Lets get physical!

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Lets get physical!

Postby markxrat » Wed Sep 23, 2009 12:49 pm

Time to start a new log. Hopefully i can stick to this one.

Aims: To increase strength and overall fitness also hopefully gain a few kilos in the process.

I weighed in this morning at 11.2 stone or 71.12kg and stand at 6ft/1.83m

I start every morning with a 4 mile cycle to work and then the return journey in the evening.

My current plan is to focus on a body part every day to try to hit it with 4 exercises and get to the gym 5 times a week.

To get things started last night was Back:

Dead lift:

10 x 4sets @ 80kg

T bar rows:

10 x 4 @ 40kg

Reverse DB fly:

15-12-12-10 @ 4kg (this was a new one for me so i went super light)

Wanted to do pull ups but wasn't free so had to settle for

Lat pull downs:
10 x 3 @ 50kg

Today im going to focus on shoulders

Front squats, Arnold press, lateral raise and rear delt row.
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Postby markxrat » Wed Sep 23, 2009 9:58 pm

Todays session looked like this.

Front box squats:

15-12-10-10-6 @ 40kg

Standing DB shoulder press:

15-12-10-10 @ 12kg

Lateral Raise:
10-10-10-10 @ 6kg

Rear Delt DB row:
10-10-10 @10kg each hand.

then walked 2 hours home through the city with a buddy from dinner as it was a nice night and it was free.


Squats were feeling solid the rack wasnt free so was having to clean it up to my shoulders.


Shoulder press was the first time ive tried them standing i usually do them sitting on a bench but i think maybe i like it standing more but im not sure if thats because maybe the rest of my body is helping me lift?

the rows were an after though and i think i used terrible form and should use a lower weight if im gonna do them but if im doing reverse fly for my back i assume they hitting the rear delt anyway?
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Postby markxrat » Thu Sep 24, 2009 7:15 pm

Ok tonights work out i feel a little like it wasn't that productive. But i haven't trained my chest more than some DB press here and there recently.

Tonights work out:

Incline DB chest Press:

15-12-10-10 @ 16kg

Incline Chest Fly:

10-10-10-10 @ 10kg

Bench Press: (Just went light with this as i have found previously that it hurts my wrists i assume if i build it up slowly ill suffer from this less)

10-10-10-10-10 @ 30kg

Press ups:

12- fail
I only managed 12 press ups before my body gave up and i couldn't push out anymore.

I think i should try and do some press ups everyday maybe to improve on this faster.

Didn't want to push it so i called it a day.

Tomorrow is Squat day :) :)
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Postby markxrat » Fri Sep 25, 2009 12:45 pm

Today was a legs day. Had to squeeze it into my lunch break so was a fast intensive session.

Front Squats:
15-12-10-10 @ 40kg did them from the rack today and without box as it seems to have disapeared from the gym.

Wide Stance back squats:

10-10-10 @40kg

Overhead Squats:

10-10-10 @ 10kg bar

was the first time i've tried overhead squats i quite liked them. I had to take quite a wide stance to actually squat im not sure if this is normal or something i need to work on improving?
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Postby markxrat » Mon Sep 28, 2009 7:36 pm

Ok so i missed the out going to the gym at all over the weekend. But instead of doing my abs and arms i think i can afford to miss them out and just do my back again.
So here is todays work out:

Dead lift:
1x10 @50kg 1x5 @90kg 4x10 @100kg

T Bar Row:
1x10 @35kg 3x10 @40kg

Lat Pull downs:
3x10 @55kg

Upright Row:
3x10 @20kg

Cable Fly:
3x10 @ 7.5kg each side
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Postby markxrat » Thu Oct 01, 2009 2:48 pm

Front Squats:

15-12-10-10-10 @ 40kg
Last nights work out:


Standing Shoulder Press:

15-12-11-10 @ 12kg

Lateral Raise:

10-10-10-10 @ 6kg

Rear Delt BB Row:

10-10-10 @ 15kg
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Postby markxrat » Thu Oct 01, 2009 8:07 pm

Today was

Bench Press:

10-10-10 @40kg

Incline DB bench press:

12-10-10-8 @16kg

Incline chest fly:

10-10-10-10 @8kg

Cable chest fly:

10-10-10 @ 6.75kg each side (not sure if i should add this together guess it doesnt matter)

Wanted to do some dips aswell but i shoulders were shot so i did 2 and called it a day.

Im thinking maybe i should lower the reps
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Postby markxrat » Fri Oct 23, 2009 2:57 pm

Got back into the gym this week after a bout of sickness.

had a rethink of the current plan and have decided to try somethign different a 2 day split plan working on the 5x5 principals.

Monday 19th

10x8x6 BW pull ups.

10X4 BW Dips

5x5 BB Standing Overhead press @ 25kg

3x10 french press @ 25kg


Thursday 22/10/2009

Front Squat 5x5 @ 50kg

Chest Press 5x5 @ 16kg

Bentover rows 5x5 @ 40kg

Cable fly 5x5 @10kg

hammer curls 5x5 @ 12kg
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Postby Johnboy74 » Fri Oct 23, 2009 7:36 pm

markxrat wrote:Got back into the gym this week after a bout of sickness.

Sucks when your sick and can't go the gym! Keep up the good work fella!
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Postby thestoatyone » Fri Oct 23, 2009 8:01 pm

Keep logging!

Looking like good progress, finding what works for you.

p.s. respect the front squats 8)
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Postby markxrat » Mon Oct 26, 2009 10:47 am

Yeah getting sick sucks alot.

Im loving the Front squats. They hit you hard!
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Postby markxrat » Mon Oct 26, 2009 8:10 pm

Enjoyed todays work out

Overhead press 5x5 @ 25kg (pushed these out easily)

Deadlifts 5x5 @ 90kg (went well but i keep tearing open my left shin with the bar and its really annoying me)

Pull ups 5x5x4x4x3 bodyweight

Dips 10x10x10x5 bodyweight (these are feeling tough again gotta)

French Press 1x10 1x8 25kg (thought id try and push my triceps)
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Postby markxrat » Wed Nov 04, 2009 9:47 am

04/11/2009

Chest Press 5x5 - 18kg

Bentover Row 5x5 - 50kg

Bench Pec Fly 5x5 - 10kg

Hammer Curl 10x3 1x5 - 10kg

Tried a few front squats but after all that it was never really going to happen so i gave up and did some ab work

Crunches 12 x 3

Variety of Planks 3x30 secs
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Postby markxrat » Fri Nov 06, 2009 4:04 pm

Yesterdays workout

Front squats and deadlifts felt out of the question this week. Gonna start on it next monday.

The gym was really busy so i just did what i could.

Standing Overhead press 5x5 30kg

French Press 5x5 25kg

DB Bent rows 2x10 20kg

Pull ups 2x5 3x1 2x2 BW

Cable Tri pulldowns 5x5 25kgs
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Postby markxrat » Mon Nov 09, 2009 10:31 am

06/11/2009

WORK OUT WAS A GOOD ONE! :D

Chest Press DB: 5x5 20kg (18s werent free so thought id give them a go and did it. Really happy with it. PB :)

BENT Over Row: 5x5 50kg

Bench Pec Fly 5x5 10kg

Hammer curls 5x5 12kg
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