After posting up my review of Dave's VIF I figured why not start an on-going work out log here to monitor progress through my new routine; the Power Muscle Burn.
So what is the Power Muscle Burn? Well, it works by recruiting all the muscle fibres by working in different ranges of hypertrophy (the increase in tissue due to the enlargement of component cells). If you want to fully understand the science behind training within different hypertrophy ranges, you need to consider the types of hypertrophy; myofibril and sarcoplasmic. You can find a great article here which explains everything.
I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.
My motivation? Look no further than here
I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.
My motivation? Look no further than here
Key
+5kg / -3reps / No change - How much more/less weight or how many more/less reps than the previous week.
102.5kg - Goal made / goal information
+5kg / -3reps / No change - How much more/less weight or how many more/less reps than the previous week.
102.5kg - Goal made / goal information
P - Power (Heavy weight, low rep)
M - Muscle (Medium weight, medium rep)
M - Muscle (Medium weight, medium rep)
B - Burn (light weight, high rep)
Notes
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar.
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar.
iii) Squats, Deadlifts & Bench Press are all done using an olympic bar with weight included.
Christmas Goals (set Mid-November, at least 4 sets of 3 reps)
1) Bench 70kg (60kg 27th Nov, 62.5kg 5th Dec, 65kg 13th Dec, 65kg 23rd Dec)
2) Squat 85kg (85kg 21st Nov, 90kg 29th Nov, 95kg 7th Dec, 100kg 18th Dec)
3) Deadlift 100kg (102.5kg 25th Nov, 102.5kg 3rd Dec, 105kg 11th Dec, 110kg 21st Dec)
Christmas Goals (set Mid-November, at least 4 sets of 3 reps)
1) Bench 70kg (60kg 27th Nov, 62.5kg 5th Dec, 65kg 13th Dec, 65kg 23rd Dec)
2) Squat 85kg (85kg 21st Nov, 90kg 29th Nov, 95kg 7th Dec, 100kg 18th Dec)
3) Deadlift 100kg (102.5kg 25th Nov, 102.5kg 3rd Dec, 105kg 11th Dec, 110kg 21st Dec)
Week 1
Day 1: Chest & Biceps (20/11/2010)
P | Bench Press: 4 sets of 3 reps @ 60kg/132lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs
M |Dumbbell Bench Press: 3 sets of 6 reps @ 20kg/44lbs (each hand)
B | Dumbbell Flys: 1 set of 40 reps @ 5kg/11lbs (each hand)
P | Pinwheel Curls: 2 sets of 5 reps @ 12.5kg/28lbs
M | Standing Barbell Curl: 3 sets of 6 reps @ 20kg/44lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs
Day 2: Quads & Hamstrings (21/11/2010)
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs
M | Leg Press: 3 sets of 6 reps @ 113kg/250lbs
B | Leg Press: 1 set of 40 reps @ 32kg/70lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 80k/176lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs
B | Leg Curl: 1 set of 40 reps @ 18kg/40lbs
Day 3: Shoulders & Triceps (23/11/2010)
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs
B | Dumbbell Lateral Raise: 1 set of 40 reps @ 5kg/11lbs, 1 set of 20 reps @ 2.5kg/6lbs (each hand)
P | Closegrip Bench Press: 2 sets of 5 reps @ 45kg/100lbs
M | Seated French Press: 2 sets of 8 reps @ 10kg/22lbs
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20k/44lbs
B | Cable Tricep Extension: 1 set of 40 reps @ 4 (don't know what the increments are?)
Day 4: Back, Cavles & Abs (25/11/2010)
P | Deadlift: 4 sets of 3 reps @ 102.5kg/226lbs
M | Barbell Rows: 3 sets of 6 reps @ 52.5kg/116lbs
M | Lateral Pull Down: 3 sets of 6 reps @ 51kg/112.5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 15kg/33lbs
M | Seated Calf Raise: 2 sets of 12 reps @ 30kg/66lbs (each leg)
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 45kg/100lbs
Ab Workout
Week 2
P | Bench Press: 4 sets of 4 reps @ 60kg/132lbs +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg
M |Dumbbell Bench Press: 3 sets of 8 reps @ 20kg/44lbs (each hand) +6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 5kg/11lbs (each hand) +40 reps
P | Pinwheel Curls: 3 sets of 6 reps @ 15kg/33lbs (each hand) +2.5kg +8reps
M | Standing Barbell Curl: 3 sets of 8 reps @ 20kg/44lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs
Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs
Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.
Day 2: Quads & Hamstrings (29/11/2010)
P | Squat: 4 sets of 5 reps @ 90kg/198lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg
P | Squat: 4 sets of 5 reps @ 90kg/198lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs +10lbs
B | Leg Press: 2 sets of 40 reps @ 41kg/90lbs +20lbs +40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 85kg/187lbs +5kg
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg -6reps
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg -6reps
B | Leg Curl: 1 set of 40 reps @ 23kg/50lbs +10lbs
Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.
Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.
Day 3: Shoulders & Triceps (30/11/2010)
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg +2.5kg +40reps
P | Closegrip Bench Press: 2 sets of 5 @ 50kg +5kg
M | Seated French Press: 2 sets of 8 @ 12.5kg +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20kg No change
B | Cable Tricep Extension: 1 set of 40 reps @ 5 +1
Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think.
Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs +4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.
Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)
Day 1: Chest & Biceps (05/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs
Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time.
Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.
Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve.
Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal - probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions!
Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs +2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!
Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)
Day 1: Chest & Biceps (13/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs
Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.
Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!
Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).
Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)
Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs +5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.
Day 1: Chest & Biceps (23/12/2010)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms - not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th.
Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think.
Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs +4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.
Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)
Week 3
Day 1: Chest & Biceps (05/12/2010)
P | Bench Press: 4 sets of 3 reps @ 62.5kg/138lbs +2.5kg -4reps
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg
M | Dumbbell Bench Press: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 6kg/13lbs +1kg
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg -6repsB | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs
Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time.
Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.
Day 2: Quads & Hamstrings (07/12/2010)
P | Squat: 4 sets of 5 reps @ 95kg/209lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
P | Squat: 4 sets of 5 reps @ 95kg/209lbs +5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs No Change
B | Leg Press: 2 sets of 40 reps @ 45kg/100lbs +10lbs -40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 87.5kg/193lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
B | Leg Curl: 1 set of 40 reps @ 25kg/55lbs +5lbsM | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve.
Day 3: Shoulders & Triceps (08/12/2010)
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg -4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg -4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg (each hand) No Change
P | Closegrip Bench Press: 2 sets of 5 reps @ 52.5kg/116lbs +2.5kg
M | Seated French Press: 2 sets of 6 reps @ 15kg/33lbs +2.5kg -6reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +6reps
B | Cable Tricep Extension: 1 set of 40 reps @ 6 +1
Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal - probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions!
Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs +2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!
Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)
Week 4
Day 1: Chest & Biceps (13/12/2010)
P | Bench Press: 2 sets of 4 reps @ 65kg, 1 set of 3 reps @ 65kg/143lbs, 1 set of 3 reps @ 62.5kg/138lbs +2.5kg for 11reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 8 reps @ 22.5kg/50lbs +6reps
B | Dumbbell Flys: 1 set of 40 reps @ 7.5kg/17lbs +1.5kg -40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 8 reps @ 22.5kg/50lbs +6repsB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs
Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.
Day 2: Quads & Hamstrings (18/12/2010)
P | Squat: 5 sets of 4 reps @ 100kg/220lbs +5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps
P | Squat: 5 sets of 4 reps @ 100kg/220lbs +5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps
M | Leg Press: 3 sets of 8 reps @ 118kg/260lbs +6reps
B | Leg Press: 2 sets of 40 reps @ 50kg/110lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 90kg/198lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs +5lbsM | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg
Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!
Day 3: Shoulders & Triceps (19/12/2010)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) +1kg
P | Closegrip Bench Press: 2 sets of 5 reps @ 55kg/121lbs +2.5kg
M | Seated French Press: 2 sets of 8 reps @ 15kg/33lbs +4reps
M | EZ Bar Skullcrushers: 3 sets of 8 reps @ 20kg/44lbs +8reps
B | Cable Tricep Extension: 1 set of 40 reps @ 7 +1
Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).
Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)
Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs +5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.
Week 5
P | Bench Press: 4 sets of 3 reps @ 65kg/143lbs +2.5kg for 3reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -2reps
B | Dumbbell Flys: 2 sets of 40 reps @ 7.5kg/17lbs +40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -8repsB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms - not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th.
Christmas Goals
Bench: Goal 70kg/154lbs | Actual 65kg/143lbs
Squat: Goal 85kg/187lbs | Actual 100kg/220lbs
Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs
Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.
2011 Goals
Click here to view my 2011 Fitness & Strength Goals
Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.
Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas?
Bench: Goal 70kg/154lbs | Actual 65kg/143lbs
Squat: Goal 85kg/187lbs | Actual 100kg/220lbs
Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs
Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.
2011 Goals
Click here to view my 2011 Fitness & Strength Goals
Day 2: Quads & Hamstrings (04/01/2011)
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs +10lbs -6reps
B | Leg Press: 1 sets of 40 reps @ 54kg/120lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 92.5kg/204lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Gym was absolutlely rammed full with New Years Resolutioners but I managed to secure my squat rack. Workout largely unaffected minus having to do Leg Curls in place of Romanian Deads Muslce Set due to not wanting to hog the olympic bar any longer! Wanted to hit 105kg squat but after 12 days out, holiday gorging and the flu I figured I'd microload today with 2.5kg. Also, doing the 102.5kg, I think I might of failed on 105kg - and that's not something you want to do when there's a hot girl watching you squat! Yeah! I saw you! Felt great to be back in there again and enjoyed a solid workout for the first one of 2011.
Day 3: Shoulders & Triceps (06/01/2011)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) No Change
P | Closegrip Bench Press: 2 sets of 4 reps @ 57.5kg/126lbs +2.5kg -2reps
M | Seated French Press: 2 sets of 8 reps @ 17.5kg/39lbs +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 22.5kg/49lbs +2.5kg -4reps
B | Cable Tricep Extension: 1 set of 40 reps @ 8 +1
Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.
Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs +5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!
09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.
Day 1: Chest & Biceps (11/01/2011)
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.
Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs +5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!
09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.
Week 6
Day 1: Chest & Biceps (11/01/2011)
P | Bench Press: 5 sets of 3 reps @ 65kg/143lbs + 1 more assisted +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 5 reps @ 25kg/55lbs See notes -1rep
B | Dumbbell Flys: 1 sets of 40 reps @ 7kg/15lbs -0.5kg -40reps
P | Pinwheel Curls: 2 sets of 4 reps @ 17.5kg/38lbs +2.5kg -2reps
M | Cable Curl: 3 sets of 8 reps @ 9 See notesB | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.
Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas?
Day 2: Quads & Hamstrings (13/01/2011)
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs +2.5kg
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs No Change
B | Leg Press: 1 sets of 40 reps @ 56kg/125lbs +5lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 95kg/209lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.
As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead.
Workout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.
15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.
Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs
Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.
Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.
As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead.
Day 3: Shoulders & Triceps (14/01/2011)
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) See Notes
P | Closegrip Bench Press: 1x3, 1x4, 1x3 @ 57.5kg/126lbs +2reps
M | Seated French Press: 2 sets of 10 reps @ 17.5kg/39lbs +4reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs +4reps -2.5kg
B | Cable Tricep Extension: 1 set of 40 reps @ 8 No ChangeWorkout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.
15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.
Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs
Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.
