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Strength Dedication Ambition
- Thread starter Gazhole
- Start date
Trust me, i hope im better soon too. I hate illness.
Its easing off today i think, plenty of sleep and R+R usually cures me of most things. Back is still playing up though.
Hows things with you, DD?
How's it feeling today?
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I hope you're getting better, Gaz!
Hey everybody, thanks loads for the kind words 
Sorry i havent been on here regular, between the usual busyness, getting early nights because of the flu last week, and the stupid back situation i havent really gotten much time to internet it up.
My flu is basically gone, my sinuses are still slightly full but the whole fatigue and murky-head-ness that comes with it is 95% gone now. Im still dosing myself up with stuff, haha.
My back is a hell of a lot better also. Its still not perfect, just a moderate uncomfortableness. It seems to have isolated itself closer to my hips, so im thinking i have some sort of hip tightness/mobility/flexibility issue that i need to look at. It makes sense, since i consider my hams and back my two strongest areas, and i do some work primarily directed at my glutes quite regular.
Ive started static stretching post-workout, and stretching on off days aswell, but if anybody has any specific things that could help if i do indeed have a hip issue, then please fire away! It might not be the case, but a process of elimination will reveal whats actually wrong. Sherlock Holmes style. Word.
Ummm, went back to the gym on Monday, and did some conditioning work. Wasnt a lot because i wanted to see how i held up, but here we go:
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Reverse Crunches (1 sec pause at top) - 2x20 @ 20sec rest
30sec rest
Planks (45sec) - 2x1 @ 30sec rest
Workout - PHASE 3: Conditioning (UPPER)
1a) Bench Press - 14, 14 @ x2 30KG / 66lbs DBs (1:00 RI) - PR
1b) Bench Rows - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
2a) Single Arm OH Press - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
2b) Supine Rows - 14, 14 @ BW + 7.5KG / 16.5lbs (1:00 RI) - EASY!
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
TOTAL GYM TIME = 60-70 mins
Sorry i havent been on here regular, between the usual busyness, getting early nights because of the flu last week, and the stupid back situation i havent really gotten much time to internet it up.
My flu is basically gone, my sinuses are still slightly full but the whole fatigue and murky-head-ness that comes with it is 95% gone now. Im still dosing myself up with stuff, haha.
My back is a hell of a lot better also. Its still not perfect, just a moderate uncomfortableness. It seems to have isolated itself closer to my hips, so im thinking i have some sort of hip tightness/mobility/flexibility issue that i need to look at. It makes sense, since i consider my hams and back my two strongest areas, and i do some work primarily directed at my glutes quite regular.
Ive started static stretching post-workout, and stretching on off days aswell, but if anybody has any specific things that could help if i do indeed have a hip issue, then please fire away! It might not be the case, but a process of elimination will reveal whats actually wrong. Sherlock Holmes style. Word.
Ummm, went back to the gym on Monday, and did some conditioning work. Wasnt a lot because i wanted to see how i held up, but here we go:
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Reverse Crunches (1 sec pause at top) - 2x20 @ 20sec rest
30sec rest
Planks (45sec) - 2x1 @ 30sec rest
Workout - PHASE 3: Conditioning (UPPER)
1a) Bench Press - 14, 14 @ x2 30KG / 66lbs DBs (1:00 RI) - PR
1b) Bench Rows - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
2a) Single Arm OH Press - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
2b) Supine Rows - 14, 14 @ BW + 7.5KG / 16.5lbs (1:00 RI) - EASY!
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
TOTAL GYM TIME = 60-70 mins
hey man, just reading your journal and your title definitely suits you for sure!
I'll be in checking things out!
getting sick definitely sucks, but its good you're back at it now.
I'll be in checking things out!getting sick definitely sucks, but its good you're back at it now.
I've been stretching on my days off as well, seems to be working wonders.
So you take time off, get sick, and come back to set a PR!! Awesome!
So you take time off, get sick, and come back to set a PR!! Awesome!
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Great workout, Gaz!
As for stretching, I'm making it a habit to stretch every half-hour or so while I'm at work. That, more than anything else, is really improving my flexibility. I do about 2 minutes of stretching per break.
Oh, and I don't know what a half-hour US converts into your metric units.
As for stretching, I'm making it a habit to stretch every half-hour or so while I'm at work. That, more than anything else, is really improving my flexibility. I do about 2 minutes of stretching per break.
Oh, and I don't know what a half-hour US converts into your metric units.
hey man, just reading your journal and your title definitely suits you for sure!
getting sick definitely sucks, but its good you're back at it now.
Compulsive Shithead suits me, or Strength, Dedication, Ambition?
Either way its probably right, lol.
Thanks for stopping in, dude
.Hows things?
I totally feel more flexible for stretching more often. Especially in the hamstrings. I dunno, maybe i have a tight posterior chain overall? I hate the body
.But thankyou, i was pretty surprised with the PR myself! I only used those DBs because the other ones were in use and i was impatient, still...seems to have paid off!
I felt way stronger on that whole workout to be honest, i think using extended negatives has really improved my endurance. TUT really works, it seems!
Great workout, Gaz!
As for stretching, I'm making it a habit to stretch every half-hour or so while I'm at work. That, more than anything else, is really improving my flexibility. I do about 2 minutes of stretching per break.
Oh, and I don't know what a half-hour US converts into your metric units.
Cheers DOMS old chap!
And yeah, im starting to see why everybody reccomends frequent stretching and flexibility work whatever your goals are. I should start doing it at work actually, people would look at me funny and i like that.
Oh, and i think 1 minute US = 0.34 of a Jiffy. So 10 jiffys = 30 minutes, also known as a british hour. This is why theres a time difference between us and the rest of the world.
the Strength, Dedication, Ambition..although the wise remarks I see in some of your posts crack me up too lol.
things aren't bad, can't complain because no one would listen to me! ha
hows everything across the Atlantic?
things aren't bad, can't complain because no one would listen to me! ha
hows everything across the Atlantic?
Did you know that being a bit ill actually makes you stronger? I believe it's because of the huge amount of anti-bodies the body makes.
Very good bench press you got there, gaz.
Very good bench press you got there, gaz.
Lol, well thankyou on both counts!
Everything is good over here really, i dont pay much attention to whats going on outside my immediate friends and family.
Hows the training going?
Ha ha, i didn't notice that! Ace!
Maybe i should take a week off too
Its a good idea every once in a while! I dont plan on making a habit of it
.Thats cool! If i ever compete ill go kiss a hobo a few days before contest, haha
.I still hate being ill though.
And thanks dude
. It could be a lot better though, i know my BB Bench could improve a load more. I guess we'll find out in the strength portion of this program!
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training is going pretty well, thanks for asking. started doing some strength training this week for the next couple of weeks, so we'll see how that goes!
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Single Leg Reverse Crunches - 1x15 (per leg) @ 20sec rest
30sec rest
Crunch ISO (30sec) - 1x1 @ 30sec rest
Workout - PHASE 3: Conditioning (LOWER)
1a) Seiza Squats - 14, 14 @ x2 32KG / 70.4lbs DBs (1:00 RI)
1b) Overhead Squats - 14, 14 @ 17.5KG / 38.5lbs BB (1:00 RI)
2a) Glute Ham Raises - 8, 8 @ BW (1:00 RI) - PR!
2b) Leg Extensions - 14, 14 @ 65KG / 143lbs (1:00 RI)
3) Plate Pinches - 15sec, 10sec @ x2 10KG / 22lbs Plates Per Hand (0:15 RI)
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
TOTAL GYM TIME = 60 mins
***
Not bad. Not bad at all.
That first superset absolutely fucking slayed me though, haha. I was gasping like a drowning rat in a bath.
Back held up alright untill the end, i felt a twinge in the very last rep of GHRs and now its a little off. Ill have a bath later on and see if that eases it. Its not a pain like before, its just a dull ache rather than a tightness.
Anybody want to donate me a back?
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Single Leg Reverse Crunches - 1x15 (per leg) @ 20sec rest
30sec rest
Crunch ISO (30sec) - 1x1 @ 30sec rest
Workout - PHASE 3: Conditioning (LOWER)
1a) Seiza Squats - 14, 14 @ x2 32KG / 70.4lbs DBs (1:00 RI)
1b) Overhead Squats - 14, 14 @ 17.5KG / 38.5lbs BB (1:00 RI)
2a) Glute Ham Raises - 8, 8 @ BW (1:00 RI) - PR!
2b) Leg Extensions - 14, 14 @ 65KG / 143lbs (1:00 RI)
3) Plate Pinches - 15sec, 10sec @ x2 10KG / 22lbs Plates Per Hand (0:15 RI)
Warmdown - Mobility
As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)
Warmdown - Static Stretching
Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves
x30sec per hold per side/arm/leg if applicable.
TOTAL GYM TIME = 60 mins
***
Not bad. Not bad at all.
That first superset absolutely fucking slayed me though, haha. I was gasping like a drowning rat in a bath.
Back held up alright untill the end, i felt a twinge in the very last rep of GHRs and now its a little off. Ill have a bath later on and see if that eases it. Its not a pain like before, its just a dull ache rather than a tightness.
Anybody want to donate me a back?
Last edited:
Yeah, i love Supine Rows! I was really ego-stoked when one of my friends from the gym tried them and found them tough as hell at a weight i found little problem.
He Deadlifts more than me, so i needed that
.
training is going pretty well, thanks for asking. started doing some strength training this week for the next couple of weeks, so we'll see how that goes!
Awesome
.Strength work is great. Hopefully in a few weeks ill be up to par again, so i can start my strength phase.
look at that, coming back from being sick and setting a PR! nice stuff Gazhole!
And modest too!
Nah, good work Gaz! Im glad you feel better - and that 1st superset looks brutal!
But i did get 2 PRs! Its not boasting if its true
Touch wood, my back IS feeling a lot better today i have to say!
It was pretty damned tough. Those Seiza Squats are really hard in high reps, ive never done them above 6 reps before, haha.
Hows things?
I know, i know - next thing you'll be putting all your PR's in bold like me
Im grand - thanks for asking. I had a bit of an embarrassment in the gym today. I did a quick warmup on the treadmill and had my mp3 player on and left it sitting on the console. So im jogging away merrily and by mistake i catch my hand on my earphone cable, knocking the mp3 off the console. So, it takes a slow dive to the treadmill belt, unattaching the earphone cable as it goes - all the while im thinking 'don't trip up on this fucking treadmill, dont trip up, don't trip up . . . '
So, my player hits the belt, bounces once in a sort of teasing way, like if you were quick, you might just be able to catch it, then gets whipped up by the belt, flung off the far end and scoots all the way across the gym, in front of all of the bikes, and lands in the squat rack.
At this point, i've realised im now going to have to face the embarrassment and fetch my mp3 back, and have stopped the treadmill. So as i turn to step off i realise that the guy using the squat rack (to do squats - a rarity in my gym) was actually mid-set as my mp3 appeared under his ass.
I believe it was the fastest movement i ever made to retrieve my mp3 from under this guys butt, and leave the gym.
I waited at least half an hour before going back in to complete my workout!
Im grand - thanks for asking. I had a bit of an embarrassment in the gym today. I did a quick warmup on the treadmill and had my mp3 player on and left it sitting on the console. So im jogging away merrily and by mistake i catch my hand on my earphone cable, knocking the mp3 off the console. So, it takes a slow dive to the treadmill belt, unattaching the earphone cable as it goes - all the while im thinking 'don't trip up on this fucking treadmill, dont trip up, don't trip up . . . '
So, my player hits the belt, bounces once in a sort of teasing way, like if you were quick, you might just be able to catch it, then gets whipped up by the belt, flung off the far end and scoots all the way across the gym, in front of all of the bikes, and lands in the squat rack.
At this point, i've realised im now going to have to face the embarrassment and fetch my mp3 back, and have stopped the treadmill. So as i turn to step off i realise that the guy using the squat rack (to do squats - a rarity in my gym) was actually mid-set as my mp3 appeared under his ass.
I believe it was the fastest movement i ever made to retrieve my mp3 from under this guys butt, and leave the gym.
I waited at least half an hour before going back in to complete my workout!
Oh dear! Hahahahaha, well thats a new one on me 
I think everybody has embarrassing gym moments every once in a while. I remember not so long back when my trousers split all the way over my ass during a set of squats. Thatll teach me to go ATG, i had to complete the rest of the session with my butt showing. Sigh.
I think everybody has embarrassing gym moments every once in a while. I remember not so long back when my trousers split all the way over my ass during a set of squats. Thatll teach me to go ATG, i had to complete the rest of the session with my butt showing. Sigh
.
I think everybody has embarrassing gym moments every once in a while. I remember not so long back when my trousers split all the way over my ass during a set of squats. Thatll teach me to go ATG, i had to complete the rest of the session with my butt showing. Sigh
What? You didn't leave immediately
I can just imagine plates clattering and equipment crashing as everyone double takes at the bottom of every one of your reps from that point on!
katt
Registered
haha that is funny! 
I'm glad we were the only ones that had an embarrassing gym visit.. but we didn't leave, we just ignored it and went on.
I'm glad we were the only ones that had an embarrassing gym visit.. but we didn't leave, we just ignored it and went on.
What? You didn't leave immediately
I can just imagine plates clattering and equipment crashing as everyone double takes at the bottom of every one of your reps from that point on!
Of course i didnt leave, i have a fantastic arse, no reason to hide it
. People will build theme parks on it one day.Besides, i had a workout to do goshdarnit!
haha that is funny!
At the end of the day, the idiots who dont know what theyre doing in there are more embarrassing than my naked rear end or an mp3 player with a mind of its own.
My naked rear end with a mind of its own on the other hand is horror movie material. Kinda like "Idle Hands" but with a bottom...
Ewww...
