Here we go

[Antonf26]

So I decided to start a log here again. Funny enough, it's harder for me to write things down then it is to go to the gym or even to remember the weight I used the previous time from my head. But it should help me stay on track, get advice, etc.

I'm currently recovering my ankle from a sprain (2 months ago) and so I can't do any proper leg work. I decided to focus on my upper body when i was able to get back to the gym which was a couple of weeks ago. Now i'm going to follow what xKillerx laid out for me here:
http://www.veganfitness.net/forum/viewt ... 151#308151

So here's today, without writing up the warm-ups:
Incline Barbell Bench Press: 3X5X45kg
Close-Grip Barbell Bench Press: 3 x 5 x 45 kg
Overhead Press (able to do it standing without pain): 3 x 5 x 30kg
Triceps cable pulldowns: 3 x 10 x 60kg (I think, it was #6 on the machine wiehgt stack)
Decline Situps: 1x10 + 2x10 with 5kg plate on chest.

[Arbela]

Good to see a new log. May your ankle heal quickly!

[XkillerX]

A-a-a-a!!! NO SITUPS AND CRUNCHES!!!

That's what the cable triceps excersises are for.

Tric rope pulldowns. They should work the same way the stupid triceps kickbacks do, but with added abdomen effect.

Tric lat pressdowns. Pull/push it down all the way. Lock in your elbows. Then focus on moving ONLY your lower arms; elbows and rest of body stay locked. If you do this properly your abdominal region should get hammered properly.

[puppydog]

following killers workout plan, huh?

good plan, just don't get hairstyle advice from him.

(i am not one to talk, ok ok)

[XkillerX]

And do more sets. If you're gonna do 3 sets at least make them progressive or regressive. Or even better, LADDER. 5 rep sets belong to the 5x5, 6 rep sets for the 6x6.

[Antonf26]

Felt like crap today - not enough sleep due to exams, have a cold, etc.

Seated Cable Row - 5 x 5 x #5
Lat pulldown - 5 X 5 X #5
Lever seated row thing - 3 x 5 x 25kg
"dry swim" - 3 x 5 x #5 - this felt pretty weird have to make sure i'm doing it right next time
cable rope biceps curl - 3 x 8 x #5.

In all thisfelt sub-optimal b'cuz of above-mentioned reasons.
Killer, didn't see ur post till i came back.
So you're sayign do 5x5 or 6 x 6?

[XkillerX]

Mix it all up.

Do 5x5. or 6x6. or 6x8. or 8x3. or 4x12. or 3x10. or progression. regression. Pyramid. Trapez. And of course the ladders:
1-2-3-4-5; 5-4-3-2-1; 10-5-5-3-2; 10-6-5-4; reverses of these, etc.

It's ok to do several sessions the same routine but if you mix it all up you'll get stronger faster (not falling into a routine).

If you feel superpowered do more sets. If you feel underpowered do less.

Calibrate yourself so that you either leave the gym wanting to faint, or when your limbs are rendered useless.

[Antonf26]

Mix it all up.

Do 5x5. or 6x6. or 6x8. or 8x3. or 4x12. or 3x10. or progression. regression. Pyramid. Trapez. And of course the ladders:
1-2-3-4-5; 5-4-3-2-1; 10-5-5-3-2; 10-6-5-4; reverses of these, etc.

It's ok to do several sessions the same routine but if you mix it all up you'll get stronger faster (not falling into a routine).

If you feel superpowered do more sets. If you feel underpowered do less.

Calibrate yourself so that you either leave the gym wanting to faint, or when your limbs are rendered useless.

Cool,
yeh it's usually the latter when I leave the gym, will keep pushing it. Thanks

[Antonf26]

Dumbbell Incline Bench Press: Tried with 30kgs (15kg each side), did one set of 5 and kept failing on the 5th for two more reps
so did 5x5x25kgs
Dumbbell Flat Bench Press: Same story with 30kgs, kept failing on the 5th rep for 2-3 sets.
5x5x25kgs
Got pissed off, picked up the 30kgs again and did 2x5 and failed on the 5th of the third set

Dumbell Seated Shoulder Press: Tried with 25kgs, failed on fifth rep.
5x5x20kgs.

Triceps Rope Pushdown:
1x8x #6
2 x 5 #6 (failed after fifth).

My tris were majorly fucked by this point (taking off t-shirt was hard afterwards)

This was really my first time training with dumbbells as opposed to the barbell.
Lessons:
Dumbbells are hard.
Must improve stabilizer muscles and work capacity.


Les

[Antonf26]

Seated Cable Row: 5 x 6 x #5
Seated lever row: 3 x 5 x 27.5 kg
Lat Pulldown: 3 x 5 x #5
Band Assisted Pull-up: 2 X 8 (this was really weird feeling, gonna perfect it next time)
Bicep Curl: 3 x 8 x 15kg

My arms seem to turn into a painful and useless mass pretty quickly - i hope this improves as I train.

[Antonf26]

Pretty horrible day at the gym yesterday. Realised later i hadn't really eaten much since breakfast before i came to the gym and that may have somethign to do with it. Still upsetting though.

BARELY got through the following

Incline Bench press: 3 x 5 x 40kg
Close Grip Bench Press: 5x5x45kg
Standing Overhead Press: 2 x 5 x 30kg, 1 x 5 x 25kg
Triceps Cable Pulldown: 2 x 8 x #6

[Antonf26]

Yesterday

Seated Cable Row: 5 x 5 x #6
Band-Assisted Chin ups: 3 x 8
Seated Lever Row Thing: 3 x 5 x 27.5kg
Lat Pull-Down: 3 x 5 x #5
Bicep Curl: 3 x 10 x 15kg

[Antonf26]

Last Sunday:
Incline Dumbbell Bench Press: 5 x 5 x 30kg
Flat Dumbbell Bench Press: 5 x 5 x 30kg
2 x 5 x 35 kg
Seated Shoulder Press: 5 x 5 x 25 kg
Triceps pushdown: 3 x 10 x #7

Since then i'm in Lithuania for a week, doing a lot of pushups and resistance band work.

[Antonf26]

Getting back in after a bit more then a week away from the gym.
Incline barbell bench press: 5 x5 x 45kg
Close Grip Bench Press: 2 x 5 x 47.5, 1x4x 47.5 (failed on fifth)
Standing Overhead Press: 2 x 5 x 25kg, 1 x 4 x 25kg (failed on fifth)
Triceps pushdowns: 3 x 8 x don't remember.
Endurance seems to have fucked me over here. Also my gym membership's expired but i'm leaving Dublin in a week or two so renewing it makes no sense. May focus on bodywiehgt stuff again or try to get access to the college gym.

[Antonf26]

so after a few days of mostly lots of push-ups, i went to a kettlebell class at the martial arts school i used to go to yesterday. Lots of swings and clean-and-presses. Felt awesome though my cardio has seemingly gone to shit due to not walking/cycling/training.
EVERYTHING hurts today. Gonna do it again tomorrow.