gcb progress thread

[gcb]

sunday 14th may 2006

legs:
  squats:
    142.5kg x 10
    145kg x 10
    147.5kg x 10
  45 leg press:
    310kg x 12, 12
  leg extension:
    120 x 9
    140 x 10
  seated leg curl:
    190 x 10, 10
    200 x 10

cardio:
  20min treadmill at 9.2kmh

notes:
  I really felt knackered after the squats - really took the wind out of me. This was a good workout -
  next week go for 165kg x 5. Keep everything else at higher reps. Will be trying to build up to 15-20
  reps on the leg press.

[gcb]

tuesday 16th may 2006

back + triceps:
  row pulldown:
    240 x 12, 15, 13
  seated row machine:
    80kg x 10, 10
  db hammer curls:
    22.5kg x 11, 12, 12
  smith machine close incline press:
    97.5kg x 3, 4, 4

cardio: no

notes:
  I'm coming down with a cold so I took it easy today - that is why I didn't do any cardio. Trying do do higher reps now -
  will work up to 15 reps on pull downs before moving up in weight. Hopefully this cold won't last too long and I should be
  able to get back to my cardio pretty quick.

  I have cleaned up my diet and will now work on restricting my calories so I can start to lose weight.

[gcb]

wednesday 17th may 2006

skipped my workout today as my cold is not getting any better - hopefully will workout again on saturday.

[gcb]

saturday 20th may 2006

chest:
  bench press:
    120kg x 6, 6, 5
  db incline press:
    40kg x 8

cardio: no

notes:
  Short workout today as I am still recovering from my cold. I checked the scales today - I
  weighed in at 109.5kg (after breakfast) - down from 112kg - so not a bad start. Losing the
  weight so quickly probably affected my bench - next target 105kg.

  My mountain bike is now set up with new tubes and I oiled the chain - so hopefully sometime
  this week (once the cold is gone) I will be riding along the river to work. It is a good 20ks each
  way.

  I'm setting myself a new target for bench press: 10 reps at 120kg. This is more realistic seeing
  as I will be trying to lose weight.

[gcb]

sunday 21st may 2006

legs:
  squats:
     165kg x 2, 2

cardio: no

notes:
  My cold is still lingering so I didn't want to do too much today - especially since squats are very taxing.
  I should have got 4 reps at 165 but I felt a little weakened from the cold plus I did drop that weight
  rather quickly. At this stage aim to maintain my gains while losing weight - so aim for 5 reps 165 but
  don't try to go above that.

  I road my mountain bike to and from the chemist - should be alright to ride to work maybe this week but
  definitely next week.

[gcb]

I purchased one of those fruit flavoured zero-carb protein drinks and will be having it with water anytime I get hunger
pangs. This will also help keep my protein intake up while doing lower calories.

[gcb]

tuesday 24th may 2006

back + arms:
  wide grip pull ups:
    bw x 6
    bw+10kg x 5, 6, 5
  machine seated row:
    85kg x 10
    90kg x 9
  db hammer curls:
    25kg x 9, 9, 9
  smith machine close grip incline press:
    97.5kg x 1
    95kg x 3, 4
    85kg x 6

cardio: 15min elliptical (medium)

notes:
  First time back doing cardio - I still have a little bit of a cold.

  I will be sticking with pull-ups for a while just concentrating on getting a few more reps in at the same weight.

  Weaker on triceps today after recovering from my cold. Will try again next week starting at 95kg.

[gcb]

wednesday 25th may 2006

shoulders + deadlift:
  cable laterals:
    45 x 10
  deadlift:
    200kg x 4, 3, 2

cardio: no

notes:
  My cold is back - I went too hard yesterday. Didn't do cardio today because of it - I'm still dieting.

  Am weaker on deadlift this week - will aim to maintain at 200kg. Try and work up to 8 reps eventually.

Thursday weigh in: 108.5kg down from 112kg

[gcb]

saturday 27th may 2006

chest + arms:
  bench press:
    120kg x 5, 5, 5
  chest machine
    230 x 8
    250 x 8, 8
  single arm cable curl:
    40kg x 7
  bb curls:
    67.5kg x 3, 3
  tricep pushdown:
    77.5kg x 15
  single arm cable curl:
    47.5kg x 4

cardio: no

notes:
 My cold is still lingering plus I had a big night out last night so I felt a bit tired today.

[gcb]

sunday 28th may 2006

legs:
  squats:
    160kg x 4, 4
    162.5kg x 3
  45 leg press:
    320kg x 5
    360kg x 5
    tried 400kg but failed
  seated leg curl
    180 x 11, 11, 10

cardio: no

notes:
 The legs felt stronger this week. I really have to focus on just maintaining my gains and not worry too much about getting stronger while dieting.

[gcb]

tuesday 30th may 2006

back + arms:
  wide grip pull ups:
    bw+10kg x 6, 6, 6
  seated machine row:
    90kg x 10, 10
  smith machine incline close grip press:
    95kg x 3
    92.5kg x 4
    90kg x 4
  db hammer curls:
    25kg x 10, 10, 10
  chest press machine:
    250 x 8

cardio: no, but I did play basketball today for the first time in a while.

notes:
 Good workout today - as I get lighter I should be able to pull up more weight. My bis and back don't seem to lose strength as
 quickly when I diet. I have definitely lost strength on pressing movements. I am now down to 108kg.

 I want to go for a bit more of a pump next week on triceps so will lower the weight.

[gcb]

wednesday 31st may 2006

shoulders + deadlift:
  cable laterals:
    30 x 12, 10, 10, 10, 10
  reverse pek dek:
    100 x 10, 10, 12, 12
  deadlift:
    200kg x 2, 4, 4

cardio: 20min elliptical (medium)

notes:
 Went for more of a pump on shoulder exercises - I did laterals and reverse pek dek superset going from one
 to the other without much rest inbetween sets.

 I was surprised to surpass my previous weeks deadlift. I struggled with the first set but after that I got the
 weight up quite nicely.

 I'm playing basketball again tomorrow hopefully so this will help my weightloss. I am a touch under 108kg on
 the scales at the moment. Slowly but surely I am getting there.

[gcb]

saturday 3rd June 2006

chest + arms:
  bench press:
    122.5 x 3
    120 x 4, 5
  smith machine incline:
    80kg x 10, 9
    lower incline: 82.5kg x 10, 10
  single arm cable curl:
    42.5kg x 8, 8, 8, 8
  tricep pushdown:
    77.5kg x 16, 12, 10

cardio: 30min elliptical

notes:
 I'm getting weaker by the week but as I stood on the scale I was 107kg. I am starting to feel a lot fitter.

[gcb]

sunday 4th June 2006:

legs:
  45 leg press:
    320kg x 5
    360kg x 3
    320kg x 4
    narrow foot position partials:
    280kg x 15, 15, 15
    narrow foot position full range:
    240kg x 10, 10

cardio: 20min treadmill @ 10kmh

[gcb]

tuesday 6th June 2006

back + arms:
  wide grip pull up:
    bw+11.25kg x 6, 6
    bw+12.5kg x 5
  seated row machine:
    95kg x 10, 8
  smith machine close grip incline press:
    80kg x 10
    85kg x 7
    90kg x 4, 5
  db hammer curls:
    27.5kg x 8, 8
    30kg x 5

cardio: no cardio as I played basketball today

notes:
  Back still holding strong. I'm going to try changing up my arm exercises as I don't feel I'm getting as much of a pump anymore.

  Weighed myself the following morning - 106.5kg. In a couple of weeks I should be at 105kg.

[gcb]

wednesday 7th June 2006

shoulders + deadlift:
  reverse pek dek:
    100 x 10
    150 x 3, 6
    160 x 4
  cable overhead press:
    45 x 10
    60 x 10
  cable laterals:
    40 x 6, 6
    50 x 4
  deadlift:
    200kg x 4, 5, 4

cardio: no - ran out of time

notes:
  Deadlift is still going strong - really had to push for the last rep on last 2 sets. My weight is at 106.5kg.

  Didn't go too heavy on shoulders this week - just gave them a little work. Hopefully my bench will be back up
  on saturday. I seem to be losing strength on presses and squats and not so much on pulling exercises.

  I will be playing basketball tomorrow so I gave cardio a miss - also knee is slightly sore and I wanted to give
  it a rest.

[gcb]

saturday 10th June 2006

chest + arms:
  bench press:
    120kg x 4, 5, 4
  smith machine incline press:
    90kg x 10
    92.5kg x 9
    lower incline:
    97.5kg x 7
    100kg x 6
  bb curl:
    57.5kg x 6, 8
    60kg x 6
  rope pushdown:
    50kg x 8
  overhead extension:
    57.5kg x 5

cardio: no

notes:
  Good workout - I am maintaining my strength on presses now. I had a big night last night and will be
  trying to cut back on these as they do affect my workout.

  Took a break from cardio today.

[gcb]

sunday 11th June 2006

legs:
  squat:
    150kg x 2
    160kg x 1
    150kg x 2
    130kg x 5
    150kg x 3
  45 leg press:
    280kg x 10
    320kg x 10
    360kg x 2
  seated leg curl:
    180 x 11, 10

cardio: 22min treadmill @ 10.2kmh

notes:
My legs have lost quite a bit of strength lately. I will try and maintain at 150kg but all the basketball and cardio is taking its toll.

My weight is still floating around 106.5 - 107. During the following week expect it to drop below 106.

[gcb]

tuesday 13th June 2006

back + arms:
  wide grip pull-ups:
    bw+12.5kg x 6
    bw+13.75kg x 5, 5
  seated machine row:
    95kg x 8
    100kg x 5 drop 70kg x 4
  close grip bench press:
    80kg x 10
    90kg x 8
    100kg x 6
  db hammer curls:
    30kg x 5
    32.5kg x 4
    30kg x 5
  medium grip bench press lockout:
    130kg x 7
    145kg x 3
    150kg x 3

cardio: 20min elliptical

notes:
Back still improving - not losing that much more strength from the upper body. I think it's my legs which will suffer most.

Played basketball today but felt I could do another cardio session really.

My weight is bouncing around a little - I took it a bit easy on my diet during the weekend - I am at 107kg. Hopefully by the
end of the week will drop down to 106kg.

[gcb]

wednesday 14th June 2006

shoulders + deadlift:
  cable laterals:
    35 x 8
    45 x 8
    60 x 2
  reverse pek dek:
    130 x 8
    140 x 8
  deadlift:
    200kg x 1
    210kg x 2
    220kg x 1

cardio: 21 min elliptical

notes:
Good workout - I am still fairly strong on the deadlift - I didn't want to do too much volume today so I went for heavy and low reps.

Weight-wise next morning: am on the good side of 106.5. I will be playing basketball today.

[gcb]

saturday 17th June 2006

chest + arms:
  bench press:
    120kg x 5, 5, 4
  smith machine incline press:
    90kg x 9
    lower incline: 100kg x 6, 107.5kg x 4
  bb curls:
    62.5kg x 6
    65kg x 5, 4
  bench press lockouts:
    160kg x 6
    170kg x 4
    180kg x 3

cardio: no

notes:
May have strained my shoulder from the heavy lockouts - will see how it feels in a couple of days. No cardio as I was feeling
a little drained as I worked quite hard on cardio this week.

Will try to get my bench back up a little in the next couple of weeks.

[gcb]

sunday 18th June 2006

legs:
  squats:
    150kg x 4
    152.5kg x 2, 3
    155kg x 1
  45 leg press:
    280kg x 10
    360kg x 4, 5
  seated leg curl:
    190 x 8, 8
    200 x 7

cardio: 20 min treadmill @ 10.5 kmh

notes:
My legs are a bit stronger this week - will keep pressing until I can do a decent number of reps at 160kg.

After training weighed myself I had dropped down to just over 105kg.

[gcb]

tuesday 20th June 2006

back + arms:
  wide grip pull-ups:
    bw+15kg x 4, 5, 5
  seated row machine:
    100kg x 8, 8, 6
  smith machine close grip incline press:
    90kg x 6
    92.5kg x 5
    97.5kg x 2
  smith machine incline press:
    80kg x 6
  bb curl:
    47.5kg x 12
    50kg x 12
    52.5kg x 9, 8

cardio: no - played basketball today.

notes:
I seem to be getting back some strength in my triceps.

My shoulder is still sore - I did test it a little with bench presses and incline presses but was really only doing singles. I should be
able to do bench press on saturday - it seems to give me more trouble on inclines.

My weight is bouncing around a little at the moment - but the trend appears to be downward. Currently weigh 106.5kg. New target is 102kg.

[gcb]

wednesday 21st June 2006

This was a scheduled workout day but I took it off this week. Just let the body recover a little.
Also my shoulder is still a not quite right and I was doing shoulders today.

[gcb]

saturday 24th June 2006
took a break today