imsimons road to somewhere (deadlift vid pg 3- and MY NEW BABY PIC!!)

hi all, this is a new journal for me
lots changed so time for a fresh approach to things!
firstly the bestest thing to happen is my wife is pregnant which is fantastic news!
secondly Im really getting into the idea of doing a triathlon or 2 which requires a fair bit of training so I have been struggling to stay with the 3day split I was doing as well as swimming, bike running, in fact it was a big mess and exverything was suffering, I started hardly doing squats at all as that would then ruin whatever cardio I would have the following day etc etc so im going to go down to a 2day split for the weights, nice and basic and then try and get the triathlon training in as well.

Due to working shifts I will not be doing a particular excercise on any perticular day but the 2 day split will be
Day one:
Squat
DB flat press
BB row
BB curl

Day two:
BB overhead press
Deadlift
Dips or cg press
abs

my shift pattern goes over a 3 week period, the only day I must stick to is to swim on 2 out of every 3 thursday mornings (im working on the 3rd) at the local pool where they do a club stlye one hours session, other than that I am just going to try and get at the very least one run and one bike a week.

starting from today then
this morning I did 20mins run (with the dog) with about 5minutes powerwalk warmp up and same after (this is the time to get to the forest from my house.
and hopefully will be doing workout 1 later today

squat
80kgs  6, 6, 6, 6    +5kgs next time

DB bench
25kgs 6, 6, 6, 5

BBrow
42kgs, 6, 6, 6, 6     45kgs next

BB curl
25kgs, 6, 6, 6, 6    27kgs next time

Might only be able to get into the gym 2 day's per week myself in a few month's myself if work goes the way I fear, so will be checking your progress with interest.

Good luck

hi golconda! thanks for the post work really is crap hey!

christmas eve session (working christmas day!)

OHP
30kgs   6, 6, 6, 6  easy enough another 5 next time

deadlift
100kgs   6, 6, 6, 6  went quite light as back hasnt done these for a few months  +10kgs

CG press
30kgs 6
32kgs  6, 6, 6    up to 35 next time

All the best with the training, congratulations on the forthcoming baby!

yesturday
unfortunatly unable to do squats today but they will be back into this workout next time round

DB bench
25kgs
6, 6, 6, 6   yay! up to 27kgs next time

BB row
45kgs
6, 6, 6, 6  this felt good better than when I was doing less weight and more reps, im going to have a go at 50kgs next time

Bicep curl
27kgs
6, 6, 6, 6
Blimey, wasnt expecting to be able to complete this chuffed to bits, only just managed the last rep, will put an extra 2kgs on next time 

OHP
35kgs
6, 6, 6, 6 still felt like I had a bit more left in the tank, will go up to 40kgs next time but doubt I'll manage that!

deadlift
110kgs
6, 6, 6, 6   felt good! 115 next time

Cg press
35kgs
6, 6, 6, 6 happy again to of finished these! 37next time

well ive signed up to do a winter series of 3 dualthlons, first one is at end of january so my priority really needs to be on some running and bike work, they are only relatively short duathlons, but I would imagine will be punishing all the same! they are 2.25mile run, 10mile mountain bike ride, 2.25mile run

went for a run this morning using my crimbo pressie from wifey, a garmin forerunner 350 its brill! uses gps on a watch unit gives me my speed, and recordeds where I go and has HR monitor as well

2.5miles run 22mins, but the bit that counts was the 2.25mile point which was bang on 20mins, I would like to get that down by a fair bit, Im hoping it should be relatively wasy to do this i just need to learn to pace myself

bit later in the day workout
Unfortunatly a slight pull on the calf meant I didnt think squats were a good idea so again they were left out

DB bench
27kgs  6  wow that felt heavy
6, yep definately heavy! thought 5 would be the most I'd manage for the next set
6, that was unexpected! 6th rep was a proper shakey only just made it
4, would of loved 5 but it wasnt to be!

this is a nice weight that is really challanging me but Its not so heavy that i cant use decent form


BO row
50kgs
6, 6, 6, 6
again this felt good! more of a challange, will stay at this weight again next time

Bicep curl
27kgs
6, 6, 4, 4
bit like DB bench, the new weight is a hell of a challange but all good!

went to the gym this morning just to do cardio, they havent got enough equipment really for a proper workout all machines etc so cardio was
10mins Xtrainer
10mins bike
15mins run
10mins Xtrainer
pleased with this as need to continue hard with the cardio

got home, had a coffee and quick bite to eat and then into the garage for some weights (cold weights!)

OHP
40kgs (bit nervous of this!)
6, wohoo this felt really good as in its really challanging me now
6,
6 <just
5   
really pleased with this, shows my shoulder is getting back to normal after its dislocation last april

deadlift
115kgs
6, 6, 6, 6    not much to say really! another 5kgs next time

CG press
37kgs
6, 6, 6, 6      as per ohp, starting to have to work now! will have a go at 39next time

nice mate, progression on the weights is looking great! hows progression on the cardio going ? also what kinda height/ weight are you ?

thanks for stopping by zane, im 28years old, 5'9" and currently somewhere around 11stone 10.  When i was playing rugby i was nearer 13stone.

went for a morning run with the dog today, total was 2.75miles but the importnant bit again for me was the 2.25mile point which today took 19mins 15secs so a full 45secs quicker than previously! cant be bad! especially as this was before breakfast

got home, had brekkie waited about an hour and went into the gym/garage  still cold!

squats (pleased that I could do them on same day as run!)
90kgs  6, 6, 6, 6
felt fine, could take a lot more but I train alone with no power rack just squat stands so cant push these to my limits, 95kgs next time

DB bench
27kgs  6, 6, 6, 5
1more on the last set than last time so progress!

BB Row
50kgs  6, 6, 6, 6
felt heavy! used a different bar and I reckon possibly slightly heavier than last time but felt good, stay at this weight untill im happy every single rep being pulled as high as possible

Bicep curl
27kgs  6, 6, 6, 6   felt like hard work! not sure weather to increase or not next time yet

tuesday:
run - the 2.25 same course as when it took me 20mins, this time it was excately 18mins so 2mins off! cant be bad! HR got up to 182.

managed to fit in a workout but dropped deadlifts due to legs feeling a little wobbly from the run

OHP
40kgs, 6, 6, 6, 4       felt better than last time!

CG press
40kgs  6, 6, 6, 6   happy with these! up 2kgs next time


this morning was a swim session that runs at the local pool on a thursday run by a coach, cant remeber the excat session but the total was 2400meters (96lengths) variations of intervals, kick, pulls, drills, 50m's 100m's etc 
this session always tires me out I was really happy as today was the first time ive managed to do the complete workout that he sets within the hour

had wanted to workout but body is to tired to really hit the weights but not to worried as cardio has to be the priority!

skipped squats again today which im happy to let myself off providing I get some cardio done in next two days.
DB bench
27kgs,  6, 6, 6, 6!!! wohooooo very happy to of done this! I will stick at this weigh again next time just to make sure I can nail them before moving up

BO ROW
50kgs  6, 6, 6, 6   no probs 52nex time

bicep curls
wasnt sure weather to do 27kgs again or move up, thought sod it and gave 30kgs a bash
30kgs 6, 6, 6, 4  WOW was expecting more like 6, 5, 4, 3 so was very happy with thes!

tuesday was:
ohp 37kgs 4x6   up to 40
deadlift 100 6
             110  6, 6, 6  up to 115 next time
cg press 37kgs  6, 6, 6, 6   up to 40


today
am pre brekkie run 20mins

squat
80kgs 6, 6, 6    slight stretch in left leg so didnt do a 4th set

DB bench
25kgs  6, 6, 6, 6  move up to 27 again

Bent over row
50kgs
6, 6, 6, 6,  struggled a bit on last reps so stay at 50

Bicep curl
25kgs   6, 6, 6, 6  same as above just a little wobbly at the end so will do another week of this 

went for a good swim this morning, a good training session total was 2300meters

had a break and something to eat and then hit the gym, shoulders felt a little tired from the swim but I was determind to have a weights session as well

OHP shoulder
40kgs
6, 6, 6, 5    had hoped to of managed all of these but I'll but it down to the swimming!

Deadlift
120kgs 6, 6, 6, 6
very happy as thought I might struggle more than I did, the very last rep was a decent struggle!
will put another 5kgs on next time

CG press
40kgs  6, 6, 6, 6
yay! up another 2kgs next week, also want to make sure my form is ok I'll do some you tube checking! was nt sure if my upper arms are staying as straight as they should

did some ab work in between sets of CG  2sets of 12 reverse crunchs and 3 sets 12 reps of normal crunches

should of also said I was very pleased with myself yesturday! out on my road bike but It was the first time ive ever ridden with clipless pedals and I didnt fall off!!

they make a huge difference and im looking forward to getting out for a longer ride, I did about 6 miles. when I get chance would like to go out for something getting on 30miles

our with the dog for a run this morning, 2.5miles  which took about 21mins.
got back had a coffee and a snack and then into the garage

I had again decided to miss squats today but im happy with my reasons, i have another competition on saturday (duathlon) and I want my legs to be fresh for it, but want to get a decent bike ride and swim in before the weekend so squats will be back next week with no excuses allowed!

DB bench
27kgs a few month back i got stuck on this weight for a quite a few weeks and just couldnt crack it so at best today I was hopping for 6, 6, 5, 4
but I manage all 4sets@6reps  - very happy! I think some of it was just down to attitude!I was just convinced I wasnt going to let it beat me
anyway next time will be up to 30kgs which I think would be a PB once I can do it

incline bench
40 kgs 12/10/8
I know ive been trying to do just one set per body part but I think my chest is lagging in comparison to elsewhere so though I would add these in. go for another 5kgs next week but that might reduce it to 10/8/6

bent over row
50kgs  6, 6, 6, 6   not much to report! up 2kgs next week

Bicep curl
was feeling quite good so decided to ignore my advice of last week to stay at 25kgs and went for 28kgs instead
6, 6, 6, 6
yay again! this just finished off a really good session for me last rep had my arms shaking a bit
up to 30kgs next week

im working lates today, the plan is to do a decent mountain bike ride tomorrow to check the bike is all ok and ready for saturday and then thursday morning go for a swim and then it would of been a workout friday but that will have to wait due to saturday, ive also been looking at triathlons just so i can tick that off the list of things ive always wanted to do but need to do that before the little one arrives in july I think!

needed a new inner tube for the mountain bike so gave up on the mountain bike ride, instead I took the road bike out and did about 8miles cant remeber how long it took but my average speed was 15.1MPH im looking to get this up a bit. on the way back stopped at bike shop got new inner tube for the mountain bike, fitted it but stupidly put the tyre on the wrong way round!

fantastic early swim, I managed to complete the whole session which is only the 2nd time ive managed to, the total was 2400meters which my by maths is 96 lengths which is not bad imho. I really feel like I want to do a workout tomorrow but am not going to be able to due to saturdays duathlon

pretty pleased with my duathlon same course as I did earlier in the year, 2.25mile run/9mile mountain bike/2.25mile run last time my time was 79minutes, this time I did it in 74mins and somthing seconds so 4 and a bit miuntes is a decent improvement but nowhere near the stupidly quick front runners who did it in 54mins!
my legs are now killing but im hoping there ok and I can have a workout, got a few hours overtime tomorrow morning and hope to be back to get a workout in