gcb progress thread

[gcb]

Good news - measured my waist it is down three centimetres to a still unacceptable 98 .

To put this in context:
expanded chest: 125.5
arms: 47.5
legs: 68

[gcb]

tuesday 4th apr 2006

back + arms:
  row pulldown:
     300 x 9
     300 x 9
  lat pulldown:
     300 x 4
     220 x 10
     240 x 8
  superset dips/db curls:
     bw+15kg x 8 / 32.5kg x 7
     bw+30kg x 5 / 40kg x 1.5 (really cheated on these)
     bw+30kg x 3
  bb curl:
     57.5kg x 8

cardio:
  10min elliptical trainer (hard)

notes:
  Changed up my routine a bit for back doing the row pulldown which is slightly easier - as a consequence was doing slightly
  higher reps. Will possibly do chin ups next week.

  My right shoulder is really sore from doing dips. This is a pity because I am really enjoying the movement - I may start to
  do dips every second week to give my shoulder a break. If it doesn't improve I will have to give up dips altogether.

  I got a 40kg curl in but I really cheated to get it up. Next week I will concentrate on stricter form with less weight and go
  for higher reps as I haven't had a good pump in my biceps for a while.

[gcb]

wednesday 5th apr 2006

shoulders + deadlift:
  superset cable laterals/reverse pek dek:
     35 x 11 / 140 x 8
     40 x 8 / 150 x 7
  deadlift:
     2sets of 170kg x 8

cardio:
  20min treadmill @9.7kmh (hill profile level 5 of 20).

notes:
  Right shoulder still really sore from dips yesterday but didn't affect my laterals too much. Grip is a lot better on deadlift
  now that I wind my straps up real tight, I'm even touching the ground on some of my reps - this was causing the straps
  to loosen before.

  Cardio - well I just keep putting up the speed - it didn't feel as hard as last week at 9.5. I will do a short 10min sprint on
  sunday instead of the normal 20min (probably at around 11kmh with no hill profile).

[gcb]

saturday 8th apr 2006

chest + arms:
  bench press:
    3 sets of 112.5kg x 8
  db incline press:
    45kg x 8
    47.5kg x 5
  superset bb curls / smith machine close grip bench:
    65kg x 5 / 105kg x 4
    65kg x 5 / 105kg x 5
  seated machine row:
    80kg x 11
    100kg x 9

cardio:
  10min treadmill @10kmh

notes:
  The right shoulder is still a bit sore. I felt it slightly when I warmed up for bench, but once I was into it
  the shoulder was fine. It did bother me a bit more on dumbbell incline presses - I will keep an eye on it.
  I won't be doing dips for a while until it feels better.

  Bench press was fine - I felt I got a really good pump. Next week will do 117.5kg for 6. On incline
  dumbbell presses I felt my right shoulder a bit but hopefully since I won't be doing dips the shoulder
  should be better next week. I will try and start incline dumbbell presses at 47.5kg next week and stay
  on that weight until I get a set of 8 out.

  barbell curl - I seem to do always get a better pump on this exercise than I do with dumbbells. Again
  will stick with this weight until I get a set of 8 out.

  Ran out of time for cardio so I upped the intensity a bit - 10kmh for 10mins felt pretty easy - I will still
  be doing a 5min sprint tommorrow maybe with some really light elliptical afterwards.

[gcb]

a picture of my legs

[gcb]

sunday 9th apr 2006

legs:
  squats:
    140kg x 10
    142.5kg x 10
    145kg x 8
  45 leg press:
    380kg x 1
    380kg x 1
    310kg x 6
  seated leg curl (single leg):
    130 x 5
    140 x 3

cardio:
  5min treadmill @12.5kmh
  10min elliptical (light)

notes:
  Well that was it for legs today. Squats were easier than the last time I went light - high reps on squats does take a lot out of
  ya. I was puffing and panting for a couple of minutes after each set.

  Leg press - was a bit disappointed I was hoping to get more reps at 380 - next week will try 370 instead.

[gcb]

tuesday 12th apr 2006

back + arms:
  pulldown machine row grip:
    300 x 10, 300 x 10
  pulldown machine wide overhand grip:
    280 x 7, 280 x 6, 280 x 6
  superset chest machine press / db curls (very strict form):
    210 x 10 / 32.5kg x 4
    250 x 9 / 32.5kg x 4
    - / 32.5kg x 4.5
  cable chest machine:
    120 x 6, 150 x 4

cardio:
  20min elliptical (medium)

notes:
  Will go at least one more week with current back exercises then probably change up - might do some sort of row movement.
  Tried a few of the chest machines today as I wanted to give my shoulder a rest from dips. The cable chest machine is definitely a
  lot harder - I may switch to using it (this is supposed to be a triceps/chest exercise). It only goes up to 200 but that should be
  plenty for me for the time being.

  Curls were a lot harder today as I tried to be very strict and not swing the weight too much. May drop the weight again next week
  to get a few more reps out. I think I might look at getting from 8-12 reps - may even look at doing drop sets.

  Arms next week:
    3 sets superset db curls / cable chest machine:
      30kg x 5-6 drop 25kg x 5-6 / 130 x 5-6 drop 100 x 5-6

  Might do this for two weeks - it should be quite intense so I don't want to overdo it.

[gcb]

wednesday 12th apr 2006:

shoulders + deadlift:
  cable laterals:
     40 x 10, 45 x 8, 45 x 8
  reverse pek dek:
     90 x 12, 110 x 12
  deadlift:
     192.5kg x 5, 192.5kg x 5

cardio:
  12min treadmill @ 10kmh

notes:
  Will go for 45 and 50 for laterals next week. Will keep reverse pek dek at about 12 reps.

  Deadlift was fine today - I didn't feel as strong as usual but I got the job done. I am now touching the floor on almost every
  rep.

  Cardio - will try to build up to a full 20min at 10kmh - next treadmill session sunday will go for 14min @ 10kmh.

[gcb]

saturday 15th apr 2006

bench + arms:
  bench press:
    3 sets 117.5kg x 6
  db incline press:
    45kg x 7, 47.5kg x 6
  close grip bench press:
    100kg x 7, 100kg x 5
  bb curl:
    60kg x 7, 65kg x 5
  3d machine one arm row:
    55kg x 4, 65kg x 3

cardio: no

notes:
  I could have gone a litte harder on the bench but I didn't want to go to failure. Inclines were tough -
  I am still feeling my shoulder injury a little, I could have done 8 on the first set of 45 but decided against
  it. I did 6 with the higher weight so that's okay. Next week will start at 47.5kg - will be going heavy on
  bench again 127.5kg.

  Curls - I thought I was doing more than I was actually doing and was wondering "why does this feel
  so easy?". Next week will attack 65kg again to try and get 2 sets of 6.

  3d machine one arm row. This is a new exercise. The heaviest dumbbells they have in my gym are 50kg
  and that is not heavy enough for me to do single arm row with a challenging weight. The 3d machine
  allows me to use more weight.

[gcb]

sunday 16th apr 2006

legs:
  squat:
    3 sets of 155kg x 6
  45 leg press:
    310kg x 10
    330kg x 10
    350kg x 10
  seated leg curl:
    150 x 2
    140 x 3.5

cardio: no cardio as the gym closed early because of easter.

notes:
  Felt really strong on the squat - probably helped that I didn't do cardio the day before. Next week back
  up to 172.5kg for sets of 3. Leg press - I haven't been happy with my progress on leg press so I decided
  to go for a few more reps - I even warmed up a little since the movement is different to the squat. I got
  a nice set of ten at 350kg - next week will go for 352.5kg (don't want to bite off too much) and keep it
  at sets of 10 for a little while.

  I have missed two days of cardio and its easter - probably doesn't bode well for my waist measurement.
  I probably needed a rest as I was starting to hit the cardio pretty hard. Not too concerned at this stage
  with losing weight (although that would be nice) just want to be really fit - baby steps. Will do 15min at
  10kmh on wednesday.

[gcb]

tuesday 18th apr 2006:

back + arms:
  row pulldown:
    300 x 12
    300 x 11.5
  lat pulldown:
    280 x 8
    280 x 6
    280 x 7
  db curl drop sets:
    37.5kg x 2, 27.5kg x 5
    37.5kg x 2, 27.5kg x 5
    37.5kg x 2, 30kg x 2, 27.5kg x 3, 22.5kg x 2
  machine cable press drop sets:
    160 x 1, 140 x 3, 120 x 6
    170 x 1, 140 x 4, 120 x 5
    180 x 1, 160 x 1, 140 x 2, 120 x 6

cardio:
  20min elliptical medium

notes:
  Try to stay with the pulldowns until I get an easy set of 12.

  Went a lot heavier than I wanted to on the db curl - someone was using the weight I was after. Anyway it doesn't matter - I got
  a better bump for doing more reps which is what I wanted. Same can not be said for the cable presses which I really do to pump
  up my triceps - I didn't feel anything in the triceps with this movement. Next week will be going to a close grip incline press.

  Considering changing my workouts:
    tuesday:
       3 sets pulldown movement
       3 sets row movement
       5 sets tricep movement
    wednesday:
       4-5 sets shoulder lateral and posterior
       2-3 sets deadlift
    saturday:
       3 sets bench
       3 sets incline
       5 sets bicep
    sunday:
       3 sets squat
       2-3 sets leg press
       2-3 sets leg curl

[gcb]

wednesday 20th apr 2006

shoulders + deadlift:
  cable laterals:
    50 x 6
    50 x 7
    60 x 3/50 x 3 (drop set)
  reverse pek dek:
    130 x 10
    140 x 9
  deadlift:
    215kg x 3
    215kg x 2.5
    215kg x 1 (overhand grip)

cardio:
  10min @ 11kmh

notes:
   Good stuff on deadlifts - I should have pushed just a little harder on that second set and would have got the 3rd rep. Now start
   the cycle again - week 1 170 x 8-9, week 2 195 x 5, week 3 217.5 x failure. I may take a break from deadlifts next week and start
   the cycle after that.

   Had only ten minutes left for cardio - I wanted to do 15min @ 10kmh - instead did 10min @ 11kmh. Target at this stage is 20min @
   10kmh.

   For most exercises now trying to keep my total reps above 15. Exceptions are squats and deadlifts.

[gcb]

saturday 22nd apr 2006

chest + biceps:
  bench press:
    127.5kg x 3 (failed on the 4th)
    127.5kg x 3 (failed on the 4th)
    127.5kg x 4
  db incline press:
    3 sets 47.5kg x 6, 5, 3
  bb curl:
    5 sets 65k x 4, 4, 4, 4, 3
  light tricep pushdown:
    4 sets 75kg x 15, 10, 12, 12

cardio: no

notes:
  I got stronger on each set of the bench press. Hopefully next week I will hit 4 reps on the first set.
  Still quite happy with the numbers.

  My grip on dumbbell presses was getting more and more tricky - that's why I only went for 3 on the
  last set. I will try to get 3 sets of 6 reps before considering moving up in weight. I can't go much
  further with this exercise because the biggest dumbbells in my gym are 50kg.

  I was a little stricter on barbell curls - my aim is to get 5 sets of 5 then move up in weight. Tricep
  pushdown was really just to get a pump in my triceps - no real attempt to push any limits.

  I got to the gym late as I had a big night last night - I was happy to get the numbers I got - I was
  expecting to be too drained to do good numbers. Next week look for big improvements. Missed cardio
  because I ran out of time.

[gcb]

sunday 23rd apr 2006

legs:
  squat:
    172.5kg x 3
    172.5kg x 2 (failed on 3rd rep)
    172.5kg x 1 (failed on 2nd rep)
  45 leg press:
    310kg x 10
    340kg x 10
    352.5kg x 10
  seated leg curl:
    180 x 10, 10, 10

cardio: no

notes:
  Got the triple on the squat - next week will try again to get 3 sets of 3. That 3rd rep in the first set was
  a killer - I only just got it up. Had the same problem with the 2nd rep of the second set. Hopefully next
  week will get the first 3 easy.

  Went for a bit more of a pump for the rest of the workout. Again I got to the gym late today and was
  unable to get a cardio session in - I have to start being more regular with my cardio.

[gcb]

tuesday 25th apr 2006

back + triceps:
  machine pulldown row grip:
    300 x 12
    300 x 12
  machine pulldown wide grip:
    300 x 5
  3d machine one arm row:
    65kg x 5
    65kg x 4
    70kg x 3, 55kg x 2
  smith machine incline close grip press:
    90kg x 5, 5, 5, 5, 5 (next week 92.5kg)
  db hammer curl:
    22.5kg x 8, 8, 8, 8

cardio:
  11min elliptical (medium)

notes:
  Well my form has deteriorated on pulldowns - I may try dropping the weight and going a bit stricter. Similarly for the one arm row -
  may use the 50kg dumbbells (which are the heaviest) and go for 12 or more reps.

  I'm doing 5x5 for triceps and for the first time in a while I got some real soreness in my triceps. Hopefully they will grow fuller as
  a result.

  Hammer curls were just for the pump - not trying to push any limits. May go up to 12 reps on this exercise - I do these while resting
  in between tricep sets.

  Cardio - did some cardio today after having missed it on the weekend. Had the machine on the highest setting but wasn't going too
  hard at it.

[gcb]

wednesday 26th apr 2006

shoulders + deadlift (grip work):
  cable laterals:
    45 x 12, 10, 9
  reverse pek dek:
    140 x 9
    160 x 7, 6
  deadlift (no straps):
    110kg x 6, 6 (warm up)
    150kg x 3
    170kg x 2 (had to reset after first)
    190kg x 1 (2 failures before I got my grip right)
    200kg x 1 (just)
    170kg x 2

cardio:
  15min treadmill @ 10.1 kmh

notes:
  Trying to get a few more reps this week on laterals. Next week target is 3 sets of 8 reps with 50.

  Reverse pek dek: next week will try at 170, 180 try to get 15 total reps. The machine only goes up to
  200 - eventually hope to do the whole stack.

  My shoulder symmetry has improved since I started doing laterals and reverse pek dek. I will keep doing these
  exercises for a while.

  This week I did deadlift with no straps. This was basically grip work. I found I couldn't hold the weight for
  anywhere near as long. Finally however I mastered the grip - I found that if you really hook your hand under the
  barbell with both hands this gives you enough strength to hold the bar all the way up. This is using an overhand/
  underhand grip combination. Obviously wouldn't work as well if you were doing both hands overhand or underhand.
  Next week start deadlifting with straps - three week cycle:
    week 1: 170kg x 8-9
    week 2: 195kg x 5
    week 3: 217.5kg x failure (try to get at least 3 reps)

[gcb]

saturday 29th apr 2006

chest + biceps:
  bench press:
    127.5kg x 4, 4
    127.5kg x 4 (failed on the 5th rep)
  incline db presses:
    47.5kg x 6, 5, 5
  bb curl:
    65kg x 5, 5, 4, 4, 4
  tricep pushdown:
    75kg x 16, 16, 16, 16

cardio: no

notes:
  Very happy with bench this week. Next week will start at 127.5kg and will possibly try 130kg, after that
  will start the cycle again.

  db presses: am aiming for 3 sets of 6 before moving up.

  Nearly hit 5 sets of 5 with barbell curls - once I hit five will go up to 67.5kg.

  Tricep pushdown was really just a pump exercise - got a good pump in my arms from it.

  Didn't do any cardio today - will make sure tomorrow to do 16min treadmill @ 10.2.

[gcb]

sunday 30th apr 2006

legs:
  squats:
     172.5kg x 2
     172.5kg x 2 (almost got the third)
     175kg x 1
     160kg x 2
   45 leg press:
     310kg x 10
     340kg x 10
     355kg x 7
   seated leg curl:
     200 x 8
     200 x 8

cardio: 16min @ 10.2kmh

notes:
  Struggled on squats today - I was looking for 3 good sets of 3. As it is I don't think I got enough reps in the workout so next week will be going for 3 sets of 5
  at 160kg and build back up to 3 sets of 5 at 172.5kg. If I get more than 14 total reps in a workout I will move up by 2.5kg - should take me a couple of months to
  get to 172.5kg.

  Was running out of time so didn't do a third set on leg curls - opted to get my cardio in instead. Next week will got for 3 sets of 8 at 200.

  Cardio is going well I should be hitting 20min at 10kmh easy in a couple of weeks.

[gcb]

tuesday 2nd may 2006

back + triceps:
  row pulldown (strict):
    300 x 7, 7, 6 (+1 forced)
  db row:
    50kg x 8, 8, 8
  smith machine close grip incline press:
    92.5kg x 5, 5, 5, 5
  db hammer curls:
    22.5kg x 9, 9, 9

cardio:
  20min on elliptical (hard)

notes:
  I went very slow and very strict on pulldowns this week thus the the low numbers - will do the same again next week until I get back up to 10 reps.

  db rows are better than the machine variety but I am already at the limit with the biggest dumbbell - my left side is weaker and I will concentrate on
  getting 8-10 good reps every week until both side a pretty even.

  I couldn't fit the 5 sets on triceps this week, I'm thinking 4 sets is enough anyway. Next week go for 4 sets of 5 at 95kg.

  hammer curls were supersetted with triceps - I'll try to get this up to 12 reps or more before I consider bumping the weight up.

[gcb]

wednesday 3rd may 2006

shoulders + deadlift:
  cable laterals:
    50 x 9, 9
  reverse pek dek:
    180 x 5
    190 x 5
    200 x 1
  deadlift:
    172.5kg x 8, 8

cardio:
  3min treadmill @ 10kmh

notes:
  Too tired for cardio today.

[gcb]

saturday 6th may 2006

chest + biceps:
  bench press:
    127.5kg x 4
    130kg x 3
    130kg x 4
  db incline press:
    47.5kg x 6, 6, 5
  bb curl:
    65kg x 5, 5, 5, 5
  tricep pushdown:
    77.5kg x 18, 18, 18

cardio:
  20min elliptical (medium)

notes:
  First time I've got 4 reps out at 130kg. Next week will start my cycle again - 3x115x8, 3x120x6, 3 heavy
  weeks. Stay with the same weight on dumbbell presses. I'm looking for a nice 3 sets of 6.

  Barbell curls: have now reached my target - next week new target 4 sets of 5 at 67.5kg.

[gcb]

sunday 7th may 2006

legs:
  squats:
    162.5kg x 5, 5, 4
  45 leg press:
    310kg x 10
    340kg x 10
    355kg x 10 - (go up next week to 357.5kg)
  one leg seated leg curl:
    130 x 6, 5, 5

cardio: no

notes:
  Got some good reps out on the squat. Next week is my light week - will be looking at doing 140-145 for
  reps of 10. Then back to heavy 5 rep sets - I got enough good reps in this week to justify trying to
  hit 3 sets of 5 at 165kg in two weeks time.

  leg press is coming along slowly keep going with things the way they are for the next couple of weeks
  and see how I feel.

[gcb]

tuesday 9th may 2006

back + triceps:
  row pulldown machine:
     300 x 8, 8, 6
  db rows:
     50kg x 9, 9, 8
  smith machine close grip incline press:
     95kg x 5, 5, 4, 4
  db hammer curls:
     22.5kg x 10, 10, 10

cardio: 20min elliptical (medium)

notes:
Good workout - next week may try lower weight for more reps on pulldowns.

[gcb]

wednesday 10th may 2006

shoudlers + deadlift:
  reverse pek dek:
    130 x 10, 11, 10
  cable laterals:
    40 x 12, 12
  deadlift:
    195kg x 5, 5, 3

cardio: 10min treadmill @ 10kmh

notes:
  Take a break next week on shoulders - I want to get a full cardio session (20min) in next week. Did one extra set of deadlifts just to get
  a few more reps in - last set was not to failure. Finding cardio harder after I do a full session on tuesday - I am still aiming for 20min on the
  treadmill at 10kmh. May go real easy on saturday on cardio so I can have a red hot go on sunday.

[gcb]

saturday 13th may 2006

chest + biceps:
  bench press:
    110kg x 10, 9, 9+1
  chest machine:
    190 x 10
    210 x 9, 10
  bb curls:
    67.5kg x 4, 4, 4, 4
  tricep pushdown:
    77.5 x 15, 13, 13

cardio:
  20min elliptical
  5min treadmill @5.5kmh incline 10

notes:
  Well I think it is time to lose a few pounds the doctor told me my cholesterol was slightly elevated. Needless
  to say my strength will suffer but in the end it is more important to be in shape. Only exercises I will go heavy
  on are bench, squat and deadlift. Will try to stay at higher reps for a while.

  I'm changing the tubes on my mountain bike and will be trying to get at least one day a week riding
  into work.

  Will try and get at least 20min of cardio per workout. I got through this workout a lot quicker than my normal
  will try and do the same during the week so I have enough time to get the cardio in.