Right, time to stop fucking around. I used to have a log on FA but grew bored with it a while back. I'm not a figure competitor - I'm an office worker with a fat English arse who happens to like lifting heavy whenever possible.
I have a lot of challenges: I'm 42, so youth and hormones are not on my side, but mainly it's the accumulation of training injuries that slows me down. I have two problem shoulders (one I did in my twenties, the other started playing up last year), grumbly knees, a weird ham/glute pain that comes and goes, and a fucked right ankle. Really I should just be taken out back and shot, but I'm a stubborn old sod and will keep on training regardless.
A lot of my problems are caused by the inordinate amount of time I spend hunched over a computer (work and pleasure - I'm a compulsive gamer, which comes of being a former games journalist) so I need to fix my horrible anterior pelvic tilt and slightly kyphotic posture which should help with things like my squat, which is pathetic due to the fact I fold like a concertina once I put anything more than 30kg (66lbs) on my shoulders. So I've been doing light box squats and so forth to try and get the mechanics down before adding weight.
Anyway, I have not long come back from a nice holiday in Korea and Japan, so have been easing back into things. Today was the first day I've pushed myself much since I got back (jetlag was a bitch!)
12 x 50kg (110lbs) - this felt pretty good so decided I would see if I can improve my 1RM.
5 x 60kg (132lbs)
4 x 60kg (132lbs)
1 x 70kg (154lbs)
2 x 80kg* (176lbs)
10 x 50kg (back off set)
Now, I'm not too chuffed about the last lift. I told the guy I'd asked to spot *not to help, other than to hand off and then stay with the bar in case I had an epic fail. However, it felt as though it came up much too easily. He swears he didn't help, but I know for a fact it felt too light to be all me. So I'm going to have to try this again with a different spotter at some point soon.
Followed this with three sets of the following triset:
Chins (palms facing) x3
Decline push-ups (feet on a block) x10
16kg (35lb) kettlebell swings x15
I'm a bit disgusted at the chins - I could do 5 last week, but these are a real weakness for me. I am horrible at them, so I try to do them often. Aim is to get 10.
Incidentally, can't do pull-ups as the overhand grip aggravates my acromion.
3 sets of 16kgs (35lb) Kettlebell snatches, 12 reps per set (6 per arm)
3 x Superset:
10 x 25kg (55lb) straight arm pulldown on the lat pulley machine
15 x 16kg (35lb) kettlebell swings
After that I was pretty much done, other than having to carry the bloody kettlebell home (I have to take my own to the gym as the gym's few kbs are only to be used with the supervision of a personal trainer - lame. Fortunately the gym's round the corner from my home, maybe 300 yards or so).
Went home, ate a three eggs cooked in butter and a head of broccoli. Felt better.