Evilpie's get off your lazy arse and get back to the gym diaries

[EvilPie]

31st Jan 2011 25kg x 8, 25kg x 9, 25kg x 8, 25kg x 7

7th Feb 2011 25kg x 11, 27.5kg x 7, 27.5kg x 6, 27.5kg x 6

21st Feb 2011 27.5kg x 10, 30kg x 8, 30kg x 9, 30kg x 9

28th Feb 2011 30kg x 10, 32.5kg x 8, 32.5kg x 7, 32.5kg x 8

7th Mar 2011 32.5kg x 10, 35kg x 8, 35kg x 8, 35kg x 8

14th Mar 2011 35kg x 10, 37.5kg x 8, 37.5kg x 7, 37.5kg x 8

[EvilPie]

Starting to get a bit heavy now. Not sure how much longer the consistent improvements can go on for.

40kg should be possible next week but after that I really don't know.

I used the 50kg dumbells last week for shoulder shrugs and they were ridic heavy.

Even picking them up is tough. Will be fun trying to press them

[sovietsong]

any guidance on the schedule i posted Matt?

[GreekStein]

knew it wouldnt be long matt. sigh. lol

good stuff.

[EvilPie]

This is my new routine following my first 6 weeks which has been purly cardio. Any feedback would be greatly appreciated. Please don't suggest sticking to cardio only as this is not an option. Some of the stuff I'm doing I don't know the official name for so done my best to guess!

Monday

Back

Treadmill (10mins – interval)

Seated Rower (weighted row)
Lat Pull Down
Bisect Curl (Cable Jungle)


Rower (10mins)
Bike (10mins)

Swim

What's a bisect curl? Do you mean bicep curl? If you do get rid of it for now.

Personally I'd do the lat pull downs first. It's a great stretching excercise and warms everything up nicely.

Try to mix wide grip and narrow grip excercises.

Pull ups are the best back excercise there is.

At some point you'll want to be dead lifting. Best not to do that now but if you can do some back extensions it'll help prepare you.

Wednesday

Chest

Treadmill (10mins – interval)

Chest Press
Peck Deck
Rope Pull downs (Cable Jungle)

Bike (20mins)

Swim

Rope pull down isn't a chest excercise. Can't quite figure out what you mean here but sounds like a back or tricep excercise.

Perhaps throw in some flyes or another pressing type excercise instead.

Saturday

Shoulders

Treadmill (10mins – interval)

Shoulder Press
Lat Raises
Upright row (Cable Jungle)

Bike (20mins)

Swim

Shoulders looks ok.

Overall I'd just say start slowly and don't try to lift too much. It takes months to get strong and by rushing you'll injure yourself.

Perhaps you could buy a few weight training magazines. There's some great articles in those.

I used to read Flex. There were great excercise tips and also diet advice.

Just because there's a picture of a huge hulking bloke on the front don't think that the content doesn't apply to a beginner.

Avoid mags like men's health. They're gay.

Good luck mate and nice going so far!!

[sovietsong]

cheers Matt, much appreciated.  I went to the gym today but stuck to cardio as i overdid it on sunday and i ached for days.

I just fumbled that routine together tbh, a guy I work with seemed to know what he was on about so took some advice from him.  Not really sure what to do with all the weights stuff, I guess my main goal is to lose fat but I would like to do some weights as well, thanks for taking the time to respond.  I think a magazine is defo a good idea - is mens health shit?

What's a bisect curl? Do you mean bicep curl? If you do get rid of it for now.

posted from my iphone - lol.

[GreekStein]

Meh disagree re the mags. Think they are often a good source of info. Good for u to read them.

[GreekStein]

Also, are u sure you overdid it on weights the other day? The first few times you do weights, your muscles will ache/hurt like crazy because they aren't used to it.

[sovietsong]

Also, are u sure you overdid it on weights the other day? The first few times you do weights, your muscles will ache/hurt like crazy because they aren't used to it.

I think it's a bit of both mate. I'm still feeling sore now, which can't be right after a Sunday session. I went for the max weight I could handle and did sets to failure. Also mixed different muscle groups which meant I ached all over rather than in just one spot!!

[GreekStein]

Soar lols

[EvilPie]

Time for an update to make sure I stay on page 1.

Monday's chest session was an absolute nightmare!!

I went out on Saturday and drank way too much and was still feeling it after work on Monday. Having 8 pints before I actually went out for the night wasn't a great plan. 12 pints before hitting town at midnight wasn't either. Can't remember much after that but I didn't get in 'til 5 so I must've enjoyed it

I started at 37.5kg for the dumbell press and really struggled. Somehow managed to get 4 sets out without having to drop down but everything was aching like you wouldn't believe.

Anyway with a supreme last effort I managed to bink 10 reps for my final set meaning that I should step up for my next set which will be next Monday. So 40s it will be

Everything training wise is going superbly with the slight hangover exception. All weights are generally increasing and I keep feeling stronger and I think looking a bit bigger in the right places.

I can honestly say that I'm now fully in to the training routine. I can also say that without my prop with Cos I wouldn't have got past week 2. It's now been 11 weeks without a break and I'm feeling really happy to be back on it.

The girlfriend is going on a diet soon so I may do a bit of cutting up myself soon. If I do I'll catalogue a few meal days.

At the moment I'm not doing anything at all with this so it'd be interesting to see how an improved diet helped with everything including general well being.

I've promised Hopkin that we'll go for a curry tomorrow though so that definitely won't start just yet.

[EvilPie]

31st Jan 2011 25kg x 8, 25kg x 9, 25kg x 8, 25kg x 7

7th Feb 2011 25kg x 11, 27.5kg x 7, 27.5kg x 6, 27.5kg x 6

21st Feb 2011 27.5kg x 10, 30kg x 8, 30kg x 9, 30kg x 9

28th Feb 2011 30kg x 10, 32.5kg x 8, 32.5kg x 7, 32.5kg x 8

7th Mar 2011 32.5kg x 10, 35kg x 8, 35kg x 8, 35kg x 8

14th Mar 2011 35kg x 10, 37.5kg x 8, 37.5kg x 7, 37.5kg x 8

21st Mar 2011 37.5kg x 8, 37.5kg x 8, 37.5kg x 8, 37.5kg x 10

[EvilPie]

Also, are u sure you overdid it on weights the other day? The first few times you do weights, your muscles will ache/hurt like crazy because they aren't used to it.

I think it's a bit of both mate. I'm still feeling sore now, which can't be right after a Sunday session. I went for the max weight I could handle and did sets to failure. Also mixed different muscle groups which meant I ached all over rather than in just one spot!!

Sure can't.

[sovietsong]

Also, are u sure you overdid it on weights the other day? The first few times you do weights, your muscles will ache/hurt like crazy because they aren't used to it.

I think it's a bit of both mate. I'm still feeling sore now, which can't be right after a Sunday session. I went for the max weight I could handle and did sets to failure. Also mixed different muscle groups which meant I ached all over rather than in just one spot!!

Sure can't.

oh!

[pleno1]

Hey Matt