View Full Version : I'm starting a Journal
First ever Journal!
Need to keep track of my progress somewhere, this is the place to do it me thinks :033:
Stats(13.01.05)
Age:23
Height:6ft 3.5inch
Weight:100KG (this was after a workout last week so prob heavier than this)
Est BF: 12%
Goal: Lots of Hypertrophy and as much Strength as possible
WORKOUT:
Heavy day
Box Squat 8x2
or
Squat 5x3
Front Squat 4x4
Bent Over BB Rows 4x4
BB Bench 4x4
Elbows Out Extensions 4x6
Assistance/Prehab/Cardio Day
GHR's 3x8
Calves 3x10
Thick Bar reverse Curls 3x10 or Farmers Walk x4
Woodchoppers 3x10
Kneeling Cable Ab crunches 2x10
L-Flyes 2x20
Cuban Presses 2x20
5-10mins Intense Boxing
Volume day
Deadlift 10x2
or
Power Cleans (5 minutes)
Standing OHP 4x10
Chins 4x10
Dips 3x10
Nice one Lactic, pussied out of those 20 x 1 deadlifts then? LOL!
Good luck with it, i''ll be reading
Last Night(12.01.05):
Assistance/Prehab/Cardio Day
GHR's 3x8 Doing these with my brother holding my feet in place, hard to measure progression as inly just started doing these
Calves 3x10 got all reps with 100KG
Thick Bar reverse Cable Curls(standing with back to machine and cable through legs) 35KGx10, 36.25kgx10, 36.25kgx10, 37.5kgx10
Woodchoppers 50kgx10, 55kgx10, 57.5kgx10
Kneeling Cable Ab crunches 2x10 80kgx10, 80kgx12
L-Flyes 2x20 2.5kg
Cuban Presses 2x20 These were shit, need to use a better bar next time(used olympic EZ bar)
5-10mins Intense Boxing
Nice one Lactic, pussied out of those 20 x 1 deadlifts then? LOL!
Good luck with it, i''ll be reading
Ha Ha why would u do 20x1? seems a bit much don't ya think? Never done singles :012:
LOL no i wouldn't, definitely switching to singles though, but only a wimpy 8 of them :)
Fag out on me eh? LOL. No worries. 10x2 is just as good. Just not as mental(ly challenging).
Also, if you drink water during your workout your probablly heavier after it, so weigh yourself in the morning, after a shit, and before a shower/breakfast.
Fag out on me eh? LOL. No worries. 10x2 is just as good. Just not as mental(ly challenging).
Yeah, didn't really wanna jump straight into singles so thought 10x2 would be good! Will defo try singles in the future though :045:
Also, if you drink water during your workout your probablly heavier after it, so weigh yourself in the morning, after a shit, and before a shower/breakfast.
Would do but haven't got any scales in the house, my brother broke the last pair :mad:
Eats 13.01.04
30g whey
60g whey, 1/2pt oats, 1pt milk, teaspoon of PB and dollop of Honey+multi vit
can of tuna, yoghurt, bannana, 80g oats
2 wholemal pittas, can of tuna, salad and cottage cheese, tangerine
1/2pt milk
MRP(40G protein+15gcarbs), 80g oats, bannana
2 chicken breasts, sweet potato, cottage cheese, cabbage and green peas
30g nuts+ommlette(4whites+1yolk+WW Cheese)+efa cap
45g Micellar Casein shake+vit e+flax oil cap
Last Night(12.01.05):
Assistance/Prehab/Cardio Day
Cuban Presses 2x20 These were shit, need to use a better bar next time(used olympic EZ bar)
Bells, surely?
but good one on the journal. :038:
Bells, surely?
No, did them with a EZ Barbell! The demonstration I saw was done with a bar..
anyway next time I will use an olympic barbell.
14.01.05
Volume day All weights in KG's
Deadlift 10x2
WARM-UPS: 60x6, 100x3, 130x1, 140x1, 150x1.
160x2, 160x2, 162.5x2, 162.5x2, 165x2, 165x2, 167.5x2, 170x2, 170x2, 172.5x2
Standing OHP4x10
WARM-UPS: 20x5, 30x1
50x10, 50x10, 50x7, 50x6
Chins 4x10
BWx10, BWx10, BWx7, BWx5
Dips 4x10
BWx10, BWx10, BWx10, BWx7
GoldenArrow
14-01-2005, 20:27
14.01.05
Volume day
Standing OHP4x10
WARM-UPS: 20x5, 30x1
50x10, 50x10, 50x7, 50x6
Can you say 'feinting' ? :036:
Can you say 'feinting' ? :036:
eh???? :confused:
GoldenArrow
14-01-2005, 21:46
I have an imgingement syndrome which cuts off the blood to my head when I raise my arms....suffice it to say 10 reps on OHP would cause passing out.
GoldenArrow
14-01-2005, 23:20
Yes.
(i'm getting the hang of this post whoring)
Eats 16.01.04
30gwhey+30g micellar casein (went back to bed(after a night on the razz) so needed a bit of casein)
60g whey, 1/2pt oats, 1pt milk, teaspoon of PB and dollop of Honey+multi vit
2 wholemal pittas, large chicken breast and vegatable soup
1/2pt milk
Tuna, cottage cheese salad cream salad and shit loads a pasta
Slices of Lamb, brown rice, carrots and cauliflower
30g nuts+ommlette(6whites+1yolk+WW Cheese)+efa cap
45g Micellar Casein shake+vit e+flax oil cap
how do you do cuban presses then lactic, the way i understand them is like this:
http://www.bodybuilding.com/fun/exercises.php?Name=Cuban+Press
Ok, gay site, yeah yeah yeah...couldnt find any other pics.
Anyway id have thought if you used a bar, it'd smack you in the face.... :017:
P.S nice D/L's.
how do you do cuban presses then lactic, the way i understand them is like this:
http://www.bodybuilding.com/fun/exercises.php?Name=Cuban+Press
Ok, gay site, yeah yeah yeah...couldnt find any other pics.
Anyway id have thought if you used a bar, it'd smack you in the face.... :017:
P.S nice D/L's.
Cheers
**** knows where I've got my version of the cuban press from! :confused:
Will be doing them the way BB.com says from now on.....even if that site is gay a2a
GoldenArrow
17-01-2005, 22:48
You got your version from t-mag, it's fine.
17.01.05 Heavy day all weights in KG's
Box Squat 8x2
97.5x2, 97.5x2, 97.5x2, 97.5x2, 97.5x2, 97.5x2, 100x2, 100x2 Too easy, defo need to up the weight on these
Front Squat 4x4
102.5x4, 102.5x4, 102.5x4, 102.5x4
Bent Over BB Rows 4x4
80x4, 80x4, 80x4, 85x4 Easy
BB Bench 4x4
80x4, 80x4, 85x4, 85x4, 85x4 Easy!Felt like doing an extra set so I did!
Elbows Out DB Extensions 4x5
25x5, 25x5, 25x5, 25x5
You got your version from t-mag, it's fine.
Oh right, thought I was goin crazy! Cheers
send us a link then some1...am curious.
GoldenArrow
18-01-2005, 13:53
Go to t-mag and type in 'cuban rotations' you lazy fecker!
;)
http://www.t-nation.com/readTopic.do?id=459930
never used T-Mag b4...looks ok. Am thinking bb Cuban rots would allow more weight, whereas db's would be more balanced, i.e each shoulder can move independently.
LETS DO 'EM BOTH ! :041:
Nice front squats. Clean grip or pussy?
Nice front squats. Clean grip or pussy?
LOL I've not been doing them long! Just do the normal grip, I suppose thats the pussy grip, right?
If you mean arms crossed=normal=pussy, then you'd be right.
20.01.05
Volume day All weights in KG's
Deadlift 10x2
WARM-UPS: 60x5, 100x4, 120x1, 140x1, 150x1.
155x2, 160x2, 165x2, 167.5x2, 170x2, 172.5x2, 172.5x2, 175x2, 175x2, 177.5x2, 180x1 I luv deadlifting, that 180 is a PR! :035: I reckon I had more in me though grrr
Standing OHP4x10
WARM-UPS: 20x5, 30x2, 40x2
50x10, 50x10, 50x10, 50x6 Finished the last set off with push press to get 10reps
Chins 4x10
BWx10, BWx10, BWx7, BWx5 Decreased the rest time between the sets here but only got the same reps as last week....
Dips 4x10
BWx10, BWx10, BWx10, BWx10 Chuffed with these as I decreased rest time as well as finishing my last set! cool
Woodchoppers 3x10 60KG
Nice PR, considering it was at the end of all those sets id say you caould definately get more out. :023:
22.01.05
Assistance/Prehab/Cardio Day
Box Squat(light) 5x5 learning technique
GHR's 3x8 Felt good, getting better at these now
Calves 3x10 got all reps with 102.5KG
Thick Bar reverse Cable Curls(standing with back to machine and cable through legs) 40KGx10, 40kgx10, 40kgx10, 40kgx9
L-Flyes 2x20 2.5kg
Cuban Rotations 3x15 10kg bar
3 mins rowing machine
7 mins running
24.01.05 Heavy day all weights in KG's
Box Squat 8x2
warm-ups: 40x5, 60x5, 80x3
100x2, 102.5x2, 102.5x2, 105x2, 105x2, 107.5x2, 107.5x2, 110x2 These felt Great! Love Box Squats
Front Squat 4x4
no warm-ups
105x4, 105x4, 105x4, 107.5x4
Bent Over BB Rows 4x4
warm-ups: 40x6, 60x2
85x4, 85x4, 87.5x4, 90x4
BB Bench 5x4
warm-ups: 40x10, 60x3
85x4, 90x4, 92.5x4, 95x4, 95x4
Elbows Out DB Extensions 4x5
25x5, 25x5, 25x5, 25x5 Am gonna change these to skulls next session
What kind of acclimatisation/warmup sets are you doing?
What kind of acclimatisation/warmup sets are you doing?
Ave added the warm-ups mate! :024:
Warm up for FS. And don't bother with the 40kg on any of your exercises.
Whats the perceived wisdom on load/reps for warm up sets then....? I personally go with 25% for about 16, then 60% for about 12, then start hitting my triples.
Good or bad?
P.S Lactic if you want this moving out of your journal, just shout and i'll move it to 'strength training' or something.
Good? Bad? Utter crap more like.
Do what YOU feel is nessecary to get the best out of yourself. And stick to the rep range your going to do your worksets in.
E.g. My squats yesterday went 60x5 100x5 120x5 130x5 135x1 140x1 145x1
Now ok, if I really wanted to max out I should of stuck to singles above 100kg, but I didn't know I was doing it until I got 130x5. My intention was to do 130kgfor another set of 5.
BengDogg
26-01-2005, 17:17
Me on the other hand i do bw to start with on squats then go, 20,40,and 60kg but that is cos of my knees needing it, if i could get away without i would as i am wasting energy warming up
27.01.05
Volume day All weights in KG's
Deadlift 10x2
WARM-UPS: 60x5, 100x4, 120x1, 140x1, 150x1.
160x2, 165x2, 170x2, 172.5x2, 172.5x2, 175x2, 175x2, 177.5x2, 180x2, 185x1 (PR)
Standing OHP4x10
WARM-UPS: 20X2, 40x2
50x10, 50x10, 50x10, 50x8 Finished the last set off with push press to get 10reps
Chins 4x10
BWx10, BWx10, BWx7, BWx5+2negs, BWx4
Dips 4x10
BW+1.25kg x10, BW=1.25kg x10, BW+1.25kg x9, BW+1.25kg x8
Woodchoppers 3x10 60KG
Cable Crunches 2x12 82.5KG
Decent Session
29.01.05
Assistance/Prehab/Cardio Day
Box(10") Squat(light) 5x5 learning technique
GHR's 3x8
Calves 3x10
105x10 105x10 105x8
Farmers Walk x4
2x100lb dumbells: 94steps, 80steps, 76steps, 74steps
L-Flyes 2x20 2.5kg
Cuban Rotations 3x15 12.5kg bar
30 second sprint
Farmers Walk x4
2x100lb dumbells: 94steps, 80steps, 76steps, 74steps
Respect for being able to keep counting wandering round with your forearms tearing off :023:
31.01.05 Heavy day all weights in KG's
Box Squat 8x2
warm-ups: 60x5, 80x3, 100x1
102.5x2, 102.5x2, 105x2, 105x2, 110x2, 110x2, 112.5x2, 112.5x2
Front Squat 4x4
warm-ups: 60x5, 80x3, 100x1
107.5x4, 107.5x4, 107.5x4, 107.5x3 Failed on the 4th rep of the last set cause the bar was rolling, which would suggest i was leaning forward.. hmmmm, gotta sort that
60x15 cause I was pissed off
Bent Over BB Rows 4x4
warm-ups: 60x4, 80x1
85x4, 90x4, 90x4, 92.5x4
BB Bench 5x4
warm-ups: 60x9, 70x3, 80x1
90x4, 95x4, 95x4, 95x4, 97.5x4
Hammer Curls 3x6
2x50lb Db'sx6, 2x50lb Db'sx6, 2x50lb Db'sx6
Skull Crushers 4x8
39x8, 39x8, 39x8, 44x8
30 second sprint
:035:
03.02.05
Volume day All weights in KG's
Deadlift 10x2
WARM-UPS: 60x5, 100x4, 120x1, 140x1, 150x1.
162.5x2, 165x2, 170x2, 172.5x2, 175x2, 175x2, 177.5x2, 180x2, 185x2, 190x1 (PR) My deadlifts just keep going up and up!!!! :041:
Standing OHP4x10
WARM-UPS: 20X8, 30x2, 40x1
50x10, 50x10, 50x10, 50x10 Yippee I got all my reps out!!!
Chins 4x10 (changed this to 4x8)
BWx8, BWx8, BWx6+2dodgy ones, BWx5, BWx4 I'm struggling with these, I put it down to 2 things - My deadlifts are taking it out of me + My BW is increasing all the time...
Dips 4x10
BW+1.25kg x10, BW=1.25kg x10, BW+1.25kg x9, BW+1.25kg x6 Damn! My triceps just gave in...
Woodchoppers
60x10 each side
61.25x10 each side
Cable Crunches
1x12 82.5
1x15 82.5
Not sure whether I should split this workout up over 2days...
was thinking...
Session A: Deads and OHP
Session B: Dips and Chins
what do u people reckon?
yeah i think i would...not necessarily put another day in, just try and distance your dips from your OHP a bit (you hit your reps on OHP, but thats probly why you missed you dips IMO)...mind you, you have bench on your other day so thats not gonna work either. Hmmm...
Also if your struggling with the chins, why not put them on squat day instead of deadlift day (where your lats have already been heavily worked).
Maybe:
Day1 (squat day)
ditch rows + arm stuff, bring in chins
Day2
OHP, arm stuff, woodchops + cable crunches
Day3 (d/l day)
ditch the woodchops + cable crunches, bring in rows
but then you've got your assistance day as well, which means you'd be in the gym 4 days....
Sorry mate this might not have been very helpful! I was just thnking of the top of my head!
Do you need all 3 of dips, bench and OHP in your workout? There's a lot of overlap there. Maybe drop one of bench or dips? If you're going to do both I'd do dips on the same day as bench rather than OHP as OHP tends to hit my triceps more.
yeah i think i would...not necessarily put another day in, just try and distance your dips from your OHP a bit (you hit your reps on OHP, but thats probly why you missed you dips IMO)...mind you, you have bench on your other day so thats not gonna work either. Hmmm...
Also if your struggling with the chins, why not put them on squat day instead of deadlift day (where your lats have already been heavily worked).
Maybe:
Day1 (squat day)
ditch rows + arm stuff, bring in chins
Day2
OHP, arm stuff, woodchops + cable crunches
Day3 (d/l day)
ditch the woodchops + cable crunches, bring in rows
but then you've got your assistance day as well, which means you'd be in the gym 4 days....
Sorry mate this might not have been very helpful! I was just thnking of the top of my head!
Cheers for trying mate :048:
666, Yeah I want all 3 in there tbh.. :D ...
was thinking
mon:
DL
OHP
CHINS
SKULLS
Thur:
SQUAT
BENCH
ROWS
DIPS
Sat:
CALFS
CORE
GHR
GRIP
Cheers for trying mate :048:
666, Yeah I want all 3 in there tbh.. :D ...
was thinking
mon:
DL
OHP
CHINS
SKULLS
Thur:
SQUAT
BENCH
ROWS
DIPS
Sat:
CALFS
CORE
GHR
GRIP
why not dips on the Saturday...separate them from the bench and im sure you'll get more out. Otherwise :023:
05.02.05
Assistance/Prehab/Cardio Day
Box(10") Squat(light-60kg) 5x5 learning technique
GHR's 3x8
Calves 3x10
105x10 105x10 105x10
Farmers Walk x2
2x105lb dumbells: 97steps, 62steps The dumbells were awkard as... so stopped at 2 sets - was planning on doing 4
Thick Bar reverse Cable Curls(standing with back to machine and cable through legs)
35x5 40x10 41.25x10
L-Flyes 2x20 on each arm
2.5x20 2.5x20
Cuban Rotations 3x15
15x15 15x15 17.5x15
30 second sprint
05.02.05
Assistance/Prehab/Cardio Day
30 second sprint That cardio session seems a bit long, are you working on your endurance?
That cardio session seems a bit long, are you working on your endurance?
ha ha yeah! I wouldn't really class it as cardio....Hate Cardio tbh. 'Leave it till the summer', is what I say.
BengDogg
06-02-2005, 19:52
Did you catch the bus in the end? LOL! Fair play cardio is such a chore.
My new Split:
Monday:
BB Row 4x4
BB Bench Press 4x4
Chins 5x5
Skulls 3x6
Tuesday:
Front Squat 4x4
Box Squat 8x2
GHR 3x8
Woodchoppers 2x10
Ab Pulldown 3x10
Thursday:
Dips 4x10
Hammer Curls 3x6
Calves 3x10
L-Flyes 2x20
Cuban Rotations 3x15
Friday:
Deadlift 10x2
OHP 4x10
Farmers Walk x4
Not sure when to start this, but will defo deload before doing so....... :026:
GoldenArrow
07-02-2005, 13:24
You have a GHR bench?
No! do them manually with feet held in place by bro! seem to work ok...
GoldenArrow
07-02-2005, 13:57
What are your knees on...
A mat.
Do u think the new split is any good?
GoldenArrow
07-02-2005, 14:12
I think trying to do GHRs without a GHR bench is silly and knee suicide. Haven't looked at the split.
EDIT...have now. Ok, but thursday looks like a waste of a trip to the gym to me.
I feel no knee pain when doing the GHR's! Is there any exercise that could replace it?
What would make it a worthwhile trip? Is there anything I've missed out that could be done on Thursday? was thinking bout bench lockouts, 1/4squats...
GoldenArrow
07-02-2005, 14:32
You won't feel pain when sanding down the inside of your knee....util it's too late anyway...
Yes, lots. Depends......you're overusing triceps already though IMO.
You won't feel pain when sanding down the inside of your knee....util it's too late anyway...
Yes, lots. Depends......you're overusing triceps already though IMO.
Well I've been warned on the GHR's! :boohoo: So what are the alternatives?, if u don't mind.. :048:
I did think about my triceps being used to frequently, may drop the skulls and stick the dips on the end of Mondays workout.....hmmmm
GoldenArrow
07-02-2005, 15:05
Any other PC work. RDL, GM, Pullthroughs...etc etc. Won't be exactly the same, but I'd rather be able to walk!
True! Think I'll give GM's a try. Thanks :023:
My amended new Split:
Monday:
BB Row 4x4
BB Bench Press 4x4
Chins 5x5
Skulls 3x6
Tuesday:
Box Squat 8x2
Front Squat 4x4
GM 3x4
Woodchoppers 2x10
Ab Pulldown 3x10
Thursday:
OHP 4x10
Hammer Curls 3x6
Dips 4x10
L-Flyes 2x20
Cuban Rotations 3x15
Friday:
Deadlift 10x2
Calves 3x10
Farmers Walk x4
GoldenArrow
07-02-2005, 22:53
Better.
07.02.05 Heavy day all weights in KG's
Box Squat 8x2
warm-ups: 60x5, 80x3, 100x1
105x2, 105x2, 107.5x2, 107.5X2, 110x2, 110x2, 115x2, 117.5x2
Front Squat 4x4
warm-ups: 60x5, 80x3, 100x1
107.5x4, 107.5x4, 110x3, 112.5x3 Upped the weight, lowered the reps and also used a more dynamic concentric on the last 2 sets.
Bent Over BB Rows 4x4
warm-ups: 60x4, 80x1
90x4, 95x4, 95x4, 97.5x4
BB Bench 5x4
warm-ups: 50x8, 80x3, 90x1
90x4, 95x4, 95x4, 100x4, 100x4
Hammer Curls 3x6
2x55lb Db'sx6, 2x55lb Db'sx6, 2x55lb Db'sx6
Skull Crushers 3x6
54x2, 44x6, 44x8, 44x10 Got a bit mixed up on the weights here :017:
BB Bench Lockouts(Was curious to see how these were done so tried 'em - Gonna do these every so often)
100x5, 120x3
All in all not a bad workout. Also saw one of the guys in my gym Deadlift 260KG :080:
Was gonna say nice front squats but tbh, it's all good, nice one :023:
Cheers Narc :023:
Don't know if any of u are into football on here, but Michael Clegg(Former Manchester United right back) owns the gym I use, and was asking for a look at my workout yesterday as he likes what I do! :026:
ps. It was his brother who Deadlifted the 260KG, I think he took part in the olympics last year.....
It seems pretty strange to me that you bench more than you box squat. But anyway, good lifting Lactic. Keep up the good work. :048:
GoldenArrow
08-02-2005, 15:15
It seems pretty strange to me that you bench more than you box squat. But anyway, good lifting Lactic. Keep up the good work. :048:
You get odder and odder.
It seems pretty strange to me that you bench more than you box squat. But anyway, good lifting Lactic. Keep up the good work. :048:
Box Squat 8x2
warm-ups: 60x5, 80x3, 100x1
105x2, 105x2, 107.5x2, 107.5X2, 110x2, 110x2, 115x2, 117.5x2
I used to regular squat 140kg 5x3reps but hit a plateau so have now coverted to box squatting, I started light on Box Squats and ave just worked the weight up every week from when I stopped regular squatting.
BB Bench 5x4
warm-ups: 50x8, 80x3, 90x1
90x4, 95x4, 95x4, 100x4, 100x4
07.02.05 Heavy day all weights in KG's
Box Squat 8x2
warm-ups: 60x5, 80x3, 100x1
105x2, 105x2, 107.5x2, 107.5X2, 110x2, 110x2, 115x2, 117.5x2
BB Bench Lockouts(Was curious to see how these were done so tried 'em - Gonna do these every so often)
100x5, 120x3 This is what I meant.
LOL! I'm willing to bet he can quarter squat more than he can lockout on the bench press
a lockout isnt a bench press
Where can you learn how to do lockouts,board presses and all the other fancy stuff you guys do to assist your bench press.
here, just ask.
Board press - bench from your weak spot by putting board/s on your chest and bringing the bar down/pressing from there.
Lockout - pressing the bar off the safety bars from above your chest, ie. the top part of the ROM
Lockout - pressing the bar off the safety bars from above your chest, ie. the top part of the ROM
usually 2-6 inches at the top of the ROM (range of motion)
10.02.05 All weights in KG's
OHP 4x10
Warm-ups: 20x10, 30x5, 40x1
52.5x10, 52.5x10, 52.5x10, 52.5x10 Should have up the weight a bit more for the last set here
Chins 5x5
BW+10x5, BW+10x5, BW+10x5, BW+10x5, BW+10x5
Dips 4x10
BW+1.25x10, BW+1.25x10, BW+1.25x10, BW+1.25x9
Woodchoppers 2x10
65x10, 65x10
Ab Pulldowns 3x12
Kneeling toward 82.5x14, Kneeling away 60x12, 65x12
L-Flyes 2x20
2.5x20, 2.5x20 Jokingly got called gay off a professional footballer for doing these
Cuban Rotations 3x15
15x15, 17.5x15, 17.5x15
[
L-Flyes 2x20
2.5x20, 2.5x20 Jokingly got called gay off a professional footballer for doing these
Cuban Rotations 3x15
15x15, 17.5x15, 17.5x15
You'll have the last laugh when you've got injury-free shoulders strong enough to rip the doors of his stinking-of-kebabs porsche :D
There used to be a pro footballer at my old gym, he is an 11 stone faggot and he knows it. He wasn't even fit. There used to be comps all the time like "who can run the furthest in 1 minute on the steepest incline on the treadmill" and he never won a sinlge one. Faggot. Thats what footy does to you.
11.02.05
Deadlift 10x2
Warm-ups: 60x6, 100x3, 130x1, 140x1, 150x1.
165x2, 170x2, 172.5x2, 175x2, 177.5x2, 180x2, 182.5x2, 185x1, 185x1, 190x1, 195x1
Calves 3x10
105x10, 105x10, 105x10
Farmers Walk x4
2x100lb dumbellsx4
Nice deadlifts Lactic, you'll hit the 200 mark in no time. Are you still bbing or have you turned to the dark side :029: ?
Nice deadlifts Lactic, you'll hit the 200 mark in no time. Are you still bbing or have you turned to the dark side :029: ?
Cheers! TBH my grip was a bit shit tonight, was struggling with them last three reps but just about got 'em!
My goal is to get to a very lean 240ish lbs but I wanna be very strong with it...
How long have you been deadlifting 10x2?
4 weeks.
I'm doing a deload week next week(70% of what I've been lifting)! But after I've done this deload do I go straight back to the weights I was lifting before or work back upto them again? :012:
13.02.05
11.30 100g oats+1pt mmilk, +60g whey+teaspoon of PB+ dollop honey
1.30 Chicken Breast+chicken broth soup+mushrooms+2wholemeal pittas
2.30 30g whey+milk
4.30 can of Tuna+cottage cheese+bannana+bowl of porridge
6.00 can of Tuna mixed in with beef soup+ 2pieces wholemeal bread+pt milk
8.00 Salmon+100g brown rice+broccoli+cauli
to be continued
:118: :Wizard:
4 weeks.
I'm doing a deload week next week(70% of what I've been lifting)! But after I've done this deload do I go straight back to the weights I was lifting before or work back upto them again? :012:
Ive just come off a deloading week mate and i managed to go back in with MORE weight on than before...(only 2.5 kg or whatever but still.....)
http://www.iron-city.net/showthread.php?p=10417#post10417
Do it! I felt SO much better for it :023:
EDIT- I deloaded more weight off than your proposing though....as low as 50% in a lot of cases.
Ive just come off a deloading week mate and i managed to go back in with MORE weight on than before...(only 2.5 kg or whatever but still.....)
http://www.iron-city.net/showthread.php?p=10417#post10417
Do it! I felt SO much better for it :023:
EDIT- I deloaded more weight off than your proposing though....as low as 50% in a lot of cases.
Yep! Started my deloading week last night mate with 70% of what I lifted last week..
14.02.05 Deload all weights in KG's
Squat 5x3
warm-ups: 60x6, 80x2,
90x3, 90x3, 90x3, 90x3, 90x3
Front Squat 4x4
75x4, 75x4, 75x4, 75x4
Bent Over BB Rows 4x4
warm-ups: 20x8, 60x3
65x4, 65x4, 65x4, 65x4
BB Bench 5x4
warm-ups: 50x8
65x4, 65x4, 65x4, 65x4, 65x4
17.02.05 Deload all weights in KG's
Deadlift 10x2
warm-ups: 60x6, 100x3,
120x2 (x10)
Standing OHP 4x10
warm-ups: 20x8 30x4
32.5x10 (x4)
Chins with Pulldown 5x5
warm-ups: 40x8,
65x5, 65x5, 65x5, 70x5, 70x5
Dips 4x5
BWx5 (x4)
Gosh that was boring and easy! anyway back to lifting proper on Monday! :035:
Didn't see your de-loading title first of all and thought man, poor session! :044:
Sure the heavy stuff'll feel good next week. :023:
That de-load will of done you the world of good. Also, I don't think you should change your routine, other than alter the deadlifts from 10x2 to 5x2.
How about 10x1 Rob? I'd rather do singles now tbh!
Re workout change: I need to, the later exercises are suffering in each workout! All I've done basically, is split up what I'm doing atm, over a few more days...
21.02.05 all weights in KG's
BB Rows 4x4
Warm-ups: 20x8, 60x4, 80x1
95x4, 95x4, 95x4, 95x4
BB Bench 4x4
Warm-ups: 60x8, 80x2
100x4, 100x4, 100x4, 95x4
Chins 5x5
Warm-up: BWx4
BW+10x5, BW+10x5, BW+10x5, BW+10x5, BW+10x4
Skullcrushers 3x6
bar+35x6, bar+35x6, bar+35x6
good rowing :038: , but you seem to be waaaay stronger rowing than chinning no?
Yeah I'm more comfortable rowing than chinning. I think a few factors are my BW(105kg and rising), my very long limbs+my biceps seem to give in before my back on the chins! :022:
22.02.05 all weight in KG's
Box Squat
Warm-ups: 60x6, 80x4, 100x1
107.5x2(x2), 110x2(x2), 115x2(x2), 120x2(x2)
Front Squat
Warm-ups: 60x4, 80x1
105x4(x4)
GM's
Warm-ups: 40x4, 60x3
80x4(x3) First time ever doing GM's, and I gotta say I felt comfortable with them, although my bro was finding them difficult..
Woodchoppers
65x10(x2 each side)
Ab Pulldown
65x12(x2), 70x12
Good workout, I enjoyed it and finished off with a 30 second sprint :running:
Fair play for the first time with your GMs. I am so uncomfortable with them, I just can't get the hang of them.
24.02.05 All weights in KG's unless stated
Standing OHP 4x10 (60 seconds rest intervals)
Warm-Ups: 20x10, 30x5, 40x1
52.5x10 (x3) 55x8+PPx2
Hammer Curls 3x6 (90seconds rest intervals)
55lbx6 (x3)
Dips 4x10 (60 seconds rest intervals)
BW+1.25x10(x3), BW+2.5x9
L-Flyes 2x20
2.5x20 (x2)
Cuban Rotations 3x15
10xbar, 15xbar+2.5, 15xbar+5, 5xoly bar
45second sprint
25.02.05 All weights in KG's unless stated
Deadlift 10x1
Warm-Ups: 60x6, 100x3, 120x1, 140x1
160x1, 165x1, 165x1, 170x1, 175x1, 180x1, 185x1, 190x1, 192.5x1, 195x1 I'm sure I can easily pull more than this - it felt so easy today. I think my grip is gonna be the limiting factor though :012:
Standing Calves 3x10 (60seconds rest intervals)
107.5x10 (x3)
Rack Pulls 3x1 (holding onto the bar for as long as possible at the top)
140x1, 180x1, 180x1
Farmers Walk x1
100lb Db's for ages
Had a really sexy girl checkin me out all workout :blow:
Excellent deadlifting mate, especially with that volume.
cheers mate! I love deadlifting - gotta be my favourite exercise :026:
Rogue_zero
26-02-2005, 12:51
nice one, deadlifting is my least favorite but its growing on me
28.02.05 all weights in KG's
BB Rows 4x4
Warm-ups: 20x8, 60x4, 80x2
97.5x4, 97.5x4, 97.5x4, 100x4
BB Bench 4x4
Warm-ups: 60x9, 80x3, 95x1
102.5x4, 102.5x4, 102.5x4, 100x4
Chins 5x5
Warm-up: Pulldown - 70kgx10, Chin BWx1
BW+10x5, BW+10x5, BW+10x5, BW+10x5, BW+10x5
Skullcrushers 3x6
bar+37.5x5, bar+35x6, bar+35x6+10CGB
30 second sprint
It was a good session but for one thing - I now feel as though I've pulled my right lat :022:
nice benching,damm I want a row similar to yours
Yeah that rowing felt good until I felt a slight twinge in my lat, but I thought nothing of it and carried on. It feels as though I've pulled it now when I tense it....
01.03.05 all weight in KG's
Box Squat
Warm-ups: 60x6, 80x4, 100x1
110x2(x2), 115x2(x2), 120x2(x2), 125x2(x2) A guy came over and said, "watching you perform them is making me cringe." He also said, "You will end up with a dodgy back"(something to do with too much pressure on the discs). What do u lot think?
Front Squat
Warm-ups: 60x4, 80x2
107.5x4(x4)
GM's
Warm-ups: 40x4, 60x3
82.5x4(x3)
Standing Calves
110x10(x3)
30 seconds sprint on the rowing machine
he sounds like the average BB twat you find in a gym TBH
i don't see how there can be any more pressure on them than with regular squats, the only thing you're releasing is your hip flexors
Yeah, that's what I thought. I put him straight anyway and he replied by saying, "your young enough" WTF :043:
just make sure you touch down very gently and dont bounce....would be my advice.
Narc - you cant see any more back pressure? How about the spine being compressed between the box and the bar !!!!
Yeah but it's not like you're releasing your core or erectors, and you should be pretty pitched forward when you're on the box so the weight isn't actually bearing directly down, this is all conjecture of course
Narc - you cant see any more back pressure? How about the spine being compressed between the box and the bar !!!!
Is that load not "compressing" the spine when you do a normal back squat anyway?
[QUOTE=Tricky]just make sure you touch down very gently and dont bounce....would be my advice.
[QUOTE]
I sit right back on the box release my hip flexors then flex off pushing through the traps, hips, hams and quads...
PikeKing
02-03-2005, 12:20
Is that load not "compressing" the spine when you do a normal back squat anyway?
no its not the same, when you are standing/squatting the loads going through the legs to the floor, when you sit on the box the loads not gonna go through the legs so more pressue is on your back
exactly what i was saying....
The legs are far more elastic than the box!
JumboTron9million
02-03-2005, 14:02
" A guy came over and said, "watching you perform them is making me cringe." He also said, "You will end up with a dodgy back"(something to do with too much pressure on the discs). What do u lot think?
I think you need to carry this with you in future. Print it off and keep it for such occasions - you merely hand it to the offending person.
--------------------
Dear Sir / Madam,
I write today to bring it to your attention that you are, in fact, a c * * *.
Yours faithfully,
-------------------
PikeKing
02-03-2005, 14:09
Lmao!!
After the guy said that to you did he go back to his power laterals?
no its not the same, when you are standing/squatting the loads going through the legs to the floor, when you sit on the box the loads not gonna go through the legs so more pressue is on your back
I think your logic is flawed there.
From a purely static point of view, it is the same. The load has to go through the core (spine etc.) regardless, it matters not if it goes through the legs or a box before the ground.
Obviously there will be some increase in terms of a dynamic impact load when there is contact with the box, but with proper form, this will be minimal.
PikeKing
02-03-2005, 14:37
regardless of external weight, when seated spinal disc pressure goes up to 140%, 100% being standing normally
Edit: I've just checked through a few books on the spine, disc pressure when seated with good posture goes to 140%, sat with kyphotic posture 185%, sat with kyphotic posture with weight in hands is 275%. When you're box squatting you're not gonna be kyphotic but nor are you going to be sat up.
I'm not saying dont box squat, I'm posting in reply to the 'does sitting on the box put more pressure on the back question'. It does.
Interesting!
How do they measure that? Cadavers?
Lmao!!
After the guy said that to you did he go back to his power laterals?
LOL :043: No he went back to the Leg press :036:
03.03.05 All weights in KG's unless stated
Standing OHP 4x10 (60 seconds rest intervals)
Warm-Ups: 20x10, 30x5, 40x2, 50x1
55x10 (x2) 55x8+PPx2 (x2)
DB Hammer Curls 3x6 (70seconds rest intervals)
55lb DB'sx6 (x3)
Dips 4x10 (60 seconds rest intervals)
BW+2.5x10(x4)
L-Flyes 2x20
3.75x20 (x2)
Cuban Rotations 3x15
15xbar, 15xbar+5 (x3)
Rear Delt Raises 3x12
45second sprint
Nice workout - was suprisingly pretty knackered by the end of it though :119:
Well done for getting some extra weight on the dips mate. More sets as well methinks :041:
Cheers :040: sets are the same - always do 4x10 - I up the weight a bit though and got all reps suprisingly :033: was a bit of a squeeze on the last set as I had gripped one of the bars a bit awkwardly :o
I've always wondered what is the best way to warm-up for dips? Last night a did a set of Bench press 40kgx10, then did one BW dip before doing my working sets.
PikeKing
04-03-2005, 09:26
press ups word be better warm up
Right cheers for that PikeKing :023:
04.03.05 All weights in KG's unless stated
Deadlift 10x1
Warm-Ups: 60x5, 100x3, 120x1, 140x1, 150x1
165x1, 170x1, 170x1, 175x1, 180x1, 185x1, 190x1, 195x1, 197.5x1, 200x1 Grip felt a bit dodgy as I was lowering the bar on the last 2 but other than that felt good
Farmers Walk x4
100lb Db's x110 steps, x90steps, x77steps, x74steps
Woodchoppers 2x10 eachside
65x10 (x2)
Ab Pulldowns 3x12
70x12 (x2), 75x12
30 second sprint
and I now weight in at 107.5KG :034:
GoldenArrow
05-03-2005, 15:00
Ohhh yes! ~~~~
Rogue_zero
05-03-2005, 15:39
doing well mate, keep it up
I knew that you'd hit that 200kg deadlift soon. Well done Lactic, you're pretty darn strong for a bber ;)
good
pulling
Lactic
:027:
Cheers All y'all :048: Now the mission is to lift above 200! My torso is capable but I don't think my grip is :( I'm gonna have to incorporate some static holds into my workout for a couple of weeks. Gonna try some heavier DB's on the Farmers Walk aswell :027:
GoldenArrow
05-03-2005, 16:07
You must be doing Double overhand then? (I hope)
I wish :022: I do Double overhand upto about 175, then comes the mixed grip! It's always my left hand that struggles :(
07.03.05 all weights in KG's
BB Rows 4x4
Warm-ups: 40x8, 60x4, 80x2, 90x1
100x4, 100x4, 100x4, 100x4 Didn't feel my form was spot on so did one more light set 80x8
BB Bench 4x4
Warm-ups: 60x8, 80x3, 90x1
102.5x4, 102.5x4, 102.5x4, 105x3+1with slight aid of spotter Only realised I should have been pressing 105 for 4 sets once I'd finished my 3rd set :011:
Chins 5x5
Warm-up: BWx2
BW+11.25x5, BW+11.25x5, BW+11.25x5, BW+11.25x5, BW+11.25x4
CGBP 4x6
Warm-ups: 40x12, 60x5, 70x5
85x6, 85x6, 85x6, 85x6
30 second sprint
Good rows,Good benching,Good stuff
BengDogg
07-03-2005, 20:43
I wish :022: I do Double overhand upto about 175, then comes the mixed grip! It's always my left hand that struggles :(
I double overhand about the same as you and i can mixed grip more than i can unrack so i dont know where i fail but this week on my deads i used hook grip when i failed with overhand, i pulled 190 and my thumbs are still connected to my body :D perhaps that may help, i couldnt of dropped the bar if i wanted using hook grip.
Right cheers for that Beng :023:
08.03.05 all weight in KG's
Front Squat
Warm-ups: 40x8, 60x4, 80x2, 100x1
110x4 (x4) Decided to do these first and it payed off! :035:
Box Squat
Warm-ups: 110x1
115x2(x2), 120x2(x2), 125x2(x2), 130x2(x2) Got difficult on the last 2 sets but my form was good
GM's
Warm-ups: 40x8, 60x4, 70x1
85x4(x2), 87.5x4 Felt easy
Standing Calves
112.5x10(x3) A few difficult reps towards the end of the last set
30 seconds sprint exercise bike
Also tried to do some static holds but it was shite! My callouses just couldn't take it! :022:
Nice squatting that man...
Agreed....how lows your box Lactic ?
Those GMs should be pretty easy with how much you're squatting. I hate the b*stards.
Agreed....how lows your box Lactic ?
I don't know exactly mate but it's frickin low enough when taking into account how tall I am.
10.03.05 All weights in KG's unless stated
Standing OHP 4x10 (60 odd seconds rest intervals)
Warm-Ups: 20x10, 30x4, 40x2, 50x1
55x10 (x4)
DB Hammer Curls 3x6 (55 seconds rest intervals)
55lb DB'sx6 (x3)
Dips 4x10 (60 seconds rest intervals)
BW+3.75x10(x3), BW+3.75x8
BB Bench Lockouts(6" off chest)
60x3, 80x2, 100x1, 110x1, 115x1, 120xf, 117.5xf
L-Flyes
5x12 , 3.75x20
Cuban Rotations 3x15
15xbar, 15xbar+5 (x3)
30 second sprint
You're really making some serious progress weekly,i need some of that myself
Cheers Pick :033: was pretty suprised that I made progress actually, as I was feeling a bit shit the whole of yesterday.
11.03.05 All weights in KG's unless stated
Deadlift 10x1
Warm-Ups: 60x8, 100x4, 130x1, 140x1, 150x1, 160x1
170x1, 175x1, 180x1, 185x1, 190x1, 195x1, 197.5x1, 200x1, 202.5x1, 205x1 Grip felt much stronger this week - 205 went up quite easily :041:
Farmers Walk x4
127.5lb Db's x65 steps, x55steps, x35steps, 100lb Db'sx80steps My gym has no Db's in between 100 & 127.5lb's :012:
Woodchoppers 2x10 eachside
70x10 (x2)
Ab Pulldowns 3x15 ss leg raises
75x15 (x2), 70x15
30 second sprint on bike
Farmers Walk x4
127.5lb Db's x65 steps, x55steps, x35steps, 100lb Db'sx80steps My gym has no Db's in between 100 & 127.5lb's :012:
count yourself luck mate, my gym has no bells heavier than 70lb!
14.03.05 all weights in KG's
BB Rows 4x4
Warm-ups: 40x8, 60x4, 80x2, 90x1
102.5x4, 102.5x4, 100x4, 100x4, 92.5x5 Form wasn't as strict as I'd like but nonetheless pretty good
BB Bench 4x4
Warm-ups: 60x10, 80x4, 90x2, 100x1
105x4, 105x3, 102.5x3, 102.5x3, 87.5x8 Not Great :012:
Chins 5x5
Warm-up: BWx2
BW+11.25x5, BW+11.25x5, BW+11.25x5, BW+11.25x5, BW+11.25x4+1(re-gripped bar) Same as last week although BW is now 108
CGBP 4x6
Warm-ups: 60x5, 70x5
82.5x6, 82.5x6, 82.5x6, 82.5x6 What a ****** I am! Thought I was pressing 87.5 - only realised when I'd left the gym :021:
Session rating : 1/5
Ah well, it's about time you had a crap session :D
Ah well, it's about time you had a crap session :D
Yeah, I thought that but when it happens u feel pissed off, especially as it was my mathematical skills on the CGBP :017:
Yeah i wudnt sweat it Craig, you've had great progress every week for a while now....one medicore session isnt gonna do you in in the long run.
15.03.05 all weight in KG's
Front Squat
Warm-ups: 50x6, 60x4, 80x2, 100x1
112.5x4 (x4)
Box Squat
Warm-ups: 90x2, 100x2
120x2(x2), 125x2(x2), 130x2(x2), 132.5x1(x1) I think I'm gonna either lower the weight on these next week or do regular back squats.
1/4 Squats
160x5, 160x6
GM's
Warm-ups: 40x8, 60x4, 70x1
90x4(x3)
Standing Calves
115x10(x2), 115x9,
30 seconds sprint
Much better session than yesterday - I'm happy with my front squatting.
18.03.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x10, 30x4, 40x2, 50x1
57.5x10 (x2), 57.5x9+1pp, 57.5x8x2pp
DB Hammer Curls 4x6 (55 seconds rest intervals)
55lb DB'sx6 (x4)
Dips 4x10 (60 seconds rest intervals)
BW+5x10(x3), BW+5x8
Bottom Position BB Bench
50x4, 80x3, 105x1, 110x1, 115x1, 110x1
L-Flyes
3.75x20(x2)
Cuban Rotations 3x15
15xbar, 20xbar+5 (x3)
30 second sprint
18.03.05 All weights in KG's unless stated
Deadlift
After waiting about 30mins for the platform
Warm-Ups: 20x10, 60x8, 100x4, 140x2, 160x1
175x1, 180x1, 185x1, 190x1, 195x1, 197.5xf(grip) 170x2, 170x2, 170x1, 170x2 - Used a different olympic bar(less nurling) this week as the one I used last week was being used by 2 very strong powerlifters.
Farmers Walk
127.5lb Db's x3, 100lb Db's x4
Woodchoppers 2x10 eachside
70x10 (x2)
Ab Pulldowns
75x20 (x2), 80x20
Overall: Once again I was pissed off with my grip!!!!!!! 2/10 :012:
21.03.05 all weights in KG's
BB Rows 4x4
Warm-ups: 50x8, 70x3, 80x2, 90x1
102.5x4 (x4) 92.5x6
Dips 5x5
Warm-ups: 25 press-ups, BWx2
BW+12.5x5 (x5)
Chins 5x5
Warm-up: BWx2
BW+12.5x5, BW+11.25x5 (x4)
CGBP 4x6
Warm-ups: 60x8, 70x2, 80x1
87.5x6, 87.5x6, 90x6, 90x6
Session rating : 5/5 :040:
Top session - got everything I'd hoped for. BB Rows were done with much better form than last week. I swapped Bench for Dips as My shoulder was feeling a little dodgy before the workout had even begun. Think I may ditch Bench and stay with Dips.
Good session mate, particualrly the bodyweight shift stuff....you seem to be progressing nicely on those.
Cheers mate - yeah was quite chuffed with the chins as my BW had moved up 1.5kg from last week also. Forgot to mention I'm now 109.5KG.
22.03.05 all weight in KG's
Front Squat
Warm-ups: 60x6, 80x4, 90x1
115x4 (x4)
Box Squat
Warm-ups: 60x4, 80x2, 100x1
110x2 (x8)
GM's
Warm-ups: 40x8, 60x4, 70x1
92.5x4 (x2), 95x4
Standing Calves
115x10(x3)
Don't laugh but my shorts split on the first set of front squats :o I was squatting with a big whole in my shorts from there onwards :103: Anyway the Front squats went well :045: . I decided to drop the weight on the box squats to make them more dynamic - it worked. The GM's felt great again but my bro/training partner is finding the technique difficult to master so I've told him to stick with RDL's.
Don't laugh but my shorts split on the first set of front squats :o
Hahaha. Sorry.
Your front squattings good though.....did u try any clean grip?
Hahaha. Sorry.
Your front squattings good though.....did u try any clean grip?
Na, did I fcuk! I'm not willing to fcuk up my wrists to prove I'm not a fag :061:
Don't laugh but my shorts split on the first set of front squats :o
Were you squating BTG (Balls To Grass) after that
PikeKing
23-03-2005, 14:00
lol, i split my shorts a few months ago doing Sumo DLs, very audible! everyone looked lol
Pikey - do clean grip Front Squats fcuk your wrists up or make them stronger ?
Obviously talking under carefully controlled optimum conditions, i.e. not goin into a gym for the 1st time and clean grip F.Squatting 200kg....
Were you squating BTG (Balls To Grass) after that
Certainly was :043: good job my shorts had an inner layer as the rip was huge! Had some Chavs staring at me - :instagib: and one lad asked whether I'd farted :fart:
Yea,i had the same happen to me while squatting on monday,I had an inner layout as well and continue with it to the end of the workout where I had the manager give me a warning of inappropriate behaviour and intimidating other gyms members
24.03.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x10, 30x4, 40x2, 50x1
57.5x10 (x3), 57.5x8x2pp
DB Hammer Curls 4x6 (70 seconds rest intervals)
60lb DB'sx6 (x4)
Dips 4x10 (70 seconds rest intervals)
BW(110.5kg)+5x10(x2), BW+5x9, BW+5x7, BWx10
L-Flyes
3.75x20(x2)
Cuban Rotations
15xbar, 20xbar+5 (x3)
rear delt raises
10x12 (x2)
30 second sprint
Not an astounding workout, but I made some progress atleast :045:
Good work man....your journal keeps me motivated when your making progress,because we have simlar strength in some areas
25.03.05 All weights in KG's unless stated
Deadlift
Warm-Ups: 50x10, 100x4, 130x1, 160x1
175x1, 180x1, 185x1, 190x1, 195x1, 200x1, 202.5x1, 205x1, 207.5xf - Not sure if it was a fail actually, I got it up but the grip went on the way down so dropped the bar :013:
Farmers Walk
100lb Db's x4
Calf Raises
80x15 (x3)
Woodchoppers 2x10 eachside
70x10 (x2)
Ab Pulldowns
80x20 (x3)
you didnt fail that deadlift, congrats :038:
you didnt fail that deadlift, congrats :038:
cool, I'll take your word for it then :) ...my grip could do with improving though - think I'll invest in some chalk :047:
Did you 2 train together or are you just guessing from the description Fred?
Craig, shithot d/l's mate, but you pull without chalk??? Lunatic! Get thee self to a chalk ball son!
P.S either your hands are very un-sweaty or your grip is ACE mate!
He's just guessing. I defo did lock it out at the top though! just half way down I lost grip and dropped the bar, I then jumped over the bar - looked pretty cool - ninja like...LOL
Re Chalk: I didn't think this would make much diff - but from now on the chalk will be used on later sets.. :)
28.03.05 all weights in KG's
BB Rows 4x4
Warm-ups: 50x8, 70x3, 80x2, 90x1
105x4 (x4) 92.5x6
Dips 5x5
Warm-ups: 20 press-ups, BWx2
BW(111kg)+13.75x5 (x5)
Chins 5x5
Warm-up: P/D's 75x5, BWx2
BW+12.5x5 (x4), BW+12.5x4
CGBP 4x6
Warm-ups: 60x8, 70x2, 80x1
90x6, 90x6, 92.5x6, 92.5x7
Not a bad workout at all considering I'd just had 2 nights on the piss :087:
sooooooooooooo much difference
Dips 5x5[/B]
Warm-ups: 20 press-ups, BWx2
BW(111kg)+13.75x5 (x5)
Not a bad workout at all considering I'd just had 2 nights on the piss :087:
Fcuking hell Lactic your getting hefty mate! Well in. Drinking ~~~~ especially on bank holidays.
Pretty impressive chin-ups, what with weight added and being a big lad to start with. Fair play sir!
Cheers Guys :)
29.03.05 all weight in KG's
Front Squat
Warm-ups: 40x8, 60x6, 80x4, 90x1, 100x1
115x4 (x4), 117.5x4
Box Squat
Warm-ups: 60x3, 80x2, 100x1
112.5x2 (x6), 115x2 (x2)
GM's
Warm-ups: 60x8, 70x4, 80x1
95x4 (x2), 97.5x4
Standing Calves
115x10(x2), 117x10
31.03.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x10, 30x4, 40x2, 50x1
60x10 (x3), 60x9+1pp
DB Hammer Curls 4x6 (60 seconds rest intervals)
60lb DB'sx6 (x4)
Dips 4x10 (60 seconds rest intervals)
BW+5x10(x3), BW+5x8, BWx9
Pec Dec (for a bit of a stretch)
125kg(whole stack) x9, x7
L-Flyes
3.75x20(x2)
Cuban Rotations
20xbar (x2), 15xbar+2.5, 15xbar+5
30 second sprint
01.04.05 All weights in KG's unless stated
Deadlift
Warm-Ups: 60x12, 80x6, 100x4, 120x2, 140x1
150x3, 150x3, 150x3, 160x3, 160x3, 160x3
Farmers Walk
100lb Db's x4
Calf Raises
85x15 (x3)
Woodchoppers 2x10 eachside
70x10 (x2)
Ab Pulldowns kneeling and standing
80x25 (x1) kneeling
40x20 (x2) standing
Decided to do triples on the DL's as one of my calouse's on my left hand was fecking murdering me! The deads and farmers walk felt like a workout for my calouse rather than the respective muscles :(
04.04.05 all weights in KG's
BB Rows 4x4
Warm-ups: 50x12, 60x4, 80x2, 90x1, 100x1
107.5x4 (x4) 95x6
Dips 5x5
Warm-ups: 20 press-ups, BWx2
BW(110.5kg)+15x5 (x5)
Chins 5x5
Warm-up: BWx2
BW+13.75x5 (x3), BW+13.75x4 (x2)
CGBP 4x6
Warm-ups: 60x7, 70x2, 80x1
92.5x6, 92.5x6, 95x6, 95x7
Top workout - progress in all areas me thinks.... <buff>
05.04.05 all weight in KG's
Front Squat
Warm-ups: 60x8, 80x4, 90x2, 100x1
117.5x4 (x3) 120x4 (2) chuffed with them ..
Box Squat
Warm-ups: 60x4, 80x2, 100x1
115x2 (x6), 105x2, 107.5x3 My legs were tiring, so cut the weight a bit on last two sets to make them more dynamic.
GM's
Warm-ups: 60x12, 70x4, 80x1
97.5x4 (x2), 100x4
Standing Calves
Warm-up: 70x5
120x10 (x3)
Cracking Session! :D
And he's staying healthy and injury-free (touch wood) which makes him just about the only person on the board!
Yeah! cheers people a2a - the only niggle I have is my right shoulder - which feels fine most of the time - then I sleep on it funny and it feels fcuked, not stopped my progress though :019:
Man of Steel
06-04-2005, 14:15
I've had that, now I've learned to only sleep on my back.
07.04.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x10, 30x4, 40x2, 50x1, 55x1
62.5x10 (x2), 62.5x7+3pp, 62.5x8+2pp
DB Hammer Curls (60 seconds rest intervals, had a bit longer inbetween 4th & 5th set)
60lb DB'sx6 (x5)
Dips (70 seconds rest intervals)
BW+6.25x10(x3), BW+6.25x9, BWx10
L-Flyes
3.75x20(x2)
Cuban Rotations
20xbar, 20xbar+5(x2)
05.04.05 all weight in KG's
Front Squat
Warm-ups: 60x8, 80x4, 90x2, 100x1
117.5x4 (x3) 120x4 (2) chuffed with them ..
Box Squat
Warm-ups: 60x4, 80x2, 100x1
115x2 (x6), 105x2, 107.5x3 My legs were tiring, so cut the weight a bit on last two sets to make them more dynamic.
GM's
Warm-ups: 60x12, 70x4, 80x1
97.5x4 (x2), 100x4
Either your FS is about 1/4 ROM, or you have the worst conditioning I have ever seen! Get running you fat ****.
Either your FS is about 1/4 ROM, or you have the worst conditioning I have ever seen! Get running you fat ****.
Wrong on all counts! I go low as fcuk on FSq's and I certainly ain't fat! What u comparing? R u saying I should be GMing more?
Your box squat should be equal to or higher than your front squat, and your GM should be at least 120x3 by the looks of things.
My box squats are dynamic effort and I've only been GMing a short while, therefore building the weight up slowly...
08.04.05 All weights in KG's unless stated
Deadlift
Warm-Ups: 60x10, 100x4, 130x2, 150x1, 160x1
175x1,185x1, 190x1, 195x1, 200x1, 205x1, 210x1, 215x1, 217.5x1, 220x1 - As U can tell I invested in some chalk :042: the 220 wasn't great as I had to jerk it a bit, but I got it up! My grip never felt like it was gonna let me down....
Farmers Walk
127.5lb Db's x3, 100lbx1
Calf Raises
90x15 (x3)
Woodchoppers 2x20 eachside
60x10 (x2)
standing Ab Pulldowns
50x20odd (x2)
Leg raises
5x12 (x2)
Cheers mate, I'll take that as a compliment :003:
11.04.05 all weights in KG's
BB Rows 4x4
Warm-ups: 50x12, 60x6, 80x2, 90x1, 100x1
110x4 (x4) 97.5x6
Dips 5x5
Warm-ups: 20 press-ups, BWx2
BW+15x5 (x3), BW+17.5x5 (x2)
Chins 5x5
Warm-up: BWx2
BW+15x5 (x2), BW+15x4, BW+13.75x4, BW+13.75x3
CGBP 4x6
Warm-ups: 60x7, 70x2, 80x1
95x6 (x3), 97.5x4+2f
BB-Rows were great! - form felt good - felt like I could easily row more..hmm
Dips were a bit awkward as the handles had just been re-taped, but progress was made :)
Chins - hmmm, always find it hard to progress on these - so finished with a couple of negatives ...
CGBP - my medial delt has been a bit dodgy all day, but thought I'd give these a go anyway. Felt a little pain on the warm-up sets, but once I was performing the work sets everything seemed fine! Was a bit gutted I didn't get the 6 reps on the last set though :012:
12.04.05 all weight in KG's
Front Squat
Warm-ups: 60x8, 80x4, 90x2, 100x1
120x4 (x3), 122.5x4 (x2), 125x3 :045:
Box Squat
Warm-ups: 60x5, 80x2, 100x1
115x2 (x6)
GM's
Warm-ups: 60x10,80x4, 92.5x1
100x4 (x2), 102.5x4
Standing Calves
Warm-up: 90x6
120x10 (x4)
Nice front squat pal.
Very well done.
Nice front squat pal.
Very well done.
Thankyou Sir :023:
yeah that is getting into a monster! Thats what i backsquat sometimes, and more than some people can dream about getting on the bar. Fair play Craig. :038:
I want a 140kg front squat by september. Race you.
I want a 140kg front squat by september. Race you.
Let's get it on! If I keep progressing at this rate I should be there in no time, although I realise there is a massive diff between 125 and 140.
I am no where near 125x3 so its big challenge right now. But thats what I need. Your 125x3 at a hazard would be not too far off 140x1 anways. 135 min.
14.04.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x12, 30x4, 40x2, 50x1, 55x1
62.5x10 (x2), 65x10, 65x7+2pp
DB Hammer Curls
65lb DB'sx6 (x2), 60lb DB'sx6 (x3)
Dips (70 seconds rest intervals)
BW+7.5x10(x3), BW+7.5x9, BWx10
PecDec
125x8 (x2)
L-Flyes
3.75x20(x2)
Cuban Rotations
20xbar, 20xbar+5(x2)
Pec dec? :017:
hahaha yeah just for a stretch mate :003: ...although it was the whole stack LOL
Just for a stretch? That old chestnut!
Quality OHP though.
I want a 140kg front squat by september. Race you.
As Rob's no where near but clean grips his Front Squats, and Lactic is near, but fag grips 'em....why not make the game:
"who will be 1st to clean grip front squat 140kg" ???
Also Craig, meaty OHP, you've completely overtaken me on that.
As Rob's no where near but clean grips his Front Squats, and Lactic is near, but fag grips 'em....why not make the game:
"who will be 1st to clean grip front squat 140kg" ???
Na, I can't be arsed clean griping 'em, I'm comfortable with fag grip for now :037:
15.04.05 All weights in KG's unless stated
Deadlift
Warm-Ups: 60x8, 100x4, 130x2, 150x1, 160x1, 170x1
180x1, 185x1, 190x1, 195x1, 200x1, 205x1, 210x1, 215x1, 220x1, 222.5x1
Farmers Walk
127.5lb Db's x4
Calf Raises
100x15 (x3)
Leg raises
20lbx10 (x3)
Woodchoppers x12 eachside
15x20, 55x12, 65x12
standing Ab Pulldowns
55x25, 65x25, 75x25
~~~~ Good pulling again pal. Just about BWx2 now!
Good going,how can you afford to max out on the dl week in,week out like that
Good going,how can you afford to max out on the dl week in,week out like that
...he trains at a gym with FREE weights !!!!!!!!
lol,cant you ever be serious
Good going,how can you afford to max out on the dl week in,week out like that
I'm gonna just keep upping the weight each week until I can't no more, then I will deload - I'm due one in a few weeks anyway...
Great pull. Keep piling that weight on mate.
18.04.05 all weights in KG's
BB Rows 4x4
Warm-ups: 60x8, 80x4, 90x2, 100x1
112.5x4 (x3), 115x4, 100x6
Dips 5x5
Warm-ups: 25 press-ups, BWx2
BW+17.5x5 (x3), BW+18.75x5 (x2)
Chins 5x5
Warm-up: pulldowns 80x8, BWx2
BW+15x5 (x3), BW+15x4 (x2)
CGBP 4x6
Warm-ups: 60x8, 80x2, 90x1
97.5x6, 100x6, 102.5x6, 105x6 Awesome - well pleased, and my shoulders didn't hurt too much either :048:
18.04.05 all weight in KG's
Front Squat
Warm-ups: 45x8, 60x6, 80x4, 90x2, 100x1
120x4, 122.5x4 (x2), 125x4 (x2), 127.5x3
Box Squat
Warm-ups: 80x2, 100x1
115x2 (x3), 117.5x2 (x3)
GM's
Warm-ups: 60x10, 80x4, 90x1
102.5x4 (x2), 105x4
Standing Calves
Warm-up: 90x6
120x11 (x4)
Awesome - well pleased, and my shoulders didn't hurt too much either :048:
Why? Whats wrong with 'em?
Rogue_zero
21-04-2005, 08:06
good session geeza. Never tried front squats, must give em a go.
Why? Whats wrong with 'em?
Every now and then I got awful pain in my anterior/medial deltoid, it seems to be ok atm though *touch wood*. I did it about 12months ago while DB benching so it's obviously something to do with my rotator cuffs - right side is much worse than left :(
good session geeza. Never tried front squats, must give em a go.
Cheers mate, it was, I was absolutely shattered by the time I'd finished Box squats, but carried on like a warrior :027:
BE VERY CAREFUL. If you do your shoulder in you'll know about it big style and it takes fcuking ages to proply heal.
BE VERY CAREFUL. If you do your shoulder in you'll know about it big style and it takes fcuking ages to proply heal.
Ain't THAT the fcukin' truth. :013:
21.04.05 All weights in KG's unless stated
Standing OHP 4x10
Warm-Ups: 20x12, 30x4, 40x2, 50x1, 60x1
65x10 (x2), 65x8, 65x7+2pp
DB Hammer Curls
65lb DB'sx6 (x3), 60lb DB'sx6 (x2)
Dips (70 seconds rest intervals)
BW+10x10 (x2), BW+10x9, BW+10x7, BWx11
PecDec
125x10 (x2)
L-Flyes
3.75x20(x2)
Cuban Rotations
20xbar (x2)
I was feeling well under the weather(stomach ache + sprained ankle) before this workout even started, but I got it done nonetheless. Won't be able to do my deads sesh tonight though :011:
25.04.05 all weights in KG's
BB Rows 4x4
Warm-ups: 60x8, 80x4, 90x2, 100x1
112.5x4 (x2), 115x4 (x2), 102.5x7
Dips 5x5
Warm-ups: 25 press-ups, BWx2
BW+18.75x5 (x5)
Chins 5x5
Warm-up: BWx2, BWx1
BW+15x5 (x3), BW+15x4 (x2) + 3 negatives on the last set
CGBP 4x6
Warm-ups: 60x8, 80x2, 90x1
100x6, 105x6 (x2), 105x4
finished with a few sets of pushdowns :rolleyes:
26.04.05
Clean Grip Front BB Lunges
Warm-ups: 25x5e/s, 35x3e/s, 40x3e/s
45x5e/s (x5)
Massive doms in my glutes the next couple of days
dynamic?
They certainly wasn't slow :031:
No yer beanhead!
I meant did you start feet together then step one foot way out in front of you then spring back up? !!!
No yer beanhead!
I meant did you start feet together then step one foot way out in front of you then spring back up? !!!
hmmmm :017: No! Have u got a pic or somert of the way u do 'em? :003:
http://www.bsu.edu/webapps/strengthlab/images/bblunge.mpg
Cheers Ben! very similar to what I was doing.
Good! Hows the DOMS ?
Very bad DOMS in the glutes on wed and thurs, other than that I was ok. Where do u get the doms? quads?
Well, yeah i think the Lunge DOMS is quads, its kinda hard to say 'cos i do 'em after squatting so pretty much all my lower body is in agnony the next day !
30.04.05 all weights in KG's
OHP 4x10
w/u: 20x12, 30x6, 40x4, 50x2
65x10, 65x8, 60x10, 60x10
Chins 5x5
Warm-up: pulldowns 90x8, BWx2
BW+15x5 (x5)
Dips 5x5
Warm-ups: 25 press-ups, BWx2
BW+20x5 (x4), BW+22.5x4
BB Rows 4x4
Warm-ups: 60x8, 80x4, 90x2, 100x1
110x4 (x4), 95x8
03.05.05 all weights in KG's
BB Rows 4x4
Warm-ups: 40x12, 60x8, 80x4, 90x2, 100x1
115x4 (x1), 117.5x4 (x3), 105x7
Dips 5x5
Warm-ups: 25 press-ups, BWx2
BW+20x5 (x1), BW+21.25x5 (x4)
Chins 5x5
Warm-up: BWx2, BWx1
BW+16.25x5 (x2), BW+16.25x4 (x2), BW+15x5 (x1)
CGBP 4x6
Warm-ups: 60x8, 80x2, 90x1
105x6 (x2), 105x5 (x1), 102.5x6 (x1)
Cool session, the gym was boiling, I had sweat literally dripping from my face after doing the rows. Was happy with my rowing and dipping! Ripped one of my calouses right off when chinning. Happy with my CGBPing.
Dips are coming along eh, well, so's everything
GoldenArrow
03-05-2005, 23:39
Check Your Pms!
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