Cheethers Training Log

[mansir]

Interesting .. I will be following . Keep it up

 

[cheethers]

Right, got a little bit of structure in place. Wedding is 3 x 10 week blocks away Inc 2 weeks rest during that time.

So from Monday I'll train 10 weeks, then a weeks rest, 10 weeks, a weeks rest, 10 weeks, wedding.

That's good structure for me. I can stick to that. What I can't do is train off the cuff. Need plans or I go haywire.

Trained today and will do next 2 days at least, hopefully all week. Then it'll be back to the no booze in week/takeaways etc. Just need to stay positive and realise change will happen when hormones are in balance.

FitNotes Workout - Thursday 6th October 2016

** Flat Dumbbell Bench Press **
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps
- 22.0 kgs x 12 reps

Piece of piss. Should have done 26 really

** Incline Dumbbell Bench Press **
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

Last few reps hard

** Incline Dumbbell Fly **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

As above

** Cable Crossover **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 6 reps

Frigging horrible

** Dumbbell Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Too easy

** Dumbbell Hammer Curl **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

Serious burn at end

** Low Pulley Curl **
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

As above

** EZ-Bar Curl **
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps

Too easy. Up next time.

Great session and thoroughly enjoyable. Legs and abbs tomorrow which is gonna be hard with squats.

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[cheethers]

Really good session today with Mrs. Think she's gonna sign up on here. Got herself a diet coach and some guidance now so think she's gonna do really well and push on.

Anyway, today's training went like this:

FitNotes Workout - Monday 10th October 2016

** Flat Dumbbell Bench Press **
- 28.0 kgs x 12 reps
- 28.0 kgs x 12 reps
- 28.0 kgs x 12 reps

** Incline Dumbbell Bench Press **
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

** Seated Machine Fly **
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Cable Crossover **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Dumbbell Curl **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Dumbbell Hammer Curl **
- 8.0 kgs x 8 reps
- 8.0 kgs x 8 reps
- 8.0 kgs x 8 reps

** Barbell Curl **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 17.5 kgs x 8 reps
- 17.5 kgs x 8 reps
- 17.5 kgs x 8 reps
- 17.5 kgs x 8 reps

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[cheethers]

Jesus christ on a bike. That was absolutely horrific. I feel sick and could barely move after deadlifts. Literally just sat on the floor absolutely fucked.

Deadlifts should have been 15 12 10 8 8. On paper I looked at it and didn't think much. Then I did it. What I've put tells you how fucked I was:

FitNotes Workout - Monday 17th October 2016

** Deadlift **
- 100.0 kgs x 15 reps
- 110.0 kgs x 11 reps
- 112.5 kgs x 7 reps

After 12 reps grip was going bad. Bar was shit. Never gone over 10 reps so I thought I was dying after each extra. Fucked.

All other exercises were bang on. Did what I needed to do.

** Flat Smith Bench **
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 kgs x 8 reps
- 75.0 kgs x 6 reps

** Incline Dumbbell Bench Press **
- 22.0 kgs x 12 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 8 reps

** Underhand Lat Pd **
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Machine Row **
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 8 reps

** Smith Machine Overhead Press **
- 30.0 kgs x 15 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps

** Seated Dumbbell Lateral Raise **
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

** V-Bar Push Down **
- 31.25 kgs x 15 reps
- 31.25 kgs x 11 reps

** Tricep Press Machine **
- 85.0 kgs x 16 reps
- 85.0 kgs x 10 reps

Very good session. Very very hard though. Diet perfect and not tempted by any shit. Must keep moving forward

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[cheethers]

Well that was hard. Fucking squats ruined me. Took it easy for first 8 and was gonna go to 100 max but thought fuck it, don't be a pussy. So I hit 120 x 8 which I'm rather pleased with. Last rep was a grinder but stance is too wide so I'm going through hips too much and not quads. If I narrow stance I'll absolutely piss that.

So here it is:

FitNotes Workout - Tuesday 18th October 2016

** Barbell Squat **
- 80.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Leg Extension Machine **
- 55.0 kgs x 15 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 10 reps

** Seated Leg Curl Machine **
- 65.0 kgs x 15 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Lunge **
- 14.0 kgs x 0 rep
- 14.0 kgs x 0 rep

** Goblet Squats **
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps

** Seated Db Curl **
- 6.0 kgs x 15 reps
- 8.0 kgs x 12 reps
- 10.0 kgs x 10 reps
- 12.0 kgs x 8 reps

** EZ-Bar Curl **
- 12.5 kgs x 15 reps
- 12.5 kgs x 12 reps

Biceps were a joke really. Need to up massively next week on ez and a little on curls.

Leg wise I was blowing hard at higher reps and struggling to walk after. Food absolutely perfect again today as well as water intake. I actually look miles less bloated which is a good feeling. Just been shop for some mince, Turkey rashers and salad.

Tea last night was rank but needs must. 300g white fish (dregs as I can't afford the good stuff) with potatoe. Hoping for better tonight as having mince. Huge musclefood order coming tomorrow with loads of chicken and steak. Also gonna whack a full chicken in oven soon for next few days.

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[cheethers]

By heck that was hard. Deads felt like they were last exercise and I was ready for home after those tbh. Higher reps are such hard work. Hoping getting used to them will see weight fly up.

FitNotes Workout - Sunday 23rd October 2016

** Deadlift **
- 80.0 kgs x 15 reps
- 90.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 105.0 kgs x 8 reps
- 105.0 kgs x 8 reps

** Flat Smith Bench **
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 6 reps

** Incline Dumbbell Bench Press **
- 24.0 kgs x 12 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 8 reps

** Underhand Lat Pd **
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Machine Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps

** Seated Dumbbell Lateral Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Hammer Strength Shoulder Press **
- 30.0 kgs x 15 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps

** Dips **
- 11 reps
- 8 reps

** V-Bar Push Down **
- 31.5 kgs x 15 reps
- 31.5 kgs x 7 reps

Shipping done. Loads of good grub in and ready for a productive week.

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[cheethers]

Beauty session. Pb's flying all over the place!

FitNotes Workout - Tuesday 25th October 2016

** Barbell Squat **
- 90.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 130.0 kgs x 8 reps

Absolute piece of piss and what more, it Equals a rep pb that I haven't hit in 2 years. It literally bounced off me at the top. Recon I've got 150x8 in me tbh.

** Leg Extension Machine **
- 65.0 kgs x 15 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

Felt strong

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps

Last set was torture

** Goblet Squats **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

Horrible is the only way to describe these.

** Lunge **
- 16.0 kgs x 0 rep
- 16.0 kgs x 0 rep

5 metres each way then collapsed.

** Seated Db Curl **
- 8.0 kgs x 15 reps
- 10.0 kgs x 12 reps
- 12.0 kgs x 10 reps
- 14.0 kgs x 8 reps

Pb's all round. Last set hard.

** EZ-Bar Curl **
- 17.5 kgs x 15 reps
- 17.5 kgs x 12 reps

Puny biceps took a bashing.

Really enjoyed that. Food and fluids on point so can't complain. Was a little naughty though and stepped on scales this morning. Down 4lb in 10 days which I'm chuffed with. Recon come sat I could be below 200lb which will be massive for me.

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[cheethers]

Blowing out of my arse again albeit getting stronger.

FitNotes Workout - Thursday 27th October 2016

** Flat Smith Bench **
- 55.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 75.0 kgs x 8 reps
- 85.0 kgs x 6 reps

** Incline Hammer Strength Chest Press **
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 6 reps

** Underhand Lat Pd **
- 45.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Machine Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps

** Hammer Strength Shoulder Press **
- 35.0 kgs x 15 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Seated Dumbbell Lateral Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Dips **
- 20 reps
- 7 reps

** V-Bar Push Down **
- 31.25 kgs x 15 reps
- 31.25 kgs x 12 reps

Got a few litres of water to chug on through rest of day. Four meals to go too.

Upper sessions are so hard compared to lower. They absolutely destroy me and take ages. Needed to be in and out today so couldn't squeeze in deads.

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[cheethers]

Well that was shit. Woke up super early and rushed food down me then went to gym. Big mistake. In future I need to take a moment, get food settled and get a coffee down me.

Plan was squats x8 90 110 140

It went terribly. After 2 sets I was fucked. I mean fucked. Blowing out of my arse to the point I couldn't finish the whole workout. Just felt massively drained and ruined tbh. Not good.

I think I need to step back a little and listen to my body. If I'm tired don't go in looking to absolutely smash a pb like silly bollocks. I'm not powerlifting anymore so I'm not just squatting then going home. I need enough energy to complete the whole workout ffs.

FitNotes Workout - Saturday 29th October 2016

** Barbell Squat **
- 90.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Leg Extension Machine **
- 65.0 kgs x 15 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- 75.0 kgs x 10 reps

** Goblet Squats **
- 20.0 kgs x 15 reps

** Seated Db Curl **
- 8.0 kgs x 15 reps
- 10.0 kgs x 12 reps

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[cheethers]

Much better, much much better!

Decided to switch training days so I have more time with family on a weekend. Now mon, tue, Thurs and sat.

So, today. Lower to start the week. Used my sweed this time and didn't go like a cock on squats. Conservative and sensible with a view to upping 5kg each week. This way I'll get stronger but still have energy to finish the damn workout.

FitNotes Workout - Monday 31st October 2016

** Barbell Squat **
- 80.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 110.0 kgs x 8 reps

First two sets were hard. Then realised I had wide stance. Narrowed it for last one and they nearly bounced off my back!

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps

** Leg Extension Machine **
- 75.0 kgs x 15 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps

** Goblet Squats **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Lunge **
- 16.0 kgs x 0 rep
- 16.0 kgs x 0 rep

** Seated Db Curl **
- 8.0 kgs x 15 reps
- 10.0 kgs x 12 reps
- 12.0 kgs x 10 reps
- 14.0 kgs x 8 reps

** Barbell Curl **
- 20.0 kgs x 15 reps
- 20.0 kgs x 12 reps

Great session. Now to get another litre of water chugged down me and some grub. It'll be four down, two to go then.

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[cheethers]

Wow, that was incredible! Strong as fuck today. Just felt like going going and going. Loads of stamina and energy. Absolutely blew away last session!

FitNotes Workout - Tuesday 1st November 2016

** Deadlift **
- 80.0 kgs x 15 reps
- 90.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 105.0 kgs x 8 reps
- 110.0 kgs x 8 reps

Jesus they were easy. Last week's top set was 105 and I was dying. In all honesty I've 140 in me even now. I'll up everything 10kg next time. Piss

** Flat Smith Bench **
- 60.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps

Last week was 85 top set and failure. This week, smashed it. 2 more reps in me.

** Incline Dumbbell Bench Press **
- 26.0 kgs x 12 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 8 reps

Hard. 28 may be too much at the minute

** Underhand Lat Pd **
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

Easy Street. Need to up at least 5kg.

** Machine Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps

Struggled. A huge weak part.

** Hammer Strength Shoulder Press **
- 40.0 kgs x 15 reps
- 40.0 kgs x 6 reps
- 35.0 kgs x 8 reps

Figures show I struggled.

** Seated Dumbbell Lateral Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

So so. Will up next time.

** V-Bar Push Down **
- 31.25 kgs x 15 reps
- 31.25 kgs x 12 reps

Failed last time. Easy this time.

** Tricep Press Machine **
- 85.0 kgs x 17 reps
- 85.0 kgs x 12 reps

Pb pb pb

Weight loss looking good. Today is a good day! Things are starting to work.

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[cheethers]

Meh, that was so so. Did what I don't normally do and listened to my body and took it easy on squats

FitNotes Workout - Thursday 3rd November 2016

** Barbell Squat **
- 85.0 kgs x 8 reps
- 105.0 kgs x 8 reps
- 105.0 kgs x 8 reps

Didn't risk more than top set at 105. Feeling lethargic today.

** Leg Extension Machine **
- 75.0 kgs x 15 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps

85lg there on a good day

** Seated Leg Curl Machine **
- 75.0 kgs x 15 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps

Hard work. Won't be upping for a while

** Lunge **
- 16.0 kgs x 0 rep
- 16.0 kgs x 0 rep

Up next time

** Low Pulley Curl **
- 13.75 kgs x 15 reps
- 16.25 kgs x 12 reps
- 18.75 kgs x 10 reps
- 21.25 kgs x 8 reps

Bench in use so could do Seated Db curls.

** EZ-Bar Curl **
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps

Found my limit with these.

Walk planned later then 2x3mile walks this weekend to get cardio in. Should see some weight drop off nicely.

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[cheethers]

Upper session today. Hit and miss. Hit because nearly everything I did was pb. Miss because missus got a migrane near end so had to abort mission

FitNotes Workout - Sunday 6th November 2016

** Flat Smith Bench **
- 65.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 85.0 kgs x 8 reps
- 95.0 kgs x 6 reps

Pb from x 8 to x 6. Felt really strong on these.

** Incline Dumbbell Bench Press **
- 26.0 kgs x 12 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 8 reps

First set easy. Last two struggled.

** Hammer Strength Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

In place of deads as back was tight and didn't want to risk.

** Underhand Lat Pd **
- 55.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

Pb. Last couple of reps hard.

** Hammer Strength Shoulder Press **
- 40.0 kgs x 15 reps

Feel very good today. Energy good and mood good. Just a shame I had to leave early.

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[cheethers]

Goooooood session. First flat bb bench in a long time. Weak but could've been much worse!

FitNotes Workout - Monday 21st November 2016

** Flat Barbell Bench Press **
- 60.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 1 rep
- 105.0 kgs x 1 rep

** Incline Dumbbell Bench Press **
- 24.0 kgs x 12 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 8 reps

** Underhand Lat Pd **
- 55.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** Machine Row **
- 45.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps

** Hammer Strength Shoulder Press **
- 35.0 kgs x 15 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Dips **
- 13 reps
- 10 reps

** V-Bar Push Down **
- 31.25 kgs x 15 reps
- 31.25 kgs x 12 reps

 

[cheethers]

Back in the gym. Back on it!

Very very good session. Really enjoyed it and actually felt quite strong! Surprised myself tbh.

FitNotes Workout - Monday 5th December 2016

** Barbell Squat **
- 80.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 2 reps (should've been 4 so will keep same next time)

** Paused Bench **
- 60.0 kgs x 4 reps
- 80.0 kgs x 4 reps at least 1 more rep in me

** 3cm Paused Bench **
- 80.0 kgs x 5 reps at least one more rep in me

Done! Really nice getting under a heavy bar again on squats. Lost my line though so had to abandon mission. Apart from that though I was flying up!

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[cheethers]

Home from work. Would I sleep or go to the gym...... chose the gym. Good choice!

FitNotes Workout - Wednesday 7th December 2016

** Deadlift **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 4 reps

Piece of piss. Really enjoyed those and felt really focused. Recon I've 160x4 even now tbh.

https://youtu.be/quB4fj1u63Q

** Floor Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 80.0 kgs x 4 reps

A bit wobbly to start but I got there in the end. Shoulder pain though on descent.

** Barbell Front Squat **
- 20.0 kgs x 5 reps
- 40.0 kgs x 6 reps

Hate these. Practically choke myself. Shit shit shit!

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[cheethers]

Cracking session. Loving loading the bar up.

FitNotes Workout - Thursday 8th December 2016

** Pin BB Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 5 reps
- 160.0 kgs x 5 reps had at least 1 rep left

** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 6 reps had at least 1 rep left. PB!

** Push Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 6 reps had at least 1 rep left

https://youtu.be/vwEQQuK3Qig

https://youtu.be/XMuUCV6GPFM

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[cheethers]

Fuck me that felt strong! Despite being crippled by lower back spasms I got the job done. A huge pb at that!

Best dl of the year 160x1. Today x4 and I had at least 1 left in me. Felt really really. Good. Also did 6 pullups (wide) at end which surprised me given I normally only get 2 or 3.

FitNotes Workout - Monday 12th December 2016

** Deadlift **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 160.0 kgs x 4 reps

** Close Grip Bench **
- 20.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Pull Up **
- 6 reps

Heavy Deads later in week again so will try up weight.

The program I was doing before was very enjoyable but if I'm gonna do a comp I need to be focusing on this strength work and this is what I'm good at so I'll crack on!

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[cheethers]

FitNotes Workout - Monday 19th December 2016

1 rep max attempt today.

** Deadlift **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 180.0 kgs x 1 rep
- 202.5kg pb - FAIL

Yeah I failed on my pb attempt but I'm actually happy. It's the first attempt of the year and I'm actually going heavy again. The aim of 225kg next year is well within me!

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