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Chili
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« on: April 29, 2010, 08:07:19 AM » |
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'Spose the long haul starts here! Some Starting Statistics:Bodyweight: 154 Pounds (70 KG) Height: 6" (182.8288 CM) Update as of 18 August 2010: Bodyweight: 162 Pounds (74KG) Goals:Get to 168 Pounds (76.3636 KG) while maintaining bodyfat % Militairy Press my Bodyweight Deadlift over 2x my Bodyweight.
More Newer Goals:Dragon Flag Iron Cross One-Arm Pullup Hand stand Pushups One-arm/One-leg Pushup Planche Progressions Lever Progressions Human Flag Pistol Squat Sprint 100M in less than 12 Seconds Push Press a fully grown person overhead Press 32KG Overhead with one arm Roll Pans These might take some time, but I WILL get there! Some Boring Evil Monologue:I have been pursuing fitness hobbies for around 1.5 Years seriously now, although I have sporadically gone to the gym for a while longer than this but made very little progress. Im currently studying for a B.Eng in Mechanical Engineering which Im hoping will take me into a sound career I enjoy and perhaps lead on to further education. When I record my workouts I list it as SetsxRepsxWeight in Kilograms. ... And yes, this workout is hot and spicey for words  |
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« Last Edit: January 08, 2011, 07:55:39 AM by Chili »
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Chili
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« Reply #1 on: May 01, 2010, 03:52:35 AM » |
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Saturday 01 May 2010
Workout B Light
5 Mins Warm Up on Elliptical Trainer
3x8x60 Deadlift
1x8x40, 1x6x35, 1x10x35 Lat-Pulldowns
3x10x15 Upright Rows
3x7xBW Chest-dip
3x10x15 Tricep Pushdown
3x10x55 Calf Raise
Good Workout, Did Smith Machine Calf Raises, I think I will probably just do seated next time because it was too much of a faff.
Deadlift went well, I love Deadlifts they feel great. Latpulldown machine at my gym isnt labelled, but I assumed it was 5KG per plate as is the usual, also took me a while to adjust to a suitable level.
Tricep Pushdown was week, I used to do 40KG+ at my old gym, I think its because of the different pulley systems used.
Also, I started as If I had done A Heavy on monday just so it would fit into my routine better.
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Chili
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« Reply #2 on: May 02, 2010, 05:18:27 AM » |
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Sunday 02 May 2010
Workout A Light
5 Mins warm up on Stationary Bike
3x10x30 Front-Squat
3x10x30 Pendlay Rows
3x10x25 DB Bench Press
3x10x17.5 Incline DB Bench Press
3x10x15 Barbell Curl
1x10, 2x8 Captain's Chair Leg Raise
5 mins Jump Rope and Stretching
Workout went better than yesterday even though I have a sore throat. I was skeptical about doing front squats, was going to do Zercher Squats instead, but I did them and they felt great. Rows were pretty easy, it was more challenging to keep the half-deadlift position than actually rowing the weight. Was a bit Shaky with the DB Bench Presses though, I don't think I did full ROM on them and by the incline DB Bench presses my Triceps had pretty much had enough. Leg Raises and Barbell Curl also went well, the great thing about this workout was that I could keep the intensity up and my performance was pretty constant.
Got it done it a better time than yesterday too, which gave me some time to cool down with some stretching and jump rope.
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« Last Edit: May 02, 2010, 05:22:31 AM by Chili »
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Chili
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« Reply #3 on: May 04, 2010, 03:00:52 AM » |
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Made some changes to my routine for more balance, not sure about doing my heavy workout today though, got a bad sore throat  Depends how I feel later on I guess. |
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Chili
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« Reply #4 on: May 04, 2010, 10:08:50 AM » |
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Tuesday 04 May 2010
Workout B Heavy
5 Mins warm up on elliptical trainer
1x5x50, 1x5x55, 1x5x60, 2x65 Deadlift
2x5(knee pushup), 3x5 Push-up
1x5x5, 1x5x6, 3x5x8 Seated Row
1x5x25, 1x5x30, 3x5x40 Lat-pulldown
3x8x15 Tricep Pushdown
3x10x24 Seated Unilateral Calf Raise
This workout was pips, the weights came up easily in good controlled form, could have easily done far more weight on some of the exercises.
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« Last Edit: May 06, 2010, 09:56:00 AM by Chili »
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Chili
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« Reply #5 on: May 05, 2010, 12:58:42 PM » |
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Just came home from rugby, didnt score a try, but my passing skills have improved, and someone commented on how I was always in there faces in defence.
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Chili
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« Reply #6 on: May 05, 2010, 01:34:34 PM » |
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Think I might decrease the ammount of protein I get per day to around 125-140 and see how that effects me, this is around 20-22G of protein per meal.
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Chili
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« Reply #7 on: May 06, 2010, 09:55:38 AM » |
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Thursday 06 May 2010
Workout C Heavy
5 mins warmup on the bike
1x5x30, 1x5x35, 3x40 Zercher Squat
1x5xBW, 1x5x2.5, 1x5x5, 1x5x10, 1x5x15 Single Leg Deadlift
1x5xBW, 1x5x2.5, 3x5x5 Chest-dip
1x5x20, 1x5x25, 3x5x27.5 Military Press
1x5xBW, 1x3xBW, 1x3xBW Chin-ups (should have done DB rows, but I forgot)
3x 30s Plank's
Blergh, felt dead somewhere in between chest-dips and Military Press but I managed some good weight. Single Leg Deadlift is easy, its just hard to maintain balance, which is why I put it there to help with my balance, the weight is pretty easy though. I forgot to do DB rows, I did Chin-ups instead, does'nt matter though because I could'nt really push myself after Military press, was all flobby. Its a good job its a rest day tommorrow, because I feel my body really needs it after this one. Oh, and this workout took me over an hour, normally I manage to get it all under an hour by taking short rest periods between some of the warm-up weights.
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« Last Edit: May 09, 2010, 12:37:50 AM by Chili »
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Chili
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« Reply #8 on: May 08, 2010, 03:43:22 AM » |
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Saturday 08 May 2010
Workout D Light
3x8x45 Sumo-Style Deadlift
1x10x30, 2x8x30 Barbell Lunge
3x3 Chin-ups
1x10x15 Upright Row's
1x10x30 Barbell Bench Press
1x10x1.5 Reverse Flies
Took it very light, Sumo-style deadlifts I have never done before and I really feel it in the groin. Tried to get 55 on them, but that was too heavy so I did 45.
Lunges, oh god lunges, it hurts just thinking about them, these felt extremely intense, I hold the barbell in a Front-Squat Position and do my lunges, I can feel this working pretty much everything in my body, Shoulders, legs, core, back it was pretty light but even so it murders you, felt light headed afterwards and was chugging down air like a vacuum.
Everything else was pretty tame after the lunges, did the R-flies at home with my own dumbells.
I rushed the whole workout today too, Had to get it done in less than an hour because Im going to watch some rugby, skipped my warm-up cardio too but my heart rate was beating out of my chest the whole workout, and workouts rarely do that to me.
Good workout.
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« Last Edit: May 09, 2010, 04:50:44 AM by Chili »
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Chili
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« Reply #9 on: May 09, 2010, 04:49:41 AM » |
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Sunday 09 May 2010
Workout C Light
5 mins warmup up on jump rope with Dynamic Stretches
3x10x30 Zercher Squat
3x8x10 Single Leg Deadlift
3x8xBW Chest-dip
3x8x20 Military Press
3x8x12.5 Dumbbell Rows
3x35sxBW Plank's
3x3x10xPower Clean
3x3x10xPower Snatch
3x3x15xClean and Jerk
3x3x15xSnatch
6x3x15xOverhead Squat
Brilliant workout today, did some extremely light Olympic exercises because I felt good, It was more going through the movements to test flexibility than actual strength but I thought it made a good addition, plus it was my first time doing snatch's and Jerks.
I also tried shrugging the weight more during the Militairy press which gives it a real good burn in the shoulders, had to do push press for 1 or two though.
Single Leg deadlift, I found that it is very important to not go all the way down, but rather just take the weight down to the knee like an RDL, it makes it easier to maintain balance and kept my back in a more neutral positions.
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« Last Edit: May 10, 2010, 10:10:48 AM by Chili »
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Chili
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« Reply #10 on: May 11, 2010, 10:32:55 AM » |
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Tuesday 11 May 2010
Workout D
5 minutes warmup on stationary Bike.
1x5x10, 1x5x30, 1x5x55, 1x3x55, 1x2x50, 1x5x50 Sumo-Style Deadlift
1x5x10, 1x5x20, 1x5x30, 2x5x40 Barbell Lunge
1x5xBW, 1x4xBW, 1x4xBW, 1x3xBW, 1x4xBW Chin-ups
1x5x5, 1x5x10, 1x5x25, 2x5x22.5 Upright Row's
1x5x20, 1x5x25, 1x5x30. 2x5x40 Barbell Bench Press.
Twas alright, lost focus and didnt do reverse flies. Took around 1 hour 30 mins because I took my sister with me and showed her how to properly workout! Still got some higher numbers on some exercises.
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Chili
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« Reply #11 on: May 12, 2010, 03:37:21 AM » |
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Wow, got major DOMS in my abs after yesterdays workout, didnt even work them directly ether just supported my body. Gotta love compounds for stuff like this  |
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Chili
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« Reply #12 on: May 12, 2010, 09:57:13 AM » |
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Going to change BB Bench Press to DB Unilateral Floor Press, because I hate BB bench press its my least favourite exercise. so workout D looks like this Workout DSumo-Style Deadlift Barbell Lunge Chin-ups Upright Row's DB Unilateral Floor Press Reverse Flies From This Workout DSumo-Style Deadlift Barbell Lunge Chin-ups Upright Row's Barbell Bench Press Reverse Flies For those who don't know DB floor press looks like this
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Chili
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« Reply #13 on: May 13, 2010, 07:02:18 AM » |
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Thursday 13 May 2010
Workout A
5 min jump rope warm-up with dynamic stretches
1x5x10, 1x5x20, 1x5x30, 2x5x40 Front-Squat (cleaning the weight into position is starting to become hard, I will struggle when this gets 60+ I think)
1x5x10, 1x5x20, 1x5x30, 2x5x35 Pendlay Rows (easy)
1x5x5, 1x5x7.5, 1x5x10, 2x5x15 DB Bench Press (easy)
1x5x5, 1x5x7.5, 1x5x10, 2x5x12.5 Incline DB Bench Press (easy)
3x8x20 Barbell Curl (struggled with a few of them)
2x8x10 Bicycle (failed last set, first 2 sets were too heavy)
starting to not like this gym, found a new one near university which I will probably go to once my suscription to this gym runs dry (september-octoberish), plus the new gym I will go to has more olympic barbells, a wider range of equipment including a couple of racks.
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Chili
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« Reply #14 on: May 14, 2010, 07:36:36 AM » |
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After thinking about my workouts, Im skeptical about my deadlift form.
The Bar I use is usual very low down compared to an olympic bar and my tall stature can cause my lower back to round at the bottom portions of the lift. On top of this, I think my lower back is fairly weak and I do not activate my glute muscles correctly during the lifts, As such Im going to rethink the way I workout my legs to try and strike a balance and correct this untill my lower back is strong enough and glutes.
So Im going to change this
Workout A
Front Squats
Pendlay Rows
DB Bench Press
Incline DB Bench Press
Barbell Curl
Bicycle
Workout B
Deadlift
Push-up
Seated Row
Lat-pulldown
Tricep Pushdown
Unilateral Calf Raise
Workout C
Zercher Squat
Single Leg Deadlift
Chest-dip
Military Press
Dumbbell Rows
Plank's
Workout D
Sumo-Style Deadlift
Barbell Lunge
Chin-ups
Upright Row's
DB Unilateral Floor Press
Reverse Flies
to this
Workout A
Zercher Squats
Single-Leg Deadlift
Pendlay Rows
DB Bench Press
Incline DB Bench Press
Barbell Curl
Workout B
Glute-Ham Raises
Leg-Press
Push-up
Seated Row
Lat-pulldown
Tricep Pushdown
Workout C
Zercher Lunge
Upright Row's
Chest-dip
Dumbbell Rows
Plank
Leg Curls
Workout D
Romanian Deadlift
Military Press
Chin-up
DB Unilateral Floor Press
Captains Chair Leg Raise
Leg Extension
Will probably do some lower back/ab work and other assistance stuff during the week, say if I get bored on rest days such as
Reverse Flies
Crunches
Supermen
etc..
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« Last Edit: May 14, 2010, 01:00:51 PM by Chili »
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