Strength Dedication Ambition

[Gazhole]

Warmup - Activation + Dynamic Flexibility

Supine Glute Bridges - 2x12
Shoulder Circles - 1x12 per arm per direction
Kneeling Squats - 2x12
Standing Side Bends - 1x12 per side
Standing Knee Raises - 1x12 per leg
Shoulder Dislocations - 1x12 per arm
Butt Kickers - 1x12 per leg

Workout - "Hmmm...i should probably buy protein..." (Fullbody)

Resistance
Pullups - 8, 8 @ BW (1:30 RI)

Romanian Deadlifts - 12, 12 @ x2 25KG / 55lbs DBs (1:30 RI)

Overhead Presses - 14, 14 @ x1 30KG / 66lbs BB (1:30 RI)

Cardio

Stationary Bike - 5mins Warmup @ Level 3 (Maxed Out At 120 HR)
Stationary Bike - 5mins Work @ Level 10 (Maxed Out At 175 HR)
Stationary Bike - 5mins Warmdown @ Level 5 (Lowered To 130 HR)

Heartrates are only a rough guide, i dont really trust the readings on the machine itself.

TOTAL GYM TIME = 56 Mins

***

Not too bad today really. On the whey home i bought some protein (im so funny) Whey Maxx or something, supposedly quite popular in Canada. It was £60 for 10lbs bag so i thought id go for it. Ive budgeted for 2 shakes on training days (PreWO and PostWO) and one on rest days as an extra "meal". This will last me about 13 weeks, so thats pretty good methinks.

Guess my goal of getting to 200 may have to go on hold for now. At least untill i can budget better for food, and/or find a job that fits in with my lecture schedule.

We shall see.

Knackered now, but not dead like last time. I took the weights down another "level" and that seems to have done the trick. Will be keeping some sort of cardio in as a permenant fixture from now on. I need it.

 

[BoneCrusher]

you sound like a viking in that first part, a bodybuilding viking...and with a name like Bonecrusher...are you an unknown norse God, and you're just not telling us?

I am back though, and already it feels like i never left. Its good to be back

Hows life, BC?

Haha ... just call me Loki.

Hows life, BC?

Killer. I'm on a plyo routine for another week before I break for 6 days

 

[Richie1888]

Great Journal Gaz

Im thinking of starting a Push/Pull/Legs so in raiding your journal of ideas.

Do you have a link describing the Dynamic Flexibility you do at the start or does that come straight from insaide your head ?

 

[Gazhole]

Killer. I'm on a plyo routine for another week before I break for 6 days

Nice! Plyos are killer. Its far too easy to get worn out after a few sets of Jump Squats .

Hows the program working out?

 

[Gazhole]

Great Journal Gaz

Im thinking of starting a Push/Pull/Legs so in raiding your journal of ideas.

Do you have a link describing the Dynamic Flexibility you do at the start or does that come straight from insaide your head ?

Thanks dude, i like my journal aswell - been running for a little while now!

Push/Pull/Legs isnt a bad split. Im thinking of going back on one once up back up to speed. If you need some ideas, bounce some off me

Cowpimp did a sticky on warming up in the Training section about Dynamic Flexibility and stuff, its a good read.

I got a lot of info and movements off this site too: Tricks Tutorials.com

A whole tonne of stuff to sift through there. The warmups certainly do the trick. Remember to incorporate Static Stretching into your warmdowns aswell.

Hope that helps

 

[vortrit]

Thanks man today it was easier than that last time, so heres hoping the curve will continue upwards!

Hows the training?

Excellent actually. I can't complain too much except still working around the foot, but other than that just great.

Nice looking workouts! Looks like your picking things back up (pun intended).

 

[Gazhole]

Excellent actually. I can't complain too much except still working around the foot, but other than that just great.

Nice looking workouts! Looks like your picking things back up (pun intended).

Thats great to hear, im glad things are going good

And thanks, lol. Its gonna be a while before i get back into the swing of things, but im still lifting and thats something to smile about after the last few months not doing anything

 

[Richie1888]

Thanks dude, i like my journal aswell - been running for a little while now!

Push/Pull/Legs isnt a bad split. Im thinking of going back on one once up back up to speed. If you need some ideas, bounce some off me

Cowpimp did a sticky on warming up in the Training section about Dynamic Flexibility and stuff, its a good read.

I got a lot of info and movements off this site too: Tricks Tutorials.com

A whole tonne of stuff to sift through there. The warmups certainly do the trick. Remember to incorporate Static Stretching into your warmdowns aswell.

Hope that helps

ye it does cheers mate

 

[DOMS]

Congrats on getting back into the swing of things, man!

You are one lucky bastard. I'm still on the side-lines.

 

[Gazhole]

ye it does cheers mate

No worries

 

[Gazhole]

Congrats on getting back into the swing of things, man!

You are one lucky bastard. I'm still on the side-lines.

Cheers man

Ach, i totally feel what youre going through though, its all too fresh in my memory. Most frustrating thing in the world. Is there anything you can do about it?

 

[DOMS]

Cheers man

Ach, i totally feel what youre going through though, its all too fresh in my memory. Most frustrating thing in the world. Is there anything you can do about it?

I have a plan. I'm going to drug the shit out of myself tonight. I'll either end up in the hospital or get a good nights sleep.

 

[Scarface30]

nice job man slowly but surely soon going to be back to where you were - no problem!

 

[Gazhole]

I have a plan. I'm going to drug the shit out of myself tonight. I'll either end up in the hospital or get a good nights sleep.

let me know how that works out - just in case my back starts playing up again.

 

[Gazhole]

nice job man slowly but surely soon going to be back to where you were - no problem!

i hope so, its gonna be a bit of a challenge. I like that though, and to be honest it comes with the lifestyle, doesnt it?

 

[DOMS]

let me know how that works out - just in case my back starts playing up again.

I got some decent sleep. I still woke up twice, but my longest stretch was 7 hours. w00t!

 

[goob]

Nice! Plyos are killer. Its far too easy to get worn out after a few sets of Jump Squats .

Hows the program working out?

Amen to that. I can run 8 miles, do 100m HIIT sprints and HIT workouts with no real problem, but 2 sets of 10 of those jump squats and I was in absolute bits. In the space of 90 seconds I'd gone from fine, to looking like I'd just stepped out of a shower fully clothed. Absolute torture.

I think when the devil eventually claims my soul, I will be subjected to a never ending pylometric routine to the tune of the Spice Girls greatest hits on repeat.

 

[Double D]

I havent had a chance to talk to you in a while. How are things?

 

[Scarface30]

i hope so, its gonna be a bit of a challenge. I like that though, and to be honest it comes with the lifestyle, doesnt it?

haha, yeah it does come with the lifestyle..it took me a while to get into the groove, but I now have the hang of it. you'll be that groove in no time!

 

[Gazhole]

I got some decent sleep. I still woke up twice, but my longest stretch was 7 hours. w00t!

7 hours does me for a night's sleep to be honest.

Its it getting any better?

 

[Gazhole]

Amen to that. I can run 8 miles, do 100m HIIT sprints and HIT workouts with no real problem, but 2 sets of 10 of those jump squats and I was in absolute bits. In the space of 90 seconds I'd gone from fine, to looking like I'd just stepped out of a shower fully clothed. Absolute torture.

I think when the devil eventually claims my soul, I will be subjected to a never ending pylometric routine to the tune of the Spice Girls greatest hits on repeat.

@ that last bit. That is pretty much my vision of Hell also. Oh dear God its terrifying...

I havent done Plyos for ages, i used to use them really frequently when i was doing the Circuit Training stuff. Great fun, but like you say they really fuck you up.

Hows your training going, man?

 

[Gazhole]

I havent had a chance to talk to you in a while. How are things?

Hey DD

Things are okay. Finding it a bit hard to adjust to this lifestyle, but hopefully its just a temporary thing. Not being able to afford to eat as much has really plummeted my weight. I dont have a scales but id be really surprised if i was above 180 right now.

Sigh.

Hows things with you?

 

[Gazhole]

haha, yeah it does come with the lifestyle..it took me a while to get into the groove, but I now have the hang of it. you'll be that groove in no time!

Stop talking about my groove. We're a secret, remember?

 

[Double D]

Things suck. The wife thinks I cheated on her and thats just not the case.

 

[katt]

Things suck. The wife thinks I cheated on her and thats just not the case.

Oh good gravy... why are people so insecure... that sucks!

 

[vortrit]

Things suck. The wife thinks I cheated on her and thats just not the case.

Ouch! Sorry to hear that brother.

 

[vortrit]

Thats great to hear, im glad things are going good

And thanks, lol. Its gonna be a while before i get back into the swing of things, but im still lifting and thats something to smile about after the last few months not doing anything

Yeah, I hate not doing anything except when I'm at work. haha.

 

[Gazhole]

Things suck. The wife thinks I cheated on her and thats just not the case.

Ach, ive been there before. That sucks, man.

Whats her "proof" of this? Unless she's just wildly accusing you with no reasons, which is even worse.

 

[Gazhole]

Yeah, I hate not doing anything except when I'm at work. haha.

Crafty!

 

[Richie1888]

what sort fo rep range are you doing Gaz?

I was told that between 8-12 for 3 sets was wrong in my last thread so what do you suggest for push/pull/legs ?