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  1. #1
    Slacker ;) Dangermouse's Avatar
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    Default Dangermouse's muscle-gaining log

    Or at least I hope to gain some muscle! So, after looking through this site, I've put together my own exercise routine for the week, and I started it 1/10/12. Looking at gaining some lean muscle, am pretty thin so not much fat to lose. Don't know what my BF% is (don't have access to any calipers), but I would guess it's fairly low.

    Stats
    Age - 29
    Height - 5'7" (170cm)
    Weight - 132lbs (60kg)

    I have a fairly physical job anyway (I'm a landscape gardener), but the exercise isn't always constant, so in April 2012 I joined the local gym. I weighed 66.5kg and couldn't run for 1 minute without collapsing! The gym instructor helped me break through my bad cardio barrier and when the gym stopped for the summer (it's run by the council, and the building it's in gets damned hot in summer and there's no air con or anything!) I could run for 20 minutes at 9km without hardly breaking a sweat, so I was happy with that. I also lost 6.5kg in 6 months - I didn't think I had that much weight to lose!

    Now the weather's cooling down here, I decided it was time to take the exercising a little more seriously, so at the beginning of October I started an exercise plan and diet routine. The plan is to do this for 3 months, taking it nicely to the end of the year, and see what the change is!

  2. #2
    Slacker ;) Dangermouse's Avatar
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    Week 1
    Monday
    Bench press - 3 x 12 @ 6kg (need to increase)
    Bicep curl - 3 x 12 @ 5kg
    Squat - 3 x 12 @ 5kg (need to increase)
    Chin ups - 3 x 8
    Lying leg raise - 3 x 10
    Incline crunch - 3 x 15
    Light cardio of skipping

    Tuesday
    Cardio - running 15 mins (a lot different running outside than on a treadmill!)

    Wednesday
    Tricep dips - 3 x 12
    Dumbbell shrugs - 3 x 12 @ 6kg (need to increase)
    Dumbbell side lateral - 3 x 8 @ 3kg (one of my weakest points)
    Deadlift - 3 x 12 @ 5kg (need to increase)
    Lunges - 3 x 12 @ 4kg (need to increase)
    Bicep curl - 3 x 12 @ 5kg
    Light cardio of skipping

    Thursday
    Cardio - running, 15 mins

    Friday
    Dumbbell shoulder press - 3 x 12 @ 4kg
    Stiff leg deadlift - 3 x 12 @ 5kg (need to increase)
    Chin ups - 3 x 8
    Lying leg raise - 3 x 10
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - running, 15mins

    Sunday
    Cardio - running, 15mins

    This first week was really to see how far I could push myself, and I know that next week I need to increase the weights on some of the exercises. I'm also doing some exercises twice because I need to build those muscles especially.

  3. #3
    Slacker ;) Dangermouse's Avatar
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    Default

    I should add that the weights for each dumbbell (I don't have a bar yet and am doing all the exercises at home!) So it's 5kg per arm, 10kg in total.

  4. #4
    Slacker ;) Dangermouse's Avatar
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    Default

    Week 2
    Monday
    Bench press - 3 x 12 @ 7kg
    Bicep curl - 3 x 12 @ 5kg (need to increase)
    Squat - 3 x 12 @ 6kg (need to increase)
    Chin ups - 3 x 8
    Lying leg raise - 3 x 12
    Incline crunch - 3 x 15
    Light cardio of skipping

    Tuesday
    Cardio - missed

    Wednesday
    Tricep dips - 3 x 12
    Dumbbell shrugs - 3 x 12 @ 7kg (need to increase)
    Dumbbell side lateral - 3 x 10 @ 3kg
    Deadlift - 3 x 12 @ 6kg (need to increase)
    Lunges - 3 x 12 @ 5kg (need to increase)
    Bicep curl - 3 x 8 @ 6kg
    Light cardio of skipping

    Thursday
    Cardio - missed

    Friday
    Dumbbell shoulder press - 3 x 12 @ 4kg (need to increase)
    Stiff leg deadlift - 3 x 12 @ 6kg (need to increase)
    Dumbbell side lateral - 3 x 10 @ 3kg (added exercise this week)
    Chin ups - 3 x 8
    Lying leg raise - 3 x 12
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - running, 15mins

    Sunday
    Cardio - walking/hiking, 3 hours

    My improvement for this week was the chin-ups. When I started doing them last week, I could barely manage 2 in succession and it took me about 30 minutes to do 3 sets of 8 reps!! This week I did 6 in succession the first set, 5 in the 2nd and 4 in the third set. A definite 'feel good' moment for me!

  5. #5
    Frequent Poster dzarello's Avatar
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    Default

    Congrats on starting a log. Good luck in reaching your goals.
    Nice job on the chin-ups! Good way to start.
    5/3/1
    *I will work on form
    *I will work on progression
    *I will not sweat the small stuff
    *I will increase lifting intensity
    *I will have good lifting sessions
    *I will have bad lifting sessions
    *I will continue to learn and grow
    *I will not quit or give up

    BLEED SUCCESS. EAT. SLEEP. MATE. DEFEND.
    -Jim Wendler-
    I just want a place where I can be left alone to get strong and work off some aggression
    -Dave Tate-

  6. #6
    Slacker ;) Dangermouse's Avatar
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    Thanks! It's always great when you see progress, even after a short time. And your philosophy is great - definitely something we can all live by!

  7. #7
    Slacker ;) Dangermouse's Avatar
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    Week 3
    Monday
    Bench press - 3 x 12 @ 7kg (need to increase)
    Bicep curl - 3 x 10 @ 6kg
    Squat - 3 x 10 @ 7kg
    Chin ups - 3 x 8
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Tuesday
    Cardio - missed

    Wednesday
    Tricep dips - 3 x 12
    Dumbbell shrugs - 3 x 12 @ 8kg
    Dumbbell side lateral - 3 x 12 @ 3kg
    Deadlift - 3 x 10 @ 7kg
    Lunges - 3 x 10 @ 6kg
    Bicep curl - 3 x 12 @ 6kg
    Light cardio of skipping

    Thursday
    Cardio - missed

    Friday
    Dumbbell shoulder press - 3 x 10 @ 5kg
    Stiff leg deadlift - 3 x 10 @ 7kg
    Dumbbell side laterals - 3 x 12 @ 3kg
    Chin ups - 3 x 8
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - running, 30mins (2 x 15 mins)

    Sunday
    Cardio - missed

    So, this week's improvements are the leg raises (and there's a lot less muscle 'tremble' going on there too!) and I managed the 3 sets of 8 chin-ups with only pausing between sets, not between reps - get in there! I levelled out at a lot of weights this week, though, only the bench press I need to increase weight. Next week, though, should see more exercises needing weight increases. And I really need a butt-kicking where the cardio is concerned! I can make excuses (work, social life, weather), but at the end of the day, I really just need to do it!
    Last edited by Dangermouse; 10-28-2012 at 01:42 PM. Reason: Monkeys

  8. #8
    Slacker ;) Dangermouse's Avatar
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    Default

    Week 4
    Monday
    Bench press - 3 x 10 @ 8kg
    Bicep curl - 3 x 12 @ 6kg (need to increase)
    Squat - 3 x 12 @ 7kg
    Chin ups - 3 x 8
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping


    Wednesday
    Tricep dips - 3 x 12
    Dumbbell shrugs - 3 x 12 @ 8kg
    Dumbbell side lateral - 3 x 12 @ 3kg
    Deadlift - 3 x 12 @ 7kg
    Lunges - 3 x 12 @ 6kg (need to increase)
    Bicep curl - 3 x 9 @ 7kg
    Light cardio of skipping


    Friday
    Dumbbell shoulder press - 3 x 12 @ 5kg
    Stiff leg deadlift - 3 x 12 @ 7kg
    Dumbbell side laterals - 3 x 8 @ 4kg
    Chin ups - 3 x 8
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Not a bad week, but progress has slowed (not such a bad thing). I tried to increase the side lats by a kilo, instead of doing 12 reps doing 8 reps, but it was a struggle, so I guess I'll back down to 3kg. Next week (1st November) I decrease the reps to increase the weights, so hopefully this will show me better gains with the side lats. As for the cardio...let's just not talk about it.
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  9. #9
    Slacker ;) Dangermouse's Avatar
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    Week 5
    Tuesday
    Bench press - 3 x 12 @ 8kg
    Bicep curl - 3 x 10 @ 7kg
    Squat - 3 x 12 @ 7kg
    Chin ups - 3 x 8
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping


    Friday
    Tricep dips - 3 x 12
    Dumbbell shrugs - 3 x 12 @ 8kg
    Dumbbell side lateral - 3 x 12 @ 3kg
    Deadlift - 3 x 12 @ 7kg
    Lunges - 0
    Bicep curl - 3 x 11 @ 7kg
    Light cardio of skipping


    Saturday
    Dumbbell shoulder press - 3 x 8 @ 6kg (need to increase)
    Stiff leg deadlift - 3 x 8 @ 8kg (need to increase)
    Dumbbell side laterals - 3 x 7 @ 4kg
    Chin ups - 3 x 6
    Lying leg raise - 0
    Incline crunch - 0

    Sunday
    Cardio - running, 14 minutes

    So....this week was crap. I didn't feel great at all on Monday, so that session got postponed to Tuesday. Didn't do too badly with it. Then I ended up working very late Wednesday and Thursday, which threw my schedule right out the window! Wednesday's session was done on Friday, and I felt off again, so skipped the lunges (my legs felt like they were going to collapse on me as it was!) And then Friday's session I did on Saturday - it was the first of my increased weight, decreased reps, and I still didn't feel 100% (had a migraine to boot) so I skipped the crunches and leg raises.... All in all, a bit of a pants week, but on the plus side I'm feeling on fire again now, ready for the week ahead. Tomorrow I'll start with creatine as a supplement (being vegetarian, it seems that one's extremely important!!) so fingers crossed for a better week! I did manage a run this morning, though, which I think helped to pick me up. And my appetite's back where it should be....
    Determination....
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    Do it!


    Only you can make you do what you want to do.


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    'The greatest pleasure in life is doing what people say you cannot do.'

  10. #10
    Frequent Poster dzarello's Avatar
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    Great job on progression. Keep it up.
    Don't worry too much about the missed cardio. You are getting a pretty good workout w/out it.
    5/3/1
    *I will work on form
    *I will work on progression
    *I will not sweat the small stuff
    *I will increase lifting intensity
    *I will have good lifting sessions
    *I will have bad lifting sessions
    *I will continue to learn and grow
    *I will not quit or give up

    BLEED SUCCESS. EAT. SLEEP. MATE. DEFEND.
    -Jim Wendler-
    I just want a place where I can be left alone to get strong and work off some aggression
    -Dave Tate-

  11. #11
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work! Keep at it DM

  12. #12
    Slacker ;) Dangermouse's Avatar
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    Thanks, dzarello and 5kgLifter!
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  13. #13
    Frequent Poster moeheep's Avatar
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    Keep it up!! Consistency is the key!
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

  14. #14
    Slacker ;) Dangermouse's Avatar
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    Week 6
    Monday
    Bench press - 3 x 8 @ 9kg (need to increase)
    Bicep curl - 3 x 8 @ 7kg (need to increase)
    Squat - 3 x 8 @ 9kg (need to increase)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Tuesday
    Cardio - running, 14 mins


    Wednesday
    Tricep dips - 3 x 8
    Dumbbell shrugs - 3 x 8 @ 9kg (need to increase)
    Dumbbell side lateral - 3 x 8 @ 4kg
    Deadlift - 3 x 8 @ 9kg (need to increase)
    Lunges - 3 x 8 @ 8kg (need to increase)
    Bicep curl - 3 x 6 @ 8kg (too much - need to decrease back to 7kg)
    Light cardio of skipping

    Thursday
    Cardio - walking, 1.5 hours

    Friday
    Dumbbell shoulder press - 3 x 6 @ 8kg ()
    Stiff leg deadlift - 3 x 8 @ 9kg
    Dumbbell side laterals - 3 x 8 @ 4kg (need to increase)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - running, 12.5 mins

    Sunday
    Cardio - walking, 45 mins

    Great week, as really happy with the progression. I know I could jump 2kg on some exercises rather than just increasing at 1kg at a time, but to be honest, I've been saving up for more weights! Now I have an 8kg bar, and 14kg in extra weights (I'm hoping to buy more this week), which is good, because I know I'm going to break the 20kg mark easily with my squat, bench and deadlifts this week. I've got into the cardio (which I want to do because it does make me feel better, even though the weights are a good workout), doing either running or walking (Tuesday I did both! ) I have a set circuit I do when running and my goal is to get faster - so to see 1.5mins shaved off the time from earlier this week was great!

    2 things with this week, one funny (to me) and one not so. The not so funny is a problem with my left shoulder. I get it every year when the weather changes and the humidity rises as the temperature goes down. It doesn't last (joint pain like arthritis) but unfortunately, I usually end up with it in both shoulders and both wrists. The left shoulder flared up during the week and made certain exercises (especially the side lat raises) pretty difficult. I'm hoping it'll go soon (sometimes it lasts a couple of days, sometimes weeks) as I don't want it limiting my gains, especially with the side lats. The funny thing was with the shoulder press - I looked at my progress chart from last week and saw I needed to go up to 9kg each DB. Thought this was odd, but tried one set anyway. Damn, that was heavy! So I dropped it to 8kg and managed 2 more sets of 6 reps quite comfortably. Then looked at my progress sheet again - I had read the reps (which were 8) not the kgs!! So it should have been increased to 7kg...so I jumped 2kg instead.

    I also took photos at the start of my 3 month programme and then again 1 month in (beginning of November). I just got around to comparing them, and I can honestly say that it is definitely working. Not so much obvious muscle gain, but man, has my posture changed! I was pretty round-shouldered (never realised how much!) and my neck pushed forward like a tortoise's!! After the first month, it's all changed, and it's all great!

    And I started on creatine this week. Always wondered when people say they saw an improvement after just one week whether it was true or not....and it bloody well is! I feel fantastic, my muscles feel more solid (and when I move, I can actually feel which muscles are doing the moving rather than just putting it down to 'my body', if that makes sense!) and I feel stronger. Looking forward to next week's lifting sessions now!
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  15. #15
    Slacker ;) Dangermouse's Avatar
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    Week 7
    Monday
    Bench press - 3 x 8 @ 10kg (need to increase)
    Bicep curl - 3 x 8 @ 7kg
    Squat - 3 x 8 @ 10kg (need to increase)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping


    Wednesday

    Tricep dips - 3 x 8
    Dumbbell shrugs - 3 x 8 @ 10kg (need to increase)
    Dumbbell side lateral - 3 x 6 @ 5kg
    Deadlift - 3 x 8 @ 10kg (need to increase)
    Lunges - 3 x 8 @ 9kg (need to increase)
    Bicep curl - 3 x 8 @ 7kg (going to try increasing it to 8kg again next week)
    Light cardio of skipping

    Friday
    Dumbbell shoulder press - 3 x 7 @ 8kg
    Stiff leg deadlift - 3 x 8 @ 10kg (need to increase)
    Dumbbell side laterals - 3 x 6 @ 5kg
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Sunday
    Cardio - walking, 1 hour. Running, 12 mins

    Great week, am happy with the progression so far. I think my goals have changed from building muscle to just getting stronger, but at the end of the day, as long as there's an improvement, I don't mind! And to make me even happier, I spent the whole of Wednesday doing some serious tree surgery (not something I do a lot of), which meant monkeying up and down this tree, and spending a good few hours doing nothing but chainsawing up logs...and then I did my workout afterwards. And you know what? Absolutely zero aching the day after (which would have been normal before)! Result!
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  16. #16
    Slacker ;) Dangermouse's Avatar
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    Week 8
    Monday
    Bench press - 3 x 8 @ 22kg (BB) (need to increase)
    Bicep curl - 3 x 6 @ 8kg (DB)
    Squat - 3 x 8 @ 22kg (BB) (need to increase)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping


    Wednesday
    Tricep dips - 3 x 8 (only managed 1 set due to a shoulder problem )
    Dumbbell shrugs - 3 x 8 @ 22kg (BB) (need to increase)
    Dumbbell side lateral - 3 x 7 @ 5kg (DB)
    Deadlift - 3 x 8 @ 22kg (BB) (need to increase)
    Lunges - 3 x 8 @ 20kg (BB) (need to increase)
    Bicep curl - 3 x 7 @ 8kg (DB)
    Light cardio of skipping

    Friday
    Dumbbell shoulder press - 3 x 8 @ 8kg (DB) (need to increase)
    Stiff leg deadlift - 3 x 8 @ 22kg (BB) (need to increase)
    Dumbbell side laterals - 3 x 7 @ 5kg (DB)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - 2 hours hiking

    Sunday
    Cardio - 12 minutes skipping (2 x 6 minutes) - helping to build my endurance up

    Not a bad week, but not my best. Serious problem with my right shoulder - affected my bench press, tricep dips and shoulder press. Think next week I may have to go back to dumbbell bench press and just do the left side. Load a lighter dumbbell up for some arm extensions for the triceps, and load a lighter dumbbell for shoulder presses, again just on the left. Just for one week, it should help to strengthen my lagging side a little and also rest up my right side.
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  17. #17
    Slacker ;) Dangermouse's Avatar
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    Week 9
    Monday
    Bench press - none
    Bicep curl - none
    Squat - none
    Chin ups - none
    Lying leg raise - 3 x 10
    Incline crunch - 3 x 15
    Light cardio of skipping


    Thursday
    Tricep dips - 3 x 8
    Dumbbell shrugs - 3 x 8 @ 24kg (BB) (need to increase)
    Dumbbell side lateral - 3 x 7 @ 5kg (DB)
    Deadlift - 3 x 8 @ 24kg (BB) (need to increase)
    Lunges - 3 x 8 @ 22kg (BB) (need to increase)
    Bicep curl - 3 x 8 @ 8kg (BB)
    Light cardio of skipping

    Also did separate short 7 min skipping cardio in morning

    Friday
    Dumbbell shoulder press - 3 x 8 @ 8kg (DB) (need to increase)
    Stiff leg deadlift - 3 x 8 @ 24kg (BB) (need to increase)
    Dumbbell side laterals - 3 x 7 @ 5kg (DB)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    Saturday
    Cardio - 14 mins skipping (2 x 7mins)

    Sunday
    Cardio - 7.5 minutes skipping, 1 hour walk

    Well, that was...fun. Not. Monday was a total washout, really. I did some extremely lightweight exercises (bicep curls with just the barbell) but it was difficult due to a shoulder problem I have. Was painful, and I don't just mean a little!) Anyway, made myself do at least something, but wasn't happy. Didn't manage Wednesday's workout due to van problems, so shifted it to Thursday. Was better because it gave my shoulder time to stop hurting! Still got a twinge Thursday, but did the workout and it was okay. Added a little more cardio - I realise 7 minutes of skipping isn't much, but if I can use that to build up endurance, and push for half a minute to a minute more each time, I'm happy.

    I am not, however, happy with my end of 2nd month stats and photos. Not a happy camper at all. I've put some weight on, which is good, but I calculated my BF% again and it's gone up from last month. I've also stopped noticing muscle definition, though strength gains are still good. So I was trying to figure out what I did differently in November.... I know my diet still needs a little tweaking, but the only thing different was a creatine supplement bought here...the only one available in the shops, actually. Then I remembered reading a few people in reviews of products have said how creatine starts off well and then stops working, leaving them bloated.... Tomorrow I'll probably end up being off it anyway - a tub meant to last 8 weeks (so it says on the label) has lasted 4.... My next creatine is coming from this site, let's hope it's better! It'll be interesting to see what changes happen in the next (and last!) month without that creatine.

    Then, after Christmas, time for a change.
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


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    'The greatest pleasure in life is doing what people say you cannot do.'

  18. #18
    Slacker ;) Dangermouse's Avatar
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    Week 10
    Monday
    Bench press - 3 x 15 @ 18kg (BB)
    Bicep curl - 3 x 5 @ 18kg (BB)
    Squat - 3 x 10 @ 18kg (BB)
    Chin ups - 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping


    Wednesday
    Tricep dips - 3 x 6
    Dumbbell shrugs - 3 x 6 @ 26kg (BB) (need to increase)
    Dumbbell side lateral - 3 x 6 @ 5kg (DB) (need to increase)
    Deadlift - 3 x 6 @ 28kg (BB) (need to increase)
    Lunges - 3 x 6 @ 12kg (DB) (need to increase)
    Bicep curl - 3 x 6 @ 9kg (DB) (need to increase)
    Light cardio of skipping


    Friday
    Dumbbell shoulder press - 3 x 5 @ 9kg (DB)
    Stiff leg deadlift - 3 x 6 @ 28kg (BB) (need to increase)
    Dumbbell side laterals - 3 x 4 @ 6kg (DB)
    Chin ups - 3 x 6
    Lying leg raise - 3 x 15
    Incline crunch - 3 x 15
    Light cardio of skipping

    So, much better week. Blasting through the weights for deadlifts, but my squats and bench have stopped. Why? Because I can't lift the weight I need over my head to do the squats! And I no longer have access a bench (long story) which means I have to improvise and rely on whoever is at home to hold the bar for me - weight on the bar depends on how much weight said person can hold! So I figured I'd do some endurance training instead - steady weight, higher reps. And it felt good, so I figured...hey, at least I'm doing something!

    Mind set for weight training is good...mind set for cardio is awful bad. And no one can fix that but me. Which is what I'm going to do. Have improved on the skipping, and I got an early Crimbo pressie of a basic rowing machine, which I guess is good for cardio as well as arms and legs. But running is it for me...I have a goal and I want to see it realised. I think I need some to yell 'do it!' every day!

    And I've put on 3.5kg in 2 months, which is bloody good for me! Diet still needs tweaking, but I'll get there. Determination. Focus. Do it!
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  19. #19
    future old Geezer CLEEPER's Avatar
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    Your on the right track Dm, for bench work you can even do pushups instead of using the barbell If it's a problem. Make it more difficult by lifting your feet on a chair . Just until you get another bench.

    Keep pushing hard.
    Health and feeling good is my goals.

  20. #20
    Slacker ;) Dangermouse's Avatar
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    Thanks, Cleeper! Good advice on the push ups for replacing bench press - never thought of that, but will be giving it a go, I think.
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  21. #21
    FEAR NO BARBELL EliteDreams's Avatar
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    So sorry I don't know how I didn't get in here sooner! Great work!

    You could replace bench with floor presses,set the bar on a chair until you get into position.

    I'm curious if your shoulder problem has to do with form on excercises,and/or rotator cuffs.

    Creatine makes you retain more water,that could be why you seem less definition.
    ANTI FAILURE

  22. #22
    Slacker ;) Dangermouse's Avatar
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    Quote Originally Posted by EliteDreams View Post
    So sorry I don't know how I didn't get in here sooner! Great work!
    Lol, no worries! And thanks!

    Yeah, after just over a week off that particular brand of creatine (and off creatine altogether, actually!) I feel tonnes better. Got some BEAST Creature powder to work through in the new year. See how that goes. Thanks for the advice on the bench press as well - between you and Cleeper I've got that exercise nailed for alternatives now!

    My shoulder problem is possibly aggrevated by exercise, but I've had it for years, unfortunately, long before I started lifting properly. It's mostly my right shoulder, but can affect both of them and both wrists too. I'm keeping a log of weather conditions, suggested by yitmy, to see if low pressure is causing it. And I'm keeping a close eye on my form as well. I know I could progress faster on some of the exercises, but I don't want to bring bad form into the game.

    Today is lifting day - I'm happy.
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  23. #23
    Strong Peach GaPeach's Avatar
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    Do werk girl!!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  24. #24
    Slacker ;) Dangermouse's Avatar
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    Thanks, Peach! Didn't happen, migraine. But that's what today is for, to catch up!
    Determination....
    Focus....
    Do it!


    Only you can make you do what you want to do.


    'Those who say it cannot be done should get out of the way of those doing it.'
    'The greatest pleasure in life is doing what people say you cannot do.'

  25. #25
    future old Geezer CLEEPER's Avatar
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    My ankle that I broke last year was very stiff and sore when hurricane Isaac came through due to the low pressure. It had my bones hurting where the screws are in me.

    Hope you find what works for you, I personally can't do push ups flat handed due to past wrist issues but I can do them on dumbbell handles .
    Health and feeling good is my goals.

 

 

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