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Getting back on track ....
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8 week Testing
Weight 71.6kg
Skinfolds 134mm
Skinfolds are down from 154mm 8 weeks ago, and 145mm 2 weeks ago. Apparently this all means that I've put on 3kg of muscle mass, so I'm happy.
(Worked up to all these sets)
Bench
48kgx1
50kg - fail
-This is up from 40kg when I tested 8 weeks ago. And 42.5kg which was my PR.
Pull Ups - 1 (after 2 **** attempts) Up from 0.
Push Ups in 60secs - 39
Up from 25.
Inverted Rows in 60secs - 6. Up from 0.
TBDL - 130kg:D Up from 120kg:D
I tried 140kg but it just wasn't moving.
-This was all I really cared about haha, hoping it means I'm good for a 120kg regular DL now.
Spider Test - 30 sec efforts
This was a load of ****e. I got 90 in the first sprint, but started off too quickly in the second one so I stopped to restart, so that I wouldn't give myself an advantage. But then I was told I had to start all over again cause I stopped, and that pissed me off bigtime. So I didn't want to do it, but was made do it, so I did it half arsed. I basically jogged it. And still PR'ed haha;)
85m
80m
80m
75m
75m
80m
475 total
Happy enough. I'd like to get the 140kg on the TBDL next time, and get my skinfolds under 120mm.0 -
The raw number is all you have to worry about...body fat percentages really aren't worth worrying about...they just mess with what is good data to start with. 154mm down to 134mm...that's good work.8 week Testing
Weight 71.6kg
Skinfolds 134mm
Skinfolds are down from 154mm 8 weeks ago, and 145mm 2 weeks ago. Apparently this all means that I've put on 3kg of muscle mass, so I'm happy.
Bit more work on your technique and 50kg will fly up and then we'll be cooking with gas.(Worked up to all these sets)
Bench
48kgx1
50kg - fail
-This is up from 40kg when I tested 8 weeks ago. And 42.5kg which was my PR.
This was good...now you can do 1 we can start putting some volume togetherPull Ups - 1 (after 2 **** attempts) Up from 0.
Good stuff.Push Ups in 60secs - 39 Up from 25.
Inverted Rows in 60secs - 6. Up from 0.
We'll find out soon enough.TBDL - 130kg:D Up from 120kg:D
I tried 140kg but it just wasn't moving.
-This was all I really cared about haha, hoping it means I'm good for a 120kg regular DL now.
Less said the better.Spider Test - 30 sec efforts
This was a load of ****e. I got 90 in the first sprint, but started off too quickly in the second one so I stopped to restart, so that I wouldn't give myself an advantage. But then I was told I had to start all over again cause I stopped, and that pissed me off bigtime. So I didn't want to do it, but was made do it, so I did it half arsed. I basically jogged it. And still PR'ed haha;)
85m
80m
80m
75m
75m
80m
475 total
You did really well. Enjoy your Christmas.Happy enough. I'd like to get the 140kg on the TBDL next time, and get my skinfolds under 120mm.0 -
IP Warm Up x3
Deadlift
40kg x 5
50kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 3 x 5 sets
Worked on technique and I can hold decent form up to 70kg now which is 64% of my max, so if it keeps creeping up like that I'll be very happy
This was my deadlift in Feb, and I was still lifting like that til I started drilling my technique the last few weeks in IP.
And this is from today. Still not perfect, but I'm alot happier with it.
Elevated split lunge
4 x 8
- easier today
Hanging Leg Raises
15x3 - these were broken up with bent knees.
Bench Press
20kg x 8
30kg x 8
40kg x 5
40kg x 5
45kg x 2 PR
45kg x 2 PR
45kg x 2 PR
47kg x 1 PR:D
Up from 43kg last week, very happy Something just clicked with me on the third set of 40kg and the reps felt alot easier and more controlled. Went for 50kg but I psyched myself out over it and failed it.
Unsupported DB Rows
20kgx12x3 sets
Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
3 x 1 min
Rolling Tricep Ext
5kg x 12 x 3
I'm going up home for a week on Friday, so doing S1 tomorrow, Wed off, and testing on Thursday.
What's happened to you videos? First one seems to be deleted?0 -
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Weight:
71.5kg
No weight gain over Xmas, I've actually gone down .2kg
IP Warm up x 3
Started off with a pull up - just to make sure I still could:D
Box Squats
20kg x 5
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5
55kg x me nearly falling backwards with the weight and scaring the crap outta myself before I even squatted. Followed by big long break of being too scared to squat again and moving the safety bars up higher..
55kg x 1
55kg x FAIL - which resulted in my sitting on the box with the bar still on my back, til I remembered I was meant to dump it..
Then, I wised up:
55kg x 5 x 5
-was leaning forward a bit on the first 2 sets but I think that's because I had the bar up higher, for fear of falling backwards again. Once I set it up lower again I was grand.
Single Leg Deadlift
17.5kg x 8 e/s
20kg x 8 e/s
20kg x 8 e/s
Russian Twists
16kgx 20
16kgx 20
16kgx 20
Chin ups
No band:
x2
x2
Green Band
x5
x5
Blue Band
x4
x4
x4
Speed Bench Press (on the minute)
20kgx8
20kgx8
30kgx8x3
Easy.
45 degree back extension
x 15 x 10kg (7,5,3)
x 15 (10,5)
x 15 (10,5)
DB Seated Powercleans
5kgx3x100 -
I've spent the last 10mins taking photos of my back.
I kid you not.
And I definitely don't have back dimples:(
However...I also saw that I don't have the 2 folds of fat on either side that I used to have
(well, not as noticeably anyways!) So, this is my back. This is the back that's gonna deadlift 140kg in the next year... (and also meet lots of new muscle).
I shall update my new 140kg lifting back in the future for comparison.:p
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https://www.youtube.com/watch?v=GcKeIoyWeMs
https://www.youtube.com/watch?v=59lrI5jFlcY
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