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Need a spot with those curlz bro?!

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WiegieboardIcon...04-10-2011 @ 21:28 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		You in the fire service or are you working towards it?
The bleep test was a f**ker. never ever done in spring or summer only ever seems to be done in the freezing rain or driving wind and hail.
rich_86Icon...04-10-2011 @ 21:46 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Wiegieboard said:You in the fire service or are you working towards it?
The bleep test was a f**ker. never ever done in spring or summer only ever seems to be done in the freezing rain or driving wind and hail.


Working towards it, you talkin bout the bleep test back in school or fire physical as well?

The hose run was the real b**ch! This is the second time I'v done my physical, the crawling through confined spaces with full kit in pitch black was the hardest thing I think I'v ever done in my life.
rich_86Icon...05-10-2011 @ 19:20 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 05.10.2011 @ 19:20 PM by rich_86
5th October

Dead hang Pull ups

x 10
+5kg x 10
+5kg x 9

DB curls palms in

10kg x 16
12.5kg x 16
12.5kg x 16

Squats

20kg x 20
20kg x 5
40kg x 5
60kg x 5
80kg x 5
80kg x 5
80kg x 5

Felt a bit stiff today. Last set of 80 felt so easy compared to the first. Just doing light squats and deads this week for my back.
rich_86Icon...07-10-2011 @ 17:58 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 07.10.2011 @ 17:58 PM by rich_86
7th October

Bench

20kg x 20
20kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
wraps:
60kg x 5
70kg x 5
80kg x 5
80kg x 5 was planning on 4-5 sets on 80 but elbow tendonitis started flaring up here..

Deadlift

60kg x 7
60kg x 7
80kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 4 ..pulled my back.

Is there any way back from these injuries?
rich_86Icon...19-10-2011 @ 19:57 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Just been to see chiropractor for the second time, they used this posture analyser (with cotton buds and a green screen behind to plot points of your body) and some x-rays to anaylse the state of my back.

Basically it is completely f**ked. It is out of line in every way, the worst bit is at the top of my lumbar region where it is actually making an arc in the WRONG direction!

It is not due to bad posture or working out (the arc), which is good. He said it was almost certainly due to trauma. Iv had a few bad bike crashes and other similar things when I was younger so it has to be down to them.

He can fix it back to almost perfect. Really glad I went to the chiropractor, I know lots of people have bad opinions and I am generally a very skeptical person (of anything) but I am sure its been the right decision to go there.

Expensive as f**k tho.
rich_86Icon...11-02-2012 @ 14:19 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 11.02.2012 @ 14:20 PM by rich_86
Went back to the gym today for the first time in over 4 months. Got my back re-xryaed the other day and will get the results soon.

Back feels ok, the chiropractor sessions have felt really good. Although being sat on my ass for 4 months has definitely done me no good. Not sure if my back feels 100% yet. Will see what these xrays look like and may see an osteopath which someone has recomended. meh.

Strength doesnt feel too bad, but my cardio has completely left me. My heart was pumping big time after 4 light sets.

Hyper Ext

bw x 10
bw x 10
bw x 10
bw x 10

wide grip pull ups

x 5
x 5

DB curls palms in

10kg x 12
10kg x 12
10kg x 12

Tri Ext over head

10kg x 12
10kg x 12
15kg x 12
15kg x 12

Dips

x 5 blinding pain in my sternum.. wtf. not really worried, just curious what it is.

big mac

x 1
rich_86Icon...13-02-2012 @ 21:38 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 13.02.2012 @ 21:40 PM by rich_86
carbon copy of saturdays workout:

13th February

Pull ups

x 5
x 5
x 5

Hypers

x 10
x 10 back felt a little off

DB curls palms out

10kg x 10
10kg x 10
10kg x 10
10kg x 10

tri ext

10kg x 12
10kg x 12
15kg x 12
15kg x 12
rich_86Icon...18-02-2012 @ 19:32 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		17th February

Pull ups

x 6
x 6
x 6

Hypers

x 10
x 10
x 10
x 10

squats with the bar x a million

bench with the bar x a million

Tri Ext

10kg x 12
10kg x 12
15kg x 12
15kg x 12

Weighed in at 167lbs ....holy s**t
rich_86Icon...19-02-2012 @ 14:20 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Another weak workout, getting back into it slowly ..really slowly.

17th February

Pull ups

x 6
x 6
x 10

Hypers

x 10
x 10
x 10
x 10

Tri Ext

12.5 x 12

Still 75kg. Awesome.
rich_86Icon...30-06-2012 @ 17:07 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Okay, back sort of feeling better. Think I can manage it at least, for now.

Deadlift

60kg x 5
60kg x 5
100kg x 1
140kg x 1
100kg x 5

Some core work

Weighed 78.5kg
rich_86Icon...01-07-2012 @ 13:30 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Bench

20kg x 20
20kg x 5
20kg x 5
40kg x 3
60kg x 1
80kg x 1
100kg x 1
80kg x 5

Pull ups

BW x 5
+10kg x 3
+20kg x 5

Tri Extensions

Bicep Curls
rich_86Icon...03-07-2012 @ 22:29 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 03.07.2012 @ 22:29 PM by rich_86
Deadlift

60kg x 5
60kg x 5
100kg x 1
125kg x 1
150kg x 1
110kg x 5

Core work

Steak
rich_86Icon...04-07-2012 @ 18:54 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Pull ups

lat pull down warm up

BW x 5
+10kg x 1
+20kg x 1
+25kg x 5

Bench

20kg x 20
20kg x 5
20kg x 5
40kg x 3
60kg x 1
80kg x 1
100kg x 1
80kg x 5

Bicep Curls

Tricep pushdowns

Weighed 78.4kg
rich_86Icon...06-07-2012 @ 16:50 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq
Post Edited: 06.07.2012 @ 16:53 PM by rich_86
Deadlift

60kg x 5
60kg x 5
100kg x 1
130kg x 1
160kg x 1
120kg x 5

Core work

Weighed 78.8kg
rich_86Icon...07-07-2012 @ 15:57 
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Member 1255, 806 posts
SQ 220, BP 135, DL 260
615.0 kgs @ 85kgs UnEq		Pull ups

BW x 5
+10kg x 1
+20kg x 1
+25kg x 5

Bench

20kg x 20
20kg x 5
20kg x 5
40kg x 3
60kg x 1
80kg x 1
100kg x 1
85kg x 5

Bicep curls

Tricep pushdowns

Lad in the gym picked up the 50's, purposefully dropped them next to bench then screamed AND got spotted for EVERY rep. I actually like these guys now, the gym would not be the same without these heroes.

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