Goodwin Gets Serious

Sod that mate, stick with the reps, get 180 for a strong triple, 185, 190 etc. Don't worry to much about singling in the gym. Sigles test how strong you are, they don't really build strength.

It's a bit of a bummer because they only sell 5kg, 10kg and 20kg Oly plates individually. To get the 1.25's and 2.15's, and 15kg's you have to buy the Olympic Set. Or you might be able to get the fitness department at Decathlon to order some 1.25's in as a spare part for the Olympic Set. I did this on multiple occasions for customers who wanted specific increments .

Just pop on the website choose the store and give them a call. ;-)

True. I suppose the 200kg was a mental block that I really wanted to smash. I'll go from 160x 5 then 170kg x 5 , 180kg x 5 etc. Then go for one big f**king max at a comp

Nice to meet you yesterday mate.

Morning all. Great to be back on Sugden!

Back to the weights. Been volume training for the last few months and shedding the fat too, so now ready to smash it up again.
First barbell workout in over a year so kept it modest and just wanted to get some solid sets in!

Down from 17 stone to 14 stone 10ish in the last couple months, and feel much better for it!

Gym workout (everything)

Date: 01/09/12

Military press

20kg bar x 10 done
20kg bar x 10 done

40kg x 5 done
50kg x 5 done
60kg x 5 done
60kg x 5 done
50kg x 5 done


Dead lift

50kg x5 done
50kg x 5 done

70kg x 5 done
100kg x 5 done
100kg x 5 done
100kg x 5 done
70kg x 5 done


Squats

20kg bar x 10 done
20kg bar x 10 done

50kg x 5 done
60kg x 5 done
70kg x 5 done
80kg x 5 done
90kg x 5 done

Bench press

20kg bar x 10
20kg bar x 10

40kg x 5 done
50kg x 5 done
60kg x 5 done
70kg x 5 done
80kg  x 5 done

Tricep pushdown

13kg  x 5 done
20kg  x 5 done
28.5kg x 5 done
38.5kg x 5 done
48.5kg x 5 done
58.5kg x 5 done
63.5kg x 2 done
63.5kg x 2 done

Bicep curl

13kg x 5 done
20kg x 5 done
28.5kg x 5 done
38.5kg x 5 done
48.5kg x 5 done
58.5kg x 1 done
63.5kg x F

Pleased.

Date: 03/09/12

Military press

Bar x 10
Bar x 10

40kg x 5
50kg x 5
60kg x 5
60kg x 5
50kg x 5

Squats

20kg bar x 10
20kg bar x 10

60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
60kg x many (form)

Bench press

bar x 10 done
bar x 10 done

60kg x 5
70kg x 5
80kg x 5
90kg x 2 (too heavy)
60kg x 10

Tricep pushdown

28.5kg x 5
38.5kg x 5
48.5kg x 5
58.5kg x 5
63.5kg x 5
63.5kg x 3

Bicep curl

20kg x 5
28.5kg x 5
38.5kg x 5
48.5kg x 5
48.5kg x 4

Seated row per hand

20kg x 5
33.5kg x 5
43.5kg x 5 (poor form)
38.5kg x 5
33.5kg x 5

Date: 05/09/12

Deadlift

60kg x 5
60kg x 5

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

120kg x 5
130kg x 5
70kg x 10


Lat pulldown (per arm? Weird machine)

49kg x 5
63kg x 5
70kg x 2 (felt heavier than a pull up. Must be heavier. f**k knows.
63kg x 5

Bench press

Bar x 10
Bar x 10

60kg x 5
60kg x 5
70kg x 5
80kg x 5 (4 and 5 felt so heavy)
90kg x 2 (3rd helped by spotter)
60kg x 10

Tricep pushdown

28.5kg x 5
38.5kg x 5
48.5kg x 5
58.5kg x 5
58.5kg x 4

Bicep curl

38.5kg x 5
48.5kg x 5

Pleased with deadlifts.

Date: 08/09/12

Lat Pulldown (Yeah, machine I use is way heavier than it says!)

15kg x 5
15kg x 5

49kg x 5
63kg x 5
70kg x 4
63kg x 4
49kg x 5

Military Press

Bar x 10
Bar x 10

60kg x 5
60kg x 5

Push Press

60kg x 5
60kg x 5
60kg x 5
70kg x 5
80kg x 3
60kg x 5 (snappy!)

Squats (deep)

Bar x 10
Bar x 10

60kg x 5
60kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
60kg x 10



Leg Press (deep)

105kg x 5
202.5kg x 3 (too heavy)
150kg x 5
150kg x 5
150kg x 5

Tricep Pushdown

28.5kg x 5
38.5kg x 5
48.5kg x 5
58.5kg x 5
63.5kg x 2

Squats coming along nicely.

Workout on 11/09/12

Lat pulldown

30kg x 10
30kg x 10

(5x5)

70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Strict Military press

Bar x 10
Bar x 10

(5x5)

40kg x 5
50kg x 5
60kg x 5
60kg x 4
70kg x 2 (2nd rep really hard)

Push press

60kg x 5
60kg x 5

Dead lifts

60kg x 5
60kg x 5

(5x5)

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

130kg x 4 (no more. Grip gone)

Done

Workout 14/09/12

Lat pulldown

30kg x 10

70kg x 5
70kg x 5
70kg x 5
70kg x 5
80kg x 5

Military press

Bar x 10
Bar x 10

40kg x 5
50kg x 5
60kg x 5
60kg x 5 (5th rep squeezed out)
70kg x 2

Push press

60kg x 5
60kg x 5
60kg x 5
70kg x 4
80kg x F  not this time!
60kg x 5

squats

Bar x 10
Bar x 10
60kg x 5

100kg x 5
100kg x 5
100kg x 5
100kg x 5

Leg press (deep)

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5
202.5kg x 5
100kg x 5
100kg x 5

Shoulder press machine

50kg x 5
60kg x 5
70kg x 3
80kg x F
60kg x 5

Seated chest press

50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 2
80kg x 4
50kg x 5

Workout 17/09/12

Lat pulldown

30kg x 10

70kg x 5
70kg x 5
70kg x 5
80kg x 5
90kg x 5

50kg x 5

Strict Military press

Bar x 10

40kg x 5
50kg x 5
60kg x 5 (felt weak)
60kg x 5 (stronger with squeezed last rep)
70kg x 3 (3rd rep took everything and was so slow).

Push press

60kg x 5
60kg x 5
60kg x 5
70kg x 4 (nearly spooned 4th rep)
60kg x 5

Dead lifts

60kg x 5
60kg x 5

100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5 (pleased!)

100kg x 5
100kg x 5

Shoulder press machine

40kg x 5
50kg x 5
60kg x 5
70kg x 3
80 kg x 1

50kg x 8

Seated chest press

30kg x 10

80kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Tricep pushdown

28.5kg x 5
38.5kg x 5
48.5kg x 5
58.5kg x 4


Bicep curl

38.5kg x 5
48.5kg x 5
38.5kg x 5
38.5kg x 5
28.5kg x 5


Loving the lat pulldown to start off my workouts.
Great deadlifting session too! Need to get some barbell wrist wraps though. Grip not strong enough for doing reps with heavier than 140kg!

Think I've run my body into the ground a bit with my sessions and work too.
I have not included any Deload sessions, so I think my CNS has been battered quite hard!
Gonna rest couple of days. Maybe do a deload on sunday/monday!

My missus was the one to bring this up, so fair play to her!

Feel mighty better for some reason today!! Really good. Going for a sensible session
tonight. Work at 60% me thinks.

21/09/12

Treadmill!

Lat pulldown

30kg x 10

70kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

50kg x 10
30kg x 10

Strict Military press (no bouncing off shoulders after each rep)

Bar x 10

40kg x 5
50kg x 5
60kg x 5
70kg x 2
80kg x F (why even try this?)

40kg x 5
40kg x 5

Push press

40kg x 5
40kg x 5

60kg x 5
60kg x 5
60kg x 5 (more snappy from here)
60kg x 5
60kg x 5





Strict press

40kg x 5
40kg x 5

squats

Bar x 10
Bar x 10
60kg x 5

60kg x 5
100kg x 5
80kg x 5
80kg x 5
80kg x 5

40kg x 5
20kg x 5

Leg press (deep)

150kg x 5
150kg x 5
150kg x 5
170kg x 5
202.5kg x 5

50kg x 5
50kg x 5

Treadmill again. 5kmh walking for 5 minutes then warm down.

Shoulder press machine

40kg x 5
50kg x 5
60kg x 5
70kg x 2
50kg x 5

25kg x 10

Seated chest press

30kg x 10

60kg x5
60kg x 5
60kg x 5
70kg x 5
80kg x 5

40kg x 5
25kg x 5

Well I kind of ignored what I said early this morning because I felt so much better.

22/09/12

Small sesh while my daughter went to gymnastics class this morning.

Lat pulldown

30kg x 10

80kg x 5
90kg x 2
100kg x 2
110kg x 2
120kg x 2
130kg x 1 (it's a PB) lol.
100kg x 5

50kg x 5
50kg x 5
30kg x 10

Tricep push down

20kg x 5
20kg x 5
20kg x 5

48.5kg x 5
58.5kg x 5
63.5kg x 2
58.5kg x 4
38.5kg x 5

20kg x 5
20kg x 5

Dips

BW x 5
BW x 5
BW X 5
BW x 4

(Love these too)

Seated row

30kg x 10

50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3

50kg x 10
30kg x 10