PR or ER

the drifter

itsallaboutheL

Didya get yourself a bottle :pac:

itsallaboutheL

*weeps*


Today...

The Joker and the thief.. (the smoker and his grief :P)

2k Row, 100 BW Benches, 15 Air Squats each time the bar is racked, 2k Row

Went like this

2k Row

Bench
100kg

x10
x10
x8
x8
x7
x7
x5
x5
x5
x5
x5
x5
x6
x4
x4
x4
x2

1k Row
Blow chunks
1k Row

1hr 5 mins

I was on for under an hour, untill i had to get sick half way through the row

To be fair to me, i did a fairly heavy CG Bench session yesterday which limited my ability on the bench.

Air Squats suck balls.

i had 50 benches and the 2k row done after 23minutes... then **** got hard.

70benches after 32 mins
then i gradually got more and more ****ed up.

G86

I'm so proud, you iz legend

Magic Eight Ball

metcons?

the drifter

All you need now is a proper diet....

itsallaboutheL

G86 wrote: »

I'm so proud, you iz legend

Magic Eight Ball wrote: »

metcons?

genuine lol

the drifter wrote: »

All you need now is a proper diet....

be serious!

itsallaboutheL

This evening

Felt like shiite for half the session

Warm Up.. Lots

Row
500m
x3

Standing BB Press
bar x 15
30kg x 10
40kg x 10
50kg x 10
60kg x 3
70kg 3 x 5
60kg x 8

BO Lateral Raises
24kg 'bells
3 x 8

Was awful up to this point, weight was handy on the press just couldn't be arsed.

Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3
120kg x 2
130kg
x8
x8
x8
x5

LOL, i don't question it i just do it.

I'm firmly of the belief that squatting with this kinda weight is mostly psychological, like it's only 130 i can't not be strong enough.

I dearly hope i can make some inroads on a decent squat over the next 6 months

BB Curls
30kg x 10
40kg 2 x 12

itsallaboutheL

OOH and i'm buying my second tub of protein in a year... gettin huuuuuge :P:pac:

Molly

Out of curiousity, what's your max squat?

d'Oracle

Molly wrote: »

Out of curiousity, what's your max squat?

That's a thousandth reply and a half, right there.:P

itsallaboutheL

Molly wrote: »

Out of curiousity, what's your max squat?

Something shiite

itsallaboutheL

Awful attempt at training tonight.

I think the low point has to have been the 25 rep set of kickbacks.

The shame.

itsallaboutheL

Friday

Worked up to 100kg x 1 PowerClean and Push Press

Did a heap of rows and pulldowns.

G86

itsallaboutheL wrote: »

Friday

Worked up to 100kg x 1 PowerClean and Push Press

Is that a 1rm?

the drifter

This isnt a log....its the mindless ramblings of a fool...

itsallaboutheL

G86 wrote: »

Is that a 1rm?

Well it's the most i've ever done, but i've been able to do it for quite a while...

I can deffo get more over my head, but i powercleans are a joke.

itsallaboutheL

the drifter wrote: »

This isnt a log....its the mindless ramblings of a fool...

i agree

itsallaboutheL

FML

Activation Stuff

Bench
Bar 3 x 15
60kg 3 x 5
80kg x5
100kg x5
110kg x 3
120kg x 3
130kg
x4
x4
x2
Shockingly crap.
Couldn't really give a **** tho.

CGBP
100kg
x8
x8 lol, once again shiiite

Tates
24kg'bells
4 x 12

Machine Reverse Flye
~50kg
5/6 x 10

Curls
30kg
x20

Meh.

itsallaboutheL

Left pec/delt area is wicked sore so did heaps of warm ups

Standing Press
bar 3 x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 5
65kg x 5
70kg x 5
75kg x 4
80kg x 2
60kg x 8
x8

DB PCs
10kg x 12
12kg 3 x 12

Plate Raises
20kg
3 x 25

Alts Db Curls
3 x 18

BB Curls
3 x 10

itsallaboutheL

Thursday...

my knee is in bits so i cant really support a heavy row.

Hence... a rake of crap on machines.

itsallaboutheL

Yesterday....

played a soccor tournament.... with a distinctly unhealthy knee.

I'll be paying for that for a while.

worked up to 20kg DB front raises for 8 each side, ya know,coz it looks cool.

d'Oracle

Whats up with the knee?

itsallaboutheL

d'Oracle wrote: »

Whats up with the knee?

um...

ambulance man at the tournament thingy said it was some sort of soft tissue damage.. which i assume means bruising... which would kinda make sense, although it is a much different shape than it used to be.

To be fair it supported some sort of 80kg 1.5 legged muscle hang clean for shoulder pressing last week so i'm working off the premise that it doesn't need a scan.

itsallaboutheL

I am a pussy.

Serious mind**** of a session.

Right kick in the ego sack

Warm Up

Bench
bar 3 x 15
60kg 3 x 5
80kg x 10
100kg x 10
106kg 2 x 10

CGBP
95kg
2 x 10

Incline Bench
sucks balls
(should be 87kg 2 x 10)

87.5kg x 7
85kg x 6
80kg x 6
70kg 2 x 10 (dear god. Hello Mr.Weakness)
60kg 5 x 5 to try and break in some sort of groove.

20mins showing a rather pleasant lady how to squat and bench .... and deadlift..:pac:

Seated DB PCs
14kg 'bells
3 x 8

10 reps is 5 too many.
Incline Bench is awful.
I'm gonna go weep.
It's mad how much you regress in a few weeks.
I'm blaming crossfit.

G86

Less time pervin' and more time benching might sort it out:D

itsallaboutheL

G86 wrote: »

Less time pervin' and more time benching might sort it out:D

She said the backs of my arms were huge and wanted to know how to build hers up.....

I'm a sucker for a tricep fetish :P

SO i had to show her some stuff!

the drifter

itsallaboutheL wrote: »

I'm blaming crossfit.

what all 2 metcon's you did...that were not even cross fit ones....

i blame your complete lack of consistency...

like i said before...your a waste of a decent bench

itsallaboutheL

Tonight

Pendlays
60kg
3 x 10
70kg x 10
80kg x 10
90kg x 10
95kg x 5
100kg x 5
105kg x 4 my grip is woeful
90kg 2 x 8

Reverse Grip BORs
60kg x 10
70kg x 10
80kg x 10
90kg 3 x 8

GMs
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg 3 x 5

BB Curls
40kg
x15

Hmmm.

itsallaboutheL

This Evening

**** ton of warm up stuff.. that left pec delt tie in area is still really tight. not that i care very much.

Standing Press

bar 3 x 15
30kg x 10
40kg x 10
50kg x 10
bar x 15
60kg x 10
65kg x 9 ****in ****
70kg x 5

BTNP
50kg
3 x 10
very slow and steady

Seated Alt DB front Raises
reps are done each side
10kg dbs x 10
14kg dbs x 10
18kg dbs 2 x 10

Seated Lat Raises
both arms at same time
10kg dbs x 10
12kg dbs x 10
14kg dbs 2 x 10

BO Lat Raises
20kg dbs
x15
x12-5

My belly makes breathing rather difficult when doing these.:pac:

I've had a fry 5/6 days a week for the last month. I bought loads of chicken today, because if i don't stop i will die.