Rids - 283lb to Marathon - Let the journey begin

Rids · 27 Sep 2017 at 22:08

Back Day

Seated Row
80kg x 12 x 5
65kg x 20 x 1
55kg x 25 x 1
45kg x 30 x 1

Deadlift
75kg x 6 x 1
95kg x 6 x 4

Facepull
25kg x 15 x 1
25kg x 14 x 1
25kg x 13 x 1
25kg x 12 x 2

Straight Arm Pulldowns
20kg x 12 x 2
20kg x 10 x 1
20kg x 9 x 1

Negative Chin Ups
BW x 5 x 3

Dropped the lat pulldowns / v-bar pulldowns from the routine tonight and brought in the negative chin ups. Lots of work to do here, was more a case of me trying to arrest my fall than lowering myself, but hopefully will get better with time.
Moving the deadlifts earlier into the workout was good, grip was fine, felt smoothe and easy.

Rids · 29 Sep 2017 at 11:22

Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 2
22kg x 9 x 2

DB Incline Bench
18kg x 12 x 3
18kg x 11 x 1
18kg x 9 x 1

Cable Crossovers
10kg x 12 x 1
10kg x 10 x 2
7.5kg x 12 x 2

Pec Deck
45kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 2

Close Grip Bench Press
45kg x 5 x 5

Pec Fly
8kg x 12 x 3

Was feeling a bit rough, bit of a cold and sore throat but managed to power through. No real progress, but didn't lose anything either.

Rids · 29 Sep 2017 at 22:26

Leg Day - From Hell

Front Squat
Bar x 12 x 1
30kg x 12 x 1
40kg x 10 x 1
40kg x 9 x 1

Prowler Shuttles
76kg push from bottom, 132kg push from top, 28kg DB farmers walk x 4

Leg Press
120kg x 14 x 1
140kg x 14 x 1
160kg x 14 x 1
180kg x 14 x 1
200kg x 14 x 4
170kg x 14 x 1

Calf Extension
150kg x 15 x 5

Leg Curl
65kg x 8 x 4

Barbell Curl
20kg x 12 x 3

Negative Chin Ups
BW x 6 x 1
BW x 5 x 2

Front squatted for the first time in my life as still can't get a bar comfortably behind my shoulders. Feel like I bruised the **** out of my shoulder and there is definately still work to do on these before I can class myself as comfortable with them.
Hit the Prowler hard to make up for the dissapointing squat work, right at the limit but it felt good.
Chins went well, pretty sure there were a couple of genuine chin ups amongst the negatives, or at least 3/4 chin ups.

Rids · 30 Sep 2017 at 15:33

Shoulder Day

DB Shoulder Press
16kg x 12 x 2
16kg x 10 x 1
16kg x 8 x 1
16kg x 9 x 2

Front Raise
8kg x 9 x 5

Lateral Raise
8kg x 9 x 5

High Pull
25kg x 12 x 2
25kg x 11 x 1
25kg x 10 x 2

DB Shrugs
22kg x 25 x 6

Arnold DB Press
12kg x 10 x 2
12kg x 9 x 2
12kg x 7 x 1

Landmine Press
32.5kg x 12 x 3

So close to bagging 16 x 12 x 3 which would mark progress up to 18kg on the shoulder press, overall not a bad workout considering I'm still under the weather.
Definately plan to continue with the front squats, there is a lot of work to do there but should at least mean I'll be able to put a reasonable amount of weight on the bar once I get the form nailed.

Rids · 1 Oct 2017 at 22:13

Back Day

Seated Row
80kg x 12 x 5
65kg x 22 x 1
55kg x 27 x 1
45kg x 32 x 1

Deadlift
95kg x 6 x 1
100kg x 6 x 4

Straight Arm Pulldown
20kg x 12 x 2
20kg x 11 x 2

Facepull
25kg x 15 x 2
25kg x 14 x 1
25kg x 13 x 1
25kg x 12 x 1

Ab Crunch
50kg x 15 x 4

Negative Chin Ups
BW x 6 x 2
BW x 5 x 1

Solid progress on the deads again, no issues, will keep it going.
Each set of chin ups starts with 2 proper chins and the rest negatives, I'm getting there!

Rids · 2 Oct 2017 at 22:22

Light Whole Body / Cardio Day

DB Bench Press
10kg x 12 x 1
22.5 x 12 x 1
22.5 x 10 x 1
20kg x 10 x1

Really slow tempo, working on form.

Deadlift
40kg x 12 x 2
50kg x 12 x 2

Again form work, its been highlighted to me that my upper back tends to arch at times, working on pulling my shoulders back.

DB Chest Supported Row
15kg x 12 x 3

Ball Slams ss/ Hammer Curls
11kg x 15 x 3 / 9kg x 12 x 3

Single Leg Hip Thrusts
BW x 12 x 3

2.6km swim.

Had a bit of a food blow out at the weekend so really wanted to push today. Swim felt so good, I stopped at 104 lengths but there was plenty left in the tank, felt so much easier than the 100 lengths the week before.

Rids · 3 Oct 2017 at 16:37

Chest Day / Breast Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 3
22kg x 10 x 1
22kg x 9 x 1

Incline Bench Press
20kg x 12 x 1
20kg x 10 x 2
20kg x 9 x 1
20kg x 8 x 1

Cable Crossovers
10kg x 12 x 4
10kg x 10 x 1

Pec Deck
45kg x 12 x 1
60kg x 10 x 3
60kg x 8 x 1

Close Grip Bench Press
45kg x 5 x 1
45kg x 6 x 4

Negative Chin Ups
BW x 6 x 3

Finally hit 3 x 12 @ 22kg on the bench, weight gos up next session. Incline weight went up this workout and felt good (but tough!) - also nailed a couple of full on chin ups, no cheating. Progress feels good.

Rids · 4 Oct 2017 at 09:37

Thanks guys, don't get me wrong though I'm not exactly setting world record pace. Takes me about 60-70 minutes!

Rids · 5 Oct 2017 at 09:26

Leg Day - Overtraining Edition

Front Squat
Bar x 12 x 1
30kg x 12 x 3

Reverse Lunges
BW x 12 x 1
12kg x 12 x 3

Leg Press
120kg x 16 x 1
140kg x 16 x 1
160kg x 16 x 1
180kg x 16 x 1
200kg x 16 x 4
160kg x 16 x 1

Calf Extension
150kg x 18 x 5

Leg Curl
65kg x 9 x 4

Leg Extension
25kg x 40 x 1
50kg x 12 x 4

Hammer Curls
12kg x 12 x 3

Front squats went really badly, couldn't get the bar stable, kept rolling off my right shoulder. These need work. Hammered the leg press to make up for it, that is right at my limit.
Feel like I'm starting to get worn down by all the training, think yesterday was 75 days in a row training at least once a day. Holiday in 16 more days so a well earned break approaches.

Rids · 6 Oct 2017 at 14:15

Shoulder Day

DB Shoulder Press
16kg x 12 x 2
16kg x 11 x 1
16kg x 9 x 3

Front Raise
8kg x 10 x 5

Lateral Raise
8kg x 10 x 5

Shrugs
24kg x 15 x 6

High Pull
25kg x 12 x 5

Arnold DB Press
12kg x 12 x 1
12kg x 8 x 2

Landmine Press
32.5kg x 12 x 3

Arnolds were really tough today - think I was just fatigued from the rest of the workout but overall pretty pleased with how it turned out. Going to up the weight on the DB Shoulder Press next workout, was inches from getting the 3 x 12.

Rids · 6 Oct 2017 at 22:07

Back Day - Wimp Edition

Deadlift
75kg x 6 x 1
105kg x 6 x 4

Straight Arm Pulldown
20kg x 12 x 4

Negative Chin Ups
BW x 7 x 1
BW x 6 x 2

Lat Pulldown
45kg x 12 x 2
55kg x 8 x 4

And thats it for today... I didn't eat before my session, and I've been light on calories all week so everything felt hard. Progressed on the deadlift but it felt like I was trying to lift a house, decided to keep tonight short and sweet.

Rids · 7 Oct 2017 at 15:12

Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 12 x 1
24kg x 10 x 1
24kg x 8 x 2
24kg x 7 x 1

Incline DB Bench Press
20kg x 12 x 1
20kg x 9 x 1
20kg x 8 x 1
20kg x 7 x 2
20kg x 6 x 1

Cable Crossovers
10kg x 12 x 5

Pec Deck
45kg x 12 x 1
60kg x 12 x 1
60kg x 10 x 3

Pec Fly
10kg x 10 x 3

Close Grip Bench Press
45kg x 7 x 5

Reverse Curl
15kg x 15 x 1
17.5kg x 15 x 1
20kg x 10 x 2

Rids · 8 Oct 2017 at 22:54

Leg Day - Rise of the Machine Weights

Leg Press
120kg x 16 x 1
140kg x 16 x 1
160kg x 16 x 1
180kg x 16 x 1
200kg x 16 x 3
200kg x 20 x 1
160kg x 16 x 1

Calf Extension
150kg x 20 x 5

Leg Extension
25kg x 50 x 1
55kg x 12 x 4

Leg Curl
65kg x 10 x 4

Ab Crunch Machiine
55kg x 12 x 4

Negative Chin Ups
BW x 7 x 2
BW x 6 x 1

4 full BW chin ups to open... its getting there. Once I can manage 8 then I'm going to move on to pull ups.
Need to do more leg work with free weights, still can't back squat and front squat needs work. Goblet squats hurt my lower back more than anything as its hard to hold the desired weights. Must. Work. Shoulder. Mobility.

Rids · 9 Oct 2017 at 10:59

We do have a roman chair at my gym, it looks like some kind of medieval torture device that I've steered well clear of but I'll look up some exercises and give it a go.

I wouldn't say that I have lower back problems, just back starts to ache a little when holding a 25kg+ kettlebell and doing goblet squats! But like you say if I'm going to feel the difference then it is certainly worth adding into the routine!

You're training twice a day every day?!

Rids · 9 Oct 2017 at 21:56

Chest / Cardio Day

BB Bench Press
40kg x 12 x 1
50kg x 10 x 1
55kg x 8 x 1
60kg x 6 x 1
55kg x 8 x 1
50kg x 8 x 1

DB Incline Bench Press
16kg x 12 x 1
18kg x 12 x 1
18kg x 9 x 2

Cable Crossovers
10kg x 12 x 3

2.7km swim, I'm dying.

Had a spotter today so I wanted to see if I managed to push through my Bench Press plateau. Pleased to say that 55kg is no longer a problem, 60kg felt heavy but I think thats my new working weight.
2.7km swim to finish, it was hell. I was sharing a lane with a very fast, very confident swimmer and I spent the first 20 lengths trying to keep pace with him but he blew me away. I wanted to stop, everything hurt, but managed to push on and hit the 2.7km, absolutely dying now.

Rids · 10 Oct 2017 at 22:20

Shoulder Day

OHP
30kg x 6 x 4
30kg x 4 x 1

Front Raise
8kg x 12 x 5

Lateral Raise
8kg x 12 x 5

Shrugs
24kg x 18 x 6

Highpull
25kg x 12 x 5

Landmine Press
35kg x 12 x 3

1km run in 5 minutes.

Doing shoulder day the day after a 2.7km swim is a **** idea for the record. Won't be repeating that.
First time I've done OHP for a long time, expected 30kg to be my warm up weight but it felt tough - also had trouble with my back arching drastically. This needs work.
First time I've touched a treadmill in over a year, pleased to cruise 1km in 5 minutes. Next attempt will be for an 8 minute mile.

Rids · 11 Oct 2017 at 23:05

Back Day

Seated Row
80kg x 14 x 5
65kg x 25 x 1
55kg x 30 x 1
45kg x 35 x 1

Straight Arm Pulldowns
20kg x 14 x 1
20kg x 13 x 1
20kg x 12 x 2

Facepulls
25kg x 15 x 3
25kg x 13 x 1
25kg x 12 x 1

Deadlift
75kg x 6 x 1
110kg x 6 x 4

Knackered myself out at the start by hitting the Seated Rows a bit too hard, had barely anything left in the tank by the time I got to the deadlifts but pleased to pull 110kg for reps.

Rids · 12 Oct 2017 at 22:11

Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 12 x 1
24kg x 11 x 1
24kg x 9 x 1
24kg x 7 x 2

Incline Bench Press
20kg x 12 x 1
20kg x 10 x 1
20kg x 9 x 1
20kg x 8 x 2
20kg x 6 x 1

Pec Deck
45kg x 12 x 1
60kg x 12 x 2
60kg x 11 x 1
60kg x 10 x 1

Close Grip Bench Press
45kg x 7 x 3
45kg x 6 x 3

Pectoral Fly
10kg x 12 x 3

Negative Chin Ups
BW x 7 x 3

Hammer Curls
12kg x 12 x 3

Solid workout, no real progress but given the lack of calories and the way that weight is falling off me at the moment I'm happy to keep things steady.

Rids · 13 Oct 2017 at 23:19

Jesus, would be interested in seeing your logs!

Leg Day

Leg Press
120kg x 18 x 1
140kg x 18 x 1
160kg x 18 x 1
180kg x 18 x 1
200kg x 18 x 4
160kg x 18 x 1

Calf Extension
160kg x 15 x 6

Leg Curl
70kg x 8 x 4

Leg Extension
25kg x 60 x 1
60kg x 12 x 4

Hammer Curls
14kg x 12 x 3

Hanging Leg Raises
BW x 15 x 3

Chin Ups
BW x 5

Cable Crossovers
7.5kg x 20 x 1
10kg x 10 x 2

Generic machine leg day, need to get on the plate loaded leg press to progress.
Bit of upper body to finish off, 5 full rep chin ups - pleased.

Rids · 15 Oct 2017 at 19:31

Thats a lot of weight your shifting, nice.

Saturday Shoulders

OHP
Bar x 10 x 1
32.5kg x 6 x 5

Front Raise
8kg x 10 x 5

Lateral Raise
8kg x 10 x 5

DB Shrugs
24kg x 20 x 6

High Pull
25kg x 14 x 1
25kg x 12 x 2

Landmine Press
35kg x 15 x 1
35kg x 12 x 2

Hanging Leg Raise
BW x 20 x 3

Push Ups
BW x 25 x 1

Sunday - Back Day

Deadlift
75kg x 6 x 1
115kg x 6 x 4

Straight Arm Pulldowns
20kg x 15 x 3
20kg x 12 x 1

Facepull
25kg x 15 x 5

Roman Chair Back Extentions
BW x 12 x 3

DB Chest Supported Row
18kg x 12 x 3

Negative Chin Ups
BW x 7 x 2

Deadlifting 115kg for reps, thats a new rep PB. Need somebody to video me on the Roamn Chair Back Extensions as not 100% on form but didn't feel difficult at all. If form is correct will need to add some weight to this.