Gym Adventures with GiraffePencils

-------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.
 
So, continuing the rest I didn't go out on sat, hopefully this is the last week of that.

-------Monday Update-------
So no running for me, so I decided to bike it.

WattBike: 30min cycle ~20km

Then decided to give some love to my least focused muscles:

Bicep curl(Slow, 3 sec up, 3 sec down):
2 * 5 rep with 15kg
3 * 5 rep with 10kg (damn those slow movements take their toll!!)

Vertical Tricep Dip:
2 * 10 rep
1 * 8 rep (couldn't get the last 2 :( )
 
-------Tuesday Update-------

Tuesday again, I decided to change my chest stuff about.
Doing the same stuff on tue and thur seemed like I could improve with variation

Gym today,
palm out pull ups:
5*5 reps

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
3 * 10 (40% body weight) right only
3 * 10 (40% body weight) left only

dumbbell good mornings:
3 * 20 reps 10kg

Flat freeweight fly:
3 *10 reps (20kg dumbbell in each hand)

Flat 'Skullcrusher':
3 * 10 reps (20kg dumbbell)

New exercises were hard, and time ran out, so ended the workout there.
 
Belated update,
Wed, had to work up time at lunch.
Thur, illness :(

-------Friday Update-------

Goblet squat:
3*15 (holding 25 kg) (upped reps as upping weight was a bit iffy)

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)

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

Nordic curls:
3*5 (No additional weight)

{Leg lifts:
25 reps

plank:
1 min} x 3

could maybe do with upping reps/weights again.
Gets pretty hard to finish some sets, when it gets easy I'll up what's easy :)
 
Well, here now :p
Monday, working at lunch so I could get to the docs,
Doc says I can run again (yay!) but I'll be taking it slow to begin with.

-------Tuesday Update-------

palm out pull ups(wide arms):
5 reps

palm out pull ups(shoulder width apart:
5*5 reps

Seated row machine:
1 * 15 reps (38kg) both arms
2 * 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
3 * 15 (40% body weight) right only
3 * 15 (40% body weight) left only

dumbbell good mornings:
3 * 20 reps 10kg

Flat freeweight fly:
2 *10 reps (20kg dumbbell in each hand)
1 *6 reps (20kg dumbbell in each hand)

Flat 'Skullcrusher':
3 * 10 reps (20kg dumbbell)

I was tiered, not sure why
hopefully with the running back on, next week will be back to a full schedule which, I'm ashamed to say, will help curb my weight haha

Just as an add,
Absolutely shameless gym selfie, for the ego.
W1xqEhA.jpg
 
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-------Wed Update-------
Doc says I can run again, so run I did, starting out small though.
5km, tried to keep it slow, stay on grass as much as I can.

started out 4:45/km, ended up at 4:30 by third k
slowed it back down to 4:41/km average, 23:36.9
 
-------Thursday Update-------

Flat freeweight press:
10 reps (25kg dumbbell in each hand)

7 reps (30kg dumbbell in each hand)
6 reps (30kg dumbbell in each hand)
1 reps (30kg dumbbell in each hand) {getting harder haha }

5 reps (25kg dumbbell in each hand)
4 reps (25kg dumbbell in each hand)

Inclined Freeweight press:
10 reps (20kg dumbbell in each hand)
6 reps (20kg dumbbell in each hand)
2 * 10 reps (15kg dumbbell in each hand)

Sideways dumbbell lift:
2 * 10reps with 10kg dumbbells
1 * 9reps with 10kg dumbbells

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

Standing shoulder lift:
1 * 5reps with 12.5kg dumbbells
2 * 10reps with 10kg dumbbells

Seated shoulder lift machine(close in arms):
1 * 13 reps at 20 Kg
1 * 10 reps at 20 Kg
1 * 9 reps at 20 Kg

Seated shoulder lift machine(wide arms):
1 * 6 reps at 20 Kg
1 * 8 reps at 17 Kg
1 * 6 reps at 17 Kg

Vertical Tri Dips:
2 * 5 reps
1 * 4 reps

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

Pull ups, palms in, close grip:
2 * 5 reps
1 * 3 reps
 
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-------Friday Update-------

Goblet squat:
3*15 (holding 25 kg)

Bulgairan split squats:
3 sets of 10 reps (Holding 12.5 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):
1*20 (standing calf raise, Both feet).
1*16 (standing calf raise, Left leg only).
1*16 (standing calf raise, Right leg only).

Pull ups:
10, because I passed the bar on the way out :p
 
-------Mon Update-------

So Hill run monday,
Stayed inside due to ice and the fact I'm still easing into it.

Running at 8:34 per mile
8% incline for 10 mins.
4% incline for 20 mins.

Hopefully heading out there next week.
 
-------Tuesday Update-------

Seated row machine:
2 * 15 reps (38kg) both arms
1 * 10 reps (38kg) both arms

Seated row machine:
3 *10 reps (20kg) right only

Seated row machine:
3 * 10 reps (20kg) left only

Pull down Machine:
3 * 10 (80% body weight {73kg} ) both arms
3 * 10 (40% body weight) right only
3 * 10 (40% body weight) left only

dumbbell good mornings:
3 * 20 reps 10kg

Flat freeweight fly:
2 *10 reps (20kg dumbbell in each hand)
1 *7 reps (20kg dumbbell in each hand)

Flat 'Skullcrusher':
3 * 10 reps (20kg dumbbell)

Vertical Tri Dips:
2 * 5 reps
1 * 3 reps

Push Ups:
10 (just because :p )
 
-------Thursday Update-------

Flat freeweight press:
10 reps (25kg dumbbell in each hand)

10 reps (30kg dumbbell in each hand)
6 reps (30kg dumbbell in each hand)
3 reps (30kg dumbbell in each hand) {getting harder haha }

2*10 reps (25kg dumbbell in each hand)

Inclined Freeweight press:
3*10 reps (20kg dumbbell in each hand)

Standing shoulder lift:
10reps with 7.5kg dumbbells
6reps with 7.5kg dumbbells
7reps with 7.5kg dumbbells

Sideways dumbbell lift:
15reps with 7.5kg dumbbells
13reps with 7.5kg dumbbells
9reps with 7.5kg dumbbells

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

Seated shoulder lift machine(wide arms):
1 * 15 reps at 20 Kg
1 * 8 reps at 20 Kg
1 * 7 reps at 20 Kg

Seated shoulder lift machine(close in arms):
1 * 6 reps at 20 Kg
1 * 10 reps at 17 Kg
1 * 7 reps at 17 Kg

Vertical Tri Dips:
2 * 5 reps
1 * 4 reps

Pull ups, palms in, close grip:
2 * 5 reps
1 * 3 reps
 
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-------Friday Update-------

Goblet squat:
1*15 (holding 25 kg)
1*9 (holding 25 kg)
1*13 (holding 20 kg)

Dunno what happened with the Squats really, I think my form was way off and it was hard going.
Think I needed to focus a bit better

1min of free squats to make up for bad form :)

Bulgairan split squats:
3 sets of 10 reps (Holding 12.5 kg)

Single leg Romanian deadlifts:
3*10 (holding 12.5kg)

Nordic curls:
3*7(No additional weight)

Calf raises (off a ledge):
1*20 (standing calf raise, Both feet).
2*16 (standing calf raise, Left leg only).
2*16 (standing calf raise, Right leg only).

Calves are shaking :p
 
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-------Wednesday Update-------
Yesterday I needed to work lunch to go to a kilt fitting :(

went for an outside run again,
hilly route ~3km of uphill.
Distance: 10km
Time: 48:09.5
Avg. Pace: 4:49/km

One of my calves was sore at the 6km mark so slowed it down for the last 4.
 
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