itsjustrobbieok Posted February 12, 2012 Author Share Posted February 12, 2012 Not so bad, will see how my abs feel tomorrow! Was done in about 30mins so just a quick session. Id meant to try ab rolling with a barbell but was worried Id look a tool! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 13, 2012 Author Share Posted February 13, 2012 Based on my inABility to sit up this morning I'd say that ab workout I did yesterday hit the spot! Or is this just what it feels like to be old? Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 14, 2012 Author Share Posted February 14, 2012 Decided today that if I want to look like a bodybuilder then like one I should train - and that means not worrying so much about grip strength and using straps a bit more if it helps me focus on the muscles being trained and work a bit more weight. I've also (shock horror) ordered some gloves purely for pull ups as I feel like I'm failing more from the crappy bar grips than anything else. I might adjust my Sunday as the ab workout takes no time and do some grip work too. Felt the romanian deads much more than previous attempts so thats good, I think I need to adjust my tricep bits slightly and do dips first (missed today) then skullcrushers (which seemed better this week) and the cable pushdowns last. Also on the log I will start adding in brackets any weight increases from the previous week Straight leg deadlift 12 x 20kg12 x 55kg (+5kg)12 x 55kg (+5kg)12 x 55kg (+5kg) Romanian deadlift 12 x 75kg (+5kg)12 x 75kg (+5kg)12 x 75kg (+5kg) Tricep rope pushdown 8 x 24.5kg (+3.5kg)3 x 21kg12 x 21kg12 x 21kg Skullcrusher 12 x 22.5kg12 x 22.5kg12 x 22.5kg Leg curl 12 x 35kg (+5kg)12 x 35kg (+5kg)12 x 35kg (+5kg) Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 15, 2012 Author Share Posted February 15, 2012 Pretty good workout today, decided to push the weight up and drop the reps (I figure I should get the weights up then think about upping the rep range). Forearms were SO painful and pumped afterwards, especially with doing the palms down version first. Overhead barbell press 5 x 20kg8 x 35kg8 x 35kg10 x 35kg Seated dumbbell press 10 x 12kg10 x 14kg10 x 14kg Face pull 12 x 24kg12 x 24kg12 x 24kg Side dumbbell raise 12 x 6kg12 x 6kg12 x 6kg Dumbbell wrist curl (palms down) 15 x 2.5kg15 x 2.5kg20 x 2.5kg Barbell wrist curl (palms up) 15 x 17.5kg15 x 17.5kg15 x 17.5kg Dumbbell wrist twist 15 x 7.5kg15 x 7.5kg25 x 7.5kg Link to comment Share on other sites More sharing options...
kareno Posted February 15, 2012 Share Posted February 15, 2012 "inABility"Hahaha! I love it! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 16, 2012 Author Share Posted February 16, 2012 Pretty much 10 whole hours of sleep last night... And I still woke up looking like cr4p! Haha. A quick weight check this morning had me at 74.4kg which puts me nearly at my heaviest and despite the weight gain I feel like my bodyfat level is lower (via the mirror and finger pinch tests). Link to comment Share on other sites More sharing options...
Richard Posted February 17, 2012 Share Posted February 17, 2012 Have you got progress photos? I couldn't see a thread for you in the photos section Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 17, 2012 Author Share Posted February 17, 2012 Got my bloodtests back today, everything looks ok except for elevated LDH and CK levels which could be down to training that day? HAEMATOLOGY HAEMOGLOBIN 15.4 g/dL 13.0 - 17.0HCT 0.453 0.37 - 0.50RED CELL COUNT 5 x10^12/L 4.40 - 5.80 MCV 90.6 fL 80 - 99 MCH 30.8 pg 26.0 - 33.5 MCHC 34 g/dL 30 - 35 RDW 12.1 11.5 - 15.0 PLATELET COUNT 298 x10^9/L 150 - 400 MPV 11.4 fL 7 - 13 WHITE CELL COUNT 5.88 x10^9/L 3.0 - 10.0 Neutrophils 3.74 x10^9/L 2.0 - 7.5 Lymphocytes 1.66 x10^9/L 1.2 - 3.65 Monocytes 0.41 x10^9/L 0.2 - 1.0 Eosinophils 0.05 x10^9/L 0.0 - 0.4 Basophils 0.02 x10^9/L 0.0 - 0.1 ESR Insufficient sample for ESR. Please repeat. BIOCHEMISTRY SODIUM 140 mmol/L 135 - 145 POTASSIUM 4.5 mmol/L 3.5 - 5.1 CHLORIDE *97 mmol/L 98 - 107 BICARBONATE *31 mmol/l 22 - 29 UREA 7.6 mmol/L 1.7 - 8.3 CREATININE 87 umol/L 66 - 112 BILIRUBIN 5 umol/L 0 - 20 ALKALINE PHOSPHATASE 108 IU/L 40 - 129 ASPARTATE TRANSFERASE 29 IU/L 0 - 37 ALANINE TRANSFERASE 31 IU/L 10 - 50 LDH *264 IU/L 135 - 225 CK *429 IU/L 38 - 204 GAMMA GT 15 IU/L 10 - 71 TOTAL PROTEIN *61 g/L 63 - 83 ALBUMIN 42 g/L 34 - 50 GLOBULIN 19 g/L 19 - 35 CALCIUM 2.24 mmol/L 2.15 - 2.55 Corrected Calcium 2.24 mmol/L 2.15 - 2.55 PHOSPHATE 1.09 mmol/L 0.87 - 1.45 URIC ACID 296 umol/L 266 - 474 RANDOM BLOOD GLUCOSE (FL) 5.4 mmol/L 3.5 - 7.9 TRIGLYCERIDES 1.2 mmol/L < 2.3 CHOLESTEROL 2.9 mmol/L Optimum <5.0 HDL CHOLESTEROL 1.4 mmol/L 0.9 - 1.5 HDL % of total 48 % 20 and over LDL CHOLESTEROL 1 mmol/L Up to 3.0 IRON 13.1 umol/L 10.6 - 28.3 T.I.B.C 59 umol/L 41 - 77 TRANSFERRIN SATURATION 22 % 20 - 55 ENDOCRINOLOGY THYROID STIMULATING HORMONE 2.04 mIU/L 0.27 - 4.2 FREE THYROXINE 16.8 pmol/l 12.0 - 22.0 TESTOSTERONE 14.5 nmol/L 7.6 - 31.4 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 17, 2012 Author Share Posted February 17, 2012 Quads and calves today, I'm still not sure if I love or loathe this workout! Always struggle to keep my breakfast down initially... Squats felt especially hard this morning for some reason. Also the aircon is warmer than usual which I find doesn't help. Loving the donkey calf raises, really feel my calves getting worked well. And now on holiday from work for 2 weeks Barbell squat12 x 20kg3 x 50kg3 x 60kg2 x 70kg12 x 82.5kg12 x 82.5kg12 x 82.5kg Leg Press12 x 65kg12 x 65kg12 x 65kg Donkey Calf Raise15 x 30kg15 x 30kg15 x 30kg Seated calf raise25 x 20kg25 x 20kg25 x 20kg Leg extension12 x 45kg12 x 45kg12 x 45kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 18, 2012 Author Share Posted February 18, 2012 Chest and biceps today, decline bench felt great and I could feel my chest doing most of the work. Really pleased to not have pumped shoulders/triceps after the changes I've made! Decline bench I also had a spotter for the last set and hit 12 without help. Also moved chin ups before the curl which helped me get some extra reps out. Switched to preacher curls for a change today but I'm not really keen on them, my arms don't feel like they pivot in the right directions to do them and I get more feeling in the bicep with strict standing curls. Decline barbell bench12 x 20kg3 x 30kg3 x 40kg8 x 50kg (+10kg)8 x 50kg (+5kg)12 x 50kg (+5kg) Incline dumbbell press12 x 18kg (+2reps)12 x 18kg (+2reps)8 x 18kg (+2kg) Standing cable fly12 x 2.5kg12 x 7.5kg (+2.5kg)12 x 7.5kg Close grip chin up5 (+1rep)5 (+2rep)5 (+3rep) Preacher curl10 x 22.5kg10 x 22.5kg10 x 22.5kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 19, 2012 Author Share Posted February 19, 2012 I foresee great abdominal discomfort ahead... Had a go at ab rolling, flippin eck thats hard! I think I did my reps a bit quick too, need to slow it down a bit for more pain Leg Raise5 x straight leg10 x bent leg10 x bent leg10 x bent leg10 x bent leg Cable crunch15 x 13.5kg15 x 16.5kg15 x 16.5kg15 x 16.5kg Oblique cable crunch15 x 6kg15 x 6kg15 x 6kg15 x 6kg Side bend15 x 23.75kg15 x 23.75kg15 x 23.75kg15 x 23.75kg Ab roll (with barbell)4 x 6reps Crunch/reverse crunch superset4 x 15reps Plank2 x 1min Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 20, 2012 Author Share Posted February 20, 2012 Today is the first day of two weeks off work for me and its started with a rest day and lay in. Me and the cat are just watching a Jay Cutler video and eating some lunch Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 20, 2012 Author Share Posted February 20, 2012 Arrrghhhh. Cracked the top of my kneecap straight into the corner of a wall and am in SO much pain. Bleurgh. Link to comment Share on other sites More sharing options...
divamom Posted February 20, 2012 Share Posted February 20, 2012 tylenol or ibuprofen...and ICE! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 20, 2012 Author Share Posted February 20, 2012 tylenol or ibuprofen...and ICE! You know I've just popped my first ibuprofen in about a year and half so it must be sore! And currently have a bag of frozen spinach on it Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 21, 2012 Author Share Posted February 21, 2012 (edited) Decided against deadlifts as I didn't fancy a heavy bar hitting my sore knee, still had a good workout and my back feels pretty wrecked so its all good! Hit some extra pullups this week which is good although the gloves that I thought might help make pull ups a bit more comfortable made no difference whatsoever - oh well.. Calfs felt full and pumped at the end, some of the calf raises on the leg press weren't the best form but the calfs felt like they got a good workout. As the gym was empty I took a few sneaky leg progress shots. My lower leg looks a bit full and watery to me but otherwise quite happy with progress. http://28.media.tumblr.com/tumblr_lzqo4s78T51royhqqo1_500.jpghttp://26.media.tumblr.com/tumblr_lzqo4s78T51royhqqo2_250.jpghttp://25.media.tumblr.com/tumblr_lzqo4s78T51royhqqo3_250.jpg Pull ups77 (+2reps)4 (+1rep) Dumbbell row12 x 14kg (+2kg)12 x 14kg (+2kg)12 x 14kg (+2kg) Wide grip lat pulldown12 x 40kg (+5kg)12 x 40kg12 x 40kg Close grip pulldown12 x 35kg (+5kg)12 x 35kg12 x 35kg Donkey calf raise15 x 0kg15 x 35kg (+10kg)15 x 35kg (+10kg)15 x 35kg (+10kg) Calf raise on 45deg leg press12 x 90kg (+10kg) x25 standing calf raise8 x 90kgx25 standing calf raise10 x 90kgx25 standing calf raise11 x 90kg Smith machine calf raise15 x 50kg15 x 50kg15 x 50kg Edited February 21, 2012 by itsjustrobbieok Link to comment Share on other sites More sharing options...
Richard Posted February 21, 2012 Share Posted February 21, 2012 Damn good luck with the knee. I'm forever smashing my fucking knees getting into the tractor at work it's a bitch... Show us some pictures! EDIT: of your progress, not the injury Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 21, 2012 Author Share Posted February 21, 2012 Damn good luck with the knee. I'm forever smashing my fucking knees getting into the tractor at work it's a bitch... Show us some pictures! EDIT: of your progress, not the injury There's pics above ^^ Link to comment Share on other sites More sharing options...
Richard Posted February 21, 2012 Share Posted February 21, 2012 Ah. The links you posted don't work for people who can't log into that site, so they're not showing up for me, just says image Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 21, 2012 Author Share Posted February 21, 2012 Ahhhh. Let me sort that out... Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 21, 2012 Author Share Posted February 21, 2012 Done Link to comment Share on other sites More sharing options...
Richard Posted February 21, 2012 Share Posted February 21, 2012 Pure sex Link to comment Share on other sites More sharing options...
divamom Posted February 21, 2012 Share Posted February 21, 2012 only saw the legs ..but whoot whoot..nice gams Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 21, 2012 Author Share Posted February 21, 2012 Haha! Thanks Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 22, 2012 Author Share Posted February 22, 2012 I took some more progress photos yesterday and am a bit disheartened at how cr*p my back looks, maybe its angle and poor lighting but it doesn't look like its changed much (and no I won't show the pictures) after seeing a thread about someone getting their bf % checked Im under no illusion that mine is probably about 5-6% higher than I first thought. I plan to continue "bulking" however as I don't think shredding any fat will do my any good looks wise! If I can put some weight on and then have a decent cut to get my bodyfat nicely low I can get back onto weight gain. I'd rather have a bit of extra fat than be skinny and lean. Still not keen on Romanian deadlifts, I seem to feel them more in my lower back than anywhere else although this probably isn't a bad thing with the absence of deadlifts of late. Had a shuffle about with my tricep exercises too by doing dips first then close grip bench with incline skulls to finish. Straight leg deadlift12 x 20kg12 x 60kg (+5kg)12 x 60kg (+5kg)12 x 60kg (+5kg) Romanian deadlift12 x 80kg (+5kg)12 x 80kg (+5kg)12 x 80kg (+5kg) Tricep dips10128 Close grip bench press (smith machine)10 x 30kg8 x 30kg8 x 30kg Incline skullcrusher12 x 22.5kg12 x 25kg12 x 25kg Leg curl12 x 20kg (+2.5kg)*single leg*12 x 20kg (+2.5kg)*single leg*12 x 20kg (+2.5kg)*single leg*25 x 20kg Link to comment Share on other sites More sharing options...
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