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mikeypIcon...05-02-2015 @ 21:06 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Wed 4th Feb

Bike 10 mins

Narrow grip bench press. up to 80kg x 5 x 3 sets

Dumbell bench press up to 32.5kg x 6 x 3 sets

One arm dumbell row 3 x 12 @ 42.5kg

Rope pushdowns 3 x 10 -12

Rope overhead extensions 3 x 15

Dumbell press 3 x 10 @ 15kg
mikeypIcon...05-02-2015 @ 21:10 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Lurkio said:Good stuff Mikey


Thanks mate but it's harder work with the dieting. Down to 106kg ( from 116 in November ) now Happy

I want to stabilise at 95 - 100kg by around May, and training should get better when I can increase the carbs a bit.
BillwestIcon...05-02-2015 @ 21:38 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice going with the weight loss Mike. 10kg is a LOT of weight to lose in 3 months. keep up the good work, but don't lose it too quickly.
mikeypIcon...07-02-2015 @ 09:37 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins

Beltless squats.
Bar x 10 x 3 sets
60kg x 5
100kg x 5
120kg x 5 x 5 sets

Dumbell lunges 3 x 20 @ 20kg in each hand.

Upright Rows 3 x 10 @ 35kg

Lat pulldowns 4 x 10 @ 70kg

Weighted sit ups 3 x 10 with 5kg behind head.
LurkioIcon...07-02-2015 @ 09:48 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq
mikeyp said:
Thanks mate but it's harder work with the dieting. Down to 106kg ( from 116 in November ) now Happy
I want to stabilise at 95 - 100kg by around May, and training should get better when I can increase the carbs a bit.


I know how you feel mate. I ballooned up 121k just over a year ago, then lost four stone, going down to 96k, gone back up a bit now. Mind you, I did'nt train for nearly three years at the time! Hard going now.
mikeypIcon...07-02-2015 @ 09:50 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice going with the weight loss Mike. 10kg is a LOT of weight to lose in 3 months. keep up the good work, but don't lose it too quickly.


Cheers Bill, it's definitely affecting my strength, and if I had any natural talent at powerlifting I would've stuck at my previous weight (or increased). Anyway once I start eating normally and stabilise at a lower bodyweight I will get some energy to train better.

On the positive side I feel a lot fitter, and look better although all my clothes are now baggy around the waist and arse so I need to buy some new clothes and suits for work which aint cheap !!!

I've been losing approx 1kg per week and aim to lose the next 6kg over the next 10 weeks or so and then take a view from there. I've done this all with diet so far as I haven't had time to do cardio on non training days due to work being crazy busy, and also having an 18month old son doesn't help (although I could've been out for a walk / run whilst I've written this I suppose)Grin
mikeypIcon...09-02-2015 @ 20:42 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins

Bench Press Paused, up to 5 x 3 reps @ 90kg

Incline dumbell press 5 x 8 @ 25kg

Dumbell tricep extension 4 x 10 @ 15kg

Dumbell overhead extension 4 x 12 @ 20kg

Chest press machine 3 x 15 - 20

Barbell bent over row 3 x 10 @ 70kg

Dumbell side laterals 3 x 10 @ 10kg

Plate front raises 2 x 15 with 20kg
mikeypIcon...11-02-2015 @ 19:24 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 3
170kg x 3 x 5 sets

Lat pulldowns 5 x 10 @ 75kg

Barbell curls 3 x 10 @ 30kg

Dumbell curls 3 x 10 @ 12.5kg

set of 21s with oly bar

Chest supported row machine 3 x 15

Leg raises 3 x 20
BillwestIcon...11-02-2015 @ 19:51 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Good steady lifting Mike. How did that deadlift feel? Plenty of volume sets-wise and not a bad weight. What do you reckon you could deadlift at your current bodyweight?
mikeypIcon...11-02-2015 @ 23:36 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 11.02.2015 @ 23:37 PM by mikeyp
Billwest said:Good steady lifting Mike. How did that deadlift feel? Plenty of volume sets-wise and not a bad weight. What do you reckon you could deadlift at your current bodyweight?


I'd like to say they felt easy Bill but they didn't, certainly not grinders but heavier than that weight should feel. I didn't have any lunch though so all I'd had was three eggs this morning and some nuts and a glass of milk mid afternoon, so I'm going into training feeling hungry and flat, but it is stripping the fat off. I will stick with keeping the basics as my core exercises and add the BB stuff after, so I'm not too concerned with the weakness, I think when I eat more carbs again and stabilise my bodyweight it will be easier to train heavier again.

I guess I'm training more like a bodybuilder prepping for a contest than a powerlifter at present. Max deadlift tonight probs 200 but with some carbs inside me I'd say 210 - 220 at present Eek Unhappy

I'm getting comments in the gym about how good I'm looking though ( although not from fit women unfortunately ) so it's not all negative Grin
mikeypIcon...14-02-2015 @ 22:34 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Close grip bench paused up to 80kg x 5

Dumbell bench 3 x 10 @ 25kg

fat man (getting thinner):-) pull ups 3 x 10

Dumbell chest supported rows 3 x 10 @ 30kg

One arm dumbell press 2 x 10 @ 20kg

Dumbell press 3 x 10 @ 15kg

Upright rows 3 x 10 @ 30kg

Tricep pushdowns 3 x 10 @ 40kg

Rope overhead extensions 4 x 15
mikeypIcon...18-02-2015 @ 19:46 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Monday 16th Feb

Front squats 90kg x 3 x 5 sets.

Straight leg deadlifts standing on 25kg plates up to 140kg x 5

Various BB stuff.

Swim Tues morning 30 mins continuous ( approx. 1600 metres)

Wed 18th Feb
Bike 10 mins

Bench press to foam roller 5 x 3 reps @ 100kg

Incline dumbbell press 3 x 5 @ 30kg

Skull crushers 30kg x 10, 35kg x 10, 40kg x 6, 40kg x 6

Tricep dumbbell overhead extension 20kg x 10, 22,5 kg x 10, 25kg x 12

Chest press machine 3 x 10 - 12

One arm dumbbell row @ 32.5kg 15 x right arm, 15 x left arm x 3 sets continuous swapping arms without rest.

Fat man pullups 3 x 10

Dumbell side laterals 3 x 10 @ 10kg

Swam for the first time in years on Sunday, and again on Tuesday morning. Swimming again tomorrow morning as I can get in the pool for 6.30am. Sticking to 30mins continuous including some drills for technique etc.

I did a few 100m reps on Sunday, not balls out just faster than my continuous pace, and did them in 1min 40 secs with 20 secs recovery just to see where I am speed wise ( about 20 secs off when I used to compete in triathlons but I expected that with years off swimming), so I guess conservatively that I'm swimming approx. 1600m + in the 30 mins ( as this included some slower drill type work to get my technique back). I'll try to count the lengths tomorrow. I will stick with 2 - 3 x per week swimming at a steady / easy pace for a few weeks then introduce some intervals when my shoulders get conditioned and I regain some fitness.
mikeypIcon...09-03-2015 @ 19:22 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Still alive & training.

Weight now down to 104kg (from 117 last November) and still using squat (or front squat ), bench press and deadlift as the base of my training (weights 3 x per week), but using higher reps ( 8 - 10 ) and doing more BB stuff at higher reps, loads of rowing, tricep and shoulder work etc.

Worked up to an easyish 160kg x 5 on deads tonight then did some sets of 10 @ 140kg then rows, ab work, leg press, hamstring work.

Also swimming 3 x per week ( continuous for 30 mins front crawl, and will introduce some intervals in the next couple of weeks).

Not logging my workouts at present because I'm focussing on maintaining strength and losing fat, so not much to report, and also crazy busy at work. Will check in occasionally until I'm at my goal weight.
BillwestIcon...09-03-2015 @ 19:45 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice to hear your still training Mike. You've already gone down a weight class. Only 4kg to go if 100 is your aim, and you must be starting to feel a lot fitter than you were. Keep up the good work
mikeypIcon...10-03-2015 @ 19:23 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice to hear your still training Mike. You've already gone down a weight class. Only 4kg to go if 100 is your aim, and you must be starting to feel a lot fitter than you were. Keep up the good work


Cheers Bill,

Would be good to get down to 95kg and take a view from there. Certainly feel a lot fitter, and the swim speed and fitness is coming back😎
Luckily I kept some clothes from before I moved up in weight so it's saving me from needing to buy new stuff😊 I want to drop the reps again though when I hit my goal weight.

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