RE: Squats at last - time to diet

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RE: Squats at last - time to diet
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RE: Squats at last - time to diet - Apr. 27 2008 22:16:30

Henk

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Sun 27 Apr

65 bike on empty first thing. Felt a bit knackered today.

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RE: Squats at last - time to diet - Apr. 28 2008 21:05:56

tyrob

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hello there,,good work you under the 17st ,,jwb as given me a good routine ,gona be following it see if i can get the ibs off,,,,,,,keep up good work,,

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RE: Squats at last - time to diet - Apr. 29 2008 19:21:21

Henk

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quote:

ORIGINAL: tyrob

hello there,,good work you under the 17st ,,jwb as given me a good routine ,gona be following it see if i can get the ibs off,,,,,,,keep up good work,,

Cheers fella. Saw jwb's ideas in your journal, rather you than me lol.

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RE: Squats at last - time to diet - Apr. 29 2008 19:25:22

Henk

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Tue 29 Apr

65 min bike on empty first thing.

Tried a pull session in the evening. Felt the shoulder when I got to 50Kg on single arm rows. Ah well, back at the doctors on Thu.

Decided to do some leg work - tried for more weight and less reps, determined to build some strength in my hamstrings. Got up to hole 15 for a couple, couldn't manage 1 at 16.

Did a couple of sets of 6 at stack plus 30Kg for extensions.

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RE: Squats at last - time to diet - May 2 2008 22:16:15

Henk

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Fri 2 May

65 min bike on empty first thing.

Saw doctor yesterday about shoulder, this time he sent me for physio.

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RE: Squats at last - time to diet - May 3 2008 12:59:46

Henk

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Sat 3 May

Weight first thing 16st 10.5, down 2lbs from last week

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RE: Squats at last - time to diet - May 4 2008 10:48:02

Henk

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Sat 3 May (part 2)

Legs today, still trying to increase strength in hams. Probably best to get some advice on a structured programme for that.

Leg curls - No 10 x 6, No 12 x 5, No 13 x 3, No 14 x 3, 2, 2
Leg extensions - stack + 30Kg x 6, 7

Curls - really struggling with these at higher weights, first half of rep is OK, can't finish.
Extensions - should probably go for higher reps so I don't increase strength (trying to let hams catch up a bit).

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RE: Squats at last - time to diet - May 4 2008 10:48:42

Henk

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Sun 4 May

70 min bike on empty first thing.

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RE: Squats at last - time to diet - May 7 2008 13:27:29

Henk

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Tue 6 May

65 min bike on empty first thing.

Did legs again in the evening. Thought I'd try alternating higher and lower rep exercises twice a week and see what happens (can't really hammer them just using a machine).

Leg curls - no 8 x 12, 12, 14
Leg extensions - no 15 x 12, 12, 12

Could have been no 10 on curls and no 18 on extensions, can't remember lol. Will find out next time.

Curls - got a real burn in the bottom of my hams at the end of these sets, not used to high reps.
Curls - could feel my back was weak at the end of these.

Wed 7 May

Saw physio this morning, she thinks I've strained a ligament in my shoulder (coracoacromial IIRC). Did some friction massage and some ultrasound, back on Fri.

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RE: Squats at last - time to diet - May 11 2008 11:01:01

Henk

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Sat 10 May

Weight first thing was 16st 12, WTF

Had a couple of small takeaways this week but nothing much to speak of. Weighed myself first thing Sun and was 16st 10.75, so hopefully it was just a blip.

Shoulder therapy is helping, and she said I could do exercises that don't hurt so skipped chest and did a light shoulders and tris push session.

Dumbbell shoulder press (seated) 32.5 x 10, 6, 27.5 x 6
Standing overhead tricep extensions 15 x 12, 12

Shoulders - didn't want to push too hard, felt good.
Tris - easy but not used to higher reps.

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RE: Squats at last - time to diet - May 11 2008 11:02:30

Henk

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Sun 11 May

65 min bike on empty first thing.

Shoulder OK after yesterday, just the soreness over the tendon from manipulation but no pain on movement.

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RE: Squats at last - time to diet - May 13 2008 19:42:45

Henk

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Tue 13 May

70 min bike on empty first thing.

Did a light pull workout in the evening, shoulder seemed OK.

Workout
Dumbbell single arm row - 50Kg x 12, 55Kg x 14, 14
Concentration curl - 15Kg x 6, 8

Rows - grip going at the end of the sets, didn't push too hard.
Curls - kept it easy, switched to concs to keep shoulder still and reduce weight.

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RE: Squats at last - time to diet - May 17 2008 19:11:13

Henk

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Sat 17 May

Weight first thing was 16st 11.25 - 0.5lb up from last week but I feel to have lost fat, so hopefully muscles are just hardening up now I'm training a bit.

Did a chest-less push session in the evening - substituted hams for chest.

Workout
Leg curl - No 12 x 5, 13 x 3, 14 x 3, 3, 3
Dumbbell shoulder press (seated) - 32.5 x 10, 10, 7
Standing overhead tricep extensions - 17.5 x 10, 10

Leg curls - hard but felt good.
Shoulders - no pain, didn't push too hard.
Tris - same as shoulders.

Overall - good to be getting back into things.

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RE: Squats at last - time to diet - May 17 2008 19:34:56

boar

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is it a spin bike henk ? i would love one of those , rower too if i win the pools , keep goin mate ,what do you want more ,a chinese takaway or a trim sexbody ?

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RE: Squats at last - time to diet - May 18 2008 14:53:43

Henk

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quote:

ORIGINAL: boar

is it a spin bike henk ? i would love one of those , rower too if i win the pools , keep goin mate ,what do you want more ,a chinese takaway or a trim sexbody ?

Nah, just a Life Fitness computerised one. I've done HIIT on it before, never tried a spin bike though.

I think trim is off the menu, I'd be happy with beefy lol.

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RE: Squats at last - time to diet - May 18 2008 14:54:21

Henk

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Sun 18 May

70 min bike on empty first thing.

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RE: Squats at last - time to diet - May 20 2008 22:50:12

Henk

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Tue 20 May

65 min bike on empty first thing.

Home late from work so put pull session back a day.

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RE: Squats at last - time to diet - May 21 2008 18:51:24

Henk

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Wed 21 May

Pull today, still taking it easy. Felt shoulder a bit more, but not on diclofenac any more.

Workout
Dumbbell single arm row - 60Kg x 12, 12, 12
Dumbbell hammer curls - 20Kg x 12, 12

Prefer lower reps, higher ones are too much like hard work lol.

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RE: Squats at last - time to diet - May 22 2008 23:33:32

Henk

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Thu 22 May

70 min bike on empty first thing.

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RE: Squats at last - time to diet - May 24 2008 16:54:32

Henk

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Sat 24 May

Weight on rising 16st 9.5, a couple of pounds down from last week.

Did 80 min bike on empty first thing.

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