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JonnyJames
01-07-2009, 10:37
http://imgs.xkcd.com/comics/exercise.png
JonnyJames
01-07-2009, 10:46
29/06/2009
A BB squats 60kg 6, 6, 5, 4
B Speed deadlifts 100kg 8x3
C Walking lunges 12.5kg DBs, 6, 6, 4, 4/side
D1 Dragon flags 2x12
D2 Pushup bridges, feet on balance ball 2x30s
JonnyJames
01-07-2009, 10:52
30/06/2009
A Bench press --> 5RM (got 4 out at 72.5) then 60 x7
B1 LCR 10, 8, 8 6
B2 DB incline press 20s 3x6
C1 Band pulldowns (white band doubled over) 3x9
C2 Side lying external rotations 2.5 3x6
D 6 30s sprints on rowing machine, 60s rest between sprints
JonnyJames
01-07-2009, 11:06
Yups. No idea what the weights are on that thing, and I figured that posting
'7' wouldn't really bring much to the party.
Good stuff, some nice improvements there. Your training is good, as is the tech' on any of the stuff I've seen you doing, just need more doughnuts and you're good to go.
Yups. No idea what the weights are on that thing, and I figured that posting
'7' wouldn't really bring much to the party.
I've always worked on each plate being 10kg on that thing.
Glad to have you on board J.:2guns:
Which one of the above exercises caused the whole gym to mock you? I'm really upset I missed it!
ps... get your hands off the bloody bar!:023:
JonnyJames
01-07-2009, 12:08
That would be glute-ham raises off the lat pulldown, ably assisted by Crystal. Though seeing as those 2 bodybuilder twats had their feet jammed up each other's arses yesterday I really don't see what the big deal is.
Timmy warned me that they'd hurt my knees, though, and lo and behold! niggly pain right through the weekend.
Roll on glute-ham bench...
I would kill for a GHR bench.
JonnyJames
03-07-2009, 11:57
A Front squats --> 5RM, which turned out to be 50. Got 2 out, painfully, at 52.5 afterwards. Seeing as my 1RM is about 90 I don't know what was going on there.
B Rack pulls with 3s hold at the top, exagerated scapula retraction. 100x6, 100x6, 4. Found these much harder than the regular kind.
C Bulgarian split squats 2x10 dbs 3x5/leg
D1 Ham curls on the lever machine 20 x 10, 8, 8
D2 Lateral bridges 2x30s/side
Nice to have another log, is the aim still to gain weight / muscle atm? Training looks to be on the low end of retard-ville / Bro-science, was it inspired by Tim or did you do your own learning so to speak?
JonnyJames
04-07-2009, 12:10
Nice to have another log, is the aim still to gain weight / muscle atm? Training looks to be on the low end of retard-ville / Bro-science, was it inspired by Tim or did you do your own learning so to speak?
Ouch. I shall have to email Eric Cressey and tell him he's a retard.
JonnyJames
04-07-2009, 12:17
Trained at home today so the weights will be a little vague..
I'm glad I trained before reading ATZ's post or I would have been completely demoralised :(
A1 Band resisted pushups (white) 4x7
A2 UL standing DB rows DB+blue band 4x12/side
B1 Lying DB tricep extensions 10, 7, 6
B2 DB curls (same weight as extensions) also 10, 7, 6
C YWTS x2
D 10 mins DB swings.
JonnyJames
04-07-2009, 12:19
Nice to have another log, is the aim still to gain weight / muscle atm? Training looks to be on the low end of retard-ville / Bro-science, was it inspired by Tim or did you do your own learning so to speak?
And as a more serious reply; training is inspired by the powerlifters on t-nation, and the strength and conditioning guys I used to work with at the uni.
The aim, by the end of the year, is to add weight to my 5/3/1RM for front squat and bench press, ideally getting a more-than-bodyweight 5RM for both. Supplementary exercises are just there to felicitate that goal and put a bit of weight on my still undersized frame.
Any more... helpfully phrased advice from your good self, or anyone else here, would of course very be welcome.
I make no bones about still being a relative beginner.
PikeKing
04-07-2009, 14:03
Nice to have another log, is the aim still to gain weight / muscle atm? Training looks to be on the low end of retard-ville / Bro-science, was it inspired by Tim or did you do your own learning so to speak?
I think thats a compliment?
JonnyJames
04-07-2009, 14:28
I think thats a compliment?
Is it?!
Retard-ville doesn't seem terribly complimentary but I must confess to having no clue what bro-science means.
PikeKing
04-07-2009, 15:02
I think low end of retard-ville means its not bad, although Aled is welsh so who knows
I can't what out what the **** he is trying to say but I'd be surprised if it was intended as an insult, it's always hard to tell with Aled as he doesn't speak English too well.
I thought it was an insult to begin with, until I noticed your routine looks exactly like the kind of thing Aled would do...
Think he means it's low on stupidness though as Tim says, you can never be sure.
My grasp of the english language never has been my strong point. My intention in a round about way was to say that your training looked good - better than 99% of normal gym rats hence "low on the retard-ville" comment. And yes (as JB pointed out) your routine does look exactly like something I would do too, so if I was insulting you Jonny I'd be insulting myself! Ah well, sarcasm never does come across well on the tinterwebz...
I should have just done a Rob and said: EAT!
I can't what out what the **** he is trying to say but I'd be surprised if it was intended as an insult, it's always hard to tell with Aled as he doesn't speak English too well.
You can talk! Care to re read that sentence?
PikeKing
04-07-2009, 17:44
Lmao!
Ouch. I shall have to email Eric Cressey and tell him he's a retard.
Send one to Louie ****ing Westside Walsh too!!
JonnyJames
05-07-2009, 07:43
My grasp of the english language never has been my strong point. My intention in a round about way was to say that your training looked good - better than 99% of normal gym rats hence "low on the retard-ville" comment. And yes (as JB pointed out) your routine does look exactly like something I would do too, so if I was insulting you Jonny I'd be insulting myself! Ah well, sarcasm never does come across well on the tinterwebz...
I should have just done a Rob and said: EAT!
No, it never does. I have often wished there was some universally recognised 'irony font' to clear this sort of thing up...
And now I know you're *not* saying 'low-end, retarted and based on flawed science' - thanks, I came up with it all by myself! :D
In fact it's a template straight out of one of Cressey's books, just tweaked a bit.
You have some of his books? Always fancied purchasing some of the more respected yank authours but can never be assed paying the shipping from the US. They available over here?
maximum strength certainly is as i have it. My folks own a bookshop so if there is any publication you want, let me know and i can find out availability and cost.
PikeKing
05-07-2009, 12:40
nasty cough you have there Phil
JonnyJames
06-07-2009, 17:02
A BB squats 62.5 3x6
B Speed deadlifts 102.5 6x3
C Walking lunges 12.5 DBs 3x6/side
D1 Dragon flags 2x12
D2 Push up bridges, feet on swiss ball 2x30s
Nothing to report here; just shaving a smidge off the volume - a necessity, it would seem, if I want to be able to do any kind of ESW and still have the weights go up. And I do.
Love to your mothers.
PikeKing
06-07-2009, 17:08
that workout looks very similar to the routine in todays t-nation article
dragon flags the same as human flags?
Not quite mate, like a negative reverse crunch.
JonnyJames
07-07-2009, 15:56
that workout looks very similar to the routine in todays t-nation article
Does it now? Is that a win or a fail?
PikeKing
07-07-2009, 16:36
Does it now? Is that a win or a fail?
um... an observation
24 dragon flags is fine work. Only ever seen 1 guy do these properly.
JonnyJames
07-07-2009, 19:08
um... an observation
Dammit. Yet more internet irony brouhaha. Scratch that whole comment, I think.
Sorry, PK.
JonnyJames
07-07-2009, 19:10
24 dragon flags is fine work. Only ever seen 1 guy do these properly.
Thank you! I'm keeping the sets and reps the same, just working on making them ever more slow and mechanical.
The day where I can just stop half way down is a good day.
JonnyJames
07-07-2009, 19:16
A Bench press --> 5 @ 72.5
B1 LCR 10, 10, 10, 8 (same weight as last week)
B2 DB incline press 20s 3x10
C1 Band pulldowns (blue band, kindly provided by Timmy) 3x10
C2 Side lying external rotations 2.5 12, 8, 10
D 6 30s sprints on rowing machine, 60s rest between sprints
Huzzah for steady progression!
scroll back a couple of posts you lazy northern.
Low cable row.
JonnyJames
10-07-2009, 10:27
A Front squats --> 5 @55.
B Rack pulls with hold at the top, exagerated scapula retraction. 110 3x6
C Bulgarian split squats 2x12.5 dbs 3x5/leg
D1 Ham curls on the lever machine 20 x 3x10
D2 Lateral bridges w/arm extended 2x30s/side
10 mins gentle cardio on the x-trainer afterwards.
Today will see me hoofing it back and forth across the park. I'm thinking 16 15s sets of tempo running. Would like to make them full-on sprints but that's probably a very bad idea seeing as the last time I tried those I weighed 5st less than now.
JonnyJames
10-07-2009, 17:51
Warm up (Straight out of 'Sports Conditioning' by Mike Boyle):
High knee walks
High knee skips
High knee runs
Heel-ups
Frankensteins
RDL walks
Backwards running
Backpedals
All for x10 except high knee runs and heel-ups both for x20. Might double the reps on these next time as it only took about 2 minutes. I'm pretty practiced at these now.
Ran the width of the park; walked back. Did this for 16 minutes. I was pretty much jogging towards the end - my legs were hollow tubes filled with pain.
Milk + protein + maltodextrin before and after. Tummy's starting to feel a bit empty again already so i'll mix up another one and have a proper meal about 9 i reckon.
Going to have a cold shower followed by a nice warm bath followed by another cold shower or I won't be able to walk tomorrow.
Love to your mothers
Yuk. Where did you do this then?
JonnyJames
10-07-2009, 18:59
Yuk. Where did you do this then?
Bury Meadow.
JonnyJames
10-07-2009, 19:45
Where the **** is that?
The park just by the college.
Opposite the clock tower?
Most unrelated and esoteric thread diversion ever...
JonnyJames
10-07-2009, 20:03
Opposite the clock tower?
Most unrelated and esoteric thread diversion ever...
That's the one.
And we can improve on that. Do you know *why* it's called Bury Meadow?
JonnyJames
10-07-2009, 20:10
old graveyard?
Specifically, a black death era mass grave. It's so full of bones, even now, there hasn't been any new building in that whole area for a hundred odd years becuase they can't dig down far enough for modern foundation work.
That probably sounds like bullshit but I remember the college was looking in to buying up the land for a new car park and when they did some exploratory digging they found they'd have to disinter thousands of skeletons.
So going over with a shovel tonight.
Any good spots there for shot putting?
JonnyJames
10-07-2009, 20:52
So going over with a shovel tonight.
Any good spots there for shot putting?
Depends how far you can throw that thing!
If I had anywhere to store them I'd get some kettlebells, a tractor tire, jerry cans and a sled so I could get my GPP on. **** knows how I'd manage the walk over there with all that though.
JonnyJames
11-07-2009, 12:42
A1 Close grip supinated pulldowns 75x6, 70x4, 65x6, x4
A2 Band resisted pushups (white) 10, 3x7
B1 Chest supported row 50 4x8
B2 BB lying tricep extension (just the oly bar) 2x12, 6
C1 Horizontal reverse flyes, elbows locked 2x weeny plates, 3x15 (v. strict)
C2 Standing band external rotation (white) 3x15
10 min on x-trainer level 6, incline 16, approx 150rpm
JonnyJames
15-07-2009, 19:40
Sprints again. After the ridiculous, almost full-body doms I experienced saturday through tuesday it was apparent I needed to get myself used to this before just adding them in to my training schedule. So sprints are replacing all my lb work this week, and I'll take it from there.
Warm up as per Friday, + a set of walking lunges. The plan was for 16 minutes worth again, but I was much stricter with the work/rest ratio this time which meant I had to take the odd minute out here and there while I struggled for air. 20 minutes in all, I'd say.
No 'legs of death' at the end this time so that's a definite improvement.
Love to your mothers.
P.S. - Rhianna or Gwen Stefani?
gwen, though rhianna does get slut points.
P.S. - Rhianna or Gwen Stefani?
Rihanna. :veg:
Gwen. She rocks my world.
what is wrong with you people, Rhianna every day although personally i would pick Christina Milian before her
JonnyJames
16-07-2009, 09:00
what is wrong with you people, Rhianna every day although personally i would pick Christina Milian before her
That. Is an excellent point.
Dip it low, pick it up slow...
On a side note, almost no soreness at all. Woot!
Nah Rihanna > Christina Milian. Rihanna has a swoler arse.
JonnyJames
16-07-2009, 11:31
Nah Rihanna > Christina Milian. Rihanna has a swoler arse.
Oh, absolutely... I was just momentarily ashamed I had forgotten all about her.
P.S. - Rhianna or Gwen Stefani?I'm torn. Those mobile phone pics of Rhianna going about are pretty awesome though.
ai, nice box.
for those that havent seen...
NSFW
http://www.imagehaven.net/gallery/J2BDTYQ3X6R8PF6GZGB597K6QXN05T
JonnyJames
16-07-2009, 12:37
I had to check quickly anyway... Oh my god in heaven.
I will be showing those to my beloved later today. She will strongly approve.
Her heart belongs to Morena Baccarin, though.
JonnyJames
17-07-2009, 11:07
Hadn't actually intended to train yesterday - it's been a bit of a 'meh' week, gym wise.
But I got home, my beloved was out for a run, and the dbs called to me.
A Close grip pushups 12, 8, 8
B UL DB rows 16, 12, 14, 15/side. First set was +blue band but that ****ed my lower back so I went back to just the weight, being ultra strict with the form.
C1 Lying DB tricep extensions 10, 7, 6
C2 DB bicep curls 12, 10, 6
D1 Straight arm flyes on the floor (just for a laugh) 2x5
D2 Band pull aparts - red band - 10, 7
Never been able to do those with the red band before, so that's a definite improvement. Back in the gym tomorrow (depending on how tonight goes) or next week for certain. I need the occassional week of slackness just to remind me how much I hate being slack :)
JonnyJames
21-07-2009, 11:31
Trained at home again. It might have to be a couple of weeks of mainly bodyweight stuff til next pay day, actually whereupon I'll be able to afford to renew my membership - I'm too scared to even look at my bank balance atm.
A 'Skaters squats' 5,4,4 /side
B UL DB RDL 10kg 3x10/side
C1 Wall sits 3x 30s
C2 Twist ups 8, 6, 6
D1 Siff lunges 2x10kg 2x5/side
D2 Lying hip thrusts 2x6
E DB swings 9kg 4x20
Though judging by this showing, a couple of weeks of this might not be too bad an idea...
Just dye your hair, put on 100lbs and sign in as Vinny.
JonnyJames
21-07-2009, 12:50
Just dye your hair, put on 100lbs and sign in as Vinny.
And grow a couple of inches.
And learn to wear contacts :D
And get shit taste in clothes and music.
just speak posh and that will do the trick
JonnyJames
21-07-2009, 12:54
just speak posh and that will do the trick
LOL! I out-posh Vinny by quite some margin.
Vinny doesn't speak posh, he's from ****ing Honiton!
JonnyJames
25-07-2009, 07:33
Came down with something and spent Tuesday through Thursday feeling like I'd been worked over by the Singaporean riot police.
Woke up feeling fine on Friday, so yesterday evening was a 'just train everything to stop the rot' sort of session.
A1 Skater's squats 5, 5, 3/side
A2 One-leg pushups 10, 10, 6
B1 Alternating renegade rows 2x10kg 3x6
B2 Band pull-aparts (red) 3x10
C Unilateral DB press 17kg 3x5/side
D1 Wall sits 3x35s (the pain!)
D2 Bicep curls 2x10kg 12, 10, 8
E DB swings 7.7kg 2x40
Today I'm seeing a boy whom I used to train back when I was a conditioning coach for tennis. I was solely responsible for his being accepted in to Juan Carlos Ferrera's tennis academy in Barcelona (they gave him a one week trial last Febuary and turned him down on fitness grounds, I trained him March through to November and they accepted him on the first day of his second trial in December), we get on really well, and his mum made me his legal guardian. So I'm kinda looking forward to it.
JonnyJames
28-07-2009, 18:59
First day back in the gym for... a while. Still feel like I'm using only half a lung, which belongs to someone else, and I didn't exactly outdo myself.
Anyway:
A Overhead squats 30, 10x1
Should have been much more but I was taking the bar from the rack rather than trying to snatch it overhead and the narrower grip really caused me problems
B BB rows from pins 90, 10x1
Or '****ing gay cheated Yates rows' to quote Timmy. I should probably get him to teach me Pendlay rows but I worry about being bent over, face to the ground, in his vicinity.
Fool me once, shame on me...
C UL DB overhead press (elbow out) 20, 8x1/side. Wanted to do 10 but I only got the 8th at the 2nd attempt at the 9th stoutly refused to come off my shoulder
Hahaha, brilliant. You know, sometimes I wish I was someone else just so I could have the pleasure of training with me.
JonnyJames
28-07-2009, 19:16
Alright. Thursday. You, me, those foam things, a barbell, and Glen Pendlay.
It's a date.
Haha, I'll bring the grinding paste.
JonnyJames
28-07-2009, 20:35
What in the name of all that's holy is grinding paste?
reduces the heat production when grinding/rubbing to ensure you can keep going without the machinery binding (GCSE tech days right there)
JonnyJames
28-07-2009, 20:41
Is it too late to express a preference for Swarfega?
JonnyJames
30-07-2009, 20:37
Front squats 60 10x1
Low incline DB press 25s 10x1
BB rows from the floor 67.5 10x1
Windmills 12.5 3, 5, 5/side
Am liking the look of this 'multiple singles, short rest periods' thing (thank you, Mike Mahler) but today and tuesday I was taking it easy. The illness has held off, or at least limited itself to a few minutes of retching and nose-blowing in the mornings, so I'll be ramping it up.
Those windmills looked awesome!
JonnyJames
31-07-2009, 18:07
A Warm up
B DB swings 9kg 6x30. 5 low, 5 high, swapping arms every 10 reps. 60s rest between sets
Last 2 sets were hard work towards the end - much grunting and groaning. I feel bloody marvellous now though.
JonnyJames
03-08-2009, 20:09
A Warm up
B DB swings 10kg 6x30. 5 low, 5 high, swapping arms every 10 reps. 60s rest between sets.
I was literally shagged-out after this weekend (well, after the last 5 days tbh) but my gf wasn't home from work so I was able to fit in some training, rather than leaping at her like a wolverine. I've had the sex drive of a Mongol horde recently.
JonnyJames
05-08-2009, 10:03
A OH squats 40x10x1. Apparently I wasn't locking out my right arm, so I'll need to work on my technique a bit.
B Rack pulls 130x9x1
C UL DB military press 20x10x1/side
Going to have to revise this - too much loading on my core and shoulders, my lower back and rotator cuffs were complaining something fierce on the walk home. Sloppy technique on the OH squats probably a major contributor to that also.
Even with that, it's not leaving me enough time to do all the supplementary joint health stuff my battered frame requires (2 broken legs, 1 broken arm, cracked hip, dislocated shoulder, not to mention all my toes being broken - I had an adventurous youth) so I need to tiffle with it.
Any chance I can enlist the help of you fine gentlemen?
Pikeking is probably your best bet, he has more training experience whilst crocked than ANYONE I know!
^^Good advice I feel. What's your current split look like?
JonnyJames
05-08-2009, 12:13
I shall ask him.
The current split is getting dropped like a stone. I should have posted above that to cap it all I woke up at 3 am for no reason and then couldn't get back to sleep until after 6, which is an infallible sign I'm doing something wrong with my training.
My sleep is basically a barometer.
So what I'm thinking atm is:
Tue
A OH squats 10x1
B Rack pulls 10x1
C1/C2 Pushups (+ scap pushup)/core prob 2-3 sets of each
Thu
A Front squats 10x1
B Bench press 10x1
C1/C2 Some kind of very core dominant row/shoulder health
Sat
A UL DB military press 10x1
B Pendlay rows 10x1
C1/C2 UL lower body exercise/shoulder health or core
Whaddya reckon?
why 10x1, wtf is "a very core dominant row", how long do you plan to use this idea, what are your weaknesses, what warm up stuff are you using?
JonnyJames
05-08-2009, 13:01
10x1 comes from an article I read on T-Nation a long time before I started lifting and which I'd always wanted to try. You aim for 10 singles with your 3RM, initially with 60s rest between reps, and progress by shaving the rest periods down by 15s a time before you increase the weight.
To be honest with you, I have no idea if it's a valid method or not, but it definitely enjoyable and it was a very well argued article.
Core dominant rows would be renegade rows, standing UL cable rows, free-standing DB bent rows etc.
Major weaknesses are any kind of OH work, which is why I've included both OH squats and mil press.
I'm planning on 6 weeks. Warm up is as per Eric Cressey's Maximum Strength or Mike Boyle's Functional Training
I shall ask him.
The current split is getting dropped like a stone. I should have posted above that to cap it all I woke up at 3 am for no reason and then couldn't get back to sleep until after 6, which is an infallible sign I'm doing something wrong with my training.
My sleep is basically a barometer.
So what I'm thinking atm is:
Tue
A OH squats 10x1
B Rack pulls 10x1
C1/C2 Pushups (+ scap pushup)/core prob 2-3 sets of each
Thu
A Front squats 10x1
B Bench press 10x1
C1/C2 Some kind of very core dominant row/shoulder health
Sat
A UL DB military press 10x1
B Pendlay rows 10x1
C1/C2 UL lower body exercise/shoulder health or core
Whaddya reckon?
Could just be a Succubus raping you in your sleep?
Layout and exercise selection I like, however personally I would be suggest nearer 10x10 than 10x1 at your stage of training. Lots of time under the bar, synaptic facilitation, motor programming, neural pathways etc etc, not to mention some hypertrophy. 'Heavy' is also more likely to affect your sleep than 'volume' I would say. That said you do obviously have to enjoy the way you train, if it works, it works.
JonnyJames
05-08-2009, 14:03
With my luck it'll probably be an Incubus. :(
Ach. Repetitions again? I'll jump back on the rep wagon after I've given this a try I think.
Though if it continues to **** my sleep I'll drop the weight and up the reps.
Your joints are going to take a pounding bug time with just singles... I'm not a fan unless you're pretty confident your technique is perfect on all of those movements.
I kind of agree with everyone else, although by the looks of things you know more about training than I do... I do like the general look, but just jerking the bar into position for OH squats for 10 singles seems a bit much hassle and I'd like some more volume too. Plus personally rest intervals is my least favourite variable to mess with. As Narcissus says though if you're enjoying the setup then **** it, that's the main thing and pretty much anything works.
Anything works - for a while. I'd have to agree with more volume also.
JonnyJames
06-08-2009, 09:50
Right. I'm going to go with the consensual opinion of several larger/stronger men rather than some random T-Nation writer.
More reps it is.
Can anyone suggest a set/rep scheme?
As above or 10x3, 4x6. Think the key is hitting 25-30 reps with a decent weight.
Just to add to the discussion:
50 reps. What ever sets/reps it takes to get there :taz:
5*5 is perfect, then onwards to 3*3 to peak, ramped or all sets the same. IMO anyway.
Just to add to the discussion:
50 reps. What ever sets/reps it takes to get there :taz:Gay.
JonnyJames
06-08-2009, 10:32
5*5 is perfect, then onwards to 3*3 to peak. IMO anyway. Worked wonders for me.
Sorry JB but do you mean, I dunno, 2 weeks of 5x5, one of 3x3 and the a de-load? Or like a month of 5x5, de-load, then a couple of weeks of 3x3?
Or something else entirely?
Sorry JB but do you mean, I dunno, 2 weeks of 5x5, one of 3x3 and the a de-load? Or like a month of 5x5, de-load, then a couple of weeks of 3x3?
Or something else entirely?You can do it lots of ways, see Scourge's routine in the beginiers section for an example.
I meant, start light and hammer the 5*5s for as long as possible. When you stall, start on 3*3s on the same weight you got stuck at and keep going. You can do a couple of weeks of top sets of triples after if you like then hit maxs and start again. There are a million different things you can do, but what you want is to spin out linear progress for as long as possible. I think anyway.
JonnyJames
06-08-2009, 10:46
Sounds good.
JonnyJames
06-08-2009, 19:21
And thus the great 5x5 experiment begins
A Front squats. Bar 2x5, 40x3, 50x5x5
B Low-incline DB press. 12.5x5, 17.5x3, 25x5x5
C Pendlay rows Bar x5, 60x5x5
D DB reverse lunges 15x2x8/side
The final set of both FS and BP was very hard work, rows were a smidge light but I wanted to make sure I could get them to my chest for every rep. Reverse lunges were brutal as always, but I remember the days when I had to do those with 5kg DBs, so that's something at least.
For day 'B' I'm thinking:
OH squat
Rack pulls
UL military press
And then either core or shoulder health, but as yet I'm not sure.
As always, input will be very much appreciated.
Love to your mothers.
Only thing I would say is you may be better off starting with weights that are relatively comfortable and should give you a good few weeks of consistent increases, rather than starting off on something that is a bit of a struggle straight away, JB's line above re. linear progression is bang on in my humble opinion, train not strain. Other than that, all good in the hood.
Only thing I would say is you may be better off starting with weights that are relatively comfortable and should give you a good few weeks of consistent increases, rather than starting off on something that is a bit of a struggle straight away, JB's line above re. linear progression is bang on in my humble opinion, train not strain. Other than that, all good in the hood.I should probably admit that I'm totally not doing that at the moment :ph34r:
JonnyJames
08-08-2009, 11:50
Warm up
A Hammer grip pull ups. Full ROM, paused at top and bottom 5, 4, 4, 2, 2
B UL DB mil press 15x5x6/side
C UL DB rows (elbow out) 22.5x2x6/side
D1 Narrow-stance goblet squats, arms extended 10x5, 3
D2 DB external rotations 5x8,6/side
Lower body stretches performed in rest periods.
I like the look of the 5x5 routine mate. I'd keep it really simple, just the big compounds. If you don't overdo the isolation exercises you'll recover quicker aswell.
JonnyJames
10-08-2009, 19:06
No warm up, I was already sweating like a horse
Db swings 10x6x30. 5 short, 5 long, swapping arms every 10 as usual.
Much harder than last week, where they flew up. I'm guessing I'm still hungover from yesterday, not properly recovered from Saturday or it was just one of those little blips.
JonnyJames
11-08-2009, 19:11
A Rack pulls 60x2x5, 110x5x6
B Overhead squats barx2x5, 30x5x5
C1 DB bicep curls 13.5x2x6
C2 Windmills 13.5x2x5/side
C2 Scapula pushups 2x12
Any reason for keeping the rack pulls so light Jonny, they looked to easy for you really.
JonnyJames
11-08-2009, 21:16
Yeah they were too light. I was intending to pyramid them up - I just forgot.
Next time.
Jonny, i sent you a PM on monday about bank details so i can pay you for the strongman ticket.
JonnyJames
17-08-2009, 12:45
Friday:
Warm up
12 sets of sprints in the park (ran the width of it, walked back)
Sunday:
Warm up
A Hammer grip pull ups. Full ROM, paused at top and bottom 5, 5, 4, 3, 2
B UL DB mil press 17.5x5x4/side
C UL DB rows (elbow out) 22.5x2x8/side
D1 Push up bridges, feet on swiss ball 2x30s
D2 DB external rotations 5x2x6/side
Lower body stretches performed in rest periods.
JonnyJames
19-08-2009, 09:36
Experimented with complexes yesterday.
Warm up (as per usual) 5 mins
Then 12 mins of the following, 1 rep of each, one after the other, performed pretty damn continuously (took maybe 45s rest in total) with 2x6kg DBs. These turned out to be far too light but I thought it better to start conservatively and build up.
Hammer curl
Hack squat
RDL
Bent row
High pull
Snatch
Front squat
Push press
JonnyJames
24-08-2009, 12:13
Wednesday:
Vicious conditioning session
12 mins of complexes (as above) done in threes with about 15s rest after each triple, with 7.5kg DBs. Awful.
Immediately followed by 6x30 DB swings with 10kg db (as per normal)
At the end of all that my heart was beating so hard it was kinda difficult to breathe.
Friday:
A OH squats 35 2x5, 3x3
B Hammer grip pull ups 5, 4, 4, 3, 2
C Incline BB press 50 x5, 52.5x5, 55x5, 57.5x1
JonnyJames
24-08-2009, 14:04
Also, I ate at the fish shed at darts farm on friday... it was very poor.
JonnyJames
25-08-2009, 11:25
Monday:
As Wednesday, but with 9kg Dbs for the complexes (couldn't finish those) and 11kgs for the DB swings. 30 mins brisk walking afterwards.
By God, I *will* win this bet!
Also, I ate at the fish shed at darts farm on friday... it was very poor.
This surely must be some kind of sick joke?
Sorry if you've mentioned this before, but what's with the sudden change of training stylingzz?
JonnyJames
26-08-2009, 10:13
Ah... I didn't say?
I've made a silly, testosterone-fuelled bet with a guy at work whom I despise. To keep it short, I shall be madly fat-burning til the end of september, putting him in his place, and then jumping back on the bulking wagon.
JonnyJames
26-08-2009, 10:46
This surely must be some kind of sick joke?
My exact thoughts at the time.
I was going to respond seperately to both the above posts then I realised there was no need. 'You are gay' covers both perfectly.
Ah... I didn't say?
I've made a silly, testosterone-fuelled bet with a guy at work whom I despise. To keep it short, I shall be madly fat-burning til the end of september, putting him in his place, and then jumping back on the bulking wagon.A bet on fat loss...? Are you not likely to piss away all your hard earned strength like this, you're not doing much heavy lifting are you?
JonnyJames
26-08-2009, 11:46
Last night:
A1 DB low incline presses 25sx3x6, x4
A2 BB rows 60x4x6
B1 Decline press 60x4, 3x3
B2 Wide grip lat pulldowns 60x4x6
JonnyJames
26-08-2009, 11:48
A bet on fat loss...? Are you not likely to piss away all your hard earned strength like this, you're not doing much heavy lifting are you?
I'm doing enough to maintain strength levels... but if I see them start to drop I'm nipping the whole thing in the bud.
I was going to respond seperately to both the above posts then I realised there was no need. 'You are gay' covers both perfectly.
word.
whats the long story of the bet?
JonnyJames
26-08-2009, 12:02
Ah.. the disapproval of Timmy... the very last thing I was expecting :D
The long story is that this guy at work... is exactly as I used to be before I saw the light. Skinny, wiry, obsessed with bodyweight exercises, cardio and martial arts. The guy seems to eat nothing but carbs and the occassional can of tuna, and is actively disparaging of strength training. He offends me deeply.
We got in to yet another of our breakroom arguments last week which ended with me saying I would lean down as close as I could to his weight and then I would *still* be much, much stronger then him.
He trains at 'Sweat & Stretch' so I reckon I should be fine.
Point out my homosexuality all you will, I'm still going to do it. It's only a month.
Sweat and stretch, beast, I've always wanted to go and do a deadlift session in there.
JonnyJames
26-08-2009, 12:20
Sweat and stretch, beast, I've always wanted to go and do a deadlift session in there.
You understand my confidence.
The one time I went in there (when I was still kidding myself I wanted to be a personal trainer) they didn't even have enough weight for me to warm up with - *me* mark you.
as a guide, i dropped 2.5 stone (17.5 - 15) in a month on a really stupid diet and high cardio thing, my deadlift went from 145 to 110.
Ah.. the disapproval of Timmy... the very last thing I was expecting :D
The long story is that this guy at work... is exactly as I used to be before I saw the light. Skinny, wiry, obsessed with bodyweight exercises, cardio and martial arts. The guy seems to eat nothing but carbs and the occassional can of tuna, and is actively disparaging of strength training. He offends me deeply.
We got in to yet another of our breakroom arguments last week which ended with me saying I would lean down as close as I could to his weight and then I would *still* be much, much stronger then him.
He trains at 'Sweat & Stretch' so I reckon I should be fine.
Point out my homosexuality all you will, I'm still going to do it. It's only a month.How low do you have to go?
JonnyJames
26-08-2009, 12:43
If I was actually getting down to his weight we'd be looking at a 20+ lbs but the 'rules' stipulate I only have to get as close as I can.
So like I said, if strength starts to drop I'll be reigning in the fat loss.
i imagine it went along the lines of, if you were my weight id be strogner, dor dor dor.
why dont you tell him to put some ****ing weight on and see whos stronger at your weight? :kinky:
JonnyJames
26-08-2009, 14:18
Becuase he won't. I've been saying that for 7 months.
JonnyJames
01-09-2009, 09:48
Gentlemen... I think I've been had.
He's moving to America on the 7th.
Outsmarted by someone who shaves his head... :089:
I take it that the lack of PM means you are happy to give me your ticket for the strongman show for free.
Gentlemen... I think I've been had.
He's moving to America on the 7th.
Outsmarted by someone who shaves his head... :089:
Outsmarted by someone who weighs less than my breakfast.
JonnyJames
01-09-2009, 10:12
I take it that the lack of PM means you are happy to give me your ticket for the strongman show for free.
It certainly looks that way, I'll admit.
It is in fact just extreme slackness.
Back on the bulking wagon you climb
JonnyJames
01-09-2009, 20:48
A OH squats barx2x6, 35x5x5. Form is still terrible on these, I'll have to reset myself at the start of every rep 'cos i'm twisting to the left. It seems to make no difference what weight I use, I'm doing it even when I warm up.
B Rack pulls barx6, 60x6, 100x1, 120x5,3x4, x2
C1 DB bicep curls 12.5sx2x6
C2 Windmills 12.5sx2x6/side
C3 Scapular pushups 2x12
Not the end of the world, and not doing any damage, now you're conscious of it you'll probably sort it out pretty quick.
It certainly looks that way, I'll admit.
It is in fact just extreme slackness.
sort it!!!
JonnyJames
03-09-2009, 18:33
Warm up
A UL DB military press 17.5 2x5, 1x4, 2x3/side
B Hammer grip pull ups 5, 4, 4, 3, 3
C1 Hanging leg raises 6, 5
C2 Dip shrugs 2x10
C3 DB external rotations 5x8,6/side
10 minutes on cross trainer, level 7, incline 6.
Pffft, barely any more chins than me!
JonnyJames
03-09-2009, 18:51
Pffft, barely any more chins than me!
Which is *exactly* why I started doing them more assiduously.
Lol, my sedulousness will take your assiduousness any day.
JonnyJames
03-09-2009, 19:46
Lol, my sedulousness will take your assiduousness any day.
Hooray for synonyms!
JonnyJames
04-09-2009, 11:29
I've only just noticed this thread has the tag 'public school.'
You rotters!
JonnyJames
05-09-2009, 17:20
Looking at the tags that have been recently added, I guess I should just have kept quiet. :eek:
Anyway...
A Front squats 50x5x5
B Low incline DB press 25s 2x5, 3x3 - not sure about the lost reps on that one, though my right rotator cuff wasn't happy with sets 3 til 5.
C DB reverse lunges 15sx2x6/side
D1 Face pulls '10' 2x10
D2 Lying DB tricep extensions 12.5s x6, x3
5 whole minutes on the rowing machine. Need to build this up to 10 asap. 5 is just sad.
Love to your mothers.
Nice to meet you today mate!
JonnyJames
09-09-2009, 13:00
Ok. A change of plan is required I think. Vinny and The Princess correcting my terrible form on the OH squats last night caused ungoldy pain to shoot from my right shoulder all down my back and into my legs...
That's not good.
That coupled with the fact that I can't do military or push presses with a bar, and even using DBs is uncomfortable means this current training needs a rethink.
I very much need someone to tell me where I can find a foam roller, and perhaps direct me to a site where I can find out how to do some decent stretches with little or no equipment. I've been doing static and dynamic stretching for freaking ages (vis the kung fu) but on last night's evidence I need to break out the PNF etc.
I'm planning to do prehab exercises in between sets rather than talking shit with Timmy et al, sad though that plan makes me. :(
I clearly also need to start doing the 'neanderthal no more' postural GPP workout from an article by Mike Robertson and Eric Cressey again.
So that's one side of it.
The other side, is that everything leg related, or in a horizontal plane, has continued to creep up, while my OH press and # chins/pull ups hasn't.
Given that if i'm going to compete at all, it's going to be in PL, and I have seen numerous PL programs which include no vertical plane work at all (including the above mentioned 'neanderthal no more') is it acceptable to just say 'nuts to that' and get all westside?
While still doing the corrective work, obviously.
Love to your mothers.
JonnyJames
09-09-2009, 13:08
And as to the lifting from last night
A BB squats 60x5x5
B BB rows from floor 62.5 2x5, 3x3
C1 DB curls 12.5s x7, x6
C2 Windmills 12.5x2x7/side
C3 Scapular pushups 2x12
No, because Westside is gay.
IF it doesn't hurt and you're keeping up with the corrective stuff, I don't see what would be wrong with a sensible PL prog though. I know shit all about working round injury etc though.
I got my foam roller here (http://www.absolutegolduk.com/shop/roller.html). There's a link to an article there too.
yeah Alex will sort you out with a foam roller, for vids etc go to youtube and look up eric cressey's stuff. He has a vid with Gentilcore in which takes you through the basics.
JonnyJames
09-09-2009, 13:15
Thank you both!
I like westside style training, i incorporate their ideas into my routine from time to time. http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html this program looks good and isn't too complicated!
JonnyJames
09-09-2009, 13:49
I like westside style training, i incorporate their ideas into my routine from time to time. http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html this program looks good and isn't too complicated!
That does look good. And it could almost have been named for me! :D
I like it because it can be modified freely - you get so many choices of exercises within the program, so you never get bored or anything. Well everyone starts off either skinny (or fat) - even Louie Simmons was skinny once. I'm willing to bet if you stick to this program, train hard every time and eat enough you'll put on 20-30lbs of good muscle by Christmas.
JonnyJames
09-09-2009, 16:22
I like it because it can be modified freely - you get so many choices of exercises within the program, so you never get bored or anything. Well everyone starts off either skinny (or fat) - even Louie Simmons was skinny once. I'm willing to bet if you stick to this program, train hard every time and eat enough you'll put on 20-30lbs of good muscle by Christmas.
Let's do this!
Is it acceptable to throw in a full LB rep day? I have no sled to drag.
If you're a non-athlete just looking to pack on some size and strength, you can incorporate "extra workouts" on non-workout days. Since Wednesday is your only leg day, I recommend a lower body sled-dragging workout on Saturday. This is just one example.
Saturday or Sunday you could do some high rep squats. My squat came on best when i trained it twice-three times a week anyway. One heavy session as suggested on the Wednesday then a light one on the weekend. On light day i'd chuck on some assistance lifts aswell. Keep it really simple though - no need for endless volume.
JonnyJames
09-09-2009, 16:35
Saturday or Sunday you could do some high rep squats. My squat came on best when i trained it twice-three times a week anyway. One heavy session as suggested on the Wednesday then a light one on the weekend. On light day i'd chuck on some assistance lifts aswell. Keep it really simple though - no need for endless volume.
I'll stick to the template. Squat, UL work, posterior chain work. Sound alright?
I'm actually kinda looking forward to this! :D
so whats the "like the idea of tarmo mitt" about? I noticed he is only a reserve for wsm2009
JonnyJames
09-09-2009, 19:51
I just like the cut of his jib.
I'll stick to the template. Squat, UL work, posterior chain work. Sound alright?
I'm actually kinda looking forward to this! :D
Sounds good to me mate.
train hard every time and eat enough you'll put on 20-30lbs of good muscle by Christmas.
:ban:
In 3 months - assuming you are relatively 'new' - it is easy to put on 20lbs+ of muscle - when i first started training properly aged 15 (i.e. not just biceps all the time!) i went from 160 to 230 in less than a year.
I would assume Jonny weighs about 170-180. 200 by the end of the year is definitely possible.
not all muscle it aint mate. regardless of how much you weigh.
Sammy, seriously now, I don't even know where to begin with how ridiculous that statement is.
Super squats, for example, suggests it is possible to gain 30lbs of muscle in 6 weeks. This is a little steep i agree but over 3-4 months and especially if you weigh less than 200 - there's no reason why not.
Jonny, i do apologise for cluttering up your journal - this isn't half as bad as the discussions(arguments) we have down at the the fridge though mate.
Super squats must also recommend d-bol then. Sam everyone has a natural genetic limit to the amount of muscle they can carry, for naturals this is normally height (in cm) minus 100 will give you your maximum amount of lean mass (in kg) you can carry. Drugs change things obviously.
Sammy there is a big difference between gains in 'muscle' and gains in 'weight'. Once you've subtracted fat, water, glycogen, general bloat etc from any amount of 'weight' gained you'd be surprised how little of it is actually lean tissue. To gain 20+lbs of muscle as an underweight beginner would be outstanding in 18 months let alone 2-3, I wouldn't say I have ever gained more than 7 or 8lbs of actual muscle in a year, a good deal less these days. All these absurd claims about 'x' amount of muscle from whatever program or supplement are absolutely mental.
Super squats must also recommend d-bol then. Sam everyone has a natural genetic limit to the amount of muscle they can carry, for naturals this is normally height (in cm) minus 100 will give you your maximum amount of lean mass (in kg) you can carry. Drugs change things obviously.
Dude, that would mean the biggest I could get at say ten percent bodyfat is thirteen stone, and currently make me more like forty percent, assuming that I am already at my absolute maximum lean mass. What a crock.
PikeKing
09-09-2009, 21:47
you're atleast 50% bodyfat Tim
I am 12%, maybe 13% on a fat day.
Dude, that would mean the biggest I could get at say ten percent bodyfat is thirteen stone, and currently make me more like forty percent, assuming that I am already at my absolute maximum lean mass. What a crock.
I post some info on it when I get chance mate, but suffice to say greater minds than myself and you have reasearched it and it bares out. At 5% bf the heaviest you would be is height minus 100. Unless you're a genetic outlier, which being from Devon is a possibility.
Super squats must also recommend d-bol then. Sam everyone has a natural genetic limit to the amount of muscle they can carry, for naturals this is normally height (in cm) minus 100 will give you your maximum amount of lean mass (in kg) you can carry. Drugs change things obviously.
I had abs at (height-100)kg = 73kg before i even touched a weight.
No way am i nearly 50% bodyfat these days, as that would suggest.
I may be wrong, but I think all these theories apply to contest ready condition. Everyone always seems to think they can prove them wrong, but natural BB doesn't bear that out
Super squats must also recommend d-bol then. Sam everyone has a natural genetic limit to the amount of muscle they can carry, for naturals this is normally height (in cm) minus 100 will give you your maximum amount of lean mass (in kg) you can carry. Drugs change things obviously. I'm pretty damn sure i would be justified in using my moderator powers for statements like that Aled. The most ardent anti-BS member of the forum has just gone bro-science on us.
I'm pretty damn sure i would be justified in using my moderator powers for statements like that Aled. The most ardent anti-BS member of the forum has just gone bro-science on us.Fight!
JonnyJames
10-09-2009, 08:56
I had abs at (height-100)kg = 73kg before i even touched a weight.
No way am i nearly 50% bodyfat these days, as that would suggest.
Which would put you at c150lbs FFM.
There's just no way that's the case.
And given I saw you push-pressing 300lbs on Saturday, I escalate that to 'no freaking way.'
I'm pretty damn sure i would be justified in using my moderator powers for statements like that Aled. The most ardent anti-BS member of the forum has just gone bro-science on us.
Anything but mate. I didn't work it particulary well but that equationholds true for the amount of FFM you'd hold in contest ready (5% BF) shape. Obviously it goes up as BF % does, but not as much as you think it would. I'll posta proper topic on it later.
And bro-science? Please, you're the one on surgez for the insulinz spiked muszcles hypertrophic.
JonnyJames
10-09-2009, 16:04
Fight! Fight! Fight!
I give Chris' bro science insult an 8 but Aled's muszcles hypertrophic definitely gets an 8.5.
I give Chris' bro science insult an 8 but Aled's muszcles hypertrophic definitely gets an 8.5.
Oi mate you didn't rate my comment saying it possible to gain 20-30lbs muscle by the end of the year. I'm hurt.
JonnyJames
11-09-2009, 10:18
Started WS4SB last night. I should, looking at my schedule, have done ME upper body yesterday, but I can correct that next week.
I know I have ADHD when it comes to training programs, but I will make every effort to give this a good long run - it seems to fit me quite nicely.
Forgive the vagueness re: reps - I honestly can't remember most of them. I seemed fine at the time but as soon as I had eaten I was completely wiped out and in bed by 8:30! Don't even think I undressed myself.
A Pushups, hands elevated for increased ROM - 3 sets
B Wide grip lat pulldowns - 2 sets at 60, 1 at 55 (should have been 4 sets)
C DB floor presses 20sx3x6
D Kelso(?) shrugs 1 set w/20s, 2 w/25s. I think it was 3x12
E DB hammer curls 10s, 3 sets
F1 V ups 8,6
F2 Cable woodchops '6' 2x10
Hi bud, im planning to be at the gym for 10 ish tomorrow morning as im off shooting at 1230. If your about ill see you there!
JonnyJames
11-09-2009, 10:44
Do they even open at 10? I thought it was 11...
Do they even open at 10? I thought it was 11...
Not sure I thought it was 9?
JonnyJames
11-09-2009, 12:23
Not sure I thought it was 9?
Not at the weekends.
Not at the weekends.
looks like your right, well ill have to be there for 11 on the dot
Hi bud, im planning to be at the gym for 10 ish
I'll bring my racket:tank:
JonnyJames
11-09-2009, 14:48
I'll bring my racket:tank:
Pip pip!
JonnyJames
12-09-2009, 14:42
Lower body - ME
A BB squats --> 80x3
B DB split squats 15s x10, 8, 8/side
C UL DB RDL 20x3x6/side
D Pinch grip lifts, 2x10 plates 5,4,3/side
There is definitely more there on the squats. Like we said, adding 5kg a week for a while is a plan. Then when progress stalls switch to a different exercise for ME and squat for high reps on RE day instead.
Squat looked good, nice little arrangement of lifts that.
JonnyJames
13-09-2009, 06:44
The doms, my god the doms!
JonnyJames
14-09-2009, 18:10
Upper body RE
A Pushups, hands elevated for increased ROM - 10, 8, 6
B Wide grip lat pulldowns - 50x3x10, x6
C DB floor presses 20sx3x8
D Kelso shrugs 30x3x12
E DB hammer curls 12.5s, 8, 6, 6
F1 V ups 2x10
F2 DB external rotation 5x10,7/side
G1 Cable woodchops '7' 2x8/side
G2 Dip shrugs 15, 10
Not much to report, a tad more across the board compared to Thursday.
Does anyone have a suggestion of a RE LB exercise for tommorow? I'm inclined to just do squats again, but am worried that might be less than optimal.
Also; is it a good idea to do more grip work tomorrow?
Thank you in advance! :D
Good mornings.
Sure, why not.
Yes on the grip work. Smaller muscles recover quickly. I suggest you buy some COC grippers aswell and start doing high rep wrist curls.
if you can, do belt squats, less strain on the spine, but you'd be able to rip the legs apart. failing that, a sled drag?
More squats, or...
leg press :ph34r:
JonnyJames
15-09-2009, 18:49
Warm up - knee pulls, frankensteins, squat-to-stand, spidermans with posterior reach, bum kicks, torso twisting... probably a couple more
A BB squats barx2x6, 60x3x8
B Bulgarian split squats 15s x5, 5, 3 - I'll drop the weight on those next week
C Plate wrist curls 5x8, 6, 6 - Left hand was easy, right was very hard
D Good mornings barx8, 40x3x8
JonnyJames
17-09-2009, 19:04
Upper body - ME
A Bench press barx8, 40x3, 60x3, 65x3, 70x3, 75x2 - I'll try 72.5 next time
B Hammer grip LCR 60x12, 10, 8, 8
C Incline DB press 20sx8, 6, 5
D Face pulls white band doubled 3x15
E1 1/2 rep turkish get ups 7.5 x6, 3/side
E2 Band dislocates (white) 2x8
F1 Dragon flags 2x10
F2 Scapula push ups +white band 8, 6
Working on the power lifting arch under Narc's able supervision... the sorest part of me after all of the above is my lower back!
Also; I now weigh 190lbs!
Dragon flags are ****ing hardcore
190lb is decent. How fat are you?
JonnyJames
18-09-2009, 09:38
Not very. Visible upper RA, visible lower RA/obliques on a good day and in a favourable light.
I need to keep up with the complexes/db swings/tabata or, the way I'm eating atm, that won't be the case for very much longer.
lol, leaner than me then, and a good bit heavier. Good shit.
You find the extra stuff makes a big difference?
JonnyJames
18-09-2009, 10:44
lol, leaner than me then, and a good bit heavier. Good shit.
You find the extra stuff makes a big difference?
A fair bit weaker though!
I do find it helps, yes. And it's close enough to 'lifting' for me to actually enjoy it. I'm fond of the DB swings in particular and am contemplating forking out for a KB.
Yeah I keep thinking I'll try them for fun and a bit of bonus PC work, but it never happens. Maybe if I ever have a garden I'll splash out on one.
JonnyJames
18-09-2009, 18:15
DB swings, 5 short, 5 long, swapping arms every 10.
9kg, AMRAP in 12 minutes, which turned out to be either 215 or 225, I'm not sure.
For some reason I now have a splitting headache situated just above my left eyebrow.
JonnyJames
19-09-2009, 19:12
Lower body - ME
A BB squats --> 85x3
B DB split squats 15sx3x10/side
C UL DB RDL 20x3x6/side
D Pinch grip lifts, 2x10 plates 3x6/side
After the squats and split squats I just had no energy left for the rdls, though I'm glad to have added 6 reps in total to the pinch grips.
I slipped on the 2nd set on my left hand though; the plates took a bite out of my index finger and I dripped blood all over the floor.
Love to your mothers.
Sometimes you have to bleed for it. So how was the eighty five?
JonnyJames
20-09-2009, 06:48
Felt easier than the 80 last week. I think it could have been 90.
JonnyJames
20-09-2009, 07:01
Total eats for yesterday:
Morning shake; pre- and post- workout shakes; extra large chicken tikka sandwich on a granary roll with 2 bottles of chocolate yazoo; pint of dr. pepper; protein bar; corned beef sandwich with chilli ketchup; 3 chocolate donuts; stuffed crust meat feast pizza from pizza hut with a 2nd pint of dr. pepper.
I'm trying!
Next week 90 will be piss then. Good work on the squats.
Try 2 15kg plates on the pinch lift next week also try 3 and then 4 5kg plates, all smooth sides out.
Eats looks good - plenty of carbs there, good stuff. I hope the morning shake is a homemade one with oats and not just protein you've got to be getting loads of carbs before you train!
JonnyJames
20-09-2009, 07:27
Thanks Sam. Morning shake consists of: cottage cheese; yoghurt; protein powder; oats; mixed berries + some kind of other fruit; olive, flax, or coconut oil.
So I take it from what you've just said I want to be keeping the pinch grips fairly heavy?
Morning shake looks good.
Keep varying what you do grip wise mate, the forearms get used to things very quickly. Have you looked into buying grippers yet? You can train grip heavy all the time and still recover in 1-2 days easily i usually train some form of grip stuff every time i lift and sometimes even grip stuff on days when i don't lift. Given the reps you are doing with 2 10kg plates you will lift 2 15kg plates.
JonnyJames
20-09-2009, 08:15
I have looked in to it; I'm waiting til my next pay cheque.
When it comes to grip work I'm quite happy to just do what you tell me! :023:
Good man. I will bring some grippers up with me on Sat, let's see if you can shut a #2. Timmy has got some aswell (easier ones) ask him to bring them on Tuesday so you can have a play with them. The trick is with grip work is to vary it - the hands/forearms get bored very quickly if you do the same thing all the time. It's like if you get a job as say, a carpenter, the forearms will grow very quickly from all the work with a hammer but the growth will stop after a few months cos they get used to it. Double overhand holds in the power rack (behind the back so you can't cheat with your thighs) are another great grip exercise. Also heavy dumbell rows with the bar held in the fingertips.
JonnyJames
20-09-2009, 14:27
Also heavy dumbell rows with the bar held in the fingertips.
Nice!
I remember reading an article by some American powerlifter or other on the subject of grip strength; he was especially pro- curls with DBs held at one end, either pinch or claw grip, and 'false grip' hammer curls.
JonnyJames
20-09-2009, 14:35
Jack Reape
http://www.elitefts.com/images/PICTURES/Jack-Reape/Jack-Reape-squat.jpg
The thumbless hammer curls are a good idea, especially with a thicker dumbell bar. Something else you can do is hammer curls with a towel around one of the gym dumbells to make the handle thicker.
JonnyJames
21-09-2009, 19:19
Upper body RE
A Pushups, hands elevated for increased ROM - 10, 10, 8
B Wide grip rack pullups - BWx10, 8, 5, 5
C DB floor presses 22.5sx8, 6, 6
D Kelso shrugs on LCR 60x3x12 -
E DB hammer curls 12.5s, 8, 8, 6
F1 V ups 2x12
F2 DB external rotation 5x2x10/side
G1 Cable woodchops '7' 2x10/side
G2 Dip shrugs 15, 12
JonnyJames
22-09-2009, 19:54
Lower body RE
A BB squats barx2x6, 65x3x6
B Bulgarian split squats 12.5sx3x5/side
C Plate wrist curls 5x3x8/hand
D Good mornings 45x3x8
Good stuff mate you hittin ME squats on sat yeah? I wanna see 95x3!
JonnyJames
23-09-2009, 09:30
95x3... Hmmm. Think I'll try 90 and see how it goes.
Also; I weighed in at 194 last night. Still with visible abs!
I think that's a stone in 3 weeks.
95x3... Hmmm. Think I'll try 90 and see how it goes.
Also; I weighed in at 194 last night. Still with visible abs!
I think that's a stone in 3 weeks.Good going, no excuse not to get 90 then. How tall are you btw?
JonnyJames
23-09-2009, 14:09
5'11"
95x3... Hmmm. Think I'll try 90 and see how it goes.
Also; I weighed in at 194 last night. Still with visible abs!
I think that's a stone in 3 weeks.
Yeah ok mate. See you Saturday, 11am yeah? Looks like WS4SB is working for you nicely.
JonnyJames
25-09-2009, 19:15
Upper body - ME
A Bench press barx8, 40x3, 60x3, 65x3, 72.5x3, 75x3 -
B Hammer grip LCR 60x12, 10, 9, 7 - curses!
C Incline DB press 20sx8, 8, 6
D Face pulls white band doubled 3x20
E1 Decline twist-ups 20, 14
E2 Band dislocates (white) 2x10
F1 Dragon flags (tougher version) 10, 4
F2 Scapula push 12, 8
Post gym meal: Milk and donuts!
Nice. Swole PWO meal aswell.
See you tomorrow mate.
JonnyJames
26-09-2009, 15:23
Lower body - ME
A BB squats --> 90x3
B DB split squats 17.5sx3x6/side
C UL DB RDL 20x3x8/side
D Pinch grip lifts, 2x10 plates 3x7/side
Those squats looked piss easy today mate. You will pinch 2 15kg plates soon enough it doesn't help with the pinching that the gym is like a sauna.
JonnyJames
26-09-2009, 22:19
Thanks mate! The third rep didn't feel that easy, let me tell you.
It was never in doubt though; and I'm definitely getting 95x3 next week.
Though the way things are going I shall have to stop thinking in terms of 'end of year total' and start thinking about 'end of year bodyweight!'
JonnyJames
28-09-2009, 19:00
Upper body RE
A Pushups, hands elevated for increased ROM - 12, 10, 6
B Wide grip rack pullups - BWx10, 8, 5, 5
C DB floor presses 22.5sx3x8
D Kelso shrugs on LCR 80x3x12 -
E DB hammer curls 12.5sx3x8
F1 Prone bridges (one foot off the floor) 2x30s/side
F2 DB external rotation 5x12, 10/side
Missed out the last exercise pairing cos I was starting to feel the effects of yesterday's exertions. Pushups and pullups seem to have stalled, I'm going to give them one more week and then mix it up if there's no progress.
Love to your mothers.
JonnyJames
29-09-2009, 19:28
Lower body RE
A BB squats barx2x6, 65x 8, 6, 6
B Bulgarian split squats 12.5sx 6, 6, 5/side
C Plate wrist curls 5x 12, 8, 8/hand
D Good mornings 50x3x6
Once again, a touch better, across the board, than last week. Hooray for linear progression!
JonnyJames
01-10-2009, 17:39
A bit of conditioning
Thorough warm up, followed by 12 minutes of the following complex, done for triples with about 15s rest after each.
Hammer curl
Hack squat
RDL
Bent row
High pull
Snatch
Front squat
Push press
Performed with 2x 9kg DBs. I flirted with the idea of doing some DB swings afterwards, but I decided 12 mins of conditioning was ample given my current drive to swoleness.
Good work sticking to the routine and nice progression on the RE squat. keep it up mate. It would be good for you to pay a visit to the fridge one weekend, and as it's a one off, we won't charge ya :taz:
JonnyJames
01-10-2009, 17:47
I am thinking about it actually - perhaps a fortnight this saturday. We shall see!
I am thinking about it actually - perhaps a fortnight this saturday. We shall see!
Sweet, just wanted to let you know you are welcome mate. Only rule is you must train harder than you've ever trained before.
JonnyJames
01-10-2009, 17:57
Good work sticking to the routine and nice progression on the RE squat. keep it up mate.
Thank you! It looks like 3x8 with my starting 3rm is only a few weeks away.
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