Spliced and diced - perhaps one day, a little shredded!
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Reply 40
20
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
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
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
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
Reply 41
20
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!
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!
Reply 42
20
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
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
Reply 43
16
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/showthread.php?t=998224&page=1
Reply 44
20
Original post
by Sai4If 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/showthread.php?t=998224&page=1
Look here for more info: http://forum.bodybuilding.com/showthread.php?t=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
Reply 45
20
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
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
Reply 46
20
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
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
(edited 12 years ago)
Reply 47
20
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!
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!
Reply 48
20
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
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
Reply 49
20
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
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
Reply 50
20
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
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
Reply 51
20
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.
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.
Reply 52
20
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
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
Reply 53
Original post
by Angry cucumberChange 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!
Reply 54
20
Original post
by Converse RockerIs 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!
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!
Reply 55
20
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
Dumbbell curl 3 x 6 15kg dumbbells - I was impressed by this!
Chin ups 3 x 6
Reply 56
20
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!!
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!!
Reply 57
20
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
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
Reply 58
20
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
Reply 59
20
Yesterday 3 miles in 24 mins 25secs
Today - 4 miles in 32mins 22 seconds.
Today - 4 miles in 32mins 22 seconds.
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