Evening all!

Going to get the jorunal going again and get my head down with the training again after pissing around for a while. Started a simple upper/lower split again a couple of weeks ago as it seems to work well for me.

Incline DB Bench
5x30KG
5x30KG
5x30KG

Incline Machine Chest Press (Everything else was busy!!)
5x57.5KG
5x57.5KG
5x50KG

Seated Row
5x65KG
5x65KG
5x65KG

Machine Lat Pulldown (Gay machine, gym was stupidly busy)
5x80KG
5x72.5KG
5x72.5KG

Military Press
5x45KG
5x45KG
4x45KG

Good to see you back at it Wardie. Have you sorted that hip/back issue?

Richard wrote:Good to see you back at it Wardie. Have you sorted that hip/back issue?

It's not been as bad, until I did some heavy (for me)overhead pressing the other day and it was a bit iffy, oh dear!

28/10/09
Lower

Cross Trainer
10 minutes - Increasing level every minute

Seated Leg Press
10x117.5KG
10x117.5KG
10x117.5KG

Deadlift
5x55KG
5x55KG
5x55KG
5x55KG

Ab Work
Crunches

Cross Trainer
5 minutes, Increasing level every minute (starting at level 5)

30/10/09
Upper B

Decline Bench Press
10x50KG
10x50KG
10x55KG

Flat DB Flyes
10x15KG
10x15KG
10x15KG

One Arm Cable Lateral Raises
15x7.5KG
10x10KG
8x10KG

A1 - Preacher Curl: 10x27.5KG, 8x27.5KG, 6x27.5KG
A2 - Zottman Curl: 8x7.5KG, 7x7.5KG, 6x7.5KG

Seated Tricep Extention
15x35KG
15x35KG
14x35KG

02/11/09
Upper A

Incline DB Bench
5x30KG
5x30KG
5x30KG

Bench Press
5x70KG
5x60KG
5x60KG

Hammer Grip Chins
6xBody
6xBody
6xBody

Seated Row
6x50KG
6x50KG
6x50KG

Seated Machine Shoulder Press
5x40KG
5x40KG
5x40KG

Not a bad workout all things considering, was suprised I still got the 30s up as I was knackered, and it only got worse as the workout went out. Funnily enough i've woke up with a pretty sore throat and funny nose.

Well, that sore throat turned into something major and I couldn't swallow without horrific throat and ear pain.

I didn't eat anything really until Sunday night and even yesterday it was still hard to eat certain things.

I'm going to start again on Friday. I'm gutted as I started to get back into the swing of things and the training was going well, typical.

Wardie wrote:30/10/09
Upper B

Decline Bench Press
10x50KG
10x50KG
10x55KG

Wardie wrote:02/11/09
Upper A

Incline DB Bench
5x30KG
5x30KG
5x30KG

Is that right? You can do 20kg more per DB for an extra 5 reps on the decline compared to an incline?

I think that's a BB bench

lol so it is. My bad.

Certainly is BB, that would be a little odd.

I lost quite a bit of strength on my BB benching (partly because I stopped doing it).

Either way i'm just looking forward to getting back into it properly on Friday. I think i'm just going to continue with the Upper/Lower but maybe shuffle it around a little.

good going wardie

Still on track for starting back on friday or still pretty ill? What about the back, hows it feeling?

16/11/09
Upper A

Incline DB Bench
6x25KG
6x25KG
6x25KG

Flat DB Bench
6x25KG
6x25KG
6x25KG

Hammer Grip Chins
6xBody
6xBody
5xBody
4xBody
4xBody
4xBody

Military Press
6x35KG
6x35KG
6x35KG

Didn't start again on Friday so this was the first session after being ill.

Wasn't too bad but kept the weight down, my chins have really gone downhill so i'm going to focus on them. I used to do weighted chins with up to 20KG so i'm looking to really work on these.

19/11/09
Lower

Squat
8x40KG
8x40KG
8x40KG

Deadlift
8x40KG
6x50KG
6x50KG
6x50KG

Leg Curl
10x30KG
10x35KG
10x40KG

Cross Trainer
2.5 minutes Level 25 (Highest)
2.5 minutes Level 15

Just easing back into the leg stuff as they've not really been trained and i'm massively weak. Plus you all know the back issue history.

The cross trainer stuff at the end was just for fun, it was like trying to run through a swimming pool of double cream.

19/11/09
Upper B

Decline Bench Press
10x45KG
8x60KG
8x60KG
8x60KG
8x45KG

Flat DB Flyes
10x15KG
10x15KG
10x15KG

Standing DB Lateral Raises
12x7.5KG
12x7.5KG
8x7.5KG

Close Grip EZ Curls
15x22.5KG
10x22.5KG
7x22.5KG
8x22.5KG

Smith CGBP
15x45KG
8x45KG
7x45KG
7x45KG

Had to do this workout a day early as i'm away seeing Kasabian tomorrow.

Was quite a good workout but towards the end my energy was very low. The 15 reps really killed me and after a 15 rep set my strength/energy was very low for the next, probably because i've not gone that high for a while.

That's my excuse for my shocking CGBP anyways, and I suppose the decline benching will of hit my triceps quite hard. Either way my triceps are lacking and i'm going to stick with the CGBP for a while, but i'll probably lower the reps.

Either way, chin up and i'll keep pushing

Enjoy the concert!

Cheers

I can hardly straighten my legs when i'm walking because of how sore ym hamstrings are!

Wardie wrote:Cheers

I can hardly straighten my legs when i'm walking because of how sore ym hamstrings are!

LOL

your bouncing will be timid at the concert then!

24/11/09
Upper A

Incline DB Bench
6x35KG
5x35KG
5x35KG

Cable Flyes
5x35KG
5x30KG
5x30KG

Hammer Grip Chins
6xBody
6xBody
6xBody
5xBody
5xBody

Seated DB Shoulder Press
6x20KG
6x20KG
6x20KG
6x20KG

Better workout today, 35s in a few weeks

Good work Wardie, pressing coming along nicely it seems.

25/11/09
Lower

Leg Press
10x100KG
10x100KG
10x130KG
10x130KG
10x130KG
10x130KG
10x130KG
10x130KG

Ab work
Weighted Crunches

Cross Trainer
5 minutes on some ridiculously difficult setting

Well, this went very wrong.

Tuesday night I decide whilst watching TV to do a bit of stretching as my flexibility is awful and probably the cause of most my back issues.

I stretched my hamstrings for a few minutes, nothing too intense. Then the next day, I actually had what felt like DOMS but from stretching. I knew there was no way I was going to try squat, and even on the leg press when I got in position it felt like my hamstrings were being stretched and like I was going to get cramp.