Meandering Monday and Weighted Chin Ups.

Arrived at the depot for 6:50am, 10 minutes earlier than normal, because I’m trying to have more time to organise my route in the mornings.

103 deliveries and collections throughout the day, with 154 parcels handled.

A relatively relaxing day driving today, not rushed at all but still a high amount of deliveries, they were condensed for once too.

Left the depot at 6:50pm as I cleaned the van. 12hr day. :/

Home, food prepped and then some exercise.

5 x 20kg Weighted Chin Ups

5 x 15kg Weighted Chin Ups

5 x 10kg Weighted Chin Ups

5 x 5kg Weighted Chin Ups

Holy. Shit.

I just did the last rep of the 1st set and thought “phew that was tough but good going weeman”.

Then when I just got the 5th rep on the 2nd set I was like “what the fuck is going on”.

Then I realised I was supposed to be starting at 15kg not 20kg pmsl, oh and also dropping in 2.5kg increments not 5kg, doofus.

Anyway. I did them that’s what’s important and the 3rd an 4th sets were smooth.

I’ll pay more attention next week, but I’ll stick to this week’s weights, see how the first couple of sets feel for a 2nd time, but strength wise I’m more than happy with the weight.

Shower time and bacon and eggs for dinner mmmmm.

Until next time…

WeeMike

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Manic Delivery Day and Weighted Chin Ups

Phewee, today was by far the busiest day of the year.

Arrived at the depot for 7am. 103 deliveries and collections, with 174 total parcels handled. Left the depot at 6:45pm. 11.75hrs, phew.

As a whole Tuesday are supposed to be the busiest day of the week at the depot, but on my route that’s not normally been the case. However, today, oh boy, was it busy lol.

Anyway. Got home food prepped for tomorrow and then did some weight lifting.

5 x 12.5kg Weighted Chin Up

5 x 10kg Weighted Chin Up

5 x 7.5kg Weighted Chin Up

5 x 5kg Weighted Chin Up

My wrists and elbows felt fine today. No idea why they ached so much yesterday, but I felt good when I got home so went straight to the weights room. Felt strong, so did an extra set too.

Now I’ve showered, had dinner and sat down, I feel whacked, think I’ll sleep well tonight.

Until next time…

WeeMike

Weighted Chin Ups Ahoy.

Depot arrival at 7am. 96 deliveries and collections. Left the depot at 6:30pm. 11.5hr day.

Same amount as last week delivery wise but they were spread out more so the day was longer. Hey ho.

Got home, food prepped for the next day and then did some exercise.

5 x 11kg Weighted Chin Ups

5 x 8.5kg Weighted Chin Ups

5 x 6kg Weighted Chin Ups

5 x Bodyweight Chin Ups

Added 1kg to the weighted chins tonight, felt about the same as last week, so will add another 1kg next week too, added an extra set on the end of just bodyweight, man the difference with no weight is awesome, I felt so light lol.

Mmmmm bacon, egg and chips for dinner, then an early night, I feel pooped tonight!

Until next time

WeeMike

Weighted Chin Ups Make Me Feel Manly, Grrrrrr.

Tuesday is normally the busiest day of the week, however, today was a few deliveries short of yesterday, so I’m thinking that Wednesday may well turn out to be this weeks busiest day.

Anyhoo.

Got to the depot for 7am. 97 deliveries and collections throughout the day. Left the depot at 5:30pm. 10.5hr day, sweet. Probably as short as a day goes for me I think.

Home, a quick bit of exercise, prepared tomorrows food and showered, all before 7pm, bosh!

Today’s exercise was some weighted chin ups.

5 x 10kg chin up

5 x 7.5kg chin up

5 x 5kg chin up

Man, I love chin-ups so much, always have. I’ve done them for over 15yrs now and along with push-ups, they are no doubt one of my favourite exercises to do.

Mainly because you can do them almost anyway you can hang from, but also because I love the feeling I get in my back muscles.

I was thinking I should make a goal of maxing out my chin ups. A few years ago my record was 17 bodyweight chin ups and since then I’ve not tried to max out again.

I’ve always preferred doing weighted chin ups than endless bodyweight ones though.

My max to date (again a few years ago) on weighted chin-ups is 2 reps with 25kg around my waist, which is pretty good I reckon.

I think I’m going to try and beat that this year. I’m feeling pretty strong on them again having spent the last few weeks doing some a few times a week, so we’ll see how that goes.

Time to go, steakburgers are calling om nom nom nom.

Until next time…

WeeMike

Weightlifting at last! 

Finally managed to finish work early enough to be home for 5pm and I got some weightlifting in, finally! 

Was really excited for some reason lol. Felt like it was Christmas.

Until I got under the bar. 

I decided to start with some 5 rep sets of squats.

I’ll stick with 2.5kg over bodyweight to start with I thought. So I plonked 72.5kg on the bar and holy moly did it feel heavy.

5th rep I was straining, I could feel the veins in my head bulging lol. 

2nd set was strangely easier and 3rd set felt pretty good too.

Guess I just needed to greese the cogs as it were. 

I wanted to do more but thought better of it, we’ll see how my body feels over the next few days lol.

Also did some bent over rows, as I don’t feel I can do any deadlifting until I’m properly back into it. And I stuck with 46.5kg on the bar for 3 sets of 8 for those.

Then I did a 10 rep set of chin ups and finished off with some side raises, because I could lol. 

I’m going to work on a plan this week for the coming few months. And this time I think I’ll put down 15 exercises that I want to do through the week and then when I get home from delivery driving, I can pick a few exercises from the list, according to how tired I am. 

That’s the plan anyway, it working is another thing, we’ll see how my body reacts this week.

Until next time, 

WeeMike

Proper Sleep Makes All the Difference and 1,250 Chin Ups is a Distant Memory

So here we are the last day of my work week and I’ve only been up at 3am once this week. The difference on my whole being is amazing.

Apart from my Christmas break last year, I haven’t had more than 2 straight days off over 7hrs sleep, until this week. So around 9 months and during that time I had forgotten how it felt to feel normal during the day time both energy wise and having a clear head to think properly.

Until you are consistently tired day in day out like I have been for the last 9 months, you really don’t understand how cloudy your thoughts become.

Only this morning having had my 3rd night in a row of 7hr+ sleep did I really think about how long it’s been. And the great thing is I’ve got another 3 straight nights of 7hr+ sleep too!

Which is why I’ve made sure to get in some workouts this week, to make the most of it.

Yesterday was my 2nd decent workout and I’ve got another one planned for Friday and then hopefully Sunday, making 4 in total for the week for the first time in months.

So yesterday I did the following:

Rear Dumbbell Row: 5kg x 10, 6kg x 10, 7kg x 10

Upright Barbell Row: 30kg x 10, 32.5kg x 10, 35kg x 10

Bodyweight Chin Ups: 6, 6, 6

Bentover Barbell Rows: 46.5kg x 8, 49kg x 8, 51.5kg x 8

Seated Cable Row: 20kg x 10, 25kg x 10, 30kg x 10.

No major lifts or movements, as I decided just to do some accessory movements and save the main exercises for Friday and Sunday. Well except for the chin ups, I guess they’re a main movement.

I can’t believe how unconditioned I’ve become doing chin ups. I’ve never been a master at them in that I’ve never been able to do more than 10-12 for a single set and then I tail off 10, 8 etc but I’ve always normally been able to bang out sets of 6 set after set.

My record from a few years ago when I entered a competition was 1,250 chin ups in one day. I literally had a timer and was pumping out sets of 6 reps every 15/20 minutes through out the day, even during work on the farm. I’d done them on polytunnel piping, tree branches, forklift truck arms, basically anywhere I could do a chin up, I did one.

It was a week long competition and I managed 7,000 reps for the week which got me 1st place amongst I think 50 odd people. And I’m still pretty chuffed with that to this day.

But now. Meh, fucking lack of sleep pmsl. I was really puffing after the 3rd set of 6 reps and my arms were shot.

Hey ho, it is what it is, I’ll be back strong and conditioned soon enough. But for now that’s the fitness talk over.

A nice short 6hr day at work hopefully and then I’m whizzing home on the bike to play the new Fifa 17, ooooooooh I feel like a fat kid in a donut shop!

Until next time…

WeeMike

Rest day means exactly that, rest, numb nuts.

In the past I’ve had a tendency to get itchy fit on what I call my rest days.

These days were supposed to be a do nothing exercise day, where I’ve not had an allocated workout. But they used to end up being days where I’d do something like handstand presses or pistol squats.

Just something which wasn’t weight lifting and that got me stronger in some way.

I’ve learnt my lesson now though.

Although handstand presses and pistol squats used to come easy to me when I kept the reps below 5, I started wanting to do more reps and started working towards doing sets of 10 reps and this would tax my body more than it needed on what was supposed to be a rest day.

I didn’t really pay too much attention to my bodies aches and just put it down to that’s the way my body was supposed to feel, I’d just lifted some heavy weights, so I should ache all the time, right?

Nope.

At the moment I’m making the most of my rest days and not doing any lifting or strenuous exercise what so ever. I might go for a walk for an hour or so, or a light cycle somewhere, or even if it’s raining I’ll have a light walk on the treadmill, but that’s it.

I’m not doing any running on the treadmill at the moment. I decided that if I wanted to see maximum muscle growth from my current workouts that I should give the running a knock on the head for a while.

Seeing as though I struggle to get more than 6 to 6.5hrs sleep every night when I’m on a 4am start for delivery driving, I didn’t think that my body could cope with the added recovery needed from the running as well as the weight lifting.

It’s a little annoying as I do like a quick short sprint, but I know that when I’m lifting the weights I am now and also getting less than 7hrs sleep a night then my body just won’t recover.

And it is starting to pay off having a rest day in between each of my workouts, as although I do tend to have at least one body part that is aching every day, I’m not feeling overly whacked every day like I used to when I did something strenuous on rest days.

I think that once I’m at the end of this current routine I’ll look at reintroducing some sprinting back into my fitness routine as I do miss it, but until then I’ve got to hold back on the desire to bust a nut when I should be resting up.

It’s just a bit strange actually having to mindfully force myself to not do anything strenuous, when I look around me and people have a tendency to struggle to get themselves to do anything basic, let alone strenuous lol.

Hey ho, I guess that’s what comes from sticking with exercise long term!

Thursdays workout was a good one, I had the accessory movements, all of which went really well…

Exercise Reps Weight in KG’s
Chin Up 8,8,8,7 4,3,2,1
Dumbbell Lunge 10,10,10 12.5,10,7.5
Overhead Tricep Press 12,12,12 13.5,12.5,11.5
Good Mornings 12,12,12 48.5,43.5,41
Dumbbell Curls 8,10,14 12,9.5,7

I managed to get an extra rep on the last set of chin ups, which was good, slow but steady progress on them!

I added a few reps to each set of the tricep presses and they felt almost bang on, so I’ll add a kg to eat set but drop the reps for next time, same as the good mornings, they are starting to get to a taxing weight now, so I’ll add a few kg’s to each set, but drop the reps.

The lunges need to go up by 2.5kgs a set I think as whilst they are taxing, apart from the first set the others aren’t really. And although this is an accessory day where I’m not supposed to be overly taking myself, I know that I’ve gone much heavier on the lunges last year, so it’s time to push them a bit more now.

The curls are curls, they’re nothing impressive and I don’t intend them to be, I’m happy getting bicep growth from the chin ups. So I’m going to keep the weights the same for next time, but try for a few more reps on each set I think as all the sets were almost bang on and I just got the last rep on each pretty much.

Right, that’s that entry, gotta go shovel some food into my face before this afternoons weight lifting, which I’m looking forward to. It’s raining and stormy outside so I find there’s no better way to spend an a few hours then lifting some weights!

Until next time…

WeeMike