G.F.H. - Vegan Style

Now now, I only edited the numbers, the rest must have been your alter ego

Today, upper body muscular endurance day

Push press
6x50
5x60
3x70
3x75
5x65

about 10kg behind pre-december strength levels with these. Will come back quickly.

Narrow grip 2 board press
10x60
6x80
5x100
2x110
11x90 - 11? Who does 11 reps of anything?!?!

Dumbell bench press
8x32.5
6x37.5
5x37.5

machine row, wide parallel grip
1x warm up
3x12xstack, last two with extra blocks

kelso shrugs
12 x half stack
8 x stack

peck deck, 3 sets, last 7x115

rear delt raises
12x14
10x17.5

lat raises
3x12x14

db curl superset with db hammer curl (aka. the toothpick curl combo)
2x10x14

pumped.

You certainly were. Pumptastic.

forgot yesterdays disco entry:

Cross trainer, 15 minutes, 260 calories.

swim: 21 lengths

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today, miscalaneous strength training day:

front squats
6x60
5x80
3x100
2x110 - pb is 3x110 so double is ok with it, not too far from old strength levels
f, f x 120 - lost the bar forwards
6x100

Good mornings
8x60
8x80
6x100
5x120
5x130
3x140 - JYES!

ab pulldown
8x49
4x6x63, 4x63

russian twists (the woodchoppers with a barbell, learned the name today)
10x25
10x30
10x35
8x40

no necks, no straps
10x100
6x140
13x140 - pb
1x160 - left slipped
straps on:
15x200
10x220

And the disconess continues today:

cross trainer, 15 minutes, 255 cals

dumbell shoulder press
10x22
10,8,7 x 26

narrow grip bench
10x60
8x80

barbell curls
10x20
10x40
8x45

http://img.photobucket.com/albums/v519/veganpower/jokepics/sam...

rest in peace old friend...gone ,but not forgotten....

whats the problem joni ? niggles ?

nah mate, just being weak and coming back from a string of illnesses and injury. frustrating, but has to be done.

My training has also taken a dramatic turn to discoland with all the high rep bodybuilding and cardio stuff We shall see on March 4th strongman comp if my masterplan has worked.

Are you still training for powerlifting Joni? Will you be competing in April?

yeah i am, but i am increasingly thinking i wont nail the qualifying total of 600kg in time. But i will enter anyway, barring injuries etc.

After the march comp is done, its all powerlifting again baby!

a bit of unmotivated and tired cardiobunny session today...

cross trainer, 20 minutes, 355 cals

pullups: bad rom, shouldn't even count the reps, but it was 5x6.

concept 2 rowing: started with warm up, then a sprint, but right hammie started cramping so had to stop it at 322 metres with a 1:28 average speed - damn should have just continued. Continued with few minutes of light rowing.

Cheer up mate, with your new lean and mean abs of steel you'll be going through that box of 200 in no time at all.

Today, some progress:

Bench press
8x60
5x80
3x100
5x2x110
5x100

ok still way behind pre-decenber strength, but it is moving. Give me three weeks and i will be there or close enough. Thinking of going bulgarian on this ballroot.

Deadlifts - emphasising speed (though as a slow lifter that doesn't say much!)
8x60
5x100
2x140
1x160
3x1x180

feeling serious progress here.

18 inch deadlifts
5x70
5x120
3x170
1x190
1x210
fx220 - messed this one up, didn't use leg drive
3x210

These are seriously good for my deadlift, tricky position to pull from.

Squats
6x60
3x100
3x120

had a bit of a sugar crash, so decided to leave it there. It was a proper session anyway!

Good stuff tonight mate, it's coming back!!

Think about benching on Tuesday though, then you can save yourself more for the Wednesday. If you're going to be doing pullups and cardio you can fit some benching in.

aye, you are right. Tuesday first go bulgarian on the bench (3 singles + 3x3 or something in that fashion), pull-ups and then bore myself to death with that stupid cardio. Thats decided.

now how long did i stick to my routine? new PB?

Good s**t matey. thats much better!