ring dips - bw-6 /20kgs-5 /30kgs-4 / 40kgs-4 /45kgs-3 /50kgs-failed
ring muscleups - 5 followed by 7 ring dips / failed
military press - 50kgs-5 /55kgs-5 /60kgs - failed / 60kgs - 4
my right shoulder has been injured for two weeks now, on the military press plane of movement,
it is seriously affecting what i can lift in that movement. Have got some glucosamine sulphate and some joint
care vitamins to hopefully take it away.
dips went up which is good. Bit disappointed with the military press and the right shoulder. Hopefully it disappears soon as it isn’t serious.
leg press- 200kg-5 /240kg-5 /280kg-5 /310kg-5 /330kg-4
jumping squats (over approx 1.5ft box) - 10kg-8/15kg-8/15kg-8/15kg-8/20kg-8
lunges-50kg-8 /60kg-6 /65kg-6 /70kg-6 /75kg-5 (not perfect form on left leg)
hamstring curls- 10plates-6 /11plates-5 /12plates-5 /13plates-not quite 1 but almost.
lower back and ab workout - brought ankle weights up to 9 kilos each leg.
scrap knee raises and do leg raises instead, not fully to bar just half way up
to keep engaging abs on the exercise more effectively.
pullups - bw-6 /10kgs-4 /15kgs-6 /15kgs-4 /10kgs-4
db rows - 45kgs-6 /47.5kgs-8 /47.5kgs-8
chins - 10kgs-4 /10kgs-5 /10kgs-4
bb curls - 45kgs-5 /45kgs-4 /45kgs-1
up db rows to 50kgs next time, dont forget liquid chalk. keep working at 15kgs for pullups,
keep working at 10kgs for chins and keep working at 45kgs for bb curls.
shrugs: 105kgs-8 /110kgs-8 /115kgs-5 /105kgs-8 /105kgs-5
5 sets of neck bridges
forearm curls: 45kgs-6 /45kgs-5 /47.5kgs-5 /47.5kgs-5 /45kgs-5
dips - 20kgs -6 /30kgs-6 /40kgs-6 /40kgs-3 /35kgs-4 /30kgs-5
db press - 37.5kgs-7 /37.5kgs-5 /35kgs-6
db pullover - 3 sets of 7 for 32.5kgs
flyes - 3 sets of 8 for 15kgs
tricep extensions - 25kgs-8 /27.5kgs-7 /27.5kgs-6 /27.5kgs-5
the current shoulder injury was a bit sore on the db pullover, so kept it light.
leg press - 200kgs-5 /250kgs-9 /270kgs-9
lunges - 65kgs - 5 (tendon in right knee is pulling)
back squat - 80kgs-4 /90kgs-10 /95kgs-7
A tendon in my right knee is pulling causing pain, it isnt
the pain i am worried about, more causing a bigger issue. Was
ok on the 90kgs, but 95kgs it was pulling too much, dont
want to overdo it. Bit disappointed, was hoping to go
on and do 100kgs for 7 or so, had a lot more in the tank
muscular wise.
I had to go back today to do legs, it was really annoying me
yesterdays performance. Knee pain went away, so it must have
been the lunges that caused it yesterday. So looks like that is
out the window for now. Stayed light with 90kgs, wanted to see
how much i have improved over the last few months, considering it
used to be tough for a few sets, it is looking good now, it is
a full squat as well. So overall happy today with the improvements.
squats - 90kgs-10 /90kgs-10 /90kgs-10 /90kgs-10 /90kgs-10
parallel leg raises - 8kgs-8 /12kgs-8 /16kgs-8 /18kgs-6
lying knees to chest - 18kgs-10
knees to chest and half leg raise - 18kgs-6 /18kgs-5 /18kgs-3
lying windmills - left dir 8kgs-10 /right dir 10kgs-8 /left dir 12kgs-8
right dir 14kgs-8 -4 leg raises
ab and lower back exercises were with ankle weights.
pullups-6 /10kgs-5 /15kgs-5 /17.5kgs-4 /17.5kgs-3 /15kgs-3
db rows - 50kgs -6 /50kgs-6 /50kgs-6
chins - 10kgs-5 /12.5kgs-4 /10kgs-5
bb curls -42.5kgs-6 /42.5kgs-6 /42.5kgs-4
db curls - 20kgs-3l,4r /17.5kgs-5l,6r /17.5kgs-3l,5r
todays workout, 1 day behind.
shrugs - 100kgs-8 /105kgs-8 /105kgs-6 /105kgs-6 /100kgs-6 /90kgs-12
6 sets of neck bridges
forearm curls - 40kgs-8 /45kgs-5 /40kgs-5 /35kgs-8 /35kgs-5
forearms were far weaker today compared to last weeks log, for
whatever reason, not to worry, i am sure there is a good reason.
Looking back at this week, there have been some improvements but really a slow week. One problem still around
is the shoulder on the military press plane movement. was good going into the gym on wednesday and doing
a bit of squat work and not feeling any pain in the right knee. Besides giving 100% in the workouts and hoping
that everything improves, I am really hoping to get a good number on 100kg squat next week as in the past I have
really struggled with this weight and judging by the 90kg performance on the squat this week, it looks like I have
broken through that point to a good degree. My first set of 100kg squat next week I am hoping to get anywhere
between 10 to 15 reps, it will be full on so I can see where i sit with this weight. I need to change the db row
to the barbell row due to db’s only up to 50kgs. Always keeping on my mind, that this is a long race and will
take years to become really strong. Consistency and always trying to beat your scores and good food. It is
also important to go to the gym and actually enjoy what you are doing.
I went of the usual workout today, wasn’t feeling all the complication that is usually in it. So kept it at squats and db press. Fancied a change.
Alternated between squats and dp press, plenty of rest between each
squats - 100kgs-10 /100kgs-8 /100kgs-8 /100kgs-8 /100kgs-8
db press - 40kgs-5 /40kgs-5 /40kgs-5 /40kgs-5 /40kgs-5
This is the best i have ever performed in both of these in my entire life. So I am happy that there is progress and improvement. A few months ago I was struggling to do a few reps of 100kgs for the squat. I need to weigh myself, I know I have put weight on, its not much, I reckon I will be sitting at around 11 stones on the dot.
squats - 110kgs-5 /110kgs-5 /110kgs-4 /100kgs-5 /100kgs-5
ring dips - 20kgs-10 /30kgs-8 /30kgs-7 /30kgs-6 /bw-25 /20kgs-3,bw-3
run today
lindford route - 32:32 (through cross country track and then through lindford village onwards to bordon)
yesterdays workout
pullups - bw-6 /15kgs-5 /20kgs-4 /15kgs-4 /10kgs-5
db rows - 50kgs-6 /50kgs-6 /50kgs-8
chinups - 12.5kgs-4 /12.5kgs-3 /12.5kgs -3
Todays workout
shrugs - 100kgs-10 /110kgs-5,3 /105kgs-8 /105kgs-5 /100kgs-5,3
neck bridges - 5 sets
forearm curls - 40kgs-7 /45kgs-6 /47.5kgs-5 /40kgs-7 /40kgs-5
squats - 100kgs -5 /110kgs-5 /115kgs-3 /105kgs-5 /100kgs-5 /95kgs-5 /95kgs-5
db press - 42.5kgs-5 /42.5kgs-3 /42.5kgs-4 /42.5kgs-2 /40kgs-5 /40kgs-3
squats- all 90kgs - 7 /7 /7 /7 /7 /5 /5 /5 /5 /5
ring dips - all bw - 15 /15 /15 /15 /15 /10 /10 /10 /10 /10
dont wear trousers again to the gym, they are too tight and uncomfortable.
early afternoon run - 43:25 mins - around cross country track - sprints midway, 4 on flats, 2 on hill
evening
alternated db mil press - 20kgs-8 /27.5kgs - 6 /30kgs - 5 /30kgs - 4 / 27.5kgs - 5 /27.5kgs -4 /27.5kgs-3
leg raises and straddle reps for 3 sets - 7 reps
ab circuit alternated with db mil press - windmills, knees to chest, straddle reps.
shoulder is starting to feel better.
pullups - 10kgs-6 /10kgs-5 /10kgs-5 /10kgs-paused reps 4 /10kgs-3
barbell rows - 70kgs-8 /75kgs-6 /80kgs-6 /85kgs-6 /90kgs-2
chinups - 10kgs-5 /10kgs-5 /10kgs-4 /10kgs-4 /10kgs-3
after work i fell asleep due to getting woke up several times last night by my work colleagues. Got
to the gym five minutes before it closed. So just done a few sets of military press to see how pain
is in the shoulder. Pain still tiny tiny bit there, but not affecting the lift now.
mil press -50kgs-5 /60kgs-4 /65kgs-3 /60kgs-3 /55kgs-5
will do shrug workout tomorrow.