New Training Journal start 2009.
Users viewing topic: & 1 Guest
12345678910 ... ... 8788899091929394959697
| Billwest |  | ... | 14-10-2014 @ 22:26 |
Member 541, 4993 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice deadlifting Mike, You've not lost anything there I see. I'm sure your sniffles will clear up soon | ||
| mikeyp | | ... | 18-10-2014 @ 11:43 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 18.10.2014 @ 11:44 AM by mikeyp Bike 10 minsWarm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 3 x 3 sets Speed deadlifts. 60kg x 5 100kg x 5 120kg x 1 x 8 sets Narrow grip bench, not paused for a change. Bar x 20 40kg x 10 60kg x 5 70kg x 5 Dumbell curls 4 x 12 @ 12.5kg Couldn't get to gym last night due to work so did a quick one this morning. Still not 100% so kept it all light today. | ||
| mikeyp | | ... | 19-10-2014 @ 10:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Watt Bike 20 mins....10 mins easy then 5 mins @ 250 watts, then 5 mins easy. Treadmill 10 mins bris walk. Mini Workout. Barbell Shrugs 4 x 15 @ 80kg Tricep pushdowns x 15 superset with cable curls x 15 x 4 sets Band pullaparts 4 x 30 Went in for a quick session while junior & Mrs were in bed. First cardio in a long time. The 250 watts was pretty hard, hard to believe I used to hold near 350 watts for a 50 mile time trial on the road bike 10 years ago !! Really enjoyed this session, may make it a regular weekend routine when I can, just a low stress session with some cardio. | ||
| mikeyp | | ... | 23-10-2014 @ 19:43 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Dumbell Bench press. 12.5kg x 20 x 2 sets 20kg x 10 25kg x 10 30kg x 6 35kg x 6 37.5kg x 6 40kg x 6 30kg x 10 30kg x 8 Lat Pulldowns 5 x 6 - 12 Incline dumbbell press. 25kg x 10 x 3 sets Tricep pushdowns 4 x 10 - 15 Standing dumbbell tricep extension 3 x 12 @ 20kg Band pullaparts 3 x 30 First session of the week as work has been very busy and stuck in traffic etc. Just did what I felt like tonight as my benching is a bit stale at the moment, and decided to mix it up a bit and do a dumbbell session. Really enjoyed this for a change, used a full range of motion and got a good stretch. Felt a bit wobbly as I haven't done flat dumbbell bench in a long time. Think I'll do these more often. | ||
| mikeyp | | ... | 26-10-2014 @ 20:38 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 26.10.2014 @ 20:40 PM by mikeyp Bike 10 minsLeg Press, worked up to 2 x 6 reps. Narrow grip paused bench press. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 80kg x 5 Fat man pullups 5 x 10 Preacher curls 3 x 10 Barbell curl 3 x 10 Quick session first thing this morning. I think my quads are weak, as my squats involve quite a lot of back and hams, and the leg press highlighted this. I also had doms in my pecs after the dumbell bench and no doms in my front delts. When I barbell bench it is mainly my front delts which get sore and less so on my pecs, so I don't know if they will have much carry over, but I intend to keep them in the programme and trial them, may rotate alternate weeks with barbell bench. | ||
| mikeyp | | ... | 28-10-2014 @ 19:18 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 3 100kg x 3 x 5 sets RPE 8 Bent over row. 5 x 10 reps @ 60kg Dumbell incline press @ 25kg x 10, 10, 10, 8, 8 reps. Tricep pushdowns 3 x 10 @ 40kg Band pullaparts 3 x 30 Bench felt better tonight. Got some decent work in. I'm in Ireland with work Thurs & Fri so will try to get in Saturday morning. | ||
| mikeyp | | ... | 02-11-2014 @ 19:43 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless Deadlifts 60kg x 10 60kg x 5 100kg x 5 140kg x 5 160kg x 5 180kg x 5 Narrow grip bench press. bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 5 80kg x 5 Barbell curls 30kg x 10, 35kg x 10, 40kg x 8 x 2 sets Dumbell curls 3 x 10 @ 15kg Band pullaparts 3 x 30 I'm sure I did something else but can't remember ! Trained early this morning so just worked up to 180 on deads, felt pretty easy. | ||
| mikeyp | | ... | 04-11-2014 @ 19:41 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Dumbell Bench press. 12.5kg x 20 x 2 sets 20kg x 10 25kg x 10 30kg x 6 35kg x 6 35kg x 6 35kg x 6 One arm dumbbell rows 40kg x 10 45kg x 10 x 3 sets Lat Pulldowns 5 x 6 - 12 Incline dumbbell press. 25kg x 10 30kg x 8 32.5kg x 6 25kg x 10 Tricep pushdowns 4 x 10 - 15 Seated row 3 x 12 Standing dumbbell tricep extension 3 x 12 @ 20kg Really low on energy tonight as I only had a tin of tuna and some veg for lunch, and no 4pm snack. The focus over the next couple of months is fat loss, I'll still keep the three basics in as the base of my programme but will do more fluff stuff for a change and not get fixated on weights used. I want to do some exercises I've never done before and just mix it up a bit. I went for a run for the first time in 11 years last night ( well actually a run / walk for 25 mins ), as it's a great time saving way of burning some calories. So I will run three short sessions per week ( build up to 3 - 4 miles)plus the two weight sessions and see where I end up in January. I want to keep as much muscle as I can so will still train as heavy as I can. | ||
| Billwest | | ... | 04-11-2014 @ 19:45 |
Member 541, 4993 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Interested to see your change of course Mike. You might want to try some HIT as it seems to be good for fat loss, so I've heard anyway. Good luck with it though. | ||
| keyser_soze | | ... | 04-11-2014 @ 19:53 |
And like that... he is gone. Member 2848, 771 posts | would it be worthwile focusing more on the dieting down rather than running down the fat if you want to keep the muscle? I'm down about 14kg for the year so far and I've done it mostly through diet with some shorter conditioning, 5-10 minute kind of stuff. | ||
| mikeyp | | ... | 08-11-2014 @ 13:17 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 x 2 sets Power Cleans. 40kg x 5 x 2 sets 50kg x 5 x 2 sets 60kg x 5 x 2 sets Narrow grip bench, paused. Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Bent over row. 60kg x 15 x 3 sets Barbell curls 30kg x 10, 35kg x 10 x 2 sets Face pulls, standing ab pulldowns, side bends. Got in early this morning. A few niggles from the running but all ok when I warmed up. | ||
| mikeyp | | ... | 08-11-2014 @ 13:17 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 x 2 sets Power Cleans. 40kg x 5 x 2 sets 50kg x 5 x 2 sets 60kg x 5 x 2 sets Narrow grip bench, paused. Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Bent over row. 60kg x 15 x 3 sets Barbell curls 30kg x 10, 35kg x 10 x 2 sets Face pulls, standing ab pulldowns, side bends. Got in early this morning. A few niggles from the running but all ok when I warmed up. | ||
| mikeyp | | ... | 08-11-2014 @ 13:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | keyser_soze said:would it be worthwile focusing more on the dieting down rather than running down the fat if you want to keep the muscle? I'm down about 14kg for the year so far and I've done it mostly through diet with some shorter conditioning, 5-10 minute kind of stuff. Thanks for your advice and yep I want to do some sprints & hill reps in a few weeks but need to do some easy / steady running first to condition my body as it's so long since I last did any running. If I were to just dive into hill sprints my knees & achilles would probably explode ! I'm not rushing the break in period and it may take 6 weeks or so. I only have 30mins spare for these sessions so to progress I will do more work within the 30 min sessions. I have cut the crap out of my diet during the week, dropped the choc biscuits etc in an evening, replaced it with fruit, and I have dropped over 1kg this week, so I don't think I will need to 'diet' for a few weeks yet. | ||
| mikeyp | | ... | 08-11-2014 @ 13:34 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Interested to see your change of course Mike. You might want to try some HIT as it seems to be good for fat loss, so I've heard anyway. Good luck with it though. Cheers Bill. | ||
| mikeyp | | ... | 11-11-2014 @ 19:56 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Paused bench press. Up to some triples @ 100kg One arm dumbbell row 3 x 10 @ 50kg Incline dumbbell press. Up to 4 reps @ 35kg then 10 reps @ 30kg Lat pulldowns up to 8 reps @ 95kg then 3 x 10 @ 80kg Tricep pushdowns up to 8 reps @ 45kg then 3 x 10 @ 40kg Standing dumbbell tricep extension 3 x 20 @ 20kg. Bench felt heavy  Left knee & right hip a bit niggly after last night's run so I'll do some skipping tomorrow and run on Thurs again. | ||
12345678910 ... ... 8788899091929394959697