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SteveEU
11-30-2005, 02:15 PM
I keep a log at the gym anyway, but i'll post up here aswell.
I've been training for 14 months. I'm 42 and 6'4"...92kilos two months ago....The scales are twenty pence at the new gym...so i don't bother weighing myself now, bit i feel i'm bigger than then, and it's all in the mirror...right?
I've just joined a new gym...the old gym i was at was far too crowded and job circumstances involved me to leave. I'm so glad i did! The new gym is excelent. It has a squat rack...something my old gym didn't...no more smith squats!
My workouts are split into three times a week...Push, Pull and Legs....Monday, Wednesday, Friday.
Oh yeah...never too sure about this one, I don't include the weight of the bar in the lists...Just wondered..lol.
So....

Wed 30th Nov 05.
Back Delt Bi.

+10kg pull ups 8 7 6 5.

Cleans
50kgx6.
55kgx5 5 4.
50kgx6.

Deadlift
100kgx5.
110kgx4.

Cable Row
80kgx8 7 7 7.

Bentover Reverse Flies
10kgx8 8 8 8.

Preacher curls EZ bar
30kgx5 5 3.
25kgx5 4.

SteveEU
12-02-2005, 12:36 PM
Friday 2nd Dec 05.
Legs.

My legs are weak! so i work on strict form rather than just loading the weight on the bar and injuring myself. My lower back normally takes the brunt of the damage...but i'm getting better. Front squats mean i have to lift good. I throw in the rear squats for variation...tho my form suffers for it..but its's an extra blast for the legs in a slightly wider stance.

Front Squats. Oly ATF.
50kgx6.
60kgx3 3 2.
50kgx6 6 5.

Rear Squats. Wider ATF.
60kgX5.
50kgx5 5 5.

SLDL.
50kgx6 6 6 6.

Leg Press.
150kgx8 8 8 8.

Seated Calf Raise.
60kgx15 14 13 12.

I've just decided i'll give myself a goal.
I want to squat 100kg.
I expect it to be a while, but i do think it's achievable.
The last gym i was at had no squat rack...and smith squats are nowhere near what i'm feeling now, being able to free squat.
So now it's posted in black and white...and in my gym log....i gotta go do it!

SteveEU
12-05-2005, 01:16 PM
Monday 5th Dec 05.

Push.
Chest, Delt, Tri.

DB Bench.
32.5kgx6 6.
35kgx5 3.

DB Inc Bench.
32.5kgx5.
30kgx6 6 6.

Arnies.
20kgx6 5 4.
17.5kgx6 6.

Lateral Raise.
15kgx6 6.
12.5kgx6 6.

Skullcrusher + Press, Decline bench and Tribar.
30kgx10+11. 6+7. 5+7.

Today i felt quite strong, and, considering...had a good workout.
Someone had racked up the DB's wrong...32.5kg swapped with 35kg.
So picked up the 32.5's, thinking they're 35kg, and ripped out two full sets...
"Damn...i just noticed...I thought that was easy!"
So, anyway...got the 35's off the rack and did a couple of sets, i'm sure i could have done more with em if i did them first!..oh well..."Check next time!!"

SteveEU
12-07-2005, 01:32 PM
Wednesday 7th Dec 05.

Pull.
Back, Delts, Bi's.

+10kg Pullups 10w 8c 6w 6c.
*w=wide c=closed.

Cleans.
55kgx5 5.
57.5kgx3 3.

Deadlift.
110kgx5.
115kgx4 1.

Cable Row.
80kgx8 8 8 7.

Bentover Lateral Raise.
10kgx8 8 8 8.

Preacher Curls EZ Bar.
30kgx6 5.
25kgx6 3.

Satisfactory workout...Went up on cleans and deads.
Tried a wider grip for my cable rows...may go back to T-bar rows for a while.
Lookin forward to fridays squats!

-TIM-
12-07-2005, 01:39 PM
You have to pay to use the scale? That sucks. I'm lost with the weight conversion from kg to lbs, but your exercise selection looks great.

SteveEU
12-07-2005, 01:47 PM
Yeah sorry about the kilo's...I realise most of you are our 'cousins over the pond'...Perhaps that's why i get no responce to my journal, tho it's early days.
I should post a link to kilos/pounds conversion!
Thanx for the comment on my routine Tim...appreciated.

SteveEU
12-09-2005, 01:33 PM
Friday 9th Dec 05.

Legs.

Front Oly ATF Squats.
60kgx5 4 4.
50kgx5 5 5 5.
Attempted one rep@60 65 70kg...Failed to get up off the floor on 70kg.
Next time i'll do a couple of sets@50kg, then do the one rep max to see if i can get the 70kg. The two sets previous prob took too much out of my legs to look for a max.

DB Lunge.
15kgx12 steps, four sets....17.5kg next time.

SLDL.
60kgx6.
70kgx8 8 8.

Seated Calf Raise.
60kgx18 14 14 14.

Good workout. Though i didn't get as high an ATF Squat as i'd have liked...I kept good form throughout the whole sets.
My goal is a way off yet, but i feel focused on achieving it.

SteveEU
12-12-2005, 02:01 PM
Monday 12th Dec 2005.

Push.
Chest, Delts, Tri's.

BB Bench Press.
40kgx8.
60kgx6 5 5 4.

BB Inc Bench Press.
50kgx6 6 6 6.

Seated Overhead Press....behind head.
20kgx10.
30kgx2.
25kgx8 5 4.

Lateral Raise.
15kgx6 6.
12.5kgx6 6 6.

Skull Crushers + Press...EZ Bar.
30kgx6+15, 5+11, 4+8.

Rope Pushdowns.
'8'x9 8 8 8.

Changed things around a bit today. Been doing the same push routine for a month or so.
This is the first time i've been able to bench press without a smith machine. My old gym had DB's and BB's...but no bench with supports...so everyone had to use the smith.
Joining a proper gym is so cool.

SteveEU
12-14-2005, 12:38 PM
Wednesday 14th Dec 2005.

Pull.
Back, Delts, Bi's.

+10kg Pull-ups.
10w 10c 7w 7c.

Cleans.
50kgx6 6.
55kgx5 5.
57.5kgx1.
60kgx1...PR!

Deadlift.
110kgx5.
115kgx3 3.

Cable Row.
85kgx8 8 7 7.

Bent-over Lateral Raises.
10kgx8 8 8 8. Go up next time.

Preacher Curls EZ Bar.
30kgx6 5 3.
25kgx5.

Damn that was hard today!
I was so tired. Kept waking up last nite and today it was Beths (My five year old daughter) Nativity play. Got back from the school and could have slept for days...The first few exercises were real hard, but began to wake up thru the final sets of cleans...Dunno how i managed a Personal best!
I conceded to the 20pence weigh scales...94.4kg.
I'm not really bothered by the weight, guys at the gym say i'm bigger and the mirror reciprocates, so i'm happy.


Question....When doing cable rows...the last set i let my arms and lats stretch right forward before the pull in and felt it hit my lats more. Is this the way to do them? I know i should keep my back straight and still, and with these exercises i think of pulling thru the elbows to isolate the lats. But stretching forward more...which rounds the back a little felt better...any thoughts on this?

I'll go up next time for rear delts...I can get a pause at the top now and i'm knocking reps for eight quite easily. My shoulders have never felt so fatigued over the last month...cool!

Roll on Fridays Squats!

SteveEU
12-16-2005, 06:24 PM
Friday 16th Dec 2005.

Legs.

Front ATF Oly Squats.
50kgx6.
60kgx5.
65kgx1.
70kgx1. PR.
75kg.....couldn't get up.
60kgx4 4.

DB Lungex17.5kg.
12 Steps for four sets...will go up to 20kg next time.

SLDL.
80kgx6 6 6 4.

Seated Calf Raise.
60kgx18 18 18 16.

It was the firms christmas do tonite, so i'm late in posting.
My legs are real tired now, especially my calfs...The seated calf raise machine is so good at isolating the muscles. I much prefer it to the standing type. The squats didn't go too badly either. I was sure i'd get the 75kg up after the 70...which felt hard but not all i had. Still...A PR for ATF...and i mean floor! Oh well, my 100kg gets closer all the time.

-TIM-
12-16-2005, 06:47 PM
Front ATF Oly Squats.
50kgx6.
60kgx5.
65kgx1.
70kgx1. PR.
75kg.....couldn't get up.
60kgx4 4.Er, that sucks. Nice job on the PR though :thumbup:

SteveEU
12-19-2005, 01:40 PM
Monday 19th Dec 2005.

Push.
Chest, Delts, Tris.

BB Bench Press.
60kgx6 6 6 6.

DB Inc Bench Press.
32.5kgx4.
30kgx6 6 5.

DB Upright Press.
20kgx5 4.
17.5kgx5 5.

Lateral Raise.
15kgx6 6.
12.5kgx6 6 6.

Skullcrusher + Press...Tribar.
30kgx7+10, 4+6.
25kgx6+9, 7+11.

Dunno wether it's me, but Shoulder press is harder than Arnies? Anyhow, i'll keep at them, as i've been doing Arnies for a while and needed a change.
Not looking forward to the gym closure over crimbo...gets my routine messed up, but the rest is probably a good thing.
Gotta try and remember to keep the bar lower on my bench's. The owner of the gym (Retired Powerlifter) spotted me today and reckons i let the bar down a little too far up my chest. The thickest part of the chest is slightly lower and i may be using a bit of shoulders in the exercise the way i'm doing them now....think nipples!

SteveEU
12-21-2005, 01:57 PM
Wednesday 21st Dec 2005.

Pull.
Back, Delts, Bi's.

+10kg Pull-ups.
10w, 10c, 6w, 6c.

Cleans.
50kgx5.
60kgx1.
50kgx6.

BB Shrugs.
100kgx8.
110kgx8.
130kgx5.

Deadlift.
110kgx5 5 3.

Cable Row.
85kgx8.
90kgx5 5 5.

Preacher Curls...EZ Bar.
30kgx6 5 4 4.

Phew! Blitzed!
Added some shrugs today, so i kept the cleans down in sets. Really felt the cleans hitting the quads. Probably why i think i felt weak with the Deads.

SteveEU
01-04-2006, 03:48 PM
Well here we are, 2006, and a happy new year all.
1st session, I gotta start with squats! But i'll ease back in so i don't injure myself!..lol.
So...

Wednesday 4th Jan 2006.
Legs.

Front ATF Oly squats.
50kgx6.
60kgx3 4.
50kgx5 5.

DB Lunge 12 steps.
17.5kgx3 sets.

SLDL.
80kgx6 6 6.

Seated calf raise.
60kgx20 20 20.

Legs are well and truely fatigued. I was getting cramped quads for a while.
Also noticed the back of my left hand was covered in tiny blood dots under the skin? Dunno how that happened! The right is a little affected too, but doesn't hurt or give any undue feeling at all....just red?
Felt good after the session tho...get back into the routine again.

SteveEU
01-09-2006, 01:00 PM
Monday 9th Jan 2006.

Push.
Chest, Delts, Tri's.

BB Bench Press.
60kgx6 6 6 4.

BB Inc Bench Press.
50kgx6.
40kgx6 6 6.

DB Seated Overhead Press.
20kgx4.
17.5kgx6 5 4.

Lateral Raise.
20kgx4
17.5kgx6 6 6.

Skulls+Press.
30kgx9+8 6+6 5+5.

At last the hols are over, and i can get back to a regular routine again. I get really lazy during breaks!
Couldn't train Friday, we went to the theatre...so its been near on three weeks since my last 'Push' day. Far too long, and it showed.
Only now, that my legs have recovered from wednesdays session!
Pretty sure i'm gonna feel tonites session tomorrow!

SteveEU
01-12-2006, 12:54 PM
Wednesday 11th Jan 2006.

Pull.
Back, Rear Delts, Bi's.

+10kg Pull-ups.
10w 8c 6w 6c.

Cleans.
50kgx5.
55kgx5.
60kgx2.

Deadlift.
100kgx5.
110kgx4.
120kgx1...PR.

Cable Row.
90kgx6 6 6 6.

Bentover Lateral Raises.
12.5kgx6 6 6 6.

Seated Preacher EZ Curls.
30kgX6 4.
25kgx6 5.
20kgx5.

The board was down yesterday, so the post is a day late. Today, I ache...my traps and lats are real sore! Nice.
Legs tomorrow.

SteveEU
01-13-2006, 02:12 PM
Friday 13th Jan 2006.

Legs.

Front Oly Squats ATF.
50kgx6.
60kgx4 4.
50kgx6 6.

DB Lungex12 Steps.
17.5kgx4 Sets.

Seated Calf Raise.
60kgx20 20 20 20.

I didn't SLDL today. My hams were still sore from wednesdays Deads and Cleans. I may move the cleans to leg day and swap push/pull days for 4 days break between back and legs.

deeder
01-13-2006, 03:10 PM
Don't know much about olympic lifts... When you were saying above that you couldn't get the weight up for the squat... do you have to pick it up from the ground to squat it?

Also, I think you could have done the SLDL's anyway... If I'm still sore from a previous workout (which is very rare as I only hit each group once a week) I just go lighter with higher reps to get the blood flowing.

You seem to be progressing pretty well! Keep it up!


NOTE: For any people reading this who don't get the conversion between kilos and pounds... Simply multiply by 2.2! If you have a 5kg DB you have an 11lb dumbell ;)

SteveEU
01-14-2006, 06:55 PM
Deeder...When i said i couldn't get the weight up, I meant that when i dropped down into the hole, I couldn't get back up. I use a squat rack to stand under and step back...not off the floor. Also doing front squats stops me from doing good mornings to get the bar moving back up and i have to rely purely on legs to lift the weight...helps my squat form.

Yeah poss i could have SLDL but it was only two days between cleans and deads, and i'm just getting back to the routine after the hols. They really mess it up and i was sore more than usual due to the inactivity.
Cheers for looking in and posting, I think there might be an echo in here! lol!

SteveEU
01-17-2006, 01:15 PM
Tuesday 17th Jan 2006.

Push.
Chest, Delts, Tri's.

BB Bench Press.
60kgx6 6 6 6.

Inc BB Bench Press.
50kgx6.
45kgx6 6 6.

DB Seated Overhead Press.
20kgx5.
17.5kgx5 5 4.

Lateral raises.
15kgx6.
12.5kgx6 6 6.

Seated Tribar Triceps Ext.
10kgx8.
15kgx5 5.
10kgx5 5.

Couldn't train yesterday...fixing my car.
Felt weak today....Probably the late nites trying to fix our forum....Bloody php and sql, sick of em. Sorted now tho.

SteveEU
01-18-2006, 02:31 PM
Wednesday 18th Jan 2006.

Pull.
Back, Delts, Bi's.

+10kg Pull ups.
10w 9c 5w 5c.

Deadlift.
100kgx5.
110kgx4.
115kgx3.
120kgx1.

Cable Row.
90kgx6 6 6 6.

Bent Over Lateral Raises.
12.5kgx6 6 6 6. Go-up.

Seated EZ Preacher Curls.
30kgx5 4.
25kgx4 4.

Didn't do Cleans...will do them Friday on my Leg day to see how i feel after.
Cleans hit my legs as well as Traps...will see how my Traps feel Friday doing just Deads today.
I may include Cleans into Squats...I don't ATF Front Squat much more than i can clean...so i can finish just on Squats. I reckon my Legs will get blasted!

SteveEU
01-21-2006, 03:55 PM
Saturday 21st Jan 2006.

Legs.

Clean+F ATF Squats
50kgx1-5 Four Sets.

F ATF Squats.
60kgx3 2.
50kgx5 5 5 5.

DB Lunge.
17.5kgx12 Steps-Four Sets.

SLDL.
80kgx6 6 6 6.

Seated Calf Raise.
60kgx20-Four Sets.

Saturday was tough.
Gotta think about changing the routine so i can get my bike built.

SteveEU
01-25-2006, 12:10 PM
Tuesday 24th Jan 2006.

Pull.
Back, Delts, Bi's.

+10kg Pullups.
8w 8n 6w 5n.
Free pullups.
7w 6n.

Cleans.
50kgx5.
60kgx5..partial lifts.
55kgx4.

Deadlift.
100kgx5
110kgx3 3.

Cable Row.
90kgx6 6 6 6.

Bentover Lateral Raises.
15kgx6 6 6 6.

Seated EZ Preacher Curls.
30kgx6 3.
25kgx5.
20kgx5.

Really hard session. Late nite before, and it showed...tho the Olyimpic bars at our gym weigh different to each other. Only 2.5kg difference and i'm probably making excuses for a poor session.

SteveEU
01-27-2006, 04:16 PM
Friday 27th Jan 2006.

Legs.

Front ATF Squats.
50kgx6 6 6.
60kgx4.

Back Squat.
50kgx5 5 5.
60kgx5 5.

SLDL.
80kgx6 6 6 6.

Seated Calf Raise.
60kgx20 for four sets.

First time doing Back Squats for ages it seems. Really felt good with the reps, can go heavier next time. I can feel the effort higher up the leg than a Front Squat and felt my form has improved doing F Squats.
I still tend to 'Good Morning' in the later reps but it's feeling better than before.

SteveEU
01-28-2006, 01:56 PM
Saturday 28th Jan 2006.

Push.
Chest, Delts.

BB Benchpress.
60kgx6 6.
65kgx5 5.

DB Inc Benchpress.
30kgx6 6.
32.5kgx5.
30kgx6.

BB Overhead Press.
20kgx6.
25kgx5 4.
20kgx5 5.

Lateral Raise.
12.5kgx6 6 6.

Drumming tomorrow...Hope the shoulders don't get too fatigued.

SteveEU
02-01-2006, 12:23 PM
Tuesday 31st Jan 2006.

Legs.

Front Oly ATF Squats.
50kgx6 6 6.

Back Squats.
50kgx6.
70kgx5 5 3.
60kgx5.
50kgx8.

SLDL.
80kgx7 7 7 7.

Seated Calf Raise.
60kgx20 20 20.