I haven't posted in a number of months due to school work and generally being really lazy, sorry!
So here's an update:
Rugby
I've recently taken up Rugby for my school, meaning i'm training twice a week or once a week with a match.
I really enjoy playing rugby, and the fitness training has really helped me lose fat, but it also means I've not been able to go to the gym as regularly, and i'm occasionally getting injured.
On the subject of injury, during the last match i dislocated my left shoulder...
I managed to pop it back in after i rolled onto it, but since then (2 weeks ago) I've not been able to workout any of my upper body, and i feel that it'll be a few more weeks before i can get back to lifting some heavy weights =*(, i can only hope that it heals properly.
Well until my shoulder heals i'll continue to exercise my legs hard, which will keep my occupied.
Being a typical teenager I've been getting down to some partying :P
Gotta try and remember copious amounts of alcohol is bad for me :L... well life's short, so i'm gunna enjoy it while i can, with all my amazing friends!
This month hasn't been the most progressive, because i've had to dedicate some of my time on exams, and therefore missing a few days at the gym. I've not been eating very well lately either, next month this will hopefully change, because my exams will be ending...
My chest seems to be the largest strength plateau for me at the moment. I haven't progressed in weight in the last 2 months, being stuck at 85kg bench and 35kg dumbells. It's quite discouraging to be honest, after my exams i'll be trying to change my chest routines jurastically to help make progress, i'll keep you posted on how it goes.
I'm currently off creatine, mainly because i can't be bothered to take it. I'll just treat it as my 'rest phase' and go back on it after my exams have ended.
Supplements:
I've changed the protein i use, quad protein is good, but i fancied trying something new. So i forked out some cash to buy a tub syntha-6.
A 2kg tub cost me £37.00, they claim their protein mix gives your body maintained protein synthesis for about 8-9 hours which is nearly double what quad protein claims. I love the idea of protein matrix's, because i like to think my body is getting protein throughout the day. This protein tastes great in water and milk, the tub has only got about 50 ish servings so it's quite an expensive option, due to it's 44g serving size. Obviously since i've only been taking it for a week i haven't seen any noticable gains using this protein, but i'm hoping i will see some soon.
I started my back workout with deadlifts today, and on my 4th set I was able to do 4 reps of 160kg so with some confidence i tried 180kg. I gave myself a good 5 minutes to get ready and i managed to lift it with good form and relative ease :). Pretty happy with that, it felt good, all the way from the ground to standing.
This is one of my back (plus biceps un-specifically)
In brackets I have put the weights I did for this workout recently (date of post, 10/05/11).
Warming up:
To get that blood flowing to reduce injury, you can do a few minutes of running, cycling or a few push-ups and squats. Anything that works for you, for this back workout you want to make sure your blood is pumping and you stretch your leg muscles and lower back out.
1st Exercise: Dead lifts
Introduction:
This is one of my favourite exercises, anyone isn’t doing deadlifts, should do so, because this exercise recruits a great number of muscles, which constitutes to huge gains if done often, using a good routine and perfect form.
How to:
Basically you’re lifting a bar from the ground at a deep-squat position up to your hips at a standing position.
Preparation:
Get in a deep-squat position with feet shoulder width pointing out very slightly, with the bar very close to your shins. Using a power-grip, grip the bar at shoulder width.
Execution:
1.)Gripping the bar tightly, GET YOUR PELVIC TILT ON!
2.)Pull straight upwards, and straighten up at the top, as if you’re curling with your lower back.
3.)Pull your shoulders back and puff your chest out, shrug the weight if you have trouble locking out.
4.)Slowly lower the bar with control, maintaining your pelvic tilt until you touch the floor with the weights. Bend your knees slightly if necessary.
5.)Repeat.
This is a good guide, but I don’t have the bar flush to my shins, because rubbing the bar up against your leg makes it easier, and it is also really painful haha! Anyways, with a good form the bar shouldn’t touch your legs until you finish the movement.
Form:
Maintaining a strong pelvic tilt is important, otherwise you may pull a muscle and eventually you may even slip a disc in your spine, if you continue with bad form.
Tips:
Doing the pelvic tilt for a beginner is sometimes hard to perfect (especially for men), but the way I teach it to people is, stick your bum out, and curve your back lower back inwards, in an attempt to pivot your buttocks towards the ceiling. Having a strong pelvic tilt can prevent your lower back bending or curving outwards which can lead to serious injury.
Target Muscles:
This exercise works many muscles; the main muscle is the Erector Spinae, your lower back muscle, which extends all the way up your spine, so it's great to have it well developed. It also exercises your glutes and hamstrings effectively, even more so if you're doing stiff legged dead lifts, along with many other stabilising muscles. That’s why deadlifts can help people to increase their overall strength.
Workout Routine:
Warm up set 1 - 12 reps, Light weight (60kg)
Warm up set 2 – 12 reps, Light weight (60kg)
Working set 1 - 10 reps, Medium to high weight (100kg)
Working set 2 - 8 reps, Heavier (110kg)
Working set 3 - 8-6 reps, Heavy weight (120kg)
Working set 4 - 6 reps, 90% of 1 rep max (140kg)
Working set 5 - 1 rep max (160-170kg)
Note:
For my last 2 sets i use lifting straps to help with my grip, and for my final set i always try to lift a personal record weight, because progression is imperative for me to achieve my goals.
2nd Exercise: Weighted Wide grip/Normal pull-ups
Introduction:
This is arguably the best exercise building your latisimuss dorsi, also known as your lats, the largest muscle on your body which gives you the well sought after V-tapered body.
I do weighted pull ups using a dip belt which you can attach plates to; I use the one at my gym. I start with wide grip, because they're said to be most effective when exercise your lats, then move onto normal pull-ups as it gets too heavy for wide grip.
How to:
Basically you grip a bar which is about 7-8ft tall and you pull up. This can be performed with various grips for various results, and may be performed with weights using a dip belt.
Preparation:
Do some mobilisations, to loosen up the joints in your arms.
When going for weighted pull-ups, put on a weight belt which has a chain to attach weights.
Execution:
1.)Jump up and grip the bar (Wide, then shoulder width)
2.)Pull body up, till your neck is level with the bar, or your chin is above it.
3.)Slowly let yourself down for 2-3 seconds
4.)Repeat
Target Muscles:
The wide grip pull-ups target mostly the Latissimus Dorsi, but also exercise the biceps and rhomboids. Standard pull-ups also target the Latissimus Dorsi, but it exercises biceps a little more.
Tips:
When I do pull-ups I try to touch my chest to the bar, because when I pull straight up it’s quite rough on my joints, especially on my shoulders. So I do some stretches and mobilisations along with trying to touch my chest to the bar to prevent damage to my shoulders.
If you’re unable to do any pull-ups, do negative pull-ups by jumping up to the bar and letting yourself down as slowly as you can.
Don’t go too wide, this will reduce the range of motion and decreases how much you activate your target muscles.
Workout Routine:
Warm up set 1 - 10-12 reps, (body weight, wide)
Working set 1 - 10-12 reps, (body weight +10kg, wide)
Working set 2 - 8-10 reps, (body weight +15kg, normal)
Working set 3 - 6-8 reps (body weight + 15kg, normal)
Working set 4 - Till failure (body weight +20, normal)
Note:
You should try to do a full pull-up, don't skimp out on form if you can. I know it's quite a hard exercise for beginners, but try because it will work your muscles more effectively, and improve the results. So that means pull-up so your head is over the bar, and let yourself down slowly with control for about 2 seconds, Form and control usually outweighs quantity in association to gains.
3rd Exercise: Dumbbell Bent over row
Introduction:
I’m generally not completely dead after the weighted pull-ups so I do some heavy dumbbell bent over rows, which help build mass in the whole back area, so I don’t miss any muscles. Dumbbell exercises also promotes evenness in your muscles, which I like because my left lat is smaller than my right,
How to:
Basically you use a bench to rest on, and using a dumbbell you pull it up using your back muscles.
Preparation:
If you’re exercising your right arm, place your left leg with your foot hanging off the end of the bench, with your left arm at the top of the bench for support to maintain a straight back, put your right foot on the floor slightly further back than your knee, and from this position grab the dumbbell.
Execution:
1.)Get into the preparation position
2.)Grab the dumbbell off the floor
3.)Lift the dumbbell up until your back is straight, with your arm extended
4.)Pull the dumbbell up to your hip, keeping your fist running up your thigh, ending with a 90 degree angle in your arm at your hip.
5.)Slowly let the weight down until your arm is fully extended.
6.)Repeat
Target muscles:
This is a good exercise to develop the latissimus dorsi, but this exercise also works most of the muscles in your upper back, including your rhomboids, trapeziums and the back of your shoulders.
Tips:
If you’re doing very heavy weights you might want to do this standing up propped onto something, but make sure you try to keep your torso horizontal or parallel to the floor to get the best results.
You don’t want to be using lifting straps for this exercise as it can help to increase your grip strength, but if your forearms are dead from pull-ups and deadlifts you may use them for your last sets.
While performing this exercise doesn’t rotate your torso to try and get some momentum, skimping on form on this exercise is pointless, and may cause uneven muscle growth. If you can’t get your upper arm at least to parallel to your torso, the weight is too heavy, drop down. You also look silly doing bent over rows without a nice straight back.
Workout Routine:
Working set 1 - 12 reps, Medium weight (20kg)
Working set 2 - 10 reps, Medium (25kg)
Working set 3 - 8 reps, Heavy weight (27.5kg)
Working set 4 - 8 reps, Heavy weight (30kg)
Working set 5 - 6 reps or till failure, Heavier weight (35kg)
Note:
Grip the dumbbells tight to recruit more muscles in stabilisations and exercise your forearms a little more to increase your grip strength.
4th Exercise: Burnout, Neutral grip pull ups
Introduction:
I do a burnout because I feel that it induces a lot of soreness, because it’s a bit of a shock to the system, and it completes my workout nicely by leaving me weak and tired, which I like because it means I’ve done a good workout. For this routine I do neutral grip pull ups for 3 sets.
I choose to do this instead of normal pull ups because by the end of this workout my grip is a bit weak, and neutral grip pull ups seem easier.
How to:
Neutral grip pull ups are the same as normal pull ups, but your palms are facing each other.
Preparation, Execution and Target muscles:
Same as a generic pull-up
Workout routine:
3 sets, reps till failure, body weight.
Note:
Do some good negative pull ups to really tire your muscles out. If you can’t do any pull ups, use a narrow grip attachment and do pull downs on a machine.
Finish
Get that protein, drink that water, eat that food and get some sleep. The workout isn't the sole factor in muscle growth or strength progression. You have to eat well, sleep lots and drink enough water or else your body won't get enough nutrients, to build muscle and sustain your internal systems, and enough rest for your body to fully recover before your next workout.
Stretch
Lats/Upper back muscles:
I usually grab the base of a machine with both hand and pull your body out with your arms extended. This stretches my back really nicely.
Lower back:
During deadlifts I stretch my lower back by bending over, grabbing my calves and arching my lower back outwards. You may also grip a bar to stretch your lower back.
Progress
Deadlifts are one of my exercises which I gauge my strength progress with, because it’s such a powerful movement, and since it uses so many muscles it’s good for measuring overall strength.
Similarly to bench press, every week I try to do personal records lift, to increase my strength and make progress.
Before performing my personal best lifts I give myself about 5 minutes to get into the ‘zone’, because your mental focus can make huge difference.
Did a back workout today, after school with my extreme workout partner!
After a good lat workout, I attempted a new PR deadlift of 170 to improve on last weeks 160 kg dead lift...
I tried twice and failed, i was pretty depressed after that, but my workout partner lifted my spirits, so I'm not gunna let it get me down. Next week, I'm gunna hit that 170 kg!!!
Lately i haven't been getting good amounts of sleep and I've had a few bouts of headaches, so i guess that might be contributing to my poor lifts =*(, hopefully next week I should have gotten some sleep and feel fresh for some heavy lifts.
I wasn't satisfied with the shoddy pictures I took with the absolutely mental lighting, so I took another set half way through the month (i know my hair looks like a mushroom :D, that's just how I roll sometimes ;))
Rough statistics at the time (Up till the middle of April):
Measurements:
Age: 17
Height: 170 cm (5'6)
Weight: 70 kg (154.3 lbs)
Arm: 34 cm (13.4")
Leg (Quad): 54 cm (21.3")
Leg (Calf): 40 cm (15.7")
Chest: 99 cm (39")
Personal Best Lifts:
Flat Bench Press: 80kg (176 lbs) - 3 reps
Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps
Squat: - 115 kg (254 lbs) - 4 reps
Dead lift: 140 kg (309 lbs) - 2 reps
Dumbbell Shoulder Press: - 20 kg (44 lbs)
Military Press: - (Not performed)
Weekly routine at the time:
Day 1: Legs
Day 2: Chest (+Triceps no specifically)
Day 3: Back (+Biceps not specifically)
Day 4: Shoulders
Alteration, I put my leg workout to the first day because I was being annoyed with having intense D.O.M's (Delayed onset muscle soreness) while I'm at work, it really makes things difficult... it's bearable while going to school. I also don't do traps specifically any more, I feel I'm getting enough of a workout in my traps from exercises such as power cleans and lateral raises, that it's a waste of time focusing on them. Plus I've been having trouble working my shoulders well so I've been dedicating more time on them.
I was contemplating whether or not to dedicate another day to just arms, as suggested by someone at my gym, but since i work on weekends I'd find it hard to fit it in, and i was fairly sure i was working my triceps and biceps enough during my chest and back days.
I don't work my arms specifically, and I rarely do any biceps or tricepsexercise such as curls, I feel I'm working them sufficiently during exercises such as bench press and pull ups. At my gym I see masses of people doing curls every other day and chest on the days in-between... it's a bit retarded lol. I guess their idea of a good physique, are huge upper body, tiny legs, no back and tiny triceps xD. Since I'm a very polite person I don't give out advice, as to avoid causing any unintentional offence, as this would most likely lead to a fight... That's if my judge of character has any accuracy (basically they seem like giant knob heads who start fights :P). Rest assured, my gym isn't filled with incompetents, there are a few regular members who work extremely hard on their whole body and are in great shape and are very strong, even some ages 50+'s!
Supplements Taken:
I finished my bag of quad protein (cookies & cream), I was very satisfied so i bought another bag, this time Double chocolate fudge flavour. After the first serving I already decided that double chocolate fudge was my preference, it tastes soooo good! It's like a thicker version of Nesquik, exactly like a chocolate milk shake.
I also got another free 100g's of micronised creatine from the supplier which is just peachy, if i keep buying quad protein I'll never need to buy creatine again.
I bought a number of mineral supplements from Ebay I chose these carefully by analysing which essential minerals were missing from my multi-vitamin & mineral supplement. Here's what I bought.
Flaxseed Oil (100 Tablets): I bought this for £4.49, and it brings 50 servings, this is quite cheap for flaxseed oil capsules.
Magnesium (90 Tablets): This was £4.29, and since it's 1 a day, you'll get 90 servings.
Calcium (50 tablets): This was only £2.69, for 50 servings.
I take these every morning and hopefully they'll have a positive effect after a few months. Apparently you won't feel any effects straight away, they will take time to take effect.
Review:
Since I've only been consuming these mineral supplements for a short period of time, i can't say I've felt any big positive effects yet, only time will tell. The prices seem very reasonable (at least compared to Holland & Barrett), the seller seems to have gained high praise, so I don't have any problem trusting the product, just make sure you store the flaxseed oils in a cool and dark area and you seal the bags properly, because the flaxseed oils deteriorate in sunlight and high heat/humidity.
In a later post I will give information on the importance of the different vitamins and minerals, and which ones are especially essential to leading a healthy life.
Diet:
Began cutting out the junk food, and fizzy drinks during lunch. Still finding it hard to fit in more than 3 proper meals on school nights.
Equipment:
After having troubles with my grip during my heavier sets of dead lifts, I decided to buy some lifting straps.
RDX Padded Weight Lifting Training Gym Straps:
Price: £6.48 (including P&P)
Size: One-Size-Fit's-All
Review:
They came in a snazzy zip-lock bag, gotta say RDX have got style, they know how to package their products. They're a high quality product, which I'm sure will last me for a long time. They are padded as to reduce pressure on your wrists for increased comfort. They help increase my grip by a lot and aid in getting those extra reps on my heavier sets, and in keeping my grip strong while trying new personal record lifts. I'm very satisfied with these lifting straps and I'd recommend them if you're looking to buy a set of lifting straps.
