Speed_Monkeys workout progress blog....

[ShadownINja]

Please stop posting pictures of yourselves before someone hijacks the thread.

[maxrider]

speed_monkey said:

Leg Press 2 x 8-10 - 85kg

Are you sure you can't do more than this? I'm 5'10" and 11 and a bit stone wet through yet I mange 185kg (200kg on a good day, but they are few and far between )

and I'm 48

[markh1]

maxrider said:

speed_monkey said:

Leg Press 2 x 8-10 - 85kg

Are you sure you can't do more than this? I'm 5'10" and 11 and a bit stone wet through yet I mange 185kg (200kg on a good day, but they are few and far between )

and I'm 48

Are you using a full range of motion? I.e. Knees to chest?

[speed_monkey]

markh1 said:

maxrider said:

speed_monkey said:

Leg Press 2 x 8-10 - 85kg

Are you sure you can't do more than this? I'm 5'10" and 11 and a bit stone wet through yet I mange 185kg (200kg on a good day, but they are few and far between )

and I'm 48

Are you using a full range of motion? I.e. Knees to chest?

If that is aimed at me then yes, my arse is virtually touching my ankles when i start then full motion to almost knees locked but obviously not!

[speed_monkey]

markh1 said:

lots of good advice

I hear what you are saying and I'll knock the Tuesday and Thursday cv on the head.... I was running like John Wayne today lol, but I cant keep chopping and changing my routine at the moment so I'll stick with what I've got, but heed your advice on halving the warm up cv

Hope this doesn't offend

[LordGrover]

IMO electronic BF measurements are a waste of time for an accurate figure. Not even reliable for a week on week, month on month comparison because they vary so much. Pop yourself on them in the morning and you'll get a different figure in the evening. Same thing'll happen if you use them before and after a shower or bath. They're rubbish. IMO.

Almost none of us have access to university style tanks, IR or x-ray equipment and unless your local PT has a great deal of skill and experience even the multi-point skin fold caliper tests can be variable.

The best thing you can reliably achieve is a cheapo set of calipers and take one measurement yourself. You pinch and measure your suprailliac crest or fold three times and record the average of the three. Do this every couple of weeks and you'll get a good idea of the direction you're taking but I'd still question the accuracy of the figures on the accompanying lookup charts but it's close enough for my use. The reason I trust this method more than the others is that I'm doing it myself so can, with time and experience, consistently measure the exact fold every time.
Some info on the one I use here: click.

[speed_monkey]

I've been considering in investing in some calipers, I figure that even if they aren't accurate if I use them consistently I will still be able to at least see change

[LordGrover]

My point exactly.

[markh1]

speed_monkey said:

markh1 said:

lots of good advice

I hear what you are saying and I'll knock the Tuesday and Thursday cv on the head.... I was running like John Wayne today lol, but I cant keep chopping and changing my routine at the moment so I'll stick with what I've got, but heed your advice on halving the warm up cv

Hope this doesn't offend

No does not offend at all, I just posted it up as an idea, there are lots of ways of going about that sort of thing.

Regards the leg press comment, that was aimed at max

[ukwill]

Ahhh leg press figures. If I had a quid for evertime leg press debates have come up on the internet...

There are far, far too many variables in the leg press (both in terms of RoM and the actual machine used) to be able to discuss weight used.

[speed_monkey]

UPDATE - DAY3

The work out:
Monday
10 mins warm up run at 10km/h

Squat, 3 warm-up sets, then 2 work sets - coud not get on the rack so did 4x 10 reps of "wood choppers" at 17.5kg

O/head press 2 x 8-10 - TBC

Leg Press 2 x 8-10 - 85kg

Leg Curls 4 x 8-10 - 60kg

Sit-ups 3 sets - 3 x 30 reps

Lateral raises - TBC

Tuesday:
5 mile jog

Wednesday:
15 mins warm up on cross trainer

Bench, 3 warm-up sets, then 2 work sets - w/u - 20kg then w/s - 35kg

Close Grip Bench 2 x 8-10 - 35kg

DB Inclines 2 x 8-10 - 20kg

Dips: 3 x 25

Thursday:
5 mile jog

Friday:YESTERDAY
10 mins warm up run

Deadlift – Warm-up, then 1 work set - 25kg w/u and 35kg w/s - really enjoyed these

Supported Rows 4 x 8 - 20kg d/b's - killers!

Chin ups - 3x3 - really wasn't good at these but guess it'll come along

Sit-ups - 100, then 50, then 25 - beasted!


Really aching today and feel like I've worked every muscle group I've got.

Now next week all the weights will be increased by 5kg

[Lost_BMW]

ukwill said:

speed_monkey said:

So what would you suggest i remove/keep?

The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?

TBH your diet and workout plan is 95% there. As, as you've said, you've just started working out then you will find that you will make good progress for the first several months almost regardless!

imho to get the most reward I'd tweak the following:

Monday
remove Good mornings + Leg press
add over-head press
swap lateral-raises to this day (but to be honest you dont really need them yet)

Wed
remove tricep ext.
add dips

fri
remove shrugs + curls
add chins or pullups (chins are easier to start with. do negatives to start if you cant get any/many out, or use the assitance machine if you have one)

After years of trial and (much) error and many, many routines I'd agree with the above 100%. Dips will do you more good overall than extensions (but watch your form!) and pullups more than curls.

You might not get the same size/shape in your biceps as the typical workout over-focussed on 'guns' but you'll probably get better overall gains in size and strength and less risk of overtraining by ditching the ancillary exercises until you're well into the routine, acclimatised and ready for a change which could be months away.

[speed_monkey]

UPDATE - DAY4

Tuesday - TODAY
10 mins warm up run at 10km/h

Squat, 3 warm-up sets, then 2 work sets - W/u- 20kg - W/s - 35kg - was ready to pass out at the end of these. Mental!

O/head press 2 x 8-10 - Couldn't get on the press so did 2 sets 10, 50kg clean and jerks, from the hip. Absolutely LOVED these never did them before and found that the more slowly and controlled the more it burns!

Leg Press 2 x 8-10 - 90kg

Leg Curls 4 x 8-10 - 65kg

Sit-ups 3 sets - 3 x 60 reps

Absolutely butchered now, felt like I was going to puke quite a few times but already feeling a little bit of difference, either that or its wishful thinking!

Edited by speed_monkey on Tuesday 27th July 20:23

[speed_monkey]

Oh and I have also decided to go T-total for the next 4-6 weeks

[GMJ]

Speed_monkeys what is your training goal? and have you done any weight training before?

[speed_monkey]

speed_monkey said:

20 days later....





hmmmmmm

[speed_monkey]

looks like theres not much difference... chest needs a lot more work.... all in good time not expecting miracles!

[ukwill]

speed_monkey said:

looks like theres not much difference... chest needs a lot more work.... all in good time not expecting miracles!

20 days in. Seriously, what did you expect?

At a very minimum there wont be any real physical difference for 3mths. And then only slight. Getting bigger doesn't happen quickly. Or easily.

Just stick with your program. In 2.5mths time come back and we can modify it.

[speed_monkey]

ukwill said:

speed_monkey said:

looks like theres not much difference... chest needs a lot more work.... all in good time not expecting miracles!

20 days in. Seriously, what did you expect?

At a very minimum there wont be any real physical difference for 3mths. And then only slight. Getting bigger doesn't happen quickly. Or easily.

Just stick with your program. In 2.5mths time come back and we can modify it.

To be honest Everything feels less "baggy" not sure if its just me or whether I'm fooling myself

[GMJ]

From the pictures I can see you are medially rotated at the shoulder joint which points to tight pecs and lats.

Also, you have a slightly hypertonic (over active) left upper trap.

I'd recommend you stretch all three and if you don't include any rowing type weight training moves in your session you should do so to strengthen your upper back area.

These problems will only get worse if you don't sort them now.

Also, it might indicate you have muscle imbalances further down the kinetic chain.

But to be honest your posture and alignment looks good. But it is difficult to tell without back and side views.

Hope you find this advice helpful.