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Old 22-09-10, 23:49   #41
Mellor
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WED - SQUATS AND SHOULDERS

Did only squats for legs. Always find it hard to think of a leg assistance excercise, with pricking about with some stupid leg curl machine. so decided to do a load of squats only, then all my shoulder work back to back.

Squats - 8 x 8
20kg x 8
60kg x 8
80kg x 8
90kg x 8 x 5 *PB*

I plannign on droping back to 80 and then 60 for the last few, but was lifting 90 well and felt i could it all out without dropping back.

Military press
45kg x 8 x 3

Used a fixed BB, was nowhere to rack it so had to clean it up for the first rep. Failed the very last rep, i'm good for 8 x 3 if its racked. One concern I have is that I may be hyper-extending my back, as I always feel it there after doing presses.

Upright rows
30kg x 12 x 4

Was a bit all over the place here, missed a rep or two throughout, changing grip etc. Don't like using EZ-curls. Straight bar in future.

DB Shoulder Press
18kg x 12 x 4

Missed 2 reps on the lasts. Supersetting all the shoulder stuff together was taking its tole now.

Shoulder Lateral Raise
7kg x 12 x 3

Arms about to come off by the end of the raises, barely able for the small weights. Surprised I managed to wash myself afterwards. All-in all, felt good afterwards, esp the PB on squats, feel good about hitting 100kg x 8. I'm looking to but chalk at the weekend to have a big deadlift day to gauge progress.
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Old 23-09-10, 12:30   #42
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Cardio/Conditioning

Stretch/foam rolling

Row
500m - 1:44.1 (PB, flat out)
2k easy pace - 9:01

Some skipping to keep active while I got my breath

Treadmill
4k - 17:58 *PB*
Ship, ship the running target of 4k in less than 18min
Wasn't planning on aiming for this tonight, but started of at 13km/h and felt pretty good
so kept going, up'd it to 13.5 and for the last few hundred I noticed I was close
done some maths in my head figured I could finish at 16km/h and make it
I think it's the new runners

couldn't do much else after that, was short but tough session

weighed in at 80kg again, not on target there, needed to be 79kg
weight was always the hardest target

walked home on jelly legs
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Old 27-09-10, 00:35   #43
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Quote:
Originally Posted by Mellor View Post
Military press
45kg x 8 x 3

Used a fixed BB, was nowhere to rack it so had to clean it up for the first rep. Failed the very last rep, i'm good for 8 x 3 if its racked. One concern I have is that I may be hyper-extending my back, as I always feel it there after doing presses.
Not sure i understand this.

Drop the weight back and keep the form super strict and tight (scaps engaged) and go from there. I've gotten far more benefits from keeping the form super strict on the military rather than lapsing into a push press on the later tired sets.

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Originally Posted by Mellor View Post
Upright rows 30kg x 12 x 4
DB Shoulder Press 18kg x 12 x 4
Shoulder Lateral Raise 7kg x 12 x 3
Good stuff, i like the push/pull/push breakdown. Maybe another pull excercise is needed.

Personally i'm not keen on lateral raises because i dont really see a huge benefit or need for them.

Quote:
Originally Posted by Mellor View Post
Row
500m - 1:44.1 (PB, flat out)
Awesome
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Old 27-09-10, 00:45   #44
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Quote:
Originally Posted by TomD View Post
Not sure i understand this.

Drop the weight back and keep the form super strict and tight (scaps engaged) and go from there. I've gotten far more benefits from keeping the form super strict on the military rather than lapsing into a push press on the later tired sets.
I've stopped switching to a push press now that I can get 8x3 out at 40-45 kg. I agree that its much better. I could be just paranoid on the back hyper-extension, i'm not bent over very far, just cautious as weight progresses.


Quote:
Good stuff, i like the push/pull/push breakdown. Maybe another pull excercise is needed.

Personally i'm not keen on lateral raises because i dont really see a huge benefit or need for them.
Not a huge fan either, there a bit dicky and I don't think lifting small weights has a benefit in terms of strength/size. But it's a good way to get every last bit out of a group. After a big shoulder day I can barely manage to clean my hair in the shower.
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Old 27-09-10, 00:53   #45
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Friday - Chest/Back

Bench
60kg x 8
70kg x 8
75kg x 5
70kg x 6 - 60 kg x 4 (superset, spotter droped weights)

Chins
8/7/7 reps

Inverted Rows
8 x 3

DB Bench
25kg x 8 x 3 (ready to move to 27.5 now)

DB Flys
18kg x 12 x 3
(flat/15/30 degrees)

Bent over rows
45kg x 12 x 3 (dropped weight and slowed down speed, basically repping really slow)

Dips
BW 8 x 3

BB Curls
25/30kg x 12 x 3
(never really bother with curls, goona give them a shot for a while to see if it helps chins/rows)
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Old 27-09-10, 01:02   #46
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Quote:
Originally Posted by Mellor View Post
Not a huge fan either, there a bit dicky and I don't think lifting small weights has a benefit in terms of strength/size. But it's a good way to get every last bit out of a group. After a big shoulder day I can barely manage to clean my hair in the shower.
I know that feeling! Try adding a few sets of 20 pushups at the end if you really want to burn them out, widen the hand position to hit the shoulders more.
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Old 29-09-10, 00:33   #47
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Tues - Legs/Shoulders



Deadlifts
60kg x 8
80kg x 8
100kg x 8 x 3 (grip was starting to fail on the 5th set, I had to adjust my hands twice for the last 4 reps)

Overhead-press
40kg x 8 x 3

Squat
60kg x 8
80kg x 8 x 3

Upright Row
25kg x 12 x 3
(bit of a weird feeling in my left arm, inside elbow, not painful, just weak feeling, been ther since fri on and off)

Shoulder press
15kg x 12 x 3


As you can see, not a huge session, was in a hurry.
DLs left me wrecked so I wound back the weights on all the others and took short rests.

Cardio later. 500m sprint for PB. Treadmill easy and then maybe some intervals, 2x row 3x bike
Nearlt half way so might do the next 3 sessions at max weights to see where I am.
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Old 29-09-10, 14:45   #48
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Quote:
Originally Posted by Mellor View Post
grip was starting to fail on the 5th set
Mixed grip no?

Quote:
Originally Posted by Mellor View Post
Nearlt half way so might do the next 3 sessions at max weights to see where I am.
You talking about 1 rep maxes or multiple rep maxes? I'd love to see how you get on with 1 rep maxes. It's great fun too. I'm living vicariously through other people's squats and deadlifts at the mo
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Old 29-09-10, 23:49   #49
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Currently using mixed grip.
tried hook, but it doesn't work.

Was talking about max for reps, ie taking 80, 100, 120 for B, S, DL and seeign how close I get to 8 reps. estimate 3-6. I'll do it. Monday - fri next week

I'll try 1-rep max too at some stage soon after that.
Armed with a 1RM calc and the results from the above.
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Old 01-10-10, 00:55   #50
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Thurs PM - Cardio
Was working late, so decide to have a shortish, intense session.
Also to give my 500m row sprint another go as the last wasn't my best.

Row
500m flat out - 1:38.5 *PB*
Knew I was good to beat 1:44, the lst machine was goosed, no resistance at all.
I also seen the WR 500m on youtube and notice some differences with his stroke when sprinting. Incorporating these made my stroke much more powerful over the 500m.

Treadmill
3k easy pace - 16mins
Straight on to the treadmill after the rower, legs were jelly at first, but ploughed on. Its fuuny to thing that I consider 16mins easy pace, when I started my first few 2.5k were in this ball park

row
500m
2 mins rest
500m
Rower was acting up, display was showing funny units so didn't get my time for the first. Second was in the 1:50 ballpark.

Bike
HIIT - 15mins
2mins easy/1min hard
Like to finish with this as the 2mnis rest is never long enough and as a result the 15mins goes by quickly.
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Old 01-10-10, 01:05   #51
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Friday AM - Chest/Back

Runnign a little late so had to cut this short too. Plus arm was at me again so didn't want to go over board.

Bench
20kg x 5
40kg x 5
75kg x 5 *PB*
70kg x 5
60kg x 8

Was hoping to get more than 5 on 75kg, seeing as I kept it light and low rep before hand. But my arm was acting up, like a weakness in my inner left arm. My the fifth I was compensating by twisting and thats not good for the back. Can't figure it out, hopefully it goes as i'm not benching for another week or so.

Pull-ups - Neutral grip
8 x 3 *PB*
Can't figure out my arm at all. Inner arm (bicep?) feels weak during benching (which isn't a bicep excercise) then I finally get to 8 x 3 in pull-ups, which does involve biceps. No pain/weakness here at all.

Bench Incline
40kg x 8
50kg x 8 x 2
Invcline was fine. Tried 40kg first to gauge then up to regular weight.

Bent Over Rows
50kg x 12 x 8


Let it as this, on the train to work arm was sore, but now 2 hours later its fine. It's a weakness/pain in my left arm where it bends, where the bicep would attach. Yet bicep appears fine.

confused. Good idea to rest it anyway I think. Weekend off, squat, then cardio. Maybe skip bench and do back only, then see how it is by early following week.
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Old 06-10-10, 22:42   #52
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End up takign a few days off over the weekend, was a bank holiday here so was a little hectic,
Was wrecked tues so only got back to gym on weds.

Weds PM - Legs/Shoulders - Gym was packed so the session was a little all over the place

Stiff Leg Deadlifts
50kg x 8 - One set just to warm up/stretch out while waiting for the rack to free up

Squat
40kg x 8
50kg x 8
100kg x 4
100kg x 5 x 2
- there was a guy curling in the rack (superseted with situps ) so the first two sets were at low weights. I didn't want to do too much before trying 100kg so just went for it. Happy with 5 reps form was a little shaky.

Overhead Press
40kg x 8
45kg x 8
45kg x 6 - too short a rest too cos somebody was waiting, then lost momentum and couldn't get it back,

Seated Calve raises
20kg x 8
30kg x 8
40kg x 8

Upright rows
25kg x 12 x 3

Ring Dips
5 x 2
- Gym go a new steel frame with 3 sets of suspension straps. More suited to incline/decline pressups as it was too little room for dips - first time trying ring dips FML

Shoulder Press
17.5kg x 12
17.5kg x 8 x 2

Tricep push down
12 x 3


Weigh myself too, was suppose to hit 79kg by monday to get back on target.
Tipped the scales at 78.65kg - could be dehydration after the weekend, but its always good to get a improvent
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Old 07-10-10, 23:12   #53
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Cardio - ship ship session

Time to give the 3k a shot on the rower. Have been workign on technique and sprints the last few sessions, so time to see how its progressed with 3k.
I set up and plug in 2:05 pace for the boat. I start off short enough build a lead and work into 2:00 pace.
The 1st k goes past pretty much bang on pace at 4:00. I was expecting to hit a wall around the halfway mark, but when I got there I was only 2 seconds behind target pace, which had only grown to 4s by 2k point (2k in 8:04) it was around here that I decide I might as well go for it. The next 750m I manage to maintain 2:00 pace and I was constantly watching the time v distance and checking target. It would of been handier to have the projected finish or avg 500m time on, but didn't expect to be pushing for it.
I was only a few seconds behind with 125m when I started to sprint, the whole body was burning and I knew it was going to be close,
Final time - 3k in 11:59.1 (1:59.85/500) - Fell off the rower, and couldn't do anything for a while, paced about and lay down in the stretch area. Pleasure/pain at the highest.

Bike - 10 minutes easy enough. Heart/sweat was still pumping despite the pace

Run - 2k in c.11mins

The whole session was basically, burst of hard work folowed by rest. Was happy to make the row goal, wasn't expecting the cardio goals to come first but thats them both out of the way now.
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Old 07-10-10, 23:41   #54
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ProgressCurrentTarget
Weight 78.65 Kg 76.2 Kg
Run 4k 17:57 18:00
Row 3k11:59.112:00
Row 500m1:38.5None Set
Bench Press80kg x 280kg x 3
Deadlift120kg x 5120kg x 8
Squat100kg x 5100kg x 8


About 3 and a half weeks to go.
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Old 08-10-10, 08:34   #55
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Quote:
Originally Posted by Mellor View Post
ProgressCurrentTarget
Weight 78.65 Kg 76.2 Kg
Run 4k 17:57 18:00
Row 3k11:59.112:00
Row 500m1:38.5None Set
Bench Press80kg x 280kg x 3
Deadlift120kg x 5120kg x 8
Squat100kg x 5100kg x 8


About 3 and a half weeks to go.
Almost there!!
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Old 08-10-10, 09:33   #56
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Great job on the rower
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Old 10-10-10, 22:47   #57
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Saturday - Chest and Back

Elbow/bicep still at me, think its down to flaring my elbow on heavy bench presses

Bench
20kg x 5
60kg x 5
72.5kg x 6 *PB*
60kg x 8
60kg x 8

Pulls ups
BW x 8 x 3 (neutral grip)
Plams out x 4 + 4 negitives

Inverted rows
8 x 3

Bent over rows
50kg x 12 x 3

Reverse Flys
12.5kg x 12 x 3

Shrugs
50kg x 12 x 3


sundany monday off, then give the squat max reps at 100kg.
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Old 13-10-10, 00:04   #58
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Tuesday - Legs/Shoulders

Squats - I noticed I was flaring my hips up on squats, beside being bad form, it also makes it harder as the bar travels more to parallel, so no more of that;

20kg x 5
60kg x 8
100kg x 8 *PB*
80kg x 8

8 reps @ 100kg, I did it in the outdoor rack so didn't have a mirror, but i'm pretty sure my depth was good, defo on later reps. I kept the 2 previous light to give it 100%, took a lot out of me tbh.

Deadlifts - Chlak arrived today, so hopefully that helps grip
60kg x 5
100kg x 5
110kg x 8 x 2 *PB* (made made it twice before, chalk helps)

Military Press
45kg x 8 x 3 *PB* (slight arch towards end, stay at this weight for a few weeks I think)

Calf Raise
40kg x 12 x 2
40kg x 18 (no more walking today )

(Bradford) Shoulder Press
25kg x 12 x 3
(seats were all taken, so swapped this in for DB shoulder press. Light weight as its my first time doing the movement, hopefuly it helps military press form)

Upright Row
30kg x 12 x 3

..and home



Happy with the session, delighted to hit my squat goal, knew it was close once I was fresh enough. big lunck prob helped, was starved last night though. Deadlifts felt good. Prob good for 120kg x 8 soon, hopefully by target date.
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Old 13-10-10, 00:11   #59
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Weds AM session - Cardio/Conditioning

300 Workout
(if peopel aren't familar, its a metcon type workout that did the rounds after the 300 film. 300 reps for time)

25 Pull-ups
50 Deadlifts @ 60kg
50 Push-ups
50 Box Jumps
50 Floor wipers w/60kg
50 Kettlebell clean and jerk @ 16kg (25 each arm)
25 Pull ups

Total time = 49mins

Comments: I used neutral grip for pull-ups, and reversed the order for push-ups/box jumps by mistake, prob harder that way. I don't mind DLs @ 60kg, but floor wipers are tough, i'm prob lighter than average so might scale back to 50kg. Second 25 pull ups was a crawl.
all in i liked it, but was tough.
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Old 13-10-10, 09:58   #60
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Whats a floor wiper?
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