Mark G's Training Log

[clavelle]

Mark,
Good gains this week, but do not worry about the DL when the weight gets a little higher it will feel better. You can jump 5lbs on this one as long as you keep good form, and it is important on this one, shins touching the bar and finish against your thighs, this week was the first week that exercise was tough for me and I was only at 175lbs.

Cheers Mate, Christian

[markg]

Hi Christian,

Thanks for the comments. I am sure I will start to feel those deadlifts soon enough!

I am sore from Tuesday right now. Abs hurt bad when I sneeze! Lats, shoulders and arms just starting aching a bit today too. Nice to feel that the right muscles have been worked.

All the best,
Mark.

[markg]

Fri 21st Nov 08

Workout A tonight.

Squat 30kg 5x5
Bench 25kg 5x5
Inv. Row 22, 14, 10
Push Up 19, 7, 4
Rev.Cr. 12, 8, 7

Tonight felt tougher than previous workout and we were in the gym longer too. The gym was very quiet tonight, with only about 5 or 6 people in apart from us.

Squats - I got my bro to watch me from the side and check how far my knees were going past my toes. Amazingly, he told me they weren't at all and if anything they were about a centimetre or two back from my toes. Must be those big shoes I wear

Bench was fairly easy. Concentrated on pulling my shoulders back to make a platform to lie on. Felt good. Also made sure to grip near wrist, not fingers.

Inverted rows - managed quite a lot this week. I can't just remember last times totals as I write this, but it felt like I did much more on them this time. I always seem to miss the first one, not reaching bar to chest, then get into the swing of things after that. Need to concentrate more on first rep from now. Explained to my bro that we will be moving onto straight leg version soon, then feet on bench.

Push Ups - started great but was quite fatigued in later sets. Got a good pumped feeling in chest and arms again.

Reverse Crunches - These were harder than last time. My abs were still sore from Tuesday. I have normally recovered between sessions but must have really pushed myself last time. Not too bad considering.

Had my whey afterwards and cooking pork loin steak with spinach and potatoes now. Yum yum.

Cheers,
Mark

[Seth]

Keep up the good work, good job on the Inv. Rows!

-Seth

[ecullen]

Looking good Mark, and like Clavelle said, once the DLs get heavier you'll be thankful that you only have to do 1 set of them. Oh and great job on the weight gain!

[amaeland]

Welcome to the forum, Mark! You'll find it to be a great motivational resource.

Your inverted rows really stand out, have you been rowing a lot before? I can only do ten reps on my first set. Then again, I have pretty weak lats, lol. Regarding your goals, I think achieving an 80 kg deadlift will be a piece of cake, but 60 kg press is really really heavy (I have a 70 kg leap between the two exercises in my workouts at the moment)! Still, within a 6 month time frame it may well be possible. Keep pushing

[markg]

Keep up the good work, good job on the Inv. Rows!

-Seth

Thanks Seth. Gotta love those rows. Gonna make them harder after next time by doing them straight legged.

Looking good Mark, and like Clavelle said, once the DLs get heavier you'll be thankful that you only have to do 1 set of them. Oh and great job on the weight gain!

Cheers fella. I hope the weight gain continues. Should be ready to wear my Santa costume by Christmas at this rate...

Welcome to the forum, Mark! You'll find it to be a great motivational resource.

Your inverted rows really stand out, have you been rowing a lot before? I can only do ten reps on my first set. Then again, I have pretty weak lats, lol. Regarding your goals, I think achieving an 80 kg deadlift will be a piece of cake, but 60 kg press is really really heavy (I have a 70 kg leap between the two exercises in my workouts at the moment)! Still, within a 6 month time frame it may well be possible. Keep pushing

Thanks Mr M. I have used machines at the gym before, like the seated cable row but I only did this a few times before starting 5x5. I guess I may be regaining muscle I used to have when I trained a bit about 7 years ago. I hope the deadlift is as easy to progress with as you say. I have realised how tricky the ohp 60kg target is from reading other logs, but you never know...

[markg]

Monday 24th Nov 08

Workout B today.

Squat 32.5kg 5x5
OHP 25kg 5x5
Deadlift 45kg 1x5
Chin/Pull ups => Tried a pull up (failed), tried chin up (failed), negative chin ups 7, 5, 4.
Prone Bridges 3x40 seconds. Ouch!

Squat felt quite substantial today. Enjoyed these.

OHP - tried to make sure I kept my abs, glutes and lower back solid. Felt like I was over extending my back at times. Getting there.

Deads - felt quite good but over in a flash again. Didn't lower them all the way as the plates are still small.

Chins - still not making great progress and I think the lack of proper equipment for these is something we need to address. Hanging from the smith machine, from which our knees hit the floor too soon, is not good. Seriously considering getting a bar for home and doing these before we go to the gym.

Prone Bridges - my bro is determined to get a flatter stomach and seems to love this exercise. I wasn't sure i wanted to increase the time again this week but I just survived it. The plan is now to increase by 5 secs a week until we reach 1 minute, then do with one leg raised.

My abs hurt! Had pasta, tuna, cheese and peas for tea. Just had my whey drink, with a drop more whole milk than normal. Should be good for a couple more calories

[clavelle]

MarkG,
Just reading over your training log and congrats on the strides you are making. Another suggestion, man I love this site because I can share so much, on your Pull Ups. If you can because it requires a fairly strong core hold an "L" position when it comes to doing them from the smith machine. You are not that much taller then me so I do not think your butt will hit the floor. But until you can find a place to do your chin ups from this might be and answer to your problem. Or tuck your knees into your chest, but for some reason this actually makes them easier. I am surprised that you gym does not have a chin up bar even on their double cable machine that 90% of all gyms have for your arm work outs. last but not least DO NOT do your set before your other stuff, if you get an over the door pull up bar, Amazon has a ton of them, do them after you get back to your flat.

Cheers again, Christian

PS you do not know how bad I want to stop by your pad for dinner, your meals always sound so good, lol, maybe it is just coming from being in the desert for so long with "OK" food. Only a few more weeks left here.

[markg]

Hi Christian,

Thanks for the advice on the pull ups. I will try the methods you suggest next time. I still suspect I will struggle to do one but I'll keep trying!

I am going to order a bar soon, so will use it after I get back from the gym, like you sensibly suggest. Glad you like the sound of my meals. I think they will start to repeat themselves soon, as I'm getting into more of a routine and new ideas don't come along so easily after a while! Pork escalopes, potatoes, spinach with mint sauce and gravy tonight!

Anyway, I also went to the gym.

Will post in a sec.

Cheers,
Mark

[markg]

Friday 28th Nov 08

Workout A

Squat 35kg 5x5
Bench 27.5kg 5x5
Inv Row 24, 12, 12
Push Up 18, 8, 2
Rev Crunch 13, 8, 6

Squat weight is starting to feel a bit more substantial now. Trying to remember all bits of technique, like elbows back, knees out, sit back, squeeze glutes, drive hips, weight on heels.... This is actually the first time I have consciously squeezed my glutes while doing these and it made quite a difference. Forgot to do it on all sets and all reps, but the ones I remembered felt quite unusual. Felt good though and its nice to start involving all the right muscles.

Bench was easy. When I trained about 7 years ago, got up to 57.5kg, so this is not too taxing yet.

Inv Rows - Was starting to feel a bit weak and dizzy after first set. Not sure if I'm ready for straight legged version but I will only find out if I try. Doing them like that next week.

Push Ups - It's weird how you just suddenly lose all strength at the point of failure. There is just nothing left for any more and you either drop like a stone or try starting another rep and just cannot move...I mean, 2 reps on the last set is pretty lame. Was totally spent though and my muscles were obviously well worked.

Rev Crunch - seemed a bit tougher than usual. I have found that I need to keep steady and controlled on these or various bits start to twinge, like upper back, lower back, neck. With care it all goes well, so form is important on these. My buddy noticed that by 'tensing' abs during the curl it becomes easier. I suspect this also activates the right muscles, so will concentrate more on this next time.

I am knackered. Time for an early night I think. Not had one all week.

Till next time.

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

[clavelle]

Mark,

I would say you are more then ready for straight legged inverts. Your number on your 1st set is way up there. You should change it up to increase your strength and make it more difficult for you to pull yourself back up. Also good luck on your pull ups bro these will just take a bit of time to get to the point of being able to do them with some weight attached to you GOOD LUCK.

Hope you get the rest you need, I am looking forward to the morning session but around 4AM I start to think I will just do it in the afternoon because I just want to run back and curl up in my bed and sleep, but after I work out I feel great and glad that I pushed myself at the gym, then I really sleep like a baby.

Cheers Christian

[markg]

I slept kind of ok, but then about 9am, I was sick. Puked my guts up. I guess I caught the same bug my little daughter got the day before. It was a weird bug, as we were both only sick the one time and recovered enough to eat a couple of hours later...

I don't think that helped much with my weigh-in! I have gained a tiny bit though, so something's working

Measurements for Sun 30th Nov 08

Weight 11 stone 7 pounds (161lbs).
I made my first target a month early! Yay!

Neck 14.5"
Chest 38"
Waist (round widest part, so belly really) 37"
Thigh 21.75"
Arm 11.75"

I feel a bit hungry and wasted after my sickness but I will be back on form tomorrow - and training too.

See ya,
Mark.

[markg]

Just checked my last measurements and can see that my Chest, Legs and Arms are all bigger this time (measuring errors permitting). So far so good.

[clavelle]

CONGRATS on meeting your goal early!!! Keep it up and keeping pushing yourself. So what is your new target weight?

Christian