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RE: Squats at last - time to diet - Jan. 12 2008 19:42:25
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sat 12 Jan
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Push day, trained a little earlier than usual. Was hoping to get back to doing legs, but was too knackered this week.
Weight first thing was 17st 3.5 lbs, which is about 5lbs of fat more than 3 months or so ago.
Diet has been good this week, back to moderate carbs and 5-6 protein meals.
Workout
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Barbell flat bench 110 x 8, 8, 6, 6
Chest - lost a rep on set 3, shoulders were painful too.
Shoulders - decided to skip them this week as they were still sore.
Tris - got called away so they got a rest this week too.
Overall - just treading water really, hopefully better next time.
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Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Jan. 12 2008 20:45:14
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
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hello there,nice benching,,,im starting back as of monday ,,think ill be lucky if i can bench 80k for 10 reps ,just getting my fat self on the bench will be a workout in its self lol ,,
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RE: Squats at last - time to diet - Jan. 16 2008 22:54:50
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
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quote:
ORIGINAL: tyrob
hello there,nice benching,,,im starting back as of monday ,,think ill be lucky if i can bench 80k for 10 reps ,just getting my fat self on the bench will be a workout in its self lol ,,
Hey fella, good to hear you're back, have to hunt down your journal. Your strength will come back quickly, won't be long before you're well past me.
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Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Jan. 16 2008 23:00:18
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Wed 16 Jan
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Pull day. Saw Osteo so had an excuse to skip legs again. Eating still clean, hopefully losing fat slowly again.
Workout:
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DB single arm row 80 x 8, 8, 8, 8
DB curl 35 x 8
Rows - made the reps but ROM was probably shortened at the end of the last sets. Will stick with this weight next time and try and pull a bit further.
Curls - form a bit sloppy again, but made the reps. Will try and improve it.
Overall - thought I might run out of steam as meals were a bit disorganised, happy that I didn't.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Jan. 19 2008 18:29:27
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
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Sat 19 Jan
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Weight first thing was 17st 0.5lb, down 3lb from last week, looks like the lower carbs is paying off (no cardio either).
Push day.
Workout:
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Barbell flat bench 110 x 8, 8, 7, 6
Dumbbell shoulder press (seated) 40 x 7
Barbell skulls 60 x 8
Chest - almost made 8 on third set (had an assist on 8th rep), didn't try for 7th on last.
Shoulders - had help getting the dumbbells into position which helped, made 7 didn't try for 8th.
Tris - full set again, may increase next time.
Overall - trained earlier in the afternoon again, felt better this time. Good session.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Jan. 22 2008 23:30:00
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 22 Jan
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Pull day.
Workout:
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DB single arm row 80 x 8, 8, 8, 8
DB curl 35 x 8
Rows - full ROM today, may increase next time.
Curls - still need to work on technique here.
Overall - great workout, felt strong.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Jan. 31 2008 12:50:05
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 29 Jan
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Took a couple of days off as I was a bit achey.
Weight on Sat was 17st 3, looks like the previous week was a blip.
WORKOUT:
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Barbell flat bench 110 x 8, 8, 7, 4
Dumbbell shoulder press (seated) 40 x 8
Barbell skulls 62.5 x 8
Chest - was determined to get 8 on set 3, unfortunately I failed instead so the last set was crap.
Shoulders - made all 8 this week, probably stay the same for next week.
Tris - increased 2.5Kg and made all 8, need to decide whether to go for more reps or weight.
Overall - great except for the failure on chest.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Feb. 17 2008 10:38:17
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sat 16 Feb
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Started a session last Sun but everything felt heavy so decided to have a rest.
Weight is up a little this week (17st 7), need to control carbs a bit more.
WORKOUT:
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Barbell flat bench 110 x 8, 7, 6, 6
Dumbbell shoulder press (seated) 40 x 10, 4
Barbell skulls 65 x 7
Chest - didn't have a spotter, but wouldn't have made all reps. Lost 2-3 reps overall, seem to be stuck at this weight.
Shoulders - ended up having a longer rest before shoulders, probably why I made 10. Decided to do another set which was a mistake.
Tris - increased by 2.5Kg, hard.
Overall - chest was hard, in fact shoulders felt to be the weak point. Good session overall.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Feb. 21 2008 21:47:35
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Thu 21 Feb
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Pull day.
Workout:
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DB single arm row 82.5 x 8, 8, 8, 8
DB curl 35 x 8
Rows - increased by 2.5Kg. Made the reps but had too long a rest between sets 2 and 3.
Curls - lost a rep here but was knackered after the rows.
Overall - intense workout, took everything out of me.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Feb. 26 2008 22:17:58
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 26 Feb
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Had a deep tissue massage on Sat on pecs and shoulders (said my intercostals were very tight, ended up with some bruising), so put push session back a few days.
Workout:
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Barbell flat bench 110 x 8, 8, 7, 5
Dumbbell shoulder press (seated) 40 x 9
Chest - improved a little on last weeks reps but struggled at the end. Still seem to be stuck here.
Shoulders - one solid set.
Tris - skipped them this week, they felt pretty tired after chest and shoulders.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 3 2008 12:24:15
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sun 2 Mar
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Pull day.
Workout:
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DB single arm row 82.5 x 8, 8, 8, 8
DB curl 35 x 8
Rows - made the reps, will increase next time. Breathing really hard afterwards, think I need to rethink how I breathe during the movement.
Curls - could have made more reps strengthwise, but ran out of puff.
Overall - hard work, seems to be getting more aerobic though.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 7 2008 21:17:54
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Fri 7 Mar
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Push day. Starting back on legs next week.
Eating a bit cleaner again, weight first thing was 17st 4.5
Workout:
-----------
Barbell flat bench 110 x 8, 8, 8, 6
Dumbbell shoulder press (seated) 42.5 x 6
Barbell skulls 65 x 7.75
Chest - made 3 sets of 8 with 6 on set 4, which is finally an improvement. Left it short of failing.
Shoulders - increased 2.5Kg and made 6, shoulders were on fire afterwards.
Tris - almost made the 8th, was hard from the first rep.
Overall - great workout.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 11 2008 22:06:44
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 11 Mar
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Pull day.
Workout:
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DB single arm row 85 x 8, 8, 8, 8
DB curl 37.5 x 7
Rows - increased by 2.5Kg, made the reps but had longer rests between sets. Form not perfect on last couple of reps of each set either.
Curls - increased by 2.5Kg. Form not great, but managed to get some out.
Overall - great workout, felt strong.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 15 2008 12:40:38
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sat 15 Mar
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Had some more nutritional advice - adding dextrose after training to try and improve recovery a bit, some tweaks around meals. Introducing some cardio again too.
Weight first thing today was 17st 3.5, so going the right way.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 16 2008 20:24:51
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sun 16 Mar
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Push day.
Shoulders still sore from last time (9 days ago), so was going to skip them.
Started chest and left shoulder was too painful after a couple of reps, so decided to skip the session and get a better rest.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 18 2008 23:08:55
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 18 Mar
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Pull day. Diet has been good, no cheats for a few days.
Workout:
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DB single arm row 85 x 8, 8, 8
DB curl 37.5 x 4 or 5
Rows - really hard work today, struggled with form, skipped the last set.
Curls - very hard too, only made 4 or 5.
Overall - everything too heavy today, had to happen sometime, been progressing week on week for a fair while.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 22 2008 10:20:14
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Fri 21 Mar
Push day. Osteo told me the other day that I have a slight strain in a shoulder tendon, said it was almost cleared up.
Did some digging immediately before workout which made my shoulder a little painful.
Shoulder was still painful on bench warmups, so decided to give it another rest.
Did some moderate leg extensions and leg curls instead, in preparation for bringing legs back into the schedule.
Sat 22 Mar
Weight first thing was 17st 2, about 1.5 lb down from last week. Been fairly strict on diet, but no cardio, so it looks like the changes are paying off.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 25 2008 22:14:33
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 25 Mar
Pull day.
Workout
DB single arm row 85 x 8, 8, 8, 8
DB curl 37.5 x 7
Rows - made 4 full sets, last couple of reps were not quite full ROM though.
Curls - made 7, but fairly crap form. Will stick to this weight and work on form.
Overall - felt much stronger this week than last, back to how I was. Excellent workout.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - time to diet - Mar. 29 2008 20:07:46
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Henk
Posts: 999
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Sat 29 Mar
Push day.
Weight first thing was 17st 3.5, 1.5lb up form last week. Probably due to the Easter eggs and a couple of big meals out. Hopefully back down next week.
Shoulder has been feeling better.
Workout
Barbell flat bench 110 x 8, 8, 8, 6
Barbell skulls 65 x 8
Chest - had a pain in shoulder at times, usually towards the end of the set. Feels like a small muscle tear more than a tendon injury. Made the same reps as last time (a couple of weeks ago), so was very pleased.
Shoulders - skipped them after getting the pain. Did a light set and felt nothing in shoulder, strange.
Tris - made a full set this week.
Overall - apart from shoulder pain was a great workout.
_____________________________
We are all one.
Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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