KiNgPiN83's progress thread...
- Thread starter KiNgPiN83
- Start date
Thanks Ice.
It wasn't a perfect 3 months, but the training was pretty frequent and dem gainz were steady. I'll take a look at those exercises and work them in to the next sessions.Trust ice. Get hench.
When one of the big guys speaks, you listen.
That goes for you too MrThingy being THE Oly lifter of the board! 
When one of the big guys speaks, you listen.
Only because I can't keep up with Syla5 and the rest of the freakishly strong manlets on this forum.
Ice and Dom would also be far better than me if they stopped doing rope pushdown supersets for five minutes...
Oh log, why have I forsaken thou?!
Right... So I've still been training over the last few months, however there have been some interruptions due to me training for the Tough Mudder I did in June, injuring myself just before the Tough Mudder in June and various holidays since... However me and my training buddy are about to complete our first cycle of 5-3-1 since the interruptions have stopped so I'm looking forward to getting back to updating this badboy in a more regular fashion again.
I was going to paste in our 5-3-1 excel sheet with what we've done in our first cycle but I've just realised my training buddy doesn't even maths and what we've lifted doesn't match the spreadsheet...
So I'm going to have to see what he's done.
Watch this space...
Right... So I've still been training over the last few months, however there have been some interruptions due to me training for the Tough Mudder I did in June, injuring myself just before the Tough Mudder in June and various holidays since... However me and my training buddy are about to complete our first cycle of 5-3-1 since the interruptions have stopped so I'm looking forward to getting back to updating this badboy in a more regular fashion again.
I was going to paste in our 5-3-1 excel sheet with what we've done in our first cycle but I've just realised my training buddy doesn't even maths and what we've lifted doesn't match the spreadsheet...
So I'm going to have to see what he's done. Watch this space...
Combined two sessions this morning to catch up after a long weekend. Will probably regret this over the next two days...
Squats
Bar x 10
60 x 5
77.5 x 5
90 x 5
100 x 7 (Last rep was a bit messy but i'm counting it...)
Push press
bar x 10
42.5 x 5
47.5 x 5
55 x 6
Walking lunges
20kg DB in each hand
8 lunges per leg x 3
Lateral raises
10kg DB in each hand
8 x 3
Front raises
15, 10, 5kg plates
8 x 3 of each from heavy to light
Calf raises
20kg DB off the edge of a step
8 x 3
Leg extension
Some weight?! with slow negatives... (Mainly did these for that lovely burning feel...)
8 x 3
The assistance exercises are to change next week. I want to replace them as per Ice's recommendations but have had to wait until now.
Onwards and upwards!
Squats
Bar x 10
60 x 5
77.5 x 5
90 x 5
100 x 7 (Last rep was a bit messy but i'm counting it...)
Push press
bar x 10
42.5 x 5
47.5 x 5
55 x 6
Walking lunges
20kg DB in each hand
8 lunges per leg x 3
Lateral raises
10kg DB in each hand
8 x 3
Front raises
15, 10, 5kg plates
8 x 3 of each from heavy to light
Calf raises
20kg DB off the edge of a step
8 x 3
Leg extension
Some weight?! with slow negatives... (Mainly did these for that lovely burning feel...
)8 x 3
The assistance exercises are to change next week. I want to replace them as per Ice's recommendations but have had to wait until now.
Onwards and upwards!
So, a lot has changed since the last update. I've changed to a better gym albeit further away and more expensive but its soooo much better. I wont try and throw in the workouts since the move so i'll start with todays.
Currently on a 5/3/1 style workout
Back day: 3rd week(Heavy week)
Deadlifts:
10xbar
10x60kg
5x85kg
5x120kg (Was supposed to be 3...)
15x130kg I was inpressed by this, got in a rhythm and just banged them out. Grip was going by 14 though...
Wide grip pull-ups: (Assisted, i'm a weiner..)
3x8
DB Rows:
3x8 @30kg
Reverse flys: (I think that's what they are called?)
3x8 @ 12.5kg
Hammer curls: (Drop sets)
10x15kg
8x12.5kg
8x10kg
8x7.5kg
I enjoyed that although I appear to have burst some blood vessels in my forearms. Its like someone's given them a love bite or something but doesn't actually hurt?! Still a good session.
Currently on a 5/3/1 style workout
Back day: 3rd week(Heavy week)
Deadlifts:
10xbar
10x60kg
5x85kg
5x120kg (Was supposed to be 3...)
15x130kg I was inpressed by this, got in a rhythm and just banged them out. Grip was going by 14 though...
Wide grip pull-ups: (Assisted, i'm a weiner..)
3x8
DB Rows:
3x8 @30kg
Reverse flys: (I think that's what they are called?)
3x8 @ 12.5kg
Hammer curls: (Drop sets)
10x15kg
8x12.5kg
8x10kg
8x7.5kg
I enjoyed that although I appear to have burst some blood vessels in my forearms. Its like someone's given them a love bite or something but doesn't actually hurt?! Still a good session.
Welcome back.
And it's called a petechial haemorrage, arising from localised ruptures in blood vessels due to very high transient blood pressure. Not necessarily a problem, but may suggest you need to work on your breathing as you brace if it is a quasi-regular occurrence.
And it's called a petechial haemorrage, arising from localised ruptures in blood vessels due to very high transient blood pressure. Not necessarily a problem, but may suggest you need to work on your breathing as you brace if it is a quasi-regular occurrence.
I've still been here and pumping iron, just lax with my updates...
I see. To be fair, this is the first time I've ever had that happen to me?! I'll see what happens with the next few heavy sessions.
It's not necessarily a problem, but if it's happening consistently then that can point to an underlying issue with something.
Keep lifting, however.
Shoulder day:
Push Press:
10 x bar
5 x 42.5kg
3 x 47.5kg
8 x 55kg
10 x 40kg (Just threw them in to be sure..
)
Lateral Raise:
8 x 12.5kg
8 x 10kg
8 x 10kg
Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets
Shrugs:
8 x 40kg
8 x 30kg
8 x 24kg
My shoulders are tingling as I type this... I know a lot of guys round here don't like shrugs but I've told my training buddy we are swapping them out for the next cycle. I find the heavy dumbells have helped my grip though so when we dump them I'll try and find something for grip work. Any ideas? (Already deadlifting but the stronger the grip the better.)
Push Press:
10 x bar
5 x 42.5kg
3 x 47.5kg
8 x 55kg
10 x 40kg (Just threw them in to be sure..
)Lateral Raise:
8 x 12.5kg
8 x 10kg
8 x 10kg
Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets
Shrugs:
8 x 40kg
8 x 30kg
8 x 24kg
My shoulders are tingling as I type this... I know a lot of guys round here don't like shrugs but I've told my training buddy we are swapping them out for the next cycle. I find the heavy dumbells have helped my grip though so when we dump them I'll try and find something for grip work. Any ideas? (Already deadlifting but the stronger the grip the better.
)Leg Day:
The last of the heaviest days and the one I was looking forward to the least...
Squats:
10 x bar
10 x 60kg
5 x 82.5kg
3 x 92.5kg
10 x 105kg (These were terrible. Didn't feel deep enough and just felt too heavy. I'll see what its like in 4 weeks time after some regular training but if its still terrible, we'll scale back and work our way back up.)
10 x 60kg (As the above were terrible I decided to hit us with some paused squats. Never tried these before but the burn was lovely. 2 second pause at the bottom.)
DB Walking lunges:
24kg x 20m x 3 (Love and hate these at the same time. Especially after the paused squats.)
Calf raises on the leg press machine:
8 x 90kg
8 x 90kg
8 x 90kg
Leg extensions:
8 x 45kg
8 x 45kg
8 x 45kg
I'm now sat here in the office and my legs are nicely burning.
After the light week next week i'll be changing the assistance stuff to Ice's recommendations in preparation for the next cycle. Bring on dem gainz. Gainzville Population: me
The last of the heaviest days and the one I was looking forward to the least...
Squats:
10 x bar
10 x 60kg
5 x 82.5kg
3 x 92.5kg
10 x 105kg (These were terrible. Didn't feel deep enough and just felt too heavy. I'll see what its like in 4 weeks time after some regular training but if its still terrible, we'll scale back and work our way back up.
)10 x 60kg (As the above were terrible I decided to hit us with some paused squats. Never tried these before but the burn was lovely.
2 second pause at the bottom.)DB Walking lunges:
24kg x 20m x 3 (Love and hate these at the same time. Especially after the paused squats.)
Calf raises on the leg press machine:
8 x 90kg
8 x 90kg
8 x 90kg
Leg extensions:
8 x 45kg
8 x 45kg
8 x 45kg
I'm now sat here in the office and my legs are nicely burning.
After the light week next week i'll be changing the assistance stuff to Ice's recommendations in preparation for the next cycle. Bring on dem gainz. Gainzville Population: me
So, after getting tonsillitis and the joys that brought I had a brief interruption to my training but here are the most recent workouts...
9/12/2013 - Chest Day
Flat Bench:
10 x bar
5 x 57.5kg
5 x 62.5kg
8 x 65kg
Incline Bench:
8 x 40kg
8 x 40kg
8 x 40kg
Dips:
7 @ BW
6 @ BW
6 @ BW
My weight gain is telling with these.. I remember when I used to hang a 10/15kg weight from my belt. Now that 10/15kg is part of me...
DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg
14/12/2013 - Back Day
Deadlift:
10 x bar
10 x 60kg
5 x 102.5kg
5 x 110kg
12 x 115kg
Wide Grip Pull-ups: (A mixture of weakness and fatness means the machine now has to assist me...)
8 @ BW with assistance
8 @ BW with assistance
8 @ BW with assistance
To fix the above i'm going to do some slow negatives as they worked really well for me before. If you aren't sure what I mean I jump up for the pull part and lower myself as slowly as possible. Works a treat!
Cable Pulldowns with rope: Drop sets
Lots of reps from 25kg to 5kg. Gives a lovely burn.
15/12/2013 - Shoulder Day
Push Press:
10 x bar
5 x 45kg
5 x 47.5kg
8 x 50kg
Lateral Raise:
8 x 10kg
8 x 10kg
8 x 10kg
Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets
Shrugs:
8 x 35kg
8 x 30kg
8 x 25kg
18/12/2013 - Leg Day
Squats:
10 x bar
5 x 87.5kg
5 x 92.5kg
5 x 100kg
5 x 60kg paused
5 x 60kg as explosive as possible. (Which weren't terribly explosive... But its the thought that counts..)
DB Walking lunges:
24kg x 20m x 3
Calf raises on the leg press machine:
8 x 100kg
8 x 100kg
8 x 100kg
Leg extensions:
8 x 30kg
8 x 35kg
8 x 45kg
My legs are burning right now and stairs are terrible. But it dasitmane.jpeg Looking forward to starting heavy week on Friday with chest day. If all goes to plan it will be a rep PB @ 67.5kg on the flat bench.
9/12/2013 - Chest Day
Flat Bench:
10 x bar
5 x 57.5kg
5 x 62.5kg
8 x 65kg
Incline Bench:
8 x 40kg
8 x 40kg
8 x 40kg
Dips:
7 @ BW
6 @ BW
6 @ BW
My weight gain is telling with these..
I remember when I used to hang a 10/15kg weight from my belt. Now that 10/15kg is part of me...DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg
14/12/2013 - Back Day
Deadlift:
10 x bar
10 x 60kg
5 x 102.5kg
5 x 110kg
12 x 115kg
Wide Grip Pull-ups: (A mixture of weakness and fatness means the machine now has to assist me...)
8 @ BW with assistance
8 @ BW with assistance
8 @ BW with assistance
To fix the above i'm going to do some slow negatives as they worked really well for me before. If you aren't sure what I mean I jump up for the pull part and lower myself as slowly as possible. Works a treat!
Cable Pulldowns with rope: Drop sets
Lots of reps from 25kg to 5kg. Gives a lovely burn.
15/12/2013 - Shoulder Day
Push Press:
10 x bar
5 x 45kg
5 x 47.5kg
8 x 50kg
Lateral Raise:
8 x 10kg
8 x 10kg
8 x 10kg
Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets
Shrugs:
8 x 35kg
8 x 30kg
8 x 25kg
18/12/2013 - Leg Day
Squats:
10 x bar
5 x 87.5kg
5 x 92.5kg
5 x 100kg
5 x 60kg paused
5 x 60kg as explosive as possible. (Which weren't terribly explosive... But its the thought that counts..)
DB Walking lunges:
24kg x 20m x 3
Calf raises on the leg press machine:
8 x 100kg
8 x 100kg
8 x 100kg
Leg extensions:
8 x 30kg
8 x 35kg
8 x 45kg
My legs are burning right now and stairs are terrible. But it dasitmane.jpeg Looking forward to starting heavy week on Friday with chest day. If all goes to plan it will be a rep PB @ 67.5kg on the flat bench.
Man of Honour
Some strong workouts in this thread, I'm mirin' hard
Even though its Christmas and some people seem to be stopping their training(?!?!) here I am showering you all in the gainzfilled festive jooce from my Christmas log...
Chest Day
Flat Bench:
10 x bar
5 x 55kg
5 x 62.5kg
6 x 67.5kg (Really tough but a reps PB!)
Incline Bench: (Pretty sure these are usually 40 but my training buddy stuck some 15's on the bar so I thought **** it. The last 6 were tough.)
8 x 50kg
8 x 50kg
6 x 50kg
Dips:
6 @ BW
6 @ BW
6 @ BW
The dips are still tough. I either have to get lighter, stronger or man up. Or just all 3.. Nomsayin?
DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg
definitively going to feel this tomorrow. feelsgoodman.jpeg
Forgot the cable pulldowns: (With rope attachment.)
Started at 50kg on the machine and worked my way down to 10kg x lots of reps. Pumpville population: 1 (On the outskirts obviously...)
Chest Day
Flat Bench:
10 x bar
5 x 55kg
5 x 62.5kg
6 x 67.5kg (Really tough but a reps PB!
)Incline Bench: (Pretty sure these are usually 40 but my training buddy stuck some 15's on the bar so I thought **** it. The last 6 were tough.)
8 x 50kg
8 x 50kg
6 x 50kg
Dips:
6 @ BW
6 @ BW
6 @ BW
The dips are still tough. I either have to get lighter, stronger or man up. Or just all 3.. Nomsayin?
DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg
definitively going to feel this tomorrow. feelsgoodman.jpeg
Forgot the cable pulldowns: (With rope attachment.)
Started at 50kg on the machine and worked my way down to 10kg x lots of reps. Pumpville population: 1 (On the outskirts obviously...)
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