FellowshipOfTheRon Posted October 2, 2013 Author Report Share Posted October 2, 2013 Training Day 13 : Chest/Arms - 61.6kg This workout was a bit of a mixed bag. For one thing the left wrist for whatever reason was stuffed right from starting out with the cardio row machine warmup but luckily it was chest/arms day so didn't affect much besides having to go lighter on biceps. My incline bench progress wasn't as I'd wished (wanted to get a couple more reps out on each of the last 3 sets but the power just wasn't there) on the other hand my dips are becoming ridiculously easy. You'd think they'd be harder at the end of a chest workout but I had a good bit of chest pump going on and supersetting the dips with curls I was easily managing 10 reps per set for 5 sets.. probably could have done more but I beleive taking it progressively is probably a smarter idea for prologned consistent gains considering just 2 weeks ago I was reaching failure at 1 set of 5 reps! Very happy that there's also no shoulder pain yet (which I used to get lots of couple months ago on almost any push exercise), I suspect I can thank all the shoulder dislocations and careful attention to warm up phase for that. If this trend continues for another month I can probably start doing weighted dips and finally start to get some serious tricep action going on.Duration : 1hr19minWorkoutRow warmup 5mins Shoulder dislocations:Set 1: 8 reps Clapping push-ups:Set 1: 10 reps Incline bench:Set 1: 25 x 20 kg Set 2: 15 x 29 kg Set 3: 15 x 29 kg Set 4: 5 x 43 kg Set 5: 5 x 43 kg Set 6: 5 x 43 kg Chest press machine outer grip:Set 1: 10 x 27 kg Set 2: 10 x 27 kg Set 3: 15 x 27 kg Set 4: 8 x 47 kg Set 5: 8 x 47 kg Set 6: 8 x 47 kgPec deck:Set 1: 10 x 27 kg Set 2: 10 x 27 kg Set 3: 10 x 27 kg Hammer bicep curls:Set 1: 20 x 15 kg Set 2: 5 x 31 kg Set 3: 10 x 20 kg Set 4: 10 x 20 kg Set 5: 15 x 20 kgDips:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps Skull crushers ez curl bar:Set 1: 15 x 13 kg Set 2: 15 x 13 kg Set 3: 15 x 13 kgForearm curls ez curl bar:Set 1: 12 x 13 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kgStair master 5min 37cal Traps aren't recovered yet (still very sore) whereas traditionally they've been my fastest recovering part. I figure this hammer shrugs contraption is stimulating them quite differently to the old barbell stuff (helps that I can position it behind the body a lot easier) and this might explain the lack of power in the big push exercises.On the chest press machine the elbows were clicking and hurting in a bad way so started doing partial reps which helped get rid of that. Not sure if these are as good for gains but sure got the pump going.Nutrition Yesterday done not too bad for food. Was a rest day and I had done not so well the previous 2 days so making sure I get in enough was key for Tuesday. It looks a little low but there was a couple more things which I didn't log in there such as some ice cream so I'm satisfied with carb intake for the day.Cals : 2400Carbs : 260Fat : 112Protein : 90 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 3, 2013 Author Report Share Posted October 3, 2013 Training Day 14 : Legs/AbsStill little scared to up the weights but mostly felt good today. More stressing on the muscles and less on the joints, just as I'd wish all my workouts to be Duration : 1hr18minWorkoutTreadmill 10 min Leg press: Set 1: 15 reps Set 2: 10 x 20 kg Set 3: 7 x 20 kg Set 4: 12 x 40 kg Set 5: 25 x 40 kg Set 6: 25 x 40 kg Set 7: 50 x 40 kgLeg extensions: Set 1: 20 x 40 kg Set 2: 20 x 40 kg Set 3: 20 x 40 kg Set 4: 12 x 61 kg Set 5: 12 x 61 kgStanding leg curl (1 leg): Set 1: 12 x 6 kg Set 2: 12 x 6 kg Set 3: 12 x 6 kg Seated leg curl: Set 1: 12 x 27 kg Set 2: 12 x 34 kg Set 3: 12 x 34 kg Seated calf raise: Set 1: 20 x 20 kg Set 2: 20 x 20 kg Set 3: 20 x 20 kg Set 4: 20 x 20 kg Set 5: 20 x 20 kgHanging straight leg raise (elbow braced): Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Ab crunch machine (obliques): Set 1: 12 x 18 kg Set 2: 12 x 18 kg Set 3: 12 x 18 kg Set 4: 12 x 27 kg Set 5: 12 x 27 kgNutrition For Wednesday 2nd Oct 2013. If only I could be eating more consistently to this standard more often!Cals : 2617Carbs : 353gFat : 82gProtein : 122g Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 4, 2013 Author Report Share Posted October 4, 2013 Training Day 15 : Back/Bit of delts - 62.0kg Went pretty good just seems knee issues decided to show up again.. wonder when this crap will stop being so persistent but anyway it was just back day so mostly non-issue. Done 3mins warmup/slow incline walk then 7 mins light jog on treadmill at the end. Too bad I just realised I forgot to do something for the lower back today but anyway I kind of involved it in the seated low row and will also add in low back work with chest day on Sunday.Duration : 1hr19minWorkoutTreadmill 5min Pullups:Set 1: 6 reps Set 2: 7 reps Set 3: 8 reps Set 4: 7 reps Set 5: 6 reps Barbell rows:Set 1: 20 x 20 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Set 4: 8 x 43 kg Set 5: 6 x 52 kg Set 6: 6 x 52 kgHammer row machine:Set 1: 8 x 40 kg Set 2: 8 x 40 kg Set 3: 8 x 40 kg Seated low row:Set 1: 10 x 24 kg Set 2: 12 x 38 kg Set 3: 12 x 38 kg Set 4: 12 x 38 kg Shrug Hammer machine:Set 1: 18 x 40 kg Set 2: 18 x 40 kg Set 3: 18 x 40 kg Set 4: 15 x 40 kg Set 5: 12 x 40 kgSide delt machine:Set 1: 10 x 14 kg Set 2: 10 x 21 kg Set 3: 10 x 21 kg Set 4: 10 x 21 kgRear delt flye:Set 1: 8 x 22 kg Set 2: 8 x 22 kg Set 3: 8 x 22 kgShoulder dislocations:Set 1: 12 reps Set 2: 12 reps Treadmill 10 min 93cal 1.47km avg pace 6:48/km Nutrition Food for Thursday 3rd Oct pretty basic. Should have probably eaten a little more but hit the target anyway working on building up that appetite.Cals : 2400Carbs : 300gFat : 80gProtein : 110gWeight seems to be slowly but surely ticking up which indicates I'm eating and training alright, at least for now. Looking forward to hopefully 'lean gaining' my way to 66kg or more if I'm lucky by November without having too much bf% to cut down for December... 58 days to go *mail1* Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 7, 2013 Author Report Share Posted October 7, 2013 Training Day 16 : Chest/Arms Felt pretty off over the weekend so took Sunday off.. didn't help since worse today. Something's not right it seems like pretty bad sinus reactions to something but anyway went in and gave it what I could. Lifts were down and generally taking way longer to recover between each set. Reckon it's time to bump up the carb intake by a fair bit for a bit and possibly get stuck in with more cardio as I hate this sluggish-ness which I suspect has something to do with not paying attention to fitness side of things.Also pretty pissed that my shoulder pain is starting to come back.. wanted to continue progress on dips but couldn't go all out with a typical 5 sets of last weeks max +1 style so done a little pyramid up instead 9, 10, 11, 10, 9 which was surprisingly challenging even with 90sec rest periodsDuration : 1hr26minWorkoutTreadmill 10 min: Set 1: reps Shoulder dislocations: Set 1: 12 reps Pullups: Set 1: 10 reps Clapping push-ups: Set 1: 10 reps Incline bench: Set 1: 25 x 20 kg Set 2: 15 x 29 kg Set 3: 15 x 29 kg Set 4: 5 x 43 kg Set 5: 5 x 43 kg Set 6: 8 x 43 kg Incline chest press machine inside grip: Set 1: 12 x 27 kg Set 2: 12 x 27 kg Set 3: 12 x 27 kg Hammer str isolateral wide chest: Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kgDips: Set 1: 9 reps Set 2: 10 reps Set 3: 11 reps Set 4: 10 reps Set 5: 9 reps Hammer bicep curls: Set 1: 12 x 15 kg Set 2: 12 x 15 kg Set 3: 12 x 15 kg Set 4: 12 x 15 kgHammer bicep curls: Set 1: 10 x 9 kg Set 2: 10 x 9 kg Set 3: 10 x 9 kgArm extension machine: Set 1: 15 x 18 kg Set 2: 20 x 18 kg Set 3: 17 x 18 kg Forearm curls ez curl bar: Set 1: 12 x 13 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kgSkull crushers ez curl bar: Set 1: 15 x 13 kg Set 2: 15 x 13 kg Set 3: 15 x 13 kgStretching 10mins Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 8, 2013 Author Report Share Posted October 8, 2013 Training Day 17 : Legs - 61.7kgs Just like yesterday, I seem to be totally messed up physically and mentally. Going in and getting things done anyway, looking forward to rest day Thursday gonna cram in tonnes and tonnes of food in hopes that it'll bring my condition back up somewhat.Tried some new things in todays line up namely hip adductor and abductor, guessing I'll have some trouble walking normally tomorrow because of these lol. Also tried lying leg curl but don't think I'll do it again for a while. Normally I can deal with pain quite well but I just hate it when the back of the legs click with each rep and this sharp as pain travels down the whole thing gotta listen to the body and forget this movement for now.Duration : 1hr46minWorkoutTreadmill 16 min 155cal 2.4km 6:40/km Seated calf raise:Set 1: 25 x 15 kg Set 2: 15 x 36 kg Set 3: 15 x 36 kg Set 4: 15 x 36 kg Set 5: 25 x 15 kg Leg press:Set 1: 25 x 40 kg Set 2: 25 x 61 kg Set 3: 25 x 61 kg Set 4: 15 x 81 kg Set 5: 15 x 81 kg Leg press (1 leg): * couldn't complete. left leg was just not there todaySet 1: 12 x 20 kg Set 2: 10 x 20 kg Leg extensions:Set 1: 15 x 34 kg Set 2: 15 x 47 kg Set 3: 15 x 47 kg Set 4: 15 x 47 kg Set 5: 15 x 47 kg Hip adductor:Set 1: 15 x 22 kg Set 2: 15 x 22 kg Set 3: 15 x 31 kg Set 4: 15 x 31 kg Set 5: 15 x 31 kg Hip abductor:Set 1: 15 x 22 kg Set 2: 15 x 22 kg Set 3: 12 x 31 kg Set 4: 12 x 31 kg Set 5: 12 x 31 kg Standing leg curl (1 leg):Set 1: 12 x 9 kg Set 2: 12 x 9 kg Set 3: 12 x 9 kg Lying leg curl:Set 1: 6 x 27 kg Set 2: 6 x 31 kg Set 3: 6 x 36 kgSeated leg curl:Set 1: 12 x 27 kg Set 2: 12 x 27 kg Set 3: 12 x 27 kg Standing calf raise:Set 1: 12 x 36 kg Set 2: 12 x 36 kg Set 3: 12 x 36 kg Weight gain progress to dateStarted back at the gym about a month ago now (11th Sept - 8th Oct) @ 58kg and today sitting at 61.7kg. Slow and steady gains getting back in to it. Have been logging weight almost every day on various online tools so was able to export some graphs which help me find some find of motivation thanks to those upward trends Following graph provided by RunKeeper Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 8, 2013 Report Share Posted October 8, 2013 Gotta love those upward trends! (Well, except in the BF% graph...)The graphing function is going to be a big part of our Workout Journals redevelopment, so have a think about what sort of graphs and logs you like. I'll start a topic getting people's opinions on it when we get closer to this project. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 9, 2013 Author Report Share Posted October 9, 2013 Gotta love those upward trends! (Well, except in the BF% graph...)The graphing function is going to be a big part of our Workout Journals redevelopment, so have a think about what sort of graphs and logs you like. I'll start a topic getting people's opinions on it when we get closer to this project.Awesome looking forward to the implementation of those improvements! I used to use BB.coms BodySpace for tracking and really liked the graphing functions there but these days don't really feel like using too many different online tools/logs so one right here with those same kind of functions would be great. To go with that perhaps you could do up a mobile app to help fill in workout logs.. come to think of it, I'm a qualified software developer maybe I could lend a hand with that side of things? Will get to planning and stuff see if can get back to you with iOS or Android prototype since I have nothing better to do these days anyway. Training Day 18 : Back/ABs - 62.1kg Got some orthotics from physio today feeling pretty good in the shoes, nice support of ankles which comes up to help stabilize the knee. Felt pretty good on todays warmup treadmill jog.Todays workout seems massive looking back on it, dunno why but my back workouts always seem to end up high volume but anyway, switched it up a little since the last 2 workout days have been pretty crap and all in all things went pretty well today. Changed my bb rows from the yates row style to more of pendlay row style which got my lower lats firing more. Tried lat pulldowns just couldn't feel them no matter light or heavier weight so changed around few machines until finally felt lats burned out before switching over to some Abdominal stuff. Some pretty massive guys were hanging around the side delts machine for ages so had to resort to DB side raises today. After having been doing the machine ones for about a month then going back to these I can say I definately prefer the feel of the machine. Was able to really isolate the delts more with the machine where as with DBs with lighter weights I dont' get as much of the burning sensation and with heavier weights I just end up using traps and all kinds of other muscle groups that needn't be involved. Duration : 2hrs WorkoutTreadmill 10min 1.28km 83cal 7:49/km pace Pullups:Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Barbell rows:Set 1: 12 x 20 kg Set 2: 8 x 29 kg Set 3: 8 x 29 kg Set 4: 8 x 43 kg Set 5: 8 x 43 kg Set 6: 8 x 43 kg Seated row (underhand grip):Set 1: 8 x 27 kg Set 2: 8 x 27 kg Set 3: 8 x 27 kg Lat pull downs:Set 1: 12 x 27 kg Set 2: 7 x 40 kg Set 3: 6 x 40 kg DB pullover:Set 1: 12 x 13 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kg Back extensions machine:Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kg Decline crunches:Set 1: 12 reps Set 2: 16 reps Set 3: 20 reps Set 4: 14 reps Leg raises:Set 1: 12 reps Set 2: 12 reps Ab crunch machine (obliques):Set 1: 12 x 18 kg Set 2: 12 x 22 kg Set 3: 12 x 22 kg Quick Ab Circuit no rest between setsPlank 2min Side planks 1min per side Plank 1min Side planks 30sec per side DB side raises: Sets 6 & 7 cheat swinging back snapping repsSet 1: 12 x 4 kg Set 2: 12 x 4 kg Set 3: 8 x 6 kg Set 4: 8 x 6 kg Set 5: 2 x 11 kg *fail.. lol 25lbs just too much for now Set 6: 5 x 9 kg Set 7: 5 x 9 kg Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 9, 2013 Report Share Posted October 9, 2013 To go with that perhaps you could do up a mobile app to help fill in workout logs.. come to think of it, I'm a qualified software developer maybe I could lend a hand with that side of things? Will get to planning and stuff see if can get back to you with iOS or Android prototype since I have nothing better to do these days anyway.Are you really? You may regret telling me that! However, the plan was not to design an iOS or Android app, but instead develop a mobile version of the site that looked and felt like an app. That way, we don't have to build 3 separate versions for web, iPhone and Android.So the first step will be to develop the mobile version of the site. Once we've done that, then we'll upgrade the Workout Journals function - and the progress graphs will be part of that. So don't worry about the programming side of things, but some thinking around usability and features would be hugely appreciated. I'll send you some sketches of my thoughts so far. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 11, 2013 Author Report Share Posted October 11, 2013 To go with that perhaps you could do up a mobile app to help fill in workout logs.. come to think of it, I'm a qualified software developer maybe I could lend a hand with that side of things? Will get to planning and stuff see if can get back to you with iOS or Android prototype since I have nothing better to do these days anyway.Are you really? You may regret telling me that! However, the plan was not to design an iOS or Android app, but instead develop a mobile version of the site that looked and felt like an app. That way, we don't have to build 3 separate versions for web, iPhone and Android.So the first step will be to develop the mobile version of the site. Once we've done that, then we'll upgrade the Workout Journals function - and the progress graphs will be part of that. So don't worry about the programming side of things, but some thinking around usability and features would be hugely appreciated. I'll send you some sketches of my thoughts so far.Ah interesting, mobile apps seem to be all the go now might be about time I start familiarising with JS/HTML5/CSS3 stuff lol.. one advantage of native apps is that they can be run offline but seems with HTML5 caching features that's not such an exclusive advantage anymore so hope your devs will be including that in the web app(for those of us cheap-os with a smartphone and no data plan)! I'll try keep a list of ideas that come up, there is so much more I want out of the current logging app I'm using and have been thinking of just making one up for fun anyway.Training Day 19 : Delts/Triceps - 61.7kg Was supposed to be a chest day but could clearly feel that something deep in the pecs has not recovered yet.. it's wierd like diagraphm deep? After doing my warmups and stuff there was pretty intense soreness and chest sore as when expanding while breathing in deep so changed it to a Delts/Tris day trying out different movements to keep strain exclusively on delts without chest coming in to play. Forgot rear delt/RC work Dunno why but I felt kind of lost in the gym today, like it was my first day training or something and easily distracted lol. Finished up with some random cardio stuff Duration : 1hr34min WorkoutRow warmup 5min Quick delts warmup routine: Shoulder dislocations: 12 reps Pushups: 10 reps Dips: 8 reps Pullups: 10 reps Shoulder press machine: Set 1: 15 x 13 kg Set 2: 10 x 22 kg Set 3: 10 x 22 kg Set 4: 10 x 31 kg Set 5: 8 x 31 kg Set 6: 8 x 31 kg DB shoulder press: Set 1: 12 x 6 kg Set 2: 12 x 6 kg Set 3: 10 x 11 kg Set 4: 10 x 11 kg Set 5: 5 x 18 kg Set 6: 5 x 18 kg Set 7: 5 x 18 kg BB front raises: Set 1: 8 x 13 kg Set 2: 8 x 13 kg Set 3: 8 x 13 kg Side delt machine: Set 1: 10 x 7 kg Set 2: 12 x 14 kg Set 3: 12 x 14 kg Set 4: 12 x 14 kg Set 5: 12 x 14 kg Set 6: 12 x 14 kg Cable push downs tricep: Set 1: 10 x 22 kg Set 2: 10 x 31 kg Set 3: 8 x 45 kg Set 4: 8 x 45 kg Set 5: 8 x 45 kg Db tricep side extension ?: Set 1: 10 x 6 kg Set 2: 10 x 6 kg Set 3: 10 x 6 kgTreadmill 15 min 0.76km 73cal Stair master 5min 64.3cal Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 12, 2013 Author Report Share Posted October 12, 2013 Workout Day 20 : Legs - 62.4kg Things are definately getting a lot easier, pretty decent time in the gym today (for a leg day )... was a bit of distractions with some figure girls posing in their outfits couldn't help but sneak a peak through the myriad of mirrors in between sets /guilty. but yeah the atmosphere in the gym today was pretty good. Started the workout session with calves and I suspect even though I need to focus on them more, this was not the wisest idea. It sapped a lot of energy out of me and found legs to be all shaky way too early on in the workout. From now on will have to shift calves to start of back day or something. With the hamstrings starting to function normally again gonna start to consider slight changes to the plan. Since I do legs twice a week at the moment one of them could be a quads session and the other hams/glutes.Duration : 1hr32minWorkoutTreadmill 10min 1.56km 97cal 6.25/km avg pace Seated calf raise: Set 1: 15 x 20 kg Set 2: 15 x 20 kg Set 3: 15 x 20 kg Set 4: 12 x 31 kg Set 5: 12 x 36 kg Set 6: 7 x 47 kg Leg press: Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 81 kg Set 4: 12 x 81 kg Set 5: 12 x 81 kg Leg extensions: Set 1: 25 x 34 kg Set 2: 15 x 47 kg Set 3: 12 x 61 kg Set 4: 9 x 75 kg Set 5: 10 x 68 kg Hip adductor: Set 1: 15 x 22 kg Set 2: 15 x 22 kg Set 3: 15 x 22 kg Hip abductor: Set 1: 15 x 22 kg Set 2: 15 x 31 kg Set 3: 15 x 31 kg Seated leg curl: Set 1: 10 x 40 kg Set 2: 5 x 68 kg Set 3: 5 x 68 kg Set 4: 5 x 68 kg Standing leg curl (1 leg): Set 1: 10 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 13 kg Lying leg curl: Set 1: 10 x 22 kg Set 2: 8 x 36 kg Set 3: 8 x 27 kg Set 4: 8 x 31 kg Set 5: x 54 kg * oops, too heavy for now lol Set 6: 12 x 27 kgTreadmill 5min Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 13, 2013 Author Report Share Posted October 13, 2013 Workout Day 21 : Back/Abs - 61.7kg Mean as back day. Deadlift making a return to the routine too though still light for now but was able to isolate the low back somewhat with it. Long as session though, forgot to wear my watch and I suspect I wasted a lot of time resting without the timer:\Duration : 1hr55minsWorkoutTreadmill 10 min: Shoulder dislocations:Set 1: 12 reps Lat pull downs (straight arms):Set 1: 10 x 13 kg Set 2: 8 x 31 kg Set 3: 8 x 31 kg Set 4: 8 x 31 kg DB 1 arm rows:Set 1: 5 x 24 kg Set 2: 5 x 24 kg Set 3: 5 x 24 kg Set 4: 5 x 24 kg Set 5: 5 x 24 kg Hammer row machine:Set 1: 10 x 31 kg Set 2: 10 x 31 kg Set 3: 10 x 31 kg Set 4: 8 x 40 kg Set 5: 8 x 40 kgSeated low row:Set 1: 8 x 45 kg Set 2: 8 x 45 kg Set 3: 5 x 59 kg Back extensions machine:Set 1: 10 x 40 kg Set 2: 12 x 40 kg Set 3: 8 x 47 kg Dead lifts:Set 1: 8 x 61 kg Set 2: 8 x 61 kg Ab crunch machine (obliques):Set 1: 12 x 18 kg Set 2: 12 x 27 kg Set 3: 12 x 27 kg Set 4: 5 x 36 kgChair knee raises:Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Decline crunches:Set 1: 12 reps Set 2: 12 reps DB rear delt flyes:Set 1: 12 x 6 kg Set 2: 12 x 6 kg DB incline curls:Set 1: 12 x 6 kg Set 2: 12 x 6 kg Set 3: 5 x 13 kg Set 4: 5 x 9 kg Set 5: 5 x 9 kg Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 15, 2013 Author Report Share Posted October 15, 2013 Training Day 22 : Chest/Abs/Arms Weigh-in yesterday was pretty good, finally breached the 63kilo mark (63.1kg to be precise ). Today trained or at least tried to train chest, think I hit it fairly well given the situation with the diaphragm or sternum or whatever it's called still being in a state of pain (since like 7 days now). Found BB pullovers feel so much better everywhere than DB pullovers so will be doing these more often from now on. At the end entered a bit of a "bro mode" and done lots of random biceps/triceps/abs stuff lol.. was out of it, kind of forgot to log those sets but most of it was in superset/drop set fashion so didn't take too long. Tried to do dips but couldn't handle them with that chest pain so was kind of lost for a bit looking for tricep things to do that would get me that same level of muscular engagement (didn't find a good alternative).. doesn't feel like ribs broken or anything so I guess it's just a matter of the cartilage/bone recovering from the higher volume workouts of last week hope it don't take too long... 22 workouts in to the program maybe time for a deload week next week?Duration : 1hr28minWorkoutTreadmill 10 minShoulder Dislocations & Pullups for shoulder warmup BB pullovers:Set 1: 12 x 13 kg Set 2: 12 x 13 kg Db incline bench:Set 1: 12 x 6 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kg Set 4: 8 x 18 kg Set 5: 8 x 18 kg Decline bench:Set 1: 12 x 20 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Set 4: 8 x 43 kg Pec deck:Set 1: 12 x 20 kg Set 2: 12 x 20 kg Set 3: 12 x 20 kgBB pullovers:Set 1: 8 x 18 kg Set 2: 8 x 18 kg Set 3: 8 x 18 kg "Ultimate Gym-Bro" workout mode engagedRandom triceps stuff Random biceps stuff Random abs stuff Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 16, 2013 Author Report Share Posted October 16, 2013 Training Day 23 : Legs Squats made a humble return keeping it light weight but still it was good. First time I used the squat rack though (power rack was taken) and found maybe I'm too short for it lol.. could not reach full depth on this contraption but oh well at least it was with minimal knee pain. Chest/sternum pain is even worse today thinking no more push training until that resolves it self and possibly will see doc about it if still bad in a weeks time. Anyway, short & simple legs session didn't really make any improvements on the weights today main focus was to recover faster between sets.Duration : 1hr1minWorkoutTreadmill 10 min Squat (back): Set 1: 15 x 20 kg Set 2: 10 x 43 kg Set 3: 10 x 43 kg Set 4: 10 x 43 kg Leg extensions: Set 1: 12 x 34 kg Set 2: 15 x 47 kg Set 3: 12 x 61 kg Set 4: 12 x 61 kg Set 5: 10 x 81 kg Set 6: 7 x 81 kg Leg press (1 leg): Set 1: 10 x 40 kg Set 2: 10 x 40 kg Set 3: 10 x 40 kg Lunges: Set 1: 10 x 22 kg Set 2: 10 x 22 kg Set 3: 10 x 22 kg Standing leg curl (1 leg): Set 1: 8 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 13 kg Set 4: 5 x 18 kg Seated leg curl: Set 1: 8 x 40 kg Set 2: 8 x 40 kg Set 3: 8 x 40 kg Hip adductor: Set 1: 15 x 22 kg Set 2: 15 x 22 kg Set 3: 15 x 22 kg Hip abductor: Set 1: 15 x 31 kg Set 2: 15 x 31 kg Set 3: 15 x 40 kg Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 17, 2013 Author Report Share Posted October 17, 2013 Training Day 24 : Back/Delts/Calves All kinds of exercises..Duration: 1hr41minsWorkoutTreadmill 10 min 1.33km 83cal 7.31min/km avg pace Seated calf raise:Set 1: 10 x 40 kg Set 2: 10 x 40 kg Set 3: 10 x 40 kg Set 4: 10 x 40 kg Shoulder dislocations:Set 1: 12 reps Lat pull downs (straight arms):Set 1: 10 x 27 kg Set 2: 10 x 31 kg Set 3: 10 x 36 kg Set 4: 10 x 36 kg DB 1 arm rows:Set 1: 5 x 24 kg Set 2: 5 x 24 kg Set 3: 5 x 24 kg Set 4: 4 x 31 kg Set 5: 4 x 31 kg Hammer row machine:Set 1: 12 x 31 kg Set 2: 12 x 31 kg Set 3: 12 x 31 kg Seated low row:Set 1: 10 x 31 kg Set 2: 10 x 31 kg Set 3: 10 x 31 kg Barbell rows:Set 1: 8 x 43 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Shoulder press machine:Set 1: 9 x 22 kg Set 2: 8 x 31 kg Set 3: 8 x 31 kg Set 4: 8 x 45 kg Reverse pec deck:Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg Side delt machine:Set 1: 10 x 14 kg Set 2: 10 x 14 kg Set 3: 10 x 14 kg Set 4: 5 x 22 kg Hanging straight leg raise (elbow braced):Set 1: 10 reps Set 2: 8 reps Set 3: 8 reps Oblique crunches:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps DB oblique sways:Set 1: 10 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 13 kgBack extensions:Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Cross Trainer 5 min Quote Link to comment Share on other sites More sharing options...
Ninja Posted October 20, 2013 Report Share Posted October 20, 2013 Good job on the slow bulk mate. Whats the goal weight? Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 20, 2013 Author Report Share Posted October 20, 2013 Good job on the slow bulk mate. Whats the goal weight? Cheers Ninja. Goal is 66kg at 10% for Dec 1st. Not sure if that's realistic since right now I'm 63.3kg at around 15% so would mean massive lean muscle gains but gonna challenge it anyway never really pushed my self this hard in the gym before and keeping pretty consistent with food too so even if I don't reach that I'll be somewhere good Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 21, 2013 Author Report Share Posted October 21, 2013 Training Day 25 : Delts/Arms Took off a few days as planned so no training since Friday. Unfortunately that sternum soreness is still there but much lighter now. Anyway thought I'd train smart and give chest some more rest since don't want to make things worse while sternum still recovering. Done delts/arms pretty happy with the results today ended up with a fairly good pump in the entire delts which is quite rare for me and of course very typically the arms were pumped by the end of the session. Reallly liking that overhead DB movement for triceps in the absence of dips. All the biceps exercises were superset with tricep exercises to save time. Feels great doing this now that I'm no longer limited by poor cardio levels lolDuration : 1hr22minsWorkoutTreadmill 10 min: DB shoulder press: Set 1: 12 x 6 kg Set 2: 12 x 11 kg Set 3: 12 x 11 kg Set 4: 8 x 15 kg Set 5: 8 x 15 kg Set 6: - x 22 kg * couldn't get it up without momentum/bounce so no rep Set 7: 1 x 18 kg Set 8: 10 x 13 kg Set 9: 10 x 9 kgShoulder press machine:Set 1: 12 x 22 kg Set 2: 12 x 22 kg Set 3: 12 x 22 kg Side delt machine:Set 1: 12 x 18 kg Set 2: 12 x 18 kg Set 3: 12 x 18 kg BB front raises:Set 1: 8 x 13 kg Set 2: 8 x 13 kg Rear delt flye:Set 1: 10 x 22 kg Set 2: 10 x 22 kg Set 3: 10 x 22 kg Shrug Hammer machine:Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kgHammer bicep curls:Set 1: 10 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 15 kg Set 4: 10 x 15 kg Set 5: 10 x 15 kg DB overhead tricep:Set 1: 12 x 13 kg Set 2: 12 x 13 kg Set 3: 12 x 18 kg Set 4: 12 x 18 kg 1 hand rope push downs:Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg Set 4: 10 x 18 kgDB curls:Set 1: 10 x 9 kg Set 2: 10 x 9 kg Set 3: 10 x 9 kg Set 4: 10 x 9 kg Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 22, 2013 Author Report Share Posted October 22, 2013 Training Day 26 : Legs/Abs - 62.3kg Left knee in particular been real crap since the last leg workout.. I probably done the squats wrong or something, maybe I just wasn't ready to do them again but anyway pushed through this workout without freeweights just rocking the machines. Some pain in the left knee but not unmanagable.Duration : 1hr24minsWorkoutTreadmill 10 min Leg press (45degree):Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 61 kg Set 4: 12 x 61 kg Set 5: 12 x 81 kg Set 6: 12 x 81 kg Set 7: 12 x 81 kg Leg extensions:Set 1: 18 x 40 kg Set 2: 18 x 47 kg Set 3: 12 x 61 kg Set 4: 12 x 61 kg Set 5: 12 x 61 kg Standing leg curl (1 leg):Set 1: 8 x 13 kg Set 2: 8 x 13 kg Set 3: 8 x 13 kg Seated leg curl:Set 1: 8 x 40 kg Set 2: 8 x 40 kg Set 3: 8 x 40 kg Hip adductor:Set 1: 15 x 27 kg Set 2: 15 x 31 kg Set 3: 12 x 40 kg Set 4: 12 x 40 kg Set 5: 12 x 40 kg Hip abductor:Set 1: 15 x 31 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kg Set 4: 12 x 40 kg Hanging straight leg raise (elbow braced):Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Ab crunch machine:Set 1: 12 x 22 kg Set 2: 12 x 22 kg Set 3: 12 x 22 kgQuick ab circuit (planks & crunches) 5 min treadmill 40 Days left! Realised just how much time is left and now changing goals around a bit hoping to be maybe 60kg at 8% by Dec 1st. It'll mark my 2nd year anniversary of gym life so that's really why I want to be leaner for it to be all the more impressive a result when I look back. Took some random progress pics and made a new thread asking for cutting advice/strategies hopefully will get some good info about how to get right down to the single digits http://www.gymnation.co.nz/forum/training-forums/bodybuilding-aesthetics/bf-estimatestart-cutting-challenge-now Progress review to date, started at 58kg and today am 62.3kg so 4.3kg gained in about 5 and a half weeks not bad though I know a lot of that was muscle memory and some fat too since abs just barely visible now. Not sure what my fat % is currently just guessing 16% or so? Here is updated graph. Weight goes up and down a lot but the general trend is still up! What a shame that I'll have to start cutting soon for Dec but oh well, gotta find out what it's like to be lean too *dirol* Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 23, 2013 Author Report Share Posted October 23, 2013 Training Day 27 : Back/CalvesSpent ages in the gym today but there was lots of good stuff going on like proper warmup and cooldown as well as pre & post stretching which put me in a real relaxed mood by the time it was all done. The workout it self was also pretty good kept rest times down again this session focusing more on recovery between sets but also managed to up the weights (and reps) on a couple of the exercises. Started out (after warming up of course) with a jog surprised I still can handle this sort of pace now considering the lack of proper cardio work, after 10 mins had an avg pace of 5mins21sec/km which I'm happy with for now. Gotta get that right down to more like 4min/km but little at a time. Next week will also have to get on to 5 and 10km runs see how I handle those.Duration : 1hr59minsWorkoutTreadmill 10 min 1.87km 120cal 5:21mins/km avg pace Lat pull downs (straight arms): Set 1: 12 x 22 kg Set 2: 12 x 27 kg Set 3: 8 x 31 kg Set 4: 8 x 31 kg DB 1 arm rows: Set 1: 5 x 24 kg Set 2: 8 x 24 kg Set 3: 8 x 24 kg Set 4: 8 x 24 kg Set 5: 5 x 31 kg Barbell rows: Set 1: 15 x 20 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Set 4: 8 x 43 kg Hammer row machine: Set 1: 8 x 40 kg Set 2: 8 x 40 kg Set 3: 8 x 40 kg Set 4: 8 x 63 kg Set 5: 8 x 63 kg Back extensions: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Back extensions machine: Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kg Set 4: 12 x 40 kg Quick back finisher Seated calf raise: Set 1: 20 x 20 kg Set 2: 20 x 20 kg Set 3: 12 x 40 kg Set 4: 12 x 40 kg Set 5: 12 x 40 kg Leg press calves raises: Set 1: 15 x 40 kg Set 2: 15 x 40 kg Set 3: 15 x 40 kg Set 4: 8 x 81 kg Set 5: 12 x 81 kg Set 6: 8 x 81 kgTreadmill 5min 20 mins full body stretching Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 25, 2013 Author Report Share Posted October 25, 2013 Training Day 28 : Delts/Arms - 63.7kgStarted out with pushups to warm up but also test things out with the sternum it's definately feeling better than last week but not good enough for me to make this the chest day that I wanted its just another Delts/Arms day. Was pretty OK though gave good effort on all the weights and then was able to pull through good effort at the end of the session in the 5km run. Pace wasn't very good (6:45min per km avg) but kept an eye on my new running form as suggested by physio and kept it fairly consistent whole way through (switched to heel-toe instead of forefoot).Workout done everything was all good until half way through on the drive home suddenly felt massive sting in the left shoulder arm felt really heavy (don't worry not heart attack style.. or at least I hope not o_O) made it really hard to finish the ride home since my car is stick shift. Still really sharp pain there now not sure if it's actually the deltoids or traps tried all sorts of stretches can't seem to target it.. hope it settles down my body seems to be getting all kinds of snap action in recently despite how careful I am with warmups, stretches warmdowns, form and training style. I'm guessing it's not r/c since that would usually show up during training well whatever we'll see what happens tomorrow.Duration : 1hr55minsWorkoutTreadmill 5min Pushups:Set 1: 20 repsPullups: (wide grips, felt so easy somehow)Set 1: 15 reps Set 2: 15 repsDB shoulder press:Set 1: 12 x 6 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kg Set 4: 10 x 18 kg Set 5: 10 x 18 kg Set 6: 6 x 18 kg Set 7: 5 x 15 kg Shoulder press machine:Set 1: 10 x 22 kg Set 2: 5 x 40 kg Set 3: 5 x 40 kg Set 4: 5 x 40 kg Side delt machine:Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg Set 4: 6 x 18 kg Set 5: 10 x 11 kg Rear delt flye:Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg EZ bar curls:Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg DB overhead tricep:Set 1: 10 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 13 kg Random triceps stuffCable curls: Set 1: 8 x 18 kg Set 2: 8 x 18 kg Set 3: 8 x 13 kg Treadmill 5km 323cal 33.4mins 6:45min/km avg pace 10mins stretching Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 28, 2013 Author Report Share Posted October 28, 2013 Training Day 29 : Legs/Abs Public holiday today ended up having the gym all to myself Anyway update on injuries status from last time left shoulder pain has since come down a lot almost feels normal again, sternum still in some pain when doing light stuff like pushups and left knee dodgy as so took last 3 days off. Continuing where I left off with the split so today legs day. Had to decrease all the weights just so that left leg would keep up since not doing much for hypertrophy today kept it all super short rest periods all up was done wtihin just over an hour. Tried out barbell lunges today and wasn't so bad but of course no weight on the bar haha.. was gonna do the ronnie coleman walking lunges but decided not to as needed the support of the power rack incase dodgy knee gave inDuration : 1hr8minsWorkoutTreadmill 10 min 88cal 1.4km 7:09 min/km avg paceLeg press (45degree): Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 61 kg Set 4: 12 x 61 kg Set 5: 12 x 61 kgLeg extension ( 1 leg): Set 1: 12 x 27 kg Set 2: 12 x 27 kg Set 3: 8 x 34 kg Set 4: 7 x 34 kg BB Lunges: Set 1: 12 x 20 kg Set 2: 12 x 20 kg Set 3: 12 x 20 kg Standing leg curl (1 leg): Set 1: 12 x 11 kg Set 2: 12 x 11 kg Set 3: 12 x 11 kg Seated leg curl: Set 1: 10 x 34 kg Set 2: 8 x 40 kg Set 3: 8 x 40 kg Set 4: 8 x 40 kg Hanging straight leg raise (elbow braced): Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Ab crunch machine: Set 1: 12 x 27 kg Set 2: 12 x 27 kg Set 3: 12 x 27 kg 5 min treadmill Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 29, 2013 Author Report Share Posted October 29, 2013 Training Day 30 : Back/Calves Nice back day, while lats were all pumped I sort of learned a new way to pose with them (improved mind muscle connection) to look wider which should help in a couple poses when it comes to the final progress pics. Have been on maintenance cals last few days will eventually slip down to a deficit real slow but already feeling the impact (or it might just be the heat which I also don't handle so well despite relatively high water intake).Duration : 1hr17minsWorkoutTreadmill 5min Lat pull downs (straight arms): Set 1: 10 x 27 kg Set 2: 10 x 27 kg Set 3: 10 x 27 kg DB 1 arm rows: Set 1: 8 x 24 kg Set 2: 8 x 24 kg Set 3: 8 x 24 kg Set 4: 5 x 29 kg Set 5: 5 x 29 kg Hammer row machine: Set 1: 10 x 40 kg Set 2: 10 x 61 kg Set 3: 10 x 61 kg Set 4: 10 x 61 kg Weighted pull-ups: Set 1: 5 x 11 kg Set 2: 3 x 20 kg Set 3: 5 x 15 kg Set 4: 5 reps x just bodyweight Set 5: 5 x 11 kg Back extensions: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Back extensions machine: Set 1: 12 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kg Seated calf raise: Set 1: 20 x 20 kg Set 2: 15 x 31 kg Set 3: 15 x 31 kg Set 4: 15 x 43 kg Set 5: 10 x 47 kg Leg press calves raises: Set 1: 12 x 31 kg Set 2: 12 x 31 kg Set 3: 12 x 31 kgTreadmill 5min 10mins stretching Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 30, 2013 Author Report Share Posted October 30, 2013 Rest day today weigned in at 63.3kg. Not much to do thought I'll practice posing with some of Leeroids advice. Unfortunately my mind muscle connections were so wierd today so things look so awkward lol. Keep forgetting to tense the forearms so they don't look like such sticks and seem to have lost some connection to the muscles around mid section but maybe something to do with just having had some baked beans couple hours ago. Practicing some of that better lat activation I sort of learnt yesterday. Also can see that compared to progress on everything else now chest is definately lagging behind so gotta hit that soon.... tried some pushups today sternum soreness almost completely gone so will get on to some chest workout when I'm back in to the split tomorrow. Also gotta find me a better camera timer app seems this new ones just been getting worse and worse with each new update blurry as low qual pics these daysinb4 palumboismPics Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 30, 2013 Report Share Posted October 30, 2013 Making good progress, mate! Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 31, 2013 Author Report Share Posted October 31, 2013 Cheers PseudoTraining Day 31 : Chest/Arms - 63.6kg Chest training making a comeback to the split today with sternum soreness easing up a bit. Didn't go too heavy but didn't need to anyway got some good contractions going and used pushups to try burn things out further without applying pressure on the joints and such. Seems a new annoyance has joined the list, elbows clicking badly along with the bad knees, shoulders and sternum lolol I'm becoming like a broken ass 80yr old already. Getting in like 100g of fat every day as it is think I'll try up that to 130ish and maybe double my Omega intake this crap can't stop me from hitting my goals.Duration : 1hr17minsWorkoutTreadmill 10 min Shoulder dislocations: Set 1: 12 reps Pushups: Set 1: 20 reps Incline bench: Set 1: 15 x 20 kg Set 2: 12 x 29 kg Set 3: 12 x 29 kg Set 4: 8 x 34 kg Set 5: 8 x 34 kg Set 6: 8 x 34 kg Pushups: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps Pec deck: Set 1: 12 x 20 kg Set 2: 12 x 20 kg Set 3: 12 x 20 kg Dip machine: Set 1: 15 x 31 kg Set 2: 12 x 31 kg Set 3: 12 x 31 kg Cable push downs tricep 1hand: Set 1: 10 x 18 kg Set 2: 10 x 18 kg Set 3: 10 x 18 kg Set 4: 12 x 9 kg Side delt machine: Set 1: 12 x 14 kg Set 2: 12 x 14 kg Set 3: 8 x 21 kg Set 4: 8 x 21 kg Set 5: 8 x 21 kg Forearm curls ez curl bar: Set 1: 12 x 18 kg Set 2: 12 x 18 kg Set 3: 12 x 18 kg DB preach curl forearm: Set 1: 8 x 6 kg Set 2: 8 x 6 kg Set 3: 8 x 6 kg Treadmill 5min 31 days to go for this thing think my body can hold out for that long haha after that it's gonna be probably 2 weeks break from gym to let these joints have a break maybe just some cardio to keep fit in that time.I don't want to beleive I'm over training but increasingly seems that might be the case that my body cannot keep up with the 3on1off continously for 3 months next time must remember to do deload weeks.Also looks like it's time to drop cals by a little bit..I'll start easy just less margarine on my bread and weetbix lol I normally stack that stuff thick with spread so theres an easy deficit coming right up. Quote Link to comment Share on other sites More sharing options...
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