Payne

Great, thank you!

Hey,

My PT has suggested I start taking omega 3 oil, but obviously I'd prefer a veggie/vegan one. Anyone got any recommendations for me to check out in the UK?

Cheers

My 1RM squat is 140kg

My 1RM bench press is 90kg

My 1RM on my deadlift is 180kgs

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 5 deadlifts - 150kg

3 sets of 5 bench press - 80kg

3 minute rest between each set.

Tabata sets: four rounds of each 20 seconds on, 10 seconds off

First set:

20 seconds on - Battle rope side to side

10 second rest

20 seconds on -Press ups with 17.5kg dumbells, lift alternate hands to chest

10 second rest

Repeat another three times (four sets of each in total)

Second set:

20 seconds on -17.5kg snatches (a hand a round)

10 seconds off

20 seconds on - Sprawls

10 seconds off

Repeat another three times (four sets of each in total)

2x 2min light bag work

Cool down:

5 minute gentle walk on the treadmill and some stretches

Chuffed I've hit 150kg on my deadlifts before the middle of the month as I was aiming for the end of June. Maybe I should aim for 200kg by the end of the year?!

That's great! Thank you very much!!

Any tips on exercises to build up your chest?

I already bench press, but was wondering if there's anything else I can do to help build my chest up at all.

Ta!

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 10 front squats - 70kg

3 sets of 5 deadlifts - 140kg

3 sets of 5 bench press - 80kg

3 minute rest between each set for the deadlifts and bench press. 60 seconds between the squats.

3x Body weight dips until failure, was about 9, last set I got 10.

3x Aussie pull ups until failure, was about 7

2x 2min light bag work

Cool down:

5 minute gentle walk on the treadmill and some stretches

Yeah I'm slowly getting used to it.

Thank you again.

Since posting earlier, most of the numbness has actually gone! Sod's law!

Thanks for the link, that's how I'm doing it and have been trying it for a few months now but it's only really started working for me since I got chalk last week. The bars at my gym are quite thick so I've found it irritating. I was just mainly wondering if it was something I'll get used to or if it was something to be concerned over. So in this case it'll come and go I guess until I've got that callous there (which is already forming!).

Thanks for the advice.

This is starting to get a bit dull an repetitive now and all i can do is apologise!

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 10 front squats - 70kg

3 sets of 5 deadlifts - 140kg

2 sets of 5 bench press - 75kg

1 set of 5 bench press - 80kg

3 minute rest between each set for the deadlifts and bench press. 60 seconds between the squats.

2x 2min light bag work

3x Body weight dips until failure, was about 8

3x Body weight pull ups until failure, was about 7 (using an assistance band, still crap at pulling my weight up)

50x sit ups

10x standard press ups

10x crucifix press ups

10x diamond press ups

Cool down:

5 minute gentle walk on the treadmill and some stretches

Really pleased I've finally got some chalk to use in the gym as it's really helped my grip when deadlifting. Hoping to hit 150kgs mid to late June. Just need to really focus in on what I'm eating so I can start trimming this fat off as my fat hasn't really moved all that much since the start of the year.

Also, I don't feel like I'm really progressing with my pull ups. Need to hit some more pulls I think on them with heavier weights. Any suggestions?

I've finally gotten myself some liquid chalk for use at the gym and on Friday managed to lift 140kg on my deadlift (3 sets of 5 reps) using my hook grip. Problem is, since Friday I've got this little patch in my left thumb that's almost numb.

The best way I can describe it is as if I've been to the dentist and the aneasthetic has started to wear off and its a bit numb, but a bit fuzzy.

It's not a huge issue, just wondered if it's going to get better or worse over time or if anyone else had experienced the same thing at all?

It's not like I'm going to let it stop me. Aiming for 3 sets of 5 reps at 150 by mid to late June!

They seem to go from strength to strength everytime I catch up with them. Haved played in bands with the singer and the bassist before over the years.

Their last band, Middenhelm, I helped out for a couple of shows on bass. One of which was a sold out show at the Underworld supporting Pirate metal band Alestorm. Was definitely one of the funnest shows I've ever played!

Been a little absent of late! Studying is taking over my life for the next month but still trying to get into the gym where possible.

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 10 front squats - 70kg

3 sets of 5 deadlifts - 120kg

3 sets of 10 bench press - 70kg

3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

3x 2min light bag work

2x 10 pressups on 20kg dumbells. At the top of the pressup, lift alternate dumbells.

2x body weight dips until failure. This was about 7 on each set.

Cool down:

5 minute gentle walk on the treadmill and some stretches

At my last PT session last week I managed 2x 5 reps of 130kg deadlifts. That's a new PB for myself, but the bars at his place are thinner than the ones at my gym which I find too thick to get a decent grip on!

Also my body fat percentage has stayed static since the start of the year, but in the last two months I've managed to put on 6kg of muscle. So it looks like I'm getting enough protein now, just need to eat more, but healthily as my I'm potentially under eating at the moment so my body isn't burning the fat.

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 10 front squats - 70kg

3 sets of 5 deadlifts - 100kg

3 sets of 10 bench press - 55kg

3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

3x 2min light bag work

3x 30 sec battle rope (1x alternate, 1x looping, 1x together)

Cool down:

5 minute gentle walk on the treadmill and some stretches

Tobe honest I was beat after that and although I wanted to do more, I figured I needed to get showered and get to work. So a little disappointed. Had to drop my deadlifts down to 100kg today as my hand was really sore from the callous tear last week and this was the first time I was lifting without any protection on it. Hoping by next week I can go back up to 120.

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 5 deadlifts - 120kg

3 sets of 10 front squats - 70kg

3 minute rest between each set for the deadlifts. 60 seconds between the front squats

Small circuit:

8x Body weight dips.

8x Chest to bar pull ups

Round this circuit three times.

4x 2min light bag work

50x sit ups

20x standard press ups

20x wide hands press ups

20x diamond hand press ups.

Cool down:

5 minute gentle walk on the treadmill and some stretches

Then managed to fit in half an hour in the pool swimming up and down. Lost track of how many lengths.

On my last set of deadlifts I managed to rip off a callous at the bottom of my middle finger on my left hand. Guess that means no lifting for a week or so until that's healed up!

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 5 deadlifts - 110kg

3 sets of 10 bench press - 50kg

3 sets of 10 upright rows - 35kg

3 minute rest between each set for the deadlifts. 60 seconds between the bench press

Small circuit:

8x Body weight dips.

8x Chest to bar pull ups

Round this circuit three times.

4x 2min light bag work

50x sit ups

20x standard press ups

20x wide hands press ups

20x diamond hand press ups.

Cool down:

5 minute gentle walk on the treadmill and some stretches

Felt pretty good after that. Had to pop to get some shopping though after and was struggling to hold the basket after a while!

Friday morning:

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 5 back squats - 110kg

3 sets of 10 deadlifts - 90kg

3 sets of 5 bench press - 70kg

3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

Then I tried some new bits:

3 sets of 10 upright rows -30kg

3 sets of 10 shoulder presses - 25kg

2x 2min light bag work

Cool down:

5 minute gentle walk on the treadmill and some stretches

First time trying the upright rows and shoulder presses hence the low weight. Want to get technique right to start with before I start increasing the weight.

http://neilarey.com/workouts.html

Had a look at that site, looks really good. May start doing a couple of those workouts at home on days when I'm not at the gym or training.

Going to try the my protein brown rice protein this time around and I've ordered some of their peanut butter too. Had a £5 credit with them, so figured I'd give it a whirl this time around and then come pay day see if I should get some more of it, or try something else.

I'm really starting to ache now. Not ached like this in a long time.

A very good idea! Thank you!!

What worries me swapping them round though, is not being able to hit my bench presses and deadlifts. Still struggling with my hook grip too at the moment. Sometimes I'm fine with it, and others, like this morning, it kept popping out. I'm going to get some chalk to try and see if that helps my grip and stops the bar slipping too and pinching the inside of my knuckles.

Warmup:

5 minutes light jog. 6mph on a slight incline.

Weights:

3 sets of 10 front squats - 60kg

3 sets of 5 deadlifts - 110kg

3 sets of 10 bench press - 50kg

3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

Small circuit:

6x Body weight dips.

6x Chest to bar pull ups

6x aussie pull ups

Round this circuit three times.

2x 2min light bag work

Cool down:

5 minute gentle walk on the treadmill and some stretches

I'm not really seeing any improvement on my dips, aussie pull ups, or normal pull ups, but I'm wondering if that's because I'm doing in the same circuit at the same point each session so by the time I get to it, my arms just dont have anything left. I seem to get to about 5 and usually struggle to get the 6th rep in.

Ah great, thank you.

That's cheaper than My Protein as they charge for shipping too. Serving size is the same too, so I'll probably give that a go. I hate peas, so anything to mask the taste of them is great in my book!