599 posts in this topic

Tuesday 4th April

PPL Week 19

Day Two - Pull

Deads:- 1x10@55 1x10@60 1x10@65 1x10@70

Pull Ups:- 3x10

Preacher Curls:- 1x10@30 1x10@35 1x10@37.5

W G Pulldowns:- 1x10@30 1x10@32.5 1x10@35

Notes:- Lovely sunny morning here, though I loitered a little in bed this morning.  Good session, upped the deads by 5kg, pullups were good, and also maniputed the weights on the pulldowns upping the first set and then leaving the last set as before.

Have a lot on my 'todo' list today ... far more than I have time to 'do' it all in, but once the ground dries off I shall be out in the garden, with maybe a trip to the garden centre first!

Last session will either be one afternoon after work, or might be Saturday, if the weather stays fine I shall want to be in the garden, otherwise I may go out for the day so am watching the forecast!

 

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Sat 8th April

PPL Week 19

Day three Legs

Squats:-  1x10@50 1x10@55 1x10@60 1x10@65

Romanian Deads:- 1xc10@40 1x10@45 1x10@50

Leg Press:- 1x15@65 1x15@70 1x15@75

Leg Extensions:- 1x15@30 1x15@35 1x15@40

Calf raises:- 1x100@38.6

Bicycle Crunches:- 30

Crunches:-15

Notes:- Lovely sunny morning and off to cut the back hedge and other gardening jobs shortly...   Had quite a bit in the tank this session and have made a note to up the squats and the Romanian's a little.

Final week on this combo will probably start tomorrow as I'm covering a co-worker's holiday next week so am likely to be shattered after work... Am thinking Sunday/Tuesday / Saturday or possibly two sessions on Tuesday ... see how it goes

New combo starting a week next will probably follow the same format but with higher weights lower rep sets... and I may sneak in some other exercises to mix things up a bit.

Hope you all have a good weekend

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Sunday 9th April

PPL Wreek 20

Day One

Push

Flat Bench - wide grip:- 1x10@45 1x10@50 1x10@55 1x6@60

DB Shoulder press:- 1x10@6.8 1x10@9.3 1x10@10.3

Close Grip Bench:- 1x10@40 1x10@45 1x7@50

Flyes:- 1x10@9.3 1x10@11.8 1x10@14.3

Notes:- Managed to get the hedge cut yesterday although the top is a bit ragged where I can't easily reach, then went out last night to an impromptu BBQ :thumb Anyway this morning was a little rushed, had to squeeze this session in between gathering together/ reassembling all the Ikea units and them being collected, before going out to lunch just after midday.  Hence no real surprises  and ran out of oomph a little on some of the last sets....

Next session(s) will be Tuesday.

Ironing, TV, bed ...

Hope everyone enjoyed the good weather over the weekend :)

 

 

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Tuesday 11th April

PPL Week 20

Day 2 - Pull

Deads:- 1x10@55 1x10@60 1x10@65 1x10@70

Pull Ups:- 3x10

Preacher Curls:- 1x10@25 1x10@30 1x10@32.5

W/g Pulldowns:- 1x10@30 1x10@32.5 1c10@35

Bicycle Crunches:-30

Crunches:- 15

Notes:-  Felt a bit lethargic this morning, however decent enough session, and I've come away knowing I've exercised! Noticed my right elbow was twinging again so downed the preachers a little. Pull ups were good though I do need to try to keep my legs and feet still !

Not sure when the final session will be, have penciled in later today, if not it will probably have to be Saturday  as I'm covering holiday at work again this week.

Shopping, some baking, a trip to the tip with garden rubbish, and possibly a bit of gardening, although it looks like rain ...

Hope everyone is having a good week :)

 

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Thursday 13th April

PPL week 20

Day three - Legs

Squats:- 1x10@60 1x10@65 1x10@70 1x10@75

Romanian Deads:- 1x10@50 1X10@55 1X10@60

Leg Press:- 1x15@30 1x15@35 1x15@40

Leg Extensions:- 1x15@30 1x15@35 1x15@40

Calf Raises:- 1x100@38.6

Notes:- Sessions after work are rarely good ones for me and this was a bit of a grind. Upped squats and romanians by 10kg ... squats weren't great, noticed I was pitching forward again. Fell off the step on the 71st rep of calves, but just carried on...

Sometime in the next two days I shall sit down and devise a new routine ... still  3 day split, but with graduated rep sets... perhaps something  like 10/8/6 or whatever.

Also starting to think of the longer term, some endowments mature at the end of this year and I've always thought the garage could be properly converted into living space - ie a dining area off the kitchen. In which case the gym would have to be moved. The loft area could be re-organised but there is not the head height to take the power cage so I would have to revert to a different set of kit - a bench and a squat rack... given I am unlikely to be chasing weight again, doing lighter weights wouldn't be a problem though I would miss some of the pulley attachments ... anyway it's early days yet and I may decide to do nothing ...

Working tomorrow and Monday so no long weekend ahead for me alas!

Hope everyone has a good Easter, weather forecast looks indifferent up here which is a shame as I've loads to do in the garden...

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Sunday 16th April

PPL Week One

Day One

Push

BB Flat Bench:-  w/u 1x6@40 - 1x6@50 1x6@55 1x6@60 1x4@65

DB Seated Shoulder Press:- 1x10@6.8 1x10@9.3 1x10@10.3

BB Close Grip Bench:- 1x10@40 1x10@45 1x8@50

Notes:- Groundhog Day?  Kind of , Googled 3 day split and came across an entry in my favourite site for mining, bodybuilding.com, the entry comprises three different routines, a traditional PPL, a 3 day full Body routine, and an Upper /Lower body  A/B routine that spreads over two weeks ABA/BAB  ....  so I printed off the sheets took a look and thought the PPL looked somewhat familiar :D .... anyway after some deliberation decided to run with them. I think the author intended the routines to stand 'alone' depending upon experience, the PPL being aimed at novice trainers, however the mix will suit my purpose. 

So why choose the PPL to start today rather than one of the others?  simply because I'm off out  in an hour or so and needed something quick ... simple as that!

Inserted a warm up set on the flat bench and upped the weight a little .., all done and dusted in 25minutes

Shower, breakfast, out the door...  miserable day here so glad I spent yesterday in  the garden ...

Next session(s) will be Tuesday

Hope you all enjoy the rest of the weekend ...

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Tuesday 18th April

PPL Week 1

Day Two

Pull

Deads:- 1x6@50 w/u 1x6@60 1x6@70 1x6@80 1x6@90

PullUps:- 1x8 1x6 1x10

Preachers:- 1x12@30 1x12@35 1x12@37.5

Bicycle Crunches:- 15

Crunches:- 15

Bike:- 5 mins - 3k 47 cals

Notes:- Weight upped on deads, which felt good, Tried a new variation on the pullups which didn't quite work hence the lower reps. Crunches were decent . Had 5 mins to spare so jumped on the exercise bike, didn't 'go' very far or burn very much, but it got the blood pumping, and I feel quite energised now !

Suck it and see about Legs session, might be later today or perhaps one afternoon after work in the next few days ...

Just got some homemade mushroom soup on the go for lunch, and am going to be spending most of the day gardening once I've popped round to Tesco to get the items I forgot to put on my list yesterday...................:huh:

 

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Friday 21st April

PPL Week One

Day Three - Legs

Squats:- 1x6@50 w/u 1x6@60 1x6@65 1x6@70 1x6@75

Romanian's :- 1x10@50 1x10@55 1x10@60

Calf Raises:- 1x80@38.6

Leg Press:- 1x15@65 1x15@70 1x15@75

Leg Raise:- 1x15@30 1x15@35 1x15@40

Notes:- 30min session after work this morning. Added leg press to the mix. Ran out of steam on the calf raises, but I had been on my feet for a couple of hours at work so perhaps a little tired....  Overall decent session which I can feel.  Squats are still very light because heavy weights tip me forward still

Next session should start on Sunday and I'm going to do the full body version of the routine.

Waiting for a parcel to be collected then might pop out to the garden centre so I can get cracking on gardening tomorrow...

 

 

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Sunday 23rd April

Full Body Workout 'A'

 

Flat Bench:- 1x6@40 w/u 1x6@45 1x6@50 1x6@55 1x6@60 1x4@65

Lunges:- 1x8@13.6 1x8@18.6 1x8@23.6

DB Rows:- 1x10:6.8 1x10@9.3 1x10@11.8

Good Mornings:- 1x10@40 1X10@45 1x10@50

Notes:- Felt a bit creaky to start with but now feeling good, though no doubt the fact I am eating chocolate croissants as I type this helps :D...

Bit disappointed the last set of bench was not great ... would have liked to do 6 reps, but form went out badly. Lunges even though very light weight hit the spot, not sure I'm fully recovered from Friday's legs session!. DB rows were a little light, and nice to do Good mornings for a change.

Lovely sunny day here though will be spending most of it at an LGBT event. Yesterday did loads of gardening ... some pics will follow in due course.

Into my third month of testogel, have another three weeks to go before this part of the therapy is completed. Will wait until the first week in May before I arrange blood tests to see where my T levels are, but am deffo in a better place than I was  9 weeks ago, energy levels still lag sometimes, but mental health and drive is hugely improved.

Full Body Session 'B' will be Tuesday ...

Enjoy the rest of your weekends :)

 

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Tuesday 25th April

Full Body 'B'

Deads:- 1x6@50 w/u 1x6@60 1x6@65 1x6@70 1x6@75 1x6@80

DB Overhead Press:- 1x10@6.8 1x10@9.3 1x10@11.8

Hip Thrusts:- 1x10@9.8 1x10@12.3 1x10@14

Pulldowns:- 1x12@20 1x12@25 1x12@30

****

Bicycle Crunches:- 30

Crunches:- 15

Notes:-  Oh great!  woke up yesterday with what I think is tendonitis around the knuckle of my right hand, an echo from when I broke my wrists, I think it's flared up through gardening...  and then I couldn't find my wrist straps for this morning's session so had to be a little cautious, hence the deads weren't as heavy as planned. The OHP was also too light on the first set at least though the last set twinged. Hip Thrusts replaced cable pull throughs/hyper extensions but I don't really like them. First set of Pulldowns were too light.

If I had surfaced out of bed earlier I'd have added 5mins or so on the bike...

Full-body 'C' will be either after work on Thursday or Friday.

Lovely and sunny first thing but clouding over now. Have some baking to do and ought to get a few bits and pieces for the garden, but shan't be doing anything too heavy ....

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Thursday 27th April

Full Body 'C'

Bent over rows:- 1x6@40 w/u 1x6@45 1x6@47.5 1x6@50 1x6@52.5 1x6@55

Squats:- 1x8@40 1x10@50 1x10@60

Incline Bench:- 1x40 1x8@45 1x8@50

Romanian Deads:- 1x10@50 1x10@60 1x10@65

Notes:- Done this afternoon after work. The weights lifted were not those pencilled in the plan; far too ambitious on the bent over rows, so after the creaky warmup and first set I incremented by 2.5kg rather than 5kg as planned.  Squats were a mess up... I have some  rubberised plates that for some reason I think are 15kg each but are in fact 10kg each and it was only after the first set that I realised I'd squatted 40kg instead of 50... given my poor squat technique I just incremented from that base weight rather than trying to make up.  Downed the pencilled weight on the Romanians too but in fact when I checked back today was  up on last week.

Next session will start on Saturday morning ... I may do the Upper/Lower routine for the next two weeks ... see how it goes.

Dry but very cold up here, not great to be doing any gardening which is a bit of a sod. Bath, dinner, and a bit of TV plus finish off the crossword....

 

 

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Saturday 29th April

Upper /Lower Routine

Lower

Box Squats:- 1x6@40 w/u 1x6@50 1x6@60 1x6@70 1x6@80 1x6@90

DB Lunges:- 1x8@13.6 1x8@18.6 1x8@23.6

Good Mornings:- 1x8@40 1x8@45 1x8@50

Side Bends:- 1x10@9.3 1x10@11.8 1x10@14.3

Notes:- Upper/Lower ... began with the lower session as that was how I'd stapled the worksheets together:rolleyes:!.. First time I'd done box squats for a couple of years ... and my bench which is the 'box' is probably a little high, but otherwise these were ok.   Next session will probably be my day off on Tuesday.

Off out to lunch today then tomorrow am hosting an LGBT visit to the Garden of Cosmic Speculation at Portrack House... it's the only open day this year and we will be among about 20 zillion other people visiting (ok a slight exaggeration but you get my drift) .... Monday working in the morning, then hoping the weather is good enough to get into my garden ... which is very uncosmic!

Whatever you are doing have a great weekend :)

 

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1 hour ago, Greshie said:

Saturday 29th April

Upper /Lower Routine

Lower

Box Squats:- 1x6@40 w/u 1x6@50 1x6@60 1x6@70 1x6@80 1x6@90

DB Lunges:- 1x8@13.6 1x8@18.6 1x8@23.6

Good Mornings:- 1x8@40 1x8@45 1x8@50

Side Bends:- 1x10@9.3 1x10@11.8 1x10@14.3

Notes:- Upper/Lower ... began with the lower session as that was how I'd stapled the worksheets together:rolleyes:!.. First time I'd done box squats for a couple of years ... and my bench which is the 'box' is probably a little high, but otherwise these were ok.   Next session will probably be my day off on Tuesday.

Off out to lunch today then tomorrow am hosting an LGBT visit to the Garden of Cosmic Speculation at Portrack House... it's the only open day this year and we will be among about 20 zillion other people visiting (ok a slight exaggeration but you get my drift) .... Monday working in the morning, then hoping the weather is good enough to get into my garden ... which is very uncosmic!

Whatever you are doing have a great weekend :)

 

I like the look of that place and at 30 acres you shouldn't be cheek to jowl. 

I shall expect some inspired alterations to your back garden once you've been.

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Tuesday 2nd May

Upper Routine

Weighted Dips:- 1x6 1x6@5 1x6@10

Incline bench:- 1x6@40 1x6@50

Chins :- 3x10

Close Grip Bench:- 1x10@40 1x10@45 1x10@50

Preacher Curls:- 1x10@30 1x10@35 1x10@37.5

Crunches:- 15

Bicycle Crunches:- 30

Notes:- This 'quick' session was interrupted by two 'phone calls....  Weighted dips were supposed to be 5 sets but my wrists really began to give gyp by the 3rd set so switched to incline bench. 3rd set of chins were rubbish.

Hoping to do the next 'lower' session on Friday after work.

Gardening today :)

 

 

 

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On 29/04/2017 at 11:57 AM, BestBefore1989 said:

I like the look of that place and at 30 acres you shouldn't be cheek to jowl. 

I shall expect some inspired alterations to your back garden once you've been.

I'm glad I went; we arrived at 11:00am , got in easily, and got round before the place got packed out ... the organisers reckoned there were 5000 visitors during the day, and the lanes leading to the estate were completely chocked with cars at one point.

The garden is fascinating although by the early afternoon it was so crowded the ambiance was spoilt  a little ...

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8 hours ago, Greshie said:

was interrupted by two 'phone calls

The price of being popular lol. I'm lucky to get two phone calls a month.

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Friday 5th May

Lower Body

BB Box Squats:- 1x6@40 w/u 1x6@50 1x6@60 1x6@70 1x6@80 1x6@90

Lunges:- 1x10@13.6 1x10@18.6 1x10@23.6

Good Mornings:- 1x10@40 1x10@45 1x10@50

Side bends:- 1x10@19.5 1x10@11.8 1x10@14.3

Notes:- Got this session in after work this morning. Have made a note to condense the weight range on Box Squats, leaving the last set at 90kg for the moment but upping the lower sets. Added a couple of extra reps to each of the lunges.

Certainly feel 'exercised' in a good way, next upper session will be on Sunday morning.

Lovely cloudless day here though there is a cool edge to the wind, so am going to spend a little time in the summerhouse with the crossword before lunch and then this afternoon do some gardening...

Hope everyone has a good weekend :)

 

 

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Sunday 7th May

Upper Body

Incline Bench:- 1x6@40 w/u 1x6@45 1x6@50 1x6@55 1x6@60 1x3@65

Chins:- 3x10

Close Grip bench:- 1x10@40 1x10@45 1x8@50

Preachers:- 1x10@30 1x10@35 1x8@40

Crunches:-20

Bicycle Crunches:- 30

Notes:- Bit late surfacing today . Stuck with the inclines this morning though found the last set difficult, the alternative are weighted dips which pressure my wrists in not a good way. Chins were good, might start adding some weight to these, though next Upper session I may do bent over rows for a change.  I have alternatives for each of these exercises so should be swopping things about.  Crunches aren't too bad although form isn't entirely strict.

Off out to lunch today, rather overcast at the moment which is a little disappointing from the the lovely sunny weather we've been having although at least the wind has dropped.

Hope you all enjoy what's left of the weekend..

next session... lower... will be on Tuesday

 

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Tuesday 9th May

Lower Body

Deads:- 1x6@40 w/u 1x6@50 1x6@60 1x6@70 1x6@80 1x6@90

Split Squats;- 1x8@13.6 1x8@18.6 1x8@23.6 (ea leg)

Good Mornings:- 1x8@45 1x8@50 1x8@55

Side Bends:- 1x10@9.3 1x10@11.8 1x10@14.3

Notes;- Deads are my least favourite lift and yet as I've said before it's the lift that seems to release those old endorphins ... felt quite buzzy afterwards.  Did them as the alternative to box squats, and swopped lunges for split squats which were not as bad as I thought they'd be, imagining I would topple sideways ....

Weights aren't huge but then neither am I, and so long as I feel  exercised, and technique is good  it's fine.

Waiting for an appointment to see the Nurse Practitioner regards my Test levels ... had bloods taken last week... bit up and down still frankly though not as bad as this time last year, mojo has largely returned even if stamina is a bit flaky.

First call today after breakfast will be the tip followed by a trip to the garden centre to buy some ground cover sheeting; retrieved an old pallet from the garage yesterday afternoon and painted it up ready to be used as a planter even though not quite sure what I shall plant in it ... herbs possibly..

Bit overcast today, so may use the opportunity to clear out and tidy the garage... the forever ongoing task!

Next Upper body will be possibly Thurs/Fri afternoon after work, then that will be the two week cycle completed so will go back to one of the other session sequences ...

 

 

 

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Friday  12th May

Upper

Incline Bench:- 1x6@40 1x6@45 1x6@50 1x6@55 1x4@57.5

Bent Over Rows:- 1x8@40 1x8@45 1x8@47.5

Close Grip Bench:- 1x10@40 1x10@45 1x9@50

Preacher Curls:- 1x12@30 1x12@35 1x10@37.5

Crunches:- 20

Bicycle Crunches:- 30

Notes:-  Very warm day here and rather stuffy in the garage and I've been feeling listless these last couple of days so it took some effort to get going. Dropped the weight on the final set of inclines, not keen on inclines, weighted dips are listed as an alternative but when I tried them a few sessions ago they pranged my wrists. Downed the last set of preachers and close grip too though upped the reps slightly.

Next routine will start on Sunday ... may do Full Body...

Shower then back to the summer house for a while to  try to complete the crossword... I couldn't get into it at all earlier.

Tomorrow twiddling about, popping into town for an LGBT event and then am off to a Eurovision party in the evening ... frankly can't stand Eurovision but am not going to turn down an invite out!

Have a great weekend whatever you are doing ! :)

 

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Sunday 14th May

Full Body 'A'

Flat Bench:- 1x6@40 w/u 1x6@50 1x6@55 1x6@60 1x3@65 1x3@67.5

Lunges:- 1x8@13.6 1x8@18.6 1x8@23.6

DB Rows:- 1x10@6.8 1x10@9.3 1x10@11.8

Good Mornings:- 1x10@40 1x10@45 1x10@50

Notes:- Didn't get to bed until 1am and woke at 6am ... so felt a bit bleaugh until a cuppa tea followed by a mug of Rocket Fuel perked me up. Not too bad a session although the last couple of sets of Bench were a struggle.  Rows were too light ....

Eurovision was erm Eurovision though for once I thought the UK entry should have done better ....

After quite a bit of rain yesterday and last night the sun has appeared and we should be in for a good day ... can see myself lazing in the summerhouse later...:thumbup1:

Next session will be Tuesday :)

 

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Tuesday 16th May

Full-Body B

Deadlifts:- 1x6@50 w/u 1x6@60 1x6@65 1x6@70 1x6@75 1x6@80

DB Press:- 1x8@9.3 1x10@10.3 1x10@12.8

Reverse Hypers - Flat Bench:- 2x10 1x12

Pulldowns:- 1x12@25 1x12@30 1x10@35

Crunches:-15

Bicycle Crunches:- 30

Notes:- Another very windy and wet day here; I'm sure it affects mood, it always take longer to wake up on dull days!.. anyway deads were smooth although kept the weights the same as last time and under max. Upped the DB Press a little and also the pulldowns. Decided to try the flat bench version of hyper extensions as opposed to hip thrusts... I have to say they weren't as awkward as I thought they might be. Bicycle crunches felt a bit stiff...

Not sure when workout 'C' will be ... maybe Friday after work or Sat morning.

Going to make the best of the grotty weather and  give the bathroom walls a coat of paint followed by a bit of baking...

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Friday 19th May

Fill-Body 'C'

Bent Over Row:- 1x6@40 w/u 1x6@45 1x6@47.5 1x6@50 1x6@52.5 1x6@55

Squats:- 1x8@40 1x10@50 1x10@60

Incline Bench:- 1x10@40 1x10@45 1x10@50

Deads:- 1x10@50 1x10@55 1x10@60

Notes:- Done late morning after a very short shift at work. I have no inclination to increase weights whilst everything feels 'worked' afterwards...

No sign yet of a followup appointment with the hospital re Test levels even though the blood test was done last week ... so continuing with the testogel ...

Next session will be Sunday, might go back to the three day split.

This weekend will be mainly spent painting woodwork, though I might try to fit in a trip to Carlisle shopping at some point...

Have a great weekend :)

 

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Sunday 21st May :omg:

PPL - Day 1

Push

Bench Press:- 1x6@40 w/u 1x6@50 1x6@55 1x6@60 1x6@65

DB Shoulder Press:- 1x10@6.8 1x10@9.3 1x10@11.8

Close grip Bench:- 1x10@45 1x8@50 1x6@55

Notes:- Where is the year going !.   Short and sharp this morning, I kept to the same lifts as the last time I did this PPL though there are alternatives. Only three exercises but as the reps on the final set of the close grip show I was running out of steam by the end!

Next Session will be Tuesday

Finishing off some decorating this morning, have a mound of ironing to do, and could do with getting into the garden for a while.

Hope you all have a good Sunday :)

 

 

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