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Keep the blood in your head and your feet on the ground

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    #572
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    They're a good bit harder but you can at least add another exercise that way. Probably higher sets rather than reps, I'm sure you'll figure that stuff out yourself. bonus points for core stability.


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    #573
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    brianthebard wrote: »
    They're a good bit harder but you can at least add another exercise that way. Probably higher sets rather than reps, I'm sure you'll figure that stuff out yourself. bonus points for core stability.

    i've done em plenty in the past, see how they go now!


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    #574
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    /digs up log from 3rd page...

    i can squat! i can bench! praise the lord!

    GHR
    2 sets of 12

    Squats - cons
    20kg x 20
    60kg x10
    80kg x5
    100kg x5
    120kg x3
    140kg x3 - niccce
    150kg x1
    160kg x1 - equals PB

    GHR
    BW x12
    BW x12
    +10kg x8
    +10kg x8

    Incline Bench
    20kg x20
    40kg x12
    60kg x8
    80kg x5
    80kg x5

    Dips
    x15
    x12
    x11
    x12

    Yay. i tried doing front squats on tuesday but my knee went gimpy so i did some GHRs and went home. Did some GHRs as a warmup today and everything felt great cos my posterior chain was awake before i started squatting. i think a lack of this posterior chain activation was giving my knee grief, cos it was feckin' fine today. gonna stick with them.

    So, back on the horse. my hand's alright to bench and squat, but i doubt it'll do for any rowing motion or deadlifts until the scabs are properly off and the cuts have healed. feels great to just get back at it after that false start...


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    #575
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    i is sick... loaded up on paracetamol, ibuprofen, caffeine and such and went training...

    Shoulder warmup x2

    Incline bench
    20kg x20
    40kg x12
    40kg x12
    60kg x10
    70kg
    5x5

    Shoulder Press Machine
    plate 1 x20
    plate 3 x12
    plate 5 x10
    plate 7 x8
    plate 8 x8
    plate 10 x4

    some OH tricep extensions, outta there. feel like muck now.


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    #576
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    haven't been able to eat much apart from yops for the last week... have lost about a stone... bw this a.m. was ~80kg. :(


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    #577
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Weak as **** after losing that stone.

    Trained yesterday, just did squats and bench. Squats were crap. 120kg x3 was hard so i dropped back to 100kg and did 2x8. My belt is 2 notches tighter...

    Benching felt like i'd never done it before. did 70kg 3x5. ghey.


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    #578
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    yesterday

    Bench
    20kg x20
    60kg x8
    70kg x5
    80kg x5
    90kg x2
    90kg x2 - quite hard. FML.

    V. High Incline bench
    20kg x10
    20kg x10
    30kg x10
    40kg x10
    50kg x8
    50kg x8
    50kg x8

    Pile of ****. must get strength back...


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    #579
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today, in a f*cking freezer

    Warmups etc

    Squats
    20kg x10
    60kg x8
    80kg x5

    stopped - knee being gimpy. ffs.

    Shoulder activation

    Incline bench
    20kg x20
    60kg x10
    70kg x5
    70kg x5
    70kg x5

    DB Press, flat
    22kg bells, 4x10 or 12ish depending on the set

    Skull Crusher/Concentration Curl S/Sets
    20kg x10/12kg bells x10
    4 supersets

    bleeuurrggh. still weak. threw in some pullups at the end, managed 6. grip strength has fallen off the face of the earth. determined to get back into this, no matter how hard or how long it takes. grrrr. angry face.


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    #580
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Stick at it dude.... if you up in the home town for the xmas give us a shout we get a session in out in UL


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    #581
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    the drifter wrote: »
    Stick at it dude.... if you up in the home town for the xmas give us a shout we get a session in out in UL

    headin out with L this evening, methinks...


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    #582
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Parsley wrote: »
    headin out with L this evening, methinks...

    The one evening im training at home!


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    #583
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    the drifter wrote: »
    The one evening im training at home!

    heading out to your house, i mean :pac:


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    #584
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    In UL with a couple of gowls today...

    Warmed up on the GHR, some other bits.

    Squats
    20kg x20
    60kg x10
    80kg x5
    100kg x3

    knee was having none of this so i ceased... should be probly see a physio about it at this stage.

    Pendlay Rows
    50kg 10x10.. don't know why, just did a set with every one of L's squat sets...

    Bench
    20kg x20
    60kg x10
    60kg x8
    80kg x5 - hard
    100kg x1 - quite hard. FML
    80kg x5

    60kg Creeper set
    made it to 6 reps on the 9th set...

    meh. 100kg is my 1rm now. that's worse than it was a year ago. food intake +++, sort out knee... what programme though... some linear progression. L suggested intermediate 5x5 or GVT. if anyone still reads this crap, what do ye think?


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    #585
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Eat some cheeseburgers...get you knee fixed by a professional...then worry about your squat.


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    #586
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    the drifter wrote: »
    Eat some cheeseburgers...get you knee fixed by a professional...then worry about your squat.

    is there nothing to be said for foam rolling my IT Bands? don't know why i haven't done that lately. that's actually it probably. that's usually why my knee goes gammy.

    Today

    Warmups etc, blah

    Bench
    20kg x20
    40kg x15
    60kg x12
    70kg x10
    70kg x10
    70kg x10
    82.5kg x6 - tough enough.

    Incline Bench
    20kg x a few
    40kg x15
    50kg x10
    50kg x10
    50kg x10
    70kg x5 - tough, fatigued

    DB Pullovers
    15kg bell x12
    15kg bell x12
    15kg bell x12
    15kg bell x12

    Chin/Pull Ups
    x6
    x4
    x4
    x3
    -bunch of assisted reps + negatives

    BB BORs
    20kg x a bunch
    50kg x10
    50kg x10
    50kg x10
    50kg x10

    Deadlifts
    60kg x8
    100kg x9 - was supposed to be 10
    120kg x5 - was supposed to be 6
    - should've been a set of 4 in here, bout 130kg mebbeh


    So seeing as I got Arnie's encyclopaedia of modern bb'ing for christmas I'm gonna go along with the basic programme outlined in that for a while, getting some mass back on.

    Today's thoughts - Bench is an improvement over recent efforts. Incline bench was alright, was fatigued by the last set. wanted 6...

    Pullovers - never really done them before. Can definitely go heavier on them...

    Pullups - seem to have lost all my strength on these. sick bicep pump... didn't like the lack of win here. BORs grand.

    Deadlifts - haven't touched a deadlift in yonks... felt good. not concerned about numbers.

    I was out till 5am after last night, was told i had today off... got called in this morning, working till 7. was completely starved, had no energy, so chalking some failures down to that. liked the session other than the chins, deadlifts were still fun.


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    #587
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today - shoulders + arms

    Warmups etc

    Press
    20kg x15
    40kg x10
    40kg x10
    40kg x10
    50kg x7

    Lateral Raises
    8kg bells x15
    12kg bells x10
    12kg bells x10
    12kg bells x10
    12kg bells x10

    Upright Rows
    40kg x10
    50kg x6
    55kg x4

    Push Press
    60kg x3+2
    65kg x3 - couldn't get a proper clean grip for these cos of the scar tissue on my hand still being mega-sore... pussied out.

    EZ curls
    Bar + 25kg x10
    Bar + 25kg x10
    Bar + 25kg x10
    Bar + 25kg x10

    Incline DB curlz
    17kg bells x8
    17kg bells x8
    17kg bells x8
    17kg bells x8

    CG EZ bench press
    bar +40kg x12
    bar +50kg x10
    bar +50kg x9
    bar +50kg x9
    bar +50kg x9 - failed the last rep on last 3 sets... ghey

    OH tri extensions
    bar +20kg x10
    bar +20kg x10
    bar +20kg x10

    took two hours... twas good though, lovely pumpage. tri's were still a bit fatigued from yesterday.


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    #588
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Chest n' Back

    Pullups
    x6
    x4
    x4
    x5
    x6
    x5 - total 30. was supposed to be fifty, i'll work towards it tho. pullup strength is gone to ****.

    BORs
    40kg x15
    55kg x10
    55kg x10
    55kg x10
    55kg x10

    Bench
    20kg x20
    50kg x15
    70kg x12
    70kg x12
    70kg x12
    90kg x5 - fugly last rep. happy though.

    Incline Bench
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Pullovers
    20kg bell x10
    20kg bell x10
    20kg bell x10
    20kg bell x10

    Good session. Bench is getting back up there, 90kg x5 is up 3 whole reps on last week :pac: 70kg for 12s is up 2 reps on monday. incline bench is up 10kg from what i did monday and all was manageable. serious pumpage off this arnie template...


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    #589
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Pre-New Year's Party Session

    OH Press
    40kg x12
    50kg x8
    50kg x8
    50kg x8
    50kg x8

    Lateral Raises
    10kg bells x10
    10kg bells x10
    10kg bells x10
    10kg bells x13

    Upright Rows
    40kg x10
    50kg x6
    55kg x4

    Push Presses
    60kg x6
    65kg x4
    70kg x1... nearly got the 2nd rep, lost the bar path

    EZ Curls, bar swapping/no rest
    bar +30kg x10, 8, 6, 6, 7

    Incline DB curlz
    18kg bells x10
    18kg bells x10
    18kg bells x10
    18kg bells x12

    EZ CGBP
    bar +40kg x12
    bar +40kg x12
    bar +40kg x12
    bar +40kg x20

    OH Tri Ext.
    Bar +20kg x12
    Bar +20kg x12
    Bar +20kg x12
    Bar +20kg x10


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    #590
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today, short on energy

    Bench
    20kg x20
    60kg x15
    75kg x10
    75kg x10
    75kg x10
    85kg x5

    Incline Bench
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Pullovers
    16kg x15
    22kg x10
    22kg x10
    22kg x10
    22kg x10

    Lat Pulldowns
    plate 45 x15
    plate 60 x10
    plate 60 x10
    plate 60 x10
    plate 60 x10

    BORs
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Ugh, no energy, lack of motivation cos i'm back in the mardyke and i hate the atmosphere and bench in there. also no training partner again so was stuck in my own head. bleh. numbers are going alright i spose, just narky cos i need feeding.


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    #591
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Parsley wrote: »
    Push Presses
    60kg x6
    65kg x4
    70kg x1... nearly got the 2nd rep, lost the bar path

    just looking over... that top PP was 75kg.


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    #592
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Crapfest

    OH Press
    40kg x10
    50kg x8
    50kg x6
    50kg x5...
    40kg x9
    40kg x10

    Lateral Raises
    6kg bells x15
    10kg bells x10
    12kg bells x10
    12kg bells x10
    10kg bells x12

    Upright Rows
    40kg x10
    45kg x6
    50kg x4

    Push Presses
    60kg x4
    65kg x1

    EZ Curls
    Bar +20kg x15
    Bar +30kg x8
    Bar +30kg xGTFO of the gym.

    Shoulders/most of right arm acting the gowl today... probly to do with yesterday. bleh. thinking chest/back day will now be run doing all the back stuff first. and shoulders/biceps/triceps day will be run with curls first to get blood in the elbows. hmmmm.


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    #593
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Foam Rollingzz FTW

    Hip mobility craic/warmups

    Squats
    20kg x12
    60kg x10
    80kg x5
    100kg x10
    100kg x10
    100kg x9
    100kg x9

    Tried some lunges/split squats, wasn't arsed trying to balance.

    Ham Curls
    plate 45 x15
    plate 65 x10
    plate 65 x10
    plate 65 x10
    plate 65 x10

    SLDLs
    100kg x10
    120kg x5

    Nom nom nom. left it there, legs ain't ready for more volume than that yet... the magical foam roller fixes the IT bands and knee once again. sweet.


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    #594
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Back n' chest

    shoulder warmup, foam rolling the back

    Pullups
    x8
    x6
    x6
    x5
    x5
    x5

    Total: 35. 40 next session/week/whatever. sometime.

    BORs
    40kg x15
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Bench
    20kg x20
    50kg x15
    80kg x6
    80kg x8
    80kg x8
    80kg x7

    Incline Bench
    50kg x1
    50kg x2
    50kg x3
    x4
    x5
    x6
    x7
    big rest
    x8
    x6

    Pec-Dec
    plate 55 x15
    plate 75 x10
    plate 75 x10
    plate 75 x10
    plate 75 x10

    Stretching

    Grand enough. Shoulder still not feeling 100% but doesn't seem to be holding me back... anyone got any instruction on how to attack em with a tennis ball?


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    #595
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Skipped a couple sessions due to festivities.

    Today, back n chest

    Shoulder Activation

    Pullups
    x10
    x8
    x7
    x5
    x5
    x5

    Total: 40. sweet.

    BORs
    40kg x15
    60kg x12
    60kg x12
    60kg x12
    60kg x12 - lash up the weight on these next week.

    Bench
    20kg x20
    50kg x15
    80kg x10
    80kg x10
    80kg x10
    80kg x10

    Incline Bench
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Pullovers
    22kg x10
    22kg x10
    22kg x10

    Deadlifts
    80kg x10
    100kg x6
    120kg x4

    Good stuff. Think I'll drop pullovers for flys or something as they don't seem to be good on my shoulders. deadlifts are very light, haven't done em properly in yonks... will get it back... soon/eventually/whenever. progress shall be made in some form. pullups coming along nicely.


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    #596
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Shoulders n Gunzz

    Shoulder activation

    EZ Curls
    bar +20kg x15
    bar +30kg x8
    bar +30kg x8
    bar +30kg x8
    bar +20kg x12


    Cable Curls, single arm
    11.25kg x10
    11.25kg x10
    11.25kg x10
    11.25kg x10

    BTN Press
    20kg x15
    40kg x10
    40kg x10
    40kg x10
    40kg x10

    Lateral raises
    8kg x12
    8kg x12
    8kg x12
    8kg x12

    skipped push presses and upright rows for the sake of shoulder health

    CGBP
    Bar +40kg x12
    Bar +50kg x10
    Bar +50kg x10
    Bar +50kg x10
    Bar +50kg x12

    Cable Pushdowns
    21.25kg x15
    31.25kg x10
    31.25kg x10
    31.25kg x10
    31.25kg x10

    some DB hammer curlz...


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    #597
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    In the horrors

    Squats
    20kg x10
    60kg x5
    80kg x5
    100kg x5
    120kg x4
    120kg x4
    120kg x4
    120kg x3
    100kg x5

    Ham Curls
    plate 45 x15
    plate 75 x10
    plate 75 x10
    plate 75 x10
    plate 75 x10

    pretty pathetic. hungover and hungry. NEED to get my squat + deadlift strength back up.


  • Options
    #598
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Back n Chest

    Pullups
    x11
    x8
    x8
    x8
    x7
    x6-rest pause-2

    total: 50. boom.

    BORs
    20kg x15
    50kg x15
    62.5kg x10
    62.5kg x10
    62.5kg x10
    62.5kg x10

    DB Bench
    18kg bells x15
    26kg bells x10
    26kg bells x10
    26kg bells x10
    26kg bells x10

    Incline BB Bench
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Pec Dec
    plate 55 x15
    plate 70 x10
    plate 70 x10
    plate 70 x10
    plate 75 x10

    quite happy with pullups.


  • Options
    #599
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Shoulders, Biceps n' Triceps

    Shoulder Warmup

    EZ Curls
    bar x20
    bar +20kg x15 +12 Close grip
    bar +25kg x10 +5 Close grip
    bar +25kg x10 +5 Close grip
    bar +25kg x10 +5 Close grip
    bar +25kg x10 +5 Close grip

    Clean + Press
    20kg x20
    40kg x12
    50kg x7 +1 push press
    50kg x6 +2 push presses
    50kg x6 +2 push presses
    50kg x5 +3 push presses

    DB lateral raises
    6kg x15
    10kg x10
    10kg x10
    10kg x10
    10kg x10

    Upright Rows
    40kg x10
    50kg x6
    55kg x4

    CGBP
    20kg x20
    50kg x12
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    Pushdowns/Cable Curl supersets
    31.25kg/23.75kg x10
    31.25kg/23.75kg x10
    31.25kg/23.75kg x10
    31.25kg/23.75kg x10


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    #600
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    You're gonna end up looking weirdly strong again, but not be. And i'm going to be pissed off because i'm fat.


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    #601
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    itsallaboutheL wrote: »
    You're gonna end up looking weirdly strong again, but not be. And i'm going to be pissed off because i'm fat.

    Fat...but you could still clean and press him...


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