"To see if I can" - 2010 starts p6

So, last Thursday I did my 30mins x-trainer and Friday did:

DB shoulder press (2 arm): 1x10 10kg, 3x9 15kg (managed to get an extra rep over previous week)
DB bent over rows: 3x10 26.5kg (up 2 reps per set)
DB front raises: 2x10 6.5kg (don't usually do these but tried them at 10kg and struggled yet 6.5 was too light, oh well)
Weighted push crunches: 3x12 30kg (15kg in each hand)

Got my chest and leg day today which I'm looking forward to and also a new look to aspire to:



Although I'm not too sure about the sideburns

You will need heavy grips grippers rated at 400lb + to get blades like that come out of your hands
 
Good goal to aim for, just keep your training consistent and your diet in check, remember protein protein protein!

Heh, yeah. I can get the blades fitted surgically

Just finished my workout:

BB press: 1x10 37.5kg, 3x8 51kg, 1x10 37.5kg (strange I know but I was unloading the bar and felt like doing a few more)
Deadlift: 3x10 57kg
Hack squat: 3x10 57kg
BB Calf raise: 3x15 57kg

Feel a bit knacked now, off for some protein

Keep up the good work mate! have you thought about dropping the reps and upping the weight? You will more than likely grow a fair bit quicker.

I have but I'm running out of weight at home!

And I have no cash to buy more which is a shame since someone close by is selling 4 x 10kg plates (still boxed) on ebay for £32 which seems reasonable.

Use anything you can on the barbell mate, tins of paint, anything with a bit of weight to it, as long as you have 2 of them! lol! And definitely do DIPS!!!!! get 2 chairs back to back put your hands on the tops of the back of the chairs and just dip, this will put pounds on your bench like nothing else if you haven't done them before, don't go so deep that it hurts your shoulders just goto parallel, and definitely under no circumstances do it the easy way! i.e feet up on another chair and hands on the other dipping down, this will wreck your shoulders and do very little for you! go hardcore full bodyweight hands on tops of chairs, and you will be rewarded! Keep up the good work mate.

Thanks jonezy.
I have been doing dips the way you describe on two chairs.

However due to a wrist injury last week I couldn't do them so did them the "easy way".

I have to say it did seem to burn the triceps quite a bit.

Anyway, I'm due to do them today but I'll have to see - wrist still hurting.

When I started I could barely manage 3 sets of bodyweight dips and now I can do 4 sets of 10 and am thinking of adding weight.

As soon as your wrist is better dump the arms behind you dips mate, as the pump/burn has nothing to do with muscle growth, and don't worry about leaning forward or going up straight doing dips, just do them the way you feel most comfortable and the strongest, because if your doing weighted dips with 100 pounds strapped to you everything will be bigger! Also use a backpack to add weight too, don't jump to high just add say 2.5k and work up from there.

Just finished my arm workout and I am weakened

Luckily I managed to do dips as the wrist is much better.

Dips: 1x6, 3x12 (normally do 10, will add weight next time)
DB hammer curls: 1x8 11.5kg, 3x8 14kg (up from last week and found it easy)
DB one arm triceps extensions: 3x8 14kg (last few nearly killed me)
DB concentration curls: 3x8 15kg (again, up from last week)

I also ate loads today by my standards, probably nearly 4000cals.

good effort mate keep it up

body weight exercises are good , dips pull ups(can get a pull up bar from argos for a tenner, just put it away once you have use it (mrs will moan other wise mine does)
 
good luck

Did Friday workout and then rested all weekend.
Managed to pull a back muscle I think by doing standing hammer curls and putting too much back into it.
Or could have been digging in the garden.

Anyway, needed the weekend rest.
Might not too my deads today, will see how it goes.

Managed to up reps in all exercises on Friday:

DB shoulder press: 1x10 10kg, 3x10 15kg
Weighted crunches: 3x14 30kg
DB bent over rows: 3x11 26.5kg
DB lateral raises: 3x6 9kg (find these tough)

Bit of a mixed workout yesterday.
Was really weak on my bench for some reason.
Warmed up with 1x8 37.5kg and found it quite tough.
Moved up to 50kg and could only manage around 5 reps (normally do 8).
Did three sets of that then did another 8 @ 37.5kg.
Not sure why it was so bad - I was expecting to bump up to around 53kg.

Leg stuff was okay though!

BB press: 1x8 37.5kg, 3x5 50kg, 1x8 37.5kg
Deadlift: 3x10 60kg
Hack squat: 3x10 60kg
Calf raise: 3x15 60kg

Oddly, the main effect of upping the leg weights was totally pumped forearms!
Should help my grip improve though.

Didn't bother with cardio Tuesday - thought I'd give it a miss and see if I gain weight quicker.
Did my arms yesterday:

Dips: 1x8 bodyweight, 4x10 +2.5kg (added weight as per suggestions and found it quite easy, will add more next week)
DB hammer curls: 3x8 15kg
DB one arm tricep extension: 3x10 11.5kg (dropped weight to get full range of motion)
DB concentration curls: 3x8 15kg (same weight as last week but added 2-5 negatives at the end of each set)

Not a bad session, and I weighed 11st 7.5lb (73.3kg) this morning.

Decent workout on Friday, upped weight or reps on all exercises:

DB shoulder press: 1x10 10kg, 3x8 16.5kg (upped weight)
Weighted crunches: 3x12 32.0kg (upped weight)
DB bent over rows: 3x8 31.5kg (upped weight)
DB lateral raises: 3x7 9kg (upped reps and found them much easier than last week)

Had monthly weigh in this morning and was 11st 7 1/4lb or 73.1kg which is up 3.5lb or 1.6kg on last month - not huge but going in the right direction.

Also, all measurements up slightly:
Chest: 97.0 to 97.5cm
Bicep: 31 to 32cm
Thigh: 54 to 55cm
Calf: 33.5 to 34.0cm

Waist up as well, as expected!

Decided to update weekly.

Monday
BB press: 1x8 37.5kg, 3x5 47.5kg, 1x8 37.5kg (didn't feel strong today)
Deadlift: 3x10 60kg
Hack squat: 3x10 60kg
Calf raise: 3x15 60kg

Wednesday
Dips: 1x8 bodyweight, 3x10 +5.0kg (extra weight and was okay with it)
DB hammer curls: 3x9 15kg (managed an extra rep, lol)
DB one arm tricep extension: 3x8 10.0kg
DB concentration curls: 3x8 15kg

Friday
DB shoulder press: 1x10 10kg, 3x10 16.5kg (upped reps)
Weighted crunches: 3x10 33.0kg
DB bent over rows: 3x10 31.5kg (upped reps)
DB lateral raises: 3x9 9kg (upped reps again)

Weight this morning was 11st 9 1/2lb or 74.2kg which is an increase on last week but I do feel a bit chubby around the midsection!

Didn't keep my eating up from Thursday to present due to various reasons, but gonna get back on it this week.

Monday
BB press: 1x8 37.5kg, 3x8 47.5kg (back up to 8 reps thankfully)
Deadlift: 3x10 62kg (pretty much run out of weight now...)
Hack squat: 3x10 62kg
Calf raise: 3x15 62kg

Wednesday
Dips: 1x8 bodyweight, 3x10 +5.0kg
DB hammer curls: 3x9 16.5kg (weight up slightly)
DB one arm tricep extension: 3x10 10.0kg
DB concentration curls: 3x8 16.5kg (weight up)

Friday
DB shoulder press: 1x10 10kg, 3x10 17.5kg (weight up slightly)
Weighted crunches: 3x10 35.0kg (weight up slightly)
DB bent over rows: 3x8 32.5kg (maxxed weight on DB, will change to upright rows next week)
DB lateral raises: 3x6 10kg (upped weight)

Made a couple of changes for yesterday's routine:

Monday
BB press: 1x8 37.5kg, 3x6 50.0kg (upped weight but had to lower reps)
Deadlift: 3x10 62kg 
Front squat: 3x6 62kg (changed from hack squat and could go much lower, hence dropped reps)
DB flies: 3x12 10.0kg (instead of calf raises. weight was too light though)

Weighed 11st 9 1/2lb this morning so same as a week ago!

Nothing to report over the past week.
Didn't work out last Wednesday due to feeling awful and it got worse over the weekend.
Lost most of my appetite, felt weak, tired and nauseous.

Only just started to feel better yesterday and then had virtually no sleep last night due to a 4 year old with an ear infection.

Not feeling too bad today so may work out arms later, but my weight this morning was 11st 4 3/4lb which is back where is was 2 months ago

Feeling much better now.
Managed to train on Friday.
Swapped bent over DB rows for upright DB rows since I had maxed out my DB weight for the bent overs.
Uprights have killed my neck - feels like I've been headbanging!

Went a little easy on the weights:

DB shoulder press: 1x10 10kg, 3x8 16.5kg
Weighted crunches: 3x10 33.0kg
DB upright rows: 3x8 15.0kg
DB front raises: 3x8 10kg

Hopefully back to normal for chest/legs day tomorrow.

Still not feeling great

Managed a lightish chest/legs workout yesterday:

BB press: 3x6 47.5kg
Deadlift: 3x10 55kg 
Front squat: 3x10 55kg
BB calf raises/shoulder shrugs: 3x12 55kg (added a shrug after each raise just for experimentation)

Better than not working out I suppose.

Weighed 11st 6 1\4lb this morning so still some weight to regain.