Rids - 283lb to Marathon - Let the journey begin

Rids · 3 Dec 2017 at 13:49

Shoulder Day

OHP
20kg x 12 x 1
30kg x 12 x 1
35kg x 5 x 5

Front Raise
8kg x 10 x 4

Lateral Raise
8kg x 10 x 4

Shrugs
24kg x 18 x 5

Highpull
25kg x 12 x 4

Landmine Press
30kg x 15 x 3

Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 3

Deadlifts at the end of the workout were hard, grip was shot, stripped a calous off my hand which is always fun.

Rids · 4 Dec 2017 at 22:27

Leg Day

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

Calf Extension
160kg x 18 x 5

Leg Extension
50kg x 12 x 1
65kg x 10 x 3

Leg Curl
55kg x 12 x 1
65kg x 10 x 3

Ab Crunch Machine
55kg x 12 x 5

Chin Ups
BW x 6 x 1
BW x 5 x 1
BW x 3 x 1
BW x 5 x 1

Much pain, many ouchies, send food and cuddles.

Rids · 5 Dec 2017 at 13:03

Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 1
22kg x 9 x 1
22kg x 7 x 1

DB Incline Bench Press
18kg x 12 x 1
18kg x 10 x 1
18kg x 9 x 1

Cable Crossovers
7.5kg x 15 x 4

Pec Fly
10kg x 8 x 1
8kg x 10 x 2

Close Grip Bench Press
40kg x 8 x 1
45kg x 5 x 3

Reverse Curls
17.5kg x 12 x 1
20kg x 10 x 1
22.5kg x 8 x 2

Semi-fasted session, was absolutely knackered after the first exercise. Going to be feeling this one I think.

Rids · 6 Dec 2017 at 16:54

Back Day

Seated Row
80kg x 12 x 5
60kg x 12 x 2

Straight Arm Pulldowns
20kg x 12 x 3
20kg x 10 x 1
15kg x 12 x 1

Facepull
25kg x 12 x 4

Lat Pulldown
45kg x 12 x 1
55kg x 8 x 1

Reverse Grip Facepull
10kg x 15 x 4

Back Extension
BW+5kg x 20 x 3

Hammer Curl
14kg x 8 x 3

Another back day with no deadlifts, will make it up again tomorrow.

Rids · 7 Dec 2017 at 09:53

Shoulder Day

DB Shoulder Press
14kg x 12 x 1
16kg x 12 x 1
16kg x 10 x 1
16kg x 8 x 1
16kg x 7 x 1

Front Raise
10kg x 6 x 2

Lateral Raise
10kg x 6 x 2

Shrugs
24kg x 20 x 4

Landmine Press
32.5kg x 12 x 3

Fasted session at 6am this morning as I'm out tonight. Didn't have much in the tank.

Rids · 11 Dec 2017 at 11:08

Friday - Rest Day

Chest Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 2
22kg x 10 x 1
22kg x 8 x 1

DB Incline Bench press
18kg x 12 x 2
18kg x 9 x 1
18kg x 10 x 1

Cable Crossovers
10kg x 12 x 4

Close Grip Bench Press
40kg x 12 x 1
45kg x 8 x 1
45kg x 7 x 1
45kg x 6 x 1

Bicep Curls (Cable)
20kg x 12 x 1
22.5kg x 10 x 1
25kg x 8 x 1
27.5kg x 6 x 1
30kg x 4 x 1

Couple of little twinges in the knee while walking around over the last few days, I have become a leg day skipper

Back Day

Seated Row
65kg x 15 x 5
55kg x 15 x 2

Straight Arm Pulldown
22kg x 12 x 4

Facepull
25kg x 15 x 2
25kg x 12 x 2

Lat Pulldown
45kg x 12 x 1
55kg x 8 x 4

Reverse Grip Facepulls
15kg x 15 x 4

Roman Chair Back Extensions
BW+10kg x 15 x 3

Again still feeling twinges in the knee, skipped deadlifts, I'm a horrible person.

Rids · 13 Dec 2017 at 22:34

Monday - Shoulders

Shoulder Press
14kg x 12 x 1
16kg x 12 x 4

High Pull
25kg x 12 x 4

Shrugs
26kg x 12 x 6

Landmine Press
35kg x 12 x 3

Front Raise
8kg x 10 x 1
8kg x 8 x 2

Lateral Raise
8kg x 10 x 1
8kg x 8 x 2

Bicep Curl (Machine)
25kg x 12 x 1
30kg x 10 x 1
35kg x 8 x 1
40kg x 8 x 1
45kg x 8 x 1

Tuesday - Leg Day

Leg Press
170kg x 16 x 10

Calf Extension
170kg x 12 x 7

Leg Curl
55kg x 12 x 1
65kg x 12 x 3

Leg Extension
50kg x 12 x 1
65kg x 12 x 2
65kg x 10 x 1

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

Wednesday - Chest Day

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

Incline Bench Press
18kg x 12 x 3
18kg x 10 x 1

Cable Crossovers
7.5kg x 12 x 4

Pec Deck
45kg x 12 x 1
65kg x 10 x 2
65kg x 8 x 1

Close Grip Bench Press
50kg x 5 x 4

Bicep Curls
25kg x 8 x 3

Rids · 20 Dec 2017 at 09:25

Long weekend in Bruges, too much food, far far too much alcohol.

Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 8 x 4

Incline Bench Press
18kg x 12 x 4

Cable Crossovers
10kg x 12 x 4

Ab Crunch Machine
55kg x 12 x 5

Pec Deck
45kg x 12 x 1
65kg x 12 x 1
65kg x 11 x 1
65kg x 9 x 1

Close Grip Bench Press
40kg x 8 x 4

BB Bicep Curl
40kg x 10 x 4

Rids · 21 Dec 2017 at 11:11

Back Day

Deadlift
75kg x 8 x 1
95kg x 8 x 4
75kg x 8 x 1

Seated Row
65kg x 15 x 5
55kg x 15 x 2

Facepull
20kg x 15 x 4

Straight Arm Pulldown
20kg x 12 x 4

Lat Pulldown
45kg x 10 x 1
55kg x 6 x 4

Roman Chair Back Extension
BW+10kg x 15 x 3

Hammer Curls
12kg x 12 x 1
12kg x 10 x 1
12kg x 8 x 1
12kg x 6 x 3

Deadlifting again, bumper plates weren't available to a fuller range of motion, found it tough.

Rids · 22 Dec 2017 at 11:24

Shoulder Day

OHP
15kg x 15 x 1
35kg x 8 x 1
40kg x 5 x 5

Front Raise
8kg x 8 x 4

Lateral Raise
8kg x 8 x 4

Shrugs
26kg x 15 x 5

High Pulls
20kg x 10 x 4

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

Ab Crunch Machine
55kg x 15 x 4

Arched my back badly on the last couple of sets of OHP, need to work on that.

Rids · 28 Dec 2017 at 12:29

Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 8 x 3
24lg x 6 x 2

Incline DB Bench Press
20kg x 10 x 2
20kg x 8 x 2
20kg x 7 x 1

Cable Crossover
10kg x 12 x 4

Close Grip Bench Press
35kg x 12 x 1
45kg x 8 x 3

Ab Crunch Machine
55kg x 18 x 2
55kg x 16 x 1
55kg x 14 x 1

Hammer Curls
16kg x 10 x 1
16kg x 8 x 3

Tricep Rope Extension
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1

Rids · 29 Dec 2017 at 21:35

Thursday - Back Day

Seated Row
70kg x 12 x 5
55kg x 15 x 2

Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 3

Lat Pulldown
45kg x 12 x 1
55kg x 10 x 1
55kg x 8 x 3

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

Facepull
25kg x 12 x 4

Reverse Grip Facepull
20kg x 12 x 4

10 lengths in the pool to finish, need to get back into doing some cardio.

Friday - Shoulders

OHP
20kg x 15 x 1
30kg x 12 x 1
40kg x 5 x 3
40kg x 3 x 1
40kg x 5 x 1
30kg x 12 x 1

Front Raise
8kg x 9 x 4

Lateral Raise
8kg x 9 x 4

Shrugs
28kg x 12 x 6

Landmine Press
35kg x 12 x 4

Ab Crunch Machine
40kg x 25 x 4

20 lengths to finish, giving up smoking is going to help.

Rids · 2 Jan 2018 at 09:36

Backcessory Day

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 8 x 4

High Pull
30kg x 8 x 4

Straight Arm Pulldown
20kg x 12 x 4

Facepull
25kg x 12 x 4

Reverse Grip Facepull
20kg x 12 x 4

Roman Chair Back Extension
BW+10kg x 20 x 3

10 lengths in the pool to finish

Rids · 4 Jan 2018 at 14:34

Monday - Half Baked Chest Day

DB Bench Press
18kg x 12 x 2
24kg x 11 x 1
24kg x 9 x 1
24kg x 8 x 2
24kg x 6 x 1
24kg x 4 x 1

... cant remember the rest, will update when I find my bit of paper

Tuesday - Back Day

Deadlift
75kg x 8 x 1
95kg x 8 x 1
105kg x 8 x 3

Straight Arm Pulldown
20kg x 12 x 4

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 15 x 4

Lat Pulldown
45kg x 12 x 1
60kg x 8 x 1
60kg x 7 x 1
60kg x 6 x 1

Ab Crunch Machine
55kg x 18 x 3
55kg x 14 x 1

Need to go back up to 115 on the deadlifts.

Wednesday - Weak Shoulders Day

OHP
20kg x 15 x 1
40kg x 6 x 1
40kg x 4 x 1
40kg x 5 x 2
40kg x 4 x 1
30kg x 10 x 1
30kg x 9 x 1

Front Raise
8kg x 10 x 4

Lateral Raise
8kg x 10 x 4

Hanging Leg Raise
BW x 20 x 3

Shrugs
28kg x 12 x 6

Tricep Rope Extensions
20kg x 10 x 1
20kg x 8 x 1
15kg x 10 x 1
15kg x 8 x 1

Felt crap, lifted crap.

Rids · 8 Jan 2018 at 11:22

Thursday - Rest Day

Friday - Chest

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 6 x 1

DB Incline Bench Press
20kg x 11 x 1
20kg x 10 x 1
20kg x 8 x 2

Cable Crossovers
10kg x 15 x 1
10kg x 13 x 1
10kg x 12 x 2

Pec Deck
45kg x 12 x 1
60kg x 9 x 3

Close Grip Bench Press
40kg x 7 x 3

Hammer Curls
12kg x 15 x 3

Saturday - Backcessory

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 15 x 4

Straight Arm Pulldowns
25kg x 15 x 4

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 6 x 4

Seated Row
60kg x 15 x 4

Ab Crunch Machine
40kg x 30 x 2
40kg x 25 x 2

Seated DB Incline Bicep Curl
8kg x 12 x 3

Roman Chair Back Extension
BW+10kg x 20 x 3

Rids · 11 Jan 2018 at 22:58

Bit slack with logging lately

Sunday - Shoulders

DB Shoulder Press
16kg x 12 x 4

Front Raises
8kg x 10 x 4

Lateral Raises
8kg x 10 x 4

DB Shrugs
28kg x 15 x 5

Landmine Press
35kg x 12 x 4

High Pull
30kg x 9 x 4

Hammer Curls
14kg x 10 x 3

Monday - Back Day

Lat Pulldown
45kg x 12 x 1
60kg x 8 x 4

Deadlift
75kg x 10 x 2
95kg x 10 x 3

Chest Supported Row
14kg x 12 x 4

Rear Delt Fly
6kg x 10 x 4

Leg Curl
55kg x 12 x 1
65kg x 12 x 3

Cable Bicep Curls
25kg x 8 x 1
22.5kg x 10 x 1
20kg x 12 x 1

Tuesday - Chest Day

BB Bench Press
35kg x 12 x 1
45kg x 10 x 1
55kg x 5 x 5

BB Incline Bench Press
40kg x 10 x 4

Pec Fly
8kg x 12 x 3

Pec Deck
45kg x 15 x 4

Ab Crunch Machine
60kg x 12 x 4

Tricep Rope Extensions
20kg x 10 x 1
20kg x 8 x 1
17.5kg x 10 x 1
17.5kg x 8 x 1
15kg x 10 x 1
15kg x 8 x 1

Wednesday - Rest Day

Thursday - Return of the Legs

Leg Press
150kg x 20 x 10 (Yes, 200 reps, fml)

Calf Extension
150kg x 15 x 7

Leg Extension
50kg x 12 x 1
60kg x 12 x 3

Ab Crunch Machine
40kg x 30 x 2
40kg x 25 x 2

Hammer Curls
14kg x 12 x 3

Return of legs into the routine with some nasty volume. I'm going to be sore as **** tomorrow.

Rids · 12 Jan 2018 at 22:15

Backcessory Day

Straight Arm Pulldown
25kg x 12 x 3
25kg x 10 x 1

Facepull
25kg x 15 x 4

Reverse Grip Facepull
20kg x 10 x 4

Close Grip Lat Pulldown
50kg x 12 x 1
60kg x 7 x 4

Hanging Leg Raise
BW x 20 x 4

Chest Supported Row
14kg x 12 x 4

Reverse Curl
15kg x 12 x 1
17.5kg x 12 x 1
20kg x 8 x 2

10 lengths in the pool to finish.

Rids · 22 Jan 2018 at 22:13

Lots of time, not much logging.

I'm still training but I've had a few pangs of tendonitis in the right shoulder, taking things easy and not pushing myself at the moment. It seems to be healing up slowly but surely though. Will log more once I'm back to training properly!

Rids · 17 Jul 2020 at 08:48

Thought I'd revive this log as a method to hold myself accountible.

Lockdown and work pressures have not been kind, 4 months of effectively not training at all have caught up with me.

Current weight 225lbs.

Target weight by 31/12/20 182lbs.

Plan is to return to the gym around the start of August, in the mean time I'm doing what I can at home, getting the body used to moving again, get the first few weeks DOMs out of the way.

Issues: Left shoulder is still all kinds of jacked up, any kind of pressing movement with even light weights results in cronic shoulder pain for weeks. I'm going to be look at physio to see what I can do, but think I'm going to be going down the cardio / legs / pull route and just have weedy arms until I can get this resolved.