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Weight History
showing entries 36 to 40 of 80
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02 June 2017
Week 4 - Session 2: Legs - 01/06/17
Foreword
Okay, half way into week four of using the gym. This session hurt! The main thing is that I pushed through the barrier of wanting to give in to reach my 10 reps for every set. Feels good, man. Again, I really focused on getting my form correct to minimise the risk of injury and to properly work the intended muscle groups. Also, I can hip thrust way more than I can safely lift so I’m going to have to move it to a Smith machine if I can, to mak sure I don’t hurt my back…
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m rest between sets)
Smith machine barbell squat
[superset] 10 x 11.3 kg + 10 x 16.3 kg + 10 x 21.3 kg
10 x 26.3 kg
10 x 31.3 kg
10 x 36.3 kg
10 x 41.3 kg
[dropset] 10 x 41.3 kg + 10 x 36.3 kg
Deadlift (still not comfortable with these)
10 x 20 kg
10 x 25 kg
10 x 30 kg
Kettlebell Sumo squat (fave cos I look hench when I hold the kettlebell to my chest)
10 x 16 kg
10 x 18 kg
10 x 20 kg
Barbell hip thrusts (50 kg was a breeze, much to the dismay of my upper noodles)
10 x 30 kg
10 x 40 kg
10 x 50 kg
Lunges with 10 kg sandbag (form focus)
10 each leg
10 each leg
10 each leg
HIIT Spin (13 minutes)
Hamstring wall stretches (see photo)
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
add comment
31 May 2017
Week 4 - Session 1: Chest, triceps & abs - 30/05/17
Foreword
Not much to say about tonight, except I need to revisit form again, as I was rushing my sets. Not sure why, but I am probably going to drop the weight a bit next week and go for a three second up, three seconds down on each exercise to really focus on the muscle groups and form. Better to have good form on a lower weight than to mess up and injure with a bigger one! Oh, and when I’m working my abs, my back pain is what’s limiting me. I really need to figure out how to strengthen that particular lumbar area…
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Smith machine bench press
10 x 11.3 kg + 10 x 16.3 kg + 10 x 21.3 kg + 10 x 26.3 kg [superset warmup]
10 x 31.3 kg
10 x 36.3 kg
10 x 41.3 kg + 10 x 31.3 kg [dropset]
Smith machine incline bench press
10 x 11.3 kg
10 x 16.3 kg
10 x 21.3 kg
5 x 26.3 kg + 5 x 21.3 kg [dropset]
Assisted dips
10 x (83.5 - 45 kg)
10 x (83.5 - 41 kg)
10 x (83.5 - 36 kg)
10 x (83.5 - 32 kg)
Bench flyes
10 x 5 kg
10 x 7 kg
10 x 9 kg
Rope pulldown
10 x 10.2 kg
10 x 12.5 kg
10 x 14.7 kg
10 x 17 kg
Dumbbell kickbacks
10 x 7 kg
10 x 8 kg
10 x 9 kg
Plank
1 x 30 s
1 x 45 s
1 x 30 s
Crunch routine (no rest between sets)
10 x overhead medicine ball sit ups
10 x medicine ball to toe crunches
10 medicine ball Russian twists
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
add comment
30 May 2017
Week 3 - Session 3: Legs - 29/05/17
Foreword
Okay, tonight felt GOOD. Blasted through it and felt that pump (picture below!) It may not look like much but more blood to my muscles means better response to anaerobic exertion (like weight lifting) and promotes growth. Considering that the leg muscles release growth hormones and testosterone through resistance training, you’d be silly to miss leg day!
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m rest between sets)
Smith machine barbell squat
10 x 26.3 kg
10 x 31.3 kg
10 x 36.3 kg
10 x 41.3 kg + [dropset] 36.3 kg x 8
Deadlift (really trying to get the form right! I stopped at 5 reps on 40 kg as my shoulders kept falling forwards which leads to a rounded back)
10 x 20 kg
10 x 30 kg
5 x 40 kg
Leg press
10 x 66 kg + 10 x 73 kg [superset]
10 x 79 kg
10 x 86 kg + 10 x 79 kg [dropset]
Hamstring curl
10 x 39 kg
10 x 45 kg
10 x 45 kg
Smith machine calf raise
10 x 11.3 kg + 10 x 21.3 kg [superset]
10 x 31.3 kg
10 x 41.3 kg
10 x 51.3 kg
10 x 61.3 kg + 10 x 41.3 kg [dropset]
HIIT Spin (13 minutes)
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
add comment
29 May 2017
Weigh-in:
184.1 lb
lost so far:
36.4 lb
still to go:
24.7 lb
Diet followed reasonably well
add comment
losing 1.9 lb a week
28 May 2017
Week 3 - Session 1: Push & Pull - 28/05/17
Foreword
I was far too tired to go to the gym after work last night, so I decided to combine the push and pull sessions for today. I had protein throughout the workout. I don’t feel like I did amazingly, but I certainly had a better time that the rest of the week… My arms were looking nice mid-workout too! Always a bonus.
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Incline barbell press
10 x 21.3 kg
10 x 28.8 kg
10 x 31.3 kg
Seated overhead dumbbell shoulder press
10 x 6 kg
10 x 8 kg
10 x 8 kg
Smith machine shoulder shrug
10 x 21.3 kg
10 x 31.3 kg
10 x 41.3 kg
10 x 46.8 kg
Seated cable row
10 x 39 kg
10 x 45 kg
10 x 52 kg
Lateral pull down (narrow grip)
10 x 39 kg
10 x 45 kg
10 x 52 kg
Dumbbell bench flyes
10 x 5 kg
10 x 7 kg
10 x 8 kg
Front dumbbell raise
10 x 4 kg
10 x 6 kg
10 x 6 kg
EZ bar skull crushers
10 x 15 kg
10 x 17.5 kg
10 x 20 kg
Dumbbell kickback
10 x 6 kg
10 x 7 kg
10 x 8 kg
Single arm row
10 x 12 kg
10 x 14 kg
10 x 16 kg
Preacher curls
10 x 15 kg
10 x 17.5 kg
10 x 20 kg
Hammer curls
10 x 6 kg
10 x 7 kg
10 x 7 kg
Plank
1 x 30 s
1 x 45 s
1 x 45 s
Side plank
1 x 20 s L
1 x 20 s R
1 x 20 s L
1 x 20 s R
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
add comment
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