Hello all my name is Sam. My main concern with weight training
is being strong but also able to handle my own bodyweight as
well, as it is important with my job. I am not doing any cv at
the moment, but I will implement it in at some point. At this
stage it isn’t that important, as long as I keep a baseline fitness.
I am weak all round, nothing at all startling in the strength world.
Now I have some consistency in my life, so there are no excuses
to pursue a decent level of strength.
Thanks for looking. Any advise is appreciated.
weighted ring dips - 20kgs - 5 / 30kgs - 5 / 40kgs - 4/ 30kgs - 5 / bw - 20
flyes - 17.5kgs 8, 8, 8
military press - 40kgs - 5 / 45kgs - 5 / 50kgs - 5
handstand pushups - 3 . 0, 0 - Holding handstands instead
lateral raises - 10kgs - 8 / 10kgs - 5 7.5kgs- 6 / 7.5kgs - 8
tricep extensions - 27.5kgs - 6 / 25kgs - 7 / 22.5kgs - 6 /20kgs - 5 / 17.5kgs 5
up flyes to 20kgs next time, up military press first set to 45kgs.
yesterdays workout
leg press 190ks - 7 / 230kgs - 5 / 260kgs - 5 / 290kgs - 5 / 310kgs - 4
barbell lunges - 50kgs - 8 L
yesterdays workout
leg press - 190kg - 7 / 230kg - 5 / 260kg - 5 / 290kg - 5 / 310kg 4
lunges - 50kg - 8 l&r / 55kgs 6 l&r / 60kgs - 6 l&r
jumping squats - 10kgs - 6 / 15kgs - 6 / 10kg - 6
hamstring curls - 7 plates - 8 / 8 plates - 6 / 9 plates - 4 / 10 plates - 3
Todays workout
pullups - bw - 13 / 5kg - 5 / 10kg - 4 / 15kg - 3 / bw - 8
dumbbell rows - 37.5kg - 8 r&l - same for next two sets
weighted chins - 5kg - 5 / bw - 5 / bw - 4
barbell curls - 40kg - 6 / 40kg - 6 / 40kg - 4
dumbbell curls - 15kgs - 8r 5l / 15kgs - 5r 4l / 12.5kgs - 5r 5l
forearms curls 30kg - 8 / 35kgs - 6 / 30kgs 6
new workout, workout 4.
lower back and abs
leg raises - 5 sets
lower back extensions - 5 sets
ab circuit
ab roller - full lockout - 8, knees - 6 / full lockout - 6 / full lockout - 4
leg raises to bar - 8 / 7 / 6
knee raises - 7.5kgs - 8 / 7 / 6
headstand leg raises - 10 / 10 / 10
ab circuit
put weight on ankles for headstand leg raises next time. Keep working on
ab roller and leg raises superset until can add weight onto ankles for leg
raises.
traps and neck
Shrugs - 70kgs - 12 / 80kgs - 10 / 90kgs - 10 / 90kgs - 8 / 90kgs - 8
neck bridge - 5 sets
Had to rush today as had to get a flight. Need to find another few exercises to put in for this, might get a strap for doing neck extensions. Also make sure to bring liquid chalk so not worrying about grip and can focus on the actual shrugging motion. Increase shrugs to 100kgs next workout.
Mondays workout
ring dips - 20kgs - 5 / 30kgs - 5 / 35kgs - 5 / 30kgs - 5 / 25kgs - 5
mil press - 45kgs - 5 / 50kgs - 5 / 55kgs - 3 / 50kgs - 4
Hespu - 3 sets of 3 plus holding handstands
flyes - 17.5kgs - 8 / 20kgs - 6 / 20kgs - 6 / 12.5kgs - 8
lateral raises - 10kgs - 3 sets of 8
tricep extensions - pulley far left of gym - 12 plates - 8
13 plates - 8 / 14 plates - 7 / 10 plates - 8
Degress on ring dips and mil press. Increase everywhere else.
Tuesdays workout
leg press - 190kg - 7 / 250kgs - 5 / 270kgs - 5 / 290kgs - 5 / 290kgs - 5
lunges - 55kgs - 8 / 60kgs 6 / 65kgs - 5 / 70kgs 6 (left leg flakey form)
weighted jumping squats - 15kgs - 6 / 15kgs - 6 / 15kgs - 5 / 20kgs - 1
hamstrings curls - 9 plates - 6 / 10 plates - 6 / 11 plates - 5 / 12 plates - 2
Degress on leg press. Increase everywhere else
Todays workout
pullups - bw - 10 / 5kgs - 5 / 10kgs - 4 / 15kgs - 3 / 17.5kgs - 2 / 20kgs - 1
dumbbell rows - 40kgs - 7 / 40kgs - 6 / 40kgs - 6
chins - bw - 6 / 5kgs - 5 / 5kgs - 4
barbell curls - 40kgs 6 / 40kgs 6 / 42.5kgs - 5
dumbbell curls - 17.5kgs - 7r5l / 17.5kgs 5r5l / 17.5kgs - 5r3l
forearm curls - 35kgs 6 / 35kgs - 4 / 25kgs - 7
Pullups round about the same. Increase mostly everywhere else.
Thursdays workout
Lower back and abs were very fatigued, they had’nt recovered from last week
by a long shot.
Circuit
Ab roller - full lockout - 4, knees - 6 / knees - 8 / knees 6
leg raises to bar - 7 / 5 / 4
knee raises - 7.5kgs - 8 / 12.5kgs - 6 / 7.5kgs - 6
situp bench - 5kgs - 10 / 10kgs - 8 / 15kgs - 8
Disappointed with todays workout, however there is obviously a reason for
the lack of recovery.
Fridays workout
brought liquid chalk for grip
shrugs - 100kgs - 8 / 100kgs - 8 / 100kgs - 7 / 100kgs - 6 / 90kgs - 7
neck bridges - 5 sets, held for longer with bridge of nose driven in further
into the mat. Can feel lower back fatigue.
Hopefully mondays workout will be productive and an increase in workout one.
dumbell press - 27.5kgs - 6 / 37.5kgs - 7 / 37.5kgs - 6 / 37.5kgs - 5 / 37.5kgs - 5 / 37.5kgs - 4
dumbell pullover - 22.5kg - 8 / 27.5kgs - 7 / 32.5kgs - 6 / 35kgs - 6 / 37.5kgs - 6
diamond pushups - 15 / 15 / 15 / 11 / 15
supersetted with
tricep extensions - 8 plates - 8 / 8 plates - 7 / 7 plates - 4, 6 plates - 5 / 6 plates - 11 / 7 plates - 5
Today’s Workout:
dumbell press - 27.5kgs - 6 / 37.5kgs - 7 / 37.5kgs - 6 / 37.5kgs - 5 / 37.5kgs - 5 / 37.5kgs - 4
dumbell pullover - 22.5kg - 8 / 27.5kgs - 7 / 32.5kgs - 6 / 35kgs - 6 / 37.5kgs - 6
diamond pushups - 15 / 15 / 15 / 11 / 15
supersetted with
tricep extensions - 8 plates - 8 / 8 plates - 7 / 7 plates - 4, 6 plates - 5 / 6 plates - 11 / 7 plates - 5
todays workout
front squats - 60kgs - 6 / 70kgs - 6 / 80kgs - 6 / 90kgs - 2
back squat - 90kgs - 5 / 100kgs - 4 / 110kgs - 2 / 100kgs - 4
lunges - 3 sets of 8; 50kgs
Approx 1.5ft stepup - 30kgs - 6 / 40kgs 6 / 50kgs - 6 (left leg struggling)
hamstring curls - 8 plates - 6 / 10 plates - 6 / 11 plates - 4 / 12 plates - 3
todays workout
knee raises - 12.5kgs - 8 / 15kgs - 8 / 15kgs - 8 / 17.5kgs - 8 / 20kgs - 6
situp bench - 15kgs - 15 / 20kgs - 14 / 20kgs - 14 / 25kgs - 14 / 25kgs - 14
ab and lower back circuit
laying off high intensity lower back exercises due to lower back fatigue.
todays workout
pullups - bw - 10 / 5kgs - 4 / 10kgs - 4 / 15kgs - 3 / 20kgs - 1 (just shy of the bar for 2) / 10kgs - 3
dumbell rows - 42.5kgs - 7 / 45kgs - 6 / 45kgs - 6
chins - 5kgs - 5 / 5kgs - 5 / 10kgs - 3
barbell curls - 42.5kgs - 5 / 42.5kgs - 5 / 42.5kgs - 4
dumbell curls - 17.5kgs - 6 / 20kgs - 4r 3l / 20kgs - 3r 2l
forearm curls - 35kgs - 6 / 35kgs - 6 / 40kgs - 4
bring liquid chalk to the gym next time for dumbell rows. Improvements all round today.
todays workout
shrugs - 90kgs - 12 / 100kgs - 10 / 110kgs - 3 (grip failed) / 100kgs - 8 / 90kgs - 8 / 80kgs - 10
6 sets of neck bridges
overall a decent enough week of training. I changed workout 1 and 2 as i felt fatigued in those movements the second week.
next week will be the same as this week. Good to see things going up even if only slightly. Just being patient and consistent
and over time things will fall into place.
My short term (6 months) goals are
Back squat - 120kgs for five reps
front squat - 90kgs for five reps
pullup - 25kgs for five reps
ring dips - 50kgs for five reps
dumbell press - 50kgs for five reps
I think they are achievable within that space of time. There will be a noticeable difference in size with those numbers.
I am currently 68kgs, i reckon with the above numbers i will be around 73kgs. I think a five kilo increase in 6 months
is realistic and obtainable.
I will need to add cv soon also. My main concern will be working with 20kgs of weight for 3 miles, just to maintain a
decent fitness, i wont be smashing myself with it. When i will add cv i dont know, i will let my legs focus on what i am
doing at the moment. Once i can comfortably squat 110kgs for 8 reps or so I will probably start running again.
Morning all from uk.
Does anyone buy Biotest products? I am currently researching now, but finding a lack of reviews. It is expensive
stuff compared to other products.
Edit: Hey, I found this link on the site. Going to read it. I know supplements aren’t the miracle cure for gaining strength, it is consistency
and dedication to the cause. May as well enhance my workouts and recovery
though.
Further update: wow there are so many positive responses, mainly on plasma. The responses are not just regarding muscle size but how great people are feeling. This is very positive indeed so far. continuing to read.
dumbell press - 32.5kgs - 7 / 37.5kgs - 5 / 40kgs - 5 / 42.5kgs - 4 / 45kgs - 1 / 37.5kgs - 7 / 37.5kgs - 4
Dumbell pullover - 30kgs - 8 / 35kgs - 5 / 40kgs - 5 (someone holding legs down) / 42.5kgs - 5 (someone holding legs down)
superset
diamond pushup - 5kgs - 10 / 5kgs - 8 / 5kgs - 4, bw - 2
Dumbell kickbacks - 7kgs - 12 / 9kgs - 8 / 8kgs - 10
bar dips - 10 / 12 / 13
back squat-60kgs-6/80kg-5/90kg-4/100kg-5/100kg-5/105kg-4/110kg-4/115kg-2
lunges-50kg-8/60kg-8/65kg-6/70kg-5
stepups approx 1.5ft-30kg-8/40kg-6/50kg-5/55kg-5/60kg-4
hamstring curls-9 plates-8/11 plates-5/12 plates-4
ab and lower back workout today
pullups - bw-6 /10kgs-4 /15kgs-5 /20kgs-2 /15kgs-3 /10kgs-5
db rows - 45kgs-6 /47.5kgs-6 /47.5kgs-6
chins - 10kgs-4 /10kgs-4 / 15kgs-3
bb curls - 42.5kgs-5 /45kgs-4 /45kgs-3
db curls - 20kgs-4 /20kgs-4r3l /20kgs-4r3l
shrugs: 90kgs-15 /100kgs-10 /100kgs-10 /105kgs-6 /105kgs-5
neck bridges: 5 sets
forearm curls: 40kgs-8 /45kgs-5 /50kgs-2 /40kgs-8
Noticed positive improvements this week. Every workout
there has been an increase and no decreases. Next week
workout 1 will change to ring dip workout again and legs
will change to leg press workout.