T Nation

I’m Not So Good with the Advice. Can I Interest You in a Sarcastic Comment?

Info:

Age - 37
Country - England
Occupation - Student nurse
Living - With partner in 2 bed flat, no kids or pets

Training:

I have a love hate relationship with the gym, I get distracted and stop going but when I’m going I love it! I have tried out pretty much all the gyms in my area and have found a reason to leave them all. I am currently a member of two gyms:

Gym 1 - a bus journey await (40ish min), new, great machines, not busy (yet), 1 power rack + 4 squat stands, 1 bench press, loads of weights etc
Gym 2 - 5 min walk, basic, not busy in afternoons, less equipment, 1 squat stand, 1 bench press, limited weights

My schedule is all over the place, some weeks I can go 4 times, some only 1.

I started back recently doing SS 5x5 but got bored so I am currently doing a 5/3/1 type workout. I like to add cardio, core, cable exercises afterwards if I have the time.

I am hoping that by having this thread I will be more consistent with my training. I am not a power lifter or a bodybuilder, I don’t like the look of guys or girls who do figure competitions. I like shape and muscle but not like that. The nails, the tanning, the dieting, no thank you.

I have a habbit of always thinking about my next exercise, seeing the rack or bench free and thinking someone will take it before I can. About going to the gym to not use the power rack but on arriving seeing it empty and just having to use it. I hope by doing only 1 main move each workout will stop me doing that.

My worse exercise so far is OHP, I don’t have power/strength in my left arm as I do in my right. I need to really work on this. I also can’t do pull ups or press ups.

About time I posted my workouts:

2019-06-22: Starting light.

Dead Lift Warm up
5 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)
3 x 35.0 kg (77lb)

Dead Lift Main
5 x 35.0 kg (77lb)
5 x 45.0 kg (99lb)
5 x 50.0 kg (110lb)

Dead Lift Boring but BIG sets
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)

Deficit deadlift
10 x 30.0 kg (66lb)
7 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)

Dumbbell row
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)

Sumo deadlift
8 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)
8 x 30.0 kg (66lb)

T-bar row
10 x 5.0 kg (11lb)
10 x 5.0 kg (11lb)
10 x 5.0 kg (11lb)

More to follow.

2019-06-23

Bench Press Warm up
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
3 x 20.0 kg (44lb)

Bench Press Main
5 x 20.0 kg (44lb)
5 x 25.0 kg (55lb)
5 x 30.0 kg (66lb)

Bench Press Boring but BIG sets
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)

Close grip bench press
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)
10 x 15.0 kg (33lb)

Dumbbell bench press
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)
10 x 6.0 kg (13lb)

Incline bench press
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)

Yes I did use the smith machine, only as I had sets of 15 kgs and I was at the local gym which doesn’t have a 15kg barbell. I don’t particularity like the smith machine and don’t use it much if at all.

2019-06-24

Military Press Warm up
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
3 x 20.0 kg (44lb)

Military Press Main
5 x 25.0 kg (55lb)
5 x 25.0 kg (55lb)
5 x 25.0 kg (55lb)

Military Press Boring but BIG sets
10 x 22.5 kg (49lb)
5 x 22.5 kg (49lb)
5 x 22.5 kg (49lb)
5 x 22.5 kg (49lb)
5 x 22.0 kg (49lb)

Dumbbell front raise
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)

Dumbbell lateral raise
5 x 6.0 kg (13lb)
5 x 6.0 kg (13lb)
5 x 6.0 kg (13lb)
5 x 6.0 kg (13lb)
5 x 6.0 kg (13lb)

2019-06-29

Squat Warm up
5 x 20.0 kg (44lb)
5 x 25.0 kg (55lb)
3 x 30.0 kg (66lb)

Squat Main - can go heavier than this.
5 x 30.0 kg (66lb)
5 x 35.0 kg (77lb)
5 x 40.0 kg (88lb)

Squat Boring but BIG sets
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)

Calf raises
10 x 0.0 kg
10 x 0.0 kg
10 x 0.0 kg
10 x 0.0 kg
10 x 0.0 kg

Chin-ups - can’t do these at all
5 x 0.0 kg

Front squat - can’t do these either, don’t know how to place the bar
5 x 15.0 kg (33lb)
5 x 15.0 kg (33lb)

Leg curl
10 x 50.0 kg (110lb)
8 x 50.0 kg (110lb)
8 x 50.0 kg (110lb)

Leg press
10 x 10.0 kg (22lb)
10 x 10.0 kg (22lb)
10 x 10.0 kg (22lb)
10 x 10.0 kg (22lb)
10 x 10.0 kg (22lb)

1 Like

Good call. And here i am posting to let you know you have a follower so you commit even more. Cheers!

Yeah it takes some time to find your sweet spot. And some wrist flexibility is required.

BTW, how are you squatting 15 kg? with a lighter bar than the Olympic?

Kalb - One gym has a 15kg female bar

1 Like

2019-07-03

Squat Warm up
5 x 25.0 kg (55lb)
5 x 25.0 kg (55lb)
3 x 30.0 kg (66lb)

Squat Main
3 x 35.0 kg (77lb)
3 x 40.0 kg (88lb)
3 x 45.0 kg (99lb)

Squat Boring but BIG sets
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)
10 x 25.0 kg (55lb)

Calf raises
10 x 0.0 kg

Front squat
5 x 20.0 kg (44lb) - useless at these

Leg curl
10 x 40.0 kg (88lb)
10 x 40.0 kg (88lb)
8 x 40.0 kg (88lb)

A few days off due to placements. Went to the local gym thinking I was going to do deadlifts, nope they don’t have bumper plates so decided on squats instead.

May try the other gym tomorrow depending on how I’m feeling in the morning.

Oh and why do agencies advertise one pay rate when it’s actually much less than that. Online the pay rates are £4 higher than they are quoting me, I’ll just be doing local shifts then, not going somewhere where the hrly rate doesn’t even cover my train fare!

Annoyingly our boiler has stopped giving us hot water again! It’s been happening since sometime last year but by putting the heating on for a while we’d get hot water. Not even if we turn off, reset, run water for ages, it rarely comes on. The boiler inspection in March did say it was on it’s last legs but when they looked at it last week they got it working! Since then we’ve had nothing,

No boiler news yet :angry: Going to attempt to wash my hair in cold water soon.

Haven’t been to the gym yet today, will go this afternoon tot he local one think for a bench session. Too sleepy to get up early enough to go to the other better gym, unsure how busy it get in the afternoon, I usually go for 6 or 7am. There another gym in the other direction that has just had a major refit from small but good to big & better. It’s too physique model aimed form the looks of it but it now has strong man stuff. If I could get a discount on membership (NHS/student) then I may be tempted, might have a look round this weekend.

Possible gym

Local gym (layout has changed a bit)

Other much better gym I belong to

Not the best videos sorry.

Looks like they all have pretty much everything equipment wise. But I guess the real question is if they have hot water (sorry to hear about your boiler!)

Well the local one is very basic and the other one I go to has equipment I’ve never seen before. I am just so undecided on everything lol I think I’ll stop being able to progress at the local one in the near future, they don’t have many weight plates

One reason I’m thinking of joining the other gym is for the lovely coast walk/bus home. It’s about 1 hrs walk so wont do it everyday lol

Ended up at the local gym this afternoon, I just didn’t want to get up this morning

I also did deadlifts, well a bastardised version anyways.

2019-07-04:

Dead Lift Warm up
5 x 40.0 kg (88lb)
5 x 40.0 kg (88lb)
3 x 40.0 kg (88lb)

Dead Lift Main
5 x 40.0 kg (88lb)
5 x 45.0 kg (99lb)
5 x 50.0 kg (110lb)

Dead Lift Boring but BIG sets
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)

Deficit deadlift
10 x 30.0 kg (66lb)

Dumbbell row
10 x 8.0 kg (17lb)
10 x 8.0 kg (17lb)
10 x 8.0 kg (17lb)

Seated row
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)

Seated cable row
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)

Crosstrainer
6 min hills
5 min cool down

See not the right plates for conventional deadlifts

So plumber guy is coming tomorrow morning. Possibly a part is needed so god knowns when it will be fixed

My crappy OHP

1 Like

2019-067-06

Military Press Warm up
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
3 x 20.0 kg (44lb)

Military Press Main
5 x 22.5 kg (49lb)
5 x 22.5 kg (49lb)
5 x 25.0 kg (55lb)

Military Press Boring but BIG sets
7 x 20.0 kg (44lb)
7 x 20.0 kg (44lb)
3 x 20.0 kg (44lb)

Dumbbell front raise
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)
6 x 6.0 kg (13lb)

Dumbbell lateral raise
10 x 6.0 kg (13lb)
8 x 6.0 kg (13lb)
8 x 6.0 kg (13lb)

Crosstrainer x 5 min

2019-07-07

Bench Press Warm up
5 x 20.0 kg (44lb)
5 x 20.0 kg (44lb)
3 x 20.0 kg (44lb)

Bench Press Main
5 x 25.0 kg (55lb)
5 x 25.0 kg (55lb)
7 x 30.0 kg (66lb)

Bench Press Boring but BIG sets
10 x 22.5 kg (49lb)
10 x 22.5 kg (49lb)
10 x 22.5 kg (49lb)
10 x 22.5 kg (49lb)
10 x 22.5 kg (49lb)

Close grip bench press
10 x 20.0 kg (44lb)
10 x 20.0 kg (44lb)
10 x 20.0 kg (44lb)
10 x 20.0 kg (44lb)
10 x 20.0 kg (44lb)

Crosstrainer x 10 mins

2 Likes

Honestly your form isn’t that bad. With few amendments you can get it on point. Just arch your back and tilt your head more backwards at the start so you can allow the bar to go straight up then back behind your head while driving the latter forward midway.

also this starting position allow you to touch the bar higher on your neck and not lower on your upper chest so you will be in a mechanical advantage and the lift will feel much better.

Consequently, your elbows will fall under the bar naturally and you will be able to generate more force from the bottom.

1 Like

Went to the better gym yesterday

2019-07-09:

Dead Lift Warm up
5 x 30.0 kg (66lb)
5 x 35.0 kg (77lb)
3 x 40.0 kg (88lb)

Dead Lift Main
5 x 45.0 kg (99lb)
3 x 50.0 kg (110lb)
5 x 55.0 kg (121lb)

Dead Lift Boring but BIG sets
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)
10 x 30.0 kg (66lb)

Deficit deadlift
5 x 30.0 kg (66lb)
5 x 30.0 kg (66lb)

Dumbbell row
10 x 8.0 kg (17lb)
10 x 8.0 kg (17lb)
10 x 8.0 kg (17lb)

Lat Pulldown close grip
10 x 3 sets - forgotten weight