Pullinbig's thread in the training forum has inspired my lazy arse to start a log.
I've just had about a week off due to my left AC giving me hell, but its feeling better so i am gonna hit it up tomorrow.
I'm 6 foot, about 245
my goals are to try and compete in an amateur PL comp next year and to drop some fat
After having a bit of time off, it was real hard to motivate myself to get my arse to the gym this morning. I almost piked it, but now that I've been I feel ****ing awesome.
I'll include my warmups in these first few posts so you can get an idea of how I am training, and maybe help me fine tune it!
the weights were in kg's, but I've swapped em over for all you seppo's, that's why there are some odd figures there
I was 241.5 on the scales after my morning piss
walk on treadmill for 5 mins
abs-100 or so crunches
lower back- a few arches and extensions
barbell row
bar x 10
88 x 6
132 x 5
176 x 5
220 x 5
242 x 5
242 x 5
chins 22 reps ( took me 5 sets to get there)
deadlifts
bar x 5
132 x 5
176 x3
220 x 3
264 x 3
308 x3
352 x 3
396 x 3
407 x 1
418 x 1
seated incline DB curls
38.5 x 6
49.5 x 5
55 x 5
looking at that, I think I may have done to many warm up sets, I was only expecting to get to 396 as a max today since i was feeling lazy, but it came up so easily, I just kept going
alright, I'm back in the swing of things, in the gym by 5.15
am weight was 238.7
today was bench day, I thought i would take it easy due to the AC injury and just stick to dumbell presses
10 min on treadmill
flat bench db press
44 x 12
55x8
66x5
77x5
88x5
99x8
110x6
121x9 unfortunately thats as high as the db go in my gym
incline db press
88 x 12
99 x 12
dips
3 sets of 12 ( bodyweight only)
flyes
49.5x12
55x12
I am not sure what these are called, maybe rack lockouts
220 x 5
264x5 ( needed spot on last 2)
220 x5
triceps pushdown with rope 3 sets ( 2 x 12, 1 set of matrix)
wanted to work more triceps than chest. my partner needs help up the top end too, he is good of the chest , but his tri's are pissweak ( his word's, not mine)
treadmill 20min walk
legs were still sore so I opted to try rack pulls instead of deads today. they were sweet, you could really feel them hitting the lower back
TBar
44x12
88x12
132x12
176x5
176x5
176x5
chins x 21 (over 3 sets)
had a shit night's sleep, woke up with a bit of a cold
warmed up on the treadmill, then did some light core work
DB flat bench
I did heaps less warm up sets this week
8 x 121 ( needed a spot on the last 2)
4 sets of 5 x 121
well I didn't hit my goal of 3 sets of 8,maybe cause I was a bit sick. Last week I smashed 9 reps at 121 ( for one set), but I had had the previous week off.
next week I'm going back to BB bench
incline db
12 x 99
? x 99 ( was going for 12 but failed after 7, had to rest then did 4 and failed, then 3 and 3)
3 sets of dips
4 sets of pushdowns
started doing some flyes but my shoulder started to give me grief so I called it a day.
I've got the day off, so hopefully I'll get some rest and be sweet to go for squats tomorrow
I have had a ****ing cold for two weeks or so now.I haved missed heaps of workouts but am finally starting to feel better. I have been so lethargic and had no energy at all, my poor dog has only been out a few times over the last few weeks, normally she gets walked at least once a day.
I took both dogs out for a light run this morning and felt ok. Will try the same tomorrow and then hopefully hit the weights on Wed. My weight has stayed the same but i feel weak, soft and pudgy. I can't wait to feel better.
thanks pb and bb
max benched today finished on 363 which is equal to my best. It went up without to much difficulty. Did a couple of sets of incline then some flyes.
for tri's I did some reverse grip bench
got up to 220, was ok but I didn't want to go higher as my shoulder felt a bit sore after that (it's playing up a bit now)
apart from the shoulder, I felt great, in fact I'd say I felt like I had an awesome work out
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