dhr65's log

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dhr65
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dhr65's log

Post by dhr65 »

Well this is workout program with a few changes along the way, (cheers Boss Man) I’m putting it all down so I have a record for myself more than anything. I have a bench (No leg ext) and some dumbbell’s and a ez bar.

18/4/11
Chest
Incline bench 10, 10, 10, 8. 2 x 8kg
Flat bench 10, 10, 10, 8. 2 x 8kg
Flyes 10, 10. 2 x 5kg

Amazing how uncoordinated left arm is, all over the place

Triceps
Skulls 10, 10. 1 x 8kg
Kickbacks 10, 10. 1 x 5kg
Seated one arm 10, 10. 1 x 3kg

Abs
Crunches 2 x 10

Could only manage 8/6 using right and 6/5 using left, the next morning triceps felt like they had been beaten with sticks.

20/4/11
Back
One arm row 12, 12, 10. 2 x 8 kg
Bent over row 12, 12, 10. 2 x 8 kg
Pullover 10, 10. 1 x 5 kg

Found these pretty straightforward, but I think technique is not right, will look at the vids!

Biceps
Incline curl 12, 12. 2 x 5 kg
Standing curl 12, 12. 2 x 5 kg
X body hammer curl 12. 2 x 5 kg

Abs
2 x 10

22/4/11
Quads
Step ups 10, 10 8kg
Squat 10, 10, 8 2 x 8 kg (Not using much weight but I’m wobbling all over the place, getting down to parallel makes knees hurt a lot, stuck a inch board under heels and knees think it’s great. legs especially right are giving rope a run for it, notice I did not say string lol!)

Hamstrings
Deadlift 10, 10, 8 2 x 8kg
Calves
Seated raise 15, 12. 8 kg
Standing raise 12, 10. 8 kg
Shoulders
Standing press 10, 10, 8. 2 x 5kg
Lateral raise 10, 10. 2 x 5kg
Bent over flyes 10, 10. 2 x 5kg
Shrugs 10, 10, 8 2 x 8kg

Abs
2 x 10
25/4/11
Chest
Incline bench 10, 10, 10, 8. 2 x 8kg
Bench 10, 10, 10, 8 2 x 8kg
Flyes 10, 10. 2 x 5kg
Triceps
Skulls 10, 10. 1 x 8kg
Kickbacks 10, 10. 1 x 5kg
One arm ext 10, 10. 1 x 3 kg
Abs
Crunches 2 x10

Triceps felt a lot better this time round, more stiff than sore, bringing elbow above head feels tight.

27/4/11
Back
One arm row 12, 12, 10. 2 x 8kg
Bent over row 12, 12, 10. 2 x 8kg
Pullover 10, 10. 5kg
Changing hand position on the dumbbell pullover I find greatly effects the pull on back.

Biceps
Incline curl 12, 12. 5kg
Standing curl 12, 12. 5kg
X hammer body curl 12. 5kg
Abs
Crunches 2 x 10
Felt good this time round

29/4/11
Quads
Step up 10, 8. 8kg
Squat 10, 10, 8. 8kg
Hamstrings
Deadlift stiff leg 12, 10, 8. 8kg
Calves
Seated raise 15, 12. 8kg
Standing raise 10, 6. 8kg
Shoulders
Standing press 10, 10, 8. 5kg
Lateral raise 10, 10. 5kg
Bent over flyes 10, 10. 5kg
Shrugs 10,10, 8. 8kg
Abs
Crunches 2 x 10
Standing calf was rubbish today could not get comfortable, spent more time messing about than doing the exercise. Squat was a lot better.

2/5/11
Chest
Incline bench 10, 10, 10, 8. 10kg
Bench 10, 10, 10, 8. 10kg
Flyes 10, 10. 5kg
Triceps
Skulls 10, 10. 8kg
Kickbacks 10, 10. 5kg
One arm ext 10, 10. 3kg
All good this time round, technique a lot better. Small increase in weight on some exercises.
4/5/11
Back
One arm row 12, 12, 10. 8kg
Bent over row 12, 12, 10. 8kg
Pullover 10, 10. 8kg
Biceps
Incline curl 12, 12, 10. 8kg
Standing curl 12, 12, 10. 8kg
X hammer body 12, 10. 8kg
Abs
Crunches 2 x 10
Found the curls very hard this time round, I had increased the pullover slightly, knock on effect?
Stick with the weight I think though.

6/5/11
Quads
Step up 10, 10. 8kg
Squats 10,10, 8. 8kg
Hamstrings
Deadlift 12, 10, 8. 8kg
Calves
Seated raise 15, 12. 8kg
Standing raise 12, 10. 8kg
Shoulders
Standing press 10, 10, 8. 5kg
Lat raise 10, 10, 8. 5kg
Bent over flyes 10, 10, 8. 5kg
Shrugs 10, 10, 8. 10kg
Abs
Crunches 2 x 10

9/5/11
Chest
Incline 10, 10, 10, 8. 12.5kg
Bench 10, 10, 10, 8. 12.5kg
Flyes 10, 10. 8kg
Triceps
Skulls 10, 10. 8kg
Kickbacks 10, 10. 5kg
One arm ext 10, 10. 3kg
Abs
Crunches 2 x 10
All exercises completed with good technique, small increase in weight.

11/5/11
Back
One arm row 12, 12, 10. 15kg
Bent over row 12, 12, 10. 15kg
Pullover 10, 10. 10kg
Biceps
Incline curl 12, 12, 10. 8kg
Standing curl 12, 12, 10. 8kg
Abs
Crunches 2 x 10
Small increase in weight. Ditched the hammers on recommendation.


13/5/11
Quads
Step up 10, 10. 8kg
Squat 10, 10, 8. 8kg
Hamstrings
Deadlift 10, 10, 8. 10kg
Lunges 10, 10. 5kg
Calves
Seated raise 15, 12. 8kg
Standing raise 12, 10. 8kg
Shoulders
Standing press 10, 10, 8. 5kg
Lat raise 10, 10, 8. 5kg
Bent over flyes 10, 10, 8. 5kg
Shrugs 10, 10, 8. 10kg
Abs
Crunches 2 x 10
Started lunges today a recommendation by Boss Man, found the balance an issue, have to practice without weight first I think, I’m using a wall to help balance myself and I’m falling into it. “look, points to head”. Though I do think it will not take long to get to grips with.

That’s the first month down and I’m starting to get a grip with most of the exercises, rows are a lot better, using hands more like hooks and feeling a good pull along the back. Squats I cannot handle much weight as balance is an issue but looking at wall squats with weight held at the front??. At least I’ve increased from bodyweight only. Will have to look at doing some leg exercise that isolates inner quad head, right leg is struggling to match left, but it may always be that way I guess, I never really noticed before. Crunches are now solid, keeping small of the back nailed to the bench, squaring shoulders and kissing the ceiling. Just looked at the site and found the Peterson step up (thanks swanso5) now that does what it says on the tin!!

Starting weight 166lb
Weight now 163lb
Not to worried about the weight loss as I’ve just cut out all sugar and sauces, and other fizzy drinks that I don’t really know why I used in the first place, I put the kettle and tea/coffee etc at one end of the kitchen and sugar near the cereal. Started eating two egg white omelette for breakfast. It will take a while before that bores me. Trouble is the kids now want the same!! I think the weight should return once I put on some muscle, wish I had taken some photo’s when I started, will think about it this weekend.

Sun
15/5/11
Quads
Petersons step ups 10, 10. 10kg
Step ups 10, 10. 10kg
Squats 10, 10, 8, 10kg
(Getting just below parallel, feels good)
Hamstrings
Deads 12, 10, 8, 10kg
Lunges 10, 10. 1st set 5x10kg, 5 x bodyweight, 2nd set 10 x bodyweight
going to concentrate on technique as it was pretty crap with weight.
Calves
Seated raise 15, 12. 10kg
Standing raise 12, 10. 10kg
Shoulders
Standing press 10, 10, 8. 5kg
Lateral raise 10, 10, 8. 5kg
Bent over flyes 10, 10, 8. 5kg
Shrugs 10, 10, 8. 10kg
All the shoulder excecises with good form this time round
2 x 20 crunches.
Decided to double up leg/shoulder day including the Peterson step up. I wanted to get a feel of it so i just went ahead and did it.
I think i will try for a few cycles how day on day off feels as taking the weekend/two days off makes me feel sluggish.
Happy with most things at the moment just need to get all the techniques correct.
Later.
dhr65
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Re: dhr65's log

Post by dhr65 »

Todays food
05:30
Breakfast
3 egg white omelette
large pear
09:00
Large chicken breast
tomato/cucumber/onion salad
12:45
Chicken breast shredded (sarnie)
no butter, brown bread
Large bananna and apple
15:45
Half flask of onion soup
pot of greek yogurht
18:00 (tonights meal)
Will be flash grilled tuna
spinnach salad, baked tatty
Just to say this is kind of what i regulary eat, mainly because is always in the cuboards and fridge, use what is there i guess.
Dont feel hungry during the day, tend also to drink about 2 ltrs of water a day, i take a 1.7ltr bottle in the cab of wagon which i drink during the day and it is always gone by the time i get home.
I tend to drink water with evening meal also.
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Boss Man
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Re: dhr65's log

Post by Boss Man »

Be careful on the fish, due to the heayv metal. Een Tuna is reccomended at 3 times a week max these days.

You could substitute some Fish for things like chicken, Turkey, Ham, the stuff from a packet. Just be a little cautious about the potential sodium content when choosing brands.

Alternatively if you like Fish everyday, stick to low metal Fish like Tilapia or Salmon as examples. I'd also hae sensible portions too, as having too much could potentially promote more metal ingestion per week, than 3 portions of Tuna.

You could have 100g a ay as limit, (3.5 OZ).

The one way would be a 100g portion with 1-2 types of veggies, or some savoury fruits like Tomatos, Peppers, Aubergine, Cucumber, or Marrow.

Alternatively, have 2x 50g portions. so you use 50g Fish with a meal, then have the Carb option(s), then choose something like Lentils, Peas, Mushrooms, Beans or Rice, as then you can get some Amino Acids and Carb in those at the same time, to top up the Amino Acid in the meal and then just make sure any added Carb foods are limited portion wise, so you don't eat too much Carb, when you have any of the 5 foods I mentioned just before.

That meal with the Sandwich, Banana and Apple, might be Carbing too much and may cause quite a bit of Carb to Fat conversion.

I'd kepe the Apple and lose the Banana personally, as you'll get about 14g Carbs from a slice of bread anyway, so two slices plus an Apple would be 47g approximately. The Banana would have made it around 75g approximately, which is too much really.

You could always add some calories back, by just increasing the Chicken portion by around 25-50%, as a simple manipulation of the meal.

Hopefully that all helps.
dhr65
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Re: dhr65's log

Post by dhr65 »

Brekkie 06:30
Museli + skimmed milk
09:30
large chicken breast/salad/tomato/cucumber/onion/lettuce
apple
11:30
Soup onion + apple
14:30
Ham sandwich no butter, celery
17:00
celery tbsp peanut butter, read about this so i thought i would try it. Nice snack
20:00
Large chicken breast (eat it till the cows come home)
grilled parsnips (lots)
small baked potato


Will start to try more of the five you mentioned Boss Man, like all of them especially mushrooms and rice, thanks for the help.

Todays workout
17/5/11
chest
Incline bench 10, 10, 10, 8. 2 x 20kg
Flat bench 10, 10, 10, 8. 2 x 20kg
Flyes 10, 10. 2 x 8kg
Strange i found all these a lot easier than expected! even with the increase in weight, especially pleased with being able to keep form, and not wave arms about, like fly swatting in slow mo.
Tri
Skulls 10, 10. 2 x 8 kg
Kickbacks 10, 10. 2 x 5kg
One arm ext 10, 10. 2 x 3kg
Yet again i managed all a lot easier than before, today at work was pretty easy, couple of crane off lifts so no hump and dump, reason why?? see how body is over the next two days or so.
I am determined to stick to this day on day off routine, looking back at the last month on the two days off i defo felt down, like i should be doing something. Common sense says body is reacting to the excercise, i hope so, it had better get used to it. Later
dhr65
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Re: dhr65's log

Post by dhr65 »

06:30 breakfast
cornflakes + milk + apple
08:30
rye bread, ham, tomato
11:00
sliced chicken breast, salad, almonds
13:30
chicken soup, yoguhrt
16:00
ham sarnie, with salad, apple
18:30
rice, mushrooms, peppers, shredded chicken, tomato sauce.
lots of water today, roasting in the cab, hump and dump work several hours.
dhr65
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Re: dhr65's log

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19/5/11
Back
One arm row 12, 12, 10. 1 x 15kg
Bent over row 12, 12, 10. 2 x 8kg
Pullover 10, 10. 1 x 10kg
Defo better in technique, much more comfortable in controlling breathing.
Slight increase in weight.

Biceps
Incline curl 12, 12, 10. 2 x 8kg
Standing curl 12, 12, 10. 2 x 8kg

Abs
2 x 20 crunches
Finding the crunches easy, may use a small incline next time round and see how that feels.

06:00
3 egg white omelette
08:00
Almonds, apple
10:30
Ham salad, onion, celery, lettuce, toms
13:00
Mushroom soup (out of tin) apple
15:30
Chicken breast (shredded) on ryvitta (stole off Missus) with omega spread, handfull of seeds (sunflower, sesame, pumpkin, soya beans roasted)
18:00
Grilled steak 8oz, mushrooms (button) tomato, small baked potato
Again lots of water 2.5 ltr+ very hot today in the wagon, lets hope the next one has aircon.
Well time to walk the dogs, later.
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Re: dhr65's log

Post by Boss Man »

Keep going and keep believing. You're doing a great job of sticking to things. Be proud and don't let up bud :).
dhr65
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Re: dhr65's log

Post by dhr65 »

21/5/11
Quads
Peterson step up 10, 10, 8. 10kg
Step up 10, 10. 10kg
Squat 10, 10, 8. 15kg
Found with the increase in weight, the last set
was very hard, did them all correctly.
Hamstrings
Deads 12, 10, 8. 2 x 15kg
Excellent stretch in hamstrings, good technique.
Lunges 10, 10. Bodyweight
Very unstable last 3 reps last set, got them all done.
Calves
Seated raises 15, 12. 15kg
Standing raises 12, 10. 15kg
Shoulders
Standing press 10, 10, 8. 2 x 10kg
Felt i could do more, on this excercise, i think i will just concentrate
on the technique for another cycle, then try more weight.
Lat raise 10, 10, 8. 2 x 8kg
Bent over flyes 10, 10, 8. 2 x 10kg
Felt these were easy, will stay same weight next time, until sure.
Shrugs 10, 10. 2 x 10kg
Abs
Crunches 2 x 25

Breakfast
06:00
3 x weetabix, skimmed milk
08:15
Scrambled eggs, peppers, toms, 2 rashers back bacon
11:00
Tuna sarnie, salad, apple.
13:45
Chicken breast, grilled, rice, mushrooms, peppers.
16:00
Chicken soup, brown roll
18:30
Chilli, lean mince, onions, toms, rice.
dhr65
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Re: dhr65's log

Post by dhr65 »

Arrghh typed out once and found I had been logged out, bummer took to long I guess..

Well the short version.
Managed to get hold of the following:-

Horizon Fitness Quantum ii HRC Treadmill
Vision Fitness HRT E3200 upright cycle
Bodysolid commercial power cage and selectorised lat attachment.
(High and low pulley)
Preacher curl
Leg attachment (laying, standing leg curl, leg extensions)
Olympic bar (20kg)
250kg weights
EZ bar Olympic

All of the above in good condition for £300 notes, yes I really do mean £300.

Gentleman in village selling for son, who has emigrated, to Oz, the son wanted as close to £300 as possible, I just gave he the £300 and collected in several trips and I’m now installing in garage.

Sorry had to share good fortune….

Well 23/5/11
Chest
Incline bench 10, 10, 10, 8. 2 x 15kg
Flat bench 10, 10, 10, 8. 2 x 15kg
Flyes 10, 10, 10, 8. 2 x 10kg
Tri
Skulls 10, 10, 10, 8. 10kg
Kickback 10, 10, 10, 8, 10kg
Technique failing at end of third set, will keep the weight the same and get on with it.
One arm ext 10, 10, 10, 8. 5kg
Got all of them done, last set hard.

Will keep the weight the same, and get the technique better.

Later.
dhr65
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Re: dhr65's log

Post by dhr65 »

25/5/11

Back
One arm row 12, 12, 10 20kg last two on last set left arm v/hard
Bent over row 12, 12, 10 30kg
Pullover 10, 10 10kg found this weight easy

Biceps
Preacher curl (EZ) 12, 12, 10 10kg failed 2nd set at tenth rep
Standing curl (EZ) 12, 12, 10 10kg cheated last two reps 2nd set
Abs
2 x 25 crunches
2 x 25 oblique crunches

Found using the preacher attachment an eye opener, proves even
Though I thought I was using strict form, I was cheating slightly…ah well..
Still feel ok with program, i'm not bored and body still feels like it's getting a good
workout....looking forward to the next one.... :D
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Boss Man
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Post by Boss Man »

Good one, getting all the equiment for £300.

I hope it works out for you. You've probably got in the region of £1,000 - £2,000 of stuff there, when sold new.
dhr65
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Re: dhr65's log

Post by dhr65 »

27/5/11

Good God, did not realise they would amount to that!! He said they are all a couple of years old,
But to tell you the truth, they do not look like they have been used much..
Cheers for the info Boss Man.

Well I have used them for the first time, within the cage tonight and I can see why they are popular.

Quads
Petersons step up 3 x 10. 10kg
Squats 10, 10, 8. 15kg + bar (20kg) =35kg

The reason I mention the bar weight is because on the next exercise I was amazed to do the following:-
Deads 12, 10, 8. 30kg(50kg) first set, 50kg(70kg) second set, 60kg(80kg) last set

All form was good and grip stayed tight. Last set I was getting tired but felt good.
I am going to find a happy medium on this exercise, and really concentrate on the squat as well.
Due to the spine injury, I find it very hard to nail the squat as good as I would like.

Lunges 20, 20. Bodyweight
Calves
Seated raise 20, 20, 20. 20kg
Standing raise 20, 20, 20. 20kg
They will grow if I build them…lol :D
Shoulders
Standing press 12, 10, 8. 10kg
Lat raise 12, 10, 8. 8kg
Bent over flyes 12, 10, 8. 8kg
Shrugs 12, 10, 8. 2 x 20 plates held in hands. (they have grip handles on rim)
Abs
2 x 25 crunches
2 x 25 oblique crunches
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Boss Man
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Re: dhr65's log

Post by Boss Man »

Having reassessed the equipment you bought, the £2,000 when new figure, was probably a little over the top, but the £1,000 figure I think could be not too far off the mark.
dhr65
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Re: dhr65's log

Post by dhr65 »

Cheers for the update Boss Man, tried the upright cycle today, it came with a chest strap heart monitor, i have no idea how
accurate this is. Kept heart rate (according to monitor) at 135 for just over 30 minutes, legs felt like jello afterwards
but good otherwise. Will try mountain routine next i think...nice to swap the walking for a bit...
Later
dhr65
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Re: dhr65's log

Post by dhr65 »

Forgot to say, i had a good look at the site today, and by link the exrx site.
There i found the 1 rep max calc and how it breaks down what you should be lifting etc etc
for a novice, on differing excercises and so on.. makes interesting reading for a newbie like myself.
At least it is something to aim for :lol: ...lots and lots of reading to do..
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