Workout day 1

fitness Uncategorized

I am now a member of 2 gyms. An amazing new one that has everything & more but is a bus journey awaiting and a local one 5 mins away but can’t go heavy.

I went to the better one today.

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Today was deadlift day!

Dead Lift Warm up
5 x 30.0 kg
5 x 30.0 kg
3 x 35.0 kg

Dead Lift Main
5 x 35.0 kg
5 x 45.0 kg
5 x 50.0 kg

Dead Lift Boring but BIG sets
10 x 30.0 kg
10 x 30.0 kg
10 x 30.0 kg
10 x 30.0 kg
10 x 30.0 kg

Deficit deadlift
10 x 30.0 kg
7 x 30.0 kg
5 x 30.0 kg
5 x 30.0 kg
5 x 30.0 kg

Dumbbell row
10 x 6.0 kg
10 x 6.0 kg
10 x 0.0 kg

Sumo deadlift
8 x 30.0 kg
5 x 30.0 kg
8 x 30.0 kg

T-bar row
10 x 5.0 kg
10 x 5.0 kg
10 x 5.0 kg

What is your weekend workout

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Back to the gym…


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I was at the gym at 6am today. The above picture is pretty much what it was like at that hour, including the cleaner! I was the only one working out for the first 1/2 hr.

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I spent pretty much all my time with the above equipment which was great. I was able to figure out how to arrange the fittings to suit me and the mirror really helped me with my form.

I did the following routine:

Bench press 5 x 20kg | 5 x 30kg | 5 x 30kg |  5 x 30kg |  5 x 30kg
Deadlift 5 x 30kg |  5 x 30kg | 5 x 32.5kg | 5 x 32.5kg | 5 x 32.5kg
Squat 5 x 20kg | 5 x 22.5kg | 5 x 22.5kg | 5 x 30kg | 5 x 30kg
0.5 mile run
Assisted pull up

I’ve actually increase my bench and deadlift since the last time I did them. I am ‘sort of’ doing Strong Lift 5×5, I’m just not doing bent over rows or increasing my weight each workout. I ‘think’ I’m not doing enough sets, I’m probably missing out/including my warm up sets in my 5 sets. I shall have a read up and see if there are any errors I’m making.

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Fridays workout


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So instead of doing an extra shift yesterday I decided to go to the gym 🙂

Back, bicep and forearm workout

Treadmill 5min @ 5.5 mph
Incline Dumbbell Curl 8 x 4kg | 8 x 4kg | 8 x 4kg ⇔
Barbell Deadlift 6 x 20kg | 6 x 20kg | 6 x 20kg ⇓ 20kg (due to using fixed weighted bar)
Barbell Curl 8 x 20kg | 8 x 20kg | 8 x 20kg ⇓ 10kg (due to using fixed weighted bar)
Dumbbell Lateral Raise 8 x 4kg | 8 x 4kg | 8 x 4kg
Dumbbell Front Raise 8 x 8kg | 8 X 8kg | 8 x 8kg
Alternative Hammer Curl 8 x 4kg | 8 x 4kg | 8 x 4kg | 8 x 7kg ⇑ 2kg
Lat Pull Down 8 x 44 | 8 x 66lb | 8 x 66lb
Assisted Pull Up 6 x 55kg | 5 x 55kg | 3 x 55kg ⇓ 50-10kg
Cross trainer 1km in 6 min

I am having such an issue with deadlifts, I just can’t get the back position right. It didn’t help that I was using a fixed weight bar rather than a bar plus weights. I shall remember to use them next time as the plates give it a little lift of the floor so I don’t need to hold it all the time.

With the assisted pull up machine the idea is to eventually pull up your whole body weight so the less you use the better.

I increased some weights but decreased others.

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Today’s workout


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This photo really does show me how much I really do have to lose! I actually made it to the gym today AND enjoyed it!

Workout shoulders & legs

Treadmill 5 min walking warm up | 4 min @ 6.3mph | 2 min hill @ 5mph
Assisted pull up 6x65kg | 6x65kg
Squats 6x20kg | 6x30kg | 6x25kg | 6x20kg
Barbell lunge 6x10kg | 6x10kg | 6x10kg
Dumbbell lat raise 8x5kg | 8x5kg | 8x5kg
Barbell shoulder press 6x10kg | 6x10kg | 6x10kg
Dumbbell shoulder press 8x5kg | 8x5kg | 8x5kg

Tomorrow is chest & triceps

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Weekly workouts


Today I went out for another run. I managed 3.5 miles in 44 min. I ran for 10min then walked for 1min rested 1 min then repeated sort of. I ended up running for 9 & walking for 2 then the last 2 sections I walked for about 5 min total as I got a stitch. I was happy with the distance though and hope to continue on this path.

Sundayran 2 miles in 31mins | 2426 calories burned | 5.6 miles traveled | 1280 calories consumed | 11460 steps
Mondaystrength training  | 2898 calories burned | 9.2 miles traveled | 2099 calories consumed | 23695 steps
Tuesday – worked 6 hours, didn’t go to gym | 2172 calories burned | 7 miles traveled | 1856 calories consumed | 16513 steps
Wednesday – worked 12.5hrs | 2280 calories burned | 9 miles travels | 1932 calories consumed | 21085 steps
Thursday – worked 12.5 hrs | 2321 calories burned | 9.7 miles travels | 2121 calories consumed | 22784 steps
Fridaystrength training | 2663 calories burned | 7 miles travels | 1338 calories consumed | 18669 steps
Saturday – worked 12.5hrs | 2276 calories burned | 8.9 miles travels | 2282 calories consumed | 20892 steps

I am pleased that with the long walk to & from the gym my calorie burns are now over 2000 on none work days.

I am hovering around 148-151lbs at present.

So I still haven’t heard about the job even though HR say I should get a call, it’s been 2 weeks so I’m just accepting that I didn’t get it.

I wish I didn’t have to work a night shift tonight, I hate doing them. I’m then back on a day shift on Tuesday WTF!

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Today’s exercise


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1 mile warm up

barbell squat 1×8 – 20kg, 2×8 – 30kg
dumbbell press 1×8 – 5kg each, 3×8 – 7.5kg each
dumbbell front rise 2 x 8 rep – 5kg each
dumbbell lat rise 2 x 8 rep – 5kg each
dumbbell curl x 8 rep – 7.5kg each

30s plank
knee push-up x 8
dip x8
1min plank

3km bike

I noticed something at the gym today. There was a session going on and the trainer was getting the two ladies to do squats. Neither had ever done them before (I think) so one of them was hardly ‘squating’ at all the other was around parallel, they were working up to their max so using more weight than me (I need to squat heavier) but the issue was that the trainer had set up the pins and bar outside the power rack, therefore there being no safety bars, but he was having them walk backwards to the bar to rack/un-rack. Now I was always told never to do it that way, you are in affect racking blind. It’s not the first time I’ve seen them done this way at this gym.

EDIT: I have no issue with setting up outside a power rack, it’s mainly the racking blind part. The trainer was also using his arms as the safety bars – WTF! Glad neither failed a squat!

I didn’t end up going to the gym after work on Tuesday so I only worked out twice this week. I will however be going for a run Sunday morning. I do hope I do more than 2 miles this time

In uni news I got my funding through for my next two courses and only have to pay £20 towards them myself.

I also got an increase in on my Aqua card.

My current weight

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The scale is all over the place at the moment, at one point it read 156.9lbs, yesterday it read 155.2lbs.

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