Sandif Posted May 2, 2013 Report Share Posted May 2, 2013 ok... so, I'm not overly sure what I'm doing so I'll write it down and hope that some of the feedback will be helpful Starting with a bit about me... 39 YO, 173cm, 102.5k on the scales this arvo, thats down from 108 at the start of the year and 130k this time last year.Yes, I've been 'gyming' for a while and know some of the basics... I train 4-5 times a week - one of those with a PT.I'm currently at Jetts New Lynn and like it there.Diet is alright - I can't eat bread, rice, pasta or too much potato (and by can't I really do mean, can't - think rapid upchuck!) - so I eat mostly protein. I do enjoy a glass of wine or 3 in the evening, but am trying to cut back :^o Anyhow, thats enough about me... next post will be a workout entry.. in about 5 minutes time.Cheers Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 2, 2013 Author Report Share Posted May 2, 2013 Alright, now today's workout2 k walk to the gym - 17 minutes.8 minutes on 'stair climber thingee' - alternating minute forward, minute reverse, 30 secs @ 45-50 RPM, 15 @ 65-70 RPM, 15 @ 45-50 RPM 10 minutes on rower - max resistance, 30/30 splits (30 sprint, 30 relax)Supersets (I think thats what they're called) X4:leg extensions - 6 bar X 12Bodyweight walking lunge - X 4each leg (thats the distance to the next 'machine)Leg Raises - 101-2 minute rest between each setSupersets #2 X 3:Squat Deck - 30k X 10I, Y, T dumbell raise - 2kg X 4Calf raise - 30k X 12On to the mats...2 sets of:20 crunches10 leg raisesthen to finish off, 3 X 1minute of prone hold And of course, I had to get home, so that was another 2km walk... this time a bit slower though :nod: Cheers Quote Link to comment Share on other sites More sharing options...
rapz Posted May 2, 2013 Report Share Posted May 2, 2013 i would leave the cardio until after the weights. do you feel like you can put 100% into the weights once youve done the cardio? Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 2, 2013 Author Report Share Posted May 2, 2013 Yeah. I know what you're saying, but I had to do the cardio as it was my first blast this week. If I don't do it first, then I don't do it at all! Quote Link to comment Share on other sites More sharing options...
rapz Posted May 2, 2013 Report Share Posted May 2, 2013 Yeah. I know what you're saying, but I had to do the cardio as it was my first blast this week. If I don't do it first, then I don't do it at all!fair enough, once you establish a good routine and some discipline i would consider moving your cardio after your workouts so you can get the most ou of the weights.good work though keep it up :nod: Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 3, 2013 Author Report Share Posted May 3, 2013 ok... today...Feeling a bit crappy during the day - even had a nana nap this arvo for 30 minutes!2km walk to the gym to kick offmedicine ball warm up - wood chops, side to sides, throw downs, circles... 20 of each with a 6k balllat pull downs:6 bar X 157 bar X 128 bar X 89 bar X 5 (highest weight I've done ever)8 bar X 87 bar x 126 bar X 15seated rows (supported):5 bar X 156 bar X 127 bar X 88 bar X 5 (again, highest weight I've done)one arm row / shrug combo X315k X12 row / 20k X 12 shrugconcentration DB bicep curl 6k X 12 = 3 setswith side bends (10k) as 'rest'a bit of abs to finish and then a 2 k walk home... Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 4, 2013 Author Report Share Posted May 4, 2013 pissing with rain today so no walk to the gym...2 km on treadmill instead...straight into bench press....25 k X 12 to start with a barbell cos the smith machine was being used...30k X 8 X 3 sets - smith20 k X 12 X 3 sets - smithCable flyeshigh @ 4bar + drop - 3 X 12Middle @ 3 bar - 3 X 12Military press - 5k X 12 X 3 sets (my shoulders are pretty weak)then on to the mats for 3 sets of:15 med ball sit ups (5kg)15 russian twists (5 kg)15 crunches10 leg raisesand then home... for a glass of sav... it is Saturday after all :shock: Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 5, 2013 Author Report Share Posted May 5, 2013 Managed to dodge the rain and get my 2km walk to the gym....Straight to the weights....Lat pull down 'combo'wide grip, narrow reverse grip, standing push down...5 bar X 156 bar X 157 bar X 128 bar X 109 bar X 8Supported row5 bar X 156 bar X 127 bar X 108 bar X 8Tricep pushdown5 bar X 156 bar X 157 bar X 12One arm row15kg X 1517.5 kg X 12 X 3Barbell bicep curl15 bar X 12 X 3DB Concentration Bicep Curl7kg X 12 X 32 km walk home....Scales are not my friend today.... 104 kg! I have my suspicions as to why, but I will keep them to myself for now... Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 6, 2013 Author Report Share Posted May 6, 2013 Swimming today. First time in the pool for MANY years so just did 1 km mixed stroke. Felt good and will be doing it every Monday for a few months as my oldest has water polo training at west wave... Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 8, 2013 Author Report Share Posted May 8, 2013 Day off yesterday!!Pissing with rain so drove today. Warm up 10 minutes bike then 10 minutes rowing (2500 m)Shoulder press 4 bar x4 sets of 12DBraise 4kg x 12 alternate shoulder height / full raiseMed ball throw downs 6 kg. left centre right centre x20Army walk x 12 with 10 sec prone x 2Machine flyes 7 bar x 12 x 3Lat combo - wide grip x10 narrow reverse grip x 10 both @ 7 bar with shoulder push down @3 bar x10 x 4 Leg curl 7 bar x12 x 4Leg extension 5 bar x 12 x 4Btw this was a PT session. Training with Keepa!! Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 9, 2013 Author Report Share Posted May 9, 2013 Legs day. Yahoo my favorite.... Not!No rain so walk to the gym 2kmStraight on to combo of:Leg extension @ 8 bar x 12Walking lunges x8 Hanging leg raises x 124 sets of theseThen I checked out the weights area and all the " posers" were there doing their thang so I grabbed the 25 kg barbell (cos the posers were using the lighter ones) and did 4 sets of bench press 'combo' 7 wide grip 7 mid grip 7 close grip... Huh? Where'd the posers go?? LolOn to the squat rack. 30 kg squat calf raise combo x12 x2sets then raise to 40 kg and repeatLeg curl (8 bar x 12) with I YT x 6 - 4 setsFinish with 4 min prone hold15 left side15 centre 15 right side 15 centre x 42 km walk home. Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 12, 2013 Author Report Share Posted May 12, 2013 Day off yesterday. Worked at the blues game at ep so got my exercise tossing boxes of beer to reload fridges!Started with a 2 km walk to the gymSmith machine bench press. 30 kg on the bar. 3 sets of 8Standing DB shoulder press 7 kg. 3 sets of 10DB shrugs 9kg. 3 sets of 10High cable xovers. 6 bar. 3 sets of 8DB raise shoulder/ overhead. 5 kg. 3 sets of 8Cable Tri push down. 8 bar. 3 sets of 8 Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 14, 2013 Author Report Share Posted May 14, 2013 Ok, so last night was in a bad mood with the someone so a pretty slack workout 2 km run/walk to gymLat pulldown - 8 bar 3 X 10Supported row - 8 bar 3X 10Bicep curls 8kg DB 3 X 10One arm row 17.5kg DB 3 X 10Lat Pulldown 8 bar 3 X 102 km walk homeToday, was in a better mood (but had to workout in the morning as on evening shift at work...)2km walk to gym10 minute on Xtrainer - 30 sec easy, 30 sec sprint, 30 sec easy - then reverse direction...4 X Full body 20 kg BB superset:12 X Stiff leg deadlift12 X bent over row12 X bicep curl12 X upright row12 X push press15 X squatFinish with 3 X 1minute prone hold... then a 2km walk home.And then a 12hour shift on my feet!! Quote Link to comment Share on other sites More sharing options...
Cameron_R Posted May 17, 2013 Report Share Posted May 17, 2013 Ok, so last night was in a bad mood with the someone so a pretty slack workout Use the bad mood mate!I find myself working out like a mad man when I'm piss with something at work, or annoyed in anyway.Use the emotion and go hard! Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted May 17, 2013 Report Share Posted May 17, 2013 ^ This. :nod: Some of the best workouts come from a shitty mood! Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 18, 2013 Author Report Share Posted May 18, 2013 thanks guys.... you're probably right!trainer session on Thursday morning - the ba@*(%$d has discovered the stairs at New Lynn train station....so, hill runs to start and then down to the train station - I think I managed 17 times in 10 minutes... there's 40 steps and 2 landings....finished off with some lats and pull ups...Friday night was a mixed session....bench press smith machine 30kg on the bar 4 X 8shoulder press 7kg DB 4 X 85 kg db front raise 4 X 10 each side 9kg DB shrugs 4 X 8Side bends with a 10k plate 4 X 10Abs to finish...Of course both of these sessions had the walk to and from the gym (2km)... Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 18, 2013 Author Report Share Posted May 18, 2013 And today's workout. 2 km walkMachine flyes 10 bar 4x8Lat pull downs 8 bar. 4x8IYT half raises 4 kg DB 4 x 8Cable tri press. 9 bar 4 x 8DB curl 8 kg 4x83 x1 min prone hold2 km walk homeWent to the NABBA comps for a look. Scary but interesting. Maybe in a year or 5 Quote Link to comment Share on other sites More sharing options...
Kalidane Posted May 18, 2013 Report Share Posted May 18, 2013 Yeah. I know what you're saying, but I had to do the cardio as it was my first blast this week. If I don't do it first, then I don't do it at all!fair enough, once you establish a good routine and some discipline i would consider moving your cardio after your workouts so you can get the most ou of the weights.good work though keep it up :nod:Would doing the cardio on non-training days be an option? If it's working for you as-is that's cool.What is your goal at the gym? You mention a good amount of weight loss in recent times - are you still working on losing fat? I assume your trainer is aware of your goal and has developed a programme to suit. Just wondering as your sessions seem to be focussed on fitness and a little cardio.I find compound lifts feel good and have results (including burning more calories while you sleep which might be desirable). Free weight training your largest muscle groups will simply get more done than machine-training single muscles. IMHO. Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 19, 2013 Author Report Share Posted May 19, 2013 ^Thanks for the replyNon training days tend to be "I'm too farken busy to do anything" days! I might manage a quick walk round the block...Would like to keep losing body fat (and need to) but am more focused now on the physical changes. The scales don't move much but the clothes are still stretching in the wash and I have to keep buying smaller!My trainer is awesome but he is not " well versed" in building so I tend to rely on him for my cardio and to check my form rather than workouts. I also find trainers tend to give me stuff that I hate and never do ( yeah I know what you're gonna say!)So, now I'm pushing a little harder and trying to lift heavier ... But still with proper form... Today's sesh:Squat press 25 kg bb 3 x 8Squat deck 50 kg on the machine 3x8Stiff leg deadlifts 40 kg bb 4 x 8 ( this is too light but 40 is the heaviest bb in my gym) mixed with 9 kg DB standing shoulder press 3 x 10Leg extensions at 9.5 bar 4 x 8 mixed with cable pushdown at 3 bar 4 x 10Leg curls 12 bar 4 x 8Seated calf raises 40 kg bb 4 x 12Would have done the calf raises on the squat deck but pretty boy decided to do some half arse squats there so had to improvise. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 19, 2013 Report Share Posted May 19, 2013 Nice job starting a journal, it will inspire you to look back and see how far you've come :clap:Stairs are not fun, eh!Ignore the scales...the tape measure is your new BFF as you build dense lean muscle, the measurements go down while the scale stays the same. But you're already finding that out too Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 20, 2013 Author Report Share Posted May 20, 2013 Day off today. Oldest son had waterpolo training at westwave so I went swimming instead. Managed 1500 m mixture of kick and stroke free and fly... Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 22, 2013 Author Report Share Posted May 22, 2013 2 km walk to gym5 min on the rower. Level 10 1200 metresBent over row. 30 k bb 3 x 1240 k bb 2 x 8Standing DB shoulder press9 kg 4 x 15Lying tricep extension15 k bb 4 x 12Hammer curls5 kg DB 4 x 15Isolation bicep curls5 kg DB 4 x 20Bench press30 kg bb 3 x 1540 kg bb 2 x 122 km walk home. Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 23, 2013 Author Report Share Posted May 23, 2013 Legs day. Yahoo!! :shock: 2 k walk to gymDeadlifts 25 k bar x 1530 k bar x 1240 k bar x 10 x 3Leg press 11 plate x 1512 plate x 1213 plate x 10 x 3Single leg press w calf3 plate x154 plate x 12 x 4(Above two are mixed sets)Lunges w 8 kg DB 4 x 12Shrugs w 8 kg DB3 x 12With side bends 10 kg plate3 x 12Prone hold combo ( left centre right centre) 15 sec each. 3 sets of 1 minute2 km walk home. Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 26, 2013 Author Report Share Posted May 26, 2013 2 k walk to gymMachine flyes6 plate 3 x157 plate 1 x 128 plate 1 x129 plate 3x8Lat pull down6 plate 2 x157 plate 2 x128 plate 2 x 8DB one arm row12.5 kg 1 x 1517.5 kg 4 x 8Mixed with db front raise alternate half raise full raise5 kg 10 each arm x5DB hammer curls 9 kg 4 x10Abs20crunch, 5 leg raise15 crunch, 10 leg raise10 crunch, 15 leg raise 5 crunch, 20 leg raise1 minute prone hold2 km walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted May 28, 2013 Author Report Share Posted May 28, 2013 Fark me it's freezing today!No walk to the gym. 1 k on the treadmill and 1 k on the rower. Bench press25 k bb 3 x 1512.5 k db single arm 2x12 each side15 k db single arm 10 each arm17.5 k db single arm 8 x each armBent over row25 k bb 2 x 1230 k bb 2 x 10Standing shoulder press 9 k db 4x12 Lying triceps extension 15 k bb 3x15Hammer curls with side bend split9 k db 3 x 10Prone hold 3 x 1 min to finish. Quote Link to comment Share on other sites More sharing options...
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