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7:10 pm
January 31, 2010
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mintster
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More importantly – did you win at squash?
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8:43 pm
January 31, 2010
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john-bravo
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Post edited 4:55 pm – February 1, 2010 by john-bravo
In true competitive dad style, I hammered my 12 year old 4-1….get in!!!
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5:09 pm
February 1, 2010
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john-bravo
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Today's session was meant to be dead-lifts based by Mintster pulled a muscle in his back so we decided to focus on legs. Mintster possibly shouldn't have trained today but hey ho.
Squats:
Warmup set followed by
5 reps @ 80KG
3 reps @ 92.5KG
8 reps @ 102.5KG
Mintster managed 6 on the last set as I think he felt some muscular discomfort. I managed to squeeze an extra couple out although I really wanted to quit at 6.
Leg Press
4 sets x 10reps @ 140KG
This felt challenging and using my heels on the third rung of the foot plate really put pressure on my hamstrings.
Leg Extension
4 sets x 12reps @60KG
Leg Curl
4 sets x 12reps @ 50KG
Sit-ups
4 x 25
I took Sean's advice about sit-ups by using a 25KG plate whilst sitting over it, heels butting up against one end, backside butting up on the other. This was much harder and I really felt the benefit of doing it this way rather than assisted sit-ups.
Got five-a-side footy at 8:20 tonight so hopefully the legs aren't too knackered from today's workout.
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10:23 pm
February 3, 2010
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john-bravo
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Bench Press
Warmup followed by
5 reps x 60KG
3 reps x 72.5KG
10 reps x 77.5KG – beat Mintster by 2….I win!!
Dumbbell Bench Press
4 sets x 10reps @ 28KG (per DB)
Tricep dips
4 sets x 10 reps - This felt a lot easier today for some reason.
Dumbbell Fly
4 sets x 10 reps @ 16KG
Dumbbell Curls
4 sets x 10 reps @14 KG - This weight felt comfortable for me. It was nice to see Mintster struggle with it towards the end, I must be far stronger 
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12:30 am
February 5, 2010
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john-bravo
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Was going to play squash tonight but felt ill so didn't play. Much needed rest day.
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10:27 pm
February 8, 2010
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john-bravo
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This is our 'de-loading week' where we lift lighter weights as a kind of a rest. Next week we will be lifting heavier weights again.
Military Press
5reps x 25KG
5reps x 35KG
5reps x 45KG
Not sure why, but the gym was annoyingly crowded today which meant that the lighter weights weren't available. Hey ho, this first exercise was pretty easy.
Barbell upright row
4 sets x 10 reps @ 30KG
Moving the bar deliberately up my body seems to help me with form here. I certainly noticed an ache in my shoulders with two sets to go.
DB Shoulder Press
4 sets x 12reps @ 16KG
The 14kg dumbbells weren't available so we had to go for ones that were. The third set was tough and needed assistance to push all the way up. The 4th set felt slightly easier than the third.
Bentover DB Raise
4 sets x 15reps @ 8KG
Dumbbell Curl
4 sets x 12reps @ 12KG
Again arms felt really pumped after this. Whilst two of the exercises were lifting slightly heavier weights overall it was fairly straight forward.
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10:05 pm
February 10, 2010
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john-bravo
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Had a Commando Conditioning group outdoor session at work today. Sean took the session and it was really good fun. He had us running about doing press-ups, sit-ups, shuttle-runs, star-jumps, burpees, squats to name but a few. I'm not a huge fan of running but the variation in what we did really help to break it up and keep it interesting. I felt totally shattered after an hour. Doing this with a group, much like training with a partner at the gym, adds that competitive element but also camaraderie which was really nice. There must have been about 12 of us, and everyone was really buzzing afterwards.
Thanks to Sean for an excellent session.
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8:40 pm
February 11, 2010
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john-bravo
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Damn it, another defeat at the hands of Mintster playing squash. Was pretty close in the last match but unfortunately the pressure of playing in front of an audience got the better of me. 3-1………..next time Mintster….next time!!
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6:26 pm
February 12, 2010
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john-bravo
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This continued with our de-loading week designed to give the muscles a rest before a heavier lifting phase next week.
Bench Press
Warmup
5 reps @ 32.5KG
5 reps @ 37.5KG
8reps @ 40KG
Dumbbell Bench Press
4 sets x 10 reps @ 22KG (per DB)
Tricep dips
4 sets x 10 reps Body Weight only
Dummbell Fly
4 sets x 10 reps @ 12KG
Tricep rope Pulldown
4 sets x 10 reps @16.25 KG
It was a really nice session today, pretty easy and most of the weights we needed were available.
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9:10 pm
February 15, 2010
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john-bravo
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Back to normal this week and lifting heavier weights. Last week gave us a bit of a rest, although that did depend on whether lighter weights were available.
Military Press
5 reps @ 47.5KG
5 reps @ 55KG
5 reps @ 50KG
I tried to match Mintster here and that was a mistake. We both have our strengths and weaknesses and I cant lift as much as him at the moment when it comes to the shoulder press. 55kg was probably the top weight I wanted to be lifting so I had to drop it back down to 50kg for my final set. Managed to fail at 5.
Barbell upright row
4 stes x 10reps @ 40KG
The final set was tough and I couldn't really lift the bar to my chin.
DB Shoulder Press (Arnold Press)
4 sets x 12reps @ 14KG
I found this weight to be ok although it does depend on how you perform the exercise. Slowing the downward movement and then being explosive upwards makes it harder.
Bentover DB Raise
4 sets x 15reps @ 8KG
Today we decided to go for the seated version of this exercise. Basically this involves putting your chest to your knees whilst sitting down and lifting the weights out and back………… kinda like a leaning forward butterfly press with dumbbells
Dumbbell Curl + Reverse grip EZ curl.
1 set x 12reps @ 12KG (DB Curl)
1 set x 12reps @ 17.5KG (+ Bar) (Reverse grip EZ bar curl)
1 set x 12 reps @ 12KG (DB Curl)
1 set x 12reps @ 15KG (+ Bar) (Reverse grip EZ bar curl)
We finished the session with a set of 21's using a 10kg EZ bar.
Arms and shoulders felt solid after this workout.
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11:01 pm
February 15, 2010
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john-bravo
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| posts 54 |
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Played five-a-side footy tonight. We only had four of our normal players with a borrowed 5th from another team. No subs meant a 40 minute grueling cardio session with little rest. Lost 4-0 in the end and I felt shattered.
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4:36 pm
March 1, 2010
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john-bravo
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OK so for the last couple of weeks I haven't been able to train as normal. First off I had a bad cold which knocked me out of action for about 4 days and then last week I was away on a course for five days with no access to a gym. Hey ho was nice to have a break but I'm looking forward to getting back into the swing of things again.
Bench Press
Had to use the decline bench today but kinda like that anyway so no big deal.
2 Warm-up sets of 10 reps at 40kg followed by
3 reps @60kg
3 reps @67.5kg
3 reps @77.5kg
Dumbbell Bench Press
4 Sets x 10 reps @ 28kg
This was tough on the 4th set and I failed at rep 7. Two weeks off may have made a slight difference, normally pretty strong with chest and arms.
Dip
4 sets x10 reps using body weight
Found this hard at set 4 but managed to squeeze the last few reps out.
Dumbbell Fly
4 sets x10 reps @ 16kg
Fairly comfortable with this weight and think I did an extra set as I lost count.
Tricep Pushdown
4×10 @ 21.25kg
Triceps felt like they were going to explode in the final set but managed to complete it whilst maintaining form.
Overall I felt this was a good workout. Felt like my upper-body was really pumped up today. My energy levels also seemed to be through the roof which was good. Hopefully that will last for my five-a-side footy match tonight.
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