PDA

View Full Version : Guitar90's Training Log



Guitar90
08-26-2008, 12:07 PM
Starting weight: 195lbs at 5'11, age 18 (no idea of my bf%, but its quite high, around the 20s I think).

Day 1: 26/08/08.

Workout: Benchpress, squat, deadlift.

Benchpress:
5x 64lbs
5x 74lbs
5x 88lbs
5x 108lbs
3x 118lbs

Squat:
5x 88lbs
5x 108lbs
5x 118lbs

Stopped weight here, was hard for me and my friend to get the weight to the shoulders (no box; damn home workouts!)

Deadlift:
5x118lbs (3 lots of)

Didn't use any more weight because in my house there is only 88lbs of 22lb (10kg) plates. I'm currently looking for a gym to sign up to so that I can eventually start lifting very heavy weights =]
But for now, I'll go work on going moderately heavy for high reps.

Can't find my camera at the moment, the parents are going on holiday soon, so they've packed it. But I'll get pictures up after about a month or so of working out.

Guitar90
09-05-2008, 02:56 PM
05/09/08

Workout: Bench, deadlift, military press, barbell curl.

Benchpress:

5x108lbs
5x118lbs
1x128lbs (failed)
1x123lbs
2x123lbs

Deadlift:
5x118lbs
2x5x148lbs

Military Press:

5x44lbs
2x5x64lbs
4x64lbs

Barbell curls:

10x44lbs
10x44lbs
8x44lbs

I need to start working out more frequently.
Lacking the motivation, and the fact that my training partner likes sleeping 22hours a day isn't helping much.

Going to try and go full throttle into training. Will include cardio next session.

Guitar90
09-11-2008, 06:55 PM
Late post for 08/09/08

Benchpress:

5x108
5x113
5x118

Curls:
44x10x2
44x8.

Deadlift:

5x148x3

Military Press:

10x64
8x70x2

Still can't squat very heavily because I have no box, and my training partner's still sleeping forever, so he can't deadlift onto my shoulders while he's in the patio and I'm on the grass. Hope he gets sorted soon because I don't want my back and legs to lack much.
Going to bring power cleans into the workout soon, as soon as I find out the correct form.

Guitar90
09-11-2008, 06:58 PM
Late Post for 10/09/08

Military Press:
10x64
10x70
5x78

Deadlift:
5x148x3

Curls:

44x10x3

Benchpress:

5x108
3x118
2x118

Felt really tired today. Didn't even bother with trying a 123 bench after I struggled the last rep on the second set of benches.
Gym buddy's still dead to the world of anything outside of Counterstrike and sleep =/
It's getting frustrating now.

Starting to notice a change in my body, which is a good thing. I'm weighing 197lbs at the mo, chest, arms and shoulders are starting to look quite good.

Guitar90
09-12-2008, 04:53 PM
12/09/08

Benchpress:

118x5
123x5
128x5
Feeling good and confident after failing 128 for 1 last week I tried 133... Never even got it up... It was quite comical, I thought.

Barbell Curls:

44x10
54x8
54x7
54x5 (Felt my arms telling me no by 3 so I thought I'd at least try for a full set... And only got to 5)

Military Press:

70x10
78x7
78x5 (Felt my shoulders crying at 2 but I fought through to 5)

Deadlift:

138x5x4

Tried a different approach with the deads today. Instead of letting the bar hit the floor between reps, I hovered it just above the floor before going back upright. Felt a big burn in my legs and back afterward... I'm not entirely sure that's a good thing or not, but it felt the same as when I finish most sets so I'm going to take it as a good thing.
Unless someone wants to tell me otherwise and ridicule me for it.

I've decided I need more weight. And lots more. I still haven't found how heavy I can comfortably dead lift.
All the more reason to get into work and find a good gym to join.

Chest, arms and shoulders are starting to look bigger than they have in a long time. I'm starting to look a little trimmer, too, so it looks like its beginning to pay off =D

Coke
09-13-2008, 06:01 PM
Off to a good start bro...try not to skip legs too often, that would be a bad habit you'd be bound to regreat.

Guitar90
09-14-2008, 05:29 PM
Off to a good start bro...try not to skip legs too often, that would be a bad habit you'd be bound to regreat.

Thanks a lot dude. I'm gonna work on front squats, I can powerclean in to those then :)

Guitar90
09-14-2008, 05:33 PM
14/09/08

I didn't quite know whether to have saturday and sunday as my double resting day from the weights, or whether to make it Monday and Tuesday, and lift on a Sunday. I think I'm going to have the weekends off after today!

Deadlift:

138x5
138x5
138x10

Military Press:

70x10
80x6
Felt too weak to get another rep, let alone another set at a higher weight.

Front squat:

80x10

At this point I felt incredibly drained and could barely stand up after my set.
I've not been feeling as good as I have up until now. I felt really dehydrated and just plain ill... I may have a cold coming on.
But I'll double check my diet, just to see if I'm not getting the energy I need. I will probably have next Sunday off and lift again on Monday.

Gonna have Monday and Tuesday off for the time being, take some time to track my diet, and lift again on Wednesday, then introduce cardio on the respective Thursday.
Gotta love your parents for impulse-buying a treadmill XD

Coke
09-15-2008, 04:35 AM
Gotta love your parents for impulse-buying a treadmill XD

Damn dude, got some super folks, lol.

Guitar90
09-19-2008, 07:01 AM
Damn dude, got some super folks, lol.

Haha, I know.
My Mom does Weight Watchers meetings, and one of the people she works with was selling one, it cost us £350 but it actually costs £1700 =o

Not been able to work out this week, parents got home on wednesday and its just been mental at home. Been rehabilitating with some cardio and crunches and pushups and stuff.

Hoping to get back into it full flow on Monday.

Guitar90
09-30-2008, 11:35 AM
30/09/08

I left it almost a fortnight... I know, I suck, but family life got hectic, rounded off with a 50th Wedding Anniversary to go to.

Hoping I didn't lose too much strength, here's how the workout went:

Benchpress:

108x5
118x5
128x5

Impressed myself with the last set of benches. Kept enough strength to carry on at it.

Standing Mlitary Press:

64x8
74x8
78x5
78x3

Deadlift:

138x5x2
138x9 (Back gave out lifting the 10th... Had a bad back for a couple of days now)


EZ bar Curls:

10x44x3



I'm pretty happy with my workout today, I'm gonna go do 2 more workouts this week; starting to hate the shape that my gut's in, stupid males retaining the majority of their fat there... I'm gonna keep lifting big, but I'm gonna stay at maintenence cals and bring in some cardio; the fat's gotta go!

Guitar90
12-15-2008, 06:50 PM
I really suck...

But it's okay! I'm at a gym now! And I'm paying for it!

Warm-up: 10mins on the rowing machine. Rowed 2.3km :)

12/12/08
Bench: 121x3
143x1
165xfail, couldn't push the ****er up at all.

Deadlift:
209x3
209x1x1x1x1x1.

Squat:
132x5
154x5
154x3
Couldn't feel my legs after this. Me and my gym buddy called it a day, and warmed down on the bikes, to try and ease some muscle tension.

There were other exercises in there too, nothing that I can remember though.
I felt really ****ty after this workout because I thought I was so weak, but after sitting down here and figuring out how much I actually lifted, I'm happy :)


And a post for 15/12/08:

Warm-up: 5mins on the bikes: Cycled a shade under a mile, like 1475m. Not too shabby.

Me and my friend decided to go around the machines and see what we liked... Today was a recovery day for me, I had a really bad weekend for sleep so my body was still aching all over from the Friday.

Leg press: 242lb
Bench: 121lbx5 (x2)
Tricep pulldown: 77lb
Bicep curl: 22x10 (x3) 35xfail, 31x3 (x3)
Lat pulldown: 100lbx8 (chest didn't like it), 88lbx10 (x2)
Ab pulldown: 35kgx10 (x2), 45kgx10 (x2), 65kgxfail (sheer comedy value), 40kgx12.
I did other stuff too, but I can't remember the names of the machines and exercises, but those were the main lifts I think. I did an all over body workout today, followed by a 500m warm down on the rowing machines, took about 2 and a little bit minutes.

I'm liking my new gym, and I'm liking going with a guy who's been going to the gym for a lot longer than me, gives me a challenge in catching up with him, and I'm liking how even though I haven't lifted for ages, that I've suddenly got all this strength from the motivation and the vibe that I'm getting watching people that are 5'10, 245lbs walking around and wanting to be bigger than them. Gonna try and get in 3 workouts a week, I should be able to do Tuesday, Thursday/Friday and Sunday for definite, other workouts would be recovery days, cardio days etc.

Looking to start cutting now until I'm at silly low bf% so I have a fresh base for a clean bulk.

Guitar90
12-19-2008, 08:59 PM
Workout for 19/12/08

I was really late and pissed off today. Public transport let me down. So like an idiot, the second I got to the gym and got changed I didn't warm up or stretch. But fortunately, I'm not in THAT bad condition just yet, though my right arm hurts a little.

Went to test 1rm's today.

Bench:
121x1
143x1
165x1 (Lost my balance a bit so spotter assisted me)
187xfail

143x5

Leg Press:

242x1
286x1
330x1
374x1
396x1
418xfail

I really shocked myself with this. I had no idea I had so much leg strength. I really didn't. Having said that, leg presses are probably a lot easier than squats.

Lat Pulldown:

132x1
154x1 (Arm was in a lot of pain about now)

88x10 (x2)

Then after this I started doing other machines, like ab pulldowns, lower back extensions, assisted shoulder shrugs etc. Nothing heavy, because I wanted to get a feel for the machines and the movements.

I'm gonna pick a workout schedule soon and I'm gonna stick to it, but at the moment I'm just having a bit of fun testing my body and seeing what I'm good at and what needs work on. After the start of 2009 I'm gonna settle on a Rippetoe program. Probably a 5x5.

Rounded the workout with a footlong subway melt (turkey ham bacon and cheese w/ bbq sauce ftw =]) and an 8 hour work shift at the restaurant...

Guitar90
12-23-2008, 12:25 PM
23/12/08

Today was fun :)

Bike warm-up, half intensity for 10mins, stretch etc.

Bench:

143x8 (=OOOOO)
165x2 (needed help to balance myself on the second one)
165x2

Leg press:

330x10
352x10
374x8

Lat pulldown:
88x10
99x8
110x6

Tricep extensions:

77x10
88x10
99x10

Bicep curls:

35x5 (x3)

I did some freeweight chest exercises after this but I don't know what they were called, and I was only dealing with like, 25lbs weight so I didn't bother recording them. They were 2 exercises and I did 3 sets of 8.

Deadlifts:

165x5
187x5 (x2)
I wanted to go a bit heavier but my gym buddy was being a pussy.

Warmed down with 500m on the rower. Did it in a shade over 2mins, like 2min 15

cougar23
12-23-2008, 12:49 PM
i wouldnt be deadlifting and benching every workout thats a good way to burn yourself out fast

Guitar90
12-29-2008, 11:21 AM
29/12/08

I know, I'm bad, but it's Christmas and I've not seen the misses in like 2 weeks so I spent a few days (26th-today) with her.

Straight in today.

Lat pulldown - 88x12
99x12
110x10

I dunno what the exercise is called, but its like a chest press except you push upwards instead of outward.

66x12
77x12
88x12
99x12
110x12

Chest Press:

66x10
88x10
99x10

Curls on a wire instead of barbell:

66x12
77x10
88x5

Benchpress:

121x10
165x2x2

Incline bench assisted machine:
44x10
88x10
110x5

Leg Press:

352x12

I did some free weight dumbell stuff for lats and shoulders etc.

Really tired today, had a friend come the gym who's built like a tank and he really pushed me. Was a fun day.

Weighed myself today: 203lbs... I'm a fatty :(

Guitar90
01-12-2009, 07:47 PM
All I have to say is ****ing flu :(
Gym tomorrow. Gonna push some PRs for sure.

Guitar90
01-14-2009, 02:40 PM
Post for 13/1/09

Bench: 121x10
154x5
165x2
176x1

Squat:
132x5
154x5
176x2

Lat pulldown:
99x10
121x8
132x5

Dumbell curls:
31x10x3

Chest Press:
88x10
121x8
132x10

Good workout considering I've been so long not training. Going gym again tomorrow night.

Guitar90
01-15-2009, 04:16 PM
Good workout today :)

Had a good friend come along today, so there was 3 of us, and since us 2 regulars were still recovering, we took it easy today.

Bench:
Barx10
77x10
99x10
121x10

We had to move then because a few other people wanted the bench.

Legpress:
308x10
330x2
(Legs are really sore at the mo, I know I can do heavier but I couldn't without being in extreme pain today.

Lateral pulldown:

88x10
121x10
132x10
176x4
198x3
220x1.5
(It got competitive with me and my usual gym buddy, that's why we went so heavy).

Deadlift:

143x5
187x5
231x1 (pr)
253x1(pr)
297x0.5
I was gutted with the last deadlift. I got it up to my thighs, and tried my hardest to get it past my waist, but fell 5 or 6 inches short. Apparently I'm arching my back too much, so I'll work on proper form and hopefully get past a 300lb deadlift in a couple weeks!

I went to the pub afterward like an idiot, so I'm expecting to be very sore for work tomorrow.

Guitar90
01-15-2009, 06:46 PM
I forgot that I weighed myself at the gym. Fully clothed (hat, t-shirt, jogging bottoms, trainers and underwear), 14 stone 2... So 198 pounds. Lost 6lbs since I last weighed myself. I'm gonna assume that that's good and hope that it keeps up like that :D

Guitar90
01-18-2009, 03:27 PM
Post for yesterday... So 17/1/09

Warm-up: 3minute run at 6km/h. Ran .4km. Got the heart pumping so I don't mind about the distance... I'm not a very good runner anyway :)
Kind of ironic that in the same time I can row just shy of 700 metres xD

The machine's called "Vertical Traction", its like a vertical chest press:
88x10
99x8
77x10

Bench:

77x10
99x10
121x10
143x8
165x2 (Shocked myself when I got the second rep. Up until just now I've not been able to get past 1 rep... I think it's because me and my gym buddy are going up in such drastic weight implements... I'll tell him to start adding 5lbs instead of 20 next workout, haha. We're idiots.

Lat pulldown:
77x30 (x3)
My arms were going stiff and getting painful so I tried to get some blood going into them as fast as I could. This seemed to work quite well. I like lateral presses... They're my favourite exercise.

Leg press:
176x10
220x10
264x10
It's not the weight that's getting me with these, it's my legs. It's painful to lift over 290lbs at the moment. I need to give them more time to recover, but I don't want to let them lag. Dilemma :(

Dumbbell curls:
31x10 (x4)

Cooldown: Bikes. Didn't pay attention to how far I rowed. Probably about a mile.

Starting to see some changes in my body yet again. I can't wait til I've been going 6months and I'm hayoooooooj xD

I like working out. :)

Guitar90
01-19-2009, 12:33 PM
Part of my gym membership includes a Fitness Instructor Evaluation thing. I was wondering if there's anything that he says that'll give me a clue as to whether he's BS'ing me or not. Any help would be great.

It's on the 22nd so any help before then would be appreciated.

mattburns
01-19-2009, 12:55 PM
If he starts talking about getting 'toned', or tells you to do abs 5x a week that's a bit of a giveaway ;).

Looking good in here pal, weights are moving up well. How many times a week do you work out? I've tried to figure out your split but it's a bit confusing.

Guitar90
01-19-2009, 01:22 PM
I work out at least twice a week, but I've tried to step it up to 3.

I don't really *have* a split, per sť. At the moment I'm just doing stuff and trying to improve on them as I go along. Part of this training evaluation thing is that he'll discuss with me a 6 week plan, and from there I can move on to bigger and better things, or stick with it if the results are there.

I had a look at Rippetoe's starting strength and I didn't really understand it much, and all the workouts I've looked at, since I don't have a firm grasp of any weight lifting knowledge, are a bit the same.

I'd like to see Rippetoe for dummies XD

Guitar90
01-20-2009, 07:06 AM
20/1/08:

Bench:
77x10
99x10
121x10
143x10
165x1x1
154x4

Chest press to get blood flowing again:
33x20x2

Lat pulldown:
66x10
88x10
110x10
220x0.5 (****s and giggle value)

Squats (light and easy):

44x10x2
66x10

Was working on form today as opposed to weight.

Warm-down on bikes.

Guitar90
01-22-2009, 04:34 PM
So I had a weird ass throwing-up session this morning. Totally unprovoked and I felt fine afterward. Needless to say, I missed my training evaluation, but I'm at the gym on Saturday, and I'm also by the gym tomorrow, so I can drop in, explain and ask them to re-arrange it for me.

Can't work out tomorrow for 3 reasons; guitar lesson, work, and gym on Saturday with mi amigo Steve. So I'll post again on Saturday with my training and when I next get chance I'll post what the trainer said and you guys can give me feedback? If anyone even reads this, :)

Cheers for any support in this thread and around the forums, it's all really appreciated and it means an awful lot that random people on the Internet want to help me get into shape =]

Gotta book an appointment with my doctor soon to talk about some niggling injuries, like my neck, my ears and stuff, so hopefully I'll be back to a complete 100% real soon! :D

Guitar90
01-23-2009, 04:21 PM
Gym tomorrow at 9:30. Wanna try and get 167 for 5, but I might only get 160-162. Here's hoping for a good session!

Pics will come as soon as I find a decent camera, my phone sucks for pictures.

Just had an 8 hour shift at work. Wasn't fun!

Guitar90
01-25-2009, 07:11 AM
Late post for yesterday, 24/1/09:

Went to the gym at opening (9:30), because my partner had work at 11 so we had to get a workout in.

Warmup: 500metres on rowing machine, took 2:15.

Shoulder press machine thing:
10x33
10x44
10x55
I think I may have a slight injury in my left shoulder. The weight itself was no problem, but there was a lot of pain in these sets. =[

Benchpress:
77x10
99x10
121x10
154x5
165x4 =o
154x5

Lat pulldown:

77x10
99x10
110x10
132x8

Didn't have time to do anymore. Feel kinda guilty bout not working legs, but can always do that on Tuesday.

Guitar90
01-27-2009, 02:13 PM
27/1/09:

Good workout today :)

My training buddy was going to be late so I started without him.

Warm-up: 500m on rowing machine. Did it in 2:05.

Shoulder press machine:

33x10
44x10
55x10

Shoulder's still a bit sore, dunno what I've done to it. I know I can push 88 on that machine quite easily when I'm 100%.

Lateral pulldowns:

99x10
110x10
132x10

Benchpress (light)

88x10x2
88x8

Gym buddy got here in my last set. We were gonna do legs today. So he warmed up as I was doing my last bench set, then we did legs.

Squat:
44x5
66x5
88x5
110x5
119x3
132x2

Stopped here, I'm still working on my form a little.

Deadlifts:

121x5
143x5
165x5 (Gym buddy stopped here)
209x5
231x3
253x2 (pr)
275x1 (pr)
Form was incredibly shakey in that last deadlift, my partner was taking a drink and didn't see me, but I felt my entire body shaking and I don't think I kept my back straight throughout. It felt really ****ing good getting it up though.

Warmdown: Couple minutes on bikes. Gym buddy went to do pull-ups, which I can't do yet :(

Feel really good today. Can't believe I added 22lbs to my deadlift in a week after not doing them at all from my last PR set.

Guitar90
01-29-2009, 12:07 PM
So I had my workout evaluation thing today. The trainer didn't give me a health check because the scales were broken or something.

The workout she gave me was:
x amount of time warming up on the bikes (I can't remember how long she said)
15minutes on the treadmill, interval training, 2mins fast, 1 slow.
10mins on the rowing machine at a constant speed.

Upper body:
Bicep curls - 2 sets of 10.
Tricep pulldowns - 2 sets of 10.
Dumbbell shoulder presses - 2 sets of 10.
Chest presses - 2 sets of 10. But I'm changing this for bench presses coz I don't like machines.
Upper back, some machine, 2 sets of 10. But as soon as I find a good freeweight exercise for them I'll switch that.

Lower body:
Squats - 2 sets of 10. She wanted me to do 20lbs either side when I'm easily good enough to do 60. XD
Lunges - 2 sets of 10 (both legs = 1 rep).
Some other machine exercises.

Abs: Crunches with the ball under legs at 90 degrees - 2 sets of 10.
Crunches with the ball under legs, legs at 45 degree angle - 2 sets of 10.
Obliques, dumbell in hand, lean down to that side, bring yourself up with the other side, 2 sets of 10.

So I did one set of everything that she told me to and I did about half the time on the machines. Thursday I'm gonna have a go at the complete workout. All the cardio she wants me to do is gonna seriously kill me for the most part. I've not done that much cardio since playing football (soccer for the yanks), and rugby at school (3 years) as of yet, haha.

I also had a couple of sets on the bench.

Did 5x154
5x165
2x176 (pr)
Then ran out of time, so we went to college.

Does the workout this trainer said to do sound like a good one? (I'm looking at losing fat and toning up before going on a bulk).

ZenMonkey
01-29-2009, 03:53 PM
Tell the trainer to "shove it". The routine is subpar, youd be much better on Starting Strength.

It sounds like she doesnt know what she is talking about.

Whats with the wierd ass warmup?
Only 2 lower body movements?
No Deadlifts?
Why isolation before compound?

Most importantly... why can you not see all of this for yourself?

Guitar90
01-31-2009, 08:53 AM
31/1/09:

Bench:
99x10
143x5
165x3
176x1
182x1(pr)
187x1(pr)
192x1(pr)
197xfail

Some back machine, like a reverse row:
88x10
110x10
121x10

Bicep curls:
26x10 x3

Tricep pulldown:
88x10
99x10
110x10

Shoulder press (dumbbells):
26x10 x3

Squat:
22x10
66x10
88x10
110x5
132x3
143x3
Stopped here, was at 70mins in the gym by this point.

Did 2 sets of 15 crunches then went out.

Dead chuffed about my bench today, PR gone up like 15lbs!

Gotta start squatting more, I'm falling well behind in comparison to my bench and DL.

Guitar90
01-31-2009, 08:57 AM
Weighed myself today, fully clothed I'm at 210, by fully clothed I mean with my gym bag, jeans, big jacket etc. So probably an extra 4-5lbs weight on me.

Guitar90
02-01-2009, 04:30 PM
Got a gym evaluation tomorrow, they're gonna take my blood pressure, BMI, BF%, resting metabolic rate, etc. etc. etc. etc.

Should be a giggle.

Guitar90
02-02-2009, 12:33 PM
So my results are in... bf is 33%, bmi is 31%, resting metabolic rate is 2001, visceral fat is 12, skeletal muscle is 33.4, resting heart rate is 74, and my blood pressure is 136/87.

So I'm quite an out-of-shape inidividual according to the guidelines.

I'm a bit bummed, especially since I can't get right to work on it, since its snowing and all schools/colleges/public transport are off tomorrow, and I'm not walking 4 miles in the snow both ways.

But my lifts are flying at the moment and I feel better than when I started, so I've gotta be doing something right, right?

I'd like to know what it was when I started, so I could see if I've had any progress.

Guitar90
02-05-2009, 10:58 AM
5/2/09
Finally dragged my ass to the gym, despite the crappy weather.
I've had a crappy week. Me and the misses are on the rocks, and I've just been dropped from my band because apparently I'm "not needed". And these guys are meant to be my friends.


Bench:
121x10
165x5
187x3
209xfailx2
(I didn't wanna do the last one so fast, but the two guys I was working out with decided it was the best thing to do. Jackasses.)

Bicep curls:
22lbsx10x3

Tricep Pulldown:
44x10x2
55x10

Back exercise thing:
66x12
77x10
99x10

Lateral pulldowns:
88x10
110x8
132x6

Abs:
Crunches: 13x3
Odd number I know, that was when I couldn't force another one out. On every set.

Guitar90
02-08-2009, 01:52 PM
Late post for 8/2/09:

Still aching a little from Thursday, I was never gonna get full throttle into this workout, not in the way I wanted to.

WARMUP- 500metres on rower. 2:07.

Warmed up around a few machines, doing 10x little weights.

Bench:
5x187
209xfailx2
3x187
2x192
197xfail

I know where I'm sitting at the moment with bench. I'm so close to my bodyweight, its frustrating :(

Bicep Curls:

27x10x3

Shoulder press (dumbbells)

31x10x3

Deadlift:

121x5
165x5
209x5
231x3
253x3
275x2 (These both flew up, last week this weight barely moved)
297x1 (went for 2 and failed the second)(PR)

That felt amazing. Can't believe that after like 4 weeks of serious deadlifting I've doubled it.

Lateral pulldown:

110x10
132x8
143x5

Abs:

3x20 crunches, with a ball.

Bike warmdown.

I love the gym :)

Guitar90
02-12-2009, 06:54 PM
Very late post for 10/2/09:

Got to the gym late.

Warmed up, straight into deadlifts.

121x5
165x5
209x5
231x3
253x3

Stopped here because I was struggling for form on the last rep.

Leg press:
120x20x3

Ball crunches

20x2 (upper abs)
20x2 (all abs)

It wasn't a particularly good or impressive workout today, but I was half hour late because of the buses and I had college so I couldn't stay in and squat etc.

Didn't go on Thursday because I fell ill on Wednesday. Hopefully its a bug so I can get to training and stuff on Saturday.

Working out again on Saturday. Having said that, I might go to the gym after work on Friday, depends how I feel after work.

Guitar90
02-16-2009, 10:31 AM
Another last post.
14/2/09:

Came in to the gym on time today! =O

Warm up, 500metres on rowers.

Bench:

Barx10
77x10
99x10
121x10
165x5
187x3
193x2
198x2
203x1
209x1 assisted.
These felt good, and I'm happy to have finally after 3 weeks broken the 192lb deadlock, with authority. I might work up to 220x1 then start increasing the reps. But if I get there really fast then I might go for 250. We'll see.

Bicep curls:
27x10x3

Dumbbell Shoulder Press:
36x10x3

Back machine thing:
66x10
77x10
88x10

Lat pulldown:

99x10
110x10

Squat

88x5
110x5
132x5
154x5
176x3

I was really REALLY swamped and tired by this point, so I stopped, though I know if I had been on a leg day I could've probably broken 200lbsx3. I seriously need to start squatting a LOT more.

Didn't do deadlifts today, I'd been in the gym 90minutes (there was 4 of us today).

Abs:

Ball situps (upper and lower abs) 20 reps x 4 sets.

I felt really good about the bench today, but I'm not entirely sure my workrate is as high as it maybe should be. Can anyone let me know?

Thanks.

Guitar90
02-17-2009, 07:25 PM
Post for 17/2/09

Warm-up: 1000metres on rower. 4:35. =]

Squat:
Me and Steve (my gym/college bud) were training with this other guy at the gym who got to the squat rack just before us. He tired us out =[

88x10
110x10
132x10
154x10
176x5

Did these in the space of maybe 5minutes... And we were just... Gone. Steve dropped out after 132. Felt good, but I'd like to get some more weight on my squats. Next week maybe.

Lunges (22lb dumbells in each hand)
10 (1 = 1 on each leg) x3sets

Benchpress:

121x10
165x8x2
143x5

We were really really tired... I feel lethargic all the time anyway because I'm not sleeping too good and stuff, but today was a test of willpower more than strength X_X

Abs:

Ball crunches 4x20reps.

Absolutely exhausted. Felt good after, but soooooo tired.

Guitar90
02-21-2009, 06:24 AM
Post for 21/2/09:

Today was such a good workout :)

Bench:
77x10
99x10
121x10
143x5
165x3
187x2
198x1
209x1(PR)
FINALLY GOT IT!

Squat:
88x5
110x5
132x5
154x5
176x3
198x3
220x2
242xfail
231x1(PR)

That made 2 PRs in one day :)

Curls:

35x5x2

Shoulder press (dumbbells)
40x10x2

Deadlift
121x5
143x5
165x5
209x3
253x3
275xfail

I was a wee bit too tired by this point

Lat pulldown:

220x3
220x5

That was it, as far as I can remember. Buzzing ^_^

Guitar90
02-23-2009, 03:32 PM
Weighed myself today. Weighed in at 14 stones and 3lbs... So that's 199lbs. Lost 6lbs in 10days. Once I get my bench up to 220, squat to 270 and dead to 320 then I'm going to go cardio crazy and up reps until I'm at a BF% that I'm happy with, then go on a silly lifting spree =]

Sound like a wise decision or should I just keep on lifting?

Lower body day tomorrow, yay for deadlifts :)

Guitar90
02-24-2009, 12:09 PM
Felt a bit lethargic today, but I went to the gym nontheless:

24/2/09:

Warm-up: 500metres on rower, bout 2:25, slow pace.

Leg press (light):

66x20
152x20

Squat:

44x10
88x10
132x5
176x5
198x3
220x2

I was really good to do 220x4 or 5 today, but the smith machine started wobbling because I lost my balance a little, and my training partner was ill so wasn't there. So I stopped because I felt a groin twinge as it wobbled.

Bench (light)

121x10x2
165x8x2

Deadlift:

209x5
231x5
253x5
297xfailx2 (first time I couldn't extend and the second time it never left the floor).

Abs:

2x20 ball curls.

Guitar90
02-26-2009, 02:46 PM
26/2/09:

Bench:

121x10
143x10
165x5
143x8

Dumbell curls:
26x8x2

Shoulder press (seated, dumbbells)
26x10x2

Back machine thing:

55x10
66x10x2

Tricep pulldown:

66x10x2
77x10

Abs:

20 ball crunches (basic and full) x2 of each.

I need to get a good workout scheme... I really dooo...

Guitar90
03-03-2009, 07:10 AM
3/2/09

I overslept on Saturday so didn't go to the gym.

Bench:

Warm-up - 55x10, 99x10, 121x10

154x5x3

Squat:

Warm-up: 44x10
88x10
132x10

176x5x3

Deadlift:

Bicep curls:
2x26

Shoulder press:
2x26

Warm-up:

143x5
187x5
209x5

231x5

Wasn't a bad workout in my opinion.

Guitar90
03-10-2009, 04:58 PM
10/3/09:
I know its been a week, I dropped a keg at work when I was setting up a mobile bar, and it bounced and hit me in the knee and I couldn't walk on it too good.

Back with authority now.

Attempt 2 at Starting Strength:

Squat:

Warm up:
44x10
88x10
132x10

198x5x3

Bench:

Warm-up:

77x10
121x10
143x10

165x5x3

Deadlift:

Warm-up:

165x10
187x8
198x8

231x5

Dumbbell curls:
26x10x2

Was a good workout imo.

Knee's still feeling a bit of an effect but its as close to 100% as I was willing to let it get without working out.

Guitar90
03-12-2009, 02:34 PM
12/3/09

Decided to take a number 3 attempt at SS next week and test my 1rm's today. But, I got to the gym late, so I had like 25minutes to work out.

500m on rower.

Bench:

121x10
143x5
165x5
187x3
198x1
209x1
214.5x1
220xfail

Lateral press:

110x10
121x8
132x6

Shoulder press:

77x10
88x10
99x10

Dumbell curl:

31x10
35x10
40x8
44x6

Tricep Pulldown:

31x10
35x10
40x10
44x10

I'm going to start starting strength when I test my 1rm at squat and deadlift.

Guitar90
03-15-2009, 03:28 PM
14/3/09

Warm up:

1000metres on rower, 4:20

Bench:

77x10
121x10
143x8
176x5
176x2
165x3

I had the 165, I just ran out of steam.

Squat:

88x10
132x10
154x10

209x5(x3)

Lateral pulldown:

110x10
121x8
132x6

Few sets of curls and stuff, didn't have that much time today. Felt good when I left, though.

Guitar90
03-17-2009, 06:48 AM
17/3/09:

Warm-up: 500m on rower, 2:30.

OH press:
55x10
77x8
88x5x3

Chin up:
4x2 reps xD
Terrible. Can only get better form there, though.

Squat:

88x10
132x10
154x10

220x5x3

Pendlay Rows:

88x10
110x5x3


Crunches: 4x20

Will have destroyed my squat PB by the end of next week. Felt good and the workout seemed to go really fast, even though it did take an hour.

Guitar90
03-19-2009, 03:53 PM
19/3/09:

Pullup: 0.5x1 XD

Squat:

88x10
132x10
154x10

231x5(x3)

For giggles I thought I'd have a pop at 264...

264x5 (PR)

Bench:

121x10
132x10
143x8

165x5(x3)

Deadlift:

165x10
231x8

I felt like I was gonna throw up at this point... So I stopped.

Felt good afterwards, though.

And I never threw up :D

mattburns
03-19-2009, 04:29 PM
Solid squatting lad, well in.

Guitar90
03-22-2009, 12:05 PM
Solid squatting lad, well in.

Thank you :)

Guitar90
03-22-2009, 12:12 PM
Late post for 22/3/09:

Warm-up:

.6km run at low-medium pace, 2 mins.

Squat:

88x10
132x10
154x10

253x5 (x3)

OH press:

66x10
77x10
88x10

99x5(x3)(PR)

Pendlay Rows:

77x10
88x10
110x8

121x5(x3)

Chin-ups:

2x3 sets XD

Guitar90
03-24-2009, 12:10 PM
24/3/09

Warmup: 500m on rower, 2:07.

Squat:
88x10
132x10
154x10

259x5 (x3)

Bench:

77x10
99x10
121x10

171x5
171x3(x2)

Don't know why my bench press is deteriorating. Confused much =[

Deadlift:

171x5
209x5
253x5

Dips: 8x2 sets.

Guitar90
03-26-2009, 04:00 PM
26/3/09

Half an hour late, no warm up.

Squat:
88x10
132x10
176x10

264x5 (x3)

OH Press:

77x10
88x10
99x5 (x3)

Pendlay Rows:
77x10
88x10
99x10

121x5 (x3)

Chin ups:

2x2 sets
3x1 set xD

Felt good after today. Felt really strong.

Guitar90
03-31-2009, 05:39 AM
31/3/09:

Squat:

Barx10

44x10
66x10
88x10

176x10

242x8

275x5 (x3) (PR)

Bench:

77x10
99x10
121x10

154x5 (x3)

My bench sucks :(
I've dropped my benchpress down so low to try and build it back up, like I read you were meant to do when you're on Starting Strength.
Let's hope it works. I'd like to get 190 or so for 5x3 on my bench, especially since my squat is flying, and my deadlift is slowly starting to rise.

Deadlift:

121x10
143x10
165x10

275x2 (failed for 5)

Dropped 22lbs (2x5kg plates)

253x5

BW Dips:

2x8 reps

10 min run on Treadmill: Did 1km, running for 2mins then walking for 45seconds.

Feel really good, but incredibly tired and need to eat food!

But still, really happy.

Guitar90
04-02-2009, 03:40 PM
2/1/09:

Warm-up:
.5km in 3mins on treadmill.

OH press:

77x10
88x10
99x10

110x10

Squat:

44x10
66x10
88x10

176x8

280.5x5 (x3)

Pendlay Rows:

88x10
99x10
110x10

121x5 (x3)

Chin-ups:
3x3

6min run on treadmill. 1km

Guitar90
04-07-2009, 08:31 AM
7/4/09:

The gym was rammed today so there wasn't much I could do.

I did, however, manage to steal the bench for a while.

Warm-up:

55x10
77x10
99x10

165x5x3

187x5
198x3
209x1
214.5x1
220x1
225.5x1
231x0.5 (I got the weight up, but I never managed to get it back into the hooks right away, so I count that as a 0.5 coz I pushed it rght up =])

I'm really impressed with myself. For weeks I've been struggling with my bench, and now I've just made a 11lb (almost 17) PR, completely out of the blue.

I didn't really do anything else, there was nothing I could do, really. So I went into the Sauna and the Steam Room to cool off and be happy :)

I'll get a proper workout in on Thursday.

Guitar90
04-15-2009, 06:50 PM
So on Thursday morning, I overslept, and had to go down to the coast with the girlfriend, so I haven't had a proper workout since last Tuesday.

Later on today though, I'm back in the gym, nice and early, to see if the week off has taken anything out of me.

But tbh, for my sanity, I really needed that holiday. It had been 5 years since I'd even left my hometown.

Guitar90
04-18-2009, 09:13 AM
Okay, so its been a few more days than I wanted it to, but I came back and did a workout =]

Squat:

44x10
66x10
88x10

176x10

292x5(x3) (PR)

Bench:

77x10
99x10
121x10

165x5

176x5(x3)

187x3
198x1
209x1
220x1
225x1
230xFAIL!

It took 3 people to get it off my chest, seeing as how my spotter's useless xD

Deadlift:

121x10
165x10
209x10
By here I felt too drained to carry on, which has been the way that my workouts have gone the last few weeks. I'm gonna spend the next month or so deadlifting first to get some PRs and smash the circa 300lb mark I've been sitting at for ages.

Chin-ups:

1x4reps
1x2reps

Went and got changed, then got some food in me!

Bought a protein shake a few weeks ago and it came while I was away, its only a cheap Precision Engineering Milk&Egg protein, but I do need to drink a few of them to get my macros up a little.

Guitar90
04-23-2009, 07:26 AM
23/4/09:

Since my squats have been shooting up recently, I thought I'd start squatting slightly smaller weights and drop it down to twice a week to let my deadlift catch up, because by the time it comes round to them I'm too tired to put in a solid effort.

Warm-up: .5km run, bout 3min 30

Shoulder press:

33x10
55x10
77x10

99x10(x3)

Deadlift:

77x10
99x10
121x10

253x5

275x2

Pendlay Rows:

121x10 (x2)

Chin-ups:

1x5 reps
1x3reps

Felt good. Back hurts a fair bit, now, though.

Guitar90
05-04-2009, 05:39 AM
Late post time!

Tuesday, 28th April:

Squat:

Squat:

44x10
66x10
88x10

176x10

275x5(x3)

Bench:

Bench:

77x10
99x10
121x10

165x5

187x5(x3)

Deadlift:
77x10
99x10
121x10

253x5

Chin-ups: 5x2 sets


Thursday, 30th April:

Incline Bench:

Cardio: .7km run on treadmill, 3minutes.

44x10
66x10
88x8
110x4 (aiming for 5)

Repeated everything again until I got 110x5, which I did second time round.

For some reason, this took us an hour. Don't know how.

Saturday, 2nd May:

Squat (light squats)

Worked up to 154x10.

Deadlift:

187x5

Worked up to 297x1 (Equalled PR)

Bench:
We jumped in with some guy and followed his routine, which was a real test, tbh.

231x3
209x5
187x8
165x10
143x12
121x15
99x22
77x30
55x38
Barx90

For the next couple of weeks I'm going to try this routine on all of my lifts, and see how it works. Afterward, I couldn't do a push-up, and could barely open doors, and for the first time in ages I was aching like mad. Felt really good when I left.

Guitar90
06-05-2009, 06:23 AM
So it's been a while since I updated (but not a while since I've been lifting!)
College work is all due on the 19th and I'm not quite where I'd like to be, and I had to organise an entire show a few weeks ago, so I've been a little busy and its all been a little hectic.

I haven't set any PRs really, but I have been lifting, most recent workout looked like this:

2/6/09:

Squats:
44x10
88x10
132x10
176x10

Incline Bench:

44x10
66x10
77x10
88x8
94x6
99x5

Tricep pulldown:

77x10
88x10

Cross-over thing with the wires that I don't know the name of xD:
66x8x2

Bike: 15minutes moderate pace. Cycled 5km.

Guitar90
08-03-2009, 12:40 PM
Long time no see, Mr. Blog!

I've been nerding around on the site, and I've been lifting, but with working 50 hour weeks and holidays and a girlfriend and band etc. etc. I've just not been awake for long enough at a computer to actually post some proper blogs on here.

I've recently just changed gyms, from my crappy gym in the middle of the city to a better gym closer to home, that is 10x the size and infinitely better equipped, so I'll be working out, and posting, a lot more in my blog :)

Current stats are:

Weight: 210lbs
Height: 5'9/10 (I don't actually know!)
Bench: 247lbs
Squat: 330lbs, but I have to reset this pretty soon; I've been squatting with, I've found, really poor form, and I've not been going anywhere near to parallel, so I'm gonna 1RM it soon and then see how much I can actually squat... I'd be happy with a 270lb deep-ass squat, I think.
Deadlifts: 297lbs. I can't get any higher than this, my grip lets me down. I'm gonna work on forearm and grip training a lot more and then subsequently work on deadlifts a lot more too, I want 400lb dead before the end of the year!

My goals atm are:

- 300 bench, 350 squat, 400 deadlift.
- Cardiovascularly fitter.
- Hit the gym at least 5 times a week (swimming on my off days and stuff).

I'll get some pics soon, I did have my girlfriend take some, but her camera's memory card didn't like them and it crashed =(

Guitar90
08-15-2009, 12:43 PM
13/08/09

First time back in the gym in a while (been a little ill, headaches and nausea and stuff).

Bench:

132x10
154x8
176x5
198x3
209x2
214.5x1x2

The bench at this new gym has a different bar (it's heavier, wider, and the actual bench is a good 10 inches lower, so I'm partly adjusting to that, and also I'm just getting back into the swing of things, having taken time off with holidays and gigs and stuff.

Row: 500m. Took 2:15

Swam for 35minutes, nothing strenuous, just 50% intensity lengths. Me and Steve were seeing who could swim the furthest underwater, and I managed to get an entire length =D
Having said that, about 4 years ago I'd've been able to 2 underwater, I'm well out of shape in comparison to how I used to be.

Chilled in the jacuzzi for 20 minutes after swimming.

I need to quit smoking and start doing more cardio :)

Guitar90
07-06-2010, 05:20 AM
LONG TIME NO SEE!

I got injured back in '09, about a week after I posted that last blog, and I've been in physio while trying to get by in uni and work. Fell down some stairs. Silly me!

My goals are completely different now. I have no stamina, so I aim to build that up. I'm now cycling to and from the gym (which is 1.7 miles each way), I'm doing sets of 12 with moderate weights to try and build some sort of stamina. Strength isn't my worry at the moment, that'll come.

Currently, I'm on a push/pull split, ie. doing chest/tri's one day and back/bi's another. Hitting legs extensively, because it's been bought to my attention that during my time from the gym, I've developed a weakness in one of the quadricep muscles in my left leg that has declined moreso than the others.

I've been back at the gym for about 3 months now, just working my way back into it really slowly; there was a mental block that stopped me really going for it; with the addition that I now train on my own, which I guess has given me the ideas of building up stamina primarily and strength secondary. I'm starting to get some newbie gains, though; my arms and chest look bigger, so its all good, I guess!

...I do miss being able to DL 295lbs and squat 300...

Guitar90
07-06-2010, 08:24 AM
Right then, back to posting some figures!

All sets done with 20 second rest (maybe longer if it takes me longer to get to the next machine!) All repetitions done with a "2 seconds up, 3 seconds down" controlled motion.

Bench press:
Warmup - 44lb bar x12
66x12
88x12
110x12

Butterfly curls:
Warm-up 9x15
22x12 (x2)

Lateral Raises
Warm up 11x15
16x12 (x2)

Shoulder Press:
Warm-up 22lbsx15
33x12 (x2)

Upright Row:
22lbs x15 warm up
33x12 (x2)

Dumbell Bicep Curl:
Warm-up 22lbs x12
22x12
31x10 (Could've got 12 but my grip strength was fading).

Cable Hammer Curls
19x12 warm-up set
30x12 (x2)

Rowing: 1500metres, 300m @60%, 100m @90%, rinse and repeat.

Barbell Rollout x10
Deadbugx x10
Side Plank (45 secs each side)

Stretched off. Cycled home :D

Feels good to be posting again.