31 January 2010

Picture Summary: Start to W4

Progress has been made!

Measurements: Week 4

The final measure of the first four weeks.

It's slightly dissappointing. Some gains have been made for sure, but not as brilliant as I'd expected. Time to eat more over the next four weeks :-)
Banana protein shake here I come... (bleurgh)


Break down...

Wrists - 6.75
Bicep (not tensed) - 11.5
Bicep (tensed) - 13.5
Chest - 40
Shoulders - 45
Waist at navel - 29
Thighs - 19.5

Weight - 61.5kg

Body Shot...

Weeks 5 through 8

So I've had a think...
Do not be shocked by the creativity and innovation here...

The plan is to continue with a push pull workout! (I love them so).
This time, I will add more exercises, reduce the sets and decrease the weight to give a medium push.

Note however, I will not be lowering the weight so that there is little affect. The aim for these next weeks is to add volume to the workout to target and faigue the muscles as much as possible.

This (I hope) will increase endurance, shape and strength while also possibly helping to add inches.

The next four weeks will set up the final four weeks of the 1st quarter where I will up intensity and weight to really push for it.

Workout One

Quads warm up
Barbell Lunge
Leg Extension

General Chest
Incline Bench Press
Wide Grip Chest Press

Leg Press

Upper Chest
Incline Bench Press

Front Deltoid
Shoulder Press
Barbell front lateral raise

Dumbbell Lying Triceps Extension
Close Grip Bench Press

Workout Two

Close Grip Chin Up
Underhand Lat Pull Down

Straight back deadlift
Lying leg curl

Seated Row Narrow Grip
Bent Over Row

Side Deltoid
Lateral Raise
Dumbbell Side Raise

Ez Bar Curl
Incline dumbbell curl


Hanging knee raise

I will carry out 3 sets of 8 reps with little break in between each exercise set.
Each rep will be completely slowly over a count rather than a vigorous push through ;-)

30 January 2010

Third and Fourth Session Week 4

The final two workouts for the first four weeks of training!
Progress has been good and I have enjoyed myself, but, now it's time to get serious.

In tomorrows full update for the end of the first four weeks I will also post a side post for the next steps and how the workout will (hopefully) evolve going forward.

For now, here is the exercises and weights completed in session three...

Leg Press - 120kg (4 x 8 reps)
Leg extensions - 50kg (4 x 8 reps)

Straight back Shoulder Press - 40kg (plus two sets at 20kg to fatigue)
Front lateral raise - 8kg dumbbells

Narrow grip bench press - 30kg plus bar
Dips - bodyweight only
Chest Press - 45kg

Fourth session...

Deadlifts - 30kg plus bar
flat leg curl - 40kg

Seated row - 50kg
lat pull down - 50k
under hand grip pull ups - bodyweight
Shrugs - 50kg plus bar

side lateral raises - 8kg dumbbells
Incline shoulder press - 30kg

ez bar bicep curls - 25kg plus bar

26 January 2010

First and Second Session Week 4

It has to be noted that my arms (particularly triceps) are still feeling the effects of the mass workout on Saturday!

It certainly hindered my lifting power on Mondays Push workout, but nethertheless, I pushed through and achieved some decent weights!

For the First Session Push workout I did the following:

Leg Press - 120kg total (4 sets of 8 reps)
Leg Extension - 50kg (4 sets of 8 reps)

Shoulder Press - 50kg total
Front lateal raise - 8kg dumbbells

Chest Press - 40kg total
Incline Bench Press - 30kg plus bar

Tricep Extension (machine...) - 27lbs...

Swiss Ball Ab crunches - 20 x 2 sets

For the Second Session Pull workout I completed the below:

Deadlift - 30kg plus bar
Lying down leg curl - 40kg

Bent Over Row - 25kg dumbbell
Lat pull down - 50kg
Shrugs - 50kg plus bar

Side lateral raise - 8 kg dumbbells
Ex Bar bicep curls - 25kg plus bar

hanging knee raises - 4 sets of 8 reps

24 January 2010

Measurements: Week 3

This week really should be written off!
Due to being in France from Monday through Thursday, I failed to have a proper session in this period and had to settle for a quick and light workout at the hotel gym!

Thankfully, the workouts completed on Friday and Saturday made up for this!

On Friday, I concentrated on chest, back and legs to make up for lost time!
In general, I picked three exercises per body area.

Saturdays workout, I joined forces with my good friend Mr S, who basically set out to kill me!

We did triceps, biceps and stomach with supersets in an ABA pattern.
I tell you, my arms hurt today and I hope that the intensity stays with me over week 4 for the last leg of my heavy lifting on core body parts.

Thanks Mr S!


Just to note on this, my weight has gone down slightly. I'm not worried and I am expecting fluctuations but I hope that it continues to increase over the next week and into the next phase of the 12 week work out.

Break down...

Wrists - 6.75
Bicep (not tensed) - 11.5
Bicep (tensed) - 13.5
Chest - 40
Shoulders - 45
Waist at navel - 29
Thighs - 19.5

Weight - 61kg

Body Shot...

17 January 2010

Measurements: Week 2

This has been a good week for me. I have missed one of four sessions due to rehearsals for a concert. I wanted to avert this as next week will be bad as I'm in France from Monday until Thursday evening!!

There isn't a gym at the hotel as far as I can tell either!!
The good thing is that there will be plenty of food which means I can get stuck in and refuel for Week 4 and a training session with my pump buddy on Saturday!

I feel that I have made some good gains in strength and I am pleased with how my weight and inches are progressing. Obviously, things could always go a little quicke but I still have the patience and will see this through to week 12!


Break down...

Wrists - 6.5
Bicep (not tensed) - 11.5
Bicep (tensed) - 13.5
Chest - 40
Shoulders - 45
Waist at Navel - 29
Thighs - 19.5

Weight - 61.5kg

Body shot...

13 January 2010

First and Second Session Week 2

This Push pull workout that i have embarked on is really good frme. I'm enjoying the mix and feel noticeably pumped and tight (also tired!!)

I've now completed the first set of push and pull workouts for week 2 and will have to squeeze the next two on Thursday and Friday due to this weekends concert!

Remember, I am still following a 4 set 6 rep scheme.

First Session I completed the following lifts and weights:

Chest Press - 60kg
Narrow Grip incline bench press - 30kg plus bar (I find this exercise a struggle!)

Shoulder Press - 50kg
cable front lateral raise - 10kg

Squats - 50kg plus bar
Leg extension - 45kg

Tricep push down - 30kg
Hanging knee raises - bodyweight

In the second session, I completed these weights and lifts:

Deadlifts - 30kg plus bar (another exercise I struggle with)
Leg Curl - 35kg (this hurt my knees while performing so I may look at doing something else)

Seated Row - 50kg
Lat pull down - 55kg

Shrugs - 50kgs plus bar
Side lateral raises - 6kg dumb bell

Hanging knee raises - bodyweight
Bicep Curls - 13kg dumbbells

10 January 2010

Measurements: Week 1

So I’ve come to the end of Week 1!

This week has been fun! Again, we’ve had the upset of snow meaning I’ve only made 3 of my 4 scheduled workouts!
I will be under taking a Push – Pull workout style over the next 4 weeks.

This will consist of two workouts with the following pattern

Workout A - Push
Front Deltoids

Workout B – Pull
Rear Deltoids

I will mix up the exercises using a variety of lifts with the concept of two exercises per body part with 4 sets of 6 reps – heavy weights.

Now that I am comfortable lifting again, I will hope to progress with weight increases to get a comfortable lifting weight. I imagine that the first four weeks will mostly be building strength with very little muscle increases.


Not much progress this week, but it’s early days and I’m hopefully that by the end of week 12 some changes will have occurred!

Break down...

Wrists - 6.5
Biceps (not tensed) – 11.5
Biceps (tensed) - 13
Chest - 39
Shoulders - 44
Waist at Navel - 29
Thighs - 19

Weight - 60.5 kg

Body Shot...

4 January 2010

Measurements: PW2

So I am now at the end of the second prep week and will start to put together a plan of action for the actual workout regime, week 1 through 12.

Unfortunately, due to unforeseen circumstances, I only managed two gym sessions within PW2.
This was not really acceptable to me, and in week 1 I will aim to push hard and make up for lost sessions!


Break Down...

Wrists - 6.5
Biceps (not tensed) - 11
Biceps (tensed) - 13
Chest - 38.5
Shoulders - 44
Waist at Navel - 29
Thighs - 19

Weight - 60.5 kg


To give some general feed back. I am pleased with some of the initial gains that were unexpected in the prep weeks!

My aim for the past two weeks was literally to just put together a plan to ensure my muscles and joints were ready for the mammoth slog that will happen over the next quarter. This has been achieved!

1 January 2010

Second Session: PW2

A little late due to all of the New Year festivities!
You will all be happy to know I did not over do it... too much!

To fill you in on my work out the day before New Years Eve, I continued with the augmented workout set out in the last blog with the following exercises and weights:

Seated Row - 45kg
Pull up - body weight

Leg Extension - 40kg total
Leg Press - 100kg total

Chest Press - 50kg total
Narrow Grip Bench Press - 30kg plus bar

Shoulder Press - 45kg total
Lateral Raise - 8kg dumbbell

Ez bar curl on cable machine - 20kg total
Knee raises - body weight

One more session tomorrow in PW2 and then an update on Sunday before moving into Week 1 and the start of something big!