30lbs to go........

[Beklet]

I had a journal on here ages ago - in the Female section. That was before I trained at a 'proper' gym and had some support from bodybuilders and powerlifters.

I like to think I'm a bit older and wiser now.

I've been lifting for a while, on and off, but have been lifting consistently for the last two years. I veer between fancying powerlifting and bodybuilding, but basically I want to lift heavy arsed weights, have big muscles and still be pretty lean. I'm way off on the third...

After staying in a hotel last week and having a horrible 'Oh gawd' mirror moment, I have decided once and for all to sort myself out. Goal is to lose around 30lbs of fat, while keeping what muscle I have. Building any more would be a bonus.

Plan right now is to clean my diet up. Last night was cheat meal so I have carb comedown, lol. For the other 6.5 days a week, I will be eating as cleanly as possible and trying to get in 5-6 meals and plenty of protein. Once it's cleaned up I will look more closely at macros and tweak them a bit.

Supplements I take are pretty simple - I'm on a VERY tight budget (who isn't?) so it's just a high strength multivitamin, multiminerals, whey and Lean-R (a fatburner, which I started taking yesterday)

My current routine has been given to me by a friend and is 6 weeks of Biohazard style training (high reps and dropsets), then back to normal training for a few weeks. I'm currently 3 weeks in, and it's going well so far.

Some stats (they're on my Bodyspace but not sure when I last updated)

Height - 4' 11"
Weight 11 stone (154lbs)

Best lifts (all for reps)

Bench 55kg (120lbs) - it's weak but tbh I rarely bench as it hurts my shoulder)
MP 40kg (88lbs)
Squat 90kg (198lbs)
Deadlift 110kg (242lbs)

Have some pics up already but may put them in here for easy reference - they're about a month old but nothing's changed really.

For now though, I'm off to the gym. It's back day....

[Beklet]

Back day today......intense workout - no spectacular weights but getting stronger, can take more punishment and oh god did I nearly shame myself in the gym!!!

Righto....warmed up shoulders and back with broomstick thingies (except we have no broomstick was a weighted rubber one nvm)

Dumbbell pullovers
16kg (35lbs) x 30
Dropset 24/20/16kg (53/44/35lbs) x 10/10/15 PB

Pulldowns
61kg (134lbs) x6
Dropset 68/47/26kg (150/103/57lbs) x 5/8/12 (equalled PB - couldn't get grips to work properly so grip shagged...really have to get some straps!)

Cable row
67kg (147.5lbs) x6
Dropset 67/47/33 (147.5/103/72.5lbs) x 5/10/15

Preacher curl machine
15kg (33lbs) x22 (Suspect much better than last week, will check)
Dropset 25/20/15kg (55/44/33lbs) x 8/8/12 (Seriously, after I had done these I was in tears - couldn't bend my arms at all and the ache in my biceps and forearms was bloody painful!!! )

Dumbbell curl
Dropset 10/8/6kg (22/17.5/13lbs) x 8/10/12 (yay finally got off the 4s!!! )

And during that last dropset, couldn't quite decide whether I wanted to burst into tears or throw up....luckily I did neither

My mate took some pics. Not posed or owt but they're nothing special - I just look fat..

Oh yeah, and 15 mins cardio - was with mate again so was rushed but it gave my arms time to start working again

[Beklet]

And some pics....taken in April...not thrilling lol but somewhere to start from

[MtnBikeMike]

Welcome to the over 35 journals. Very interesting introduction and profile.

Powerlifting FTW.

[Beklet]

Originally Posted by MtnBikeMike

Welcome to the over 35 journals. Very interesting introduction and profile.

Powerlifting FTW.

Ha ha thanks...it's an ego thing - I like to lift heavy

In between the evil dropset training stuff, I'll go back to my heavy squats and deads, is good to change things.

No weight training today - just 40 mins cardio. 15 mins bike, 15 mins elliptical and 10 mins treadmill. Not good at the incline walking - it hurts my ankles but will build up a little at a time...

Food doing better today, though I've missed a meal. Oops.

Basics to start off with - 150g protein, 120g carbs a day, plus 5g added fat per meal. Will do this until fat loss slows, choice then is to up cardio or drop carbs......will worry about that when time comes - for now I have chicken and veg to eat

[Beklet]

Not being ignorant - have been away training with work for a few days - also resting as I pulled a muscle in my neck doing shrugs. have just done cardio except yesterday which was a nightmare. Back to the gym later - is chest and calves. Should be fun

[Beklet]

Gym yesterday. Good session Enjoyed it. Cardio consisted of the 3 mile walk there.

After warming up chest and shoulders with broom, started on flyes. These really hurt my right shoulder for the first few but gets better after a few reps and my arms are used to the movement.

Dumbbell flyes
10kg x40 (a bit too light, methinks!)
Dropset 18/14/10kg x 8/10/16 - 18kg PB

Chest press machine
40kg x10
Dropset 47/33/19kg x6/10/15

Flye machine
25kg x25
Dropset 55/35/15kg x 6/9/15 (15kg too light...)

Calf hell triset

Calf raises on hack squat x8/BW raises with double stretch x15/fast BW raises off floor x20
Weights for raises 160/130/100kg

That hurt!!!

This morning have calf DOMS and chest DOMS...and later this morning I am going ice skating, this should be interesting.

[Beklet]

Today wasn't the best session I've ever had, but not the worst - wimped out on the lunges (yes I deserve a kicking) and also the SLDL - mainly because I couldn't balance on the first, and was in danger of passing out during the second......face it - when you have to haul yourself up the stairs by the handrails BEFORE the lunges, you know it's bad....
I blame 2 nights on the p1ss and forgetting to eat for 5 hours.....

Anyway....for all that, the weights weren't bad.

Leg ext
25kg x45
Dropset 55/45/25kg x 10/9/14

Leg press
200kg (full stack) x 8
Dropset 200/160/130kg x 8/10/15

Lunges
12kg db x30
BW x 30

Leg curls
25kg x 35
Dropset 45/35/25kg x 8/10/14

SLDL
60kg 2x10

20 mins CV

Long sit down and protein shake

[Beklet]

How bloody slack...I've been so busy I've forgotten to update...will go and get last week's workouts and post them....last week of this routine anyway - next week I'm on giant sets *gulp*

26 May:

oday was fun. Depsite the fact my leg DOMS have kicked in massively and I can barely walk, and I have also developed stiff rear delts, I went to work, then off to the legendary Hercules Gym.

Was busy today - trained, had a pretty decent workout but I was very very weak. Can't recall the exact weights, but will see what I can do....

Dumbbell pullovers
17.5kg x25
Dropset 25/20/17.5kg x 6/9/12 (really hard work these were)

Cable row
7 plates x10
Dropset 7/5/3 plates x 8/10/20 (misjudged weights but they weren't marked!!)

Pulldown
13 plates x5
Dropset 11/8/5 plates x 6/8/14

Preacher curl machine...oh dear
1 plate (!!!) x20
3/2/1 plates x 4/5/8

Dumbbell curl
Dropset 10/8/5kg x 8/10/14

Followed by protein shake and 2 mugs of coffee - was proper buzzing afterwards lol
Had a good chat with Scott, who really is lovely, despite me insulting his customers Learned a few things, gave me food for thought, and looking forward to my next visit already (whenever that may be...)

29 May:

Went to gym - did a completely toss delt workout - they're proper stiff right now - can't remember weights except heaviest weight on shoulder press machine was 45kg (was the plate loaded one)
Didn't get round to doing triceps cos I went to Daz Ball's seminar at the gym then did some cardio (25mins) then was roped into the press up challenge - as many as I could in a minute.
I managed to completely fail - Ex-SRD's missis well and truly trounced me with her effort - think I had to beat 49, and I managed 44 - oops, though I can't remember the last time I did press ups lol

30 May:

Today I played catch up and did triceps as well...

Flyes
12kg x25
Dropset 20/16/12kg x 6/8/14 (PB 20kg)

Chest press machine
47kg x8
Dropset 47/33/19kg x 6/10/15

Pec Deck
Dropset 40/26/12kg x 6/10/20
Dropset 40/26/19kg x 6/10/15

Pressdown with bar
15kg x25
Dropset 28/21/15kg x 6/10/14

CGBP
40kg x6
Dropset 40/30/20kg x 5/8/12

Calf triset
Calf raises on hack squat x 8/8/10, BW raises with double stretch x 15/15/15, BW raises off floor x 20/20/20.
Weight on HS calf raises 160/130/100kg

15 mins cardio

Off to a gig in Cambridge shortly - should be a laugh....

[Beklet]

2 June:

Went to gym yesterday - was an odd workout.

Was very hot, and had to walk to the gym, so was very tired by the time I got there - for some reason my strength was all there - had no problem with the actual heavy weights (FFS the leg press felt EASY) but I just couldn't really do more than 12 reps on anything, no matter what the weight was

Bleh so CV - 3 mile walk in hot weather with heavy gym kit

Leg ext 25kg x38
Dropset 65/45/35kg x 8/8/10

Leg press 195kg x10
Dropset 200/160/120kg x 10/10/14 (200kg felt easy - shame it's the full stack...)

Lunges 10kg plates 2x 20 FFS my knee wasn't having this at all....

Leg curl (lying)
10kg x40 (too light)
Dropset 39/25/15kg x 7/10/15

SLDL
60kg 2x12

Actually not as bad as I thought......

No sleep again last night due to the heat......grrrrr and off to work now which is also somewhat oven like - the Red Bull didn't stop me almost dozing off at my desk yesterday so today will be fun. Not.

4 June:

Shoulder day today - pretty good - beasted them a bit AND finally nailed those bloody lateral raises!!!!!

Warm up was some poofy rotator cuff crap

lateral raises
4kg x30
Dropset 10/6/4kg x 8/10/15

Hammer Strength shoulder press
50kg x8
Dropset 52.5/40/20kg x 8/10/12 PB

Shrugs
20kg x30
Dropset 34/25/20kg x 10/10/15 PB

Pressdown
15kg x25
Dropset 28/21/15kg x 6/8/14

CGBP
40kg x8
Dropset 42.5/30/20kg x 6/10/15

Good one, no cardio but lots of KFC

6 June...and a rant

Had an epic rant in Sainsbury's yesterday......went there with a mate, who has never been shopping with me before...and probably never will again.....

I wanted a couple of things, and some coconut milk. I've not bought it from a supermarket for ages, and last time I did, the organic Barts stuff was 99p. The other was 85p. Fair enough.......

Got there and they only had Blue Dragon crap - and it was ?1.43 for the organic stuff - WTF? (and why such a random price?) The other was only 20p less.......Not amused.

So I hat a bit of a ****fit in the aisle complaining about how there's no ****ing excuse for it - there's hardly a bloody world shortage of coconuts, and it started with tomatoes, blah blah blah (they were 19p a tin last year and are now 38p )
Told my mate I was going to find the 'Ethnic Food' section, cos it's usually a few pence cheaper in there.........Few pence? FEW PENCE????

It was 65p.... - almost half the price, and it's usually much better quality and creamier......

My friend was asonished when I pointed this out, and mortified when I stood in the middle of the aisle (store was crowded and there was apparently an employee stood behind me), and yelled 'Robbing bastards!!! Takes the ****ing ****!!! I'll make Sainsbury's taste better - I'll ****ing barbecue it!!!!' and stomped off....

Anyhow.....onto today's workout. Back. Not the best on one meal but never mind..it did the job lol

Dumbbell pullovers
18kg x 25
Dropset 26/22/18kg x 6/8/14 (26kg PB)

Pulldowns
68kg x 5
Dropset 61/40/26kg x 6/8/13

Low rows
67kg x6
Dropset 67/40/26 x 6/10/16

Preacher machine
12.5kg x25
Dropset 25/15/10kg x 8/10/15

Dumbbell curl
Dropset 12/8/4kg x 6/8/15

25 mins cardio.

Film and junk food tonight - yay!!!

8 June:

No gym yesterday but some attacking of solid clay soil in the allotment....

Today marks the start of the last week of 'shock my muscles into actually doing something' and as such, I really should try to get some PBs out of this.....so I have to improve on my beginning weights...seems my pec deck hasn't improved but that really is the machine of the devil!!!

[Beklet]

8 June:

OK trained chest and calves today - tried to get some PBs and got a couple...annoyed couldn't go for a PB on flyes cos all the weights were in use downstairs, so had to go to the girly bit upstairs max dumbbells 20kg.....and some ****nut standing right in front of the dumbbell rack doing side bends so I couldn't get the 16s for my dropset.....grrrr

Gym unusually busy today......even the staff were commenting....

Anyway...

Flyes
14kg x25
Dropset
20/16/14kg x 8/9/15

Chest press machine
54kg x6
Dropset 54/40/26kg x 8/10/15 PB 54kg

Pec Deck
Dropsets 47/33/19kg x 6/10/15 and 5/8/15 PB 47kg

Calf hell
Triset circuit as usual - calf raises x8-10, double stretch BW raises x 15, raises off floor x20, 3 circuits no rest
Weighted raises were 180/140/100kg x 10/10/10 PB 180kg

25 mins cardio

To be fair those flyes were evil and my left arm failed momentarily on rep 5 of the 20kg but I got it back...

Still debating what split to do next week - back to chest/biceps/abs, Quads/calves/glutes, delts/triceps/abs and back/hamstrings?

(Yes you read that right - ABS - I've been told, so I will make the effort - and add in Malika's evil Glute Hell while I'm at it - though I suspect I should be doing it more often and may have to add it to back day too....)

Oh yeah forgot the comparison...duh!!!

Weights I used for first evil chest workout (close or equal to previous PB for heavy sets) Today's weights in red

Flyes
16kg 20kg

Chest press machine
40kg 54kg

Pec Deck
40kg 47kg

Calf raises on hack squat machine
150kg 180kg

There's been a gain at least - admittedly safety is an issue on the calf raises - due to the very narrow margin for total cock up on the machine (I'm barely tall enough to release it without actually jumping, not easy with 180kg on it!!! )

I'm actually really impressed with the flyes - I was finding 16kg damn near impossible before, and I know I haven't exactly fuelled all my workouts!!!!

And today....

Grrr work so busy I didn't get to the gym yesterday

I did get to the restaurant though - not your usual 'all you can eat' as they cook the food fresh, but you can order as much as you want. I certainly got my protein requirements sorted.

From memory I had;

Satay chicken, salt and pepper calamari, barbeque ribs, pork dumpling, smoked chicken, crispy seaweed, chicken spring roll
Crispy shredded duck and lamb
Chilli beef, red Thai beef, chicken balls, kung po chicken, some other random chicken dish and a bit of rice to soak up the sauce

Unfortunately, I seem to have some appalling cold thing which means as soon as i get to bedtime, I develop a horrible tickly cough and blocked nose. Waking up at 4.30am and having a horrible coughing fit was not nice!!! Now I'm up it's bloody well gone apart from the odd cough.

Another long day at work today so I'm stuffing myself......huge bowl of nutty muesli and some strawberries for now, peanuts and Red Bull (or equivalent) when I get to the office.......is leg day today good job I fuelled up last night!!!

Oh yeah...did I say my workout is going back to normal?? HA!!!! I lied.......

Not finalised the details yet, but I've been told one thing.....

*gulp*

Giant Sets



Ah well off to the grindstone....

[Beklet]

Odd one today - so much work to do but couldn't get it done - was like banging head against a brick wall!!! Very frustrating...

Workout today was good - no amazing weights or PBs (I don't think), in fact I lowered the SLDL weight, but this time I managed full reps, full stretch and did them slowly - even the evil hateful lunges!!!!

I didn't feel sick this time but my god my legs are still shaking 90 minutes later!!!!

Leg ext
25kg x50
Dropset 75/55/35kg x 7/10/15

Leg press
200kg x10
Dropset 200/160/120kg x 10/10/15

Lunges (ugh)
10kg (each hand) 2x30

Seated leg curl
20kg x40
Dropset 55/35/25kg x 6/9/15

SLDL
50kg 2x15

15 mins cardio......

Just eaten loads, now to do boring crap - laundry, work reports and bath.....

[Beklet]

Went to the gym.

Delt workout.

Was OK, I suppose.

Fed up of no money, no food, and living on bloody carbs. Ugh.

No matter......my right delt always hurts and hurts a lot -was tempted to sack off the session during set 1 of the shoulder press but the pain receded and then went..... couple of PBs nothing exciting. I'll even convert the weights to pounds in case anyone's reading

Did warm up sets of rotator cuff exercises then

Lateral raises (standing cos some gimp was on the bench)
6kg x20 (13lbs)
Dropset 12/8/6kg x 5/7/12 (26/17.5/13lbs)

Hammer Strength shoulder press
50kg x7 (110lbs)
Dropset 50/40/30kg x 8/10/15 (110/88/66lbs)

Shrugs (on the deadlift machine this time, like everyone else does )
20kg (each side) x 25 (44lbs)
Dropset 40/30/20kg x 8/10/15 PB 40kg (88/66/44lbs)

Pressdown
17.5kg x25 (38.5lbs)
Dropset 31.5/24.5/17.5kg x 5/8/10 (ouch) PB 31.5kg, I think (69/54/38.5lbs)

CGBP
40kg x7 (88lbs)
Dropset 45/35/25kg x 6/8/13m PB 45kg??? (99/77/55lbs)

30 mins cardio

Then read M&F (while enjoying a protein shake) which told me to eat steak, fat, salt and to drink coffee and beer. Nice one

Off ot the pub later to drink the alcohol - luckily I have a couple of nice generous friends who will buy me alcohol

[immuno]

Originally Posted by Beklet

My friend was asonished when I pointed this out, and mortified when I stood in the middle of the aisle (store was crowded and there was apparently an employee stood behind me), and yelled 'Robbing bastards!!! Takes the ****ing ****!!! I'll make Sainsbury's taste better - I'll ****ing barbecue it!!!!' and stomped off....

Subscribed.

[Beklet]

Originally Posted by immuno

Subscribed.

Lol...I rant a lot - be warned!!!

No gym today - a friend is concerned I'm overtraining so instead I'll aid my recovery by going to a barbeque and eating half my bodyweight in meat products

I may rant later, but will be trying to stay reasonably sober......

[Beklet]

My quest for world domination is beginning...lol

After my rant about coconut milk last week, a colleague of mine told me today he went into Sainsbury's, and bought the 59p coconut milk, and tried it out.

He was so impressed with it (it's much better than the Blue Dragon crap), he went back and bought a dozen tins....

[Beklet]

Just trained back. Evil, evil workout, lol.

I proper hurt now!!!

Pullovers
20kg x25
Dropset 28/24/20kg x 6/10/14 PB 28kg

Pulldowns
68kg x6
Dropset 68/54/33kg x 5/9/14

Cable row
67kg x6
Dropset 67/47/33kg x 6/8/12

Preacher curl machine
15kg x25
Dropset 27.5/22.5/15kg x 8/10/15 PB 27.5kg

Dumbbell curls
Dropset 12/8/6kg x 7/9/13

30 mins cardio

Well impressed my pullover has gone from 18-28kg

Really must sort out those giant sets now!!!
__________________

[stsmurf]

Originally Posted by Beklet

Just trained back. Evil, evil workout, lol.

I proper hurt now!!!

Pullovers
20kg x25
Dropset 28/24/20kg x 6/10/14 PB 28kg

Pulldowns
68kg x6
Dropset 68/54/33kg x 5/9/14

Cable row
67kg x6
Dropset 67/47/33kg x 6/8/12

Pullovers - im assuming something like http://exercise.about.com/od/exercis...xercises_2.htm this right or wrong?

Are you doing wide grip workouts and shallow grip for your back, like wide grip pulldowns then your cable row is close together?

What are you doing for lower back?

[Beklet]

Originally Posted by stsmurf

Pullovers - im assuming something like http://exercise.about.com/od/exercis...xercises_2.htm this right or wrong?

Are you doing wide grip workouts and shallow grip for your back, like wide grip pulldowns then your cable row is close together?

What are you doing for lower back?

Yeah but I'm using dumbbells

http://www.youtube.com/watch?v=ZTfd3_3YpUw

Pulldowns are wide grip and rows are narrow grip. SLDL on leg day sorts out lower back....

However that's the last day of that particular programme. Going to a 5 day split from next workout, and back day will be pulldowns, rows and deads. Details to be finalised, I'm being a bit slack, and should sort it out!

Have nice DOMS today though

[bebeklein]

Your cable rows are insane!

Nice job finding the coconut milk and outsmarting the grocery store

[Beklet]

Originally Posted by bebeklein

Your cable rows are insane!

Nice job finding the coconut milk and outsmarting the grocery store

Ha ha thanks - I have a real bee in my bonnet about supermarkets ripping me off - feels good to play them at their own game!!

[Beklet]

OK.....This is known as 'M is trying to kill me for a laugh'

Giant sets, 3 exercises in a row, rest, repeat for 3 cycles, changing the order every time.

Ouch.

Day 1 - Back and calves - Pulldown, deadlift, row. Calf - same as previous 6 weeks - calf raise, BW raise and raises off floor (unless I get to train at a gym with equipment I can use,,,)

Day 2 - Quads and abs - Extension, front squat, lunges. Evil superset thing Scott told me to do involving crunches and leg raises on bench

Day 3 - Chest and biceps - Flyes, HS chest press, incline dumbbell press. Barbell curls, hammer curls, concentration curls

Day 4 - Delts and triceps - Lateral raises, shoulder press, shrugs. Skullcrusher, CGBP, pressdown

Day 5 - Hams and calves - Leg curls, SLDL, hypers. Calves same as day 1

2 days rest.

Is gonna hurt.

Bring. It. On.

[Beklet]

Right, I'll get the crappy excuses out of the way first. I've gone from training back on day 4 to trainig it on day 1, therefore I trained back 2 days ago - so not really expecting loads from this session.
Have also eaten too many carbs not enough protein, so was dozing off by the time I got to the gym.

No matter. Observations - from not doing deads for weeks, added to minimal recovery time, my grip is what let me down today, not my strength - particularly on deads. Hopefully this will pick up over the coming weeks (must buy chalk)

12 days to payday. Protein required in a big way - may have to drink lots of protein shakes lol.

Soon I will look proper chav, innit. PMSL

On to the workout.....

Warm up - 5 mins cardio and a half ar5ed set of low rows (40kg x 15) and deads (60kg x8)

Set 1 - Cable rows 47kg x15/Deads 80kg x7/Pulldowns 47kg x10

Set 2 - Deads 80kg x6/Pulldowns 47kg x10/Cable rows 47kg x14

Set 3 - Pulldowns 47kg x 9/Cable rows 47kg x14/Deads 80kg x 4 (no grip!!!)

Set 4 - Calf raises 170kg x10/BW double raises x15/floor raises x20

Set 5 - BW double raises x15/Floor raises x20/Raises 170kg x 7

Set 6 - Floor raises x20/Raises 170kg x 8/BW double raises x15

5 mins cardio to stretch calves....

My callouses are growing.....lol

[Beklet]

I've been slack, not updating this, but then I've not had the internet at home for a bit, and I'll probably not have it for a few weeks yet, so bear with me!!!!

Very briefly, I finished a 6 week programme a couple of weeks ago - it was very intense and very rewarding but somewhere along the line I picked up an injury that makes chest and shoulder press, and pulldowns painful. Seems to be front delt, other times where the delt meets the bicep. Spent a week struggling through giant sets, had a week off completely. Have just done a week of not particularly intense workouts, though I got a PB.

The plan is basically what is says on the tin - no more p1ssing about, no more excuses, no more faffing, no more whining and complaining.
There will be more lifting, more cardio, and a better diet.

My goals, as ever are to grow stronger, grow muscle and not get fatter. Once I'm into a routine I have 30lbs of lard to shift.

Split as follows;

Back/calves
Chest/biceps/abs
Quads/hams
Delts/triceps/abs

Diet is simple. No refined sugar or carbs - I even bought some brown rice and wholemeal spelt pasta today, FFS
One cheat meal a week, which will probably involve said carbs

Cardio to be confirmed but apparently the gym owner has plans to buy spin bikes and run spin classes, and the pregnant PT has told me she'll put me through my paces when she gets back....and the gym is having a Fun Run in September, which I may or may not train for.......either way it will make me sweat lots. I am unfit and unpleasantly so. Cardio will be for the purpose of getting me fit not burning fat.....

Bring it ON...........

[Beklet]

Hmmm well the workout was interesting, and it finally occurred to me how I managed to injure myself. WHat a twunt, seriously I am a total numpty
Dumbbell pullovers. Not the actual pullovers, but getting the dumbbell from off the bench next to my head to above my face - I only ever lift from one side cos I can't see the other......hoiking up a 20kg plus dumbbell is going to put a strain on me isn't it? What a ****wit...seriously

Ahem. Anyway. Back to the workout.

Barbell rows
40kg x10
60kg x8
70kg 2x6

Wide grip pullups (assisted)
26kg x12
19kg x 8
12kg x4

BW narrow grip pullups x 1.5

Dumbbell pullover
20kg x12
24kg x10 (at which point I decided if I do this exercise in future I will require a spotter to get the weight up....)

Deadlifts
60kg 3x8 (yes that's rubbish. I appear to have developed the Fear of Deads )

Evil calf circuit - Calf raises 150kg x 8/ double drop calf raises on step x 15 /calf raises off floor x 20 - done 3 times without a rest......

Cardio 20 mins including 5 mins of running. I am not built to run, however i picked up a form for the 5k fun run, training starts next week, apparently, out in the park, in public. Oh dear
Even if I don't enter it's all good cardio, and I can be proper competitive if I have something to beat. Last (and first) time I did a 5k was about 6 years ago and I managed it in a feeble 34 mins - with no stopping or walking though

Ah well, tomorrow is another day, chest day in fact. I will attempt dumbbell presses, but light ones.....

Today was good. In fact I may have some cheese on toast....

[Beklet]

Good workout today - I even impressed myself. Was done in a strange order due to it being busy but it had the required effect, and it's always nice to shake things up. Was impressed I'm 10kg off my usual heaviest weights for incline bench and HS chest press so that pleased me - soon be back to full strength!

Incline bench
Bar x 15
30kg x10
40kg 2x8

Cable Flyes
5kg 2x10
7.5kg x8 (these BURNED )

HS wide grip chest press
50kg 2x10
70kg x6

Preacher curl machine
20kg x10
25kg x10
32kg x8

Hammer curls
12kg 2x8
12kg 1x8 dropset 6kg to failure (12)

30 mins cardio - including a whole 6 mins running
Will try to do 7 tomorrow.....heh heh

Am about to go home and eat some of my lovely home made wholemeal and spelt bread

[...Kennedy]

You're quite strong.

[Beklet]

Trained legs yesterday and it was spectacularly awful. I got The Fear and completely hated myself.
By the time I'd done a bit of cardio and had my protein shake, I felt a bit better but the workout went a bit like this;

Warm up
Squats
Bar only x12
Light girly weight x10
Still light warm up weight 2x8

Rubbish
Leg extension 25kg 2x15
35kg x10

Leg curl same as above

Flappy leg machines varying weights from 75 - 115kg

Steaming hissy fit

Cardio

Protein shake, reading of M&F while waiting for lift and some calming down......

Hmmmm. I know that at some point I must formulate a diet. And get some hideous fat pics of me up again so you can all point and laugh.

Speaking of which......

One of the things I do for work involves taking my kit off and pretending to be a criminal of some kind. This month, the official works rag has a double page spread about it and a HYUGE picture of me.....
(Darren I don't know if you get it but I daren't read it...)
Apparently it was supposed to come out on Monday, and I'm off next week but I had to put up with a small amount of p1ss taking this afternoon....

Anyhow, back to the gym.

Delt day.

Light warmup set of dumbbell shoulder press

Lateral raise
6kg x12
8kg x10
10kg x8

HS shoulder press
20kg x10
30kg x10
40kg 2x6 - not bad considering - would usually do 50kg on this. Still not quite full ROM but getting there...

Reverse pec deck
26kg x12
33kg x8
40kg x9

Shrugs on deadlift machine
50kg 2x12
70kg x10

Tricep pressdown
16 something x12
21 something 2x8

Reverse grip one arm pressdown
3.75kg x12
6.25kg x10

20 mins cardio including 7 mins run

Pub tonight, though I need to find a brolly. Not dressing up though - far too lazy lol

[Beklet]

Originally Posted by ...Kennedy

You're quite strong.

Thanks

I've been stronger though - need to get that back!

[Beklet]

(this is yesterday's entry)

Has been a good weekend. Went to Cambridge yesterday, met a mate for coffee (and tea), in which they put about half a pound of whipped cream on my coffee and I restrained myself and bought NOTHING in Hotel Chocolat, and only a couple of small items in Lush. And we even restrained ourselves from killing small annoying squealing child....

Last night was ropey film and Chinese night - chicken balls, ribs in Thai sauce and banana fritters - thought I'd have as much sugar as possible (oh and a couple of pints of full fat Coke....)

Today was Shed Day, in which my friend started the day with a shed, and we ended our day with a it on the allotment. Also harvested more shallots, an onion, a few carrots and a load of spuds. Although I'm not really supposed to be eating spuds, stuff I've grown myself can't possibly be bad for me so I had spuds and carrots with my chicken breast for tea and they were bloody fantastic! Can't wait till the others are a bit bigger and I can have them as jacket spuds with loads of cottage cheese and butter (on cheat night of course, lol)

Also took the alternator out of my car, as despite being brand new, its faulty and as the car's not on the road may as well do it.

And now I'm going to chill out and watch a film, or read. And I have a whole week off - yay!!!

As for training, tomorrow is back day and as my back is aching from today's exertions, it should be interesting.....