DiaryOfAGymEnthusiast #7
Location: Belhus Gym- 16/03/12
Alberski and I embark on the trip to the gym as usual nothing stirring as we pass through the plains, " Hahahaha Nothing but SwineHerdz and Goatz!" Albertski bellowed whilst smiling from his giant unforgiving mouth which was partially covered due to his overgrown beard, emphasising the copious amounts of testosterone flowing through his body, compared only to a sizeable Bull or Rhinocerous.
I laugh in agreement whilst watching him chuckle, feeling slightly on edge due to the sight of his huge incisors which could easily slice through bone with the power of his jaws, Russians eh ?
This time with no Hades to stop me from entering the gym to perform menial tasks for him, we enter the gym ready to start our workout as true Spartiates..
The Workout
CORE WORKOUT !
SUPER SET !
3 Sets ofTurkish getups, 6 reps an arm, then 5 reps then last set 4 reps,
Followed by 3 sets 4 reps an arm Stiff leg deadlifts with a twist,
Then finally 3 sets of 15 knee hugs:
Using just 12kg for the turkish getups i was still finding it hard to complete so many reps due to the difficulty of the movement, not to be underestimated people !
Albertski using 16kg also actually agreeing with the difficulty of the excercise (very rare) meant that this was actually really really hard !
plowing through these (eventually) I use the 20kg for the deadlift twists whilst Albertski uses 26kg i believe.
The knee hugs were actually made more difficult once doing these two excercises before hand but it was a very good workout !!
Shattered after this high intesity workout we decide to call it a day !
Time Taken : 1 hour approx ?
Today infact i have yet another session to report back to you, so stay tuned guys !! wont be dissapointed !!!
Remember any queries just email mee !!
Storeyfaces@hotmail.com
thanks for reading guys !!
Saturday 17 March 2012
DiaryOfAGymEnthusiast #6
Location: Belhus Gym 15/03/12
DiscoStu this time deciding not to be lazy leaves his noble steed at my humble abode and takes on the perilous trek with Albertski and i, this was a noble decision made but i can assure you, it was no crossing of the Eurotas !
However, it was clear that the Gods had blessed us with a fine day and no south wind so made it to the gym in good timing.
Upon arriving DiscoStu and Albertski walk in but i get summoned by Hades to have a meeting in the underworld in which i had no choice but to attend...
I thought this was bad news but he summoned me just to change his tv channel and hand him a packet of biscuits so all was well i was back in the gym but had wasted 30 minutes !
The Workout
Honestly, it wasnt the greatest workout but was very fast, so the intesity of the workout was good so it sort of balanced out.
Pull ups and Chin ups pyramid:
2 pull ups and then 2 chin ups straight after eachother then increased each movement by 1 each go, we ended up reaching 8 pull ups then 8 chin ups, which doesnt seem alot but it is actually combined total of : 35 pull ups and 35 chin ups not too shabby !
Next session was indeed much better as youll soon find out if you watch this space !
Location: Belhus Gym 15/03/12
DiscoStu this time deciding not to be lazy leaves his noble steed at my humble abode and takes on the perilous trek with Albertski and i, this was a noble decision made but i can assure you, it was no crossing of the Eurotas !
However, it was clear that the Gods had blessed us with a fine day and no south wind so made it to the gym in good timing.
Upon arriving DiscoStu and Albertski walk in but i get summoned by Hades to have a meeting in the underworld in which i had no choice but to attend...
I thought this was bad news but he summoned me just to change his tv channel and hand him a packet of biscuits so all was well i was back in the gym but had wasted 30 minutes !
The Workout
Honestly, it wasnt the greatest workout but was very fast, so the intesity of the workout was good so it sort of balanced out.
Pull ups and Chin ups pyramid:
2 pull ups and then 2 chin ups straight after eachother then increased each movement by 1 each go, we ended up reaching 8 pull ups then 8 chin ups, which doesnt seem alot but it is actually combined total of : 35 pull ups and 35 chin ups not too shabby !
Next session was indeed much better as youll soon find out if you watch this space !
Thursday 15 March 2012
DiaryOfAGymEnthusiast #5
Location: Belhus Gym 14/03/12
Despite my post yesterday claiming that it wasn't possible for me to make the journey to the gymnasium,I made it possible because that's what Spartans do ! We never miss a session ! Anyways I meet up with Albertski not knowing what we was going to do, in the distance we see a cloud of smoke coming out way. As it receeded we see discoStu approaching us on his noble steed, he too looked ready for a session. We all walked into the Gymnasium when Albertski said in his overly deep Russian voice: "Today we do one-rep maxes uh ?" Me and DiscoStu dare not suggest anything as we understood the meaning of rhetorical questions and this one was deffinitely one of them, we were doing one-rep maxes. :)
The workout
1,000 M Rowing:
Easily completed under 5 minutes by all of us :) One Arm one rep Max clean and press: Me and DiscoStu equalled 18kgs but I couldn't quite pull of 20kgs so I had to accept 18kg which is actually an improvement from the beginning of the week ! Albertski pummels the 32kg like it was a babies rattle. Who knows what this guys max is ?
One Arm one rep max Snatch:
DiscoStu hitting the 18kg mark again I was determined to lay them out good and proper, So I grabbed the 24 KGs and to my surprise managed it, yet another improvement from the other day ! Albertski casually snatching 34kg, incredible.
After all this we were all fighting fatigue due to the strenuous gym sessions before hand so we decide to call it a day apart from DiscoStu whom does his bench press, 14kg an arm :)
Only a short workout so there's not much point in writing an overview, but it was a good session with improvement all round !
:)
Watch this space ! Thanks for reading :)
Location: Belhus Gym 14/03/12
Despite my post yesterday claiming that it wasn't possible for me to make the journey to the gymnasium,I made it possible because that's what Spartans do ! We never miss a session ! Anyways I meet up with Albertski not knowing what we was going to do, in the distance we see a cloud of smoke coming out way. As it receeded we see discoStu approaching us on his noble steed, he too looked ready for a session. We all walked into the Gymnasium when Albertski said in his overly deep Russian voice: "Today we do one-rep maxes uh ?" Me and DiscoStu dare not suggest anything as we understood the meaning of rhetorical questions and this one was deffinitely one of them, we were doing one-rep maxes. :)
The workout
1,000 M Rowing:
Easily completed under 5 minutes by all of us :) One Arm one rep Max clean and press: Me and DiscoStu equalled 18kgs but I couldn't quite pull of 20kgs so I had to accept 18kg which is actually an improvement from the beginning of the week ! Albertski pummels the 32kg like it was a babies rattle. Who knows what this guys max is ?
One Arm one rep max Snatch:
DiscoStu hitting the 18kg mark again I was determined to lay them out good and proper, So I grabbed the 24 KGs and to my surprise managed it, yet another improvement from the other day ! Albertski casually snatching 34kg, incredible.
After all this we were all fighting fatigue due to the strenuous gym sessions before hand so we decide to call it a day apart from DiscoStu whom does his bench press, 14kg an arm :)
Only a short workout so there's not much point in writing an overview, but it was a good session with improvement all round !
:)
Watch this space ! Thanks for reading :)
Tuesday 13 March 2012
DiaryOfAGymEnthusiast #4
Location: College Gym 13/03/12
Today I bravely ventured to the vast jungle with a high population of primates known as the college Gym with friends Stuart (DiscoStu),Sam (The man with half a back),Dean (The Hobbit) and the Girls. With our tracksuits on (in aid to blend in) we swiftly passed through without making eyecontact as this would lead to a postcode war, which would have been very inconvinient as i had forgotten mine. So we reached our destination in one piece, apart from Dean which didn't matter as he was only ever a half anyway. On to the actual Spartan Workout
The Workout
1,000m Rowing:
Stuart and I managed this in under 5 minutes so was a good start.
Bench Press on the Smith 4 sets 8 reps:
Sam and Stuart completed on 32kg,
whereas i being a true spartan take on 52kg throughout three sets, last set up to 57kg, only schooled by Dean with his shown ease to complete such reps.
Bicep Curls 4 sets 5 reps an arm:
Casually completed this feat with 15kgs throughout the sets,
Stuart showing improvement with his increase to 10kg an arm, congratulations dude !
Pull ups for reps:
In the one sitting i managed only 8 reps, this being due to the tiredness of the muscle as i had done lots of pull ups yesterday at the Belhus Gym.
Vertical Leg press:
Trying this on weight block 17 ( scale from 1 to 21) i was on my 4 rep and suddenly my seat went shooting backwards causing the weights to crash down creating a loud noise, Silence in the gym....Quite Embaressing and was slightly worried that i had broken the machine to find out that the stopper keeping the chair in place had come loose under the pressure !
Squats on the Smith Machine:
Stuart and Sam attempt 87kg, allowing sam to conquer his biggest setback, well done mate !
Just before this i try to do 82kg as a warm up weight and absolutely fail because i lent to far back into it !! I was not going to let this break me, So after this i smash the weight up to 102kg and lay them out for 3 reps. Stuart and Sam not able to go any further Dean jumps on the Smith and matches me.
This goes on from 107kg up to 127kg, where Dean gambles and gets Stuart to sit on the bar. Total weight = 127kg + 63kg (Stuart) and manages to pull off 2 reps which is debatable whether or not he was not aided by me or Stuart holding himself up but we will give the hobbit his big break.
Obviously not able to match this feat i decide to match my current Squat Max at 137kg but with 6 reps !! improvement !!
Workout Overview
-1,000M Rowing
- 4 sets 8 reps Bench Press on the Smith Machine
- 4 sets 5 reps an arm Bicep Curls
-Pull ups for reps
-Vertical Leg Press Filiure
-Squat Competition on the Smith Machine
1 hour 30 Time Taken
Next Week improvements by Myself
-Take under 4 minutes 30 on the 1,000M Rowing
-weight on bench press up from 52 kg to 57kg complete sets
-Weight from 15kg bicep curs to 17.5 kg
-Atleast 10 pull ups in one sitting, (note to self:dont attempt this if having done the day before !)
-Make sure the Leg Press is secure !
-137KG squats to 142KG
No gym tommorow due to superior forces which prevent my attendance to the Gym, dont worry back on thursday for my Belhus edition ! My next post will probably be tommorow anyway as i have plenty of gym related anecdotes to share with you all, watch this space !
Thanks for Reading !
Location: College Gym 13/03/12
Today I bravely ventured to the vast jungle with a high population of primates known as the college Gym with friends Stuart (DiscoStu),Sam (The man with half a back),Dean (The Hobbit) and the Girls. With our tracksuits on (in aid to blend in) we swiftly passed through without making eyecontact as this would lead to a postcode war, which would have been very inconvinient as i had forgotten mine. So we reached our destination in one piece, apart from Dean which didn't matter as he was only ever a half anyway. On to the actual Spartan Workout
The Workout
1,000m Rowing:
Stuart and I managed this in under 5 minutes so was a good start.
Bench Press on the Smith 4 sets 8 reps:
Sam and Stuart completed on 32kg,
whereas i being a true spartan take on 52kg throughout three sets, last set up to 57kg, only schooled by Dean with his shown ease to complete such reps.
Bicep Curls 4 sets 5 reps an arm:
Casually completed this feat with 15kgs throughout the sets,
Stuart showing improvement with his increase to 10kg an arm, congratulations dude !
Pull ups for reps:
In the one sitting i managed only 8 reps, this being due to the tiredness of the muscle as i had done lots of pull ups yesterday at the Belhus Gym.
Vertical Leg press:
Trying this on weight block 17 ( scale from 1 to 21) i was on my 4 rep and suddenly my seat went shooting backwards causing the weights to crash down creating a loud noise, Silence in the gym....Quite Embaressing and was slightly worried that i had broken the machine to find out that the stopper keeping the chair in place had come loose under the pressure !
Squats on the Smith Machine:
Stuart and Sam attempt 87kg, allowing sam to conquer his biggest setback, well done mate !
Just before this i try to do 82kg as a warm up weight and absolutely fail because i lent to far back into it !! I was not going to let this break me, So after this i smash the weight up to 102kg and lay them out for 3 reps. Stuart and Sam not able to go any further Dean jumps on the Smith and matches me.
This goes on from 107kg up to 127kg, where Dean gambles and gets Stuart to sit on the bar. Total weight = 127kg + 63kg (Stuart) and manages to pull off 2 reps which is debatable whether or not he was not aided by me or Stuart holding himself up but we will give the hobbit his big break.
Obviously not able to match this feat i decide to match my current Squat Max at 137kg but with 6 reps !! improvement !!
Workout Overview
-1,000M Rowing
- 4 sets 8 reps Bench Press on the Smith Machine
- 4 sets 5 reps an arm Bicep Curls
-Pull ups for reps
-Vertical Leg Press Filiure
-Squat Competition on the Smith Machine
1 hour 30 Time Taken
Next Week improvements by Myself
-Take under 4 minutes 30 on the 1,000M Rowing
-weight on bench press up from 52 kg to 57kg complete sets
-Weight from 15kg bicep curs to 17.5 kg
-Atleast 10 pull ups in one sitting, (note to self:dont attempt this if having done the day before !)
-Make sure the Leg Press is secure !
-137KG squats to 142KG
No gym tommorow due to superior forces which prevent my attendance to the Gym, dont worry back on thursday for my Belhus edition ! My next post will probably be tommorow anyway as i have plenty of gym related anecdotes to share with you all, watch this space !
Thanks for Reading !
Monday 12 March 2012
DiaryOfAGymEnthusiast #3
Location: Belhus Gym 12/03/12
Maximal Strength Day
After navigating our way through the treacherous plains and crossing the aged footbridge over the valley which had seen many fall to their deaths, Albertski and I arrive at the Gym in one piece. Ready to tackle a routine so fierce not even the great Leonidas dare take the challenge. We proceed into the gym, with a sense of pride having beaten our record for the fastest time from our home to the gym. Feeling Epic.
Start of workout:
Maximal Strength Day
4 sets of 3 reps one Armed clean and press with dumbell:
Albertski the Venomous Russian ex-semi professional boxer grabs the 26kg for 2 sets before upping his game further to the 28kg dumbell. I used 16kgs the whole way through.
4 sets of 4 reps one armed snatches:
being true Spartans Albertski snatched 2 sets of 30kg then a further 2 sets at 32kg- Monster ! I take on to start with 18kg snatches before increasing my other 3 sets at 20kg
4 super sets of front squats and Romanian deadlifts 8 and 6 reps each:
Bearlike Albertski attacks this with two 28 kg dumbells for the front squats and matched it with his Romanian deadlifts, showing his Russian strips no doubt ! My feeble attempt using just two 12kg dumbells for my front squats (due to demented wrists) I manage to 20kg an arm for my Romanian deadlifts, making me feel quite pleased in a Spartan way.
Finally, 4 sets of 6 reps wide grip chinups followed by 15 pressups:
Albertski takes the route of the Russian, instead of normal pressups he elevates himself adding weight by placing his feet on a bench ! Arnold Schwarzenegger eat your heart out !
I manage the chin ups much better compared to the press ups but nevertheless it was a great session.
Overview of workout:
- 4 sets 3 reps one armed clean and press
- 4 sets 4 reps one armed snatches
- 4 super sets including 8 reps front squats and 6 reps romanian deadlifts
- 4 sets 6 reps widegrip chin ups with 15 pressups
Time taken 1 hour 20
Next weeks improvements by myself:
Go from 16kg one armed clean and press to 18kg 22 kg one armed snatches
16kg front squats and 22kg Romanian deadlifts
15 pressups without rest in between !!
Tough workout but worth a try !
Next post tommorow will be about the adventures at the college gym, Thanks for reading !
Location: Belhus Gym 12/03/12
Maximal Strength Day
After navigating our way through the treacherous plains and crossing the aged footbridge over the valley which had seen many fall to their deaths, Albertski and I arrive at the Gym in one piece. Ready to tackle a routine so fierce not even the great Leonidas dare take the challenge. We proceed into the gym, with a sense of pride having beaten our record for the fastest time from our home to the gym. Feeling Epic.
Start of workout:
Maximal Strength Day
4 sets of 3 reps one Armed clean and press with dumbell:
Albertski the Venomous Russian ex-semi professional boxer grabs the 26kg for 2 sets before upping his game further to the 28kg dumbell. I used 16kgs the whole way through.
4 sets of 4 reps one armed snatches:
being true Spartans Albertski snatched 2 sets of 30kg then a further 2 sets at 32kg- Monster ! I take on to start with 18kg snatches before increasing my other 3 sets at 20kg
4 super sets of front squats and Romanian deadlifts 8 and 6 reps each:
Bearlike Albertski attacks this with two 28 kg dumbells for the front squats and matched it with his Romanian deadlifts, showing his Russian strips no doubt ! My feeble attempt using just two 12kg dumbells for my front squats (due to demented wrists) I manage to 20kg an arm for my Romanian deadlifts, making me feel quite pleased in a Spartan way.
Finally, 4 sets of 6 reps wide grip chinups followed by 15 pressups:
Albertski takes the route of the Russian, instead of normal pressups he elevates himself adding weight by placing his feet on a bench ! Arnold Schwarzenegger eat your heart out !
I manage the chin ups much better compared to the press ups but nevertheless it was a great session.
Overview of workout:
- 4 sets 3 reps one armed clean and press
- 4 sets 4 reps one armed snatches
- 4 super sets including 8 reps front squats and 6 reps romanian deadlifts
- 4 sets 6 reps widegrip chin ups with 15 pressups
Time taken 1 hour 20
Next weeks improvements by myself:
Go from 16kg one armed clean and press to 18kg 22 kg one armed snatches
16kg front squats and 22kg Romanian deadlifts
15 pressups without rest in between !!
Tough workout but worth a try !
Next post tommorow will be about the adventures at the college gym, Thanks for reading !
Sunday 11 March 2012
DiaryOfAGymEnthusiast #2
Location: College Gym- 08/03/12
Recent trip to the college gym on the 08/03/12 results in the display of talent by myself,
Showing off i decide to ask my friends Stuart and Sam to sit on the Smith Machine bar whilst i complete squats for reps, kindly asking Vanessa my other friend to film me.
Stuart weighing 63 kg at 5'11 and Sam weighing 67kg at 6'0, including the weight of the bar at an additional 7kg, totals up to 137kg ! Not much but for someone of my size (5'9 weighing in just 71.8kg), It is a mammoth of a task. See how i get on, watch my video, please comment :)
Video Description: 4 reps 137kg squats by keiran
Subscribe to:
Posts (Atom)