Edd's Training Log

Soldato
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Pembrokeshire
So, I've been going to the gym since the start of March. I had a stab last year but stopped after a few month. I've pretty much always been skinny and after the losing my partner and having 3 and 14 year old girls to look after plus being self employed I just didn't really look after myself. I'm 5'8 and 38 and last February 2015 I was 64kg having been weighed by the doctor following being dragged in by a nurse friend who was worried about me.

Things are better now and I have someone new in my life and having put things back together I've managed to develop a bit of a paunch and now weigh closer to 80kg.

I don't really follow a diet as such but I try not be daft with it.

Breakfast - a bit of porridge or 2 weetabix with half fat milk.

Mid morning - banana and nut protein bar type thing.

Lunch - I tend to look for a salad bowl but not too much pasta/rice. Apple

Evening meal - this is probably where I fail. With the kids I need to make things quick and easy which I know they'll eat - they aren't fussy - my 4 year old will eat chicken jalfrezi with a glass of milk to cool things down. However, we do tend to eat pasta or rice two to three times a week. I'll do steak, salad and jacket potato once a week.

I did get creatin and whey powder but didn't think it made that much difference so stop using it.

I've been given a couple of routines from mates and sort of cobbled together one from bits of the starter routine in one of the above stickies.

Before I go further I don't really know the correct names of exercises so apologies in advance.

So today :-

Rowing machine interval of 1.40 and 20s rest X9. Managed 3625m which is quite good for me - I'm sure they tighten them up every now and again because it seems to get easier then goes really hard!

Lie flat on the bench and push dumbells straight up. Is it bench press?
14x16kg
12x16kg
12x16kg - this has got a fair bit easier recently so might try one set of 18 next time.

Change bench to almost vertical and lift dumbells above your head.
12x12kg
10x12kg
8x12kg - this I really struggle with towards the end.

Change bench back to flat and kneel on one knee and lift dumbell off the floor to close to your chest. (I'm very left handed and can swing away with 16 with my left but struggle towards the end with the right. I do 14 reps with the right and 10 with the left - thought it might even them out eventually)
14x16kg
14x16kg
14x16kg

One thing, when writing down what you lifted is it combined dumbell weight or each one? So I use 16kg dumbells is it 16kg or 32kg?

On the machine that has weights either side and a cable attached you can move the pivot point and and down:-
I do rope pull down - extend my arms downwards and straight to above my knees
within the same routine I think it's bicep curl on the other cable so pivot is on the floor and I curl the weight from a straight bar.
I have been told there's a term for doing two different things at once but forgotten.
12x17.5kg
12x17.5kg - struggled a bit here so dropped the weight
10x15kg - This was too light I guess so probably should have stuck it out with 17.5kg

On the same machine I move both pivots to about shoulder height and put the grip handles on the cables and, while stood up, push the cables out dead ahead.

12x10kg
12x10kg
10x10kg - struggled a bit on the last 2.

Pretty sure it's lateral pull down - sit down, hold bar on each end and pull down to chest.

10x35kg
10x35kg
10x35kg - think 40kg next time

Then on same machine hold the bar close to the cable - think this is bicep again?

10x45kg
10x45kg
10x45kg

Then finally just straight forward bicep curl with dumbells - I do one curl set and one hammer curl (I think)

10x12kg
10x12kg hammer
10x12kg
10x12kg hammer

I tend to do this pretty much every time although arms are ruined by the end of it. I'll be writing up the other routines I've been given and giving them a test run probably next week. I typically go to the gym every other day although I will do Friday I may not get in over the weekend because of the bank holiday.

TL: DR - been going to gym for 3 months and still none the wiser.
 
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Associate
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Good luck mate. I've tried to answer some of your questions.

I did get creatin and whey powder but didn't think it made that much difference so stop using it.

Creatine needs to be in your system for a good 2-3 weeks before you'll notice a difference. Whey just helps you hit your daily protein goal.


Lie flat on the bench and push dumbells straight up. Is it bench press?

No it's called dumbbell press - bench press is the same but you use a barbell.

Change bench to almost vertical and lift dumbells above your head.

Dumbbell shoulder press.


Change bench back to flat and kneel on one knee and lift dumbell off the floor to close to your chest

One arm dumbbell row.

One thing, when writing down what you lifted is it combined dumbell weight or each one? So I use 16kg dumbells is it 16kg or 32kg?

Just the one so 16kg

I have been told there's a term for doing two different things at once but forgotten.

Superset.

Pretty sure it's lateral pull down - sit down, hold bar on each end and pull down to chest.
Yep

Then on same machine hold the bar close to the cable - think this is bicep again?
Assuming you've just altered the grip, it's still a lat pulldown but with a narrow grip (works more biceps than the wide grip)

I'd recommend looking into starting strength or stronglifts 5x5. They are good beginner programs and incorporate more leg work which is what you are missing.

The routines focus on building strength so you use heavier weight for lower reps (5 reps).
 
Soldato
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Thank you Kris 90

TBH, I focused on upper body with the intention of hoping to see some results before moving on to other areas. Its one of the reasons I lost interest last year.

So, would more weight but lower reps be better?

Anyway today was a short one as I had a meeting.

5 mins on the rower

Dumbbell press
18x12
16x12
18x10
16x10
I really wanted to try 18. I started at 10 so happy I didn't find 18 impossible.

Dumbbell shoulder press
12x12
12x10
12x8
Still struggle towards the end. 14 is too much at this point.

One arm dumbbell row
16x12
16x12
16x12
16 isn't enough with my left arm but my right is struggling towards the end.

Rope pull down and (I think) bicep curls - using the cable machine
17.5kgx12
17.5kgx12
15x12
Might reduce the reps and stick with 17.5. When I started I struggled with 15 so progress there.

Sadly that was all I could manage in the time. Still happy moving to 18 on the press.
 
Soldato
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31st May

5 mins on the rower

Dumbbell press
18x12
18x10
18x10

Dumbbell shoulder press
12x10
12x10
12x8

One arm dumbbell row
18x12
18x10
18x10

Rope pull down and bicep curls superset?
17.5x12
17.5x12
17.5x10

On same machine as above (Dual Adjustable Pulley - it says on the side) with 10kg on each pulley and push out from sides straight ahead - I think it's chest press?

10x10
10x10
10x10

Lat pull down

35x10
35x10
35x8

Bicep curl - I think it is but using the same machine as lat pull down but holding bar close to the cable.

45x10
45x10
45x8

Bicep curl with free weight - not putting down between reps.

12x10
12x10 - hammer curl (I think)
12x10

Would have done another 10 hammer curl but my arms had pretty much given up by that point.
 
Soldato
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2nd June

5 mins on the rower

Dumbbell press
18x10
18x10
18x8

Felt harder towards the end than usual.

Dumbbell shoulder press
12x10
12x10
12x8

Weirdly, this felt easier on the first rep than ever but still wobbling like a good'un on the last reps.

One arm dumbbell row
18x10
18x10
18x10

Not sure whether it's worth doing more on my right arm than left. Even with 18 it feels a bit too easy on my left but hard on my right arm on the last rep.

Lat pull down

35x10
35x10
35x8

Bicep curl - I think it is but using the same machine as lat pull down but holding bar close to the cable.

45x10
45x10
45x8


Rope pull down and bicep curls superset on dual adjustable pulley. One thing - the rope pull down - is that similar to Tricep Extension. Looks like from google images but not overhead.
17.5x12
17.5x12
17.5x10

Chest press dual adjustable pulley

10x10
10x10
10x10
 
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Soldato
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4th June

5 mins on the rower

Dumbbell press
18x10
18x10
18x10


Dumbbell shoulder press
12x10
12x10
12x8


One arm dumbbell row
18x10
18x10
18x10

Rope pull down and bicep curls superset on dual adjustable pulley.
17.5x12
17.5x12
17.5x10

Chest press dual adjustable pulley

10x10
10x10
10x10

Lat pull down

35x10
35x10

Bicep curl

45x10
45x10
 
Soldato
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9th June

2000m on rower in about 8.30

Dumbbell press
18x10
18x10
18x10

Tried a 5 x 20 was hard but managed it - just


Dumbbell shoulder press
12x10
12x10
12x8


One arm dumbbell row
18x10
18x10
18x10

Rope pull down and bicep curls superset on dual adjustable pulley.
17.5x10
17.5x10
17.5x10

Chest press dual adjustable pulley

10x10
10x10
10x10

Lat pull down

35x10
35x10

Bicep curl - free weight

5x12
5x12 hammer curl
5x12
5x12 hammer curl

Didn't put weights down in between. Arms finished after that!
 
Soldato
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ADVICE? - whats best - more reps with less weight or lower reps but more weight?

so 10/10/10 with say 18 flat press or 5/5/5/5/5 with say 20 or 22?


9th June

Interval in the rower - 9x1.40 3582 - rubbish

Dumbbell press
18x10
18x10
18x10

Dumbbell shoulder press
12x10
12x10
12x8
This just won't get easier!

One arm dumbbell row
18x10
18x10
18x10

Rope pull down and bicep curls superset on dual adjustable pulley.
17.5x10
17.5x10
17.5x10

Chest press dual adjustable pulley

10x10
10x10
10x12.5 - struggled on the last couple.
Bicep curl - free weight

8x14
8x14 hammer curl

8x14
8x14 hammer curl

The 12s were being used so went with 14s. Was hard but managed.
 
Soldato
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2000m on rower in 8.50 - rubbish

Dumbbell press
18x8
18x8
18x8
Only did 8s rather than 10s but it was a struggle. I tried to go slow and focus more on form rather than shoving the weights into the air.

Dumbbell shoulder press
12x8
12x8
12x8

A set of 3x8s felt better and again focused on form.

One arm dumbbell row
18x10
18x10
18x10

Rope pull down and bicep curls superset on dual adjustable pulley.
17.5x10
17.5x10
17.5x10

Bicep curl - free weight

8x12
8x12 hammer curl

8x12
8x12 hammer curl
 
Man of Honour
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There is a reason I suggested Stronglifts. :)

Working legs produces relatively significant amounts of growth-stimulating hormones compared to arms/chest/back, so that is one reason. Secondly, it also makes you about to withstand more load (core strength) meaning you can press more or pull more.

So I would honestly suggest moving to Stronglifts and starting from there. Lifting heavier stuff = more gains, hence the suggestion to get moving and (relatively) strong, and then moving to specific arms/legs:back/whatever splits.

Finally, you need to eat more so get those eggs, nuts and doughnuts down you. Serious point: yes, you are only 64kg but you will be burning a huge amount of energy lifting and then looking after your family... If you eat more, you will also recover faster. :)
 
Soldato
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Thank you.

I need as much advice as I can get as I don't know anyone locally to ask - other than the instructors in the gym and some are more approachable than others. I'm also slightly reluctant to move away from what I've been doing now - its a confidence thing I guess.

This seems a good place to start for info?

http://stronglifts.com/5x5/

I'll be going in the morning so could make a start.
 
Man of Honour
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Thank you.

I need as much advice as I can get as I don't know anyone locally to ask - other than the instructors in the gym and some are more approachable than others. I'm also slightly reluctant to move away from what I've been doing now - its a confidence thing I guess.

This seems a good place to start for info?

http://stronglifts.com/5x5/

I'll be going in the morning so could make a start.

No worries! :)

Yes - that is a place to start... You can always look for the 5*5 app (which I have heard of but never used) which I understand is quite good.
 
Soldato
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So from today, when all 3 of my facebook friends ask "Do you lift, bro?" I can say "Yes good sir, yes I do" :)

One of the many reason for starting in the gym is to knacker myself out. At work I'm a desk jockey from 9 to 5. It's mentally tiring but not physically demanding. I'm a bugger for letting little things play on my mind which leads to poor sleep patterns. I can drop off no problem but even after half hour, if I wake that's pretty much me for the night. So, although bed at 10.30 last night I was awake from 3.30 :( Would have gone to gym at 6 when it opened but can't quite trust my eldest to get herself to school on time without being badgered.

Anyway, I spent my time looking through the various lifting programs - Ice Cream, Fierce 5 which all seemed for the next stage. Downloaded the 5*5 app and although it hassles to upgrade to Pro at least it gives me a starting point.

At the gym:-

Quick 5 mins on the rower as the smiths machine was being used. There is only one in the leisure center gym.

Workout A

Squats - 5*5 says to start with 20kg. 20kg felt really light so concentrated on form. The older instructor dude gave me a quick run through and he said he prefers the 20kg bag as with the bar being in the frame it restricts movement. Know what he means but I'm happy to keep using it.

Not sure about bar weight but the dude said following an accident where someone hit themselves with the bar he had to weigh it for the report and he said about 7kg. The weights below don't include the bar.

I did:-
8x20
8x20
8x20
8x20
8x20
More than the 5 but felt light enough to just concentrate on form.

Bench Press - again 20kg felt really light. Put 40kg on which was too much so stuck with 30kg.
8x30
8x30
8x30
8x30
8x30

Barbell Row - found this a bit tricky to get right so again more focus on form. The 5*5 app said to use 30kg which was enough for me.

8x30
8x30
8x30
8x30
8x30

I know I'm doing more than 5 but again this was more to practice form without sacrificing the session too much.

It's surprising how long the above took.

Had a bit of time to spare so

Rope pull down and bicep curls superset on dual adjustable pulley.
12x17.5
12x17.5
12x17.5

Thought I'd give some bicep curl free weights a try - sort of feel I should include this every time. Was surprised how knackered my arms were though.

8x14
8x12
Arms had it by then and time to go.

Legs feel amusingly wobbly.
 
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Soldato
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Well my legs are a mess :D And that's only the first day!

Woke up yesterday and thighs were aching like mad. Had to drive to Cardiff for a supercar experience day bought for my birthday. Revelation of the day was that having had my heart set on a GTR, a 911 Turbo (997) is so much more entertaining. GTR for lap times, 911 for smiles for miles.

However, the drive home through traffic, my left leg and butt cheek pretty much went numb :)

Anyway, on to today. Sticking with the 5*5

Squats - with legs still wobbly I stuck to the routine of 5 reps.
5x22.5
5x22.5
5x22.5
5x22.5
5x22.5

Wasn't hugely satisfied with these. Couldn't get low enough, I think anyway.

Overheard Press - being in the smiths machine I was just about short enough to not keep hitting the top.
5x20
5x20
5x20
5x20
5x20

Deadlift - need to work on this. Sort of wanted to row with it so will have to watch a few vids.
5x40

The program says to only do this once.

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x20
10x20

Bicep curls - free weights

10x12
10x12 hammer curls
10x12
10x12 hammer curls

Thought it might be good to do a quick 10 mins fast ish walk on the treadmill with 2% incline just to work my aching legs. Discovered the machines are linked to the net and watched some of my youtube vids.

Other than my legs, my arms don't really feel "used" if you know what I mean. Will stick with the program and see how it goes. It wants me to put on 2.5kg every time so I don't think it's going to take me long to start failing sets.
 
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Soldato
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Location
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Legs are still pretty uncomfortable. It's a pain because I could probably go heavier but my legs won't take it.

Squats
5x25
5x25
5x25
5x25
5x25

Bench Press
5x25
5x25
5x25
5x25
5x25

Barbell Row
5x35
5x35
5x35
5x35
5x35

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x20
10x20

Bicep curls - free weights

10x12
10x12 hammer curls
10x12
10x12 hammer curls

10 mins walking

So legs are still aching and unfortunately, my back has decided to join in this afternoon. Lower back seems to ache a fair bit.
 
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