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 Post subject: No Payne, No Gain!
PostPosted: Mon Feb 17, 2014 8:29 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
Decided to drop in a little journal of my own.

I'm pretty poor are weighing things (food, not weights that clearly have their weight on the side!) and keeping up with making notes on what I do, so it may turn a little sporadic when the sheen wears off it!

Usually my week pans out as below, doing this as a basic summary, and then posts after will have the day's stuff in.

Monday:
An hour or so of kickboxing. Each session is different. Usually a 15 minute warm-up and then line work, pad work, fitness, sparring.

Tuesday:
Depending on the plan for the week this is usually a rest day. It will sometimes be a gym day if I can't make it on a Wednesday. Once a month this will be a PT session.

Wedensday:
Gym (see below for rough routine)

Thursday:
Kickboxing

Friday:
Day Off

Saturday:
Gym

Sunday:
Day Off

Gym Routine:
Warmup:
5 minutes light jog. Usually 6mph on a slight incline.

Weights:
Heavy weeks (three or four weeks):
3 sets of 5 or 6 bench presses - 65kg
3 sets of 5 or 6 squats - 110kg
3 sets of 5 or 6 deadlifts - 110kg
3 minute rest between each set.

Light weeks (three or four weeks):
3 sets of 5 or 6 bench presses - 50kg
3 sets of 5 or 6 squats - 80kg
3 sets of 5 or 6 deadlifts - 80kg
30 second rest between each set

Small circuit:
Body weight pull ups with assistance band until failure. At present this is about five. (always include)
Body weight dips until failure. This is about five at the moment. (always include)
10x sandbag slams 12kg
20x 20kg kettlebell singlehand swings
5x inverted rows on the TRX, usually with my feet up on a box
10x clean and presses with a 15kg core bag
(These in red are changed around depending on what I fancy and what I can get on/use. Sometimes I'll do something totally different not listed.)

35kg dumbell, in each hand, milk maid walks around the weights area
50x sit ups
50x press ups
Round this circuit three times.

Cool down:
5 minute gentle walk on the treadmill.

Food wise, I'll post that up another time. Really don't think I'm consuming enough calories really.

Aim:
To lose the gut and boobs, tone up and improve general fitness.

Body stats @ 8th Jan
Height 186cm
Weight 109kg
Waist 114cm
Hip 106cm
Fat %age 20.4

We're going to take a second set of measurements at my next PT session in two weeks, so I'll post those up.


Last edited by Payne on Mon Feb 17, 2014 9:38 am, edited 1 time in total.

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 Post subject: Re: No Payne, No Gain!
PostPosted: Mon Feb 17, 2014 8:41 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 259
wow man thats really nice! good luck. if you want try the 5x5 strength training on squats-deadlift and bench it could help even more since you do martial arts

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 Post subject: Re: No Payne, No Gain!
PostPosted: Mon Feb 17, 2014 8:46 am 
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Location: Peterborough, UK
Really? I thought it looked pathetic next to all these others! Haha, thank you though. I'll have a look at the 5x5 strength training.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Mon Feb 17, 2014 8:52 am 
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Manatee
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Posts: 259
well no, 110 with deadlift is not pathetic at all, i think is really really good especially if you are beginner. it even depends how long have you been training, but as a start is perfect.
try even to make the 5x5 on progressions. like 5x80, 5x83, 5x85, 5x88, 5x90kg it gives the muscle the right help to make a good progression of training, for example making a rep of 70kg and then the other one of 80 could make it feel too heavy

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 Post subject: Re: No Payne, No Gain!
PostPosted: Mon Feb 17, 2014 9:04 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
I hadn't thought of it like that. I've been squatting and dead lifting for about five/six months I think. I also try and drop in 50x sit ups and press ups in my circuits every time too, forgot to add those.

I only really get chance to get down the gym twice a week and have just been reading about the 5x5 idea so not sure how they'd fit seeing as their plan is mainly based around three times a week. I've just started doing three/four week blocks of heavy and light weights since the start of this year on the recommendation of my PT.

I get the idea behind the progressive stuff so I may have a play around with it.

Thanks very much for the help.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Feb 19, 2014 3:15 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
19 Feb 2014
Warmup:
5 minutes light jog. Usually 6mph on a slight incline.

Weights:
3 sets of 5 squats - 110kg
1 set of 5 deadlifts - 110kg
2 sets of 5 deadlifts - 120kg
3 sets of 5 bench presses - 65kg
3 minute rest between each set.

Small circuit:
Body weight pull ups with assistance band until failure. At present this is about five.
Body weight dips until failure. This is about five at the moment.
5x inverted rows on the TRX, usually with my feet up on a box

Round this circuit three times.

50x sit ups
50x press ups
35kg dumbell, in each hand, milk maid walks around the weights area twice

Cool down:
5 minute gentle walk on the treadmill.

Could have sat in the gym a little longer to cool down before getting ready for work though! Thought I'd cooled down enough, but I hadn't and by the time I'd got back to the car I was rather damp!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Thu Feb 20, 2014 3:14 pm 
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Good decision to get started, and nice start, it looks good so far.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Fri Feb 21, 2014 3:52 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
Thanks very much.

I'm thinking I may have to ease off my squats a little as I'm feeling I'm not getting my technique as good as I'd like.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Fri Feb 21, 2014 6:53 am 
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Manatee
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Posts: 259
try to go low with the weight. if your technique gets too dirty means you should lift a bit less. instead of squatting 110 try just 100.

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 Post subject: Re: No Payne, No Gain!
PostPosted: Fri Feb 21, 2014 7:36 am 
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Location: Peterborough, UK
Yeah that's my plan. My squats are deep enough, I'm keeping my back straight the whole time and my balance is fine, it's just sometimes it feels like my chest isn't as forward facing as it should be as I'm bending a little at the hips.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Tue Feb 25, 2014 3:50 pm 
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Ive been doing weightless squats working on my posture. if you do them toes against the wall legs shoulder with or slightly wider but not super wide, feet foward not to wide angled and hold your arms straight up above your head, that's some tough work even with no weights. I was told by a trainer that I should get them down perfectly like this and be able to do lots of them before I add weights.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Tue Feb 25, 2014 5:08 pm 
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Location: gainesville, fl
Wall squats are awesome for getting your form perfect! They're a challenge even if you think you've got it down. Another option is maybe throw in front squats now and again? Because you're bearing the load ~6-8" more forward, your back basically HAS to stay straight or you'll dump the bar, so it's an excellent accessory for getting that form 100%. Maybe take a vid of your squat sessions to keep a better eye on your form too?
Log looks great though! Keep it up!

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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Feb 26, 2014 3:39 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
26 Feb 2014
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 squats - 100kg
3 sets of 5 deadlifts - 120kg
3 sets of 5 bench presses - 65kg
3 minute rest between each set.

Small circuit:
5x Body weight pull ups with assistance band.
6x Body weight dips.
5x inverted rows on the TRX, feet on box.

Round this circuit three times.

50x sit ups
20x normal press ups
10x wide hand press ups
10x diamond hand press ups
35kg dumbell, in each hand, milk maid walks around the weights area twice

Cool down:
5 minute gentle walk on the treadmill.

We do the wall squats at kickboxing from time to time. I should really start them on a regular basis as I can do them at home most days. Will give front squats a try too. I'm done for my heavy block for a few weeks so onto lighter weights and more reps from next week (in college all weekend so fitting the gym in will be tough this weekend). And come to think of it, I've got a PT session on Tuesday so probably wont get to lift again until the end of next week.

Dropped my weight down on my squats to 100kg and managed to keep my chest up and out a lot better so maybe I went up to 110kg too soon. Will try some more technique based exercises too get that better.

Cheers for the tips!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Mar 05, 2014 5:36 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 90
Location: Peterborough, UK
Had a PT session last night and we went through front squats and wall squats to help my technique. So I'll start doing them I think.

Lookign at swapping around my lifting too. Looking at doing something like:
1:
Heavy deadlift
Light but fast front squat

2:
Light but fast deadlift
Heavy back squat.

We'll see how I get on with that. Was weird squating and only being a few inches from a wall! He also showed me the weightlifters hook for my grip. Not looking forward to the squashed thumb feeling!

The rest of the session was kettle bell or some club work with some animal movements in just to keep moving. Didn't manage to get my measurements done, but I'm popping in Friday evening to get those sorted.

Not sure when I'm going to get back in the gym as I'm getting my thigh and chest tattooed on Saturday so won't realistically be able to do much until the back end of next week. Might try and get in this Friday morning though as one last blow out before not being able to do anything.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Mar 05, 2014 5:45 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
I have the same problem with back squats, my chest falls forward when I reach a certain weight. My coaches have said that I need to gain strength in my core and lower back to help this, so things like plate twists, glute-ham-raises, toes-to-bar, etc. Also, yes front squat, as you have to keep your chest up then as has been mentioned.

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