Step 2: RMM's Journal

[CarlitosWay]

Thursday: Cardio, sprints.

Friday:

Weight: 93.3 kg

Warmup: 3 rounds of interval on the cross trainer.

Squats: 72.5 kg x 20.

I was sweating like a wet sponge being squeezed on the last handful of reps.

20 Pullovers.

Static holds:
30s
31s
29s

Did them with the straight bar, hands facing away from the body at shoulder width. The "bent down" bar felt weird when it came to holding up there.

Dumbbell Incline Benchpress:

25 kg x2 x9
25 kg x2 x9
25 kg x2 x9

One Handed Cable Pulldown Extensions:

60 lbs x9/9
60 lbs x10/10
60 lbs x9/9

Ab Wheel:
20
22
19

Found out that one of the rooms in the gym has a couple of decent thick mats, so I went back to the knees, better for smoother movement! Also, I've noticed that my erector spinae is getting too tired with the ab wheel, so I tend to get some back pain because it doesn't hold the spine up properly. May have to stop wussing and alternate with decline crunches even if I get a headache.

Good workout overall, very tiring too! But the numbers seem to be steadily creeping upwards.

ugh why are you doing straight sets using the same weights for every set?!!? Build up to bigger weights e.g. ramping! you should be doing something like for instance on db presses, 10 kgx10, 20kgx8, 35kg x 8 or something similar.

 

[RMM]

Monday:

Weight: 93.1 kg

Warmup: Jog to the gym, 2 quick intense rounds on the cross trainer.

Squats: 75 kg x 20

*Cackle*

20 pullovers.

Inverted Rows: With feet on a box.
10
10
9

Build up to bigger weights

Allrighty then:

Incline Dumbbell Benchpress:

20 kg x15
25 kg x7
27 kg x4

Really not feeling the benchpress today, dunno why. I haven't done anything special in the weekend.

One Handed Cable Pulldown Extensions:
50 lbs x15/15
60 lbs x12/12
70 lbs x6/6

Decline Situps:
+10 kg x35
+15 kg x28
+15 kg x20

I was running really low on energy by the end of the workout today (look at the numbers dropping on the last set for all exercises), and I get the feeling it's just because I didn't eat enough on Sunday. Must. Remember. Warrior's. Binge.

 

[CarlitosWay]

Monday:

Weight: 93.1 kg

Warmup: Jog to the gym, 2 quick intense rounds on the cross trainer.

Squats: 75 kg x 20

*Cackle*

20 pullovers.

Inverted Rows: With feet on a box.
10
10
9



Allrighty then:

Incline Dumbbell Benchpress:

20 kg x15
25 kg x7
27 kg x4

Really not feeling the benchpress today, dunno why. I haven't done anything special in the weekend.

One Handed Cable Pulldown Extensions:
50 lbs x15/15
60 lbs x12/12
70 lbs x6/6

Decline Situps:
+10 kg x35
+15 kg x28
+15 kg x20

I was running really low on energy by the end of the workout today (look at the numbers dropping on the last set for all exercises), and I get the feeling it's just because I didn't eat enough on Sunday. Must. Remember. Warrior's. Binge.

Yeah that's better....just try and keep db exercises in the 8-15 rep range. Just more so for safety reasons. I imagine if you would have done something like 25 lbs, then say 40lbs, than some reps with with 50lbs, then your 27kgs you would have gotten a lot more with 27kg...just don't hit absolute failure on the 1st couple ramp sets, more for stimulating/priming muscles up for that last set or two "with that let's get **** done intensity"

You could also look into these and maybe have a local welder fabricate them. It can be a ***** once you get up to 75-85+ lb dbs and have to kick them up and get them in position, especially on incline.

http://www.youtube.com/watch?v=TskC7vgdZIs

 

[RMM]

I'm definitely going to have to do something about the dumbbells, it's hard to get them up in place. Once the shoulderblades are properly tucked in I can dig at the reps no worries though. I'll have to raid Mitre 10 and find some hook similar to that one in the video I can use.

TUESDAY: Jogging. My car's in the fritz and while it gets fixed (thankfully I have full coverage insurance) I've been walking everywhere. 30 minutes each way to get to work every day. I jogged back on Tuesday.

WEDNESDAY:

Weight: 93 kg.

I think I lost much water today. It was quite hot, so I had been sweating a lot during the jog to the gym. I don't see any noticeable softening of the mid region and I'm on 2 litres of milk a day - and my intestines seem not to mind it at all. Time to aim for 3 litres a day!

Warmup: Jog to the gym, 2 rounds of cross-trainer interval.

Squats: 77.5 kg x 20.

Any ideas for something to relax the lower back after I'm done with these? (Lower back as in top of the hip low). It's nice and stiff, which would be ok if it weren't for the fact that I still need it strong enough for the situps and inverted rows.

20 pullovers.

Inverted Rows:
11
10
10

Managed to touch the bar a handful of times by "launching" myself on the way up. The last few millimeters were done without extra push, just inertia.

Incline Dumbbell benchpress:
16 kg x12
25 kg x10
27 kg x8

That's more like it.

One Handed Cable Pulldown Extensions:
45 lbs x13
60 lbs x10
70 lbs x9

Decline Situps:
+10 kg x30
+15 kg x25
+10 kg x25

I was very annoyed that they felt so hard today - didn't even reach last time's numbers. Then, after the third set, I realized the bottom part of the incline bench was at its highest, about 20 cm higher than its lowest position, which I used on Monday. D'oh.

It was unbelievably hot today. I re-filled my water bottle twice during the workout.

2 weeks of Squats and Milk done!

 

[CarlitosWay]

I'm definitely going to have to do something about the dumbbells, it's hard to get them up in place. Once the shoulderblades are properly tucked in I can dig at the reps no worries though. I'll have to raid Mitre 10 and find some hook similar to that one in the video I can use.

TUESDAY: Jogging. My car's in the fritz and while it gets fixed (thankfully I have full coverage insurance) I've been walking everywhere. 30 minutes each way to get to work every day. I jogged back on Tuesday.

WEDNESDAY:

Weight: 93 kg.

I think I lost much water today. It was quite hot, so I had been sweating a lot during the jog to the gym. I don't see any noticeable softening of the mid region and I'm on 2 litres of milk a day - and my intestines seem not to mind it at all. Time to aim for 3 litres a day!

Warmup: Jog to the gym, 2 rounds of cross-trainer interval.

Squats: 77.5 kg x 20.

Any ideas for something to relax the lower back after I'm done with these? (Lower back as in top of the hip low). It's nice and stiff, which would be ok if it weren't for the fact that I still need it strong enough for the situps and inverted rows.

20 pullovers.

Inverted Rows:
11
10
10

Managed to touch the bar a handful of times by "launching" myself on the way up. The last few millimeters were done without extra push, just inertia.

Incline Dumbbell benchpress:
16 kg x12
25 kg x10
27 kg x8

That's more like it.

Yeah very good...Now your aim should be to get that 27 kg for more reps...and than later add more weight....

One Handed Cable Pulldown Extensions:
45 lbs x13
60 lbs x10
70 lbs x9

I don't get what this exercise is ? Lats or triceps movment?




Decline Situps:
+10 kg x30
+15 kg x25
+10 kg x25

I was very annoyed that they felt so hard today - didn't even reach last time's numbers. Then, after the third set, I realized the bottom part of the incline bench was at its highest, about 20 cm higher than its lowest position, which I used on Monday. D'oh.

It was unbelievably hot today. I re-filled my water bottle twice during the workout.

2 weeks of Squats and Milk done!

Good stuff...as for the lower back you should prob doing some warm up stuff/mobility drills before your squats like warrior lunges, foam rolling, here's what I do before legs (if I remember to LOL) http://www.youtube.com/watch?v=tiA0-IatUrY

 

[RMM]

I don't get what this exercise is ? Lats or triceps movment?

Mostly triceps. Standing upright, elbows to the side, use the triceps pulling the cable down, and when your arm is straight down your side, pull back with the arm stiff.

Pulldown Extension is how the trainer called them (because you extend the arm and pull back at the bottom with the arm stiff), wouldn't surprise me if that's actually called something else. The last bit, when you pull back, can be surprisingly hard when you're tired!

 

[Jitterbug]

After the 20 rep squat, I'd lie down & just stretch my limbs out, then curl up (hands on knees, shins parallel to ground) and rock back & forth to dynamically stretch that lower back. Finally I'd go hang off a bar in the wide grip pull-up position.

The lower back stiffness is less of an issue after I incorporated goodmornings into my routine.

 

[CarlitosWay]

Mostly triceps. Standing upright, elbows to the side, use the triceps pulling the cable down, and when your arm is straight down your side, pull back with the arm stiff.

Pulldown Extension is how the trainer called them (because you extend the arm and pull back at the bottom with the arm stiff), wouldn't surprise me if that's actually called something else. The last bit, when you pull back, can be surprisingly hard when you're tired!

Sounds ...like you could do use a way better exercise....I would either do close grip bench press off pins in a rack or behind the head dead skull crushers. like so http://www.youtube.com/watch?v=c1AZebtYyA0

maybe alternate week to week between a close grip bench press and extensions (would tell you to do both yet I know you're prioritizing squats over everything else in this routine)

 

[RMM]

Another workout done.

Thursday: Cardio, jogging.

Friday:

Weight: 93.6 kg

Warmup: Jog to the gym, 2 rounds of cross trainer interval.

Squats: 80 kg x 20

Felt very strong. Spent more time both warming up the back and stretching and so on between the light warmup sets, and did the lay on the ground and rolling thing too. Seems to have worked quite well, lower back's tired but not as stiff.

20 Pullovers.

Static Holds:
45s
39s
40s

Parallel hand position, hands slightly wider than shoulder width and facing away.

Incline Dumbbell Benchpress:
16 kg x12
25 kg x10
27 kg x8

My left arm went rogue as I hit the 8th rep and ended up with the dumbbell pulling away, had to let go and ruined the set, hrm.

One Handed Cable Pulldown Extensions:
45 lbs x12
60 lbs x10
70 lbs x10

Tried dumbbell skullcrushers, starting with a light 12.5 kg one to get the feel of it, and my right elbow started to feel funny, so I stopped. I'll look into something else, since it's just to complement the bench I may end up just doing pushups, simple isn't necessarily bad.

Decline Situps:
+10 kg x35
+15 kg x25
+15 kg x25

All in all a good workout, even if I failed on the bench. Like last time, the squats seem to take everything I've got, yet somehow I still manage to keep adding weight.

 

[RMM]

Monday:

Warmup: Jog to the gym, 3 rounds of interval on the cross-trainer. I've dropped some of the slower parts, now it goes:

1 minute at level 15
30s level 20
30s level 25

Rinse, repeat. Keep at 6 km/h at least.

Weight: Scales have mysteriously disappeared from the gym. Hopefully they'll be back soon.

Squats: 82.5 kg x 21

Felt great today.

20 Pullovers.

Assisted Pullups:
-22 lbs x11
-22 lbs x10
-22 lbs x8

Used widest, non-parallel grip. At this rate, with the static holds and inverted rows, I may end up being able to drop all assist and still pull up some decent reps soon.

Incline Dumbbell Benchpress:
13.5 kg x12
25 kg x10
27 kg x10

Nearly all dumbbells under 25 kg were MIA. Hitting 10 reps with the 27s felt great.

Pushups:
20
20
17

Getting tired there at the end.

Decline Situps:
+10 kg x35
+15 kg x30
+15 kg x36

Last set was very weird. I started feeling really pumped up when I hit around 20, and crunched away much faster until I was out of breath.

All in all I felt fantastic after the weekend. I slept lots and ate well.

 

[RMM]

Tuesday: Jogging.

Wednesday:

Weight: 94.4 kg

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 85 kg x 20.

20 pullovers.

Inverted Rows:
15
13
14

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
27 kg x13

Big jump here in my last two workouts!

Pushups:
22
22
20

Decline Situps:
+10 kg x35
+15 kg x35
+15 kg x40

May have to increase the incline, though that increases headaches too.

All in all, it felt like a big progress day.

 

[CarlitosWay]

Tuesday: Jogging.

Wednesday:

Weight: 94.4 kg

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 85 kg x 20.

20 pullovers.

Inverted Rows:
15
13
14

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
27 kg x13

Big jump here in my last two workouts!

Pushups:
22
22
20

Decline Situps:
+10 kg x35
+15 kg x35
+15 kg x40

May have to increase the incline, though that increases headaches too.

All in all, it felt like a big progress day.

meh inverted rows are nice....coupled with some heavy barbell rows or db rows here or there would be even better...

nice prs though on the bench...Soon you'll be repping the 70 lbers no problem.

Plus add a set or two of flys after your db press...please for me!!!! your shoulder/chest tie-in will also thank you.

 

[Being_the_Don]

Tuesday: Jogging.

Wednesday:

Weight: 94.4 kg

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 85 kg x 20.

20 pullovers.

Inverted Rows:
15
13
14

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
27 kg x13

Big jump here in my last two workouts!

Pushups:
22
22
20

Decline Situps:
+10 kg x35
+15 kg x35
+15 kg x40

May have to increase the incline, though that increases headaches too.

All in all, it felt like a big progress day.

About a month ago I combined declined situps (setting the bench at the steepest possible angle) with dumbbell flys (25 lb each hand) and they are much more intense than my usual weighted sit ups (one 75 lb dB). Whether you stick with weighted sit ups or add in flys, you'll definitely feel it.

 

[RMM]

I was in a real rush on Friday, so I went through the basics and didn't do anything fancy:

Friday:

Warmup: 3 rounds of interval on the cross trainer.

Squats: 87.5 kg x20

20 pullovers.

Back:
15 inverted rows
49s static hold
5 unassisted chinups (parallel grip, hands facing away from the body).

All over the place because the gym was busy, and I was in a hurry.

Decline dumbbell benchpress:
15.5 kg x12
25 kg x10
27 kg x14

Skipped pushups.

Decline situps:
+10 kg x35
+15 kg x32
+15 kg x31

Increased the incline by two notches.

Short breaks due to being in a hurry have two effects: get you more tired, and pump you up harder. That said, I'll see how I can add flys to the workout tomorrow.

 

[RMM]

Weekend was pretty good, but I gained a few bruises during a high-powered clash with another guy while playing volleyball on the beach. Most didn't bother me, but the one I got right on the floating ribs didn't let me do crunches or pullovers today. However, the workout felt pretty good, probably because I ate like a bear preparing for hibernation during the weekend.

Monday:

Weight: 96 kg.

Uh... I've got a lot less on the waist than the last time I weighted 96, that's for sure. I have packed a bit of fat though - I'm about to go up one hole on my belt, but still several holes behind the size I was in September.

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 90 kg x20

It felt both horrible and awesome. Interesting factoid: Less back stiffness, more bum soreness. I'm guessing that means I'm doing the transition at the bottom better, with more hip drive and less "good morning" movement. I'll be squatting two plates per side next week... Can't wait.

No pullovers.

I've stopped doing the rest of the workout circuit-more (i.e., one set then change exercise) and just do them one after another. Otherwise it's a pain when the gym is packed, and I don't like just keeping several pieces of equipment for myself.

Chinups:
7
6
5

No assist, wide parallel grip with hands facing away from the body.

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
29 kg x9

Last rep @29 was made of pain.

Dumbbell Flys:
7.5 kg x12
12.5 kg x10
16 kg x10

The 7.5 may have been too light. I'm thinking 11, 13.5, 16+ next time. I just had no idea where to start and a light one to warm up seemed ok.

Pushups:
23
19
15 +5

The +5 of the last set was "cheating", i.e., taking a few seconds to catch my breath and then going at it. Just didn't want to leave with a puny 15 at the end.

And as I said, no abs workout. Even just doing the plank got quite uncomfortable after some 20s, I'm guessing the bruising on the ribs is close to some ab anchoring spot, and since I don't have a big reason to force it, I decided that giving it a break to rest and get better was not a bad idea.

 

[CarlitosWay]

Weekend was pretty good, but I gained a few bruises during a high-powered clash with another guy while playing volleyball on the beach. Most didn't bother me, but the one I got right on the floating ribs didn't let me do crunches or pullovers today. However, the workout felt pretty good, probably because I ate like a bear preparing for hibernation during the weekend.

Monday:

Weight: 96 kg.

Uh... I've got a lot less on the waist than the last time I weighted 96, that's for sure. I have packed a bit of fat though - I'm about to go up one hole on my belt, but still several holes behind the size I was in September.

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 90 kg x20

It felt both horrible and awesome. Interesting factoid: Less back stiffness, more bum soreness. I'm guessing that means I'm doing the transition at the bottom better, with more hip drive and less "good morning" movement. I'll be squatting two plates per side next week... Can't wait.

No pullovers.

I've stopped doing the rest of the workout circuit-more (i.e., one set then change exercise) and just do them one after another. Otherwise it's a pain when the gym is packed, and I don't like just keeping several pieces of equipment for myself.

Chinups:
7
6
5

No assist, wide parallel grip with hands facing away from the body.

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
29 kg x9

Last rep @29 was made of pain.

Dumbbell Flys:
7.5 kg x12
12.5 kg x10
16 kg x10

The 7.5 may have been too light. I'm thinking 11, 13.5, 16+ next time. I just had no idea where to start and a light one to warm up seemed ok.

Pushups:
23
19
15 +5

The +5 of the last set was "cheating", i.e., taking a few seconds to catch my breath and then going at it. Just didn't want to leave with a puny 15 at the end.

And as I said, no abs workout. Even just doing the plank got quite uncomfortable after some 20s, I'm guessing the bruising on the ribs is close to some ab anchoring spot, and since I don't have a big reason to force it, I decided that giving it a break to rest and get better was not a bad idea.

yay ya did flys haha.... try cable flys, those and machine flys are the best. good job on the db incline. about 64 lbs eh? **** you're starting to catch up to my 85-90s. grrrrrr......

 

[RMM]

Didn't quite like the cable flys, I suppose having the cable pulling away isn't the same as gravity pulling the dumbbells down, felt weird (and thus, rather distracting). I'm going to stick to the DBs for now I think.

Tuesday: Jogging.

Wednesday:

Weight: 96 kg.

Warmup: Walk to the gym (under the rain!), 3 rounds of interval on the cross trainer.

Squats: 92.5 kg x20

No pullovers again. Ribs still not feeling right.

Chinups:
8
8
5

Inverted Rows:
12
13
11

Incline Dumbbell Benchpress:
16 kg x12
25 kg x10
29 kg x10

If it goes well on Friday, I may try bumping up to 32 kg on Monday next week.

Dumbbell Flys:
10 kg x12
12.5 kg x10
16 kg x12

Bump to 18 kg next time!

Pushups:
25
24
24

Abs:
60 reverse crunches, badly done. By badly I mean I barely lifted the hips, or the ribs would hurt. With little lift it was OK, not the best ab workout but better than nothing.

Somehow I manage to keep piling up the weight.

 

[RMM]

Not my best day today.

Thursday: Jogging.

Friday:

Weight: 97.4 kg.

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 95 kg x20

Oooh boy, these were HARD today. I felt I was going to die by the fifth, and somehow managed to pull through to 20. The last 3 reps felt absolutely epic.

No pullovers.

Static holds:
52s
51s
49s

These absolutely destroyed my forearms, which made the following exercises that much harder. They were hard enough that I really didn't feel I could do inverted rows properly.

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
29 kg x12

Last 2 reps were pure PAIN. Ouch.

Dumbbell Flys:
10 kg x12
12.5 kg x10
18 kg x8

A couple of times the dumbbell pulled away too much at the bottom and almost failed, but again managed to pull through.

Abs:
62 reverse crunches.

Skipped the pushups because my arms felt (feel!) dead. Lack of proper sleep interfered today I think. Oh well.

Starting to feel the wall coming, I hope I can pull though to week 6 at least.

 

[RMM]

Monday:

Weight: 96.7 kg

Hm, dropped a bit. No biggie, weekends are not as calorie-intensive as the rest of the week and I did a fair bit of outdoorsy stuff, so it's to be expected.

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Level 20 (goes up to 25) is starting to feel easier.

Squats: 97.5 x20

These went better than the 95 on Friday. Being well rested helps a fair bit! As before, the last 3 felt epic, and coming out of the well at the bottom is hard! You know you're squatting heavy when all you can think of after you're done is to go home and sleep.

Oh, and I'm officially past BW x20 now.

Pullups:
10
8
6

10 in a row, happy me.

Inverted Rows:
14
13
12

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
29 kg x13

Real struggle with the last 3 reps at the end.

Dumbbell Flys:
10 kg x12
12.5 kg x10
18 kg x10

Again, almost went too far (as in, too wide) in the early reps a couple of times with the dumbbell, but managed to recover. Have to pay more attention.

Pushups:
25
20
17 + 3

Abs:
65 reverse crunches.

Felt like a great workout, I was ravenously hungry by the time I got home!

 

[RMM]

Today was crap, I had to stay late at work and barely had enough time to do my workout before the gym closed, so I had to skip several parts. Bah.

Tuesday: Jogging.

Wednesday:

Weight: 97 kg.

Warmup: Jog to the gym, 3 rounds of interval on the cross trainer.

Squats: 100 kg x20

2 plates, woot! They were damn hard, I think the last rep I lifted the bar with willpower alone.

Pullups:
11
8
7

Bit of progress here.

Incline Dumbbell Benchpress:
15.5 kg x12
25 kg x10
32 kg x7

I failed once to set them up properly, really have to kick them up hard in the setup! I'm going to have to make some hooks myself (haven't really found anything that would work) to be able to start from a barbell instead of kicking the dumbbells up.

Abs:
60 reverse crunches.

That's week 5 gone. Week 6's going to be quite interesting...