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Old 13-09-10, 19:01   #21
Lurker23
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Week 2 Day 3 (Intensity)
----------------------------------------------------------------------
Warm-up: usual

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

Bench Press
Bar x 2 x 5
60 x 5
70 x 4
80 x 3
90 x 2
*wrist wraps on*
100 x 1
110 x 1 *PB*

Deadlift
Bar x 2 x 5
50 x 5
70 x 4
100 x 3
120 x 2
140 x 1
*belt on*
160 x 1
180 x 1
195 x 1
210 x 1 *PB*

Warm-down: usual
-------------------------------------------------------------------


Ship it! Vids to follow...
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Old 13-09-10, 19:20   #22
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Ended up playing a game of cat and mouse with my camera. I turned it on and the battery was low. Thankfully, all three videos made it through unscathed.

[ame]http://il.youtube.com/watch?v=uk_nJEg7Eyc&feature=channel[/ame]

Really happy with this. I went seriously low there! I'll have to try to squat a bit higher. Good problem to have though.



*WARNING: THE FOLLOWING VID CONTAINS A GRATUITOUS CROTCH SHOT*

[ame]http://il.youtube.com/watch?v=UpIBSYC0bGs&feature=channel[/ame]

My sincerest apologies. T'was my first time taping my bench press. I'll get a much better angle next time. Anyway, no problems with the press. Plenty more in the tank. Kinda felt embarassed afterwards having asked for a spot.



[ame]http://il.youtube.com/watch?v=CN4k8lK5VOA&feature=channel[/ame]

Lol. I looked at the camera to make sure the battery was still alive. Happy with the lift. I had to lean against the squat rack afterwards because I was seeing stars. One of my ears popped too.


Ecstatic with this week. Hopefully I can keep going in the same manner.
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Old 13-09-10, 20:28   #23
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Super stuff Lurker, great form on the squat and the deadlift...best saying nothing about the bench shot
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Old 13-09-10, 22:24   #24
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Well done, I think you'll hit the new goals before Xmas, I'd say aim for Halloween
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Old 16-09-10, 23:36   #25
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Week 3 Day 1 (Volume)
----------------------------------------------------------------------
Warm-up: usual

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

Military Press
Bar x 2 x 5
40 x 3
52.5 x 1
62.5 x 5,5,5,4,5 *PB*

Bent Over Barbell Row
60 x 5
80 x 5 x 5 *PB*

Good Mornings
80 x 3 x 12 *PB*

Chins supersetted with Dips
BW + 12kg x 3 x 5 with BW + 16kg x 3 x 5 *PB*

Lying Leg Curl
22.5 x 12, 10L + 12R

Warm-down: gym closing so will stretch out at home
-------------------------------------------------------------------

Squats were so so soooo unbelievably tough. 50 minutes of pure torture. It was more mental than physical. I knew I could do it but had to try and convince my brain to actually get under the bar. It was like "wtf are you doing?" The thoughts of another 4 sets after the first one was just horrible. A gym friend was nice enough to shout words of encouragement at me during the final 3 sets. Helped a great deal. He also checked my depth.

I think I've pretty much reached my peak with the 5x5 squats for now. I may try 175 5x5 next week or else do some 20 reppers instead for a few weeks i.e something like 130 x 20 which is probably guaranteed pukage.

Military Press was much better than week 1. Just the one rep missed. Thanks to gym friend again who distracted me (more likely the other way round tbf!) for enough time after my fourth set to enable me to get all 5 reps on the final set.

Barbell row was ok. 1st set form was a bit sloppy but managed to correct it.

At this stage, I just wanted to go home but it's a volume day. The assistance work needs to be done. Chuffed that I got all prescribed GM and chin reps plus the dips were easy peasy. I called it a day after second set of leg curls since my left leg couldn't keep up with my right.

Thank god that session is over. Starting to dread volume days. Pretty much everything hurts atm.
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Old 18-09-10, 17:41   #26
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Week 3 Day 2 (Recovery)
----------------------------------------------------------------------
Warm-up: usual

Front Squat
Bar x 2 x 5
50 x 5
70 x 4
90 x 3
*wrist wraps on*
110 x 2
125 x 1
140 x 3,2
120 x 3

Bench Press
Bar x 2 x 5
60 x 4
70 x 3
80 x 2
90 x 1
*wrist wraps on*
97.5 x 3 x 3 *paused*

Power Cleans
50 x 5
75 x 3 x 3

Warm-down: stretching done at home
-------------------------------------------------------------------

The bar rolled forward on the last rep of my 2nd set of 140 front squats. I had to let it drop or else lose my wrists. The main thing with the recovery day is to get the reps in so I decided to drop the weight a tad for the last set. I'll try 140 again next week.

Bench press was nice and strong. Starting to come along splendidly.

PCs were rushed but fine. Gym was closing yet again. Thus, I didn't get the chance to do my usual assistance work. No biggie. The main 3 exercises were done and that's the most important thing.

I keep forgetting to post up body measurements. I'll do them next Wednesday because I dont want them skewed from pumps on the day or day after a workout.
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Old 20-09-10, 18:52   #27
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Week 3 Day 3 (Intensity)
----------------------------------------------------------------------
Warm-up: usual

Squat
Bar x 2 x 5
50 x 5
70 x 4
100 x 3
120 x 2
*wrist wraps and belt on*
140 x 1
160 x 1
175 x 1
185 x 2 x TWANG *PB*

Military Press
Bar x 2 x 5
40 x 4
50 x 2
60 x 3
*wrist wraps and belt on*
67.5 x 1
75 x 2 *PB*

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

Back Extension Machine
BW x 3 x 12

Warm-down: usual
-------------------------------------------------------------------

Ugh. Have a mild strain on the left side of my lower back. Felt it go on the second rep of heavy squats. Didn't feel as if there was anything wrong with my form. Felt solid. Really annoyed.

It didn't affect my Military Press. Nice PB there.

Warmed up on the deadlift and felt the strain on 170. Not worth the risk of getting a worse injury in return for a PB.

I started the rehab immediately with some back extensions. Will do some hot / cold therapy later. May have to take a week off or will end up just doing a deload. Depends on how it feels later in the week.
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Old 23-09-10, 16:55   #28
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Quote:
Originally Posted by Lurker23 View Post

I keep forgetting to post up body measurements. I'll do them next Wednesday because I dont want them skewed from pumps on the day or day after a workout.
Better late than never.

Body Measurements (inches)


neck - 15.25

biceps - 15.75 l 16 r

forearms - 12.25 l 12.75 r

wrists - 7.1 l 7.25 r

waist - 36.5

hips - 41

thighs - 26.25 l 26.75 r

calves - 16 l 16.25 r

ankles - 9.5 l 9.8 r



Forearms measured with arms straight out. Biceps flexed. Everything else at the widest point.

Think it's time I reigned in my waist a bit. Will tighten up the diet and do some cardio

Might as well seeing as I wont be able to do heavy lifting for a lil' while. Will prob head to the gym tomorrow to do some beach exercises and maybe some cardio. I'm dreading it tbh. Haven't went to the gym and not squatted for at least 4 years. Everytime you go to the gym and don't squat an angel loses its wings
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Old 24-09-10, 18:34   #29
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Week 4 Day 1 (A bit of everything until my back is fixed)
----------------------------------------------------------------------

Warm-up: Usual

Squat
Bar x 10
STOPPED

Bench
Bar x 2 x 5
60 x 4
70 x 3
80 x 2
90 x 1
100 x 5 x 5 *PB*

Chins
BW + 14kg x 5,5,3

Tricep and Bicep Fest 2010
EZ curl close grip bench: 70 x 15,10,10, 80 x 8 , 70 x 8
Bench Dips: BW x 15, BW+20kg x 15, BW + 40 kg x 10,10, 8
Rope pulldowns, kickbacks, Straight bar pulldowns x I cant remember

Wide grip cable bicep curls: 36kg x 12,8,6
Close grip cable bicep curls: 41kg x 8, 5, 20kg x 10,10
Some more curl variations x I cant remember


Hack Squat Machine
40 x 12
80 x 8
120 x 8
160 x 8
200 x 8
240 x 8


Warm down: will do at home

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

Just tried a squat at the start to see how the back is. Feels a bit better but not ready yet.

Happy with the bench pb. Felt pretty easy. Prob because I usually squat beforehand. Got some tommy kono elbow sleeves since I suffer with some tendonitis in my elbows - numb/locked fingers, etc. First time using them. Felt good.

The chins were really hard. I do them from a dead hang. The extra 2kg from last time really made a big difference.

One of the lads from the gym told me he was doing his biceps and triceps today so I said I'd train with him. Dude does every variation of bi's and tri's known to man. Arms are hanging off me now. Not used to counting past 5 on reps. My arms didn't know wtf was happening! T'was funny to do it for a change.

Hack Squat machine is hilarious. Basically a hips sled. I could easily have worked up to 400kg. Joke of an exercise tbh.

I miss real squats already...
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Old 27-09-10, 00:58   #30
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Nice log man and good numbers too. Where are you training, those irish lifting plates are decent (ie the weight is roughly accurate) but the bars are shit (i've bent a few dl'ing).

Couple of thing on the squats:
-You are stepping way back when you unrack. There is really no need, you are basically making extra work for yourself.
-Get a spotter
-You need to tighten up your elbows, thats part of why the bar is rolling forward on the up and its probably making you rock forward on to your toes too.
-I hate the bar position..but thats a personal choice for everyone
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Old 27-09-10, 01:03   #31
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Quote:
Originally Posted by Lurker23 View Post
Hack Squat machine is hilarious. Basically a hips sled. I could easily have worked up to 400kg. Joke of an exercise tbh.
It really is. The machine takes half the poxy load.
Always funny to see bigish guys strutting around after squating 300 on the hack, but they don't go near an actually squat rack.
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Old 27-09-10, 01:14   #32
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Quote:
Originally Posted by TomD View Post
Nice log man and good numbers too. Where are you training, those irish lifting plates are decent (ie the weight is roughly accurate) but the bars are shit (i've bent a few dl'ing).

Couple of thing on the squats:
-You are stepping way back when you unrack. There is really no need, you are basically making extra work for yourself.
-Get a spotter
-You need to tighten up your elbows, thats part of why the bar is rolling forward on the up and its probably making you rock forward on to your toes too.
-I hate the bar position..but thats a personal choice for everyone
Cheers and thanks for the advice. I'm in Ballymun Leisure Centre. Agreed that the bars are shit.

Could you go into a bit more detail on the tightening of the elbows? I try to get them under the bar as much as possible for high bar squats.

I also hate the bar position tbh! I've been working on low bar technique. Any tips?

Edit: Just after watching my squat vid again. I can see that my elbows loosen up coming out of the hole. I presume that's what you mean.

Last edited by Lurker23; 27-09-10 at 01:18.
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Old 27-09-10, 22:28   #33
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Originally Posted by Lurker23 View Post
Cheers and thanks for the advice. I'm in Ballymun Leisure Centre. Agreed that the bars are shit.

Could you go into a bit more detail on the tightening of the elbows? I try to get them under the bar as much as possible for high bar squats.

I also hate the bar position tbh! I've been working on low bar technique. Any tips?

Edit: Just after watching my squat vid again. I can see that my elbows loosen up coming out of the hole. I presume that's what you mean.
Thats exactly what i mean. Tightening them up is hard to describe, i'll try to find a video which shows what i mean.

I like the Ballymun gym (i'm responsable for bending a few of the bars there), myself and a mate used to rain there before IP opened up. Are there still tonnes of guys doing biceps curls in the mirrors? I must pop up again soon.

[ame]http://www.youtube.com/watch?v=Y4hmjm4CUak&feature=related[/ame]
Ok, ignore the lift and the weight here. The setup is good, nice bar position and good elbows...maybe tighten them a little more but they are still pretty good. He steps back a mile, just like you, which is silly when you're lifting a heavy weight. Also, look at his hands, they are pinching the weight into his back (keep the thumbs on the outside)..this is good.

Try this technique with an easy 100kg on the bar (60 or so is pointless because there's no weight)

Last edited by TomD; 27-09-10 at 22:43.
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Old 04-10-10, 16:19   #34
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Quote:
Originally Posted by TomD View Post
I like the Ballymun gym (i'm responsable for bending a few of the bars there), myself and a mate used to rain there before IP opened up.
I'd love to join IP when I have a bit more money. Such good value. I've been following Will's blog since the beginning. The guy's a fountain of knowledge.

I remember your log on the other place. Corn beef and cabbage wasn't it? You have some really good numbers yourself! Still making lots of progress? You should start a log here.

Quote:
Originally Posted by TomD View Post
Are there still tonnes of guys doing biceps curls in the mirrors?
Of course
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Old 04-10-10, 16:51   #35
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Right. Been around 10 days since I worked out. I've been doing the Texas Method for around 2 months so was due a deload anyway. My back still isn't right but it's better than it was. Should be fine to squat and dead in 1-2 weeks.

So, taking that into account, I've decided I'm going on a cut for the next 4 weeks starting today. Low low carb. <100g anyway. Will get my protein mainly from shakes coz I'm a lazy git. Prob 1-2 meals of real food with a good bit of veg and 2 shakes + a handful of almonds as a snack. Also, plenty of fish oils, vits, glucosamine and my usual post workout shake combo of 20g glutamine + 2 scoops of protein. I'll add in a few teaspoons of glycine too due to being low carb. Will prob keep the creatine pre workout and I haven't decided whether to ditch my pre workout energy drink yet. Might need the caffeine

I'll also change my lifting routine to something more bodybuilding-esque. Highish reps (8-12) with short rest periods. Haven't decided on the routine yet. Will do that later. It'll be tough with low carbs and I expect my strength to marginally decline but it's better than doing nothing. I could do with losing a few inches off my waist anyway so now's the perfect time to tackle the problem. Will be doing a good bit of cardio too.

Awwww here it goes:

Low Carb Diet Week 1 Day 1
-----------------------------------------------------------------------------
Cardio

3 rounds of:

Skipping
60 secs + 30 secs rest x 3

Shadow Boxing
60 secs + 30 secs rest

Finished with:

Skipping
90 secs

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

Averaged between 105-115 reps for each 60 secs of skipping. Just stuck the shadow boxing in for a bit of recovery. Leaking like a tap by the end of the session
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Old 04-10-10, 20:47   #36
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Originally Posted by Lurker23 View Post
I'd love to join IP when I have a bit more money. Such good value. I've been following Will's blog since the beginning. The guy's a fountain of knowledge.

I remember your log on the other place. Corn beef and cabbage wasn't it? You have some really good numbers yourself! Still making lots of progress? You should start a log here.
Yeah Will is an evil bastard when it comes to designing conditioining sessions
I might create a log here, still making gains but concentrating more on BJJ than anything else tbh.

Quote:
Originally Posted by Lurker23 View Post
Right. Been around 10 days since I worked out. I've been doing the Texas Method for around 2 months so was due a deload anyway. My back still isn't right but it's better than it was. Should be fine to squat and dead in 1-2 weeks.

So, taking that into account, I've decided I'm going on a cut for the next 4 weeks starting today. Low low carb. <100g anyway. Will get my protein mainly from shakes coz I'm a lazy git. Prob 1-2 meals of real food with a good bit of veg and 2 shakes + a handful of almonds as a snack. Also, plenty of fish oils, vits, glucosamine and my usual post workout shake combo of 20g glutamine + 2 scoops of protein. I'll add in a few teaspoons of glycine too due to being low carb. Will prob keep the creatine pre workout and I haven't decided whether to ditch my pre workout energy drink yet. Might need the caffeine

I'll also change my lifting routine to something more bodybuilding-esque. Highish reps (8-12) with short rest periods. Haven't decided on the routine yet. Will do that later. It'll be tough with low carbs and I expect my strength to marginally decline but it's better than doing nothing. I could do with losing a few inches off my waist anyway so now's the perfect time to tackle the problem. Will be doing a good bit of cardio too.

Awwww here it goes:

Low Carb Diet Week 1 Day 1
-----------------------------------------------------------------------------
Cardio

3 rounds of:

Skipping
60 secs + 30 secs rest x 3

Shadow Boxing
60 secs + 30 secs rest

Finished with:

Skipping
90 secs

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

Averaged between 105-115 reps for each 60 secs of skipping. Just stuck the shadow boxing in for a bit of recovery. Leaking like a tap by the end of the session
Ghey
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Old 04-10-10, 23:00   #37
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Quote:
Originally Posted by TomD View Post
Yeah Will is an evil bastard when it comes to designing conditioining sessions
Haha. I'd like to experience "prowler flu".

Quote:
Originally Posted by TomD View Post
Ghey
Don't I feckin know it
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Old 05-10-10, 17:46   #38
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Low Carb Diet Week 1 Day 2
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Bench Press
Bar x 2 x 5
40 x 5
60 x 3
70 x 2
85 x 4 x 8

Inverted Row
BW x 12,12,12,10


*Superset B*

Incline Dumbell Press
26 x 4 x 8

Chins
BW x 5 = lol

replaced with

Close Grip Lat Pulldown
75 x 3 x 8


*Superset C*

Incline Dumbell Flyes
12 x 4 x 10

T-Bar Row
60 x 12,10,9,7


*Superset D*

Cable L's
6.75 x 3 x 8

Back Extension
BW x 3 x 12


Cardio

X-trainer
30 mins @ Lv 8 + 5 min cool down = 5 mins forwards + 5 backwards + 2 30 sec sprints both ways at the end with 30 secs rest in between
----------------------------------------------------------------------------

Tired now. Chins were too difficult after inverted rows. First time doing IR's and boy they were tough. Not used to dumbells at all. My wrists went numb towards the end of the workout.

Still dont like cardio
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Old 06-10-10, 17:55   #39
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Low Carb Diet Week 1 Day 3
-----------------------------------------------------------------------------
Cardio

Walked around town at a brisk pace for about 90 mins.
-----------------------------------------------------------------------------

Note to self: Do not go into the M&S food section when on a diet.

I also managed to see a 10ft banner offering an all you can eat chinese buffet for 6.95. FML. Low carb headaches are starting to kick in also.
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Old 07-10-10, 21:38   #40
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Low Carb Diet Week 1 Day 4
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Bi's and Tri's


*Superset A*

Close Grip Bench Press
Bar x 2 x 5
40 x 1 x 8
60 x 1 x 12
65 x 3 x 12

Standing Barbell Curl
30 x 12,12,10,10



*Superset B*

Skullcrushers
EZ curl bar + 20kg x 4 x 12

Standing Dumbell Hammer Curl
12 x 12,11,10,9


*Superset C*

Rope Pulldown
27 x 4 x 10

Dumbell Preacher Curl
10 x 12,11,8,7


Cardio

X-trainer
30 mins @ Lv 9 on random + 5 min cool down = 5 mins forwards + 5 backwards + 2 30 sec sprints both ways at the end with 30 secs rest in between

Warm-down: usual
----------------------------------------------------------------------------

[ame]http://www.youtube.com/watch?v=LZN4HOoIIfo[/ame]

^ Pretty much sums up perfectly how I feel about that session. ^
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