1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Graham's Journal

Discussion in 'Fitness Journals' started by Spartan88, Apr 11, 2013.

  1. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,233
    Media:
    1
    Albums:
    1
    Likes Received:
    201
    Your numbers are consistently moving up. Well done!
     
    Spartan88 likes this.
  2. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Thanks. It's satisfying that I can repeat the Starting Strength program from earlier in the year and progress with none/fewer missed reps and resets. Whether that means I'm stronger or simply have adapted to the increased weight, I'm not sure, but it allows greater training loads.

    No gym yesterday (Friday). Was off work and spent time working in the house continuing relaying the flooring. Removed and refitted a door frame/surround, removing a step which I never liked being there. The rooms on either side of the double doors are different levels. The step or base of the door surround added a third level meaning an extra step between rooms. Good to have it removed.

    Also had to build up part of the original floor level as it was lower than the rest of the room. Once upon a time wouldn't have been an issue but at some point in the late 60s two rooms were knocked into one and the floors are at slightly different levels on one side.

    Won't be in the gym Monday either. Tomorrow we're heading to Whitstable Whitstable - Wikipedia for a night away. Every now and again we head somewhere between a 1 and 2 hour drive away for the night.
     
  3. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 78 :

    A Squat 115kg/253lbs x 5 112.5kg/247.5lbs x 5, 5

    B Press 47.5kg/104.5lbs
    x 5, 5, 5

    C Deadlift 125kg/275lbs
    x 5

    D1 Chin-up x 10, 7, 7

    D2 Suitcase Carry
    6 circuits 20kg x 2

    D3 Dumbell Shoulder Press 14kg x 8, 8, 8


    Back to the gym after some time off. Completed Squats with the same weight/reps as last session. Increased the weight on Press, Deadlift and Dumbell Shoulder Press. I thought I'd used 10kg Dumbells for the Press last time but these were in use and couldn't find the 12's. Only now realise that I'd used the 8's last time. Still got an annoying painful/weak/clicking point in the shoulder. Think I need to take some anti-inflammatory medication for a few days to see if I can clear it.
     
  4. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,233
    Media:
    1
    Albums:
    1
    Likes Received:
    201
    Seriously, don't screw around with your shoulder. Take the meds if you want, but also to make sure you do extra warm ups and, if need be, go a bit lighter for a short period of time.
     
  5. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Took this advice, to a point. Took anti-inflammatory painkillers for a couple of days. Benching and Dips today which does tax the shoulder although not as much as Pressing. Didn't drop the weight but did make sure of plenty of warm-up time and some stretching. Doesn't feel too bad. Do think the ibuprofen has helped so i'll continue to take that over the weekend and re-assess on Pressing day on Monday.
     
  6. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 79:

    A Squat 115kg/253lbs
    x 5, 5 112.5kg/247.5lbs x 5

    B1 Bench Press 70kg/154lbs x 5, 5, 5

    B2 Back Extension 10kg x 8 5kg x 8, 8

    C1 Dips x 15, 11, 10

    C2 Decline Dumbell Bench Press 20kg x 8, 8 18kg x 8

    D Side Plank - 60 seconds each side

    Good solid workout. Got to the gym early so plenty of time. Continuing to push up the numbers. Wasn't sure how the shoulder would feel while Benching but, as above, it felt pretty good and I didn't struggle to get the reps.

    I've missed recording my weight for a while so must get back to doing that. Keep remembering as I'm about to leave the house in the morning so need to set myself a reminder. Will probably get Alexa to remind me.
     
    #206 Spartan88, Sep 13, 2019
    Last edited: Sep 18, 2019
  7. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 80 :

    A Squat 115kg/253lbs x 5, 5, 5


    B Press 50kg/110lbs x 5, 5, 5

    C Deadlift 130kg/286lbs
    x 5

    D1 Chin-up x 10, 7, 6

    D2 Suitcase Carry
    6 circuits 20kg x 1, 22kg x 1

    D3 Dumbell Shoulder Press 12kg x 8, 8, 18

    E Side Plank - 60 seconds each side

    Good workout. Got out of work early enough to have plenty of time in the gym. Squat now just 2.5kg below my PB and felt tough but good. Press felt good. Just 2kg off my PB. Deadlift felt good. Tough on grip, I'll have to check when I previously switched to a mixed grip. I thought I'd upped the weight on the Dumbell Shoulder Press as I'd recorded on my notes that I'd previously lifted 10kg but had actually lifted 14kg. Got plenty of reps for the third set. Had some time so did some side planks to finish.

    Scale weight this morning 185.6lbs.

    Edit: Just checked back in the journal and found I switched to mixed grip on the Deadlift at 125kg so my 130kg Deadlift is my heaviest double overhand grip Deadlift so I guess it's a PR of sorts!
     
    #207 Spartan88, Sep 16, 2019
    Last edited: Sep 16, 2019
  8. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 81:

    A Squat 117.5kg/258.5lbs
    x 5 115kg/253lbs x 5, 5

    B1 Bench Press 72.5kg/159.5lbs x 5, 5, 5

    B2 Back Extension 10kg x 8 5kg x 8, 8

    C1 Dips x 15, 13, 11

    C2 Decline Dumbell Bench Press 20kg x 8, 8, 12

    Good workout today. Equalled my PB for 5 reps on the Squat. Decent lift on the Bench. Minor niggle still present in the shoulder but improving daily. Good number of reps for the Dips. Pushed for max reps on the last set of Decline DB Press.

    Scale weight 185.6lbs.
     
  9. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 82 :

    A Squat 117.5kg/258.5lbs x 5, 5 115kg/253lbs x 5


    B Press 51kg/112.2lbs x 5, 5, 5

    C Deadlift 135kg/297lbs
    x 5

    D1 Chin-up x 10, 7, 6

    D2 Suitcase Carry
    6 circuits 20kg x 2


    Solid workout. Squat is feeling heavy but the form is good. Press is solid and now just 1kg/2.2lbs from my current PR. Switched to mixed grip for the Deadlift. I think I could have gone double overhand but wanted to concentrate on the lift and not have any concern for my grip failing.

    Slightly truncated workout today as I had to buy a card and a gift for my nephew's birthday tomorrow so did this after work but before the gym. This meant I got there at the same time as my girlfriend so didn't have the extra time I've been getting lately. Dropped the Dumbell Shoulder Press.
     
  10. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 83:

    A Squat 120kg/264lbs x 5 117.5kg/258.5lbs
    x 5, 5 - PR

    B1 Bench Press 75kg/165lbs x 5, 5, 5

    B2 Back Extension 10kg x 8 5kg x 8, 8

    C1 Dips x 16, 12, 10

    C2 Decline Dumbell Bench Press 18kg x 10, 10, 10

    D Dumbell Shoulder Press 14kg x 10, 8, 10

    Really solid workout. New PR on the Squat. Bench just 2.5kg/5.5lbs under my PR. Had a good amount of time in the gym today so did the Dumbell Shoulder Press that I had to skip on Friday.

    Scale Weight 186.6lbs
     
  11. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 84:

    A Squat 120kg/264lbs x 5, 5 117.5kg/258.5lbs x 5 - PR


    B Press 52kg/114.4lbs x 5, 5, 5

    C Deadlift 140kg/308lbs
    x 5

    D1 Chin-up x 10, 8, 7

    D2 Suitcase Carry
    6 circuits 20kg x 1, 24kg x1


    D3 Dumbell Shoulder Press 10kg x 14, 14, 18

    Another solid workout. Twosets of Squats at 120kg, so another PR. Press back to my previous PR level. Deadlift back over 300lbs. Picked the 24kg Dumbell for the Suitcase carry as though I could handle in excess of 20 kg. The 24kg dumbell has a more comfortable, contoured handle than the 22kg so more taxing on the abs and forearms but easier going on the hands/fingers. For the Shoulder Press, dropped the weight and upped the reps.

    Scale weight 187.2lbs. Weight has crept up a fair amount over the last week but I have been supplementing with Creatine so may be water retention. I'd prefer off-course for it to be increased lean-body mass but hard to tell as yet. Shall continue to monitor.
     
  12. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 85:

    A Squat 120kg/264lbs x 5, 5, 5 - PR


    B1 Bench Press 77.5kg/170.5lbs x 5, 5, 5

    B2 Back Extension 10kg x 8 5kg x 8, 8

    C1 Dips x 16, 12, 11

    C2 Decline Dumbell Bench Press 16kg x 14, 14, 18

    Solid workout. Full 3 sets at 120kg on the Squat. Bench Press back equal to previous PR. Will be having a significant reduction in training next week. On Monday I have organised a Quiz for work colleagues at a local Indian Restaurant, something I do once or twice a year. Next Friday I'll be going to Tate Britain as they have a free night once a month to view exhibits late into the evening. I had been considering finding time elsewhere in the week to workout but I think, having worked hard to get back to previous PRs and having some solid workouts, I'd rather just go on Wednesday. I'm going to have a workout with no predetermined structure and avoid chest and shoulder work in order to give my shoulder a full 10 day break from direct and indirect work.


    Scale Weight 185.8lbs. Weight dropped a little from mid week. Think it peaked following a rather loose diet last weekend whilst I was out over the weekend.
     
  13. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 86:

    A Squat 110kg/252lbs x 5, 5, 5


    B Press 52.5kg/115.5lbs x 5, 5, 5 - PR

    C Deadlift 145kg/319lbs
    x 5

    D1 Chin-up x 10, 8

    D2 Suitcase Carry
    6 circuits 20kg x 2

    D3 Dumbell Shoulder Press 10kg x 14, 18


    Nice to have a week off last week. Had my quiz/Indian meal night on Monday which went well. Wednesday I skipped (my girlfriend still went) and did some banking/admin that needed doing instead. Friday, visited Tate Britain. Very much enjoyed the William Blake exhibition William Blake – Exhibition at Tate Britain | Tate.

    Was also at the NFL game in London yesterday as well as at a party on Saturday night. The diet has been a bit off and there has been regular, although not excessive drinking this last week but it's been a good week away from the gym.

    Intended to ease myself back into things today, planned to drop the weight or the sets/reps. Dropped 10 kg off the Squat. Because this felt pretty comfortable I upped the weight just slightly on the Press hitting a new PR and felt good enough to add weight on the Deadlift. Did drop a set on the chin-ups and Dumbell Shoulder Press as didn't head to the gym any earlier than my girlfriend.
     
  14. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 87:

    A Squat 112.5kg/247.5lbs x 5, 5, 5

    B1 Bench Press 80kg/176lbs
    x 5, 5, 5 - PR

    B2 Back Extension BW x 8, 8, 8

    C1 Dips x 15, 10, 6, 5

    C2 Decline Dumbell Bench Press 16kg x 10, 10, 16

    Managed to PR on the Bench today. Very happy with the PRs I've set this week and how my Deadlift has come back close to my previous PR. Backed off a little on everything else though as got a fair bit of DOMS from Monday.
     
  15. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 88: Friday 11/10/2019

    A Squat 115kg/253lbs
    x 5, 5, 5


    B Press 53kg/116.6lbs x 5, 5, 5 - PR

    C Deadlift 147.5kg/324.5lbs
    x 1, 140kg/308lbs x 4

    D1 Chin-up x 10

    D2 Suitcase Carry
    6 circuits 20kg x 1

    Quite a tough session. Gym was busy which is unusual for a Friday although was a little later arriving from work so that didn't help. Good Squat. another PR on the Press although I though i was going to miss a rep in the second set. I usually Press from a rack with a mirror in front of me which help me to nail my form, didn't have that last night. I'm aware that I injured myself with a 160kg Deadlift earlier in the year. I'm taking a different approach as I approach that weight by only lifting singles and backing off for the remainder of the set. Hoping that will mean I make one very clean lift without then pushing for another lift where form/concentration might not be as strict as on the first rep.

    Cut the session shorter than normal. I'd planned not to spend too long in the gym but I didn't get as much done due to how busy it was. Wasn't enough equipment to be doing warm-ups between my working sets. Looking forward to a good solid session on Monday.
     
    #215 Spartan88, Oct 12, 2019
    Last edited: Oct 12, 2019
  16. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 89:

    A Squat 117.5kg/258.5lbs x 5, 5, 5

    B1 Bench Press 81kg/178.2lbs
    x 5, 5, 5 - PR

    B2 Back Extension 10kg x 8 5kg x 8, 8

    C1 Dips x 15, 12, 6

    C2 Decline Dumbell Bench Press 14kg x 16, 12, 16

    D Dumbell Shoulder Press 14kg x 8

    Good solid workout. Left early for gym so got plenty done. Wasn't going to do the whole three Squat sets at 117.5kg but felt good after the first set so kept it up. Micro-Loading the Bench Press now, managed another PR and it felt like I had a couple of reps in the tank. Dips suffer with the Heavy Bench and Dumbell Bench Press and didn't have time to get a fourth set in but did get a set of Dumbell Shoulder Press in.
     
    #216 Spartan88, Oct 14, 2019
    Last edited: Oct 18, 2019
    macdiver likes this.
  17. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,233
    Media:
    1
    Albums:
    1
    Likes Received:
    201
    Congrats on another PR!
     
  18. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,598
    Likes Received:
    91
    In the US, Brexit gets a lot of coverage in the news. It should be settled sometime in October? It seems like this has been in the news forever.
     
  19. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    The referendum took place in June 2016 so it's well over three years that it's been in the news. The current date set for the UK leaving the EU is 31st October but it appears that if a deal isn't agreed tonight there won't be time to put this deal to the EU to vote on and the UK will have to leave without a deal, except it can't as our Parliament voted against allowing that so the UK will have to ask for an extension to the leaving date.

    It's a very divisive subject. The country is split virtually 50/50 in favour/against leaving, the two major political parties MPs and members are split internally between remain and leave and even if there is a consensus to leave there's disagreement on how to do so. The division is stark when I look close to home. Myself and all my immediate family members voted to Remain in the EU and my partner and all he immediate family voted to Leave. We all mostly avoid talking about it although my partner has voiced a certain amount of regret that the value of the Pound has weakened so significantly since the referendum, increasing our costs to travel.

    I don't think there's going to be an end to it to be honest. There isn't a solution that's going to please anything near a majority of the population and the ramifications are going to be felt for a generation.
     
  20. Spartan88

    Spartan88 Well-Known Member

    Joined:
    Dec 10, 2008
    Messages:
    411
    Media:
    3
    Albums:
    1
    Likes Received:
    5
    Session 90:

    A Squat 120kg/264lbs
    x 5, 117.5kg/258.5lbs x 5, 5


    B Press 54kg/118.8lbs x 5, 5, 5 - PR

    C Deadlift 150kg/330lbs
    x 1, 140kg/308lbs x 4

    D1 Chin-up x 10, 8, 6

    D2 Suitcase Carry
    6 circuits 20kg x 1, 24kg x 1


    D3 Dumbell Shoulder Press 10kg x 14, 20

    A solid workout. Managed another PR on the Press, though it was tough going. Deadlift feeling comfortable. Suitcase carry with the 24kg dumbbell is so much harder than with the 20kg, really taxing the grip and the abs to walk upright.

    Scale weight this morning 188.2lbs.
     

Share This Page