Keeping me accountable
| ranathari |  | ... | 02-02-2011 @ 17:49 |
 sumo ?? no ! no ! Member 1399, 557 posts | Missed a few sessions because I've been busy so today felt kinda heavy. 02/02/11 Deadlifts 3x5x155kg Front squats 3x10x70kg Pull-ups 8x3xBW DB curls 1x10x10kg Going for more reps instead of more weight on my next deadlift day because I was struggling to keep a neutral spine tonight. Only did one set of curls because my left wrist started playing up again. | ||
| ranathari | | ... | 04-02-2011 @ 13:51 |
sumo ?? no ! no ! Member 1399, 557 posts | The mats I ordered from Buzz arrived today so I had to shift all my weights and rack to clean the floor before I could lay them down. That left me too tired to lift so I just said f**k it and did a deload session. 04/02/11 Incline bench 2x5x75kg, 1x5x70kg Push-ups 4x8xBW Lateral raises 3x8x5kg EZ JM press 5x5x20kg (dunno what the bar weighs so this is just the added plates) | ||
| Thing | | ... | 04-02-2011 @ 15:19 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | ranathari said: Yeah, Zerchers are probably the best squat variation for hitting your core. Painful but worth it! definetly and i must apologies for missing you log vid. nice work there | ||
| ranathari | | ... | 07-02-2011 @ 15:14 |
sumo ?? no ! no ! Member 1399, 557 posts | No apologies needed! Was supposed to be doing Zerchers today but I felt like s**t all the way through the warm up weights. Ended up canning it and testing my CGBP 1RM instead, only to get pinned under 115kg. My diet's been incredibly s**tty for the last two weeks, which is probably why everything's feeling crap. Going to fob off the rest of this week and focus on getting my diet back on track before starting a new cycle with new lifts next Monday. | ||
| ranathari | | ... | 16-02-2011 @ 17:54 |
sumo ?? no ! no ! Member 1399, 557 posts | Back at it again this week but can't find my logbook so no entries. Squatted a comfortable 120kg today - looks like the mobility work I've been doing is letting me keep a neutral spine while still hitting a decent depth so I'll start squatting regularly again, just keeping the weight down for a bit until I'm confident I'm not going to knacker my back. Got my job confirmed yesterday, which was great. Doing respiratory medicine, acute medicine, endocrine/diabetes and then upper GI surgery for my first year and then A&E, intensive care and vascular surgery for my second year. It was my first choice job so I'm happy, just need to knuckle down and cram for finals in the month I have left. I should be able to keep training all the way up to the exam thanks to my gym being at home! | ||
| ranathari | | ... | 21-02-2011 @ 12:55 |
sumo ?? no ! no ! Member 1399, 557 posts | 19/02/11 Close grip incline press 3x5x70kg Deficit push-ups 4x8xBW Lateral raises 3x8x5kg DB skullcrushers 2x10x10kg, 1x8x10kg 21/02/11 Trap bar deadlift 3x5x150kg Bulgarian split squat 3x10x20kg Chin-ups 3x4xBW, 1x3xBW Pinwheel curls 2x10x12.5kg Just cruising along smoothly, nothing too heavy. Bulgarian split squats are utterly evil though - the stretch on your opposite quad becomes horrifically painful during the last few reps. I'm happy with the trap bar deads because the last time I did them in Nov 2010 I only got 155kg for a single. Now I'm doing three sets with a little less than that despite not training them since. | ||
| Wiegieboard | | ... | 21-02-2011 @ 13:19 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | nice work with the trap bar deadlift. You'v defo gotten a lot stronger doing those sets with 5k under the max. Looks like god things will come from that. Trap bar is such a cool exercise. I've only ever been fortunate enough to try it the once but I thought it was great. | ||
| SMed | | ... | 21-02-2011 @ 14:56 |
 a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220522.5 kgs @ 89.5kgs UnEq | Post Edited: 21.02.2011 @ 14:56 PM by SMed ranathari said:Back at it again this week but can't find my logbook so no entries. Squatted a comfortable 120kg today - looks like the mobility work I've been doing is letting me keep a neutral spine while still hitting a decent depth so I'll start squatting regularly again, just keeping the weight down for a bit until I'm confident I'm not going to knacker my back. Got my job confirmed yesterday, which was great. Doing respiratory medicine, acute medicine, endocrine/diabetes and then upper GI surgery for my first year and then A&E, intensive care and vascular surgery for my second year. It was my first choice job so I'm happy, just need to knuckle down and cram for finals in the month I have left. I should be able to keep training all the way up to the exam thanks to my gym being at home! I think I must be one of the only people I know that likes/wants to do diabetes/endo. | ||
| ranathari | | ... | 27-02-2011 @ 13:25 |
sumo ?? no ! no ! Member 1399, 557 posts | 23/02/11 Bench press 2x3x90kg 1x5x90kg Dips 4x8xBW Seated OHP 3x8x55kg Rolling tri extensions 3x10x20kg 25/02/11 Back squat 2x5x120kg Good mornings 3x10x70kg DB row 3x6x42.5kg, 1x8x42.5kg Curls 3x10x20kg Going to switch over to Westside for Skinny bas***ds (WS4SB), Joe DeFranco's lifting program that has nothing to do with Westside. I've been doing my current routine since August and, while it's great, I just fancy a change and working on general athleticism for a while. | ||
| ranathari | | ... | 28-02-2011 @ 12:49 |
sumo ?? no ! no ! Member 1399, 557 posts | 28/02/11 ME Upper CGBP - 1x3x100kg Deficit push-ups - 2x12xBW, 1x9xBW BB row/rear delt flies superset - 8x60kg/8x2.5kg, 8x60kg/10x2.5kg, 8x60kg/8x2.5kg, 8x60kg/8x2.5kg BB shrugs/DB curl superset - 8x100kg/10x10kg, 8x100kg/10x10kg, 8x100kg/7x10kg I really enjoyed this workout because it felt more like conditioning than pure weights - there's zero rest between the two parts of each superset and I was keeping rest between sets to 60 seconds before going again. My only concern so far is that just doing a single top set of 3-5 for the ME lift won't give as good gains as 2-3 sets would. I'll follow WS4SB as written for a while before I f**k with it by adding more sets. | ||
| ranathari | | ... | 02-03-2011 @ 09:55 |
sumo ?? no ! no ! Member 1399, 557 posts | 02/03/11 ME Lower Trap bar deadlift 1x5x170kg Bulgarian split squat 3x10xBW+10kg Romanian deadlift 3x10x100kg Short and sweet. I'd like to be able to go heavy on the split squats but my balance is crap thanks to too many operations on my ankles. | ||
| ranathari | | ... | 04-03-2011 @ 18:48 |
sumo ?? no ! no ! Member 1399, 557 posts | 04/03/11 RE Upper DB incline bench 15x20kg, 15x20kg, 15x20kg, 12x20kg. Rack chins/rear delt flies superset 8xBW/12x2.5kg, 6xBW/12x2.5k, 5xBW/12x2.5kg Lateral raises 10x2.5kg (alternating arms) EZ curls 10x20kg, 10x20kg, 8x20kg Fat grip hold 3xALAP | ||
| ranathari | | ... | 06-03-2011 @ 09:31 |
sumo ?? no ! no ! Member 1399, 557 posts | 06/03/11 DE Lower Power clean 5x3x70kg Bulgarian split squats 3x8x25kg (front foot elevated) Good mornings 3x8x70kg | ||
| TravisFandango | | ... | 06-03-2011 @ 13:29 |
Member 1093, 5446 posts SQ 160, BP 105, DL 225490.0 kgs @ 90kgs UnEq | Ooh! Split squats! Ouch! I've never tried them with the front foot elevated, but the back foot elevated ones are very hurty! I should start doing them again. | ||
| ranathari | | ... | 07-03-2011 @ 10:36 |
sumo ?? no ! no ! Member 1399, 557 posts | Yes you should! If you elevate the front foot a little (couple of inches) then the extra RoM absolutely murders your glutes and quads because you get such a big stretch on them. | ||
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