Screw You December!

tom_nieto

tom_nieto

tom_nieto

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Joined
18 Oct 2002
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Birmingham
The festive season has come to an end with an almighty bang. Much port and game have been consumed and little physical activity had occurred - January is going to be painful!

The plan is to get back to it. My new year's resolution is to get up early, so the difference this time is the timings of gym sessions which will be before I get to work. Aiming for four times a week - legs, chest, back, shoulders. The sessions may be shorter at first so I'll concentrate on squats, DB bench, DL, DB OHP. I'll add in extra exercises if there's time. This should be achievable most days apart from overnight on calls where I'm actually called in all night and early starts at work (1 week in 7 and the odd theatre day). In reality these days will constitute rest days and if I'm struggling to make up the numbers I can go after work.

Start weight 15st 7lb (98kg).

Double bill this weekend to get started:

Saturday Legs:

Warm up (slept funny and unfit)
Front squat superset with back squat 3x10 @ 50kg. Still no squat rack :(
BB lunges 3x10 @ 50kg
Leg press 3x10 @ 160kg
Single leg calf raises 3x10 BW

Sunday Chest:

Thorough shoulder warm up
DB Bench 10(15,20,25,27.5)
Incline DB bench 3x10 @ 20kg
DB fly 3x10 @12.5kg
BW Dips 3x10 (got to 7 on last set).

Happy new year everyone!
 
Back yesterday:

DL didn't go well. Lower back very tight. Stopped after 2 sets at 80kg (not even warmed up). Try again next week.
4 sets of 5 pull ups (parallel grip). Had to jump up and slow negative the last set.
Lat pull downs - 3 x 10 @ 60kg. Concentrated on very wide grip and a squeeze at the bottom of the rep.
Face pulls - 3 x 10 @ 55kg. Again concentrating on the squeeze and isolating rear delts and traps.

The result today is that I've got some decent lat DOMS and am still aching from legs and chest at the weekend. Rest today and will look at shoulders next. This is going to be painful!!
 
Shoulders this morning.

Rotator cuff warm up
DB OHP - 10(15,20,22.5,22.5,22.5) - might have done 4 sets at 22.5 but lost count!
Lateral raise - 3 x 10 @7.5
Front raise SS with real delt fly - 3 x 10 @ 5kg

Plan for a bit of cardio tomorrow then legs Friday, chest Saturday.
 
Thanks!

Not sure what the best approach for squats is - only started front squatting at this gym due to lack of a rack. I suppose volume is king here. I need to get better at cleaning the bar as this is limiting me as you can imagine!

Diet is my enemy (especially beer). I've improved everything over the last 12 months substantially and got down to 15 st for my wedding. That was cycling up to 125 miles a week also! Now I'm in a research job at a desk it opens up new snacking potential (can't snack when scrubbed in theatre!). I just need to be stricter with myself. Breakfast and lunch remain very similar - porridge and a homemade chicken and salad wrap with fruit. Dinner is mostly home cooked and we've cut down portion size - especially rice and other carbs. I have too many cheat days and the truth is that I mostly eat what I like.
 
Have signed up - it's a great app! I don't want to turn into the guy that weighs everything that he eats, but I have to admit it would be an interesting experiment! I think it will add a bit more discipline rather than bringing huge sweeping changes, but let's see... got the Mrs on it too which will be intriguing - her daily allowance is a paltry 1200 calories!!

Calorie goal is 2310 (to lose 1lb a week apparently). Have eaten 2200 today and walked 60 minutes to work and back which means I can still have another 430 calories today. Good job I started today and didn't count the curry and beers from yesterday!!
 
Legs -

Front squat SS with back squat - 3 x 10 @ 60kg
BB lunge - 4 x 10 @ 50kg
Leg press - 10(160,170,175)
Single leg calf raise - 3 x 10

2471 calories today. Might have a few more in a bit! Not sure exactly how accurate the counting is, but I guess it gives a decent indicator.

On another note, my wife bought the Hemsley and Hemsley cookbook today so I'm going proper mad and going to try to substitute noodles and rice with courgette noodles and cauliflower rice. The book talks a bit too much about toxins and raw foods for my liking. Wish me luck!
 
Chest:

Rotator cuff warm up
DB Press - 10(12.5, 20, 27.5, 27.5, 27.5)
Incline DB press - 10(22.5, 22.5) 5(22.5) 10(15) - couldn't grind out the last set so dropped the weight
DB fly - 4 x 10 @ 10kg
BW Dips - 3 x 10

Back is sore after legs yesterday... Might have to change the routine a bit if it's still very sore tomorrow.
 
Back

BB BOR - 3 x 10 @ 30kg
Single arm DB BOR - 3 x 10 @ 27.5kg
Pull ups - 3 x 5 @ BW (these were rubbish today, concentrated on slow negs)
Lat pull down - 3 x 10 @ 60kg
Cable lat pull down with horizontal bar - 3 x 10 @ 35kg
TRX back fly
TRX pistol squats and bosu ball pistol squats for gags.

Lower back is dodgy at the moment so left out deadlifts. Feeling globally weak, although it's not the calorie intake - 2600 today! Diet is going to play a big role and logging foods will help me reduce sugar intake and increase protein. Going to try rugby training on Wednesday again!
 
Strapped the hell out of my ankle and went to rugby training. Felt good, luckily no contact. The new boots are comfy and don't dig into the 3G Astro turf too much. Didn't do much good for my lack of pace though! Good to get back to it at any rate.
 
GSVBagpuss said:
No squat rack + want to do legs = Bulgarian Split Squat time?
Click to expand...

I think so... Serious feels after the last time I tried them! Better with BB or DB?

Shoulders yesterday:

Rotator cuff ++
OHP on machine 10(50,60,60,60)
Lateral raise - 3 x 10 @ 10kg
Front raise SS back fly - 3 x 10 @ 7.5kg
TRX face pull 3 x 10
TRX bizeps

Rest day today. Managed to eat 2900 calories yesterday with 156g of brotein. Might cut back a little today!
 
Rugby training on Wednesday followed by back today.

Bar warm up. Went through the DL motions also. Back has improved, but need to go slow.
BOR - 10(20,20,40,50,50)
Pull ups - 5 x 5 BW - improving here thank goodness.
Lat pull down - 10(60,65,65). Slow and squeeze at the bottom
Straight arm cable pull down - 10(40,40,45)
TRX back fly - 3 x 10

Couple of slip ups diet wise, but still concentrating on replacing rubbish with proper food. Chocolate has been scrapped in the daytime in favour of nuts for example.

Might try contact training next Wednesday for rugby... we'll see how that feels the next day!
 
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