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Vege's training diary


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Today I tried clean&press for the first time, just playing around, using empty 20 kg bar. It felt GREAT, I experienced the same rush of blood and happiness, as when I do dead-lifts and sometimes squats and bench presses. I'm slowly discovering I love compound exercises! It makes me happy to do them, maybe they also raise my blood pressure, and that is good, since I have a very low one, and feel powerless sometimes. I began to drink black tea before gym too, in order to get my blood going. I can't drink coffee, it messes my stomach. All in all, it was a good day for me in the gym:) I added also some weight in squat.

I also tried a new KILLER exercise, I don't know the name of it, though. It's the one when you have ladders horizontally on the ceiling and then you hang and go from one end to the other. It's fun and it's good exercise in the same time! OK, enough talking:

 

SQUAT: warming with 30 kg, and then 5x50 kg / 4 sets of 5 x 55 kg

 

SHOULDER PRESS: 5 x 5 x 30 kg

LATERAL RAISES> 5 sets x 10 x 5 kg

UPRIGHT ROWS: 10 x 20 kg/ 3 sets x 10 x 25 kg

BENT OVER SHOULDER RAISES: 10 x 4 kg / 4 sets x 10 x 5 kg / 1 set x 8 x 7 kg (FINALLY BIGGER WEIGHT HERE)

MEDICINE BALL FRONT RAISES: 6 kg, until failure!

the one with the ladder on the ceiling, until failure!

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BEBCH PRESS: 8x40kg/ 5x60kg/ 5x5x65kg

INCLINE BENCH PRESS: 2x5x60kg/3x5x65kg

DUMBBELL INCLINE CHEST PRESS: 10x15kg / 2x8x17kg

PULLOVER: 2x8x21kg / 1x8x25kg

CHEST DIPS: 3x5

LYING TRICEPS EXTENSION: 8x10kg/ 2x8x15kg

TRICEPS EXTENSION: 3x10x30kg

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Dead lifts killed me today, in a nice way:)

 

PULL UPS: 6, 4, 4, 4, 4, 3

DEAD-LIFTS: 8 x40 kg/ 8 x 50 kg/ 3 x 5 x 65 kg/ 2 x 5 x 70 kg (I'm slowly improving, next time I'll do 5 sets with 70 kg)

BARBELL ROWS: 8 x 40 kg/ 4 x 5 x 50 kg / 1 x 5 x 55 kg

CABLE LAT pull DOWN (behind neck): 3 x 8 x 45 kg

SEATED CABLE ROWS: 3 x 8 x 50 kg

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SQUAT: warming with 40 kg / 5x50 kg / 5 x 5 x 55 kg

 

SHOULDER PRESS: 3 x 8 x 30 kg/ 1 x 8 x 35

LATERAL RAISES> 1 x 8 x 5 kg / 2 x 8 x 7 kg

UPRIGHT ROWS: 2 x 8 x 25 / 1 x 8 x 30 kg

BENT OVER SHOULDER RAISES: 1 x 8 x 5 kg / 2 x 8 x 7 kg

 

couple of yoga asanas, for stretching

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MONDAY, Oct 25

 

PULL UPS: 8, 5, 5, 3, 3

DEAD-LIFTS: 6 x50 kg/ 6 x 60 kg/ 2 x 5 x 65 kg/ 2 x 5 x 70 kg/ 2 x 5 x 75 (improving! yes!)

DUMBBELL ROWS: 3 x 10 x 15 kg

CABLE LAT pull DOWN (behind neck): 3 x 8 x 45 kg

SEATED CABLE ROWS: 1 x 8 x 50 kg / 2 x 8 x 55 kg

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SQUAT: warming with 40 kg / 5x50 kg / 4 x 5 x 55 kg/ 2 x 5 x 60 kg

 

SHOULDER PRESS: 2 x 8 x 30 kg/ 2 x 8 x 35

LATERAL RAISES> 3 x 8 x 5 kg

UPRIGHT ROWS: 3 x 8 x 25

BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg

couple of yoga asanas, for stretching

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BENCH PRESS: 10x40kg/ 8 x 50 kg/ 8x60kg/ 5x5x65kg

INCLINE BENCH PRESS: 3 x 8 x 45 kg

INCLINE DUMBBELL FLY: 2 x 10 x 9 kg / 1 x 10 x 11 kg (they have really strange weights in my gym 5, 7, 9, 11 kg... I think they are hand made)

 

LYING TRICEPS EXTENSION: 3x8x15kg

TRICEPS EXTENSION: 2x10x30kg/ 10 x 35 kg/ 10 x 40 kg/ 10 x 45 kg (decided to see how much I can menage)

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PULL UPS: 8, 3, 3, 3, 3, 3, 5

DEAD-LIFTS: 6 x55 kg/ 6 x 65 kg/ 2 x 5 x 65 kg/ 1 x 5 x 70 kg/ 5 x 5 x 75 (felt great to add more weight than the last time:)

BARBELL ROWS: 10 @ 35 kg / 8 @ 45 kg / 6 @ 50 kg

CABLE LAT pull DOWN (front): 3 x 8 x 45 kg

some yoga asanas

 

I killed myself with dead-lifts today, so I decided to stop here and go home to eat!

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paused for few days, but today back in gym

 

SQUAT: warming with 40 kg / 5x50 kg / 5 x 55 kg/ 3 x 5 x 60 kg

 

STANDING MILITARY PRESS: 8 x 25 kg/ 6 x 30 kg / 2 x 5 x 35 kg

LATERAL RAISES> 10 x 5 kg / 2 x 8 x 7 kg (finally moving away from 5 kg, with proper posture)

UPRIGHT ROWS: 8 x 25 kg / 6 x 30 kg / 5 x 35 kg

BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg

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MONDAY, 8 Nov

 

I finally bench pressed 70 kg! OK, maybe it's not too much, but for me that was a little personal goal, or step-stone to one-day-to-be-achieved 100 kg!

70 kg (154 pounds) was also my bodyweight until recently, but I gained weigt in last couple months, so now I have 75 kg! Yes! I guess 75 kg bench press is my next goal!

PS: started doing chest cable flyes, never tried them before. Felt OK.

 

BENCH PRESS: 10x40kg/ 8 x 50 kg/ 5x60kg/ 5x65kg/ 2 x 5 x 70 kg

CHEST CABLE FLYES: 3 x 8 x 25 kg

INCLINE BENCH PRESS:8x45 kg / 5x55 kg / 3x5x60 kg

INCLINE DUMBBELL FLY: 5 x 5 x 11 kg done with almost no rest between sets

 

LYING TRICEPS EXTENSION: 3x8x15kg

TRICEPS EXTENSION: 3 x 8 x 45 kg

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Thanks, Chewy! But even two sets on 70 kg were only possible because I had a gym trainer as a spotter behind me. He didn't help me in lifting itself, but psychologically it was nice to know that there was somebody to catch that bar if it smacked my face

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ok, devil's got into me:) this was suposed to be my rest day, but i got this urge to go to gym, so...

 

PULL UPS: 8, 5, 4, 4, 4, 6

DEAD-LIFTS: 6 x55 kg/ 6 x 65 kg/ 5 x 5 x 75 killing me softly...

SEATED CABLE ROWS: 8 X 50 / 8 X 55 / 8 X 60 kg

 

and the I realized i should go home and EAT SOME BEAAAANS!

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Yesterday, November 11

 

SQUAT: warming with 40 kg / 5x50 kg / 5 x 55 kg/ 3 x 5 x 60 kg

 

STANDING MILITARY PRESS: 10 x 20 kg / 8 x 25 kg/ 3 x 8 x 30 kg

STANDING MILITARY PRESS, behind neck: 10 x 20 kg / 2 x 8 x 25 kg

LATERAL RAISES 3 x 8 x 7 kg

UPRIGHT ROWS: 10 x 25 kg / 2 x 8 x 30 kg

BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg

 

I am contemplating about working out today, too. 4 times a week, is that ok? Oh yes!

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BENCH PRESS: 10x40kg/ 8 x 50 kg/ 5x60kg/ 5x65kg/ 2 x 5 x 70 kg

CHEST CABLE FLYES: 3 x 8 x 25 kg

INCLINE BENCH PRESS: 5x55 kg /

and then I decided to try drop sets: 5 x 55 kg/ 14 x 45 kg / 10 x 35 kg

This killed me so I did triceps, also in drop sets mode starting from 45 to 25 kg

I felt like on drugs, so I grabbed 10 kg dumbbell and did 3 sets of concentration biceps curls.

 

I FEEL GREAT!

 

What's the use of lifting weights if you can't get high on it?:)))))

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yesterday I felt liek shit all day, don't know why, I have sometimes depression days... Went to bed early, wanted to be fresh for todays workout. But workout today was catastrophe. During my last two sets of dead-lifts, I felt dizzy, I was loosing sight, and felt weak... My heart also bumped like crazy. Maybe I am forcing myself to make big achievements in short time. I have to take it easy, really, or this is going to kill me. I mean, you can't do no sports at all for your whole lifetime, and then expect to become Schwarzenegger just in one year. And when you're 37 years old.

 

So, I decided to quit todays session. They even gave me "first aid" at the desk (some glucose powder in water). Went home. Spent the rest of day relaxing and eating. I hope this is not going to happen again...

 

PULL UPS: 8, 5, 4, 5, 4, 4

DEAD-LIFTS: 6 x55 kg/ 5 x 65 kg/ 3 x 5 x 75

SEATED CABLE ROWS: 8 X 55 and then decided to quit...

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Today was OK, brought my glucose solution with me:)

 

 

SQUAT: warming with 35 kg / 6x45 kg / 5 x 55 kg/ 3 x 5 x 60 kg

 

STANDING MILITARY PRESS: 8 x 25 kg/ 3 x 8 x 30 kg

SHOULDER PRESS, behind neck: 10 x 35 kg / 2 x 8 x 40 kg

LATERAL RAISES 3 x 10 x 7 kg / 1 x 6 x 9 kg (it was about time to improve in this exercise)

UPRIGHT ROWS: 8 x 25 kg / 1 x 8 x 30 kg / 1 x 6 x 35 kg

BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg

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I decided not to keep my log so detailed, I got tired of writing down the data twice (in my notebook and in this log). So from now on, I will just make notes here when I make some progress in basic exercises. The good news is that I made two "personal records" during my last two workouts:

 

Saturday, Nov 20:

INCLINE BENC PRESS: reached 70 kg, 2 sets of 5 reps

 

Monday, Nov 22:

DEAD-LIFTS: 80 kg, 3 stes of 5 reps

 

To make progress is the only way. I wonder what this log will look like in 3 years or so:))))

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  • 1 month later...
Good job on the bench press! 70 kg is impressive. I think patience is the key to succeed in this game. Squats and deadlift are hard lifts, but they are worth it. Keep up the good work!

 

How is training coming along?

I left this low rep routine, and decreased weights due to some arrhythmia heart problems i have and that are getting worse when I push myself to lift such big weights (for me).

Last month or two I am doing 4 sets of 12 or 10 repetition per exercise. And I also improve with this system, and my heart is not so stressed. I actually now lift 10 times 60 kg, which is, I think, better then to lift 70 kg for 5 times. Or at least it is the same, only my heart says: thank you for not torturing me!

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