Ninja Training Log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Richard
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#46 Postby Richard » Wed Nov 29, 2006 6:28 am

Today I stank much less than usual.

Bike 7 minutes (started to do it, but my knees hurt so I stopped)

flat bench Dumbell press
10x 17.5kg (in each hand)
10x 20kg
8x 22.5kg
8x 25kg personal best!

hammer bicep curls (inbetween the dumbell press just to keep going)
10x 10kg x 3

flies
10 x 10kg (in each hand)

bicep curl
6x 15kg

Shrugs
10x 25kg (in each hand) x 2

side shoulder raises
10x 7.5kg x 2

front shoulder raises
8x 7.5kg

resistance row machine
(very slow due to recent back injury)
10x 50kg x 3

ab crunches
20, 15, 15
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Richard
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#47 Postby Richard » Fri Dec 01, 2006 10:50 am

Woke up today, went straight to the gym before 'breakfast'

bike 15 minutes

incline bench dumbell press
20kg (each hand) x 8
22.5kg x 8
25kg x 6

side shoulder raises
10kg (each hand) x 6

shrugs
25kg (each hand) x 10 x 2

Leg press
90lbs (both feet at once) x 12, 20, 20

Lat pulldown machine (still recovering from back)
70lbs x 10 x 3

pushups 20, 12, 10
sit ups 20, 15, 12

bike 40 minutes

martial arts for a few minutes, stretches
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pelicanAndrew
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#48 Postby pelicanAndrew » Fri Dec 01, 2006 1:32 pm

I don't know if this is true or not but i hear Lat pulldown machines are horrible for your back.

Of course, anything is horrible for you if you do it with poor form. I may be wrong.

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Richard
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#49 Postby Richard » Fri Dec 01, 2006 2:34 pm

pelicanAndrew wrote:I don't know if this is true or not but i hear Lat pulldown machines are horrible for your back.

Of course, anything is horrible for you if you do it with poor form. I may be wrong.


Yeah, I've been reading more and more that machines in general are bad... This pulldown machine is slightly better / different than others though. It isn't a bar, it is two handles, which are independent of each other, and can move from side to side, so it's not such a regimented movement. But the more I read about this kind of thing, it puts me off doing them. I'd like to do pullups instead, but I am really shitty at them right now. I used to be able to do sets of 9, but now I can only do a fraction of that, and then fail. I guess I should just try harder with them and eventually get stronger that way.
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#50 Postby Daywalker » Fri Dec 01, 2006 3:55 pm

Richard, i think a decent cable lat machine is ok to use when you can't do pullups. It's basically the same movement.

If you can do a few pullups at the moment though, you can "cluster" them: do multiple sets without failure to reach a certain target of reps. For example,you can do 5 in a set to failure and you say your target is 15 reps, then you do 3, 3, 3, 2, 2, 2. Or any other combination that feels fine. Over time, try to increase the number of reps per set as well as the sum of reps, but the sum has priority. Take it easy and do it twice per week or everytime you go to the gym. One rep more each time will soon sum up to a nice back ;)
No one said it would be easy.

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Richard
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#51 Postby Richard » Fri Dec 01, 2006 5:26 pm

Daywalker wrote:Richard, i think a decent cable lat machine is ok to use when you can't do pullups. It's basically the same movement.

If you can do a few pullups at the moment though, you can "cluster" them: do multiple sets without failure to reach a certain target of reps. For example,you can do 5 in a set to failure and you say your target is 15 reps, then you do 3, 3, 3, 2, 2, 2. Or any other combination that feels fine. Over time, try to increase the number of reps per set as well as the sum of reps, but the sum has priority. Take it easy and do it twice per week or everytime you go to the gym. One rep more each time will soon sum up to a nice back ;)


Cool, I will follow that advice. I have a bar at home for chin-ups so I can do it as often as I feel like
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Richard
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#52 Postby Richard » Fri Dec 01, 2006 6:02 pm

Yah, I did 2,2,2,2,2,2 - 16 in total. I suck. But it is a good way to do it. Normally I do like 4, then 1 then die
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#53 Postby Daywalker » Sat Dec 02, 2006 5:07 am

Richard wrote:Yah, I did 2,2,2,2,2,2 - 16 in total.

No, that's only 12 :roll:

Normally I do like 4, then 1 then die

:shock:
You're a friggin' zombie ninja! :shock:
No one said it would be easy.

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#54 Postby Richard » Sat Dec 02, 2006 8:02 am

well i mean I just kept doing 2's until I got to 16, it would have been 8 sets, I was just hitting 2 and , on the keyboard to illustrate the pattern. I later did another 10, in sets of 2. I'm glad you told me to do this, I should make good progress now that I can actually do them!
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#55 Postby Richard » Mon Dec 04, 2006 1:45 pm

Bike 20 minutes

resistance row machine
90lbs x 12
130lbs x 8
150lbs x 5

Shrugs
22.5kg (in each hand) x 10
25kg x 10 x 2

Double handed Tricep behind the head thingie
17.5kg x 10
20kg x 8
22.5kg x 6

Hammer bicep curl
10kg (each hand) x 12
12.5kg x 8
12.5kg x 10
12.5kg x 6
12.5kg x 8

Leg Press machine
90lbs x 12
130lbs x 10
150lbs x 10
200lbs x 3 - began to hurt my left knee so I stopped

Martial arts for several minutes, was good!!
I am now able to hold either of my legs straight in front of me, parellel to the ground, for 6 seconds each, and can hold my leg out to the side, parellel to the ground for ages with my right leg (maybe 20 seconds?) and catching up with my left leg, perhaps 12 seconds. Also getting the hang of doing a left round kick followed by a right turn hook-kick, I always loved that.

ab crunches 20, 12, 12

bike 15 minutes
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#56 Postby Richard » Tue Dec 05, 2006 3:21 pm

not done much today so far...

hopped on the mini trampolene in my room for a while, did some jogging on it for a few minutes

pushups 5 sets of 10

pullups 7 sets of 2

will do more a bit later hopefully
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#57 Postby SeaSiren » Tue Dec 05, 2006 3:50 pm

Richard wrote:I am now able to hold either of my legs straight in front of me, parellel to the ground, for 6 seconds each, and can hold my leg out to the side, parellel to the ground for ages with my right leg (maybe 20 seconds?) and catching up with my left leg, perhaps 12 seconds.


Brings back nightmares of my ballet teacher. (insert Russian accent here) "HOLD IT! HOLD IT! HIGHER! HIGHER! DID I TELL YOU TO REST??!!" Ahhh those were the days. :shock: :lol:

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Richard
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#58 Postby Richard » Tue Dec 05, 2006 3:58 pm

I wish I had had someone shouting at me a few years ago, get my ass in shape. Now I have my own motivation, and this forum which is cool. I took some photos for the competition. Here is one of them, along with a version that I've altered with photoshop to show how I want to improve, I want to lose fat basically, and maybe get a bit more definition in my chest

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Richard
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#59 Postby Richard » Wed Dec 06, 2006 7:08 pm

My dad has been using my car today, and will be using it tomorrow, so I can't get to the gym. But I've been working out at home, not really keeping track of it.

Today I've been doing:

press-ups
press-ups with my feet on a chair
press-ups with my hands on the stairs
bench press about 57kg for abour 6 reps at a time
some pullups
ab crunches
some hopping on the trampoline in my room
did some calf raises on the stairs too

Probably do some squats and stuff tomorrow

I've noticed press-ups getting easier today, already did a few sets of 10 and it feels like nothing - which it should! I used to do sets of 50 when I was at university.
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#60 Postby Richard » Thu Dec 07, 2006 12:12 pm

My dad is full of shit. He's had my car for 2 days now, and both days he has brought it back late. Yesterday he was at least 90 minutes late. Right now he is 20 minutes late. Looks like no gym for me again today.
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