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    Monday 19th September
    -------------------------------------------------------------

    Warm up - 5 mins of chest and back mobility stuff

    Bench Press

    Bar x 5,5
    40 x 6
    60 x 5
    80 x 3
    <wrist wraps & chalk on>
    90 x 1
    100 x 1
    110 x 1
    115 x 1
    120 x fail, bigger fail

    Incline Dumbell Press (60 degreeish incline)

    20 x 8
    24 x 8
    30 x 8
    32 x 8
    34 x 8

    Dips
    BW x 5
    BW + 10kg x 5
    BW + 20kg x 5
    BW + 26kg x 5
    BW + 30kg x 4

    GHR
    20 x 8,8

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

    So much for starting back last Wednesday. I've lost my desire the past few weeks. Dunno what's going on - no excuses. I couldn't leave it any longer or I might possibly explode with anger

    Got there late tonight due to work. I'd planned on doing 3x5 on bench but simply didn't have the time. Decided I'd try a 1 rep max on four hours sleep. What was I thinking. 120 was soooo close the first time. Second time I hardly got it off my chest. An equal PB will have to do.

    I was thinking of squatting tomorrow but going to do light front squats + back instead and skwaaaat on the weekend.

    Really need to get my arse in gear - literally. Not doing any static stretching or foam rolling lately and it's going to hurt me one of these days (again). Rehab needs to be done to allow me to lift the weights I want to lift.

    Must sort out a program. Need to hit 220 squat by the end of the year. 140 bench is out of reach. I think 130/220 is more realistic. Umm, less said about the deadlift the better. Won't be going near anything heavy until I do more rehab and sort out form issues.

    Thinking about smolov jr for bench and squat but I might actually die....

    Comment


      Tuesday 20th September
      ------------------------------------------------------------------------
      Warm up: less than 5 mins of glutes, hips and small bit of back

      Front Squat
      Bar x 5,5
      40 x 5
      60 x 5
      80 x 3
      <wrist wraps on>
      100 x 2
      110 x 1
      120 x 3

      Dead Hang Pullups
      BW x 5
      BW + 5kg x 5
      BW + 8kg x 5
      BW + 10kg x 5

      Dead Hang Chins
      BW + 10kg x 5,5

      Dumbell Row
      26 x 5
      30 x 5
      34 x 5
      40 x 5

      Inverted Row
      BW x 8,8,8

      GHR Iso
      BW + 5kg x 60 secs

      Lateral Raise
      10 x 10,10,10

      Face Pulls
      27 x 12,12,12

      BB Shrugs
      60 x 10
      80 x 10
      100 x 6

      -----------------------------------------------------------
      FS were fine. Although I felt a bit of lactic acid build up since I was rushing through them. First time not squatting in Romaleos since I got them last year. Felt ok actually.

      Took < 60 secs rest between sets for everything after the chins. Hadn't got much time as per usual. Shoulder felt a bit wonky on the shrugs so didn't want to push it at all. Use my head for once.

      Study for the next 3 nights now and then gym on Saturday.

      Comment


        Monday 26th September
        -------------------------------------------------------------

        Warm up 1 - 20 mins @ home rumble rolling and attacking glutes & hips with a baseball

        Warm up 2 - 35 mins of the usual mobility stuff @ gym.

        Low Bar Squat
        Bar x 5,5
        60 x 5
        80 x 4
        100 x 3
        <wrist wraps & chalk on>
        120 x 2
        <belt on>
        140 x 2
        160 x 2
        180 x 1
        190 x 1
        140 x 8,8,8

        Close to puking after that so took a rest for a few mins.

        usual hip abduction/adduction stuff

        Seated Calf Machine
        60 x 10
        70 x 12,12,10

        GHR
        BW + 20kg x 8,8,8


        Bulgarian Split Squats (Dumbells)

        18 x 8,8,8
        ------------------------------------------------------------------

        Forgive me father for I have sinned....It's been 22 days since my last squat.

        Had the day off work so made the most of it. Squats were very solid. I've really nailed down the low bar rack position by moving my hands in a couple of inches. The 190 was slow from the midpoint on the way back up but never in doubt. Pretty sure I was good for 195 but the 200 would've been iffy.

        The 140 sets afterwards were tough from rep 6 onwards. I never usually do 1 reppers and then volume but I was feeling more sadistic than usual. Also feeling guilty that it's been so long since I've had a meaningful squat session. Must be over 2 months now.

        Wanted to go home after the squats tbh but did a bit of the necessary rehab work. Must stop ignoring abs.

        Comment


          Tuesday 27th September
          ---------------------------------------------------------

          Warm up: usual

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

          Chins
          BW + 10kg x 5,5

          Seated Preacher Curls (Dumbells - 5/1 tempo)

          10 x 12,12,12

          Dumbell Row
          24 x 5
          28 x 5
          32 x 5
          36 x 5
          40 x 5

          GHR Iso hold
          BW + 5kg x 60 secs

          Inverted Row
          BW x 10,9,9

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

          supersetted with usual ab stuff

          + some oblique work + some more biceps
          -----------------------------------------------------------

          Legs and glutes are not functioning today. T+2 is going to be fun.

          Comment


            Originally posted by Lurker23 View Post
            Monday 26th September
            -------------------------------------------------------------

            Warm up 1 - 20 mins @ home rumble rolling and attacking glutes & hips with a baseball
            I have to ask what the hell that is Lurker?? All this stuff looks painfull to me

            Comment


              A rumble roller is a more agressive version of a foam roller. Google a pic of it, its a scary looking thing. I staill ahven't tried one
              They are used to put pressure on muscle fascia and relieve tightness, sore spots, and help flexibility.
              The baseball is the same idea, but its better for targeting specific spots, like glutes, shoulders etc

              Comment


                Yeah what Mellor said. Also picked up one of these a while back:



                Very good for calves, quads, IT band and hammies.

                No comparison between a foam roller and a rumble roller btw. I got the extra hard one and it took a good while to get used to! Felt like spikes digging into you on the first roll. Could never go back to a foam roller now though.

                Comment


                  Sunday 2nd October
                  -------------------------------------------------------------

                  Warm up 1 - 15 mins @ home rumble rolling and attacking glutes & hips with a baseball and other devices

                  Warm up 2 - 30 mins of the usual mobility stuff @ gym.

                  Low Bar Squat
                  Bar x 5,5
                  60 x 5
                  80 x 4
                  100 x 3
                  <wrist wraps & chalk on>
                  120 x 2
                  <belt on>
                  140 x 2
                  160 x 1
                  170 x 5,5,5

                  Bench Press
                  Bar x 5,5
                  40 x 5
                  60 x 4
                  80 x 3
                  90 x 1
                  105 x 5,5,5

                  GHR
                  BW + 22kg x 8,8,8

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

                  Squats themselves were great. However, after all my talk about a good rack position this week, I struggled with it today. Obviously still some work to do. Never close to failing on any rep though so full steam ahead to 175. Perhaps my break from squatting for a month or two will pay dividends.

                  = PB on the bench. I meant to go to 92.5 x 1 and then 102.5 for 5,5,5 but messed up. Realised I had 105 on the bar and wasn't in the humour of messing about with the plates so just did it. Happy with the results!

                  Could've done a few other things but less is more these days!

                  Comment


                    Wednesday 5th October
                    ---------------------------------------------------------

                    warm up: essentials

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

                    Chins
                    BW + 10kg x 5,5,3

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

                    Dumbell Row

                    26 x 5
                    30 x 5
                    34 x 5
                    38 x 5
                    42 x 5

                    Inverted Row
                    BW x 8,8

                    GHR
                    BW + 24kg x 8,8,8

                    + some more biceps in the form of hammer curls

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

                    Didn't have as much time as I wanted so had to cut out a few things.

                    Also, my left elbow is very sore from Sunday and it flared up tonight towards the end of the pullups.

                    Planned on going again tomorrow to do some light back squats and light military press but I'm better off resting the elbow. The curls I did today should help.

                    I really need to start icing my elbows after each squat and bench session.

                    Comment


                      Monday 10th October
                      -------------------------------------------------------------

                      Warm up 1 - 10 mins @ home rumble rolling and attacking glutes & hips with a baseball and other devices

                      Warm up 2 - 35 mins of the usual mobility stuff @ gym.

                      Low Bar Squat
                      Bar x 5 + set of 8kg hammer curls
                      60 x 5 + above
                      80 x 5 + above
                      100 x 3
                      <wrist wraps, sleeves & chalk on>
                      120 x 2
                      <belt on>
                      140 x 2
                      160 x 1
                      170 x 1
                      180 x 1
                      190 x 3

                      Bench Press

                      Bar x 5
                      40 x 5
                      60 x 4
                      80 x 3
                      90 x 2
                      100 x 1
                      110 x 3

                      GHR
                      BW + 24kg x 8,8,7

                      Seated Ab Machine
                      60 x 8
                      70 x 8
                      72.5 x 8

                      Usual hip and glute stuff + some more abs
                      --------------------------------------------------------------------

                      Today went perfectly. Equalled my triple PB on both squat and bench. Had another rep on the squat and possibly a fifth. Extremely comfortable. Elbow is sore but I don't care.

                      Don't know where the strength is coming from since I'm not training much and have absolutely no training plan/schedule but not gonna complain. I'd hazard a guess it's because I'm focusing on my weak points (and I had some cake as a pre-workout supplement - it really helps!). I'm also a lot angrier these days but that's one for my psychiatrist

                      If I sort out my abs the sky's the limit.
                      Last edited by Lurker23; 10-10-11, 21:53. Reason: mmmm cake....

                      Comment


                        Tuesday 11th October
                        ---------------------------------------------------------

                        warm up: not much

                        Pullups
                        BW x 5
                        <FU elbow>

                        Chins
                        BW + 5kg x 5
                        BW + 10kg x 5
                        BW + 15kg x 5 *PB*

                        Bent Over Barbelll Row

                        50 x 8
                        70 x 8,8,7

                        Standing Preacher Curls (Dumbells)

                        14 x 8,8,6

                        T-Bar Row
                        40 x 8
                        60 x 8
                        65 x 8,8,7

                        GHR Iso Hold
                        BW + 6kg x 60 secs

                        TB Shrugs
                        80 x 8
                        100 x 8
                        120 x 8,8,8

                        Decline Abs
                        BW + 10kg x 8,8,8

                        <supersetted with>

                        Facepulls
                        27 x 12,12,12
                        -----------------------------------------------------------
                        Session was ok. Left elbow is not. That's the reason I switched to chins. Really shouldn't be doing them dead hang as it puts too much stress on my weak elbow.

                        Probably take it handy until Saturday or Sunday.

                        Comment


                          Monday 17th October
                          -------------------------------------------------------------

                          Warm up 1 - 15 mins @ home rumble rolling and attacking glutes, hips & chest with a baseball

                          Warm up 2 - 30 mins of the usual mobility stuff @ gym.

                          Low Bar Squat
                          Bar x 5,5
                          60 x 5
                          80 x 4
                          100 x 3
                          <wrist wraps & chalk on>
                          120 x 2
                          <belt on>
                          140 x 2
                          160 x 1
                          170 x 1
                          180 x 5 *PB*
                          140 x 8,8,8

                          Bench Press
                          Bar x 5,5
                          40 x 5
                          60 x 5
                          80 x 3
                          92.5 x 2
                          *on with the wrist wraps*
                          102.5 x 1
                          107.5 x 5 *PB*

                          GHR
                          BW + 22kg x 8,8,8

                          Seated Ab Machine
                          80 x 8,8,8
                          -------------------------------------------------------

                          Very happy. Have had the last two Monday's off work. It's great to go in and do your thing with a clear head and plenty of energy.

                          Might've got six on the squats but five will do. Technique was good. Chest went forward on rep five but recovered to grind it out.

                          Definitely had another rep on the bench. Training hasn't went as well as this for a long time.

                          Less training + more cake = win

                          Comment


                            Tuesday 18th October
                            ---------------------------------------------------------

                            warm up: very little

                            Chins
                            BW x 5
                            BW + 5kg x 5
                            BW + 10kg x 5
                            BW + 15kg x 5

                            Standing Preacher Curls (Dumbells)

                            15 x 6,6,6

                            Bent Over Barbelll Row
                            60 x 8
                            80 x 6
                            70 x 8,8

                            T-Bar Row (Close Grip)

                            40 x 8
                            60 x 8
                            70 x 8,8,8

                            GHR Iso Hold
                            BW + 7kg x 60 secs

                            Seated Calf Machine
                            60 x 12,12,12

                            <supersetted with>

                            Facepulls
                            27 x 12,12,12

                            + the usual hip abduction and adduction machines + glute machine.
                            -----------------------------------------------------------

                            Did the chins up until the point I felt some aggro in my elbow. Don't know why I bothered with the BOBBR. Couldn't even get properly in position as my legs are totally and utterly fried from yesterday.

                            Comment


                              Wednesday 26th October
                              -------------------------------------------------------------

                              Warm up - 30 mins of the usual mobility stuff @ gym.

                              Some light hammer curls

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

                              Bench Press
                              Bar x 5,5
                              40 x 5
                              60 x 5
                              80 x 3
                              90 x 2
                              *on with the wrist wraps*
                              100 x 1
                              110 x 2
                              112.5 x 2 *PB*

                              GHR
                              BW + 20kg x 8,8,8
                              ------------------------------------------------------------------------------

                              Squats weren't great. I usually do them on a day I'm not working. Major difference when I'm not fresh. Much harder to focus and keep a clear head.

                              190 was ugly. Soft as hell. Managed to wake up when 200 went on my back. Kept much tighter.

                              Screwed up my progression on the bench. Meant to go 92.5, 102.5 and 112.5. Didn't want to jump 12.5kg at the end so just did two doubles. Felt fine. A bit more there for sure.

                              Comment


                                Thursday 27th October
                                ---------------------------------------------------------

                                warm up: very little

                                Pull Ups
                                BW x 5
                                BW + 5kg x 5
                                BW + 8kg x 5

                                Chins
                                BW + 10kg x 5
                                BW + 12kg x 5,5,5

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

                                T-Bar Row (Close Grip)
                                40 x 8
                                60 x 8
                                70 x 8,8,8

                                GHR Iso Hold
                                BW + 8kg x 60 secs

                                Seated Calf Machine
                                60 x 12,12,12

                                <supersetted with>

                                Facepulls
                                34 x 12,12,12

                                Seated Abs Machine
                                80 x 8,8,8
                                -----------------------------------------------------------

                                Handy enough.

                                Elbows are still screwed though. Pull ups and chins are painful afterwards.

                                Comment


                                  Obv a question out of the blue! but did you have Kawakatsu?

                                  Comment


                                    Originally posted by Denny Crane View Post
                                    Obv a question out of the blue! but did you have Kawakatsu?
                                    Yup. 4 times!

                                    Comment


                                      Originally posted by Lurker23 View Post
                                      Yup. 4 times!
                                      How did you find him?

                                      Comment


                                        Originally posted by Denny Crane View Post
                                        How did you find him?
                                        Ok. He marks his exam extremely tough. If you can get your point across in once sentence then that's all he wants. Do not pad out your answers as he hates bullshit and will mark you down.

                                        On the flipside, he marks the projects a bit easier. Again, just write enough to get your point across and try to think outside the box in terms of presenting your statistical data in terms of graphs and tables. You'll get bonus marks for this.

                                        I think it's a hard subject to teach. Once you listen to the points that he stresses in lectures then you'll be fine.

                                        Comment


                                          Thanks, that's really useful. We have him 9am in the morning so not always the most lucid!

                                          The project we've been given just seems a bit removed from what we've covered and we have a couple of exchange students that covered the subject before and they even seem a bit stumped at points. I guess he expects us to really build on what he covers by ourselves.

                                          Comment


                                            Originally posted by Denny Crane View Post
                                            Thanks, that's really useful. We have him 9am in the morning so not always the most lucid!

                                            The project we've been given just seems a bit removed from what we've covered and we have a couple of exchange students that covered the subject before and they even seem a bit stumped at points. I guess he expects us to really build on what he covers by ourselves.
                                            Yeah. I know the feeling. Always had him early too.

                                            With regards the project, he's usually pretty helpful in the workshops. Don't know whether that's changed but he'd give very big hints as to the answer. He's a decent guy and doesn't want people failing.

                                            Comment


                                              Sunday 30th October
                                              -------------------------------------------------------------

                                              Warm up - 40 mins of the usual mobility stuff @ gym + baseball & rumble rolling.

                                              Some light hammer curls

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

                                              Bench Press
                                              Bar x 5,5
                                              40 x 5
                                              60 x 4
                                              80 x 3
                                              90 x 2
                                              *wrist wraps & chalk on*
                                              100 x 1
                                              107.5 x 1
                                              115 x 3 *PB*

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

                                              GHR
                                              BW + 22kg x 8,8,8
                                              ------------------------------------------------------------------------------

                                              75% sure I've another squat rep there @ 200.

                                              Third rep on bench was a grinder.

                                              That'll do

                                              Comment


                                                Tuesday 1st November
                                                ---------------------------------------------------------

                                                warm up: very little

                                                Chins (fatter grip)
                                                BW x 5
                                                BW + 5kg x 5
                                                BW + 10kg x 5
                                                BW + 14kg x 5,4
                                                BW + 12kg x 4

                                                Seated Preacher Curls (Dumbells)

                                                14 x 8,8,8

                                                T-Bar Row (Close Grip)
                                                40 x 8
                                                60 x 8
                                                70 x 8
                                                75 x 8
                                                80 x 6

                                                GHR Iso Hold
                                                BW + 8kg x 60 secs

                                                Face Pulls
                                                34 x 12,12,12
                                                -----------------------------------------------------------

                                                Comment


                                                  Tuesday 8th November
                                                  -------------------------------------------------------------

                                                  Warm up 1 - @ home rumble rolling and baseball x loads

                                                  Warm up 2 - 30 mins of the usual mobility stuff @ gym.

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

                                                  Bench Press
                                                  Bar x 5,5
                                                  60 x 5
                                                  80 x 3
                                                  90 x 2
                                                  <wrist wraps + chalk>
                                                  100 x 1
                                                  110 x 1
                                                  115 x 1
                                                  120 x 1 *PB*
                                                  122.5 x 1 *PB*

                                                  GHR
                                                  BW + 20kg x 8,8,8
                                                  ------------------------------------------------------



                                                  Squats felt heavy and off until I got to 190. That's been happening too often lately. Could be down to switching from back squats twice a week to once a week. Nice PB anyhow....

                                                  7.5kg PB on the bench press. Savage. Can't complain.

                                                  Comment


                                                    Originally posted by Lurker23 View Post

                                                    Big 3 Goals 2011
                                                    Bench - 140
                                                    Squat - 220
                                                    Deadlift - 240
                                                    2 months to go
                                                    Bench - 122.5
                                                    Squat - 200
                                                    Deadlift - lol

                                                    Yeah. I really need to learn how to set realistic goals. No doubt about it. I'm a dreamer.

                                                    I have a chance of binking the squat total though. I'd guess I'm good for 207.5 to 210 atm. I'll certainly try my best to achieve the 220. Perhaps quit my job and really go for it!

                                                    I'd hope for 127.5 on the bench before 1st Jan.

                                                    The less said about the deadlift the better. I've purposely avoided it for the past few months to focus on the other two biggies and the assistance exercises associated with them. Better luck next year deadlift.

                                                    Starting to get into the fatty zone again. I'm now around 92.3kg with a 35.5 inch waist. Weighing a small bit less than I was when I hit 200 x 1 the first time and an inch less on the waist. I'll probably wait until January to cut though.

                                                    Now, where did I put that cake?

                                                    Comment


                                                      Tuesday 15th November
                                                      -------------------------------------------------------------

                                                      Warm up 1 - @ home rumble rolling and baseball

                                                      Warm up 2 - 30 mins of the usual mobility stuff @ gym.

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

                                                      Bench Press
                                                      Bar x 5,5
                                                      60 x 5
                                                      80 x 3
                                                      90 x 2
                                                      <wrist wraps + chalk>
                                                      100 x 1
                                                      110 x 1
                                                      117.5 x 2 *PB*

                                                      GHR
                                                      BW + 22kg x 8,8,8
                                                      ------------------------------------------------------

                                                      BOOM! Marvellous day.

                                                      I was filled with nervous excitement before I arrived and had to calm myself down as I knew it'd be over an hour before I got under the 210. Just about managed to do that.

                                                      The 210 was just perfect. Felt very comfortable out of the rack. The rep itself was surprisingly straightforward. I shot out of the hole and never looked like missing it. Nice confidence booster when that happens under a 10kg PB. I was tempted to try 215 but I put a lot of emotion and effort into the preparation for 210 and decided against it.

                                                      I'll be stalling on the bench soon. The double was tough.

                                                      The plan is 220 squat in 3-4 weeks depending on how I feel on the day. I'll tape it obv.

                                                      I've an exam on Saturday so once that's out of the way I can focus on the goal. All I want for Christmas is 5 plates....

                                                      Comment


                                                        Nice job on squat, I should prob go back and look at my 2011 goals with just over a month to go
                                                        how do you think 125kg bench would be now?

                                                        Comment


                                                          Originally posted by Mellor View Post
                                                          Nice job on squat, I should prob go back and look at my 2011 goals with just over a month to go
                                                          how do you think 125kg bench would be now?
                                                          I'd lean towards 125 as a step too far atm. I'd be more confident in 2 or 3 weeks.

                                                          Comment


                                                            Sunday 20th November
                                                            -------------------------------------------------------------

                                                            Warm up - 25 mins of the usual mobility stuff + baseball

                                                            Low Bar Squat
                                                            60 x 5
                                                            80 x 4
                                                            100 x 3
                                                            <wrist wraps & chalk on>
                                                            120 x 2
                                                            <belt on>
                                                            140 x 18 *PB*

                                                            GHR
                                                            22 x 8,8,8

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

                                                            That magic number 20 eludes me once again. I didn't sleep much so I decided not to go heavy and give my personal everest another shot.

                                                            Seriously gassed after the 17th rep and found it difficult to catch my breath.It's funny, the strength is there but it gets dangerous towards the end when technique starts to desert me. Squeezed out another one which looked more like a good morning than a squat. Lost my balls then as I didn't want to injure myself plus I really couldn't breathe haha. At least it's one more rep than last time I suppose.

                                                            Comment


                                                              Tuesday 22nd November
                                                              -------------------------------------------------------------
                                                              Full warm up

                                                              Pull ups
                                                              BW x 5
                                                              5kg x 5
                                                              10kg x 5
                                                              12kg x 4

                                                              Chin ups
                                                              12kg x 4
                                                              14kg x 5,5

                                                              Bench Press
                                                              Bar x 5,5
                                                              60 x 6
                                                              80 x 3
                                                              100 x 3,4,4 <all paused on chest>

                                                              Preacher Curls
                                                              15 x 6,6,3

                                                              T-Bar Row
                                                              40 x 8
                                                              60 x 8
                                                              80 x 8,8,6

                                                              GHR Iso Hold
                                                              BW + 8kg x 60 secs

                                                              Calf Machine
                                                              70 x 12,12,8

                                                              Face pulls
                                                              34 x 12,12,12
                                                              ------------------------------------------------------

                                                              Yesterday's session. Never got a chance to log it last night.

                                                              Did a small bit of light benching just to keep myself ticking over.

                                                              Comment


                                                                Sunday 27th November
                                                                -------------------------------------------------------------

                                                                Warm up 1 - @ home rumble rolling

                                                                Warm up 2 - 35 mobility stuff + baseball @ gym.

                                                                Low Bar Squat
                                                                Bar x 5,5
                                                                60 x 5
                                                                80 x 4
                                                                100 x 3
                                                                <wrist wraps, elbow sleeves & chalk on>
                                                                120 x 3
                                                                <belt on>
                                                                140 x 2
                                                                160 x 2
                                                                180 x 1
                                                                200 x 1
                                                                210 x 2 *PB*

                                                                Bench Press
                                                                Bar x 5,5
                                                                60 x 5
                                                                80 x 4
                                                                90 x 2
                                                                <wrist wraps + chalk>
                                                                100 x 1
                                                                110 x 1
                                                                117.5 x 2,2

                                                                GHR
                                                                BW + 24kg x 8,8,8

                                                                Ab Machine
                                                                80 x 8
                                                                82.5 x 8
                                                                85 x 8
                                                                ------------------------------------------------------

                                                                Delighted. Second rep was a growler. Rack position wasn't as good as last time I went heavy but it's encouraging that I was able to complete anyway. I'd like to hit 210 x 3 before going for 220 so I'll have to do some planning and see where that takes me. Definitely wouldn't have got the third rep today but then again I wouldn't have got 210 x 2 two weeks ago.

                                                                Planned on attempting 117.5 x 3 on bench but the 2nd rep on the 1st set was a struggle and I decided against it. Happy to get two doubles in the end.

                                                                Training has been going unbelievably well lately. I feel like I'll hit my next sticking point quite soon though. My ab strength will hold me back on the squat. Also, my tricep and back strength is lacking on the bench. They're the next port of call after I hopefully hit the 5 plates within the next month. I'd also like to find a deadlift next year too.

                                                                Comment


                                                                  Tuesday 29th November
                                                                  -------------------------------------------------------------
                                                                  Full warm up

                                                                  Chins
                                                                  BW x 5
                                                                  5kg x 5
                                                                  8kg x 5
                                                                  10kg x 5
                                                                  12kg x 5,5,3

                                                                  Preacher Curls
                                                                  14 x 6,6,6

                                                                  T-Bar Row
                                                                  40 x 8
                                                                  60 x 8
                                                                  70 x 8
                                                                  80 x 8

                                                                  Front Squat
                                                                  Bar x 5,5
                                                                  40 x 5
                                                                  60 x 5
                                                                  80 x 3
                                                                  100 x 3

                                                                  GHR Iso Hold
                                                                  BW + 8kg x 60 secs

                                                                  Face pulls
                                                                  34 x 12,12,12

                                                                  + the usual hip & glute stuff.
                                                                  ------------------------------------------------------

                                                                  Workout from last Tuesday. Strange day in the gym as all the weights were moved into the cardio area. They're replacing the carpet with a rubber floor. Looking forward to testing it out.

                                                                  Usual stuff above. Threw in a small bit of front squats to get some blood flow into the legs.

                                                                  Comment


                                                                    Sunday 4th December
                                                                    -------------------------------------------------------------

                                                                    Warm up 1 - @ home rumble rolling

                                                                    Warm up 2 - 40 mins mobility stuff + baseball @ gym.

                                                                    Low Bar Squat
                                                                    Bar x 5,5
                                                                    60 x 5
                                                                    80 x 4
                                                                    100 x 3
                                                                    <wrist wraps, elbow sleeves & chalk on>
                                                                    120 x 3
                                                                    <belt on>
                                                                    140 x 2
                                                                    160 x 2
                                                                    180 x 1
                                                                    200 x 1
                                                                    210 x 1
                                                                    220 x BOOM *PB*

                                                                    Bench Press
                                                                    Bar x 5,5
                                                                    60 x 5
                                                                    80 x 3
                                                                    90 x 2
                                                                    <wrist wraps + chalk>
                                                                    100 x 1
                                                                    110 x 1
                                                                    117.5 x 2,1

                                                                    Decline Abs
                                                                    Bw + 10kg x 8,8,7

                                                                    GHR
                                                                    BW + 22kg x 8,8,8
                                                                    ------------------------------------------------------



                                                                    Comment


                                                                      Tuesday 6th December
                                                                      -------------------------------------------------------------
                                                                      Full warm up

                                                                      Chins
                                                                      BW x 5
                                                                      5kg x 5
                                                                      10kg x 5
                                                                      12kg x 5,5,5

                                                                      Seated Preacher Curls
                                                                      14 x 8,8,8

                                                                      T-Bar Row
                                                                      40 x 8
                                                                      60 x 8
                                                                      70 x 8
                                                                      80 x 8,8,6

                                                                      Front Squat
                                                                      Bar x 5,5
                                                                      60 x 5
                                                                      80 x 3
                                                                      100 x 3
                                                                      120 x 2


                                                                      GHR Iso Hold

                                                                      BW + 9kg x 60 secs

                                                                      Calf Machine
                                                                      40 x until I couldn't do another rep x 2

                                                                      Face pulls
                                                                      34 x 12,12,12

                                                                      + the usual hip and glute stuff
                                                                      -----------------------------------------------------------

                                                                      Comment


                                                                        Friday 9th December
                                                                        -------------------------------------------------------------
                                                                        Office Christmas Party Cardio

                                                                        No warm up

                                                                        Shakin' and a' groovin x 3 hours with the odd rest break

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

                                                                        I've got another one next Saturday. Don't anyone say I never do cardio

                                                                        Comment


                                                                          Sunday 11th December
                                                                          -------------------------------------------------------------

                                                                          Warm up - 40ish mins mobility stuff + baseball @ gym.

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

                                                                          Bench Press
                                                                          Bar x 5,5
                                                                          60 x 5
                                                                          80 x 3
                                                                          90 x 2
                                                                          <wrist wraps + chalk>
                                                                          100 x 1
                                                                          110 x 4

                                                                          GHR
                                                                          BW + 26kg x 8,8,8


                                                                          Standing Ab Rope Pulldown

                                                                          41 x 8
                                                                          48 x 8,8

                                                                          Seated Calf Machine
                                                                          40 x 8
                                                                          60 x 8
                                                                          70 x 8
                                                                          80 x 6
                                                                          ------------------------------------------------------
                                                                          Squats were very comfortable. I thought I'd do a bit of volume for a change. I was good for another few reps on each set for sure. Token PB.

                                                                          Starting to hate benching. I may drop it down to 100 and work up again doing sets of five.

                                                                          Comment


                                                                            Tuesday 13th December
                                                                            -------------------------------------------------------------
                                                                            Full warm up

                                                                            Front Squat
                                                                            Bar x 5,5
                                                                            60 x 5
                                                                            80 x 3
                                                                            100 x 2
                                                                            120 x 1
                                                                            130 x 1
                                                                            140 x 3,2+1 <loss of grip on second set, reracked and did another rep>

                                                                            Neutral Grip Pull Ups
                                                                            BW x 5
                                                                            5kg x 5
                                                                            10kg x 5
                                                                            12kg x 5

                                                                            Seated Preacher Curls

                                                                            16 x 6,5
                                                                            14 x 6

                                                                            T-Bar Row
                                                                            40 x 8
                                                                            60 x 8
                                                                            70 x 8,8,8

                                                                            GHR Iso Hold

                                                                            BW + 10kg x 60 secs

                                                                            Face pulls

                                                                            34 x 12,12,12

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

                                                                            FS were fine. Just felt a bit weird due to rustiness.

                                                                            Lost some focus during this session. Going through the motions. Suppose it happens now and again.

                                                                            Comment


                                                                              Sunday 11th December
                                                                              -------------------------------------------------------------

                                                                              Warm up - 30 mins mobility stuff + baseball @ gym.

                                                                              Low Bar Squat
                                                                              Bar x 5,5
                                                                              60 x 5
                                                                              80 x 3
                                                                              100 x 3
                                                                              <wrist wraps, elbow sleeves & chalk on>
                                                                              120 x 3
                                                                              <belt on>
                                                                              140 x 20 *PB*

                                                                              Bench Press
                                                                              Bar x 5,5
                                                                              60 x 5
                                                                              80 x 3
                                                                              90 x 2
                                                                              <wrist wraps + chalk>
                                                                              100 x 5,5,5

                                                                              GHR
                                                                              BW + 28kg x 8,8,8

                                                                              Seated Ab Machine
                                                                              90 x 8,8,8
                                                                              ------------------------------------------------------

                                                                              Finally. Delighted to get the 3 plates for 20 reps. I had another two reps in me but 20 is suicidal enough imo.

                                                                              Took a good break after it. Felt rotten. I was sure I was going to puke a few minutes afterwards. Head in the toilet bowl and a bit of wretching but managed to keep my breakfast down thankfully.

                                                                              Benching was super easy just like it was meant to be. Good bar speed.

                                                                              Comment


                                                                                Tuesday 20th December
                                                                                -------------------------------------------------------------
                                                                                Full warm up

                                                                                Pull Ups
                                                                                BW x 5
                                                                                5kg x 5
                                                                                10kg x 5

                                                                                Chins
                                                                                12kg x 5
                                                                                14kg x 5,5,5

                                                                                Preacher Curls
                                                                                15 x 6,6,6

                                                                                Seated Row (Machine)
                                                                                60 x 8
                                                                                80 x 8,8,8

                                                                                T-Bar Row
                                                                                40 x 8
                                                                                60 x 8
                                                                                70 x 8,8,8

                                                                                GHR Iso Hold
                                                                                BW + 11.25kg x 60 secs

                                                                                Face pulls
                                                                                34 x 12,12,12

                                                                                Ab Rope Pulldown
                                                                                55 x 8,8,8

                                                                                Hammer Curls (1 sec up, 4 secs down)
                                                                                12 x 8,8,6
                                                                                -----------------------------------------------------------

                                                                                The GHR hold is getting very tough. Struggled for the last 10 seconds.

                                                                                Comment


                                                                                  Wednesday 21st December
                                                                                  -------------------------------------------------------------

                                                                                  Warm up - 25 mins mobility stuff + baseball @ gym.

                                                                                  Low Bar Squat

                                                                                  Bar x 5
                                                                                  60 x 5
                                                                                  80 x 4
                                                                                  100 x 3
                                                                                  <wrist wraps, elbow sleeves & chalk on>
                                                                                  120 x 2
                                                                                  <belt on>
                                                                                  140 x 2
                                                                                  160 x 2
                                                                                  170 x 1
                                                                                  185 x 1 x bleh, forget it

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

                                                                                  Bench Press
                                                                                  Bar x 5,5
                                                                                  60 x 5
                                                                                  80 x 3
                                                                                  90 x 2
                                                                                  <wrist wraps + chalk>
                                                                                  100 x 1
                                                                                  110 x 1
                                                                                  120 x 1
                                                                                  125 x 1 *PB*
                                                                                  ------------------------------------------------------

                                                                                  Squats felt crap so stopped during the 185. It felt like I was going for a PB. Obviously haven't recovered from the 20 repper last Sunday. Rack position and stability were awful which is attributable to the back workout yesterday.

                                                                                  Decided I'd use the time to check my sumo deads. 190 was difficult but manageable. Very rusty though as one would expect.

                                                                                  Impromptu bench PB ftw! Took my grip out a bit wider and it made a big difference. Very surprised since I was still recovering from the sets at 100 on Sunday. Delighted.

                                                                                  That's it for me until next Wednesday. The gym is closed until then. Pretty crap actually as it's the only day I can go next week due to work commitments. Back to normal then on 3rd Jan.

                                                                                  Comment


                                                                                    Wednesday 28th December
                                                                                    -------------------------------------------------------------

                                                                                    Warm up - 35 mins mobility stuff + baseball @ gym.

                                                                                    Low Bar Squat
                                                                                    Bar x 5,5
                                                                                    60 x 5
                                                                                    80 x 4
                                                                                    100 x 3
                                                                                    <wrist wraps, elbow sleeves & chalk on>
                                                                                    120 x 2
                                                                                    <belt on>
                                                                                    140 x 2
                                                                                    160 x 2
                                                                                    180 x 1
                                                                                    200 x 1
                                                                                    210 x 1

                                                                                    Bench Press
                                                                                    Bar x 5,5
                                                                                    60 x 5
                                                                                    80 x 3
                                                                                    90 x 2
                                                                                    <wrist wraps + chalk>
                                                                                    100 x 1
                                                                                    110 x 1
                                                                                    120 x 1
                                                                                    125 x fail
                                                                                    125 x 1
                                                                                    127.5 x fail

                                                                                    Rack Pulls (just below knee)
                                                                                    60 x 8
                                                                                    100 x 8
                                                                                    <belt on>
                                                                                    140 x 8
                                                                                    160 x 3
                                                                                    180 x 3
                                                                                    200 x 2
                                                                                    220 x 2
                                                                                    ------------------------------------------------------

                                                                                    Sluggish day. Probably because I've been eating like a champion.

                                                                                    Squats felt rusty and heavy out of the rack so took it easy.

                                                                                    Took the bar down too fast on attempt 1 of 125 bench. Second attempt was better than last week's 125 PB. Got to about half way on 127.5 and then totally lost it. Felt like I ran out of air due to exhaling too fast.

                                                                                    Rack pulls went well. 220 was slowish though. I reset after each rep in order to drill down the technique as I'm very rusty atm.

                                                                                    Would've went for 240 x 1 but the gym closed. Nice back pump and no niggles so quite pleased. I think that's a token PB.

                                                                                    Pretty miffed I can't go again until next Tuesday.

                                                                                    Comment


                                                                                      Tuesday 3rd January
                                                                                      -------------------------------------------------------------

                                                                                      Warm up - 40 mins mobility stuff + baseball @ gym.

                                                                                      Front Squat
                                                                                      Bar x 5,5
                                                                                      60 x 5
                                                                                      80 x 3
                                                                                      100 x 2
                                                                                      120 x 2
                                                                                      130 x 1
                                                                                      140 x 1
                                                                                      150 x 1

                                                                                      Bench Press
                                                                                      Bar x 5,5
                                                                                      60 x 5
                                                                                      80 x 3
                                                                                      90 x 2
                                                                                      <wrist wraps + chalk>
                                                                                      100 x 1
                                                                                      110 x 1
                                                                                      120 x 1
                                                                                      125 x 1
                                                                                      127.5 x fail

                                                                                      Chins
                                                                                      BW x 5
                                                                                      BW + 5kg x 5
                                                                                      BW + 10kg x 5
                                                                                      BW + 14kg x 5
                                                                                      BW + 16kg x 5 *PB*

                                                                                      Ab Rope Pulldown
                                                                                      55 x 8,8,8

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

                                                                                      Weird day. Went through my warm ups and realised I'd left out isometric wall marches. Did a few and strained something in my glute real bad. Got the baseball into it and tried to work the kink out. Quite painful.

                                                                                      Felt a slight strain on the 150 FS so left it at that.

                                                                                      Got closer on the 127.5 bench but I'll leave it at that and work back up.

                                                                                      I think that's a chin PB. Can't remember but I'm weighing in at 96.5kg so I'll say it's a PB

                                                                                      I want to do a wrap up post of last year and one on where I'd like to be this time next year. Will do sometime later in the week when it's not bedtime.

                                                                                      Comment


                                                                                        Saturday 7th January
                                                                                        -------------------------------------------------------------

                                                                                        Warm up - rumble rolling at home and 40 mins mobility stuff + baseball @ gym.

                                                                                        Low Bar Squat
                                                                                        Bar x 5,5
                                                                                        60 x 5
                                                                                        80 x 4
                                                                                        100 x 3
                                                                                        120 x 3
                                                                                        140 x 2
                                                                                        160 x 2
                                                                                        175 x 1
                                                                                        190 x 4,4 *PB*

                                                                                        Bench Press
                                                                                        Bar x 5,5
                                                                                        60 x 5
                                                                                        80 x 3
                                                                                        90 x 2
                                                                                        <wrist wraps + chalk>
                                                                                        100 x 1
                                                                                        110 x 5,5,5 *PB*

                                                                                        Dumbell Flat Bench Press
                                                                                        15 x 8
                                                                                        28 x 8
                                                                                        34 x 8
                                                                                        36 x 8
                                                                                        38 x 5

                                                                                        Machine Flyes
                                                                                        various amounts of weight by loads

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

                                                                                        Squats were pretty poor. I was hoping for 190 x 5,5,5 but it just wasn't there today. Weight felt heavy on the back. I keep getting a pressure build up in my ear lately when squatting heavy which is strange. Possibly could've grinded out a 5th rep on both sets but I was pleased with getting the 4 due to how crap I felt so left it at that. Possibly a sign I should deload on squats. When I think about I have been hammering away at the heavy squats for a very long time without going light for a few weeks.

                                                                                        So much for a deload on the bench. It was very strong today. Worked on holding my breath more. I have a bad habit of releasing too much air too early and running out of gas on my heavy benches. If I can delay the release of air through my teeth by even half a second I should see an improvement in my max. Previous best 110 x 4 so blew that out of the water.

                                                                                        Messed about with a few lads after that on the exercises above. I'll head back in tomorrow to do rack pulls and work on sumo deadlift technique.

                                                                                        Oh yeah, recap post of last year will be tonight or tomorrow.

                                                                                        Comment


                                                                                          Im getting the pressure build up too. Thats a weird one.
                                                                                          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


                                                                                            Sunday 15th January
                                                                                            -------------------------------------------------------------

                                                                                            Warm up - 35 mins mobility stuff + baseball @ gym.

                                                                                            Low Bar Squat
                                                                                            Bar x 5,5
                                                                                            60 x 5
                                                                                            80 x 4
                                                                                            100 x 3
                                                                                            <wrist wraps, elbow sleeves & chalk on>
                                                                                            120 x 2
                                                                                            <belt on>
                                                                                            140 x 2
                                                                                            160 x 2
                                                                                            180 x 1
                                                                                            200 x 3

                                                                                            Bench Press
                                                                                            Bar x 5,5
                                                                                            60 x 5
                                                                                            80 x 3
                                                                                            90 x 2
                                                                                            <wrist wraps + chalk>
                                                                                            102.5 x 1
                                                                                            112.5 x 4
                                                                                            100 x 5 <all paused>

                                                                                            Rack Pulls (just below knee)
                                                                                            60 x 5
                                                                                            100 x 5
                                                                                            140 x 5
                                                                                            <belt on>
                                                                                            160 x 3
                                                                                            180 x 3
                                                                                            200 x 3
                                                                                            ------------------------------------------------------

                                                                                            Just something to keep me going. Most of it felt crap.

                                                                                            Bogged down in work this week doing a ridiculous amount of hours. Hopefully it'll quiet down and I'll get a plan in place for this year.

                                                                                            Comment


                                                                                              Originally posted by Lurker23 View Post
                                                                                              Sluggish day. Probably because I've been eating like a champion.
                                                                                              Could you or (anyone else) give me some advice on this please ? The trying to put on not lose weight thing is new. The below was my diet today which is hitting around 2500 calories according to fitday. I should be hitting closer to 3500. What sort of changes would you make ? Another meal, really ?

                                                                                              4 Eggs scrambled + 2 Whole wheat bread pieces.

                                                                                              Chicken Fillet + Cup of Rice.

                                                                                              Gym

                                                                                              Protein Shake

                                                                                              Chicken Fillet + Cup of Rice.

                                                                                              Burger + Mixed Vegetables

                                                                                              Protein Shake around an hour before sleep.

                                                                                              Opr

                                                                                              Comment


                                                                                                Originally posted by Opr View Post
                                                                                                Could you or (anyone else) give me some advice on this please ? The trying to put on not lose weight thing is new. The below was my diet today which is hitting around 2500 calories according to fitday. I should be hitting closer to 3500. What sort of changes would you make ? Another meal, really ?

                                                                                                4 Eggs scrambled + 2 Whole wheat bread pieces.

                                                                                                Chicken Fillet + Cup of Rice.

                                                                                                Gym

                                                                                                Protein Shake

                                                                                                Chicken Fillet + Cup of Rice.

                                                                                                Burger + Mixed Vegetables

                                                                                                Protein Shake around an hour before sleep.

                                                                                                Opr
                                                                                                Chocolate cake, lots of chocolate cake Hey, if you have to gain weight might as well enjoy it while you're doing it right?


                                                                                                How many scoops of protein are you taking in your shake, mixing it with water or milk? While I'm doing the opposite to you I train with a guy who's trying to gain weight and he's basically added an extra scoop to every shake and is taking his last shake with milk.

                                                                                                Whenever he has chicken/beef he adds an extra fillet/patty or two to the meal.

                                                                                                If you just added two extra chicken fillets a day + 2 extra scoops of protein you'd be up an additional 700+ calories a day easy.

                                                                                                You could also add in cashew nuts or similar during the day, a single pack is about 500 cals on it's own.
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                                                                                                Comment


                                                                                                  2 Scoops with water for each shake which comes in each about 220 Cals. I could take extra scoops but in reality I am not getting many calories from them. I was actually thinking about cutting the last protein shake from the diet as fitday has me hitting 280g of protein today with the above!

                                                                                                  I could add more chicken but god it's a struggle at the moment already. I guess as I eat bigger and train more my appetite will increase. The cashew nuts are the kind of idea I was thinking about. I just want to add easy stuff that will bang on the extra 1000 Cals.

                                                                                                  I wondered if it's ok to just add a litre of milk. That may sound silly since I am trying to gain weight but I just don't know if it is clean enough to add ?

                                                                                                  Opr

                                                                                                  Comment


                                                                                                    Depends on how you react to dairy, a lot of people have allergies or bloat up as soon as they introduce milk into their diet.

                                                                                                    However, if you were to take your shake with milk (a pint per shake) it would add around
                                                                                                    Calories 320
                                                                                                    Protein 16g
                                                                                                    Carbs 26g
                                                                                                    Fat 16g
                                                                                                    to your shakes over and above water.

                                                                                                    There's a good article here http://www.livestrong.com/article/55...d-muscle-gain/ on how to work the macro nutrients in your diet into the right plan for your goals.

                                                                                                    If you think you're taking in too much protein already then you should look at increasing your carb intake instead. That could mean more fruit & veg rather than anything else.

                                                                                                    The interesting part in the article (for me) is about eating for your goal weight, with Protein + Fats being the two most important parts.

                                                                                                    1g Protein (4cals) + .5g (4.5cals) Fat for every lb you want to weigh, and then add carbs (4cals per g) to get to your calorie total.

                                                                                                    If your weight goal is say 210lbs, then you should be at

                                                                                                    210g protein : 840 cals
                                                                                                    105g fat : 945 cals
                                                                                                    XXg carbs: goal target depending on how quickly you want to gain weight

                                                                                                    EDIT:
                                                                                                    just thinking we should probably split this out to a seperate thread if we're having a conversation on it
                                                                                                    Last edited by Iago; 18-01-12, 17:12.
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                                                                                                    Comment


                                                                                                      Originally posted by Lurker23 View Post
                                                                                                      Bench Press
                                                                                                      Bar x 5,5
                                                                                                      60 x 5
                                                                                                      80 x 3
                                                                                                      90 x 2
                                                                                                      <wrist wraps + chalk>
                                                                                                      100 x 1
                                                                                                      110 x 5,5,5 *PB*
                                                                                                      This is the day i missed.
                                                                                                      We hopefully would of went rep for rep, until i maxed out at 100kg and you lashed in a 110 kg x 5 x 3 for the craic

                                                                                                      Comment


                                                                                                        Originally posted by Opr View Post
                                                                                                        4 Eggs scrambled + 2 Whole wheat bread pieces.

                                                                                                        Chicken Fillet + Cup of Rice.

                                                                                                        Gym

                                                                                                        Protein Shake

                                                                                                        Chicken Fillet + Cup of Rice.

                                                                                                        Burger + Mixed Vegetables

                                                                                                        Protein Shake around an hour before sleep.
                                                                                                        You diet is very clean. More like a cutting diet. Add in some foods dense in cals, but healthy and you'll easily hit 3500.

                                                                                                        Make up the two shakes with milk, this is especially good for the one before bed. 2 x 250mls is 300 cals.
                                                                                                        Add some peanut butter to the chicken when cooking for a healthy satay sauce. 2 x 25gs is 300cals also.
                                                                                                        A pint of whole milk is 300 cals (use whole for the shakes also)
                                                                                                        50g of nuts (any kind) is 300 cals
                                                                                                        A big spoon of peanut butter (25g) is 150 cals. (weigh out 25 gs the first time)
                                                                                                        Burger meat is higher in cals than chicken, so you could easily add an extra patty here for 200-300cals

                                                                                                        All those above an are small changes, you hardly notive them. And still pretty healthy.
                                                                                                        They total 1600 calories so pick various ones on different days to get your extra 1000 in.
                                                                                                        if you don't liek the idea of peanut butter satay, coconut milk or cream can make some easy healthy high cal sauces. Very healthy too.


                                                                                                        And Lurker, I agree. We should get this posts split to a bulking thread to avois clogging the thread.

                                                                                                        Comment


                                                                                                          Wednesday 18th January
                                                                                                          -------------------------------------------------------------
                                                                                                          Warm up: essentials

                                                                                                          Chins
                                                                                                          BW
                                                                                                          BW + 5kg x 5
                                                                                                          BW + 10kg x 5
                                                                                                          BW + 14kg x 5,5,3

                                                                                                          Preacher Curls (4secs down, explode up)
                                                                                                          14 x 8,8,8

                                                                                                          T-Bar Row
                                                                                                          40 x 8
                                                                                                          60 x 8
                                                                                                          70 x 8,8,6

                                                                                                          Seated Ab Machine
                                                                                                          90 x 8,8,8

                                                                                                          GHR Iso Hold
                                                                                                          BW + 26kg x 8,8,8

                                                                                                          Face pulls
                                                                                                          34 x 12,12,12

                                                                                                          <tri-setted with>

                                                                                                          Hip Abduction Machine
                                                                                                          125 x 12,12,12

                                                                                                          <and>

                                                                                                          Hip Adduction Machine

                                                                                                          115 x 12,12,12

                                                                                                          Single Leg Glute Machine
                                                                                                          90 x 8,8,8

                                                                                                          + loads of tricep stuff
                                                                                                          -----------------------------------------------------------

                                                                                                          Keeping myself ticking over until the weekend. Mostly working on my weak areas - everything except legs really!

                                                                                                          Comment


                                                                                                            Originally posted by Opr View Post
                                                                                                            Could you or (anyone else) give me some advice on this please ? The trying to put on not lose weight thing is new. The below was my diet today which is hitting around 2500 calories according to fitday. I should be hitting closer to 3500. What sort of changes would you make ? Another meal, really ?
                                                                                                            The lads above have answered the question very well.

                                                                                                            I know Iago mentioned the chocolate cake and you probably thought yeah right! Seriously, my preference is to just eat anything I want. Bacon XL Double Cheesburgers would definitely bridge the calorie gap as would a a few litres of milk. Nothing off limits if I'm looking to gain weight. Put the weight on and worry about cutting the fat later.

                                                                                                            Definitely take the protein shake before bed with milk anyway as the casein will slow down the release of protein and you'll be fed for a few hours whilst sleeping.

                                                                                                            Just to give you an idea, on my last diet I went from 92kg to <85kg in four weeks losing almost 3.5 inches off the waist. Now I'm at 97.5kg with an extra inch and a bit on my waist (i.e when I was at 92kg) but not worried as it's easy to lose.

                                                                                                            If you're not putting on the weight, just eat more. It really is that simple.

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                                                                                                              Cheers Lurker, I had fired up a separate thread but you answered more or less the few remaining questions I had. Just one last question How long generally do you bulk before cutting ? (Sorry for dragging the thread so off topic)

                                                                                                              Opr

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                                                                                                                Originally posted by Opr View Post
                                                                                                                Cheers Lurker, I had fired up a separate thread but you answered more or less the few remaining questions I had. Just one last question How long generally do you bulk before cutting ? (Sorry for dragging the thread so off topic)

                                                                                                                Opr
                                                                                                                Don't mind going off topic. No worries.

                                                                                                                Personally, I bulk until my trousers get too tight and I can't bear to look at the fatty in the mirror in front of me I'm pretty close to that stage now but I really want to hit a 227.5kg/500lb squat before I cut.

                                                                                                                It really is person specific. When you reach the size you want to get to then go on a cut to lose the extra fat. Obviously you'll lose some of your size on the cut so then just start another bulk cycle. Rinse and repeat until you reach a size you're happy with. Then just eat for maintenance. I'd advise that you measure your waist instead of looking at the scales when you do decide.

                                                                                                                You could always go with the healthy bulk option like Mellor laid out if you're worried about gaining too much fat.

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                                                                                                                  2011 Wrap Up
                                                                                                                  ---------------------------------------------

                                                                                                                  Big 3 Goals 2011
                                                                                                                  Bench - 140
                                                                                                                  Squat - 220
                                                                                                                  Deadlift - 240
                                                                                                                  2011 Progress on Big 3
                                                                                                                  Bench - 110 to 125 (+15kg)
                                                                                                                  Squat - 190 to 220 (+30kg)
                                                                                                                  Deadlift - 210 to 210 (No change)

                                                                                                                  Hit the 220 squat. Worked hard on hamstring and lower back strength through GHR. Pretty sure this was the key factor in my progress.

                                                                                                                  Failed miserably on the other two goals. Didn't trust my back to deadlift and squat on the same day anymore. Sacrificed the deadlift in order to hit the squat total.

                                                                                                                  Bench total was unrealistic. Of course, entering the working world last March slowed me down a bit!

                                                                                                                  Looking back on the year, I went from having my piriformis issues early in the year to hitting PBs like they were going out of fashion in December. Overall, happy that I made a good deal of progress.

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                                                                                                                    Big 3 Goals 2012
                                                                                                                    Bench - 140
                                                                                                                    Squat - 240
                                                                                                                    Deadlift - 240

                                                                                                                    These goals should be fairly achievable. Famous last words. Willing to sacrifice squat this year in order to get deadlift back up to scratch. We'll see in a year!

                                                                                                                    Just going to list my weak points in terms of strength so I remember to focus on them. I'll be paying extra attention to these areas this year.

                                                                                                                    Very weak areas:
                                                                                                                    Abs
                                                                                                                    Triceps
                                                                                                                    Biceps

                                                                                                                    Weak areas:
                                                                                                                    Shoulders
                                                                                                                    Upper back
                                                                                                                    Hammies
                                                                                                                    Lower back

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                                                                                                                      Sunday 22nd January
                                                                                                                      -------------------------------------------------------------

                                                                                                                      Warm up - 40 mins mobility stuff + baseball @ gym + rumble rolling at home.

                                                                                                                      Low Bar Squat
                                                                                                                      Bar x 5,5
                                                                                                                      60 x 5
                                                                                                                      80 x 4
                                                                                                                      100 x 3
                                                                                                                      <wrist wraps, elbow sleeves & chalk on>
                                                                                                                      120 x 2
                                                                                                                      <belt on>
                                                                                                                      140 x 2
                                                                                                                      160 x 2
                                                                                                                      180 x 1
                                                                                                                      200 x 1
                                                                                                                      210 x 1
                                                                                                                      220 x 1
                                                                                                                      225 x 1 *PB*

                                                                                                                      Bench Press
                                                                                                                      Bar x 5,5
                                                                                                                      60 x 5
                                                                                                                      80 x 3
                                                                                                                      90 x 2
                                                                                                                      <wrist wraps + chalk>
                                                                                                                      100 x 1
                                                                                                                      110 x 1
                                                                                                                      120 x 1
                                                                                                                      127.5 x unracked it and didn't even try it - no chance

                                                                                                                      GHR Iso Hold
                                                                                                                      BW + 10kg x 60 secs
                                                                                                                      ------------------------------------------------------

                                                                                                                      I do not know where that came from.

                                                                                                                      I said I'd go with the flow today. Warm up to 200 felt bad. Messed about with hand position. Found something that felt good. Thumbs over the bar. Had much more control over the bar on my back.

                                                                                                                      220 felt ok. Just threw caution to the wind and loaded 225. Ended up being pretty smooth. Ecstatic. No vid though as I never thought I'd even get near a PB so didn't bring camera or phone. I'll vid the 227.5

                                                                                                                      Wasn't arsed with the rest of the session. Knackered.

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                                                                                                                        Tuesday 24th January
                                                                                                                        -------------------------------------------------------------
                                                                                                                        Warm up: LOADS - about 45mins

                                                                                                                        Sumo Deadlift
                                                                                                                        70 x 5
                                                                                                                        90 x 4
                                                                                                                        110 x 3
                                                                                                                        130 x 2
                                                                                                                        <belt on>
                                                                                                                        150 x 2
                                                                                                                        170 x 1
                                                                                                                        190 x 1
                                                                                                                        200 x 1 *Sumo PB*
                                                                                                                        210 x 1 *New Sumo PB*

                                                                                                                        Bench Press
                                                                                                                        Bar x 5
                                                                                                                        60 x 5
                                                                                                                        80 x 3
                                                                                                                        90 x 2
                                                                                                                        100 x 3,5,5 <all paused>

                                                                                                                        Seated Ab Machine
                                                                                                                        95 x 8,8,8

                                                                                                                        GHR
                                                                                                                        BW + 28kg x 8,8,8 *PB*

                                                                                                                        Preacher Curls
                                                                                                                        16 x 6,6,6

                                                                                                                        Face pulls
                                                                                                                        34 x 12,12,12

                                                                                                                        + messing about on triceps
                                                                                                                        -----------------------------------------------------------

                                                                                                                        Hmmm. Looks like I found my deadlift. I took ages deadlifting today. Probably close to an hour. I didn't want to rush things. It's hard to get all my glute/SI injuries from deadlifting out of my head when I'm lifting heavy. Very hard to commit fully. Hopefully that will come with time.

                                                                                                                        Yeah so broke my old sumo PB of 190 (I think) twice and the second equals my conventional PB. Good day. 190 snapped off the floor. 200 was very manageable and the 210 pushed me really hard. 9.5/10 I'd say.

                                                                                                                        Wasn't planning on benching but one of the lads twisted my arm. Screwed up on the first work set. The bench was too close to the hooks. Hence just the 3 reps.

                                                                                                                        The rest was fine but I was stuck for time even though I was there in total for 3.5 hrs

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                                                                                                                          Nice job on the deadlift, thats 2012 off to a good start.
                                                                                                                          I currently need to find my squat, deadlift and press. Although I never really had any sort of press form.

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