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Healthy body. Sick mind!

Discussion in 'Fitness Journals' started by woodan, Jan 28, 2008.

  1. Foley

    Foley Well-Known Member

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    Endless ideas. I just like the idea of training for 30-45 minutes 5 times a week. I love gym.
     
  2. woodan

    woodan Active Member

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    I know the feeling. I get a little sad on rest days. They advise you try and take off a day after each workout though. That's gonna be hard training 5 days a week. How would you set up the 5 days? Back, Chest, Legs, Shoulders+calf, arms?
     
  3. Foley

    Foley Well-Known Member

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    Monday - Legs + Calves
    Tuesday - Chest
    Wednesday - Off
    Thursday - Back
    Friday - Delts / Traps + Calves
    Saturday - Arms
    Sunday - Off
     
  4. woodan

    woodan Active Member

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    I'd feel like a right dick just going to the gym to do arms. :D
     
  5. Foley

    Foley Well-Known Member

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    Throw some more calves in on arm day too. Can never work the calves hard enough. :nod:
     
  6. woodan

    woodan Active Member

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    I workout at home so it's not so much an issue. But you're right about calves, I can't work them properly with the gear I've got.
     
  7. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Squat
    10x20
    8x60
    10x85
    8x85

    Stiff Leg Deadlift
    8x60
    10x80
    10x80

    Leg Extension
    10x70
    8x70

    Leg Curl
    10x30
    8x30

    Lunges
    8x50
    6x50

    That workout was tough and this is the equivalent of a deload week apparently. It hasn't helped that summer has finally arrived and I have no way of cooling my flat. I was meant to go for a run now. Fuck that! I think I'd collapse somewhere.

    All the weights were about right, except maybe the lunges which were a little heavy. I'll keep them at that weight and see if I can improve next week.
     
  8. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    BB Curl
    10x25
    10x25

    Close Grip Bench
    10x40
    9x45

    Skull Crushers
    10x27.5
    10x27.5

    DB Curl
    10x12.5
    9x12.5

    Standing BB Calf Raise
    10x120
    10x120

    Jogging
    2 miles - 18:59 (~6.3 mph mph)

    I'd feel like a bit of a plonker doing this workout in the gym, but at home no one knows. All the weights were about right except perhaps the CG Bench which I adjusted.

    2 minutes off Tuesdays run time though. That's quite a lot, especially as I didn't feel like I was running faster. I thought I was running quite slow.

    About half way round the big lap I do now there was a girl in running gear walking. As I got nearer she started to run, just slightly slower than I was so I could tell I was going to catch her up. As I got closer she started running quite fast and took off. I kept my pace. She didn't look fit at all and I knew it was only a matter of time before she was walking again. Sure enough that was soon the case. And as I approached her a second time she started to run again, only this time she didn't have much in the tank and I passed her easily. I think she must have kept up with me for a while as a short while later I could hear her running faster behind me again, panting heavily. But she didn't catch me. Slow and steady wins the race as they say.
     
  9. Foley

    Foley Well-Known Member

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    I get to make a fool of myself tomorrow. :D

    And I can relate to that but in a different way. At uni gym, if some dick sees be dumbbell bench pressing the 28's, for example, he will go and get the 30's or 32's and try out rep me. Of course, he is about half my size, and his range of motion is shocking.
     
  10. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 between exercises)

    Deadlift
    10x60
    10x105
    9x105
    6x105

    Lat Pulldown
    10x42.5
    9x42.5
    8x42.5

    Bent Row
    8x50
    7x50
    6x50

    BB Shrugs
    10x85
    10x85
    8x85

    DB Shrugs
    10x30
    10x30
    10x30

    All the exercises were tough in the heatwave we're having at the moment. I have no way to cool down my flat and by the end of the first deads I was dripping with sweat. My bent row is pathetic, I don't know what's up with that.
     
  11. Foley

    Foley Well-Known Member

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    You doing the tri-phase workout?
     
  12. woodan

    woodan Active Member

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    Yeah, thought I'd give it a tri (see what I did there).
     
  13. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Flat BB Bench
    12x20
    10x40
    10x62.5
    8x62.5
    5x62.5

    Incline DB Bench
    8x25
    7x22.5
    6x20

    Dips
    8xBW
    6xBW
    5xBW

    Standing BB Press
    9x32.5
    7x30
    6x30

    DB Lateral Raise
    7x7.5
    5x10
    5x10

    Jogging
    2.57 miles - 24:23 @ 6.3mph

    So I increased the weight on my bench and just about got all ten reps but I seriously think it had a negative impact on the rest of the workout. Especially the incline DB Bench. Also the heat is having an impact and the fact I'm still eating at maintenance or possible slightly under.

    I ran a different route tonight which added half a mile. Managed to keep the same pace as last week for the extra distance. I tell you, it's not easy dragging 200lbs around for miles in this heat.
     
  14. woodan

    woodan Active Member

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    I'm debating whether or not to do my leg training tonight. It's the hottest day of the year so far and I have no way of cooling my home gym. Tomorrow is meant to be cooler so it might be wise to just push everything back a day.
     
  15. gazareth

    gazareth Senior Member

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    Do it. I basically fell asleep when I got in today so I'm pushing my workouts back a day this week too :nod:
     
  16. woodan

    woodan Active Member

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    I got home and could think of nothing else to do so I went for it anyway. It went pretty well too. I performed better than last week on all exercises except the lunges at the end where I almost keeled over backwards and was only saved by the uprights of my squat rack. I had definitely run out of gas by that point... phew!
     
  17. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Squat
    10x20
    8x60
    10x90
    8x90
    9x80

    Stiff Leg Deadlift
    10x85
    10x87.5
    6x87.5

    Leg Extension
    10x72.5
    8x72.5
    8x72.5

    Leg Curl
    10x32.5
    8x32.5
    6x32.5

    Lunges
    10x50
    3x50
    6x40

    This workout was hot! I was sweating before I even started. For the most part though everything went well. I'd completely run out of gas by the lunges and as mentioned above almost fell over backwards on the second set. I'm glad I got it done though.
     
  18. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    BB Curl
    10x27.5
    10x27.5
    8x27.5

    Close Grip Bench
    10x47.5
    10x47.5
    8x47.5

    Skull Crushers
    10x30
    10x30
    8x30

    DB Curl
    10x15
    7x15
    8/10x12.5 (L/R)

    Standing BB Calf Raise
    10x125
    10x125
    10x125

    Jogging
    2 miles - 19:10 (~6.3 mph)

    Today's workout was awesome. I managed to smash all last weeks numbers out the water. By the end my arms had a proper pump. I think is possibly the first time that's happened. So this is what arm day is about, eh?

    However, when I went for the run I could tell immediately that it wasn't going to be great. I just felt tired. Still, I persevered and made round in only a little over last weeks time.

    Today's running incident went as follows. I was running along the pavement near the end of my run when 3 youngsters turn the corner and start walking towards me taking up the entire pavement. It pretty obvious that I'm gonna pass on the inside but the girl who on the inside makes no effort to get out my way so I simply ran through her, mutting "stupid bitch" as I pass. As I turn the corned they had come from a catch a glimpse of them turning back and calling me an asshole. Good times.
     
  19. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 between exercises)

    Deadlift
    10x60
    10x110
    8x110
    6x100
    8x90

    Lat Pulldown
    10x45
    8x45
    8x40
    7x40

    Bent Row
    9x50
    8x50
    6x50
    9x40

    BB Shrugs
    10x87.5
    10x87.5
    8x87.5
    5x87.5

    DB Shrugs
    10x30
    10x30
    10x30
    10x30

    Getting quite mad with the volume. Next week is gonna be crazy. Again, I was pouring with sweat after the deadlifts. I definitely tail off towards the latter sets. Is this normal?
     
  20. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Flat BB Bench
    12x20
    10x40
    10x62.5
    8x62.5
    6x62.5
    7x50

    Incline DB Bench
    8x25
    10x20
    7x20
    10x15

    Dips
    7xBW
    1xBW
    0xBW

    Standing BB Press
    10x32.5
    7x32.5
    9x25
    10x20

    DB Lateral Raise
    7x7.5
    10x5
    10x5
    10x5

    Tonights workout was pretty good. Seeing as it's about volume I decided to check my ego at the door and go for more reps and less weight therefore more volume. Don't be fooled though. The sets where I hit 10 reps I don't think I'd have got another rep on any of them. The dips were a disappointment. Not sure what happened there. The first set was fine although I felt like I was cramping in my right hamstring. But that was it. Nothing left after that. I've decided not to run tonight. I've been so tired lately and I think it has something to do with the running on top of everything else, plus my shins are beat up from yesterdays deadlifts and I don't think running would help. I'll go on Friday.
     

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