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    Originally posted by Mellor View Post
    Ugh...sick stuff
    Great job on both. Prob good for 190/80kg singles??

    I meant to ask you, did you ever get around to videoing the military press.
    I've stalled big time in it and checking out your form might help me spot something
    I'll either hit a 200 squat this weekend or next weekend - depending on how much sleep I get. Very confident. Either going to work up to 200 x 1 or else do a 20 repper this weekend - something like 120 x 20 just for a change. I'll prob do it this weekend though because I want it so badly. Will bring the camera obviously.

    Yeah, should get 80 x 1 on MP soon. Haven't taped MP since you last asked me about it. No point in taping this week as it's a relatively light MP week. Will do it next week if I remember. Have to say though, the belt makes it much easier to stabilise yourself so you can concentrate on pressing.

    Comment


      Tuesday 21st June
      -----------------------------------------------------------------

      Warm up: usual

      Low Bar Squat
      Bar x 5,5
      60 x 5
      80 x 4
      100 x 3
      *wrist wraps and chalk on*
      120 x 2
      *belt on*
      140 x 1
      155 x 5,5,5,5,5

      Bench Press
      Bar x 5,5
      40 x 5
      60 x 4
      82.5 x 3
      *wrist wraps on*
      92.5 x 1
      102.5 x 5,5,5,5, 4 + 1 spotter touch

      Dead Hang Chins
      BW + 16kg x 5,4
      BW + 14kg x 4

      *supersetted with*

      Decline Situps
      BW + 15kg x 8,4
      BW + 10kg x 5,8

      GHR
      BW + 2.5kg x 8,8,8

      -----------------------------------------------------------------------

      Something's going on with my squats. They're just effortless atm. Took around 3 mins in between the first 3 sets which is really quick for me. Elbows and shoulders got a bit sore on the last two sets but everything remained solid. Definitely had another 3 reps in the tank at the end of the last set.

      Gutted I didn't get the last BP rep on my own. Spotter touched it with his index fingers but he was right to. I took my grip a bit too close and knew it'd be a struggle from the very first rep.

      Massive back and hammy pump from the ghr. Savage exercise which is not doubt helping my squat.

      Never get the time to warm down in the gym anymore except for weekends. Will do the essentials now.

      Comment


        Can you explain to me the programme your following?

        Curious tbh, I dont give a fuck about 'beach muscles' and what not, but Id like to be able to squat heavy and it seems you've got a knack for that.
        This may or may not be an original thought of my own.
        All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
        The author is not liable for any issue arising from the platitudinous nature of this post.

        Comment


          Originally posted by Theresa View Post
          Can you explain to me the programme your following?

          Curious tbh, I dont give a fuck about 'beach muscles' and what not, but Id like to be able to squat heavy and it seems you've got a knack for that.
          Yeah, same as myself really. Not fussed about looking good. Just like lifting heavy.

          I was on SS for ages. This whole log is the Texas Method (apart from when I was injured).

          Comment


            Thursday 23rd June
            -----------------------------------------------------------------

            Warm up: the essentials

            Front Squat
            Bar x 5
            40 x 5
            60 x 4
            80 x 3
            *wrist wraps and chalk on*
            100 x 2
            115 x 1
            *belt on*
            130 x 1
            145 x 3,3,3 *PB*

            Military Press

            Bar x 5,5
            40 x 5
            50 x 2
            *wrist wraps on*
            60 x 1
            67.5 x 3,3,3

            Face Pulls (cable)
            36 x 15,15,15
            ------------------------------------------------------------

            Just about managed to fit in the above before closing time.

            FS were challenging but better than last week. Not much more room for improvement on them tbh.

            Comment


              Saturday 25th June
              -----------------------------------------------------------------

              Warm up: usual

              Low Bar Squat
              Bar x 5,5
              40 x 5
              60 x 5
              80 x 4
              100 x 3
              *wrist wraps and chalk on*
              120 x 2
              140 x 1
              *belt on*
              160 x 1
              180 x 1
              190 x 1
              200 x 1 *PB*

              Bench Press
              Bar x 5,5
              40 x 5
              60 x 4
              80 x 2
              90 x 1
              *wrist wraps on*
              100 x 1
              110 x 2 *PB*

              Sumo Deadlift
              Bar x 5,5
              70 x 5
              90 x 4
              110 x 3
              130 x 2
              *belt on*
              150 x 1
              170 x 1
              190 x 1

              GHR
              BW + 5kg x 8,8,8
              -----------------------------------------------------------------

              Comment


                Here's the vid from yesterday:




                Took me a long time to get to 200 but glad it wasn't easy as it means alot more. All the rehab work is paying off. Next stop 5 plates / 220kg.

                Also, did a sumo form check since I had the camera with me:

                Switching from conventional to sumo. Just checking form.



                My back is in a much better position than with conventional. Bar path is a bit wonky but I can work on that.

                Oh yeah, the bench press was easy yesterday. Definitely had another rep.

                Comment


                  Tuesday 28th June
                  -----------------------------------------------------------------

                  Warm up: less than usual

                  Low Bar Squat
                  Bar x 5
                  60 x 5
                  80 x 4
                  100 x 3
                  *wrist wraps and chalk on*
                  120 x 2
                  *belt on*
                  140 x 1
                  160 x 5,5,5

                  Military Press
                  Bar x 5,5
                  40 x 5
                  50 x 3
                  60 x 1
                  *wrist wraps and belt on*
                  70 x 5,3

                  GHR
                  BW + 8kg x 1 x calf crampage
                  *reset* x 8,8,8

                  -----------------------------------------------------------------

                  Shit day. Shit session. Had half the time that I usually have in the gym. Again, FU work. I really can't skimp on the warmups as I've been known to get injured just by looking at the bar so got as much done as I could.

                  Straight into the squat worksets from the warmups and around 3mins in between sets. Went crazy deep too. They were still fairly manageable. Last rep on each set had reduced speed but nothing that you wouldn't expect. Would've liked to do the five sets but sure what can you do.

                  Another crash and burn on the MP. Simply only had time for 2 sets with little break in between. Sorry Mellor, no time to tape a set. Meh. I know the strength is there when I get the time to rest up and focus.

                  Had to choose between lower back and hammie work (GHR) or upper back work (Chins). GHR got the nod this time as I'd rank it as more important in terms of where I'm at right now. Pulled the footstand out a notch to far and got a really bad cramp in my calf. Fixed it and plowed through the three sets. Last half of the final set was a real grinder. Huge back pump as I walked back to the changing room.

                  Comment


                    HATE those days.
                    This may or may not be an original thought of my own.
                    All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                    The author is not liable for any issue arising from the platitudinous nature of this post.

                    Comment


                      F*ck work. Physically impossible for me to go to the gym tonight. Definitely going to be the same tomorrow.

                      Will probably do something stupid and try to fit my two remaining weekly sessions in on consecutive days at the weekend. Let's see what happens.

                      Comment


                        Saturday 2nd July
                        --------------------------------------------------------------

                        Warm up: usual

                        Front Squat
                        Bar x 5,5
                        40 x 5
                        60 x 4
                        80 x 3
                        <wrist wraps and chalk on>
                        100 x 3
                        120 x 2
                        <belt on>
                        140 x 1
                        150 x 3,3,3 *PB*

                        Bench Press
                        Bar x 5,5
                        40 x 5
                        60 x 4
                        80 x 2
                        92.5 x 1
                        102.5 x 3,3,3 <all paused>

                        --------------------------------------------------------

                        That's it. Made the decision to leave it there as I still plan on doing my heavy day tomorrow. This session is all about recovery anyhow.

                        FS were my best yet. My intensity levels were through the roof today. So so focussed. Everything little thing in the gym was pissing me off and I used it to my advantage. Grip on the last set of my last rep was a one finger job on my left hand but managed to keep upright enough that it didn't matter.

                        BP was easy enough. Won't increase the weight here until I move to 105 5x5 on my volume day.

                        Think I might treat myself to this. My foam roller is useless I've been using it that long.

                        One day down, one to go....

                        Comment


                          Sunday 3rd July
                          -----------------------------------------------------------------

                          Warm up: usual

                          Low Bar Squat
                          Bar x 5,5
                          40 x 5
                          60 x 5
                          80 x 4
                          100 x 3
                          <wrist wraps and chalk on>
                          120 x 2
                          <belt on>
                          140 x 2
                          160 x 1
                          180 x 1
                          190 x 2 *PB*

                          Military Press
                          Bar x 5,5
                          40 x 5
                          50 x 3
                          60 x 2
                          67.5 x 1
                          *wrist wraps on*
                          75 x 1
                          80 x 1 *PB*

                          Sumo Deadlift
                          Bar x 5,5
                          70 x 5
                          90 x 4
                          110 x 3
                          130 x 2
                          *belt on*
                          150 x 1
                          170 x 1
                          190 x 2

                          GHR
                          BW + 8kg x 8,8,8

                          <supersetted with>

                          Seated Calf Machine
                          50 x 12,12,12

                          Hip Abduction Machine
                          125 x 12,12,12

                          <trisetted with>

                          Hip Adduction Machine
                          125 x 12,12,12

                          &

                          Ab Rope Pulldown (Cable)
                          41 x 15,15,15
                          -----------------------------------------------------------------

                          Squats were fairly comfortable. Should be good for 190 x 4.

                          Happy to get 80kg on the MP. Getting closer to bodyweight but still a fair bit to go.

                          Sumos were tough. Forgot to exhale for a few secs on the first workset rep. Second rep was poor as a result but managed to lock it out.

                          Comment


                            Originally posted by Lurker23 View Post
                            Big 3 Goals 2011
                            Bench - 140
                            Squat - 220
                            Deadlift - 240
                            Mid-year goal update
                            Bench - 115
                            Squat - 200
                            Deadlift - ???

                            I think I'm good for a 120 bench at the mo. It'll be tough to get that extra 20kg in 6 months but I wouldn't totally write it off just yet.

                            I know in my mind I'm closing in on the 220 squat already. 5 plates is pretty cool. The sooner the better.

                            Don't really know where I'm at with my deadlift. Doubt I'll hit 240 though. I'd guess my current max at about 205 sumo.

                            Might as well add in the other goal I think myself and Mellor agreed on.

                            Military Press: BW (currently 80kg) - about 13/14kg off. This would be very hard to hit in 6 months but will give it a go.

                            Comment


                              Tuesday 5th July - Volume
                              -----------------------------------------------------------------

                              Warm up: usual

                              Low Bar Squat
                              Bar x 5,5
                              60 x 6
                              80 x 4
                              100 x 3
                              *wrist wraps and chalk on*
                              120 x 2
                              *belt on*
                              140 x 1
                              160 x 5,5,5,5,5

                              Bench Press
                              Bar x 5,5
                              40 x 5
                              60 x 4
                              80 x 3
                              92.5 x 1
                              102.5 x 5,5,5,5,4 + 1 spotter grab

                              GHR
                              BW + 10kg x 8,8,8

                              -------------------------------------------------------------------

                              Squats were very tough today. Not in terms of weight but with the set up. Elbows and shoulders wanted to quit after 3 sets. The bar kept rolling on the rack hooks when I was setting up and I had to reset quite a lot before starting my set. Very annoying.

                              Had to hide my rage on the bench press. I did the first 4 sets without a spotter. Then, the usual story when you get a spotter who is inexperienced. Told him not to touch the bar loads of times. Actually said "let the bar come down and rest on my chest if I fail, just don't touch it unless that happens". Reminded him after my fourth rep during the set too - "Don't touch this one, I can get it". What happens? I get the bar up near the hooks, about 3 inches from lockout, let out a grunt and he just totally grabs it. Not a one finger job, literally grabs the bar and puts it back in the rack. Sigh. I'm moving to 105 next time as I know I had that rep.

                              No time for chins. Prioritised GHR again. Making steady progress on it but it's extremely diffficult.

                              Comment


                                Arrived at the gym to a note saying "We are temporarily closed due to having no electricity". FML.

                                The worst part is having to go home and do nothing after getting yourself in the mood for it. Bah. Looks like I'll have to double up again this weekend. Hopefully it'll be fixed by then.

                                Comment


                                  Just be glad you didnt take any jacked/mesomorph before you got there.
                                  This may or may not be an original thought of my own.
                                  All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                  The author is not liable for any issue arising from the platitudinous nature of this post.

                                  Comment


                                    Saturday 9th July - Recovery
                                    --------------------------------------------------------------

                                    Warm up: usual

                                    Front Squat
                                    Bar x 5,5
                                    40 x 5
                                    60 x 5
                                    80 x 4
                                    <wrist wraps and chalk on>
                                    100 x 3
                                    120 x 2
                                    <belt on>
                                    140 x 1
                                    155 x 3,3,1 *PB*

                                    Military Press
                                    Bar x 5,5
                                    40 x 5
                                    50 x 3
                                    60 x 1
                                    67.5 x 1

                                    Face Pulls (cable - very slow tempo)
                                    20 x 15,15,15
                                    --------------------------------------------------------

                                    Had a bad headache when I woke up this morning, nothing like heavy front squats to clear it up! FS were horribly tough. You know your close to your limit when you've got that involuntary growl on every single rep. Took ages to do as well. Found it difficult to get psyched up. Got absolutely buried on 2nd rep of last set and dropped it down to the safety bars to save my fingers.

                                    I'll try to get 155 3x3 another few times and if I do I'll probably switch to light back squats as it is a recovery day after all. Finding it no bother to recover from the FS in terms of my legs but my CNS is screwed from them.

                                    Light MP pressing and very light face pulls to finish off the day.

                                    Comment


                                      Sunday 10th July - Intensity
                                      -----------------------------------------------------------------

                                      Warm up: usual

                                      Low Bar Squat

                                      Bar x 5,5
                                      40 x 5
                                      60 x 5
                                      80 x 4
                                      100 x 3
                                      <wrist wraps and chalk on>
                                      120 x 2
                                      <belt on>
                                      140 x 2
                                      160 x 1
                                      180 x 1
                                      190 x 3 *PB*

                                      Bench Press
                                      Bar x 5,5
                                      40 x 5
                                      60 x 4
                                      80 x 3
                                      92.5 x 1
                                      *wrist wraps on*
                                      102.5 x 1
                                      110 x 3 *PB*

                                      Sumo Deadlift
                                      Bar x 5,5
                                      70 x 5
                                      90 x 4
                                      110 x 3
                                      130 x 2
                                      *belt on*
                                      150 x 1
                                      170 x 1
                                      190 x 2

                                      GHR
                                      BW + 10kg x 8,8,8
                                      -----------------------------------------------------------------

                                      Squats were difficult. Found it tough to get a good rack position. Still repped them out ok just not as efficient as I'd like them to be.

                                      Bench was very comfortable. Had another rep for sure.

                                      Felt a strain in my left pec after the second rep of 190 on the sumos. I was going to go for three but left it at that.

                                      Only had time for GHR and nothing else.

                                      I really need to do more hip work so my sumos can progress. Feels a bit weird that I repped more at the same weight on squats than deads. Usually means you're not squatting to depth but I definitely am. I'll put it down to being a sumo newbie. I'm sure I could still pull 210+ conventional atm.

                                      Comment




                                        Just thought I'd post this interesting article. I don't agree with all of it but you really can't argue with the results.

                                        Comment


                                          Tuesday 12th July - Volume
                                          -----------------------------------------------------------------

                                          Warm up: usual

                                          Low Bar Squat
                                          Bar x 5,5
                                          60 x 5
                                          80 x 4
                                          100 x 3
                                          *wrist wraps and chalk on*
                                          120 x 2
                                          *belt on*
                                          140 x 1
                                          165 x 5,5,5

                                          Military Press
                                          Bar x 5,5 - forget it due to elbow pain.

                                          GHR
                                          BW + 12kg x 8,8,6

                                          -----------------------------------------------------------------

                                          Heavy low bar squats are starting to take their toll on my elbows. Lost a lot of grip strength due to elbow pain on my heavy sets. So much so that I actually couldn't even tighten my wrist wraps half as tight as usual. I'm going to ice my elbows tonight and see how they feel in a few days. I widened my grip slightly on the final set and the pain eased a small bit. The squats themselves were very easy. I was good for at least 8 reps on every set.

                                          MP was a no go. Felt the strain in my elbows with just the bar. I didn't even have time to do them anyway tbh.

                                          Flew through the GHR to finish.

                                          I knew the elbow pain would come eventually but it's just another obstacle that I'll learn to deal with. Apparently, some direct bicep work may help - especially hammer curls. I'm definitely changing programs soon too as I haven't had the time to MP properly in a good few weeks.

                                          Comment


                                            Pat Mendez is a freak, been watching out for him ever since I saw that worlds strongest teenager video. He will be olympic champ in the heavy weight div.
                                            He's snatched 207kg as a 20 year old junior, the over all world record is 213kg.
                                            He's competing this weekend I think.

                                            Comment


                                              Took a while off as my elbows were in flitters. Really bad. Both are a bit niggly right now so going to ice them soon but I had no pain tonight thankfully.

                                              Finished with the Texas method (I think!) so going to mess about for a few weeks and then start a new program. One where I don't do as many compound lifts on the same day as I think I'm at a stage where I won't get much stronger without doing that.

                                              I started my biannual low carb diet on Monday and the headaches have started to kick in today. Aiming for 50g carb max. Hitting 40g the past few days. Will carb up once every two weeks and do 2-3 cycles depending on the results. Will weigh-in every Monday and update here when I'm logging a workout.

                                              Monday 18th July - Week 1
                                              --------------------------------
                                              Weight - 92.7kg
                                              Waist - 36.5 inches
                                              --------------------------------

                                              Waist was starting to get a bit too big so definitely time for a cut.

                                              Comment


                                                Wednesday 20th July
                                                -----------------------------------------------------------------

                                                Warm up: usual

                                                Hammer Curl (Dumbells)
                                                12 x 8,8,8 - in between first few squat warm up sets

                                                Low Bar Squat
                                                Bar x 5,5
                                                40 x 5
                                                60 x 5
                                                80 x 5
                                                100 x 3
                                                *wrist wraps and chalk on*
                                                120 x 2
                                                *belt on*
                                                140 x 17 *PB*

                                                GHR
                                                BW + 10kg x 8,8,8

                                                Seated Calf Machine
                                                50 x 12,12,12

                                                +

                                                some physio stuff for scaps/neck area.
                                                -----------------------------------------------------------------

                                                Fun. Fun. Fun. I was aiming for 20 on the squats. 3 plates for 20 has been a long standing goal of mine. Just thought it'd be a pretty cool thing to be able to do.

                                                Bar speed held up surpisingly well. Breathing didn't. Did the 17th rep and just couldn't stand there any longer with the bar on my back. I was gonna lose it for sure. Also, realised there wasn't a hope of me being able to walk to put the bar back on the rack. Legs were cemented to the spot. Squatted it onto the safety rack and dropped forward onto the floor. Spent the next 5 mins there. Legs are still very jellyish.

                                                Brought my camera but the battery died mid-set. I'll definitely try for 20 again soon. Perhaps in 2-3 weeks. 85% of the way there.

                                                Hammer curls done to get blood to the elbows. Did them in the squat rack lol.

                                                Comment


                                                  Originally posted by Lurker23 View Post
                                                  140 x 17 *PB*
                                                  I like. Although, pretty sick you can do 17 with my 3 rep max (soon to be 5 rep max).
                                                  Might try 20 reps @ 100kg

                                                  Hammer curls done to get blood to the elbows. Did them in the squat rack lol.
                                                  Scumbag obviously

                                                  Comment


                                                    Originally posted by Mellor View Post
                                                    Might try 20 reps @ 100kg
                                                    Yeah you should do. Just to experience the pain!

                                                    Oh and don't expect your legs to work properly for a few days afterwards. Walking was a difficult task for me today.

                                                    Comment


                                                      Thursday 21st July
                                                      -----------------------------------------------------------------

                                                      Warm up: less than usual

                                                      Close Grip Pull Ups
                                                      BW x 12

                                                      Close Grip Seated Row (Cable)
                                                      68 x 8,8,8

                                                      Bench Press
                                                      40 x 8
                                                      60 x 6
                                                      80 x 5
                                                      100 x 5,5,5
                                                      80 x 7 <all paused>

                                                      Seated Tricep Press (Machine)
                                                      160 x 8
                                                      250 x 3
                                                      220 x 8

                                                      Rope Ab Pull Down (Cable)
                                                      48 x 12,12,12

                                                      <supersetted with>

                                                      Face Pulls (Cable)
                                                      27 x 12,12,12
                                                      -----------------------------------------------------------------

                                                      Another day of messing about. Wanted to see how many pull ups I could do. Meh @ 12. Did the first few dead hang and then realised I was going for a max so quickened the pace. I can get better at it anyway.

                                                      One of the lads in the gym was benching so hopped in with him. All sets very comfortable. Little niggle in elbows but nothing major. He also uses the tricep press machine. Said I'd give it a go for the lols. Found it very difficult to stay seated for the 250. BW not heavy enough. Other sets were easy.

                                                      Definitely felt weird not squatting. Didn't even break into much of a sweat whereas usually I'm wiped when leaving the gym. Feels weird. Not sure if I like it

                                                      Comment


                                                        Sunday 24th July
                                                        ------------------------------------------------------------------------

                                                        Warm-up: usual

                                                        Front Squat
                                                        Bar x 5,5
                                                        40 x 5
                                                        60 x 4
                                                        80 x 3
                                                        100 x 3
                                                        <chalk, belt and wrist wraps on>
                                                        120 x 2
                                                        140 x 3,3,2

                                                        Military Press
                                                        Bar x 5,5
                                                        40 x 5
                                                        50 x 3
                                                        60 x 1
                                                        67.5 x 3,3,3

                                                        Sumo Deadlift
                                                        Bar x5,5
                                                        70 x 5
                                                        90 x 4
                                                        110 x 3
                                                        130 x 2
                                                        <belt on>
                                                        150 x 1
                                                        170 x 1
                                                        190 x 1

                                                        GHR
                                                        BW + 12kg x 8,8,8

                                                        ----------------------------------------------------

                                                        Bad day. Lack of carbs starting to take it's toll.

                                                        Lost my grip badly on the first sets of FS and struggled through the first two sets due to this. Finger was very sore. Didn't attempt a third on the final set.

                                                        MP was horrible. Plan was 67.5 x 5,5,5. Nowhere near the strength for it. Settled for 3x3.

                                                        Sumo felt very heavy. Hurt my pirformis ever so slightly on the 190 but don't think it's too bad. Should recover pretty soon.

                                                        Comment


                                                          Originally posted by Lurker23 View Post

                                                          Monday 18th July - Week 1
                                                          --------------------------------
                                                          Weight - 92.7kg
                                                          Waist - 36.5 inches
                                                          --------------------------------
                                                          Monday 25th July - Week 2
                                                          --------------------------------
                                                          Weight - 89.77kg (-2.93)
                                                          Waist - 35.1 inches (-1.4)
                                                          --------------------------------

                                                          Good start. Diet's been clean as a whistle and the results show that.

                                                          Living for the carb up next Monday. It's going to be epic.

                                                          Comment


                                                            Originally posted by Lurker23 View Post
                                                            Monday 25th July - Week 2
                                                            --------------------------------
                                                            Weight - 89.77kg (-2.93)
                                                            Waist - 35.1 inches (-1.4)
                                                            --------------------------------

                                                            Good start. Diet's been clean as a whistle and the results show that.

                                                            Living for the carb up next Monday. It's going to be epic.
                                                            What's your bodyfat %?

                                                            Comment


                                                              Originally posted by Moneymaker View Post
                                                              What's your bodyfat %?
                                                              It'd be in and around 20% MM. I haven't got it taken in years but I've a fair idea just by looking. That reminds me, I must order a callipers with my next big lifting order.

                                                              Comment


                                                                Wednesday 27th July
                                                                -----------------------------------------------------------------

                                                                Warm up: usual

                                                                Low Bar Squat
                                                                Bar x 5,5
                                                                60 x 5
                                                                80 x 5
                                                                100 x 4
                                                                *wrist wraps and chalk on*
                                                                120 x 2
                                                                *belt on*
                                                                140 x 1
                                                                160 x 5,5,5

                                                                Bulgarian Split Squats (Dumbells each hand)
                                                                15 x 8,8,8

                                                                GHR
                                                                BW + 12kg x 8,8,8

                                                                Hip Abduction Machine
                                                                125 x 12,12,12

                                                                <supersetted with>

                                                                Hip Adduction Machine
                                                                115 x 12,12,12

                                                                Seated Calf Machine
                                                                50 x 12,12,12

                                                                <supersetted with>

                                                                Ab Rope Pulldown (Cable)
                                                                48 x 12,12,12

                                                                -----------------------------------------------------------------

                                                                Not much energy left.

                                                                Bring on the carb up please.

                                                                Comment


                                                                  Saturday 30th July
                                                                  ---------------------------------------------------------

                                                                  Warm up: usual

                                                                  Paralysis by Pullups
                                                                  BW x 5
                                                                  BW + 2.5kg x 5
                                                                  BW + 5kg x 5
                                                                  BW + 8kg x 5
                                                                  BW + 10kg x 4
                                                                  <switch to chins>
                                                                  BW + 10kg x 5
                                                                  BW + 8kg x 4
                                                                  BW + 5kg x 5
                                                                  BW + 2.5kg x 5
                                                                  BW x 4

                                                                  Seated Preacher Curls (Dumbells)
                                                                  12 x 6,5
                                                                  10 x 11

                                                                  T-Bar Row
                                                                  60 x 8,6,6

                                                                  GHR
                                                                  BW + 14kg x 8,8,8

                                                                  Trap Bar Shrugs
                                                                  100 x 10
                                                                  120 x 10,10,10

                                                                  Face Pulls (Cable)
                                                                  27 x 12,12,12

                                                                  <supersetted with>

                                                                  Ab Rope Pulldown (Cable)
                                                                  48 x 12,12,10

                                                                  -----------------------------------------------------------

                                                                  Keeping myself ticking over.

                                                                  Comment


                                                                    31st July 2011
                                                                    -------------------------------------------------------------

                                                                    Warm up - usual

                                                                    Bench Press (fat bar)
                                                                    Bar x 10
                                                                    40 x 6
                                                                    60 x 4
                                                                    80 x 4
                                                                    90 x 1
                                                                    100 x 5,5,5

                                                                    Dehabilitation By Dips
                                                                    BW x 5
                                                                    BW + 5kg x 5
                                                                    BW + 10kg x 5
                                                                    BW + 15kg x 5
                                                                    BW + 20kg x 5
                                                                    BW + 25kg x 4
                                                                    BW + 20kg x 4
                                                                    BW + 15kg x 4
                                                                    BW + 10kg x 4
                                                                    BW + 5kg x 4
                                                                    BW x 5

                                                                    Incline Dumbell Press
                                                                    22 x 8
                                                                    24 x 8,7

                                                                    Skullcrushers
                                                                    EZ curl bar + 20kg x 10
                                                                    EZ curl bar + 30kg x 5
                                                                    EZ curl bar + 20kg x 8

                                                                    GHR
                                                                    BW + 16kg x 8,8,8

                                                                    <supersetted with>

                                                                    Lateral Raise (Dumbells)
                                                                    8 x 10,10,10
                                                                    ----------------------------------------------------

                                                                    Puuuuuuuuuuuuuuump

                                                                    Comment


                                                                      Originally posted by Lurker23 View Post
                                                                      Monday 25th July - Week 2
                                                                      --------------------------------
                                                                      Weight - 89.77kg (-2.93)
                                                                      Waist - 35.1 inches (-1.4)
                                                                      --------------------------------

                                                                      Good start. Diet's been clean as a whistle and the results show that.

                                                                      Living for the carb up next Monday. It's going to be epic.
                                                                      Monday 1st August - Week 3
                                                                      --------------------------------
                                                                      Weight - ??? (-???)
                                                                      Waist - 34.25 inches (-2.25)
                                                                      --------------------------------

                                                                      Forgot to weigh myself. Will do it next week. Happy with my progress on the tape anyhow.

                                                                      The carb up gluttony has been fantastic so far and the night is still young.

                                                                      Comment


                                                                        Thursday 4th August
                                                                        -----------------------------------------------------------------

                                                                        Warm up: very very short

                                                                        Low Bar Squat
                                                                        Bar x 5,5
                                                                        60 x 5
                                                                        80 x 4
                                                                        100 x 3
                                                                        *wrist wraps and chalk on*
                                                                        120 x 2
                                                                        *belt on*
                                                                        140 x 1
                                                                        160 x 1
                                                                        170 x 1
                                                                        180 x 3

                                                                        Military Press
                                                                        Bar x 5
                                                                        40 x 5
                                                                        50 x 3
                                                                        <wrist wraps and belt on>
                                                                        60 x 1
                                                                        65 x 5,5,5

                                                                        <3 heavy sets supersetted with>

                                                                        Bulgarian Split Squats (Dumbells each hand)
                                                                        15 x 8,8,8

                                                                        GHR
                                                                        BW + 18kg x 8,8,6
                                                                        -----------------------------------------------------------------

                                                                        Had a little over an hour so couldn't do sets of squats.

                                                                        Superset was disgusting.

                                                                        Comment


                                                                          Saturday 6th August
                                                                          ---------------------------------------------------------

                                                                          Warm up: usual

                                                                          Paralysis by Pullups
                                                                          BW x 6
                                                                          BW + 2.5kg x 6
                                                                          BW + 5kg x 5
                                                                          BW + 8kg x 4
                                                                          <switch to chins>
                                                                          BW + 8kg x 5
                                                                          BW + 5kg x 4
                                                                          BW + 2.5kg x 4
                                                                          BW x 5

                                                                          Preacher Curls (Dumbells - 4 secs down, 1 up)
                                                                          10 x 10,10,10

                                                                          Inverted Rows
                                                                          BW x 8,7,6

                                                                          Dumbell Row
                                                                          20 x 8
                                                                          22 x 8
                                                                          24 x 8
                                                                          26 x 8
                                                                          28 x 8
                                                                          30 x 7

                                                                          Sumo Deadlift Technique Work
                                                                          70 x 5,5
                                                                          90 x 5
                                                                          110 x 3

                                                                          Trap Bar Shrugs
                                                                          120 x 10,10,10

                                                                          GHR
                                                                          BW + 18kg x 8,8,8

                                                                          Face Pulls (Cable)
                                                                          27 x 15,15,15

                                                                          <supersetted with>

                                                                          Ab Rope Pulldown (Cable)
                                                                          48 x 15,15,15

                                                                          Seated Calf Machine
                                                                          55 x 12,12,12
                                                                          -----------------------------------------------------------

                                                                          My back strength is so bad. Gonna keep working it hard.

                                                                          Did some sumos with my feet out almost touching the bar. Hips went to jelly.

                                                                          Comment


                                                                            Sunday 7th August
                                                                            ---------------------------------------------------------

                                                                            Warm up: upper body stuff

                                                                            Flat Bench Dumbell Press
                                                                            18 x 8
                                                                            30 x 8
                                                                            36 x 8
                                                                            40 x 7,7,4

                                                                            Incline Barbell Bench Press
                                                                            60 x 8,8,8

                                                                            Parallel Bar Dips
                                                                            BW x 5
                                                                            BW + 10kg x 5
                                                                            BW + 20kg x 5,4,4

                                                                            Dumbell Flyes
                                                                            14 x 8,8,8

                                                                            Skullcrushers
                                                                            EZ curl bar + 20kg x 8
                                                                            EZ curl bar + 30kg x 6
                                                                            EZ curl bar + 20kg x 12

                                                                            GHR
                                                                            BW + 20kg x 8,8,6

                                                                            <supersetted with>

                                                                            Lateral Raise (Dumbells)
                                                                            10 x 10,10,10

                                                                            Rope Pushdown
                                                                            26.25 x 8,8,7

                                                                            Hip Abduction Machine
                                                                            125 x 15,15,15

                                                                            Hip Adduction Machine
                                                                            115 x 15,15,15

                                                                            Single Leg Glute Machine
                                                                            100 x 8,8,8

                                                                            -----------------------------------------------------------

                                                                            Messed about with the dumbell benching. Didn't know what I should be aiming for. Felt weird not using the barbell and benching without an arch.

                                                                            GHR is getting very hard.

                                                                            Comment


                                                                              Wednesday 10th August
                                                                              ---------------------------------------------------------

                                                                              Warm up: hips, glutes and upper body

                                                                              Pullups

                                                                              BW x 5
                                                                              BW + 2.5kg x 5
                                                                              BW + 5kg x 5,5

                                                                              Chins
                                                                              BW + 5kg x 5
                                                                              BW + 2.5kg x 5
                                                                              BW x 5

                                                                              Seated Preacher Curls (Dumbells)
                                                                              12 x 6,6,6

                                                                              Dumbell Row
                                                                              22 x 8
                                                                              26 x 8
                                                                              30 x 8,8
                                                                              32 x 7

                                                                              GHR
                                                                              BW + 20kg x 8,8,8

                                                                              Inverted Rows
                                                                              BW x 8,7,7

                                                                              Seated Calf Machine
                                                                              60 x 12,12,10

                                                                              Face Pulls (Cable)
                                                                              27 x 15,15,15

                                                                              <supersetted with>

                                                                              Ab Rope Pulldown (Cable)
                                                                              48 x 15,15,15

                                                                              -----------------------------------------------------------

                                                                              No time to update yesterday. Work is insane atm.

                                                                              Switching legs to Sunday as I've a lot more energy then.

                                                                              Comment


                                                                                Originally posted by Lurker23 View Post
                                                                                Monday 1st August - Week 3
                                                                                --------------------------------
                                                                                Weight - ??? (-???)
                                                                                Waist - 34.25 inches (-2.25)
                                                                                --------------------------------

                                                                                Forgot to weigh myself. Will do it next week. Happy with my progress on the tape anyhow.

                                                                                The carb up gluttony has been fantastic so far and the night is still young.
                                                                                Monday 8th August - Week 4
                                                                                --------------------------------
                                                                                Weight - 89.77kg (no change)
                                                                                Waist - 34.25 inches (no change)
                                                                                --------------------------------

                                                                                Forgot to post this on Monday. Diet's been going well but it's getting tougher to lose more off the waist as expected. I also missed a few meals due to work last week which has definitely have screwed me over.

                                                                                Ah well, I feel as if I've lost a bit more so far this week but I'll find out on Monday. I haven't decided whether I'm doing another two weeks cut yet. I'm supposed to carb up on Tuesday but it's crazy that day in work so I'll probably do it on Monday.

                                                                                Comment


                                                                                  Saturday 13th August 2011
                                                                                  -------------------------------------------------------------

                                                                                  Warm up - usual

                                                                                  Bench Press (fat bar)
                                                                                  Bar x 5,5
                                                                                  40 x 6
                                                                                  60 x 4
                                                                                  80 x 3
                                                                                  <wrist wraps on>
                                                                                  92.5 x 1
                                                                                  102.5 x 5,5,5

                                                                                  Incline Dumbell Press
                                                                                  22 x 8
                                                                                  28 x 8
                                                                                  32 x 8,8,7

                                                                                  Dips

                                                                                  BW x 5
                                                                                  BW + 10kg x 5
                                                                                  BW + 20kg x 5,4,4

                                                                                  GHR
                                                                                  BW + 22kg x 8,8,6

                                                                                  <supersetted with>

                                                                                  Lateral Raise (Dumbells)
                                                                                  10 x 10,10,10

                                                                                  Straight Bar Pushdown (Cable)
                                                                                  36 x 8,8,8

                                                                                  <supersetted with>

                                                                                  rotator cuff work

                                                                                  warm down: 15 mins stretching
                                                                                  -------------------------------------------------------------------

                                                                                  Comment


                                                                                    Sunday 14th August
                                                                                    -----------------------------------------------------------------

                                                                                    Warm up: usual

                                                                                    Low Bar Squat

                                                                                    Bar x 5,5
                                                                                    60 x 5
                                                                                    80 x 4
                                                                                    100 x 3
                                                                                    *wrist wraps and chalk on*
                                                                                    120 x 2
                                                                                    *belt on*
                                                                                    140 x 1
                                                                                    160 x 1
                                                                                    170 x 5

                                                                                    Military Press
                                                                                    Bar x 5,5
                                                                                    40 x 4
                                                                                    50 x 3
                                                                                    <wrist wraps and belt on>
                                                                                    60 x 1
                                                                                    70 x 3,2

                                                                                    GHR
                                                                                    BW + 22kg x 8,8,6

                                                                                    Bulgarian Split Squats (Dumbells each hand)
                                                                                    15 x 8,8,8

                                                                                    Hip Abduction Machine
                                                                                    125 x 15,15,15

                                                                                    <supersetted with>

                                                                                    Hip Adduction Machine
                                                                                    115 x 15,15,15

                                                                                    Single Leg Glute Machine
                                                                                    102.5 x 8,8,8
                                                                                    -----------------------------------------------------------------

                                                                                    170 x 5 was very hard. I think I'm a lot lighter now than I was so that's to be expected. Also, my technique wasn't what it usually is and that's just down to a lack of practice over the last few weeks.

                                                                                    Unfortunately, I felt a tweak in my piriformis on the last rep. Usual area. Foam rolling and usual glute rehab should sort me out.

                                                                                    Forgot I was benching yesterday and went heavy on the MP. Waste of time.

                                                                                    Decided I'm carbing up tomorrow and then doing a final 13/14 day cut.

                                                                                    Comment


                                                                                      Originally posted by Lurker23 View Post
                                                                                      Monday 8th August - Week 4
                                                                                      --------------------------------
                                                                                      Weight - 89.77kg (no change)
                                                                                      Waist - 34.25 inches (no change)
                                                                                      --------------------------------
                                                                                      Monday 15th August - Week 5
                                                                                      --------------------------------
                                                                                      Weight - 87.27kg (-2.5)
                                                                                      Waist - 33.75 inches (-0.5)
                                                                                      --------------------------------

                                                                                      Below 34 inches for the first time in a good while. It's going well so far.

                                                                                      Carbing up today

                                                                                      I'll post my last carb up just to give you an idea of the amount of calories I'm taking in for that one day:

                                                                                      7:00 am - 2 slices of toast with butter and strawberry jam, cup of tea, 1/3 chocolate cake, 1 pint of milk, handful of jellytots, 8 mikado
                                                                                      10am - 4 slices of turkey on a sandwich with cheese and brown sauce + rest of mikado packet
                                                                                      1pm - 11 slices of dominos pizza
                                                                                      4pm protein shake + bar of cadbury's turkish chocolate
                                                                                      8pm - beef curry with egg fried rice, chips, curry sauce, onion rings
                                                                                      <fell asleep>
                                                                                      11:45pm - 1/2 tub of ben & jerry's phish food


                                                                                      Close to something similar for today's carb up. Nom nom nom.

                                                                                      Comment


                                                                                        Wednesday 17th August
                                                                                        ---------------------------------------------------------

                                                                                        Warm up: usual

                                                                                        Pullups
                                                                                        BW x 5
                                                                                        BW + 5kg x 5
                                                                                        BW + 8kg x 5,4

                                                                                        Chins
                                                                                        BW + 8kg x 5
                                                                                        BW + 5kg x 5
                                                                                        BW x 5

                                                                                        Seated Preacher Curls (Dumbells)
                                                                                        12 x 8,8,8

                                                                                        Dumbell Row
                                                                                        22 x 8
                                                                                        26 x 8
                                                                                        30 x 8,8,8

                                                                                        GHR
                                                                                        BW + 22kg x 8,8,8

                                                                                        Inverted Rows
                                                                                        BW x 10,10,9

                                                                                        Seated Calf Machine
                                                                                        45 x 12,12,12

                                                                                        <supersetted with>

                                                                                        Ab Rope Pulldown (Cable)
                                                                                        48 x 15,15,15

                                                                                        Hip Abduction Machine
                                                                                        127.5 x 15,15,15

                                                                                        Hip Adduction Machine
                                                                                        117.5 x 15,15,15

                                                                                        Single Leg Glute Machine
                                                                                        102.5 x 8,8,8

                                                                                        Barbell Shrugs
                                                                                        60 x 10
                                                                                        80 x 10
                                                                                        100 x 10
                                                                                        120 x 8
                                                                                        -----------------------------------------------------------

                                                                                        Comment


                                                                                          Sunday 21st August
                                                                                          -----------------------------------------------------------------

                                                                                          Warm up: usual

                                                                                          Low Bar Squat
                                                                                          Bar x 5,5
                                                                                          60 x 5
                                                                                          80 x 5
                                                                                          100 x 3
                                                                                          *wrist wraps and chalk on*
                                                                                          120 x 2
                                                                                          *belt on*
                                                                                          140 x 15

                                                                                          Flat Bench Dumbell Press
                                                                                          26 x 8
                                                                                          30 x 8
                                                                                          36 x 8
                                                                                          40 x 8 *PB*

                                                                                          Parallel Bar Dips
                                                                                          BW x 5
                                                                                          BW + 10kg x 5
                                                                                          BW + 15kg x 5
                                                                                          BW + 20kg x 5
                                                                                          BW + 26kg x 5
                                                                                          BW + 30kg x 5
                                                                                          BW + 34kg x 5
                                                                                          BW + 38kg x 4 *PB*

                                                                                          Bulgarian Split Squats (Dumbells each hand)
                                                                                          16 x 8,8,8

                                                                                          GHR
                                                                                          BW + 24kg x 8,8,5

                                                                                          <supersetted with>

                                                                                          Dumbell Lateral Raise
                                                                                          12 x 8,8,8
                                                                                          -----------------------------------------------------------------

                                                                                          It's my 25th anniversary in life today. I always like to punish myself / do something special / hit some PBs in the gym on this date every year.

                                                                                          Would've liked to have gotten 20 on the squats but my back is still a bit tender. I had another 2 or 3 reps in me for sure but the bar was slipping down and pushing me further forward = more exposure for lower back. I just didn't want to push too hard. Still, 140 x 15 and I'm a lot lighter than last time plus I neeeed carbs. Hope to get that 140 x 20 by the end of Sept.

                                                                                          Saved my chest strength for the dips. So so close to getting 38 x 5.

                                                                                          Glutes frantically shaking on the last set of ghr from rep 3 onwards. Such a tough exercise.

                                                                                          Comment


                                                                                            Tuesday 23rd August
                                                                                            ---------------------------------------------------------

                                                                                            Warm up: usual

                                                                                            Pullups
                                                                                            BW x 5
                                                                                            BW + 5kg x 5
                                                                                            BW + 8kg x 5
                                                                                            BW + 10kg x 5,4

                                                                                            Chins
                                                                                            BW + 10kg x 5,5

                                                                                            Standing Preacher Curls (Dumbells)
                                                                                            14 x 7,6,5

                                                                                            Dumbell Row
                                                                                            26 x 8
                                                                                            30 x 8
                                                                                            34 x 8,8

                                                                                            GHR
                                                                                            BW + 24kg x 1 x craaamp
                                                                                            <reset>
                                                                                            BW + 24kg x 5
                                                                                            BW + 20kg x 8,8

                                                                                            Face Pulls (Cable)
                                                                                            27 x 15,15,15

                                                                                            <supersetted with>

                                                                                            Ab Rope Pulldown (Cable)
                                                                                            48 x 13,12,12

                                                                                            Seated Calf Machine
                                                                                            65 x 10,10,10

                                                                                            -----------------------------------------------------------

                                                                                            Got off work at a decent time so decided it'd be a shame to waste the evening. In bits from Sunday, especially hammies and glutes.

                                                                                            The footstand on the GHR was set up too high and I didn't notice. Really bad cramp as a result. Lowered the weight after the first set and repped it out.

                                                                                            Comment


                                                                                              Wednesday 24th August
                                                                                              -------------------------------------------------------------

                                                                                              Warm up - chest and back + some hip and glute work

                                                                                              Bench Press (oly bar)
                                                                                              Bar x 5,5
                                                                                              40 x 6
                                                                                              60 x 5
                                                                                              80 x 3
                                                                                              <wrist wraps on>
                                                                                              90 x 1
                                                                                              100 x 1
                                                                                              105 x 5,4,4

                                                                                              Incline Dumbell Press (higher incline this week)

                                                                                              22 x 8
                                                                                              26 x 8
                                                                                              30 x 8,8,7

                                                                                              Incline Dumbell Flyes
                                                                                              14 x 8,8,8

                                                                                              Straight Bar Pushdown (Cable)
                                                                                              27 x 10
                                                                                              36 x 8,8

                                                                                              GHR Iso Hold
                                                                                              BW + 5kg x 60 secs
                                                                                              -------------------------------------------------------------------

                                                                                              Chest was still sore from Sunday but had some spare time and didn't want to waste it. Perhaps a PB on the bench which is promising considering I'm a lot lighter and missing carbs. I think I could've got 5 on the second set at a push but there wasn't a spotter I trusted in the gym. Forgot my chalk as well.

                                                                                              Higher incline on the DB press to hit the shoulders.

                                                                                              GHR Iso hold was fun. Basically keeping the body straight out whilst maintaining the arch in my lower back for 60 secs. Burn burn burn.

                                                                                              Comment


                                                                                                Sunday 28th August
                                                                                                -------------------------------------------------------------
                                                                                                Warm up: usual

                                                                                                Low bar squat (powerlifting style - very wide stance)
                                                                                                Bar x 5,5
                                                                                                60 x 5
                                                                                                80 x 3
                                                                                                100 x 3
                                                                                                120 x 3
                                                                                                140 x 3

                                                                                                <from 60kg onwards supersetted with>

                                                                                                Front Squat
                                                                                                60 x 5
                                                                                                80 x 5
                                                                                                100 x 3
                                                                                                120 x 3
                                                                                                140 x 1

                                                                                                Low bar squat (shoulder width stance)
                                                                                                160 x 1

                                                                                                Barbell Shrugs
                                                                                                60 x 10
                                                                                                100 x 10
                                                                                                140 x 4
                                                                                                120 x 10,10,10

                                                                                                Bulgarian Split Squats (Dumbells each hand)
                                                                                                16 x 8,8,8

                                                                                                GHR
                                                                                                24 x 8,8,8

                                                                                                <supersetted with>

                                                                                                Lateral Raise (Dumbells each hand)
                                                                                                12 x 8,8,8

                                                                                                Hip Abduction Machine
                                                                                                127.5 x 15,15,15

                                                                                                <supersetted with>

                                                                                                Hip Adduction Machine
                                                                                                117.5 x 15,15,15

                                                                                                Single Leg Glute Machine
                                                                                                102.5 x 8,8,8

                                                                                                -------------------------------------------------------------

                                                                                                Messed about with my stance. Felt weird. Obviously would take some getting used to. I'll try it for a couple of weeks and see how it goes. I was never going to do too much today as I don't really have the control I need over my squats anymore due to lack of practice. Plus my body's changed a bit over the past six weeks so I want to get used to that.

                                                                                                Rest was the run of the mill assistance stuff. My grip was awful on the 140 shrugs. Need bigger hands.

                                                                                                Comment


                                                                                                  Originally posted by Lurker23 View Post
                                                                                                  Monday 15th August - Week 5
                                                                                                  --------------------------------
                                                                                                  Weight - 87.27kg (-2.5)
                                                                                                  Waist - 33.75 inches (-0.5)
                                                                                                  --------------------------------
                                                                                                  Sunday 28th August - End of Week 6
                                                                                                  -----------------------------------------------------
                                                                                                  Weight - 84.45kg (-2.82)
                                                                                                  Waist - 33.1 inches (-0.65)
                                                                                                  -------------------------------------------------------

                                                                                                  That's it. I'm done. Came off it this morning.

                                                                                                  Overall, a 3.4 inch loss off my waist and I dropped 7.5kg on the scales in 6 weeks.

                                                                                                  Now to concentrate on getting stronger again.

                                                                                                  Comment


                                                                                                    pretty good cut, what sort of diet were you eating, cals a day etc
                                                                                                    i imagine you cut out drink too

                                                                                                    Comment


                                                                                                      Typical day:

                                                                                                      7am: 2 scoops Gaspari + 1 tbsp PB
                                                                                                      10/11am : handful of almonds
                                                                                                      2pm: 1/2 bag spinach, sweetcorn and a can of tuna
                                                                                                      5pm: handful of almonds
                                                                                                      8pm: 3-5 rashers, 3-4 sausages, 4 eggs and a small bit of black & white pudding
                                                                                                      11pm 2 scoops of Gaspari + 1 tbsp PB

                                                                                                      Between 3-6 fish oils per day too.

                                                                                                      Sometimes I had an omelette instead of the rasher combo but not often. If I was going to the gym, diet would be the same but 11pm shake was consumed @ 9pm w/o PB and 8pm meal around 11pm.

                                                                                                      Edit: Oh yeah, I haven't drank for the last few years although I was never big into it anyway. I could prob count on both hands the amount of days I've consumed alcohol. I have to gamble twice as much to make up for it though
                                                                                                      Last edited by Lurker23; 29-08-11, 18:01.

                                                                                                      Comment


                                                                                                        The drink is the reason i'm struggle to cut obviously

                                                                                                        Comment


                                                                                                          Tuesday 30th August
                                                                                                          ---------------------------------------------------------

                                                                                                          Warm up: usual

                                                                                                          Pullups

                                                                                                          BW x 5
                                                                                                          BW + 5kg x 5
                                                                                                          BW + 10kg x 5,5

                                                                                                          Chins
                                                                                                          BW + 10kg x 5,5

                                                                                                          Standing Preacher Curls (Dumbells)
                                                                                                          12 x 12,12,12

                                                                                                          Dumbell Row
                                                                                                          26 x 8
                                                                                                          30 x 8
                                                                                                          34 x 5
                                                                                                          38 x 5
                                                                                                          42 x 5

                                                                                                          GHR
                                                                                                          BW + 26kg x 8,6,6

                                                                                                          Inverted Row
                                                                                                          BW x 10,10,10

                                                                                                          <supersetted with>

                                                                                                          Seated Calf Machine
                                                                                                          65 x 10,10,10

                                                                                                          Face Pulls (Cable)
                                                                                                          27 x 12,12,12
                                                                                                          -----------------------------------------------------------

                                                                                                          What a difference some carbs makes. Feel a lot stronger.

                                                                                                          Going to stick with the low carb lifting layout at the minute until I have the time to weigh up the pros and cons of a few different powerlifting programs.

                                                                                                          Comment


                                                                                                            Originally posted by Lurker23 View Post
                                                                                                            Between 3-6 fish oils per day too.

                                                                                                            Where do you get your fish oil? Had a quick look in the pharmacy the last day and the average price was around 25 quid for 60 tabs. Seems a bit much?

                                                                                                            Comment


                                                                                                              Originally posted by FeetMagic View Post
                                                                                                              Where do you get your fish oil? Had a quick look in the pharmacy the last day and the average price was around 25 quid for 60 tabs. Seems a bit much?


                                                                                                              Great value.

                                                                                                              Comment


                                                                                                                Saturday 3rd September
                                                                                                                -------------------------------------------------------------

                                                                                                                Warm up - chest and back + some hip and glute work

                                                                                                                Bench Press
                                                                                                                Bar x 5,5
                                                                                                                40 x 6
                                                                                                                60 x 5
                                                                                                                80 x 3
                                                                                                                <wrist wraps & chalk on>
                                                                                                                90 x 2
                                                                                                                100 x 1
                                                                                                                105 x 5,5,5 *PB*

                                                                                                                Incline Dumbell Press
                                                                                                                22 x 8
                                                                                                                26 x 8
                                                                                                                30 x 8
                                                                                                                34 x 8

                                                                                                                Dips
                                                                                                                BW x 5
                                                                                                                BW + 5kg x 5
                                                                                                                BW + 10kg x 5
                                                                                                                BW + 15kg x 5
                                                                                                                BW + 20kg x 5
                                                                                                                BW + 26kg x 5
                                                                                                                BW + 32kg x 4

                                                                                                                Incline Dumbell Flyes
                                                                                                                14 x 8,8,8

                                                                                                                Skullcrushers (Dumbells)
                                                                                                                14 x 10,10,10

                                                                                                                GHR
                                                                                                                BW + 26kg x 8,8,8

                                                                                                                <supersetted with>

                                                                                                                Lateral Raise (Dumbells)
                                                                                                                12 x 10,10,10

                                                                                                                Warm down: 20mins stretching
                                                                                                                ------------------------------------------------------------------

                                                                                                                Haven't checked but I think that's a bench pb.

                                                                                                                Comment


                                                                                                                  Sunday 4th September
                                                                                                                  -------------------------------------------------------------

                                                                                                                  Warm up - usual

                                                                                                                  Low Bar Squat
                                                                                                                  Bar x 5,5
                                                                                                                  60 x 5
                                                                                                                  80 x 5
                                                                                                                  <wrist wraps & chalk on>
                                                                                                                  100 x 3
                                                                                                                  120 x 2
                                                                                                                  <belt on>
                                                                                                                  140 x 3
                                                                                                                  160 x 3
                                                                                                                  180 x 3
                                                                                                                  140 x 6

                                                                                                                  Bulgarian Split Squats (Dumbells)

                                                                                                                  18 x 8,8,8

                                                                                                                  GHR Iso Hold
                                                                                                                  BW + 8kg x 60 secs
                                                                                                                  ------------------------------------------------------------------

                                                                                                                  Quick one today. I managed to shift my grip in about two inches on both sides of the bar for squats. Made one hell of a difference. Everything felt more stable. I don't have to worry about the bar moving during the set anymore. It's really a question of how long my shoulders and elbows can take that kind of pressure.

                                                                                                                  180 x 3 felt solid. Another rep there for sure. Encouraging seeing as I'm lighter than before. I don't want to push too hard just yet as my hip/glute area is still giving me grief.

                                                                                                                  Comment


                                                                                                                    Wednesday 7th September
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                                                                                                                    Warm up: lower body and back

                                                                                                                    Dead Hang Pullups
                                                                                                                    BW x 5
                                                                                                                    BW + 5kg x 5
                                                                                                                    BW + 10kg x 5
                                                                                                                    BW + 12kg x 5

                                                                                                                    Dead Hang Chins
                                                                                                                    BW + 12kg x 5,5

                                                                                                                    Standing Preacher Curls (Dumbells)
                                                                                                                    10 x 12,12,12

                                                                                                                    Dumbell Row
                                                                                                                    26 x 5
                                                                                                                    30 x 5
                                                                                                                    34 x 5
                                                                                                                    38 x 5
                                                                                                                    42 x 5

                                                                                                                    Sumo Deadlift Technique Work
                                                                                                                    Bar x 8,8
                                                                                                                    70 x 5
                                                                                                                    90 x 5
                                                                                                                    110 x 3
                                                                                                                    130 x 1,1,1

                                                                                                                    GHR
                                                                                                                    BW + 26kg x 8,8,8

                                                                                                                    Inverted Row
                                                                                                                    BW x 12,11,9

                                                                                                                    Hip Abduction Machine

                                                                                                                    125 x 12,12,12

                                                                                                                    <supersetted with>

                                                                                                                    Hip Adduction Machine
                                                                                                                    115 x 12,12,12

                                                                                                                    Single Leg Glute Machine
                                                                                                                    102.5 x 8,8,8

                                                                                                                    Seated Calf Machine

                                                                                                                    70 x 10,10,10

                                                                                                                    <supersetted with>

                                                                                                                    Ab Rope Pulldown (Cable)
                                                                                                                    48 x 15,15,15
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                                                                                                                      Originally posted by Lurker23 View Post
                                                                                                                      Carbing up today

                                                                                                                      I'll post my last carb up just to give you an idea of the amount of calories I'm taking in for that one day:

                                                                                                                      7:00 am - 2 slices of toast with butter and strawberry jam, cup of tea, 1/3 chocolate cake, 1 pint of milk, handful of jellytots, 8 mikado
                                                                                                                      10am - 4 slices of turkey on a sandwich with cheese and brown sauce + rest of mikado packet
                                                                                                                      1pm - 11 slices of dominos pizza
                                                                                                                      4pm protein shake + bar of cadbury's turkish chocolate
                                                                                                                      8pm - beef curry with egg fried rice, chips, curry sauce, onion rings
                                                                                                                      <fell asleep>
                                                                                                                      11:45pm - 1/2 tub of ben & jerry's phish food


                                                                                                                      Close to something similar for today's carb up. Nom nom nom.
                                                                                                                      Just saw this. So immensely awesome!!
                                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                        Thought you of all people would appreciate this:

                                                                                                                        Visit http://www.ironsport.com Come to OUR planet! Video by Mike Pulcinella Video Productions http://www.mikepulcinella.com


                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                          Great ad Lloyd. Particularly like the cardio area

                                                                                                                          Little update: took the weekend off to catch up on study for an exam I've got in November. As it transpired, I spent most of the weekend watching nfl/ncaaf though. Must knuckle down.

                                                                                                                          Will get back to the gym on Wednesday.

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