Shaker Weights, Yoga And The Ab Belt

Discussion in 'Training Logs' started by BeerGut, Jan 11, 2017.

  1. BeerGut

    BeerGut Full Member

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    Thought I would start a beginners log! Haven't exercised in a few years and pizza is my vice (or one of).

    I plan to do 3x fullbody a week and probably 1-2x cardio. Cardio will be rowing machine and the bloody treadmill. Starting at the beginning.

    Workout A:

    Push Press 10x3
    Deadlift 5x3
    Leg Press 3x10
    DB Rows 4x6
    Chest Press
    Curls

    Workout B:

    Front Squats 10x3
    Chin ups / Dips 4x6 each
    BB RDL 4x6
    DB Shoulder press
    Curls

    Will do deadlifts first depending on if I can jump onto a squat rack.
     


  2. Rick@OlympusHealth

    Rick@OlympusHealth CEO @ Olympus Health

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    Yoga doesn't belong on that list brah. Yoga is awesome...

    ...and you meet chicks. Married my first yoga instructor... lol.
     
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  3. BeerGut

    BeerGut Full Member

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    Tues 10 Jan:

    Front squat 40kg 10x3
    Chip Ups / Dips assisted -41kg 4x6 (fcking sad. Could do 50 bw in a session 3 yrs ago at 90kg)
    RDL 42.5kg 4x6
    db shoulder press 6kb dbs lol 10,8
    curls 2x10

    Will up the weight on the front squat and RDL next time. Might do this routine 2x a week and the other one once as I want to get my chins and dips up to bw asap.
     
  4. Rick@OlympusHealth

    Rick@OlympusHealth CEO @ Olympus Health

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    In for the log, btw. Good luck with it all.
     
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  5. BeerGut

    BeerGut Full Member

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    I might well do the odd class lol, thanks.
     
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  6. BeerGut

    BeerGut Full Member

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    Push press 35kg 6x3
    Deadlifts 60kg 5x3
    hack squat machine 60kg 4x6
    db rows 20kg dbs 4x6
    chest fly machine 2x15
    db curls 2x15

    deadlifts felt fine so will up the weight next time. there is no normal leg press in the gym, just one of those upside down things so used the standing hack squat instead.
     
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  7. BeerGut

    BeerGut Full Member

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    rowing machine 3km

    opposite of back extension (?)3x6 / back extension 3x10

    treadmill walking 10 min @ 7.0 km/hr


    managed 3km not stop this week. last week it was 2km then 1km. not sure what the opposite of back extensions are but did those with back extensions.
     
  8. BeerGut

    BeerGut Full Member

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    front squats 42.5 kg 7x3
    chin ups / dips assisted -41kg 4x6 / 4x6
    BB RDL 45kg 4x6
    db seated press 6kb dbs 2x15
    db curls 15, 10

    will up the weight on the RDL next time. some great bums in leotards at my gym!
     
  9. BeerGut

    BeerGut Full Member

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    deadlitfs 62.5 kg 5x3
    push press 35kg 8x3
    hack squat 40kg 4x6 (the last time was 40kg not 60kg)
    db rows 20kg dbs 4x6
    chest fly machine / db curls 3x10 / 3x10

    upped weight on deadlifts and got 2 more sets on push press.

    will up weight on deadlift and db rows next time. still getting used to hack squat machine.
     
  10. BeerGut

    BeerGut Full Member

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    away for weekend but managed a gym session.

    sun 22 jan:

    front squats 5x3 45kg
    chin/dips ss -36kg 5x5/5x5
    BB RDL 4x6 50kg
    db shoulder press 10kg dbs 8,8,7
    db curls 10kg dbs 3x10
     
  11. BeerGut

    BeerGut Full Member

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    forgot to add the kettlebell swings. 3x15 with 8kg kettlebell. can up the weight on the kettlebell next time.
     
  12. BeerGut

    BeerGut Full Member

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    Push press 10x3 35kg
    deadlift 65kg 5x3
    hack squat machine 70kg 3x10
    db rows 4x6 22.5 kg dbs
    chest press 2x8
    db curls 10,8

    forgot the kettlebells. got all 2 more sets on push press, upped the weight on deadlift, upped the weight on db rows.

    tried a sdifferent hack squat machine and much preffered this one. will up the weight on deadlifts and push press when i do 2x more times.
     
  13. BeerGut

    BeerGut Full Member

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    rowing machine 4km

    kettlebell swings 10kg 5x15
     
  14. BeerGut

    BeerGut Full Member

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    chins/dips -36kg 5x5 / 5x5
    db goblet squats 20kg db 4x10
    BB RL 50 kg 4x8
    db shoulder press 10kg dbs 10,10,6
    db curls 10,10 then cg pulldown dropset

    wasnt getting on with front squats so will alternate goblet and machine hack squats for a while doing higher reps. did more reps on the rdl.

    the chins are actually wide grip hammer chins as theres no close grip but cant be bothered writing that out each time!
     
  15. Dadbod

    Dadbod Full Member

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    Hey man, in for this.

    Where you starting and where you going?
     
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