Mikedesc's training Log

[mikedesc]

Today's Workout:

Warm Up - 1250m Row L6 - 4:47.4 (1:54.9/500m) - leg swings. Squat stretches,

Squats - 1x5x36.2kg, 5x5x40.8kg,

OHP - 1x5x36.2kg, 5x5x40.8kg,

Deads -1x3x98kg, 1x3x107kg, 1x3x116.2kg, 1x5x120.8kg.

Cardio - 10min Row L6 -2460m

Nice and steady workout today. I went steady on the squats and OHPs as I wanted to make sure I had enough left to get the 120kg Deadlift. As usual I loved the deads. I think it's just a great feeling lifting the weight off the ground.
Not long now and I should be home to my own gym, only one more session on the ship.

[rere]

Great Barbell Row record Mikedesc. Must feel great to get some reward from the Hard work.
Big Congratulations.

[mikedesc]

Today's workout:

Warm up: Leg swings, squat stretch, Shoulder dislocations

Squat: 1x5x40kg, 1x5x50kg, 5x5x65kg

Bench Press: 1x5x50kg, 1x5x55kg, 5x5x60kg

BBRows: 1x5x50kg, 1x5x60kg, 5x5x70kg

It's been a couple of weeks now since I've managed to get to the gym, what with travelling home, then straight off for a course for a week. As such I've restarted with some reduced figures and will build back up again.
The Exercises themselves felt good with no real difficulties apart from a slight stiffness in my right hip afterwards.

[Sylvor]

Hey Mike,

Glad to hear about your weight loss.
Impressive deadlift up there
Keep up the tough fight with making it to the gym, I know for myself I'm bad once I start getting out of the groove to just drop it.

Keep up the great work
Cheers

[mikedesc]

Cheers Sylvor,
You're right it can be all too easy to drift away from the gym and get out of the habit of going, but it's all about focussing on the goals you have set.

I MUST lose weight - to do that I am committed to resistance training 3 times a week and cardio 3 times a week.

Sometimes though it is difficult to get going again after a short break - it feels nice to wake up in the morning occasionally without muscles aching!
Mike

[mikedesc]

Today's workout:

Warm Up - 10min treadmill, 1.4km +200m cooldown, leg swings etc..

Squat - 1x5x45kg, 1x5x55kg, 5x5x67.5kg,

OHP - 1x5x30kg, 5x5x42.5kg,

Deads - 1x5x70kg, 1x5x80kg, 2x5x90kg,

Cardio 10 min treadmill - 1.5km, +400m cooldown

Squats were beginning to feel a little tougher. My right hip started to ache on the 3rd set so I narrowed my stance a bit and that helped out a lot.
Pleased with getting the OHPs as it's been a while since I've been able to do more than 40kg. I'm looking forward to lifting heavier before I get back to sea.
Deads - well I'm still waiting to get more weight at home, so I just stuck with a couple of sets at 90kg, which got thew HR going well enough.

[Sylvor]

Hi Mike,

Ya, I have to keep my main goals first which is essentially to lose fat. Being the I have some moobs, and a bunch of places where I can still take hand fulls (and not pinch) the fat I have lots of fat to lose still.

I think when I'm writing on here I'm being a baby after a workout cause they are hard. Well I have to buck up and just accept that once you start moving lots of weight the workouts are tough. I mean I haven't even failed on the squat yet and I'm starting to think about taking the cardio out. That is just a bad mind set for me to have.

Nice getting over 40 kg on the OHP. I have a love hate relationship with that lift. It is so satisfying to complete, yet one of the hardest ones.

Keep it up, and thanks for looking in on me. Helps me stay motivated.

[mikedesc]

Today's Workout:

Warm up: Row L6 1250m - 4:56.8 (1:58.7/500m), Leg swings, squat stretches

Front Squats - 1x5x36.2kg, 5x5x40.8kg

OHP - 1x5x36.2kg, 5x5x40.8kg

Deads - 1x5x89kg, 3x5x98kg

Cardio - 10 min Cycle L6 - 5.3km

It's been a while since I've logged on and indeed since I've had a proper weights session. Not going to make excuses, but I'd been doing a lot of physical work in the garden in the short time I was at home and it all needed to get done. As such my gym time was sacrificed. Well i'm back at sea now. This time off Angola and there's a big swell running so the ship's rolling a fair bit.
Today was the first time the swell has been reasonable and I managed to get some weight training done which was most welcome. I still had to be carefull on occasions and wait for the ship to steady up before squatting or pressing, but on the whole the session was OK.
I started with front squats so I could ditch the weights if the ship rolled too much. I didn't fancy having the weight on my back if the ship rolled too much.

I know the weights aren't too impressive and I've been here before, but as it was the first time back for a while I went easy. Still enough to have a pleasant ache about me now though.
Weight wise, I'd put on a couple of pounds after getting home and then away to Aberdeen for a week on a course, but I managed to lose that before I left for the ship.

[Sylvor]

Hey Mike,

No worries on starting back light. Better than hurting yourself and it always helps to get your body back into the groove.

Hopefully all your other goals are progressing well .

As for me the weight loss has kind of plateaued a bit over the past two weeks. Sitting around 235-237. I think I'm going to use June to try and do a cutting phase. Right now I'm getting about 3000 calories a day, and I know people here would tell me that I'm most likely not eating enough right now, but I think I'm confident in that I know my body ( I put weight on so easily it isn't funny) and I'm going to drop about 500 calories and try and get myself into losing about 1 - 2lbs per week range for a bit. I know my lifting will suffer for now but my goal is to take off the fat.

I'll keep you updated.

[mikedesc]

Today's Workout:

Warm up: Row L6 - 1250m - 4:52.9 (1:57.1/500m), Leg swings, squat stretches etc.

Squat: 1x6x36.2kg, 5x6x40.8kg

Floor Press: 1x5x58kg, 5/5/5/3/3x67kg

BBRow: 1x5x58kg, 1x5x67kg, 5x5x76.2kg

Cardio: 10 min cycle L6 - 5.4km

Took advantage of the swell being fairly low today and did back squats. All went well and comfortable.
Floor presses went well till the 4th set and a bit of ship roll had the weights waivering over my head. I just didn't have enough to control the movement and had to bail out at 3 reps. Fifth set I just didn't have enough full stop. I'll get them next time.

The Rows I was pleased with - it's been a while since I've done them and last time I was up to 80kg, so to get all 5 sets at 76.2kg was a good start. I should crack 80kg this trip all being well. Next Target is 90kg.

[mikedesc]

I forgot to add that I'd done some more pull ups and by the time I'd remembered I couldn't edit my post.

Anyway - Pull ups (band assisted) 6/4/4

Very pleased with these!

[mikedesc]

Today's workout:

Warm up: Row L6 1250m - 4:54.5 (1:57.8/500m), Leg swings, squat stretches etc

Squats - 1x6x36.2kg, 6x6x40.8kg

OHP - 1x6x36.2kg, 6x6x40.8kg

Deads - 1x5x89kg, 1x5x98kg, 3x5x107kg

Pull ups - 5/5/5 (Band Assisted)

cardio - 10 min Cycle L6 - 5.3km

Nice steady workout today a there was very little ship roll.
OHPs as usual were demanding but everything else went well.
I'm enjoying doing the pull ups again. They may be band assisted, but I'm definitely feeling them. And slowly increasing in numbers again. I'll try some without the bands by the end of the trip.
I did intend to do 20 mins on the bike after the weights, but my calves were beginning to cramp up on me and I didn't like the feel of that so stopped at 10mins.

[mikedesc]

Today's Workout:

Warm Up: Row L6 - 1250m - 4:51.1 (1:56.4/500m), leg swings, squat stretches etc

Squats: 1x5x36.2kg, 8x5x40.8kg

Floor Press: 1x5x58kg, 5/2/2/-/-x67kg

BBrow: 1x5x58kg, 1x5x67kg, 5x5x78.4kg

Pull ups: 6/2/2 (band assisted)

Cardio: 10 min Cycle L6 - 5.4km

Well that was disappointing.
Squats Ok, but Floor Press a disaster area as were the pull ups. I did some cardio yesterday in the form of a little circuit that included TGUs L&R with 9kg weight.
By the time I came to workout today, my triceps and shoulders were still fried from yesterday's session - lesson learned!

On the good side the BBRows felt good even if a little heavy. I'm looking forward now to going past the 80kg mark and heading to my new target of 90kg.

More good news is that today I finally ordered my power cage and olympic weight set and they should be delivered before I get back home. really looking forward to setting that up in my gym and playing with the new gear.

[mikedesc]

Today's workout:

Warm up: Row L6 1250m - 4:49.6 (1:55.8/500m), Leg swings, squat stretches etc

Squats: 1x56x36.2kg, 7x6x40.8kg

OHP: 1x5x36.2kg, 8x5x40.8kg

Deads: 1x3x89kg, 1x3x98kg, 1x3x107kg, 3x5x111.6kg

Pull ups: 6/6/4 (band assisted)

Cardio: 10min cycle L6 - 5.5km

Nice workout, no problems - much better having had a days rest beforehand - no embarrassing let downs.
Pull ups progressing nicely.

[mikedesc]

Today's workout

Warm up: Row L6 1250m - 4: 45.1 (1:54.0/500m), Leg Swings, squat stretches

Squats: 1x9x36.5kg, 5x9x40.8kg

Floor Press: 1x5x58kg, 5/5/5/5/3x67kg

BBRow: 1x5x58kg, 1x5x67kg, 5x5x80.8kg

Pull ups: 6/6/5 (band assisted)

Prone Bridges: 3x30s

Cardio - 10min Cycle L6 - 5.5km

Nice workout today, much better than my last attempt at this session.
Got distracted on the 4th rep of the last set on the Floor presses and lost concentration. As a result I didn't make the 5x5 and will do a deload next time round.
BBRows were very nice. Managed to equal my previous PR and will now look forward to a new PR every workoput hopefully - aiming to get to 90kg next..
Also reintoduced the prone bridges. I've been neglecting the abs a bit and feel I need some work there. Will aim to increase time of the first rep to 40 secs next time.