The old deadlifts and squats

My latest filmed lifts.

90kg deadlifts

70kg front squats

Lateral Raises and Rear Delt Flyes

I went to the Body Power Expo at the NEC on the weekend and watched Kris Gethin and DLB do a workout (kind of like a fly on the wall). They performed the below exercises - with much heavier weights of course - so I tried it out. It is so much tougher than it looks.

40kg Bench Press

Managed to perform 5 reps on the 3rd set today. Arms getting stronger!

Deadlifts and Bench Pressing

Not much to report. Workouts have been roughly the same. Started back on the running since the pain in my left foot has gone.

Deadlifts - 3 sets. 2 sets of 5 reps, 1 set of AMPAP. 80kg

Bench Press - 1 set of 3 at 40kg

A Cardio Day

Thought I would give the heavy weights a rest today and just do cardio.

Tha magic 50 - which is:

• 10 Dumbbell Snatches Per Arm
• 10 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds and repeat4 more times. (5 times in total).

 Followed by 20 minutes on the Cross Trainer at level 7 on intervals mode.

I'm a firm believer in stretching after every workout. It really helps with reducing DOMS.

A clip of what my stretching routine usually involves.

Workout Post

Workout 10/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 70kg
set 4: 5 at 80kg
set 5: 1 at 90kg
set 6: failed at 100kg

20 minutes interval running at 6.1mph

17 minutes on the Cross Trainer on interval mode at level 8


Workout 11/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 5 at 60kg
set 4: 3 at 65kg
set 5: 3 at 65kg
set 6: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 6 at 35kg

20 minutes on the Cross Trainer on interval mode at level 8

Foam rolling

Another catch-up!

No I haven't not been working out. I just haven't logged it here. Finding that I am doing less moves since the weights have gotten heavier.

Workout 26/3/13

20 minutes interval running at 6 miles/hour

Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg


If I remember correctly, I was feeling low on energy, hence only did 3 sets

Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg

20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S

Workout 28/3/13

15 minutes run to the gym from home.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 7 at 55kg
set 5: 6 at 60kg

100 Sit-ups


15 minutes run back home.


Workout 2/4/13

Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg

20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.

Workout 3/4/13

Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg

The 85kg back squat.

90kg back squat. heaviest to date.

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg

Single leg dips. 3 sets of 10 each leg.


Workout 4/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg

20 minutes on the Cross Trainer on interval mode at level 8.

Single leg dips. 3 sets of 10 each leg.

Bit of a write-off this day!

Workout 5/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg

Cross Trainer 20 minutes on level 8 interval mode.

Workout 9/4/13 


 20 minutes on the Cross Trainer on interval mode at level 8

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg


Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg


One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".

40 Push-ups.
20 Sit-ups.

Pushing it up!

My workout:

Cross Trainer 20 minutes on level 7 interval mode.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 7 at 60kg
set 6: 5 at 62.5kg
set 7: 5 at 62.5kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 27.5kg
set 4: 10 at 30kg
set 5: 10 at 32.5kg
set 6: 5 at 35kg


100 Floor Sit-Ups.

Doing the 45kg front squat with plates under my feet.

The camera is a little close here. Just wanted to see my push up form.

Cardio and deadlifts

Workout:

20 minutes on the Cross Trainer on interval mode at level 7

Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80kg
set 5: 2 at 90kg
set 6: 1 at 100kg


Magic 50 with 10kg dumbbell

Squat and Press

Workout:

Back Squats - I had put plates under my feet this time so I was able to squat down lower. It made the squats so much harder:
set 1: 10 at 60kg
set 2: 6 at 65kg
set 3: 5 at 65kg
set 4: 5 at 70kg
set 5: 5 at 70kg
set 6: 5 at 75kg
set 7: 5 at 75kg
set 8: 3 at 80kg

Standing Press - these felt heavier today:
set 1: 10 at 20kg
set 2: 7 at 25kg
set 3: 7 at 25kg
set 4: 5 at 25kg

20 minutes on the Cross Trainer on interval mode at level 7
Foam rolled.

No filming today as other people were using the bench I balance my camera on. Ha!

Early Saturday Workout

I couldn't fall back to sleep after getting up for the loo at 5:51 this morning, so I jumped out of bed around 6:30 and prepared to get to the gym for 8! First one in today as they open at 8 on the weekends.

Workout:

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 5 at 57.5kg
set 6: 5 at 60kg

Deadlifts:
set 1: 10 at 60kg
set 2: 5 at 70kg
set 3: 5 at 75kg
set 4: 5 at 80 kg
set 5: 3 at 90kg
set 6: 2 at 100kg


Attempted the 105kg deadlift but failed.


Lat Pull Downs Underhand Grip at 45kg, 2 sets: 10,7
Tricep Pushdowns at 25kg, 2 sets: 11,15
20 minutes on the Cross Trainer on interval mode at level 7

50kg front squat

60kg front squat

100kg deadlifts x 2 reps

Squatting Heavier

At the gym today, I tried to up the weights steadily on each set of back squats and bench presses I did.

Workout:

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 75kg
set 5: 5 at 80kg
set 6: 5 at 80kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 22.5kg
set 3: 10 at 25kg
set 4: 10 at 27.5 kg
set 5: 10 at 30kg
set 6: 10 at 32.5kg
set 7: 5 at 35kg

Planks x 2 sets of 40 seconds
Cross Trainer 20 minutes on level 7 interval mode.

Back squat at 80kg. Most I have done in a while. 5 reps.

Bench press at 30kg. 10 reps.

100kg Deadlift 1 Rep Max

Today's workout:
Front Squats: 3 sets at 50kg: 7,8,10 reps. 1 set at 52.5kg: 10 reps, 1 set at 55kg: 10 reps
Deadlifts: 55kg: 5 reps. 70kg: 5 reps. 80kg: 3 reps. 90kg: 2 reps. 100kg: 1 rep
20 minutes on the Cross Trainer on interval mode at level 7
100 Situps

 Front squats at 52.5 kg, 10 reps

90kg deadlift for 2 reps in preparation for the 100kg deadlift max.

In the past I have managed to lift 100kg deadlift but I haven't lifted that heavy recently. It was relatively easier compared to my previous attempts.

Filming lifting

Today I filmed myself again doing my workout. It's such a handy way to find out how your form is and being able to instantly correct it on the next set after watching back on yourself.

My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10

First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.

 Butt is now lower.

Dead lifts (70kg). 10kg added from last time.

Standing press (12.5kg). My upper body strength is ridiculously bad!

Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.

Lifting Weights

A little birdie told me to track how much I am lifting - otherwise how would I know I am improving? So this week I have been taking my little book in to write down every set and reps I do!

My workout:

Back Squats at 70kg, 5 sets: 6,6,6,6,10 reps
Deadlifts at 60kg, 5 sets: 10,10,10,10,10 reps
Standing Press at 12.5kg: 5 sets: 10,10,6,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,10
Tricep Pushdowns at 25kg, 2 sets: 12,10
30 Floor Situps
20 Floor Leg Raises

I filmed myself doing my last set of deadlifts to check how my form was. My bottom could be lower! Also need to remember to rest for a beat before picking up the bar again after each rep.

Bad form deadlifting

Today at the gym I was all prepare to do this weights routine:
Deadlifts - 3 set x10
Bench Press - 3 x 10
Underhand Close Grip Lat Pull Down - 3 x 10
Triceps Extension - 3 x 10

After performing the first set of deadlifts with 50kg, I thought I'd challenge myself to complete the other sets with 60kg. When I picked up 60kg barbell I felt an instant twitch in my lower back and quickly had to put down the weight. I didn't pay enough attention to my form. Rookie mistake! Now my back has been hurting all day. 

All I have to say here is that, FORM is very important! Now I think I'll have to rest from training for a day or 2. Not good! 

 

Exercise Tip #1

You know how you get set in your ways with the order you do things at the gym? I for one always did my cardio first before weights. My tip today is to switch things up. If you're like me, why not start on the weights first, then move on to cardio? I have switched the two around. By doing this, I feel stronger since my muscles aren't tired out by the cardio first, therefore, I am able to lift more.

Chopping and changing your routine will prevent you from getting stale and bored!