Narrowbacks Training Log

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Rob		...	18-01-2014 @ 17:10
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	18th January Deadlift 20 x 10 x 2 40 x 10 x 2 55 x 10 65 x 10 x 3 Squat 5 x 5 10 x 5 15 x 5 x 3 Step Ups 8 x 3 (Increased height by 2") Others Plank, Side Planks

Rob		...	20-01-2014 @ 19:01
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	20th January Narrow Grip Bench 20 x 10 x 2 40 x 8 x 2 55 x 5 72.5 x 5 x 5 Chin Ups 7, 7, 7 Strict Press 20 x 8 30 x 8 37.5 x 8, 8, 7 Others Rear Delt Flyes Cuban Rotations Hanging Crunches

Sparrow		...	20-01-2014 @ 20:30
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Post Edited: 20.01.2014 @ 20:31 PM by Sparrow Did you keep training since the last log, Rob, or have you just re-started again? Just read the injury saga thread - LOL

Rob		...	21-01-2014 @ 18:05
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Narrow grips, some partial deadlifts and a run once or twice a week was about the sum of it, had limited equipment and headroom. So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be! The injury saga thread was not one of my prouder moments

Rob		...	21-01-2014 @ 18:14
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	21st January Run: 2.1 miles in 16:34, average pace 7:38 per mile, 258 cals Windy and raining, pretty grim. Same route as last week but apparently .2 miles longer at a better average pace but slower time. Think my GPS must have been cutting out last week -- using the Nike Plus running app which is pretty cool but obviously can be a little inaccurate if the signal is poor.

Sparrow		...	21-01-2014 @ 22:25
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Rob said:Narrow grips, some partial deadlifts and a run once or twice a week was about the sum of it, had limited equipment and headroom. So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be! The injury saga thread was not one of my prouder moments Yeah, I wasn't having a dig as I know you've lost a load of weight anyway - just interested. Are you going to attend any winter nets?

Cuddles		...	22-01-2014 @ 07:45
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Talking of winter nets, we've just ordered a bowling machine!


Rob		...	22-01-2014 @ 08:31
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Don't worry Millsy, no offence taken! Nets start in mid-March I think, which is quite late, so might do a bit of solo bowling at the ground in 4-5 weeks if it dries up a bit. Bowling machines are ace! Think there is usually one available at the nets, need to practice my forward defence for some red inkers.

Rob		...	22-01-2014 @ 19:12
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	22nd January Below Knee Deadlift 20 x 10 x 2 40 x 8 x 2 60 x 8 x 2 80 x 8 90 x 8 100 x 8 105 x 8 Deadlift 40 x 8 x 2 50 x 8 60 x 8 70 x 8 x 2 Platform Deadlift 40 x 8 45 x 8 x 2 Others Steps Up x 8 x 2 (Increased height by 1") OH Squats x 10 x 3 Side Plank, Plank Rear Delt Flyes Enjoying deadlifting again even though they're still very light.

Rob		...	24-01-2014 @ 18:44
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	24th January Narrow Grip Bench 20 x 10 x 2 40 x 8 x 2 60 x 5 75 x 5 x 5 Rows 20 x 10 30 x 10 40 x 10 47.5 x 10 x 3 Others Curls - 35 x 8 x 3 BN Strict Press - 20 x 8 x 3 Rear Delt Fly - 5 x 8 x 2 Cuban Rotations - 1.75 x 15 x 2

Rob		...	25-01-2014 @ 18:31
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	25th January Deadlift 20 x 10 x 2 40 x 10 x 2 55 x 10 65 x 10 75 x 10 x 3 Squat 5 x 5 10 x 5 15 x 5 20 x 5 x 3 Step Ups 8 x 3 Others Plank, Side Planks

dr_hazbun		...	25-01-2014 @ 18:34
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	Patient work. I'm impressed. Btw, how can one squat 5, 10 and 15kgs? Do you just hold a plate to your chest and squat?

Rob		...	25-01-2014 @ 18:39
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Correct. Did the same with the sets of 20 for speed, will get 'under the bar' next week!

Rob		...	29-01-2014 @ 21:57
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	27th January Narrow Grip Bench 20 x 10 x 2 40 x 8 x 2 60 x 5 70 x 3 77.5 x 5 x 5 Chin Ups 8, 8,8 Strict Press 20 x 8 30 x 8 40 x 7, 6, 5 Others Rear Delt Flyes Cuban Rotations Injured my left shoulder in this session, felt a tiny bit of pain during one set of strict press but didn't really think anything of it, stiffened up quite bad afterwards though. Still got a bit of pain/limited ROM if I lift my arm up then externally rotate it. Hopefully nothing too serious, but will skip or take next pressing session light.

Rob		...	29-01-2014 @ 21:58
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Post Edited: 29.01.2014 @ 21:58 PM by Rob 28th January Run: 2.1 miles in 15:57, average pace 7:17 per mile, 259 cals Much improved on last week, ran the last few hundred metres at a very good pace.

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