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» The Assassin (Go to post)20-05-2008 @ 14:46 
Reading your log even makes me think about going equipped!
» Summertime cycling (Go to post)20-05-2008 @ 14:44 
She's a moutainbike called Nell and I love her Grin

She's had a few upgrades since this photo so looks even better than ever Tongue

[IMG]http://i17.photobucket.com/albums/b80/littlegirlbunny/100_4929...
» The overtraining bible: a complete guide (Go to post)18-05-2008 @ 20:58 
Joni said:
wow! Is that the one Graham is doing? (biggoodwolf from a "certain other forum" Grin )

All the best for it, sounds like a real mental test.

Is Adam "shake that booty" doing it as well?


Yeah - that's the one.....although I know him better as MilitantGraham!! Grin

Adam isn't racing - I think he plans to stay well out of the way during any kind of competitive situation that involves me after the last attempt lol
» take 5 records and f*ck off (Go to post)18-05-2008 @ 20:53 
Boar said:
rick your choice of music coupled with the amazing amount of birds**t on your car leads me to the conclusion that you dont want a bird anytime soon !

i wouldnt mind knowing your favourite films though

12 monkeys
LOTR trilogy
deer hunter
thin red line
dirty rotten scoundrels
the departed


12 monkeys is top quality - I love it Grin and have seen it too many times!

My top 5 films would be

Sin City
The Shining (actually pretty much anything by Kubrick is a masterpiece IMHO!)
Twelve Monkey's
Natural Born Killers
Man Bites Dog
» take 5 records and f*ck off (Go to post)18-05-2008 @ 09:47 
Difficult one, could take a lot of thought...for a start I would say

Tool - Undertow
Deftones - White Pony
The Stooges - Raw Power
Nine Inch Nails - Pretty Hate Machine
Fleetwood Mac - Rumours
» G.F.H. - Vegan Style - The Year of the Deadlift (Go to post)18-05-2008 @ 09:40 
Great work on the overhead! That's excellent Grin
» The overtraining bible: a complete guide (Go to post)18-05-2008 @ 09:36 
Joni said:
nice deads!

Are you keeping your back flat these days or letting it go all "Jackson Curve"?


Well, I would love to say the former of course...stiff as a board.....but it would all be one big lie! Grin Big curve, jerk at the bottom and bashing my knee on the way back down pretty much everytime. Never going to make a top class powerlifter, but will have fun trying lol

Training

As usual work got in the way a bit on Wed, Thurs and Fri last week so had 3 full rest days whilst travelling round the country. Was a good thing though as I managed to get a great cycle in yesterday with a group of guys up in Cannock. 5 hours or so, good pace throughout....and I had so much energy I didn't know what to do with it....until I stopped at the end then it hit me it may have been a harder ride than I realised and I still had to bench that evening....so yesterdays session was pretty short and light!

CGBP at home:
Lots of shoulder warm-ups then
20 kg: 8, 8
25 kg: 8
30 kg: 8, 8, 8

Few rows.

Oh, um, not sure I should admit this here....but I may have entered my first ever mountainbike race (in the fun catagory though, not competitive!) - a 12 hour solo endurance race. In a few weeks! And I haven't really trained for it Eek Eek Eek Could be fun...could be painful Grin
» The overtraining bible: a complete guide (Go to post)15-05-2008 @ 08:02 
Managed to get to the gym on Tuesday evening and have an attempt at deads. It was a success - praise be to jebus I can deadlift again. Now my life is complete Grin

First session after however many weeks out was pretty good too - 80 kg was flying in the warm ups whereas normally I am making a right meal out of it. Only thing that really started to let me down on the working sets was the grip - but it will come back quick so i'm not worried. Doesn't help that the bars in the gym are so bent they have a tendancy to roll out of small hands very easily if they are not set up well at the start!

Warm up run - 15 mins

Deads - bar 2 sets of 10 then 60 kg: 5, 5 (felt ok on shoulder - bit twingy at the start and end of the lift, but otherwise ok)
80 kg: 5, 5 (unbelted - good fast reps)
100 kg: 3, 3, 3

Deads - speedwork off plates on advice of Dave. He showed me how to prime my hamstrings for the lift and it seemed to really make a difference to the speed of the second set.
60 kg: 5, 5

Front squat practice with bar - lots of reps

mishima said:
Nice move on the fronties!
Last year i was into a "front squat only" mood, no back squat for months. To my surprise when i got back at it, the back squat had stayed where it was. I was absolutely convinced it would have gotten much worse than when i left it but it didnt.


Good stuff Grin TBH, now I can deadlift I'm not too bothered about when I restart back squats - front squats are so much more fun!! I think they (in association with leg press) have been the reason I have not lost too much from where I was on deads before the injury.
» The overtraining bible: a complete guide (Go to post)13-05-2008 @ 14:09 
Alot going on CV and cycling-wise here...still not too much lifting, but the shoulder is improving slowly.

Last leg session

Warm-up then:
Front squats - lots of warm ups with no weight and the bar then built up to 5 triples with 42.5 kg. Nice and easy. Will probably be able to front squat more than I can back squat soon Embarassed

Leg press - lots of warm up sets again then working sets at
115 kg for 5x5

Some rows, hyperextensions and abs

Yesterday's CG bench session
Warm-up CV then
20 kg: 8, 8,
25 kg: 8
30 kg: 5
35 kg: 5x5 - much easier than the last session - still a bit painful on the shoulder but the strength is coming back

Some lat and ab work

Having lots of fun lifting at the moment - guess it's nice not feeling like I *should* be doing the big three lifts - because I physically cant anyway. However, I may try deads at the next session and see how they feel now Cool
» Who's in a mood? (Go to post)08-05-2008 @ 14:28 
I'm a woman

Course i'm in a f**king mood Angry

Tongue
» Shoulder injury - any experience/advice?? (Go to post)08-05-2008 @ 14:07 
Ok, quick update (copied this over from my training journal)

Briefly he said that he wasn't sure exactly what I had done because it had been so long since the accident. However, the pain and lack of mobility I still have (which is getting better day by day) it related to the inflammation in and surrounding the joint. So when I raise my arm the tissues are getting stuck in the joint, thus causing pain. I also have a lot of muscle tension and spasming surrounding the joint. In addition the tight muscles which I was originally having physio for are coming back because I am having difficulty doing the exercises he has given me because of the new shoulder injury. He said he couldn't be sure that there wasn't any ligament damage, but that either way it could take up to another 4 weeks to properly heal

However, he did say that I should try and mobilise/stretch it as much as possible, without aggrevating the tissues that are inflammed. So it's a case of reading my body and knowing the limits and trying to get the balance of mobility v's aggrevation right. Could be a steep learning curve - but I am happy that I have had feedback and I know what the problem is so I can at least start to deal with it.
» The overtraining bible: a complete guide (Go to post)08-05-2008 @ 14:05 
MattGriff said:
Being able to close grip = good, aside board presses deffo one of the best if not the best for lockout power.

As for the leg press, just forget what the platform weights, I can never be arsed with such trivial things, the day i do you may also see me performin bicep cable curls in a little vest followed by several sets of crunches then watching what I eat.

On another note, leg press are good! Especially if you power squat as it gives and opportunitly to get the quads a little more.

And on yet another note, mountain biking = cardio that isn't sex = very bad! Tanning oil and gun flexing poses will follow!


I can't help it. It's the environment at the gym.......lots and lots of people with very dark tans undertaking 27 sets of each variety of bicep exercise per session. And the occasional spat of 'roid rage. What am I supposed to do - it's like a bad STD - very infectious! Tongue

Don't agree about the moutainbiking thing though - proper rough hardcore stuff that is Wink

Training

Ok, so I admit, I may have been doing a little more CV of late. Running and cycling and stuff. Most days. Must stop, must stop....

Wednesday 7th - PHYSIO
Briefly he said that he wasn't sure exactly what I had done because it had been so long since the accident. However, the pain and lack of mobility I still have (which is getting better day by day) it related to the inflammation in and surrounding the joint. So when I raise my arm the tissues are getting stuck in the joint, thus causing pain. I also have a lot of muscle tension and spasming surrounding the joint. In addition the tight muscles which I was originally having physio for are coming back because I am having difficulty doing the exercises he has given me because of the new shoulder injury. He said he couldn't be sure that there wasn't any ligament damage, but that either way it could take up to another 4 weeks to properly heal Eek

However, he did say that I should try and mobilise/stretch it as much as possible, without aggrevating the tissues that are inflammed. So it's a case of reading my body and knowing the limits and trying to get the balance of mobility v's aggrevation right. Could be a steep learning curve - but I am happy that I have had feedback and I know what the problem is so I can at least start to deal with it.

Evening - GYM
Another workout to see what I could get away with doing and what I couldn't..

After a 10 min run for warm-up I had a play with the weights and managed to do a bit of light close grip bench press - was a bit sore but not too bad.

CGBP:
20 kg: 8, 8
25 kg: 8, 8
30 kg: 3
35 kg: 2, 2, 2
25 kg: 8

Also did various light row movements (2 different seated rows and dumbells to see which was least painful) and some core work.

At least the shoulder is on the mend. I'm a bit gutted because I was due to hike a bike up a big mountain in the lakes this weekend but I know it will be just too much for my shoulder so I have had to cancel. Unhappy However, being injured has made me realise how much importance being strong is to me so it's been a good thing in a way Happy
» The overtraining bible: a complete guide (Go to post)04-05-2008 @ 18:02 
Well, the shoulder is gradually on the mend, although it is still very limited in ROM and gives me a lot of pain with some things. Stupidly it is ok to cycle with so I have got a couple of trips out over the last week including a good 4 hour blast at Cannock yesterday.

Today was a proper trial at the gym to see what I could and couldn't do squat-wise.

Did a 15 min run for warm up then as much shoulder mobility as I could without causing adverse pain.

Back Squats were out because I just could not get my arms under the bar either with a wide grip or a narrow one. Luckily front squats were fine Grin

Not done these for a very very very long time so this was as much about practice as weight. The only way to take the pressure off my shoulder was to do them with good form - bar pressed right in to my windpipe and making sure I didn't fall forwards on the way up.

20 kg: 8, 8, 8
30 kg: 3 triples
40 kg: 3 triples

Leg press - another new exercise for me, I haven't ever used this kind of leg press before so it was an awful lot harder than I was expecting! Weights recorded are there, or thereabouts - no one in the gym knows the exact weight of the foot platform but it seems to be somewhere between 25 kg and 40 kg. I've just assumed it's 30 kg

Platform to get foot positioning and get used to movement = lots of sets
70 kg: 8, 8
110 kg: 5 x 5

Seated rows - did a few sets but they aggrevated my shoulder just too much

Hyperextensions - lots of unweighted sets to get used to the new piece of kit then a couple of sets with a 10 kg plate = LOWER BACK ON FIRE Grin Grin

Bit of abs, but again, weighted stuff was too much for my shoulder.

Overall good workout considering. Lots of new exercises or new bits of equipment to play with for the next couple of weeks 'til the shoulder heals. Hopefully it will keep some strength there so I have something to build on when I get back to powerlifting. Happy

The other good news is - I have a suspicion i'll be able to do close grip bench press by the next workout - as long as my elbows dont move away from the body too much the shoulder seems ok. Fingers crossed!
» The overtraining bible: a complete guide (Go to post)01-05-2008 @ 21:34 
So a week later and the shoulder is still pretty f**ked with hardly any ROM away from the body. Roll-Eyes

I had a brief visit to the gym yesterday to see if I could get away with deads. The answer was a resounding no unfortunately. Even leg extensions hurt holding onto the handles Eek So i'll be leaving the lifting for a little while longer. I keep telling myself its not the end of the world - whats a few more weeks on the end of a rather unmotivated year? Not really that much at the end of the day. At least I still have the motivation and am busting to get back to the gym again so that really is the most important thing. I'll still manage to lift summut decent by the end of the year! Happy
» Boobs or Bums? (Go to post)01-05-2008 @ 21:29 
I'd have to say bums cos I got a perfect one of those...........but absolutely no boobs at all Tongue

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