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My winter training, the diary of a fitman

mikehowarth		...	21-12-2011 @ 00:15
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Yep fluked up a 130kg log too Thanks for the reminder Mills!

Joni		...	21-12-2011 @ 12:13
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	casual 130... good to see you have it there when you want it. still should put that 150 to bed next year!

mikehowarth		...	21-12-2011 @ 19:07
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Joni said:casual 130... good to see you have it there when you want it. still should put that 150 to bed next year! Thanks big man Wednesday 21st december 2011 Box squats (big box 20.5" high) 60(5x5) I wanted to do these to help me recover from yesterday's training.., and I feel a lot better Bench press 60x5 80x5 100x5 120x5 140x5 Dips BW(5x10) Close gripped bench press 120(5x5) Dumbell screw curls 12x20 20x10 Tricep pushdowns 30x20 50x15 Leg raises 2x20 Back in the game

mikehowarth		...	24-12-2011 @ 22:17
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Thursday 22nd December 2011 Box squats (16.5" high box) 70x3 120x3 170x1 200x1 My lower back felt squashed as if I'd done a 400kg yoke... Which may have been the results of the pulls I had done earlier in the week Either way I have time to get back on the metaphorical horse and to have 200kg on my back is enough for today Again just uncomfortable at the top of the lift and unracking Back squats (oly style deep knee bends ) 120x1 170x1 200x1 Fine and dandy, legs felt fine just hurt mine back as it is hopefully in the process of becoming "a back of iron!" Deadlift (mixed grip) I spoke to mark clegg on the 17th about how all too often i may have overloaded when pulling to mine detrement I must be warn now regardless of pain or discomfort, so we shall play up play up and play the game 70x1 120x1 150x1 ouch! 180x1 okay 210x1 smooth pulling! Mixed grip felt nice too Bulgarian split squats 1x20 Pumping Calve raises 80(3x30) Leg raises and crunches 3x30 Some long hold stretches on mine glutes and lower back Back on the weightlifters magic along too which may be assisting (voltarol tablets on prescription) While at work later mine lower back felt fine, which is another positive to be drawn

mikehowarth		...	24-12-2011 @ 22:21
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Note: With Thursdays squats as always there was quite a few empty bar sets and deep heat prior to the squatting So by the time I had done the 200kg squat is was very much warmed up and loose... (due to the lack of reps it may appear on screen like I may have still lacked preparation, but with squats and bench unlike deadlifts the preparation is always adequate) Or maybe I'm just soft Either perspective is fine

mikehowarth		...	24-12-2011 @ 22:25
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Friday 23rd December 2011 10 minute jog If I'm going to be fighting fit I need to exercise my lungs once a week... And why not start again this week! This much I know I also know how to open my chest and increase my recovery/fitness while still strength training Many times last year I was exhausted only to be ready for the next event after five or ten minutes of rest... Thanks to regular interval work

mikehowarth		...	24-12-2011 @ 22:30
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Saturday 24th December 2011 Pull ups (supinated grip) 3 3(10) 3(15) 3(20) 3 Push press 70x1 100x1 120x1 130x1 100x3 Will ramp these up when my back squat improves, once my left quad heals Rowing machine(fat gripz) 50x20 Forearm pump and released tension in my lower back Dumbbell hammer curls 12x20 Crunches 3x30 Feel loads better after that session, just general lack of agony really Optimistic

mikehowarth		...	24-12-2011 @ 22:36
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Also on today I did my usual long hold stretches, as part of the many pronged attempt to get my back better and confidence All in all this week has been very very good to me Hamstring doms, my body is feeling tired and todays session was laboured and lacked spark but I'm in no pain, which i think is something a lot of us would like for Christmas

Sparrow		...	24-12-2011 @ 22:44
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330 752.5 kgs @ 103kgs Eq	Joni said:casual 130... good to see you have it there when you want it. still should put that 150 to bed next year! Yeah defo - even Joni logs 130 now.

Sparrow		...	24-12-2011 @ 22:47
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330 752.5 kgs @ 103kgs Eq	mikehowarth said:Friday 23rd December 2011 10 minute jog If I'm going to be fighting fit I need to exercise my lungs once a week... And why not start again this week! This much I know I also know how to open my chest and increase my recovery/fitness while still strength training Many times last year I was exhausted only to be ready for the next event after five or ten minutes of rest... Thanks to regular interval work I've been putting off restarting my cardio due to sheer laziness. As you say - why not start now? Cardio starts next week.

mikehowarth		...	26-12-2011 @ 23:36
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Sparrow said: Yeah defo - even Joni logs 130 now. I'm sure 140kg overhead will be good points in march, that'll do fine

mikehowarth		...	26-12-2011 @ 23:38
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Sparrow said: I've been putting off restarting my cardio due to sheer laziness. As you say - why not start now? Cardio starts next week. A quick run around the block is all I need to get gassed out unlike you you fitness freak! Afterwards it's like a weight has been lifted of mine chest and breathing is much easier

Sparrow		...	27-12-2011 @ 22:25
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330 752.5 kgs @ 103kgs Eq	140kg log you say? That has to be the (CRACKPIPE) goal for me then! Will be big points like you say. I'm not sure why you think I'm fit as I really am not. Just ask my Mrs .

mikehowarth		...	28-12-2011 @ 19:57
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Tuesday 27th December 2011 10 minute jog followed by a 10 minute walk Huffing and puffing to blow the house down (and get rid of my chest infection) Wednesday 28th december 2011 Back squats 60x5 100x5 140x5 180x5 14.5" deadlift (bar on one black and two green mats) 60x5 100x3 140x3 180x1 200x1 220x1 Stuff legged deadlift 60x10 100x5 140x3 180x3 Calve raises 80(3x30) Crunches 30(left knee raised) 30(right knee raised) 30(both knees raised) With my chest infection I was too tired to do my lower limb stretches and the gym was closing On the pulls I used mixed grip, alternating each set Not impressive at all but I have to take what I can

mikehowarth		...	28-12-2011 @ 19:58
Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5 685.0 kgs @ 100kgs UnEq	Sparrow said:140kg log you say? That has to be the (CRACKPIPE) goal for me then! Will be big points like you say. I'm not sure why you think I'm fit as I really am not. Just ask my Mrs . With such comments no wonder you are the favourite!!!

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