Just a quick update for this week so far and the end of last week. After my session on the 10th I became ill so I didn’t go to the gym for a week and didn’t eat properly which was rubbish! After this lay off I was interested to see if this would affect my workout - It only made a slight difference in that I couldn’t do so many reps on chest press. It did give me a serious case of DOM’s for the next couple of days though!
I did another workout last night and managed an increase my deadlift weight and improved reps on my chest press, dips and chins which I was pleased with. Just as a note the previous weights I have been quoting have not included the weight of the bar. So my current lifting stats from last nights best sets are as follows:
Squats: 85kg x 10 Reps
Dumbell Chest Press: 26kg (per arm) x 12 Reps
Deadlifts: 60kg x 10 Reps
Rows: 13* x 12 Reps - *Weight of machine stack, not in kg’s
Dips: 16 x Bodyweight
Chins: 8 x Bodyweight
I’m quite pleased with these stats as I’m not on a bulk so I’m not eating to build muscle really. I am looking forward to bulking though to see if my weights improve faster. I’ve also set myself a mini target of being able to lift 100kg’s on squat for the middle of January. I’ll be chuffed if I can reach that! That's it for now, another write up next week.
Thursday, 20 December 2007
Monday, 10 December 2007
Eleventh Workout
Done it!! Managed to get past the 24kg dumbbell bench press that I’ve been stuck on for the last few sessions!
On Saturday I was short of time (and unfortunately hung over) so I had to make do with doing 2 sets for each exercise. It was still a hard work out though as I dropped the rest time a bit in-between each set.
I upped my squat to 65kg (managed 10 reps) and improved my bench to 26kg for 8 reps which I was pretty chuffed with! Everything else stayed the same for that session. As long as I can improve on something each gym session I’ll be happy, be it reps or weight. I figure I must be doing something right if I can keep improving!
Last weeks effort with the diet was not as good as it should have been so I need to get back on track this week. Preparation is definitely the key because without it I find it can be easy to eat more unhealthy things. Plus I hate to think I’m wasting my time at the gym! The other way I’m trying to stay motivated with the diet is that the leaner I can stay over Christmas the better. It means I will have less fat to loose in January and the quicker I can start a bulk which is what I’m really looking forward to.
That’s it for now. Think I’ll start to do write up’s weekly now rather than every workout as otherwise they will all be pretty much the same posts and get boring! So I’ll probably just post on a Monday now reviewing each week’s workout and diet.
On Saturday I was short of time (and unfortunately hung over) so I had to make do with doing 2 sets for each exercise. It was still a hard work out though as I dropped the rest time a bit in-between each set.
I upped my squat to 65kg (managed 10 reps) and improved my bench to 26kg for 8 reps which I was pretty chuffed with! Everything else stayed the same for that session. As long as I can improve on something each gym session I’ll be happy, be it reps or weight. I figure I must be doing something right if I can keep improving!
Last weeks effort with the diet was not as good as it should have been so I need to get back on track this week. Preparation is definitely the key because without it I find it can be easy to eat more unhealthy things. Plus I hate to think I’m wasting my time at the gym! The other way I’m trying to stay motivated with the diet is that the leaner I can stay over Christmas the better. It means I will have less fat to loose in January and the quicker I can start a bulk which is what I’m really looking forward to.
That’s it for now. Think I’ll start to do write up’s weekly now rather than every workout as otherwise they will all be pretty much the same posts and get boring! So I’ll probably just post on a Monday now reviewing each week’s workout and diet.
Thursday, 6 December 2007
The Eight & Ninth Workout
A bit of a delayed write up from last Saturday’s workout as I haven’t had time! I’ve also include Tuesday’s workout too as they were pretty similar.
I was back on form with squats for the last two sessions and managed a personal best of 10 reps at 60kg. I seem to have hit a mini plateau on my dumbbell bench press as I haven’t been able to add any more weight or reps for a few sessions. Think I’ll give it another couple of sessions to see if I can improve, if not I may change my chest exercises around a bit.
I’m still being a pansy when it comes to deadlifts and in my last session I managed a measly 10 x 35kg!! Hopefully my lower back and grip will sort itself out soon so I can go heavier. My dips and chins have improved over the last two sessions though. I’m now up to 15 dips at body weight and 7 chins at body weight.
I’m making slower improvements each session now, either adding a rep or weight but I figure that this will have to plateau sooner or later. Since I’m trying to diet/cut at the mo I’m not supplying my body with enough protein to grow much muscle, and at the moment I’m just trying to maintain it really. I imagine once I start to bulk the weight I can lift will increase.
It’s probably not going to have helped that my diet this week has not been great and as I’ve mentioned previously I’m not expecting too much over the Christmas period! However I am really looking forward to starting a strict few weeks in January to see how quickly I can get down my body fat down to the level I want. Plus the quicker I can do this, the quicker I can start a bulk (a clean one mind)!
I’ve also done a couple of short HIIT running sessions since I last wrote, mainly because I had some time to kill on a couple of non gym days. I guess this can’t hurt with the fat loss, but I need to double check before I do anymore.
I was back on form with squats for the last two sessions and managed a personal best of 10 reps at 60kg. I seem to have hit a mini plateau on my dumbbell bench press as I haven’t been able to add any more weight or reps for a few sessions. Think I’ll give it another couple of sessions to see if I can improve, if not I may change my chest exercises around a bit.
I’m still being a pansy when it comes to deadlifts and in my last session I managed a measly 10 x 35kg!! Hopefully my lower back and grip will sort itself out soon so I can go heavier. My dips and chins have improved over the last two sessions though. I’m now up to 15 dips at body weight and 7 chins at body weight.
I’m making slower improvements each session now, either adding a rep or weight but I figure that this will have to plateau sooner or later. Since I’m trying to diet/cut at the mo I’m not supplying my body with enough protein to grow much muscle, and at the moment I’m just trying to maintain it really. I imagine once I start to bulk the weight I can lift will increase.
It’s probably not going to have helped that my diet this week has not been great and as I’ve mentioned previously I’m not expecting too much over the Christmas period! However I am really looking forward to starting a strict few weeks in January to see how quickly I can get down my body fat down to the level I want. Plus the quicker I can do this, the quicker I can start a bulk (a clean one mind)!
I’ve also done a couple of short HIIT running sessions since I last wrote, mainly because I had some time to kill on a couple of non gym days. I guess this can’t hurt with the fat loss, but I need to double check before I do anymore.
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