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sam - my first journal

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spam_upIcon...22-09-2010 @ 17:37 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
22/09/10

deadlifts

60x12
80x10
100x6
115x6
130x5
150x4
150x4
150x4
3x4 on this weight is a pb which im happy about.
used chalk for the first time today and am happy to say i may never use straps againHappy
Did a set of light rows and curls before leaving.
Happy days.
TonyJonesIcon...23-09-2010 @ 15:25 
Member 1716, 9 posts
SQ 175, BP 95, DL 210
480.0 kgs @ 105kgs UnEq
Nice work Sammy! Might have to join you and Sion at Power House in Rhyl for a session sometime.

Keep up the good lifts, your squat will shoot up and up and up the more you do it matey Grin
Simon_TIcon...23-09-2010 @ 15:33 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Nice PB there pal, def ditch them straps, it will help your grip out and toughen up your hands.
spam_upIcon...23-09-2010 @ 15:48 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Simon_T said:Nice PB there pal, def ditch them straps, it will help your grip out and toughen up your hands.


cheers. yea i found that my technique felt more fluent with chalk too and that the choice of adjusting my grip between reps can be helpfull.
spam_upIcon...23-09-2010 @ 20:44 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
23/09/10

below parallel squats

bar for stretching/warming up
60kg x 10
80kg x 8
100kg x 5
110kg x 2
120kg x 1 (pb)
130kg x 1 (pb)
135kg x 1 PB!

100kg x 8

decline sit ups

BW x 12
bw+10kg x 10
bw+15kg x 7

EZ bar strict standing curls

27kg x 12
37kg x 6 (x 3 sets)

strict press (taken from rack)

60kg x 4
60kg x 4

Very happy with today's efforts, my squat PB is up by 20kg.
got my technique pretty much sorted now, every rep is at least a couple of inches below parallel.

Happy Happy
vausieIcon...28-09-2010 @ 16:37 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Solid work here mate keep it goin
spam_upIcon...29-09-2010 @ 16:53 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Post Edited: 29.09.2010 @ 16:56 PM by spam_up
29/09/10

squats

bar x 12
60kg x 10
80kg x 6
100kg x 6
100kg x 5
100kg x 5
100kg x 6
110kg x 4 rep pb i think. EDIT- no its not Roll-Eyes

Got pretty f**ked elbows at the moment (did lots of arm wrestling at the pub on hard wood tables while pissed, silly me! ) so im trying to take it easy on them till they are better.

Wide grip bench

35kg x 12
45kg x 10
put on elbow sleeves
65kg x 7/7/6

close grip bench press

45kg x 6/6/6.
elbows hurt after these.

then did some sets on pec deck Eek i know its gay, but no elbows involved.

feeling good about the squats today, getting really low on every rep.

gonna make my arms as redundant as possible now untill they feel back to normal again i think.
Simon_TIcon...29-09-2010 @ 17:30 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Ice them arms for 20mins after exercise and then another 20mins two hours later. This helps a lot I find.
I filled sink with cold water and ice cubes and dunked my elbows for 20mins.
Hope this helps.
spam_upIcon...29-09-2010 @ 17:57 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Simon_T said:Ice them arms for 20mins after exercise and then another 20mins two hours later. This helps a lot I find.
I filled sink with cold water and ice cubes and dunked my elbows for 20mins.
Hope this helps.


cheers mate, wasnt sure if it was hot or cold. Happy
siono91Icon...30-09-2010 @ 12:08 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
spam_up said:23/09/10

below parallel squats

bar for stretching/warming up
60kg x 10
80kg x 8
100kg x 5
110kg x 2
120kg x 1 (pb)
130kg x 1 (pb)
135kg x 1 PB!

100kg x 8

decline sit ups

BW x 12
bw+10kg x 10
bw+15kg x 7

EZ bar strict standing curls

27kg x 12
37kg x 6 (x 3 sets)

strict press (taken from rack)

60kg x 4
60kg x 4

Very happy with today's efforts, my squat PB is up by 20kg.
got my technique pretty much sorted now, every rep is at least a couple of inches below parallel.

Happy Happy


Thats a beast squat you've got there sam laa!
spam_upIcon...30-09-2010 @ 16:40 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
siono91 said:
Thats a beast squat you've got there sam laa!


cheers siono, 135 wasn't too hard so aiming for 150 in 6 weeks Happy
spam_upIcon...30-09-2010 @ 17:15 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
arms are feeling alot better today, gonna rest for a day anyway and then try get a PB on deadlift reps in my next sesh i think Happy
TonyJonesIcon...05-10-2010 @ 12:51 
Member 1716, 9 posts
SQ 175, BP 95, DL 210
480.0 kgs @ 105kgs UnEq
That day with squat PB, you had more left in you easily. 150 will be a breeze!
spam_upIcon...05-10-2010 @ 17:30 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
05/10/10

deadlifts

60kg x 10
100kg x 5
add sleeve on left arm
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 6

did some bodyweight incline sit ups.

did about 5 sets on the calf raise machine, managed 4 x 535lbs (pb) which is all the plates.

left elbow was pulling a bit so didn't go very heavy today but the elbow sleeve gave a good bit of support. Happy
spam_upIcon...07-10-2010 @ 17:06 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Post Edited: 07.10.2010 @ 22:11 PM by spam_up
07/10/10

calves are still very painfull from last workout. Bench it is!

Flat bench.

55kgx10
65kgx10
75kgx5

sets with about 1 min rest between sets -
85kgx5
85kgx5
85kgx5
85kgx3
90kgx3
75kgx6

tried some fly's but bicep didnt like it so did a bit of peck deck then 3x6 bw tricep dips.

not a bad sesh.

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