Mikedesc's training Log

[rere]

Good session Mikedesc, I always admired your Rows I got stuck at 70kg, slowly trying to get back up......again.

[mikedesc]

Today's workout:

Warm up: Row L6 1250m - 5:00.0, leg swings, squat stretches

Squats: 1x6x36.2kg, 8x6x40.8kg

OHP: 1x6x36.2kg, 7x6x40.8kg

Deads: 1x3x98kg, 1x3x107kg, 1x3x111.6kg, 3x5x116.2kg

Cycle 5mins L6 2.5km

Felt tired before starting today, but got through the main exercises ok. I then just didn't have anything left for the pull ups and cycling. I just couldn't do more thn 5 mins. My legs felt like jelly after the squats and deads. I guess it didn't help that today was day 5 straight of exercising. I think I'm going ot take a day off and rest a bit.

@Rere - cheers for popping in. I love the Rows and feel it's the one exercise I've really got to grips with. I'm gunning for the next target now.

Good news is I've just taken delivery of my very own power rack and olympic barbell kit.
Bad news is I'm still at sea and won't get to play with it till next Thursday at the earliest

I'll take some photos and post them when I've got everything set up.

Any one near Norfolk want to buy a Weider 3000 multigym? it's gotta go to make room for my power rack!

[mikedesc]

Today's workout:

Warm up: Row 1250m L6 - 4:48.8 (1:55.5/500m), leg swings, squat stretches

Squats: - 1x7x36.2kg, 7x7x40.8kg

Floor Press: - 1x5x58kg, 5/5/----x62.6kg - stopped for safety - ship rolling too much

BBRow: - 1x5x58kg, 1x5x67kg, 1x5x76.2kg, 5x5x82.2kg

Pull ups: 3/2/2 - Jump up, negatives down unassisted

Prone Bridges - 3x30sec

Cycle 10 min L6 - 5.5km

Had to balance between the ship rolling today so squats took longer than I wanted and the Floor Press was getting to be dangerous so I just stopped.
Two good points from the workout today though -
1)The Pull ups - No band assists. Not exactly chest to bar but certainly chin over bar. I'll try without bands as far as possible now.
2)And the Rows - passed through my previous target of 80kg and they were ok but tough as you'd expect. It'll be interesting to see how far I can go before I need to deload

[Sylvor]

Nice work while out at sea Mike. It would be very easy to skip work outs in non optimal conditions. How goes the battle of the bulge? I had a bad couple weeks I thought, but it didn't affect me too much which was good. Hopefully I can get back in order with my two months left here at school.

Regards,

Mike

[rere]

Nice work on the Rows Mike. You seem to be doing well with them. I see your Pull-ups are improving, way to go mate! Congrats. Those bands will be a thing of the past.

[mikedesc]

Hi guys,
Thanks for dropping in.
Sylvor - battle of the bulge not going well.
I lose 2 lb a week regularly - unfortunately it's the same 2lbs. I'm stuck in a rut and need to break break out of it. This time of year there are lots of invites to BBQs and social evenings that I'm struggling with. Training has been lacking lately as I've been trying to rebuild our swimming pool in the garden. My gym is full of garden chairs and now has a multigym that I don't use and am trying to sell. I do have a brand new power cage - Bodymax 375, and a 145kg Olympic weights set, but little room to use them in. Soon to be sorted.
Rere - the pull ups are going well. with the new power cage I can do one regularly hoping - to grease the groove. They're still tough tho.
I should get back on track this week and back into training and I plan to hit the rows again.

[rere]

How big is that powercage mikedesc, do you have a link to where yiu bought it from? I am thinking of doing some tidying up, see if i can get a rack in my house, not sure if i'll have the room, of course i'll have to explain the benefits of getting one to the missus!

Come back to training soon Mikedesc.

[mikedesc]

Hi Rere,
The power cage I got is this one from Bodymax http://www.powerhouse-fitness.co.uk/bodymax-cf375-power-rack.php

And they're doing a summer price deal so I got the power cage plus the 145kg olympic weight set for £375, which I thought was a reasonable deal as I've been watching power cages and olympic weights on Ebay for the last 6 months.
One problem I had was that I received 2 left feet and no right foot. It took Powerhouse Fitness 2 weeks to get me a right foot so I could build up the cage.
The sizing is 1300L x 1160W x 2100H, NW 46Kg, Max Weight Capacity 180Kg/400lbs.
As a 5ft 7" short arse, the pull up handles are high enough for me to be at full stretch on flat feet and it's stable when it's got my 109kg hanging off it trying to do pull ups!
Mike

[rere]

Bookmarked! Thanks mate, ceiling height is 6" 4 inches might have trouble getting it into the house, i might need to build a shed, I'll suffer in the winter though, i'll see what happens hopefully can move into a bigger house. Cheers mikedesc.

[mikedesc]

Today's Workout:

Warm up: Leg swings, squat stretches, shoulder dislocations

Squats: 1x5x40kg, 1x5x50kg, 5x5x60kg

Bench Press: 1x5x40kg, 1x5x50kg, 5x5x60kg

BBRows: 1x5x60kg, 1x5x70kg, 5x5x75kg

Press ups: 12/10/10


Nice steady first workout for a few weeks. Playing with my new weights and power cage for the first time and it felt really good.

[rere]

Just bought the same cage mate, am going halves with my old gym trainer. He seriously needs an upgrade, plus nice to finally squat inside a power rack with safety being on the list. Thanks again Mikedesc, i hope it brings us years of lifting and sweating and blood from time to time along with tears. When i eventually move house, i'll make sure i have a room to train in. Maybe get a partner too

[mikedesc]

Today's workout:

Warm Up: Leg swings, squat stretches, shoulder dislocations

Squats: 1x5x40kg, 1x5x55kg, 5x5x65kg

OHP: 1x5x30kg, 1x5x40kg, 5x5x42.5kg

Deads: 1x3x90kg, 1x3x100kg, 1x3x110kg, 1x5x120kg

Pullups: 3/3/2 unassisted neutral grip

Prone Bridges: 3x30sec

Good workout today. I'm now getting back up to levels that are going to challenge me again and it feels good.
Unfortunately I've only got till Sunday and them I'm back to the ship again and limited weight capability.


Rere, sharing the cage in the gym sound a good plan to get the workout you want and keep the missus happy not having the cage at home. I'm glad you managed to get something sorted. Personally I have so much more confidence when exercising in the power cage than without. I have that security of the safety bars and I think it encourages you to push that bit further. Also I won't drop the weights and take the side out of my summer house as I did on a previous occasion when squatting and fell over backwards!

[rere]

The cage is a godsend Mikedesc i wanna thank you again for reminding me to get one. Even when your going all out you can give yourself that extra push and it's worth all the effort, knowing the safety bars are there if something happens.

Also I won't drop the weights and take the side out of my summer house as I did on a previous occasion when squatting and fell over backwards!

Peace.

[mikedesc]

Hi Rere, you're right it is good to have that security and I'm glad I could help.

That said, I'm a bit disappointed now as I only got to play once with my new kit and I'm now back on the ship.
I also went a bit too gung ho as ego overtook me and I tried to do too much first time back and the deadlifts killed my back. I think I was going too heavy too soon after a break. My grip wasn't what it should have been and I think I rounded my back a little - twang! It's still a little sore now but much better than it was. I'm OK as long as I'm up and moving around, but after a night in bed it takes me ages to warm up and move around freely.
I'm also going on hols shortly after getting home so even more delays to getting in a good routine at home. I need more consistency and I'm counting on my workouts at home to help me improve my lifts.

Anyway, as I'm back on the ship I've got to deal with what I have. So here's today's workout:

Warm up: RowL6 - 1250m - 4:51.0, leg swings, squat stretches

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

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

Deads - 1x5x89kg, 3x5x98kg

Push ups - 14/10/10

Prone Bridges - 3x30s

Cycle L6 - 20 mins - 10.8km

[rere]

The consistencey will come with time. I wish you well. The Deadlifts have done that to me on a few occassions too.