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Good work on the squats!

 

I have a question: I have been training push-ups a lot the last days. I am working towards being able to do one armies after my summer break. However, I felt very weak when bench pressing today. I am suspecting it to be because of my muscles already being tired from the pushups.

Do you feel that your morning routine interferes with your bench press? Or is it just a matter of getting used to it? I am gonna do loads of pushups in summer where I won't have access to barbells, but I don't want to "waste" time on it now if all it's gonna do is set my bench press back. Anything you have noticed?

 

Thanks trying to get back into squats!

 

Pushups!

Personally from my experience, they haven't interfered with my benching, but obviously if you do hundreds of them before benching you chest will be tired. I do pushups early in the morning and bench around 8pm at night so a big window for recovery. Everyone's bodies are different. Just suck it and see, it might be a coincidence that day you had a sub par session, we all have em. Your glycogen levels might have been low hence poor session!

 

Try it for a few weeks, see how you feel!

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Do you do your crunches and push ups with breaks, or did you pump out 87/62 in a single blazing set?

 

I do one set of as many as I can do on both, but give myself a minute between crunches and pushups.

 

Aiming to get upto 100 of each every morning

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Thursday 7th April - Back & Triceps

 

Sooo fooking tired tonight, moved this routine to thursday so I could watch champions league...

I'm waking up more tired than when I went to sleep, maybe i've got sleep apnea, think I need to lose a few kilo and see if that fixs it...

 

Running treadmill

1 mile / 6:45 mins / 155 cals

-- Really sluggish

 

Freestyle Mode

24 sets in total targeting Back & Triceps, plus Deads

-- No highlights really, subpar session, fook it

 

Swimming

12 lengths

-- got some new goggles, glad to get 12 lengths our considering

 

To Finish off

5 mins hydropool

10 mins in Sauna

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Been a bad boy and got wasted Saturday night, taken two days to recover in the fetal position...

 

Friday 8th April - Chest, Arms and the dreaded Abs

 

Was still tired from thursdays session.. didn't do as much as hard as I wanted

 

Weights

Freestyle lifting, 24 sets over over 8 exercises...

-- Highlight- Barbell curls 70kg/9reps

 

To finish off

5 minutes in hydropool

10 minutes in sauna

 

 

Saturday 9th April - Chest, Arms and the dreaded Abs

 

Little more on saturday with my bro to make up for dismal performance on Friday...

 

Weights

Freestyle lifting, 12 sets over over 4 exercises...

-- Highlight - Bench 100kg/6reps

 

Swimming

14 lengths

 

To finish off

5 minutes in hydropool

10 minutes in sauna

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Thursday 14th April - Back & Triceps

 

Delayed Session from Wednesday as watched the Tottenham game against Real Madrid, wish I hadn't...

 

Running treadmill

1 mile / 6:40 mins / 155 cals

 

Freestyle Mode

24 sets in total targeting Back & Triceps, plus Deads

-- Getitng back into deads, 120kg/13reps was surprisingly difficult, did 140 and 180

 

Swimming

12 lengths

 

To Finish off

5 mins hydropool

10 mins in Sauna

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Friday 15th April - Chest, Arms and the dreaded Abs

 

Running treadmill - Warmup/Cardio

1 mile / 6:40 mins / 155 cals

 

Weights

Freestyle lifting, 24 sets over over 8 exercises...

-- Highlight- Barbell curls 60kg/18reps for a good pump on the olde guns

 

To finish off

5 minutes in hydropool

10 minutes in sauna

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Saturday 16th April - Chest, Arms and the dreaded Abs

 

Little session with my bro before going to my nans 80th birthday party...

 

Weights

12 sets targeting chest

3 sets targeting delts

 

Swimming

20 lengths

 

To finish off

5 minutes in hydropool

10 minutes in sauna

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9 days since free weights? What gives?

 

Been tired in evenings to log, not sleeping well

 

To divert from my laziness... What was with Chelsea! They looked abit lacklustre against Man Utd in second leg of champions league!

 

Just trying to do my part to help motivation

 

Chelsea is doing terrible lately. Most of their shots on goal are sloppy as hell. Even against West Brom where they won 3-1, they still had goal shots that were a mile to the right or left of the frickin net

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Monday 18th April - shoulders & Legs

 

Running treadmill

1 mile / 6:34 mins / 155 cals

-- Felt too easy, treadmill must be faulty

 

Military press - 3 sets

60kg/20reps 70kg/11reps 80kg/6reps

 

Barbell behind head press - 2 sets

55kg/15reps 60kg/10reps

-- Really down on these

 

Dumbell lateral raise - 2 arm - 3 sets

20kg/17reps 20kg/15reps 20kg/14reps

-- Not done two arms for an age

 

Machine rear delts - 3 sets

45kg/20reps 50kg/20reps 55kg/16reps

-- Get a nice pump off this machine, weight too light though

 

Cable upright rows - 3 sets

82.5kg/20reps 90kg/14reps 97.5kg/11reps

-- Machine again, but felt good, nice burn

 

Squats - 3 sets

100kg/18reps 120kg/12reps 140kg/7reps

-- Getting back into squats again, high reps we're lung busters

 

Reverse leg curls - 3 sets

60kg/20reps 67.5kg/16reps 75kg/9reps

 

Calf raise - 3 sets

210kg/19reps 225kg/13reps 240kg/11reps

-- down on these, but felt comfortable today, just wish it didn't shred my shoulders

 

Swimming

10 lengths

-- too tired to do more

 

To Finish off

5 mins hydropool

10 mins in Sauna

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9 days since free weights? What gives?

 

Been tired in evenings to log, not sleeping well

 

To divert from my laziness... What was with Chelsea! They looked abit lacklustre against Man Utd in second leg of champions league!

 

Just trying to do my part to help motivation

 

Chelsea is doing terrible lately. Most of their shots on goal are sloppy as hell. Even against West Brom where they won 3-1, they still had goal shots that were a mile to the right or left of the frickin net

 

Thanks bud, we all need a nudge to get going!

 

Yeh, chelsea don't look right, must be alot of behind scene issues, manager's job on line, torres not playing well... confidence has a massive impact on football teams and players and I think chelseas has taken a dive

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Wednesday 20th April - Back, Hips & Triceps

 

Running treadmill - warm up the body

-- Legs sore from squats Monday so sidestepped treadmill

 

Cable lat pulldown - 3 sets

75kg/20reps 82.5kg/13reps 90kg/8reps

 

Cable rear lat pulldown - 3 sets

75kg/20reps 82.5kg/11reps 90kg/8reps

 

Machine barbell rows - 3 sets

90kg/20reps 97.5kg/15reps 105kg/13reps

 

High Cable seated pull - 3 sets

75kg/20reps 82.5kg/15reps 90kg/11reps

 

Barbell shrugs - 3 sets

120kg/20reps 140kg/14reps 160kg/8reps

 

Deadlifts - 2 sets

120kg/13reps 140kg/8reps

-- Couldn't be arsed with deads tonight

 

Seated tricep extensions - 3 sets

45kg/19reps 50kg/11reps 50kg/10reps

-- felt weak on these, didnt go up on last set

 

Dumbell tricep extensions - 2 sets

17.5kg/18reps 17.5kg/14reps

 

Walking treadmill - Bring legs back to life

10 mins walking uphill

-- decided to try and loosen legs up, walking like an old man

 

To Finish

5 Minds Hydropool

10 mins in Sauna

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Thursday 21st April - feel good factor

 

30 minute run on the beach after work...

 

Quite amusing this run, decided to read two chapters of Sylvia Plaths "Bell Jar" with the sound of crashing waves as ambient noise.

Went to the public toilets before my run, sun shining, people everywhere, nice evening. There was two cars by the toilet with 6 teenage girls in and around the cars. Two of the girls we're staring at me as I approached the toilet. When I come out the toilet, all 6 girls were watching me, which was weird as fuck. I put it down to the army shorts and tight GASP muscle vest I was wearing. I jogged past their cars and they proceeded to beep their car horns, thought it would stop after a couple of beeps. I must have been 2/300 metres away and they we're still beeping, with people looking over to them. Very weird and embarrassing experience...

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Sunday 24th April - Chest, Arms and the dreaded Abs

 

This is Fridays session on Sunday, come down with a cold Friday, Saturday, still not 100% but quite happy considering....

Got an evening with Carl Cox in Liverpool City Centre so man flu will have to go fook off...

 

Fololwing in order of sequence.

 

Running Treadmill - Warm up the body

1 mile / 6:49 mins / 154 cals

 

Bench press - 3 sets

bar/20reps 100kg/7reps 90kg/10reps 90kg/9reps

 

Barbell incline press - 3 sets

80kg/8reps 80kg/7reps 80kg/6reps

 

Pec dec - 3 sets

65kg/20reps 70kg/14reps 75kg/10reps

 

Low cable crossovers - 3 sets

20kg/20reps 25kg/18reps 30kg/13reps

 

Ezbar curls - 3 sets

60kg/18reps 65kg/13reps 70kg/9reps

 

Dumbell preacher curls - 3 sets

30kg/13reps 30kg/12reps 30kg/11reps

 

Reverse ezbar curls - 3 sets

35kg/18reps 35kg/16reps 35kg/14reps

-- wide grip targeting the forearms

 

Cable kneeling crunches - 3 sets

90kg/30reps 97.5kg/25reps 105kg/17reps

 

Dumbell side bend - 3 sets

27.5kg/30reps 27.5kg/30reps 27.5kg/30reps

-- going lighter on these, 35kg seems to hurt back a little

 

Leg Raises - 2 sets

50 50

 

To finish off

5 minutes in hydropool

15 minutes in sauna

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Tuesday 26th April - feel good factor

 

Too rough to go gym yesterday and today, bit pissed with myself, no pattern to my lifting at the minute, really disjointed.

 

Decided to do a little tonight at home with old set of dumb bells to ease my mind...

 

Lateral Raises

3 sets with 18kg dumbells

 

Rear Lateral Raises

3 sets with 18kg dumbells

 

Dumbell Curls

3 sets with 18kg dumbells

 

Abdominal Crunches

90

 

Push Ups

60

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Wednesday 27th April - shoulders & Legs

 

Whirlwind visit to the gym, quick in and out, peak time, so I can watch Real Madrid vs Barcelona

 

Running treadmill

1 mile / 6:58 mins / 155 cals

-- WTF I just didn't have he lungs for running today

 

Machine shoulder press - 3 sets

105kg/19reps 112.5kg/14reps 120kg/10eps

 

Barbell behind head press - 2 sets

60kg/13reps 60kg/10reps

-- wanted to do 55 then 60 but bars we're scarce

 

Machine rear delts - 3 sets

50kg/20reps 55kg/18reps 60kg/14reps

 

Cable upright rows - 3 sets

82.5kg/20reps 90kg/16reps 97.5kg/12reps

 

Leg Extensions - 3 sets

75kg/19reps 82.5kg/14reps 90kg/11reps

-- Couldn't get on a squat stand

 

Reverse leg curls - 3 sets

67.5kg/17reps 75kg/10reps

 

Not my full routine but better than nothing I suppose.. a few beers and a good game I hope

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Thursday 28th April - Back, Hips & Triceps

 

Running late for gym, bit pissed, routine is fooked at the minute, didn't have time for deads today grrr

 

Running treadmill - warm up the body

1 mile / 6:45mins / 155 Cals

 

Cable lat pulldown - 3 sets

75kg/20reps 82.5kg/15reps 90kg/9reps

 

Cable rear lat pulldown - 3 sets

75kg/20reps 82.5kg/13reps 90kg/9reps

 

Machine barbell rows - 3 sets

90kg/20reps 97.5kg/17reps 105kg/14reps

 

Machine pull overs - 3 sets

97.5kg/20reps 105kg/15reps 112.5kg/11reps

 

Barbell shrugs - 3 sets

120kg/20reps 140kg/15reps 160kg/9reps

 

Cable tricep extensions - 3 sets

35kg/20reps 40kg/14reps 45kg/10reps

-- triceps felt tired and weak today

 

Dumbell tricep extensions - 2 sets

20kg/13reps 20kg/11reps

 

Swimming - Warm down

10 lengths

 

To Finish

5 Minds Hydropool

10 mins in Sauna

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