a vanity upper body day. Abuse will be gracefully accepted!

    - Close grip BP - 50kg - 10, 55kg - 8, 60kg - 6, 6

    - EZ curls - 30kg - 6, 6, 6

    - EZ reverse curls - 25kg - 6, 6, 6

    - Pull ups - BW - 10, 10, 9

    - Dips - BW - 15, 14, 12

    - Skull crushers - 25kg - 8, 7, 7

    5 mile walk as well. Needed that to counter the diabolical diet today - beer, 2 x chocolate brownies, snickers, cheesecake, cheese - all in the past hour. Ugh.

    Hopefully football tomorrow won't result in a dead leg/injury as I NEED to get deadlifting again.
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    31/1/10 - max effort lower

    Football called off - WTF, it's not that frosty! Oh well, at least this gives me the chance to have a killer lower body sesh!

    - Deadlifts - 60kg - 10, 65kg - 8, 70kg - 8, 75kg - 7, 80kg - 6, 87.5kg - 4 PB Maybe one too many sets but it has been a couple of weeks and didn't really know where my 3-5RM stood. Hmm, didn't feel it as much in the legs today, could I have been using my lower back a little too much?

    - Bulgarian split squats - 28kg - 8, 8, 7

    - Romanian deadlifts - 55kg - 12, 10, 10

    - Ab circuit - 3 * 15, 14, 14
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    2/2/10 - Upper body repetition

    - Flat DB BP (3*max) - 40kg - 15, 15, 14

    - Chin ups - BW * 8, 8, 8, 7 - still no progress arrgh, supersetted with:
    - Rear delt flys - 16kg - 10, 10, 10, 9

    - DB military press - 36kg - 12, 12, 10

    - Behind back shrugs - 45kg - 12, 12, 12, supersetted with
    - BB curls - 30kg - 8, 8, 8

    - BB holds - 3*max - other gym goers were looking at me as though I had 2 heads when I was doing this. It's not THAT outrageous, chaps.
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    3/2/10

    Was bored between work and football training so got an extra session in. Perhaps I didn't work hard enough yesterday.

    - Flat BB BP - 50kg - 10, 60kg - 8,8

    - Squats - 50kg - 10, 60kg -8, 8 - nothing too heavy as need to run around later!

    - Chest flys - 32kg (2*16) - 8, 8, 8

    - Barbell rows - 45kg - 8, 8, 8

    - Pull ups - BW - 10, 10, 9
    - Dips - BW - 15, 12, 12

    - Military press - 40kg - 8, 7, 7
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    4/2/10 - Dynamic lower

    - Vertical jumps - 8 * 3 - hmm, not sure about these, need to do box jumps me thinks.

    - Bulgarian split squat - 32kg - 8, 8, 8

    - Romanian deadlift - 45kg - 12, 12, 12 - need to up the weight but was in a rush and couldn't get near the olympic BB's today.

    - Side bends - 20kg DB - 15, 15, 15, 15

    - Barbell complex - 30kg - 10, 10, 10

    Diet:
    - 1/2 grapefruit, oatmeal
    - Tin of mackerel
    - Apple, blueberries
    - 2 x eggs, 2 x wholemeal toast, 1/2 tin baked beans
    - 80g chicken, cheese
    - PWO shake
    - Pesto pasta with chicken, broccoli & sweetcorn
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    7/2/10 Max effort upper body

    - BB BP - 50kg - 12, 55 - 10, 60 - 8, 62.5 - 6, 65 - 4

    - Incline DB BP - 36kg - 17, 16

    - Barbell rows - 40kg - 11, 10, 10, 10, supersetted with
    - Rear delt flys - 12kg - 10, 10, 10, 10

    - BB shrugs - 80kg - 12, 11, 85kg - 10, 10

    - EZ curls - 23kg - 15, 28kg - 10, 10, 9

    Additional squats - 55kg - 10, 60kg - 8, 8

    Numbers low today, BB BP and flys in particular, weak. Moster hangover and football this morning took it out of me.
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    9/2/10 - Repetition upper

    - BB bench (55-60% 1RM) - 50kg (estimate) - 15, 14, 13, 12

    - Chins - BW - 9, 9, 8, 8 (finally a tiny bit of progress), supersetted with
    - Rear delt flys - 16kg - 10, 10, 9, 9

    - DB military press - 36kg - 12, 12, 10, 10

    - Behind back shrugs - 50kg - 12, 12, 12
    - BB curls - 25kg - 10, 30kg - 8, 8

    - BB holds - 25kg - 35 secs, 20kg - 50s, 50s

    Agh, my lack of strength was exposed at football tonight. I'm thinking WS4SB until end of football season (May ish) and then hit SS. Good idea, or not?
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    11/2/10 - Dynamic lower

    - missed the jump training - not a fan of verticals and nowhere to do any of t'others.

    - Bulgarian split squats - 32kg - 10, 10, 9 - improvement, time to up the weight next time!

    - Romanian deadlifts - 50kg - 10, 55kg - 10, 60kg - 8 - why have I fegged around with sub 50kg for a month!! This lift felt good today.

    - - Side bends - 24kg DB - 14, 14, 14, 14 - Felt a bit ghey doing this in the proper weights room but meh, it's part of the programme and it's improving!

    NB: lower back felt ok all through the session, which is annoying because it felt damn weird at footy last night. Will keep an eye on this.
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    13/2/10 - Max upper

    - BB BP - 50kg - 12, 55kg - 11, 60kg - 10, 62.5kg - 8, 65kg - 6, 67.5kg - 5, 70 - 4 PB - improving.

    - Incline DB BP - 36kg - 16, 16 - not enough rest after BB BP meant that this was lower than it should have been

    - BB rows - 50kg - 8, 8, 8, 8, supersetted with
    - RDF's - 16kg - 10, 10, 9, 9

    - BB shrugs - 65kg - 15, 70kg - 14, 80kg - 12, 85kg - 10

    - EZ curls - assuming bar is 8kg - 23kg - 12, 28kg - 10, 30.5kg - 8, 7
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    14/2/10 - Max effort lower

    - Deadlift - 65-9, 67.5-7, 70-7, 75-6, 77.5-5, 80-4 - Under par today, didn't feel too good. Hmm, I'm always so concerned about curving my back I constantly look sideways into the mirror, instead of straight ahead, which obviously doesn't help.

    - Bulgarian split squats -32kg - 9, 36kg - 7, 7

    - Romanian deadlifts - 50kg - 9, 52.5kg - 8, 55kg - 8

    No ab work as was fegged after football and the leg workout. Weak!

    Re the deadlift issue, does anyone think it's worth going back to basics and, say, slapping 60kg on and doing a few sets to perfect the form? Or maybe just trust myself and ensure that I look straight ahead!
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    (Original post by AdaD)
    14/2/10 - Max effort lower

    - Deadlift - 65-9, 67.5-7, 70-7, 75-6, 77.5-5, 80-4 - Under par today, didn't feel too good. Hmm, I'm always so concerned about curving my back I constantly look sideways into the mirror, instead of straight ahead, which obviously doesn't help.

    - Bulgarian split squats -32kg - 9, 36kg - 7, 7

    - Romanian deadlifts - 50kg - 9, 52.5kg - 8, 55kg - 8

    No ab work as was fegged after football and the leg workout. Weak!

    Re the deadlift issue, does anyone think it's worth going back to basics and, say, slapping 60kg on and doing a few sets to perfect the form? Or maybe just trust myself and ensure that I look straight ahead!
    Looking sideways when you're pulling weight that you find tough is never going to be a good thing.

    Put on a weight that you can comfortably rep and practise your form. You should find pretty quickly that you can feel when your back is rounding or not. You should be able to straighten out your back and perform the movement and know what it feels like if you lose form (And of course, it's much better to learn this on low weights because you do not wanting to be finding out when you're pulling big weights).

    It's also worth asking somebody who knows what they're doing, if you can find anyone, to watch for you and tell you if you're doing anything wrong, and failing that, upload a video here.
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    (Original post by Arturo Bandini)
    Looking sideways when you're pulling weight that you find tough is never going to be a good thing.

    Put on a weight that you can comfortably rep and practise your form. You should find pretty quickly that you can feel when your back is rounding or not. You should be able to straighten out your back and perform the movement and know what it feels like if you lose form (And of course, it's much better to learn this on low weights because you do not wanting to be finding out when you're pulling big weights).

    It's also worth asking somebody who knows what they're doing, if you can find anyone, to watch for you and tell you if you're doing anything wrong, and failing that, upload a video here.
    Cheers.

    I may well be being paranoid and convincing myself that my form isn't good. With my warm up sets (60-65) I had a quick look and my form was fine. I know looking sideways isn't good, but I was just trying to check my form. I also understand that the reason the form isn't brilliant could be down to the fact that I'm not facing forward so, as you say, asking someone or uploading a video will be the best way.

    On the positive side, there wasn't a point when my back felt like it was rounding, so perhaps it's just my OCD and paranoia kicking!
 
 
 
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