Author Topic: blot's workouts  (Read 5981 times)

Offline blot

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blot's workouts
« on: October 25, 2011, 08:06:41 AM »
I was annoyed to have left my record book at work the other day so this seems a good a place as any to post updates so I can check progress.


Pre-gym membership synopsis.

This was before I found Primal or I would probably have tried Mark Sissons protocol of bodyweight excercises.

I cycle into work every day (2x7.5 km). I put as much effort in as I feel and on a good day will arrive buzzing.

After cycling in to work I would do :

Push-ups

Crunches

Bodyweight squats

Overhead press

Start:

push-upx3

crunch x10

squatx10

OHP 5kg weights x10



End:

Push-up (18-20)x2

Crunch 40x2

Squat (holding 12kg dumbbell) 30x2

OHP 12kg dumbbell 6x2

This progression was as far as I can remember over 6-8 weeks.



I’d been talking about joining a gym -without any action, when my wife joined me up to her gym as a birthday present (is she trying to tell me something?)

Spent the first couple of visits on the ‘circuit’ section.  A set of machines that cover all the body’s musculature:

Squat

Shoulder press

Chest press

Leg extension

Pulldown

Leg curl

Ab work

Dip

Curl

Lower back

There is adjustable resistance but it didn’t relate to kilos.

Did two sessions of 50 reps of everything on 'pin5'

Offline blot

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Re: blot's workouts
« Reply #1 on: October 25, 2011, 08:10:35 AM »
30/7/11

Started doing ‘proper’ exercises with free weights and weight machines and keeping records.

I plan to reduce the variety of exercises but am starting with more variety. I am going to try 1 set of each and eventually work to failure –a method sometimes called high intensity training.

I would say my form is very good and my cadence slow –absolutely no explosive work. About 3-5 secs on concentric and eccentric moves. This is slower than any other person in the gym. ‘Body by Science’ even advocates 10 secs each way but this is too slow I find to develop a groove. In ‘Body by Science’ they talk about ‘time under load’ rather than rep counts. I’m sure there is something to that but timing the exercises is too bothersome.

I do not have a weightlifters body, being long-limbed and naturally skinny so I think this protocol will be good for injury prevention.

   1) Squat 20kgx10

   2) OHP 10kg dumbbells x10

   3) Bench press 14kg dumbellsx11

   4) Dips BWx8

   5) Pullover 10x10

   6) Machine row (mimics prone row) 25kg x12

   7) Crunch machine 25kgx12

   8. Lower back 25kg x12

   9) Leg press 70kg x20

   10) Leg extension 20kgx10

   11) Leg curl 10kg x11

   12) Curl 10kg dumbbell x12

   13) Upright shrugs 16kg x12

   14) Tricep machine

   15) Sidebends with kettlebell

I'll try and catch-up to present by posting every day.
« Last Edit: October 26, 2011, 03:41:33 AM by blot »


Offline blot

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Re: blot's workouts
« Reply #2 on: October 26, 2011, 12:54:46 AM »
2/8/11

Rowing machine 2500m.

Offline blot

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Re: blot's workouts
« Reply #3 on: October 26, 2011, 12:55:50 AM »
7/8/11
On holiday

Did some bodyweight exercises

Offline blot

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Re: blot's workouts
« Reply #4 on: October 26, 2011, 12:58:04 AM »
13/8/11

   1) Squat 40kgx10

   2) OHP 12kg dumbbells x10

   3) Bench 16kg dumbbells x11

   4) Dip BW x8 (2 sets)

   5) Pullover 12x12

   6) Machine row 30kg x10

   7) Seated cable row 50kg x11

   8. Pulldown 50x12

   9) Crunch 30x15

   10) Leg press 70x25

   11) Leg ext 25x12

   12) Leg curl 20x12

   13) Shrug 16x15

   14) Curl 12x10

   15) Calf raise (one leg) BWx17
« Last Edit: October 26, 2011, 03:16:58 AM by blot »


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Re: blot's workouts
« Reply #5 on: October 26, 2011, 01:00:28 AM »
20/8/11

   1) Squat 40kgx25

   2) OHP 12kg dumbbells x10

   3) Dip BWx10 x9

   4) Pec deck 30x10

   5) Pullover 14x12

   6) Row 30x11

   7) Seated cable row 50x12

   8. Pulldown 50x13

   9) Crunch 35x15

   10) Leg press 90x20

   11) Leg ext 25x12

   12) Leg curl 20x13

   13) Shrug 24x10

   14) Curl 12kg dumbbells x10 ½

   15) Calf raise (one leg) BW x18

    16) Lower back work

(½ =failed rep)

« Last Edit: October 26, 2011, 03:18:31 AM by blot »

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Re: blot's workouts
« Reply #6 on: October 26, 2011, 01:05:51 AM »
27/8/11
Tried gym in Southgate (another borough gym –I can visit any with my pass)

   1) Squat (plastic weights not sure weight)

   2) Deadlift 40kg x10

   3) OHP 12 kg dumbells x 10 ½

   4) Dip BW x11

   5) Bench 16kg dumbbells x11

   6) Pullover 20kg dumbell x14

   7) Pulldown 50kg x15

   8. Seated cable row 50kg x13

   9) Leg press 100x20

   10)Leg ext 25x13

    11) Shrug 26kg dumbbells x10

   12) Curl 12 kg dumbbells 12x11

   13) Single Leg Calfraise BW x20

   14) Sidebend kettlebell x14

   15) Crunch machine 35x15

This gym is smaller and  is  bit limited for free weights
« Last Edit: October 26, 2011, 03:22:06 AM by blot »

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Re: blot's workouts
« Reply #7 on: October 26, 2011, 01:14:24 AM »
3/9/11
There is no power rack at the gym. This is a real pain as I value squatting but cleaning bar to my shoulders is going to get dangerous with heavier weight. There is a Smith machine but I believe these are knee wreckers due to the unnatural path followed when lifting.

Reluctantly I will prune down to bent leg deadlift and legpress (of course there is no trap bar either).



   1) Deadlift 40kgx18

   2) OHP 12kg dumbells x10

   3) Dip BW x11 ½

   4) Pullover 20kg x14

   5) Pulldown 55x11

   6) Seated cable row 60x10

   7) Crunch machine 40 x11

   8. Legpress 110 x20

   9) Leg ext 25 x12 ½

   10) Shrug 26kg dumbbells x10

   11)  12kg dumbells x11 used momentum to aid last

   12) Calf BW x20

   13) Lower back machine 30kg x10

Felt a little self-conscious especially my weedy shoulder presses as the neanderthals were there pushing some serious iron.
« Last Edit: October 26, 2011, 03:23:24 AM by blot »

Offline blot

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Re: blot's workouts
« Reply #8 on: October 26, 2011, 01:19:06 AM »
10/9/11



   1) Deadlift 50kgx18 (I perform these as ‘sumo style’ bent-leg deadlifts)

   2) OHP 12kg dumbells x10 ½

   3) Calf BWx21

   4) Dip BW x12

   5) Pullover 20x15

   6) Shrug 28kg dumbbells x10

   7) Sidebend heavy kettlebell x10

   8. Legpress 120kg x14

   9) Pulldown 55x12
10)
   Reverse crunch (legs off end of bench horizontal. Pull legs toward body and then raise them lifting hips clear of the bench straight up -I lift very high compared to normal) x10

   11) Seated cable row 60 kg x11

Starting to prune down the number of movements.
« Last Edit: October 26, 2011, 03:24:26 AM by blot »

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Re: blot's workouts
« Reply #9 on: October 26, 2011, 01:22:35 AM »
17/9/11
   1) OHP -tried shoulder press machine 30 kg x8 (easier training to failure with a machine, but not sure about the fixed pathway)

   2) Deadlift  55kg x20

   3) Calf BWx20 (per leg)

   4) Dip BW x12 +2 rp

   5) Pulldown 55x12

   6) Cable row 60x12

   7) Reverse crunch x12

   8. Leg press 120x14

   9) Side bend  18kg  x12

rp= rest pause. I finish, jump off, rest about 4-5sec and continue.

No shrugs -starting to feel the deadlifts in my traps now.
« Last Edit: October 26, 2011, 03:25:13 AM by blot »

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Re: blot's workouts
« Reply #10 on: October 26, 2011, 01:45:07 AM »
22/9/11

Tried L.A fitness in Southgate using a free pass

   1) OHP 12kg dumbbells x10 +1rp

   2) Deadlift 60kg x12

   3) Dip to failure –didn’t like it as was machine and I couldn’t work out how to get rid of the assistance platform.

   4) Leg press 120 kgx15

   5) Pulldown (as vertical traction) 55x11

   6) Calf (performed two footed on legpress machine) 120kg x16

   7) Side bend 20kg x12

   8. Cable row to failure ?

   9) Crunch 30x12

Didn’t think the place was much better than my council gym, and the air con was actually poor.
« Last Edit: October 26, 2011, 03:26:18 AM by blot »

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Re: blot's workouts
« Reply #11 on: October 26, 2011, 01:47:31 AM »
25/9
Dug out my old wrist roller and Ivanko grip trainer

Ivanko

(2+5) Rx10

L x10 assisted

Wrist rolling 3kg

rope outx3

rope in x3

(Standing on a  62 cm high stool –this way my arms can be close to vertical rather than holding at arms- length like some people)

There is more weight due to a thick chain and metal fixing and carabiner that hold the weight.

The roller is thick at 5.5 cm (a piece of plastic pipe)

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Re: blot's workouts
« Reply #12 on: October 26, 2011, 01:51:49 AM »
   26/9/11

       1)  OHP 12kg dumbbells x9 (tried v slow cadence)

   2) Deadlift 65kg x20

   3) Calf (using legpress machine) 120kgx16

   4)  crunch +? x13

   5) Dip BW x10 +2+1 rp

   6) Cable row 60x12 ½

   7) Legpress 120 kg x15

   8. Pulldown 60 kgx8







If any of you have never tried 20 rep squatting or deadlifting, give it a go. It’s a workout all by itself.

I was v. tired after this session and am going to split this whole body routine and train every 4-5 days.

Any worries I might have had that doing single sets like this would not be demanding enough have been dispelled.
« Last Edit: October 26, 2011, 02:06:10 AM by blot »

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Re: blot's workouts
« Reply #13 on: October 26, 2011, 02:02:47 AM »
30/9/11

L-fly 5lbx8

Roller 3kg x3 (out) 3.3kg x3 (in)


L-fly is an accessory exercise that helps strengthen against rotator cuff injury. I am dipping rather than benching but apparently it is worth including these if you are able to bench heavy weights, (not me  :() -but I can do these at work.



5/10/11

   1) Deadlift  75kg x12

   2) OHP 12kg dumbbells  x12. Used slight drive from legs to help last 2.

   3) Calf one leg holding 18kg kettlebell  x14 +3

   4) Reverse crunch x13

   5) Pulldown 60kg x10



6/10/11

L-fly 5lb x9

Wrist rolling 3.3kg x3 (out)

3.3kg x3 (in)

Ivanko (2+5) Rx11 Lx10 assisted



7/10/11

   1) Dip BW x13 +2 +1 ½

   2) Cable row 62kg x13 ½

   3) Sidebend 18kg  kettlebell x13

   4) Legpress 120kg x17

I realised I can balance light-weight dumbbells on top of the weight stack to enable smaller increases on the machines –some of them increase in 5 or even 10kg increments. This also ensures also smooth movement to stop them falling off.

12/10/11

   1) Deadlift  70kg x18

   2) OHP 12kg dumbbells x12

   3) Calf one leg raise with 18kg  kettlebell x14 +3 +3 (adding 2nd lot of rest pause meant that I could hardly walk for the next 3 days  :-\)

   4) Pulldown 60kg x12

   5) machine crunch 30kg x12 ½

Although this gym has some limitations (the lack of a power rack being the biggest) , it is close to work. Now I’ve divided the program my sessions are short enough that I can pop out from work at ‘lunchtime’.

I’m pretty much down to the core exercises suggested in ‘Body by Science’ They talk about the big 5 being:

   vertical pushing motion

   horizontal push (or dip)

   vertical pull

   horizontal pull

   multijoint lower body press

13/10/11

I’ve lost a fair bit of weight even on my version of paleo. This is mostly from my midsection, but as is often the case also the neck –my slight double chin has disappeared.  I’d  forgotten how skinny I am under the excess pounds...

I’ve never seen a neck machine in a UK gym, I believe they are de rigueur in the states.

   Neck work with weight plate on my face/head

   L-fly 5lb x9

   Ivanko

   Wrist rolling 3.5kg x3 (rope in and out)

Can do these accessory excercises in my room at work.

16/10/11

   1) Dip BW x14+3 rp

   2) Seated cable row 60kg x20

   3) Side bend 18kg kettle x16

   4) Legpress 120kg x20

    5) hammer curl 12kg dumbbells x13

   6) Tricep machine 30kgx11

   7) Glute machine 20kg x7

As I use pronated grip for pulldowns, thought  I’d add some curls.

The triceps machine is just really fun. It seems to mimic tricep kickbacks or cable pushdowns.

Just experimenting with glute machine.



18/10/11

Neckwork

L-fly

19/10/11

Rolling 3.7x3 rope out

3.7x4 rope in

gripwork

20/10/11

   1) deadlift  70kg x20

   2) OHP 12kg dumbells x12

   3) Calf 18kg kettlebell x14+3

   4) Pulldown 62kg x12

   5) Crunch 30kg x14

« Last Edit: October 26, 2011, 03:28:50 AM by blot »

Offline blot

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Re: blot's workouts
« Reply #14 on: October 26, 2011, 02:38:29 AM »
Sat 22/10/11

My ‘Gymboss’ interval timer arrived from Amazon. Time to have a go at Tabata.

Set timer for 8sets of 20sec, 10 sec rest.

Tried ropeless skipping –fairly easy, I’ll try lifting knees more or actually try a rope next time.

Starjumps.  Reasonably winded but I’ll try upping tempo next time

‘Burpees’ Oh my god. Only completed 4 sets –that is tough.

Went to park and tried sprints on the same timer(ala Grok). Very hard, and extremely winded. Can’t remember the last time I ran like that. Usually do the odd 2-3 km jog to keep the wife company -and that's once every 6 weeks or so.

Running in my new Vibram 5-fingers ! (KSO’s)  :)

When I got home I finished with 4 more burpee sets (annoyed that I hadn’t finished them)

Sun and Mon

OMG wasn’t expecting the pain. Legs from sprints. Calves because I was barefoot and did most of the jumping moves on my toes. Lats I guess from the explosive burpee pushups . Since doing weights I haven’t done a normal push-up in a while. Even my abs hurt from who knows what?



25/10/11

   1) Dip BWx15 ½ +1 ½ rp

   2) Seated cable row 64kg x16 ½

   3) Single leg Calf raise 16kg bell x14+3 (not pushing this)

   4) Side bend 24kg bell x11

   5) Legpress 125kgx18

   6) Curl: swapped from dumbbells to straight barbell 25kgx8*

   7) Tricep machine 35kgx8

   8. Glute machine (single leg work) 20kg x8

*=use of slight impetus on last rep

There is a machine at the gym called a Galilao. It has a vibrating platform. I haven’t paid much attention to it, frankly it’s mostly used by woman of a fuller figure (some of them sit on it for ages which seems a bit dubious -they all look like they're smiling!).
The wife (who is not of a fuller figure) uses it  and suggested I use it as a calf massager...I always seem close to getting cramp there.

I laid with the backs of my calves resting on the platform –and vibrated. OMG –it is absolutely fantastic, deffo give that another go! 2 ½ mins and my calves feel like they’ve had ½ hour massage.  :) :)

OK, that's it. Bit of a mammoth posting session but I'm up to date. It's given me a chance to review things. I think I'm fairly happy with things.
 Might have to rethink overhead press which maybe has progressed slowest