Joined the gym - updated with a couple of pics

24

Comments

  • ShortyShorty Manchester, UK Icrontian
    edited January 2009
    Routine changed again. Going well. Refocussing for the new year, going to amp up the visits from 3 to 4 a week. Got lots to achieve in the coming months. Might even post a snap if I feel brave enough! :)
  • ShortyShorty Manchester, UK Icrontian
    edited February 2009
    Up we go...

    Bench press - 121lbs - 5 x 5
    Hang clean and jerk - 78bs - 5 x 6
    Deadlift - 145lbs - 5 x 5
    Chinups - body weight - 5 x 5 supersetted with side raise 5 x 8

    My trainer left the gym and my new trainer dragged me back down a bit. Fortunately my old trainer is back and has me refocussing. Moving to power compound exercises to get me back to where I was :)
  • ThraxThrax 🐌 Austin, TX Icrontian
    edited February 2009
    Woot! Keep goin'! :D
  • KhaosKhaos New Hampshire
    edited February 2009
    Shorty wrote:
    Moving to power compound exercises to get me back to where I was :)
    Excellent! Your rep/set counts look very reasonable. Power compounds are the most important. To build strength and mass, the ticket is high intensity compounds with lots and lots of food and rest. Great work, Dan.

    What is your body weight now?
  • ShortyShorty Manchester, UK Icrontian
    edited April 2009
    Khaos,

    I should really weigh myself. It's 56kg/123lbs ;D (remember I am 5ft 2in tall!).

    Last night I managed:

    Squat - 5x 60kg/132lb // 65kg/143lbs // 70kg/154lbs // 70kg/154lbs // 65kg/143lbs (that's a serious personal best of 5 sets at all above body weight)

    Clean and press (from the floor) - 5x42.5kg/93lbs (5 sets)

    Seated shoulder press (20kg dumb bell per arm) - 5 x 40kg/88lbs (5 sets)

    Preacher Curl (barbell) - 5 x 24kg/52lbs // 24kg/52lbs // 24kg/52lbs // 19kg/41lbs // 19kg/41lbs

    Flat bench - 5 x 55kg/121lbs (5 sets)

    Dips - 5 sets body weight + 8kg/17lbs weight

    Deadlift - 5 x 65kg/143lbs (5 sets)

    Decline crunch - 7 x 7 x 7 (different angles) - 4 sets

    Prone rolls - 5 x 20kb/44lbs (5 sets)

    French Press - 5 x 24kg/52lbs (5 sets)

    I ache all over today.
  • pseudonympseudonym Michigan Icrontian
    edited April 2009
    Crap, Shorty is going to beat me up next time he visits!

    Nice work buddy, I need to get my routine going.
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Lets see where I am right now.

    On a power cycle at the moment. 1-3 reps max. All at my close to my 1rep max. This cycle finishes in about 3 weeks...

    So Monday was:

    Close grip bench press (triceps targetting) - 5 sets of 3@132lbs + 2 x sets of 1@143lbs

    Swing curls - 5 sets of 3@lbskgs + 2 x sets of 2@110lbs

    Chinups - 5 x 5 @ body weight + 13.5lbs weight. These really suck as I have to let go of the bar and catch myself on the negative.

    3 sets of:
    10reps@60lbs French press + 5reps@60lbs californian rolls + 5reps@60lbs press (supersetted as one set)
  • primesuspectprimesuspect Beepin n' Boopin Detroit, MI Icrontian
    edited July 2009
    French press and california rolls mean entirely different things to me ;D
  • GHoosdumGHoosdum Icrontian
    edited July 2009
    I couldn't help but think in terms of food there either.

    What are these when they're exercises?
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    French Press

    A california roll is a combo. Perform a french press, move the bar down your chest and up into a close grip chest press. Repeat until you feel really sick.
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Todays workout (yay for morning workout, working locally so can have a 6am start):

    10 x minutes rowing (5 minutes warmup and then at max output for 5 minutes).

    Flat bench press - 3x5@122lbs, 2x3@132lbs, 2x2@143lbs

    Sternum pullups body weight 132lbs + 9lbs additional weight - 5x5

    Dumbell chest press - 52lb per dumbell - 3x5, 57lb per dumbell - 2x3, 35lb per dumbell - 2x15

    Bent over one arm row - 52lb per dumbell - 3x5, 57lb per dumbell - 2x3, 35lb per dumbell - 2x15

    Push press barbell - 5x5@77lbs

    Plyometric press-up - 3x10

    Reverse crunch - 3x10

    I was BOLLOXED afterwards but damn it was a good workout!
  • NomadNomad A Small Piece of Hell Icrontian
    edited July 2009
    Americans call a 'French Press' a skull crusher. Typically it's done with an EZ-bar.
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Nomad wrote:
    Americans call a 'French Press' a skull crusher. Typically it's done with an EZ-bar.

    That is the bar I do the exercise with. It's effective.

    Legs and shoulders tonight. That means I am going to be hobbling tomorrow then... ;D
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Friday night:

    Back Squats - 5x5@154lbs, 2x3@165lbs
    Clean and press - 5x3@110lbs, 2x2@121lbs
    Rope Pulls - 3x20@44lbs
    Plate raise - 3x20@44lbs
    and crunches and pressups etc...

    This morning:

    Close grip bench press (tricep target): 2x5@110lbs, 2x3@121lbs, 2x2@144lbs, 2x1@154lbs

    Swing curls - 4x3@110lbs + 3x2@121lbs

    Chinups - 5x5@ body weight + 13.5lbs weight.

    3 sets of:

    10@60lbs French press + 5@60lbs californian rolls + 5@60lbs press (supersetted as one set).

    All I can say is OUCH.
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Been slacking in updating this and just had to have 5 days off due to a shoulder injury (strained my traps). But.. Back tomorrow :)
  • lordbeanlordbean Ontario, Canada
    edited July 2009
    I feel a bit embarassed thumbing through this thread. At 5'2" you weigh more than I do, and I'm 5'11.7". I'm slowly adding some mass with my at-home dumbell workouts, but my routine obviously isn't diverse enough - I don't even know what half the exercises you list are.
  • ThraxThrax 🐌 Austin, TX Icrontian
    edited July 2009
    1) Go to the gym.
    2) Go to the gym.
    3) Go to the gym.
    4) Go to the gym.
    5) Go to the gym.
    6) ???
    7) Go to the gym.
  • ardichokeardichoke Icrontian
    edited July 2009
    You forgot step 0 Thrax... Whey protein shakes.
  • lordbeanlordbean Ontario, Canada
    edited July 2009
    I use whey protein shakes already.

    Unfortunately I don't have a gym nearby and I don't have a car. Bad combination of circumstances.
  • ardichokeardichoke Icrontian
    edited July 2009
  • ThraxThrax 🐌 Austin, TX Icrontian
    edited July 2009
    ^ Waste of time. Will not build significant muscle mass.
  • ardichokeardichoke Icrontian
    edited July 2009
    <- Do not listen to.
  • ShortyShorty Manchester, UK Icrontian
    edited July 2009
    Get a training programme, get a nutriution programme and STICK TO IT.
  • lordbeanlordbean Ontario, Canada
    edited July 2009
    A good training program that I can do at home is essentially what I'm looking for. Refer to the thread I posted yesterday in this forum.
  • ShortyShorty Manchester, UK Icrontian
    edited August 2009
    Hit a bump on the road. I have trapped a nerve in my neck from lifting an awkward shaped box full of cymbals out of my car and it's awkward shaped boot (trunk as you yanks call it).

    I am having some physio for it but cannot train for a solid 14 days. Absolute nightmare.

    No training, no drumming, no lifting on my right side... damn it :(
  • ShortyShorty Manchester, UK Icrontian
    edited August 2009
    Have recovered from my injury through deep tissue massage and rest.

    Here is what I tackled yesterday. I am off power/strength and back to hypertrophy. This time I am on german volume training for 6 weeks.

    Preacher curls - 5x10@60lbs, 3x10@48lbs, 2x10@37lbs
    Dips (body weight@130lbs) - 10x10

    Couple of others than I cannot remember and will edit this post when I find my workout sheet.

    GVT hurts like hell and I need to eat the right food... like a horse!
  • ThraxThrax 🐌 Austin, TX Icrontian
    edited August 2009
    10x10 BW dips would slay me sideways.
  • ShortyShorty Manchester, UK Icrontian
    edited August 2009
    Trust me, it was tough but I got all ten sets. So have to do the next round with a 4kg/8.8lb weight as additional load.

    The curls and dips are supersetted with a 2min rest.
  • ShortyShorty Manchester, UK Icrontian
    edited August 2009
    I am actually delirious right now in recovery from todays body battering:

    Bench press - 6x10@88lbs, 4x10@77lbs
    Single arm rolls (working both arms per set) - 10x10@39lbs (per dumbell)
    Chinups - 10x10@body weight (130lbs)
    Cable chest flies - 3x12@15lbs
    Cobra curls - 3x12@20lbs

    I am utterly annihilated. I actually had to stop and puke after the final set of chinups!
  • lordbeanlordbean Ontario, Canada
    edited August 2009
    I envy what your arms must look like. I can do bicep curls at a maximum of 25 pound dumbells right now.

    Is it really healthy to push your body to the point where you puke? lol
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