Phase Two
By Welsh Guy on Feb 24, 2012 in General | 0 Comments
I have started and will update shortly as well as my body stats which I feel may not make happy reading
Last Sessions Phase One
By Welsh Guy on Feb 24, 2012 in General | 0 Comments
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Barbell Bench Press
|
12 10 8 6 12-15
|
17.5 – 20 – 22.5 – 25 – 17.5
x 13 |
|
Flat Bench Dumbell Flyes
|
4 Sets 10
|
12.5
|
|
Incline Dumbell Press
|
4 sets 10
|
15
|
|
Seated Dumbell Press
|
12 10 8 6 12-15
|
10 – 12.5 – 15 – 17.5 – 7.5 x
15 |
|
Dumbell Lateral Raise
|
4 sets
|
7.5
|
|
Seated Shoulder Press Machine
|
3 – 4 Sets
|
25
|
|
Lying Tricep Extensions
|
12 10 7 4 12-15
|
36 – 41 – 45.5 – 50 – 36 x 15
|
|
Cable Pressdowns
|
4 Sets
|
45.5
|
Quite a good increase from where I started with the bench press. The weight is obviously each side not total and doesn’t include the bar. Not much of an increase with the flyes but my shoulders started to play up so I decided it would be better if I concentrated on getting the muscles working again. INcline amount doubled, but again with the shoulders playing up a little not to mention the fatigue I was suffering from.
The shoulders as you can see have improved, not as much as I would like but then considering how dodgy they are I’m pleased. I am also really happy with the improvement with the triceps as well
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Chin Ups
|
4 – 5 sets to failure
|
75 – 10, 8, 7, 6, 4
|
|
Seated Cable Rows
|
12 10 8 6 12 – 15
|
45 – 20 – 55 – 60 – 45 x 12
|
|
Nautilus Pullovers
|
4 sets 10
|
73
|
|
Straight Barbell Curls
|
12 10 8 6 12 – 15
|
41 – 45.5 – 50 – 54.5 – 41 x
15 |
|
Seated Incline Dumbell Curls
|
4 sets
|
12.5
|
|
Reverse Barbell Curls
|
4 sets
|
27.5
|
|
Wrist Curls
|
4 sets
|
27.5
|
Day two developement
Not very impressed with my pull downs as there has been no real improvement. I really struggled with bodyweight lifts so opted for pull downs hoping to increase to my body weight but fell far short of the weight. A 10kg increase in cable rows which weren’t really cable rows as my gym doesn’t have the tools for the job. but there is a machine. A huge increase in the nautilus pullovers and I really got to enjoy them. Not a great increase in any of the curls except the wrist which I manged to successfully work towards.
Some things I’m not that impressed with and others I am. What I am happy with though is that I finished the phase with only having a week off for xmas and a week off before I went on holiday which was the last week of the phase.
Still Working Out
By Welsh Guy on Jan 13, 2012 in General | 0 Comments
I’m still working out but I’m not going to update daily I will update periodically as this could get pretty boring otherwise.
The Society We Deserve
By Welsh Guy on Jan 13, 2012 in General | 0 Comments
We are supposed to be caring and unselfish citizens and the government should lead by example in this.
However when a foster carer who has looked after a child with severe learning difficulties caused by the parents for 18 years then the child wins a vast sum of money in compensation and responsibly looks after the money ensuring that it is not being dipped into and is growing for the child to have the benefit in later life.
Why does the local authority think it has the right to bully the foster parent into allowing them to “look after” the money for a nominal charge? The foster carer has been doing a good enough job for the last I don’t know how many years.
On a similar note why would social services try to get this now adult back with the birth parents who did unspeakable things to cause the child the mental health issues?
What sort of example is the local authority leading?
British social services are a disgrace with no accountability for allowing children to stay at risk for far too long as well as giving the parents unsupervised access allowing the sick people who are these childrens so called parents further opportunity for abuse.
Leading by example, successive governments are leading the country into the depths from which we will never recover. This is why there are so many scumbags out there. No deterrent.
Data Protection
By Welsh Guy on Dec 20, 2011 in General | 2 Comments
Today I received an alarming letter from my former employees.
It advises that they have discovered that two IT back-up storage tapes cannot be accounted for and are missing. It goes on to say that the storage tapes contain HR data relating to staff in employment with the Cattles Group up to October 2010. It also advises that it includes detailed personal data such as date of birth, NI numbers, home addresses, and even worse bank account details. They believe that it is likely that my data was included on these tapes, and that they went missing at the end of November 2011.
They go on to say that there is no evidence that the information has fallen into the wrong hands, but thay cannot rule it out either.
They then go on to advise that I should join ProtectMYID to make sure people aren’t taking out credit in my name.
To receive this information eight months after being informed that my services were no longer required when they shut my branch down is a kick in the teeth to say the least.
I’m also wondering if I can legal action against them for not taking proper care of my personal details.
I would like to thank my former employers for making 2011 a year to forget on many different levels
A little easier
By Welsh Guy on Dec 20, 2011 in Fitness | 0 Comments
Well the last two days have been a little bit of a boost. I’ve managed to complete the whole routine and do a bit of cardio. I say the whole routine I just need to add the ABs in and it’ll be sorted
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Barbell Bench Press
|
12 10 8 6 12-15
|
10 – 12.5 – 15 – 17.5 – 7.55
|
|
Flat Bench Dumbell Flyes
|
4 Sets 10
|
7.5
|
|
Incline Dumbell Press
|
3 sets 10
|
7.5 x 2 – 10 – 9, 7.5 – 1, 10 –
6, 7.5 - 4 |
|
Seated Dumbell Press
|
12 10 8 6 12-15
|
7.5 – 10 – 12.5 – 15 – 7.5
|
|
Dumbell Lateral Raise
|
4 sets
|
5
|
|
Seated Shoulder Press Machine
|
3 – 4 Sets
|
5 x 2 , 5 – 5 x 1
|
|
Lying Tricep Extensions
|
12 10 8 6 12-15
|
13.5 – 22.5 – 27.5 – 32 – 18
|
|
Cable Pressdowns
|
4 Sets
|
22.5 x 1, 27.5 x 2, 32 x 1
|
Cardio for yesterday was nothing to shout out about but it’s gotten me a starting point. 8:16 mins for 1.08k my heartrate was through the roof so again it should kick it all off for me.
Today’s workout left me drained but fulfilled and pleased I’m making progress
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Chin Ups
|
4 – 5 sets to failure
|
70 – 10,5,5,4
|
|
Seated Cable Rows
|
12 10 8 6 12 – 15
|
35 – 45 – 55 – 60 - 30
|
|
Nautilus Pullovers
|
4 sets 10
|
20
|
|
Straight Barbell Curls
|
12 10 8 6 12 – 15
|
32 – 36 – 41 – 45.5 – 36
|
|
Seated Incline Dumbell Curls
|
4 sets
|
10 x 3, 10 – 8, 7.5 - 2
|
|
Reverse Barbell Curls
|
4 sets
|
27.5
|
|
Wrist Curls
|
4 sets
|
9 – 13.5 – 18 - 18
|
Cardio for today lasted a little longer and a little further. I lasted 15mins and did 1.8k
A bit of protein and creatine before I left and when I got home will also help with the recovery. As will my UA recharge top.
Now the hard work begins
By Welsh Guy on Dec 13, 2011 in Fitness | 0 Comments
Where have I been after such a short comeback.
After the the 2 sessions last week I could hardly move for DOMS and to go with this I was suffering with manflu which knocked me for 6. I’m nearly better and have been gagging to get back into it, but reslly had to wait until my body had recovered from the workout. Hopefully there’ll be less of a break between my second and third workouts lol
Day one was yesterdays workout
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Barbell Bench Press
|
12 10 8 6 12-15
|
10 – 12.5 – 15 – 17.5 – 7.55
|
|
Flat Bench Dumbell Flyes
|
4 Sets 10
|
7.5
|
|
Incline Dumbell Press
|
3 sets 10
|
7.5
|
|
Seated Military Press
|
12 10 8 6 12-15
|
2.5 – 5 – 7.5 – 3.75 didn’t
manage 4th set but did extended set |
|
Dumbell Lateral Raise
|
4 sets
|
5 for 4 sets
|
|
Seated Shoulder Press Machine
|
3 – 4 Sets
|
Unable to complete as feeling ill
|
|
Lying Tricep Extensions
|
12 10 8 6 12-15
|
Unable to complete as feeling ill
|
|
Cable Pressdowns
|
4 Sets
|
Unable to complete as feeling ill
|
Completely drained while working out but definitely feel better for getting out of the house and doing a bit. Also I did this workout halfway through the day without having anything to eat. Now this is fine if I do it first thing but by mid morning I’m really starting to flagg. So there’s a lesson learnt there.
Todays workout was a little better but again it’s something for me to build on
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Chin Ups
|
4 – 5 sets to failure
|
70 – 8,5,4,3
|
|
Seated Cable Rows
|
12 10 8 6 12 – 15
|
35 – 40 – 50 55 - 25
|
|
Nautilus Pullovers
|
4 sets 10
|
15 – 20 – 20 - 15
|
|
Straight Barbell Curls
|
12 10 8 6 12 – 15
|
32 – 36 – 41 – 50 – 32
|
|
Seated Incline Dumbell Curls
|
4 sets
|
7.5
|
|
Reverse Barbell Curls
|
4 sets
|
22.5 – 27.5 x 3 sets
|
|
Wrist Curls
|
4 sets
|
Unable to complete
|
The hard work will really begin from now on making sure I get to complete all the sets in full and also then start to slightly increase the weight. Primarily this routine is to build size before I start to work on strength.
I did manage 5 mins of cardio as well today which was a strange experience. But again this is something to build on. I’m assuming that the better my stamina the stronger I will become which will in turn allow me to complete the sessions in full.
Weights and Measures
By Welsh Guy on Dec 3, 2011 in Fitness | 0 Comments
This isn’t pretty reading either but at
least it’s hard evidence of where I am
least it’s hard evidence of where I am
|
Body Part
|
Weight
|
|
Weight
|
18st 13lbs
|
|
Body Fat Percentage
|
36.1%
|
|
Neck
|
17 1/8”
|
|
Chest
|
49 ¾”
|
|
Waist
|
47 1/8”
|
|
Left Bicep
|
16 ¼”
|
|
Right Bicep
|
16 ¾”
|
|
Left Forearm
|
12 ½”
|
|
Right Forearm
|
12 ½ “
|
I suppose this should be updated once a
month. Probably not going to be too much difference with the holidays
coming up but I’m sure I will move in the right direction long term.
month. Probably not going to be too much difference with the holidays
coming up but I’m sure I will move in the right direction long term.
I haven’t measured my legs as these are
probably the only part of me that’s OK. Also by doing the cardio I
intend to add, this will maintain my legs strength and size.
probably the only part of me that’s OK. Also by doing the cardio I
intend to add, this will maintain my legs strength and size.
With over 6 stone of body fat I am confident I can lose 3 stone of it quite easily.
I will in due course put a before and after picture up just to see the results
Day 2
By Welsh Guy on Dec 3, 2011 in Fitness | 0 Comments
I awoke this morning with a severe case of delayed onset muscle soreness (DOMS) I made my way to the gym wondering how I was going to manage to move to complete the exercise as well as lasting the weekend.
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Chin Ups
|
4 – 5 sets to failure
|
80kgs – 4
70kgs – 4
60kgs – 8
60kgs – 6
|
|
Seated Cable Rows
|
12 10 8 6 12 – 15
|
35 – 40 – 45 – 50 – 25
|
|
Nautilus Pullovers
|
4 sets 10
|
15
|
|
Straight Barbell Curls
|
12 10 8 6 12 – 15
|
32 – 36 – 41 – 45.5 – 27.5
|
|
Seated Incline Dumbell Curls
|
4 sets
|
2 x 5 – 2 x 7.5
|
|
Reverse Barbell Curls
|
4 sets
|
22.5
|
|
Wrist Curls
|
4 sets
|
Unable to complete
|
Once again I didn’t manage to complete the routine in it’s entirety but I’m confident that with perseverence I will get to where I physically want to be. While this might become a little repetitive for you, for me it might prove invaluable to ensure I continue training to improve my health. It might also be that I begin to note other thoughts.
A day off for recovery tomorrow and then it all starts again on Sunday
A new beginning
By Welsh Guy on Dec 2, 2011 in Fitness | 0 Comments
Well I have finally been given the go ahead to lift some weights but still no contact. So rugby training is out of the window at present as they think there is still a small crack in the shoulder.
So today I carried out this Chest, Shoulders, Triceps routine. Not a lot to shout about with shoulder extremely weak which is to be expected. Also the chest is very weak but it’s a start.
I was also too tired to do any cardio.
|
Exercise
|
Sets &
Reps |
Weight kgs
|
|
Barbell Bench Press
|
12 10 8 6 12-15
|
7.5 – 10 – 12.5 – 15 – 5
|
|
Flat Bench Dumbell Flyes
|
4 Sets 10
|
7.5
|
|
Incline Dumbell Press
|
4 sets 10
|
7.5
|
|
Seated Military Press
|
12 10 8 6 12-15
|
5 – 7.5 – unable to complete 2
sets 0 kgs for 12 |
|
Dumbell Lateral Raise
|
4 sets
|
2 x 2.5 kgs – 2 x 5 kgs
|
|
Seated Shoulder Press Machine
|
3 – 4 Sets
|
Unable to complete even with 0 kgs
|
|
Lying Tricep Extensions
|
12 10 8 6 12-15
|
13.5 – 18 – 22.2 – 27.5 – 9
|
|
Cable Pressdowns
|
4 Sets
|
3 x 22.5 – 1 x 9
|