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| just_t |  | ... | 13-03-2012 @ 19:58 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Tue 13th Mar 2012 Squat Betless 20x5 60x5 100x5 120x5,5,5 130x3,3,3 140x1,1,1 Deadlift Beltless 100x3 140x3 180x5,5,5,5,5 Hack Squat 1 plate x 5 2 plates x 5 2.5 plates x 5 2.75 plates x 5 2.5 plates x 5 Hypers 15 behind head x 10,10,10 Seated Calves & Leg Ext 2x20-40 -> 2x10 Standing Calves & Hammy Curl 2x20-30 -> 2x10 X-Trainer 30 mins, approx 540 kcals burnt Fin! | ||
| just_t | | ... | 14-03-2012 @ 16:33 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Wed 14th Mar 2012 Back off out for a work meal so early cardio today 20 kg KB snatch x 10 right 20 kg KB snatch x 10 left Skipping x 100 steps Repeat without rest for 15 mins 20 kg alt hand KB swings x 15 mins continous Tough today! Really struggling to fin the swings! | ||
| just_t | | ... | 15-03-2012 @ 15:10 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 15th Mar 2012 Finished work super early today  Standing BTN Press -> Plate Lat Raise Quick Warmup 50x10 -> 10 kg plates x 10 3 sets of that Standing Mili Press -> Plate Front Raise 60x6 -> 10 kg plates x 10 2 sets of that TNG Bench Press 80x20,20 90x10,10 Inc DB Fly -> Inc DB Press 22.5x12 -> 30x6 22.5x12 -> 30x5 22.5x12 -> 30x3 Chins Super Wide x 12,8 Medium x 12,10 Parallell x 10,8 Narrow x 8,8 All strict Bent BB Row 70x12,12,12 Seated Bar Row 3x8 Low Pulley Row 3x10 X-Trainer 25 mins approx 465 kcals burnt | ||
| just_t | | ... | 16-03-2012 @ 07:41 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | think ill struggle with time to train after work so 30 min am run. Will have to miss squatting etc later  | ||
| just_t | | ... | 17-03-2012 @ 15:49 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Sat 17th Mar 2012 Managed to get some time this morning so went to the gym before supermercardo! Front Squats 60x5 80x5 90x5 100x5 90x5 80x5,5,5 Sumo Speed Deadlifts All with 25 kg of chain at the top and approx zilch at the bottom 130kg bar weight 10x2 just messing about Alt Hand KB Swings 48 kg bell, 5 sets of 10 with short rests Leg Press Several sets of 20 Hamstring Curls 3x20 Abs 6 sets of 20 ish various stuff Shrugs Done thumbless for grip about 5 sets of 8 KB Swing 48 kg 2x30 X-Trainer 25 mins Fin! | ||
| just_t | | ... | 18-03-2012 @ 09:30 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Sun 18th Mar 2012 Circuit All KB stuff was with a 20 kg bell 10 pressups 5 right hand snatch 5 left hand snatch 5 right hand clean and press 5 left hand clean and press 10 goblet squats 10 step back lunges 5 right hand upright row 5 left hand upright row 5 right hand bent row 5 left hand bent row 10 alt hand swings 10 burpees 100 steps on jump rope Did that for just over 20 mins back to back. Think it was 4 or 5 complete circuits. KILLER!!!!!! Run 14 mins, really breathing hard after the KB stuff Total time just under 40 mins I think! Got a Pilates DVD to try later. Weighed myself today and am just under 90 KG now. I don't look any bigger/fatter and waist seems same size? Think im maybe slightly carbed up. | ||
| just_t | | ... | 19-03-2012 @ 19:54 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Monday 19th Mar 2012 Inc DB Press 20x5 35x5 42.5x5 47.5x6,5 42.5x6,6,6 Standing Strict DB Press 30x6,6,6,6,6 Chins 5x10 Bench Press 60x5 80x5 100x5 110x3 115x3 120x3 135x3 130x1 135x1 This was close grip! 140x1 100x11 Dips 40x6,6,6,6 Superwide x20 Biceps 6 sets of 10-20 ish, various stuff Standing Strict Band Mili Press 60 plus bands x3,3,3,2,2 Bands off 60x6 FIN! | ||
| GATES | | ... | 19-03-2012 @ 19:56 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | Nice benching tonight mate the extra body weight is helping | ||
| Boar | | ... | 19-03-2012 @ 20:05 |
 Walk your talk Member 5, 25558 posts Administrator | Have you been making an effort to put-on some bodyweight recently ? I had a thought that you were closer to 80.. Super stuff ! | ||
| GATES | | ... | 19-03-2012 @ 20:09 |
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | The fat t**t is just over 90 | ||
| just_t | | ... | 20-03-2012 @ 18:37 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Boar said:Have you been making an effort to put-on some bodyweight recently ? I had a thought that you were closer to 80.. Super stuff ! Not being trying to Boar. I went on creatine for a bit and put the weight down to that but since comming off for a few weeks my weight hasn't really moved. I think it's just because I eat a SH!T load on weekends and am more carbed up through the week following that. Weighed in today at 87.4 kg so i'm not as heavy as I thought now the carbs are coming off. Will prob be 86/85 by the end of the week I imagine!! I deffo have put a bit of weight back on though. O well Tue 20th Mar 2012 Feeling pretty good today actually. Had 3 shots of espresso on way to gym Squat No belt as usual. Decided to take my stance out wider again and see where I am. 60x5,5 100x5 110x3 120x3 130x3 140x3 150x3 160x3 150x3 140x3 NICE! feeling pretty strong at squats today. Still falling forwards but can muscle much more up with the wider stance. Think the narrow is helping the wide and overall power more than vice versa. Will stick narrow most of the time with a few wider sessions thrown in. Deadlifts Again, no belt. 100x 140x3 180x3 190x3 200x3 210x3 200x3 Nice. 210x3 was close to the limit for today but 220x3 is there with an unbent bar lol. Lunges 70x10 (5 per leg) 80x10,10,10 Single Leg Press 90x8,8 Hypers Heavy 2x8 Calf Raise -> Legs Seated 2 sets of 20ish to Hammy Curl 2x8 Standing 2 sets of 20ish to Leg Ext 2x12 X-Trainer Random x 25 mins. Worked up a right sweat today, approx 500 kcal burnt! Enjoyed that. Feeling slightly stronger recently. | ||
| just_t | | ... | 21-03-2012 @ 18:20 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | 40 min run | ||
| just_t | | ... | 22-03-2012 @ 18:09 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 22nd March 2012 Seated BB Shoulder Press 40x8 60x8,8,8 Shoulder Matrix Seated laterals to standing front raise. 2 sets of 8 on each back to back. Legs Up Bench Press 60x8 80x15,12 Flat Fly -> Inc Bench 3x12 -> 3x6 back to back Chins Wide x 12,10 Medium x 12,10 DB Row 32.5x10,10,10 Rack Chins 1x8 +15x8 +20x8,8 Low Row 3x10 X-Trainer 25 mins, est 465 kcal burnt. Off on a weekend break to the big city tomrrow so will run in the morn and take sat and sunday fully off. First day off exercise this year that will be!!!! | ||
| just_t | | ... | 23-03-2012 @ 07:53 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | 30 min run this am. Really glad of the 2 days off. Hammies and glutes very very sore. Not felt like this in fecking agessssssssss. Really need the time off so happy as otherwise id be feeling guilty for missing training eventhough its only 2 days off cardio ha! | ||
| d_singh | | ... | 24-03-2012 @ 18:42 |
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254570.0 kgs @ 74kgs UnEq | hey man your strength seems to be coming back on squats. stick at it. i am using a very wide stance at the moment which feels a lot stronger. just got to be carful with depth | ||
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