So, here goes...

It must be 25 years plus since I last thought about the size of my biceps - back in the day when I got my weight up to close on 17 stone (eeek!) and spent all my waking hours guzzling milk, raw eggs and dessicated liver tablets by the handful - I can still remember the taste!

Anyway, having gone full circle via Mountain Bike Racing, Triathlon, Duathlon, Fell Running, London Marathon (ran 2:47 this year) I now find myself back at the gym pumping iron and loving every minute of it

Having been very low BF% for a few years (we're talking single figures) I'm now on a bit of a bulk - to get from 80kg @ 8% BF to 89kg @ 12% BF I reckon I need to put on 4.3kgs of fat and 4.7kgs of lean - can't be that hard can it???

I'm a personal trainer and am training a guy who wants to drop down to 89kgs (14st) so I'm going to offer to race him to it!

Just looking at some routines now but it's gonna be pretty basic and haevy to start with - probably a 4 day split training each bodypart once a week - I work just round the corner from a superb 'hardcore' gym so 45-50min sessions at lunchtime are possible leaving my evenings free for PT work.

Currently re-aquainting myself with the dietary requirements of BBing - things have changed a bit in the last 25 years...

SAMfitness

A bit of an impromptu Chest/Shoulder/Triceps workout today...

Flat B/B Bench 5 x 5 with 80kg - actually 6 reps on last set - will go for 85kg next time

Incline D/B Bench 3 sets 10/8/6 reps 24kg/30kg/34kg

Behind Neck Press 3 x 8

Lateral Raises 3 sets 10/8/6 reps 8kg/10kg/12kg

C/G Bench 3 sets 10/8/6 40kg/50kg/60kg

Workouts are gonna be a bit hit and miss this side of Christmas - need to sort out a proper New Year routine.

I'm a personal trainer and am training a guy who wants to drop down to 89kgs (14st) so I'm going to offer to race him to it!

What a fabulous way to achieve your own goals and encourage those who you train

Good luck

Before picture Jan05 BNBF finals Oct07 Sponsored by Muscle Finesse

good marathon time too mate

well done on that

Good, heavy (for me) leg workout tonight...

Squats 110kg 5 x 5

Deadlifts 110kg 4 x 5 120kg 1 x 5

Alternate Single Leg Leg Extensions - 3 sets on a nice Hammer Strength machine I haven't used before

Calf Raises - 3 x 12

This took me just over the hour and left feeling pretty well finished off - good, hard session at Genesis - top gym. Some good strength gains since last week.

Doing a Boxercise course tommorrow so will be qualified to teach - another string to my bow...

Chest/Shoulders Session last night...

Flat Bench Press 85kg 5 x 5 - a 5kg improvement on last week

Incline D/B Press 25/30/32kg 3 x 8

Standing Military Press 40kg 3 x 8

Lateral Raises 10kg 3 x 8

Weighted (5kg) Dips 3 x 8

Pleased with the Bench Press inprovement. Was going to do a Triceps exercise to finish but by the time I'd finished the dips my Triceps were pretty well shot - less is more and all that!

Legs tonight - can't wait...

My Journal:
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ORIGINAL: SAMfitness

Doing a Boxercise course tommorrow so will be qualified to teach - another string to my bow...

Ooooh boxercise rocks!!

Good luck getting back into it and achieving your goals - you seem to have made a great start.

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

Thanks for popping by Ticteaser.

Boxercise course was good - tough day though.

I've used glove/pad work with clients for a while but the course gave me some useful technique stuff to use.

Nice bit of DOMS in the chest tis morning BTW

Sam

My Journal:
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So the good news is...I've just proved that I can get to the gym and back well within the hour and have a good workout to boot - the plan for next year is to do my training during the day saving my evenings for teaching and personal training work.

Leg workout went something like this -

Squats
20 x 20kg
12 x 60kg
10 x 80kg
8 x 100kg
6 x 110kg
3 x 120kg
6 x 100kg

Hack Squat Machine
10 x 40kg
10 x 60kg
10 x 8okg

SLDL
10 x 60kg
8 x 80kg
8 x 80kg
8 x 80kg

Seated Calf Raise
15 x 40kg
15 x 40kg
15 x 40kg

Pleased with all that - especially the Squats - didn't have a spotter so didn't try a 1RM - will do this post Christmas now.

Now sat back at my desk with a huge pot of natural yoghurt with and Frusli bar crumbled into it.


Sam

My Journal:
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Chest/Shoulders/Triceps yesterday

Trained at home with max D/B weight 25kgs so started with Shoulders which proved quite successful as I D/B pressed my 25kgs for the first time.

Seated D/B Press

20kg 1 x10
22.5kg 1 x 10
25kg 1 x 10

Lateral Raises

10kg 3 x 8

Inc. D/B Press

25kg 2 x 12
1 x 15 (need more weight at home)

Decline Flyes

10kg 3 x 8

Skullcrushers/CG Bench Press

28kg 3 x 8/3 x 8

Followed the S/C's immediately with CG Bench

Not a bad workout but a bit light on weight - all my New Year sessions will be in the gym - I'll leave the weights at home for my clients

My Journal:
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All the best with this mate - excellent marathon time too - beats mine of 2:54. (Essonne)

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html

good luck with the journal mate, and fantastic marathon time!

 
BodybuildingWarehouse Sponsored Athlete

Cheers guys! - I would like to think there's not that many 40 plus folk who have run a sub 2:50 marathon and benched 100kg in the same calender year

Back to the training...

Back and Biceps today - a bit of a light one as I hurt my lower back the other day - so no deadlifts.

Wide Grip Chins - 3 x 6

Bent Over Rows - 40kg 1 x 12
50kg 1 x 10
60kg 3 x 6

Close Grip Lat Pulldowns
120lbs 1 x 12
150lbs 1 x 10
180lbs 1 x 8
210lbs 1 x 6

Seated Cable Rows
60kg 1 x 12
75kg 3 x 10

EZ Bicep Curls
18kg 1 x 12
28kg 3 x 8

Had a good pump by the end but never really feel I am 'working' my back - know what I mean?

Weight is up around 83.5kgs - need to get into a regular 'weighing in' routine - same time, same clothes, same scales etc. - another New Years resolution

Will post some photos soon - once I've got my 50 posts up anyways...

Sam

My Journal:
www.muscletalk.co.uk/m_2299561/mpage_16

Hi mate
Thought I'd pop in and say hello.
I'm looking to change my routine to a push/pull/legs split myself in the new year, do you feel it benefits you more to start with chest or shoulders first on push day?

As has been said, great marathon time, I couldn't do that downhill on a bike.

Hi 40 plus,

Thanks for popping in.

Normally, I would always train Chest before Shoulders as I like to Bench Press when I am fresh and strong (ish!) but when at home with limited weights I find it useful to train Shoulders first so the 25kg D/B's are more of a challenge when I get on to Chest.

Things will change a bit for me after Christmas when all my training will be at a decent gym - the routine wil be:

Monday - Chest and Triceps
Tuesday - Back and Biceps
Weds - Rest
Thursday - Shoulders and Traps plus teaching Circuit Training Class evening
Friday - Legs
Saturday - Rest
Subnday - Teaching Spin Class

I will do Abs during my PT sessions with clients as well as a bit of light running, Boxecise etc. - not forgetting stretching!

Should work okay - will review after a couple of months.

Sam

My Journal:
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Shoulders/Chest/Triceps this morning - at home.

Seated D/B Shoulder Press
15kg x 15
20kg x 10
25kg 3 x 6

Upright Row
28kg x 12
38kg 3 x 10

D/B Pullovers
15kg x 15
20kg x 10
25kg x 10

Flat D/B Bench Press
20kg x 12
25kg 3 x 10

Close Grip Pressups - on Pressup Bars
3 x 12

Not a great workout but enough to keep me going 'til I get back to the gym.

Weighed in this morning - pre-breakfast, post-toilet at 82.4kg's - this will be my new 'weighing-in' protocol in the future.

Mrs S took some pics - will attempt to upload later...

Sam

My Journal:
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So, this is my 50th post - let's see if we can upload some pics...

No, I guess not - see next post

Sam

My Journal:
www.muscletalk.co.uk/m_2299561/mpage_16

Let's try again...

No, no good, file size is too large - can someone give me some non-techy, techy type advice?

Thanks

Sam

My Journal:
www.muscletalk.co.uk/m_2299561/mpage_16

I always use the embed picture option at the bottom mate, but they have to be quite small.
It's the only way I know but there are others.

Well, let's try this...

[image]local://upfiles/40684/74935EB35F484B8AACEB49C7E3FE0B72.jpg[/image]

Attachments are not available: Download requirements not met

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My Journal:
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