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Hot![Up]Lifting

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Doriva
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2017/01/24 17:28:08 (permalink)

[Up]Lifting

I've umm'd and ahh'd about starting a journal for the last few weeks (I was a member here about 10 years ago when I was a student - username completely escapes my memory - and the day after starting a journal I shattered my wrist) but I feel it'll do me good to record my efforts and maybe get some advice along the way. Here's hoping lightning doesn't strike twice!
 
I've recently returned from a period of travelling in South America so I'm currently unfit and unemployed (lots of time to train but lacking in the strength/fitness to make the most of it). Goals at present are to rediscover my top two abs - I don't remember when I last saw them all in one go so don't want to be too ambitious - recover my strength and get my fitness back to a level where I can complete a 10mile run in 1h30. With such confused goals, my training isn't very focused so any advice will be greatly appreciated.
 
My height: 182cm 
Weight: 75kg - about 5kg heavier than normal 
 
Training from yesterday - Shoulders
 
BB Shoulder Press: WU - 20kg x 10, 45kg x5x5 (felt light but at this point I fear getting excited with the weights and injuring myself)
 
Arnie Press: DBs 16kg x3x8
 
Lateral Raises: DBs 8kg x3x8
 
Front Raises: BB 15kg x3x8, Plate 10kg x3x8 - done as a kind of superset
 
Situps - 4x25
 
Realise at this point I forgot to do shrugs but the gym was so busy it felt like the Royal Rumble. Came away without any serious ache and feeling as if I could have done more.
#1

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    Doriva
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    Re: [Up]Lifting 2017/01/24 20:04:35 (permalink)
    Legs this evening
     
    Ran to gym, 3.1miles in 28mins
     
    Squats: 80kg x5x5
    Lunges: 20kg x3x8
    Single Leg Extensions: 20kg x3x8
    Straight Leg Deadlift: 40kg x3x8
    Calf Raises: 40kg x3x20
    Shrugs: 40kgx 3x8
    Situps: x4x25
    Pressups: 50
     
    #2
    Doriva
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    Re: [Up]Lifting 2017/02/11 19:22:22 (permalink)
    I've missed a fair bit of updating as I've been away for interviews and helping a mate move house. Full week's update in one sitting:
     
    Tuesday: Chest
     
    Bench Press: WU 8x20kg, 5x5x75kg
    Incline DB Bench: 5x5x22kg
    Cable Flys: 3x8x10kg each side
    Dips: 5x5
    Tricep pull downs: 3x8x7.5kg each side
     
    Sit-ups: 4x25
     
    Wednesday: Legs 
     
    Squats: WU 8x20kg, 5x5x80kg
    Lunges: 3x8x30kg each leg
    Leg Extension: 3x8x20kg per side, 8x45kg
    Calf Raises: 3x20x60kg
     
    Sit ups: 4x25
    Hanging leg raises: 3x8
     
    Thursday: Back
     
    WG Chins: 5x5
    Deadlifts: 8x60kg, 5x5x80kg, 1x90kg, 1x95kg
    NG pull downs: 3x8x55kg
    Bent-over rows: 3x8x40kg
    DB Curls: 3x8x12kg each side
     
    Sit ups: 4x25
    Russian twists: 2x30
     
    Gentle 10 mile cycle in very wintery conditions
     
    Friday: Shoulders
     
    Shoulder Press: WU 8x20kg, 3x5x50kg, 2x5x45kg
    Arnie Press (DBs): 3x18x16kg
    Lateral raise (DBs): 3x8x10kg
    Front Raise (Plate): 3x8x10kg
    Lying front raise (DBs): 3x8x4kg
    Shrugs (DBs): 3x8x26kg each side
    Dips: 5x5+kg
    Tricep pull downs: 3x8x10kg each side
     
    Situps: 4x25
     
    Today: Run 4miles in a very long, cold time. 
     
    Felt like a good full week of training but obviously would have been better to have rest days in between. Deadlifts I definitely could have done more if I'd allowed myself but then on Thursday my shoulders felt a little tired to be doing presses so a day's rest would of been a massive help. 
     
     *edited as I forgot Shrugs.
    post edited by Doriva - 2017/02/11 19:24:21
    #3
    Brett
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    Re: [Up]Lifting 2017/02/12 02:49:21 (permalink)
    Hi mate good to see you're hitting all the important exs. I would recommend something more tried and true though. You mentioned strength and fat loss is your goal? Might I suggest you focus on strength first and build some more muscle, as this will help with fat loss down the track also.
     
    Have you heard of stronglifts 5x5? I have recently done 3 months of it. It is a well structured program that eases you into strength. It quickly becomes brutal but you will add strength guaranteed provided you are resting and eating well. It also means training 3 days a week as opposed to the 4 you've just done!
    #4
    Doriva
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    Re: [Up]Lifting 2017/02/12 12:45:33 (permalink)
    Cheers Brett. I used to use 5x5 a few years ago, it worked but requires you to be on a fairly regular schedule as you can't be missing sessions. I'll probably be looking to get back to something like this once I'm back in full-time work and my schedules a bit more stable. Did you stick to just the 3 exercises per session or did you add in things like chin ups and dips on top?
     
     
    #5
    Nandromedius
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    Re: [Up]Lifting 2017/02/12 15:12:01 (permalink)
    Did you took any pictures?
    What are your measurements?
    Main lifts RMs?
     
    What does recovering your strength mean?
    #6
    Doriva
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    Re: [Up]Lifting 2017/02/12 15:24:17 (permalink)
    Nandro, I've not got any pictures just yet and I've not taken any measurements. Will get on to both. 
     
    My 1RMs when I was 20/21 were: Bench: 90kg, Deadlift: 142.5kg, Squat: 145kg and I was dipping with +15kg for reps. I've since improved on the Bench just over a year ago when I hit 97.5kg for one rep and then ended up working away for 5 weeks and never quite getting the ton but I've not managed to get the other two beyond the 120s since - working, commuting on a bike, general adult life just getting in the way. As you can see I'm a long way from those lifts now but I hope with 4-6 months concerted effort and consistent training I'll be back up around those weights. 
     
     
    #7
    Brett
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    Re: [Up]Lifting 2017/02/13 12:40:36 (permalink)
    Doriva
    Cheers Brett. I used to use 5x5 a few years ago, it worked but requires you to be on a fairly regular schedule as you can't be missing sessions. I'll probably be looking to get back to something like this once I'm back in full-time work and my schedules a bit more stable. Did you stick to just the 3 exercises per session or did you add in things like chin ups and dips on top?

     
    Yep for sure 3 times a week. Stuck to the 3 per session for a while but added some dips, curls and lat pull downs in as I felt it wasn't hitting my arms as well and there was no vertical pulling movement. I wouldn't add much more than that though.
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    Doriva
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    Re: [Up]Lifting 2017/02/14 18:07:43 (permalink)
    I did the same, I felt I wasn't doing enough. 
     
    Trained in a new gym today as I'm away with interviews. I was the only person in the gym so got a bit scared to push myself on the bench without a spotter.
     
    Chest
     
    Bench Press: WU 20kgx8, 60kgx5, 75kgx5x5 
    Incline DB Press: 24x8x3
    Cable Flys: 12.5x8x4 - did the 4th set after taking a call and losing focus
    Weighted Dips: 5x5 +5kg
    Cable pull downs: 7.5kg x8x3 each side
    #9
    Doriva
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    Re: [Up]Lifting 2017/02/16 16:51:20 (permalink)
    Trained in the same gym as yesterday.
     
    Legs:
     
    Squats: WUs 10x20kg, 5x60kg, 5x80kg, 5x5x82.5kg
    Lunges: 3x8x32.5kg each leg
    Leg Extension: 3x8x22.5kg each leg
    SLDL: 3x8x40kg
     
    Didn't manage to do calf-raises as I didn't have time.
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    Doriva
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    Re: [Up]Lifting 2017/03/07 12:08:29 (permalink)
    Big chunk of missing updates to follow...
     
    Last full week of February I had to travel for interviews and got a bit of flu so no worthwhile training took place that week. 
     
    Sunday 26th - run - 7.5km in 45mins
     
    Monday: Shoulders
     
    Shoulder Press: WU 8x20kg, 5x40kg, 5x5x50kg
    DB Arnie Press: 3x8x16kg
    DB Lateral raises: 3x8x8kg 
    Front raises: 3x8x10kg plate, 3x8x15kg bar
    Dips: 3x5
     
    I was still feeling rough so gave up at this point.
     
    Tuesday: Legs
     
    Squats: WU 8x20kg, 8x60kg, 5x5x82.5kg
    Lunges: 3x8x35kg each leg
    Leg Extension: 3x8x20kg per side, 8x45kg
    Calf Raises: 3x20x80kg
     
    Sit ups: 4x25
    Hanging leg raises: 3x8
    Shrugs: 3x8x20kg each side
    Pull downs: 3x8x10kg
    DB Bicep Curls: 5x5x14kg 
     
    Thursday: Chest
     
    Bench Press: WU 8x20kg, 5x5x80kg
    Incline DB Bench: 5x5x24kg
    Cable Flys: 3x8x10kg each side
    Dips: 5x5+kg
    Tricep pull downs: 3x8x10kg each side
     
    Friday: Back
     
    WG Chins: 5x5
    Deadlifts: 8x60kg, 5x80kg, 5x3x100kg
    NG pull downs: 3x8x55kg
    Bent-over rows: 3x8x40kg
    DB Curls: 3x8x14kg each side
     
    Sit ups: 4x25
     
    Saturday: Run 6.1km in 34mins
     
    Pleased to have got back to 100kg on the deadlift. Feel I can probably push a little harder on the other lifts, especially bench. I had more in me but the lack of a spotter kept me within myself.
    #11
    Floydy
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    Re: [Up]Lifting 2017/03/07 13:58:58 (permalink)
    Hi mate.
    Haven't noticed your journal before, like it
    Your routines are nicely spread into groups with some good lifts. Keep it going bud
    #12
    Doriva
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    Re: [Up]Lifting 2017/03/08 20:09:09 (permalink)
    Cheers lad!
     
    Yesterday, had a gentle run along the seafront. 7km in 42mins. 
     
    Today's wasn't the best session. I'd not really eaten enough so felt weak early on and ran out of effort early. 
     
    Shoulders:
    BB Shoulder Press: WU 8x20kg, 5x5x52.5kg - the final rep on sets 3, 4 and 5 only made it with the help of my legs.
    DB Arnie Press: 8x16kg, 2x8x14kg
    DB Lateral raises: 8x10kg, 2x8x8kg
    Front raise (plate): 3x8x10kg
    Front raise (bar): 3x8x15kg
    Lying front raise (DBs): 3x8x6kg
    Shrugs: 3x8x40kg
    Dips: 3x5 +5kg - left shoulder felt weak but I could have pushed this
    One arm pull down: 3x8x10kg
    Sit ups: 4x25
     
     
    #13
    Doriva
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    Re: [Up]Lifting 2017/03/09 19:53:33 (permalink)
    Legs today: 
     
    Squat: WUs 8x20kg 5x60kg, 5x5x85kg
    Calf-raises: 3x20x85kg
    Lunges: 3x8x35kg - each leg
    Single leg extension: 3x8x25kg each leg, 1x8x50kg both
    SLDL: 3x8x40kg
    DB Bicep Curls: 5x5x14kg
     
    Will have to push abs and some grip work to tomorrow as I ran out of time. 
     
     
    #14
    Floydy
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    Re: [Up]Lifting 2017/03/10 14:37:57 (permalink)
    Good couple of sessions mate. Some heavy work there
     
    Running on the seafront? I used to run in the sea up to my knees when I were a younger lad...now that does burn the quads!
    #15
    Doriva
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    Re: [Up]Lifting 2017/03/10 20:48:01 (permalink)
    Floydy, where the hell did you grow up?! If you're in LA (Rocky 3...) then that's a great way to train (to regain the heavyweight title) but you won't find me doing it up here near Middlesbrough. I limited myself to the wet sand and the footpath around the dunes. 
     
    Had a gentle swim to stretch out at lunchtime. Forgot they have school classes in straight after lunch so I managed 36 lengths before 

     
     
     
     
    #16
    Doriva
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    Re: [Up]Lifting 2017/03/11 16:25:24 (permalink)
    Today: Chest
     
    Bench Press: WUs 8x20kg 5x60kg, 5x82.5, 4x5x80kg - bottled pushing myself without a spotter.
    Incline DB Bench: 3x8x26kg - last set was a 6, breathe, 2
    Cable Flys: 3x8x10kg each side
    Dips: 3x5 +10kg, 2x5+5kg
    Tricep pull downs: 3x8x7.5kg each side
     
    I can feel ache in my tri's, shoulders and lats but I'm not feeling much in my chest. Questioning if there's another exercise I can add (or swap) to get more focus on my chest. Or, if I should start doing press ups with my sit ups. Any suggestions welcome!
     
    Need to try to get a run in later this evening too to keep up my training for the Leeds Half. 
    #17
    Floydy
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    Re: [Up]Lifting 2017/03/11 18:52:04 (permalink)
    Doriva
    Floydy, where the hell did you grow up?! If you're in LA (Rocky 3...) then that's a great way to train (to regain the heavyweight title) but you won't find me doing it up here near Middlesbrough. I limited myself to the wet sand and the footpath around the dunes. 
     
    Had a gentle swim to stretch out at lunchtime. Forgot they have school classes in straight after lunch so I managed 36 lengths before 

     
     
     
     


    Sorry mate, just thought I was offering an alternative suggestion
    Yes, I used to go running in the sea as training for when I used to do cycling road racing many moons ago, and it did put me in good stead for joining the forces later on. If you have close access to a beach of course.
    #18
    Doriva
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    Re: [Up]Lifting 2017/03/11 21:44:40 (permalink)
    The water up here is more suitable for ice baths post training Floydy. Running into it is saved for boxing day only. You're a harder man than me to have been running in it regularly, that's for sure, but then competitive cyclists are a crazy bunch!
     
     
    #19
    Floydy
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    Re: [Up]Lifting 2017/03/12 09:44:41 (permalink)
    Doriva
    The water up here is more suitable for ice baths post training Floydy. Running into it is saved for boxing day only. You're a harder man than me to have been running in it regularly, that's for sure, but then competitive cyclists are a crazy bunch!
     
     


    I was but a mere teen then and full of stupid ideas, Doriva. Yeah, on second thoughts, stick to the weights
    #20
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