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Graham's Journal

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

  1. Seltzer

    Seltzer Elite Member

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    :)

    Glad to read that.
     
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  2. Spartan88

    Spartan88 Well-Known Member

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    Session 58:

    Back to some structure.

    A Squat 92.5
    kg/203.5lbs x 8,8,8,12

    B Bench Press 52.5
    kg/115.5lbs x 8,8,8,11

    C1 Back Extension x 7, 7, 5, 5

    C2 Dips x 11, 8, 7, 7

    D Modified Sprinters Lunge - unweighted x 8, 8kg x 8, 8

    Brisk Walk on treadmill 8 minutes.

    Got away form work earlier than my girlfriend. Plenty of time to work through the first Session of a program I hoping to follow for a time. I'm hoping that it will help strengthen my lower back and core and stretch tight hip-flexors. It's still built around the Squat, Bench, Press, Press and Deadlift.

    I'll perform 4 sets of 8 on the Squat, Bench and Press and add reps to the last set if I've got something left but to a limit of 12 reps. I'll perform 1 set of 8 for Deadlifts. Other exercises I might add reps over time or they'll be sets to failure such as Dips and Chin-ups.

    Squat felt good. Sets of 8 are a lot tougher than sets of 5 but I had plenty left for set 4. For the Bench I'd have almost certainly hit 12 reps last set but leg-drive was slowly pushing me up the bench and I caught the J-Hooks a couple of times as I pressed which threw off rhythm and form.

    Back Extension were comfortable. I limited reps as I was a bit sore after last week and will build reps over time and eventually hopefully add weight.

    Dips felt good. Performed these as super-sets with the Back Extension.

    Ideally the Sprinters Lunge would have been done as the first exercise but if a Squat Rack is free you need to grab it else you could be waiting to get in one and wasting time. I'm not sure they are doing much for my Glutes, that might come with additional weight, but they do get a good stretch on my hip flexors.

    I thinks I've made some mistakes with regard to cutting and bulking since I started training again in the new year. I think I dropped weight a little too quickly at the start of the year although I do feel far healthier for it so not too concerned. However, I transitioned to bulking too quickly, added too much body-fat and have then transitioned to cutting too quickly. I believe that I've lost energy and lost muscle by restricting my diet too heavily. I think I have too much body fat to bulk, too little muscle mass to cut and I'm probably better served eating near maintenance and working hard in the gym. I'm going to try to eat at a very minor calorie deficit for a time and measure progress.

    Scale weight today 188.4lbs @ 26% bf.
     
  3. Spartan88

    Spartan88 Well-Known Member

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    Session 59:

    A Press 32.5kg/71.5lbs
    x 8, 8, 8, 12

    B Deadlift 80kg/176lbs
    x 8

    C1 Chin-up x
    9, 7, 6, 4

    C2 Suitcase Carry 18kg
    x 3 x 6 circuits.

    D Side Plank x 60 seconds each side

    All felt pretty good. Ready to increase weight going forward on the Press and Deadlift as lifts were comfortable. Did have to wear the belt very high on the Deadlift. Not particularly comfortable belt position.

    Chin-up and Suitcase carry really hit the forearms especially following Deadlifting. Side Plank was tough. Not surprising after the Suitcase Carries.

    Diet has been good. Went into London on a team-building day with work and expected the diet to be a bit off but did well. Ate in a fish restaurant. I've never been a big eater of fish, the bones especially putting me off. However, I eat Salmon regularly so rather than the default of battered cod and chips which is often the safe option, I had the Sea Bass which was very good and very easy to eat with few bones. Had a beer but only the one.

    Scale weight today 187.4lbs @ 25.7% bf.
     
    #163 Spartan88, Jul 5, 2019
    Last edited: Jul 7, 2019
  4. Spartan88

    Spartan88 Well-Known Member

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    Session 60:

    A Squat 95
    kg/209lbs x 8,8,8,12

    B Bench Press 55
    kg/121lbs x 8,8,8,12

    C1 Back Extension x 7, 7, 5, 5

    C2 Dips x 11, 10, 9, 7

    D Modified Sprinters Lunge - unweighted x 8, 8kg x 8, 8

    Squat and Bench felt good with increased weight. Back Extensions felt good. Got an increased number of Dips done. Sprinter's Lunge done with same weight.

    If I was in any doubt about how much the Suitcase Carries and Side Planks worked the abs on Friday, I've been certain this weekend that they hit the abs from top to bottom.

    Scale weight 189.2lbs @ 25.8%bf.

    A Sunday workout today as I'll be at Wimbledon for the Tennis on both Monday and Tuesday. Hoping for some good matches on Court 1 tomorrow and Centre Court Tuesday.
     
    #164 Spartan88, Jul 7, 2019
    Last edited: Jul 15, 2019
  5. Spartan88

    Spartan88 Well-Known Member

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    Session 61:

    A Press 33.5kg/73.7lbs
    x 8, 8, 8, 12

    B Deadlift 82.5kg/181.5lbs
    x 12

    C1 Chin-up x
    9, 7, 6, 7

    C2 Suitcase Carry 18kg
    x 3 x 6 circuits.

    D 12 minute gentle run on treadmill.

    E Side Plank
    x 60 seconds each side

    Everything felt good today. Had plenty of time in the gym so got a short run in although did feel some cramp in my left calf but it eased quickly.

    Did 8 reps of the Deadlift but as it felt quite easy, added another four to bring the reps to 12. Might up the weight a little quicker than 2.5kg per workout as I'm well within my limits.

    Did the run before the last set of chin-ups which helped me get an extra couple.

    Scale weight 191lbs @ 28.1%bf, likely a result of going out for Pizza and a couple of drinks after the tennis. The usual procedure for Wimbledon is that I go with my mother and my brother and sister join us later in the day which is what we did yesterday. Does make for a long day as live on the opposite side of London to Wimbledon so it's a good 2-2.5 hour journey.
     
  6. macdiver

    macdiver Well-Known Member
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    That is a nice family outing. Which matches did you see?
     
  7. Spartan88

    Spartan88 Well-Known Member

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    Had Court 1 tickets Monday.

    Saw Zhang vs Yastremska on Court 18 from 11am.

    Then moved to Court 1:

    Williams vs Suarez Navarro

    Halep vs Gauff

    Djokovic vs Humbert

    Then moved to Court 3:

    Watched from the 4th set Pella come back from two sets down to beat Raonic. This was the best game I saw over the two days.

    Pretty much non-stop tennis from 11am to 8:30 pm.


    Had Centre Court tickets Tuesday. Less happening on outside courts so only watched Centre Court matches:

    Riske vs Williams

    Strycova vs Konta - a real disappointment for the home crowd

    Williams/Murray vs Atawo/Martin

    Somewhat ironic having No1 and Centre court tickets that the best matches that I saw, with the exception of Riske vs Williams, were on Courts 3 and 18.
     
  8. Spartan88

    Spartan88 Well-Known Member

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    Weekend update:

    No gym Friday. Went into work early in order to finish early to watch the Wimbledon Men's Semi Finals. Nice to have that flexibility.

    Before last June my job role involved seeing people face to face which meant the work day was typically 8:30-4:30 with little flexibility. We did have flexible working but the practicalities of the role meeting members of the public meant that you needed to be present at the times the office was open to the public (9am to 5pm). As my role now doesn't involve that level of engagement with the public I can put in my time at any time the building is open to staff 7am to 7pm. It's fantastic for work-life balance.

    Intended to work out Saturday and the watch the Wimbledon Women's Final. Indeed I got to the gym but a bit later than intended but I found I was both feeling hungry and not particularly focused. Got to the end of my first set of Squats and simply didn't have the motivation or focus to carry on.

    Considered making up for it on Sunday but my girlfriend convinced me to not worry about one missed workout.

    Will be going to the gym later this afternoon.
     
  9. Spartan88

    Spartan88 Well-Known Member

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    Session 62:

    That's Better - Back on it!

    A Squat 97.5
    kg/214.5lbs x 8,8,8,8

    B Bench Press 57.5
    kg/126.5lbs x 8,8,8,8

    C1 Back Extension x 8, 8, 8, 8

    C2 Dips x 10, 9, 9, 14

    C3 Modified Sprinters Lunge - unweighted x 8, 8kg x 8, 8

    5 minute run.

    Squat feeling heavy for that number of reps, same for the Bench, just getting the 4 sets of 8. Managed to super-set the final 3 exercises although not in a strict order. Actually got the first set of back extensions in during the last rest period for the Bench. Might try to super-set Bench and Back Extensions in future and super-set the Dips and Sprinters's Lunge. Shouldn't affect the individual lifts/exercises but should save time.

    Last set of Dips was performed after the brief run. Felt like I had a real boost for that last set.

    Scale Weight 187.6lbs @ 25.4%bf
     
  10. Spartan88

    Spartan88 Well-Known Member

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    Session 63:

    A Press 35kg/77lbs
    x 8, 8, 8, 11

    B Deadlift 87.5kg/192.5lbs
    x 12

    C1 Chin-up x
    9, 7, 6, 7

    C2 Suitcase Carry
    6 circuits 20kg x 1, 18kg x 2

    D 8 minute run on treadmill.

    E Side Plank
    x 60 seconds each side

    All felt pretty good today. Added weight a little quicker to the Deadlift as I feel ready to handle it. Low back sometimes feels a little tight but I think it feels good during the lifts and form is good.

    Went a bit later as had some tasks/DIY to do at home which will continue for a few days/weeks. Didn't seem to affect anything although should have eaten dinner a little earlier. As it has been lately it was rather humid again. Sweat dripping off me. A more expensive gym would have air-con.

    Scale Weight 187.8lbs @ 25.2% bf. It's a bit early to tell for certain but it appears weight is fairly stable/slowly reducing with bf% reducing at a still slow but slightly sharper rate than scale weight. Hopefully on the right track.
     
  11. Spartan88

    Spartan88 Well-Known Member

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    Session 64:

    A Squat 100
    kg/220lbs x 8,8,8,8

    B Bench Press 60
    kg/132lbs x 8,8,8,9

    C1 Back Extension x 8, 8, 8, 8

    C2 Dips x 9, 11, 11, 9

    C3 Modified Sprinters Lunge - unweighted x 8, 16kg x 8, 8

    Not a bad workout. Added weight on Squat and Bench. Both taxing. Added weight to the Sprinter's Lunge. Couldn't find more than one 6kg dumbbell so went with the 8kgs. Once again very humid. It's looking to be very hot and humid mid week. Wednesday's workout might be grim.

    Scale weight 187lbs @ 25.5%bf.
     
  12. Seltzer

    Seltzer Elite Member

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    Congrats on increasing the weight on the two exercises. :tucool: Always gratifying.
     
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