starting strength and milk

bigstar

Thursday 18/6/09

Squat
40kg 1x8
50kg 1x5
65kg 1x5
80kg 2x5

OH Press
20kg 1x8
25kg 1x5
30kg 1x5
35kg 1x5
45kg 1x5

Deadlift
40kg 1x8
60kg 1x5
80kg 1x5
95kg 1x5
112.5kg 1x5

Ab Pulldown
20kg 1x10
27kg 1x10
43.3kg 2x10, 1x11

Side Bends
25kg 3x10

Pullups
1x6
1x10

another rushed session, might have gone higher on the pullups but i left it at that and went for a shower.

liking the ab stuff, pulldowns keep getting stronger and side bends are really quite easy.

press was hard so was deadlift but i think both can get better. if i can get 50kg for 5 reps on the press ill be laughing.

food wise ive not been eating nearly enough, being a student makes it easy to get all your food in regularly. working has been crap for my diet but great for my wallet

weight is 69.7kg

and i missed saturdays workout, went to sligo for the weekend.

bigstar

monday 22/6/09

Squats
40kg 1x8
55kg 1x5
65kg 1x5
80kg 1x5
95kg 1x5
107.5kg 1x5

Bench
18kg 1x8
33kg 1x5
38kg 1x5
48kg 1x5
58kg 1x5
68kg 1x5

Row
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
45kg 1x5
57.5kg 1x5

Ab Pulldowns
20kg 1x10
27kg 1x10
46kg 3x8

Pullups
1x12 (ithink)

squats are getting hard, i hope i get 115kg. i hope my bench gets a pr too or i suck.

rushing again. not good.

bigstar

Friday 3/7/09

Squat
40kg 1 x8
60kg 1x5
75kg 1x5
85kg 2x5

Press
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
47.5kg 1x3
40kg 1x5

Deadlift
60kg 1x5
80kg 1x5
100kg 1x5
115kg 1x5

Ab Pulldowns
25kg 1x10
32kg 1x10
46kg 1x10
46kg 1x5

Lat Pulldowns
6 1x10
10 1x10
13 2x10

Leg Curls
35kg 1x10

not bad tbh. havent been to the gym as much as id like recently, so thats a decent workout.

press was always going to be tough hopefully ill get 5 next week.

deads were tough, my back was feeling dodgy for the last two reps.

i have been to the gym since i last logged but nothing much really. ive been really busy working and wrecked most days so its been hard to get to the gym. m off next week though so i should be able to train and eat properly. id say my weights down too eating has been crap.

bigstar

Sunday 5/7/09

Squats
40kg 1x8
60kg 1x5
70kg 1x5
85kg 1x5
95kg 1x5
112.5kg 1x3
85kg 1x8

Bench
20kg 1x8
30kg 1x5
40kg 1x5
50kg 1x5
60kg 1x5
72.5kg 1x3 (spotter touched last one, even though i was saying "Leave it leave it" which sounded something like "ughereriarboiuyejrb" in fairness)
72.5kg 1x1
50kg 1x8

Row
20kg 1x8
30kg 1x5
40kg 1x5
47.5kg 1x5
52.5kg 1x5
60kg 1x3
47.5kg 1x8

Dips
+10kg 3x8

Hammer Strength Curls
10kg 3x10 each side

good day got all my lifts and close to pr's so happy enough. 2nd rep on squats was a bit ropey, lost concentration, knees came in, my back felt a bit dodgy but the third rep was actually easier.

bench was good there was another rep or two in there.

row was good too theres a good bit more in that.

happy with dips there were more in the last set but i left it at that.

should have done triceps too but i though bench and dips were enough. gonna do tri's and bi's at least once a week in future, calves too.

bigstar

Tuesday 7/7/09

Squat
20kg 1x10 front squat
40kg 1x8
55kg 1x5
70kg 1x5
85kg 1x5
95kg 1x5
112.5kg 1x5 PR

Bench
20kg 1x8
35kg 1x5
45kg 1x5
55kg 1x5
65kg 1x5
72.5kg 1x5

Row
20kg 1x8
32.5kg 1x5
40kg 1x5
47.5kg 1x5
52.5kg 1x5
60kg 1x5

Ab Pulldowns
20kg 1x10
30kg 1x10
46kg 2x10, 1x5

Lat pulldowns
48kg 1x10
61kg 2x10

Side Bends
35kg 1x10 each side

well thats pr's in squat for reps and equalling pr in bench, so im pretty much where i was 2 months ago but a little lighter (68.5kg), not great tbh.

squats were very very hard. for the 5th rep i thought my abs were going to blow up, i was at parallel for what seemed like ages and then my quads switched on, cool feeling.

bench was hard enough but theres more there.

row wasnt hard really.

was rushing a bit after that. so i did 1 heavyish set of side bends which were a bit mad found it hard to grip the DB. ab pulldowns were good, still improving. lats were on a different cable machine so i dont know how they were progress wise but they were heavy enough.

ill be going for 115kg x3 on saturday, dunno about that tbh, but itll be the heaviest ive had on my back which is something to look forward.

going on holiday next weekend so next week im gonna go for 1rm and test myself a bit.

cardio,shoot me

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

bigstar

cardio,shoot me wrote: »

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

thanks. i am thinking about it actually, im starting to like this lifting lark. ive had febraury on my mind for a while now. what about you, you thinking of competing.

i saw your press got to 47 for 3x5 fair play its one of the toughest lifts i find.

cardio,shoot me

im thinking about it, its been in my head for ages to get a lifting record

itsallaboutheL

cardio,shoot me wrote: »

im thinking about it, its been in my head for ages to get a lifting record

you're such a PR whore!!

cardio,shoot me

to be honest thats a compliment :P

kevpants

cardio,shoot me wrote: »

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

+1

Really impressive man. Keep it up!

kevpants

bigstar wrote: »

thursday

Squat
20kg x2x5
30kg x5
45kg x3
60kg x2
75kg x3x5


found the squats hard enough today. i wasnt sure if i could do 75kg tbh, but i managed it and ill try 80kg on saturday, but i think it will be a massive struggle.

Relative to your bodyweight this is SERIOUS progress. Finding it tough to do the above numbers less than 5 months ago and increasing them by 60 or 70% like you have is great.

bigstar

kevpants wrote: »

Relative to your bodyweight this is SERIOUS progress. Finding it tough to do the above numbers less than 5 months ago and increasing them by 60 or 70% like you have is great.

thanks its been going well so far, i just have to keep eating enough and working at it.

bigstar

Thursday 9/7/09

Squats
20kg 1x10 Front Squat
40kg 1x10 Front Squat
60kg 1x5 Front Squat
60kg 1x5 Back Squat
75kg 1x5
85kg 2x5

Press
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
47.5kg 1x5

Deadlift
40kg 1x8
60kg 1x5
80kg 1x5
100kg 1x5
117.5kg 1x5

Ab Pulldown
25kg 1x10
32kg 1x10
46kg 3x10

Side Bends
27.5kg 3x10 each side

Pullups
4x6

Back Ext.
+10kg 2x10

Pullups
+5kg 1x6 and 3 neg reps

happy with the press and deads. deads were fast enough.

really happy with pullups 4x6 was handy and then with 5kg it wasnt too hard either.

abs are getting stronger each week which is good.

bigstar

Monday 3/8/09

Db Bench
10kg 1x10
15kg 1x8
18kg 3x10

Incline Bench
20kg 1x10
40kg 3x10

Pec Dec
4 3x10

Lying external rotation
2kg 1x10
4kg 3x10

Seated Db Press
12kg 3x12

Upright row
20kg 3x10

Seated Lateral raise
6kg 3x10

Dips
3x10 narrrow grip

Tri Ext machine
4 3x10

Ab Pulldowns
43 2x10,1x12

been back in the gym since last week but didnt log. hols were good but was dying to get into the gym. doing a hypertrophy thing for a month just to change it around, following a push pull legs split, today was push.

nothing really special everything was ok. i need to work on my rotator cuff more my left shoulder gets sore and theres a noticeable difference in the range of motion between my left and right doing the external rotations. still feeling my way through which exercises and how many to do do per body part, i think 3 is a bit much on the bigger muscle groups, its like 90 reps for my chest. ill carry on ignorantly for a while anyway.

bigstar

Wednesday 5/8/09

Front squat
20kg 1x10
40kg 1x10
60kg 3x10

Step Ups
10kg 1x10
25kg 1x10
30kg 3x12 each leg

GM
20kg 1x10
40kg 3x10

SLDL
50kg 3x10

Smith Standing Calf Raises
20kg 1x10
60kg 1x10, 1x12
50kg 1x12

Seated Calf Raise
30kg 2x15
15kg 1x10

i like leg day but this wasnt too taxing tbh. front squats were tough, but i think its more to do with getting used to them than the weight.

step ups were fairly easy, done really quick up to about knee height, my top leg was parallel to the floor.

still feeling through the GM's, messing about with how straight my legs are, they were straighter than last week and a little harder at the same weight.

SLDL: i dont know if these are RDL's or SLDL's tbh. again legs were straighter and i felt it a bit more in the hams, but the back was fairly after too.

calfs were meh, i forgot i wanted to go higher with the reps and 60kg was too much, i was zapped after that and seated just killed even more.

last week i did back squats, leg press and lunges which was much better i think, cant be arsed with extensions and curls probably should do them though, well see.

bigstar

Saturday 8/8/09

some cleans and snatches to warm up; up to 40kg

Deadilfts
60kg 1x10
80kg 1x8
100kg 1x6,1x7

Bent over row
50kg 3x10

WG Pullups
BW +5kg 4x4, 3 neg reps

Neutral Grip Pullups
BW 1x7

Straight Arm Pulldown
plate 6 2x10

Alternate curls
10kg 1x10
15kg 1x10, 1x7, 1x5
10kg 1x5

Preacher Curls
Ez curl bar +10kg 1x8,1x9,1x10

Db Shrugs
10kg 1x10
20kg 3x12

Reverse Curls
15kg 1x15

havent done deads in awhile, felt good to do a few, not too heavy.

pullups were good, last one maybe a little dodgy but im happy enough with the added weight.

should have done some lat pulldowns too not enough back work in there for me, too many curls tbh.

curls were a bit odd my right arm went first on the alternate curls. they were really pumped after the preachers too. hopefully the guns improve, my arms feel really weak.

shrugs were easy enough.

bigstar

Tuesday 11/8/09

Bench
20kg 1x10
35kg 1x10
55kg 3x10

Incline Db Bench
10kg 1x10
14kg 1x10
20kg 2x8,1x5

Db Fly
10kg 1x10
16kg 2x8

Press
15kg 1x10
30kg 3x10

Upright row
20kg 1x10
22.5kg 3x10

Close Grip BP
20kg 1x10
30kg 1x10
40kg 3x10

Tri Pushdown
20kg 3x10

happy enough with the benching 55 was hard and a bit sloppy but ill take it.

inclines were way too heavy, i did flat db bench last week with 18kg and i thought it was incline. i was wrong. dont like flys, wont be doing again.

30kg on the military press is decent. upright rows, another exercise im not loving.

close grip was good too, very heavy though. my grip is about 8" wide.
pushdowns were non eventful.

getting sick of this typr of training tbh, i said a month so thats another week then back to lower rep stuff. leg day tomorrow though i like that.

chillywilly

can i ask you have noticed a notable difference in your size since you started training? ie are you getting alot bigger?:P

bigstar

chillywilly wrote: »

can i ask you have noticed a notable difference in your size since you started training? ie are you getting alot bigger?:P

yeah im defintely a bit bigger, but not as much as i thought after putting on a stone. most of my clothes are getting/have gotten too small. for me the biggest measure will be my legs, if i can put some decent mass on them ill take that as success. that will be in another stones time hopefully.

bigstar

thursday 13/8/09

squats

85kg 2x10

left after that cause my girlfriend wasnt feeling well so we went.

im going to go back to the lower rep stuff next week, i feel like im pissing in the wind atm.

cardio,shoot me

oh look at me i have a girlfriend.. show off!

bigstar

cardio,shoot me wrote: »

oh look at me i have a girlfriend.. show off!

i was going to bring something up about being a painfully single 16 y/o in respnse but im bigger than that.
































no im not actually.



she might be getting dumped if she keeps interfering with training though.
Not really though (in case she reads this)

cardio,shoot me

well, em, im taller than you, so there.

bigstar

saturday 15/8/09

front squat
20kg 1x10
40kg 1x7
70kg 3x5

OH Press
20kg 1x10
30kg 1x7
40kg 3x5

P Clean
30kg 1x5
40kg 1x5
60kg 3x1 with a push press last rep

Dips
bw+10kg 3x8

setted with

Pullups
bw+5kg 3x4

nice and handy last night, front squats were tough but theres still more weight there.

press was hard, always is. but ive a way to go till pr levels.

cleans were rough, some very rough. did some power snatches too up to 40kg. probably shouldnt have gone from 40 to 60. having 60 over my head was cool though.

dips and pullups were tough on the aul shoulders.

nice to feel like im going somewhere again, just need to eat more now.

bigstar

Tuesday 18/8/09

Squats
40kg 1x10
60kg 1x5
80kg 1x5
92.5kg 3x5

Bench
20kg 1x10
40kg 1x5
50kg 1x5
62.5kg 3x5

BB Row
20kg 1x10
40kg 1x5
50kg 1x3
60kg 3x5

aw i feel weak. my squats suck. form was a bit ropey tonight too. felt fairly heavy. all in all not good.

bench was ok heavy enough.

rows were heavy too. last rep didnt come up all the way.

im gonna take things easy enough til im back in college. work has been hard lately and i feel a bit tired.

bigstar

Thursday 20/8/09

warmed up with some hang cleans and snatches.

Front Squats

20kg 1x10
40kg 1x5
50kg 1x3
60kg 1x2
70kg 2x5

Press

20kg 1x10
30kg 1x5
35kg 1x2
42.5kg 3x5

Deadlift
42.5kg 1x10
60kg 1x5
80kg 1x3
100kg 2x5

Pullups
BW 1x10,1x8,1x8 last set was chinups, all sets medium grip.

not too much today. front squats and deads were fine. press was hard, oh so hard, did not think id get all the reps, im so weak. pullups were ok.

im gonna do some oly lifting as a warm up to practice the technique, i only go up to 40kg, it gets a good sweat going, my snatches suck tho. i need to throw in some shoulder prehab too cause mine hurts a fair bit.

bigstar

Sunday 23/8/09

Oly warm up

Squat
40kg 1x10
60kg 1x5
80kg 1x3
97.5kg 3x5

Bench
20kg 1x10
40kg 1x5
50kg 1x3
65kg 3x5

WG Pullups
+5kg 4x5

Dips
+10kg 3x8

Hanging leg raises
1x10 hard

Ab Pulldowns
34kg 1x10
41kg 1x10
48kg 1x4

fairly heavy and hard. still weak.

bigstar

Tuesday 25/8/09

Shoulder Prehab YTWL

Oly warm up

Squats

40kg 1x8
60kg 1x5
80kg 1x3
100kg 3x5

Press
20kg 1x10
30kg 1x5
37.5kg 1x3
45kg 3x5

BB Row
20kg 1x10
40kg 1x5
50kg 1x3
62.5kg 3x5

Face pulls
plate 5 3x10

NG Chins
BW 1x14

Calf Raise
20kg 2x20

squats were better tonight, felt a little easier, but form wasnt off for some.

press was brutal, barely got the reps

rows were good, easier than last week. face pulls were interesting, theyre a bit unsteady tbh. chins were grand, and calfs were horrible.

bigstar

Thursday 28/8/09

Shoulder warm up 4kg

Front Squat
20kg 1x10
40kg 1x5
60kg 1x3
70kg 3x5

Bench
20kg 1x10
40kg 1x5
55kg 1x3
65kg 3x5

P Clean
20kg 1x5
30kg 1x5
40kg 1x5
50kg 1x5
62.5kg 5x3

SLDL
25kg 1x10
50kg 1x5
70kg 2x8, 1x10

CG Bench
20kg 1x10
30kg 1x5
40kg 3x10

Front squats are grand just for recovery really. ill add weight next week.

shouldve went higher with the bench damn didnt realise til now. was heavy though:(

cleans were hit and miss, some good some not. very army.

sldl were fine, really hit my back hopefully hit my hams too. they were almost to the floor.

cg was good, did 3x10 a few weeks back this was easier.

TommyKnocker

Hi Bigstar

Nice workout. Impressive weight on the Cleans.

I was playing around last night with the second stage of the clean, starting at knee level and trying to "shrug" the bar to rack position. Was only using 30kg. Sometimes thought technique was ok and weight was not too bad. Could probably squeeze to around 40kg, but reckon it will be a long time before I can clean 60+.

You were cleaning the weight I was squatting and dead lifting :eek: Well impressive.


Best Regards,

M

BobbyOLeary

bigstar, nice work with the cleans, they're a good exercise. Front squats are class too, I prefer them to back squats any day.

If you can, post up a video of your power clean form, it's a tricky exercise to get right on your own. Typically you'll be strong enough to a point to muscle (very army in your case) the barbell into position but suddenly you won't be able to make the lift. It'll be like someone turned off your power cleaning switch!

B-Builder, you're not trying to "shrug" the bar from above the knee to the rack position. The oly lifts, and the power variations especially, are all about that second pull, the explosive opening of your hip joint. In laymans terms this means a jump. The shrug is the culmination of the 2nd pull and the beginning of the 3rd pull, not the be all and end all of the movement.

bigstar

cheers bobby i have to video it alright. its not too heavy tbh but my technique is a bit sloppy, some reps are easier, i think thats when i get it less wrong.

b-builder youll be surprised how fast the weight goes up. i found that adding a few kilos to the bar made it better, if it was too light it was harder to practice the technique. add some weight every week as long as you feel like your going in the right direction.

bigstar

Sunday 30/8/09

Diesel crew shoulder warm up 4kg 5 reps

Oly warm up to 40kg

Squats
40kg 1x10
60kg 1x5
80kg 1x3
102.5kg 3x5

Press
20kg 1x10
27.5kg 2x5
35kg 1x3
47.5kg 2x5,1x4 PR for reps

WG Pullups
BW 1x5
+5kg 4x5

Ab Pulldowns
27kg 1x10
34kg 1x10
41kg 1x10
48kg 1x10

Seated Alternate curls
6kg 1x10
10kg 1x10
12kg 3x10 each arm

happy with the squats today, starting to feel easier and better, hopefully get back up to 112 fairly quick.

well happy with the press so close to getting all the reps.

pullups are coming along nicely too.

ab pulldowns are up too. only got 4 reps last week. so really happy there, only 3 plates of using the full stack. last rep was a big struggle though probably only about parallel.

curls suck, my left arm was in bits. have a bit off a shoulder issue i have to get looked at, today i was in a bit of pain, have been for a weeks. not nice. anyone recommend a good physio in dublin. shoulder warm was too may reps ill go back to 3 and the oly lifts are kicking my ass before the squats so something will have to change there.

bigstar

Tuesday 8/9/09

Squats
40kg 1x10
60kg 1x5
80kg 1x3
90kg 1x2
101.25kg 3x5

Shoulder warm up YTWL 2kg
cuban rotation and press 2kg

Bench
20kg 1x10
30kg 1x5
40kg 1x3
55kg 1x2
65kg 3x5

took a week off because my left shoulder wasnt in good shape. benched last night and i feel ok today, i should probably get it checked but im an optimist. bench was heavy.

sqauts felt kind heavy, i need some consistency to get back on track.

didnt do anything else im a bit wary of pressing and pulling too much.

keeping the shoulder warm ups low i dont need any prs here.

bigstar

Thursday 10/9/09

Front Squats
20kg 1x10
40kg 1x5
50kg 1x3
60kg 1x2
67.5kg 3x5

Diesel crew shoulder warm up 2kg x2

Press
20kg 1x10
25kg 1x5
30kg 1x3
35kg 1x2
42.5kg 3x5

Row
20kg 1x10
30kg 1x5
40kg 1x3
50kg 1x2
60kg 3x5

GM
20kg 1x10
30kg 1x10
40kg 3x10

rows were handy enough. press wasnt too bad but now my shoulder is crying. no pressing for a while me thinks. seeing the physio on tuesday .

bigstar

Sunday 13/9/09

Squats
35kg 1x10
60kg 1x5
80kg 1x3
90kg 1x1
105kg 3x5

Single leg squats
20kg 1x6 each leg
30kg 2x6 '' ''

GM
20kg 1x10
30kg 1x8
45kg 3x10

Plate loaded Leg Curls
20kg 3x10 each leg

setted with

Back Ext.
BW 1x10
+10kg 3x10

Ab pulldowns
27kg 1x10
34kg 1x10
41kg 1x10
48kg 1x12 barely

setted with

Calf raise sled
15kg 1x10, 1x15, 1x20

squats were tough very tough, getting closer to pr's though.

single leg squats were awful, nearly fell over a few times. could also be bulgarian squats, basically back foot up on a bench and try not fall over as you squat down.

GM's were good.

curls are meh. its a kind of kneeling one leg curl machine loaded with plates.

back ext were fine. abs were good last few reps were very ropey. and calfs were ok no arches of fire. felt it more in the calfs at least.

no upper for the moment, shoulders a bit fcuked, seeing a physio on tuesday, hoping for the best.

TommyKnocker

Hi Bigstar

Just wanted to say good luck on Tuesday with the shoulder. Hope all is well. Been suffering a little with my own right shoulder lately, so I can understand what a pain the the ass it is.

Hope the Physio has good news.


Best Regards,

M

bigstar

B-Builder wrote: »

Hi Bigstar

Just wanted to say good luck on Tuesday with the shoulder. Hope all is well. Been suffering a little with my own right shoulder lately, so I can understand what a pain the the ass it is.

Hope the Physio has good news.


Best Regards,

M

cheers builder, physio said its a postural thing, got some exercises to work on and see him again next week. my shoulder stability aint what it should be apparently. hopefully i can start pressing again in a week or so.

chillywilly

hows the milk intake goin?

bigstar

chillywilly wrote: »

hows the milk intake goin?

about 2 litres a day id say, sometimes less, sometimes more. i dont really try to drink it unless i think i havent eaten enough. i love milk though so i could easily drink a litre just because its there.

bigstar

Tuesday 15/9/09

Squats
20kg 1x10
40kg 1x5
60kg 1x5
80kg 1x3
90kg 1x2
107.5kg 3x5

hams have really bad doms so i just sqaut. walked around after warming up for a bit and did some leg swings to loosen the hams, so sore. didnt have time for much else anyway. very hard tbh, reps were slow and i took a few seconds between each. 90 - 107 is probably too much of a jump too.

bigstar

thursday 18/9/09

Squats
20kg 1x10
40kg 1x5
60kg 1x5
80kg 2x5

Back Ext.
Bw 2x10
+10kg 3x10

Decline Sit ups
3x10

Calf raise sled
20kg 1x10, 1x15, 1x20

recovery on squats.

back was really pumped after extensions. i was gonna add weight for sit ups but they were hard enough. decline was bout 45 deg.

calfs kill my feet, they suck.

cant do much else till the shoulder is better, meh.

bigstar

Saturday 19/9/09

Squats
20kg 1x10
40kg 1x5
60kg 1x5
80kg 1x3
95kg 1x2
110kg 3x5

GM
20kg 1x10
30kg 1x10
45kg 3x10

heavy and hard squatting. GM's were hard too glutes and hams really felt it.

left at that, i was feeling wrecked. need more food tbh, i havent been eating much.

bigstar

Tuesday 29/9/09

lots of scap work
-DB retractions, protractions, scap pullups, overhead shrugs 4kg

Leg Press (not including any bulit in resistance)
40kg 1x10
80kg 1x10
120kg 3x10

Leg Curls
20kg 1x10
27kg 1x10
34kg 1x10
27kg 1x8

i hate leg curls, not too fond of presses either. still working on getting my shoulder sorted. another 2 weeks at least before i touch an oly bar

didnt go to gym last week, but i figure i might as well do any leg work i can. ill do some ab and lower back work next time. also have an excuse to try GHR's again, im awful at them.

bigstar

wednesday 25/11/09

shoulder rehab stuff
6kg Db protractions setted with scap pushups 3x15
scap pullups setted with 4kg Db overhead shrugs 3x15
20kg muscle snatch (too heavy) 1x8
10kg muscel santch 3x12

Upper back stuff
face pulls
level 1 1x10
L2 1x10
L3 1x10
L4 4x15

inverted rows
3x12 feet on ground

seated row
L5? 3x15

legs
leg press
40kg 1x10
80kg 1x10
130kg 1x10
180kg 1x10
200kg 3x10

lying leg curls
14kg 2x10
20kg 1x8
25kg 3x10

swiss ball leg curls
3x10

GHR
3x10

seated calfs
5kg 1x10, 2x15

standing calf machine
L1 2x15

ab circuit
crunch, reverse crunch, 5kg twists

been doing something like this for a few weeks, about twice a week. logging this just so i know where i stand now.

im going to start squatting and benching a and the rest on saturday. ill leave the shoulder presses for a while. shoulder still doesnt feel right but i cant be arsed waiting for it to heal anymore and farting around in the gym. if it gets wrecked again ill just throw myself under the nearest x ray machine, physios suck.

note to self - calfs are too weak. and hams arent much better.
upper back needs lots of work. biceps tire way before back on rows. anyone got anything good for winged scapula let me know.

i was hoping t compete in feb in a powerlifting meet but im not sure how realistic that is now. ill see how my sorry excuse for a shoulder gets on.

bigstar

Sunday 29/11/09

DC shoulder warm up 2.5kg

8kg Db retractions setted with scap pushups 3x15

Seated Db powercleans 4kg 2x10 (hard)

Voyer shrugs 4.5kg 3x12

cable rear delt fly 3.5kg 3x12

SKWAAATS at last
20kg 1x10
40kg 1x5
60kg 1x3
70kg 1x2
70kg 3x5

Bench
20kg 1x10
25kg 1x5
30kg 1x3
35kg 1x2
40kg 3x5

Row
20kg 2x10
25kg 1x5
30kg 1x3
35kg 3x5

Face Pulls
L5 3x15

BW calf raise 2x20

ab circuit
5kg crunch/reverse crunch/5kg twist 2x15

felt good to do some proper exercises but how weak am i.

lots of upper back stuff. seated PC were very hard so ill drop it back to 2kg. not sure about the voyer shrugs, theyre supposed to be good for posture/upper back so ill do em for a while. prefer the cable fly to db so ill keep em in.

squats, mm yes i enjoy very much. light but heavyish. ill add 5kg next time but ill keep things slow for a while.

bench was good. closer grip just inside the rings on the bar but the markings are different to a proper bar. id say about 2 foot apart maybe a bit more. trying to keep the shoulder safe. light weight though but nice slow reps. i can focus on form for a while.

trying to keep my biceps out of the rows. felt decent could feel the back do the work. ill see when the it gets heavy. face pulls just more upper back work.

calf raises suck 2 sets at bw and i was nearly crippled. weak.

but i squatted. yay.

cardio,shoot me

thank god! for a few weeks atleast i can squat more than you :P

bigstar

cardio,shoot me wrote: »

thank god! for a few weeks atleast i can squat more than you :P

yep and everything else. bet i can do more scap pushups than you though :rolleyes:.

cardio,shoot me

that a bet ?