PR or ER

itsallaboutheL

this evening

very dissapointed with the cgbp... there's at least ten there at 100 if i cop myself on a bit.

Some Activation Stuff

bar 2 x 25
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 7-3 :mad:
90kg x 10
90kg x 10
90kg x 7-3

60kg creeper set... got to 8 and failed on the 5th rep vicious!!

CloseGrip pushdowns

38.7kg
3 x 15

Seated Alt DB Curls

20kg 'bells
5 x 26

Preachers
30kg

3 x 10

itsallaboutheL

This Evening

had to pay a tenner to use a crap gym....

Bench

bar 2 x 25
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 12 (pretty happy with that tbh, i havn't been training for strength but am getting stronger which is always good)
100kg x 10
100kg x 8
100kg x 7-2
90kg x 9

Pec Flye Machine
worked up in 10s to
70kg
3 x 20

Reverse Close Grip Lat Pull Down
50kg x 12
60kg x 12
70kg
5 x 12

One set of curls

Very Quick Session, typing is actually difficult NICE

cardio,shoot me

what have you been training for then ? :P

itsallaboutheL

cardio,shoot me wrote: »

what have you been training for then ? :P

ssssh... im not gonna say it.

itsallaboutheL

Another Crappy Gym

Some Activation Stuff

Reverse Grip BORs

60kg x 10
70kg x 10
80kg x 10
90kg x 10
90kg x 10
90kg x 8-3
80kg x 10

BORs
60kg
3 x 20 pumptastic

Wide Grip Pulldowns
x 10
x 10
5 x 6

no weights written on plates/// nearly full stack

Neutral Grip Pulldowns
x10
x10
3 x 10

same re weights, last set was rest paused to a good 15 +

*setted with*

Light Pushdowns and flyes
3 x 20

in and out ~30 minutes

itsallaboutheL

I really want my back to sort itself out so i can start lifting again

Tonight

<30 mins in another crappy gym

Smith Mchine was ancient and moved in 2 planes even though it wasn't supposed to :cool:

Some Rotator Cuff Stuff

Smith Machine Shouder Press
bar x 12
+20kg x 10
+30kg x 10
+40kg x 10
+50kg 3 x 10
+40kg x 12

Smith was a joke, and the ceiling wasn't high enough to do standing presses

Close Grip Upright Rows
50kg
3 x 20

Steering Wheels
15kg
3 x 15

BO Lat Raises
18kg 'bells
3 x 15

Blah

brianthebard

itsallaboutheL wrote: »

I really want my back to sort itself out so i can start lifting again

That's not how it works.

itsallaboutheL

My head is melted but hey at least i got me 2 more reps... :pac:


Today

Close Grip Bench

bar x 30
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10 (bout time :cool:)
110kg x 4
90kg x 10
85kg x 10

Skull Crushers FST 7 style, ~35 seconds rest
30kg
7 x 15

Seated Alt DB Curls
22kg 'bells
3 x 16

Cable Hammer Curls
~30kg
7 x 10

https://www.youtube.com/watch?v=I40hYuKadfY

G86

itsallaboutheL wrote: »

EDIT: Who the hell is reading my log!!?

I've about 1000 views in a week lol.

Eh well me currently , backlogging whilst trying to figure out what exactly you did to your back?!

I wasn't paying attention at the time....

itsallaboutheL

G86 wrote: »

Eh well me currently, backlogging whilst trying to figure out what exactly you did to your back?!

I wasn't paying attention at the time....

I has a disc protrusion that's pressing into a nerve.

I believe it happened when i was forking out a shed, and the doctor said it's quite possible, i actually logged iit when it happened but didn't realise it was serious.

G86

itsallaboutheL wrote: »

I has a disc protrusion that's pressing into a nerve.

I believe it happened when i was forking out a shed, and the doctor said it's quite possible, i actually logged iit when it happened but didn't realise it was serious.

I felt an 'OW' just reading that....:(

itsallaboutheL

I've had the flu or something all week.

Still do, probably shouldn't have trained, felt weaker than usual

Some Activation Stuff

bar x 30
30 x 10
40 x 10
50 x 10
60 x 10
60 x 10
60 x 8-3

Close Grip Upright Rows

50kg
3 x 20 slightly broken up, i could harly breath pat the 15th reps

Plate Front Raises
20kg plate

7 x 15 w/30-40 seconds rest FST-7 wha?

Reverse grip BORs
60kg x 10
70kg x 10
80kg x 10
90kg x 9

Reverse Grip Pulldowns
65kg
x25

Alt DB Curls
1 x 18

itsallaboutheL

Still a bit sick....

Some Activation Stuff

Bench
bar 2 x 25
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
100kg x 10 (spotter touch, couldn't lock out my right arm)
100kg x 7-4

Incline Bench
60kg
7 x 12

Cable Crossovers
5 or 6 sets various reps and weights

Alt DB Hammer Curls
26kg 'bells
5 x 16

Drifter can't do OH squats lol

itsallaboutheL

Tonight

Hang Cleans

60kg x 10 +2 PP
65kg x 5 +2PP
70kg x 5 +2PP
75kg x 5+1PP
80kg x 3+2PP

Powercleans
85kg x 1 +PP
90kg x 1 +PP
92.5kg x1 +PP
95kg x 1 0PP
95kg x 1 0PP
95kg x 0

Powersnatch
60kg
3x3

Pendlays
60kg x 10
70kg x 10
80kg x 10
90kg x 5
100kg x 5
90kg x 5
90kg x 5

Plate Shrugs (for Transform lol)
20kg plates
3 x 50

Few Very Light Pushdowns

itsallaboutheL

Quick Session... i should really sit down and put some struture to this crap.


Some Activation Stuff

Close Grip Bench
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg
x8
x8
x7-1
80kg
x12
x12

Skulls FST style

30kg
7 x 12

Alt DB Curls
22kg 'bells
3 x 22

Front Squats
x10

Had to leave

itsallaboutheL

itsallaboutheL wrote: »

. i should really sit down and put some struture to this crap.

LOL

This Evening

Some Stuff

Reverse Grip BORs

60kg x10
70kg x 10
80kg x 10
90kg 4 x 10 nice solid sets

BORs
60kg
3 x 20

Reverse Grip Pulldowns
worked the stack in 8s
up to ~80-90kg
with 3 sets of 8 at i think 75ish

itsallaboutheL

Sunday "sprints"

Yesterday

I had pretty much forgotten that you could put more than 100kg on a bar.

Some Activation Stuff

CGBP

bar 2 x 25
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 11
110kg x 8 ****ing sweet
100kg x 10
90kg x 10
80kg x 10

Pushdowns
40 odd kg
3 x 12

Skulls
35kg
7 x 10 FST style

Neutral Grip Chins
3 x 6... i really have to start doing pullups again

Lat Pulldowns
55kg x 8
65kg x 8
75kg x 8
85kg x 8
95kg x 6
85kg x 8

Seat Neutral Grip Cable Rows
stack ~50kg
x30
x25
x25

Single Arm Cable Rows
~30kg i think

3 x 10

No idea where the cg benching came from, i'm assuming it's dormant muscle fibres or whatever form sticking at 100 for the past while

cardio,shoot me

lovely stuff on the bench man, now get to 150 on normal!

itsallaboutheL

cardio,shoot me wrote: »

lovely stuff on the bench man, now get to 150 on normal!

I was saying to one of the lads, fannying about with my own programming and not worrying about strength is going so well that it's becomming difficult to justify not running a bench program again....

itsallaboutheL

Today

Some activation stuff

Hang Cleans

60kg 3 x 5
65kg x 5
70kg 7 x 5.... Bollixed!!

Facepulls
35kg
3 x 15

Seated Alt DB Curls
22kg 'bells
3 x 20

Cable Hammer Curls
33kg
7 x 10

EZ Bar curls
40kg
3 x 8

Parsley

we were sooooooooo close to stealing that tank

itsallaboutheL

Parsley wrote: »

we were sooooooooo close to stealing that tank

purely because i'm such a tank

itsallaboutheL

Today

Some Activation Stuff

Seated Smith Machine Shoulder Press

bar x 25
bar +10kg x 10
+20kg x 10
+30kg x 10
+40kg x 10
+50kg x 10
+60kg x 10
+70kg x 8
+60kg x 8

Seated DB Shoulder Press
30kg 'bells
x12
x10
x9-2

Upright Rows
bar x 15
60kg
x12
x10
x10

Seated Lateral Raises FST style
12kg 'bells
7 x 10..... dear god

FacePulls
3 x 12

the drifter

will you just run a bloddy bench program and get a massive bench again!

brianthebard

+1, that's the only reason people read this log in the first place....

itsallaboutheL

the drifter wrote: »

will you just run a bloddy bench program and get a massive bench again!

brianthebard wrote: »

+1, that's the only reason people read this log in the first place....

ah i know,

i'm thinking about it....

but ... i'm adding reps and weight every week.... that's pretty sick like.


I'll wait till after my exams and run smolov...

i was considering running it now then trying to compete in that comp at the strongman thing... but i dunno.

the drifter

Seriously ok you cant squat...boo hoo that doesnt mean you have to fap around...bench mo fo...there are plenty of bench comps around that with a bit of decent training you could seriously annoy some people in the 90kg class in!

You have the potential to bench big wtf are you doing with hang clean and dear god man a smith machine!

brianthebard

itsallaboutheL wrote: »

ah i know,

i'm thinking about it....

but ... i'm adding reps and weight every week.... that's pretty sick like.


I'll wait till after my exams and run smolov...

i was considering running it now then trying to compete in that comp at the strongman thing... but i dunno.

Progress is great but Drifter sort of does have a point, unless you're planning on moving to oly lifting or something in the future what's teh point of hang cleans and other fluff? Replace that with bench specific/useful assistance or whatever and you'd be flying. I appreciate the exam thing though, being able to train without distractions will be good for you.

cardio,shoot me

why not to hang cleans and snatches because they're fun to do and enjoyable? have the stuff i do in the gym is for ****s and giggles

itsallaboutheL

cardio,shoot me wrote: »

why not to hang cleans and snatches because they're fun to do and enjoyable? have the stuff i do in the gym is for ****s and giggles

THANK YOU!!


i think their problem is that everything i do atm is pretty much for the craic.