28 February 2010

Measurements and Update: Week 8

You might be wondering where week 7 went...
That week we'll take as a bust and a rest week due to my lack of enthusiam to go to the gym after work and also being out of the office all week!!


Week 8 has been a vast improvement on those come before interms of weights being lifted and my ability to get to the end of sets and pushing through the fatigue.

notable gains in lifts are with the following:

Incline bench press - 80kg total
Leg extension - 65kg total
underhand pull down - 90kg total (way over my body weight!!)


I will be more proactive in pushing in Week 9 where I am also due a shake up for the final four weeks of this first 12 week programme.

More details on my workout will follow on Monday.


Charts...




Breakdown...

Wrists - 7
Bicep (not tensed) - 12
Bicep (tensed) - 13.5
Chest - 41
Shoulders - 45
Waist at navel - 29
Thighs - 19.5

Weight - 61.6kg


Bodyshot...

14 February 2010

Measurements: Week 6

Some progress has been made! Overall, the lines on the graphs are promising, particularly after only 6 weeks.


Charts...




Breakdown...

Wrists - 7
Bicep (not tensed) - 12
Bicep (tensed) - 13.5
Chest - 41
Shoulders - 45
Waist at navel - 29
Thighs - 19.5

Weight - 61.7kg


Bodyshot...

13 February 2010

Week 6 catch up session!

Due to the lack of efforts in the gym thanks to work (I suppose I do need to get paid...), I've had to do a full body catch up session today at the end of week 6. This is so I do not feel as guilty moving into next weeks training!


Workout...


10 minutes on the static bike

Leg Extension - 55kg total (working towards 60kg next time!!)
Underhand grip lat pull down - 90kg total
Incline chest press - 70kg total

Romanian deadlift - 30kg total plus bar
Seated row - 55kg total
Chest Press - 70kg total

Shoulder Press - 30kg total (Still have weak ass shoulders!!)
Chin up - bodyweight

swiss ball abs crunches

Week 6 Session 1 and 2

Week 6 has been a mixed bag! After still recovering from the beast session on Saturday end of Week 5, I've nto really had the strength to lift!!

Also, I've been on the road with work with limited access to the gym!

I've ammended the workout slightly too to add in more manageable exercises!


Push...

Front squat (to floor) - 10kg plus bar
Leg Extension - 50kg

Bench Press - 30kg plus bar
Wide Grip Chest Press - 40kg total

Squats - 60kg plus bar
Leg Press - 120kg

Incline Bench Press - 30kg plus bar
Dips - bodyweight

Shoulder Press - 30kg total
Barbell front lateral raise - olympic bar on it's own.

Dumbbell Lying Triceps Extension - 18kg dumbbell (just one!)
Close Grip Bench Press - 20kg plus bar total



Pull...


Close Grip Chin Up - bodyweight (easy peasy warm up)
Underhand Lat Pull Down - 60kg

Straight back deadlift - 30kg plus bar (i'm still not comfortable doing these)
Lying leg curl - 40kg

Seated Row Narrow Grip - 45kg
Lying prone bench rows - 20kg dumbbells

Lateral Raise - 9kg dumbbells
Dumbbell Side Raise - 15kg dumbbells

Ez Bar Curl - 20kg plus bar
Incline dumbbell curl - 10kg dumbbells

Shrug - 50kg plus bar (use a smith machine for stability)

7 February 2010

Measurements: Week 5

A very disappointing week!
In a week where I have realy pushed intensity and eaten a lot more, I have not gained any weight! Nor have I gained any inches!!

Patience is needed I know and I am sure that this is just my body preparing itself for the hulk out that is coming!!


This week, I bought some Met RX Size Up which should help add the calories to my diet. This replaces the nasty tasting Maximuscle Progain Chocolate that I've had for a while...

You will also notice I have cut my hair.. maybe I have lost a kilo with removing my mop!?


Charts...




Breakdown...

Wrists - 6.75
Bicep (not tensed) - 11.5
Bicep (tensed) - 13.5
Chest - 40.5
Shoulders - 45
Waist at navel - 29
Thighs - 19.5

Weight - 61.3kg


Bodyshot...

Beast Session!!

As an extra "treat", I requested an impromptu beasting with my good man Mr S. You may recall I had a workout around three weeks ago focussing on arms and abs!

This time, we concentrated on Chest and Back giving as much targetting of each muscle group as possible.

We also followed the regime prescribed by Mr S' mental PT!
This follows a super set workout with 3 exercises per set with 6 reps pr exercise in an ABA pattern.

I have never felt so fatigued after each set as with this set up and for that, I think MR S and his crazy ass PT!

The exercises themselves concentrate on ensureing full movement and a steady negative count of 4 seconds.


Super set exercises and weights were as follows:

Barbell Bench Press - 60kg total
Pec Fly - 18kg dumbbells
Barbell Bench Press - 60kg total

Narrow grip chin up - bodyweight (fine for the first set and then it gets tougher!)
Incline prone dumbbell row - 18kg dumbbells
Narrow grip chin up - bodyweight

Assistance was definitely needed for the chin ups on the last group... SO TOUGH!!


Wide grip cable seated row - 35kg
Flat cable bicep curl (where you lay on the floor) - 35kg
Wide grip cable seated row - 35kg

Unfortunately, we had to cut this short as the gym was about to close :-(

Although, I didn't need any other exercises as I was so pumped and worked!!


Very good work out and I would recommend this type of programme to anyone wanting to increase lean muscle and strength!

5 February 2010

Sessions for Week 5

Apologies one and all! This week has been busy on the work front...

I will compound the four gym session this week into one summary of what I did and will obviously update on Sunday!!

I have a potential gym session planned for Saturday after a photoshoot in London.


As you well know, week 5 through week 8 is based on a more intense Push / Pull workout and I will split up the summary into the push and the pull separately!



Push...

Barbell Lunge - 30kg plus bar - i find stability is an issue on these!
Leg Extension - 50kg (trying hard to get to 55kg)

Bench Press - 40kg plus bar
Wide Grip Chest Press - 50kg

Squats - 50kg plus bar (i've been trying different stances to take pressure of my knee but so far it's just awkward)
Leg Press - 120kg

Incline Bench Press - 30 kg plus bar
Dips - bodyweight (which is surprisingly difficult after everything else!)

Shoulder Press - 30kg total
Barbell front lateral raise - olympic bar on it's own. (stability is another issue here!)

Dumbbell Lying Triceps Extension - 18kg dumbbell (just one!)
Close Grip Bench Press - 20kg plus bar total



Pull...


Close Grip Chin Up - bodyweight (easy peasy warm up)
Underhand Lat Pull Down - 70kg

Straight back deadlift - 30kg plus bar (i'm still not comfortable doing these)
Lying leg curl - 35kg

Seated Row Narrow Grip - 45kg
Bent Over Row - 22.5kg dumbbell

Lateral Raise - 8kg dumbbells
Dumbbell Side Raise - 15kg dumbbells

Ez Bar Curl - 20kg plus bar
Incline dumbbell curl - 10kg dumbbells

Shrug - 50kg plus bar (use a smith machine for stability)

Hanging knee raise - bodyweight