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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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    25.04.13

    Weight 181.4lbs - B/F 21.1%

    Day 3 - DOMS still, though not in my back. I definitely went too light for the Bent Over Row yesterday. Will go heavier next time and see how that feels.

    Leg day today. Set my working weight far too low. Felt as though I had done very little, especially with the Deads, so did another 5 sets with a higher weight. Total workout time 30 mins. Without the extra work, only 23 minutes.

    Squat

    48kg/105.6lb x 10, 10, 10, 10, 10

    Stiff Leg Deads

    28kg/61.6lb x 10, 10, 10, 10, 10

    38kg/83.6lb x 10, 10, 10, 10, 10

    DB Calf Raise

    6kg/13.2lb x 10, 10, 10, 10, 10
     
    #21 Spartan88, Apr 25, 2013
    Last edited: May 1, 2013
  2. Spartan88

    Spartan88 Well-Known Member

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    Looks like I misread the program. I'm an exercise short on days two and three. That's why those days seemed far less intense than day one.

    Will add dumbbell rows to day two as I've always found them to hit my back hard when I've done them before.

    Not sure what to add to day three. Don't like lunges so will have to think on it.

    Rest day tomorrow and Saturday will also be a day off as will be playing tennis. Hoping I've recovered from the DOMS by then.
     
  3. Spartan88

    Spartan88 Well-Known Member

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    27.04.13

    Weight 182.6lb B/F 21.4%

    It's Saturday. Tennis is no go today. DOMS remain, so will forego tennis today to ensure I'm fully recovered for by tomorrow.

    Planning to drop one lift from tomorrow's workout, probably DB tricep extension. Volume is too great. Recovery has taken a long time and I feel that my Back/Bicep workout suffered. The first week or two of a new program is always a learning process to see what works and what your body can cope with.
     
  4. Spartan88

    Spartan88 Well-Known Member

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    28.04.13

    Weight 181.0lb B/F 20.8%

    Best weigh in so far.

    Skipped the tennis yesterday. Mild DOMS in Biceps and Hamstrings remain but shouldn't be an issue as Chest, Tris, and Shoulder day today.
     
    #24 Spartan88, Apr 28, 2013
    Last edited: Apr 28, 2013
  5. Spartan88

    Spartan88 Well-Known Member

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    28.04.13

    Day 4 – Chest, Shoulders, Triceps - Must have listed the wrong weight for Flys last time. Loaded up 12.5kg (11.5kg + 1) and could only hit 6 reps first set. Dropped to 7.5kg and just got 5 x 10. Must have used 6.5kg last time. Dips were tougher, probably due to increases weight on previous exercises. Dropped DB Tricep Extensions as had trouble recovering last week and they were very similar to Skullcrushers. Will see what effect that has. Didn't feel quite as tough as last week apart from laterals which felt v.heavy. Will wait to see if DOMS are an issue tomorrow. Total workout time 53 minutes.

    Bench

    34kg/74.8lb x 10, 10, 10, 10, 10

    DB Fly

    7.5kg/16.5lb x 10, 10, 10, 10, 10

    Dips

    6, 3, 2, 2, 1

    Shoulder Press

    21kg/46.2lb x 10, 10, 10, 10, 8

    DB Laterals

    7.5kg/16.5lb x 10, 10, 10, 8, 8

    DB Skull Crushers

    5kg/11lb x 10, 10, 10, 10, 10
     
    #25 Spartan88, Apr 28, 2013
    Last edited: Apr 28, 2013
  6. Spartan88

    Spartan88 Well-Known Member

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    29.04.13

    Weight 181.6lbs - B/F 21.4%

    Day 5 - Heavier in the Row. Chins are just tough. Hitting two chin-ups seems a bit pointless but just cannot get a third, get half way up and I'm done. Added one arm dumbell row. A little light but its an exercise i feel really works. Again started too light but will increase weight next time. DOMS are much less this time around. Total workout time 40 mins.

    Bent Over Rows

    32kg/70.4lb x 10, 10, 10, 10, 10

    Close Grip Chins

    6, 3, 2, 2, 2

    One Arm DB Rows

    11.5kg/25.3lb x 10, 10, 10, 10, 10

    BB Curls

    19kg/41.8lb x 10, 10, 10, 10, 10

    Incline DB Curls

    7.5kg/16.5lb x 10, 10, 10, 10, 10
     
  7. Spartan88

    Spartan88 Well-Known Member

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    30.04.13

    Weight 181.6lbs - B/F 21.1%

    Day 6 - Added weight to all the lifts. Total workout time 30 mins.

    Squat

    50kg/110lb x 10, 10, 10, 10, 10

    Stiff Leg Deads

    40kg/88lb x 10, 10, 10, 10, 10

    DB Calf Raise

    7.5kg/16.5lb x 10, 10, 10, 10, 10
     
  8. Spartan88

    Spartan88 Well-Known Member

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    Been a while since I was last here. Had a couple of grim years after my last post followed by a few better ones.

    Haven't lifted at all for about 4 years since I moved from my mother's house where I had a power rack in the garage and I haven't had the space to assemble it here. I also haven't found myself on the tennis court more than a handful of times in the last two years.

    Tomorrow I've got a free trial at a reasonably priced gym only 3 minutes walk from work. My girlfriend who works in the same office is coming with me and I'm hoping that a combination of the convenient location and having a gym partner will give me the motivation to regain the fitness and strength I've lost and complete some of the fitness challenges I signed up to.
     
  9. Seltzer

    Seltzer Elite Member

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    Wishing you well with accomplishing your goals.
     
  10. Jaer

    Jaer Well-Known Member

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    Welcome back! May you find renewed vigor in 2019!

    Jaer
    thinks the New Year is a great time to return.
     
  11. Spartan88

    Spartan88 Well-Known Member

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    Thanks Seltzer.

    Trial at the local gym today. Seems pretty good. Decent sized free weights area. Only two power cages and not a huge number of bars or plates but not too busy at the time I got there, 5pm. Getting there straight from work is key as it gets a little busier after 6pm.

    Light warm-up. Had a very light run through of a Starting Strength routine. Bar only for Bench and 40kg max for Squats and Deads. Light warm-down and a bit of stretching to finish. Will see if I feel it in the next day or two.

    Planning to join up and start on Friday. Busy the rest of the week but will be good to give it a few days to see how today's session affects me after such a long break and a nice two day break after Friday.

    Hoping i can finally join the 315lb Deadlift Club and the 225lb Squat Club in the challenges that I started so long ago. I stopped at 5 reps of 224.4lb on the Squat last time. That was definitely a mental failure rather than a physical one and I intend to nail it this time.
     
  12. Spartan88

    Spartan88 Well-Known Member

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  13. Spartan88

    Spartan88 Well-Known Member

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    First evening (excepting the trial) at the gym tonight. Nice and quiet on a Friday evening.

    24 sessions of Starting Strength planned out. As luck would have it I've got a holiday booked for the week after I should reach session 24. Starting very light as have had a very long lay-off but the weight will ramp up very quickly.

    Squat 40kg/88lbs x 5,5,5

    Bench Press 25kg/55lbs x 5,5,5

    Deadlift 40kg/88lbs x 5,5,5

    About a 15 minute brisk walk on a treadmill to finish.

    Nice and easy but a 2.5kg/5.5lbs increase planned for each subsequent session so should build quickly.

    I know it looks a little odd with the Squat and Deadlift starting at same weight but the Squat will likely stall before the Deadlift which shouldkeep increasing.

    Glad to be back to it.
     
  14. Spartan88

    Spartan88 Well-Known Member

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    Session 2

    Working sets:

    Squat
    42.5kg/93.5lbs x 5,5,5

    Press 20kg/44bs x 5,5,5

    Deadlift 42.5kg/93.5lbs x 5,5,5

    Just over 20 minute brisk walk on the treadmill to finish.
     
  15. macdiver

    macdiver Well-Known Member

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    Off to a good (re-)start.
     
    #35 macdiver, Jan 15, 2019
    Last edited: Jan 19, 2019 at 7:37 AM
    Spartan88 likes this.
  16. Spartan88

    Spartan88 Well-Known Member

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    Session 3

    Working sets:

    Squat
    45kg/99lbs x 5,5,5

    Bench Press 27.5kg/60.5bs x 5,5,5

    Deadlift 45kg/99lbs x 5,5,5

    Just over 20 minute brisk walk on the treadmill to finish.
     
  17. Spartan88

    Spartan88 Well-Known Member

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    Session 4

    Working sets:

    Squat
    47.5kg/104.5lbs x 5,5,5

    Press 22.5kg/49.5bs x 5,5,5

    Deadlift 47.5kg/104.5lbs x 5,5,5

    Just over 25 minute brisk walk on the treadmill to finish.
     
  18. Spartan88

    Spartan88 Well-Known Member

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    Should have been performing session 5 tonight but had some sort of spasm in my lower back yesterday. Was doing some work in the loft/attic during the day which may be the cause. Was kneeling down gluing together some lightweight insulation material together when a muscle in my lower back spasm'd so hard I fell onto the floor and couldn't get up. Still some tightness/pain today so skipped the gym hoping to be recovered by Wednesday. Not the best week for it to happen as I'm already missing a session on Friday as I'll be away from Thursday to Sunday.
     

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