Journal Entries
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Tuesday 15th Jan
Posted Jan 17, 2008
Have to get my head around the psychology, cos always try and do the max on first set, then struggle on set’s two and three for Pull up’s.
Managed 10, 8 and 6 mixed with & 3 sets of 8@ 40kg MP’s.
Then Dead’s 3 set’s of 8 @ 80 kg stiff legged and three sets of 8 @ 90 kg normal. Used Smiths for Squat’s, 3 set’s of 8, but only 60KG.
These two were done independently cos it was busy again.
Even with the rest periods managed these core exercises in 30-40 minutes
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Followed with inclined presses, flies, farmers walks (2x40kg for three sets), overhead cable pull’s and seated curl’s.
This time felt more positive, probably cos of working to a plan for first time.
Have devised an Excel spreadsheet with targets for appropriate sessions,
all I need to do now is stick to it 
Thinking of adding some support exercises to the schedule. Tend to be sticking with same old, not exactly ideal. Missing things like Dip’s and the odd few crunches…we’ll missing might not be exactly the right term
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Latest reply: Jan 17, 2008
Tuesday 8th Jan
Posted Jan 9, 2008
Busy gym, not good for equipment access.
Smith's for Deadlifts (100kg) Bumbells for Squat's(2X36kg).
Pull up's and Military presses. Farmers Walks (2x40 kg)
5 minutes mixed state cardio. Cable overhead pull's , seated lateral presses(75kg)and cable pull downs (61kg).3 sets of 8 for majority exceptions pull up's 8,8,6 and the obvious farmers.
The Squats were straight armed and felt too similar to first part of deadlift. Next time use dumbells at shoulder height and put weight up to 38-40 kg X2.
Previous rest times well out,used MP3 track times to guesstimate this session.
Felt exhaused (mainly from Cardio-bike sprinting) but not as drained as prviously
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Latest reply: Jan 9, 2008
Sunday 6th Jan
Posted Jan 7, 2008
Benching 70 kg on freeweight barbell and rows with 18kg dumbells
Follwed by Squat barbell at 70kg and two 40 kg bumbells for Dead's.
Loos of grip on last set of Dead's so did Farmer's walk woth the 40 kg dumbells. Followed this by doing inclined flies at 22kg and pull overs at 34 kg
Finished with curls at 30kg plus whatever the curl bar is (not a lot)
Next session I need to time breaks and squat with dumbells, keeping barbell for Dealifts.
On 3 sets of 8 for all.
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Latest reply: Jan 7, 2008
Wed 2nd Jan
Posted Jan 3, 2008
Today was about doing the second part of the antagoinsitic routine.
Some thing went wrong, which affected the whole session.
1) I felt entusiastic throughout the day but when I got to gym after work I felt drained and dissapointed that the place was busy.
2) The first thing I did was to try and lift a bar loaded with weights (30kg) , not noticing there were no collars on. First I tried to curl it to put in on high pegs, next I tried to clean it up and the bloody plates fell off ( Died of embarrasment and swore). Thius again affected my whole session.
Given my poor mental attitude i was already facing defeat.
I began squats but felt a lack of energy. Pyramid to 76 kg but still not happy with form.Deadlifts I tried the 44 kg Dumbells but could not manage to retain grip after four reps on sets two and three.
Pull up's were better at a 10 for first set and six on the second.
At this point I still had mental scaring from point (2) so I did not alternate the pull up's with Military press. Instread used the cable machine for overhead pull's (Two consecutive pull movements-not what was called for)
I then went to the cardio room and did 5 minutes on a bike followed by seated fly's and seated curls.
On reflection the lesson is this was not the ideal time to train and having made a faux par, failed to concentrate further and stick to the plan. Hence I cannot make a judgement of antagonistic training until I have stuck to the plan.
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Latest reply: Jan 3, 2008
Sunday 30thDec
Posted Jan 3, 2008
Today's Gym session was going to be the first to experiment with anatagonistic sets(back to Back set's of push or pull movements).
My new exercise regime is a two day per week plan involving Benching, Deadlifts, Squats, Pull ups, Rowing and Military press.
The idea is to do 3 sets of each exercise with 7 repetitions in each set, alternating in paired exercises e.g. Deadlift and Squat,Bench and Rowing, on Day 1,Deadlift and Squat, Pull up's and Military press on day 2.
The requirement is to do 1 set of 7 reps of say Deadlifts rest for minute then do 1 Set of Squat's, rest for 1 minute then back to Deadlift's and so no until three sets of each exercise in the paired group have been completed.
Once a paired group is finished you go on to the next pair i.e. Bench Press and Rowing.
Sunday's are generally quiet in the weight's room so I started doing Squat's, but as a pyramid.This got me up to 75 kg, which is a reasonable achievement.
Alternating with Deadlifting is always going to be problem because
using two bars and several plates will result in one piece of equipment lying around ready for other's to assume is unused. My answer is to take up Dumbells for one and a barbell for the other, as long as Dumbells go high enough in weight.
Using the 44 kg Dumbell's I managed 3 sets of seven Deadlifts but my grip was giving way on the last set
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Benching involved pyramids on the free weight's bar. Luckily I put guides in place as I failed on 80kg , had to have assistance to return the bar to the peg's.
Finished with Pull up's (MAX 10)and Curl's/ Reverse curls. After failure on the bench my mindset was not right for putting in the best efforts here.
In hindsight pyramid's and doing back to back's are not best but the overall amount of wrok done was way above what I normally achieve in the same time
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Latest reply: Jan 3, 2008
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r4registry
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