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Thread: Zippy's Journal

  1. #21
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Monday - Chest

    Barbell Bench Bress
    8 x 60 warm up
    8 x 100Kg
    8 x 110Kg
    8 x 110Kg (last one assisted, disappointing)
    3 x 120Kg (last assisted)
    3 x 120Kg (easier than previous set)

    Harder than i thought. I havent been eating properly and i didnt get good sleep last night. This is my theory anyway.

    Incline Barbell Bench Press
    8 x 80Kg
    8 x 90Kg
    8 x 90Kg (last 3 assisted)

    Back to 3 sets. Moved up to 90s, i really felt the triceps giving up.

    Decline Bench Press

    8 x 80Kg
    6 x 90Kg
    7 x 90Kg (3 assisted)

    Harder than i had expected.

    Dumbell Flyes
    8 x (2 x 25Kg)
    8 x (2 x 25Kg)
    8 x (2 x 25Kg)

    Triceps Cable press down
    8 x 90Kg
    8 x 60Kg

    Triceps single cable press down
    8 x 20Kg
    8 x 20Kg

    Triceps reverse grip single cable press down
    8 x 20Kg
    8 x 20Kg

  2. #22
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    Default Re: Zippy's Journal

    Sounds like a good workout mate.

  3. #23
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Tuesday - Back

    Now i have been thinking of thinning out the sessions so that i can get a good workout, maintain intensity and perhaps fit some cardio in... i really need to lose some of the chunkiness

    I was feeling a slight tightness so i wanted to avoid the deadlifts and try a different session.

    Parallel grip pull ups
    3 x 8 bodyweight
    3 x 8 bodyweight
    3 x 8 bodyweight

    The last few on the last set were very difficult, i ended up hanging til i had the strength and mind to pull. Good in that i was managing to lift higher and stronger than on the previous back sessions where these were second (or third) in the sequence of exercised.

    DB bent over rows
    3 x 50Kg
    3 x 50Kg
    3 x 50Kg

    Again due to the reduced number of exercises these were easy. I normally have sweat dripping off my nose at this stage, these were not easy but i felt that they were a good set.

    Cable bent over raises
    8 x (2x20) (way too heavy, cheated)
    8 x 15
    8 x 15 (last ones were a real effort)

    A new exercise, kinda liked it i could feel the muscles isolated in the upper central back area. Got a nice burn going in the last couple of sets.

    As i didnt fit in triceps on monday and this was a shorter session on the back i decided to attack tris and bis.

    Cable Tricep Pushdown

    8 x 90Kg (got to the bottom of the rack, very difficult and some cheating)
    8 x 65Kg
    8 x 65Kg

    Underhand grip cable one arm pushdown
    8 x 20Kg
    8 x 20Kg
    8 x 20Kg (i had to assist myself on this set, triceps were shot)


    Dumbell curls
    8 x (2x15Kg)
    8 x (2x15Kg)
    8 x (2x15Kg)

    Easy but i wanted to ensure absolutely strict form.

    Other
    I decided to do some stretching as my back was feeling tight.
    Cardio and Abs
    Leg raises 2 x 20

    Bike 15 minutes (too easy, pleasant)

    This morning my back is sore, i think it is my chair at work. I need another one, ive been using this one because someone knicked my proper one!

  4. #24
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Ok my lovely bitches i'm back, hello to you all again !

    I have actually been looking forward to returning to my journal, and having some more banter in our little gym family.

    To cut a long story short i've had some stresses (ongoing) followed by 10 days away on holiday. Im away again for about a week soon but i'll be back again.

    Whilst away i did maintain some form of exercise, perhaps not as frequent or organised as i would have liked but exercise nonetheless. Over the 10 days i managed 4 days exercising, not great but better than nowt. Now i have to try and burn off all the lovely food !!

    On two of the days i got the exercise bands out. I have a few sets of these and i really cant stress how effective they are in exercising if you dont have equipment available. I cant recall all the exercises but essentially i do:-

    Press ups, lateral raises, front raises, shoulder press, triceps extensions, curls and sit ups

    On the other two days i helped out chopping wood from trunk sections into wedges that would fit into the fire. I thought it would be easy but believe me i was sweating with beads dripping off the tip of my nose ! A couple of days after my sides were aching with the tender muscles!

    So back to business (slightly out of synch in terms of days for the time being)

    Wednesday 27/08/08 - Chest

    BB Bench Press
    8 x 100Kg - easy
    8 x 100Kg - hmmm noticed that the lower part wasnt easy !
    8 x 100Kg - "bloody hell where has my strength gone"
    3 x 110Kg - last 1 assisted

    I am surprised at how hard these were. I has anticipated some difficulty which is why i had planned the 3 sets at 100Kg, I would normally do 2nd and 3rd sets at 110Kg. The dead weight of the last in set 2 and the 3rd set took me by surprise. The biggest problem was tricep failure, i felt these pump during the second set, when i started the third they felt like balloons. I have some catching up to do... especially as my immediate target is to smash the 3 x 8 sets at 110kg.

    Decline BB Press (no spotters so slightly weary)
    5 x 80Kg
    6 x 80Kg
    8 x 80Kg
    6 x 80Kg

    Lighter than usual but nonetheless a good effort even if i say so myself Again the triceps were tight during all sets.
    Normally aim for 3 sets but the 4th was to make up in the failed first 3 sets (i.e. not reaching 8 reps)

    DB flyes
    8 x (2 x 25kg)
    8 x (2 x 25kg)
    8 x (2 x 25kg)

    The first set were unnerving, i actually wondered how i had managed to do these previously with more ease. Interestingly the 2nd and 3rd sets were easier (although not easy by any stretch).

    Triceps cable reverse curl
    8 x 65Kg
    8 x 65Kg
    8 x 65Kg

    Three nice and easy sets as i need to work on tricep strength and endurance.

    Leg raises
    2 sets x 20

    A nice introduction, i must maintain ab work in my routine as my ab tone is seriously lacking!

    Cardio
    Treadmill

    5 minutes at a fair pace followed by 2 minutes. Again something that i need to find more time for and increase.

    Conclusion..........
    So all in all i was disappointed at the reduction in stamina, probably my body recovering from holiday mode, a sustained lack of sleep and regularity in rest and eating patterns. One big positive is that, as always, i gave it my all. As long as i do that and the workout intensity is at a good level i cant really be too disappointed......

    Now where is that protein

  5. #25
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    Default Re: Zippy's Journal

    Welcome back, I was starting to think I was the only one left doign a journal!

    I am off on hols this Sunday for 9 days so will post up some "finish" or up to date photos when I return (will look better with a tan ).

  6. #26
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Last Thursday i decided to hit the biceps, as this is a part i never seem to be able to hit satisfactorily

    Thursday 28/08/08 - Biceps

    DB curls
    8 x 10Kg
    8 x 15Kg
    8 x 15Kg
    8 x 17.5Kg

    EZ bar curls
    8 x 30Kg
    8 x 30Kg
    8 x 30Kg

    Cardio
    10 Minutes treadmill - random

    Abs
    2 x 20 Leg raises
    2 x 10 - 25Kg Side bends

  7. #27
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Monday 03/09/2008 - Chest

    BB Bench Press
    8 x 60Kg warm up
    8 x 100Kg
    8 x 100Kg
    7 x 110Kg (last one assisted)

    Much improvement on last week. Certainly progressing in the right direction.

    Incline BB press
    8 x 60Kg
    8 x 80Kg
    8 x 80Kg

    All ok here, i was only spotted on the last set so i was playing sensible.

    Decline BB Press
    8 x 80Kg
    8 x 80Kg
    8 x 80Kg

    Again unspotted so played it safe, all easy. Again i'm happy at progress. Triceps were behaving themselves.

    DB Flyes
    8 x (2 x 25Kg)
    7 x (2 x 25Kg)
    7 x (2 x 25Kg)

    Blimey these were hardcore, i think that the previous 3 exercises had sapped my energy. A tad disappointing as i literally failed on the last two sets. On a positive side I had done 4 exercises which is one group of 3 or 4 sets more than last week. I expect that the fact i was still suffering DOMS didnt help, my chest probably hadnt fully repaired prior to this session.

    Triceps cable reverse curl
    8 x 65Kg
    8 x 65Kg
    8 x 65Kg

    Cardio
    10 Minutes treadmill - random, higher setting than last time

    Abs
    2 x 20 Leg raises
    2 x 10 - 25Kg Side bends

  8. #28
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Tuesday 02/09/08 - Back & Biceps

    Parallel grip pull ups
    8 x bodyweight
    8 x bodyweight
    8 x bodyweight

    Not bad considering my prolonged outage......

    Wide grip pull ups
    5 x bodyweight

    Oh dear, i literally couldnt manage to pull myself up. A target for the next session!!!

    BB Good Mornings
    8 x 60Kg
    8 x 80Kg
    8 x 80Kg

    These got me sweating. The EZ bar is my preferred choice but was being used so the long barbell had to do. It wasnt too comfortable. I was suffering tricep fatigue from the day before so after the last set i had to return the barbell to the squat rack as opposed to press it in order to place it down !

    DB bent over row
    8 x 50Kg
    8 x 50Kg
    8 x 50Kg

    Nicer than expected. At one point ne leg i was shaking with the effort but the form was maintained quite well.

    Cable shrugs
    20 x 95Kg
    20 x 95Kg
    20 x 95Kg

    Smiths and rack were being used so i had to resort to this as an alternative. Too light so i upped the reps. Still to easy


    Dumbell curls
    8 x (2x10Kg)
    8 x (2x15Kg)
    8 x (2x15Kg)
    8 x (2x15Kg)

    Hanging Dumbell curl
    8 x 15Kg
    8 x 15Kg
    8 x 10Kg

    Not sure what this is called, but form is similar to a bent over row. Knee on bench and arm straight. Curl is carried out with no cheating and no lever (as is the case with the concentration curl)

    Cardio
    10 Minutes treadmill - random, higher setting than last time

    Abs
    2 x 20 Leg raises
    2 x 10 - 25Kg Side bends

  9. #29
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Thursday 11/09/08 - Chest

    I took the morning off work so i visited the gym mid morning.

    Barbell Bench Bress
    8 x 60 warm up
    8 x 110Kg
    8 x 110Kg
    8 x 110Kg

    A great step towards smashing 3 sets of 8 x 110Kgs.

    This was a return after a few days away and i felt strong. I definitely need to work on touching the chest on the later reps, i was a tad weary given my recent return due to holidays.

    Incline Barbell Bench Press
    8 x 90Kg
    8 x 90Kg
    8 x 90Kg

    Three sets and a PB, was focussed and determined to get these under my belt.

    Decline Bench Press
    8 x 90Kg
    8 x 80Kg
    8 x 80Kg

    Unspotted so i played it safe

    Dumbell Flyes
    7 x (2 x 25Kg)
    8 x (2 x 25Kg)
    7 x (2 x 25Kg)

    Abs
    2 x 20 Leg raises
    2 x 10 - 25Kg Side bends

    Cardio
    Zilch - in a hurry

  10. #30
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    I did two sessions between this one but failed to post and can remember exactly what i did. Apart from the fact that shoulders day was very hard.


    Monday 22/09/2008

    Barbell Bench Bress

    8 x 60 warm up
    8 x 110Kg
    8 x 120Kg
    8 x 110Kg

    Felt strong, first time ever a set of 120s, felt great !

    Incline Barbell Bench Press
    8 x 90Kg
    8 x 90Kg
    8 x 90Kg

    Again three sets felt good.

    Decline Bench Press
    5 x 100Kg
    7 x 90Kg
    6 x 80Kg

    A bit of a mess, probably due to the first exercises. Not at all disappointed tho'.

    Dumbell Flyes

    8 x (2 x 25Kg)
    8 x (2 x 25Kg)
    8 x (2 x 25Kg)

    Abs
    1 x 50 Leg raises

    Job done

  11. #31
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    following the recent additions to the journals i thought i'd add my own.....

    i have been gyming regularly, still maintaining the split muscle routine. it still motivates me, i have been varying the exercises within each day somewhat.

    last monday was the chest day, the bench is located within a squat rack so placement of the barbell is easy and the 'suicide' bars either side of the bench ensure safety. i always have a spotter if i attempt heavy lifts, nothing left to chance.

    anyway, monday came and i felt strong, the other lads in the gym were pushing heavy so i thougt i'd give it a go.

    8 reps x 120Kg
    6 reps x 120kg
    6 reps x 120kg
    3 reps x 130kg

    and

    1 assisted rep @ 140kg

    i was very happy indeed. i still need to strengthen the lower part of the movement as i was doing arnold presses (a fist distance from bar to chest) which im not too happy about.

    the rest of the session was equally as good,
    3 sets of 8 x 80Kg incline
    3 sets of 8 x 80kg decline

    plus
    2 sets of 8 x (2x25kg) db flyes and a move up ion weight to 1 set x 8 of 27.5kg flyes

    cooking !

  12. #32
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    well i have had a coupel of months off due to wedding (pics to follow soon), and the gym slipped due to other commitments and planning etc.

    I started again last week with a couple of very hard sessions (chest and back) and a disappointing loss of strength & stamina. I was licking 140kg presses before i strawed and this time i was struggling with 3 x 100kg sets. I am perhaps being a tad hard on myself as i have given myself a month to get back into the swing of things and hopefully i can start to get back to where i was and progress further.

    20/04/09

    Flat bench
    8x100
    8x100
    5x100 (really pissed off at this, did better last week, dont know what went wrong)

    Incline
    8x60
    8x80
    8x70

    Not too bad but triceps getting pumped too quickly

    Flyes
    8x(27.5x2)
    8x(27.5x2)
    7x(27.5x2) bastad, that last one would have been too risky

    Cable triceps pushdown
    3 sets (cant remember weight) x 8

    db tricep extension
    No way, too risky !

    20 crunches
    20x2 leg raises

    5 minutes treadmill

    Job done. Im back.

  13. #33
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    Default Re: Zippy's Journal

    We all have time off and bad weeks pal so don't be too hard on yourself. As we both know it takes weeks to build up to a good weight but no time at all to drop from it.

    I am finally doing some cardio so will put up some pics in a few weeks time to see if there's any difference since I last posted in my journal.

    Glad to hear that you are back in there mate

  14. #34
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    a quick update for you gym rats out there. i have been going to the gym 3 times a week regularly for the last couple of months so i am getting back into a routine.

    i noticed a significant platteau before i restarted so i have been open to new ways of training in terms of mixing up reps and sets. unfortunately it is only with hindsight that you can look back and see halted progress (or at least limited gains).

    last night was chest night. whilst i have only been pushing for 3 weeks or so i have seen some quite good gains.

    I have also started chest with biceps, a change from chest and tris. Seems to work very well with my biceps getting a good hammering and pump. When i was exercising the biceps on the back day i wasnt managing to really concentrate on the squeeze as i suspect that the pullups and rows had sapped most of the 'bicep energy'

    22/06/09

    Flat bench
    10x60 warm up
    8x100
    6x120
    4x130 (last assisted)
    2x130

    Incline
    8x80
    8x90
    8x100

    DB Flyes
    8x(30x2)
    8x(30x2)
    7x(32.5x2) almost 8 but not quite!

    Decline BB press
    10x80
    8x100
    1x120 (fail, with assistance)


    Straight BB curl
    8 x40 caused lots of pain in my arm due to a suspected inflamed joint or tendon

    DB curls
    8x(2x17.5)
    8x(2x17.5)
    8x(2x17.5)
    8x(2x17.5) not as heavy as in the past but seemed to work well with strick form.

    0 crunches
    0 leg raises
    0 minutes treadmill

    Must try more cardio, im bulking on shoulders and chest but getting a tad lardy too!

  15. #35
    DF VIP Member Erad's Avatar
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    Default Re: Zippy's Journal

    Sounds good, have been off from the gym myself for about two months and need to get back into it!

    Whats your height/weight, body fat % ect if you dont mind me asking?

  16. #36
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    Default Re: Zippy's Journal

    Benching 130kgs!...a very respectable weight mate. I max out at 110kgs 4 reps unassisted, 2 more spotted.

    Keep up the good work.

  17. #37
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    seeing as i'm on a bit of a role i thought id update again....

    23/06/09
    DB bent over row
    8 x 50kg
    8 x 50kg
    8 x 50kg

    DB bent over flyes
    8 x 17.5kg
    8 x 17.5kg
    8 x 17.5kg

    Squats
    8 x 100kg
    8 x 110kg
    8 x 110kg

    BB Shrugs
    8 x 140kg
    8 x 170kg
    8 x 170kg

    Triceps - various


    24/06/09
    DB shoulder press
    8 x 37.5kg (pb)
    8 x 37.5kg (pb)
    7 x 35kg

    DB lateral raise
    8 x 17.5kg
    8 x 17.5kg
    8 x 17.5kg

    DB front raise (alternating)
    8 x 20kg
    8 x 20kg
    8 x 20kg

    DB lying side raise (a great exercise not very popular)
    8 x 7.5kg
    8 x 12.5 kg
    8 x 9kg

    Smith seated shoulder press
    8 x 70kg
    8 x 80kg
    5 x 90kg
    8 x 80kg
    8 x 70kg
    8 x 60kg (last 2 assisted)
    8 x 50kg
    8 x 50kg
    8 x 50kg

    quite happy with the session, shoulders were absolutely burning at the end and i achieved a nice pump which is not easy on shoulders.

  18. #38
    DF VIP Member super mike's Avatar
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    Default Re: Zippy's Journal

    I'll say it again: You have some good lifts there man.

  19. #39
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    Ok I aint updated this for a while so here goes...

    Barbell bench press
    8x90kg
    8x120kg
    2x140kg (unassisted)
    6x130kg
    8x100kg

    Incline barbell press
    8x60kg
    8x80kg
    8x90kg
    5x100kg
    8x90kg
    8x80kg

    Decline barbell press
    8x60kg
    8x90kg
    8x100kg
    8x80kg
    12x60kg

    Cable flyes
    8x(30kgx2)
    8x40kg
    8x45kg

    Sweating like a goodun by the end of the session but silently chuffed!

  20. #40
    DF VIP Member Zippeyrude's Avatar
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    Default Re: Zippy's Journal

    just a quick update as i did a small pb on the bench

    barbell bench press
    30 x bar
    8 x 90kg
    8 x 120kg
    4 x 140kg (last 1 assisted)
    6 x 130kg

    Chuffed at the extra 140

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