Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Gazhole

Right. Never done a training journal so here goes. May not use it, but at least ill use it for today.

See what happens, eh?

***

PUSH

Bench Press - 6, 6, 6, 4 @ 32.5KG DBs
Overhead Press - 8, 8 @ 45KG BB
Weighted Push Ups - 8, 8, 8 @ BW + 15KG
Flat Flys - 6, 6, 4, 3 @ 27.5KG DBs
Arnold Press - 6, 4 @ 20KG DBs
Skullcrushers - 8, 8, 8 @ 25KG TB

Bit of a weird routine today, didnt have my sheet on me, so forgot what i was supposed to be doing, so simply made a routine up on the fly.

I accidently went heavier on the DB presses because im a moron and seemingly cant add up basic numbers, but actually managed to lift it convincingly.

The problem became apparent later on in the workout, when my other exercises suffered from the fatigue brought on earlier on. Oops.

Overhead press went well, push-ups were no problem. Couldnt do dips, unfortunately, since i was training at a friends house, so went a bit heavier on those too. With pretty good results.

Flat flys went pretty badly, due to the fatigue, if it happens again ill have to take them down by a bit of weight i guess. I hate being in a rush.

Arnold presses failed on second set, so i did some lateral raises to finish off the set after a rest pause. Gotta hit everything somehow :P.

Since recently taking my ego down an notch and lowering the weight on my skullcrushers to get the form right on, i was very pleased with how they went. Only went a tad out on the last set, elbows flaring a bit etc. Definitely felt the difference good form can have.

All in all a strange mish mash of what i usually do, but it felt pretty good once i was done, everything felt like it had been hit pretty hard, and i inadvertantly got a new PR on dumbell bench, so whatever.

Right. Hungry.

Posted by: Gazhole

PULL

Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Deadlifts - 4, 4, 6, 4 @ 70KG BB
Upright Rows - 8, 8, 8, 8 @ 40KG BB
Curls - 6, 6, 6 @ 45KG BB
Bent Over Rows - 8, 8, 8 @ 65KG BB
Shrugs - 8, 8 @ 32.5KG DBs
Bench Rows - 6, 6 @ 25KG DB

Not too sure about this one either today. Either gonna take a set off curls or chins i think. By the time i got to curls my biceps were dead, i attempted (and failed) a 50KG BB Curl, but dropped down to 45KG to do my proper sets.

Not quite there yet.

Deadlifts however i was very pleased with. New PR at 70KG for 6 reps, after 2 sets at 4 reps i felt like i could do more so next week ill bump it up to 4x6 and see what happens.

Bent over rows need some work though. Form was a bit sloppy today, may have to take the weight back down to 60KG again and work on them. Sigh!

That said, my back is aching like hell right now, 20 minutes on.

This of course is a modified version of what ive been doing lately, in an effort to get rid of isolation in order to leave myself less fatigued to lift heavier on the big 3 exercises (you know what they are by now).

Worked on monday for bench, however inadvertantly, and it seems to have worked today for deads.

Next up...squats!

Posted by: Gazhole

LEGS

Full Squats - 4, 4, 4, 4 @ 60KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 4, 4, 4, 4 @ 65KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

Good one today. Attempted a new PR on Full Squats, but just didnt work out. Strange how 5KG can make the difference between success and failure. Nevermind, ill try again next week.

But even though i didnt get a PR on Full Squats like i was going for, i got a PR on every single other exercise in my workout today.

No wonder i'm feeling so dead. Very pleased!

Hams got hit rather hard today, for a change, its usually all quads. Glad to get some balance between them.

The only problem is that ive noticed leg day is incredibly tough on my knees, theyve always been pretty sensitive. I remember a topic in training where somebody said about a supplement to help with joint pain, specifically the knees in that topic again.

Cant seem to find the topic, but does anybody have any ideas about this? Fish oil? I dunno. Need something though methinks.

Thats assuming anybody actually reads this but me!

Its way too hot outside today. I need some water.

Posted by: Gazhole

PUSH

Dips - 8, 8, 8 @ BW + 15KG
Bench Press - 4, 4, 4, 4 @ 32.5KG DBs
Overhead Press - 6, 6, 6, 6 @ 50KG BB
Push Ups - 8, 8, 8 @ BW + 15KG
Flys - 4, 4, 4, 4 @ 25KG DBs
Front Raises - 6, 6 @ 20KG DB
Skullcrushers - 6, 6 @ 30KG TB

Bloody hell. My shoulders are aching like a hooker's crotch.

Chest and triceps went well, havent lifted that heavy on skullcrushers since i took it all the way down to work on my form, which was pretty tight today.

New PR for weighted dips today also, pleased with that. Kept leaning forward randomly though, which im gonna need to work on, because my chest gets hit hard enough as it is from the DB presses.

Overhead press was my only gripe today, form got really shakey near the end of the last 2 sets, little bit of body english here and there. Dissapointed because it was otherwise a solid session today.

Phew.

USN have changed their formula for Whey Protein again, and its pretty vile if i do say so myself. It smells like raw butterscotch cookie dough mixed with burnt strawberries.

Why must they change it so much?

Anyway. Excellence. Next session going for a PR on deadlift, because after last time i KNOW i can do much more for 4x4. Gonna go for 80KG.Will be one of the VERY few times ive ever lifted more than my bodyweight, certainly the heaviest weight ive ever lifted in my life.

Nuttin but a peanut.

Posted by: Gazhole

PULL

Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Deadlifts - 4, 4, 4, 4 @ 80KG BB
Upright Rows - 8, 8, 8 @ 40KG BB
Curls - 6, 6, 6 @ 45KG BB
Bent Over Rows - 8, 8, 8, 8 @ 60KG BB
Shrugs - 8, 8 @ 32.5KG DBs
Bench Rows - 6, 6 @ 30KG DB

Yeah, some improvement there. My form would have sucked on Bent Over Rows today if i hadnt have taken the weight down (though i still managed 2 more reps per set and a 4th set even though all i took off was 5KG...).

Is all down to the Deadlifts. Very chuffed with those. I still need to work on Deadlift form, i generally practice with just the bar, gonna try and do more of that. If i get my form corrected in the next few weeks, ill hopefully see even more improvement.

Thinking of switching bench rows back to one arm bent over dumbell rows again. i much prefer those to bench rows anyway.

Yeah, this entry is mostly back-related but thats because i wasnt really convinced with my bicep-focused exercises. For such a small muscle people seem to care about them WAY too much. Me included.

Chin Ups went "okay". I guess. Didnt get all the way up there, i think i was a little lazy with them today. Same with BB curl, much too much bloody body english going on. The last reps of the last set i literally threw them up so i could be done with them.

To combat this ive decided to restart this cycle again. I was gonna carry on the entire thing (next week all dropsets, week after is my still-in-progress circuit training, then back to the start), but i have to get this bicep crap sorted. Think i did one too many sets last time and fucked them up royally.

Have been doing the same weight for the last few months before i reviewed my program with no problem, just seems to have slipped away for some reason.

Fucking sigh.

In other news, ive put on one or two pounds thanks to eating a great deal of porridge oats and chicken/ham salads alternately every day. Five meals is getting easier every day. Also worked out im getting about 170G+ of protein every day, which surprised the hell out of me.

Though im still only on about 3100/3200 cals. Tops. Its working, but not fast enough. Now that my routine is pretty much (lol...) sorted now, im gonna have to pay more attention to diet.

My friends nearly flipped when they found out i was having the reccomended daily intake of 2500kcal by 2:00pm. Gotta love scaring "normals".

Anyways, im hungry as hell now, and even though my biceps (motherfuckingbastardmusclesneedtodie) arent hurting very much, my back is hurting just sitting down.

Catch you all (yes...all one of you. meaning me.) later.

Posted by: Gazhole

LEGS

Full Squats - 4, 4, 4, 4 @ 70KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 6, 6, 6, 6 @ 70KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

This just gets better. Finally a new PR on full squats. God did i want that badly, i was pumped up to hell before my workout today. New squat rack worked great, and had something to do with the increase in weight, since i didnt have to worry about getting it up off my back :P.

Everything after that was that little bit tougher, but i managed to get through it (just). My grip started to give out in the last set of heel raises, so i might look at doing a little grip work to improve that. Its only because theres so many reps in those sets, but it wouldnt hurt to improve.

Not much else to say about that, was one of the best workouts ive had in ages. Certainly the best leg workout ive had...ever!

Next week gonna unload for a week or two and work back up to this intensity and see where i am at that point. Think ill see some strength gains, but we'll see what happens.

Gonna have to force myself to eat a little more in the heat aswell. I have problems when its the summer, i just cant seem to get hungry. Stupid heat.

Anyway, what i really want is a long sit down after all that...phew.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

LEGS

Full Squats - 4, 4, 4, 4 @ 70KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 6, 6, 6, 6 @ 70KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

This just gets better. Finally a new PR on full squats. God did i want that badly, i was pumped up to hell before my workout today. New squat rack worked great, and had something to do with the increase in weight, since i didnt have to worry about getting it up off my back :P.

Everything after that was that little bit tougher, but i managed to get through it (just). My grip started to give out in the last set of heel raises, so i might look at doing a little grip work to improve that. Its only because theres so many reps in those sets, but it wouldnt hurt to improve.

Not much else to say about that, was one of the best workouts ive had in ages. Certainly the best leg workout ive had...ever!

Next week gonna unload for a week or two and work back up to this intensity and see where i am at that point. Think ill see some strength gains, but we'll see what happens.

Gonna have to force myself to eat a little more in the heat aswell. I have problems when its the summer, i just cant seem to get hungry. Stupid heat.

Anyway, what i really want is a long sit down after all that...phew.

Congrats on the Squat PR. Seems like we have similar goals. I dropped volume, and increased intensity and frequency just in the last week. Keep up the good work!

Posted by: Gazhole

Cheers dude! Im feeling the PR now (ouch.) but damn it was worth it.

I like to vary the volume and intensity, keeps things interesting. Ill do a week of low intensity + high volume, then a week of stuff thats mostly for hypertrophy (sort of a middle ground between the previous week and the next bit...), and then 2 weeks of high intensity + low volume to finish off the month before i unload again.

*Shrugs*.

Guessing your goals are focused around strength atm?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Guessing your goals are focused around strength atm?

Exactly, for 9 months I was in the 8-12 reps range on everything. Like you said, gotta switch it up.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Exactly, for 9 months I was in the 8-12 reps range on everything. Like you said, gotta switch it up.

Hey, we've all been there. I just get bored after doing too much of the same thing.

Posted by: Gazhole

PUSH

Dips - 12, 12, 12 @ BW + 10KG
Bench Press - 8, 8, 8, 6 @ 27.5KG DBs
Overhead Press - 10, 10, 10, 8 @ 40KG BB
Push Ups - 12, 11, 11 @ BW + 10KG
Flys - 8, 6, 7, 4 @ 20KG DBs
Skullcrushers - 10, 10 @ 20KG TB

Hmmm. Crappy today. After an excellent leg workout only a few days ago, my push went to shit today.

No connection, but still annoying.

Was dropping way too many reps, and i was too exhausted to do front raises at all. I also wanted to keep the duration of the workout down, it was pushing just over the hour, and since front raises arent my most critical exercise...

Bad points? Are obvious. Dropped a lot of reps, flys in particular were atrocious, form went out (again) on OH presses, and i cut out an exercise entirely.

Good points? Dips and skullcrushers went really well, and i figured out that i should take the weight down a little (especially on OH press) untill im comfortable working out at this rep range.

So wasnt all bad i suppose, still on a learning curve on what i can and cant handle, and im still progressing.

Onwards and upwards!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

PUSH

Dips - 12, 12, 12 @ BW + 10KG
Bench Press - 8, 8, 8, 6 @ 27.5KG DBs
Overhead Press - 10, 10, 10, 8 @ 40KG BB
Push Ups - 12, 11, 11 @ BW + 10KG
Flys - 8, 6, 7, 4 @ 20KG DBs
Skullcrushers - 10, 10 @ 20KG TB

Hmmm. Crappy today. After an excellent leg workout only a few days ago, my push went to shit today.

No connection, but still annoying.

Was dropping way too many reps, and i was too exhausted to do front raises at all. I also wanted to keep the duration of the workout down, it was pushing just over the hour, and since front raises arent my most critical exercise...

Bad points? Are obvious. Dropped a lot of reps, flys in particular were atrocious, form went out (again) on OH presses, and i cut out an exercise entirely.

Good points? Dips and skullcrushers went really well, and i figured out that i should take the weight down a little (especially on OH press) untill im comfortable working out at this rep range.

So wasnt all bad i suppose, still on a learning curve on what i can and cant handle, and im still progressing.

Onwards and upwards!

Hmmm, perhaps you were subconciously cutting rest intervals down trying to get out of the gym quicker, hence the dropped reps? Still looks good to me man, Keep up the good work!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Hmmm, perhaps you were subconciously cutting rest intervals down trying to get out of the gym quicker, hence the dropped reps? Still looks good to me man, Keep up the good work!

Quite possible. Lol. The dropped reps probably arent as important as i made out, i just hate dropping reps. I suppose if the muscles literally couldnt get the weight up there they must have been worked pretty hard, eh?

Still, the flys really took the biscuit :P. Half set? Pff! Ridiculous.

Pull tomorrow, im gonna be pumping myself up all afternoon so i dont repeat yesterday.

Hows your training going anyway? *pops over to journal...*

Posted by: Gazhole

PULL

Chin Ups - 8, 8, 8 @ BW + 10KG
Deadlifts - 8, 8, 8, 8 @ 70KG BB
Upright Rows - 12, 12, 10 @ 30KG BB
Curls - 10, 8, 8 @ 35KG BB
Bent Over Rows - 12, 12, 12, 12 @ 50KG BB
Shrugs - 12, 12 @ 55KG BB

Was exhausted after this so i cut out the bench rows. Though in retrospect (and what ill be doing from now on!) i'll be cutting out the upright rows. Theyre a crappy exercise.

Other than that, even though i dropped a few reps again it wasnt as many as PUSH this week, not to mention everything else went pretty well. Im pretty knackered now, and had to fight back nausea by the time i got to the third set of bent over rows.

Deadlifts were once again a highpoint for me, considering i was lifting the same weight in my strength week for half the reps as i did today. And this is my lightest week. Pretty decent improvement there, so im happy.

Biceps went surprisingly well. Still dropped reps, but better that then let my form go out of whack and get hurt or something.

Yeah, this rep range still needs a bit of work, maybe ill take the sets down on this week, because im running out of time often anyway. Ill have to look into that.

Hmmmm.

Posted by: Gazhole

LEGS

Full Squats - 8, 8, 8, 8 @ 60KG BB
Lunges - 12, 12 @ 40KG BB
Hack Squats - 10, 10, 10 @ 60KG BB
Good Mornings - 10, 10, 10 @ 30KG BB
Heel Raises - 20, 20, 20, 20 @ 50KG BB

Took a set off the Hacks because me knees are taking too much of a battering. Should give them at least a little respite. Added another set to Good Mornings to compensate, so my hams are feeling a bit tender right now :P.

All in all, went pretty good today. Legs is fast becoming my favourite day for some reason.

Squats went particularly well, tried to get even lower than usual and hold for a moment with each rep, which really hurt after a while, but it was teh good kind of hurt.

Lunges were really the only thing that i wasnt happy with today. May substitute them for step-ups again for a little while if i can find something to step up onto.

And the best part - i didnt drop any reps!

Hoorah!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

LEGS

Full Squats - 8, 8, 8, 8 @ 60KG BB
Lunges - 12, 12 @ 40KG BB
Hack Squats - 10, 10, 10 @ 60KG BB
Good Mornings - 10, 10, 10 @ 30KG BB
Heel Raises - 20, 20, 20, 20 @ 50KG BB

Took a set off the Hacks because me knees are taking too much of a battering. Should give them at least a little respite. Added another set to Good Mornings to compensate, so my hams are feeling a bit tender right now :P.

All in all, went pretty good today. Legs is fast becoming my favourite day for some reason.

Squats went particularly well, tried to get even lower than usual and hold for a moment with each rep, which really hurt after a while, but it was teh good kind of hurt.

Lunges were really the only thing that i wasnt happy with today. May substitute them for step-ups again for a little while if i can find something to step up onto.

And the best part - i didnt drop any reps!

Hoorah!

Way to go, good lookin workout. I always find it tough on my pride to drop sets, but it always seems my body knows best. For the first couple months of my training I did very little leg training. Once I started hitting them hard I noticed my upper body started blowing up faster. You're lucky you enjoy training legs, ride that wave all the way!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I hear you on lower body affecting upper body. Since i starting really concentrating on the leg workouts, i just look bigger upstairs aswell. Just thicker i think.

Its great! Gotta love forcing testosterone production with dem squats

.

Hacks arent my favourite exercise anyway really. They hurt my knees too much. Step ups would probably be a lot more enjoyable anyway.

Posted by: Gazhole

PUSH

Dips - 10, 10, 10 @ BW + 12.5KG
Bench Press - 6, 6, 6, 6 @ 30KG DBs
Overhead Press - 8, 8, 8 @ 40KG BB
Push Ups - 10, 10, 10 @ BW + 12.5KG
Flys - 6, 6, 6, 4 @ 22.5KG DBs
Front Raises - 8, 8 @ 15KG DB
Skullcrushers - 8, 8 @ 25KG TB

Fuck yeah. Only dropped out on the last set of flys. Stupid shoulders simply gave out.

They hurt a crap load right now, lol. Still, happy with today. I like this particular rep range, since i can use pretty heavy weight but still keep moderatly high reps on some exercises. Its really the happy medium between the other two rep ranges i cycle.

Its also the most tiring, my concentration and energy was really waning by the end. Just chuffed i got through it with minimum fucking up.

Dunno if im imagining it, but i think ive lost a little muscle size...not too sure. I still weigh about 160lbs in the morning, but it just looks like im a little smaller. I hate that feeling. Some things look good, others dont, etc.

Probably just imagining it. At least my strength isnt going away, we'll soon see next week when i get back to strength-focused workout. Depending on how i feel, i may go for a few new PRs. If not i guess ill just wait a few weeks and get them next time.

Im sure i could push them up a little bit though.

Stupid brain.

Posted by: P-funk

when are you starting the program?

Posted by: Gazhole

Quote:

Originally Posted by P-funk

when are you starting the program?

Im not sure, ive only been doing push/pull/legs for a month or two. May do it for another month then get cracking on the new one.

Rather excited about it in fact. I have a feeling its going to be absolutely knackering.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Dunno if im imagining it, but i think ive lost a little muscle size...not too sure. I still weigh about 160lbs in the morning, but it just looks like im a little smaller. I hate that feeling. Some things look good, others dont, etc.

Probably just imagining it. At least my strength isnt going away, we'll soon see next week when i get back to strength-focused workout. Depending on how i feel, i may go for a few new PRs. If not i guess ill just wait a few weeks and get them next time.

Im sure i could push them up a little bit though.

Stupid brain.

I feel the same way sometimes. Then I'll see someone that I think is big that I haven't seen in a while and I realize, I'm almost the same size as them so I must be doing something right.

I was a little thrown because I've lost alot of fat since I started lifting. My biceps were 16 1/2 inches when I started working out (no muscle tone at all) and now they are 16 1/4, but I can see every head of my triceps now and I can even make out a bicep if I look hard enough. I'm sure it's just mental, chances are if you're getting heavier and stronger, you're getting bigger. Just keep kickin ass!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I get that a lot. Theres a few people i know who i deem "big" but the other day one of them commented that "Damn, thats a nice pair of triceps, ive got fuck all. Nice one!".

That sorta thing confuses me, because we see ourselves changing gradually, its WAY harder to notice. I guess that throws you a little.

I always get paranoid that the program im doing is completely wrong. Probably a hang up from my absolute newbie days :P.

Nice going on the guns by the way! Even though theyre probably a tad smaller, i bet they look bigger simply because you can see the muscles. Im at 15 1/2 atm, but i swear its nearer 15 3/4 now.

Its at times like this i look to my motto (journal title).

Baby steps, eh?

Posted by: Gazhole

PULL

Deadlifts - 6, 6, 6, 6 @ 75KG BB
Chin Ups - 8, 8, 8 @ BW + 12.5KG
Reverse Flys - 8, 8, 8 @ 22.5KG DB
Curls - 8, 8, 8 @ 40KG BB
Bent Over Rows - 10, 10, 10, 7 @ 55KG BB
Shrugs - 10, 10 @ 60KG BB

KNACKERIIIIIIING.

But alright. Taking a set off bent over rows because my lower back was so painful i couldnt physically finish that last set, thankfully BORs are near the end or that would have been a serious problem.

I cut out bench rows again because of time issues, but the reverse flys were definitly a great replacement for upright rows.

Deadlifts obviously went well, since my lower back didnt make it through the rows. 6 reps felt weird for some reason. Hmm.

Chin ups went great, i was contemplating trying them with some towels but i think ill wait untill im using the lighter weights, and since they went so well im glad i made that decision.

Curls were alright aswell, next time im gonna stand with my back against the wall to try and control my body english (i know i do it every now and again) just so i can get the form dead on.

Overall not a bad workout at all.

Gonna be starting the routine P-Funk came up with soon also, since im coming to the end of my Push/Pull/Legs cycle (2 monthsish?) gonna do another month of it, then get cracking.

Had a really nice protein shake earlier, based on a suggestion recipe by Kenwood:

2 Scoops Whey (45g)
1 Low Fat Yogurt
1 Cup Oats
300ml Half-fat Milk
1 Banana

Mmm. Was very very nice. Surprised i managed to drink it down in one it was that thick. Felt a little bloated after that though :P.

Still.

Legs on saturday, looking forward to it. Thighs are now 22" and steadily growing. Cant wait untill me and my friends have that 100m sprint contest we've been planning. Im gonna kill.

Posted by: Gazhole

LEGS

Full Squats - 6, 6, 6, 6 @ 65KG BB
Lunges - 10, 10 @ 22.5KG DBs
Hack Squats - 8, 8, 8 @ 65KG BB
Good Mornings - 8, 8, 8 @ 35KG BB
Heel Raises - 18, 18, 18, 18 @ 55KG BB

Everything hit the right spots today. Didnt miss a step (even on lunges - lol, lame joke alert) and thats why legs really is the best day in this program.

Lovin' it. Everything hurt just the right amount, my form was as dead on as its ever been, and im pretty confident that ill be able to get some sort of a PR next week on the squat (75KG?).

Tried DB lunges today in an effor to keep better form, the BB varient really hurts my back so im concentrating on that more than the actual movement. Happy to say it worked a charm, i could probably go a bit heavier than this because of that, but we'll see what happens next week.

My lower back hurt like hell today, a left over from the combination of Deadlifts and Bent Over Rows on thursday (i dont think ive ever gone that heavy on BOTH exercises...) so that was a tad distracting, had to use my abs a LOT more than usual to stop it messing the squats up, but thankfully its not hurting after the workout.

May take out BORs next time and up the sets on reverse flys, and actually leave enough time for bench rows too. We'll see.

Anyway, in conclusion, legs fucking rock.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Everything hit the right spots today. Didnt miss a step (even on lunges - lol, lame joke alert) and thats why legs really is the best day in this program.

Thanks for the warning!

Have you ever tried Rack Deads? Beofre I was doing full deads I was racking them about 6 inches off the ground to sorta ease my way into them. I think it was good just to get some strength in my lower back and get used to the motion, not to mention it took strain off of my lower back enough to perfect the form. I know how weak my lower back feels after I do BB Rows let alone doing them the same day as Deadlifts. Again, kick ass job, and good luck on the Squat PR!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Have you ever tried Rack Deads? Beofre I was doing full deads I was racking them about 6 inches off the ground to sorta ease my way into them. I think it was good just to get some strength in my lower back and get used to the motion, not to mention it took strain off of my lower back enough to perfect the form. I know how weak my lower back feels after I do BB Rows let alone doing them the same day as Deadlifts. Again, kick ass job, and good luck on the Squat PR!

Ive never tried rack deads, ill have to take a look. Pic? Its probably on exrx.com, lol. Good site.

Im good for the two exercises separately, its just when theyre on the same day its like...overkill on my lower back. I dunno if its just because of that, or it is a strength/endurance issue. The exercises are pretty lower-back intensive, BB rows especially i think. At least i feel it more in those than the deads.

I was gonna put in some planks as assistance work or something, but ill take a look at the rack deads aswell. After all, its a pretty good way of mixing it up i suppose.

And cheers again! Im really looking forward to the PR. Dont you just find it exhilarating knowing youre gonna be lifting more than youve EVER lifted before?

Its great!

Looks like your program is giving you some awesome numbers aswell!

Posted by: Gazhole

PUSH

Bench Press - 4, 4 @ 32.5KG DBs
Bench Press - 4, 4 @ 35KG DBs - PR
Dips - 6, 6, 6, 6 @ BW + 17.5KG
Overhead Press - 6, 6 @ 45KG BB
Overhead Press - 6, 6 @ 50KG BB
Flys - 4, 4, 4, 4 @ 25KG DBs
Front Raises - 6, 6, 6, 6 @ 17.5KG DB
Skullcrushers - 6, 6, 6, 6 @ 30KG TB

Thought id mix it up a bit today. I like this set up a LOT more than what ive been doing recently. Took out push ups for a change, closed the gap in the rep range (why i was doing 4 reps and 8 reps on the same day i dont know...), and made the number of sets 4 throughout.

Still managed to keep it under an hour, just! Im gonna be doing a similar thing with pull also, but more about today.

PR on the DB bench which im happy with. At the time i wanted to go heavier again, but im glad i didnt because skullcrushers were hard enough today without that.

Pushed (PUN!) the the weight up on the OH press aswell, back to 50KG, but for 6 reps this time.

All in all was enjoyable since my energy levels kept pretty high throughout. Guess its all that extra food ive been eating.

Supplemental...two spots on my arm burst while lifting. One on my shoulder during bench, and one on my upper arm during dips. Thats gross, but damn that must have been a pump :P.

Right. Rest time.

Posted by: Gazhole

PULL

Deadlifts - 4, 4,@ 80KG BB
Deadlifts - 4, 4,@ 90KG BB - PR
Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Reverse Flys - 6, 6, 6, 6 @ 25KG DB
Bench Rows - 6, 6, 6, 6 @ 30KG DB
Curls - 6, 6, 6 @ 45KG BB
Shrugs - 6, 6, 6, 6 @ 35KG DB

Deadlifts were awesome. Never lifted that much before. Lower back was pulsing near the end of the workout today, very much aftermath of the deads.

Everything else went surprisingly well, i say surprisingly because i wasnt sure how well itd go with the new setup. It went well. Didnt lose any reps, even on curls which i suck at.

Pretty much just chuffed with the deadlifts to be honest, that was all i was going for today primarily.

So, thats bench and deads taken up a notch, on saturday im going for 80KG on the squats. Should be rather interesting.

Taking another month of this, and ive decided to take a week off lifting at the end of that to rest up. Maybe do some cardio, a bit of swimming, play some soccer or tennis or something.

Theres little chance of me sitting around doing absolutely nothing :P. What usually happens on weeks off is that i end up doing lots of sprinting and bodyweight exercises. I simply cant 100% rest for shit!

Once that week is over, i should be getting back to lifting with P-Funk's routine. Im looking at a few gyms around here, but if they cant perform in the free-weights section im just gonna have to keep struggling through at home.

I do have a Q for anybody reading this. Since ive pushed my cal intake up to gain mass, on a week off, will i continue to eat the same amount even though im not lifting, or should i take it down a little? Maybe take out a shake or two or something?

SHOWER!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

PULL

Deadlifts - 4, 4,@ 80KG BB
Deadlifts - 4, 4,@ 90KG BB - PR
Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Reverse Flys - 6, 6, 6, 6 @ 25KG DB
Bench Rows - 6, 6, 6, 6 @ 30KG DB
Curls - 6, 6, 6 @ 45KG BB
Shrugs - 6, 6, 6, 6 @ 35KG DB

Deadlifts were awesome. Never lifted that much before. Lower back was pulsing near the end of the workout today, very much aftermath of the deads.

Everything else went surprisingly well, i say surprisingly because i wasnt sure how well itd go with the new setup. It went well. Didnt lose any reps, even on curls which i suck at.

Pretty much just chuffed with the deadlifts to be honest, that was all i was going for today primarily.

So, thats bench and deads taken up a notch, on saturday im going for 80KG on the squats. Should be rather interesting.

Taking another month of this, and ive decided to take a week off lifting at the end of that to rest up. Maybe do some cardio, a bit of swimming, play some soccer or tennis or something.

Theres little chance of me sitting around doing absolutely nothing :P. What usually happens on weeks off is that i end up doing lots of sprinting and bodyweight exercises. I simply cant 100% rest for shit!

Once that week is over, i should be getting back to lifting with P-Funk's routine. Im looking at a few gyms around here, but if they cant perform in the free-weights section im just gonna have to keep struggling through at home.

I do have a Q for anybody reading this. Since ive pushed my cal intake up to gain mass, on a week off, will i continue to eat the same amount even though im not lifting, or should i take it down a little? Maybe take out a shake or two or something?

SHOWER!

Ha! Almost every one of your posts in your journal has a word or a phrase I am not familiar with. Today's entry: chuffed. Thank God my girlfriends mother is from Norfolk, England. She helps me fill in the gaps! I think a comparable word from America would be stoked? Hehe, anyway looking good on the deadlifts and the curls, I don't curl much more myself.

As for the calorie intake on your week off, I'm not sure about it, because I try not to concern myself so much with my diet, but there may be something in the sticky section about carb cycling that could be helpful.

Posted by: Gazhole

Yes, Chuffed = Stoked :P haha. You wait untill i throw in obscure welsh slang (if i can actually figure out what would be welsh slang. i probably use it all the time but dont notice. the accents around here would blow your mind though).

Deadlifts are great, but curls arent really my favourite exercise. Theyre pretty boring, it has to be said. Still, not as boring as crunches. Or treadmills. Ugh.

Ill pop over to the diet section and see if i can dig anything out. I so wanted to go for 100KG on the deads today, but again i thought better of it. 2lbs off 200 though. This time next month, my friend :P.

Posted by: Gazhole

LEGS

Full Squats - 4, 4 @ 70KG BB
Full Squats - 4, 4 @ 80KG BB - PR
Lunges - 6, 6 @ 27.5KG DBs
Hack Squats - 6, 6, 6 @ 70KG BB
Good Mornings - 6 @ 40KG BB
Good Mornings - 6 @ 45KG BB
Good Mornings - 6 @ 50KG BB - PR
Heel Raises - 16, 16, 16, 16 @ 60KG BB

Mmm. 2 PRs, even more than i expected. Didnt want to go heavier on the hacks, because i dont think my knees would have benefitted from that at all after the full squats.

Good mornings were great though, hams felt very good after that. The temperature here as rocketed the last few days, so i was pretty much dying by the end of the session :P.

Not much more to say than that really, except what a fucking amazing week. 4 PRs is something im very happy with.

Measured last night because i was bored, and thighs have gone up to 22 1/2", arms are now 16", calves are 15", and i tried measuring my chest but...well, that was a shambles. Why cant we have two pairs or arms, thatd be great for lifting.

Can you imagine a double bb row? Or doing flys + db bench alternately between both pairs of arms in a set?

Wow.

Anyway, awesome week. Cant fault it at all. Dont think ive dropped any reps at all, and if so only one or two, and 4 PRs.

Hope next month goes as well.

Posted by: Gazhole

PUSH

Bench Press - 6, 6, 6 @ 30KG DBs
Overhead Press - 8, 8, 8 @ 40KG BB
Dips - 8, 8, 8 @ BW + 15KG
Flys - 6, 6, 6 @ 22.5KG DBs
Front Raises - 8, 8 @ 15KG DB
Skullcrushers - 8, 8, 8 @ 25KG TB

Well tis an unload week, so took the weight down to my "moderate" level and took a set off. It was still quite tough but i kept it at about 45 minutes, which is pretty good for someone who has trouble keeping to an hour in most cases.

Still. Good workout, cant really complain.

Got a lot to do today, so keeping this short and sweet :P. Much like the workout!

Booya.

Posted by: ReproMan

Wow, great work on the PR's. 2 in one session, you're a friggin animal. You deserve an unload week after that! I know mine is feeling great. Although I still have the urge to do alot more, I'm not even breaking a sweat... No worries though, baby steps!!

Posted by: Gazhole

Haha, always with the baby steps!

Yeah, my legs were a little raw after that workout i can tell you. Cheers though man! Appreciated!

The unload is going pretty well, push was fair, wasnt really much of a stretch. Its a little strange purposely not going all out, but hey. Its gotta be done. Strange how just taking off one set can make it so much easier.

Gonna try any of those new exercises out?

Also, for some strange reason our programs are synchronised. Scary...

Posted by: Gazhole

PULL

Deadlifts - 6, 6, 6 @ 75KG BB
Chin Ups - 6, 6, 6 @ BW + 12.5KG
Reverse Flys - 8, 8, 8 @ 22.5KG DB
Bench Rows - 8, 8, 8 @ 27.5KG DB
Curls - 8, 8 @ 40KG BB
Shrugs - 12, 12 @ 30KG DBs

Christ. That was the UNLOAD session? Dunno if im just a bit sleep deprived or tired from work or what, but that was tougher than i expected. Depending on how legs goes on saturday i may consider taking that week off next week or something. Perhaps the week after to correspond with my birthday.

Dont wanna overtrain my body. Perhaps i am due for a little break. Even though ive been doing push pull legs for about 3 months, i dont think ive taken a week off for a little on top of that.

We shall see how it goes. Maybe ill make up a quick full body routine on the fly, do it next week with a bit of cardio, then take thet week after off.

Sounds like a plan to me. I have cramp in my left forearm also. Fucking shrugs.

Mashed potato of some sort for meal later on. I love that stuff. God i need a shower.

Posted by: Gazhole

LEGS

Full Squats - 6, 6, 6 @ 65KG BB
Lunges - 8 @ 20KG DBs
Hack Squats - 8, 8 @ 65KG BB
Good Mornings - 8, 8 @ 35KG BB
Heel Raises - 18, 18, 18 @ 55KG BB

Wow, im not tired at all! Haha, Thats such a disconcerting feeling...NOT being half-dead after a workout. Kinda makes me wanna do some more. My off week is going to kill me, im just gonna be rocking back and forth in my chair with all this pent up energy thats not being used.

Still havent decided what im gonna do about that, i guess ill decide sometime today. I sorta like the idea of doing a 1 week full body, then taking a week off for my birthday. I can get a tattoo at the start of my off week without worrying about it fucking up because of training then.

Hmmm...

Watch this space.

Posted by: assassin

nice workout ...... same exercise order as mine on my leg day , i guess your legs and lower back will be sore a lot for the next days ,lol...... ummm what's heel raises

???

Posted by: Gazhole

Quote:

Originally Posted by assassin

nice workout ...... same exercise order as mine on my leg day , i guess your legs and lower back will be sore a lot for the next days ,lol...... ummm what's heel raises???

Calve raises. I dont call them by their proper name for some reason!

Since this was an unload week my legs werent really too sore at all to be honest. If it were a regular week, or id got a PR on squats, then id feel a bit differently i can tell you.

My lower back is usually fine though.

Posted by: Gazhole

FULL BODY DAY 1

Deadlifts - 4 x 4 @ 90KG BB
Bench Press - 4 x 4 @ 35KG DBs
Chin Ups - 4 x 4 @ BW + 15KG
Shrugs - 3 x 10 @ 32.5KG DB
Calve Raises - 4 x 16 @ 60KG BB
Bicep Curls - 3 x 4 @ 50KG BB

Never had a workout quite like that. I felt very strange all the way through. The combination of Deadlifts and Bench Press was more difficult than i thought, not to mention that entire exercise selection was incredibly hard on my forearms.

My body doesnt quite know what to do with itself at the moment. Im VERY tired.

Full Body workouts rule.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

FULL BODY DAY 1

Deadlifts - 4 x 4 @ 90KG BB
Bench Press - 4 x 4 @ 35KG DBs
Chin Ups - 4 x 4 @ BW + 15KG
Shrugs - 3 x 10 @ 32.5KG DB
Calve Raises - 4 x 16 @ 60KG BB
Bicep Curls - 3 x 4 @ 50KG BB

Never had a workout quite like that. I felt very strange all the way through. The combination of Deadlifts and Bench Press was more difficult than i thought, not to mention that entire exercise selection was incredibly hard on my forearms.

My body doesnt quite know what to do with itself at the moment. Im VERY tired.

Full Body workouts rule.

I have to agree, full body workouts rule. However, I can't handle doing deadlifts on the same day as any other major compound. I designed myself a new program (posted it in my journal) to start after my current one is done and I keep deadlifts pretty much on their own day. IMO it is the most physically demanding lift. Great job fighting through though!

Posted by: Gazhole

I agree about the deadlifts. By the time i got to bench i was already pushing hard to actually survive them.

You know its a good workout when your screaming at yourself to get that last rep. I must have sounded like a man possessed :P.

Yeah, i think i saw your program template, good exercise selection if i do say so myself. It seems like everybody is trying out a full body recently. Im starting my proper one after my week off.

In which ill be doing squats and deads on the same day.

God help me :P.

Posted by: Gazhole

Even though this is my week off i couldnt sit idle for the WHOLE time. I got my ass up out of bed and did some spontaneous (very) simple circuits:

***

CIRCUIT 1

x15 Squat Thrusts
x15 Chin Ups
x15 Squats
x15 Crunches

Rest - 30 Sec

CIRCUIT 2

x15 Jumping Jacks
x15 Push Ups
x15 Lunges (per leg)
x15 Reverse Crunches

Rest - 30 sec

CIRCUIT 1

Rest - 30 Sec

CIRCUIT 2

***

Kicked my ass more than i thought it would, but at the same time im not really THAT surprised. I do basically no CV whatsoever usually. Since this only took about 10 minutes tops, i may start putting this into my program. Or something like it.

Heres to the rest of my off week!

Posted by: Gazhole

Well...the off week is nearly over, and if it wasnt for this oppressive heat knawing at my sanity i think id feel a little bit more refreshed for taking it.

Just about got my new full body program tweaked to what i want it to be, and probably more importantly - to accomodate what equipment i have at hand here.

I just hope the weather doesnt turn again, because i have nowhere indoors to put my squat rack (thank god for weather-proof tarpaulins ;P), and since on this program ill be doing squats at least once every week and usually not on the weekend, the weather will HAVE to be fine enough to do it in the evenings.

Hence why im going gym scouting soon. I cant take my training relying upon the fucking weather anymore. Theres gotta be a decent one around here that ive missed in previous searches. There has to be. I refuse to believe that every one of them sucks.

That said, the new program does look very cool. Very taxing, but very cool at the same time. Im really looking forward to starting it.

Gotta get some rest in now, back to work for two days then im off on leave for a week (its my birthday. go me.) so i have to get through a lot of paperwork in the next two days.

I dont know why i even bothered posting this actually...

Posted by: Gazhole

FULL BODY - WEEK A - DAY 1 (RI = 2:00)

Deadlifts - 4, 4, 4, 4 @ 85KG BB

Chin Ups - 4, 4, 4, 4 @ BW + 12.5KG
Squats - 4, 4, 4, 4 @ 75KG BB

Bench Rows - 6, 6, 6, 6 @ 27.5KG DB
Lunges - 6, 6 @ 25KG DB

Reverse Flys - 6, 6, 6 @ 22.5KG DB
Standing Curls - 6, 6, 6 @ 20KG DBs

***

Just to explain that a little. The exercises that are grouped together were supersetted, but with a rest interval in between each set.

So i'd do a set of chin ups, RI, set of squats, RI. Thats one set. I did that another 3 times to make up 4 supersets in this way (4 sets of each movement).

Since deadlifts are really my main exercise i put them off on their own. There was no need to superset it with anything anyway, because i already covered what i wanted to with the other exercises.

First time ive ever done this, and i have to say it was very taxing. A real challenge in the middle there. My back is aching like hell already. Squats were surprisingly easy though, but im happy with it at the moment, it was tough at the time, just not as tiring on the legs as i expected of the whole sessions today.

Im not using my full weight this week, gotta ease back into training, and into this new program. Even without my full weight on the bar, it was still enough to give me insane nausea after i was done. That last set of curls had me clenching my teeth alright. At that point i just wanted it to end :P.

In conclusion, i like this so far. We'll see how the rest of the week goes.

Posted by: ReproMan

Looks good Gaz! I wouldn't make it through 2 sets doing all that supersetting! It's amazing how cutting a little off the RI's can make up for lack of weight. Full body routines rock, I can't see going back now....

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Looks good Gaz! I wouldn't make it through 2 sets doing all that supersetting! It's amazing how cutting a little off the RI's can make up for lack of weight. Full body routines rock, I can't see going back now....

It was pretty tough going. If they were proper supersets with no rest in between i think i would have passed out with that volume. P-Funk's idea of putting a rest interval in between was a stroke of genius

.

I think the nausea was the blood continuously moving from my upper body to my lower body, if you look at the way the session would have gone it was 1 set upper, 1 set lower, upper, lower etc. all the way through.

I just cant wait untill i really get stuck into this program. This is gonna be a prosperous few months i think. Full body kicks ass!

Posted by: Gazhole

FULL BODY - WEEK A - DAY 2 (RI = 1:00)

Overhead Press - 12, 12, 12 @ 30KG BB

Bench Press - 12, 12, 12 @ 22.5KG DBs
Step Ups - 14, 14 @ 12.5KG DBs

Dips - 12, 12, 12 @ BW + 7.5KG
Calve Raises - 24, 24 @ 35KG BB

Good Mornings - 14, 14 @ 25KG BB
Skullcrushers - 14, 14 @ 7.5KG TB

***

I am SO not conditioned to do that RI yet :P. I was supposed to do way more leg work in this session but i simply couldnt take the RI with that amount of work. Slightly dissapointed because of that.

The step ups really hurt my lower back for some reason, gonna have to look at the form for those to see if im doing anything wrong.

With that said, even though i was a bit annoyed, i didnt miss any reps in this rep range which is unusual. As before, this is a slightly lower weight than i should be doing, just so i can work on conditioning a little bit.

Still pretty darn tired now though, it really is a different flavour of tired than you get from a session primarily focused on strength (2-5 reps). Still, may have to tweak this one a little bit so it doesnt fuck me early on in the session.

I suppose the lack of volume on legs isnt too bad since its full body, and im working legs (and upper body) 3 times a week. In fact, i dont think one part of me feels particulary tired, i just feel all over fatigued...

Shower.

Posted by: ReproMan

I like working in the high rep range personally. I prefer having DOMS and being sore for a couple days over just feeling beat up from the stress of a high intensity workout. I know they say that getting DOMS is no indication of a good workout, but there is something about it that makes me feel great, and I only seem to get it when I work in the 8+ rep range.

Are the grouped exerscises supersetted again? Good stuff.

Posted by: Gazhole

DOMS can be reassuring sometimes. I always get it in the biceps on high rep workouts :P. Makes my arms feel massive the next day, lol.

For some reason though its never TOO bad. For about a year i did high reps and volume and i think that kinda conditioned me not to get DOMS too bad or something. The biceps are an exception though. Ouch.

And yeah, the supersets are the main "thing" about this program. Everything from now on will be that way untill i start another program in a few months.

Its an interesting way of doing it, my body really doesnt like it though :P.

Posted by: Gazhole

Yeah, so i TOTALLY fucked up today.

For some reason didnt feel 100% before i started, but i thought id feel a little better when i got going cos of the adrenaline. Suffice to say that was an idiot idea.

Managed to get through the 4 sets of Deadlifts, and was completely knackered. And i mean completely, i couldnt keep my balance, the sweat was pouring off me like i was in a shower and i was gasping for air.

I thought that was a little odd, but waited around for a few minutes and that subsided, so i set up for the rest interval superset of Chin Ups + Squats.

I did one set of chins and squats before pretty much collapsing on the floor in complete and utter exhaustion. I literally couldnt manage another 2 reps after that.

I dunno why the session just didnt happen today, whether its the ungodly heat we're having lately, or whether im just not fucking good enough for this program or what.

Fucking pissed off though, that i assure you. The icing on the cake (no pun intended, as it is my birthday today) is that nobody here understands why im so angry.

"Its just training, forget about it, why are you so pissed off?"

JUST training? Do you people know me at all?

I hate missing one rep, let alone missing 3/4 of an ENTIRE workout. Fuck that. Something always happens on my birthday to piss me off :P.

Meh. Heres what i managed anyway:

Deadlifts - 8, 8, 8, 8 @ 75KG BB

Chin Ups - 8 @ BW + 7.5KG
Squats - 8 @ 65KG BB

Maybe i should go back to Push/Pull/Legs, i was making amazing progress on that up untill the end. Or mess around with this program to take out the superset thing, just to get myself conditioned to full body workouts so i can superset in 6 months or something.

Anything you guys have on this is most appreciated. Really.

Posted by: ReproMan

I'm actually going through the same thing right now and I'm not supersetting anything. I almost lost my protein shake leaving the gym yesterday. With the full body routine I'm guessing that it's so taxing on the body you have to adjust the weights accordingly. It makes it very difficult to go balls to the wall with any one exerscise. By the time I got to my 5th exerscise yesterday I just wanted to go lie down on a mat in the dark room.

High reps on Deadlifts kick my ass as it is. I think you're doing just fine. I would stick with it for a little while longer, maybe drop reps or weight a little, but I definitely feel great after hitting the whole body. Don't give up on it yet!!

Oh and BTW HAPPY BIRTHDAY!!!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I'm actually going through the same thing right now and I'm not supersetting anything. I almost lost my protein shake leaving the gym yesterday. With the full body routine I'm guessing that it's so taxing on the body you have to adjust the weights accordingly. It makes it very difficult to go balls to the wall with any one exerscise. By the time I got to my 5th exerscise yesterday I just wanted to go lie down on a mat in the dark room.

High reps on Deadlifts kick my ass as it is. I think you're doing just fine. I would stick with it for a little while longer, maybe drop reps or weight a little, but I definitely feel great after hitting the whole body. Don't give up on it yet!!

Oh and BTW HAPPY BIRTHDAY!!!

*Bows* Lol, thankyou dude. Much appreciated!

I think i may have to kick my ego in the teeth and take the weight down for a few things, or take out the supersets for a bit untill im used to this.

This week isnt even the weight id planned to use either. Bloody insane really.

I seemed to do fine with the low reps, the weight for that was fine...again, even though it was lower than i wanted :P.

These full body things are weird. Ive never been good on high reps though, although the high rep day this week was tough but okay. It was just today on the medium rep range where i really struggled.

Ill keep everything as it is for now, and see what happens next week. I was gonna put the weight upto normal levels next week, but following thismorning's fiasco i think ill think twice. Hmmm...

Posted by: Gazhole

Argh. It just gets worse.

I dont know whats happened, whether it was yesterdays (lack of) performance in training or something else, but thismorning i can barely bend my left elbow without screaming because its killing me.

Feels like some sort of tendonitis, but its concentrated on the inside of the elbow just beneath the bicep. Its also all the way around the elbow joint, down my forearm and into my wrist.

Possibly a bad strain, tennis elbow, tendonitis?

Whatever it is its fucking excrutiating. Painkillers do NOTHING! Driving my girlfriend home thismorning was ten minutes of torture because of the damned gear stick.

Screaming your head of trying to change to 5th gear on a 70mph carriageway isnt my idea of fun.

Going for a doctors appointment tomorrow, but suffice to say im pretty sure the advice will be: "take X pill, and rest it for a week or two.

Bloody setbacks, i was making progress!

Where are my fucking chondroitin tablets...

Posted by: ReproMan

Ug, now I fell like a total ass gloating about my knee. I'm sorry to hear you're injured now. The only thing that seemed to help my knee was anti-inflams and muscle relaxers. I'm willing to bet it's a similar injury, mine was in the same place but on my knee of course. It healed up rather quickly if thats any consolation.

Any news from the doctor? Hope ya feel better!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Hey, dont worry about that. I'm not so immature and shallow that id take offense at you being happy your knee works :P.

I couldnt get an appointment today (because as usual, i need to book two weeks in advance of being sick or injured) but its feeling a lot better today. I keep icing it, and i havent even tried to do anything with it today.

It twinged a little earlier but nothing like it was before (thankfully!). Im supposed to workout tomorrow, but i doubt i will. I feel horrible for not doing it, and im scared of losing my gains, but maybe ill just do some cardio or something.

Better losing a few pounds of muscle than totally fucking up my elbow. Never really had a serious injury apart from my dodgy back.

Cheers for the concern, man

Posted by: ReproMan

How's the arm?

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

How's the arm?

Getting better, thanks!

Ive been icing it a lot and taking Chondroitin twice a day, and i havent had anything more than a twinge for a while. Just finished up my first workout in a week:

***

FULL BODY - WEEK A - DAY 1

Deadlifts - 4, 4, 4, 4 @ 85KG BB
Chin Ups - 4, 4, 4, 4 @ BW + 12.5KG
Hack Squat - 4, 4, 4, 4 @ 75KG BB
Bench Row - 6, 6, 6, 6 @ 27.5KG DB
Lunges - 6, 6 @ 25KG DBs
Reverse Flys - 6, 6, 6 @ 22.5KG DB
Curls - 6, 6, 6 @ 20KG DBs

Went well today. I decided to take out the crazy supersetting untill i get back into the swing of things. My elbow held out well, which i was relieved with. We'll see how it feels later. I really hope it doesnt fuck up again.

Still kept it under an hour somehow, not sure how that happened. Not that im complaining, spending too much time working out makes me want to fall over a lot.

Pretty tired today so i appear to be babbling a bit so ill shut up.

Workout good, going back to work tomorrow very bad.

Posted by: Gazhole

FULL BODY - WEEK A - DAY 2 (1:00 RI)

OH Press - 12, 12, 12 @ 30KG BB
Step Ups - 14, 14 @ 12.5KG DBs
Bench Press - 12, 12, 10+2 @ 22.5KG DBs
Calve Raises - 24, 24, 24 @ 35KG BB
Dips - 12, 12, 8+4 @ BW +7.5KG
Good Mornings - 14, 14 @ 25KG BB
Skullcrushers - 14, 14 @ 7.5KG TB

***

Only the last sets of Bench and Dips gave me any real trouble today. I rest paused both sets indicated by the '+' signs up there. Only a short pause of about 5 or 6 seconds, its the rest intervals that fuck me over.

I feel a lot better this time around though, just seem to be pushing harder than before. In Bench Press my right side seemed to be having a lot more trouble pushing the weight up (ironic since my left elbow was the bad one...).

Will have to try and keep my form tighter next time.

Other than that, feeling pretty good about today. Almost lost my lunch on the Step Ups and after Dips, and felt light headed once or twice throughout the session, but thankfully held onto my lunch and more importantly - my consciousness :P.

Saturday is gonna be the real test, 8-10 rep range is what i completely failed on a few weeks ago (again ironic, since i used to work out at that 1:30 RI constantly in Push/Pull/Legs...).

Gonna make sure i get a relatively early Friday night and a good hearty meal an hour or two before i train.

My elbow is twinging a little bit after those high reps so im gonna go ice it or something.

Posted by: Gazhole

Yesterday i was too busy to post this, so for your viewing pleasure:

FULL BODY - WEEK A - DAY 1 (1:30 RI)

Deadlifts - 8, 8, 8, 8 @ 75KG BB
Chin Ups - 8, 8, 4+4, 6+2 @ BW + 7.5KG
Hack Squats - 8, 8, 8, 8 @ 65KG BB
Bench Rows - 10, 10, 10, 10 @ 22.5KG DB
Lunges - Dropped
Reverse Flys - 10, 10 @ 17.5KG DB
Curls - 10, 10 @ 15KG DBs

***

Well yesterday, as i said, was incredibly busy. I got up early so i could fit training in without rushing, but the obvious downside with that is that im crap in the morning (no food in my belly :-[), i surprised myself in actually finishing up as well.

I think my form was a little off in Deadlifts for the first set or two, it felt like my glutes and hams werent doing what they were supposed to, so i was compensating by trying to lift it with my arms a little on the way up. Its usually not a problem, so my warmup probably didnt cut it yesterday (rushing?).

Chin Ups were fine. Had to rest pause the last two sets, but again - it wasnt a particularly long rest pause.

I dropped lunges because my legs felt like theyd been hit by a truck after Deadlifts and Hack Squats, and by the time i got through that mammouth session of Bench Rows i was about ready to throw up.

I got everything else after lunges, and when i finished up i was getting the shakes in my whole body, felt sick etc. Was amusing...

Good session though, very tiring. Afterwards i actually went swimming aswell, so thismorning every part of my body is killing me. My chest still aches from Thursday's high-rep fiasco :P.

Good stuff.

My arm is still improving, thankfully. I think itll be back to normal in another week. Very glad about that.

Now - time for breakfast.

Posted by: Gazhole

FULL BODY - WEEK B - DAY 2 (2:00 RI)

OH Press - 4, 4, 4, 4 @ 50KG BB
Step Ups - 6, 6 @ 22.5KG DBs
Bench Press - 4, 4, 4, 4 @ 32.5KG DBs
Calve Raises - 16, 16, 16, 16 @ 55KG BB
Dips - 4, 4, 4, 4 @ BW + 17.5KG
Good Mornings - 6, 6, 6 @ 45KG BB
Skullcrushers - 6, 6, 6 @ 25KG TB

***

Not too bad today. Didnt miss any reps, my Skullcrushers are much improved, and i didnt really have any problems getting any of the weights up. Think my strength levels are finally getting back to normal.

The only thing that gave me problems were the Dips. I couldnt get the form right, by the time i got it comfortable the set was over, so i'm gonna have to work on those.

My elbow fucked up a bit, but in a strange twist it was the OTHER elbow and not the one that went crappy recently. Odd eh? It wasnt too bad, i was able to finish up without any trouble, but it just aches and twangs every few minutes. I took an anti-inflam and have been icing it for the last half an hour.

Didnt use up all the tablets for my other elbow, so ill be finishing them off in the next few days and icing this frequently. Its not even half as bad as the other one was, so i think i'll be okay to keep training. If it gets any worse, rest assured ill throw down the barbell and step back again.

I aint no fool, baby.

Posted by: ReproMan

Which exerscise did you hurt your arm on this time?

Posted by: Gazhole

Im really not sure, you know what its like - youre so focused you dont really notice much else.

I think it was aroundabout Bench Press, then it went away, and Dips didnt help matters much. The rest of it was okay aswell, then about ten minutes afterwards it was like "oh...fuck thats kinda painful" :P.

Posted by: Gazhole

Got my blood pressure taken the other day, since it runs in the family i like to keep on top of it. Was 143/84. Not too bad!

Also, my weight has gone up by 7 lbs, giving me a 177 total. I'm going for 185 or 190 as my target weight, maybe 200 depending on how 185/190 looks. After that its gonna be all maintainence.

I dont particularly want to get much bigger than that really. Better have breakfast now.

Posted by: Gazhole

FULL BODY - WEEK B - DAY 1

ATG Squat - 12, 12, 12 @ 55KG BB
Chin Ups - 11+1, 5+7, 0 @ BW + 2.5KG
SLDL - 12, 12, 12 @ 65KG BB
Bench Rows - 14, 14, 14 @ 17.5KG DB
Lunges - 14 @ 15KG DBs
Reverse Flys - 14, 14 @ 12.5KG DB
Bicep Curls - 14, 14 @ 10KG DBs

***

Thought id try a few different things today. Switched Squats to the first exercise, this was the first time ive done ATG Back Squats in about a month, so that was interesting.

After that exhausting few sets Chin Ups didnt go well at all - had to rest pause two sets, and couldnt force myself to do another set after that because i was that close to vomiting. Thats not a smart thing to do after the second exercise of the day.

SLDLs were pretty good, taxing but not many problems. It was just as well i chose that variation after the Squats because my legs were fucked.

The rest of the session was good, felt very sick and light headed once i was done. Couldnt bring myself to take my shake that early on afterwards, so i came on here and posted first :P.

Right, now for that shake.

EDIT: Also, no elbow pain today. Fingers crossed!

Posted by: Gazhole

FULL BODY - WEEK B - DAY 2 (RI 1:30)

Overhead Press - 8, 8, 8, 8 @ 40KG BB
Step Ups - 10, 10 @ 17.5KG DBs
Bench Press - 8, 8, 8, 8 @ 27.5KG DBs
Calve Raises - 20, 20, 20, 20 @ 45KG BB
Dips - 8, 8, 8, 8 @ BW + 12.5KG
Good Mornings - 10, 10 @ 35KG BB
Skullcrushers - 10, 10 @ 17.5KG TB

***

Excellent performance today. Nice going, body. Dont think i really struggled with anything at all, which should be about right actually because im raising the weight back to my regular levels next week. Should be very interesting.

Dips were much improved this time, Bench Press didnt hurt either (yay, etc).

All in all im very pleased with today's session, and im looking forward to saying goodbye to this week in general. Couldnt think of a better way to end it than on a dizzying adrenaline-fuelled high.

Right. Now for a shower because i smell like a hooker.

Posted by: ReproMan

Good work! And still no elbow pain I'm gathering? Awesome.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Good work! And still no elbow pain I'm gathering? Awesome.

Nope. Seems to be recovering faster than i can injure it :P.

Though it did hurt a bit last night when i bench pressed one of my friends. Im actually impressed he could brace himself well enough to keep straight while i pressed.

But other than that, nothing to worry about

Posted by: Gazhole

Taking a day off today. Was my Grandpa's funeral, so not really feeling up to doing heavy deads or anything else really.

Will give my joints a little added rest and continue with the week. Maybe ill switch up my saturday 1:30 RI 8-10 reps for the 4-6 2:00 RI that i was supposed to do today.

I want to prove to myself i can still deadlift 200lbs.

Shit, to tell you the truth im not even thinking about it today.

Posted by: Gazhole

FULL BODY - WEEK C - DAY 2 (RI 1:00)

Overhead Press - 12, 12, 7+5 @ 35KG BB
Step Ups - 14, 14 @ 15KG DBs
Bench Press - 12, 12, 8 @ 25KG DBs

Calve Raises - 24, 24, 24 @ 35KG BB
Dips - 12, 12, 6+3+2+1 @ BW + 7.5KG
Good Mornings - 14, 14 @ 25KG BB
Skullcrushers - 14, 14 @ 7.5KG TB

***

Yeah, so kinda dissapointed here. Full body must be more taxing than i thought. First 3 exercises were at my supposed "regular" weight after my 2 week warmup phase. Suffice to say it didnt really work.

I'll stick to the weights ive been doing i think. Pissed off about it but thats the way it goes i guess. Gonna do heavy DAY 1 on saturday to make up for missing it on tuesday.

Stressed out at the moment, i hate the way it totally fucks you up. Need to try and relax more. Its just been a bad two weeks, and i didnt need a bad workout tonight!

I hate the feeling that youre not doing enough, but when youre not doing enough, youre doing so much you keep going to failure.

Posted by: Gazhole

Ive been rather busy this last few days. I forgot to post saturday's workout, so heres double the...well, workout's. Im too tired to think of something funny.

***

Saturday - FULL BODY - WEEK C - DAY 1 (RI 2:00)

Deadlifts - 4, 4, 4, 4 @ 85KG BB
Chin Ups - 4, 4, 4, 4 @ BW + 12.5KG
Front Squats - 4, 4, 4, 4 @ 65KG BB
Bench Rows - 6, 6, 6, 6 @ 27.5KG DB
Lunges - 6, 6 @ 25KG DBs
Reverse Flys - 6, 6, 6 @ 22.5KG DB
Curls - /

Tried Front Squats for the first time, PL style rather than my usual Olympic style. FUCK are they hard on your wrists. I like the movement, but im either gonna have to go even lighter or do some wrist/forearm accessory work.

Other than that, was a pretty straightforward workout. Neglected to do curls because after the Front Squats my wrists, forearms, and strangely my biceps too werent upto it.

No biggie.

***

Tuesday - FULL BODY - WEEK D - DAY 2 (RI 2:00)

Overhead Press - 4, 4, 4, 4 @ 50KG BB
Step Ups - 6, 6 @ 22.5KG DBs
Bench Press - 4, 4, 4, 4 @ 32.5KG DBs
Seated Calve Raises - 16, 16, 16, 16 @ 55KG BB
Push Ups - 4, 4, 4, 4 @ BW + 17.5KG
Good Mornings - 6, 6, 6 @ 45KG BB
Skullcrushers - 6, 6, 6 @ 25KG TB

Not too bad today, traps and shoulders really killing me by the end. Triceps and hams were hit pretty good too.

Decided to have a go at Seated Calve Raises today to give my elbows a little rest after heavy Step Ups. Weighted Push Ups were a nice change from Dips too. Again, because of the elbows. I find Push Ups dont hurt as much as Dips.

Yeah, the fucking things are a little tender again for some reason. Im keeping an eye on it. Its not too bad, just a mild annoyance. Im going to see someone about it soon anyway. They helped my girlfriend out with her tennis elbow (Strangely, from playing the Violin... :P), so should be pretty good.

Time to listen to some metal \m/.

Posted by: ReproMan

Front squats are a bitch! They feel so much better on my knees but I can't get comfortable with the grip. Good workouts!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Front squats are a bitch! They feel so much better on my knees but I can't get comfortable with the grip. Good workouts!

Tell me about it! The backs of my hands crossed the pain barrier and went numb by the end of that exercise.

Really good movement, i loved how it felt on my legs (powerlifter stance was nifty aswell), but it just really hurt my forearms.

Perhaps i will persue the exercise, but it would involved taking the weight down a bit to stop my fingers snapping off.

Cheers also

. Im already designing my next program. I find i cant seem to stop making them up.

Posted by: Gazhole

FULL BODY - WEEK D - DAY 1 (RI 1:00)

Deadlifts - 12, 12 ,12 @ 70KG BB
Chin Ups - 12, 4+3+5, 4 @ BW + 2.5KG
ATG Squat - 12, 12, 12 @ 55KG BB

Superset: Reverse Flys + Curls - 12, 12 @ 10KG DBs

***

I knew today wasnt going to be a high energy day for me. If i was doing lower reps it would have been fine, even with the higher weights. To combat this, i added some weight to my Deadlift (65 --> 70), and did uber-slow reps and re-gripped after every one to make sure i got the most ROM i could possibly get from the movement.

I dont think my glutes have ever ached quite as much :P.

Chins suffered from that, wasnt too impressed with them personally. Next time ill pay more attention to them. Ill be using the 'right' weight for Deads next time around so it should be a little better.

Squats i did pretty much the same thing as i did on Deads - got as much ROM as i possible could. Im usually pretty low anyway on ATGs but this time my ass was literally 3" off the ground. One day ill get it to actually touch :P.

To finish off i did Reverse Flys (with 2 dumbells, usually i have higher weight with 1 db and alternate sides) supersetted with DB Bicep Curls. Was a good way to finish, because combined with the low RI i was seriously out of breath by the end.

Major lactic acid buildup though. Mmm. Gonna get lovely DOMS tomorrow.

But yeah, considering i was pretty tired before i started out today, im fairly pleased with how that went.

Posted by: Gazhole

FULL BODY - WEEK D - DAY 2 (RI 1:30)

Overhead Press - 8, 8, 8, 8 @ 20KG DBs
Lateral Lunges - 10, 10 @ 20KG DBs
Bench Press - 8, 8, 8, 8 @ 27.5KG DBs
Calve Raises - 20, 20, 20, 20 @ 22.5KG DBs
Dips - 8, 8, 8, 8 @ BW + 12.5KG
Good Mornings - 10, 10 @ 35KG BB
Overhead Tricep Extensions - 10, 10 @ 17.5KG TB

***

Good workout today, was very pleased with it. As is becoming the norm for me now, i tried one or two different things. Namely doing DB OH presses instead of using a BB, lateral lunges to replace step ups because i missed regular lunges the other day, DB calve raises instead of BB, and OH tricep extensions instead of skullcrushers.

All in all it was pretty enjoyable, and tiring enough to get a good rating as a workout. I think i could have gone heavier on the tricep extensions but thats about it really.

Bench press really fucking hurt in the last set aswell, love that feeling. Didnt go to failure, but a few more reps and i would have. And as always, there was serious lactic acid buildup on the calve raises.

The only thing thats been lacking lately is because ive been unusually busy ive skipped a meal here and there.

Nuttin but a peanut.

Posted by: Gazhole

FULL BODY - WEEK E - DAY 1 (RI 2:00)

Deadlifts - 4, 4, 4, 4 @ 90KG BB - Highest so far for Full Body
Chin Ups - 4, 4, 4, 4 @ BW + 12.5KG
Hack Squats - 4, 4 @ 80KG BB
Hack Squats - 4, 4 @ 90KG BB - PR
Bench Rows - 6, 6, 6, 6 @ 27.5KG DB
Lateral Lunges - 6, 6 @ 25KG DBs
Reverse Flys - 6, 6, 6 @ 22.5KG DB
Bicep Curl - 6, 6 @ 20KG DBs

***

Good workout today. One highest ever lift, and one PR. I wish the weather would improve so i could go out back and use the squat rack though. Think im gonna have to join a gym when i get my car sorted out.

The rest of the session was good, blasted through everything with minimal struggling. Cut the curls short by a set, but who really cares about those anyway, right?

Really getting to like Lateral Lunges for some reason. Its like a stretch and a compound lift combined! Whats not to like? Throw in a blowjob and youve got awesomeness in a can.

Got a few more weeks of this full body thing left, and then im starting a new program (after the obligatory week off, obviously). Currently tweaking, but basically its an Upper/Lower 4 day a week split that ill keep on for about a month or so.

I just feel like a higher frequency split for a little while, thatll leave me a few weekends free to not worry about fitting training in. Variety is the spice, eh?

Looking forward to it, as i do with all new programs. More details are in the thread i started in training.

Time to cook me some steak!

Posted by: ReproMan

Hell yeah, WTG on the PR's.

I was looking at the other thread you started, looks good man. You are definitely getting the frequency increase you wanted with that one!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Hell yeah, WTG on the PR's.

I was looking at the other thread you started, looks good man. You are definitely getting the frequency increase you wanted with that one!

Tell me about it. Its going to be harsh, but i think itll be worth it in the end. Im gonna have a crack at increasing my calories for that month aswell. Put another 300-500 on there or something.

Damn my lower back is getting the DOMS already :P.

Posted by: Gazhole

Yesterday's workout went a little something like this:

FULL BODY - WEEK E - DAY2 (RI - 1:00)

OH Press - 12, 12, 12 @ 15KG DBs
Lateral Step Ups - 14, 14 @ 12.5KG DBs
Bench Press - 12, 12, 12 @ 22.5KG DBs
Calve Raises - 24, 24, 24 @ 35KG BB
Dips - 12, 12, 6+6 @ BW + 7.5KG
Good Mornings - 14, 14 @ 25KG BB
Skullcrushers - 14, 14 @ 7.5KG TB

***

Again, pleased with this. My conditioning at lower RIs and higher reps is definitely improving now. I was a little dead after the Lateral step ups because they are SO much more taxing than normal Step Ups.

If youve never done Laterals before, give them ago. Very taxing exercise.

All in all a good session methinks! The only thing i could get a perfect 10 (or 12 as the case may be) was Dips. That last set just hurt way too much to get the last 6 reps out in good form. Some serious involuntary teeth clenching was going on there.

Good stuff though. Ive got the form right on Good Mornings aswell, they felt perfect today. Well balance, just enough pressure on the hams and less on the calves, and my lower back was hurting in the bad way.

Ill be working out on sunday again this week rather than saturday because i have plans, and i need to sort out some stuff with the bank. Plus i had a good workout last sunday, so may aswell see if its a sunday thing.

Its probably the giant sunday roast dinners i have earlier in the day. The veggies energise me \m/.

Awesomeness!!!!

Posted by: Gazhole

A few friends drove down to get me unexpectedly for a night out yesterday, so i told them to wait and just did a quick 20minute (though very heavy) workout to make up for not following the proper program for that day.

And to show off.

***

Deadlifts - RI 3:00
2 x 100KG BB
2 x 115KG BB
4 x 115KG BB

Chin Ups - RI 2:00
4 x BW+20KG
4 x BW+20KG

Overhead Squats - RI 1:00
10 x 10KG BB
8 x 20KG BB

***

Considering my previous PR was 90KG x 4 on Deads and 15KG x 4 on Chins i was rather pleased with that :P.

Im not going to count them properly yet though, since it wasnt in a 'proper' session. I really enjoyed lifting that heavy though. I'm gonna have to try a purely strength-orientated program and some point. Linear periodization and all that.

If anybody can reccomend something, please do. Im off to read some sticky topics on the subject.

Overhead squats were just an exercise i wanted to try out, since i expect ill be including it in whatever program i decide to do next. Very good exercise, absolutely astoundingly hard to keep perfect form throughout.

Good stuff.

I surprised even myself.

Posted by: Gazhole

Superset #1

DB Bench Press + DB Flys

4 + 4 @ 30KG DBs
4 + 4 @ 30KG DBs
4 + 4 @ 30KG DBs
4 + 3 @ 30KG DBs

Superset #2

Back Squat + Overhead Press

8 + 6 @ 40KG BB
8 + 6 @ 40KG BB
8 + 6 @ 40KG BB
8 + 6 @ 40KG BB

Superset #3

Good Mornings + Calve Raises

6 + 20 @ 45KG BB
6 + 20 @ 45KG BB
6 + 20 @ 45KG BB
6 + 20 @ 45KG BB

***

Once again i'm strapped for time (i didnt know i was so popular...what the fuck is happening?) so i came up with a totally supersetted session on the fly and surprisingly i only dropped one rep, though i attribute that to supersetting two very similar exercises :P.

Everything else went really well. Im exhausted, i think i sweated my bodyweight out, and it took just about 30 minutes to get through. Everybody wins!

Posted by: Gazhole

I knew it was gonna be a bad one as soon as i picked up that barbell.

***

Romainian Deadlifts - 12, 0, 0 @ 50KG BB
Chin Ups - 12, 12, 6 @ BW + 2.5KG
Back Squats - 12, 12, 0 @ 55KG BB
Bench Rows - Dropped
Lateral Lunges - Dropped
Reverse Flys - 14, 10 @ 10KG DBs
Bicep Curls - 14 @ 10KG DBs

***

Not much to say except - WORST WORKOUT EVER.

Posted by: Gazhole

Thus begins a week off!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Thus begins a week off!

I haven't been in journal land in a little while, lookin good man!! A few of those workouts look friggin brutal. Congrats on the Deadlifts, that's a huge increase!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I haven't been in journal land in a little while, lookin good man!! A few of those workouts look friggin brutal. Congrats on the Deadlifts, that's a huge increase!

Cheers dude! I think the heavy deads followed by the supersetting was the reason behind the shitty workout to be honest!

I think my body deserves some time out after that onslaught!

Im increasing my calories and getting my diet balanced over the day, and taking a rest before starting that upper/lower split i mentioned. I think im gonna need all the rest and food i can get to survive a month of that!

How you doing lately, man? Training-wise and otherwise.

Posted by: DOMS

A piece of advice: don't superset RDLs (or any type of DLs). You're only asking for bad form. That's how I popped one of my false ribs.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

How you doing lately, man? Training-wise and otherwise.

Eh, not so hot. I re-injured my meniscus in my right knee doing power cleans last wednesday. Gotta take some time off, which is actually perfect, because my gym membership just expired. I think I'm gonna go gym shopping today. We'll see......

Posted by: Gazhole

Quote:

Originally Posted by DOMS

A piece of advice: don't superset RDLs (or any type of DLs). You're only asking for bad form. That's how I popped one of my false ribs.

Shit, ill keep that in mind! Cheers for the warning, dude!

False ribs? Whats that all about? If you dont mind me asking of course.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Could be a blessing in disguise! Though a knee injury isnt a good thing...blessing or not it still hurts like hell.

How many gyms are near you anyway? Got any in mind?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Could be a blessing in disguise! Though a knee injury isnt a good thing...blessing or not it still hurts like hell.

How many gyms are near you anyway? Got any in mind?

I had my pick of about 10 actually. Went with the Golds that's right by my house. AKIRA (on this board) works out there as well, so it made sense to go there. I couldn't resist doing an upper workout yesterday, too many hot chicks roaming around in there. Feels good to be in a new atmosphere, not to mention they have a trap bar!!!!

Posted by: Gazhole

UPPER (PUSH DOMINANT)

Start Time - 17:15

2:00 RI
OH Press - 4, 4, 4, 4 @ 55KG BB
Bench Press - 4, 4, 4, 4 @ 35KG DBs
Dips - 4, 4, 4, 4 @ BW + 17.5KG

1:30 RI
Bent Over Rows - 10, 10 @ 30KG BB
Chin Ups - 10, 7+3 @ BW + 5KG
Reverse Flys - 10, 10 @ 17.5KG DB

Finish Time - 18:09

***

Goddammit it feels good to be back, IM. It was only just over a week but it seems like way longer since i worked out. Felt awesome to be lifting again today, you dont realise how much you love doing this untill you find out that you missed picking up pieces of metal so much :P.

So yeah, new Upper/Lower 4 days a week program that ill be running for a month/5 weeks. Today was rather good i thought, went pretty well considering its my first week back. It was over in the less than an hour, i hit nearly all my targets, and it was just enjoyable.

I decided to go for it and cut out arm specialization isolation work. Im glad i did because i was kinda beat after this. Most of you guys swear arm isolation is next to useless in most situations anyway, so what the hell.

Gonna be checking out a gym tomorrow, and doing a leg workout based on my proper one depending on what equipment they have there (being on the local council has major benefits, the gym isnt actually open to the public yet, and when it is ill get a 20% discount!

).

So yeah, fucking awesome. Shifted some relatively heavy weight today.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

UPPER (PUSH DOMINANT)

Start Time - 17:15

2:00 RI
OH Press - 4, 4, 4, 4 @ 55KG BB
Bench Press - 4, 4, 4, 4 @ 35KG DBs
Dips - 4, 4, 4, 4 @ BW + 17.5KG

1:30 RI
Bent Over Rows - 10, 10 @ 30KG BB
Chin Ups - 10, 7+3 @ BW + 5KG
Reverse Flys - 10, 10 @ 17.5KG DB

Finish Time - 18:09

***

Goddammit it feels good to be back, IM. It was only just over a week but it seems like way longer since i worked out. Felt awesome to be lifting again today, you dont realise how much you love doing this untill you find out that you missed picking up pieces of metal so much :P.

So yeah, new Upper/Lower 4 days a week program that ill be running for a month/5 weeks. Today was rather good i thought, went pretty well considering its my first week back. It was over in the less than an hour, i hit nearly all my targets, and it was just enjoyable.

I decided to go for it and cut out arm specialization isolation work. Im glad i did because i was kinda beat after this. Most of you guys swear arm isolation is next to useless in most situations anyway, so what the hell.

Gonna be checking out a gym tomorrow, and doing a leg workout based on my proper one depending on what equipment they have there (being on the local council has major benefits, the gym isnt actually open to the public yet, and when it is ill get a 20% discount!

).

So yeah, fucking awesome. Shifted some relatively heavy weight today.

Way to go man, welcome back!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Way to go man, welcome back!

Cheers dude, its good to be back

Posted by: Gazhole

Dont know exactly what i did today, i was picked to go and try out a new local leisure centre before it opens this weekend, so i had to make the best on fly that i could with all the machines and dumbells i found:

Leg Press - 10, 10 @ 80KG
Leg Press - 4, 4 @ 130KG
Leg Extension - 10, 10, 10 @ 50KG
Leg Curl - 10, 10, 10 @ 60KG
Romanian Deadlifts - 16, 16, 16 @ 22KG DBs
Overhead Squats - 10, 10 @ 8KG DBs

Warmdown - 5 Minutes very low intensity on treadmill.

Total Workout Time - 35 minutes.

***

Bear in mind im trying to remember all this off the top of my head. Suffice to say i wont be joining the gym, its pretty cheap for me cos of my awesome local authority discount, but they just dont have what i want.

The DBs i used for RDLs were the HEAVIEST they had. 22KG!? Bleh.

Everything was a machine apart from that. And half of the room was filled with elipticals, treadmills, steppers, and various bikes.

Other than the equipment i used there were a few pec decks, a lat pulldown, and a few other things that were so ridiculous i cant even name them.

The icing on the cake was the part they didnt implement today, thankfully: when you go there for a workout, you are given an electronic key that looks like, and in fact is, a usb pen drive. After a discussion with one of the gym workers, they will put a program you decide with them onto the pen drive. Then, you PLUG THE PEN DRIVE INTO EACH MACHINE IN TURN, IN ORDER TO BE ABLE TO USE IT.

THE ONLY RI YOU CAN USE IS 30s OR 60s. ANY MORE THAN THAT AND THE MACHINE WILL THINK YOU HAVE DISSAPEARED AND WILL RESET ITSELF.

THE MAX WEIGHT ON THE LEG PRESS WAS 190KG, ALL THE OTHER MACHINES WERE LOWER THAN THIS.

IT HAS A TIMER THAT SAYS IF YOURE DOING THE REP TOO SLOW OR TOO FAST.

THERE WERE NO BENCHES, BARBELLS, OR FREEWEIGHTS OTHER THAN DBS.

...

...

...

For what one of those machines cost, you could have bought an amazing selection of freeweights, and even a few regular machines if you wanted to placate the idiots who go in there to "feel the burn", but no.

You want to be high-tech.

The thing is, before they closed for renovation, they had the BEST free-weights section in the whole county. They are gonna have a LOT of pissed off weight lifters on re-induction day, i can tell you that.

Posted by: Gazhole

UPPER (PULL DOMINANT)

Start Time = 17:22

1:30 RI
Bent Over Rows - 6, 6, 6, 6 @ 40KG BB
Chin Ups - 6, 6, 6, 6 @ BW + 10KG
Bench Rows - 6, 6, 6, 6 @ 27.5KG DB

1:00 RI
OH Press - 12, 12 @ 35KG BB
Bench Press - 12, 12 @ 25KG DBs
Dips - 12, 12 @ BW + 7.5KG

Finish Time = 18:20

***

Fuck my shoulders hurt. All 3 heads got hit pretty hard today, so im finding it rather difficult to keep my arms in certain positions :P. Still, feels good in that odd way...

Went really well i thought. The only thing was my ROM was a little smaller on Chin Ups than usual, i just couldnt go the whole ROM for some reason. No biggie, it was only a fraction anyway.

Damned right! Im liking this program so far. Heres to the next 3 weeks!

Posted by: ReproMan

So do you complete all pulls then go on to the pushes, and vice versa?

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

So do you complete all pulls then go on to the pushes, and vice versa?

Yeah, i thought itd be a good change from alternating. The last few programs ive alternated them in some way.

Really hits you hard though, i gotta say!

Posted by: Gazhole

LOWER (HAM DOMINANT)

Start Time = 17:03

2:00 RI
Deadlifts - 4, 4, 4, 4 @ 110KG BB (Good!)
Good Mornings - 4, 4, 4, 4 @ 50KG BB (Too light!)
Calve Raises - 14, 14, 14, 14 @ 60KG BB

1:30 RI
Overhead Squats - 10, 10, 10 @ 25KG BB
Lateral Lunges - 10, 10, 10 @ 20KG DBs

Finish Time = 17:51

***

That was a damned difficult session. Deadlifts were very taxing, my glutes sure are feeling it now. Good weight though, impressed i could get through the rest of the session without fucking up :P.

Good Mornings were too light, i hardly felt them at all untill the last set, so im gonna make them a tad heavier and try and increase my ROM little by little over the coming weeks.

I did have a nasty shock though, i prepared for 2 sets of Overhead Squats and went all out, only then to realised i was supposed to be doing 3 sets. That last set was so painful it was unreal. I finished the last rep, set the weight down, and dropped to one knee on the walk to sit down :P.

That exercise is immense. I love it.

Awesome session. My legs are gonna be messed up tomorrow...

Posted by: ReproMan

Those #'s are climbing, way to go!

Overhead Squats are murder, I can't even think about doing them. Good stuff mein.

Posted by: Gazhole

Cheers, man!

Slowly but surely my body is responding with strength gains instead of size gains i think.

I stuck to a certain range of weights for so long, its only this year that ive actually realised "Hey...i can actually lift way more than this...".

Sometimes its hard to realise when youre actually really trying hard to lift a heavy weight, or just lifting a weight that you think is really heavy :P.

And yeah, overhead squats are killer. Such an exhausting exercise, i simply couldnt do lower rep ranges. Its just too damned difficult to stabilize at higher intensities, lol.

Posted by: Gazhole

UPPER (PUSH DOMINANT)

Start Time = 17:10

1:30 RI
Overhead Press - 6, 6, 6, 6 @ 50KG BB
Bench Press - 6, 6, 6, 6 @ 32.5KG DBs
Dips - 6, 6, 6, 6 @ BW + 15KG

1:00 RI
Bent Over Rows - 12, 12 @ 25KG BB
Chin Ups - 7+5, 6+3+3 @ BW + 2.5KG
Reverse Flys - 12, 12 @ 15KG DB

Finish Time = 17:56

***

Not too bad today. Certainly starting to feel the higher frequency hitting me, haha. Though im digging my own grave, since that was the whole point of this program :P.

Nevermind. New challenges, new progress.

That sounds like a journal title...

Only thing that needs consideration is my laughable performance on the chin ups lately. Taking the weight down (the added weight) from now on, since i think the extra bodyweight ive put on is to blame for my apparent strength loss.

I dunno. Either way i cant do it at this weight, so the only thing to do is take it down and really push (or pull as it may be) for good ROM and form.

I need some sleep, i am really fucking tired.

Posted by: Gazhole

Yesterday

LOWER (QUAD DOMINANT)

Start Time = 16:43

1:30 RI
Hack Squats - 6, 6, 6, 6 @ 75KG BB
Step Ups - 6, 6, 6, 6 @ 22.5KG DBs

1:00 RI
Calve Raises - 22, 22, 22 @ 40KG BB

Extra
Swimming - 10 Lengths

Finish Time = 18:00

***

Odd one. Felt rather weak at the weight lifting, so decided to stop flogging a dead horse (after the quad part my lower back was aching so much i couldnt handle any high-rep ham work) and decided to have a swim.

Didnt go too badly considering i havent been for about 18 months, and am 2 stone heavier :P.

Awesome.

Today

UPPER (PULL DOMINANT)

Start Time = 17:33

2:00 RI
Bent Over Rows - 4, 4, 4, 4 @ 45KG BB (Too light!)
WG Chin Ups - 4, 4, 4, 4 @ BW + 10KG
Bench Rows - 4, 4, 4, 4 @ 30KG DB

1:30 RI
Overhead Press - 10, 10 @ 40KG BB
Bench Press - 10, 10 @ 27.5KG DBs
Dips - 10, 10 @ BW + 10KG

Finish Time = 18:22

***

Good session today. Switched to WG Chin Ups from now on, my lats need some work, and i find it puts less pressure on my elbows than the closer grip equivalents. Dont wanna risk elbow injury again, that sucked like a cheap french hooker.

Bent Over Rows were far too light. I knew my strength would come quickely with these since i havent done them for so long (i guesstimated a weight to start with). Making them a tad heavier.

Other than that, it was standard affair today.

Other Thoughts

Halfway through this program now, another two weeks and a few PRs and ill be starting something new.

I have a few ideas. An Upper/Lower/Full Body thing seems pretty interesting to me. Thinking of adding swimming in as a permenant addition to my fitness again, i saw great increases in endurance when i used to do it every week.

Upper + Lower Days will probably be heavy strength work, structured similarly to what i do now (Quad Strength/Ham Size, Push Strength/Pull Size + the reverse of both) over two weeks to switch them.

The Full Body day will be lower RIs and higher reps to work on muscular endurance. May add in some plyometrics aswell to help my overall performance.

Swimming, like i said, will be on a certain day aswell, so itll probably still be a 4 day a week exercise program, but it wont all be full on heavy as hell weight training like i do now :P.

Think i could keep that up for about 6 weeks or something. We'll see. Ill have to draw something more specific up next week and take a look at it on paper.

Going out tonight, and have a busy weekend in front of me.

Fuck Yeah.

Posted by: Gazhole

UPPER (PUSH DOMINANT)

Start Time = 16:43

2:00 RI
Overhead Press - 4, 4, 4, 4 @ 27.5KG DBs
Bench Press - 4, 4, 4, 4 @ 37.5KG DBs - (PR!!!!)
Dips - 4, 4, 4, 4 @ BW + 17.5KG

1:30
Bent Over Rows - 10, 10 @ 35KG BB
WG Chin Ups - 10, 5+5 @ BW + 2.5KG
Reverse Flys - 10, 10 @ 17.5KG DB

Finish Time = 17:31

***

Cant put much of a write up here because ive gotta haul ass and shower because im going to see Ross Noble (comedian) in Cardiff in a few hours so i need to run to the station.

Still didnt stop me whacking out an amazing workout though. Very pleased, especially with the PR.

As the recently defeated Ronnie Coleman would say - WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO !

Posted by: Gazhole

Darn its been a busy week. I have three workouts to put in one post since i really havent had the time to do it lately. Luckily, i write everything down.

Had to swap around my workout days to accomodate my suddenely busy schedule, but no matter. Still performing. Going all out this week since its the last in what has been a highly exhausting program.

***

Thursday

UPPER (PULL DOMINANT)

Start Time = 16:42

1:30 RI
Bent Over Rows - 6, 6, 6, 6 @ 45KG BB
Chin Ups - 6, 6, 6, 6 @ BW + 7.5KG
Bench Rows - 6, 6, 6, 6 @ 27.5KG DB

1:00 RI
Overhead Press - 12, 12 @ 35KG BB
Bench Press - 12, 12 @ 27.5KG DBs
Dips - 12, 12 @ BW + 7.5KG

Finish Time = 17:32

***

Saturday

LOWER (QUAD DOMINANT)

Start Time = 15:05

2:00 RI
Hack Squat - 4, 4, 4, 4 @ 90KG BB
Lunges - 4, 4, 4, 4 @ 27.5KG DBs

1:30 RI
Romanian Deadlifts /SS/ Calve Raises - 10/20, 10/20, 10/20 @ 45KG BB

Finish Time = 15:37

***

Tuesday

LOWER (HAM DOMINANT)

Start Time = 17:49

2:00 RI
Deadlifts - 4, 4, 4, 4 @ 110KG BB
Good Mornings - 4, 4, 4, 4 @ 55KG BB
Calve Raises - 14, 14, 14, 14 @ 60KG BB

1:30 RI
Overhead Squats - 10, 10, 10 @ 25KG BB
Lateral Lunges - 10, 10, 10 @ 20KG DBs

Finish Time = 18:43

***

So yeah, three pretty good workouts IMO. Today was a bitch though, may have pulled a muscle out in my lower back on the Good Mornings. We'll see how it is tomorrow, so fingers crossed its nothing. I guess if it were really serious id know about it now :P.

Getting more confident on Chin Ups and Overhead Squats as time goes on. The former because im concentrating more on ROM than weight lifted, and the latter because its fucking hard and i refuse to let it beat me.

Should be joining a gym soon so i can actually workout somewhere other than my house, haha. Partially need this because im running out of weight, and i want to give the floor a break from being wrecked (parents can be so uptight about things like that).

Should be good. I know a guy who can get me in there for a while without paying, so i can get into using the place. Its not too far from where i live, and its probably one of two places around here that actually cater for the serious lifter over fat middle-aged women....

Posted by: Gazhole

UPPER (PUSH DOMINANT) - Unload

Start Time = 17:32

2:00 RI
Overhead Press - 4, 4, 4 @ 45KG BB
Bench Press - 4, 4, 4 @ 32.5KG DBs
Dips - 4, 4, 4 @ BW + 12.5KG

1:30 RI
Bent Over Rows - 8, 8 @ 30KG BB
Chin Ups - 8, 8 @ BW
Reverse Flys - 8, 8 @ 15KG DB

Finish Time = 18:09

***

Yeah, im pretty much burned out at this point, haha. Even the thought of doing a full workout today made me knackered so i sucked it up and did an unload. Thankfully ive got a week off next week, need to rest up and get my energy back.

Was a good program, perhaps a little too intense for me since i could only keep it up for 3 full weeks! Though i have been taking my carbs down for 2 weeks in an attempt to stop getting fatter :P.

Ah well.

Posted by: ReproMan

I haven't been in journal land for a while now recovering my hand, takin some time off??

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I haven't been in journal land for a while now recovering my hand, takin some time off??

Yup, a nice week of R+R and i bit my tongue and joined a gym. ive kinda run out of weight in my house, haha. Not a bad gym really, a lot of machines but they do have some freeweights. Ill make do best i can :P.

Just had my first workout back today, see next post!

Hows things been going with you, man? I too havent been in journal for a while. Everything alright?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Busted up my hand a few weeks back. Just been keeping strict with a diet and almost lost 10 lbs in the process! Today is my first day back as well! I'll be back here by 7PM

Posted by: Gazhole

Full Body - Week A - Workout 1

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 30KG BB (2:00 RI)
Overhead Press - 14, 14 @ 30KG BB (1:00 RI)
Single Leg RDLs - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 12 @ BW+7.5KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 22KG DBs (0:45 RI)

***

Now that was a pretty damned tough workout. Created a 3 day a week full body program implementing undulating periodization. First time ive ever had a go at doing this but it certainly hit me harder than i thought. Seriously.

Not so much muscle ache, but a lot of out of breath panting and lactic acid buildup. Pulled my hams a little bit, so next time ill have to warm up better.

First time ive ever tried single leg RDLs and bulgarian squats, both of which hit my legs like a truck or two. I liked it a lot. MWUAHAHHAA.

But yeah, im back, and im badder than ever.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Busted up my hand a few weeks back. Just been keeping strict with a diet and almost lost 10 lbs in the process! Today is my first day back as well! I'll be back here by 7PM

Fucking-A, man! 10lbs is a LOT of weight. Good on ya!

Howd you manage to bust your hand?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Full Body - Week A - Workout 1

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 30KG BB (2:00 RI)
Overhead Press - 14, 14 @ 30KG BB (1:00 RI)
Single Leg RDLs - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 12 @ BW+7.5KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 22KG DBs (0:45 RI)

***

Now that was a pretty damned tough workout. Created a 3 day a week full body program implementing undulating periodization. First time ive ever had a go at doing this but it certainly hit me harder than i thought. Seriously.

Not so much muscle ache, but a lot of out of breath panting and lactic acid buildup. Pulled my hams a little bit, so next time ill have to warm up better.

First time ive ever tried single leg RDLs and bulgarian squats, both of which hit my legs like a truck or two. I liked it a lot. MWUAHAHHAA.

But yeah, im back, and im badder than ever.

That's one hell of a first day back, noice!! Hot damn, I didn't realize how much I missed it until I got back in there!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

That's one hell of a first day back, noice!! Hot damn, I didn't realize how much I missed it until I got back in there!

I hear you on that one. I enjoyed that workout a hell of a lot. Everything was so varied it was a pleasure to get through it all.

Well...it was a pleasure if you forget i was out of breath for 80% of it, nearly threw up after the first set of dips, and felt light headed as hell once i was done with it all :P.

But isnt all that fun in itself? I dont think i could live without that stuff.

Since ive joined a gym now too, i finally see what all you guys are talking about - gym idiots. They were EVERYWHERE i tells ya!

There were guys supersetting bench press for the whole time i was there, somebody doing upright rows + bent over rows with the smith machine - badly i might add, and a few guys who would take over the spot by the corner with the mirror in it so they could watch themselves doing every set.

I think there were only two legitimately big guys in there, and even they were 80% machine monkies.

And theres me, standing amongst people chanting "chest chest chest is best" doing one leg RDLs, bulgarian squats, and shock horror - some back work!

I love this lifestyle.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

It's true though, and it always amazes me the truely big guys that stick to machines exclusively. I'm willing to bet I know what else goes in their protein shakes.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

It's true though, and it always amazes me the truely big guys that stick to machines exclusively. I'm willing to bet I know what else goes in their protein shakes.

Lol, yeah. I was thinking the same thing.

Partly because they were DB benching 40KG for 8, and even i...a relative kid to them, whos gotta be a good 40lbs lighter, can bench that for 4, and go deeper in the lift than they do!

They seem to have size, but their strength isnt good by relative comparison IMO.

Still, the gymdiots (see what i did there) give you a whole new reason to go to the gym, i guess

Posted by: Gazhole

Yesterday:

Full Body - Week A - Workout 2

Deadlifts - 14, 14 @ x2 37KG DBs (1:00 RI)
Bench Press - 6, 6, 6, 6 @ x2 34KG DBs (1:45 RI)
Overhead Squats - 12, 12, 12 @ 15KG BB (1:15 RI)
WG Chin Ups - 3, 3, 3, 3, 3, 3 @ BW+12KG (2:00)
Skullcrushers - 10, 10, 10 @ 20KG BB (1:30 RI)
Reverse Flys - 16, 16 @ x1 10KG DB (0:45)

***

Another pretty tough workout there, the Deadlifts were really hard because my hams were killing me.

Im dreading tomorrow because i have to do Monday's leg-destroying extravaganza all over again. My poor hamstrings are going to hate me for this. Come to think of it im doing some sort of hamstring, quad, and tricep heavy movement every workout, haha.

Goddamnit. The next few weeks are really going to hurt.

Posted by: Gazhole

Full Body - Week A - Workout 1

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 30KG BB (2:00 RI)
Overhead Press - 14, 14 @ 30KG BB (1:00 RI)
Single Leg RDLs - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 6+6 @ BW+8KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Main points for today:

- Need to work on Single Leg RDL form. Went out a bit and almost strained my lower back a little too much.

- Dips hurt a lot. May replace Skullcrushers on Workout 2 with some other isolation exercise so Tri's are fresher for Dips. Need to stop leaning forward too.

- Bent Over Rows could be heavier.

Other than that today was pretty good. Im nowhere near as dead as i was after i did this same workout on Monday, so i guess thats a good sign. I wish i could take days off work all the time because the gym was a pleasure today - I.E. it was empty.

Nothing better than an empty gym. MmmMm.

Ive seemingly lost 4lbs taking me down to 176. Not too worried about this since i wanted it to happen :P. Decided to carb down a month ago because i was getting a bit fatter than i would like to be. Strength hasnt suffered at all yet, but my overall size has gone down.

I think. Who can tell? Me. Right.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Full Body - Week A - Workout 1

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 30KG BB (2:00 RI)
Overhead Press - 14, 14 @ 30KG BB (1:00 RI)
Single Leg RDLs - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 6+6 @ BW+8KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Main points for today:

- Need to work on Single Leg RDL form. Went out a bit and almost strained my lower back a little too much.

- Dips hurt a lot. May replace Skullcrushers on Workout 2 with some other isolation exercise so Tri's are fresher for Dips. Need to stop leaning forward too.

- Bent Over Rows could be heavier.

Other than that today was pretty good. Im nowhere near as dead as i was after i did this same workout on Monday, so i guess thats a good sign. I wish i could take days off work all the time because the gym was a pleasure today - I.E. it was empty.

Nothing better than an empty gym. MmmMm.

Ive seemingly lost 4lbs taking me down to 176. Not too worried about this since i wanted it to happen :P. Decided to carb down a month ago because i was getting a bit fatter than i would like to be. Strength hasnt suffered at all yet, but my overall size has gone down.

I think. Who can tell? Me. Right.

Nothing wrong with leaning forward a little to involve the chest more. I'm damn near a push up when I do dips.

Workouts are looking strong.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Nothing wrong with leaning forward a little to involve the chest more. I'm damn near a push up when I do dips.

Workouts are looking strong.

Cheers man! Its getting pretty hard going now because the adjustable barbells in the gym are olympic - a tad heavier that regular ones!

Leaning forward on dips feels really strange on the chest, but i guess ill give it a go!

Posted by: Gazhole

Full Body

RDLs - 12, 12, 12 @ x2 40KG DBs (1:15 RI)
Bench Press - 3, 3, 3, 3, 3, 3 @ x2 38KG DBs (2:00 RI)
Overhead Squats - 14, 14 @ 10KG BB (1:00 RI)
WG Chin Ups - 6, 6, 6, 6 @ BW + 10KG (1:45 RI)
Skullcrushers - 14, 14 @ 10KG BB (0:45 RI)
Bench Rows - 12, 12, 12 @ x1 20KG DB (1:30 RI)

***

Another toughie today. I forgot how awesome full body programs are at kicking your conditioning up the ass. Thought i was going to die on that 3rd set of chin ups, haha.

Still. Was just what i needed after a shitty day at work. I seem to respond really well to this sort of program, at least strength wise. I hardly ever go to positive failure (though i did come close today...chins of course).

Ahhh, good stuff.

My left knee is playing up though for some reason, something im going to have to keep an eye on i think. Im gonna start doing some somatic stretching to keep my hams loose, so hopefully thatll help my knees, and possibly my lower back too (go to training and read fUnc's thread).

So, hows everybody doing?

Posted by: Gazhole

So after a mere week back to training, i have to take an unplanned 6 days off because i ever so slightly pulled my back out. It wasnt debilitating, and i have no idea how i did it. I dont think it was any exercises, but it could very well have been putting dumbells back on a rack.

So i took 6 days off. I could still walk, lie down, jump, fuck, and dance, but not without a bit of pressure back there. Thankfully its feeling fine again now. Still gonna keep an eye on it though, be more careful with my exercises and weight selection, and be careful racking and unracking weights themselves.

I hate injuries, even minor ones. I really need to get back to training. im going to repeat what last week was supposed to be, this week so i dont really miss out that much.

Anyway. Setbacks aside, time for brekkie.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

So after a mere week back to training, i have to take an unplanned 6 days off because i ever so slightly pulled my back out. It wasnt debilitating, and i have no idea how i did it. I dont think it was any exercises, but it could very well have been putting dumbells back on a rack.

So i took 6 days off. I could still walk, lie down, jump, fuck, and dance, but not without a bit of pressure back there. Thankfully its feeling fine again now. Still gonna keep an eye on it though, be more careful with my exercises and weight selection, and be careful racking and unracking weights themselves.

I hate injuries, even minor ones. I really need to get back to training. im going to repeat what last week was supposed to be, this week so i dont really miss out that much.

Anyway. Setbacks aside, time for brekkie.

Damn, I know how that is. I was basically off for almost 2 months now that I look back, between switching gyms, getting teeth pulled, getting sick, and busting my hand. This will feel like my first solid week back for me.

It's probably better that this happen now before you are full swing into this new routine. There's nothing worse than having to take a break right when all the gains start to show. I'm sure you'll heal up fast!! Good luck!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Cheers man!

I dunno, the stuff we have to deal with, eh? I really enjoy this new program, and its tough as hell, but something like this happens a week in, lol. Nevermind. I can actually turn my upper body to face the left without wincing now, so thats a good sign :P.

And yeah, i have noticed youve had a string of crap your way the last few months for one reason or another. I guess this is paying our dues?

I think i need to start warming up better aswell to be honest, i think im gonna pop over to CP's thread about that before the gym tonight.

Hows your training going now anyway? I know the cutting is going awesomely. Whats the next program for FatCatMC?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Training is good, thanks man. I was dropping weight like crazy but I have a huge mental problem with cutting while I'm lifting. I'm in a 300-500 caloric surplus now that I'm back in the gym 4 days a week. I'll be doing the Upper/Lower thing that I had started a while back, probably for the next 13 weeks.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Haha, i know what you mean about cutting, lol. I hate that feeling.

But cool though, upper/lower is a solid split. Taking a break for christmas though?

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Haha, i know what you mean about cutting, lol. I hate that feeling.

But cool though, upper/lower is a solid split. Taking a break for christmas though?

Nope, I decided I wasn't taking a holiday this year. I'll get my 2 weeks vacation in a fat paycheck this year.

How about you?

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Nope, I decided I wasn't taking a holiday this year. I'll get my 2 weeks vacation in a fat paycheck this year.

How about you?

Haha, not a bad pressie, that

Yeah, im taking some time off work, 10 days or something. Training-wise i think i just used my christmas break nursing my back :P.

I expect ill still take a week off and come back with a vengeance for the final week of this program, and maybe stick an unload week on the end to make up for it.

We'll see what happens i guess! Taking a day off this week to go Xmas shopping though.

Posted by: Gazhole

Warmup

Supine Glute Bridges 2x10 (3sec isometric hold at top)
Shoulder Circles 2x10 (5 forward, 5 back) per arm
Kneeling Squats 2x10
Calve Stretches 2x10 per leg
Wall Retractions 2x10
Inch Worms 2x5 (3sec isometric hold at top)
Quad Stretches 2x10 per leg

So this was my first real attempt at a structured warm up. Emphasis not on structure at all though, haha. Using CowPimp's thread on the subject i kinda merged his Activation + Dynamic Flexibility stuff, and added some Static Stretching in there aswell.

Seemed to work pretty well. I certainly felt a lot looser afterwards, got my heartrate up, and my knees especially felt absolutely amazing. Set me up for a solid workout.

Any suggestions on stuff to try in my warmups are welcomed. This is open forum.

Workout

RDLs - 12, 12, 12 @ x2 30KG DBs (1:15 RI)
Bench Press - 3, 3, 3, 3, 3, 3 @ x2 38 KG DBs (2:00 RI)
OH Squats - 14, 14 @ 10KG BB (1:00 RI)
WG Chin Ups - 6, 6, 6, 5 @ BW + 10KG (1:45 RI)
Skullcrushers - 14, 14 @ 10KG BB (0:45 RI)
Bench Rows - 12, 12, 12 @ x1 18KG DB (1:30 RI)

Considering i took that other week off, i was pleased with my performance today. RDLs stole every last bit of air from my lungs; Bench was tough as hell; OH Squats hurt like a bitch; Chin Ups were...well...Chin Ups; and the isolation crap was far harder than it should have been after the first 4 exercises, haha.

But yeah. I like this program a lot. Im getting more into the idea of mixing different ideas together. In this case Undulating Periodization with a Full Body split. I didnt think of that before. May not be much to the training gurus here, but it was a revalation to my inferior mind anyway :P.

Hopefully my back will be okay, it didnt seem to hurt in a bad way anyway.

Posted by: ReproMan

WTG with the warm-up, I know jack shit about warming up and stretching, nor do I want to.

I like youre exerscise selection, I wish I could do overhead squats.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

WTG with the warm-up, I know jack shit about warming up and stretching, nor do I want to.

I like youre exerscise selection, I wish I could do overhead squats.

I dunno, ive always been like that with warming up, but the few times ive tried it its worked really well. My joints felt really good yesterday after doing that. Only took about 5 minutes to get through the whole warmup circuit.

Give it a try, see how if it works for ya

.

Overhead Squats are a killer when i go any heavier than what i did yesterday. I think on Wednesday im doing something stupid like 70lbs, lol. That should be a bit of fun keeping the damned bar stabilised. Yesterday was easy though, painful, but i had no problems keeping the thing up there.

If you ever try them, i advise you keep the bar really light for a little while, and if it feels like its going, just let it go forwards and drop it, lol.

Good exercise though, id definitely reccomend them

Posted by: Gazhole

Warmup

Supine Glute Bridges 2x10 (3sec isometric hold at top)
Shoulder Circles 2x10 (5 forward, 5 back) per arm
Kneeling Squats 2x10
Calve Stretches 2x10 per leg
Wall Retractions 2x10
Inch Worms 2x5 (3sec isometric hold at top)
Quad Stretches 2x10 per leg

Workout

Bulgarian Squats - 6, 6, 6, 6 @ 30KG BB (1:45 RI)
Overhead Press - 12, 12, 12 @ x2 18KG DBs (1:15 RI)
Single Leg RDLs - 3, 3, 3, 3, 3, 3 @ x1 26KG DB (2:00 RI)
Dips - 14, 14 @ BW + 5KG (1:00 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Good workout today, again. I was absolutely knackered after work, but after the drive down to the gym and the warmup i was feeling a lot better, so blasted through the workout in about 50 minutes. Only took me an hour including the warmup.

Bulgarian Squats were really tough today, Single Leg RDLs went really well but were also hard. I was pleased with my stability and balance at the higher weight more than the actual weight itself. Considering not so long ago i could barely do half that with decent balance, or without seriously putting excrutiating pressure on my lower back.

Everything else was pretty good. Overhead Presses were tough at that rep range, and it seems like ages since i did Dips last, but i cant complain at all about how today went.

On the vanity front, this carb-down ive been on is going great. Im looking a lot better now. Bodyfat must have gone down by a few % because that unsightly paunch i had on my belly has gone, and you can really notice the definition on my abs and back especially.

Good stuff!

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Wall Retractions - 2x10
Calve Stretches - 2x12 (Per leg)
Kneeling Squats - 2x10
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Quad Stretches - 2x12 (Per leg)
Inch Worms - 2x5 (3 second isometric at top)

Workout

Deadlifts - 12, 5, 8 @ 80KG BB (1:15 RI)
Bench Press - 3, 3, 3, 3, 3, 3 @ x2 38KG DBs (2:00 RI)
Overhead Squats - 14, 14 @ 10KG BB (1:00 RI)
Wide Grip Chinups - 6, 6, 5, 5 @ BW + 10KG (1:45 RI)
Skullcrushers - 14, 14 @ 10KG BB (0:45 RI)
Bench Rows - 12, 12, 12 @ x1 20KG DB (1:30 RI)

***

Not the best workout today, but i guess we all have off days. Im pants at regular Deadlifts at that rep range. I think ill stick with Romanian Deadlifts for anything over 6, haha. My hams are pretty wrecked still from the One Leg RDLs i did on Wednesday, so im not too upset about that today.

Didnt really push myself to get the Deads. Every day cant be a championship day!

Rest of the workout went pretty well. Felt strong on the Bench Press especially. Even though i dropped a rep on the last two sets of Chin Ups im not too bothered about it. I hit all my marks when i did this same workout on Monday, so i'm happy.

Everything else was okay. Once again it was a basically empty gym at 10:30 in the morning. I love taking days off work.

Later on going Christmas shopping, so that should be amusing. Hopefully i'll be able to walk properly :P.

Posted by: ReproMan

Deadlifts kick my ass over 8 reps too!! Just found that out the hard way....

You're still kickin ass on yer off days dude. Well done.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Deadlifts kick my ass over 8 reps too!! Just found that out the hard way....

You're still kickin ass on yer off days dude. Well done.

Lol, sometimes i think i'm a tad superhuman...

"Sure, 20 reps on regular Deadlifts is fine!"

"Tri-sets are for pussies, pentasets are the way forward!"

"Lift the back of this bus while you work underneath it? No problem!"

Etc.

But yeah, as long as we actually learn our lessons, i guess its okay

.

And thankyou, i try to kick as much ass as possible! Muwhaha.

Posted by: ReproMan

Mad props on the overhead squats. That's a tough fucking movement.

I'm not sure what the conversion is but I believe the Olympic Bars weigh 45lbs. (20.5kg?)

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Mad props on the overhead squats. That's a tough fucking movement.

I'm not sure what the conversion is but I believe the Olympic Bars weigh 45lbs. (20.5kg?)

Ah.

No wonder i was unusually tired doing Deads...i did 6 reps for 90 + bar(20) = 110...which is above the current weight im doing for 3 or 4 reps.

....LOL.

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Wall Retractions - 2x10
Calve Stretches - 2x12 (Per leg)
Kneeling Squats - 2x10
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Quad Stretches - 2x12 (Per leg)
Inch Worms - 2x5 (3 second isometric at top)

Workout

ATG Squats - 12, 12, 12 @ 30KG BB (1:15 RI)
Overhead Press - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs (2:00 RI)
Single Leg RDLs - 14, 14 @ x1 16KG DB (1:00 RI)
Dips - 6, 6, 6, 6 @ BW + 16KG (1:45 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

That was a good session. Really pleased with that. 1LRDLs were really tough aswell, my Hams started giving out near the end there, haha. The difference between the way heavy weights and high reps affect you is pretty strange. Both kill, but in different ways.

Was especially pleased with Dips aswell, felt very powerful on that exercise today. Knackered now though, cant believe i managed to fit all that into an hour.

Have started work already on my next program. Its going to be an Upper/Lower 3 day a week thing; using undulating periodization again, simply because ive really enjoyed using it this time around; and at the reccomendation of Mr. Cowpimp its going to comprise of supersets, 3 per session to be exact.

Never done a supersetted program before so im part dreading it, part looking forward to seeing what happens. Its still a work in progress, but its looking good so far.

At present, however, im not even half way through this one yet. Im glad, though, since i really like this program. I like it so much that i might even consider using it again a year down the line or something.

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Wall Retractions - 2x10
Calve Stretches - 2x12 (Per leg)
Kneeling Squats - 2x10
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Quad Stretches - 2x12 (Per leg)
Inch Worms - 2x5 (3 second isometric at top)

Workout

Deadlifts - 6, 6, 6, 6 @ 95KG BB (1:45 RI)
Bench Press - 12, 12, 12 @ x2 28KG DBs (1:15 RI)
Overhead Squats - 3, 3, 3, 3, 3, 3 @ 35KG BB (2:00 RI)
WG Chin Ups - 10+4, 4+4 @ BW (1:00 RI)
Seated Triceps Extension - 14, 14 @ 10KG BB (0:45 RI)
Reverse Flys - 12, 12 @ x1 12KG DB (1:30 RI)

***

Was pretty tired today cos of this rather stressful week in work. Wont go into it here, but basically they tried to screw me in the ass, i was having none of it, told them all so, so they changed their minds and im getting a Christmas bonus as an apology.

Fucking rockin'. But for a while there my whole job was in jeopardy, lol.

The workout was okay. Deadlifts felt right today since i took the olympic bar's increased weight into account this time, haha. Bench press was pretty tough for some reason, im guessing just fatigue, cos im usually really strong on that movement.

OH Squats went great considering that was pretty much a PR for me, though not a true PR really, since ive never really done the movement with the proper intensity at that rep range before now. If i got 40KG, then itd be a PR. Fucking-a. The exercise is a lot more difficult with an Olympic bar though, im guessing because its longer and thicker rather than the weight. Just difficult to stabilize in comparison to a regular bar.

Chins were a problem, again. High reps just kills me on these. Lol.

Other than that, i just changed the isolation stuff around a bit at the end and dropped a set of one of them because i was tired and needed to catch a train. Was pretty cool to do some different movements at the end there though.

All in all a pretty productive session, however knackering. At least i have the weekend to recover

Posted by: ReproMan

I always find that anything after deadlifts is harder! Good looking lifts as usual!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

I always find that anything after deadlifts is harder! Good looking lifts as usual!

Too right, i still consider them the most taxing movement ever devised. Even after the OH Squats, and other Deadlift variations, i think the regular ones are the closest thing to having a baby ill ever experience.

And cheers, dude, im getting better

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Calve Stretches - 2x10 (Per leg)
Kneeling Squats - 2x10
Wall Retractions - 2x10
Quad Stretches - 2x10 (Per leg)
Crunches - 1x10
Inch Worms - 2x5 (3 second isometric at top)

Workout

ATG Squats - 14, 14 @ 20KG BB (1:00 RI)
Overhead Press - 6, 6, 6, 6 @ x2 26KG DBs (1:45 RI)
Single Leg RDLs - 12, 12, 12 @ x1 18KG DB (1:15 RI)
Dips - 3, 3, 3, 3, 3, 3 @ BW + 18KG (2:00 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Wasnt as tired as i usually am after a workout today. Dips were very pleasing. Didnt have much problem at all. Balance went on the 1LRDLs once or twice, but other than that im happy.

Was watching this personal trainer woman and her client in there today, despite both being rather hot, i couldnt help but laugh at the shit they were doing. So much damned arm isolation...

Posted by: DOMS

Quote:

Originally Posted by Gazhole

ATG Squats - 14, 14 @ 20KG BB (1:00 RI)
Overhead Press - 6, 6, 6, 6 @ x2 26KG DBs (1:45 RI)

If you don't mind me asking, why are your Overhead Presses more than your ATG Squats?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

If you don't mind me asking, why are your Overhead Presses more than your ATG Squats?

Because i use Undulating Periodization on my exercises atm. OH Press was on a high rep setting today.

Its always changing! So dont worry, my squats arent lower than my Oh Press.
I havent done a low rep ATG Squat for ages though because my gym doesnt have a bloody squat rack.

Posted by: mike456

I see your putting the info in the stickies to use, good program and numbers.

Posted by: Gazhole

Quote:

Originally Posted by mike456

I see your putting the info in the stickies to use, good program and numbers.

Knowledge is useless without an application!

And cheers, man. I really like this program, im pleased with how its turning out

Posted by: Gazhole

I dont have the time to attach my usual babble on the end of this, but suffice to say last week was a bad one. Was stressed, tired, skipping meals etc. So i say "fuck it" to Friday's workout and went out with my friends a few hours early, and proceeded to eat like shit (and a lot less) over the weekend. Lost a few pounds, but i needed to chill out.

Stress is a horrible thing :P.

Anyway, the first one is Wednesday's workout and the second was what i did Today. The warmups were the same as i usually do for both:

Wednesday

Deadlifts - 3, 3, 3, 3, 3, 3 @ 100KG BB (2:00 RI)
Bench Press - 14, 14 @ x2 26KG DBs (1:00 RI)
Overhead Squats - 6, 6, 6, 6 @ 30KG BB (1:45 RI)
WG Chin Ups - 12, 10, 8+4 @ BW (1:15 RI)
OH Triceps Ext - 14, 14 @ x1 10KG BB (0:45 RI)
Bench Rows - 12, 12 @ x1 20KG DB (1:30 RI)

Today

Bulgarian Squats - 6, 6, 6, 6 @ 30KG BB (1:45 RI)
Overhead Press - 12, 12, 12 @ x2 18KG DBs (1:15 RI)
Single Leg RDLs - 3, 3, 3, 3, 3, 3 @ x1 26KG DB (2:00 RI)
Dips - 18, 12+6 @ BW (1:00 RI)
Farmers Walks - 4, 4, 4 @ x2 38KG DBs (1:30 RI) 1 Rep = 5MTR.
Bent Over Rows - 12, 12, 12 @ x2 16KG DBs (1:30 RI)

Posted by: ReproMan

Sometimes sayin "fuck it" is a good thing.

How do you do the bench rows on a flat or an incline?

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Sometimes sayin "fuck it" is a good thing.

How do you do the bench rows on a flat or an incline?

I think so. If i had worked out that day it would have been a crappy session, id be even more tired, even more stressed out, and wouldnt have been able to go out and actually have a pretty good night.

Like they say..."Not every day can be a championship day."

And i do the Bench Rows on a flat. If i tried them on an incline/decline i assure you i would fall over :P.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

P-Funk suggested to Akira trying them on an incline, but they looked kinda awkward when I watched him do them. It's hard getting the weights in place, and the bench seems to hinder the ROM.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

P-Funk suggested to Akira trying them on an incline, but they looked kinda awkward when I watched him do them. It's hard getting the weights in place, and the bench seems to hinder the ROM.

What did teh Funkzor say were the benefits of doing them on an incline? Or if not the benefits, the differences of that movement?

Might try them next time just to see what theyre like, i like mixing the last two exercises of the session up on this program because its mostly isolation or accessory stuff.

I may even do a few sets of curls soon

.

More seriously though, think im gonna go for a PR tonight.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

.

More seriously though, think im gonna go for a PR tonight.

Not sure, but he suggested putting a DB on the seat and sitting on it so your face isn't burried in the bench.

PR on what?

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Not sure, but he suggested putting a DB on the seat and sitting on it so your face isn't burried in the bench.

PR on what?

DB Bench by the looks of things. Will be trying for x2 40KG DBs.

I really need to work on my Squats though, if i get this PR today i will be effectively benching my current ATG Squat PR...

Stupid gym not having a squat rack. The only thing close is the smith maching which i refuse to even breathe next to :P.

I guess i could turn the bench with the BB holder thingy on it around, set them as high as they can go, and use that as a squat rack...the problem there is that ill be unrack the weight in a half-squat position, lol.

What you reckon? Any suggestions?

Posted by: ReproMan

Geez, I don't know, I've never been faced with that dilemma.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Geez, I don't know, I've never been faced with that dilemma.

I know. Im seriously annoyed about it though. I mean, they have a maching for CALVE RAISES but no Squat Rack?

WTF!!?!?!

My wheels are pretty good, i can Deadlift a fair bit, and i can do various kinds of squat, but jesus....its embarassing being able to bench more than youve ATG Squatted.

Last time i did them was literally months ago, in the summer, when i could use my own squat rack in the yard. That was 80KG. I know i could do at least 100KG now, im sure of it...

Stupid gym.

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Quad Stretches - 2x10 (Per leg)
Kneeling Squats - 2x10
Wall Retractions - 2x10
Inch Worms - 1x5 (3 second isometric at top)

(For some reason Calve Stretches either slipped my mind while doing the warmup, or i cant remember doing them now for the life of me...i hate not knowing. This will drive me insane.)

Workout

Romanian Deadlifts - 12, 12, 12 @ x2 34KG DBs (1:15 RI)

Bench Press - 3, 3 @ x2 38KG DBs (2:00 RI)
Bench Press - 3, 3, 3, 3 @ x2 40KG DBs (2:00 RI) - PR

Overhead Squats - 14, 14 @ 10KG BB (1:00 RI)
Wide Grip Chin Ups - 6, 6, 6, 6 @ BW + 10KG (1:45 RI)

Standing Tricep Extensions - 14, 14 @ 10KG BB (0:45 RI)
Incline Dumbell Bench Rows - 12, 12 12 @ x1 20KG DB (1:30 RI)

***

Good workout today. Very pleased. The PR was damned hard, but worth it. The last set was incredibly slow, haha. I was really pushing on that one.

Was also especially pleased with the WG Chins this time, form was improved some, and i managed all the reps i planned. My lats are killing me now though.

As suggested by P-funk and FatCatMC i tried the DB Rows on a moderate incline and quite enjoyed the change, ill definitly do them again. The incline seemed to recruit the lower portion of my traps more that the flat version, but my rear delts still got a good run for their money.

Yup. Knackered again, lol. Im constantly surprised i can make it through all these exercises and still come out the other side.

Posted by: ReproMan

Sweet, WTG on the PR!!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Sweet, WTG on the PR!!

Cheers, man

.

I had that feeling i was going to get it...like when your girl looks at you after a few drinks in that way that says "i want to take it up the pooper, tonight".

Except it was a set of Dumbells.

I'm really tired...

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Got my blood pressure taken the other day, since it runs in the family i like to keep on top of it. Was 143/84. Not too bad!

Also, my weight has gone up by 7 lbs, giving me a 177 total. I'm going for 185 or 190 as my target weight, maybe 200 depending on how 185/190 looks. After that its gonna be all maintainence.

I dont particularly want to get much bigger than that really. Better have breakfast now.

I know what you mean. About 200 is my goal depending on how I look, but I don't want to get really huge.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

I know what you mean. About 200 is my goal depending on how I look, but I don't want to get really huge.

Thats an old post, but thanks for dropping by! Lol.

Im 182 now, i think if i managed to get up to 190 without any significant increase in bf% ill be pretty much at my size goal.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Thats an old post, but thanks for dropping by! Lol.

Im 182 now, i think if i managed to get up to 190 without any significant increase in bf% ill be pretty much at my size goal.

Nice. I'm 184 now with about 9 % body fat. I think, I'm going for about 200 though.

Posted by: Gazhole

Skipped the gym again on friday. 1 - I was running a 3 person office on my own that day, 2 - I felt like surprising my girlfriend, which required an early train to where she lives.

Managed to fit in some circuit stuff though. All rep tempos are 1/0/1, or as close as i could get to that (im in the air for a lot of the time on some exercises):

Jump Squats x 20
Plyometric Push Ups x 20
Crunches x 20
One Legged RDLs x15 per leg
Diamond Push Ups x 15

30s Rest

Split Squats x 15 per leg
Regular Push Ups x 20
Reverse Crunches x 20
RDLs x 20

30s Rest

Jumping Jacks x 50
Tick Tocks x 10 per side
Squat Thrusts x 25
Russian Twists x 10 per side

30s Rest

Planks x 30s

***

I was gonna do some hops after the plank, but i couldnt manage it. Wasnt ideal, but it got me tuckered out for a while, so im happy.

Posted by: Double D

Nice lookin circuit stuff. I used to do something similiar. Got the blood pumpin a little.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Nice lookin circuit stuff. I used to do something similiar. Got the blood pumpin a little.

Youre not kidding. For a workout that lasts ten minutes, max, its pretty damned intense :P.

Im never too bothered about skipping Friday's workouts on this program, since i just repeat exactly what i did on Monday, so its a nice window every now and again to mix it up

Posted by: Double D

Agreed variety and rest is always good from time to time.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Agreed variety and rest is always good from time to time.

definitely!

Circuit training is one thing i think i could do a lot more of and get into if i tried.

Posted by: Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Calve Stretches - 2x10 (Per leg)
Kneeling Squats - 2x10
Wall Retractions - 2x10
Quad Stretches - 2x1 (Per leg, 10 sec iso)
Inch Worms - 1x5 (3 second isometric at top)

Workout

Romanian Deadlifts - 14, 14 @ x2 36KG DBs (1:00 RI)
Bench Press - 6, 6, 6, 6 @ x2 36KG DBs (1:45 RI)
Overhead Squats - 12, 12, 12 @ 15KG BB (1:15 RI)
Wide Grip Chin Ups - 3, 3, 3, 3, 3, 3 @ BW + 12KG (2:00 RI)
Overhead Tricep Extension - 14, 14 @ 10KG BB (0:45 RI)
Farmers Walks - 4, 4, 4 (5MTR REP) @ x2 38KG DBs (1:30 RI)

***

I hit all my marks, at the correct weights, with the correct rest intervals, within a reasonable time frame (60 mins approx). My hands hurt from the Farmer's Walks, but thats my only problem with today's session.

In short, it was perfect. I couldnt be happier. Form was tight and with no excessive movement on Chin Ups, which was my main target for today.

I'll be going into the gym in high spirits on Wednesday for another PR. I havent checked what exercise it'll be though, haha.

Off to bed, young Gareth.

Posted by: Double D

Wish you the best with the PR on weds. I know for one I am always very confident whenever I go for them and I set myself up to get it and if I dont I feel let down the rest of the day, which is more incentive to knock it out, good luck to ya!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Wish you the best with the PR on weds. I know for one I am always very confident whenever I go for them and I set myself up to get it and if I dont I feel let down the rest of the day, which is more incentive to knock it out, good luck to ya!

Confidence is totally important when you're trying to lift for PRs. Its the one occaision when i think its okay to psych yourself up, i generally dont like to do that, i prefer being kind to my CNS, haha.

Im glad the workout went well, im rearing to go now.

Cheers for the support, man

, its always welcomed!

Posted by: ReproMan

Quote:

Originally Posted by Double D

Defintely! Good luck!!

Posted by: Gazhole

Cant remember what i did for warm up, it was pretty much the usual thing though. I may have done a few more shoulder movements because theyve felt a little tight today, but that was about it.

Workout

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 40KG BB (2:00 RI) - PR
Overhead Squats - 14, 14 @ x2 16KG DBs (1:00 RI)
Single Leg Romanian Deadlifts - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 10+2 @ BW + 8KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Good workout, but incredibly tiring. I was contemplating dropping the last two exercises altogether, but im glad i didnt in a way, haha. Managed to get through it, but was rather fatigued in the car on the way home.

Saying that, lately i feel a lot stronger as a unit, throughout my whole body. Just walking around i feel more "solid" and whatever. I suppose thats a good thing. I cant really explain it, but its quite cool.

My conditioning has really improved on this program aswell, thats another thing ive noticed.

Awesome.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Cant remember what i did for warm up, it was pretty much the usual thing though. I may have done a few more shoulder movements because theyve felt a little tight today, but that was about it.

Workout

Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 40KG BB (2:00 RI) - PR
Overhead Squats - 14, 14 @ x2 16KG DBs (1:00 RI)
Single Leg Romanian Deadlifts - 6, 6, 6, 6 @ x1 24KG DB (1:45 RI)
Dips - 12, 12, 10+2 @ BW + 8KG (1:15 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs (1:30 RI)
Calve Raises - 16, 16 @ x2 28KG DBs (0:45 RI)

***

Good workout, but incredibly tiring. I was contemplating dropping the last two exercises altogether, but im glad i didnt in a way, haha. Managed to get through it, but was rather fatigued in the car on the way home.

Saying that, lately i feel a lot stronger as a unit, throughout my whole body. Just walking around i feel more "solid" and whatever. I suppose thats a good thing. I cant really explain it, but its quite cool.

My conditioning has really improved on this program aswell, thats another thing ive noticed.

Awesome.

Sweet! Got your PR!! Congrats!

I felt the same way when I was done with my full body routine. All around stronger and more "fit."

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Sweet! Got your PR!! Congrats!

I felt the same way when I was done with my full body routine. All around stronger and more "fit."

Cheers man! I honestly felt i could have gone heavier on the Squats, but it would have been a real struggle to finish up the session after that. I gotta have a one off day where i just max out on the big three. Just to see where im at...

And damned right! Full Body FTW!!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Warmup

Supine Glute Bridges - 2x10 (3 second isometric at top)
Shoulder Circles - 2x10 (5 forward + 5 back per arm)
Calve Stretches - 2x10 (Per leg)
Kneeling Squats - 2x10
Wall Retractions - 2x10
Quad Stretches - 2x1 (Per leg, 10 sec iso)
Inch Worms - 1x5 (3 second isometric at top)

Workout

Romanian Deadlifts - 14, 14 @ x2 34KG DBs (1:00 RI)
Bench Press - 6, 6, 6, 6 @ x2 34KG DBs (1:45 RI)
Overhead Squats - 12, 12, 12 @ 12.5KG BB (1:15 RI)
Wide Grip Chin Ups - 3, 3, 3, 3, 3, 3 @ BW + 10KG (2:00 RI)

***

Cut it a bit short today because im still really fatigued from Wednesday, and Monday's perfection also. Still got a pretty good session out of it though. Took the weight down and cut the last two exercises is all.

Nice. Nothing wrong with cutting it short. You had a big week man, and it still looks like you got a good workout in.

I've been toying around with a new full body routine all day. Can't wait to start it in a few weeks..

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Yeah, you cant go all out all of the time. Better off taking it "easy" once in a while. Though i was still thinking about passing out during Oh Squats, haha.

And cool on the new program! What sort of thing are you doing with it? I love designing programs, for some reason its incredibly fun.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Gonna be full body 3x's a week. Posted it in my journal.

Posted by: Double D

I wish I knew what KG converted into pounds were...I have never been good with math, haha.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I wish I knew what KG converted into pounds were...I have never been good with math, haha.

KG x 2.2 = lbs.

Thats why you get stupid figures like 77lbs and stuff, haha.

Posted by: Double D

Ah I see. I have lifted with kg's before and I had to go by feel. I had no idea what I was lifting I just knew it was heavy. haha

Posted by: Gazhole

Quote:

Originally Posted by Double D

Ah I see. I have lifted with kg's before and I had to go by feel. I had no idea what I was lifting I just knew it was heavy. haha

Lol, thatd really get annoying fast. I like precision.

So what did you write down on your sheet for the day? "Moderately Heavy", "Lightish"

Posted by: Double D

Haha.....it was something like:
really light (I think it almost hit the ceiling)
Ok, but need more weight
Way to fuckin heavy
Ok maybe still a little to heavy
Just right, about time!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Haha.....it was something like:
really light (I think it almost hit the ceiling)
Ok, but need more weight
Way to fuckin heavy
Ok maybe still a little to heavy
Just right, about time!

haha, im just imagining a set of dumbells with "Way too fucking heavy!" on them.

I gotta market those.

Posted by: Double D

Yeah for sure. It would be a best seller for sure!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah for sure. It would be a best seller for sure!

If i ever start a gym, all the weights in there will be marked in this way.

I will be heralded as a revolutionary!

Children will argue over who will win a fight - me, or Superman.

Posted by: Double D

Haha.....I figure they will look at you as the next Wieder. Taking weight lifting to the next level rather than bodybuilding.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Haha.....I figure they will look at you as the next Wieder. Taking weight lifting to the next level rather than bodybuilding.

Itll be my legacy to the world

Posted by: Double D

Could be bigger than Powerblocks?!?!

Posted by: Gazhole

Warmup

Single Leg Glute Bridges - 2x5 per leg (2 sec iso)
Shoulder Circles - 2x20 per arm (10 forward, 10 back)
Kneeling Squats - 2x10
Wall Retractions - 2x10
Push Ups 1x10
Inch worms 1x5 (5 sec iso)

Workout

(2:00 RI)
Deadlifts - 3, 3 @ 100KG BB
Deadlifts - 3, 3 @ 110KG BB
Deadlifts - 3, 3 @ 120KG BB - PR

(1:00 RI)
Bench Press - 14, 14 @ x2 26KG DBs

(1:45 RI)
Overhead Squats - 6, 6, 6, 6 @ 30KG BB

(1:15 RI)
Wide Grip Chin Ups - 12, 6+3, 6 @ BW + 2KG

(0:45 RI)
Overhead Tricep Extension - 16, 16 @ 10KG BB

Warmdown

Various Static Stretches - 10 mins

***

Skipped bench rows today because after those Deadlifts i was totally wiped. Chin Ups didnt go too badly, but they didnt exactly shatter any world records either, haha. Nevermind. My shoulders and back were just dead after the rest of the session, especially OH Squats. Those were killer today.

Still, im very pleased with today! Wanted to get a PR on Deads before this program is over, so moved my PR attempt day to Monday this week.

Starting to feel a little shakey now. Knew i would since im coming up to the end of this 8 week program, so my body is probably dying for a break. Still, only another 5 sessions to go and its plain sailing till after Christmas.

COME ON.

Posted by: ReproMan

Sweet! WTG on the Dead PR.

I was thinking of that for myself today but I don't think I'm getting to the gym.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Sweet! WTG on the Dead PR.

I was thinking of that for myself today but I don't think I'm getting to the gym.

Noooo! How come? Youre regular gym is closed atm, isnt it?

And cheers, man! Im feeling wiped now!

Posted by: Gazhole

Ugh. Not going to Gym tonight. I feel really wiped, my stomach is a little iffy, and my head is absolutely spinning. Thinking its the onset of some kind of flu. Mum had the same thing not so long ago, and it passed in a few days.

I have a day off work on Friday anyway, so ill see how i feel then. Perhaps i can give it one last heavy workout and then unload next week before Xmas break.

If im ill though, i guess two weeks off wont hurt.

Sucks though. Glad i moved my PR to Monday, now.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Noooo! How come? Youre regular gym is closed atm, isnt it?

And cheers, man! Im feeling wiped now!

Yeah, my gym will be closed for an undisclosed amount of time.

I figure that it would be cheaper to get a month somewhere local than the gas cost would be commuting.

Not too pleased right now.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Ugh. Not going to Gym tonight. I feel really wiped, my stomach is a little iffy, and my head is absolutely spinning. Thinking its the onset of some kind of flu. Mum had the same thing not so long ago, and it passed in a few days.

I have a day off work on Friday anyway, so ill see how i feel then. Perhaps i can give it one last heavy workout and then unload next week before Xmas break.

If im ill though, i guess two weeks off wont hurt.

Sucks though. Glad i moved my PR to Monday, now.

Yeah, you're probably better off skipping if ya feel sick..

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Yeah, my gym will be closed for an undisclosed amount of time.

I figure that it would be cheaper to get a month somewhere local than the gas cost would be commuting.

Not too pleased right now.

Bah. That sucks ass. Nothing like somebody throwing a gigantic spanner in the works.

Quote:

Originally Posted by FatCatMC

Yeah, you're probably better off skipping if ya feel sick..

Im pissed though, i hate it when stuff like this happens. Setbacks will not be tolerated!

Posted by: Gazhole

Warmup - Activation + Dynamic Flexibility

Workout

(1:00 RI)
Bulgarian Squats - 14, 14, @ 10KG BB

(1:45 RI)
Single Arm Overhead Press - 6, 6, 6, 6 @ 26KG DB

(1:15 RI)
Glute Ham Raises - 6, 6, 6 @ BW

(2:00 RI)
Dips - 3, 3, 3, 3, 3, 3 @ BW + 20KG - PR

(1:30 RI)
Bent Over Rows - 10, 10, 10 @ x2 18KG DBs

(0:45 RI)
Calve Raises - 16, 16 @ x2 28KG DBs

Warmdown - Static Stretching

***

Good workout today. Wanted to get another PR before i do an unload next week. At least i think it was a PR...i honestly cant remember if ive done 20KG on Dips before...

Tested out Glute Ham Raises for the first time today aswell, they hurt. Lol. My calves really ached, as did the backs of my knees. My Hams were rather fucked also, i couldnt walk properly afterwards. I could only manage about 6 today per set, for assistance i put my hands on the edge of the seat i was kneeling on (lat pulldown machine) and applied a little pressure.

Also tried one armed overhead presses, which was enjoyable. I really liked them. Could do the same weight as i do for regular ones aswell, which i was a little surprised about.

So yeah, good workout. Looking forward to my unload next week.

Posted by: P-funk

yea, glute ham raises are brutal!

Posted by: Gazhole

Quote:

Originally Posted by P-funk

yea, glute ham raises are brutal!

Im feeling that now...i cant actually get out of this damn chair

Posted by: P-funk

don't get up man. just sit there and enjoy it (kind of like a lap dance).

Posted by: Gazhole

Quote:

Originally Posted by P-funk

don't get up man. just sit there and enjoy it (kind of like a lap dance).

It may end up like that, with all my blood rushing to my posterior chain i just might start hallcinating

Posted by: ReproMan

Good looking workout as usual!

When I'm done doing a set of weighted hypers, I don't know where I am for a few seconds. I guess it's all the blood rushing to my head. Feels pretty cool actually.

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Good looking workout as usual!

When I'm done doing a set of weighted hypers, I don't know where I am for a few seconds. I guess it's all the blood rushing to my head. Feels pretty cool actually.

Haha, its probably not a good thing to be light headed when throwing the weight around that you do, but its all in good fun, lol

I did have that today at the start of the workout. High rep Bulgarians make for much woosyness.

Hmm :P.

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