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Graham's Journal

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

  1. Spartan88

    Spartan88 Well-Known Member

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    2020 Session 1 (Friday 3rd Jan):

    A Squat 100kg/220lbs x 5, 5, 5

    B Press 40kg/88lbs x 5, 5, 5

    C1 Back Extension x 8, 8, 8

    C2 Chin-up x 6, 6, 6

    Not a bad session after a two week break. Felt very good, could easily upped the weight on Squat and Press and could have upped the reps on Back Extension and probably on Chin-Ups. Can certainly feel the DOMS two days later though.



     
  2. Spartan88

    Spartan88 Well-Known Member

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    2020 Session 2:

    A Press 42.5kg/93.5lbs x 5, 5, 5

    B Deadlift 110kg/242lbs x 5

    C Dips BW x 7


    D1 Chin-up x 6, 6, 6

    D2 Suitcase Carry
    6 circuits 16kg x 2


    Workout felt good and took less than 50 minutes.

    Back to following a Starting Strength type program. Workout A featuring Press and Deadlift as the main lifts and currently Chin-Ups and Suitcase Carries as accessories. Tested Dips as was thinking of switching Dips to this workout. Too tough on shoulders after Shoulder Press so stuck with Chin-Ups. Workout B will be Squats and Bench for main lifts and Back Extensions and Dips for accessories. I know I've previously Dropped Squats from one day and then added them back in but this schedule should be roughly what I'm going to try following for a 3 day per week, full body 531 program.

    Scale Weight this morning 188.8lbs @ 25.7% bf.
     
  3. Spartan88

    Spartan88 Well-Known Member

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    2020 Session 3:

    A Squat 102.5kg/225.5lbs x 5, 5, 5


    B Bench Press 60kg/132lbs x 5, 5, 5

    C1 Back Extension x 8, 8, 8

    C2 Dips x 8, 8, 8


    Another workout in under 50 minutes. Jumped on the treadmill for 6 minutes after. My girlfriend was ready to leave at that point. I could have spent a bit longer there.

    Just when I thought I was back in the habit of getting into the gym three times per week my girlfriend reminds me that Friday is our Anniversary. We will be going to a local Turkish Restaurant that we've been meaning to go back to for some time. A new bar has also opened a few doors along from the restaurant that we'll hopefully check-out. Next week should be the first full week in the gym for some time.

    Scale Weight this morning 188.8lbs @ 26.4%bf.
     
  4. Spartan88

    Spartan88 Well-Known Member

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    2020 Session 4:

    A Press 45kg/99lbs x 5, 5, 5

    B Deadlift 115kg/253lbs x 5


    D1 Chin-up x 7, 7, 7

    D2 Suitcase Carry
    6 circuits 16kg x 1, 20kg x 1


    Managed to get through this in a little over 40 minutes as I then got on the treadmill for 18 minutes. Cleaning up my diet, Lifting and some time on the treadmill worked well this time last year for weightloss/fatloss so I'm doing the same for some time this new year.

    Being able to get into the gym relatively early in the evening helps me to get my workout done as I can be doing my Deadlift warm-up whilst doing my work sets on the Press. I might yet switch to Squat/Press and Bench/Deadlift as my workout pairings I can't use the Power-rack for Squat and Bench at the same time.

    On Friday, I did visit the Turkish Restaurant. Bread, dips, bottle of Red, Baklava, Ice-cream and a Negroni in the new bar (which was rather nice) was very enjoyable but had an impact on the scale. Saturday morning the scale read 191.2lbs, a full 2.4lbs above the previous days measurement.

    Scale Weight this morning 189.4lbs @ 25.8%bf.
     
  5. Spartan88

    Spartan88 Well-Known Member

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    2020 Session 5:

    A Squat 105kg/231lbs x 5, 5, 5 - 60kg x 10


    B Bench Press 62.5kg/137.5lbs x 5, 5, 5 - 40kg x 10

    C1 Back Extension x 8, 8, 8

    C2 Dips x 9, 9, 9

    16 minutes on treadmill.


    With only two main lifts per session I've decided to up the volume. To start, just one set of 10 for each lift at 60%ish of my working weight (the Squat was a bit light) and I'll be building that in the next few weeks to either 25 reps total or 3 sets of 10.

    Scale Weight this morning 188.6lbs @ 25.7%bf
     

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