Mikedesc's training Log

[mikedesc]

Yesterday's workout:

Warm up: Row L6 1250m - 4:48.2(1:55.1/500m), Leg swings, squat stretches

Squats - 1x7x36.2, 4x7x40.8kg

Floor Press - 1x5x58kg, 5x5x62.6kg

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

Prone Bridges - 3x30s

20 min Cycle L6 - 10.9km

[mikedesc]

Today's Workout:

Warm Up: Row 1250m L6 - 04:47.8, Leg swings, Squat stretches

Squats - 1x6x36.2kg, 5x6x40.8kg

OHP - 1x7x36.2kg, 4x7x40.8kg

Deads - 1x5x89kg, 1x5x98kg, 3x5x107kg

Press ups - 16/12/10

Prone Bridges - 3x30s

Cycle 24mins L6 - 13.0km

Great training session today. Everything felt good and I was pleased with my press ups improvement and I've extended the cycling by 4 mins to build up the time for extra cardio and fat loss.
Only downside is that there is now nowhere to do pull ups so I'll have to look around onboard to find somewhere to do them.

[mikedesc]

Today's workout:

Warm up: Row L6 1250m - 4:49.6, Leg swings, squat stretches

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

Back Squats: 1x5x36.2kg, 5x5x40.8kg

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

Deads: 1x5x89kg, 1x5x98kg, 3x5x107kg

Pull ups: 3/3/2

Cycle 24mins L6 - 13.1km

First weights session for a little while because of a few factors - dodgy lower back, missing my gym slot onboard due to work load and the ship rolling too much to do weights safely.
It was good to get back in the gym and I felt I needed to get a bit more work in than previously and so I added Front squats to the programme.
All done in about 1:35 and I feel envigorated after a (for me) good workout.

[rere]

hey mike, longtime, hope your ok and still working out?


Rere

[mikedesc]

Hi Rere, cheers for checking up on me.
I've been going through a difficult time recently. We all got trapped on the ship for an extra 2 weeks, light on fuel and the ship was rolling all over the place making working out dangerous.I swithced to cardio doing sessions walking around the deck, up and down 2 sets of stairs which was quite good. However, I managed to bugger my right knee doing it. I eventually got home and have been on holiday briefly and while we've been on hols we've had some decorating done - a whole load of boxes have been put in my gym and I can't get to it.
I will be back as soon as the decorating is completed and I can get back in the gym and my knee is a bit better.

Sounds like a whole load of excuses when written down doesn't it?
I'm still going to be working out especially as I've got my power cage and my two eldest are keen to get back inthe gym too.

Hopefully it won't be too long now.

Mike

[mikedesc]

After a short break I completed my first training session for a few weeks:

Warm up: Leg swings, squat stretches, shoulder dislocations,

squats: 1x5x40kg, 1x5x50kg, 5x5x60kg,

bench press: 1x5x40kg, 1x5x50kg, 5x5x60kg,

bbrows: 1x5x50kg, 1x5x60kg, 5x5x70kg,

push ups: 15/12/10,

hanging knee raises: 10/8/8.

Thoroughly enjoyed getting back to the gym
My goal for the next 12 weeks is to lose 21lbs. I will be keeping my calories down to about 2200 and will also be doing cardio workouts in between weight training sessions, but won't be logging them here.

[rere]

Welcome back mike

[mikedesc]

Cheers Rere, It's good to be back again, but ......Ow, Ow, Ow, Ow, Ow!
Bugger I've suffered with DOMS. Been away too long that's for sure!

Anyway I needed a good stretch, rolling and warm up today.

Warm Up: Leg Swings, Squat stretches, Shoulder dislocations and foam rolling.

Squats: 1x5x40kg, 1x5x50kg, 5x5x62.5kg
OH Press: 1x5x30kg, 5x5x40kg
Deads: 1x5x70kg, 1x5x80kg, 3x5x90kg.
Pull ups: 4/3/3
Prone bridges: 3x30s

Took a little moving to get going properly, but once I got going it felt good.

[mikedesc]

Today's workout;

Warm up: Leg swings, squat stretches, shoulder dislocations,

squats: 1x5x40kg, 1x5x55kg, 5x5x65kg,

bench press: 1x5x40kg, 1x5x55kg, 5x5x65kg,

bbrows: 1x5x50kg, 1x5x65kg, 5x5x75kg,

push ups: 16/14/11,

hanging knee raises: 12/10/8.

Nice steady workout with no problems

[mikedesc]

Hi guys,

Unfortunately training has been put on hold again. I've managed to put my back out - most embarassing! I can squat and deadlift with no adverse effects, But I managed to put my back out by polishing my computer desk
It's an old injury that I've not really had trouble with for a few years now, but at the moment I'm on anti inflammatories and pain killers and suffering. It'll probably take a couple of days to get up and moving properly then I'll be back to sea.

I'm taking some solace in the fact my two eldest boys are training in my gym and I can advise them when they're training.

[rere]

Sorry to hear about the incident with your back. You'll heal and be back. Good luck Mikedesc.

[mikedesc]

Today's workout:

Warm up: leg swings, squat stretches, shoulder dislocations

Squats: 2x5x40kg, 1x5x50kg, 5x5x60kg

Bench Press: 1x10x35kg, 1x10x50kg, 5x5x60kg

Deadlifts: 1x5x60kg, 1x5x70kg, 1x5x80kg.


Nice steady workout today. Finally get back to the gym seriously for a weights session. I was physically Ok to go to the gym last week when I was at work, but the ship is back in the North Sea and the North sea isn't too pleasant this time of year - doing weights would be dangerous so I stuck to cardio.
I was working out with my two eldest boys today which was great.
No signs of any problems with my back so I was pleased with that too.

[mikedesc]

workout 23/10/09

Warm up: leg swings, squat stretches, shoulder dislocations

Squats: 1x5x40kg, 1x5x55kg, 5x5x65kg

OHP: 1x5x30kg, 1x5x35kg, 5x5x42.5kg

BBRows: 1x5x50kg, 1x5x60kg, 5x5x70kg

Pull ups: 3/3/2

Prone Bridges: 3x30s

[rere]

Hi Mikedesc hope your well mate.

[mikedesc]

Back in the gym today at last.

Warm up: leg swings, squat stretches, shoulder dislocations

Squats: 1x5x50kg, 1x5x60kg, 5x5x70kg

Bench Press: 1x5x50kg, 1x5x60kg, 5x5x72.5kg

Deads: 1x5x70kg, 1x5x80kg, 3x5x90kg

Rere thanks for checking in on me.
Shoulder problems and going on holiday has meant I've not been gymming recently and also managed to put on 6lbs of unwanted fat. Since passing my medical in Sept, I have lost a lot of motivation so to combat thatI'm going to break my goals to smaller targets - lose 10lbs by 10th Dec, excercise 5 times / week minimum.