View Full Version : Blood Letting
2000th reply ****face!!!!!!!!!!!!!!!!!!!!!!!!!!11112
EDIT: Balls!
EDIT EDIT: Not balls! :035:
Yes, we know you have no balls, congratulations though on being the 2000th poster in the world's best strength training journal!!!!!
there havnt been 2000 posts in my journal yet...
HAH, if anyone remembers the argument in here about pushdowns and my statement that they are as much an ab/torso exercise as a tricep one i refer you to the following paragraph from page 240 of supertraining regarding the concept of muscle isolation...
"In many cases the tension developed in the stabilisers or assistant stabilisers will equal or exceed that of the prime movers. For example, during heavy standing tricep pressdowns with cable machines, the abdominal muscles, latissimus dorsi and erector spinae of the back may be as strongly contracted as the triceps, even though this is supposedly an isolation exercise for the triceps"
See, i do do core work!
the block
10-05-2006, 14:43
yeah, but he said 'heavy'...
Nothing changes here then,I had to claw back five pages just to find a training session
Wednesday 10/5/06 / Bodyweight 79.6kg
Romanian Deadlift (double overhand grip) - 90x6 / 100x4 / 110x4 / 120x4 (http://media.putfile.com/ROMANIAN-DEADLIFT-120X4--80-May-06) / 130x4
Overhead Squat - 20x6 / 30x6 / 40x6 / 50x6 (http://media.putfile.com/OVERHEAD-SQUAT-50X6--80-May-06) / 60x3F
Floor Press - 60x4 / 70x4 / 75x4
Face Pulls S/S Band Pull Aparts - 40/redx8-8 / 45/redx8-8
Decent, and lots of fun. RDL were all relatively easy, OHS were piss easy, lost the 60 forward due to shite shoulder stability, need to get hammering the RC's, as usual i went with trying to max out as my method for getting to grips with new lifts today :) anyway i think i need to lean forward/sit back more on then which may well help with sho' stability in itself as it'd probably mean them being at full rotation rather than struggling not to roll forward or back throughout the movement, wider grip would help too.
Oh and check out the uber depth smith squats i caught someone doing in the background at the start of one of my RDL vids.....
PMSL (http://media.putfile.com/smith-millers)
Snapped a quick pic after session too...
And an OHS action photo with a plate on...
Nothing changes here then,I had to claw back five pages just to find a training session
You love it
the block
11-05-2006, 09:32
need more tits. i cant see why you were cutting to be honest. you should see me.
Right, tomorow is refeed/end of diet day, the last thing i feel like doing right now is deloading, i want to get on and train with some food in me and tbh i don't think i've built up any real fatigue what with the low volume i've been doing, so plan is to hold out until the SS meet in 8 weeks.
I've been thinking alot about my training lately and have come to the following conclusions...
I have more motivation for it now than i ever had, i ****ing LOVE training
My goals have changed somewhat, and basically fall into two categories now, short and long term, the short term being strength in whatever few exercises i am currently obsessed with, these obsessions usually last about three months, and the long term being all round kick ass strength, power and athleticism, dare i say 'functionality'
With all this in mind i have the following plans up my sleeve...
I am going introduce many more new exercises and vary my training more
I am going to do much more single leg work
I am going to step up hypertrophy work, especially for my until now neglected chest and arms
I am going to do an extra workout at least once a week to consist of lower body plyo's (box and depth jumps, just did a 40" box jump onto a wall in my garden and would like to be doing that for sets and reps) pistol squats, upper body hypertrophy stuff mostly with bands and cuff work, oh and maybe some sprints
I am going to do more cuff work
I am going to try and do some core work
And have set the following goals for the end of the year...
Get stronger in all lifts, i'm not setting specific targets though
BW of 203lbs+ (203 @ 5'9 = BMI obese, bring it)
Not get too fat in the process
16" arms
28" legs
need more tits. i cant see why you were cutting to be honest. you should see me.
Yeah i know, i am titless. Just damage control, post some pics then!
the block
11-05-2006, 10:26
i cant :( i dont have a camera and my phone takes crappy photos and i dont have the leads for it in any case. and when i do post my photos, its going to be pay per view :)
the block
11-05-2006, 10:28
goals are good, except some numbers would be better
Bah, excuses. Anyway on a side note i love how everyone's reason behind thinking i shouldn't have cut has been that they are fat asses, it's been like... "why are you cutting? you should see how ****ing awful i look!" brilliant rationalising there! By all means tell me i'm a skinny **** and i should be eating not dieting, but telling me you're all fat ****ers so i should be too!?!?!!!11 PMSL
goals are good, except some numbers would be better
Well, seems a little pointless in a way as come december i may not be all that interested in my oly squat say, but obsessed with push presses....
Plus whenever i set specific numbers as goals it's never much fun when i attain them as i was expecting it, yet gutting if i don't..
the block
11-05-2006, 10:38
we want you to be like us! we are the league of large gentlemen, join us and have tits!
Lol, i'm coming, give me another year...
Nice OHS's Narc. Wish I could do them.
Cheers, i have medial delt DOMS for the first time ever from them!! why can't you?
GoldenArrow
11-05-2006, 11:25
I've been thinking alot about my training lately and have come to the following conclusions...
.......
I am going to .....blah blah blah [edited so I don't do that annoying thing where you quote an entire page and go "i agree" at the bottom]
So...bodybuilding then. :banana:
Cheers, i have medial delt DOMS for the first time ever from them!! why can't you?
Lactics not doing any lower body work at the moment,iirc.
Lactics not doing any lower body work at the moment,iirc.
Yup. Quad is still playing up. I certainly haven't got the flexibility to go as low as you either. What streches/movement prep do you perform prior?
Ah yeah forgot about that. Didn't do any stretching or prep at all, i'm fairly limber these days..
overhead squats rule, i need to do them more
Yeah, i'm definitely a convert
BengDogg
11-05-2006, 15:21
i like them but havnt got the head room to do them and its too risky on the patio as my front room window is sorta essential to keeping chavs out
You are good at them Tim. MUCH better than I am. Left sho flexibility/impingement is my problem, even so i think you're doing well there.
For ****s sake though those shorts are just so ****ing goddam gay.
the block
11-05-2006, 18:12
you tell him! i already have. and i saw that vid on ss with him doing the pistols and he was wearing some other skin tight shit and there was this really nasty bit right at the end that made me cringe
BengDogg
11-05-2006, 18:38
he needs tapout shorts imo
I have more motivation for it now than i ever had, i ****ing LOVE training
great feeling that, innit?
Ben, thanks, you love the shorts though, that's probably the main thing that's holding you back, lycra defecit
Block, haha yeah sorry about that, i would have edited it out but i only realised after i uploaded it and i couldn't be arsed to change it
Mart, buy me some
Rory porgy, **** yeah it is!
when the **** did I tell you my 1st name?!?!?!?¬?!!?£?$"?$%?"£?%
GoldenArrow
11-05-2006, 21:50
At a guess....
http://spaces.msn.com/Profile.aspx?cid=-5299489213975954882&mkt=en-GB&action=view
You just look like a Rory, you know, quifter looking...
CheeseOnToast
11-05-2006, 23:51
Good traps in your pic Tim but I can't BELIEVE the amount of shit you gave me for wanting to cut when I am like 22% BF and you want to cut and you're like ****ing 14% or something!!!!! TOSSER
Narc & Alex = ******s! anyways less whoreing...
Cheers Phil, yeah but...
1) i'm 14% now, i wasn't six weeks ago
2) i actually have some mass, you would be 50kg if you were 14%
3) I can do what i want cos i'm English, the Welsh just have to shut up and do what they are told
Cheers Phil, yeah but...
1) i'm 14% now, i wasn't six weeks ago
2) i actually have some mass, you would be 50kg if you were 14%
3) I can do what i want cos i'm English, the Welsh just have to shut up and do what they are told
:041: OWNED!!!!!!!!!1
3) I can do what i want cos i'm English, the Welsh just have to shut up and do what they are told
Errr, no and no. The welsh ****ing rule. Oldest language in Europe and you English half breeds (or should I say french) never did figure out how to beat us completely. :019:
GoldenArrow
12-05-2006, 14:01
The welsh ARE the english IIRC, they all pissed off to the left when the vikings came and chased them out.
Nah, celts were here before the saxons - who yeah got dominated by the vikings, then the french came and took over in double quick time.
GoldenArrow
12-05-2006, 15:09
We need more random men with swords charging across the countryside.
At least it'd sort out the chavs.
Friday 12/5/06 / Bodyweight 79.0kg
Split Squats - 40x6 / 50x6 / 60x3x6
DB Bench - 29x4x6
Seated Cable Row - 60x6 / 70x6 / 80x6 / 70x6
Band Pushdown/Curl/External Rotation Multiset - blue/blue/whitex2x8-8-12
Wanted to die on last set of split squats, every metabolic system in my body was on the brink of collapse, did them properly this time btw
the block
12-05-2006, 21:57
you starting bulking? you've nearly got a bodyweight squat there!
GoldenArrow
12-05-2006, 21:59
More believable number. Good fun the old split squats :banana: < if thats not right I'm not editing it. 2 forums with the same smiley and a different shortcut and i ALWAYS get it wrong........well I'm as mad as hell, and i ain't gonna take it no more!
I don't even know what film that is from.
Nice split squats, front foot still elevated?
Taxi driver alex?
Cheers Graham, front foot was elevated on some, played with different heights, but found in the end the only way i could do them properly was without the step sadly
Saturday 13/5/06
Bodyweight - 80.1kg
Skinfold - 11mm
Waist - 33 1/4"
Thigh - 25 5/8"
Calf - 15"
Arm - 14 7/8"
BF% - 11.6
LBM - 70.8084kg
Fat mass - 9.2916kg
Compared with....
Saturday 1/4/06
Bodyweight - 83.0kg
Skinfold - 17mm
Waist - 36"
Thigh - 26 3/8"
Calf - 15 1/8"
Arm - 15 1/8"
BF% - 17
LBM - 68.89kg
Fat mass - 14.11kg
As i've said the calpiers are shite, i would say bodyfat has dropped from 17%-14%... Either way i'm pleased, not bad for 6 weeks work, i can indeed see my genitalia without leaning forward now, i can get in my shorts, and i haven't lost much if any strength or mass in the process, pics to follow..
Sexy quads, back picture looks fairly dark though.
Edit: Didn't see the new pictures before post, and i was reffering to first back picture. Looking good, get some boobs though.
Cheers, yeah lighting is weird as **** in my room with the window shut
Cheers guys!
Before and after...
Contrary to my saying i wasn't setting specific goals..
Bodyweight overhead squat for a triple by September
the block
13-05-2006, 14:40
well done! in that last pic (above) your room looks more or less exactly the same in the first picture as it did in the first picture! just look at the way the stuff on the bed is!
Haha yeah, five second fatloss
Monday 15/5/06 Bodyweight 80.0kg
Olympic Squats - 90x6 / 100x6 / 105x6 / 100x6
DB Bench - 29x7-7-7-6F
CG UH PUlldown - 85x4x6
S/S Band Curls/Pushdowns/External Rotations - blue/blue/white x 12/12/12 - 12/12/8 - 8/8/8
Horrible and gay, **** i hate the pump
the block
15-05-2006, 20:31
pumps good. it helps you grow :) more more!
PikeKing
15-05-2006, 21:46
i get the pump when i read this journal
**** your cut isd good! LKooks like you lost a fair bit of fat and no muscle at all.
Nice oine.
Thanks Ben, yeah it went well, not so worried about getting proper porky now i know i can drop it no problems
Wednesday 17/05/06
Rack Pull From Knee - choked & doubled reds+ 180x3 (http://media.putfile.com/Movie-65-11) / 200x6x3
Incline Bench - 60x2x6 / 65x2x6
S/S Pushdowns/Face Pulls - 45/45x8/12 - 45/50x8/10 (http://media.putfile.com/Movie_0001-9-60)
S/S Band Curl/Pullapart - blue/redx2x8/8 (http://media.putfile.com/Movie_0002-97)
PikeKing
17-05-2006, 22:18
those are pushdowns are they?
nice rack pulls, they're cool
They're Narcdowns :) i really can't see the point in being stupidly strict on so called 'isolation' exercises.
Thanks, i did some of them stood on a board for a bit more ROM, but couldn't quite find the height i wanted
GoldenArrow
17-05-2006, 22:30
nice shrug dips..........
.........oh wait, they're meant to be pushdowns?
Actual nice rack pulls though......
Hahaha, that's EXACTLY what Andy just said to me.
Cheers
PikeKing
17-05-2006, 22:33
Hahaha, that's EXACTLY what Andy just said to me.
Cheers
hehe i stole it from Alex on msn dancingban
GoldenArrow
17-05-2006, 22:35
Also, I told you you were cheating those pullaparts.
Going way too low and not pausing, not using the muscles you're meant to be targetting.
hehe he whispered it to me while we were cuddling dancingban
:047:
Also, I told you you were cheating those pullaparts.
Going way too low and not pausing, not using the muscles you're meant to be targetting.
Hmmm, so i'm to do them more to the neck then? I thought i was pausing...
GoldenArrow
17-05-2006, 22:40
You want to move your hands further out so you can touch your shoulder blades together, touch the nipples(ish) and hold for 1-2 secs at the end
You are training scapula retraction and depression remember.
Right, cheers, will make ammendments next time
Can't view whatever that is Andy...
GoldenArrow
17-05-2006, 22:44
www.alex-gold-training.co.uk/13.3gp
PikeKing
17-05-2006, 22:47
:047:
.
Ow say the erectors, ow ow ow
Nice work on the Cut. Also, nice Rack Pulls - what extra advantage do the bands have over just putting extra weight on the bar.
Cheers and cheers.
Well, all the benefits of accomodating resistance really http://www.t-nation.com/findArticle.do?article=body_127resist http://www.elitefts.com/documents/effectsofaccom-resis.htm
Active rec:
Band GM's - bluex50....followed by contrast shower and a sausage sandwhich
Okay,having read those articles i'm puzzled as to why you chose a partial movement like rack pulls to use bands on ?
GoldenArrow
18-05-2006, 11:37
Overthinking it again guys. The reason is "why not".
Yeah tbh those articles don't really cover the reasons i used them for pin pulls :) which are...
More glute work
No unloading muscle groups that fire in more favourable joint angles
Keep tension high throughout the range
Another tool in the armory of lifts i can cycle in
Fun
Overthinking it again guys. The reason is "why not".
I basically agree with that, although i'd rather there were some reason to perform a lift other than just "why not" but it doesn't have to be any more than the lift being a different variation of a major movement
Fun,the best factor indeed.
Did you do the band GM's with it wrapped around the back of your neck or with a barbell ?
Just round my neck, nice and easy to get some blood flowing into my erectors, i'd like them at least semi functioning for tomorrow
I basically agree with that, although i'd rather there were some reason to perform a lift other than just "why not" but it doesn't have to be any more than the lift being a different variation of a major movement
Ye, i wasn't disagreeing with 'why to do it' but it didn't match the context of the articles Narc put up to justify what he was doing.
No, it didn't really, hehehe
Oh and i forgot the reason "Dave Tate says to do them" :)
http://asp.elitefts.com/qa/default.asp?qid=37567&tid=101
Just round my neck, nice and easy to get some blood flowing into my erectors, i'd like them at least semi functioning for tomorrow
I tried a set of those last night.
Bands have been one of the best additions to my 'home' gym ever,can do loads more exercises now than before.
Yeah they rock, i find a blue is perfect for standing overhead extensions too, all arm work feels so much more effective with them as the tension increase and strength curve seem to match perfectly, it's hardest in the strongest joint angles
Ooh,i'd love to justify an exercise with a statement like that,unfortunately for me Sesame St. didn't co-write Supertraining.
Where were these bands bought again? The U.S? If so, was the shipping expensive? :)
http://www.londonkettlebells.com/acatalog/IronwoodyPRBands.html
Nope,from London Kettleballs,about £59 all in.Get em in about two or three days.
GoldenArrow
18-05-2006, 12:11
Could have got them for 42 quid from lifting large
That inc. p & p from the good 'ole US of A?
GoldenArrow
18-05-2006, 12:15
Yes
I seem to recall that when we were on about this before,i forget where,you couldn't remember.Too late for me anyway but i did get them in like two days so not too bothered.
Take note Lactic and you will only need the Beginner set if you get some
2 Hot cross buns, one with olive oil spread, one with chocolate spread
2 jaffa cakes
1 plum
whey
barbecue chicken pizza (700 cals iirc)
sausage sandwhich (4 low fat sausages, 2xgranary bread, ketchup)
glass of milk
2 cherry bakewells
few pieces of fudge
Tea
pesto pasta (a little of this ended up on the floor as some **** pulled out in front of me)
whey
salted peanuts
whey
salted peanuts
whey
pickled egg
tea
mixed seeds
whey
:035: :028: dancingban :027:
:019: i just had grilled chicken and veg
the block
18-05-2006, 22:09
aaah whey, thats what i need.
My erectors are still proper knackered, trying to sit down feels like my spine is going to collapse, OHS should be fun today...
Friday 19/05/06
Seated DB OHP - 25x3x6
Overhead Squat - 30x5 / 40x5 / 50x5 / 40x7 / 45x7 / 50x7
Pendlay Row - 60x6 / 80x3
Machine CSR - 50x6 / 60x3x6
S/S Tate Press/Band Curls - 15/Bluex12/10 / 17.5/Bluex9/10
Erector DOMS said no to BB Rows, really could have predicted that...
OHS needs work
Didn't seem worth posting, not that different to the last one, got head forward and sat back a little more but not much really
Oh yeah, back at 81.6kg this morning, waist still the same, well in!
PikeKing
20-05-2006, 11:40
you nonfat bastard
2 things...
Band OHP with a blue in each hand is suprisingly hard, especially lockout (obviously)
OHS holding a stretched mini band overhead feels like it could be a decent way of building OH sho' stability
Monday 22/05/06 Bodyweight 81.0kg
Olympic Squats - 100x5 / 105x5 / 107.5x5 / 110x5
Push Press - 70x3 / 72.5x3 / 75x3 / 77.5x3 / 80x2F
CG UH Pulldown - 87.5x3x6 / 75x6
S/S Tate Press/Band Curl - 17.5/Bluex12/10 - 20/Bluex10/10
Pissed off with my squatting, just not enjoying the feeling of straining under a hard oly atm, least of all with weights i've done ages ago, don't look forward to sessions, not confident under the bar, and i HATE repping them more than ever, think i'm going to drastically scale down the amount of time i give to them and when i do train them just hit singles or doubles
PikeKing
22-05-2006, 22:01
you cant front squat can u?
Nup, i'll probably give power squatting another go, and do more unilateral work
Monday 22/05/06 Bodyweight 81.0kg
Olympic Squats - 100x5 / 105x5 / 107.5x5 / 110x5
Push Press - 70x3 / 72.5x3 / 75x3 / 77.5x3 / 80x2F
CG UH Pulldown - 87.5x3x6 / 75x6
S/S Tate Press/Band Curl/External Rotation - 17.5/Bluex12/10 - 20/Bluex10/10
Pissed off with my squatting, just not enjoying the feeling of straining under a hard oly atm, least of all with weights i've done ages ago, don't look forward to sessions, not confident under the bar, and i HATE repping them more than ever, think i'm going to drastically scale down the amount of time i give to them and when i do train them just hit singles or doubles
How come your not enjoying your oly's lately? Your form is good and their not exactly poor weights? Strange. How do you do the tate/curl/rotation with the bands - sounds interesting.
GoldenArrow
22-05-2006, 22:48
He doesnt i dont think
the block
22-05-2006, 23:00
just do lots of singles or doubles for olys. i dont like doing PL squats.
And OH squats yes.
They're poor when you consider i did 120x5 months ago, and 120x3 months before that. Tate press is with db's and i didn't end up doing the external rotations, meant to delete that, but if i write.... S/S tate press/band curl/external rotation - 20/blue/whitex10/8/12 it would mean i did 10 tate presses with 20k db's, 8 curls with a blue band and 12 external rotations with a white one, as a superset
PikeKing
23-05-2006, 11:07
thats a triset you idiot!
Joe Weider will be rolling in his grave, er if he was dead
Triset and multiset are pointless terms, it's a superset
PikeKing
23-05-2006, 11:29
**** it, just call it a NARCset!
Just been playing in garden, did a load of 40" box jumps (http://media.putfile.com/BOX-JUMP), good fun
Romanian Deadlift - 120x5 / 125x5 / 130x2x5
Dips - +10x6 / +15x6 / +20x2x6
S/S Hammer Curls/Band Pushdown - 15/Doubled Redx12/10 - 17.5/Doubled Redx10/10
S/S Face Pulls/Poor Man's Shoulder Horn - 40/2.5x10/12 - 40/5x10/12
Cool Box Jumps man, gonna have to start doing these again myself.
Cheers, yeah they rock, 50" would be cool...
82.0kg this morning, weight creeping back up nicely, checked waist and it's only up 1/8", rock on
Friday 26/05/06 Bodyweight 82.0kg
DB Bench - 29x8-8-8-6
Overhead Squat - 30x6 / 40x6 / 50x3x6
Inverted Row - 4x8 (http://media.putfile.com/Inverted-Row--Horizontal-PUll-Up)
S/S Band Pushdown/Band Curl - Doubled Red/Redsx8/10-8/8
OK. Not quite making full ROM on all reps of the rows though...
Band Pushdowns http://media.putfile.com/Band-Pushdowns-Doubled-Red
GoldenArrow
26-05-2006, 21:31
RE the pushdowns, thats not what i'd call doubled reds, I'd call it 2 reds.
Hmm, what would you call doubled then?
GoldenArrow
26-05-2006, 21:43
Well....doubled ie halved. Hmm thats even more confusing.
Well surely that's what that is?
Just been discussing this, was indeed a single band doubled (looped) round the top of the rack, Alex thought it was two seperate bands..
Friday 26/05/06 Bodyweight 82.0kg
DB Bench - 29x8-8-8-6
Overhead Squat - 30x6 / 40x6 / 50x3x6
Inverted Row - 4x8 (http://media.putfile.com/Inverted-Row--Horizontal-PUll-Up)
S/S Band Pushdown/Band Curl - Doubled Red/Redsx8/10-8/8
OK. Not quite making full ROM on all reps of the rows though...
You wouldn't get even that if you didn't use momentum for the top 1/3rd of the ROM. Crap benching. Good squatting. Have a good nihgt tonight.
Band Pushdowns http://media.putfile.com/Band-Pushdowns-Doubled-Red
Just watching that makes my elbows hurt. Good skillz.
where did you get your bands from? thinking of gettign some, cheers
PikeKing
27-05-2006, 00:08
those rows are fine, keep your head back tho skinny
also sort out your shoulders on the pushdowns
Rob, Cheers
Fred, http://www.londonkettlebells.com/acatalog/IronwoodyPRBands.html
Andy, what's wrong with my shoulders on the pushdowns, need to keep them back?
Rory, thanks
GoldenArrow
27-05-2006, 08:58
Down probably, although I haven't looked again.
PikeKing
27-05-2006, 10:27
how can u even ask that question after watching the video?
Monday 29/05/06
Box Squat - 80x5 / 90x5 / 95x5 / 100x5
OHP - 60x2x5
Machine OHP - 70x8 / 80x8 / 90x8
Machine Pulldown - 60x4x6
S/S Band Pushdown/Curl/Abducted External Rotation - Doubled Red/Reds/5 x 12/10/12 - 12/8/12
Shit. Totally devoid of energy.
Get a vid of your box squats! LOL at the machine OHP compared to the free weight!
^^^Agreed, some Box Squats vids would be good for comparison. Also, didn't you get your bands from midwestbarbell? From what I remember Alex says they're well cheaper, like £40 for 2 sets of the beginner bands.
Machine OHP = GAY :p
I'd meant to get a vid, but my camera told the shitty batteries i'd just bought to **** off so couldn't, will get one next time i do them
Alex dispenses informations as and when it suits him, not necessarily when it's most useful
Wednesday 31/05/06
Rack Pull From Below Knee - Tripled Reds + 140x3 / 150x3 / 160x3 / bands off... 180x3 / 190x3
S/S Depth Push Ups/DB Flyes - BW/15x3x10/8
S/S Tate Press/Band Curl - 20/Blue x 6/9 - 6/8
S/S Face Pulls/Cuban Rotations - 35/5x2x12/8
Whoah, that was a fair bit of tension!
the block
31-05-2006, 22:52
i think its where there's this big guy on top of him and he's in deep and tim has to push his body backwards whilst he's facing the floor in a normal push up position. we'll wait for the vid.
Just push ups off db handles, with my feet raised, a wide grip and a pause with my nose on the floor
Wednesday 31/05/06
Rack Pull From Below Knee - Tripled Reds + 140x3 / 150x3 / 160x3 / bands off... 180x3 / 190x3
S/S Depth Push Ups/DB Flyes BW/15x3x10/8
S/S Tate Press/Band Curl - 20/Blue x 6/9 - 6/8
S/S Face Pulls/Cuban Rotations - 35/5x2x12/8
Whoah, that was a fair bit of tension!
DB flyes? Whats going on!?!? Don't tell me this an attempt to cure "no chest man" .
It is, a little isolation work has helped alot in other areas, plus the primary role of the pecs is bringing the arm accross the saggital plane, blah blah yawn excuses yeah i know i'm gay
the block
01-06-2006, 14:21
yeah i know i'm gay
hence a distinct lack of a refutation of my above post. :047:
if you're anything like me you (AND have done em properly) you will have savage pec doms today.
But your nowt like me. Not fat enough, not cool enough, njot low enopugh centre of gravity, not drunk enough.
Aye, worst ever, feels like they've been ripped to shreds. Happily agree i'm nothing like you though
hahahhaha
token
LCG
low centre of gravity
SHORTASS
Friday 2/06/06
Chain Suspended Push Ups - BWx8 / +White Bandx4x6 (http://media.putfile.com/CHAIN-SUSPENDED-PUSH-UPS-BAND-RESISTED---White)
Overhead Squat - 30x6 / 40x6 / 50x5-3F-7-7
Seated Cable Row - 60x8 (http://media.putfile.com/SEATED-CABLE-ROW-) / 70x6 / 72.5x6 / 70x6
S/S Hammer Curl/Band Pushdown/Pullapart - 17.5/Doubled Red/Red x 8/12/8 - 8/8/8
Every **** in my gym wanted a go with the chain suspended push ups, i reckon with the chains on the sides instead of the front so they're pulling me out, the bands a pin lower, and my feet higher, they're going to be difficult.
Kept forgetting to sit back fully on the OHS and losing it behind me, or forwards if i over compensated
GoldenArrow
02-06-2006, 21:48
I see how you did the bands, I always tried to put it round my back and hold it, never worked, kept getting in the way. That way looks better but as you say not enough tension.
Yeah i tried it with the band round my back and holidng it against the handles at first but you go so low on them that there is no tension at the bottom at all, i can get the band lower relative to the handles next time, and maybe ue a red, there'll be more than enough tension then
PikeKing
02-06-2006, 23:30
nice session Narc, I'd take the reps up to 8-10s for the pushups though
the block
03-06-2006, 12:36
what happens if you fall while doing the suspended pushups? you got anything underneath you?
nice rows - i do them the same way :023:
why would you fall? If you mean 'fail' then i guess you just put your feet down and stand up..
Cheers
Them push-ups look cool as **** - Nice set-up.
Your delts look good on the seated rows - probably pumped from the previous two exercises.
Yeah they're fun.
Cheers, couple people have said that, they do look abnormally big, like you say must have been pumped, OHS absolutely rapes them
Monday 5/06/06
Olympic Squat - 80x1 / 90x1 / 100x1 / 110x1 / 120x1 (http://media.putfile.com/120-OL-) / 125x1
OHP - 40x6 / 50x6 / 60x6
One Arm DB OHP - 25x2x6 (http://media.putfile.com/ONE-ARM-DB-OHP)
Pull Ups - 2x4
Wide Grip Pulldown - 60x6 / 65x2x6
DB Split Squats - 25x2x8
S/S Band Pushdown/Curl/Cuban Rotation - Doubled Red/Reds/5 x 15/10/10 - 10/9/10
Gym was HOT, felt really sick for about half an hour after that, had to lie down for five minutes befor i could leave, db split squats probably weren't the best idea in hindsight....
First set of ohp were actually bradford presses but twatted myself in the back of the skull then gave up on the idea, need to cut out that leaning on the one armers
****ing LOL @ the music in the first clip!!
Session looks good mate.
I know how u feel about feeling sick, last Thursday I was about a second away from being sick during training. I love the sun more than u cud imagine but i need air con in my garage!
Cheers, yeah it feels wrong whinging about the heat, i love it, just not when i'm training and **** it was painful in there today
need to cut out that leaning on the one armers
Or get loads more weight on and do MORE leaning like a bent press type ?
Did u have sweet dreams last night mate? :D
Ben, interesting idea.....
Del, you'll be happy to know i had extremely poor/interupted sleep, bastard
the block
06-06-2006, 20:15
Cheers, yeah it feels wrong whinging about the heat, i love it, just not when i'm training and **** it was painful in there today
dont talk about heat mate. its a killer here. a 15 min walk in the sun and i'm .finished :044:
OHP in general seems to be going well and that squat single looked piss.
No-one made you move to Cairo, dumbass :)
Cheers, OHP is a little behind on the 60x5x5 i did before the cut but i'll hopefully be there and beyond soon. I thought that when i watched the vid back, didn't feel that easy, cool! main things is it was enjoyable, singles it is for a while now on oly's...
Conventional Deadlift - 100x5 / 120x3 / 130x3 / 140x3 / 150x1 (+ sumo 150x1) / 160x1
Band Resisted Chain Suspended Push Ups - Whitex4x6
S/S Floor Press/Hammer Curl - 70/20x2x6/8
S/S Face Pull/Poor Man's Shoulder Horn - 35/5x10/8 - 30/5x12/8
Turned up with every intention of doing hang cleans, but something just said "see what deadlifting with a flat back feels like" well, it feels shit, and i am totally gay at it, so enough of that faggotry, massive rack pull next week...
Moved chains out to the sides, got feet higher than handles and lowered the band this week, hard. Don't feel bands are the best way of adding resistance though, it's relatively easy off the bottom and savage to lockout, so i'll just be bunging a plate on my back next week i think
Conventional Deadlift - 100x5 / 120x3 / 130x3 / 140x3 / 150x1 (+ sumo 150x1) / 160x1
Thats fine.
Pulling 40k less than your 1rm as a result of not rounding your back is far from fine imo, but tbh i didn't enjoy it much so as far as i'm concerned i still don't deadlift, in which case iot doesn't matter any more than the fact i'm probably shit at kickbacks too
BW @ 82.5kg in the nud before bed...
PikeKing
07-06-2006, 22:38
BW @ 82.5kg in the nud before bed...
pics
PMSL, don't tempt me, you can't handle my 3rd ball, and i mean that in both senses...
Active recovery and cardio - golf - 2hrs
Notes: i'm shit at golf
Active recovery and cardio - golf - 2hrs
Notes: i'm shit at golf
Golf should not be played by anyone under the age of lets say....mmmm....45?
I lack the self control to be good at it, I only like the tee shots where you can attempt to lauch the ball as far as is physically possible. Direction is this case is a problem.
Active recovery and cardio - golf - 2hrs
Notes: i'm shit at golf
You deserve to be butt****ed by John Prescott for that
It wasn't proper golf, it was pitch and putt, i seem to slice the litle ****er at a 45 degree angle from where i actually aim, so i just aimed 45 degrees to the left and got it fairly near the green
You deserve to be butt****ed by John Prescott for that
whoah, draconian
It's all about crazy golf....was ment to be going tonight after work with a Red, but he snapped something in his ankle in the gym Yday falling off the bench doing step ups...what a gay.
hahaha, what a way to injure yourself, faggot
Real sore abs from that DL'ing yesterday
too injured to play glof is the bentest thing of all time
Real sore abs from that DL'ing yesterday
I've never had anything like this. Bit odd as it was a pretty light session wasn't it?
Well, light for my normal deadlift style, heavy as **** for me trying to puil with perfect form, i think the fact i get such sore abs from it says alot about why i have such a hard time keeping a flat back
I see - maybe I'd have a decent deadlift if I could pull round-backed without snapping in half then...
DykeKing
09-06-2006, 19:18
Hey Narc, just taking a look at your journal. Why is it that you don't like deadlifting?
Hi. Cos i can't do it basically, my form is atrociuos, it's a case of 160kg flat backed or 200+ round, and i finally came to the decision that it wasn't worth the risk > http://www.iron-city.net/showthread.php?t=1619 i also just don't enjoy it enough to suffer everything i'd have to do to sort it out, at least not at the moment anyway
Friday 9/06/06
Dips - BW+20x6-6-5F-4
Overhead Squat - 35x5 / 45x5 / 50x5 / 55x5 / 60x5 (http://media.putfile.com/OVERHEAD-SQUAT-34) / 65x2
Seated Cable Row - 70x4x6
S/S Tate Press/Band Curls/Pullapart - 20/Blue/Red x 8/10/10 - 6/8/8
Not totally happy with form on some of those reps. Had to step forward to keep 2nd rep with 65, then unlocked an elbow and just thought **** it that's enough, but otherwise felt like i had it just fine. Oh yeah and i did some flyes again :050: couple sets of 9 with 15kg in between OHS warmups
OHS looks solid; odd that your core's strong enough to do these yet hurt after pulling 160 flat backed?
Well, it's alot less weight, and much less torso angle
55x5 > http://media.putfile.com/Movie-21-67
DykeKing
09-06-2006, 21:35
What are your goals with training? Or what are you training for? Far as I can know you need to deadlift to get strong! Don't think there's any way round it.
the block
09-06-2006, 21:38
nice OHS, could have warned me about the gay lycra shorts though - yuk (p.s. meet me by the bike-shed in 5 mins)
Fun, then strength.
Need it to get strong at what, deadlifting? I don't think one specific lift is the be all and end all (unless it's part of your sport), i can get everything i would with deadlifting from RDL's and rack pulls etc...
You and your ****ing bike shed rendezvous
the block
09-06-2006, 21:50
lol. you shouldnt wear lycra then....
haha, too ****ing sexy for my own good, i've always known it
What are your goals with training? Or what are you training for? Far as I can know you need to deadlift to get strong! Don't think there's any way round it.
Squat.
DykeKing
10-06-2006, 00:26
So your plan is to do just RDL's and rack pulls. Well RDL's are good as long as you put some weight on the bar. I notice last time you did them you did 130x5, pull your finger out that's a waste of time. I could do that and I'm a girl.
Rack pulls are ok occasionally, but would you only ever do 1/2 squats and expect that to build you strong/large legs or improve your squat? You'd be selling yourself short.
Rob, squats are great they build my J-lo ass, but they're no replacement for deadlifts.
DK,
The deadlift is probably my favourite exercise and certainly one of the most effective there is, but don't confuse it with the squat. There really is no comparison in terms of making you very very strong all over. I too think Narc should stop fannying around and deadlift properly, but don't forget that he lifts for fun as opposed to training for a competition.
Lastly, 130x5 RDL is a pretty good weight if your proper deadlift is only 160kg and your best Oly. squat is like 130, and especially so if you are using it for assistance (as I imagine almost all people are). I don't condone pussying about with assistance work, but I do think that the actual weight used is utterly irrelevant. Provided you are working hard and your main lift is going up then all's good.
In conclusion, there is no need to deadlift to get remarkably strong in a general sense. How many heavy RDLs or DLs do you think Hossein Reza did last year?
Well, it's alot less weight, and much less torso angle
True, but I just find it harder the other way round, which makes you the odd one cos I'm always right. :045:
LMAO
Went for a nice long walk on the moor, and visited an old fave bouldering spot, ****ing shit, couldn't even get up a V3 i've done a million times and nearly snapped my spine in the attempt, this is the one time i wish i was still 8 stone, so i just wandered off and got totally ****ing lost with nothing but a pair of shorts, not cool
the block
10-06-2006, 20:00
whats a bouldering spot? whats a V3?
you wandering around in just shorts....bike.....s...h....e.....d.... they werent your lycra shorts were they? lmao!
at least you have somewhere nice to walk.
Hahaha, no not my lyca ones sadly, MY ORANGE ONES!
Bouldering is climbing, only little rocks (problems) without ropes, wee technical bits, V3 is a grade of difficulty
Here is a particular favourite of mine, scary as hell...
http://www.javu.co.uk/Climbing/Guides/DartmoorBouldering/Bonehill/Bonemikey-copy.jpg
There's also a bit of deep water soloing around here, i particularly that sites description of the grading system...
"S3 - Full on dangerous. You may as well be soloing above land - in fact you'd probably be better off soloing above land as at least then if you survive the fall you don't drown!"
rock on!
the block
10-06-2006, 21:21
thats AWSOME!!!! you dont know how lucky you are to live near that sort of scenery! i would love to live around them sort of places.
Oh i do, i ****ing hate cities, although i have kinda moved to one now, the moor and the coast are only 20 minutes away
Full day's climbing today, forearms and fingers - ****ed
the block
11-06-2006, 20:14
any chance you could post some (lots) of pics of the beautiful area you live in? start a new thread if you dont want to clutter up your journal.
Yeah man, i'll pop up the ones i have on my hard drive atm, but i take a camera most times i go out so i'll snap some more soon, probably off to the north coast next weekend which is proper rugged and wild
I don't condone pussying about with assistance work, but I do think that the actual weight used is utterly irrelevant. Provided you are working hard and your main lift is going up then all's good.
True story. Bust your ass on your "main" lifts (whatever they are depending on what you train for) and use the assistance work exactly as that.
I don't really have any 'main' lifts anymore, other than blatant hypertrophy stuff i'd like to be moving decent weight on all of it
Monday 12/06/06
Olympic Squat - 80x1 / 90x1 / 100x1 / 110x1 / 120x1 / 130x1
Push Press - 60x3 / 70x1 / 75x1 / 80x2x1 / 85xF
OHP - 62.5x6
BB Forward Lunge - 40x6 / 60x2x6
Wide Grip Pulldown - 65x6 / 67.5x3x6
S/S/ Pushdowns/Band Curls/DB Cuban Rotations - 35/Blue/5x18/12/10 - 40/Blue/5x12/10/8
Lots of energy today, oddly, and very sore forearms. Divebombed the descent and 130 sq went up like a cupcake. Seem to have totally lost my groove with push presses though, elbows were complaining too. Thought my head was going to explode on last rep of OHP, massive pressure
good sesh all round though. 3 wheel oly squat coming soon you think?
I really hope so, it's about ****ing time!
Big time glute DOMS today, seems a bit silly for ****ing two sets of lunges
the block
13-06-2006, 21:02
cool olys. wish i could do some :(
lunges are a bitch. regardless of how many sets
Cheers.
Aye, but still, i'm talking 8/10 severity glute doms, and they weren't even hard sets, should be interesting next week as plan is to use them as my primary strength movement
Forearms still hurting from weekend's climbing, probably a good thing it was raining today and i couldn't go
I hear you on the DOMS from Lunges, mine are killing from last night and I only used 40kg 4 x 6 per leg. Upping the weight on them next week should give some interesting results - Walking like John Wayne anyone?
Wednesday 14/06/06
Rack Pulls From Top Of Knee - 180x5 / 190x5 / 200x5 / 210x5 / 220x5 / 240x1 / 260x1 (http://media.putfile.com/RACK-PULL-FROM-TOP-OF-KNEE-260X1--82-jUNE-06)
Chain Suspended Push Up - BW+5x4x6
S/S Tate Press/Hammer Curls - 20/20x2x7/7
S/S Straight Arm Pulldown/Face Pull - 30/30x2x10/10
Went too light on the pulls and as a result none were really very hard, looks a bit of a shit ROM from there. Pushups on the otherhand WERE. Seem to have developed minor strains in my right glute and left brachialis (the latter of which i always get of varying severity from push pressing, pisses me off)
Gym clothes were still soaking wet with sweat and fetid from monday's session, nearly passed out from the fumes.
Argh! Went to putfile to see your video and one of the random videos on the right-hand side was called squat so I clicked on it and it was ME ffs!
ROM does look a bit tiny; also looks like your squatting it up rather than pulling it if you get what I mean - more knee and less hip than I'd have thought.
How do you add the weight to the pressups?
Aye i think it basically just becomes an upper back exercise at that height (mine is ****ed today) that's where i did the 300 from iirc, shall go back to below the knee for the majority of the time i think.
Just putting a plate on my back
PikeKing
15-06-2006, 09:26
Straight Arm Pulldown
thats so gay :023: :045: :038:
Aye it was actually, won't be bothering again...
PikeKing
15-06-2006, 09:39
i'm doing them next week
I'd been meaning to try them for a while, but they didn't really feel worthwhile...
so instead i climbed over a stile
Poetry is not your strong point Tim
TS Eliot wishes he was that good, or wished
yeah rhyming while, with worhtwhile and stile...you're just a genius Tim
Friday 16/06/06
DB Bench - 29x4x9
Overhead Squat - 40x4 / 50x4 / 60x3x4
Front squat - 75x8 (http://media.putfile.com/FRONT-SQUAT-75x8--82-June-06)
DB Row - 35x6 / 40x3x6
S/S Band Overhead Extension/Curl/Pullapart - Reds/Blue/Red x 14/11/10 - 12/10/10
OHS felt wrong today, good days and bad with them.... Fr Sq's were piss but had to abandon due to slight imposition of inability to breathe. Training atm seems to be a case of losing 3 litres of sweat, enduring seemingly intolerable pain to the point of wishing for death, followed by a hair raising attempt at driving to work without the use of my arms and a considerable desire not to move my head or feet either for that matter, all accompained by the blankly staring facade of one who has just been starkly confronted by his own mortality, what i mean to say is, it's knackering as ****
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