GFH without killing anyone
Users viewing topic: & 1 Guest
This thread has been closed by a moderator. Replies are no longer possible.
Joni18/10/06 @ 20:06
well mate, nothing like a friendly race, though i still think your total is artificially low because of doing equipped lifting so much. And injuries... that is the bane of us both - how far would we be without them!
Today, first day of my "back off week"
deadlifts
8x60
8x100
3x4x140
push press
8x40
8x50
8x60
8x65
8x70
ok, that wasn't realy back off week light style...
pullups
5x3
Curls, db, alternating
3x8x17.5
rolling thunder rows
Today, first day of my "back off week"
deadlifts
8x60
8x100
3x4x140
push press
8x40
8x50
8x60
8x65
8x70
ok, that wasn't realy back off week light style...
pullups
5x3
Curls, db, alternating
3x8x17.5
rolling thunder rows
Sparrow18/10/06 @ 21:39
Couldn't agree more mate. Keep up your outstanding progress Joni, I remember not so long back you were only squatting 182.5 (or was that your aim?). 500lbs in well in sight now, go for it!
Joni20/10/06 @ 20:31
to be honest mate, if you look at my progress over past year, i have gained all in past couple months and the whole year has been a bit of trial and error. I guess it was all necessary groundwork though.
But 500lbs has to be a goal for next year. 220kg first though, thats the aim for the april 2007 unequipped.
-------
ok, second of my light days - failed to keep it light, though didnt max out either. Perhaps i should have just taken some proper time out of the gym...
f**k it, here goes nothing:
bench press
6x60
5x80
3x10x100kg - cardio!
bentover barbell rows
10x70
3x10x100
dumbell bench press
8x25
8x30
8x35
8x40kg dbs
narrow grip pulldowns
8x105
8x112
8x119
rotator cuff work and one set of hammer curls.
But 500lbs has to be a goal for next year. 220kg first though, thats the aim for the april 2007 unequipped.
-------
ok, second of my light days - failed to keep it light, though didnt max out either. Perhaps i should have just taken some proper time out of the gym...
f**k it, here goes nothing:
bench press
6x60
5x80
3x10x100kg - cardio!
bentover barbell rows
10x70
3x10x100
dumbell bench press
8x25
8x30
8x35
8x40kg dbs
narrow grip pulldowns
8x105
8x112
8x119
rotator cuff work and one set of hammer curls.
Joni22/10/06 @ 11:48
i am ill now cold with fever, headache, running nose and sore throath. Skipping a training session today - haven't done that for a while! It has been absolutely donkeys years since i have been ill the last time.
Will probably lose some strength and weight, but will be back with a vengeance before soon
Will probably lose some strength and weight, but will be back with a vengeance before soon
Jonathan22/10/06 @ 12:18
It will probably do you good to get under 110kg again!
Get well soon Joni - I expect a 220kg squat out of you in the next three months!
Jonathan
Get well soon Joni - I expect a 220kg squat out of you in the next three months!
Jonathan
Boar22/10/06 @ 12:36
Adam22/10/06 @ 17:16
Originally posted by Joni...
i am ill now cold with fever, headache, running nose and sore throath. Skipping a training session today - haven't done that for a while! It has been absolutely donkeys years since i have been ill the last time.
Will probably lose some strength and weight, but will be back with a vengeance before soon
i am ill now cold with fever, headache, running nose and sore throath. Skipping a training session today - haven't done that for a while! It has been absolutely donkeys years since i have been ill the last time.
Will probably lose some strength and weight, but will be back with a vengeance before soon
Bloody hell you too, i've had it, just starting to get over it now. My session was s**t today because of that. Jo also has it, she didn't train today.
Rick23/10/06 @ 17:56
Joni27/10/06 @ 20:36
ok week off from training because of cold, another one was for light training and the one before that was maxing out. Which means it is a clean slate and LETS GO!
Bench press
8x60
5x80
3x100
1x110
1x115
1x120 - easy enough, no problems
no pause:
3x110
3x110
6x110
bentover barbell rows
10x70
2x10x105
dumbell bench press
8x35
8x42.5
6x42.5kg dbs
then just dicking around and one set of dumbell curls, rear delt flyes, rotator cuff stuff and home.
Good start for comeback.
Bench press
8x60
5x80
3x100
1x110
1x115
1x120 - easy enough, no problems
no pause:
3x110
3x110
6x110
bentover barbell rows
10x70
2x10x105
dumbell bench press
8x35
8x42.5
6x42.5kg dbs
then just dicking around and one set of dumbell curls, rear delt flyes, rotator cuff stuff and home.
Good start for comeback.
Joni29/10/06 @ 16:25
still not 100% but trained anyway. Squatting took a beating from my time off sick
squats
5x60 - already this hurt my quads like this was the very first time i ever squatted! Decided to do another one:
5x60
5x100
3x130
2x150
1x165
3x140
Board press
6x60
5x80
5x100
3x110
3x120
1x130
stiff leg deads
10x70
8x100
8x100
squats
5x60 - already this hurt my quads like this was the very first time i ever squatted! Decided to do another one:
5x60
5x100
3x130
2x150
1x165
3x140
Board press
6x60
5x80
5x100
3x110
3x120
1x130
stiff leg deads
10x70
8x100
8x100
Joni01/11/06 @ 20:58
Cold is still holding on, well not the full blown cold, but nose is still running and throath is slightly sore.
Anyways, back in the game:
deadlifts
10x60
5x100
3x140
1x180
1x200
1x210
1x215
nice to nail fairly easy 215kg when not feeling 100%. Gives confidence. This makes me think i will nail a deadlift PB this year still.
bench press
10x60
5x80
3x100
6x2x110kg - paused
speed squats
5x60
5x100
2x130
left hamstring cramped after this set, so left it there. Mission accomplished anyway.
Anyways, back in the game:
deadlifts
10x60
5x100
3x140
1x180
1x200
1x210
1x215
nice to nail fairly easy 215kg when not feeling 100%. Gives confidence. This makes me think i will nail a deadlift PB this year still.
bench press
10x60
5x80
3x100
6x2x110kg - paused
speed squats
5x60
5x100
2x130
left hamstring cramped after this set, so left it there. Mission accomplished anyway.
Rob01/11/06 @ 21:00
Ooh, the Russian Squat Routine claims another victim!
We will all be benching 5 times a week and making Sheiko an honorary Sugden Barbell member before we know it!
We will all be benching 5 times a week and making Sheiko an honorary Sugden Barbell member before we know it!
Joni03/11/06 @ 21:16
cold still there a wee bit, getting better though. Fingers crossed it should be gone next week.
Bench press
8x60
5x80
2x100
6x3x110kg - paused
barbell row
10x60
10x90
2x6x110
push press
10x50
8x60
4x5x70
machine row
10 x warm up
15x stack
15x stack + 20kg
machine shrugs, two sets
Bench press
8x60
5x80
2x100
6x3x110kg - paused
barbell row
10x60
10x90
2x6x110
push press
10x50
8x60
4x5x70
machine row
10 x warm up
15x stack
15x stack + 20kg
machine shrugs, two sets
Joni05/11/06 @ 18:06
Post Edited: 05.11.2006 @ 18:47 PM
spent a weekend in Bath and Bristol, good eating and cold is retreating.Came home late so only time for a "quick" session of about 70 minutes (quick in my book!).
Squat
6x60
5x100
3x140
2x170
2x170
4x170
bench press
6x60
5x80
3x100
6x2x110 - paused
27x60 - not paused!
Joni07/11/06 @ 22:51
extra session tonight to compensate the low volume (though in edinburgh terms almost two sessions worth of work) on sunday.
Bench press
8x60
5x80
3x100
6x4x110kg
pullups
bw: 3,4,6,5
Bench press
8x60
5x80
3x100
6x4x110kg
pullups
bw: 3,4,6,5