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Thread: Started training again.

  1. #121
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    Cardio

    Cross trainer

    5 minutes warm up
    20 minutes working
    5 minutes cooldown

    Average HR 132bpm
    Max HR 154bpm
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  2. #122
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    Push day

    Flat DB press

    22lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps
    55lbs 10 reps

    Incline DB press

    22lbs 10 reps
    27.5lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps

    Dips bodyweight

    8 reps
    8 reps
    8 reps
    8 reps

    Standing military press

    44bs 10 reps
    55lbs 10 reps
    55lbs 10 reps
    66lbs 10 reps

    DB side lateral raises

    11bs 10 reps
    11lbs 10 reps
    11lbs 10 reps
    11lbs 10 reps

    Training time 29 minutes
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  3. #123
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    Quote Originally Posted by stocky121 View Post
    Push day

    Flat DB press

    22lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps
    55lbs 10 reps

    Incline DB press

    22lbs 10 reps
    27.5lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps

    Dips bodyweight

    8 reps
    8 reps
    8 reps
    8 reps

    Standing military press

    44bs 10 reps
    55lbs 10 reps
    55lbs 10 reps
    66lbs 10 reps

    DB side lateral raises

    11bs 10 reps
    11lbs 10 reps
    11lbs 10 reps
    11lbs 10 reps

    Training time 29 minutes
    29 minutes! Thats some Mike Mentzer shit right there
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  4. #124
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    Quote Originally Posted by Cuz View Post
    29 minutes! Thats some Mike Mentzer shit right there


    I’ve dropped the weight and reps from what I have been doing this week cuz. As more of a De-load week, before I go back at it for the next 11 weeks, hopefully.
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  5. #125
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    Cardio

    No weight tonight

    3.19 miles
    44:39 workout time

    Average heart rate 147bpm
    Max heart rate 165bpm

    Sorry cy without weight it was 13,57 minute mile average tonight. The second mile was the best at 13,42
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  6. #126
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    Quote Originally Posted by stocky121 View Post
    Cardio

    No weight tonight

    3.19 miles
    44:39 workout time

    Average heart rate 147bpm
    Max heart rate 165bpm

    Sorry cy without weight it was 13,57 minute mile average tonight. The second mile was the best at 13,42
    Dang, that's moving! When I get going that fast, it looks like a Benny Hill skit...
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  7. #127
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    Quote Originally Posted by Cylon357 View Post
    Dang, that's moving! When I get going that fast, it looks like a Benny Hill skit...
    I was getting some strange looks
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  8. #128
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    Leg day

    Leg extensions

    22lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps
    55lbs 10 reps

    Lying leg curl

    22lbs 10 reps
    33lbs 10 reps
    44lbs 10 reps
    55lbs 10 reps

    Calf raises

    66bs 10 reps
    66lbs 10 reps
    88lbs 10 reps
    88lbs 10 reps

    Squat

    110bs 10 reps
    132lbs 10 reps
    154lbs 10 reps
    176lbs 10 reps

    Static lunges

    22 lbs 8 reps
    22 lbs 8 reps
    22 lbs 8 reps

    Training time 35 minutes
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  9. #129
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    Forgot to add. I’m going at it again next week.
    Anybody have any input? Should i just keep doing what I’m doing? Drop the reps and increase the weight?

    I’am still undecided.
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  10. #130
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    Pullday

    Close grip low cable rows

    90 lbs 16 reps
    100 lbs 14 reps
    110 lbs 12 reps
    130 lbs 10 reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 14 reps
    144lbs 12 reps
    167bs 10 reps

    Seated Hammer curls

    27.5lbs 16 reps
    27.5lbs 16 reps
    33lbs 11 reps
    33lbs 11 reps

    Straight bar deadlifts

    176lbs 16 reps
    198lbs 12 reps
    220lbs 10 reps (using straps)
    253lbs 7 reps (using straps)

    Straight bar bicep curls

    44lbs 16 reps
    55bs 12 reps
    55lbs 12 reps
    66lbs 8 reps

    Workout time 59 minutes


    Decided to stick with what Iíve been doing for the next 11 weeks then asses again.
    Kids are off school so Iím off work looking after them so diet has went to shit, probably for the rest of the week to. In hindsight i should have had my de-load week this week. Not been in a routine i would have 100% not trained if it wasnít for this log but after training Iím glad i did it.
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  11. #131
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 138bpm
    Max HR 160bpm


    Again, couldnít be arsed. Thought about bitching out half way through, but didnít. I enjoy spending time with the kids but I need routine.
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  12. #132
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    Quote Originally Posted by stocky121 View Post
    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 138bpm
    Max HR 160bpm


    Again, couldnít be arsed. Thought about bitching out half way through, but didnít. I enjoy spending time with the kids but I need routine.
    Nice dedication!
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  13. #133
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    Push day

    Bench press

    110 lbs 16reps
    132 lbs 13reps
    154 lbs 11reps
    176 lbs 6reps


    Incline bench

    110lbs 10 reps
    110lbs 10 reps
    132lbs 6 reps
    132lbs 6 reps

    Rope tricep push downs

    30lbs 16 reps
    40lbs 12 reps
    40lbs 12 reps
    50lbs 8 reps

    Single hand landmine press

    77lbs 12 reps
    88lbs 10 reps
    88lbs 8 reps
    92.5lbs 6 reps


    Seated shoulder press

    33lbs 12 reps
    33lbs 12 reps
    44lbs 7 reps
    44lbs 7 reps

    Workout time 57 minutes
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  14. #134
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    Leg day

    Leg extensions

    44lbs 16reps
    55lbs 16reps
    66lbs 14 reps
    82.5lbs 12 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 16 reps
    55lbs 14 reps
    66lbs 8 reps

    Calf raises

    88lbs 17 reps
    88lbs 17 reps
    110lbs 15 reps
    110lbs 15 reps

    Squat

    154bs 16 reps
    176lbs 14 reps
    198lbs 12 reps
    231lbs 10 reps

    Static lunges

    22 lbs 8 reps
    22 lbs 8 reps
    22 lbs 8 reps


    Workout time 56 minutes



    I bitched out yesterday and didnít do my cardio. But on a plus this has felt the best workout all week
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  15. #135
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    Dang Stocky, your squat is getting up there!

    No quarter repping allowed, tho! Lol
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  16. #136
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    Quote Originally Posted by Cylon357 View Post
    Dang Stocky, your squat is getting up there!

    No quarter repping allowed, tho! Lol
    It’s only 3 inches to parallel anyway mate
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  17. #137
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    Quote Originally Posted by stocky121 View Post
    It’s only 3 inches to parallel anyway mate
    That is one advantage for us height challenged individuals!
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  18. #138
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    Pull day

    Rocky style lat pull downs

    80lbs 16 reps
    90lbs 14 reps
    100lbs 12 reps
    110lbs 10 reps

    Bent over One handed dumbbell rows

    55bs 16 reps
    66lbs 14 reps
    66lbs 14 reps
    77lbs 11 reps

    Ez bar bicep curls

    42lbs 16 reps
    53lbs 16 reps
    64lbs 12 reps
    75lbs 10 reps

    Straight bar deadlifts

    176lbs 14 reps
    198lbs 12 reps
    220lbs 10 reps
    242bs 8 reps

    Standing cable pullover

    20lbs 16 reps
    20lbs 16 reps
    30lbs 10 reps
    30lbs 10 reps


    Workout time 57 minutes. Considering Iíve been up since 3am Iím pleased
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  19. #139
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    Cardio

    Cross trainer

    6 minutes warm up
    30minutes working
    9 minutes cool down

    Max heart rate 163 bpm
    Average 143 bpm
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  20. #140
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    Push day

    Flat DB press

    44lbs 16 reps
    55lbs 12 reps
    55lbs 12 reps
    66lbs 9 reps

    Incline DB press

    33lbs 16 reps
    44lbs 12 reps
    44lbs 12 reps
    55lbs 11 reps

    Dips bodyweight

    12 reps
    12 reps
    10 reps + 5.5lbs
    10 reps + 5.5lbs

    Standing military press

    55lbs 16 reps
    66lbs 12 reps
    66lbs 12 reps
    77lbs 10 reps

    DB side lateral raises

    11lbs 14 reps
    11lbs 14 reps
    15.5lbs 10 reps
    15.5lbs 9 reps

    Training time 48 minutes
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  21. #141
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    Cardio

    Weighted walking 22lbs in backpack

    3.18 miles
    49:04workout time

    Average heart rate 143 bpm
    Max heart rate 162 bpm

    Raining, windy and leafs all over the floor. sub 15 minute miles was not achievable this week.
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  22. #142
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    Leg day

    Leg extensions

    55lbs 16 reps
    66lbs 14 reps
    77lbs 12 reps
    88lbs 10 reps

    Lying leg curl

    44bs 16 reps
    55lbs 14 reps
    66lbs 10 reps
    66lbs 9reps

    Calf raises

    88lbs 18 reps
    88lbs 18 reps
    110lbs 15 reps
    110lbs 15 reps

    Squat

    154bs 16 reps
    176lbs 14 reps
    209lbs 12 reps
    242lbs 10 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 9 reps
    22 lbs 9 reps


    Workout time 50 minutes
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  23. #143
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    Pullday

    Close grip low cable rows

    100 lbs 16 reps
    110 lbs 14 reps
    120 lbs 12 reps
    130 lbs 10 reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 14 reps
    144lbs 12 reps
    177lbs 10 reps

    Seated Hammer curls

    27.5lbs 16 reps
    27.5lbs 16 reps
    33lbs 10 reps
    33lbs 10 reps

    Straight bar deadlifts

    176lbs 16 reps
    198lbs 13 reps
    231lbs 10 reps (using straps)
    264lbs 8 reps (using straps)

    Straight bar bicep curls

    44lbs 16 reps
    55bs 13 reps
    55lbs 13 reps
    66lbs 8 reps

    Workout time 59 minutes

    I’m starting to feel more comfortable now with the straps, cheers cy.
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  24. #144
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    Quote Originally Posted by stocky121 View Post
    Pullday

    Close grip low cable rows

    100 lbs 16 reps
    110 lbs 14 reps
    120 lbs 12 reps
    130 lbs 10 reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 14 reps
    144lbs 12 reps
    177lbs 10 reps

    Seated Hammer curls

    27.5lbs 16 reps
    27.5lbs 16 reps
    33lbs 10 reps
    33lbs 10 reps

    Straight bar deadlifts

    176lbs 16 reps
    198lbs 13 reps
    231lbs 10 reps (using straps)
    264lbs 8 reps (using straps)

    Straight bar bicep curls

    44lbs 16 reps
    55bs 13 reps
    55lbs 13 reps
    66lbs 8 reps

    Workout time 59 minutes

    I’m starting to feel more comfortable now with the straps, cheers cy.
    They are a God send for pulling movements!

    Developing the forearms, eh,not so much.

    Try them on the shrugs sometime. It's madness how much grip limits it.
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  25. #145
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    Cardio

    Cross trainer

    6 minutes warm up
    30minutes working
    9 minutes cool down

    Max heart rate 169 bpm
    Average 146 bpm

    Time for a cold bath.
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  26. #146
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    Push day

    Bench press

    110 lbs 16 reps
    132 lbs 14 reps
    154 lbs 12 reps
    176 lbs 7 reps


    Incline bench

    110lbs 11 reps
    110lbs 10 reps
    132lbs 7 reps
    132lbs 7 reps

    V handle tricep push downs

    20lbs 18 reps
    30lbs 14 reps
    30lbs 14 reps
    40lbs 12 reps

    Single hand landmine press

    77lbs 12 reps
    88lbs 10 reps
    88lbs 10 reps
    92.5lbs 7 reps


    Seated shoulder press

    33lbs 14 reps
    44lbs 10 reps
    44lbs 10 reps
    55lbs 7 reps

    Workout time 54 minutes
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    Cardio

    Weighted walking 22lbs in backpack

    3.20 miles
    48:06 time

    Average heart rate 141 bpm
    Max heart rate 162 bpm
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  28. #148
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    Leg day

    Leg extensions

    55lbs 16 reps
    66lbs 14 reps
    77lbs 12 reps
    88lbs 11 reps

    Lying leg curl

    44bs 16 reps
    55lbs 14 reps
    66lbs 10 reps
    66lbs 10 reps

    Calf raises

    88lbs 18 reps
    110lbs 15 reps
    110lbs 15 reps
    132lbs 10 reps

    Squat

    176bs 16 reps
    198lbs 14 reps
    220lbs 12 reps
    253lbs 10 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 10 reps
    22 lbs 9 reps


    Workout time 52 minutes

    Didn’t train last as i gave blood after work.
    Last edited by stocky121; 11-11-2023 at 02:43 PM.
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  29. #149
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    Pull day

    Rocky style lat pull downs

    80lbs 16 reps
    90lbs 14 reps
    100lbs 12 reps
    110lbs 10 reps

    Bent over One handed dumbbell rows

    55bs 16 reps
    66lbs 14 reps
    66lbs 14 reps
    77lbs 12 reps

    Ez bar bicep curls

    42lbs 18 reps
    53lbs 16 reps
    64lbs 12 reps
    75lbs 10 reps

    Straight bar deadlifts

    176lbs 14 reps
    198lbs 12 reps
    220lbs 10 reps
    253lbs 8 reps

    Standing cable pullover

    20lbs 16 reps
    20lbs 16 reps
    30lbs 10 reps
    30lbs 10 reps


    Workout time 59 minutes.
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  30. #150
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 141 bpm
    Max HR 157 bpm
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  31. #151
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    Push day

    Flat DB press

    44lbs 16 reps
    55lbs 13 reps
    55lbs 13 reps
    66lbs 10 reps

    Incline DB press

    44lbs 14 reps
    44lbs 14 reps
    55lbs 10 reps
    55lbs 10 reps

    Dips bodyweight

    12 reps + 5.5lbs
    12 reps +5.5lbs
    10 reps + 11lbs
    10 reps + 11lbs

    Standing military press

    55lbs 16 reps
    66lbs 13 reps
    66lbs 13 reps
    77lbs 9 reps

    DB side lateral raises

    11lbs 14 reps
    11lbs 14 reps
    15.5lbs 10 reps
    15.5lbs 10 reps

    Training time 49 minutes
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  32. #152
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    Cardio

    Weighted walking 22lbs in backpack

    3.17 miles
    47:42 minute time

    Average heart rate 145 bpm
    Max heart rate 163 bpm

    Still carn’t get under an average of 15 minute miles with 22lbs
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  33. #153
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    Pullday

    Close grip low cable rows

    100 lbs 16 reps
    110 lbs 14 reps
    120 lbs 12 reps
    130 lbs 10 reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 14 reps
    144lbs 12 reps
    167bs 10 reps

    Seated Hammer curls

    27.5lbs 16 reps
    27.5lbs 16 reps
    33lbs 10 reps
    33lbs 10 reps

    Straight bar deadlifts

    176lbs 14 reps
    198lbs 12 reps
    220lbs 10 reps
    253lbs 8 reps

    Straight bar bicep curls

    44lbs 16 reps
    55lbs 14 reps
    66lbs 12 reps
    77lbs 10 reps

    Workout time 58 minutes


    I twisted my right ankle bad in early 2020. On Friday i was at the park with the kids after school, I was on the zip line with my son and pushed off with my foot and felt an agonising pain in my ankle. So i missed legs Friday and rested it the rest of the weekend. I’m still in pain with it certain ways i move my ankle, i tested it with the shrugs it seemed fine, and I’ve had no problem with deadlifts. I’ll see how cardio go’s tomorrow.
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  34. #154
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    Good luck with the ankle, glad it sounds a bit better!
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  35. #155
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    Cheers wango, i think that’s one of the reasons I’m training with higher reps. I’m petrified of injury.
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  36. #156
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    Quote Originally Posted by stocky121 View Post
    Cheers wango, i think that’s one of the reasons I’m training with higher reps. I’m petrified of injury.
    Cheers Stocky! Lol, you’re the one talking about zip lines. I’ll stick with staying on the ground & preferably, only when it’s level. That way it doesn’t challenge my balance too much & I don’t fall over. That’s what petrifies me.
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  37. #157
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 144 bpm
    Max HR 165 bpm

    No issue with ankle while training. Still a bit sore depending on which way I bend it.
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  38. #158
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    Push day

    Bench press

    110 lbs 16 reps
    132 lbs 14 reps
    154 lbs 12 reps
    176 lbs 8 reps


    Incline bench

    110lbs 11 reps
    110lbs 11 reps
    132lbs 8 reps
    132lbs 8 reps

    V handle tricep push downs

    30lbs 14 reps
    30lbs 14 reps
    40lbs 14 reps
    40lbs 12 reps

    Single hand landmine press

    77lbs 12 reps
    88lbs 10 reps
    88lbs 10 reps
    99bs 7 reps


    Seated shoulder press

    33lbs 16 reps
    44lbs 12 reps
    44lbs 12 reps
    55lbs 8 reps

    Workout time 54 minutes
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  39. #159
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    Cardio

    Weighted walking 22lbs in backpack

    3.19miles
    47:42 workout time

    Average heart rate 139 bpm
    Max heart rate 160 bpm

    I done it 14:55 average mile. It was further down at one point. But started creeping up towards the end
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  40. #160
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    Leg day

    Leg extensions

    55lbs 16 reps
    66lbs 14 reps
    77lbs 12 reps
    93.5lbs 10 reps

    Lying leg curl

    44bs 16 reps
    55lbs 14 reps
    66lbs 10 reps
    66lbs 10 reps

    Calf raises

    88lbs 18 reps
    110lbs 15 reps
    110lbs 15 reps
    132lbs 10 reps

    Squat

    176bs 16 reps
    198lbs 14 reps
    220lbs 12 reps
    253lbs 10 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 10 reps
    22 lbs 10 reps


    Workout time 54 minutes
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