Gym Time :eek:

Well my mate skipped again today so had a play around...
Again just stuff I was confortable doing

Squat
5x 20
5x35
5x45
3x50
5x65
3x70
1x80
1x85
1x90
1x95
1x100
1x105
1x110
1x115
8x60

Bench
5x20
5x25
5x30
3x35
5x45
5x50
14x30

Deadlift
5x40
5x45
5x55
5x70
3x80
3x90
3x100
3x105
2x110
115 Failed :( Couldnt grip no more lol

Back Ext
15
15
15
15
15 Hate them :(
 
New routine for I think 9 weeks.
Sunday was:

Squat
5x 42.5
5x 53.5
5x 63.5x
5x 73.5
5x 83.5

Bench
5x 25
5x 30
5x 35
5x 45.5
5x 50

Bent Row
5x 40
5x 40
5x 45
5x 53.5
5x 60

Dumbell Bench
8x 16
8x 16
8x 16
8x 18

Bit annoyed at the new sets were doing, seems to be over far too quickly.
Might have to add 20-30min cardio :(
 
Squat
5x 42.5
5x 52.5
5x 63.5
5x 63.5

Shoulder Press
5x 17
5x 21
5x 24
5x 28

Rubbish LOL

Deadlift
5x 72
5x 87.5
5x 100
5x 115 (enojyed that)

100 and 115 used mix grip with chalk

Dumbell B/O Row
15x 12.5
15x 12.5
15x 12.5
15x 12.5
15x 12.5
15x 12.5
 
Your squat numbers dropped down for this session?

Personally, I'd consider structuring your sets differently i.e.

Deadlift
60x8
80x3
100x1
115x5 x3

Same with other exercises. Warm up then move on to do your top sets for multiple sets. You won't be getting as much stimulus on the lower weights.
 
LiE said:
Your squat numbers dropped down for this session?

Personally, I'd consider structuring your sets differently i.e.

Deadlift
60x8
80x3
100x1
115x5 x3

Same with other exercises. Warm up then move on to do your top sets for multiple sets. You won't be getting as much stimulus on the lower weights.
Click to expand...

Was going to post something similar to this: you are asting a lot of effort and energy doing pointless reps at low weight... great for a warmup, but not for much else.
 
Missed a week for a MS training course :(
Back yesterday, OMG so much difference a week away makes was sweating like ****.
I didn't choose this structure but I can tell you I'm getting bored of it already.

Yesterday:

Squat
5x45
5x55
5x65
5x75
5x85

Bench
5x25
5x30
5x40
5x45
5x50

Rows
5x30
5x40
5x50
5x55
5x65

My technique on these is still way off and find them pretty difficult :(

Today:

Bench
5x25
5x30
5x40
5x45
5x50
3x55

Dumbell Bench
10x16
10x16
10x16
10x16

Back Extensions
1x10
1x20
1x20
1x20
1x20

Finding these far easier now

Dumbell Curl
10x12.5
6x12.5
10x10
10x10
10x10

Hammer Curls
10x10
10x10
10x10
10x10

Tricep Pushdowns
10x40
10x40
10x40
7x40

Think I'll give this another week or so and then if I'm still feeling this bored have a change up on the routine.
 
Today:
Squat
5x45
5x55
5x65
5x65

OHP
5x25
5x30
5x35
5x40

these are slowly getting easier for me

Deadlift
5x60
5x70
5x85
5x95
5x95
5x95

Was annoyed so decided to continue with the deadlifts, really enjoyed it.
Felt much better afterwards, felt as if I'd actually done something :)
 
Ok the structure is:

3 Days a week

Day 1: Squat, Bench, Bent Rows (Heavier day)
Day 2: Squat, Shoulder Press, Deadlift
Day 3: Squat, Bench, Bent Rows

they days with other random bits n pieces in tend to be the days I'm just looking for something to do.

We started on the 5x5 (stronglifts I think)
Then moved onto a 553 (cant remember the name of that one.

This one is a 9 week routine, I'd like to see my lifts getting higher but heres the start and end weights (after 9 weeks) in this plan:

Squat: 83 - 102
Bench: 49 - 59
Shoulder Press: 37 - 45
Deadlift: 90 - 110

as my upper body strength appears to be rubbish :( the weights on those ones seem to be ok for the moment, but the deadlift and squats I'd really like to be able to up the weight a bit faster than after 6 weeks.

140Kg is my target for squat and deadlift the same if not more.

I can actually do 4 days a week but work thu/fri/sat so that doesn't give a rest day.

Any Help/input very much appreciated, I'm now I think about 10 weeks in if that makes a difference
 
Last edited:
Stick to one routine mate, last thing you want to be doing to chopping and changing like I did.

You have some nice numbers, just keep hitting them. I'd be surprised if your deadlifts don't surpass your squats by a decent margin soon enough :)

Can I ask, why did your squat drop so much from the 8th to the 9th? Or was you working on Speed on the 9th?
 
Just what this routine my mate has sorted said, heavy day and a light day.

I took on board what I could before i headed out this morning and today was as follows:

Bench:
5x25
5x30
3x40
3x45
5x50
5x50
5x50
5x50
13x40

Squat:
5x45
5x55
3x65
3x75
5x90
5x90
5x90
10x60

Seated Pulldowns:
10x25
10x30
10x35
10x40
10x40
10x40
26x30

Should've been bent over rows but I'm crap at them :(

After my last dissapointing weigh in I've been putting it off but decided I shouldn't and weighed myself just before I left the gym... Bang on 100Kg, that's what 15St 10.5lb.

Still a long way to go, getting there slowly :)

Quick shake then time to tidy up before the missus gets back from a work week away.
 
Crap at BORs in what way? Form wise? Lower the weight and make sure you get a nice pinch on your back when you pull it :)

That or try some other rowing variant: Single arm rows, cable rows, single arm cable rows etc

EDIT: with rows, make sure you pull from the elbow as well
 
Awwite mate, I remember you from when I bought those 2 Dell monitors from you last year :)

Good on you for getting started in this stuff mate. If you want me to bang you together an explanation on Stronglifts and spell it out for your weekly routine, I'd be happy to. Really think Stronglifts is the best beginners routine going, as it really lets you get incredibly use to the big main compound lifts (bench, squat, deadlift, OHP, BORs) and due to the lack of other exercises thrown it, doesn't swamp you with too much learning :)
 
Yeah form wise mate, took me a while to get used to stuff as the last time I was at a gym was probably about 15 years ago :eek:

MoNkeE said:
Awwite mate, I remember you from when I bought those 2 Dell monitors from you last year :)

Good on you for getting started in this stuff mate. If you want me to bang you together an explanation on Stronglifts and spell it out for your weekly routine, I'd be happy to. Really think Stronglifts is the best beginners routine going, as it really lets you get incredibly use to the big main compound lifts (bench, squat, deadlift, OHP, BORs) and due to the lack of other exercises thrown it, doesn't swamp you with too much learning :)
Click to expand...

ello dude, aye I'm left with wonky monitors now, 27 and a 23 LOL :(
I'm gonna have a talk with my mate thats doing the routines as I have no idea why we've changed twice now.
Bench, squat, deadlift and OHP I'm happy to do when I'm on my own as I know how to do them now, the concern with the BOR's was doing it wrong and getting injured.
I figured seated PD's was kinda the same sort of action LOL
 
Last edited:
If you can DL, you can Row :) Literally get in position for a deadlift, start pulling the weight up keeping your back neutral and stop so your legs are slightly bent at the knee and your torso is between 90 - 45 degrees (where ever is comfortable for you), then with your shoulders pinned back, pull at the elbow til the bar is close in to your torso. Squeeze your back tight, then control the bar til your arms are only slightly bent, then repeat :)

Ahh bro I bought 3x monitors for an awesome set up......... Then decided I don't like it! Back to using just 2 now, one landscape, one portrait - and on a desk! :p
http://sphotos-a.ak.fbcdn.net/hphotos-ak-ash3/483070_10151873519625338_2116060272_n.jpg
 
Sun:
Squat
5x45
5x55
5x70
3x80
5x90
5x90
5x90

Bench
5x25
5x35
5x40
3x50
5x55
5x55
5x55

Seated P/Ds
10x20
10x25
8x35
8x40
8x45
8x45
8x45
21x35

Mon
Squat
5x45
5x55
3x65
3x75
5x90
5x90
5x90

SP
5x25
5x30
5x35
4x40
10x30

Back XT
6x15

Dead
5x60
5x75
3x85
3x100

D/B Pullup thingy
15x10
15x12.5
15x15
15x15
15x15
15x15
42x10 (r)
45x10 (l)

Just wasnt feeling it :( After teh deadlift was pretty annoyed anyway lol

Today:
Squat
5x45
5x60
5x70
5x80
5x92.5

SP
5x25
5x30
5x35
5x37.5

Deadlift
5x70
5x80
5x90
5x95
5x100
1x125

Seated tricep PD's
10x25
10x35
10x45
10x40
10x30

Happy with the new deadlift, makes up for yesterday lol
 
Last edited:
Today:

Squat
5x45
5x55
5x65
3x80
5x92.5
5x92.5
5x92.5
8x70

Bench
5x25
5x35
5x40
3x45
5x55
5x55
5x55
10x40

Bent Rows (decided to give it a bash)
5x35
5x45
5x50
5x55
5x55
5x55
8x45

Weak :(

45x Back XT
60x sideways cable raises (per arm)
 
Quick one today :(
Tabel booked for dinner for sisters BDay

Squat
5x45
5x60
5x70
5x80
5x92.5

Bench
5x27.5
5x35
5x40
5x47.5
5x55

BOR
5x35
5x42.5
5x50
5x57.5
5x67.5
 
Great to see another new started and as has been said about strong lifts its a great starter routine.

Have you checked out the form thread? Especially for your Bor's. The weight for doing compared to your other lifts is very strong, but I would be surprised if the form was correct and there wasn't a lot of jerking going on. It's a movement you really need to be able to feel in your mid and upper back, and should be completely back work and no leg assistance/jerking. BOR's are like OHP in the way that they are a case of leaving your ego at the door.
 
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