gcb progress thread

[gcb]

Okay starting my own training thread

tuesday 24/1/2006

back:
   machine pull down (supinated grip):
        4 x 143.75 kg
        4 x 143.75 kg
        4.5 x 143.75 kg
         (will increase to 145kg next week)

   seated row machine:
        5 x full stack + 22.5kg (semi-cheat)
        6 x full stack + 25kg (semi-cheat)
        10 x full stack + 5kg (strict, semi-cheat for last 5 reps)

arms:
    tricep pushdown:
        4 x 75kg
        3 x 75kg
        3 x 76kg (added one kilo dumbbell on stack)
            immediately followed by 5 x 55kg
        (next week start at 76)

    db curls (pretty poor form here but I am going heavy)
        3 x 37.5kg
        3 x 37.5kg
        6 x 32.5kg (stricter form)

    tricep extension (french press) i hate these - i also went way too heavy
        4 really crap form reps x 57.5kg
        5 really crap form reps x 47.5kg
       
     hammer curls
        7 x 25kg

[gcb]

Breakdown of current routine

  monday off
  tuesday: back and arms:
    pull down (supine) 3 sets, seated row 2-3 sets, db curls 3 sets, pressdowns/close grip bench 3 sets, hammer curls 0-2 sets
  wednesday: shoulders and deadlift
    db press 2 sets, smith machine 70% incline (military) press 1 set, deadlift 2 sets
  thursday off
  friday off
  saturday: chest and arms, light back:
    bench press 3 sets, db incline press 3 sets, close grip bench 3 sets, light db curls 2 sets, light pressdown 1 set, pull down 2 sets
  sunday: legs
    squat 3 sets, leg press 2-4 sets, leg curl machine 2-3 sets

Currently using periodization on squats, deadlift and bench press. Am now in week 6.
  periodization schedule
week  1 12 @ 60%
           2 10 @ 65%
           3 8 @ 69%
           4 6 @ 74%
           5 5 @ 79%
           6 4 @ 85%
           7 3 @ 90%
           8 2 @ 95%

[gcb]

my stats:
   weight: have not weighed myself lately ~107kg (my bf is probably a bit higher than it should be)
   height: 6'0
   age: 35 in feb
 

[gcb]

wednesday 25 Jan 2006

shoulders and deadlifts:
  db press:
    2 x 5 x 42.5kg
  high incline press:
    8 x 90kg
  deadlift:
    4 x 205kg
    3.5 x 205kg

Notes:
  Have to rethink deadlift. Next week my cycle says I should be doing 217.5kg. At this stage I am thinking
  no way. I will look at lightening up tuesdays workout - especially seated row since I did this really heavy
  yesterday and this may have affected my performance on the deadlift. There was also basketball and I did
  some cardio last night - my legs were particularly sore today. Need to ease off next week if I am going to
  make 217.5kg the next day.

  Also I think I over-estimated my one rep max (240kg) by maybe up to 10kg. Should probably be around
  230kg.

  Have noticed some improvements - my grip has gotten a lot better during the cycle. I use straps for
  deadlift with alternate grip. I make sure to swap between hands. My left hand is much weaker but it
  has been catching up.

  Need to also look at my form - maybe lower the weight and go a lot stricter. Not too concerned if I don't
  make any improvements on the deadlift as it is my strongest exercise and this is the first time I've done
  a full periodization cycle. What I have learnt is that during the light phase of the cycle you can go heavy
  on assistance exercises. Once you get to the business end, you need to lighten up on everything else.
  This is certainly the case for me.

[gcb]

saturday 28th Jan 2006

the dreaded chest day:
  bench:
    3 x 4 x 120kg (bench is my weakness)
    next week am to do 3 x 3 x 127.5kg (yikes!)
  db incline press:
    4.5 x 50kg (needed help to get the last one)
    4 x 50kg
    7 x 45kg (get this up to 8 then move up to 47.5)
  smith machine close grip bench press:
    3 x 105kg
    4 x 100kg
    7 x 92.5kg (get this up to 8 then move up 95)
    will perhaps try for a bit more volume next week (ie sets of 6-8)
  db curls:
    2 x 5 x 32.5kg
  cable curl:
    10 x full stack (says 150 but stack has cables going from both sides so really lifting 75 from one side
                           - I don't know really know what the 150 means - it might be pounds)
  I wanted to include a little more isolation work for the the chest this workout as I felt I was not hitting
  it hard enough:
  cable cross-overs: did these for the first time in a while
    4 x 100 followed by 8 x 60
    will probably do these again next week and go for more of a pump with stricter form - the stack goes up
    to 150 so there is something for me to aim for over the next few months.
  pec dek:
    10 x 60 kg
    10 x 70 kg
  super setted with:
  wide grip pull down:
    12 x 110kg (form was pretty poor the last couple of reps)
    12 x 110kh (form started to degrade at
  tricep pushdowns:
    8 x 60kg

Notes:
  My chest isn't visibly weak but in comparison to my other lifts on back it is. There is always the ego thing
  telling you you should bench more. I think the truth is my shoulders and triceps are quite strong I need
  to do more specific pec work - I think I am relying on mostly compound exercises for my chest.

  I have set myself to have a 1 rep max of 155kg by end of july. I will see how I go.

[gcb]

I guess I should try and point out my goals.

I as a computer programmer 5 days a week. During the week I have to aim for short workouts. On the weekends I have a bit more time and can take more time with my workouts. The aim is to attain a level of
strength and build a good body which is maintainable given these restrictions.

Strength goals:
bench press: 180kg (400lb)
squat: 225kg (500lb)
deadlift: 270kh (600lb)

I may never reach these strength goals - however that is irrelevant. Perhaps I will be happy with where
I get and what I look like when I get there. So basically - as close as possible.

Measurement goals: well here I have to see how things go - it really is a visual thing. If I look right I will be
happy. I am not looking to be super ripped - I want a fair degree of definition - fitness model looks say. The
look should be maintainable year round. There has to be give and take as well - maybe I won't be able
to attain the above strength goals with a bf of %10-12 naturally, it doesn't matter this is a hobby and a
work in progress.

Currently I am perhaps carrying a high degree of body fat.

[gcb]

a pic - note the gut

[gcb]

Sunday 29th Jan 2006

legs:
  squats:
     3 x 4 x 157.5kg
     I thought I would struggle with this weight but it was only on the last set that I had a little trouble.
     Next week I hit 167.5 for 3 - will see how that goes. Estimated 1 rep max is 185kg.
  45 deg leg press:
     6 x 350kg
     6 x 355kg
     12 x 280kg (do this with feet close together and shorter range of motion)
   lying leg curl:
     6 x 62kg (the stack only goes to 50kg so use 2 dbs (6kg each))
     5 x 62kg
   seated curl machine:
      12 x pin@12 (machine goes to 20)
      10 x pin@14

Notes:
  Legs went well today - I was expecting to struggle with 157.5kg but once I got into it didn't feel that
  hard. I had to take long deep breaths between reps. Also did my warm up a bit different this time:
    9 x 20kg (bar only)
    9 x 70kg
    3 x 110kg (acclimatisation set)
    1 x 150kg (acclimatisation set)

[gcb]

tues 31 jan 2006

well they got rid of all the old back machines. This is very annoying as the new machines don't allow you to add weight on top of the stack. They were still installing everything when I got in so had to
do chins:

back:
   note: didn't warm up for back
   narrow reverse grip chins:
      4 x body weight
      7 x body weight
      8 x body weight
      will try to get these up to 15 - then swap as secondary exercise
   wide normal grip chins:
      4 x body weight (did not rest enough here between sets)
      8 x body weight
      normally these should be harder than the reverse grip but I found them about the same
   new back machine. this back machine works with two independent cables for each arm
   you can also do rows on the same machine - it seems a lot harder than the normal pulldown
      pull down 100kg x 6
      row 100kg x 5
      pull down 100kg x 3
arms:
   db curls:
     40kg x 2 (i really cheated on these)
     27.5kg x 8
     40kg x 2 (cheats)
   tricep pushdown (new machine)
     this machine is a lot easier than the lat pulldown machine I used to use
     77.5kg x 10
     77.5kg x 12
     77.5kg x 15
   bb preacher curl:
     27.5kg x 10

Notes:
  Except for biceps this was really a light workout for me. I am writing this the next day and I can really
  feel my biceps and forearms have been worked. Will probably stick with chins from now on. There are
  a few new back machines which I haven't tried yet - will probably try next week. Probably should
  start concentrating more on form now that I can't put the extra weight onto the pulldown. Anyway will
  see how things go.

new back routine:

back:
  warm-up on pull down machine
  2 x reverse narrow grip chins (up to 15)
  2 x normal wide grip chins (up to 15)
  2-3 x back machine exercise
  optional 1-2 x other back machine exercise
arms:
  3 x db curls
  3 x tricep exercise
       (close grip bench / pressdowns (have to work out a way of getting enough resistance))
  1-2 x hammer curls
notes:
  May decide to add weight around my waist for chin exercises - depends how I find the new machines
  and whether I can add enough resistance. Will see how we go.

[gcb]

wednesday 1 feb 2006

shoulders and deadlift:
  was very sore today from yesterdays workout - lower back was okay tho
  have decided to do very little shoulder work today and start with deadlifts first
  deadlift:
    warm-up:
       6 x 110kg
       8 x 110kg
       3 x 150kg
       1 x 180kg
       1 x 210kg
     work sets:
       3 x 217.5kg
       2 x 217.5kg
       dropped the weight on my second work set after the first rep - but reset my grip and did another rep. I don't quite touch the
       ground when doing deadlifts (say come within an inch) so its actually harder one I set it down and try to lift again. I may move
       permanently to this style of deadlift.
   Shoulders:
     cable chest machine high incline press.
       10 x 50kg
       8 x 80kg

Notes:
  That was it for today. Next week will go for 2x230kg on the deadlift. This will be the most I have done on the deadlift - 217.5kg is
  the most I have done so far and I did that today. I have to remind myself to take it easy on tuesday next week. I should get at
  least one at 230kg - we will see anyway. Next week will be the end of the cycle - I haven't decided what I'm doing yet. Probably
  will goto 3 sets of 5 for bench, deadlift and squat. May come up with an abbreviated 4 week cycle - will see.

  I haven't done too much cardio this week as I wanted to save myself for the deadlift and squat. Also taking very long breaks
  between exercises to make sure I am fully recovered but then I usually take 3 to 5 minutes because I tend to train quite heavy.

[gcb]

saturday 4th Feb 2006

Well I felt tired today. We had a going away at work and were basically at the
pub from 1 till 7pm. Was quite drunk when I got home last night. Someday I am
really gonna have to clean up my diet. Well my strength was down this week
- I was supposed to do 127.5kg for 3 on the bench and I could only get 2 out.
The thing is I have done it before and my dumbbell presses have been going
up so I am at a loss to say what happened.

bench day:
  bench press:
    2 x 127.5kg
    2 x 127.5kg
    2 x 127.5kg
    I felt really weak at the bottom of the movement - I'm having no trouble
    with my lockout. I am going to include more specific pec training in my
    workout as I feel I didn't hammer the pecs hard enough at the beginning
    of the cycle.
  db incline presses:
    4 x 50kg
    4 x 50kg
    3 x 50kg
    Weaker on these this week - although 7 weeks ago would have struggled
    with 45kg for 5.
  smith machine close grip bench:
    6 x 95kg
    4 x 97.5kg
  tricep pushdown - new machine:
    81.5kg x 12
    85.5kg x 10
    this is a lot easier than the old machine - there is a pulley on the weight
    stack so when you push down it only moves half the distance. I'll be sticking
    with close grip bench from now on.
  pec dek fly:
    12 x 80
    10 x 120
    10 x 140
    8 x 170
    this is a new machine - it seems to be very easy. I am thing of switching to
    dumbbell flyes to work the pecs.
  pull down machine:
    6 x 180
    4 x 220
    2 x 300
    I was just playing around with this machine to see how it would go in my
    new back workout.

Notes:
  I've actually gotten weaker, but perhaps temporarily on bench. I think there
  has not been enough pec specific work in my routine in the past. At this stage
  there is one week to go in the cycle but I don't think I will be finishing it. I
  was supposed to do 135x2 next week on bench. Maybe I'll try one set and
  see how I go or how I feel next week.

  The other thing to note is that on dumbell incline presses I don't feel I am
  getting a very good pump for the chest. I feel that they work my shoulders
  more. May switch to barbell incline presses.

  Also found that the pec dek machine gave my chest a good pump, better than
  I have had in quite a while. I will definitely be including more flye movements
  in my workout.

  I'm thinking of changing my chest day:
  new chest day:
    bench press: warm-up, 3 sets 3-8 reps
    bb incline press: 2-3 sets 4-10 reps
    smith close grip bench press: 3 sets 4-10 reps
    dumbell curls: 2 sets
    dumbbell flyes/pec dek: 3 sets 4-10 reps
    pulldown/row movement: 2 sets

  may also switch up on my shoulder day to do dynamic chest:
    bench press (60% of max) 10 sets by 3 explosive reps 30 sec rest
    (optional) machine shoulder exercise 0-2 sets
    deadlift 2 sets

[gcb]

sunday 5th feb 2006

legs:
  squats:
    3 x 167.5kg
    3 x 167.5kg
    2 x 167.5kg
    I felt like I could of got the third one out on the last set but I chickened out.
    Not bad though - at 165 I only ever got one set of three. Next week will be
    doing 175kg for 2.
  leg press:
    6 x 350kg
    6 x 370kg
  seated leg curl:
    10 x 150
    6 x 80 single leg
    6 x 100 single leg
    4 x 120 single leg

Notes:
  That's it a very short workout.

[gcb]

Tuesday 7th Feb 2006

Back:
  Chin-ups:
    Did a proper warm up on one of the lat machines.
    6 x Bodyweight + 5kg
    5 x Bodyweight + 15kg (dodgy last rep)
    4 x Bodyweight + 17.5kg (dodgy last rep)
  Machine pull-down (pull down grip):
    6 x 240
  cable row machine:
    8 x 100kg
  Machine pull-down (row grip):
    4 x 300
  supersets (seated db curls + smith machine close grip bench):
    cgb: 12 x 70kg
    curl: 5 x 30kg
    cgb: 10 x 90kg
    curl: 3.5 x 32.5kg
    cgb: 8 x 90kg, 8 x 70kg
    curl: 3.5 x 32.5kg

Notes:

The machine pull down is a new machine. You can take one of two grips: pull down grip which is akin to having a straight bar or row grip which has the inside of the hands facing each other. The pull down grip is more difficult and according to the machine sticky involves fewer muscles. The full stack on this machine goes to 300 – I think this is in pounds.

I am trying to save myself for deadlift tomorrow so I tried not to overdo anything. Chin-ups at 5kg felt fairly easy – I think I will go for more reps next week:
  1st set: Bodyweight + 5kg as many reps as possible
  2nd set: Bodyweight + 20kg x 5
  3rd set: Bodyweight + 20kg x 5

This is the last week of my cycle. Deadlift and squat seem to have benefited most from this cycle so far. Bench press has really stayed where it was. I think my assistance exercises for bench were not correct. Anyway we will see how we go.

[gcb]

Wednesday 8th Jan 2006

shoulders and deadlifts:
  db press:
    5 x 42.5kg
    5 x 42.5kg
  reverse pek dek:
    10 x 60
    10 x 80
    this is a new machine so I'm just getting the feel for it
  deadlift:
    1 x 230kg
    .5 x 230kg (failed)
    I was supposed to do 2 x 230 but I was just a bit worried that I might injure myself,
    besides this is the heaviest weight I have actually handled.
    It looks like this is my one rep max - perhaps I could get 235 out. I think I did a
    heavier workout yesterday than I should have for optimum performance today.

Notes:
  This is the last week of the cycle and although I didn't reach my target reps I am not
  too disappointed. In reality my estimate for a one rep max for the deadlift may have
  been further out than I though. Next week I will be going for a bit of a lighter
  weight and try and progressively build up. I want to concentrate on getting the form
  right for deadlift - I set myself up for the first rep and I do that one properly but I
  think I am not lowering my arse low enough for the 2nd and subsequent reps. You
  need to lower your arse to get the legs into it and not rely too much on the back.

[gcb]

Saturday 11th feb 2006

chest and arms:
  bench press:
    5 x 120kg
    5 x 120kg
    4 x 122.5kg failed on the fifth rep
    start at 122.5kg next week - try and get five out on each set
  3d machine incline press:
    12 x 70kg
    8 x 90kg
    8 x 95kg
    5 x 100kg
    just getting a feel for this. This week I also lowered the incline to hit
    my chest more as I felt my shoulders were getting more of a workout.
  smith machine close grip bench:
    4 x 100kg
    4 x 100kg
    3 x 100kg
    try to reach sets of 5 on these then move up
  db curl
    5 x 32.5kg
    5 x 32.5kg
  pec dek machine:
    10 x 180
    8 x 190
  pull down machine
    10 x 180
    10 x 190

comments:
  A couple of new machines this week. I changed the angle on my incline press
  to be lower as I felt my shoulders were being hit more than my chest. I am
  also using the new 3d rack in my gym - I would prefer a free weight incline
  press machine but they don't have one of those at my gym. The 3d machine
  is similar to a smith machine only it has two bars at the top and bottom of the
  machine to allow the barbell to move backwards and forwards not just up
  and down. It takes a little getting used to so I didn't try to go too heavy on
  this exercise. You can also set the level the bar can go down to like you
  would in a power rack. Gee why didn't they just get a power rack.

  Tempted to do close grip bench in 3d rack but it is really an isolation exercise
  and I am used to doing it in the smith machine.

  I am looking at doing fairly heavy weights from now on on bench. Ideally I
  will do a five week cycle:
     3 weeks heavy 2-5 reps
     1 week 6-8 reps
     1 week 8-10 reps
  This is not locked in stone - I will see how I feel.

[gcb]

Sunday 12th feb 2006

legs:
  squats:
    warm-up: 9x20kg, 9x70kg, 5x110kg, 1x150kg, 1x165kg
    2 x 175kg
    1.5 x 177.5kg (just missed out on the second rep)
    1 x 180kg (failed on second rep)
    good day for squats today - I didn't exactly follow the cycle but I am
    still happy. 180kg is the most I have ever handled in the squat and the
    first one went up quite easily.
  45 degree leg press:
    6 x 375kg
    2 x 390kg (just got stuck at the bottom on 3rd rep)
    10 x 240kg (feet in narrow stance)
  seated leg curl:
    10 x 150
    8 x 200
    4 x 130 (single leg)
    3 x 140 (single leg)

Notes:
  That was it for the legs. This was the end of the cycle. From now on will be
  looking at doing a cycle similar to bench press:
  5 weeks:
     3 weeks heavy: 2-5 reps
     1 week: 6-8 reps
     1 week: 8-10 reps

  180kg is the most I have ever handled on the squat. This is cause for
  celebration. Next week will probably go for: 160kg x 5

[gcb]

a better photo of my side tricep

[gcb]

as I get into better shape I will take more photos - but for now

[gcb]

tuesday 14th feb 2006

back and arms:
  warm-up: cable pulldown: 8 x 60kg, 8 x 60kg, 2 x 100kg
  supine grip chin ups:
     8 x bw+5kg
     3 x bw+20kg
     3 x bw+20kg then 2 cheat reps (push off with feet)
   overhead row/pulldown machine (use row grip):
     5 x 300
     4 x 300 (last rep was a little dodgey)
     10 x 220
   dips (superset with curls):
     8 x bw
     10 x bw
     7 x bw+10kg
   db curls:
     5 x 32.5kg (seated)
     4.5 x 32.kg (seated) (couldn't complete curl on left side)
     2.5 x 37.5kg (standing) (couldn't complete curl on left side)

cardio: no

Notes:
   Today was a stinker of a day (very hot). I felt a little tired when I finally got to the
   gym around 7ish. Took a little bit of a break between back and arms. A note on arms
   is that I always superset the tricep exercise with the bicep exercise.

   No cardio today as I played basketball yesterday. I will start adding my cardio to
   these journals to keep track.

   For the moment with chin-ups I will not go heavier than +20kg. Eventual target
   should be to get 5 reps with +40kg.

   Giving my lower back a break since I feel that deadlifts and squats do enough for
   it every week. This is also why I stopped doing bent over rows. The row machine
   I use is an overhead row, ie hands facing each other but pulling from overhead.
   May switch it up occasionally to include a true row motion.

[Bast000]

I would get down to a lower body fat if I were you. 

[Oliver Klaushof]

This guy isn't super fat - but he is a tad overweight - mostly in the stomach.

Looks like a strong guy already. I would focus on cardio and cutting out soda and snacks.

[gcb]

I'm going to start adding more cardio. It is difficult with full time work.

[gcb]

wednesday 16th feb 2006
  shoulders + deadlift:
    db shoulder press:
       3 x 45kg
       3 x 45kg
    reverse pek dek:
       10 x 90
        7 x 110
    deadlift:
       trying to work my forearms and grip a bit more so did warm up without straps
       warm-up:
       8 x 110kg (no straps) (overhand left/underhand right)
       7 x 110kg (no straps) (overhand right/underhand left)
       2 x 150kg (no straps) (overhand grip)
       1 x 180kg (no straps) (overhand left/underhand right)
       5 x 205kg (straps) (over left/under right) (lost my grip on 4th rep and had to reset for 5th)
       1 x 207.5kg (straps) (over right/under left) (lost my grip on this one - decide to rest 5 min and try again)
       3.5 x 207.5kg (straps) (over left/under right) (couldn't quit get the fourth one up)
cardio:
   10 minutes hard on elliptical machine - 3 minute cool down
   (gym closed after this so there wasn't time for more)
   I use the highest resistance setting on this so I'm not going extremely fast but it does get me sweating
   and puts up my heartrate.
Notes:
  Shoulders have stagnated lately. I'm wondering if i'm doing too many pressing exercises - all of which work my
  shoulders.
  exercises:
    sat: bench press 3 sets
    sat: incline press 3 sets
    sat: close grip press 3 sets
    sat: pek dek 2 sets (even felt my shoulders working on these)
    tues: dips 3 sets (my shoulders were also sore from these)
    wed: db shoulder press 2 sets
    wed: reverse pek dek 2 sets
  That makes a total of 18 sets that work the shoulders directly or indirectly in one week.
  May change dips for push-downs on tuesdays and concentrate on getting more reps out and drop
  a set on pek dek for now - so only do one set. I've been going to failure a lot too - may try for more reps
  on some exercises and avoid going to failure. Next shoulder day:
    db shoulder press:
      8 x 35kg
      1-2 x 47.5kg

[gcb]

Cardio schedule:
  tues: 10-15 minutes (medium to hard)
  wed: 10-15 minutes (medium to hard)
  sat: 20-40 minutes (light to medium) - don't want to affect legs too much for sundays workout
  sun: 20 minutes (light)

This will vary according to whether I play basketball which is usually tuesdays and thursdays. Basketball usually
takes a lot out of me so I will skip tuesdays cardio if I do.

[gcb]

saturday 18th feb 2006

chest and arms:
   bench press:
      I stuffed up my warm ups
      warmup: 8x60, 4x90, 1x110
      4 x 122.5kg (failed on the fifth)
      4 x 122.5kg (failed on the fifth)
      5 x 122.5kg
      I only did three warm up sets - really my last work set should have been the
      hardest but it felt easier than the other two. Have to warm up properly
      next week. As long as I get five reps out will keep going up - next
      week 125kg.
    3d incline press:
      7 x 100kg
      8 x 100kg
      8 x 102.5kg
      Still getting my feel on these. Next week 107.5kg
    smith machine close grip bench press
    super set with barbell curls:
      cgb 6 x 100kg
      curl 7 x 57.5kg (extra strict)
      cgb 5 x 102.5kg
      curl 7 x 57.5kg (extra strict)
      cgb 3.5 x 105kg (just failed on the last one)
    machine pulldown superset with pek dek:
      pulldown 10 x 200
      pek dek 6 x 200
      pulldown 10 x 200

cardio:
  20min elliptical varying intensity medium
  10min treadmill low intensity

Notes:
   Proper warm up for bench press:
   8-10 x 60kg
   5-6 x 90kg
   3 x 100kg
   1 x 110kg

   Next week will go at 125kg on bench.
   Week after drop down to 110kg for sets of 8-10
   Week after 115kg for sets of 6-8
   Week after back to 125kg+

   That's it really - felt like a good workout today.