A sort of comprimise really.

Front squats were much more difficult than I anticipated. I started with 2 warm ups sets (5@30) to get a feel for it. Then attempted a work set, managed 1. Then again, managed 2. Decided then to do back squats, and did 70kg which is a current record.

Pull-ups were a nightmare. Attempted little jumps before negatives, hard, so did hop of bench, still hard.

Bench press. 3 sets at 60kg (more Rippetoe than Mentzer). But still very hard and failed on 4 on the 3rd set.

EZ curls. Really went for it. Started on 30kg which was my previous max. Then did 3 at 32.5kg (plus ez bar, so maybe 35kg?). Exhausted.

Spreadsheet updated.

On Saturday I cooked up a big lasagne as I had friends over for lunch, but I think all the pasta and garlic bread triggered an upset stomach. I spent Sunday feeling terrible, had no energy and spent a lot of the afternoon in bed.

I have had a two almost wheat free days. On Sunday I ate scrambled eggs on evil toast, then bananas, a few pots of yoghurt and more bananas. Today I ate beans, hash browns, a sausage, baked potato with cottage cheese and cheddar, 2 tins of mackerel in tomato sauce, a banana, and a few tablespoons of Body Fortress Muscle and Weight Gainer supplement with 300ml of milk.

Today I was better, although not 100%, but decided I had to get back in the garage. So I did my usual weight training routine, lots of reps, low weight.

Squats
Bodyweight 50

Shoulder Press
20kg - 15
30kg - 7
30kg - 8

Incline bench press
30kg - 10
40kg - 7
40kg - 8
40kg - 6

Ez-curls
20kg - 10
20kg - 12
20kg - 10

EZ-bar Tricep extensions
20kg - 8

Assisted pullups (jumping with focus on negative lowering)
6

Repeated last weeks session this evening. Did not lift much more, just more reps. Building muscular endurance at the moment, and will start to build strength again once my body is accustomed to the new exercise regime.

I am now logging my routine as I go on my Google G1 phone, in the Google calendar. The calender is public, so anyone can see. Currently I am also sharing with one friend who is doing the same, this way we can both keep track more easily of each others progress. He is lifting much more than me, but he did not take a 2 year break from weight lifting like I did!

Also, after every workout now I am taking my Body Fortress Muscle and Weight Gainer supplement. Actually I take it every evening now, as it is my way to try to lose weight. Like SlimFast, only designed to help build muscle as well as lose weight! Probably cheaper than SlimFast too.

Weight Training Workout:

Squats:
Bodyweight - 50
40kg - 10
60kg - 10

Incline Bench press:
30kg - 12
35kg - 12
40kg - 8
40kg - 9 fail
40kg - 8 fail

Bentover row:
30kg - 10
30kg - 12
30kg - 10
40kg - 8

EZ-Bar curls:
20kg + bar: 10
20kg + bar: 10
20kg + bar: 10
20kg + bar: 10

OK, so this evening I got back into the garage and did some weight training. It seems that I keep writing the same post over and over, i.e. "I have started again!". I last got back in the garage on November 23rd, 2008 when I partially destroyed a cabinet after a weight training accident. I was unhurt, but my book case was upset somewhat.

So, what prompted me to start again today? Well, to put it simply, I managed to get fat, again. I weighed in at 95kg yesterday, and decided that I HAVE to do something about it. I went to bed telling myself that I would start on the Atkins Diet again today, but woke to find nothing suitable to eat, so had muesli. Went out and had scrambled eggs with salmon on wholemeal toast for lunch, followed by my son's leftover cheese on toast, then some ice cream. It was nice.

This evening I have a protein shake, then did my weight training, then had another protein shake. Finished off my Weider chocolate muscle drink, and now ready to crack open a large container of Body Fortress Muscle and Weight Gainer. Lets hope that it packs on muscle and not fat!

So, what did I do? The usual basic "core four" workout. I did not warm up enough for the squats, and soon felt tight in the inner thighs, as if I pulled something. That has passed now, so no damage done. I decided to go for more reps and less weight as I was beginning again.

I did about 50 bodyweight squats, then attempted some with bar, but soon felt a twinge. So I moved on to the bent-over rows, and just used a 30kg bar. Did several sets, alternating slow, steady lifting with faster plyometric lifting.

This evening I decided that it was time to start weight training again. I cannot remember the last time I did some weight training - according to this journal it was in April, just over 8 months ago. A shockingly long rest period!

Anyway, I headed off to the garage about an hour ago, and spent the first half hour attempting to make some room for training. Where as before my garage was kept clear of junk, over the last 8 months anything and everything seems to have been tipped in there. Boxes, dining chairs, garden chairs, an old kettle, carpet, carpet underlay, an old CRT monitor, some boxed of old toys, and even the box that the kitchen sink came in. I kid you not. The old sink was fortunately taken to the tip in the summer!

Once I had tidied, I prepared to get to work. That is when disaster struck. I had forgotten how much weight the bar could hold before tipping over. I removed 20kg from the right side, placed it on the floor, and then watched as the 7 foot bar tipped up, and the left end slide along before crashing through a shelf and breaking about 4 old Stella glasses (kept for parties) in the process. I did not inspect the damage any further for fear of what else I would find.

Also tonight, I realized that I have gotten weak. I am no longer at all strong. I am an utter wimp. I just want to make that clear before posting my workout, so that you do not have to!

After reading the various celeb workouts over on the main part of this website, I decided to try to follow one. However, me being me, I could not decide, so I did my usual routine. I was going to do the Bond workout, then I decided that the Batman workout would be better, but in the end I opted for a random assortment of exercises, and even made a couple up! I'll come to that in a moment.

My workout this evening:

Seated Shoulder Press:
20*10kg warmup
10*20kg
8*30kg
6*30kg

Now well into week 4 of my 17 week plan. According to the kitchen scales I have lost 3 kilos (6.6 pounds) since I started. I was surprised by this, as I do not feel like I have lost weight!

I have done a couple of weight training sessions, and a couple of kung-fu sessions, since I last blogged. Both weight training sessions followed the same format - clean and press, bench press, bent-over row, curls and tricep extensions. Five sets on the clean and press to warm up.

My last weight training session was Friday night, and I carried my son a lot on Saturday while in town, and on Sunday I had lower back pain. I planned to exercise more yesterday, but could not. Luckily my back is fine today, so I went kung-fu.

Did a fast session this evening. The garage was freezing, so did not want to spend too long. I attempted to warm up with some bodyweight squats and it was too cold for that. So just warmed up the upper body, then got on with the session.

As promised to myself, I managed a quick weight training session this evening, making two exercise sessions in one day (a repeat of Christmas Eve).

I started with a quick warm-up, using a 10kg disc to pump out some presses, then some squats and presses with a light bar (about 20kg).

Today was the first time I have done two exercise sessions in one day. This morning I went for a quick run and this evening I did some weight training. Just s quick session, starting woth 30kg shoulder presses, then 50kg inclined bench presses, some dips (not many, need to work more on these), then curls.

Good session, probably only about 30 minutes.

After that I set up the tables for Christmas dinner and sorted the turkey out. Now ready for bed... finally. Good night, and Merry Christmas!

My back got better much quicker than I was expecting, which is good. I went to half a kung-fu lesson last night, not wanting to over do it, but I was OK. This evening I did a quick weight training session. Did my staple 5 exercises: shoulder press (3 sets of 8, 30kg), bench press (3 sets of 6-8, 50kg), bent over rows (1 set of 20, 20kg), barbell curls (3 sets of 10, 20kg), then tricep extensions, using 15kg. Just 1 set I think.

I went really light on the bent over rows, just in case that was how I hurt my back. On shoulder press, bench press and curls I varied the speed of reps, adding some slow reps, and with bench press adding some very slow lowering (negatives).