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45 degree incline dumbbell chest press - 2x20kg - 2x12 reps
Wide grip lat pull downs - 52kg - 2x12 reps
Slut machine - 66.5kg - 4x10 reps
Some leg press machine now my knees are getting a bit better
Romanian deadlifts - 60kg - 4x8 reps
Land mine lunges - 35kg - 3x8 reps
Weigh in - 70.0kg
Cardio - 1 hour on the exercise bike (400kcal) - Tony Blair was on TV in the gym responding to the Chilcot inquiry and I wanted to watch
Bozu ball sit-ups - 2x15 reps
After my mega cardio session earlier, I ended up eating some chocolate back home to recover. I was worried I ate too much, though, so I skipped one of my meals today. Back on track tomorrow.
I think I mentioned in an earlier post that I've been having some trouble with my knees recently - hence the swimming, slut machine, RDLs and absence of any squats and deadlifts. I decided to do some squats today for the first time since y knees got bad, and I think it went pretty well. I've lost a fair bit of strength on my squat, but I concentrated on using the bar as a counterbalance so I could stick my arse as far back as possible and keep my lower legs vertical, which should be easier on my knees. Also, my new knee sleeves arrived today so I might start using them.
Come Monday, I'm going to start squatting seven days a week, so I want to take a couple of days to get used to the movement again. My knees seem to be healing nicely.
Cardio - 1km swimming
Squats - warm up + 80kg - 8+7.5 reps (didn't quite get all the way to parallel on the last)
Bench press - warm up + 50kg - 10+9+7 reps
Dumbbell flies - 2x7.5kg - 6x15+10 reps
Barbell bent over rows - 50kg - 3x12 reps (cheating at the end)
Barbell military press - 35kg - 10+9+8 reps
Reverse curls - 25kg - 2x12 reps
Dips - 2x12 reps
Hammer curls - 2x10kg - 4x12 reps
Lateral raises - 2x8kg - 2x10 reps
Unsurprisingly, my squat has gone down a whole lot thanks to not doing it for a few weeks. That's all about to change, though. I'm about to announce my plan for the next month and it should be pretty exciting.
Obviously, I've never done anything like this before, but I'm really excited about it. I've just had a load of new supplements come in - even if they don't do anything, they motivate me and make the whole process more 'fun':
Triset Incline dumbbell press - 3 sets of 40x11, 30x12, 20x12 Pressups - 3 sets of 20 Dumbbell flies - 3 sets of 10x20
So that was pretty tough The programme called for 100-200 walking lunges in the warm-up and 200 per set in the superset. I halved these numbers to 50 and 100, which was quite enough for my poor little legs.
On the squat, I actually failed to complete a rep for the first time in my life - 85kgx1 was pretty easy for me, so I decided to hop straight up to 95kg for my final rep. Came down and couldn't get up again - luckily the safety bars were in there. I managed to get a rep of 90kg after that, but I didn't count it, because I didn't go all the way down. Tried it again, going deeper this time, but was unable to get it back up. Lastly, I went for the 87.5kg and managed it with a lot of difficulty. I suppose you could say that I've found my current 1RM!
It's a pity, because I was squatting 87.5 for reps just a few weeks ago - the time off from squatting has been worse for my squat than I thought. I didn't have any trouble from my knees today - it might be because I wore my new knee sleeves.
Anyway, that's day 1 done. I'm excited for the next 29!
Weight today - 72.3kg. I did a recording with my choir and somebody brought sandwiches and cakes. They were amazing and I am unable to resist free food, so now I weigh 3kg more than I did yesterday. When am I going to learn?
Triset Dumbbell shrugs - 3 sets of 50x12 Rear-delt fly - 3 sets of 8x20, 10x20, (10x14 + 8x6) Lateral raise - 3 sets of 12x20, 12x20, 10x20
Today was my first time doing the push-press. I forgot the right way to do it and thought it was OK to do some of my sets in a back squat position. I hope this doesn't mean I got a worse workout. In a week's time I'll do it properly. My lats were exhausted from the swimming and from yesterday's pull workout, so holding the bar front squat-style burned pretty bad.
After yesterday's incident, I've changed my beta-alanine dosage so I'm having a third of a scoop pre-workout, a third of a scoop post-workout and a third of a scoop in my afternoon protein shake. I felt a slight tingle today, but nothing like what I had yesterday.
I weighed 71.8kg at the start of my workout and 71.5kg at the end.
Triset Preacher curl - 4 sets of 24 (12 close grip + 12 wide grip) with 15, 15, 10, 10 Bench dip - 4 sets of 20 Reverse curl - 4 sets of 12 with 20, 20, 20, 15
4 sets of 12 with 20
Today was the first time I really 'got' the front squat. I'd tried it before, but stopped short of putting on any weight that might challenge my legs because of the wrist pain I got. Today, through a mixture of ignoring the pain and strategically keeping my high-rep sets in the very low weight range, I managed to get the point where I knew that my legs were the limiting factor in my front squatting, not my wrists. I failed to FS 80kg and 75kg before I managed 72.5kg. I ended up doing that one twice, because I wasn't satisfied with how low I'd squatted the first time.
Not much to say about the arm workout. It was pretty painful, as you'd expect such a high volume workout to be, but I'm used to that. I added a few sets of hammer curls on to the end to finish off my biceps. Anyway, it's nice to be able to devote a whole day to arms (and squat), rather than doing them as part of my upper body-focused workout twice a week.
Tomorrow, it's front squats with a belt. Let's see if I can't set a new PR!
I weighed 72.0kg at the start of my workout and 71.5kg at the end.
Got it wrong yesterday. It wasn't front squats with a belt today, it was front squats with no belt and a pause at the bottom. I actually managed to lift the same weight as I lifted yesterday with the pause, so perhaps I need to work on exploding out of the hole. Not too much to say today, really except that I'm glad I'm getting the hang of these front squats at last. The chest and back hypertrophy exercises were pretty painful, but I've come to expect that. I think maybe the beta alanine is giving me a bigger pump than normal, making these hypertrophy exercises even more difficult than usual.
Deadlift with belt
30x10 + 40x10 + 50x5 + 60x5 + 70x3 + 80x3 + 90x3 + 95x3
Superset GHD - 3 sets of 15, 15, 10 Weighted crunches - 3 sets of 30 with a 10kg plate
I felt strangely euphoric in the pool this morning - maybe it's the citrulline malate kicking in, or maybe it's just my imagination.
On to the squats....
Today I did a wide-stance, powerlifting-style squat with a belt. This was more similar to the sort of squat I'd done before, though I'd never used a belt and I only went up to my 5-rep max. Today I squatted 105kg, which is waaay heavier than I'd ever squatted before I'm actually not completely satisfied with how low I went - I was aiming for parallel, but I didn't really feel myself go into the 'hole'. I started pushing upwards, and was basically stationary for about three seconds, unsure if the weight was going to go up or down, until I finally forced it up into the air and racked it. 100kg was really doable, though, which is great, since I'd never broken the 100 barrier before (except on leg press and calf raises). I want to say that I lifted 'a ton', but obviously I can't since I in fact lifted only a tenth of a (metric) tonne
I followed up my squats with some heavy deadlift triples, working up to my 3-rep max, which was 95kg today. It wasn't actually too bad with the belt, but I didn't think I was going to manage 100kg for three reps. I found that the belt works best when I have it around the lower part of my ribcage - after the workout I had huge purple bruises all the way around, so it must have been doing something!
Finished with some GHD work and weighted crunches. The GHD was a lot more difficult than normal after all thouse squats and deadlifts!
Tomorrow is more of a day off (just a 3x3 with 70% of my 1RM) and I'm looking forward to relaxing a bit!
I weighed 71.3kg at the start of my workout and 71.1kg at the end.
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