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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1IconBIT OF THIS 'N' A BIT OF THAT02-01-2013 @ 11:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		So 2013 i havent fully decided what i'm doing training/gym wise.

Going to start off lighter and higher rep in places in order too gain a bit more muscle and give my body chance too get over persistant niggles etc.

Had nerve block injections on left side of T8, T9 and T10 around a month ago but maybe only got a bit of releif fir 5 days or so, pain clinic are calling on 14th Jan to discuss how effective they were and too discuss what can be done next.

Havent deadlifted for 9 weeks due too injured ribs on both sides and a strained SI joint, ribs feel much better now so plan on doing some light deadlifts today concentrating on form and pulling with the legs instead of my lower back so much as i normally do. Would also like too try some sort of overhead pressing, last tym i tried standing press it really affected my SI joint so maybe go with some light seated on the smith.

Competition wise i doubt il be upto anything, towards the end of last year when my deadlift was going well i was contemplating lifting in BDFPA or GBPF at some point but that's been put on the back burner for now.

So looks like it's lift smart, gain some muscle/lose some body fat and see where things take me after that.
MikeBromby1Icon...02-01-2013 @ 16:36 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Stretches x 5 min

Deadlift
Beltless, Double overhand

60 x 8
100 x 8
140 x 8

Mixed grip

150 x 8

Had quad pump so definately succeeded in getting more legs in, the movement felt quite abit different too how i normally pull.

Chest supported barbell row

50 x 10
90 x 10
110 x 8
110 x 10

Lat pulldown too front

60 x 10
100 x 10
105 x 10
105 x 10

Pullthroughs

45 x 10
45 x 10
45 x 10

Reverse Hypers

X 10
X 10
X 10

Seated smith press

40 x 8
50 x 8
60 x 8

Didnt really like these, dnt like the angle tht it puts my shoulders at so will go with barbell in the power rack next tym.

Forgot too do lunges and only remebered after doing the reverse hypers and didnt want too aggravate the SI joint more and undo the work of the reverse hypers so decided too leave them.

Right hips got a bit of a funny pain in it, maybe it was from the deadlifts, think ive had the pain before in the past and nothing major.
MikeBromby1Icon...04-01-2013 @ 16:48 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 04.01.2013 @ 16:49 PM by MikeBromby1
Shoulder dislocations

X 10
X 10

CGBP

60 x 8
100 x 6
110 x 6
120 x 3 + 3 assists
120 x 3 + 3 assists

Strength a bit down from doing the lighter stuff the past few weeks.

BP

60 x 8
100 x 6
105 x 5 + 1 assist
107.5 x 4 + 1 assist

All felt heavy

Incline

95 x 5 + 1 assist
90 x 6
92.5 x 6

Dips

X 10
10 x 8
10 x 7

Seated DB curls
Each arm

17.5 x 6
35 x 6
35 x 6

Dumbell preachers
Each arm

27.5 x 6
27.5 x 6

Curl machine

35 x 10
40 x 10

Planks

15 x 1 min
15 x 1 min
15 x 1 min

Reverse hypers

X 10
X 10

Finish!
MikeBromby1Icon...07-01-2013 @ 17:17 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Dynamic stretching x 5 mins

Squats
Beltless ATG

60 x 8
100 x 8
120 x 8
130 x 8
140 x 8

Zercher Squats
Beltless

60 x 6
80 x 6
90 x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10

Ham curls

50 x 10
50 x 10
52.5 x 10

Pull throughs

45 x 10
45 x 10
47.5 x 10

Reverse hypers

X 10
X 10

Finish!
MikeBromby1Icon...09-01-2013 @ 14:42 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		The idea was to train tday but my shoulders feel abit sore still around the rotator cuffs so gonna leave the pressing till 2moro.

Legs are majorly sore which i expected from not squating for 4 weeks so decided too do some walking to try loosen them up abit.

Walking x 1 hour 15 mins

Stretching x 15 mins
MikeBromby1Icon...10-01-2013 @ 16:35 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench

60 x 10
100 x 6
110 x 6
117.5 x 4 + 2 assists
120 x 2 + 2 assists

CGBP

60 x 8
100 x 6
110 x 5 + 1 assist
115 x 3 + 3 assists

Seated Barbell Press

40 x 10
60 x 6
70 x 5
70 x 5

Weighted dips

10 x 8
10 x 8
10 x 9

Lat pulldown too front

60 x 10
110 x 6
120 x 6
125 x 6

Rear delt cables
Weight each side

15 x 10
30 x 10
32.5 x 10
30 x 10

Plank

15 x 1 min
15 x 1 min
20 x 1 min

Side bends

20 x 10 each side

Reverse hyper

X 10
X 10
X 10

Finish!
MikeBromby1Icon...13-01-2013 @ 13:33 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Dynamic stretches x 5 mins

Deadlift

Beltless double overhand

60 x 8
100 x 8
140 x 8

Mixed grip

160 x 8

Good quad pump again.

BO DB rows on bench
Each side

20 x 10
32.5 x 8
42.5 x 8
50 x 8

Lat pulldown medium grip

60 x 10
100 x 10
110 x 8
110 x 8

Pullthroughs

45 x 10
45 x 10
47.5 x 10

Shoulder dislocations

X 10
X 10
X 10

SI joint doesnt feel too clever, the walking the other day seems to have aggravated it, quite annoying really as it seemed to be easing off abit.

Finish!
MikeBromby1Icon...15-01-2013 @ 17:30 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 6
120 x 4 + 2 assists
120 x 3 + 3 assists

Slightly better than last time, felt a lot stronger than usual on the desent so hopefully a breakthrough.

BP

60 x 8
100 x 6
105 x 6
110 x 3 + 3 asissts

Broughty grip in a finger too see if it puts less stress on the rotator cuffs, seemed a little better.

Incline BP

60 x 6
95 x 6
95 x 5 + 1 assist
95 x 4 + 2 assists - Put wrist wraps on for this set and think they threw me out.

Weighted dips

X 10
15 x 8
15 x 7
15 x 7

Seated DB curls
EA
17.5 x 6
35 x 6
35 x 6

DB preachers
EA
27.5 x 6
27.5 x 6

Curl machine

40 x 10
40 x 10

Plank

15 x 1 min
20 x 1 min
20 x 1 min

Reverse hyper

X 10
X 10

Shoulder dislocations

X 10
X 10

Finish!
MikeBromby1Icon...17-01-2013 @ 16:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Squats
Beltless ATG

60 x 8
100 x 8
120 x 8
130 x 8
145 x 8

Zercher squats
Beltless

60 x 6
80 x 6
95 x 6 - Probs should have put the belt on for this, was pulling me over and caused a good bit of pain in my mid spine.

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10

Hamstring curls

50 x 10
52.5 x 10
52.5 z 10

Legs wer destroyed by this point, the burn was the worst ive ever had.

Pullthroughs

45 x 10
47.5 x 10
47.5 x 10

Reverse hypers

X 10
X 10

Finish!

Deffo gonna have to foam roll asap, off out with a lass 2moro nyt so need to minimise the soreness as much as poss otherwise im gonna look a ryt c**t.
MikeBromby1Icon...20-01-2013 @ 14:19 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench press

Neil was in doing band resisted bench so did abit with him.

60 x 10

Bands on - Not sure of weight added but top half of the lift felt significantly heavier!

60 x 3
100 x 3

Paused

100 x 3
100 x 3
100 x 3
100 x 3

Bands off

100 x 6
110 x 6

Paused

100 x 4
100 x 4

CGBP

60 x 8
100 x 6

Right side was struggling so left these.

Seated barbell press

Bar x 10
40 x 6
60 x 6
70 x 6
70 x 4

Lat pulldown

60 x 10
110 x 6
120 x 6
125 x 6

Weighted dips
Elbows out for more chest

X 10
15 x 8
15 x 8
15 x 8

Rear delt cables
Weight each side

15 x 12
30 x 10
30 x 10

Reverse hyper on swiss ball

X 10
X 10

These were s**te compared too the normal ones.

Finish!
MikeBromby1Icon...22-01-2013 @ 16:17 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 22.01.2013 @ 16:18 PM by MikeBromby1
Dynamic warmups x 10 mins

Deadlift
Beltless, double over

60 x 8
100 x 8
140 x 8

Mixed grip

170 x 8 - Started losing the form abit here.
170 x 4 - Better form

BO DB rows on bench
Each side

20 x 10
35 x 8
42.5 x 8
50 x 8

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 10
110 x 8

Pullthroughs

47.5 x 10
47.5 x 10
47.5 x 10

Pull ups

X 5

Reverse hypers

X 10
X 10
X 10

Shoulder dislocations

X 10
X 10
X 10

Plank

X 1:30
X 1:30
X 1:30

Finish!
MikeBromby1Icon...25-01-2013 @ 14:15 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 6

Paused

80 x 6
90 x 6
95 x 6
100 x 4

Bench press

60 x 8

Paused

80 x 6
90 x 6

Touch n go

90 x 6
100 x 4 - Ha, fatigued!

Incline BP

60 x 6
90 x 6

Paused

80 x 6
80 x 6

Incline flyes

17.5's x 10
17.5's x 10
17.5 x 6 - Just right side

Weighted Dips

X 10
20 x 6
20 x 6
20 x 6 - Pulled something deep in my chest, very painfull, had this before but not for a long time.

Seated DB curls
Each arm

17.5 x 6
35 x 6
35 x 6

Hard

DB preachers
Each arm

27.5 x 6
27.5 x 6

Hard again

Curl machine

35 x 10
35 x 10

Hard once more.

Finish!

Trained earlier than usual and hadnt consumed the amount of food i normally have before a session so i'm guessing this affected me.
MikeBromby1Icon...28-01-2013 @ 19:38 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Dynamic warmups

X 5 mins

Squats
Beltless ATG

60 x 8
100 x 8
120 x 8
130 x 8
150 x 8

Zercher squats
Beltless

60 x 8
80 x 8

Spine was too painfull so didnt do a third set.

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10

Hamstring curls

52.5 x 10
52.5 x 10
52.5 x 9

Pull throughs

47.5 x 10
47.5 x 10
47.5 x 10

Reverse hypers

X 10
X 10
X 10

Finish!
MikeBromby1Icon...30-01-2013 @ 16:58 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench press
Concentrating on shoulder blades back and lifting with the chest

60 x 8
60 x 8 arched
100 x 6
100 x 6 arched
105 x 6
105 x 6 arched
107.5 x 5
107.5 x 5 arched

CGBP
Shoulder blades back

60 x 8
90 x 6
95 x 6 - Lost the form abit here
95 x 5 - Better

Could deffo feel my chest working more, the movement felt quite abit different. The arched ones where just a play about really, wont do them next time as complicating things to much, just stick with shoulder blades back and lift witj the chest.

Seated Oly bar press

40 x 10
60 x 6
70 x 6
75 x 4 F 5th

DB bench

24's x 10
24's x 10

DB Flyes

17.5's x 10
17.5's x 8

Deffo isolating the chest more

Lat pulldows
Shoulder blades back again

60 x 10
110 x 6
120 x 6
120 x 6

Harder but deffo more back and less arms

Rear delt cables
Weight ES

15 x 10
30 x 10
30 x 10
30 x 10

Plank

X 1:30
X 1:30
X 1:30

Finish!
MikeBromby1Icon...02-02-2013 @ 14:37 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Bodyweight 101.5 KG, not been this light for a good 3 n half years.

Dynamic warmups x 10 mins

Deadlift
Beltless double over

60 x 8
100 x 8
140 x 8

Mixed grip

180 x 8

Form not too bad, last few wernt great.

BO DB Rows on bench
ES

20 x 10
35 x 8
42.5 x 8
50 x 8

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 8
110 x 8

Chins
Slow and strict

X 6
X 6
X 5

Pullthroughs

50 x 10
50 x 10
50 x 10

Shoulder dislocations

X 10
X 10
X 10

Finish!

Concentrated on form and keeping the shoulder blades back on the rows, pulldowns and chins. Nothing really heavy but sufficient for the time being.

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