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Square one for one square

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1369phil		...	06-11-2016 @ 21:06
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	I enjoyed this quote so thought I would save it here. "The warrior understands the importance of discipline and understand fully that the highest, most valuable form of discipline is self-discipline. It is the only path that leads to mastery of any type. Discipline is not a gift you get at birth, it's not in your genes. It is simply doing something and sticking to it, even if you have to take it second by second." --Richard Machowicz

1369phil		...	07-11-2016 @ 07:52
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Deadlifts 90 x 8 95 x 8 100 x 8 105 x 8 (some other bits in between sets) Fat grip deadlifts 70 x 8 75 x 8 80 x 8 85 x 8 (bits in between again) Some other bits and 10 minutes on the bike to finish

1369phil		...	08-11-2016 @ 22:59
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	I'm doing a 3 exercise circuit, at the moment. Bent over rows and Bench press 70/75/80/85 all for 8 reps with 5 reps of ab wheel inbetween So rows then bench then abs then rest - the repeat Next three were dumbbell rows (55/60/65/70lbs) and close grip bench with fat grip (60/65/70/75) with some planking The last lot were two rounds of dips, machine bench and ez triceps

1369phil		...	09-11-2016 @ 14:02
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	More of the circuit today - added knee sleeves and a belt to squats Box jumps (knees now complaining, probably not a great idea for a 44 year old that barely walked for nearly 6 months this year!) Squats 90/95/100/100 Leg raises - all three exercises back to back for 8 reps The next three were seated calves, front squats and cable crunches - fronts were 60/65/70/70 Then very light dumbell lunges, seated leg curls and abductor machine for 2 rounds.)

1369phil		...	10-11-2016 @ 08:26
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Chins for 4 sets of 5 Standing press 40/45/50 for 8 and 55 x 6 Parallel pull downs 4 sets of 8 Seated dumbell press likewise Face pulls, dumbell raises to side and rear for 2 sets each

JohnGym		...	10-11-2016 @ 08:53
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Christ. I've just read your journal mate! Great to see how far you have come already since that catalogue of catastrophe! Good luck with the progress. What's your current body weight mate and what's the goal?

1369phil		...	10-11-2016 @ 10:27
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	JohnGym said:Christ. I've just read your journal mate! Great to see how far you have come already since that catalogue of catastrophe! Good luck with the progress. What's your current body weight mate and what's the goal? Hi John, thanks Had a meal with the Mrs last night and we talked about the surreal start of the year, it's very odd feeling normal now and having been told that I was going to die in March. I weighed myself at 16st 9 this morning - I don't want to go above 17 stone really - I'm 6ft 1 so it'll give me a decent build if I can keep the lard levels low. I've been a lot stronger but I feel better than I have done in decades.

1369phil		...	11-11-2016 @ 06:54
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Feeling vigorous this morning Deadlifts 120 x 8 120 x 8 Rack deads (below knees) 140 x 8 Back raise, calves for 3 x 8 Farmers walk with 50kg dbells

1369phil		...	14-11-2016 @ 07:35
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Bent over row 60/80/90 x 8 Superset with Bench press 60/80/90 x 8 (ab work while I rest) Dips Body weight/10/15 x 8 (cable row and abs between sets) Dumbell bench, incline dumbell and EZ tricep for a set each to finish.

1369phil		...	15-11-2016 @ 06:44
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Squats 60/80/100 x 8 (calf raises and ab wheel between sets) Leg press 120/160/200 x 8 (leg press calves and planks between sets) Walking lunges, hack squats and abductor machine for 2 sets of 8

1369phil		...	16-11-2016 @ 23:33
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	This morning Standing press 40/50/60 x 8 Chins x 6 between sets Seated dumbell press Up to 25 x 8 Pull downs and other bits

1369phil		...	17-11-2016 @ 07:05
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Thursday's efforts Deadlifts 140 x 8 Fat grip deadlifts 100 x 5 Back raises, seated calves and leg curls to finish - back not feeling comfortable after work yesterday. On the upside I saw Doctor Strange in IMAX 3D - 'twas good

1369phil		...	18-11-2016 @ 06:53
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Bench press 60/80 x 8 100 x 7 Dips X 8 10 x 8 Some machine rows between sets Incline dumbell and tricep push downs to finish

1369phil		...	21-11-2016 @ 07:02
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Squats 100 x 5 x 5 Leg curls, calf raise and abs to finish

1369phil		...	22-11-2016 @ 06:45
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Bench press (paused) 90 x 5 x 5 Cable rows 15/15/12/12/12 Dips 10 kg x 8/8/7/5/5

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