No more *&%#ing about

[nemesis]

Right! Starting this log is going to force me to be accountable and committed to the consistancy I need to make real progress and gains.

Along with forking out for a gym membership to a real gym with people and everything :shock:

Started back on the weights last week after 4-6 months off. :oops: Bad I know, but I've already been punished with some nasty muscle sorness to remind me not to do it again. Also I recently descovered I have type 2 Diabetes which I believe is the reason I lost motivation 6 months ago (or maybe it was a result of no longer training, I don't know for sure?)

I'm starting slow and light so give me a break on the numbers for a few weeks aye? I plan on regularly upping weight in small increments every week.

Current 3 day split routine goes something along the lines of =

07:00am Monday Chest / triceps

BD bench press (warm up sets) 4x12

Close grip bench 5sets

Incline db flys 5sets

Decline db flys 5sets

Flat flys 5sets

Cable pushdowns 6 sets

Overhead db extensions

Shoulders (afternoon session)

BB military Press 5 sets

Lat raises 5 Sets

Front lat raises 5 sets

07:00 Wed Back / Bi

Cable lat pulls

Seated cable rows (low weight warm up pre deads)

Deads

seated rows

Reverse db flys

Hammergrip db curls

overhand bb curls

07:00 Fri legs

Leg press

ham Curls

Squats

Calf raises

Have yet to do a leg workout as last week I tweaked my lower back with bad form pulling deads and took the rest of the week off. :doh:

Will add numbers and pics later. I reakon loading pics will give me added committment to improve!?!? :pray:

[Beowulf]

Good to see your back into it mate what are the goals?

[nemesis]

Thanks mate, just the usual basic targets I guess? Lose fat, build muscle, etc.

I am currently overcoming a bad cardio phobia at present, so rest days from weights are gonna involve that high impact cardio training technique called walking :pfft: I reakon 5 miles a day should be enough for now???

[morattigirl]

Started back on the weights last week after 4-6 months off. :oops: Bad I know, but I've already been punished with some nasty muscle sorness to remind me not to do it again. Also I recently descovered I have type 2 Diabetes which I believe is the reason I lost motivation 6 months ago (or maybe it was a result of no longer training, I don't know for sure?

At least you're back into now nemesis, that's the main thing aye :nod: Onwards and upwards (double thumbs up) :pfft:

[nemesis]

Got a job tomorrow so workout is gonna be delayed :x Trying to get into this early morning routine is gonna be hard! But not impossible!!!!

Well current body stats as promised are -

182cm

107kg

BF %? but high!

Pictures soon when I can find a program to adaquatley disguise myself lol

[nemesis]

crap w/o today! Due to work coming up I had to pospone my usual 7am workout until after work at around 15:30, but never again!

college kids and the bicep brigade making a mess of everything, leaving weights everywhere except in the rack.

06:30 or nothing from now on!

So I left early as I couldn't take it! Felt weak too which I think was just phsycosimatic (spelling?).

Lat pull downs

12x42

12x42

12x42

12x42

12x42

Seated Rows

12x40kg

12x40

10x50

10x50

10x50

Deads (working on technique, as mine sux, which may just be cos my back is weak??)

10x40

8x60

8x60

6x60

DB curls

12x12.5

12x12.5

12x12.5

10x12.5F

Overhand BB curls

12x25

12x25

10x30

8x30F

left in disgust before I caused problems for myself as I was getting increasingly f**ked off with everyone leaving there db's and plates behind them! Don't think the new guy in the gym (me) should be shouting the odds, just gonna work harder to get in early and let the bitches do there thing in the afternoon.

Unofficial workout = lifting and placeing 200 road cones on Richmond Rd

[nemesis]

Quick workout to catchup on missed sets from monday. Today should be leg day, but quads and hammies a little sore from wed dead lifts. So decided to postpone legs till next week (is that wrong?).

Superset db lat raises & bb miltary press

4sets of 12 lat raises with 7.5kg db's

Then 4x12 with 30kg bb.

4 sets of front lat raises with 7.5kg db's

No leg work as outlined above except for 4 sets of 20 rep calf presses with 48kg stack.

Rear delts sore from wed's seated rows. Dont know the name of the machine but not quite the same as the seated cable row machine? The wide high grip is good, so gonna keep that form when using it.

[nemesis]

Lazy weekend forced due to the fact I cooked my calfs last week. Top of the calf behind my knees was rooted and forced me to walk around like I was doing an impression of a velociraptor, or frankenstiens assistant igor :oops:

Anyway, Chest day today and starting to feel like I'm getting a bit of stamina back. Just need to regain some strength now is all.

DB Press

12x10wu

12x10wu

12x10wu

12x12.5

12x12.5

10x17.5

10x17.5

Bench (felt weak as pig shit for this?)

8x60

8x60

8x60

incline db press

8x17.5

8x17.5

8x17.5

decline db press

8x17.5

8x17.5

8x17.5

8x20F

Flat db flies

10x10

8x12.5

Tricep pull downs

12x40

12x60

12x80

12x100

9x100F

10x80dropset

wanted to do a couple sets of overhead db extensions but wife summonded me home. felt good and had a quite a bit left in the tank, so will probably go with shorter pauses next time and go for higher weight / effort. I think I'm past the sore muscle stage and can start goinf for gold from next week??? famous last words eh? :doh:

[nemesis]

been slack as posting (prob due to the slow start and low weights being a little embarrasing at this stage :oops: )

but F**k it! Every great journey starts with a single step and all that.

So today was Chest and Tris day along with a bit of shoulders thrown in too. I do alot more chest work as I know I need to focus on that along with ease into doing the same with shoulders (ones really bad from a number of bike crashes, so slowly slowly with them) Happy with Triceps for now size wise as they tend to grow pretty quick. I know if I just keep hitting them they will gain. already back to 18.5inch arms and only been hitting them for a few weeks. anyway......

4 sets of DB press

12x17.5

10x20

10x20

8x25

8x25

Bench

8x60

5x70

2x80(big fail)

8x60

8x60

8x60 Dont know if it's mental or what with this, but can't get off 60kg comfortably. pushing 60kg is easy but the second I put just a little more weight on the bar it seems to become unmovable??? :?

Incline DB Press

12x17.5

10x17.5

10x17.5

8x20(to Failure)

6x20 (to failure)

Cable flies (from top pulling down to replicate decline bench motion) this right?

12x30

12x25

10x25

8x25 Holding for a second or two at peak of contraction really added the strain to this excersice.

Just for fun I threw in 4 sets of flat cable flies (moved the cables down to level with my chest)

4x10x25 again with the pause at peak of contraction.

Tricep pull downs

10x55

10x55

8x55

8x50

Overhead db extensions (1hand)

8x10

6x10F

lat raises super set with lighter weights

10x10 plus 10x5 for 3 sets

bb military press

10x30 ss 10x20 for 3 sets

Probably wrong but I assume military hits the front delt pretty good along with the bench pressing hitting it too? side delts are stressed with lat raises and rears I intend to hit while doing back. Is this a stupid idea?

Making very small weight increses at this point but even though I'm still pushing light weights I'm using good slow form and not momentum along with just plain crap form like some of the dicks I see training around me. I felt embarresed at first until I realised they may be lifting more weight than me, but I could lift that weight (most of it anyway) if I was doing it the way they do :doh:

I'm going with the moto, "work the muscle, not the weight".

Well that's my excuse for now and I'm sticking to it!

[nemesis]

Probably gonna be busy this week so trying to squeeze in what I can when I can.

Back

Lat Pull Downs

12x45

10x48

10x54

10x54

8x54

cable rows

10x60

10x60

10x60

10x66F

8x66F

Seated Pulls

10x40

12x60

12x70

10x70

10x70

10x70

Deads

10x60

8x80

6x90

4x90

4x100PB

2x100 could probably have done more and heavier but I'm new to this and scared of do too much after I wrecked my back with bad form the other week, As I'm still learning technique. and building a base.

Quick set of reverse flies on the way out as I passed the crossover machine. :-s just felt like it!

Felt good today, felt stronger than I have for a few days at least. Appertite has been strong too, maybe thats helped? noticed also I aint been drinkning enough, so thats been addressed. I think I'm ready to start pushing the weights up from next week.

Got to look after my baby son tomorrow, so will have to do biceps in the garage while he sleeps I guess?