View Full Version : Man of Steel's Training and Eating Log 2005
Man of Steel
10-01-2005, 02:12
I'm currently bulking up to 12st and expanding my stomach capacity. I'm bored so I'm going to start posting my training up again. Here's the plan I'm following:
Monday - Squat
Squat - 5x5
Bench press - 3x8
Barbell row - 3x8
Hanging leg raises - 3x8
L-Flyes - 2x20
Wednesday - Deadlift
Deadlift - 9x1
Military press - 3x8
Chins - 3x8
Static holds - 3
Hammer curls 2x20
Friday - Unilateral
Bulgarian squat - 3x8
Dumbell bench -3x8
Single arm row - 3x8
Turkish get up - 3x3
Looks good.
Get eating!!!
P.S. I'm 224lbs :035:
EAT!!!!!
Man of Steel
12-01-2005, 02:02
I'm eating more and I think my weight is going up but we'll see in the coming weeks.
Tuesday 11/1/2005 Unilateral
Dumbell floor press - 3x8 26kg
Barbell row - 3x8 60kg
L-flyes - 2x10 4kg
PikeKing
12-01-2005, 08:29
whats unilateral about that?
LOL.
Uni lateral means one arm/leg at a time mate, not just DB stuff.
PikeKing
12-01-2005, 08:59
i know that!
how can u do a unilateral barbell row?
I know you know that I know we know you know. I mean't him, damn it. :035:
PikeKing
12-01-2005, 09:16
I know you know that I know we know you know. I mean't him, damn it. :035:
I have a headache!
Man of Steel
12-01-2005, 12:19
I know it's not unilateral but I started doing barbell rows before I remembered I was supposed to be doing DB rows. I dropped the leg work because my knee is giving me jip and I done floor pressing because I was training at home with no bench.
Man of Steel
13-01-2005, 21:22
I'm putting todays training off because I think I'm getting tendonitis in my good elbow now. It was aching when I was doing light technique work with someone today and when I woke up during the middle of last night my tricep tendon was sore when I flexed my elbow. I feel it's been slowly coming on over the past two weeks.
Man of Steel
16-01-2005, 21:09
Friday 14/1/2005 Deadlift
Deadlift ?x1 120kg (sumo-60x5,80x4,100x3,120,con-120x3)
Military press 3x6 40kg
Chins 3x8
Hammer curls 2x10 8kg
Static hold 3xX 190kg (mixed grip)
Hanging leg raise 3x8
The worst deadlift sesh I've had. I was aiming for 9x1@125 sumo but after the weight flying up easily on a the first rep of a 120 double I was unable to lift it again so I switched to conventional and will be lifting this way for the forseeable future. I must be getting stale from doing 9x1 for the past two months so I'll switch to 3x3 for the next three weeks.
How was you elbow with military presses and curls?
Man of Steel
17-01-2005, 01:12
How was you elbow with military presses and curls?
I had my elbow supports on (Thai boxing ankle supports) and my elbows were fine, but my elbow has been aching at work by lifting boxes atlas stone stylae. I think the worst kind of gym lifts would be isometric curls at an obtuse angle and JM, French press and skull crushers.
Man of Steel
17-01-2005, 13:15
Monday 17/1/2005 Unilateral
Bulgarian squat 3x8 12kg(db)
Dumbell bench press 3x8 22kg(db)
Dumbell row 3x8 26kg(db)
L-flyes 2x12 4kg(db)
The Bulgarians were surprisingly tough and fried my quads. Elbow was aching.
GoldenArrow
17-01-2005, 13:17
Aren't you like 50 years old! ;) :021:
Man of Steel
17-01-2005, 13:20
Ha, Man of Steel should be around 125 years old ;)
Man of Steel
17-01-2005, 22:48
Monday 17/1/2005 Munch
10:40 Bowl o' Corn Flakes, protein milk shake.
13:00 4 eggs, 4 slices o' bread, pint o' milk.
17:00 4 rolls on meat and salad.
20:00 10 slice o' turkey, 2 pieces (sandwiches) on egg, king size Snickers
22:40 2 slices of bread
00:30 Bowl of rice, plate of cheese, 2 grapefruits, 1 pint of milk, protein milk shake
All bread is wholemeal, all rolls are white. All protein milkshakes consist of 3/4 of a pint o' milk, 2 big spoons of Argos protein powder and one of weightgainer.
Man of Steel
18-01-2005, 22:50
Tuesday 18/1/2005 Eating
11:45 Protein milk shake.
12:50 4 eggs, 4 slices of bread, 2 pints of milk.
15:20 Plate of chicken, 4 slices of bread, pint of milk.
19:30 10 slices of chicken, 4 pieces on egg.
23:30 Tin of tuna, plate of pasta, 2 grapefruits, protein milkshake, pint of milk.
Man of Steel
19-01-2005, 22:07
Wednesday 19/1/2005 Deadlift
Deadlift 1x3,2x2-117.5kg (60x5,80x4,100x3,117.5x3,117.5x2x2)
Military press 3x7-40kg
Chins 3x8
Hammer curls 2x12-9kg
Static holds 3xX-200kg (mixed grip)
Ab pulldowns 3x5-9plates
Man of Steel
20-01-2005, 18:45
Wednesday 19/1/2005 Food
11:50 Protein milk shake.
13:10 Plate of pasta, tin of tuna, pint of milk.
16:50 4 slices of bread, tin of tuna, pint of milk.
21:20 Plate of tatties (potatos), green beans & chicken, pint of milk.
00:00 Plate of cheddar, bowl of rice, 2 grapefruits, pint of milk, protein milk shake.
Man of Steel
20-01-2005, 18:50
Thursday 20/1/2005 Food
08:00 Bowl of cornflakes, protein milkshake.
12:00 4 rolls on cheddar & salad, snickers.
15:45 10 slices of turkey, 4 pieces on cheese & onion.
19:00 Plate of chips, salmon fish cakes & green beans, 2 pints of milk.
23:30 Tin of tuna, plate of pasta, 6 clementines, pint of milk, protein milkshake.
Man of Steel
20-01-2005, 18:56
Good news, I'm up to 11st 6lb and my trousers are getting tight. Eigth more pound and I can start a 5x5 routine <buff>
There are 4 hours in between your meals mate, thats 225mins too much.
Man of Steel
20-01-2005, 19:15
There are 4 hours in between your meals mate, thats 225mins too much.
The bitches at work don't give me enough food breaks. How does my eating look? I'm not up at maximum belly capacity yet.
Ok, a little run down:
08:00 Bowl of cornflakes, protein milkshake.
12:00 4 rolls on cheddar & salad, snickers.
15:45 10 slices of turkey, 4 pieces on cheese & onion.
19:00 Plate of chips, salmon fish cakes & green beans, 2 pints of milk.
23:30 Tin of tuna, plate of pasta, 6 clementines, pint of milk, protein milkshake
Meal one is about 400kcals and thats just simply not enough. Its about half what I woudl expect. I am guessing that even a big whey shake has 50g of protien in it.
Meal two is shit. That should have at least 2 pints o milk in it if your not consuming any meat/fish. Your looking at 3-500kcals depending on the size of these rolls and no decent protien.
Meal three is much more like it, but I fear, still short of the mark. 10 slices of turkey doesn't sound much like 2-300g to me. Which is what you shoudl be getting in. Est. 500kcals. :(
Meal four is the best meal of the day. Much more like it. Well done. Est. 700-1000kcals and 70-100g protien depending on portion size.
Meal five is another good 'un. Though persoanlly I would of ditched the protien shake, and made good use of another tin of tuna/250g cottage cheese. Est. 600kcals and 100+g protien.
Overall:
2.5-3000kcals is not enough in my experince. Your getting just about enough protien, but its not split up throughout the day very well.
Try eating 2 small breakfasts if one big one is a hassle in the morning(I am the in the same boat there).
Hide shakes and almonds at work. Then sneak them to the toilets at work in your pants.
All the girls witll think you have a massive cock, and you will get more food down yer neck. Winner.
Man of Steel
20-01-2005, 21:52
It's working for the time being but I'll go back to drinking gallon o' milk a day and sneak some hazlenuts into work. I don't think I'll start the force feeding diet untill my weight stops going up.
Man of Steel
21-01-2005, 23:41
Friday 21/1/2005 Squat
Squat 5x5 92.5kg (60x5,75x5,87.5x5,90x5,92.5x5,95x0)
Shitey squats. Only managed three work sets, the first two were easy, failed on the third and never managed any of the fourth. I've not squatted for two weeks and will be using 'Rob's sets' from now on with all of Friday's exercises.
Bench press 3x8 60kg (40x8,50x8,60x8)
Good, my pushing strength is going back up quickly.
Barbell row 3x8 60kg
My pulling is stronger than ever and exceeds my pushing
Side bends 3x8 30kg
Man of Steel
22-01-2005, 00:20
Friday 21/1/2005 Food
12:10 Protein milk shake.
13:45 4 eggs, 4 slices of bread.
17:00 Tin of tuna, 4 slices of bread.
22:10 Plate of haggis, neeps (turnip) & tatties.
00:40 Plate of cheddar, bowl of rice, 2 grapefruits, protein milkshake.
AND 6 pints of milk (all milk is semi-skimmed)
Total goodness 288g protein, 4084kcal.
Good work increasing those cals mate. Keep it up (and then some if you can!).
BengDogg
22-01-2005, 08:00
My breakfast tip is have 5 or 6 weetabix with milk in a large bowl, thatl help you hit your cals, this last week i have been eating a bag of 100g mixed nuts and raisins for breakfast which was about 550cals and delish!
Man of Steel
24-01-2005, 21:33
I've had bad dreams about eating Weetabix that've put me off eating it for a long time.
Monday 24/1/2005 Unilateral
Bulgarian squat 3x8 15kg (db)
Dumbell bench press 3x8 25kg (db)
Dumbell row 3x8 27.5kg (db)
L-flyes 2x12 3kg
BengDogg
25-01-2005, 18:19
Strange dreams about weetabix??? Cant help ya there dude!
Man of Steel
27-01-2005, 18:59
Thursday 27/1/2005 Deadlift
Deadlift 3x3 120kg (5x60,4x80,3x100,3x3x120)
Prett easy but it got hard to lock out. I'm starting to like pulling conv.
Military press 4x6 40kg
Chins 4x6
Hammer curls 2x10 10kg
Too heavy.
Static hold 2xX 210kg (mixed grip)
My grip is way ahead of my deadlifts, back to plate pinch walks next week. Slight pain in lats during holds.
Kneeling ab pulldowns 3x8 9plates
My left shoulder has been giving me slight jip over the past few days so I'm going to up my rotator work to twice a week.
Man of Steel
29-01-2005, 23:12
Saturday 29/1/2005 Squat
Squat 1(5)x5 100kg (60x5,80x5,90x5,95x5,100x5)
Piss easy. I squatted without a box and it felt much more natural and a better groove, but I don't think I got lower than parallel.
Bench press 1(3)x5 55kg (40x5,50x5,55x5)
I had only done one work set of benching when I got chucked out of the free weights are by a group of gimpy ISS athletes or Oly lifters.
BengDogg
30-01-2005, 07:42
I would want my money back if i couldnt finish my workout
Man of Steel
30-01-2005, 16:48
I wish I could but it's a yearly membership that works out cheap and the place has excellent facilities. The only problem is that the free weight area is often closed for the scholarship 'athletes'. Yesterday it looked like a gang of weightlifters had booked the place without my knowlege. When I get stronger I'll try and argue that powerlifters are athletes a2a
Man of Steel
31-01-2005, 22:51
Monday 31/1/2005 Unilateral
Dumbell bench press 3x8 25kg (db)
Piss poor using a wobbly bench that's too high and the DB's kept hitting the supports.
Dumbell rows 3x8 27kg
L-flyes 3x10 kg
After 5mins of trying to keep my balance on the wobbly 3 legged bench I gave up trying to do Bulgarian squats. I'll be training at the gym from now on.
BengDogg
01-02-2005, 17:33
I'll try and argue that powerlifters are athletes a2a
Hahahhaa! Jk they are!
Man of Steel
02-02-2005, 21:54
Wednesday 2/2/2005 Deadlift
Conventional deadlift 2x3 125.5kg (60x5,80x4,100x3,122.5x3x2)
Sumo deadlift 125kg (100x3,120,125)
Military press 4x6 40kg
Chins 4x6
Hammer curls 3x8 8kg
Plate pinching 3 20kg (bumper plates)
Kneeling ab pulldowns 3x8 15 plates
I added in the Sumo deadlifts to see if I was stronger doing them, and I am so I'm going to continue using them for deadlifting.
Man of Steel
04-02-2005, 23:02
Friday 4/2/2005 Squat
Squat 1(5)x5 105kg (60x5,80x5,90x5,97.5x5,105x5)
I think I'd manage 110x5 with awful form. Need to work on depth and knees coming in.
Bench press 1(5)x5 65kg (40x5,50x5,55x5,60x5,65x5)
Easy, bar flies up near lockout.
Barbell row 1(5)x5 70kg (40x5,50x5,60x5,65x5,70x5)
Side bend 3x8 35kg
Supported Cubans 3x8 3kg
Left elbow giving me slight jip after training.
Man of Steel
08-02-2005, 16:23
Tuesday 8/2/2005 Unilateral
Bulgarian squat 3x8 15kg (db)
This exercise is too aerobic for me, my GPP is awful. I hope I start some skipping this week.
Dumbell bench press 3x8 27.5kg (db)
Whoops... took it to failure!
Dumbell row 3x8 30kg (db)
Side bends 3x8 40kg (db)
Grip failed
L-flyes 3x8 3kg (db)
My shoulder joints feel weak and I think they'll give me problems soon.
Man of Steel
10-02-2005, 21:02
Thursday 10/2/2006
Deadlift 2x120kg (60x5,80x4,100x3,120x2,130F,120F)
I'm p*ssed off with my deadlifting, the weight hasn't went up for two months because I've been changing my stance and I've no spotter to critique my form. Used a closer sumo stance I feel more natural with.
Military press 4x6 40kg
Chins 4x6
Plate pincing 5x20kg bumper plates
My shoulder was giving me worse jip after the session. I'm going to use lighter weights on my deadlift to work on technique for the next couple of weeks.
Man of Steel
12-02-2005, 17:25
Saturday 12/2/2004 Squat
Squat 125kg 1RM (60x5,80x3,100,110,120,125,130F)
New PB, I feel I could've managed more if I wasn't choked with the cold.
Bench press 1(5)x5 70kg (40x5,50x5,60x5,65x5,70x5)
Could've lifted more weight.
Barbell row 1(5)x5 70kg (40x5,50x5,60x5,70x5x2)
Supported Cubans 3x8 3kg
Man of Steel
15-02-2005, 15:50
Tuesday 14/2/2005 Bench
Bench press 90kg? 1RM (40x5,60,80,90?,85?)
Piss poor bench, I couldn't concentrate or get psyched up probably because I'm still choked up with the cold and there were too many posers prancing around. I don't know if I managed the last two lifts because the spotters hands appeared to be helping the bar rise.
Barbell row 1(5)x5 75kg (40x5,50x5,60x5,70x5,75x5)
L-Flyes 3x8 4kg
I skipped squatting today because my knees and lower back weren't 100%.
GoldenArrow
15-02-2005, 22:19
I skipped squatting today because my knees and lower back weren't 100%.
Fook me, if that's the criteria for missing a session I'll never squat again! :016:
Man of Steel
15-02-2005, 22:42
I was getting sharpish pains now and again but it's nothing serious, just playing safe.
Man of Steel
17-02-2005, 18:56
Thursday 17/2/2004 Deadlift
Deadlift 3x3 100kg, 3x2 110kg (60x5,80x5,100x3x3,110x2x3)
Kept weight pretty light to work on form and I went back to wide sumo but used an upright stance with my shoulders behind the bar. I think I found the right groove to lift in but I need to work on pulling the weight back and through my heels, too easy to let the weight go forwards. More leg work and less back work.
Dumbell overhead press 4x6 18kg (db)
MP was giving my shoulder jip so I switched to this.
Towel up 4x6
Left elbow was giving me jip, probably the ol' tendonitis from maxing out last session.
Kneeling pulldown 2x8 15 plates
Man of Steel
17-02-2005, 19:08
My routine is evolving into this one:
Monday - Squat
Squat 5x5 (5RM)
Bench press 5x5 (5RM-20%)
Barbell row 5x5 (5RM-20%)
Pulldown 3x8
Wednesday - Bench
Bench press 5x5 (5RM)
Barbell row 5x5 (5RM)
Squat 5x5 (5RM-20%)
Side bends 3x8
Friday - Deadlift
Deadlift 9x1
Pullthrough 3x8
Dumbell overhead press 4x6
Towel up 4x6
Cubans 3x10
Man of Steel
21-02-2005, 22:19
Monday 21/2/2005 Squat
Squat 1(5)x5 110kg (60x5,80x5,90x5,100x5,110x5)
Good enough, I only done four reps on the last set because I was losing my arch on the third rep.
Bench press 5x5 60kg
Easy, the weight flew up on the first few reps of each set and I found a good groove.
Barbell row 5x5 60kg
Easy.
Side bends 2x8 40kg
Heaviest DB, I'll need to get an oly DB or something.
Good session, I know where I went wrong on the squats and I'll soon fix it.
It is possible to perform side bends by placing a barbell on your back.
GoldenArrow
22-02-2005, 14:43
Why?
Just hold it in one hand if you havent got dumbells, dumbell.
Man of Steel
22-02-2005, 17:47
Put the bar on the pins of a rack so it's at knee height and side bend away.
Man of Steel
23-02-2005, 22:13
Wednesday 23/2/2005 Bench
Bench press 1(5)x5 75kg (5x40,5x50,5x60,5x70,3x75)
Only managed 3 reps with 75kg.
Barbell row 1(5)x5 80kg (5x40,5x50,5x60,5x70,3x80)
Only managed 3 reps with 80kg.
Squat 5x5 87.5kg (5x60,5x5x87.5)
Used a box to gauge depth.
Kneeling ab pulldown 3x8 16 plates
Jolly good show.
the block
24-02-2005, 00:11
for side bends you could also use a machine. like this:
http://www.t-nation.com/readTopic.do;jsessionid=264CB5172C284A933917D0358E 1936DB.titan?id=564244
Man of Steel
25-02-2005, 17:29
Friday 25/2/2005 Deadlift
Deadlift 2x2 110kg (5x60,3x80,2x2x100,2x2x110,2x105,2x2x100)
Concentrated on form and it felt easier this week. On the last rep of 110kg I lost my balance and started falling back so I let go of the bar and did a big jump back. After that I couldn't maintain the right groove and the bar was pulling me forward so I fropped the weight.
Incline dumbell bench press 4x6 22.5kg
Towel up 4x6 2kg
Unknown RC exercise 3x8 3kg
Happy enough with todays lifting and I think the technique work on the deadlifts will pay off in the long term, it's just crap lifting feeble weights. I was wincing watching a guy do 120kg straight leg rounded lower back deadlifts for eight reps :018: .
Man of Steel
28-02-2005, 22:09
Monday 28/2/2005 Squat
Squat 110kg 5RM (5x60,5x80,5x90,5x100,5x110)
Easy for a hard set. Form felt better this week but the bar slipped down my back a little bit on the last two reps so I got much better leverage. I might try squatting like that if it's legal. Does anyone know how low a bar you can have in IPF meets?
Barbell row 5x5 62.5kg
Easyish
Ab pulldown 3x8 16 plates
Easy.
Bench press 5x5 60kg
Easy, felt more explosive this week.
Easy peasy training session, seem to be making most progress in my squat.
your squat is coming along nicely <buff>
Man of Steel
28-02-2005, 22:52
your squat is coming along nicely <buff>
Thanks, but I'm getting a fat belly I mean stong core.
Man of Steel
18-03-2005, 19:42
I hit 12st a couple of weeks ago, took this week off training, my elbows and knees are still giving me some jip and I'll be going back to Thai boxing this week. Here's my new routine to get me up to 13st:
Monday - Squat
Squat 6x4 (4RM)
Bench press 6x4 (80% 4RM)
Barbell row 6x4 (80% 4RM)
Ab pulldown 3x8
Wednesday - Bench
Bench press 6x4 (4RM)
Barbell row 6x4 (4RM)
Squat 6x4 (80% 4RM)
Full contact twist 3x8
Friday - Deadlift
Conventional deadlift 9x1
Incline dumbell bench press 3x8
Close grip chin up 3x8
Cubans 3x8
Man of Steel
21-03-2005, 16:21
Monday 21/3/2005 Squat
Squat 1(6)x4 115kg (4x60,4x80,4x90,4x100,4x110,4x115)
My back rounded on the last set and I GM'd it up because of poor flexibility and I was sitting back and leaning over too much. Perfect form next week.
Bench press 6x4 62.5kg
Slightly harder since my elbow supports were still in the washing.
Barbell row 6x4 62.5kg
Was supposed to be 65kg but I forgot about it.
Ab pulldown 3x8 17 plates
A so so day.
Man of Steel
23-03-2005, 15:02
After doing barbell rows my elbows are killing me. I'm going to take a week off training and take loads of ibuprofen. I'll be sticking to 3x8 upper body for a long time.
Man of Steel
23-03-2005, 17:41
Thanks, I'll be back stronger than ever.
Man of Steel
27-03-2005, 22:13
I'll need to get a week off work to allow my elbows to recover and I won't have that for a wee while, so I'm going to do this old four week squat cycle with a little upper body work:
Week 1
Monday Squat 80% 5x5, GM's 3x5, Hanging pikes 3x8.
Wednesday Rack pull 1RM, Speed deadlifts 6x2.
Friday Squat 90% 3x3, Pullthroughs 3x8, Walkout 3x1.
Saturday Dumbell bench press 3x8, Single arm row 3x8, Cubans 3x8.
Week 2
Monday Squat 80% 4x6, GM's 4x4, Hanging pikes 3x8.
Wednesday Platform deadlift 1RM, Speed deadlifts 6x2.
Friday Squat 95% 3x1, Pullthroughs 3x8, Walkout 3x1.
Saturday Dumbell bench press 3x8, Single arm row 3x8, Cubans 3x8.
Week 3
Monday Squat 85% 5x5, GM's 3x6, Hanging pikes 3x8.
Wednesday Rumanian deadlift 5RM, Static hold.
Friday Squat 95% 3x3, Pullthroughs 3x8, Walkout 3x1.
Saturday Dumbell bench press 3x8, Single arm row 3x8, Cubans 3x8.
Week 4
Wednesday Squat 1RM.
Friday Deadlift 1RM.
After that I'll take a week off and return to my previous routine at 100%. Is there enough upper body work there to maintain my bench/row strength and mass?
Man of Steel
28-03-2005, 15:19
Elbows are still aching an hour after I gave up squatting after one set. All training on hold until I can get a week off work. This is seriously pissing me off and my squatting form was crap anyway, my feet were sliding on the lifting platform.
Man of Steel
03-04-2005, 12:49
I've been thinking up a new routine and I'm going to do a variation of my old one to get me up to 13 1/2st:
Monday - Heavy Squat
Squat 5x5 (5RM progressive sets)
Bench press 3x8
Chin up 3x8
Ab pulldown 3x8
Wednesday - Light Squat
Squat 5x5 (5RM-20% straight sets)
Dumbell bench press 3x8
Single arm row 3x8
Full contact twist 3x8
Friday - Deadlift
Deadlift 9x1
Military press 3x8
Hammer curls 3x8
Cubans 3x8
I might add some GM's or pullthroughs on one of the days. Any improvements I should make?
why not switch the 'light squats' to something a bit more different and therefore functional e.g. front squats oly stance therefore making sure your lower quads get worked as much as your glutes and hams. (This is obviously assuming your heavy squat is PL style).
Man of Steel
03-04-2005, 21:18
I might do it since I've not done any quad dominant lifting yet but I hate to say I can't squat close stance. I've been meaning to work on my flexibility for the past few months but I keep putting it off.
Man of Steel
08-04-2005, 16:26
Friday 8/4/2005 Deadlift
Deadlift 10x1 115-125kg (5x60,3x90,2x110,10x1x115-125)
Started with sumo for old time sake and found my form to be as awful as ever. It didn't help that my feet were sliding on the lifting platform and I just missed crushing them under the plates every rep. Then I switched to conventional and I was much stronger with it. I'm a conventional man from now on.
Rack pulls 3x3 140kg (3x130,3x3x140)
Done them from the knee. Hammered my lower back in a good way.
Hammer curls 3x8 8kg
What can I say, they were piss easy.
Full contact twist 3x8(16) 7.5kg + oly bar
^^See above^^
Changed from a body building routine to a powerlifting kind of routine for my lower body.
looks like you've got your new routine well and truly sorted mate, well in.
Man of Steel
09-04-2005, 18:36
Thanks, the rest of it's below but I've lost 1/2 a stone in the past two weeks :022:
Monday - Squat
Squat 8x3
Goodmorning 3x5
Glute-ham raise 3x8
Ab pulldown 3x8
Wednesday - Bench
Bench press 3x8
Military press 3x8
Single arm row 3x8
Cubans 3x8
With all my pulling on Friday I'm only doing one upper back exercise on a Wednesday. Do you think it should be a row or a chin?
Man of Steel
11-04-2005, 12:57
Training off today. Once I had I good drink on Saturday I overstretched my back untill it popped, should be fine in a couple of days.
BengDogg
11-04-2005, 13:00
The mind boggles
Man of Steel
17-04-2005, 02:46
John is a ****ing bastard, rh...
Shite luecen of ****i8nf shite . I wull fight amny one who dsagrees whith m,emow!"
Man of Steel
17-04-2005, 02:49
****that ith ,I will fight antoine onw , AAAAAAAAAAAAAARGHTY
PikeKing
17-04-2005, 09:38
sounds like someone had a good night out
Man of Steel
17-04-2005, 21:00
I got beat at arm wrestling in a club by a guy with one leg, and then I got beat at wrestling by a guy who always says he's stronger than me. Bloody vodka :013:
LMAO
yeah, sure it was the vodka
BengDogg
17-04-2005, 21:14
Im the worst arm wrestlker ever, pretty bad typist too, but the thing about arm wrestling is gym lifts dont really seem to carry over well imo, to be good at arm wrestling you gotta arm wrestle lots
i disagree, im sh1t at arm wrestling too, and all my mates used to beat me
now i own them all
but then again i have gotten much sexier :038:
id say a chin seeing as you already have 1 arm rows in .
Arm wrestling is a mug's game - definately not worth it
Rogue_zero
18-04-2005, 08:31
theres alot of technique to it, not all strength
yeah but my technique always has been awful and still is... guess those thick bar levers and other forearm/grip work has paid off a2a
Man of Steel
18-04-2005, 13:15
I'm the worlds worst at arm wrestling. After he beat me I gave him a drunken "You'd make a really good powerlifter (even though you've only got one leg), you'll need to come up to the gym with me sometime".
LMAO
put 200kg on his back and get him squatting
Man of Steel
18-04-2005, 16:40
^^ He could be the next world champion Bulgarian squatter ^^
Lower back is fine now, I've a feeling my elbows'll be injured again soon. I've found out I can't reach squatting depth without my back rounding, starting stretching twice a day.
Monday 18/4/2005 Squat
High box squat 5x5 up to 100kg (5x60,5x80,5x90,5x100,5x60)
Worked on form, 1st time I've squatted in a month. My back straightens when I walk out and stand up, technical rather than strength problem. I'm going to stop squatting untill my form breaks right down and lower the box every week. It feels easier using a super wide stance but the rack won't allow it.
Glute ham raise 3x5
Pullthrough 3x8 3/4 stack?
I'm doing them to hit my lower back.
Ab pulldown 3x8 3/4 stack?
Man of Steel
19-04-2005, 00:36
OK yall, I'm changing Wednesday to the pump day for some upper body BB. Here's the plan:
Wednesday Upper Body Pump
Bench press 3x12
Close grip bench press 3x12
Dumbell shoulder press 3x12
Single arm row 3x12
Chin up 3x12
Cuban twists 3x12
That should hit it from every angle to develop the most mass. And save my elbows.
Man of Steel
19-04-2005, 22:35
Right elbow aching, sharp pains in left elbow. Taking a week off work and training, that should finally get rid of it. Then I'll get back to training normally and get my strength and weight up :038:
Good, i'm having a week off atm too, sucks dusnt it, but good in a way
Man of Steel
05-05-2005, 17:09
Start back training tomorrow, elbows are permanantly fine but I've dropped to a skinny weak hair under eleven stone. This is my comeback routine to pump me up to 13 1/2 stone before Christmas:
Monday - Squat
Squat 8x3
Goodmorning 5x5
Glute-ham raise 3x8
Ab pulldown 3x8
Wednesday - Fluff I
Bench press 3x10
Close grip bench press 3x10
Chin up 3x10
Full contact twist 3x10
Friday - Deadlift
Deadlift 9x1
Rack pull 3x3
Deadlift ezbar walk 5
Hammer curls 3x10
Saturday - Fluff II
Military press 3x10
Single arm row 3x10
Cuban press 3x10
time to get your eat on!
good to see you back mate <buff>
Man of Steel
05-05-2005, 17:45
Thank ye, it'll take a week to ramp up my eating seeing I've been ill this week and only eating a few slices of bread and eggs each day. I still seem to have the same amount of fat even though I've lost a stone :012:
Sweet, get pumping MOS!!!
Man of Steel
09-05-2005, 15:53
Monday 9/5/2005 Squat
Box squat 5x3 60x5,80x3,85x3,90x3,95x3,100x1,90x3,90x3
I had forgot how much I hated squats, they were hard and I was knackered. Form was better but not good enough and I've went back to using a wide grip. I would have managed 100x3 but the bar got caught on a pin.
Goodmorning 3x5 60x5,70x5,75x5
Knackering.
Glute-ham raise 3x8
Changed to Westside technique and they were easy.
Ab pulldown 3x8 15 plates
I dropped the volume today since it was my first day back and the squats took alot out of me. I want to start one of Bill Starr's 5x5 routines next.
Man of Steel
11-05-2005, 20:15
Wednesday 11/5/2005 Fluff I
Bench press 3x10 50x10,50x8,50x6
Close grip bench press 3x10 40x8,40x7,40x6
Chin up 3x10 8,6,4
Full contact twist 3x8 10x8,5x8,5x5
Weak as ship.
PikeKing
11-05-2005, 22:48
your strength will come back mate, hang in there
Man of Steel
12-05-2005, 16:01
Thanks chaps, the funny thing is I looked really skinny last week but now I've done a couple of workouts I imagine I'm alot bigger.
the block
12-05-2005, 19:08
you'll fill out as the weeks go by and your strength will come back too. just hang in there. :kinky:
Man of Steel
13-05-2005, 17:02
^^Yeah, I'll dominate the iron. At least my legs were looking alright when I was deadlifting (in front of a mirror :018: ).
Friday 13/5/2005 Deadlift
Deadlift 9x1 60x5,80x3,100x2,110,115,120,120,110,110,110,110
Deadlifts felt awkward and I've I bad feeling I wasn't keeping my back arched. Must resist the temptation to switch to sumos again.
Rack pull 3x3 140x2,130x3,130x3
Lost arch on first set so I dropped the weight. Need to work on lower back for deadlifts. Switching to deadlift off the blocks 'cos that's where I'm weakest.
Ex bar walks 5 90kg
Much easier than farmers walks but the bar bounces off my baws.
Hammer curls 3x10 12x10,12x8,10x8
Must resist the temptation to switch to sumos again.
Why? Less pressure on your lower back.
stick with conv u weiner
ever since i joined IC you've been switching between the two... just stick to one!
Why? Less pressure on your lower back.
IMO thats BS.
Man of Steel
13-05-2005, 18:12
I'm going to stick with conventional because I always end up stiff-leg-round backing heavy sumos and the conv. will give me better back development. Beginners are supposed to start with conventional before switching to sumo.
the block
13-05-2005, 18:52
well sumo gives you less ROM which may account for why its touted as better for your back
Man of Steel
14-05-2005, 15:45
Saturday 14/5/2005 Fluff II
Military press 3x10 25x10,30x8,30x8,30x8
Single arm row 3x10 22.5kg
Cuban press 3x10 4kg
Still have killer DOMS from glutes upwards.
Man of Steel
16-05-2005, 17:12
Monday 16/5/2005 Monday
Box squats 8x3 60x5,80x3,85x3,90x3,95x3,80x3,85x3,90x3,95x3
Dropped the weight after 95kg because I noticed my hips were rising first and I was bending over a bit once I came off the box (GM). Hips nearly always rise first.
Glute ham raise 3x8
Used 5kg for the first six reps.
Pullthroughs 3x8 3/4 stack
Done these instead instead of GM's 'cos it was getting near the time to get kicked out of the free weight area.
Ab pulldown 3x8 3/4 stack
Squatting form was dissapointing like it usually is.
the block
16-05-2005, 20:50
lead with your head, drive it back and up. this way your hips wont be first
Man of Steel
16-05-2005, 22:36
Yeah, that's what I try to do but I can't get out of the hole like that with heavy weights. I can only do it by raising my hips, letting the weight go forward and GMing it up. I think I'll keep the weight low enough so I don't GM it untill I master the technique.
Man of Steel
18-05-2005, 15:19
Wednesday 18/5/2005 Fluff I
Bench press 3x10 50kg 50x10,50x8,50x8
Close grip bench press 3x10 40kg 40x10,40x8,40x8
Chin up 3x10 7,4,3
Lats were tired from the benching.
Hammer curl 3x10 10kg 10x10,10x7,10x5
I wore my elbow supports which helped my pushing and hindered my pulling.
Man of Steel
20-05-2005, 22:45
Friday 20/5/2005 Deadlift
Deadlift 9x1 60x5,80x3,100x2,110,115,120,125,130F,120,110,115,1 20
Used a hook grip and it felt easier to pull than a mixed grip, got sore on the rack pulls, I'll be sticking with it.
Rack pulls 3x3 135kg
Ez bar walks 5 95kg
Easy.
Full contact twist 2x8 10,15)
Hanging pike 2x8 )
Supersetted, was going to use three sets each but it was too much cardio.
Man of Steel
23-05-2005, 22:48
Monday 23/5/2005 Squat
Box squats 4x3 60x5,80x3,85x3,90x3,95 x3
Used a close grip and it kept my upper back tighter, ditching it since my elbows won't take it. Box squats seem to make me GM it, putting them in after squats using the improved technique below.
Squats 4x3 100x3,105 x3,100x3,100x3,100x3
On the last set I sat back more and the weight went up alot easier and I was able to thrust my hips forward and not GM it. I realised that I've not been sitting back enough so that I don't bend over so much, ditching that crap. It's supported by my quads being more tired than my hammies.
Goodmorning 5x5 60x5,75x5
Ditching these 'cos my form is too inconsistant and I fear I'm losing the arch in my back.
Glute-ham raise 3x5
Supposed to be 3x8 but I was too tired blah blah blah.
Man of Steel
24-05-2005, 19:59
Elbow is giving me jip again and I don't want to stop training so I'm going to start this deadlift based routine:
Monday
Deadlift 5x5
Hanging pike 3x8
Wednesday
Overhead squat 5x5
Step up 3x8
Plate raises 3x8 (front, side, rear circuit)
Cuban press 3x8
Friday
Sumo deadlift 5x5
Side bend 3x8
How does it look?
Man of Steel
25-05-2005, 20:09
Wednesday 25/5/2005 Overhead squat
Overhead squat 5x5 25kg
Hard to keep my balance but I was getting the hang of it on the last set which was easy. Using a wide parallel powerlifting stylae squat to keep my hand in.
Dumbell step up 3x5 10kg (20kg)
Easy.
Plate raises 3x8 7.5kg/5kg/5kg (front/side/rear)
Easy circuit.
Cuban press 3x8 2kg
Starting this routine with the weights fairly light and building them up. For the 5x5's I'm starting at 70%1RM, adding 2.5kg each week untill failure, dropping to 3x3+2.5kg per week, then hit 1RM, have an easy week, then back to 70%1RM.
PikeKing
25-05-2005, 20:43
I like the look of the new routine MOS, I'm not sure about training legs that much in one week but then I know lots of you powerlifter types do it
Man of Steel
25-05-2005, 21:09
Thanks Pikey, it's kind of based on the 5x5 routine that has squatting three times a week and the deadlifts won't have any eccentrics. I was going to make it twice a week but I want to go to the gym an extra day.
Man of Steel
27-05-2005, 17:35
Friday 27/5/2005 Sumo deadlift
Sumo deadlift 5x5 100kg (6x60,5x80)
Not hard to lift but hard as in lots of strain/cardio. Reps 1-2 fine, 3-5 hips rise before bar, not quite SLDL but I don't like it. Forgot to slice my callouses off last night and ended up with my hand bleeding over the bar.
Side bends 3x8 35kg
Grip failed on last set.
Man of Steel
30-05-2005, 16:25
Monday 30/5/2005 Conv. deadlift
Deadlift 5x5 60x5,80x5,90x5,95x5,100x5,105x5
Really enjoyed deadlifting today, form gelt good and although I kept the weight light I still felt it in my lower body.
Snatch power shrug 3x8 60x8,70x8,80x8
Doing this to make my traps and skinny calves bigger. I'm going to do Kelso shrugs after Fridays deadlifting to help give me a thick back.
Hanging pike 3x5
I'm going to start this stretching routine: Hardcore stretching, Part 1 (http://www.t-nation.com/readTopic.do;jsessionid=816F2FDEDBC89999D5141CCA9C 41CD63.hydra?id=639853) Hardcore stretchin', Part 2 (http://www.t-nation.com/readTopic.do;jsessionid=816F2FDEDBC89999D5141CCA9C 41CD63.hydra?id=640906) to see if I get better gains than the painful made up one I'm on.
they both link to part 1, im interested to see part 2
Man of Steel
30-05-2005, 16:45
Try it now son.
Power shrugs ~~~~ thinking about replacing my cleans with them
is the elbow holding up then?
Man of Steel
30-05-2005, 19:36
Power shrugs ~~~~ thinking about replacing my cleans with them
is the elbow holding up then?
I do them with a snatch grip so that I look like I'm doing an oly assistance lift and not a curler who can't shrug properly :D . The elbow is so-so, it'll give me jip if I do any flexion/extension with it. The plan is to follow this rourine through until I've at least maxed out, and if my elbow's fine I'll take two weeks off and move onto Bill Starr's 5x5 for six months.
Cool, good luck with it man
Man of Steel
01-06-2005, 22:28
Wednesday 1/6/2005 Overhead squat
Overhead squat 5x5 30x5,32.5x5,35x5,37.5x5,40x5
Pretty easy, could've went higher.
Dumbell step up 5x5 12kg (24kg)
Easy, good calf workout.
Plate raise circuit 3x8 5kg/5kg/3x75kg
Cuban press 2x8 3kg
Man of Steel
03-06-2005, 15:49
Friday 3/6/2006 Sumo deadlift
Sumo deadlift 5x5 5/60,5/80,5/90,5/95,5/100,5/105
Realised I've been trying to squat the weight up, form better today, seemed like more of an arch.
Side bend 3x8 35kg
Ditching these for something else next week, felt a slight twinge in my back this week and last doing them, not a good sign.
Pullover 3x8 8/10,8/12,8/14 )
Flyes 3x8 8/6,8/7,8/8 )
Supersetted. Doing these instead of Kelso's 'cos I'm getting enough upper back/trap work and these should help maintain some upper body mass. Still felt like a homo though, at least only one person in the gym saw me doing them :053: .
Going to start training the upper body pish to failure on the last set.
Man of Steel
06-06-2005, 19:23
Whoopee-furking-doo :035: I've put on 6lb in the past three weeks :029: My best gain in such a short time.
Man of Steel
06-06-2005, 22:36
Monday 6/6/2005 Conv. deadlift
Deadlift 5x5 5/60,5/82.5,5/92.5,5/97.5,5/102.5,5/107.5
Snatch power shrug 3x5 5/60,5/80,5/90
Hanging pike 3x8
Hand was bleeding. Hook grip doesn't work with sweaty hands.
Man of Steel
08-06-2005, 19:26
Wednesday 8/6/2005 Overhead squat
Overhead squat 5x5 5/32.5,5/35,5/37.5,5/40,5/42.5
Last set was easier than the fourth. Hit my triceps surprisingly hard. My arms seem to have got bigger over the past month even though I've not done any arm work, must be these and deads.
Step up 5x5 13kg (26kg)
Plate raise circuit 2x8 8/3.75F,3.75S,2.5R,8/5F,5S,3.75R
Didn't have time to do the third set of these or Cuban presses, will do them with dog food later.
Done some light tricep poofdowns to test my elbow and it hurt.
Man of Steel
08-06-2005, 23:09
Time to add in some decent upper body work to my routine:
Monday
Deadlift 5x5
Power shrug 3x5
Bench press 3x12
Barbell row 3x12
Wednesday
Overhead squat 5x5
Step up 3x8
Hanging pike 3x8
Cuban press 3x8
Friday
Sumo deadlift 5x5
Glute-ham raise 3x8
Single arm shoulder press 3x12
Single arm row 3x12
PikeKing
08-06-2005, 23:13
u ok to do upper body work now then?
Man of Steel
08-06-2005, 23:16
We shall see... I'll start off light and easy, and if I get alot of jip I can swap the upper body compounds for the isolation pish.
No squatting (except OHS)?
Man of Steel
09-06-2005, 18:53
I've kept the core of the routine and just added better upper body work. Once I'm finished this routine I'm hoping to start squatting three times a week.
Man of Steel
10-06-2005, 17:26
Friday 10/6/2005
Sumo deadlift 5x5 5/60,5/82.5,5/92.5,5/97.5,5/102.5,5/107.5
Form felt better. Hip height and shoulder distance behind bar was slightly variable. Slow off floor, fast lockout.
Single arm shoulder press 3x12 12kg )
Single arm row 3x12 20kg )
Supersetted. Elbow was fine.
Glute-ham raise 3x8
Done six reps on the third set because I started cheating.
Right shoulder has been giving me jip when I externally rotate it. Starting RC work on Monday and Friday.
the block
10-06-2005, 19:19
Flyes 3x8 8/6,8/7,8/8 )
Supersetted. Doing these instead of Kelso's 'cos I'm getting enough upper back/trap work and these should help maintain some upper body mass. Still felt like a homo though, at least only one person in the gym saw me doing them :053: .
dont worry - icepick does them aswell. you can be called the fly boys...
Man of Steel
10-06-2005, 19:48
I actually liked the pump 'n' tone lifts and I might do them again. I guess there's a bit of the bodybuilder in all of us :kinky:
Man of Steel
11-06-2005, 03:26
Silly vodka :018:
Man of Steel
13-06-2005, 22:58
Monday 13/6/2005 Conv. Deadlift
Deadlift 5x5 5/60,5/87.5,5/97.5,5/100,5/102.5,5/105,5/107.5
Forgot my pen and paper so I'm not too sure about what I lifted. Tried a few reps with my feet further in 800lb stylee and my hips rose slightly too fast. Not too hard.
Snatch grip power shrugs 3x5 5/80,5/85,5/90
Easy.
Dumbell bench press 3x12 22kg )
Dumbell bent over row 3x12 22kg )
Supersetted. Used too heavy a weight and didn't complete all the reps. Done the rows like monkey curls so I'll be switching them to BB rows next time. Hardish.
Cuban press 3x12 2kg
Tricep pushdowns 3x15
Didn't have time to do flyes.
Man of Steel
15-06-2005, 22:30
Wednesday 15/6/2005 Overhead squat
Overhead squat 5x5 5/35,5/37.5,5/40,5/42.5,5/45
First set was hardest 'cos I didn't warm up properly and I wasn't tight enough.
Step up 3x8 20kg
Switched from alternate leg to single leg sets. Balance was poor.
Hanging pike 3x8
Only done seven and six reps on the last sets. I don't like these.
Tricep pushdowns 3x15
Very tired before training and felt drained after it. Limped home.
Man of Steel
16-06-2005, 16:22
OHS has been giving my shoulder jip the last two times I've done it so I'm ditching it for light squatting to try and sort out my form. I'm doing more upper body work now:
Monday
Deadlift 5x5
Glute ham raise 3x8
Bench press 3x12
Barbell row 3x12
Hanging leg raise 3x8
Wednesday
Squat 5x5 (starting light)
Power shrug 3x8
Single arm shoulder press 3x12
Single arm row 3x12
Friday
Sumo deadlift 5x5
Step up 3x8
Bench press 3x12
Barbell row 3x12
Cuban press 3x12
Man of Steel
17-06-2005, 16:27
Friday 17/6/2005 Sumo deadlift
Sumo deadlift 5x5 5/60,5/87.5,5/100,5/102.5,5/105,5/107.5
I can't do these without starting with my hips fairly high, not too high.
Glute-ham raise 3x8
Bench press 3x12 40kg
First eight reps fast and easy, last four slow on each set.
Barbell row 3x12 40kg
Cardio, simple.
L-lateral raise 3x12 3kg
dont worry - icepick does them aswell. you can be called the fly boys...
hehe,Just saw these now,When have you seen me doing them,I hope you are not one of my foes from the as forum,do you post there?
the block
17-06-2005, 17:10
my bad. meant pec dec - (same as flys but seated hence confusion) and you cant deny them lol! they're in your journal!
Man of Steel
20-06-2005, 23:16
Monday 20/6/2005 Conv. Deadlift
Deadlift 5x5 5/60,5/90,5/102.5,5/105,5/107.5,5/110
Seemed to be in a rip the bar mood and my hips ended up rising too fast.
Glute-ham raise 3x8
Bench press 3x8 8/40,8/45,8/50
Cut the pussy reps to get a bit more weight on the bar. Lifted slow and controlled instead of the Westside dynamic type benching I was doing on Friday. Used proper breathing on the last set.
Barbell rows 3x8 8/40,8/50,8/55
Hanging pike 3x8
Still hate 'em. Didn't finish the last two sets but done better than last time.
Gym's been quiet recently but it was full of curlers and crunchers tonight. What a feat of strength, I don't think I'd ever be able to pump out 5000 crunches in a row like them.
Man of Steel
22-06-2005, 19:27
Wednesday 22/6/2005 Squat
Box squat 5x5 5/60,5/65,5/70,5/75,5/80
Light and easy. I'm going to forget about my form untill I find a decent training partner, just going to make sure my back is arched. I'm born to GM it and there isn't alot I can do about it just now.
Snatch grip power shrug 3x5 5/80,5/85,5/90
Easy, forgot how much I lifted last week.
Single arm shoulder press 3x8 5/22.5 ,8/16,8/16,8/16
Started with too heavy a weight.
Single arm row 3x8 8/18,8/20,8/22.5
Man of Steel
24-06-2005, 16:27
Friday 14/6/2005 Sumo deadlift
Sumo deadlift 5x5 5/60,5/90,5/102.5,5/105,5/107.5,5/110
Yep, definitely easier if I start with my hips higher.
Step up 3x8 22kg
So so.
Bench press 3x8 50kg
Easier than Monday and my form was better.
Barbell row 3x8 8/50,8/50,8/55
Muchos easier than Monday.
Cuban press 3x8 4kg
Easy and heaviest weight so far, yee hee :035:
Felt like I was going to spu this morning but good session and left me nicely drained.
Man of Steel
27-06-2005, 16:44
Monday 27/6/2005 Conv. Deadlift
Deadlift 5x5 5/60,5/80,5/102.5,5/105.5,5/107.5,5/110,5/112.5
Added another work set and it made the last set feel heavy. Form seems good if I think about it before I lift.
Glute-ham raise 3x8
Used 2kg for the first two sets.
Bench press 3x8 52.5kg
Easyish.
Barbell row 3x8 55kg
Easy.
Hanging pike 3x8
Used my momentum to cheat, didn't quite manage the last rep.
Gradually increasing the weight seems to be paying off more than jumping 5-10kg every session and failing.
Man of Steel
29-06-2005, 22:44
Wednesday 29/6/2005 Squat
Box squat 5x5 80kg
I'm delighted I've finally worked out what was wrong with my squat. Squatting's good fun when it's light and easy.
Snatch grip power shrug 3x5 90kg
Easy.
Single arm shoulder press 3x8 17kg
Left arm is a fair bit weaker than my right.
Single arm row 3x8 25kg
Easyish.
How simple, all my squat problems have been down to me not pushing my knees out. By not pushing my knees out I've had to sit back further and bend over more with my lower back rounding which has caused me to GM it up. Now I can squat properly! If I had a training partner he would've probably pointed this out months ago.
Cool, odd looking conv deadlift mind....
Man of Steel
29-06-2005, 23:19
Ha, you had me looking over the deadlift sets with a puzzled look :017:
Man of Steel
01-07-2005, 15:27
Friday 1/7/2005 Sumo deadlift
Sumo deadlift 5x5 5/70,5/90,5/102.5,5/105,5/107.5,5/110,5/112.5
Form seemed best on last set, weight was back, bar travelled up shins and my hips weren't rising too fast.
Step up 3x8 12kg
Hard to keep balance on my bad ankle, might swop it for Bulgarian squats if I'm still wobbling about next week.
Bench press 3x8 52.5kg
Easier than Monday.
Barbell row 3x8 55kg
Blah blah, as above.
Cuban press 3x8 4kg
Weight's doubled over the last wee while, I might be using other muscles other than mainly RC to lift it.
Man of Steel
04-07-2005, 22:51
Monday 4/7/2005 Conv. Deadlift
Deadlift 5x5 5/60,5/90,5/105,5/107.5,5/110,112.5,5/115
Form was a bit iffy on a few of the reps; want to hit at least 120 with good form before I drop to 3x3.
Bench press 3x8 55kg
Slower but easier than last Monday.
Barbell row 3x8 57.5kg
Harder.
Didn't have time to do GHR's or ab work.
the block
04-07-2005, 23:23
a. q. for you MOS
facts and fallacies - need a review/feedback please
Man of Steel
04-07-2005, 23:26
:015: I'll give you one tomorrow, good book though, I think you'll like it.
Man of Steel
06-07-2005, 16:30
Wednesday 6/7/2005 Curls
Snatch grip power shrug 3x5 95kg
Hit my glutes and hammies as well.
Single arm shoulder press 3x8 18kg
Cheated on then last few reps
Single arm row 27.5kg
Gaymans gait 40,70,80,2/90
These take the wind out of you.
Hammer curls 8/11,6/15,6/15
Good pump for the amount of reps I done.
Ab pulldown 3x8 3/4 stack
Skipped squats this week to give my knees a rest, they've been gradually giving me more jip over the last couple of weeks. Buses were cancelled 'cos of the G8 hippies so I had to spend 1 1/2 hours walking home and I missed a dental appointment, ****s. On a lighter note you should've seen the rugby lad repping 120 deads, using the semi-sumo, hands outside bar, round backed, stiff-legged, bar 1' in front of shins stylae :043:
Those are good power shrugs man
'kin 'ippies
Man of Steel
06-07-2005, 16:41
Thank ye, they're more like a supramaximal hang pull than a power shrug though.
You not doing them from the floor? up to your tip toes? hang snatch pull?
Man of Steel
06-07-2005, 17:13
I'm doing them from the knees and going up on my toes, like a hang snatch pull. They've made my traps explode, I'm going for the man with no neck look.
PikeKing
06-07-2005, 18:55
gaymans gait?
Man of Steel
06-07-2005, 19:05
Yeah, rack a bar on the front of your shoulders with a cross armed (gaymans) grip and walk back and forth three times. Hits the core hard.
the block
06-07-2005, 21:23
wow!!!!1111!!!! there really is an exercise called that! I'm a genius!
ice_mach
06-07-2005, 21:36
LOL, or maybe he just called it that
Man of Steel
08-07-2005, 00:37
Saxon Side Bend-
To the credit of the great Arthur Saxon, this is simply one of the finest core movements you can perform. This is a humbling movement that'll have you second guessing preconceived concepts of strength.
With feet spread roughly 18 inches apart and pointed straight ahead, hold dumbbells above your head close together. With total control, bend to one side and repeat to opposite side. Range of motion will be very modest and you'll find this movement requires a much lighter weight than you'd expect. As you bend to the side, keep the torso tight and the weights close together.
Gaymans Gait-
This exercise might have a queer name but it is excellent for strengthing the core muscles. It was commonly used by odd object lifters in the 1960's to condition the torso for squatting.
The setup for the exercise involves placing a barbell across the shoulders as in preparation for front squatting, and then walking forwards and back three times before racking the bar.
http://www.ast-ss.se/bilder/front_squat_t.jpg
Man of Steel
08-07-2005, 17:19
Friday 8/7/2005 Sumo Deadlift
Sumo deadlift 5x5 5/70,5/90,5/105,5/107.5,5/110,5/112.5,5/115
Easyish. I've got a feeling I'm drifting back into the old flat lower back rounded upper back style. Must, concentrate, on, arch.
Bench press 3x8 55kg
Tougher than Monday, probably 'cos I found a way to get a bigger arch.
Barbell row 3x8 57.5kg
Easier than Monday.
Cuban press 3x8 5kg
Chillin' ma main home boys :033:
Diet's been poor over the last two weeks, I need to stay bloated.
Man of Steel
11-07-2005, 21:18
Monday 11/7/2005 Conv. Deadlift
Deadlift 5x5 5/60,5/100,5/107.5,5/110,5/112.5,5/115,5/117.5
I'm going to drop to 3x3 next week, I was using too much of my back.
Bench press 3x8 57.5kg
Amazing pump in my forearms.
Barbell row 3x8 60kg
Ab pulldown 3x8 3/4 stack
Weighed in at 12 stone at the weekend, now I'll start the fight up to 13 1/2 stone.
Man of Steel
13-07-2005, 16:15
Wednesday 13/7/2005 Bicepts
Snatch hang pull 3x5 100kg
Done from above the knee. Bar travelled higher and the exercise was easier than last weeks.
Single arm shoulder press 3x8 19kg
Left arm failed on last two sets. Switching to 4x6 next week.
Single arm row 3x8 30kg
Tough, switching to 4x6 next week.
Hammer curls 2x8 12kg
Didn't complete last set, good pump.
Didn't have time to do all the exercises. Hammies were too tight to squat this week, I'm going to stretch the fork out of them for next Wednesday. Sore abs on my way home.
Man of Steel
15-07-2005, 17:20
Friday 15/7/2005 Sumo Deadlift
Sumo deadlift 5x5 5/70,5/100,5/107.5,5/110,5/112.5,5/115,5/117.5
Form was a bit variable. Dbol pump in lower back after fourth work set, think I was locking out too fast and hyperextending lower back. Feel stronger on sumo than conv.
Bench press 3x8 57.5kg
Easier and faster than Monday.
Barbell row 3x8 60kg
Easier than Monday.
Cuban press 2x8 4kg
Dropped weight as my shoulders were giving me jip during the days after I last Cuban pressed.
Man of Steel
17-07-2005, 22:43
Elbow's giving me a bit of jip so I'm going to drop all elbow flexion/extension this week before it gets worse. This weeks plan:
Monday - Conv. Deadlift
Deadlift 3x3
Glute-ham raise 3x8
Hanging pike 3x8
Wednesday - Snatch Hang Pull
Snatch hang pull 5x5
Flyes 3x8 & Pullovers 3x8
Plate raises 3x8
Cuban press 3x8
Friday - Sumo Deadlift
Sumo deadlift 3x3
Bulgarian squat 3x8
Waiter walk 3x8
Isolation pish will be done to failure.
You sure snatch hang pulls are a good idea with a dodgy elbow?
Man of Steel
18-07-2005, 22:54
My elbow's fine with them, elbow flexion/extension and supporting a weight with my elbows aggravates them, like benching and squatting.
Monday 18/7/2005 Conv. Deadlift
Deadlift 3x3 120kg 5/60,5/100,3/110,3x3/120
Glute-ham raise 3x8
Hanging pike 2x5
Man of Steel
20-07-2005, 21:01
Wednesday 20/7/2005 Snatch Hang Pull
Snatch hang pull 5x5 100kg 5/60,5/80,5x5/100
Used a wider grip an' ah ended up wif a massive pump in mah lower back. Shet mah mouth! Back warn't 100% af'er Monday but it was fine af'er these, grip failed on a few reps.
Single arm shoulder press 4x6 19kg 6/10,4x6/19
Th' gym was busy tonight an' ah thunk it'd be too embarrassin' t'do all th' pumper isolashun pish ah had planned, so ah done mah usual routine wif no elbow problems. Managed t'complete all th' reps.
Single arm row 4x6 30kg 6/15,4x6/30
Completed all th' reps.
Hammer curls 2x8 8/12,8/13
Af'er th' sesshun ah flexed mah bi's in th' mirro' an' mah arms an' sh'ders were pow'ful pumped up! Fry mah hide!
GoldenArrow
20-07-2005, 22:45
Are you drunk?
Man of Steel
20-07-2005, 22:58
Nope, hehe.
Man of Steel
21-07-2005, 00:02
Bonk (http://rinkworks.com/dialect/dialectp.cgi?dialect=bork&url=http%3A%2F%2Fwww.iron-city.net%2Fshowthread.php%3Ft%3D444%26page%3D43%26 pp%3D10) Jive (http://rinkworks.com/dialect/dialectp.cgi?dialect=jive&url=http%3A%2F%2Fwww.iron-city.net%2Fshowthread.php%3Ft%3D444%26page%3D44%26 pp%3D10)
Heeheehee.
Man of Steel
11-08-2005, 17:42
I've cut training to 5x5 twice a week, stopped trying to bulk up and my goal is to at least maintain what I've gained so far. I might train for powerlifting in six months or so but for now I don't have the time to spend eating and training so much. I pulled 155 conv. easily last week, but my legs have shrunk and my arse has got bigger with all the deadlifting with no squatting I've been doing.
Tuesday 10/8/2005 Squat
Squat 4x5 80kg 5/40,4/60,5/70,4x5/80
First time I've squatted in months and I'm doing a high bar oly style squat to 1" below parallel because it's the only way I can make depth without my lower back rounding. Feels strange having my quads burn instead of my PC. Serious DOMS in my quads and arse.
Dips 5x5 10kg
Barbell row 5x5 62.5kg
Ab pulldown 2x8 4/5 stack
I've had no injuries or twinges since switching from three to two days training.
ice_mach
11-08-2005, 18:03
great to hear but why would anyone?
Man of Steel
12-08-2005, 18:52
What do you mean?
Friday 12/8/2005 Deadlift
Deadlift 5x5 117.5kg 5/70,5/105,5x5/117.5
Slow but doable and my form felt good.
2" Military press 5x5 42.5kg
2" means I'm using a thick bar.
Chins 5x5 6kg
I used a thick bar with no weight for the first couple of reps and used a normal bar with 6kg for the rest of the set.
2" Cuban press 3x5
GoldenArrow
12-08-2005, 18:55
2" Military press 5x5 42.5kg
2" means I'm using a thick bar.
Really, I thought it was the ROM :ninja:
:D
Man of Steel
16-08-2005, 17:12
Yeah, that's how it looked.
Tuesday 16/8/2005 Squat
2" Squat 5x5 80kg 5/60,5x5/80
Muchos easier than last week, will be back up to 5x5/100 in two months.
Dips 5x5 12kg
Easiest week of dips so far.
2" Barbell row 5x5 65kg
Grip failed on the last set.
Easy sesh, probably because I'm getting used to the squat & dip technique.
Man of Steel
19-08-2005, 18:08
Friday 19/8/2005 Deadlift
Deadlift 3x5 120kg 5/70,5/100,3x5/120
My back hasn't been right for a couple of days, so after the second set of deadlifts it was sore and I called it a day after the third set. I hope the pain was caused by sitting in a badly shaped chair and not by squatting.
2" Military press 5x5 47.5kg
Used 2.5kg too much but I managed it easily enough by using a more efficient lifting technique.
Chins 4x5 (8kg)
Used a thick bar with no weight for the first two reps and finished the set with 8kg on a normal bar. Didn't have time to do a fifth set or any Cuban presses.
I'm going to start eating and bulk up to 12st 7lb to keep my numbers going up.
Looks like things are going alright at the moment
Friday 19/8/2005 Deadlift
Deadlift 3x5 120kg 5/70,5/100,3x5/120
My back hasn't been right for a couple of days, so after the second set of deadlifts it was sore and I called it a day after the third set. I hope the pain was caused by sitting in a badly shaped chair and not by squatting.
2" Military press 5x5 47.5kg
Used 2.5kg too much but I managed it easily enough by using a more efficient lifting technique.
Chins 4x5 (8kg)
Used a thick bar with no weight for the first two reps and finished the set with 8kg on a normal bar. Didn't have time to do a fifth set or any Cuban presses.
I'm going to start eating and bulk up to 12st 7lb to keep my numbers going up.
I think you should aim a bit higher thsan that mate.
Man of Steel
20-08-2005, 17:58
Thanks Narc, I seem to be doing better in my upper body.
In the long term I'll be aiming for more than 12 st 7lb but lifting isn't a priority for me just now, but adding a little more mass should keep my numbers gradually increasing on 5x5. Once I start a powerlifting type of routine in 3-6 months I'll get up to at least 82.5kg.
Man of Steel
23-08-2005, 16:21
Tuesday 28/8/2005 Should've Been Squat
Dips 5x5 12kg
Could've managed another couple of sets.
Chins 4x5 9kg
Failed last rep of fourth set and I didn't use a thick bar.
Ab pulldown 3x5
Used whole stack and partial ROM on first set and then used four plates from the bottom of the stack for the final two sets.
Squatting on Friday instead of deadlifting 'cos my back isn't 100% yet. BW is 6lb down from last month, should reach target weight by November.
Man of Steel
26-08-2005, 17:02
Friday 26/8/2005 Mil. press
Military press 5x5 45kg
Disappointed I had to use a lower weight this week. I think it's because my stomach's been upset this week which has made me feel lethargic. Ground out the last rep of every set. Kept body tighter and racked the bar on my shoulders.
2" Barbell row 5x5 70kg
Tough, grip failed on every set. Lower back was a wee bit sore on first set, will resume squatting on Monday.
Cuban press 2x8
Bulking's being postponed till Monday.
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