Gym Adventures with GiraffePencils

GiraffePencils

GiraffePencils

GiraffePencils

Soldato
Joined
15 Feb 2013
Posts
3,089
Location
Edinburgh
Hey all,

I only just found this section of the forum, and I've found doing logs of things really helps move forward with it.

I'm planning on documenting my exercises I do, changes to my routine over time, and any things I do to diet/improve this.

Hopefully people might offer advice, or take things I learn on board to help themselves :D

hopefully I'll keep these stats up to date, and add any significant stats.

Currently (Jan 7, 2016) I am :
25, 75 kg and run a 10km in 41:46


My Routine:

Mon: Hill Runs, comfortable for 1min, sprint for 20secs for 2km uphill
Gentle downhill
Back up the hill, same sprint/rest pattern.
Gentle downhill
Total:8.2km

Tue: Gym, focusing chest/back (I suppose)
Pull ups: 3 * 5 reps wide arms
Seated row machine(I don't know machine names): 3 * 20 reps (38kg) both arms
Seated row machine: 3 * 10 reps (19kg) right only
Seated row machine: 3 * 10 reps (19kg) left only
Pull down Machine: 3 * 10 (80% body weight) both arms
Pull down Machine: 3 * 10 (40% body weight) right only
Pull down Machine: 3 * 10 (40% body weight) left only
dumbbell good mornings: 3 * 20 reps 10kg(scared of hurting back so starting low)

Leg lifts(holding body with arms, lifting straight legs to 90 degrees): 25 reps
Walking plank(transitioning from on elbows to palms and back): 1 min
Leg lifts: 25 reps
Walking plank: 1 min
Leg lifts: 25 reps
Ab rollout: 3 * 20 reps (the goal, third set's a killer)

Flat freeweight press: 10 reps (20kg dumbbell in each hand)
Flat freeweight press: 10 reps (25kg dumbbell in each hand)
Flat freeweight press: 3 * 5 reps (30kg dumbbell in each hand)
Flat freeweight press: 10 reps (25kg dumbbell in each hand)
Flat freeweight press: 10 reps (20kg dumbbell in each hand)
Inclined Freeweight press: 10 reps (20kg dumbbell in each hand)
Inclined Freeweight press: 3 * 10 reps (15kg dumbbell in each hand)

Vertical Tri Dips: 3 * 5reps
Tri pulldown machine: 3 * 10reps at (insert weight)
Bicep curl machine: 3 * 10reps at 20kg

Wed: Football or 10km with hills (depending on other people making football)

Thur: Shoulders(I suppose)
Flat freeweight press: 10 reps (20kg dumbbell in each hand)
Flat freeweight press: 10 reps (25kg dumbbell in each hand)
Flat freeweight press: 3 * 5 reps (30kg dumbbell in each hand)
Flat freeweight press: 10 reps (25kg dumbbell in each hand)
Flat freeweight press: 10 reps (20kg dumbbell in each hand)
Inclined Freeweight press: 10 reps (20kg dumbbell in each hand)
Inclined Freeweight press: 3 * 10 reps (15kg dumbbell in each hand)

Standing shoulder lift: 3 * 15reps with 10kg dumbbells
Sideways dumbbell lift: 3 * 15reps with 5kg dumbbells
Forward dumbbell lift: 3 * 15reps with 7.5kg dumbbells
Seated shoulder lift machine(wide arms): 3 * 10 reps at 20 Kg
Seated shoulder lift machine(close in arms): 3 * 10 reps at 20 Kg
Standing pull up machine: 3 * 10reps at 10kg

Vertical Tri Dips: 3 * 5reps
Tri pulldown machine: 3 * 10reps at (insert weight)
Bicep curl machine: 3 * 10reps at 20kg

Friday: Legs
Run(5km treadmill): plan 8, 25min
Squats: one min continuous.
Lunge Squats: each leg one min continuous.
Weighted Squats: 30 holding 15kg.
Weighted Lunge Squats: 30 each leg holding 15kg.
Quad lift machine: 3 * 20reps at 10(machine setting)
Leg press machine: 3 * 15reps at 80kg

Sat: Long Run
Run: 10 miles, or more depending on time.


Sorry for any and all mistakes in terminology, I'll update anything people have a better name for :)
 
Last edited:
So, Let's kick this off eh?
This is my first week back, so first thurs routine this year.

Pretty happy overall, couple of disappointing rounds where I couldn't finish the set, but better to push it than be left wanting more :)

Also didn't get everything done due to time, January problem of a packed gym meant I needed to adjust to where there was space.

Hopefully will be recovered for tomorrow :)
 
Thanks,

I suppose my goals are sort of 2 fold.

I'm running a half and a full marathon this year, my first full, and building up endurance for that.

Also trying to get a nicer shape to my body, get something I like the look of in a mirror.
 
At the gym I use, which is at work, we have no barbell.
Only Dumbbells, and at that not a great selection.

I've done half marathons before, I've been running fairly consistently for 18 months now.
I suppose for the most of this year will be focusing on running training, so i'll see if there's some more weight exercises I can do.

I would like to do some proper weight training stuff, but I'd have to go to a better gym and get some training in proper technique.
 
mrthingyx said:
ah - don't worry... we can do PLENTY of damage with even limited dumbells... ;) :)

Have a gander at:

- Bulgarian split squats (and deficit ones)
- Single leg Romanian deadlifts
- dumbbell good mornings
- Nordic curls...

Your workouts are about to get a LOT more interesting. ;)
Click to expand...

That's an interesting set of exercises.
The 'dumbbell good mornings' is what people in the gym were debating if it was called a 'Bulgarian/Hungarian lift' and is what I do as part of my Tuesday.(I will update the OP)

So would you recommend me swapping out my usual leg stuff with these to shake up the routine? or are these better than what I was doing?
I wish I'd seen the post before I'd gone to the gym today.


--------Friday Update--------------
So decided against the treadmill and went for a chilly -2 degree run outside today, still going easy as it's my first week back.
3km run.

Then to the Gym for the usual routine.
swapped out the Leg press for calf raises as I felt they could use the attention.
 
Sounds like a plan, I'll try it out on Friday.

--------Monday Update--------
Missed Sat's run due to needing a rest after the first week back and not wanting to stress myself, last thing I need is to shaft my ankle.

Hill run was a bust due to flooded roads so I went on a sprint interval run instead.
Then to the gym for some plank and leg raises, good to get some abs in.
 
--------Tuesday Update--------
Nice bit of Tuna, brown rice and kale to fuel the day.

2ctroG8.jpg

Got the usual Tuesday set done, but thinking I might need to up a couple of the weights/reps as I finished the back section without much fatigue.

Also I was talking with a fellow gym goer, who was advising a revision of my program to get better muscle building. I think that's defiantly an Idea for later, but again I want to not take focus away from my running till the marathon's out the way
 
-------Wed Update-------

Brrrr it's cold out there!!
10km done, calves still getting back into the endurance of running.
need to get the Saturday runs underway to build the endurance level.

Lunch update (if that matters to anyone) rye bread had gone off, so a heel of seeded bread with some kale.
some idiot didn't prepare the steamer last night for rice........
 
-------Thurs Update-------
another good day,
flat press I went a bit heavier with:
2 *10reps 25kg
3 * 5 reps 30kg
10 reps 25kg
10 reps 20kg

also got a call from myHermes in the middle of tri dips that they were outside and had to head out to the carpark in my shorts&vest in the freezing cold.
of all the times they choose to come.....
 
-------Friday Update-------

So, Trying out mrthingyx 's routine, I didn't use a ton of weight as it was my first time with most of these:

Goblet squat: 3*10 (holding 20kg)
Bulgairan split squats: 3 sets of 10 reps (No additional weight, balance needs improving)
Single leg Romanian deadlifts: 3*10 (holding 10kg, again balance and technique needs work)
Nordic curls: 3*5 (No additional weight)
Calf raises (off a ledge): 3*16 (No additional weight).

Leg lifts: 25 reps
Walking plank: 1 min
Leg lifts: 25 reps
Walking plank: 1 min
Leg lifts: 25 reps
Walking plank: 1 min

I feel the new routine deffinatly works the legs well
will need to work on form and upping weight in some areas
 
-------Tuesday Update------
Well, bit of history
Sat, did nothing, lungs coughing up all sorts so I thought giving the run a miss was wise.

Monday, feeling better but still coughing so took that day off.

Here we are, doing the usual first part,
Dumbell good morning's upped to 15kg.

Flat freeweight press 3 * 10reps with 25kg due to weights
inclined freeweight press 2 * 10reps with 20kg
Tricep dips 3 * 10reps.
Bicept curl machine 3 * 10reps at 20kg.

time was against me and not feeling my best while shaking this chest cold.
 
--------Wed Update-------
just out the gym, on such a downer.
I've had a chest cold for the last while, and I stopped coughing up colours so decided I'd do a run in the gym, to keep out the cold still.
Couldn't keep my old 5km pace up (6min/mile)
slowed all the way down to 8min/mile
half hour run and I didn't feel dead but not great and had covered 4.12 miles.

Feel like I've lost so much since I hurt my foot back in nov and reeled in the running to let it recover.

Finished up with some ab rollouts, then ran out of time.
 
-------Friday Update-------
Upped some weights, legs are letting me know :p

Goblet squat: 3*10 (holding 25 kg)
Bulgairan split squats: 3 sets of 10 reps (Holding 7.5 kg)
Single leg Romanian deadlifts: 3*10 (holding 10kg, again balance and technique needs work)
Nordic curls: 3*5 (No additional weight, Did 10 push ups at the end of each set)
Calf raises (off a ledge): 3*16 (on the Calf raise machine this time, it said 31kg, but it's a seated thing at an angle, so I don't know how it compares to the standing calf raise I did last week).

Leg lifts: 25 reps
Walking plank: 1 min
Leg lifts: 25 reps
Walking plank: 1 min
Leg lifts: 25 reps
Walking plank: 1 min
 
GSVBagpuss said:
BSS speak directly to my quads :)
Click to expand...

I need to work on my balance, I get really shaky towards the end :p

-------Monday Update-------
So, gave the Sat run another miss as I'm having issues with my foot. Off to the doc's later today, hopefully get back into things soon.

Due to foot issues I didn't run, and instead decided to make up for my missing chest day last week.

Flat freeweight press: 10 reps with 25kg each hand
Flat freeweight press: 10 reps with 30kg each hand
Flat freeweight press: 2 * 5 reps with 30kg each hand
Flat freeweight press: 10 reps with 25kg each hand

Inclined freeweight press: 2 * 10 reps with 20kg
Inclined freeweight press: 10 reps with 15kg(couldn't push that third 20 set)

Tricep dips 3 * 10reps.
Tricep Pulldown 2 * 10 reps at 21kg

Bicept Pulldown 2 * 73kg (pullup bar was taken, I improvised)

Short set today, Gotta leave early for the docs, but happy I did something.
 
-------Tuesday Update-------
Went to the docs, Not allowed to run :(
on anti-inflammatory, got to get an x-ray and stop wearing slippers at home.

Gym today,
5*5 reps palm out pull ups
Seated row machine: 3 * 10 reps (38kg) both arms
Seated row machine: 3 * 10 reps (19kg) right only
Seated row machine: 3 * 10 reps (19kg) left only
Pull down Machine: 3 * 10 (80% body weight {73kg} ) both arms
Pull down Machine: 3 * 10 (40% body weight) right only
Pull down Machine: 3 * 10 (40% body weight) left only
dumbbell good mornings: 3 * 10 reps 10kg(hmm, should have checked previous reps, thought it felt easier)

Leg lifts: 25 reps
plank: 1 min
Leg lifts: 25 reps
plank: 1 min
Leg lifts: 25 reps
plank: 1 min

Flat freeweight press: 10 reps (20kg dumbbell in each hand)
Flat freeweight press: 5 reps (20kg dumbbell in each hand) Chest still not recovered from yesterday, really wasn't feeling the chest.


Tri pulldown machine: 3 * 15reps at (18kg)

Then I was out of time, I think I can get caught up in chat in the gym haha, ruins some days as time is limited.

Also Spanish omelette for lunch, encase that matters to anyone :p
 
-------Thursday Update-------
So yesterday was x-ray and rest.
no runs till minimum next week.

Today I went to up some weights and add an exercise, not sure how it all went but I'm tired so that's good :p

Flat freeweight press:
10 reps (25kg dumbbell in each hand)
10 reps (30kg dumbbell in each hand)
8 reps (30kg dumbbell in each hand)
6 reps (30kg dumbbell in each hand) {getting harder haha }
10 reps (25kg dumbbell in each hand)
Inclined Freeweight press:
9 reps (25kg dumbbell in each hand)
8 reps (20kg dumbbell in each hand)
7 reps (15kg dumbbell in each hand)

Standing Pulldown Machine (standing with straight arms pulling down, to engage the chest.....not sure about this, thinking to swap it with lying on my back with dumbell over head)
3*10reps (17kg)

Sideways dumbbell lift:
3 * 10reps with 10kg dumbbells

Seated shoulder lift:
3 * 10reps with 10kg dumbbells

Forward dumbbell lift:
3 * 10reps with 7.5kg dumbbells

Seated shoulder lift machine(wide arms):
2 * 15 reps at 20 Kg
1 * 9 reps at 20 Kg

Seated shoulder lift machine(close in arms):
3 * 10 reps at 17 Kg

Standing pull up machine: Dammit I forgot this....why did I forget my phone?!?

Vertical Tri Dips:
2 * 5 reps
1 * 3 reps (getting tired, maybe too much weight early)

Tri pulldown machine: cut this due to time, sets were going slower.

Bicep curl machine: 2 * 10reps at 20kg then like 3 reps, I was dead

On the whole happy, but Tired and didn't finish a lot of sets
Try the same next week, hopfully get some improvement, also remember phone so I can note down on the fly and not miss exercises!!
 
-------Friday Update-------

Goblet squat:
3*10 (holding 25 kg)

Bulgairan split squats:
3 sets of 10 reps (Holding 10 kg)

Single leg Romanian deadlifts:
3*10 (holding 10kg, again balance and technique needs work)

Nordic curls:
3*5 (No additional weight)

Calf raises (off a ledge):
3*16 (standing calf raise).

No additional things really, Had to take a phone call.
might up the Goblet squat weight, but with dumbells I recon I'd be better upping reps.
 
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