Starting a new routine and a joined the gym to go with it, so I thought I would post journal as it goes.
This was a good week and bad week, good being the cardio side and bad being being the weights side.
Tuesday - was meant to be the push day, but the ones I needed was used, so I did a bit of cardio and finished off with the HIIT on the treadmill, I did better than than I thought was running at 10mph, 30 secs on and 30 secs off for 10 minutes, halfway through it killed me.
Wednesday - rest day.
Thursday - I thought I try the push day again, but again a bit busy, could have the pull day though, but I wanted to see if a push day was better on a Friday night. So I did the circuit and by the 3rd set arms was killing, and never got around to the dumbell swing, as I wasn't sure exactly what to do, mate is with me tomorrow so I will watch him. Stupidly I attempted the HIIT treadmill, only did 5 mins, as legs never really recovered from Tuesday, as maybe because I didn't stretch (I know stupid).
Friday - finally did the weights, I was the only one there lol, well it was 20:40 when I went in. Anyway since I was 8 sets of 3 reps and adding weight to each one, I thought I would start at 5kg and go up from there in 5's. This is how it went:
Shoulder Press - max was 30kg (set 6) as I struggled on the 3rd rep, I did the last 2 sets but only managed 1 rep.
Incline Bench - max was 35kg (set 7) , same as above.
Bench Press - max was 35KG (set 7), only did 1 rep, I had no spotter.
I did better than I thought in terms of the maximum of weight I could get to, so at least now I now what to aim for and get past that stage.
Tomorrow is leg day, I know I will able to use the squat rack as it's dead on weekend, there was only me and mate there last week.
Now I have a plan on what to do certain days:
Monday - Circuit
Tuesday - Pull Day/HIIT treadmill
Wednesday - Rest
Thursday - Circuit
Friday - Push Day/HIIT treadmill
Saturday - Rest Day
Sunday - Leg Day
Craig's Journal
Moderators: Boss Man, cassiegose
Re: Craig's Journal
Today was leg day, first attempt on squats.
Fist up was front squat did a few sets and reps with just the barbell to get the technique, once that was done, I started at 5kg for 10 reps
Set 2 10kg 8 reps
Set 3 15kg 8reps
Set 4 20kg 6 reps
Set 5 20kg 5 reps
Set 6 20kg 5 reps
Set 6 20kg 5 reps
Set 6 20kg 5 reps
Next was back squat, the sets and reps were just the barbell only, didn't add weight.
Then onto leg press, I started low as I wasn't sure where to start:
Set 1 30kg 3 reps
Set 2 40kg 3 reps
Set 3 50kg 3 reps
Set 4 60kg 3 reps
Set 5 70kg 3 reps
Set 6 80kg 3 reps
Set 7 90kg 3 reps
Set 8 100kg 3 reps
Had no problems with set 8, next week start at 60kg
Calf raise:
Set 1 25kg 3 reps
Set 2 30kg 3 reps
Set 3 35kg 3 reps
Set 4 40kg 3 reps
Set 5 45kg 3 reps
Set 6 50kg 3 reps
Set 7 55kg 3 reps
Set 8 60kg 3 reps
Next week will start at 35kg.
Fist up was front squat did a few sets and reps with just the barbell to get the technique, once that was done, I started at 5kg for 10 reps
Set 2 10kg 8 reps
Set 3 15kg 8reps
Set 4 20kg 6 reps
Set 5 20kg 5 reps
Set 6 20kg 5 reps
Set 6 20kg 5 reps
Set 6 20kg 5 reps
Next was back squat, the sets and reps were just the barbell only, didn't add weight.
Then onto leg press, I started low as I wasn't sure where to start:
Set 1 30kg 3 reps
Set 2 40kg 3 reps
Set 3 50kg 3 reps
Set 4 60kg 3 reps
Set 5 70kg 3 reps
Set 6 80kg 3 reps
Set 7 90kg 3 reps
Set 8 100kg 3 reps
Had no problems with set 8, next week start at 60kg
Calf raise:
Set 1 25kg 3 reps
Set 2 30kg 3 reps
Set 3 35kg 3 reps
Set 4 40kg 3 reps
Set 5 45kg 3 reps
Set 6 50kg 3 reps
Set 7 55kg 3 reps
Set 8 60kg 3 reps
Next week will start at 35kg.
Re: Craig's Journal
He hasn't given me deadlifts yet as part of the routine, will see how this goes first and may introduce it in the next few weeks/months.Lesplease wrote:Do you do deadlifts at all? It will hit more major muscles than the calf raises alone (: Calves should get plenty of work on the squats/lunges/deads too!
Re: Craig's Journal
6th December was circuit:
20 seconds arm bike
10 Medicine ball
10 Press ups
10 Dumbbell swings
Repeat 6 times
When it came to press ups, I was let down from set 4 onwards, couldn't manage the 10 reps.
7th December - Pull day
Pull ups , goal was 4 sets of 10 reps, only managed 9, 7, 4, 2 - not good at all.
Upright Rows - 4 sets of 8 reps, did each set with 10KG using the dumbells as the EZ bar was was in use, will do a higher next week
Lat Pull down - goal was 4 sets of 10 reps
Set 1 - 40x10
Set 2 - 45x10
Set 3 - 50x9
Set 4 - 55x8
Will try again next week to see if I can complete set 3 and 4.
9th December was circuit, same as 7th December, this time managed to complete the circuit with full reps for press ups.
10th December - Push day: (Goal) Actual, if no.
Smith Machine Shoulder Press:
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x1
Set 8 - 37.5x3 35x2
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x2
Set 8 - 37.5x3 0
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x1
Set 8 - 37.5x3 35x1
Didn't up the weight on set 8 if I couldn't complete set 7.
Dumbell Flys - failure, wasn't sure what weight to use so did it at 10kg and did 12 reps.
Dips - failure, managed 14 reps.
20 seconds arm bike
10 Medicine ball
10 Press ups
10 Dumbbell swings
Repeat 6 times
When it came to press ups, I was let down from set 4 onwards, couldn't manage the 10 reps.
7th December - Pull day
Pull ups , goal was 4 sets of 10 reps, only managed 9, 7, 4, 2 - not good at all.
Upright Rows - 4 sets of 8 reps, did each set with 10KG using the dumbells as the EZ bar was was in use, will do a higher next week
Lat Pull down - goal was 4 sets of 10 reps
Set 1 - 40x10
Set 2 - 45x10
Set 3 - 50x9
Set 4 - 55x8
Will try again next week to see if I can complete set 3 and 4.
9th December was circuit, same as 7th December, this time managed to complete the circuit with full reps for press ups.
10th December - Push day: (Goal) Actual, if no.
Smith Machine Shoulder Press:
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x1
Set 8 - 37.5x3 35x2
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x2
Set 8 - 37.5x3 0
Set 1 - 5kgx3
Set 2 - 10x3
Set 3 - 15x3
Set 4 - 20x3
Set 5 - 25x3
Set 6 -30x3
Set 7 - 35x3 35x1
Set 8 - 37.5x3 35x1
Didn't up the weight on set 8 if I couldn't complete set 7.
Dumbell Flys - failure, wasn't sure what weight to use so did it at 10kg and did 12 reps.
Dips - failure, managed 14 reps.
Re: Craig's Journal
May I ask what the purpose of 8 sets are ? In regards to the pull ups, if you want to do complete 4 x 10, you might want to utilize the assist machine, to increase your rep range.
Re: Craig's Journal
I ain't sure, but it's the routine I have been given.Bonnie wrote:May I ask what the purpose of 8 sets are ? In regards to the pull ups, if you want to do complete 4 x 10, you might want to utilize the assist machine, to increase your rep range.
For the pull ups, what is an assist machine?
Re: Craig's Journal
If your gym has one, or you can use bands, not entirely sure how.The assist machine will have a platform for your knee's or feet, with various grip bars up top & a weight stack to the side. The idea is to counter balance the weight, that you are unable to lift yourself.I do own pull ups & chin ups as well, BUT reps are to low for the range I'm trying to hit.
Re: Craig's Journal
The gym doesn't have one, I think I may have done it wrong on Tuesday, I was doing chin ups and not pull ups (wide grip), only now know the difference, that's why it was easier on the fist set.Bonnie wrote:If your gym has one, or you can use bands, not entirely sure how.The assist machine will have a platform for your knee's or feet, with various grip bars up top & a weight stack to the side. The idea is to counter balance the weight, that you are unable to lift yourself.I do own pull ups & chin ups as well, BUT reps are to low for the range I'm trying to hit.
Re: Craig's Journal
Chin ups r narrower & your palms are towards your face.Pull ups can be narrow or wide, palms facing away from your face.
Re: Craig's Journal
I remember when I first tried this a about 3 years ago, I only managed one.Bonnie wrote:Chin ups r narrower & your palms are towards your face.Pull ups can be narrow or wide, palms facing away from your face.