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Post by macdiver on Mar 6, 2020 11:37:18 GMT
Good news, glad it wasn't Covid-19.
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Post by shamie on Mar 6, 2020 14:29:16 GMT
Good news about not having the corona virus.
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Post by Graham on Mar 6, 2020 19:45:41 GMT
2020 Session 24:
A Press 48.5kg/106.7lbs x 5, 5, 5
Press 30.5kg x 12, 12
B Deadlift 142.5kg/313.5lbs x 5
Deadlift 80kg x 12, 11
D1 Chin-up x 10, 9, 7
D2 Suitcase Carry 6 circuits 20kg x 2
Not too bad a session. Couldn't find the plates I needed for the supplemental Deadlift sets so simply upped the weight. It was comfortable. I'm going to take care with the working sets of the Deadlift. On rep 5 of the working set I relaxed a little lowering the weight. I felt my core relax. I don't want to be doing that with a maximum lift so I might take my Deadlift up to 140kg in the future for reps and then just add singles for the top sets.
I've only been in the gym four times in the last fortnight. I've also very much relaxed my diet in the same period. I've allowed myself, for example, some snacks during the day, a beer with dinner, a desert or bar of chocolate after dinner and some slightly different meal choices. Hasn't been too much of an issue on the Scale. On Wednesday my scale weight was 183.6lbs at 23.8%bf. The bf reading is somewhat unreliable but that's the lowest reading for quite some time. My weight has been static for the last 10 days.
Scale weight this morning 183.6lbs @ 24.4%bf.
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Post by macdiver on Mar 7, 2020 22:30:29 GMT
If you have a table measure I find the Navy method of measuring bodyfat to be pretty realistic for me. Calipers put me too low and scales put me too high. There are several online calculators hi you know your height, weight, neck measurement and stomach at largest point.
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Post by M@ on Mar 7, 2020 22:49:40 GMT
If you have a table measure I find the Navy method of measuring bodyfat to be pretty realistic for me. Calipers put me too low and scales put me too high. There are several online calculators hi you know your height, weight, neck measurement and stomach at largest point. If you do use the Navy method, don't go with the first hit on Google (fitnessDOTbizcalcs...). My malware protection software freaks out about that site. This one seems OK.
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Post by Graham on Mar 8, 2020 12:46:11 GMT
If you have a table measure I find the Navy method of measuring bodyfat to be pretty realistic for me. Calipers put me too low and scales put me too high. There are several online calculators hi you know your height, weight, neck measurement and stomach at largest point. If you do use the Navy method, don't go with the first hit on Google (fitnessDOTbizcalcs...). My malware protection software freaks out about that site. This one seems OK. Thanks. I know it's been suggested before but I don't have a tape and never remember to buy one. I was at my partner's house this morning. I knew she has a tape so tried it out. The site calculator.net put me at Body Fat (U.S Navy method) 19.8% (BMI method) 24.0%. I've got two and a half weeks before a holiday/vacation. Will be tightening up the diet and hitting the gym hard for the next fortnight. I'm a bit bored of my routine and I'm planning on trying out 5/3/1 but don't want to start before a break. Instead I'm going to put something together as I go, maybe super-setting some exercises and mixing things up a bit with some variations.
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Post by Graham on Mar 9, 2020 20:32:13 GMT
Will be tightening up the diet and hitting the gym hard for the next fortnight. So, I hit the gym hard. It hit me back harder! While Pressing I pulled something, probably my Trapezius. It's incredibly tight. Will take some anti-inflammatory painkillers and see how it is in the morning. As a positive, I worked on the Squat today putting 5kg/11lbs more on the bar than ever before for a single rep. 2020 Session 24: Squat 110kg x 5 - 114kg x 3 - 117kg x 2 - 119kg x 2 - 122kg x 2 PR - 123kg x 2 PR- 124kg x 2 PR - 125kg/275lb x 1 PRPress 47.5kg/104.5lbs x 5 - 49kg x 4 - 51kg x 4 - 52.5kg x 3 (The set that did the damage) Chin-up x 10 Pull-up x 5 Hammer-Grip (palms-in) pull-up x 6 Back-Extention 10kg x 10 - 5kg x 10 Dumbell Shoulder-Press 12 kg x 10, 20, 14 - 10kg x 11 Lateral Raises 3kg x 16, 4kg x 10, 3kg x 16 EZ- Bar Bicep Curl 14kg x 16, 16.5kg x 16 19.5kg x 16 A nice mix of exercises. Unfortunately, they were all, apart form the Squats and Presses, impacted by the muscle strain in my neck as I took everything relatively easy from then on.
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Post by seltzer on Mar 11, 2020 19:48:29 GMT
Lots of PR's in your last post. Well done!
Hope your neck strain heals quickly.
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Post by Graham on Mar 11, 2020 22:23:01 GMT
Thanks. The Squat felt good.
The neck was better yesterday and better still today. I skipped the gym today to give it extra time to heal.
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Post by M@ on Mar 12, 2020 20:07:39 GMT
The neck was better yesterday and better still today. I skipped the gym today to give it extra time to heal. For the past couple of years I've kept at least one box of Thermacare Heat Wraps around. They're incredibly soothing when I've got a pulled muscle or pinched nerve there. I also use them when I go skiing as they're incredibly comfortable to have on when you're riding the lift or otherwise not moving in the cold weather.
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Post by Graham on Mar 13, 2020 20:19:58 GMT
2020 Session 26:
After warm-ups:
Bench Press: 74kg/162.8lbs x 5 - 70kg x 8 - 65kg x 8 - 63kg x 8 - 62kg x 10 - 60kg x 10 - 58kg x 10 - 55kg x 10
Deadlift: 145kg/319lbs x 1 - 140kg x 4 - 120kg x 5 - 100kg x 8
Weighted Dips: 5kg x 9, 2
Bodyweight Dips: 0
Bench Dip: 18
Press-Ups: 8
DB Triceps Extention: 10kg x 12 - 12kg x 6
DB Incline Bench Press: 10kg x 12 - 12kg x 12
Would have liked to have spent some more time in the gym but I had a bit of a 'sniffle'in work this afternoon so to avoid a major panic (which seems to have broken out in the UK this week) over Covid-19, I took some time to wipe down my work area and just about every surface I'd touched during the day with Detol.
Would have liked to do a few more Deadlifts, they felt pretty good. Bench Press was good. By the time I'd finished Benching and all the supplementary exercises I tried on more set of Bodyweight Dips. Couldn't do one, my Triceps were toast.
Forgot to weight myself this morning.
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Post by macdiver on Mar 14, 2020 16:09:58 GMT
I little late, but I hope the neck recovers quickly.
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Post by seltzer on Mar 14, 2020 20:58:56 GMT
You really worked your tri's. How do they feel today?
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Post by Merk on Mar 14, 2020 22:05:51 GMT
If you have a table measure I find the Navy method of measuring bodyfat to be pretty realistic for me. Calipers put me too low and scales put me too high. There are several online calculators hi you know your height, weight, neck measurement and stomach at largest point. If you do use the Navy method, don't go with the first hit on Google (fitnessDOTbizcalcs...). My malware protection software freaks out about that site. This one seems OK. I've been using the same calculator you use for a few years now. I think I came across it from Layne Norton.
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Post by Graham on Mar 14, 2020 22:35:54 GMT
You really worked your tri's. How do they feel today? Tris feel ok. Upper chest, front delts and mid back feel like they were hit hard. Not sure what has hit the mid back.
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