Back from the gym for my last last focus routine before Ant changes my program.
Pretty good workout although I added in a few more rest/pause sets as I felt I stopped early (or if I didnt make the lower rep) on some ex.
Heres what I did.... (SS..) = superset, (DS) = Drop set, (R/S) = rest/pause, [figure in brackets is increase over 2 weeks]
Note: please do not laugh at lat-pulldown weights - I use a dual; cable stack which I swear is harder than any I've used before, as I've lifted double in the past :-S :-P
Negative Chinup.................. 15kg x 14 [+7.5kg]
Close-grip Pulldown (SS1).... 17.5kg x 9 [+4reps]
Lat Pulldown (SS1)...............15kg x 8 [+3reps]
Lat Pulldown (DS)................ 12.5kg x 6 [+2reps]
Cable Fly............................ 10kg x 10 [+2.5kg]
Chest Press........................ 35kg x 7 [=]
DB Curl............................... 10kg x 5 [+2kg]
DB Curl (R/S)....................... 10kg x 1 [+2kg]
Lying Tricep Pushdown......... 27.5kg x 6 [+2.5kg]
Lying Tricep Pushdown (R/S). 27.5kg x 2 [+2.5kg]
Stood on the scales after and for the first time (almost ever!) it started with a 70! 70.1kg. I had drank a fair bit of water but still..very excite!
Nice work Richy, what's your aim again? I take it that's fully clothed?
target is 71 (by graduation), but thats without shoes, and I generally eat and drink a fair bit around going to the gym so I am probably a couple (2) kg off.
Long term target is a lean mid 70's first thing (ie without bfood or clothes)
Well after yesterdays negative chinups; triple drop set of lat pulldowns and machine row, my upper back is aching very nicely. Good ache in my chest and just strugled to straighten my right arm whilst dputting my glass of smoothie down. :-P
Well its only the end of week 4 for me as I was injured so started late. Anyway since then I've gained 1.7lbs. Not a lot but I only aim for 0.5lb per week until I can go to failure on leg exercises. The last 2 gym sessions I've been 70. ....kg Which is the first time for years! Without shoes I'm 69.3ish so still 1.7kg off my target, which is probably unachievable in 6 weeks but I want to achieve by the graduation ball (18th July)
Stats wise I am not sure, felt fatter today. Will update stats on sunday, then on Monday I shall be gettiong another program from Ant (online PT'ing) for the nesxt 4 weeks. Currently have no idea what that will entail!
Gymwise my strength has been increasing. Focus over the last 4 weeks has been on lower body (for rehab of my back injury) and upper back.
Got upto 15kg weighted negative chinups which makes me look well hard in the gym. Shame my rowing and pulldown weights are so pooor that I then look like a weakling!
Lower body wise I've been gradually inccreasing reps or weight each session on lunges, SLDL and squats. Lunge weight is still pretty light, SLDL coming along nicely and always gives me a nice hamstring sorenss the day after so changes must be happening! :-) Squat wise I was upto using 14kg dbs on my work set. Doesnt sound much but after no leg work for a year! and SLDLs and lunges before it, I actually got a few reps short of failure in my last workout, so as long as I keep my form, spot on I should using a weight with which I can go to failure on squats soon.
As you may have seen; I set myself a goal recently of obtaining a physique similar to Ronaldo'swhich will mean I'll need to gain about 20lbs and then trim any fat. I think I can get close to that, but It may not be achievable. Peg the other day said she is at a weight with which shes happy at, I think for me that will be at about 12 stone with a similar leanness. My only body hates atm (apart from finally beating the last of back pain) are how my shoulder bones and clavicle is still quite visible and although my arms look fairly muscular when tensed, they still look skinnier than I want when straight.
Hey Richy, you've done extremely well in all of the challenges, and worked like wee Trojan not only in the gym, but also in your rehab for your back etc.
Now that you've had the allclear, and you're eating all that food, I'm sure the muscles will soon be popping out.#
Peg and Gubes will be all over your rippling abs in Cornwall ;-)
