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YoelD

Obese lazy bloke turning it around

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Figured I'd begin a log here so I have some evidence I'm going somewhere in case the diary falls into my kids' hands.  Just have to remember to update.

Weights pogramme for summer (no track work, drills and mobility only).

Sunday:

Warm up lower: toe jumps, high knees, mobility

Weighted jumps 4×3+ (increasing sets over time)

Weighted step ups 4×8+

Band hamstring clawbacks 4×8+

Single leg calf raises (explosive) 4 sets

Lying leg raises/butt kicks 4 sets each

Band pull aparts 4 sets

 

Monday:

Warm up upper: mobility, press ups, bands

Weighted press ups/neutral grip pull ups (alternating) 4×6+, 3×4+

Rope rows with a barbell 4×6+

DB shoulder press 3×6+

Band archer pulls 3×8+

Wrist roller 2-3 sets each way.

 

Wednesday:

Power clean/clean high pull 5×2, or to DM(1-2)

Olympic squat (warm up to 60%), quarter squat 4×5+

Romanian deadlift 4×5+

Dip belt calf raises 4 sets

Leg raises/butt kicks 4 sets each

Band pull aparts

 

Friday:

Incline dumbell press/wide grip pull ups (alternated) 4×8+, 3×8+

Inverted rope rows 3×8+

Upright rope rows 3×8+

Lying triceps extensions (last set supersetted with decline press with same weight) 3×5+

Band face pulls 3×8+

Wrist roller 2-3 sets both ways.

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10 hours ago, paxman85. said:

Current stats?

 

welcome to the site buddy

Thanks!

Height 5' 10", weight 15 st 12 lbs, waist 40", chest 48", body fat (eyeball estimate) 25%-ish. Upper arm 14", thigh 27".

"Blessed" with long limbs so would never make a bodybuilder ?

On my 6th week of training today. Not done any exercise at all for two years and eaten and drunk badly.

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Ok, so today...

Weighted press ups (22.5kg) 6.6.6.9

Neutral grip pull ups 4.3.3 *

Rope/barbell row things (60kg) 6.6.6.9

Dumbbell shoulder press (38kg) 6.6.10

Archer pulls (purple band) 12.10.10

Wrist roller  (16kg) 2 sets flexors, 2 sets extensors. Slow on descent.

*pull ups felt weak today. Weighed at 15 st 13 lbs. Was aiming for 3×5

Notes: no earl grey left, had to drink water during training. Buy earl grey bags.I

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Today:

Power clean (50kg) 2×2 (55kg) 2×2 (60kg) 2, DM 65kg

Olympic squat (50kg) 5 (55kg) 5 (60kg) 5

Quarter squat (75kg) 5.5.5.5

Romanian DL (70kg) 5.5.5.8

Calf raises (25kg) 15 (30kg) 12.12.14

Leg raises (3kg) 12.10.8

Notes: shorts ripped on Olympic squats, didn't attempt 65kg. Removed butt kicks from Wednesday session. Band pull aparts (black band) between RDL sets. Didn't attempt 4th leg raise set due to back tightness and pain in the hip. Forgot to count QS sets, so only 5 reps on last set. PC DM felt good.

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Incline DB press (43kg) 8.8.8.11

Alternated with wide grip band assisted pull ups (purple band) 10. (Black band) 5.6

Inverted rope rows 8.8.8.8

Upright DB rows (switched from rope) (28kg) 8.8.11

Lying triceps extension/pull over (+ last set superset with decline close grip triceps bar press - same weight)

(20kg) 5.5.7(+12)

Face pulls (purple band) 11.11.12

Wrist roller (16kg) 2 sets each direction, alternated, slow descent.

Notes: wrist roller felt hard today, hands too sweaty and no chalk.

All other movements felt good. First day doing incline DBs, felt a little light.

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On 27/05/2020 at 12:19 PM, YoelD said:

shorts ripped on Olympic squats

I've had that happen to me in the gym. I forgot to bring my gym kit to work so bought some shorts from the gym. Cheap things ripped in the middle of a set, I finished the set though and got me money back.

 

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On 29/05/2020 at 9:26 PM, monkeybiker said:

I've had that happen to me in the gym. I forgot to bring my gym kit to work so bought some shorts from the gym. Cheap things ripped in the middle of a set, I finished the set though and got me money back.

 

Really annoying, they were my favourite pair. Need to dig out my weightlifting shorts.

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Today:

Weighted jumps (23kg) 3.3.3.5

Weighted step ups (17"/33kg) 6.6.6.11

Clawbacks (purple band) 8.8.8.8

SL calf raise 10.10.8.7

Leg raises + butt kicks (3) 12+12.8+8*

*stopped after second set, pain in right hip (recurring injury).

Notes: too damn hot, kids kept nicking my dumbbells 

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Today:

Weighted press ups (25kg) 6.6.6.8

Neutral grip pull ups 5.4.5 (deadhang 2 second pause at bottom)

Rope rows (62.5) 6.6.6.7

DB shoulder press (40.5kg) 6.6.6

Archer pulls (purple band) 12.12.10

Wrist roller (16kg) 3 sets forward, 2 sets backward. Slow descent. Took longer break and third reverse set.

 

Notes: press ups and pull ups felt good. Rows and SP felt stiff. Had to briefly pause to get last SP rep - felt slight stretch reflex during last set.

Will stick with same weights next week, aim for 4×8+ on press ups.

Might consider increasing wrist roller and shortening rope. Currently 12 reps per hand to fully wind up forwards, 16 reps per hand winding fully up backwards 

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Today:

Power cleans (r: 50-60kg) (50kg) 2 (55kg) 2.2 (57.5kg) 2 (60kg) 2

Olympic squats 5s to 65kg

Quarter squat (80kg) 5.5.5.7 (started going deeper towards end, no pins)

RDL (75kg) 5.5.5.8

Calf raises (35kg) 16 (40kg) 10.10.10

 

Notes: no leg raises due to hip issue. Need to book in with physio when possible.

Do not go deep on quarter squats, keep to 90° knee angle.

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Went so-so, today:

Incline DB press (48kg) 8.8.8.8

Alternated with Band assisted pull ups (black band) 8.6.6

Inverted rope rows 9.9.8.9 *

DB upright rows (30.5kg) 8.8.8

Lying TE/pullover with triceps bar superset on last (22.5kg) 6.6.6+12

Face pulls (purple band) 16.12.12

Wrist roller (17kg) 3 sets forwards, 2 sets backwards, normal manner.

 

Notes: felt off today, so didn't push it. Inverted rows felt worst, especially in biceps tendons. Stretch pain in left long head on triceps extensions.

Had bad anxiety in the morning so longer rest between incline DB/pull ups sets. Total session lasted 1 hr 20 mins. 

Performed wrist roller between face pull sets.

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Today:

Weighted jumps (23kg) 3.3 (25.5kg) 3.3 (28kg) 3

Weighted step ups (4 sets each leading leg) (38kg) 8.8.8.8

Band clawbacks (purple band) 8.8.8.8

SL calf raises 12.9.8.8

Leg raises/butt kicks (3) 8/15.

 

Notes: stopped legs raises due to hip pain. From this week, butt kicks/high knees only. Otherwise, everything felt good. Move up weights on step ups, consider higher TM for jumps 

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Today;

Weighted press ups (25kg) 8.8.8.10

NG pull ups 5.4.5

Rope rows (62.5kg) 7.7.7.8

DB shoulder press (40.5kg) 6.6.8

Archer pulls (green band) 8.8.6

Wrist roller (17kg) 3 sets each way.

 

Notes. Felt weak on pull ups today. Last rep was a bit of a strain.

Bit faigued, add some simple carbs prior to training.

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Today:

Power clean (55kg) 2 (57.5kg) 2 (60kg) 2.2 (62.5) 2

Olympic squat 5s to 70kg

Quarter squat (85kg) 5.5.5.5

Romanian deadlift (80kg) 5.5.5.5

Calf raises (45kg) 12.10.12.12.

 

Notes: wore belt for last two sets of quarter squat, small pain in lower back. Believe related to the hip pain. No leg raises. Pull aparts between exercises.

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Today:

Incline dumbbell press (48kg*) 8* (50.5kg) 8.8.11

Alternated with band assisted pull ups (black band) 8.6.7

Inverted rope rows 9.8.7.6**

Upright dumbbell rows (33kg) 8*** 

Lateral raises (18kg) 8.8

Triceps extensions + tricep bar press on last set (25kg) 8.8.8+10

Face pulls (green band) 8.8.8

Wrist roller (18kg) 2 sets each way****

 

Notes:

* wrong weight on DBs during first set 

** kids untied the rope, started at lower angle (back touched floor in bottom. Pain in right elbow, biceps, brachioradialis

*** ditched upright rows due to pain from rows. Stick with lat raises indefinitely

**** addition of 1kg made a HUGE difference. Wound around 1/2 - 3/4 way up; around 8 reps per hand forwards, 10 reps per hand backwards. Stick with weight indefinitely.

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Today:

Weighted jumps (28kg) 3.3.3.3 (33kg) 3

Step ups (38kg) 6.6.6.8 (each leg)

Band clawbacks (purple band) 9.10.10.10

SL calf raises 15 (+5kg) 8.8.8

 

Notes: started creatine supplement, won't measure weight weekly for a while as expect to add a few lbs of water.

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Not the greatest day today. Weight has risen over 16 stone 1.

Weighted press ups (27.5kg) 6.6.6.6

Alternated with neutral grip pull ups 3.3.3

Rope row (65kg) 6.6.6.6

Dumbbell shoulder press (43kg) 6.6.6

Archer pulls (green band) 8.10.8

Wrist roller (18kg) only one set each way, interrupted by phone.

 

Notes:

Terrible sleep, added weight, weak on pull ups. Keep all weights steady.

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Today:

Power clean (55kg) 2 (60kg) 2 (65kg) 2.2 (67.5kg) 2, DM = 70kg

Olympic squat 5s to 75kg (75kg) 5.5

Quarter squat (85kg) 5 (90kg) 5.5

Romanian deadlift (85kg) 5.5.5.6

Calf raises (50kg) 12.12.12.12

 

Notes: 

Kids decided to play "hide daddy's 1.25kg plates". Had to jump up 5kg on squats and dl instead of planned 2.5kg.

Last rep of Oly squat felt a pop in right Achilles tendon followed by pain. Pain went after 5 minutes, no signs of injury but keep noted.

RDL felt difficult - couldn't feel the stretch well, or the hamstrings working. May have to reduce weight.

Band pull aparts (purple band) between exercises and in w/u and c/d.

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