A Stronger Version of me - Oh to be Fit at mid 40’s

[daawhitty]

Program Period - Start Week 20 – Reassess Week 32 - 9th May 2016
Okay so I did Fierce 5 for a few months Aug to Oct 2015 – But I never really hit the gym consistently due to other commitments. Three young kiddies..
Now I’ve settled into a new gym close to my place of work I’m aiming to hit consistently a solid 3 sessions a week. I hope to become a true student of weight training and fitness. And to build a better, faster, stronger, leaner, more supple version of me. Which should set me up for the rest of my adult life.

Background: For the past few weeks I’ve been debating switching programs. I briefly did the Viking workout which I really enjoyed but I just couldn’t fit in the program in the available time. Then I looked at Stronglifts 5 x 5 but the lack of variety and daily squats isn’t for me right now and why I discounted it the first time around.

Yes I also considered GSLP – I’ve read the book and I’m v.interested in the reset protocols and progression. So whilst the weight is light I’m going to AMRAP most of my compound lifts for as long as possible to see if I can get some Rep PR’s.

Also I will be doing warmups > worksets for a while too whilst I’m under my last max 5 reps. To keep my body accustomed to heavy weights. Ala 5/3/1.

I will be mostly working out Mon,Wed & Fri at lunch time - Or at night if no alternative.

Current Weight 173lb / 19% BF – I started at 210lbs Jan 2015 - Weight loss goal to Cut down to 160lb / 12% BF
Tracking Calories at 1,900 a day via My Fitness Pal
Protein 40% - 160g – Carbs 40% - 160g – Fat 20% 40g

Big 4 stats:
Current: Squat 65kg x 5 to hit 80kg x 5
Current: Dead 125kg x 1 to hit 120kg x 5
Current: Bench 52.5kg x 5 to hit 70kg
Current: OHP 30kg x 5 to hit 45kg x 5

Date: 17/2/16 – Wednesday

Session 1 – Week 1
Weight – 173lbs – 78.5kg
Time 12:10pm – 1pm
Mood – Up for It
Warm Up 3 minutes 4% incline @ 5.5 on treadmill
Shoulder Dislocations, Body Squats, Hip Rotations, Neck Rotations, Band Pulls.

Flat Bench Press
I’ve reset 80% to work up to my current 5 REP Max and beyond.

Warm ups
Bar x 10
30kg x 5
45kg x 3
50kg x 1 (good bar speed)

Work Sets
42.5kg x 5 x 3 – Last Set AMRAP (managed 13 – the last one slowed down so I called it a day)

Good progress on bar path and position under the bar, I’ve positioned myself more with my eyes directly under the bar. I’m lifting my head on the negative and pulling the bar to just below my nipples. Then pushing back strongly.

High Bar Back Squat
I’ve reset 80% to work up to my current 5 REP Max and beyond.

Warm ups

Bar x 10
30kg x 5
40kg x 3
50kg x 3
60kg x 1 (nice and easy - actually paused a while before driving up)

Work Sets
50kg x 5 x 3 – Last Set AMRAP (managed 8 then form looked like it was about to break down)
Worked on back tightness and glute activation out of the hole. Driving my shoulders back upwards.
All reps on my work set were much cleaner than last session. Really enjoyed this work set.

Calf Raise

Was meant to work these in-between my Squats but I forgot, and then ran out of time.
Goal is to actually do these on the Leg Press Machine for sets of 30 @ 80kgs

Rear Delt Flys
Worked these in between sets on my squats.
2.5kg Dumbbells, Bent over 90degrees with flexed knees. Neutral head, working on isolating rear delts and not using any momentum

Work Sets
5kg x 10 x 3 (realized this set was too easy so changed to 3kg dumbells, much better. Will stay with these for the next few weeks as per the program)

Pendlay Rows
I’ve reset 80% to work up to my current 5 REP Max and beyond.

Warm ups
Bar x 10 (BOR)
30kg x 5
45kg x 3
40kg x 1
50kg x 5 (just felt like doing it)

Work Sets
40kg x 8 x 3 (realized this was the wrong weight I should be doing 35 as I could only hit 5’s with fast reps) I will reset to 35kg next time so I can hit 8 with proper explosive form – and work up to 12’s before increasing

Tricep Isolation
Skullcrusher
10kg bar – Slow negs and hold at end of movement.
2 sets of 8 – 12.

Okay, so there was no 20kg bar available. So I changed and it was a good change.
So I used the 10kg and hit 2 sets of solid 15’s – will change to 15kg bar next time.

Time Worked Out: 12:10pm to 1pm
Fitbit Calories Burnt: 200, avg bpm 88.

Great Start to the week, looking forward to Friday and DeadLifts..

[daawhitty]

Date: 17/2/16 – Wednesday
Session 2 - Week 1
Have been a bit under the weather for a few days and was considering missing this, but no I decided to MTFU and get into the gym.

Weight – 173lbs – 78.5kg
Time 12:10pm – 1pm
Mood – Flat, but much better afterwards
Warm Up 5 minutes 4% incline @ 5.5 on treadmill
Hangs and Negative Pulls.. Freestanding Squats.

Standing Military Press

I’ve not really trained this lift properly so I’m just going to start at 20’s and ride it as far as I can..

Warm ups
10kg x 10
15kg x 10

Work Sets
20kg x 5 x 3

My overhead position needs a lot of work. Yes my mobility in this position is very week. I will work in some stretches to try and improve on it. Hopefully training the overhead press will also help improve my mobility. I can see me having slow progress on this lift.

Conventional Deadlift
I’ve reset 80% to work up to my current 5 REP Max and beyond.
Also I never really trained this lift properly, started way to low so previously I was no where near a reset. Did test my 1RM and hit 2 plates – so my goal is to hit 100kgs for 5 reps…

Warm ups
40kg x 10
I find warming up with small plates on the dl difficult as the plates are too low to the ground. Will make sure to warm up at 60kg next time.


Work Sets
60kg x 5 x 3 – Last Set AMRAP (managed 10 then form looked like it was about to break down)
Was pleased with these, will up to 70 kgs next week

Seated Leg Curl

Again never really trained these properly as I saw them as just an accy lift. I will work on progressing the weight – but keeping the reps nice and clean and stopping when I start to activate too much body English.

Work Sets
40kg x 12 x 3 – Was good, slow reps making sure to keep the plates from hitting at the end. Will move onto the next plate for the next session.

Wide Grip Lat Pulldown
Strength has gone down on this one, or my new gym has heavier plates..!
Will set at 39kgs and progress weight after I hit 12 reps with good form.

Work Sets
39kg x 10 x 3 Felt good, but these are definitely much harder at my new gym. Repeat the same weight and aim for 12 clean reps next time.

Bicept Curls & Abwork Superset

Curls
10kgs x 10 - slow controlled reps
15kgs x 10 - slow controlled reps
Work Sets
20kg x 10 x 12 - All reps okay, will up to 22.5kg next time.

Ab Work
Tried kneeling cable crunch. Did 2 sets of 12 @ 35kg. I like these, will keep on them a while.

Warm Down
Finished with a bit of foam rolling and stretching.

Time Worked Out: 12:10pm to 1pm
Fitbit Calories Burned: 301, avg bpm 97

Great end to the week, looking forward to next week.

[daawhitty]

Date: 21/2/16 –Sunday
Cardio Session
Was feeling good when I awoke at 7am - so set off for a jog.

Weight – 173lbs – 78.5kg
Time 9am – 9:30am
Mood – up for it

Outdoor Run around Home

Walked for 30 seconds then eased into my jog, monitored my pace to settle at 10 minute miles.
Completed 3 miles without any stops, felt great..
135 avg bpm – 362 cals
Notes:
Left calf started to tighten up at the end and was stiff for most of the day.
Foam rolled it at night and was feeling much better..

Really enjoyed my breakfast afterwards.
Greek Yoghurt and Granola 320 cal 13P 33C 16F

[daawhitty]

Date: 17/2/16 – Wednesday

Session 3 – Week 2
Weight – 172lbs – 78kg
Time 12:10pm – 1pm
Mood – Up for It
Warm Up 3 minutes 90rpm on bike
Body Squats, Hip Rotations, Neck Rotations

Woke up to a much improved calf, decided to go on the bike instead of treadmill..

Flat Bench Press

Warm ups
Bar x 10
30kg x 5
40kg x 5
Work Sets
45kg x 5 x 3 – Last Set AMRAP (managed 10 – the last one slowed down so I called it a day)

Strugged to find a good position today for both hands and body today. Just couldn't get tight. Last set was by far the best of the bunch.
Felt much stronger.

High Bar Back Squat

Warm ups
Free standing Squat x 20
Bar x 10
30kg x 5
40kg x 5
Work Sets
55kg x 5 x 3 – Last Set AMRAP (managed 8 then form looked like it was about to break down)
All good sets, again I think an improvment even from the last session.

Rear Delt Flys

Worked these in between sets on my squats.
3kg Dumbbells - 3 sets of 10.
Good, no form breakdown.

Calf Raise
2 sets of 60kg on the Leg Press x 30
Wasn't any issues. And it even elleviated my stiff calf.

Pendlay Rows

Warm ups
Bar x 10 (BOR)
30kg x 5

Work Sets
37.5 x 8 x 3 - These are not easy when you are not using full size plates. My new gym doesn't have 10kg bumpers.

Tricep Isolation
Used the pushdowns today as I was pushed for time.

1 set of 15 @ 40kg
1 set of 10 @ 45kg.

Time Worked Out: 12:10pm to 1pm
Fitbit Calories Burnt: 286, avg bpm 99.

Great Start to the week

[daawhitty]

Date: 24/2/16 – Wednesday

Session 4 – Week 2
Weight – 171lbs – 77.5kg
Time 12:10pm – 1pm
Mood – Up for It
Warm Up 5 minutes - 4% incline
Dead Hang - 1 Strict Chin up

Barbell Overhead Press

Warm ups
Skipped
Work Sets
22.5kg x 5 x 3
No problems – engaged core to push these as fast as I could.
Will increase to 25kg next week

Conventional Deadlift

Warm ups
Skipped
Work Sets
70kg x 5 x 3 – Last Set AMRAP - 10
(Stupidly forgot my core tightness and rounded my back putting the barbell down)
Will increase to 75kg next week
Seated Leg Curl

Warm ups
Skipped
Work Sets
45kg x 8 x 3 - Kept strict form, so these were hard. Didn't rush each set, I made every rep count.
I'm starting to like these.
Keep at 45kg until I hit 12 reps x 3
Wide Grip Lat PullDown
Warm ups
2 x 3 Dead Hang Chin Ups
Work Sets
45kg x 8 x 3.
Weight increase from last session was 6kg. So this felt heavy.
Keept at the same weight until I hit 12 reps x 3.
Bicep Curls and AB Work Superset

Work Sets
22.5kg x 10 x 2 - Barbell Curl
These felt harder than they should. Must have been all the chins I did today.
However, it shouldn't be a problem to increase next week.

Cable Crunch
45kg x 15 x 2 - I probably did much more reps as I was in the groove.
I'm starting to like these. Check out this link as its a good instruction.
https://www.youtube.com/watch?v=2fbujeH3F0E

Time Worked Out: 12:10pm to 12:50pm
Fitbit Calories Burnt: 216, avg bpm 86.

Easy workout..

[daawhitty]

Date: 26/2/16 – Friday

Session 5 – Week 2
Weight – 172lbs – 78kg
Time 08:05am – 08:45am
Mood – Up for It
Warm Up 3 minutes 90rpm on bike
Warm Up 5 minutes 6% incline @ 6 on treadmill
Body Squats, Hip Rotations, Neck Rotations

Felt a bit tired on the drive into the gym. Had a Protein Shake USN Diet Fuel Ultra Lean 110g, 400cal
P50, C34, F5

Flat Bench Press

Warm ups
Bar x 20
30kg x 5
40kg x 3
50kg x 3

Work Sets
45kg x 5 x 3 – Last Set AMRAP (managed 10 – the last one slowed down so I called it a day)

Better arch position and bar path much improved. These felt as light as my warm ups. Improved from last time.

High Bar Back Squat

Warm ups
Free standing Squat x 20
Bar x 10
40kg x 5
50kg x 3
60kg x 3

Work Sets
55kg x 5 x 3 – Good control, much tighter. More focus. I kept good abdominal pressure throughout each rep. I didn't rush any rep. Felt flushed afterwards. Loved them.
Rear Delt Flys

Worked these in between sets on my squats.
Work Sets
3kg Dumbbells - 3 x 10. Good, no form breakdown.

Calf Raise

Work Sets
70kg x 2 x 30. Again I did these on the Leg Press. Wasn't any issues.

ISO Rows

Switched out from Pendlay Row as there was no bar available.

Work Sets

50kg x 12 x 3 – These felt good. I kept elbows flared and I focused on working through my upperback.
Pulled an easy 3 sets of 12 will increase to 55kg next time.

Tricep Pushdown
Worked these in-between the Rows.
45kg x 10 x 2 – Good got 2 more reps this time

Time Worked Out: 40 minutes
Fitbit Calories Burnt: 251, avg bpm 93. Heart rate down from last Session A

Great End to the week. Can't wait to be back at the gym on Monday.

Next time...

Squat 60kg
Bench Press 47.5kg
Laterall Raise 4kg
Machine ISO Row 55kg
Calf Press 80kg
Tricep Pushdown 45kg

[daawhitty]

So this afternoon, as the weather was so pleasant I did a brisk 30 min walk today as Cals were over 1,800.
1 3/4 miles 73 avg BPM - 262 cals burned

[daawhitty]

Date: 29/2/16 – Monday

Session 5 – Week 3
Weight – 171lbs – 77.5kg
Time 12:10pm – 1pm
Mood – Up for It
Warm Up 5 minutes - 6% incline - 6.5
Dead Hang - 2 Strict Chin up

Barbell Overhead Press

Warm ups
Bar x 10
Work Sets
25kg x 5 x 3
Increased 2.5kg this week - again no problems – these felt very comfortable. Could definitely manged at least 5 more

Conventional Deadlift

Warm ups
60kg x 5 - Good speed off the floor. Worked on keeping my head and spine neutral.
Work Sets
75kg x 5 x 3 – Last Set AMRAP - 7. Was starting to loose count..
Increased by 5kg this week.
Seated Leg Curl

Warm ups
Skipped
Work Sets
45kg x 10 x 3 - These are hard at the moment.
I will keep at 45kg until I hit 12 reps as an extra 5kg will be a big ask just now.

Wide Grip Lat PullDown
Warm ups
Skipped
Work Sets
45kg x 10 x 3.
Again I struggled this week on this exercise. I will make sure I watch my rest periods, to see if it helps me complete the sets with more energy.
I will keep at 45kg until I hit 12 reps.

Bicep Curls and AB Work Superset

Work Sets
22.5kg x 10 x 2 - Barbell Curl
Increased reps to 12 this week. Felt like I could easily get 2 or 3 more.
Will increase to 25kg next week if Friday's session is just as good.

Cable Crunch
50kg x 25 x 2 - Again increased the weight and rep range on this.
Really enjoyed these, also added 15 crunches as a finisher.

Time Worked Out: 12:10pm to 12:50pm
Fitbit Calories Burnt: 187, avg bpm 79.

[Anonymiscous]

in for progress pictures.

[daawhitty]

Date: 3/3/16 – Wednesday

Session 7 – Week 3
Weight – 172lbs – 78kg (Put 1lb on this week)
Time 08:05am – 08:45am
Mood – Up for It
Warm Up 5 minutes 6% incline @ 5.5 on treadmill
Body Squats, Hip Rotations, Neck Rotations, Arm Swings.

Had a Protein Shake USN Diet Fuel Ultra Lean 55g, 200cal, 1/2 before workout.
Seemed to do the trick, I had lots of energy for today's session.
P25, C17, F2.5

Flat Bench Press

Warm ups
Bar x 20
30kg x 5
40kg x 3

Work Sets
50kg x 5 x 3 – Last Set AMRAP (managed 8 – the last one slowed down so I called it a day)

Increased 5kg from last session as I hit an easy 10 last time. Will increase to 52.5kg next week.
Good arch again and solid, I feel like I'm starting to groove these..

High Bar Back Squat

Warm ups
Free standing Squat x 20
Bar x 10
40kg x 5
50kg x 3

Work Sets
60kg x 5 x 3 – Awful today. I just didn't feel flexible enough today. My hips were so tight. But in better news the weight felt easy.

Rear Delt Flys

Worked these in between sets on my squats.
Work Sets
4kg Dumbbells - 3 x 10. Its funny how 1kg makes a difference on these, these were hard..

Calf Raise

Work Sets
80kg x 2 x 20. On the leg press, increased 10kg from last time. Much better weight, was challenged.

ISO Rows

Warm ups
30kg x 10

Work Sets

55kg x 10 x 3 – Increased 5kg this time. Only the last set of 10 was a struggle, will increase to 60kg next time.

Tricep Pushdown
Worked these in-between the Rows.
45kg x 15 x 1 – Hit 15 so switched up to 50kgs
50kg x 10 x 1 - Much tougher, will keep at this weight for a week or two

Time Worked Out: 40 minutes
Fitbit Calories Burnt: 251, avg bpm 93. Heart rate down from last Session A

Don't like only squatting and pressing once a week, much prefer the other rotation were I'm doing it twice a week.

Next time...

Squat 65kg
Bench Press 52.5kg
Laterall Raise 4kg
Machine ISO Row 60kg
Calf Press 80kg
Tricep Pushdown 50kg

[daawhitty]

Date: 04/03/16 – Friday

Session 8 – Week 3
Weight – 171lbs – 77.5kg
Time 12:10pm – 1pm
Mood – Up for It
Warm Up 5 minutes - 6% incline - 6 mph
Shoulder Rotations. Latch Stretch

Conventional Deadlift

Warm ups
65kg x 5 - Good speed off the floor. Felt light.
Work Sets
75kg x 5 x 3 – Last Set AMRAP - 10. Had at least 2 more in me.

Barbell Overhead Press

Warm ups
Skipped
Work Sets
25kg x 5 x 3
Hit 2 sets for 10 reps & last set with 30s rest only managed 8. Fatige set in.

Leg Curl

Work Sets
41kg x 10 x 3 - Changed the weight down to get better form.

Wide Grip Lat PullDown
Warm ups
Skipped
Work Sets
45kg x 10 x 3.
Hit 10 reps with much better form.

Bicep Curls and AB Work Superset

Work Sets
25kg x 10 x 2 - EZ Curl
No barbell available so I increased the weight to 25kg a session early. Felt tough, but enjoyable.

Cable Crunch
50kg x 25 x 2 - Nice.

Time Worked Out: 12:10pm to 12:50pm
Fitbit Calories Burnt: 335, avg bpm 105.

Harder than Monday thats for sure..
Next week:

Dead Lift 80kg
OHP 27kg
Leg Curl 39kg
Lat Pull 45kg
Curl 25kg
Cable Crunch 55kg x 25

[daawhitty]

Date: 7/3/16 – Monday
Session 9 – Week 4
Weight – 170lbs – 778kg (Lost 2lb this week)
Time 12:15pm – 12:50pm
Quiet weekend, mostly spent shopping.. Kept good track of my calorie intake and so managed a 2lb weight loss.
Mood – Up for It
Warm Up 4 minutes bike. Resistance 6-10
Body Squats, Hip Rotations.

Flat Bench Press

Warm ups
Bar x 10
30kg x 10
40kg x 5

Work Sets
PR 52.5kg x 5 x 3 – Last Set AMRAP (managed 8 – the last one slowed down so I called it a day)

Good bar speed throughout each set, really enjoying these right now..

High Bar Back Squat

Warm ups
Free standing Squat x 20
Bar x 10
Bar x 5
40kg x 5
55kg x 3

Work Sets
PR 65kg x 5 x 3 – My current 5 rep max - Form was good for first two sets. Set three I had to correct a slight forward tilt at rep 3, rep 4 and 5 went up good.
Was blowing very hard.. Felt good to hit my PR. You have to convince yourself you can do it..

Rear Delt Flys
Worked these in between sets on my bench.
Work Sets
4kg Dumbbells - 3 x 10 reps. Good, really felt these..

Calf Raise
Worked them inbetween my squats.
Work Sets
80kg x 2 x 20 reps.
I did these again on the leg press, and hit my calves hard.
Forgot to up the weight, will increase to 85kg next time.

ISO Rows

Work Sets
60kg x 3 x 10 reps – Increased 5kg. Good, still could manage more weight but will wait another week as the increase is 5kg.

Tricep Pushdown
Worked these in-between the Rows.
45kg x 2 x 10 reps - Hard..

Time Worked Out: 45 minutes
Fitbit Calories Burnt: 211, avg bpm 81. Heart rate down from last Session A again.

Looking forward to Friday's session and nailing 65kg again so next week will be a weight and rep PR>

Week 5 - Weights
Squat 70kg PR.
Bench Press 55kg PR
Laterall Raise 4kg
Machine ISO Row 60kg - 12 reps
Calf Press 85kg - PR
Tricep Pushdown 50kg - 12 reps

[daawhitty]

Date: 09/03/16 – Wednesday

Session 10 – Week 4
Weight – 171lbs – 77.5kg
Time 12:15pm – 1pm
Mood – Up for It
Warm Up 5 minutes - 6.5% incline - 5.5 mph
Shoulder Rotations. Latch Stretch. Free Standing Squat. Dead Hangs

3 Chin ups

Barbell Overhead Press

Warm ups
20kg x 10
22.5kg x 5
Work Sets
30kg x 5 x 3 RPE 7
Last Set AMRAP for 8 before bar slowed down RPE 7.5
Changed stance to left foot forward. Felt great.
I'm amazed at how much stronger I am at these; I remember just starting out I couldn't do 5 reps with the bar.
Now I feel very confident with these and enjoy them. Glad I subbed them in over Incline Bench.

Conventional Deadlift

Warm ups
40kg x 5 - Fast. Very light
60kg x 5 - Felt light.
Work Sets
80kg x 5 x 3 RPE 7.5 – Good Speed. But felt a little lower back fatigue after Set 3 so didn't AMRAP.

Leg Curl
Work Sets
36kg x 10 x 3 - Again changed the weight down - Form far better. Able to control through full range of motion.
RPE 7.5

Wide Grip Lat PullDown
Work Sets
39kg x 10 x 3
RPE 7.5
Again, haven't been happy with my form on these so reset and will work back up. Full range of motion, better breathing.
Able to control each rep.


Bicep Curls and AB Work Superset

Work Sets
22.55kg x 12 x 2 - Barbell RPE 7.5
Arms felt too fatigued so set them up at 22.5kg - good weight - two sets of 12.

Cable Crunch
55kg x 20 x 2 RPE 7.5- Increased weight again and will start up from 20.

Plank - Stretched my abs a bit further with 1 minute hold. Solid no shaking.


Time Worked Out: 12:10pm to 12:50pm
Fitbit Calories Burnt: 366, avg bpm 108.

Great, session. I'm really pumped about my OHP lift..
Looking forward to Squats on Friday and moving forward on all lifts..

Week 5 - Weights
Deadlift 85kg PR
OHP 32.kg PR
Lat Pull 39kg RESET
Leg Curl 36kg RESET
Barbell Curl 25kg
Cable Crunch 55kg

[daawhitty]

Date: 11/3/16 – Friday

Session 11 – Week 4
Weight – 170lbs – 78kg
Time 12:15pm – 1:00pm
Mood – Up for It
Warm Up 4 minutes bike. Resistance 6-10
Body Squats, Hip Rotations.

Summary

Squats were hard again, but I’ve just realized that I’m trying to PR on just 300 calories.
I will rectify this error and so make sure that I have at least double that next session.

Bench PR.. 2 weeks from 1 plate.

High Bar Back Squat

Warm ups
Free standing Squat x 20
Bar x 10
Bar x 5
50kg x 5
60kg x 3

Work Sets
PR 65kg x 5 x 3 – RPE 8 down form last workout.
Managed to film my work set. I'm getting good depth, with form breakdown occuring at rep 4 and 5. Will work on better bracing and keeping my chest up more.

Flat Bench Press

Warm ups
Bar x 10
30kg x 10
42.5kg x 5 RPE 8

Work Sets
PR 55.5kg x 5 x 3 – set of 5 PR which is great. Next week 57.5kg can't wait so only 2 more weeks to 1 proper plate.

Rear Delt Flys
Worked these in between sets on my bench.
Work Sets
4kg Dumbbells - 3 x 10 reps. RPE 7

Calf Raise
Worked them inbetween my squats.
Work Sets
85kg x 2 x 20 reps. RPE 7.5
Increased the weight on these, finally I'm getting challenged on a work set. Will keep at this weight for a week or two.

ISO Rows

Work Sets
60kg x 3 x 10 reps – Hit all sets easily RPE 7.5

Tricep Pushdown
Worked these in-between the Rows.
55kg x 2 x 10 reps - RPE7.5

Time Worked Out: 45 minutes
Fitbit Calories Burnt: 295, avg bpm 94. Heart rate up from Session B


Week 5 - Weights Session A
Squat 70kg PR.
Bench Press 57.5kg PR.
Laterall Raise 4kg
Machine ISO Row 60kg - 12 reps
Calf Press 85kg - PR
Tricep Pushdown 50kg - 12 reps

[daawhitty]

65kg Squat

[daawhitty]

80kg deadlift

[daawhitty]

Date: 14/03/16 – Wednesday

Session 12 – Week 5
Weight – 169lbs – 77.5kg
Time 12:15pm – 1pm
Mood – Up for It
Warm Up 5 minutes - 6.5% incline - 5.5 mph
Shoulder Rotations. Latch Stretch. Free Standing Squat. Dead Hangs
2 Pull Ups

Barbell Overhead Press
32.5kg x 5 x 3 - Last Set 7 RPE 7.5
Conventional Deadlift
85kg x 8 x 5 - Last Set 8 RPE 7.5
Leg Curl
36kg x 10 x 3 RPE 7.5
Wide Grip Lat PullDown
39kg x 10 x 3 RPE 7.5
Bicep Curls and AB Work Superset
22.55kg x 12 x 2 - Barbell RPE 7.5
Cable Crunch
60kg x 25 x 2 RPE 7.5
Plank - Stretched my abs a bit further with 1 minute hold. Solid no shaking.

Time Worked Out: 12:10pm to 12:50pm
Fitbit Calories Burnt: 378, avg bpm 107.

Great, session. Deadlifts now feeling heavy..

[daawhitty]

Date: 16/3/16 – Wednesday

Session 13 – Week 4
Weight – 169lbs – 76.65kg
Time 12:15pm – 1:00pm
Mood – Up for It
Warm Up 3 minutes bike. Resistance 6-12
Body Squats, Hip Rotations.

Summary

Reset on squats due to form issues and it wasn't good. Too much to take in made them feel so unatural, I will reset a bit further and work harder.

Bench failed to get all 5 reps for the 1st time.

High Bar Back Squat
Warm ups
Free standing Squat x 20
Bar x 10
30kg x 5
40kg x 5
45kg x 5
Work Sets
PR 50g x 5 x 3 – RPE 6 weight was easy, just crap squats basically.
Terrible session, I just couldn't get in the groove. Weight was light but I couldn't get a good position.

Flat Bench Press
Warm ups
Bar x 10
30kg x 5
40kg x 4
50kg x 3
52.5kg x 2
55kg x 1
Work Sets
PR 57.5kg x 5 x 3 RPE 9.5 – setback, could only get 4,3,4 so will retry next week.

Rear Delt Flys
Worked these in between sets on my bench.
Work Sets
4kg Dumbbells - 3 x 10 reps. RPE 7

Calf Raise
Worked them inbetween my squats.
91kg x 2 x 20 reps. RPE 8.5
Increased the weight on these, and reps went down to 15. Good sets.

ISO Rows
68kg x 3 x 8 reps – RPE 7.5 - Increased the weight and so dropped the reps to 8. Felt tough but I had a few more reps left.

Tricep Pushdown
Worked these in-between the Rows.
55kg x 2 x 12 reps - RPE7.5 - Managed to get another 2 reps this week.

Time Worked Out: 45 minutes
Fitbit Calories Burnt: 309, avg bpm 91.

Week 6 - Weights Session - A
Squat 50kg - resetting to work on form
Bench Press 57.5kg 2nd try.
Laterall Raise 4kg
Machine ISO Row 69kg - 10 reps
Calf Press 92kg - PR
Tricep Pushdown 50kg - 12 reps

[daawhitty]

Got to share my training tonight that I had with a Uk champ power lifter. I'm so proud of myself to go in with an open mind and soak up the atmosphere and listen and watch this guy lift.

Just talking to the guy installed an inner confidence in my own ability. He helped me with my unrack and setup the right rack height and lower pins.

I've had low confidence on squats for so long .. I never felt comfortable with the movement. So anyway he watched me do a set of 6 of 60kg and said my form was ok for such a new lifter and that I just needed to lift above my own expectations.

We then added 10kg aside which was 2.5kg above my pr. I got 3 good reps. We then added another 10 and I got 1 good rep.

Next was walking out much heavier weight. We added another 10kg so that was now 100kg. I walked it out good and with the lower bars moved up I partial squatted 5 reps.

Next was another 40kg I also walked that out and that scared the life out of me. I lowered it to the bar but couldn't drive it back up.

Then we said lets shoot for 100kg for a single and bang it went up slow but it was at full depth. Like wtf.. He showed me this squat machine I did a pyramid set of 60 X 10 70 X 8 80 X 4 a great accy.

Moving onto bench I hit 60 for 3 then 65 for a single a 5kg pr. We then added a slingshot to work on form. Hit a solid 80 for 3.. Then tried 100 again but that was like so heavy but I did move it down under control for a few inches until it pinned me lol.

I'm living the slingshot it makes you feel so strong at the bottom.

He said that the way I was built with small incersions in my bicep that I was tricep dominated and that I should work my bench technique around this strength.

Last we did deads and by then I was feeling worn out but I had enough left to enjoy a 100 for a triple..

I know I'll be sore tomorrow but it will remind me that I can do it..

New targets by end 2016.

60kg OHP - 100kg bench - 140 kg squat - 160 kg dead - 100 kg front squat..

[daawhitty]

Date: 05/04/16 – Monday

Session 16 – Week 7
Weight – 166lbs – 75.29kg - 3lb loss
Time 12:15pm – 1:00pm
Mood – Up for It
Warm Up lots of Squats

Summary
Back after a mini deload and 1RM testing.

Current 1RM
Squat 100kg + 80kg
Bench 67.5kg + 47.5kg
Deadlift 110kg + 70kg
OHP 40kg + 30kg

Bench went up nicely, hit a fast 60kg x 1 on my warm up.
Squats were fun, got nice and loose with a lot of volume pre-work sets and it really helped get my knees nice and warm.

High Bar Back Squat
Warm ups
Bar x 15, 30kg x 5, 40kg x 5, 50kg x 3, 57.5kg x 2, 62.5kg x 2, 72.5kg x 1
Work Sets
PR 60g x 5 x 3 – RPE 7.5 first 3 reps very clean, last two on all sets slowed down. Will look to add in some pause squats during the warm up to get faster out of the hole.

Flat Bench Press
Warm ups
Bar x 15, 30kg x 5, 40kg x 5, 47.5kg x 3, 50kg x 3, 55kg x 2, 60kg x 1
Work Sets
52.5kg x 5 x 3 RPE 7.5 – Fast clean reps. Worked on keeping my right elbow more tucked as I've noticed it starts to flare out before lock out.

Rear Delt Flys
Worked these in between sets on my bench.
Work Sets
4kg Dumbbells - 3 x 10 reps. RPE 7

Calf Raise
Worked them inbetween my squats.
95kg x 2 x 15 reps. RPE 8.5
Good sets.

ISO Rows
68kg x 3 x 8 reps – RPE 7.5 - Kept the weight at 68kgs. Pulled these easily. Will see if I can get 3 x 10 reps next session.

Tricep Pushdown
Worked these in-between the Rows.
55kg x 2 x 15 reps - RPE7.5 - Managed to get another 2 reps this week. Will look to increase to 60 kgs next time.

Time Worked Out: 45 minutes
Fitbit Calories Burnt: 309, avg bpm 91.

Next Weeks Lifts
Squat 65kg - Current 5 rep Max
Bench Press 55kg
Laterall Raise 5kg
Machine ISO Row 69kg - 10 reps
Calf Press 95kg - 20 reps
Tricep Pushdown 60kg - 8 reps - PR

[daawhitty]

Date: 06/04/16 – Wednesday

Session 17 – Week 7
Weight – 166lbs – 75kg
Time 7:30pm – 8:45pm
Mood – A bit meh. Couldn't fit in a usual lunchtime session.
Warm Up 5 minutes - 6.5% incline - 5.5 mph
Shoulder Rotations. Latch Stretch. Free Standing Squat. Dead Hangs
2 Pull Ups

Barbell Overhead Press

35kg x 5 x 3 - RPE 9
These were way too tough, to the point I'm not going to try for 37.5kg next week.
I'm going to reset and work on motor improvmement.

Conventional Deadlift

95kg x 3 x 5 - RPE 8 – Good Speed.
Also pulled 110k for a single which is a PR for 1 REP.

Leg Curl
36kg x 10 x 3 RPE 7.5
Wide Grip Lat PullDown
50kg x 10 x 3 RPE 7.5 The other gym I use must have lighter weights as I did these sets easily.
Bicep Curls and AB Work Superset
25kg x 10 x 2 - Barbell RPE 8.5

Cable Crunch
60kg x 25 x 2 RPE 7.5
Plank - Stretched my abs a bit further with 1 minute hold. Solid no shaking.

Time Worked Out: 1 hr 15.
Fitbit Calories Burnt:

Tough session. I'm concerned how hard deads are right now. Will probably switch to Front Squat Next week as I don't want it going to far infront of my Squat work sets.

[daawhitty]

Date: 08/04/16 – Friday

Session 18 – Week 7
Weight – 166lbs – 75.29kg
Time 12:15pm – 1:00pm
Mood – Up for It
Warm Up lots of Squats.. Then more squats..

Squats shoes came today, but were too late for the gym

Summary
Good session, felt nice and solid on squats today. And motored through the accessories.

Current 1RM
Squat 100kg + 80kg
Bench 67.5kg + 47.5kg
Deadlift 110kg + 70kg
OHP 40kg + 30kg

High Bar Back Squat
Warm ups
A quicker warm up today, to see if I prefer that method. I'm not sure. I would rather do more sets at the moment to better motor patterns.
Bar x 10 35kg x 5 PAUSED, 50kg x 3 PAUSED, 70kg x 1 PAUSED
Work Sets
PR 60g x 5 x 3 – RPE 7 2 sets super clean felt very easy. Last set much tougher as I pushed out a set of 8, but could of got 10..

Flat Bench Press
Warm ups
Bar x 10, 30kg x 5 PAUSED, 45kg x 3, 60kg x 1
Work Sets
55kg x 5 x 3 RPE 9 – Hit 5 on first set then only got 3's on the other two as I didn't have a spotter and the bar wasn't going up as it should. Will try this again next session. I think with a better warm up I can get these as I've done this weight before.

Face Pulls
Tried these today.
Work Sets
25kg x 15 x 3 sets. Nice good stretch at end and start of the lift.

Calf Raise
Worked them inbetween my squats.
100kg x 2 x 15 reps. RPE 8.5
Good sets.

ISO Rows
68kg x 3 x 8 reps – RPE 7 - Kept the weight at 68kgs. Only got 8's again as I forgot to increase the Reps. Will probably look to move to barbell row soon as I'm getting bored of these.

Tricep Pushdown
Worked these in-between the Rows.
60kg x 2 x 10 reps - RPE8.5 Upped the weight on these and hit a tough 10 rep set for 2.

Time Worked Out: 45 minutes
Fitbit Calories Burnt: 309, avg bpm 91.

Next Weeks Lifts
Squat 65kg - Current 5 rep Max
Bench Press 55kg
Laterall Raise 5kg
Machine ISO Row 74kg - 8 reps
Calf Press 100kg - 15 reps
Tricep Pushdown 60kg - 8 reps

[daawhitty]

Shameless Program Switching

So my time constraints at work have meant that I needed to pair down my weight training so I've recently switched from Fierce 5 to Stronglifts 5 x 5. In better news, I think the volume and specificity of lifting the big 3 will actually help me.

Started 11/4/16

Starting weights.
Squat 30kg
Bench 30kg
Barbell Row 30kg
Overhead Press 20kg
Deadlift 50kg

Week 1.
Squat - 37.5kg
OHP - 20kg
BP - 32.5kg
Row - 32.5kg
DL- 50kg

Week 2.
Squat - 45kg
OHP - 25kg
BP - 35kg
Row - 35kg
DL- 70kg - Increased as it was just too light.

Week 3.
Squat - 52.5kg
OHP - 27.5kg
BP - 40kg
Row - 40kg
DL- 75kg.

Squatting I feel has really come on, I'm switching into a routine during each set/lift. I feel much tighter throughout the movement and I'm more aware of the lift. As such each session for me right now feels just like a warm up. But with the Stronglifts progression, it will soon become v.hard/very soon..

Goals by end of week 12.

Squat: 100kg
Bench: 70kg
Row: 60kg
Deadlift:120kg
OHP: 50kg

[ItsTiME35]

Shameless Program Switching

So my time constraints at work have meant that I needed to pair down my weight training so I've recently switched from Fierce 5 to Stronglifts 5 x 5. In better news, I think the volume and specificity of lifting the big 3 will actually help me.

Started 11/4/16

Starting weights.
Squat 30kg
Bench 30kg
Barbell Row 30kg
Overhead Press 20kg
Deadlift 50kg

Week 1.
Squat - 37.5kg
OHP - 20kg
BP - 32.5kg
Row - 32.5kg
DL- 50kg

Week 2.
Squat - 45kg
OHP - 25kg
BP - 35kg
Row - 35kg
DL- 70kg - Increased as it was just too light.

Week 3.
Squat - 52.5kg
OHP - 27.5kg
BP - 40kg
Row - 40kg
DL- 75kg.

Squatting I feel has really come on, I'm switching into a routine during each set/lift. I feel much tighter throughout the movement and I'm more aware of the lift. As such each session for me right now feels just like a warm up. But with the Stronglifts progression, it will soon become v.hard/very soon..

Goals by end of week 12.

Squat: 100kg
Bench: 70kg
Row: 60kg
Deadlift:120kg
OHP: 50kg

going well my man... cant wait to follow the progress

[daawhitty]

Date: 16/05/16 – Monday

Session 15 – Week 6
Weight – 166lbs – 75kg
Time =12:00pm – 1:10pm
Mood – Great to be back in the gym.

Highlights
Hit a 5 x 5 PR on Squats - Really getting good stretch reflex at the bottom and feel a long way from a reset at the moment.
No longer cutting, I'm trying to find my maintenance over the next two weeks, then look to add 250 cals a day at a time. Aiming for 1/2lb to 1lb weight gain a week.. Hopefully I can get this figured out and make some muscle gains for the next 6/8 months..

Barbell - Hybrid Back Squat
67.5kg x 5 x 5 - All reps nice and clean. Although I'm having to increase rest time to 3 minutes after set 3. But that's fine for now.

Barbell - Flat Bench Press
50kg x 5 x 5 - Fast reps on these, still a couple of sessions before these will be at my limit.

Barbell - Pendlay Row
47.5kg x 5 x 5 - These are not great at the moment, but they are in the program. Until you can use full size plates it makes this a difficult lift for me as my legs are already goosed after squats. I can get the 3 sets in explosively but then I start to get some fatigue creeping in.

EZ Bar - Skull Crusher/Rip Style
20kg x 10 x 2 - Nice and easy.

Progression - Week 6
Squat - 30kg to 67.5kg + 37.5kg
Bench Press - 30kg to 50kg + 20kg
Pendlay Row - 30kg to 47.5k + 17.5kg
Overhead Press - 20kg to 35kg + 15kg
Deadlift - 50kg to 90kg + 40kg

[daawhitty]

going well my man... cant wait to follow the progress

Thanks for popping by - I appreciate the shout out.

[ItsTiME35]

Date: 16/05/16 – Monday

Session 15 – Week 6
Weight – 166lbs – 75kg
Time =12:00pm – 1:10pm
Mood – Great to be back in the gym.

Highlights
Hit a 5 x 5 PR on Squats - Really getting good stretch reflex at the bottom and feel a long way from a reset at the moment.
No longer cutting, I'm trying to find my maintenance over the next two weeks, then look to add 250 cals a day at a time. Aiming for 1/2lb to 1lb weight gain a week.. Hopefully I can get this figured out and make some muscle gains for the next 6/8 months..

Barbell - Hybrid Back Squat
67.5kg x 5 x 5 - All reps nice and clean. Although I'm having to increase rest time to 3 minutes after set 3. But that's fine for now.

Barbell - Flat Bench Press
50kg x 5 x 5 - Fast reps on these, still a couple of sessions before these will be at my limit.

Barbell - Pendlay Row
47.5kg x 5 x 5 - These are not great at the moment, but they are in the program. Until you can use full size plates it makes this a difficult lift for me as my legs are already goosed after squats. I can get the 3 sets in explosively but then I start to get some fatigue creeping in.

EZ Bar - Skull Crusher/Rip Style
20kg x 10 x 2 - Nice and easy.

Progression - Week 6
Squat - 30kg to 67.5kg + 37.5kg
Bench Press - 30kg to 50kg + 20kg
Pendlay Row - 30kg to 47.5k + 17.5kg
Overhead Press - 20kg to 35kg + 15kg
Deadlift - 50kg to 90kg + 40kg

looking good man.. nice numbers

[daawhitty]

looking good man.. nice numbers

Thanks matey..!
Yes, I'm looking forward to squatting above body-weight in the next few sessions.
Also, I will look to add back in some chins, planks and push ups on off days too.

[ItsTiME35]

Thanks matey..!
Yes, I'm looking forward to squatting above body-weight in the next few sessions.
Also, I will look to add back in some chins, planks and push ups on off days too.

yeah BW squats are a lovely milestone to hit

[daawhitty]

Date: 18/05/16 – Wednesday

Session 16 – Week 6
Weight – 170lbs – 77.5kg Nice little increase..
Time =12:00pm – 1:10pm
Mood – Amazing. Its good to being setting PR's again.

Highlights
Hit another 5 x 5 PR on Squats - Nice fast reps. The middle sets are always the hardest. But once you get the 4th done, you know its going to be other v.soon.
Put on 2lb since Saturday. Probably just my water weight back in, so we will see on Saturday as that's my usual weigh in day.

Barbell - Hybrid Back Squat
70kg x 5 x 5 - REP PR - RPE 8.5 - All reps nice and clean.

Barbell - Overhead Press
37.5kg x 5 x 5 - REP PR - RPE 9 - Again fast reps on these but RPE did go up

Barbell - Deadlift
Warmed up with 5 x 60 then 5 x 80.
95kg x 5 - REP PR - RPE 8.5 - Really worked on getting a nice flat back and getting a good position. Held the last rep for 5 seconds, still using double overhand. I was pretty red in the face after this set. But I got them without grinding them up. Made up.

Barbell- Curl - RPE 8
27.5kg x 8 x 2 - Pushed the rest to 30 seconds. Usual nice pump afterwards. [b]

Progression - Week 6
Squat - 30kg to 70kg + 40kg
Bench Press - 30kg to 50kg + 20kg
Pendlay Row - 30kg to 47.5k + 17.5kg
Overhead Press - 20kg to 37.5kg + 17.5kg
Deadlift - 50kg to 95kg + 42.5kg