Skinny bastards aim to get a bit less skinny

Users viewing topic: & 1 Guest

12345678910 ... ... 3334353637383940414243

Jaako		...	17-12-2009 @ 23:07
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cheers, Good4! I don't normally use any spotter. I need to sort out some kind of safety stands. I'm thinking of just getting a pair of saw horses initially as I can't aford anything fancier at the moment. So far whatever i've been benching has been light enough for me to roll it off the belly if I miss a rep but I'm more concerned if I have an accident like a muscle tear or black out or something, and the bar end up on my throat. Cycle 8 - week 2 Thursday Front squats 60kg x5 80kg x2 100kg x2 120kg x1,1,1 100kg x5,5,5 Upper body was very tight so had to use the straps hold right away and lower back was tired so couldn't go heavier. Did all reps with a decent pause at the bottom instead and they were all pretty smooth. Focused on form more than anything. Back squats - paused 100kg x5,5,5 First time in about 3 months that I've back squatted. No pain whatsoever. Still light but considering that I haven't even been able to get in position with an empty bar, this is good. Good pause at the bottom, and felt that hamstrings are not used to these anymore. Bench 20kg x10 60kg x5 80kg x3 90kg x1 100kg x1,1,1 paused 90kg x6,6,6 No pain in shoulder after the squats here either. Sweet! Seated wide grip row 15# x10,10,10 DB Bench 37.5kg x5,5,5 Not sure if this is a PB... Defenitely a weight I can build on now. Triceps push downs 30kg x15 25kg x20 20kg x25 I'm off on holiday now so not sure how I'll train. Will just have to wing it, maybe some conditioning style training. For initial weight drop I'm cutting out all the 3 pints of full fat milk and the fouth pint I'm substituting with either cottage cheese or skimmed milk as a postworkout drink. That's a cut of 1000kcal/day at least. Should take me down a few kg initially at least.
good4gains		...	17-12-2009 @ 23:54
good with physics, not so with grammar Member 900, 2544 posts SQ 300, BP 220, DL 350 870.0 kgs @ 95kgs UnEq	what are saw horses jakko and isnt there any 1 in the gym you could just ask for a spot seems like alot of trouble rolling it off ye chest mate especiually 110kg
Jaako		...	05-01-2010 @ 23:52
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Post Edited: 05.01.2010 @ 23:53 PM by Jaako good4gains, here's a pic of a saw horse http://www.jimdill.net/sawhorse2.jpg Had a guy spotting me today and it sure beats any other kind of setup hassle wise, as long as the guy who spots knows how to. Seems like I forgot to post my two X-mas holiday workouts. Wednesday 23 Dec Squats 70kg x10 120kg x4 170kg x1,1,1 140kg x4 First time sine September or so that I have back squatted a bit heavier. Shoulder felt ok once I realised that Ive been making the mistake to lift my chest too much at the top of the squat and thus have had to lift my elbows more to keep the bar in place which has aggravated the shoulder. Managed to fix this issue simply by stopping the upper back extension during knee lockout. Another issue is that I experienced a sharp pain in the left side of my groin during the top part of the hip extension in the last 170kg single and the 4th rep with 140kg. Probably gone in too heavy too quick. Good thing is that they were all easy otherwise. Squat machine thingy 150kg x10,10,10 This machine was quite nice actually for high rep work. Wish my gym had one of these. Bench 60kg x5 80kg x2 90kg x1 100kg x1,1,1 90kg x4,3,3 80kg x10 Power shrugs 150kg x5,5,5 Wide parallel grip Pulldowns 75kg x5 70kg x5 65kg x5 60kg x6 55kg x8 Dips BW x10,10,10 Tuesday 29 Dec Squats 70kg x10 120kg x4 170kg x1 180kg x1 Felt the pain in my left side of the groin again. Think it might be hip flexors that are acting up. Feell good for 190kg now if I can just avoid injuring myself. Front squats 70kg x3 90kg x1 120kg x1 130kg x1 142.5kg xF 120kg x3 110kg x3,3,3 130kg felt strong so went for a PB atempt but it turned out I didnt want it enough. Power Shrugs 150kg x8,8,8 Shrugs 150kg x15,15 Bench 60kg x5 80kg x3 90kg x1 100kg x1,1,1 paused 90kg x4 paused, x5,5 touch n go Pullups BW x8,8,5 Medium width parallel grip pulldowns 80kg x5 75kg x5 70kg x5 65kg x5 60kg x6 55kg x8 Sunday 3rd Jan Conv. DL 60kg x10 100kg x5 140kg x2 180kg x1 200kg x1 140kg x11 Power Shrugs 160kg x5,5,5 =========================================== =========================================== Cycle 1 - week 1 Starting the count of my cycles for the new year, but in reality my workout layout is very much the same as what I've done last half year. Tuesday Bench 40kg x15 60kg x8 80kg x3 90kg x1 100kg x2*,2*,2*,1*+1**,1* PB! for paused double 90kg x4*+1**,4*,3* 80kg x7** *paused rep(s) **touch'n'go rep(s) Very strong benching today. Have done a touch'n'go double once before but never a paused double, and it was pretty neat too. 4th double was the first rep was paused and second more of a touch'n'go. Damn, I'm still learning the technique on this bas***d of lifts. Something of tightening up at the bottom and using brute strength instead of trying to "technique" it up, clicked today. Seated Wide PG Row 84kg x10,10,10 God, I love this machine at this gym. And I'm definitely stronger in it compared to last time I used to use it. Incline Smith Press 40kg x15,11,10 This one felt really nice too. Next week I'll try the proper BB inline bench. Triceps OH pulley extensions Super setted with chins 28.75kg x15,12 26.25kg x12 Chins BW x8,8,8 This was a surprisingly fun workout.
Jaako		...	10-01-2010 @ 15:35
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Missed the Thursday and Friday workouts due to sorting out everything to get the new flat. Decided to just get the squats in as I did some DL's last Sunday at least. I've also dropped down to 80.5kg the last week, but think it's mainly from carrying less food in the system and possibly a bit less water. Will continue with what I've been eating the last week or two and see where it takes me before changing anything. Not sure how many workouts I'll be able to do following weeks in Jan as (as long as we pass all agency checks) we get the new flat on the 23rd and the week after I have to clean the old flat. I'll send in my application for the SE Qualifyer, and if I can make it that's great and if I can't it's not the end of the world. Cycle 1 - Week 1 Sunday Front Squat 60kg x5 80kg x1 100kg x1 120kg x1 130kg x1 120kg x2 As I had locked my car key in my car and my belt and shoes were in there I just went ahead squatting in my trainers. It wasn't the greatest and I ended up tilting forward a lot and getting the bar in my hands. Squats 100kg x5 140kg x5,5,5 Same her, no belt and in trainers. Wasn't too bad. Not done three sets of fives for a long time and I have a feeling that I'm going to get bad DOMS from this. I also realised that having a bit too high rack hight forces me to lift elbows and shrug the bar while being on tip toes, which is not good for my shoulder. Shoulder didn't complain but as I was working in with another guy and racked the bar on the higher pair of pergs for his next set I realised that it's something i need to avoid at all costs. Power Shrugs 160kg x6,6,6 Shrugs 140kg x20 DB Bench 34kg x8,8,8 Breaking in to my car 20 seconds PB! Best tools I've used so far: a wire coat hanger and a wooden door stop. I've done it with a bike break wire once before while another guy (kebab chef) held the top corner up with a crow bar, which left a dent in the car frame and scrathed the door up quite a bit. Today I just pulled the door corner up with my fingers enogh to get the wooden door stop in, much quicker and neater. Maybe I should learn how to hot wire a car for a really rainy day...
Jaako		...	12-01-2010 @ 17:14
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 1 - week 2 Tuesday Bench 40kg x10 60kg x5 80kg x3 90kg x1 100kg x2,2,2,3*,1+F paused 90kg x4,4,4 touch'n'go 80kg x8,7 touch'n'go * this set was done "All you, bro!" style :roll: Solid benching today again. Fourth set had to get a spotter and the brother couldn't keep his hands off the bar so ended up doing three assisted reps. He kept insisting that I got three because of the psychological factor that he had his fingers on the bar. Last set with 100kg he got the gist and only helped me out once I stopped halfway up on the second rep and asked him to take the bar. He still insisted that if he just had had his fingers on the bar I would have gotten three reps again because it's psychological. Sigh! Seated Wide PG Row 84kg x11,11,11 PB! Smith incline bench 50kg x10,9,8 Chins BW x11,8,8 Tri OH Pushdowns 26.25kg x15,15,15 Pulley curls 26.25kg x15,15,15
just_t		...	12-01-2010 @ 17:14
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	its all you bro
good4gains		...	12-01-2010 @ 20:06
good with physics, not so with grammar Member 900, 2544 posts SQ 300, BP 220, DL 350 870.0 kgs @ 95kgs UnEq	never seen them horses b4 and ye id always ask some1 to 2 spot me saves the hassle and i get what ye mean by bad spotting i hate it when they take the bar far too early but what can i expect really
paul_richards		...	12-01-2010 @ 22:46
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	breaking into some cars is scary easy, done it myself and actually shocked myself
Jaako		...	15-01-2010 @ 21:50
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	paul_richards said:breaking into some cars is scary easy, done it myself and actually shocked myself Yeah, it's well too easy. At least with old cars that have those 10pin bowling kind of locks on the inside. Cycle 1 - week 2 Front Squats 40kg x10 80kg x3 110kg x1 130kg x1,1 120kg x1 Kept losing the bar forward... Squats 100kg x5 140kg x5,5,5 Massaged my left glute yesterday with a tennisball as it was quite tight. Today it felt bruised as I was squatting, so hope I haven't aggravated anything. Power Shrugs 160kg x8,8,8 Shrugs 140kg x20 DB Bench 34kg x8,6 Then I was kicked out of the gym as it was closing....
Jaako		...	19-01-2010 @ 14:14
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 1 - Week 3 Monday Squats 80kg x10 100kg x10 120kg x10 140kg x5 160kg x2 Had to stop at two reps with 160kg as on the second rep I felt a bit of a heat twinge in the left sid eof the groin/adductor area. Felt very strong otherwise. Conv. DL 100kg x5 140kg x3 180kg x4 Couldn't lock out upper back on the 5th rep, it was litterally just a matter of an inch but just couldn't get it. I was fighting it at the top for ages but just couldn't get that last half inch. Was quite funny. SLDL 140kg x5,5,5 Damn, my conditioning sucks. I was sweating like a pig and huffing and puffing like never before.
Jaako		...	31-01-2010 @ 21:02
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Was supposed to have been at the SE qualifyier today but with all the stress I haven't been feeling well and to be honest i'm not really sorry about a year ahead without any comps. Feel like I will have just as a progressive year anyway. Sunday Press 20kg x10 40kg x5 50kg x5,5 60kg x1 No shoulder pain! Hooray! Squats 60kg x10 80kg x5 100kg x5 140kg x5 No shoulder pain here either. Bench 60kg x5 80kg x5 90kg x1 100kg x2 Paused 90kg x5 t'n'go 80kg x9 t'n'go Suprised I managed the paused double and felt fairly strong in general. Chins BW x10,8,8 Deadlift 60kg x10 80kg x5 100kg x5 140kg x10 Power shrugs 140kg x10 The bread and butter done at least. Not sure when i'll get a chance to train until next Sunday again.
Jaako		...	01-02-2010 @ 23:43
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Monday Military press 20kg x10 40kg x5,10,10 Squats 60kg x5 100kg x5 140kg x5 Bench 65kg x10,10,10 Pullups BW x10,8,8 One arm KB Press 16kg x20,15,15

12345678910 ... ... 3334353637383940414243