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Re: Zippy's Journal
ok so last monday i managed to keep the 140s going. im happy it doesnt appear to be a fluke:-
bb press
30 x bar
8 x 90kg
8 x 120kg
3 x 140kg
6 x 130kg
8 x 100kg
i wont bore you with the rest
today i took the challenge of attempting the 40 kg dumbells for the shoulder press. i have been chasing them for some months now
db shoulder press
8 x 35kg
8 x 40kg
6 x 40kg
5 x 37.5kg
a bit of a scattered set, usually aim for 3 sets of 8 x 37.5kg so im chuffed at the move up. I smacked the first set of 40s relatively easy too !
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Re: Zippy's Journal
okies im a tad flued up so probably not 100%
bb press
30 x bar
8 x 90kg
8 x 120kg
3 x 140kg
2 x 140kg (2nd assisted)
4 x 130kg
8 x 100kg
tried 40 kg dumbells again. they seemed harder than last session but still happy with the results:-
db shoulder press
6 x 40kg
6 x 40kg
6 x 40kg
this set was hard but i wasnt 100% on form, so moderately chuffed nonetheless.
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Re: Zippy's Journal
Thought id add a brief update....
im nursing a right shoulder injury but managed a personal best of 145kgs on the flat bench :)
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Re: Zippy's Journal
managed a new personal best on the flat bench of 150kg, still with nagging shoulder injury.
i failed on the 155kg though
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Re: Zippy's Journal
still shoulder pains
bench press:
10 x 50kg
6 x 110kg
3 x 140kg
1 x 150kg
6 x 130kg
10 x 100kg
still going in the right direction :)
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Re: Zippy's Journal
still shoulder pains !
last monday managed:
bench press
10x60kg
8x100kg
3x140kg
1x150kg (+1 assisted)
6x130kg
10x100kg
chuffed at the attempt at 2nd 150kg, and i wasnt far of clearing it, the sticking point was high!
today i romped home with a personal best. I added a couple of 'biscuits' (2 x 1.25kgs) to the previous weight
bench press
10x60kg
8x100kg
1x152.5kg (+1 assisted)
6x130kg
10x100kg
well chuffed and showing some of the youngsters a lesson or two ;)
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Re: Zippy's Journal
I *think* my shoulder injury is beginning to come to an end. Considering I injured it in december 2009 it has been a long struggle. Lesson folks, warm up and if it hurts... STOP.
So i'm back to my 37.5kg shoulder presses, not easy but 40kgs are definitely in sight. That makes me feel good.
As for the bench press, it has been harder. I am hitting a plateau at about 140kgs. Yesterday i managed a 2 rep max of 145kg, then a single 140, then 2x130s. Low reps indeed, not quite sure what is happening here.
I may try dropping and trying to get a 8-10 set of 130 or 135kgs.
I also took a couple of pics in the changing rooms, on a crappy keyring camera hence the really poor quality.
http://i67.photobucket.com/albums/h3...m/Capture3.jpg http://i67.photobucket.com/albums/h3...m/Capture2.jpg http://i67.photobucket.com/albums/h3...m/Capture1.jpg
On the whole not going too badly considering ive had a couple of holidays that have broken the momentum and set me back a few weeks.
I should increase the cardio and cut a bit but that would invariably result in strength loss and this isnt my aim at the mo'.
Happy days :)
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Re: Zippy's Journal
well im still chasing my targets and they are getting harder.
I must look at diet and perhaps eat more often that once a day ! (at work is a problem)
So last week i was disappointed with my bench press lifts, im struggling to get more that 1-3 reps on 140kg
Im wondering if i need to punch out more reps (8ish) on 130kg and start from this approach.
This week i did the following:-
10 x 60kg
10 x 90kg
2* x 150kg (1st clean, 2nd assisted)
6 x 130kg
6 x 120kg
6 x 100kg
Then i went on to decline dumbells, incline dumbells and machine flyes.....
Two days after and the muscle soreness is high, which i see as a good sign. Will report back on progress.
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Re: Zippy's Journal
I'd say drop the weight to 130 or 125 and build it back up 2.5kg a week with 6 reps. Slowly slowly catchy monkey.
Good to see the regular updates mate, regardless of plateaus they are very impressive numbers.
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Re: Zippy's Journal
just a quick update, i managed a pb on the dumbell shoulder press....
8 reps 2x25kgs
8 reps 2x35kgs
7 reps 2x40kgs
2 reps 2x45kgs
ok it was only 2 reps, but im managing an anterior delt injury and was very happy with the 45kg dumbells :)
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Re: Zippy's Journal
well a snippet relating to my bench press, needing to break the 140/150 barrier.
so ive dropped the weight with an aim to increase the reps.
today i tried higher numbers on 120kgs,
8x60kgs
8x90kgs
8 x 120kgs
6x120kgs
6x120kgs
8x90kgs
the 120s were fairly easy so next week i'll try 125s, aim for 3 sets x 6 reps (+ warmups)
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Re: Zippy's Journal
okies, had a couple of weeks off so wasnt expecting miracles...
8 x 60kg
6 x 90kg
6 x 120kg
5 x 130kg
6 x 120kg
the first 120s were a doddle, 130's surprisingly harder than i thought considering the easier previous set
Anyhow, im not unhappy with the way its continuing.
I have two aims this year, firstly lose body fat, secondly break the 160kg bench
High aims but im gonna try my hardest....
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Re: Zippy's Journal
ok quick update, ive been on hols for a week in italy eating loads of pizzas :)
back to business
barbell bench
10 x 60kg
10 x 90kg
7 x 120kg
2 x 140kg
1 x 150kg
The first 120 set was surprisingly hard. I expected more than just 2 at 140.
However given my lack of training i as happy to hit the 150. It was a smooth and slow drop with a determined (and slow) lift. A proper lift, unlike the dreamers that bounce heavy weights.
Incline barbell
10 x 60
8 x 100kg
3 x 110kg (shoulder twinge so backed off)
2 x 90kg (still felt shoulder)
disappointing but id rather stop than risk extending the injury!
decline dumbells
10 x (35 x 2)kg
10 x (35 x 2)kg
10 x (40 x 2)kg
8 x (40 x 2)kg
cable flyes
moderate weights 4 sets
then i did some barbell ez curls - 4 sets x 20kg + bar.
i dont normally exercise biceps separately but i have to start. those 4 sets got my muscles screaming
then seated cable curls....
on balance im pleased with it
in terms of supplements ive added hmb and caffeine to my mix. will report back in a few weeks / months....
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Re: Zippy's Journal
back on the bench
10 x 60kg
8 x 90kg
6 x 120kg
2 x 150kg
1 x 150kg
3 x 140kg
6 x 120kg
6 x 100kg
8 x 80kg
Incline barbell
8 x 60kg
7 x 100kg
6 x 90kg
6 x 80kg
10 x 60kg
decline dumbell
10 x (35kg x 2)
8 x (40kg x 2)
8 x (35kg x 2)
7 x (35kg x 2)
dumbell flyes
10 x 15kg
10 x 15kg
10 x 15kg
not too bad, must try and hit 155kg on the flat bench !
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Re: Zippy's Journal
Ok a little update....
Friday I hit 40, an age that brought with it some reflection for a variety of reasons.
Life passes by and the older you get the more pensive you become, well i have at least.
One thing that had been bugging me was fitness. I have been slacking at the gym somewhat recently, new job and hardcore studies have had an impact on my free time, and to an extent have given me a reason to to go to the gym... not a good reason i may add.
So I went to the gym, to see if the extra day, the significant day that took me from 39 to 40 had made all the difference and if it was all down hill....
I decided to do some bench and shoulder presses, slightly aprehensive due to a lack of recent training.
I smashed em. A warm up few sets on the bench 60, 80, 120 and then 4 x 140kgs. I was satisfied with that.
Next the seated dumbell press... i knocked out 8x40kgs, 6x40 and then went on to my other sets.... 42.5kg dumbells are well within sight
The transition of one significant day into my 40's didnt mean shit. I wonder what psychological impact it would have had if the extra day had resulted me in failing my mental targets....
The moral of the story... every time you go to the gym go there with hunger to achieve, hunger to beat, hunger to better. Dont quit, never quit.
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Re: Zippy's Journal
Thought id add a little update on the bench
Ive managed 5 x 150kgs on the flat bench, chuffed with that
On seated db shoulder press i can push 3 sets of 8 x 40kgs, i am to get 3 x 6 reps at 42.5kg dumbells next :)
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Re: Zippy's Journal
Ok quite chuffed with myself, i managed a 1RM of 155 Kgs on the flat bench, I did a second with a slight assist but that doesnt count.
So today
8 x 60
6 x 90
3 x 150
1 x 155 Kg
getting there, even a few kgs makes a massive difference when you are pushing the limits - it is really hard, but im really pleased :D
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Re: Zippy's Journal
Thought i'd add a few updates.
Gym has been hard, I've been in a new job that sees me leave the house at 6am and not get home til 8.30pm. I try and squeeze an hour at the work gym but its pretty shite, not a 'weights gym' as such.
On top of the job I'm cracking on with a masters degree which is sapping my time too, add to that the mrs, tinkering with cars and trying to rest and you can see the challenge.
This year has seen me get fatter, not something I like.
On the flip side I've lifed some personal bests (155kgs on the flat bench) and I want to continue in this direction.
So the aim for the next year will be to :
- increase the weights (lets go for 160kg on the bench)
- get back into a disciplined routine,
- reduce the unhealthy snacks
- reduce bodyfat (currently 22.5%)
- avoid injuries
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Re: Zippy's Journal
Ok, this has been a bit quiet... but im getting back into it...
I was working in slough for a couple of years which meant getting up at 5.15am and back home at 8.30pm or later. Basically I was shattered and the crappy gym at work was more like a fitness centre.
Now that im working in london, ive gotten better working hours and have managed to get back to my old gym.
So the past couple of days ive done chest and back with the following:
chest
bench press
60 x 8
100 x 8
140 x 5
150 x 2
130 x 4
incline bench
60 x 8
100 x 8
100 x 6
100 x 3
flat dumbell
45x2 x 8
45x2 x 8
50x2 x5
Flyes
20 x 8
20 x 8
20 x 8
Back day
Deadlift
60 x 8
100 x 8
140 x 8
170 x 4
180 x 2
Dumbell row
50 x 8
50 x 8
50 x 8
bent over flyes
15 x 8
15 x 8
15 x 8
barbell shrugs
100 x 8
140 x 8
170 x 8
Ive only been back about 6 weeks, so still getting into the swing of things.
It feels great and despite the break (at the crappy gym) I can feel the power coming back. Need to lose loads of bodyfat tho, which hopefully will come with the workout intensity and a bit more focus on healthy eating...
(Still showing the youngsters how its done tho ;) )
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Re: Zippy's Journal
Yesterday I hit a personal best on the bench press:
8 x 60 kg
6 x 100 kg
5 x 150 kg
2 x 160 kg (+1 assisted)
So I've managed to crack the 160kg on the flat bench. I felt strong and on the first negative rep it felt light so it was going to happen!
Well chuffed as it has been a while since I've been able to get back to taking the gym seriously due to commitments etc
Onwards and upwards