Alexp's Journal [Archive]

alexp

13-07-2005, 00:24

Hey guys...I think this could actually be my first post on here. I've been lurking about for a few months as i've started getting a bit more serious with my training. I hope it's not too cheeky for me to be starting a journal without even ever posting before, but I feel it will encourage me to stick to it and to keep going. I fannied about for a while and started trying to train serious about 6 months ago but because of injury my training was off and on for a few months and I only really started properly again at the end of May. It was then I decided to start this routine:

DAY 1:

Squats (5x5)
Dips (5x5)
Chins (5x5)

DAY 2:

Deads (9x2)
OHP (5x5)
Bent-Over Rows (5x5)

At the moment my routine has changed slightly (due to where i'm training), so instead of OHP i'm doing seated shoulder press, and the type of squats I do vary between back squats and front squats. I also sometimes do some EZ curls or farmers walks at the end.

The first week I did this routine (23-05-05) it went:
(my BW was 83kg)

DAY 1:

Squat:
50x8
60x5
60x5
65x5
65x5
67.5x5

Dips:
BWx5
BWx5
BWx5
BWx5
BW+2.5x5

Chins:
BWx5
BWx5
BWx4
BWx3
BWx2

DAY 2:

Deads:
70x6
80x2
80x2
90x2
90x2
90x2
90x2
90x2
100x2
100x2

OHP:
BARx10
50x5
50x5
50x5
55x5
55x5

BoR:
40x8
50x5
50x5
50x5
50x5
55x5

And my latest weeks routines went:
(my BW is 89kg)

DAY 1:

Front Squats:
70x3
70x3
70x3

Dips:
BWx5
BW+10x5
BW+10x5
BW+10x5
BW+20x5
BW+20x5

Chins:
BWx5
BWx5
BWx5
BW+7.5x5
BW+7.5x5

DAY 2:

Deads:
70x6
120x2
120x2
120x2
125x2
125x2
125x2
125.5x2
125.5x2
125.5x2

Seated shoulder press(each weight is the weight of one of the dumbells):
17x8
22x5
27x5
27x5
27x5
27x5

Bent-Over Row:
50x8
60x5
60x5
65x5
65x5
70x5

My stats at the moment (measured 08-07-05) are:

Age: 19
Height: 5' 10''
BW: 89kg
Chest: 44 inches
Waist 34 inches
Biceps: 14 1/2 inches
Body Fat%: 20%

I'm just going to post each day I workout. I'll post what I did and how I felt it went and anything I might want to change or do in the future. Any comments, criticism or anything really would be appreciated.
Thanks in advance for everyones help! :023:

Rogue_zero

13-07-2005, 07:50

welcome mate, keep it up

Rayza

13-07-2005, 08:23

Yo Alex, why do you do the shoulder press seated? I am very much against not performing them standing up. Check out this article http://results-sports.com/article12.htm

Nice routine, other than that. Welcome to the forum :kinky:

Rogue_zero

13-07-2005, 08:29

I do both now, different feeling from them. (still the piccy of the seated press at the top of the link tho.....)

13-07-2005, 08:34

Yo Alex, why do you do the shoulder press seated? I am very much against not performing them standing up. Check out this article http://results-sports.com/article12.htm

i swear i've seen that post some where before.
Maybe his back is totally f**ked after deads ?

PikeKing

13-07-2005, 09:00

Yo Alex, why do you do the shoulder press seated? I am very much against not performing them standing up. Check out this article http://results-sports.com/article12.htm

no you arent, your man crush is effecting your judgement

666

13-07-2005, 09:42

Great progress in that short time, nice simple routine too (v. similar to mine in fact). You might be better off swapping the dips and OHP/db press though so that your back takes less of a pasting on the same day?

Scourge

13-07-2005, 10:07

Nice routine.

Robert

13-07-2005, 10:15

Agree with the skinny man. ^^^

alexp

13-07-2005, 11:23

Cheers for all the support and advice guys. Rayza, I do them seated because where I train at the moment the ceiling is a little too low to be doing them standing, but when I do train elsewhere I do them standing. 666, i'll try swapping them aroung and see how it feels, thanks. Off to the gym tonight so i'll post up how I got on later tonight hopefully!

Narc

13-07-2005, 11:41

Narc

13-07-2005, 11:41

Good progress over the last few months mate

Scourge

13-07-2005, 11:56

Agree with the skinny man. ^^^
I'll be weighing more than you soon...

666

13-07-2005, 12:15

twat

I'm sensing a reccurring theme in your posts...

alexp

13-07-2005, 21:42

13-07-05

Deadlifts 9x2
(70x6)
125x2
125x2
125x2
125x2
125x2
127.5x2
127.5x2
130x2
130x2

Dips 5x5 (BW=89kg)
(BWx5)
BW+10x5
BW+10x5
BW+15x5
BW+20x5
BW+25x5

Bent-Over Rows 5x5
(50x8)
65x5
65x5
65x5
70x5
70x5

No problems today, apart from it being so hot, managed to DL 130kg for the first time so really happy with that! After the dips though, my chest didn't feel completely worked out. I dunno if anyone else gets this? I couldn't do any more dips but I felt my chest could do some more work. I might try doing some light incline bench at the end next time?

666

13-07-2005, 22:37

Quality dips mate. I wouldn't bother doing more after them - fatigue doesn't equal growth and 5x5 at those decent weights should be plenty.

alexp

13-07-2005, 23:05

Cheers, ye I won't bother with the incline bench. I'm just thinking about going on holiday too much and subconsciously being a bit gay and wanting some fluff on my chest, as it isn't the biggest, but i'll hold back in case I end up overtraining.

alexp

14-07-2005, 23:30

Just been looking at a few other peoples journals. I'm doing 9x2 for my deads but some others seem to do 10x1. What's the benefits of just doing one rep (obviously I know you can lift more), but would this help me progress better or is it really six and half a dozen? Cheers

Narc

14-07-2005, 23:37

makes no odds really mate, alot of people just prefer pullling singles, 9x2 is cool, good volume

alexp

14-07-2005, 23:44

Ye i'm quite enjoying 9x2, and it feels like it's working, so think i'll stick with it if there's no real difference. Cheers

alexp

18-07-2005, 21:19

Didn't train last Friday cos I had a touch of the man flu!(not a great start to the journal) But anyway got back to the gym today.

18-07-05

Front Squats 6x3
(20x8)
50x3
50x3
55x3
60x3
60x3
65x3

Seated Dumbell Shoulder Press 5x5 (weight = 1 dumbell)
(17x8)
27x5
27x5
27x5
27x5
27x5

Chins 5x5
BWx5
BWx5
BW+7.5x5
BW+7.5x4
BW+5x5

EZ bar Curls
(30x10)x3

The session was good. Did front squats today. This is only the second time i've done these so i'm keeping it a bit lighter than I could maybe handle just so I can concentrate on my form a bit - and to stop me falling forwards - nearly did this a few times. The shoulder presses were quite hard as were the chins(had to reduce the weight on chins) But really enjoyed it and even jogged home afterwards.

uk machine

18-07-2005, 23:40

hi pal, just replying back to dead question earlier. some people advocate singles doubles a lot in deads, because form goes to shite in ppl who perform high reps. plus quite a few in here are PL so u only have one chance to hit a best deadlift on stage, so u need to get it right straight away (some ppl i know need to do a few reps before they get there groove, which is fine for the most part really, but not for PL). plus ppl who do reps tend to bounce the bar of floor, which is cheating and risking injury. cus the deadlift is awesome low reps will pile on the mass. also thats good going on repping ur best on deads for multiple deads. id say next session, dont do as many sub max weigths, instead get ur back warmed up good and proper, ie with only bar and 60kg for a few sets of 10 hit single reps at 80kg 100kg 120kg to accostum u to the weight, then rep out at 130kg for 1 session, then u shud be easy be able to do 140kg+ plus id say.

alexp

18-07-2005, 23:53

Cheers for the reply mate. It was really informative. I think if i got everything you said right I should do something like this next time?...

Barx10
60x10
80
100
120
130
130
130
130
130
130
130

I will try that anyway. I'm really liking deads, I feel they properly work and i'm enjoying seeing the improvements. Thanks again...

uk machine

19-07-2005, 00:11

yep u cud do that, or just do 5x5 with 130kg, which would be brutal. just do whats best for u. singles allow for perfect technique and concentration. in fact u cud do a another method, where u pull 130kg for a single, rest 15 secs then go again and do 5 reps that way. ive seen that done. ive seen a few before doing that way. are u into hyperthrpohy or strength? or both :029:

alexp

19-07-2005, 00:53

I am really training to get a bit of bulk and strength for playing rugby, (so i'm gonna start also including power cleans and push presses in my routine). Which set and rep combination for deads would be best for this? Cheers

19-07-2005, 12:50

Nice progress Alexp. All this talk of Deadlifting is making me wanna go do some now, but my back is not upto it at the moment.

alexp

19-07-2005, 14:14

Nice progress Alexp. All this talk of Deadlifting is making me wanna go do some now, but my back is not upto it at the moment.

Thanks very much. Ye i'm really enjoying deads. I'd never done them until about 2 months ago, but i'm glad i started doing them. They've really helped me gain some strength and mass. It did take a while for my back to get used to them though but now it's used to them i'm not having any problems (i just hope it stays that way). Shame about your back, hope you get it sorted out soon.
Cheers

alexp

19-07-2005, 19:52

19-07-05

Cardio - 20min jog

alexp

20-07-2005, 00:56

Right, i've just been looking at a few examples of deadlift form and realised I am pretty much doing stiff-legged deads and not conventional. I really want to start making sure my deadlifts are just conventional deads and not SLDL. Would I be right in saying that the conv. deads are better anyway? eg. less chance of ruining my back and also being able to lift more and see better gains? I don't know if i'm right or just talking b*llocks?

uk machine

20-07-2005, 14:56

alexp

20-07-2005, 17:51

both are good, but ill assume ur doing the SLDL straight from the floor? stop that now, u will do ur self no favours. if im doing SLDL ill deadlift it up first then go. also u said ur training for rugby. deads are ok now in off season, but arent too good during the season, slow u down, takes a few days to recover DOMS etc etc.if were u base ur lifts around squats, front and back cleans and pp dips (more functional for rugby than bench imo) and clean pulls.obv u can mix a treat in some days, eg pumper bi curls etc, but if u want to be better at rugby do the above. cus ur playing rugby reps and sets can be varies session to session.5x5,10x10, 20 rep squats, although id go no higher than 5 reps on cleans.
have a look on www.dragondoor.com i think they a few articles on specific sports training for american football, which in essence seems to have the same sort of training for rugby aswell

Ye i think i'll keep doing deads for a few more weeks (conv. deads), then i'll change them to clean pulls when it gets nearer to the start of the season. Also you mentioned 'pp dips', are these similar to weighted dips? I think ill slowly change my routine to something like

Day 1
20 rep Squats 1x20
Power Cleans 6x3
Push Press 6x3
Chins 5x5

Day 2
Clean Pulls 6x3
Weighted Dips 5x5
Bent-Over Rows 5x5

Then add anything else I feel needs worked on.
What do you reckon??
Thanks for the advice - it's all appreciated, and i'll have a look at that website.
Cheers

alexp

20-07-2005, 21:34

20-07-05

Deads

BARx10
60x6
80x1
100x1
110x1
120x1
130s1
130x1
130x1
130x1
130x1
130x1
130x2

Dips

BWx8
BW+10x5
BW+15x5
BW+15x5
BW+20x5
BW+25x4

Bent-Over Rows
60x8
70x5
70x5
70x5
70x5
70x5

-The deads were great today, found them quite easily actually. Will up weight next time.
-Started getting a sore head just before dips. They were going ok but really pissed off i didn't get the last rep of the last set.
-B-O Row was fine apart from my head was splitting.

-Ran home for a bit of cardio.

Mark

20-07-2005, 23:19

Day 1
20 rep Squats 1x20
Power Cleans 6x3
Push Press 6x3
Chins 5x5

Day 2
Clean Pulls 6x3
Weighted Dips 5x5
Bent-Over Rows 5x5

I don't think it is a good idea to combine the 20 rep squat with power cleans and push presses.

alexp

21-07-2005, 11:19

I don't think it is a good idea to combine the 20 rep squat with power cleans and push presses.

Ye I was hoping to keep it all to a two-day split but it might have to be a three-day split. Or I might drop the power cleans or something??

uk machine

21-07-2005, 11:28

Also you mentioned 'pp dips', are these similar to weighted dips?
Cheers
nah mate, thats just me being a mong and putting in incorrect grammar, meant to be pp,dips.

uk machine

21-07-2005, 11:36

alexp

21-07-2005, 11:52

id do squats after cleans, they are quite technical so need full attention. if i recall correctly the routine i seen on that website was like
1.a fast excercise:eg cleans, high pulls, snatches
2.squat movement:back and front, zercher, overhead, lunges
3.pressing:pp.dips,ohp,bench incline
4. back hip extension movement:sldl,deads,clean pulls,GM hypers
5.abs core work
6. a treat for u to finish on ;) eg bb curls etc.
i think they advocate u train the whole body in one go cus it can get hard sometimes to train etc consistly. what position are u mate? reps should be designed to ur specific needs prob. do u do any sprints plyos etc etc. gee all this talk makes me what to get back into it, just need to stop being a fat knacker :( :D

That looks really good, cheers. I'll use that as a template and then each time i'm at the gym i'll do the exercises that are avaliablle to me/i feel like doing. I'll slowly work my way into that as it gets closer to the start of the season then when the season starts i'll be fully into that routine. It's also good how it's whole body as it does get quite hard to train consistantly on set days once the season begins and all the rugby and drinking starts! I've not done sprints for quite a while (luckily they're not a major part of my game as I play front row -usually hooker). But i'm starting to do a bit more running at the moment and hopefully i'll slowly build up a bit more fitness and progress onto some sprints. You should definately get back into it. If i didn't do it i'd just sit on my arse the whole time and turn into a fat(ter) ****...Cheers

uk machine

21-07-2005, 11:59

no prob mate. yeh i might do, been asked to play several times this off season.was a reasonable player when at school, playing county and midlands, but as i got to colts the drinking aspect appealed more to me. i played prop and used to love the scrums and lineout lifting but the running part wasnt enjoyable

Mark

21-07-2005, 12:42

Ye I was hoping to keep it all to a two-day split but it might have to be a three-day split. Or I might drop the power cleans or something??

It depends what you are training for, but I think doing the two in the same workout would be a bad idea. If you powerclean before the 1x20 squat your lower back and upper back will be tired, and it will then be difficult to put 100% into the squats. If you powerclean after, your lower back will already be out of service due to the squats!

If you are training for mass, just drop the cleans and push press and keep the 1x20 squat. Seated press would be better after the squats because it allows you to move a greater poundage and doesnt rely on the lower back, which of course will have been wasted by the squats! I know a lot of people say "always press while standing", but I think this is an exception. If you OHP before the squats your upper back will tire quickly during the squats, making it a struggle just to hold the bar in place, and your core will tire aswell. And if you do it after the squats your lower back will be tired, meaning that you can't lift enough to give your shoulders and triceps a good workout.

.. Or you could just drop the 1x20 squat and do multiple sets of low reps.

alexp

22-07-2005, 21:27

22-07-05

20 rep Squats
60kg

First time doing these, was pretty easy at 60kg (that's why I did the extra front squats), so I was doing them fast and explosive.

Front Squats
70x3
70x3
70x3

Shoulder Press (weight is each dumbell)
17x8
27x5
27x5
27x5
27x5

I was using a different bench to sit on than usual. The back was properly straight on this one, I never realised the one I usually used was slightly inclined. This made them harder and I struggled to get the wieghts up above my head. Felt a twinge in my shoulder (where I had tendonitis(sp.??) a couple of months back) so decided to stop as I really don't want to be out of traing for a further 8 weeks!!! I think when I do these next i'll reduce the weight and maybe do 3x8 instead of 5x5

Chins

Didn't bother due to shoulder

A pretty shit workout overall so went and got a big curry and shit loads of beer. Back into it on Monday!!!

alexp

26-07-2005, 00:30

25-07-05

Deads

70x6
90x1
120x1
120x1
130x1
130x1
130x1
130x1
130x1
135x1
140x1
140x1

Great deads for me - i've never done more than 130 before but managed 140 and felt as if I could have kept going for more. I'll certanly up the weight next time.

Dips

BWx5
BW+10x5
BW+15x5
BW+15x5
BW+20x5
BW+25x5

Good dips too, made the last rep unlike last time.

Bent-Over Rows

60x8
70x5
70x5
70x5
75x5
75x5

Really happy with these too. Weight was up again!

So happy with the whole workout, especially after being so pissed off with Fridays workout! I think i'm a bit scared of heavy weights (especially on deads) probably incase I injure myself. That's maybe why I'm still finding it quite easy to increae weight by quite a bit each workout. So i'll just keep increasing it!!! Very happy with today though.

uk machine

26-07-2005, 10:35

good work mate.140kg dead is milestone for anyone. if you are feeling good with it then and plus u are new to them u could pull 180kg easy by end of year imo :033:

alexp

26-07-2005, 22:46

good work mate.140kg dead is milestone for anyone. if you are feeling good with it then and plus u are new to them u could pull 180kg easy by end of year imo :033:

Cheers mate. Ye it was really good to make 140. It would be even better to pull 180 by the end of the year. Thats definitely to work to!!!

alexp

27-07-2005, 21:26

27-07-05

Squats

60x8
70x6
80x6
90x3
90x3
90x3
90x3
90x3
90x4

Shoulder Press (weight = each dumbell)

17x12
22x8
22x8
22x8

Chins

BWx5
BWx5
BW+5x5
BW+5x5
BW+5x5

alexp

29-07-2005, 21:56

Right, i've been bulking (properly) for 9 weeks now and I had planned just to bulk for ages, but i'm really getting quite fat. I've put on about a stone of both muscle and fat and am pleased with the muscle but obviously not the fat. I was going to bulk until the start of september, then take 2 weeks off (diet and training) while on holiday and then just start bulking again. Once the holiday is over I will be back at uni and so will not be able to stick to a no-alcohol cutting diet. So because i've put on a lot more weight than I thought I would in the last 9 weeks, and because I looked in the mirror tonight and saw a huge fat b*stard, i've decided to cut for the next 4-5 weeks until my holiday and try and lose a bit of that excess fat. I know it's a pretty short time to cut but I think it is enough time to lose enough weight for me to 1) feel comfortable on a beach (i'm not desperate to see my abs or anything, i've never seen them before and I don't think I ever will, but just want to lose a bit of flab all over) and 2) be able to start bulking for the whole of 1st term at uni without getting really really fat by the end of it. So any advice or comments would be appreciated. I think i've got my diet pretty much sorted, and I will be posting an example of it every couple of days, so you can shout at me when I cheat. I'm also going to try and go for a run every day (definitely 5 times a week) for about 20-30mins. I don't think I really can afford supplements. Also I can't stand CC so would whey in milk be ok or is it really neccessary to have something better when trying to lose weight?
Cheers

Mark

29-07-2005, 22:58

I lost 7lbs in about 3-4 weeks while cutting, but still gained strength. I used low intensity cardio sessions first thing in the morning. It worked quite well.

alexp

29-07-2005, 23:16

Mark

29-07-2005, 23:20

Ye, thats all I really want to lose. Just enough so i'm not too flabby and so when I start bulking again I can afford to put on some more fat. How long/far were you running for? Did you use any supplements or just a good diet and cardio?
Cheers

I did rowing. I did 60 minutes initially, but that was too boring so I cut it to 30 minutes and cut some carbs from my diet. I didn't use supplements, just a clean diet with a calorie deficit.

You will NEED to count your calories. I didn't want to do it, but it is essential. It works too. :026:

alexp

29-07-2005, 23:25

Mark

29-07-2005, 23:32

Thanks for the advice. I'll do some running in the mornings for 3-4 days a week then in the evenings for the rest of the week (because of work). How many calories were you eating and what was the breakdown of protein/carbs/fat? Also what did u eat before the cardio in the morning, did you have your full breakfast or just some whey or something? Cheers...

I was getting between 2000-2500 depending on how much cardio I did. I didn't work out protein/carb/fat. I just made sure protein was high, and that I got enough good fats.

I had whey in water before cardio. 50g. It tasted DISGUSTING! Ewww!

alexp

02-08-2005, 20:12

01-08-05

Was moving into my new flat so didn't have time for the gym. But managed a short 20 min run.

02-08-05

Cardio
50 minute Xcountry run. Think it was roughly 9 km. Gonna check a map though to get the exact distance.
Gym tomorrow.

Diet today

So far...
-60g oats, 60g whey, in water. Vit C and Omega Oil capsules.
-30g oats, 30g whey, in water.
-Tin of tuna.
-Tin of tuna.
-30g whey in water.
-2 steaks and veg.

Still to have...
-3 egg whites, 1 whole egg (scrambled or omelette).
-60g whey in 1 pint of milk.

Still got to try and work out protein/carb/fat/cals

A few Questions...

1. If I go for a run should I be taking some whey when I get back from it, and should i have some glucose in it too?
2. What's the average protein/carbs/fat/cals in a whole egg and just the egg white. I do realise this will be a real average figure (think a similar question caused a few arguements on the AS forum) but it's just to calculate how much i'm eating eat day. I'm just looking for an average number, maybe someone who does a lot of cal counting may know??
3. They plain all-in-one-whey is pretty disgusting on it's own in water. Is there something I could put in it to make it taste a bit nicer (i know I could use nesquick, but surely it can't be too great for cutting)
Thanks for all help.

Here's my current measurements (02-08-05):
(can't check weight at the moment but it was 90kg last monday and I don't think it'll have changed much)
Chest: 113 cm
Waist: 90 cm
Stomach (around belly button): 95cm
Biceps: 38cm

Icepick

02-08-2005, 22:03

alexp

02-08-2005, 22:12

1.bit of glucose and some whey,I pesonally dont bother with the glucose
2.around 6.5g of protein/80cals in one egg,3g protein/18cals in the white
3.man the f up,but if you must try some cake flavouring,only get on wit strawberry flavour and a lil sweetner,also if you can let it cool in the frezzer for like 2hrs before you have it

Cheers for the reply...Ye I know I need to man the feck up. :066: I might just put a small scoop of glucose with the whey as that seems to make it taste a bit better...?

Fred

03-08-2005, 00:05

hi mate try www.fitday.com for working out calories, i find it useful ;)

Rayza

03-08-2005, 09:05

02-08-05
3. They plain all-in-one-whey is pretty disgusting on it's own in water. Is there something I could put in it to make it taste a bit nicer (i know I could use nesquick, but surely it can't be too great for cutting)
Why did you buy unflavoured whey if you can't stand the taste? Next time buy some of their flavoured variety.

I can't believe how many people seem to hate whey but they can put up with so much other ish.

uk machine

03-08-2005, 10:22

alexp

03-08-2005, 18:10

hi mate try www.fitday.com for working out calories, i find it useful ;)

That's a great help, thanks mate...

alexp

03-08-2005, 18:19

Why did you buy unflavoured whey if you can't stand the taste? Next time buy some of their flavoured variety.

I can't believe how many people seem to hate whey but they can put up with so much other ish.

To be honsest it's not that bad, I can put up with up when bulking, but when I drink it as much as I am when I'm cutting it does get a bit rank, and it's making up 2 meals a day and I reckon i'll get sick of it pretty quickly. I bought it because it's so cheap compared to the flavoured stuff, and i'll keep buying it!!!!

alexp

03-08-2005, 18:23

coming on well mate. thought u played rugby? u shud be used to drinking horrible drinks after games :043:, whey in water shud be nothing! j'k. btw i went rugger training last night and i was ****ed! lol. looking forward to see how srummaging is now that im stronger

I've eaten cat food, shit loads of raw eggs, dry weetabix, drank cider, buckfast and numerous dirty pints yet I'm moaning about some whey in water, your right, I really do need to dry my eyes!!! Sounds like the training was a b*astard. I'm hoping the cardio i'm doing for the cutting will also help me get a bit fitter for the rugger...

BengDogg

03-08-2005, 19:42

yknow what i find funny...?

unflavoured whey tastes awfull so how come its called unflavoured? why not feaces flavour or something more appropriate???

alexp

03-08-2005, 20:56

yknow what i find funny...?

unflavoured whey tastes awfull so how come its called unflavoured? why not feaces flavour or something more appropriate???

Ye, they really should re-think that name. Although I don't think there's a market for disgusting flavoured whey...

BengDogg

03-08-2005, 21:01

yeah i think if it was called turd flavour and it had a pic of a big turd on the front of the tub it my not sell as well as the mint chock chip stuff

alexp

03-08-2005, 21:09

03-08-05

Deads
(double overhand)
70x6
90x3
120
130
(mixed grip)
130
135
135
140
145 (NEW PB!!!)

Good deads, new PB so really happy!

Dips
BWx5
BW+10x5
BW+15x5
BW+20x5
BW+20x5
BW+25x5

An improvement on last time so happy.

Bent-Over Rows
60x8
70x5
70x5
75x5
77.5x5
80x5

Another improvement, really feeling the last set on my upper back.

666

03-08-2005, 23:01

Nice session, dips especially.

uk machine

04-08-2005, 10:08

v.nice sess!
btw being one of the more/harder older ppl in my colts team i usually got away with the punishments. although ive had to eat an onion like an apple.also the other shit like drinking piss for fun, naked streaks etc etc

alexp

07-08-2005, 13:47

The diet went to f*ck on Friday night and Saturday morning. But got back on it yesterday afternoon and today. And gonna go for a 10k run tonight.

06-08-05
Hungover

Squat
60x8
80x4
90x3
90x3
90x3
100x3
100x3
110x3
110x3

Usually I sqaut as deep as I can, but today I was at a different gym and used the squat rack and kept smacking the weights off the rack so didn't go as deep and so managed more weight, infact a PB.

Push Press
40x8
50x5
50x5
60x5
60x5
60x5

First time i've ever done these. Went well. Really enjoyed them.

Chins
BWx5
BWx5
BW+5x5
BW+5x5
BW+5x5

Same as usual...

alexp

07-08-2005, 21:47

06-08-05

Cardio
11km Xcountry run.

alexp

08-08-2005, 22:19

08-08-05

Deads
Double-overhand grip
70x6
100x3
120
120
Mixed grip
130
135
140
145
145
147.5 PB
150 PB!!!!

Went great, another PB!! But, I am feeling them getting harder now so don't think i'll manage much over 150, wouldn't mind another 5kgs in the next week or two though.

Dips
BWx5
BW+15x5
BW+20x5
BW+20x5
BW+20x5
BW+25x5

Really happy again, an improvement from last time so can't complain. Next time I might keep it a bit lighter at the start so I can dip a bit heavier on the last set or two.

Bent-Over Rows
70x8
75x5
75x5
77.5x5
77.5x5
80x5

No problems here.

Fred

08-08-2005, 22:56

well done on the PB :025:

Black Knight

08-08-2005, 23:00

Congrats on the pulling, fella!

alexp

08-08-2005, 23:54

Cheers guys. It was a bit of a milestone. Had wanted to be deadlifting 150kg within 4 months of starting deads. That was my main goal. But i've managed it in 2 months and 1 week so really chuffed with that!!! Just got to keep going and hopefully improving. Although I'm keeping an eye on my form while lifting as I don't want it going to sh*t as the weight increases.

alexp

10-08-2005, 21:38

09-08-05

Cardio - 20 min run

10-08-05

Squat
70x6
90x4
100x3
100x3
105x3
105x3
110x3
110x3

Struggling to find a comfortable depth. Gonna keep these at this weight until i'm fully comfortable. But i'm really happy with this weight.

Shoulder-Press (weight = each arm)
17x12
22x8
22x8
27x8

These were fine, no problems. An increase in weight from last time.

Chins
BWx5
BWx5
BW+5x5
BW+5x5
BW+5x5

Same as usual.

alexp

16-08-2005, 14:26

Well, not been able to do much recently. Was moving flat fri-mon so didn't make it to the gym at all. Went for a 20 min run each day though. My diets been pretty good and strict (except sat night when I was out on the piss!) so hopefully still slowly shifting a little bit of fat. Also managed some chins (BWx5x7) at home on my chinning bar on my door, it was better than nothing and i'll get back into the gym on wednesday night. Just thought I'd keep the journal updated anyway!

alexp

17-08-2005, 21:19

Got up this morning and felt a cold coming on. Got progressively worse and ended up coming home early from work. Didn't think i'd make it to the gym but after a sleep and seeing that there was feck all on TV i decided just to give it a shot, although didn't really expect it to be a good session...but it went really well...

Deads
double overhand
50x5
70x3
90
100
120
mixed grip
140
145
150
150
152.5 NEW PB
155 NEWER PB !!!

5kg on old PB. Think I'll slow it down a little bit now (definitely not as much as 5kg more in one session next time). Don't want to start sacrificing form for weight.

Dips
BWx5
BW+10x5
BW+10x5
BW+20x5
BW+30x5 NEW PB!!!!
BW+30x4 (failed on 5th)

Happy with the new PB, unhappy with the last failed rep, but something to work for next time. The last set was really hard though.

Bent-Over Rows
70x8
75x5
75x5
77.5x5
80x5
80x5

Steadily increasing each session.

Overall a surprisingly good workout!

Also decided to weigh and measure myself today for the first time since I started cutting (2 weeks ago). I didn't expect much. Although my diet has been good during the week, it's been sh*t at the weekends, but it was really surprised. Here's the 'results'...

................. 2 weeks ago...........Today.........Amount Lost

Weight............14.01st..............13.09st.... .........6lbs
Chest...............113cm..............112cm...... ........1cm
Waist................90cm...............87.5cm.... ........2.5cm
Stomach............95cm................91cm....... ........4cm
(around
belly button)
Biceps...............38cm................37cm..... ..........1cm

So happy with the 2 weeks work and looking forward to losing a little bit more in the next 2 weeks. Then I plan to find my 1 rep maximums and then 2 weeks off on hols!!!!

uk machine

18-08-2005, 13:38

good work mate, some of the best sessions are when ive been feeling like shite. :032:

666

18-08-2005, 13:50

Don't want to start sacrificing form for weight.

Too right - back injuries seriously aren't worth trying an extra kg or 2... :(

Congrats on PBs pal, especially on reduced cals. I'm a pile of pants if I'm not eating lots.

alexp

20-08-2005, 20:34

Cheers guys. /\ /\ /\

20-08-05

Box Squat
50x5
80x5
100x3
100x2 (failed on 3rd)

First time doing these. Really enjoyed them until failing the last rep due to feeling a twitch in my right thigh, so decided to leave them today. I think I was maybe a little adventurous with the weight, especially for my first try at these.

Push Press
50x5
55x5
55x5
60x5
62.5x5 PB!!!

Went fine. New PB and didn't really feel that hard!

Chins
BWx8
BWx8
BWx8
BWx5
BWx5

Forgot my dipping belt - pissed off! So just tried some random reps. Felt goos though and I think since I'm going on holiday in bout 2 weeks might stick with the more reps to get some chav-like beach muscle!!!

Overall not a great session. The squat kinda pissed me off a little, but just gives me something to improve on and get right next time.

uk machine

21-08-2005, 11:52

Cheers guys. /\ /\ /\
to get some chav-like beach muscle!!![/I]

oi!
:013: :019: :kinky: :065: :065: :072:

alexp

22-08-2005, 21:31

oi!
:013: :019: :kinky: :065: :065: :072:

Sorry!!! ;)

22-08-05
HUNGOVER!!!

Deads

70x5
90x3
110x2
140x1
140x1
140x1
140x1
145x1
150x1
150x1
150x1
155x1

Happy enough here

Dips

BWx10
BW+10x10
BW+10x10
BW+10x10
BW+5x10

Went for more volume less weight here...off on hols in just over a week. Gotta try and look good.lol

B/O Rows

70x8
77.5x5
77.5x5
77.5x5
80x5
80x5

No problems here

Overall a good session, especially with a hangover! Fecked after it though. Got to have an early night tonight!

alexp

24-08-2005, 10:46

23-08-05

Cardio- 12km X-country run

alexp

24-08-2005, 20:42

Got a call about 30mins before going to gym from my training partner saying he wouldn't be able to make it! Not a good start. We both lift roughly the same and was counting on him for a bit of encouragement. So I was on my own . Anyway, I dried my eyes and got down to business.
And here's the results...

Deadlift 1RM

Double O/H grip
60x6
90x3
120x1
140x1
Mixed Grip
150x1
160x1 New PB...no problems :)
165x1 New PB...again no problems :D
170x1 New PB...starting to get tired but no real problems :040:
172.5x1 NEW PB!!!!...a struggle but did it!!! :banana1:
175 FAIL Actually not a bad attempt. Got it all the way up just couldn't straighten my legs and get my shoulders back.(infact some may have argued I did it but it just didn't feel right and i'm not gonna cheat myself).

Videoed all my PBs and the failed 175kg (just on my mobile though) so my training partner can have them repeatedly rubbed in his face!!! :jestera:

Really happy with that. Going to give the deads a rest until i'm back from hols - roughly two weeks and then i'll start training again. Anyone got any ideas at roughly what weight I should start training with in two weeks?
Thanks for all your help!

PS I know I posted this in the other section too, but just want to be able to find it easily in here when the other section has disappeared.

Black Knight

24-08-2005, 21:17

Awesome, well done!

Scourge

24-08-2005, 22:01

17.5-20kg on your p.b. ain't too bad. Ya git.

Four wheels in no time.

Fred

24-08-2005, 22:09

nice one, you would have got that 175 as well if you knew that was what you were going to attempt at the start

PikeKing

24-08-2005, 22:52

nice work young man!

I could never get 4 wheels, 177.5kg was my PB when I wasnt injured!

alexp

24-08-2005, 23:06

Thanks very much guys /\ /\ /\ I was really pleased with my lifts tonight

What's 4 wheels? Do you mean 180? 4 plates on each side? Or 400lbs??

Icepick

24-08-2005, 23:11

Good Shit,first time I maxed,I went with 140,160,180..I'm sure you would have got that

BFT

24-08-2005, 23:50

Solid stuff mate. Well done.

uk machine

25-08-2005, 13:05

good shite
:026:

alexp

29-08-2005, 16:27

Well i'm off on hols on Wednesday so that's the cutting diet coming to an end. Here's the results of it -

.....................4 weeks ago..........Today..........Total loss
Weight..............14.01st...............13.6st.. .........9lbs!!!
Chest................113cm................112cm... ........1cm!!!
Waist.................90cm................86.5cm.. .........3.5cm!!!
Stomach.............95cm.................89cm..... .......6cm!!!
(around
belly button)
Biceps................38cm.................38cm... ..........0cm!!!
(although have put some beach muscle on biceps lately!!)

Really happy with that!!! Now it's time for the fun part - putting it all on again!!! Might hit the gym one last time before I go, so there could be one last journal entry, but if not I'll speak to all you losers when I get back!!!

uk machine

29-08-2005, 16:52

id go and have a massive session then you got about 10 days rest.have fun mate on holiday!

alexp

17-10-2005, 13:36

Well, it's been about 6 weeks since i last posted on here, mostly due to boozing and the fact I have no personal access to the internet. I have to use the library and I hate this place!! I had about 10 days on holiday, it was amazing by the way, then a few days sorting all my stuff in my new flat and then Freshers' Week started !!!! and it never really finished until the end of September. I have been going to the gym since about mid-septemer, but because my life really isn't in any proper routine it's been hard to workout in any proper routine, that and the fact i've started rugby again and I do that about 4 times a week. Anyway i'm starting to settle down a bit and really want to start training properly again. After going to the gym recently I realise i've lost quite a bit of strength and size, but hopefully it shouldn't take too long to put it all back on. For the last 4 weeks or so i've been going to the gym whenever i've had time and just doing random workouts depending on how I feel (I have a broken thumb at the moment), what is available, and whether I have rugby in the near future. I'm now looking to get back to training properly but I dont know what way to workout. I'm back playing rugby at the moment and that consists of:-

Mon - training in the evening
Wed - Game
Thu - training in the evening
Sat - Game

So it's quite hard to fit the gym in there too, so I was thinking of a full body workout that could be done whenever I had any free time at least twice a week. I liked a routine ukmachine posted earlier on this thread:-

1.a fast excercise:eg cleans, high pulls, snatches
2.squat movement:back and front, zercher, overhead, lunges
3.pressingp.dips,ohp,bench incline
4. back hip extension movement:sldl,deads,clean pulls,GM hypers
5.abs core work
6. a treat for u to finish on eg bb curls etc.
i think they advocate u train the whole body in one go cus it can get hard sometimes to train etc consistly.

I have tried this but after doing squats I could no way manage deads. So i've sort of changed it to suit me and the equipment I have to work with...

1. Cleans
2. Squats or Deads
3. Dips or Push Press
4. Bent-Over Rows or Chins
5. Core work
6. Any isolation work if really needed

Any advice on this is welcome...if it's shit just tell me. I'm gonna try a full-body routine for a while and see how it goes. Because i'm starting to get into more of a routine at uni now I may end up being able to do the 2-day split I ws doing before as i really found that it worked, but I may find something like the workout wbove suits me better.
Thanks and hello again!!!

Narc

17-10-2005, 13:41

Could do without the deads imo and just stick with the clean/squat/pp/chin

alexp

17-10-2005, 13:43

Could do without the deads imo and just stick with the clean/squat/pp/chin

Are deads not supposed to be a good lift when training for rugby...and also don't think I could give up dips so would maybe alternate between them and pp?

Narc

17-10-2005, 13:47

Well, i don't think they're absolutely necessary, not as important as cleans, and if you have limited recovery they seem to cost more than they're worth imo.
Yeah could alternate, maybe row if you're dipping and chin if you're pp'ing.
Maybe some grip work?

uk machine

17-10-2005, 13:58

allright mate, yeh wouldnt do deads with that schedule you will never recover. otherwise looks fine

alexp

17-10-2005, 16:27

Well, i don't think they're absolutely necessary, not as important as cleans, and if you have limited recovery they seem to cost more than they're worth imo.

allright mate, yeh wouldnt do deads with that schedule you will never recover. otherwise looks fine

Ok then i'll leave them out. It's just i really love doing deads. I'll maybe include the odd set if training or a game is cancelled and I have enough time to fully recover.
One other question though-what squats would be best to do. I did 20 rep squats a couple of times but I could hardly walk for a few days after (maybe I just need to get used to the high reps). I was also thinking about box squats? Maybe 6 sets of 3 reps?
Thanks

Narc

17-10-2005, 16:36

I'd do oly's but then i think oly's are the daddy, heavy and fast as you can, 6x3 is fine, 8x2, whatever really

alexp

08-11-2005, 14:48

Managed to get some free time in the library so here's some of my last sessions:

25-10-05

Cleans
50x5
60x5
60x5
70x5
70x4

Squats (20 rep)
70x20

PP
50x5
60x5
60x5
60x5
60x5
62.5x5

Chins
BWx5 (x6)

30-10-05

Cleans
60x5
60x5
60x5
70x5
70x5

Deads
60x8
90x6
120x3
140x2
160
160
160

PP
60x5
60x5
60x5
62.5x5
62.5x4

Chins
BWx5 (x6)

These sessions were all ok. Not seeing much change, don't think i'm really doing enough, and i'm certainly not eating enough but boozing too much. Gonna get a half decent diet worked otu and going to stick to it. And really concentrate on getting in the gym twice a week, even if it means only training for rugby once a week. Off to the gym now. I'll try and post how it went ASAP.
Cheers

alexp

15-11-2005, 15:21

08-11-05

Cleans
60x5
60x5
65x5
70x5
70x5

Squats
80x5 (x5)

Didn't want to do these too heavy as had a big match the next day

PP
60x5
60x5
60x5
60x5
65x5

Really happy with these. I was a bit dissappointed with my lack of progress in size, but one of my mates who is roughly the same size as me (and I thought same strength) tried these and struggled with 40. So although it's horrible that my friend not being able to lift the same weight made me happy...it did!!!

Chins
BWx5x5

10-11-05

Cleans
60x5
60x5
65x5
70x5
70x5

Squats
80x5
80x5
80x5
80x5
85x5

Just slowly increasing the weight as my legs seem to recover very badly after squats

PP
60
60
60
65
65

An increase from last time

Chins
BWx5x5