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The Summer

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Kieran Fisher
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2003/06/25 16:38:54 (permalink)

The Summer

Keeping a journal here so can check what my routine and progress is like from any i-net connected computer terminal, plus think it'll be motivating.

**Here's the program:

Monday – [Key: sets x reps)

Squats 2x10
Speed squats 5x3
Front squats 3x5
Sit-ups 2 high reps sets
Curls 3x8

Tuesday –

Running 30mins

Wednesday –

Standing shoulder press 2x12
Chins 2 bodyweight sets raising reps week to week
Dips 3x5, 1xMax bodyweight reps
Lateral raises 3x12
Sit-ups 2 high rep sets

Thursday –

Running 30mins

Friday –

SLDL 1x15 all out
Rows 3x12
Shrugs 2x12
Calf raises 1x30
Sit-ups as before

Saturday –

Cardio 40mins

**Here are the summer targets:

Squats: 130kgx2x10, 160kg 1RM
Deadlifts: 210-220kg 1RM
Shoulder press: 60kgx2x12
Dips: 35kgx3x5, 60kg 1RM

All @ bodyweight of around 12stone 7lbs (10lbs less than now).

**And here's what yesterdays getting back into it workout looked like:

Squats

60kgx5,
100kgx5,
110kgx10
110kgx10

Speed squats

70kgx3,3,3,3,3

Front squats

60kgx5
80kgx2
75kgx5,5

Sit-ups 2x30

Ezbar preacher curls

20kgx8,
30kgx8,5

Pretty good workout overal, back squats felt like I had something left in the tank, but took more from my front squats than I expected. Was going to start off front squats at 85kgx5,5,5 but moved it down to 80 and 75kg instead.

Bodyweight = circa 84kg
#1

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    Sheeps_Clothing
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    RE: The Summer 2003/06/26 01:06:51 (permalink)
    looks good..liking it

    12 st 7 is pretty light mate. why go so low? jus wanna be in the best possible condition?

    have u squatted 160+ before ? if so, u should nail it easy!

    #2
    Kieran Fisher
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    RE: The Summer 2003/06/26 12:26:21 (permalink)
    My best squat so far is 160kg exactly, and best deadlift officially 205kg, but I've had 210kg up above the knees and just couldn't lock it out. Both these were at a higher bodyweight, but I recon if I'm consistant, plan my diet well, and push the weights hard this summer I can get up to similar numbers whilst also coming down to 12st 7.

    The reason for the weight is that

    1) I'd be well lean at that weight, and it'd be cool to have full abs, hehe

    2) That seems a healthy long term weight to keep to, in terms of cardio vascular health and blood pressure - I know it's prolly a little precoscious to be thinking of this stuff at 21, but just think how healthy you could be if you think of it now, rather than 35

    and,

    3) The strength to weight ratio would be very good.

    Thanks for the encouragment!
    #3
    scruffy
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    RE: The Summer 2003/06/26 17:34:57 (permalink)
    mate what is the reason for doing speed squats? are you going half 1rm and then cut rest between the sets? are they going to be full squats or even box squats?
    #4
    Kieran Fisher
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    RE: The Summer 2003/06/26 19:32:20 (permalink)
    I heard about speed squats on another board, and have used them in the past. They're designed to uprove you power especially out of the hole, which is most typically where I'm slowest. Currently my squats are all quite strong, but not that quick, and so I figured speed squatting would solve that weakness .

    The rest isn't long, maybe 30s-1m, sometimes less (10-15s).

    I do a normal full back squat, and blast it up as fast as possible - when I was doing this on Tuesday the bar would come off my shoulders at the top a bit, so I new it was the right weight about to use. Once it feels way too light I'll move it up to maybe 75 or 80kg. They're meant to be done with around 50-60% of your max.
    #5
    scruffy
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    RE: The Summer 2003/06/26 21:48:42 (permalink)
    westside (which i am currently doing) advocate speed squats to help with the power as you have stated, but also to help with active recovery, which is why they are normally performed on a different day..
    http://www.elitefitnesssystems.com/documents/bobyoungs-sampleworkout.htm
    #6
    Kieran Fisher
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    RE: The Summer 2003/06/27 05:09:01 (permalink)
    That might be a good idea to try. Currently planning cardio on days off (except Sunday), and don't have a gym membership so pay the day rate - hence why I'd like to limit and maximise benefit from each time I go. Might try doing them that way once I get back to uni, or else later in the summer if I find a place with a good short term rate. Cheers for the info!

    Anyway, on to today's workout...

    Thursday 26/6/03

    Standing shoulder press

    Warm ups with olympic bar x10,10
    42.5kgx10,7

    Chins on thick bar 1x7
    Chins using throw over strap (the ones you find on pull down machine with loops for your hands) 1x7

    Dips with weight added
    20kg (44lbs) x5
    25kg (55lbs) x5
    30kg (66lbs) x4
    Bodyweight x 20 reps

    Lateral raises with dumbells 24lbs x12, 19lbsx12,12

    Last workout before holiday. I'll be driving down from Blackburn to Plymouth, taking the ferry from there to Spain, in Spain for a week or so, and on to Tangier and Casablanca in Morocco. Should be back by the 22nd or so. Thinking of doing lots of push ups, free standing squats, sit-ups and stuff like that whilst away to keep the exercise up.
    #7
    Kieran Fisher
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    RE: The Summer 2003/07/18 19:26:19 (permalink)
    Back in the UK! Never got to Morocco, but did cover 14 towns and cities in Spain and Portugal in 17 days so am pretty happy now that I've got a feel for the two nations. The Spanish need to work more; they work less than even the French, which is pathetic. If you're ever curious why there's 11%+ unemployment in Spain, you need to know little less than that shops *sometimes* open at 9am, then universally close at 2pm, whereupon, if you're particularly lucky, they may - what the hell - open up at 5pm again, for a couple hours. Usually they don't, and the working day lasts 5 or so hours. The only things that are open all day are cafe's and bars. The UK should not join the EU any more than it already has, and definately not sign the European constitution (a mish mash of complex and niave objectives set in a tablet that bows down, worships, and adores beaurocracy with a cultish religious fervour) - it'd be good if we were hooking up with good partners, but why should our tax money go to bail out a group of people to whom the concept of ambition (in anything other than politics) seems entirely foreign.

    Anyway, as ironic as it may seem considering the last point on laziness (drumrole please), I've not really worked out for the past 2 1/2 weeks - so feeling fat, lazy and weak. These next 7 weeks will have to be a full on charge to get into decent shape by the time uni starts again (fresher girls are of course a motivational catalyst, haha!).

    Whilst away did one night with a couple hundred pushups and suitcase squats (heavy suitcase on one shoulder, squat in sets of 25, move on to other shoulder, repeat, and repeat again and again visa versa...), and another night with lots of sit-ups and various push up forms.

    Tommorow is first workout back: babysitting tonight.
    #8
    Kieran Fisher
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    RE: The Summer 2003/07/19 14:46:06 (permalink)
    First full day back in England.

    Started the low/no carb diet with a full and warrior-esc diet of 1 1/2 lbs of tuna, cooked very lightly in terriaki sauce with garlic chips. Scrummy. However, meat only seems to fill you up at a different rate than carbs, since whilst I didn't seem at all full after a lb, I felt too full at a 1 and a half lbs. Gym later.
    #9
    Kieran Fisher
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    RE: The Summer 2003/07/19 19:19:32 (permalink)
    19-7-03

    *Hammer deadlifts
    80kg(176lbs)x3,3
    120kg(264lbs)x3
    160kg(352lbs)x3
    200kg(440lbs)x1
    220kg(484lbsx0
    205kg(451lbs)x1

    *Chins x 8,6

    *Hammer behind neck press
    40kg(88lbs)x6
    60kg(132lbs)x6
    70kg(154lbs)x5 - great set

    *Squats - oh how these sucked! I think my squat suckiness was probably caused by the combination of fatigue from the deadlifts, a couple weeks of not squatting and losing some familiarity with the movement, also perhaps doing them later than usual in the workout. Anyway....witness!

    60kg(132lbs)x3
    100kg(220lbs)x3
    120kg(264lbs)x0,0,0 - **** **** **** ****

    Decided at this point it was mostly the deadlift lower back fatigue, so moved on to front squats - which were ok.

    *Front squats
    60kg(132lbs)x1
    70kg(154lbs)x1
    80kg(176lbs)x1
    90kg(198lbs)x1

    *Hammer seated dips - I rock at this move if other users' strength on it is any indication

    100kg(220lbs)x8
    120kg(264lbs)x8 - little finger went a bit numb on last couple reps

    *Front squats - trying to mentally make up for the ego lost in failing to do any reps at 120kg

    90kg(198lbs)x0,0 - thought **** it at this point (at least the deadlifts were ****ing good)

    *hammer incline press 80kg(176lbs)x3

    *Some heavy bag work

    Overall a good workout for having been away, and am confident about my strength levels due to good deadlift and shoulder press performances. The squats I think are/were an anomally, that will be much better when I come to do them on Monday.

    Snacking on some gouda cheese, with chicken planned for tonight.

    Weight: a lean and mean 177.5lbs (12st 9.5lbs)
    #10
    Kieran Fisher
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    RE: The Summer 2003/07/21 16:01:03 (permalink)
    21-7-03

    Oh my God......legs so sore......

    Recon off todays numbers that since went on holiday I've lost maybe 5kg on my front squat, and 10kg on my back squat. The biggest weakness in both these exercises seems to be my weak abs (a muscle I pay very little direct attention to). Since my deadlift is still high, and my front squat has fallen by less than my back squat, this seems to make sense to me. Due to this I've changed the sit-up rep range as layed out in the plan above - from 2xhigh rep sets, to 3x5's.

    Anyway, on to what happened today!

    Squats

    60kg(132lbs)x5
    80kg(176lbs)x3
    100kg(220lbs)x1
    110kg(242lbs)x6,2,2
    100kg(220lbs)x5,5

    Next session moving this down to 100kgx10,10 - better to make a run up to bigger numbers.

    Speed squats

    70kg(154lbs)x 5 sets of 3 reps

    Front squats

    70kg(154lbs)x4,3,5

    Keeping this the same next session, but aiming for 5,5,5.

    Sit-ups holding plate on forehead

    5kg(11lbs)x5
    10kg(22lbs)x5
    10kg(22lbs)x5

    Very easy, but started light. Will move to 3x5 with 15kg plate next week. My abs need massive strength improvements.

    Simultaneous D/b curls

    15kg(33lbs)x8,8,8

    Notes:

    Effort was very good throughout, strength lower than I'd hoped, but I've got 7 weeks and a will of iron to sort it out!


    #11
    Kieran Fisher
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    RE: The Summer 2003/07/22 22:32:19 (permalink)
    Ate alot of carbs today. It was my mum's birthday, so had cake and wine. Very tasty. Tommorow back to the low carb regiem.
    #12
    Kieran Fisher
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    RE: The Summer 2003/07/23 20:20:49 (permalink)
    23-7-03

    Grip work:

    Ivanko Super Gripper

    Setting 1-3x5
    1-4x5
    1-5x5
    1-6x5
    1-7x3
    1-8x3
    1-8x10 singles
    #13
    Kieran Fisher
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    RE: The Summer 2003/07/24 23:31:22 (permalink)
    24-7-03

    Found fantastic new gym in Preston called the Ironman Bodybuilding Centre. For anyone around that area, the address is as follows (and I highly recomend you have a look!).

    Unit 10,
    Wellfield Business Park,
    Wellfield Road,
    Preston
    PR1 8SZ

    Anyway, on to today's workout!

    Shoulder press machine
    60kg x 8,8
    80kg x 10,6

    Chins on oly bar hung over power rack
    BW x 8,7

    Dips
    BW x 5
    25kg x 5,5,5 - moving it up to 27.5kg next week
    BW x 20

    Lateral raises
    10kg x 12,12,10

    Sit-ups
    15kg plate x 5
    20kg (holding two 10kg plates) x 3
    15kg plate x 5

    Hyper extensions - used to strength out my lower back
    BW x 10,10

    Great workout. Felt highly motivated and the dips were pretty good.
    #14
    ozzy
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    RE: The Summer 2003/07/25 11:26:02 (permalink)
    Hey bro, good to see you about still.

    Training is looking good. I see you have dropped a lot of weight. Considering your still doing heavy training on a low carb diet your weights are very good.

    Alot of emphasis on squatting. I notice there that you do speed squats. I assume this is for dynamic power through the sticking point? do you use a box? ever read about westside????

    Hammerstrength dipping machine is very good. I am like you, i am a fair amount of power on this machine.

    You say that your abs need work, do you also train the external obliques? as these will help increase squat and deadlift.
    #15
    Kieran Fisher
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    RE: The Summer 2003/07/25 12:27:17 (permalink)
    Hey Ozzy.

    Yeah, I've read about westside and kinda like alot of what they do. I don't use a box when squatting, just go deep. The reason for the speed squats is to increace explosive power, and beat a sticking point just out of the hole. I'm only really getting back into lifting after not really being into it for a while and losing alot of strength, much of which was lost in the squat, and hence alot of squat emphasis. I'd like to get to 130kgx10,10 by the end of summer, which means alot fo hard work in the next few weeks to bring up what is a current weak point.

    Re: Abs - how could I train the external obliques? Abs were never a big thing to me before, so didn't really ever look at ways to train them. Could they be trained heavy using dumbell side bends? Abs seem a weak point which is holding back the squat more than anything.

    The hammer dipping machine is wicked! Saw another guy on it last time I was in Maximums gym - he was only using like 40kg or something (skinny asian kid) so that made me feel even better about using what I thought was a pretty decent weight! What sort of numbers do you do or see done on this machine?
    #16
    ozzy
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    RE: The Summer 2003/07/25 15:05:34 (permalink)
    The box should only be used on speed squats. The idea is you completely relax the hip flexors when you touch the box and then explode out of the bottom. Try it, i added alot to my squat with this.

    The best way for externals is as you have said. Heavy side bends. Make sure you do 1 side at a time and really focus on a big ROM. 3-4 sets of 8-12 reps 2 times a week.

    I personally have done 120 k for 6 reps and 3 sets. I have seen scruffy do 200k for 6 reps though.
    #17
    Kieran Fisher
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    RE: The Summer 2003/07/25 16:39:54 (permalink)
    Cheers for the advice! 200k on the dip machine would be sweet! Must try for a max on that next time I'm in Slough!

    Anyway, on to today's workout:

    25-7-03

    Joined Ironman gym for a month. Ace gym, really motivates you to push yourself. The best way I can describe the atmosphere is by saying that when I first walked in, they were blasting heavy metal music over the sound system so loud that it was impossible to talk to the guy at the front desk, who was sitting not 2 feet away from me. Now that's how you run a gym!

    Straight leg deadlift
    60kgx8
    80kgx5
    100kgx3
    120kgx10, 15 seconds rest, 3, 15 seconds rest, 2

    Bent over barbell rows
    60kgx5
    70kgx8,8
    60kgx12
    - back clearly tired from chins yesterday and SLDL earlier

    U-bar shrugs (bar weight unknown)
    60kgx3
    100kgx12
    100kgx12 (grip giving somewhat)
    60kgx20 to pump it out

    Standing calf raises
    #12 + 120kgx20, 10 - fantastic set!!!

    #18
    Kieran Fisher
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    RE: The Summer 2003/07/26 17:47:32 (permalink)
    26-7-03

    Cardio Day!

    1 x Interval hill sprint

    4 x punch bag interval hill sprint (walk down hill with punch bag on shoulder, sprint back up)

    2 x interval car push (push car back to start position at a gentle walk, once at start push it as fast as possible to begining again)

    Total time = 34 mins
    #19
    Kieran Fisher
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    RE: The Summer 2003/07/28 23:25:06 (permalink)
    28-7-03

    Started summer construction job, hence change in reps from 10's to 3's on squat - was hauling things all day and likely will be for next 6 weeks.

    Squat -

    60kg (132lbs) x5
    80kg (176lbs) x3
    100kg (220lbs) x1
    110kg (242lbs) x3,3,3 - very deep

    Speed squats -
    70kg (154lbs) x5x3

    Front squats -
    70kg (154lbs) x5,5,5

    Sit-ups -
    20kg (44lbs) dumbellx5,5,5 - hard sets

    Machine curls -
    #5x8,7,4

    Good workout. Liking the 3's. This new gym is prolly the most motivational I've ever been in. Don't know what it is about ear burstingly loud, rage filled metal music that gives it that effect....haha!
    #20
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