https://www.bbc.co.uk/sport/tennis/60477559

Incredible scenes.

So here's a question.

About 9 or 10 months ago I started doing chin ups.

Actually, that's not quite true. I attempted to do 1 chin up but couldn't manage it, I had to stand on a step and assist myself a with my legs. That continued for quite a while but I have slowly worked my way up to 10 proper chin ups, 6 more after a one minute rest and three more after another minute.

I've always done each set to the point of exhaustion and for the first 6 months or so I improved slowly but for the last few months It's been 10, 6 & 3 for my best effort.

I'm happy enough with that, I'm only doing it to try to maintain a bit of upper-body strength as I get older but I am curious about reaching this plateau. Is that how things usually work and what would I need to do to improve if I decided I wanted to?

I do 3 sessions a week btw.

Having someone 'spot' you once you have reached failure holdnig your legs so you can squeeze out 1 or 2 more assisted reps would usually help you gradually get stronger

ive dropped 18 kg's in last 15 months and currently at 123kg and doing dry January again this year so will post weekly weight targets in here.   Aim is to drop another 18kg in 2022 and be 105kg by start of 2023.  My advanced weigh in at the gym also includes body fat %, body fat mass in total and muscle mass so i will post them as well as im not just looking to lose weight but fat mainly.   16kg of the 18kg i have lost has been fat whilst pretty much maintaining lean muscle mass levels.

Jan 1 - 123kg (19 stone 5lbs)  body fat % 32.5% fat mass 39.8kg muscle mass 78.7 kg bmi 36.6
Jan 13 - 124.4kg body fat% 32.0% fat mass 39.8kg muscle mass 80.5kg bmi 37.1

Weigh in today wasn't first thing in morning as usual.   Had breakfast and water prior to weigh in so was expecting overall weight to be higher.  fat mass hasn't changed.   Will be back to normal first thing monday am weigh in next week.

Jan 26 122.4kg body fat % 32.6% fat mass 39.9kg muscle mass 78.5kg bmi 36.5

Weird set of stats.  Wll take the 2kg loss but hate its all muscle.   Not sure why as i am as strong as ever.

2 feb 124.8kg body fat % 32.4% fat mass 40.4kg muscle mass 80.3kg bmi 37,3

Weird month gained nearly 2kg but most of it is muscle mass and body fat % is identical to the start of the month.   

 

9 feb 123.0kg body fat % 32.8% fat mass 40.3kg muscle mass 78.7kg bmi 36.7

ive dropped 18 kg's in last 15 months and currently at 123kg and doing dry January again this year so will post weekly weight targets in here.   Aim is to drop another 18kg in 2022 and be 105kg by start of 2023.  My advanced weigh in at the gym also includes body fat %, body fat mass in total and muscle mass so i will post them as well as im not just looking to lose weight but fat mainly.   16kg of the 18kg i have lost has been fat whilst pretty much maintaining lean muscle mass levels.

Jan 1 - 123kg (19 stone 5lbs)  body fat % 32.5% fat mass 39.8kg muscle mass 78.7 kg bmi 36.6
Jan 13 - 124.4kg body fat% 32.0% fat mass 39.8kg muscle mass 80.5kg bmi 37.1

Weigh in today wasn't first thing in morning as usual.   Had breakfast and water prior to weigh in so was expecting overall weight to be higher.  fat mass hasn't changed.   Will be back to normal first thing monday am weigh in next week.

Jan 26 122.4kg body fat % 32.6% fat mass 39.9kg muscle mass 78.5kg bmi 36.5

Weird set of stats.  Wll take the 2kg loss but hate its all muscle.   Not sure why as i am as strong as ever.

2 feb 124.8kg body fat % 32.4% fat mass 40.4kg muscle mass 80.3kg bmi 37,3

Weird month gained nearly 2kg but most of it is muscle mass and body fat % is identical to the start of the month.   

Also next week going to move up to the 30kg dumbbells for standing bicep curls and hammer curls having worked through the 26/28kg's over the last 2 months.  Felt super strong today doing 3x8 sets with the 28kg's going to start ton the 30kg and work up from probably 4 reps initially to 8 reps in a a couplle of months.

Did 3 sets of 4 with 44kg duumbells today unspotted which felt great.    Going to get the 50kg out next week and try and do one rep!

On strength news i ez bar curled 60kg (including the bar) for 5 reps for the first time this century today!   Bicep power is nearly at 1998-9 peaks at 47 years old!  Felt good today doing that.      Had a few watching pretending they werent in the gym as you do!!!!!

How's your form on these? Much 'cheating' required or can you get a couple reasonably strict?

I've only recently got back in to curls but don't seem to be progressing much. I'm at 3 x 12 with 20kg although they are very strict done purely for aesthetics not power.

Don't recall curling 60kg ever in all honesty. Even with a bit of body movement that's impressive. We should probably add arms in to our session when we get round to it as they seem to be one of your main strengths.

Definitely do arms during a meet.  Reasonably strict form wise.

On strength news i ez bar curled 60kg (including the bar) for 5 reps for the first time this century today!   Bicep power is nearly at 1998-9 peaks at 47 years old!  Felt good today doing that.      Had a few watching pretending they werent in the gym as you do!!!!!

This should be on the strong thread..... These guys don't care about your bulging biceps, get back where you belong.

Sorry my bad!

On strength news i ez bar curled 60kg (including the bar) for 5 reps for the first time this century today!   Bicep power is nearly at 1998-9 peaks at 47 years old!  Felt good today doing that.      Had a few watching pretending they werent in the gym as you do!!!!!

ive dropped 18 kg's in last 15 months and currently at 123kg and doing dry January again this year so will post weekly weight targets in here.   Aim is to drop another 18kg in 2022 and be 105kg by start of 2023.  My advanced weigh in at the gym also includes body fat %, body fat mass in total and muscle mass so i will post them as well as im not just looking to lose weight but fat mainly.   16kg of the 18kg i have lost has been fat whilst pretty much maintaining lean muscle mass levels.

Jan 1 - 123kg (19 stone 5lbs)  body fat % 32.5% fat mass 39.8kg muscle mass 78.7 kg bmi 36.6
Jan 13 - 124.4kg body fat% 32.0% fat mass 39.8kg muscle mass 80.5kg bmi 37.1

Weigh in today wasn't first thing in morning as usual.   Had breakfast and water prior to weigh in so was expecting overall weight to be higher.  fat mass hasn't changed.   Will be back to normal first thing monday am weigh in next week.

Jan 26 122.4kg body fat % 32.6% fat mass 39.9kg muscle mass 78.5kg bmi 36.5

Weird set of stats.  Wll take the 2kg loss but hate its all muscle.   Not sure why as i am as strong as ever.

Jan 1st  -  16st 0lb
Jan 10th -  16st 2lb
Jan 17th - 16st 3lb

Have you actually been dieting or just weighing yourself whilst not really changing anything?

Genuine question by the way, not mocking.....

If you've been putting some effort in but seeing your weight increase it could be very discouraging. If you're in a calorie deficit you WILL lose weight but if the scales don't show it in the first few weeks you could easily quit thinking it isn't working.

The way around this is to weigh yourself daily, not weekly. Weigh in every morning at the same time then take the median from the last 7 days as your actual weight.

You could change from a 4000 calorie 100% fat based diet to a 2000 calorie protein/carb diet and actually gain weight in the short term just through water and the actual mass of the food. Every 1g of carbs you consume absorbs 3g of water like a sponge so you gain weight even though you're in a calorie deficit. You'll be losing fat from your body but gaining a bit of water. After a short while the fat overtakes the water and you'd see a consistent loss.

Not saying this is what's happening, it's just an example of how the scales can mislead.

What a fantastic excuse Matt has given all failed dieters already struggling

Was forced to do a barbell chest press session flat and incline for the first time in months as the January newbies had overcrowded the gym benches for dumbbells.  I have been using dumbbells only for the last few months.   Managed to bang out 8 reps at 80kg easily 3 x 90kg and a 1 rep max of 1 x 100kg which really surprised me even though the dumbbells have been going well i wasn't expecting to be that strong without a spotter.

Solid work mate and the dumbbells will definitely have contributed.

I've recently put DB inclines and seated DB shoulder press back in to my routine and I've seen an increase in bench since.

You tempted to give bench a shot now that you've had this pleasant result or back to DB when they're available?

I am going to stick with DB's until i have the 50s out hopefully in the summer.  Then i will do another bench trial.

ive dropped 18 kg's in last 15 months and currently at 123kg and doing dry January again this year so will post weekly weight targets in here.   Aim is to drop another 18kg in 2022 and be 105kg by start of 2023.  My advanced weigh in at the gym also includes body fat %, body fat mass in total and muscle mass so i will post them as well as im not just looking to lose weight but fat mainly.   16kg of the 18kg i have lost has been fat whilst pretty much maintaining lean muscle mass levels.

Jan 1 - 123kg (19 stone 5lbs)  body fat % 32.5% fat mass 39.8kg muscle mass 78.7 kg bmi 36.6
Jan 13 - 124.4kg body fat% 32.0% fat mass 39.8kg muscle mass 80.5kg bmi 37.1

Weigh in today wasn't first thing in morning as usual.   Had breakfast and water prior to weigh in so was expecting overall weight to be higher.  fat mass hasn't changed.   Will be back to normal first thing monday am weigh in next week.

Was forced to do a barbell chest press session flat and incline for the first time in months as the January newbies had overcrowded the gym benches for dumbbells.  I have been using dumbbells only for the last few months.   Managed to bang out 8 reps at 80kg easily 3 x 90kg and a 1 rep max of 1 x 100kg which really surprised me even though the dumbbells have been going well i wasn't expecting to be that strong without a spotter.

you not even 98% to win!  You must have had worse than that over the years!  40/1 shots win every day!