Diary of a wimpy kid aged 37 and 3/4

booyaka

booyaka

booyaka

Soldato
Joined
19 Jan 2006
Posts
16,453
yeah yeah - another boring log but thought I was worthwhile putting something in here to keep myself motivated as see (hopeful) improvements.

Current 6ft 3"
Weight - 13st 6lb.

Background - used to be around 18st, 8 years ago, dropped to around 15st about 3 years ago, then 14st with generally more sensible eating and a little exercise. Currently 13st 6lb thanks to the cycling during the summer.

Since September last year I got a road bike and have tried to do 60/70 miles a week with that. Generally with a wife, 2 young kids and full time work, it's hard to get out much.

Since the weather is turning and nights are getting shorter, the bike will probably only be used once a week for a longer sunday morning run or alike. So decide to join small local gym (at the local tennis club) to keep me going over the winter time. Small place but has free weights/cardio stuff and squat rack etc.

Previously did a SL 5 x 5 routine about 2 years ago which I "enjoyed" as it was simple and straight forward.

Looking back at the sheet i used then - I was 14st 3lbs then and I got to week 8 before work too me away for 6 weeks and never got back to it. Started from scratch then, and will probably do the same again for now.

Also working from home generally means sitting on my arse a lot or travelling in the car to see clients so not a particularly active job

So aims -

  • try to keep working hard over the winter so that I get a good start/level of fitness/strength for the cycling next year.
  • Aim for 13st as my "happy weight"
  • Eat well and rest well

Generally going to aim for 3 session a week from scratch on SL 5 x 5, plus 2 cardio sessions a week (one out on my bike and another either in the gym or out on the bike weather dependent)

Anyway - that's enough waffle for now. Hope to keep this updated and will be off to the gym after lunchtime today to start at the bottom and work my way up.

Thanks for reading!
 
Ok

First session done - starting at the bottom!

5 min warm up on bike

Squat

5 x 5 x 25kg

Bench press

5 x 5 x 20kg

Barbell Row

5 x 5 x 30kg

10 mins warm down on bike.

At least off to a start.......Right hamstring felt pretty tight after squats so will need to do some proper warm up reps before starting once weight goes up.

Bench was fine as was barbell row. Probably Thursday for next session. Using the SL app on the phone to track it as well.

Home now so nice chicken and sweet potato chips for tea!

Love the sufferfest videos - good fun for a blast over the winter.
 
Session 2

5 min warm up on bike

Squat

1 x 5 x 20kg (warmup and testing low bar position)
5 x 5 x 27.5kg

Overhead Press

5 x 5 x 20kg

Deadlift

1 x 5 x 40kg

10 mins warm down on bike.

All ok today - I remember how much I hated the OHP from the last time.

Anyway - finding it comfier with a low bar position on the squat so going to stick with that for now and see how we go.
 
3rd session done

5 min warm up on bike

Squat

5 x 5 x 30kg

Bench press

5 x 5 x 22.5kg

Barbell Row

5 x 5 x 32.5kg

10 mins warm down on bike.

Feel like a tube following a guy benching 90kg and I'm putting 2 tiny weights on the bar!! But onwards and upwards
 
Session 4

5 min warm up on bike

Squat

1 x 5 x 20kg (warmup)
5 x 5 x 32.5kg

Overhead Press

5 x 5 x 22.5kg

Deadlift

1 x 5 x 45kg (as per program)
1 x 5 x 55kg (just for fun!):p

10 mins warm down on bike.

All ok - think my squat form is getting better as I used to get twinges in my knees a bit but so far nothing (always had dodgy knees since a teenager)

OHP - still hate it!

Deadlift - all ok, decided to do 55kg for fun, felt fine. Still going to stick to the program mind you - that was just an extra.
 
hard 40 miles on the bike on Tuesday.

Back at gym today:

Session 5

5 min warm up on bike

Squat

5 x 5 x 35kg

Bench press

5 x 5 x 25kg

Barbell Row

5 x 5 x 35kg

5 mins warm down on bike.

a bit short on time today but all ok - no issues so far. Trying to keep squatting form good and no knee twinges since I've been working on that.

Onwards and upwards
 
Session 6

5 min warm up on bike

Squat

2 x 5 x 20kg (warmup)
5 x 5 x 37.5kg

Overhead Press

5 x 5 x 25kg (starting to hate these already - was hard work but all done)

Deadlift

1 x 5 x 50kg (as per program)
1 x 5 x 50kg (just for fun!)

10 min warm down on bike and some stretching.

Onwards and upwards. Weight is the same as 2 weeks ago.
 
Session 7

5 min warm up on bike

Squat

2 x 5 x 20kg (bar only warm up)
5 x 5 x 40kg

Last set was certainly feeling it - but ok so far.

Bench press

5 x 5 x 27.5kg (fine)

Barbell Row

5 x 5 x 37.5kg (again last set I was feeling it but all ok)

15 mins warm down on bike.

Onwards and upwards - at least onto the bigger plates now for the squat!!:p:p
 
Session 8

5 min warm up on bike

Squat

warmup

2 x 5 x 20kg
1 x 5 x 30kg

Program

5 x 5 x 42.5kg

Again ok - hard work but still a bit left in the tank.

Overhead Press

5 x 5 x 27.5kg (really struggled on last set but managed them just with no push press from the legs etc). 30kg next time will be hard!!!

Deadlift

1 x 5 x 55kg (as per program)
1 x 5 x 60kg (just for fun!)

10 min warm down on bike and some stretching.

Onwards and upwards. Weight is down 2lbs from last week, 13st 5lb.
 
Session 9

5 min warm up on bike

Squat

2 x 5 x 20kg (bar only warm up)
1 x 5 x 30kg
5 x 5 x 45kg

Last set was certainly feeling it - Form a little out but will work on it.

Bench press

1 x 10 x 20kg warmup
5 x 5 x 30kg (fine)

Barbell Row

5 x 5 x 40kg (again last set I was feeling it but all ok - might have even done 6 sets as I lost count!!:D)

10 mins warm down on bike.

10 min walk home with slightly wobbly legs!:p:p

Onwards and upwards.
 
Session 10

First time I've tried an early morning session (7am) - was rushing a bit as still had to be back for the school run so lacking a bit of energy/food etc.

5 min warm up on bike

Squat

warmup

2 x 5 x 20kg
1 x 5 x 30kg

Program

5 x 5 x 47.5kg

Again ok - hard work, last set was a bit sketchy but ok

Overhead Press

30kg - 5,5,3,3,3 - oh dear first set of fails. Had nothing there at all today. Was a real struggle to get that!! Will go for 30kg again next time.

Deadlift

1 x 5 x 60kg (as per program)
1 x 5 x 70kg (just for fun!)

Both sets fine.

5 min warm down on bike and some stretching.
 
Session 11

5 min warm up on bike

Squat

warmup

2 x 5 x 20kg
1 x 5 x 35kg
5 x 5 x 50kg

Still ok with these - hard work and wobbly legs now but still going ok with them

Bench press

2 x 5 x 20kg (bar only)
5 x 5 x 32.5kg

Barbell Row

5 x 5 x 42.5kg

Last set was a bit ropey but ok.
 
I OFFICIALLY HATE OHP!

Session 12

Squat

warmup

2 x 5 x 20kg
1 x 3 x 40kg

Program

5 x 5 x 52.5kg

Again ok - hard work, but all done

Overhead Press

30kg - 5,5,4,3,3 - 2nd set of fails at 30kg - not happy with myself at all. Disappointing.

Deadlift

1 x 5 x 65kg (as per program)
1 x 5 x 70kg (just for fun!)

Both sets fine.

5 min warm down on bike and some stretching.
 
Session 13

5 min warm up on bike

Squat

2 x 5 x 20kg (bar only warm up)
1 x 5 x 40kg
5 x 5 x 55kg

Reaching the limit in the last 2 sets - a bit ugly from a form point of view but all done!

Bench press

1 x 10 x 20kg warmup
1 x 5 x 30kg
5 x 5 x 35kg

Ok - pushing hard for last couple of sets

Barbell Row

5 x 5 x 45kg (again last set I was feeling it but tried not to "jerk" it up to complete)

10 mins warm down on bike.

Now serious got a case of the shakes in the arms and legs!!:p:p
 
3 times this week at it - happy with that.

Session 14

Squat

warmup

2 x 5 x 20kg
1 x 3 x 40kg

Program

5 x 5 x 57.5kg

Again ok - hard work, but all done

Overhead Press

decided to drop back to 25kg on this after 2 sets of fails at 30kg

25kg - 5,5,5,5,5

Deadlift

1 x 5 x 70kg (as per program)
1 x 5 x 80kg (just for fun!)

Chuffed with the 80kg as that's nearly my bodyweight!

]10 min warm down on bike
 
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