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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).

I have had another one of those days where I prepare all day for training, and then only get around to starting really late. Spent the day reading up on circuit training, and came across a killer routine called "The Beast".

Anyway, I did my usual weight training session, with additional triceps extensions.

I started by warming up with a 10kg disc, just standing shoulder presses followed by front presses (also called Neider presses).

I then did a set of 20 seated shoulder presses using an empty bar (10kg). This was followed by a few sets at 20kg, 25kg and 30kg. This evening I decided to work with a lower weight, but concentrated on more reps, better form, and slower lifts. I performed 10-12 reps instead of the usual 6-8.

I have finally taken a photo of my home gym for my blog. Here it is. Really simple, not a lot of space. I have a small space next to the rack for doing deadlifts and clean and presses, and my curls. Most of the work is done in the rack.

Just did a quick weight training session. Well, it felt quick, but according to the clock, it was 45 minutes.

I started with the usual, warming up with an empty bar, doing shoulder presses. Then I pressed 30kg, 3 sets of 8.

Next was flat bench presses. Started with the 30kg bar (no weight disc changes required) then increased to 40kg. My arms felt really tired, so I just did 3 sets of 10 at 40kg.

Then I did some bent over rows - just 25kg. I did a set with a fast lift, then slow return, then a set with slow lift and slow return.

Finished off with barbell curls at 20kg, then hammer curls with 10kg dumbell.

Doesn't sound much, but it was still 45 minutes work, and my arms feel nice and tired now. Time for some protein!

This week I have been busy, but I still managed to go kung-fu on Monday, and half of a kick-boxing class and then kung-fu last night. All good fun. Kick-boxing was extremely busy last night, there must have been almost 40 people in the class.

Tonight I finally got around to doing my pull session. I planned to do this on Tuesday, but I was feeling very tired, so had a rest day. I have not been running for a while, but hope to run either tomorrow or over the weekend.

OK, the pull session went well. I took it easy as it was the first one. Here is my lifting info. As usual, all done with free weights, in fact, all with the same barbell this evening.

Deadlift: 45kg - 10; 65kg - 6; 75kg - 6; 75kg - 4
Bent-over row: 25kg - 10; 45kg - 6; 55kg - 4