Zippy's Journal

Thread: Zippy's Journal

  1. Zippeyrude's Avatar

    Zippeyrude said:

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    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 !
     
  2. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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.
     
  3. Zippeyrude's Avatar

    Zippeyrude said:

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    Thought id add a brief update....

    im nursing a right shoulder injury but managed a personal best of 145kgs on the flat bench
    Last edited by Zippeyrude; 12th January 2010 at 12:01 AM.
     
  4. Zippeyrude's Avatar

    Zippeyrude said:

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    managed a new personal best on the flat bench of 150kg, still with nagging shoulder injury.

    i failed on the 155kg though
     
  5. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  6. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  7. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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.



    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
     
  8. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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.
     
  9. super mike's Avatar

    super mike said:

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    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.
     
  10. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  11. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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)
     
  12. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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....
     
  13. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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....
     
  14. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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 !
     
  15. Zippeyrude's Avatar

    Zippeyrude said:

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    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.
     
  16. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  17. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  18. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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
     
  19. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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 )
     
  20. Zippeyrude's Avatar

    Zippeyrude said:

    Default 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