Mikes strength journal

[Fred]

LOL 140kg sounds cool as ****, who the hell is going to mess with you!?!?

you gotta do it, even if its all flubber :038:

[uk machine]

LOL 140kg sounds cool as ****, who the hell is going to mess with you!?!?

you gotta do it, even if its all flubber :038:
cheeky **** lmao :023:

[Tricky]

its 145+ mate.

[uk machine]

whats another 5kg then :016:

Bench:122.5x6/6/5/5
Incline DB:80lbx10x3

What a gay gay session. Hungover eaten less than an ethiopean on a cut and walked 50 mins in rain to gym, was meant to 6x6 today bu **** knows what happened. will do next sess of 6x2 but will repeat this again. then just did some toning with inlines :023: :038:

[the block]

make sure you work those upper pecs!!! and do more toning exercises. too much bulk is no good :016:

[Fred]

yeah do some flyes, they are excellent mass builders IMO

[666]

You forgot the tricep kickbacks, fool.

[uk machine]

:022:

[uk machine]

Squats:60x**** loads,100x5x2,140x3,160x3,180x3
Front squats:100x5,120x5

Bit pissed off, walked to gym again, think it must be taking it outta me, its a 40 min walk doesnt seem like anything but i allways **** up if i do. then it is so cold my hips were having none of it. took a age to warm up, was meant to do 5x180 could have done it but **** it next time i go up to it il get it.backing off on the weight next session. fronts are what i wanted to do, next time some triples, then i want to max them out.

[the block]

you using fag grip for front squats?

[uk machine]

mince grip :D

[the block]

you just call it that to make you feel better!

[uk machine]

yes i do! :029:

Deadlift:185x1x5
Shrugs:140x10x3,160x5x2
DB Rows:110lbx10x3,115x8
DB Curls:50lnx10x3
Back Extensions:BWX10,+10KGX10X2,+15KGX10X2

Forgot trousers for gym so had to use the spare pair of shorts i have allways in my gym bag. Bit small now, and they didnt allow me to get into proper position( tight rugby ones) On the last rep i felt a small back twinge so i thought **** it and left the deads as they were.Start taper next week so mini deload.Skipped rack deads for obv reasons. then as i basically only done a few mincy deadlifts, my shrug strength was mad lol. never been that strong on stict shrugs before :038:rows were great aswell, strict and massive pump in back now lol. Some pumper biceps and some extensions to fill lower back with blood. held the weight on top of my head, made it feel so much harder, but all is good

[the block]

tight rugby shorts are gay. full stop.

how you writing up? 10x2 = 10 sets of 2 or 2 sets of 10. you've got me all confused.

[uk machine]

i normally go reps/sets
so
185x1x5 is 5 sets of 1 rep on deads with 45 secs rest
110lbx10x3, reps/sets etc

[Icepick]

i normally go reps/sets



:018: i've always taken it as sets/reps as most do,i guess looking on the bright side,you're not as strong as I've been thinking :047:

[Hallsy]

i guess looking on the bright side,you're not as strong as I've been thinking :047:

But looking at say shrugs or db rows, 3 sets of 10 reps will always be harder than 10 sets of 3 reps - as far as stamina/endurance is concerned anyway.

[Icepick]

erm but is 5 single sets of 185 easier than one set of 5 reps of 185...also i hope you wasnt trying to go up to to 20 sets on that mike,its just too heavy too soon imo ,i'm guity of it myself,I always hear top pliflers banging on about holding back and not going heavy all the time.

[uk machine]

:018: i've always taken it as sets/reps as most do,i guess looking on the bright side,you're not as strong as I've been thinking :047:
lol i wish i could do a 20 rep set of 180kg deads, singles on these allways to 45 sec rest in between

[uk machine]

erm but is 5 single sets of 185 easier than one set of 5 reps of 185...also i hope you wasnt trying to go up to to 20 sets on that mike,its just too heavy too soon imo ,i'm guity of it myself,I always hear top pliflers banging on about holding back and not going heavy all the time.
that was the plan, was just mixing it up as i was on the conditoning phase of this routine, it would ahve been better than doing 2 sets of 10 reps with 165kg, which i did piss easy the first session. its all taper now, bit more sanity now :023:

[uk machine]

But looking at say shrugs or db rows, 3 sets of 10 reps will always be harder than 10 sets of 3 reps - as far as stamina/endurance is concerned anyway.
aye it is with my fitness, lol. i cant see why people thought i was doing 10 sets of 3 reps on shrugs tho lol, that would be stupid lol even with 140kg

[uk machine]

who thought i was too lazy and was doing 10 sets of 3 reps? :017: really confusing me lol.

[Hallsy]

ice was saying hw thought convention was sets/reps so 110x10x3 would be 10 sets of 3 to him, whereas you meant 110 @ 10 reps, for 3 sets.
That's how i read it anyway as convention, so maybe Ice is being a little backward!!! :)

[Tricky]

Ice is forwards. Its blatantly sets/reps.

3x10 is 3 sets of 10. :024:

[uk machine]

its all fair enough how you write it, i just see it as 'ive done say 120 for 5 reps and i did 6 sets at this weight' lol

[uk machine]

Bench:100x3,120x3,140x5,120x10,120x5,
Paused 5 secs:100x5x2

OHP:70X5,60X3X3

Wow ****ing great session, took a break from normal routine as that was getting a bit stale, wanted to see what damage i could do with 140kg and got a new pb with it.Spotter commented on smooth reps, great. 120kg would have more but hands slipped all over shop :mad: 100kg Paused benchs were childs play, no leg drive. then did some ohp. ok.

[uk machine]

Was inspired by this vid today aswell best bench vid ever, ever.
http://rapidshare.de/files/8275769/bvm94.wmv.html

[uk machine]

Got a early session in today, took 30 mins to warm up however :mad: :mad: , so thought id pump out some reps, but then got into it by end of session

Squats:130x8x3,140x5x2,150x5x2,160x5
Fronts:100x5,110x1,
Tabata front squats:40x15,13,12,10,8

Its so cold in the gym, and my hip was playing up so decided to rep out. took FOREVER to warm up pissed off.took so much energy out of my warming up with the bar and 60kg :mad: 160kg x5 i wore my belt and put the bar down low, and these were smoked up, easy as ****. 180x5 easy soon. fronts i was just too ****ed to do anything so went and had a go at tabata, pure evil, felt so easy first set, then went down hill, going to read up on these as i was panting like a dog for only 3 mins work :038: and i know i meant to do more, but how much i dont know? anyone help? enjoyed this type of cv.

[666]

4 minutes for tabata, so 8 lots of 20 secs with 8 lots of 10 secs rest. There was an article about it in the CV section I think, might have to dig a bit for it.

[uk machine]

4 minutes for tabata, so 8 lots of 20 secs with 8 lots of 10 secs rest. There was an article about it in the CV section I think, might have to dig a bit for it.
oh **** i was doing 20 sec work 20 sec rest and still only did 5 odd sets i need to get fit :044:

[Tricky]

http://www.iron-city.net/showthread.php?t=470

Front Sq and press, or Powerclean and press is best IMO>

[uk machine]

cheers for link tricky

Forgot to update friday so here it is

Bench:120x5,100x10x5

Thats it took it easy

[uk machine]

Meant to be deads yesterday but hamstring went into massive cramp and woke me up loads. couldnt do anything bit pissed off :mad:

Today

OHP:70X5X5
DB Press:75lbx8x3
Narrow dips:BWX5X2,+10KGX5X2
laterals and front raise:2x10

[uk machine]

Well today was gash to say the least.
Squats:barx **** loads,60x5x3,100x5,120x3,130x5,140x5
Aborted, took so long to warm up i just ran out of motivation anf focus pissing me off today these were.

Front squats:100x5x5
Now these i can do straight off my form aint too bad at all. i realised to day im as flexible as a steel pole, so going to make a effort to stretch **** loads beofre next session, like an hour a day, if that dont solve i will :022: lots :mad:

[Scourge]

Movement prep?

[uk machine]

yeh tried some of the moves allready, going to do some normal stretches aswell. need to get flexible :022:

[jonnymills]

Do you know any good reads on movement prep Scourge?

[uk machine]

http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/WarmUps/MovementPrep/

here jonny, some of the moves look mince as hell but does the job, im just waiting till im on me own dont wanna look like a tit :038:

[Scourge]

Moves there are all good but if you want to do them properly, you need to dress up like that guy. :022:

[uk machine]

:022:

[jonnymills]

Thanks for that Ian. I'm going buying my outfit now.

Seriously, thanks though.

[uk machine]

Thanks for that Ian. I'm going buying my outfit now.

Seriously, thanks though.
hey i was the one who got the link :019: !! :040:

Deads:150x8x3,160x5,175x2x2
Shrugs:145x8x3
DB ROWS:115LBX8X4
lat pulldowns:4x8
DB Curls:45x8x2

Meh wanted a change, get some reps and cardio in. db rows were strict, pleased.
On a side note my gym shutting soon, for good, not just xmas, a lot earleir than anticipated. and its going to **** up all my training for a while so just going to hammer it, high reps and recover by eating ****loads over xmas. so i prob wont update this journal again this year. will get a new one for the new year, so its good by from me :039: :039:

[Black Knight]

All the best mate, have a good one!

[jonnymills]

hey i was the one who got the link !!

Sorry, and thanks Mike!

Have a goon un

[uk machine]

Thanks millsy and Black Night!

ok thought id update one last time, im addicted
been training at a leisure centre gym whilst visitingt the parents for xmas, no squat rack, shitty shite gym :mad: tho its gave me an oppurtinity to concentrate on some benching.some highlights
200kg squat, 180kg x5 did this in last session at gym in newcastle, no belt aswell quite chuffed with this :)
bench 140kg for 8, touch and go tho!
behind neck jerk:110kg x3
bb military:82.5kgx1 (pb wasnt fresh but still shocking really :022: )
bb row, strict:110x8
and been doing a few deads upto 200kg but is really hard to do in gym as it so small and suprisingly busy :mad: good that ive had a break from heavy squats and deads but its starting to get annoying, im going to be really weak for a while when i return to normal training. plus ive been drunk a lot lately :030: :030: so this mighht send me into a massive state of catabolism :038: **** its xmas so now is def me signing out for this year. on a side note been thinking about my gains this year
they are
START:FINISH
squat:140x7:200x1,180x5
Bench:140x1:155x1 touch and go tho for both
deadlift:182.5x1:250x1 :025:
so made some awesome progress really, and to the annoyance of my mates, drug free aswell. bench has not been as much increase, but there has been periods of non-training it, but have some really good rep pbs, first did 130kg about april time then 120kg 5x5 in the summer then 135kgx5 october time then 140x8 in december so all good. improved squat technique loads aswell. and couldnt back squat hevay till i started going to proper gym with a decnt rack. deadlift again improved technique a bit, although roundage of the back does happen from time to time :037: but back at the meet up i was toucjed by god i reckon that day, its going to be while till i progress on that pb. overall im happy. so till next year, have a good one gents and lassies! :023:

[Tricky]

great progress, and have a good un Mike.

[Scourge]

Ya strong bastard - How much you weighing in at?

[uk machine]

bout 20 stone after today :022: :022:
awful weight to lift ratio but ah **** it, will be wipping my arse into shape in the new year :kinky:
cheers tricky hope your back sorts it self out :023:

[jonnymills]

Awesome progress Mike. Look forwards to reading your journal in the new year.

[666]

Ditto.