Wednesday, May 12, 2010
A long time no see
Wow. Can't even remember having this blog but here it is anyway. Now I'm 43. Got to keep up the fitness push. Achieved so much more so far but letting it slip by drinking too much.
Goals for today:
Lots of writing - will be more specific on this once I get AAS sorted.
Zero alcohol - for today and tonight.
One training session.
Friday, June 09, 2006
Several Workouts
Can't remember everything but here goes:
Today (Friday) - Lower Body - Home
Single leg squats
Did each leg for 5 reps and switched. kept going till done about 6 sets each side and reached fatigue. Did 2 sets of this. Quite good.
Calf Raises on stairs. As above but only 1 set.
Thursday 8 June 2006
UPPER BODY - LA FITNESS
High incline DB Press
32kg x 9,8,6,6
Floor Press DB
32kg x 9 x 2 sets
D-Bar Pulldowns
90kg x 6-8? reps x 2 sets
Straight Bar Reverse Grip Pulldowns
90kg x 6-8 reps x 2 sets
Triceps Pushdowns
45kg x 6-8 reps x 3 or 4 sets
Last Sunday - Somerset
Light RE workout Upper Body
Did various press ups and fat man pullups on playground aparatus. Nice little workout.
Today (Friday) - Lower Body - Home
Single leg squats
Did each leg for 5 reps and switched. kept going till done about 6 sets each side and reached fatigue. Did 2 sets of this. Quite good.
Calf Raises on stairs. As above but only 1 set.
Thursday 8 June 2006
UPPER BODY - LA FITNESS
High incline DB Press
32kg x 9,8,6,6
Floor Press DB
32kg x 9 x 2 sets
D-Bar Pulldowns
90kg x 6-8? reps x 2 sets
Straight Bar Reverse Grip Pulldowns
90kg x 6-8 reps x 2 sets
Triceps Pushdowns
45kg x 6-8 reps x 3 or 4 sets
Last Sunday - Somerset
Light RE workout Upper Body
Did various press ups and fat man pullups on playground aparatus. Nice little workout.
Tuesday, May 30, 2006
Pressing Max Effort - Bodyshapers
Flat DB Bench Press
Worked up over 4-5 sets to
90lb x 5,5,4,4,2 (last set nackered!)
55lb x 10 (straight after last set of 90kg)
High Incline DB Press
70lb x 5
65lb x 8,7,7
Triceps Pushdowns Cable
One from stack x 10,9,8
Laying DB Tricep Extensions
30lb x 8,6,6
Good workout, even though I felt a bit zombified this morning. Felt good to lift the 90lb DBs. Felt relatively lighter than I expected. Hopefully will not be too far off from lifting the 100lbs.
Worked up over 4-5 sets to
90lb x 5,5,4,4,2 (last set nackered!)
55lb x 10 (straight after last set of 90kg)
High Incline DB Press
70lb x 5
65lb x 8,7,7
Triceps Pushdowns Cable
One from stack x 10,9,8
Laying DB Tricep Extensions
30lb x 8,6,6
Good workout, even though I felt a bit zombified this morning. Felt good to lift the 90lb DBs. Felt relatively lighter than I expected. Hopefully will not be too far off from lifting the 100lbs.
Monday, May 29, 2006
Back, Biceps, Forearms - HOME
One Arm DB Upright Rows
12kg x 20 x 3 sets
Band Face Pulls (Seated)
Medium Tension x 15 x 3 sets
Band Seated Rows
High Tension x 10 x 3 sets - very hard!
Concentration Curls
12kg x 8 x 3 sets - very slow reps
DB Wrist Curls
12kg x 12-15 x 3 sets
Notes:
Nice little workout that won't impede tomorrows Max Effort Pressing. First time using the bands on those exercises above and felt very hard but good.
12kg x 20 x 3 sets
Band Face Pulls (Seated)
Medium Tension x 15 x 3 sets
Band Seated Rows
High Tension x 10 x 3 sets - very hard!
Concentration Curls
12kg x 8 x 3 sets - very slow reps
DB Wrist Curls
12kg x 12-15 x 3 sets
Notes:
Nice little workout that won't impede tomorrows Max Effort Pressing. First time using the bands on those exercises above and felt very hard but good.
Tuesday, May 23, 2006
Upper Body RE - LA Fitness
Flat DB Press
32kg x 12 x 1
Someone took the bench away! So did....
DB Floor Press
32kg x 15,9 reps
Supersetted with
D-Bar Pulldowns
100kg (stack) x 6,6,6,5
DB Tricep ext on bench
14kg x 6ish x 3 sets
Low Incline DB Press
32kg x 10ish x 2 sets
Hammer Curls
26kg x 5 x 3 or 4 sets
Lateral Rasies DBs
12kg x 12 x 3/4 sets
Rotator Cuff work on cable machine.
Notes:
Kept things low incline, since last workout did high incline work. Not a Max Effort session by any means but a fairly heavy RE upper body workout. Flet very strong in the DB floor press, but not as strong as I'd thought I would be in the flat DB Bench Press. But I was holding the DBs very close with palms facing.
32kg x 12 x 1
Someone took the bench away! So did....
DB Floor Press
32kg x 15,9 reps
Supersetted with
D-Bar Pulldowns
100kg (stack) x 6,6,6,5
DB Tricep ext on bench
14kg x 6ish x 3 sets
Low Incline DB Press
32kg x 10ish x 2 sets
Hammer Curls
26kg x 5 x 3 or 4 sets
Lateral Rasies DBs
12kg x 12 x 3/4 sets
Rotator Cuff work on cable machine.
Notes:
Kept things low incline, since last workout did high incline work. Not a Max Effort session by any means but a fairly heavy RE upper body workout. Flet very strong in the DB floor press, but not as strong as I'd thought I would be in the flat DB Bench Press. But I was holding the DBs very close with palms facing.
Monday, May 22, 2006
TOTAL BODY - THURSDAY 18 MAY
LA Fitness
High Incline DB Press
32kg x 6-8 x 4 sets
Leg Press
12 plates 240kg x 8-15 x 4 sets
DB Floor Press
32kg x 8ish reps x 3 sets
Tate Presses
14(?)kg x 6-7 reps x 3 sets
Hammer Curls
20kg x 6 x 3 sets
1 Arm Rope Pushdowns
(?)kg x 10 x 3 sets
Good workout. Did legs too without any problems. Will stick to this system generally as it saves time and keeps the volume on various exercises to a sensible level. Got a little shoulder pain though still, so will take it easy on the high inclines. Maybe do them once every couple of weeks.
High Incline DB Press
32kg x 6-8 x 4 sets
Leg Press
12 plates 240kg x 8-15 x 4 sets
DB Floor Press
32kg x 8ish reps x 3 sets
Tate Presses
14(?)kg x 6-7 reps x 3 sets
Hammer Curls
20kg x 6 x 3 sets
1 Arm Rope Pushdowns
(?)kg x 10 x 3 sets
Good workout. Did legs too without any problems. Will stick to this system generally as it saves time and keeps the volume on various exercises to a sensible level. Got a little shoulder pain though still, so will take it easy on the high inclines. Maybe do them once every couple of weeks.
Wednesday, May 17, 2006
2 Workouts MON 15 May / TUE 16 May 2006
MONDAY 15 MAY 2006
Ant Delts / Triceps / Abs - Home
High Incline DB Press
DB x 30 x 4 sets
Lying DB Triceps Ext
DB x 10 x 5 sets
Various Ab exercises
TUESDAY 16 MAY 2006
Back / Biceps / Forearms - LA Fitness
Front Grip Pulldowns
Stack (100kg) x 6, 8
Rev Grip Pulldowns
Stack (100kg) x 6, 6
One Arm DB Rows
32kg x 20ish RP x 2sets
Hammer Curls
22kg x 6-8 reps x 4 sets
Notes:
Stupid Workouts ! Chest is really sore from the back workout and went too high on shoulder workout. Just shows me that its best to stick to the Upper Body workout and no other splitting of the bodyparts. On the back workout, I was pretty much gone after the pulldowns and felt the DB rows were a waste of time. SO best to choose the one exercises each week and keep rotating them. Sod bodybuilding splits. They might work if you're on steroids, but I'll leave that to those idiots. Also, I ache too much in the lats, which shows I probably overtrained.
Ant Delts / Triceps / Abs - Home
High Incline DB Press
DB x 30 x 4 sets
Lying DB Triceps Ext
DB x 10 x 5 sets
Various Ab exercises
TUESDAY 16 MAY 2006
Back / Biceps / Forearms - LA Fitness
Front Grip Pulldowns
Stack (100kg) x 6, 8
Rev Grip Pulldowns
Stack (100kg) x 6, 6
One Arm DB Rows
32kg x 20ish RP x 2sets
Hammer Curls
22kg x 6-8 reps x 4 sets
Notes:
Stupid Workouts ! Chest is really sore from the back workout and went too high on shoulder workout. Just shows me that its best to stick to the Upper Body workout and no other splitting of the bodyparts. On the back workout, I was pretty much gone after the pulldowns and felt the DB rows were a waste of time. SO best to choose the one exercises each week and keep rotating them. Sod bodybuilding splits. They might work if you're on steroids, but I'll leave that to those idiots. Also, I ache too much in the lats, which shows I probably overtrained.
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