Dead lift: 110kgs x 6 110kgs x 6x110kgs x 6 - I found them to be extremely easy today
Rom. Dead lift 50kgs x 8 50kgs x 8 50kgs x 8 time I’ve done it so stopped at 3 sets.
Seated Leg extentions: 51.2kg x 12 57kg x 12 57kgx 10
Seated Leg Curls 75 x 10 75 x 10 75 x 12
Abs
Squats 3x5 - 100kg x 6 100kg x 6 100kg x 5
Weighted Back Extensions 3x8 3 sets of 10 reps I think ill be ready to add weight next week
Leg Press 3x10 - 8 20kg plates total for 12 reps 3 sets
Leg Curls 3x10 82 x 10 x 10 x 10
seated calf raise 30kgs x 9 30kgs x 9 30kg x 10
Decline sit up 3 sets 10 reps completed my abs are very very poor
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Dead lift: 112.5kgs x 5 112.5kgs x 5 112.5kgs x 8 - I’m finding the deadlifts easy atm but im just progressing as per the instructions of the program.
Rom. Dead lift 60kgs x 8 60kgs x 8 60kgs x 8
Seated Leg extentions: 56.2kg x 10 56.2kg x 10 56kgx 10
standing glute machine 35 x 10, 35 x 10 35 x 10
Abs
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I think I’ve maxed out on bench for the time being, my arms just arnt strong enough to push the weight so I think I might change the order up a bit and do incline as my 5 rep and have flat as my 8-10 rep and lower the weight.
I’ve also recently found out I require an operation on my hand, I’m not sure how long I will be able to keep lifting for but I’m trying not to use it as an excuse not to work out. It will be a 6-8 week week recovery time.
Flat BB Bench 94kgs x 4 92.5 x 3kgs x 5 92.5 kgs x 3
Incline BB Bench 40kgs x 1045kgs x 8 45kgs x 8
Lat Pull Downs 49x 12 57x 949 x 9
Bent Over Row 40kg x 10 40kg x 10 57kgx9
BB Curl 8x30kgs 8x30kgs 9 x 30kgs
Close Grip Bench: 12x45kgs 8 x50kgs 10x 50kgs
If it is just your hand will you still be able to do lower body and core work. You could use leg machines and just jump on the bike and just focus hard on lower body for a while. what ever you do, do not stop the routine of going to the gym, even if all you do is walk on the running machine, keep the schedule the same.
Thats the plan during recovery the pain is bearable while I lift now, it is getting worse but I only have to put up with it for another 4 months. I’m to start using straps to deadlift and row (the working sets). Which help a little bit, I just purchased some lifting hooks hopefully that can reduce the pain a bit.
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I couldn’t sleep so I went to the Gym at 1am
Incline benc 60kgs x 5 60kgs x 5 60kgs x 5
Flat Bench 60kgs x 8 60kgx 8 60kgx 8
Pen Rows 60 x 8, 60kg x8 60x 8
Lat pull down 10 x 57 10 x 57 10 x 57
Looks like a bit of a break between posts. Did you have a break from training or just forgot to log. Is everything ok.
Life has gotten in the way a little bit, my wife is due in the next couple of weeks so I can’t stray to far from home. The fitness first I got to is also shut for a few weeks due to renovations so I have to pay to go to another gym. I’m still exercising but mainly just walking a couple of times a week and trying to lift more than twice a week.
I’ve also been thinking a lot about my program, I’ve been thinking about switching to 3-4 days full body instead of upper and lower. Or maybe just changing the reps, i feel lifting to 5 reps is starting to take a toll mentally.
Good to hear you have still been doing something. Even if it’s just a good walk and some push ups and bodyweight squats, it is good to keep the pattern of training going. If you want ideas for a new program maybe start a thread asking on here and get some ideas. Be clear about your goals and what you like and I am sure there will be many recommendations.
I would personally recommend against switching to full body at this point, but can you be more specific about what you mean when you say…
What would you rather be aiming for? Your lifts have improved a little bit, but it is kind of difficult to get a clear view of your progress compared how much weight you have lost.
I don’t really have any lifting goals and I think thats the problem. I’m very goal drivenn and I know what my end goal is. I want to get to around 80kgs which seemed far fetched when I first started out at 165kgs but I’m 110kgs now so its a little more of a reality.
I’ll stick with my current program for another couple of months then do some research and ask some questions when I find something.
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I may have been just a little run down and tired. I felt much better having a little break from training.
I’ve put 10kgs on my deadlift and it felt light just taking a little break.
Deadlift 120kgs x 5 120kgs x 5 120kgs x 5 - I also now deadlift more than I weigh
Legpress 4 plates each side x 10 x10 x10
rom deadlift 60kgs x 8 60kgs x8 60kgs x 8
Seated leg ext 64 x 10 64 x 10 64 x 10
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Great work on that deadlift mate.
I really do think that I needed that break
Incline BB 65kgs x 5 65kgs x 5 60kgs x 5
BB Flat bench 62.5kgs x 10 62.5kgs x 10 62.5kgs x 12
Yates row 60kgs x 8 60 kgs x 8 60kgs x 8
Face pull 20 x 12, 25 x 10, 25 x 10
Close Grip bench press, 30 x 12 40 x 12 50 x 12
BB Curl 25kgs x 10 25kgs x 10 25kgs x 10
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Good work.
Regarding goals, sounds like you have a good long term one. I would simply recommend adding a bunch of medium turn ones. For example, you just DLed more than you weigh. Starting thinking about things like…
Bench my bodyweight
DL 1.5 my bodyweight
Squat my bodyweight 10 times
Do five pull-ups
Bench 1.25 times my bodyweight
DL twice my BW
Squat 1.5 times my BW
Do 10 pull ups
And so on. There are all kinds of possibilities, and all of it is worthwhile. You get wins both by getting smaller and by getting stronger.
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Thanks of suggestion I’ll try my luck at those goals.
I haven’t stopped or given up, my daughter was born just over a week ago and has been in special care. My diet hasnt been great as I have been spending most of my time at the hospital but things are looking up and she should be home soon. I havn’t gained any weight and I hope to be back on track by the week end. I think my gym has closed so walking will be my only form of exercise.
Congrats on the birth of your daughter, sorry to hear she has been in special care bit good to hear you will be home soon.
Plenty of stuff you can do without the gym mate you just need to be creative. Squats, push ups, pull ups, chair dips, lunges, burpees, running, walking, pick up heavy things and carry them. Your main focus right now will be on your family so remember that it is OK for training to take a back seat for a little while. You have created a bunch of good habbit with food and exercise and you can still maintain them without the gym and focus on being a new dad.
Good luck mate,