How to look like a darts player

Dathai

Left knee is fairly ****ed from jitz on Tuesday. I think anything other than getting up out of a chair and putting my feet up on my desk in work is becoming far too much effort. The life of a nerd is harsh one indeed.

Went clay pigeon shooting yesterday and zip-lining. As much as I wanted to combine both, I was told "for safety reasons", this wasn't allowed. Gayness.

This morning

Squats
3 sets of 5 @ 70kg

Bent Knee Good mornings
1st - 40kg x 15
3 sets of 10 @ 60kg

Leg Extensions (knee warmup)
2 x 20 @ 70kg

Leg Press
2 x 10 @ 180

Leg Extension
3 x 10 @ 90kg

Ham Curls
3 x 15 @ 60kg
2 x 10 @ 70kg (slow eccentric movements)

Dathai

Short on time this morning

OH Press
3 x 3 @ 35kg

Close grip bench
3 x 8 @ 47.5

Lat pulldown
3 x 8 @ No.9

Had to leg it to work.

Dathai

Trained with one of the lads today. Decent session.

Seated db shoulder press
3x8 @ 25

Close grip bench
3x8 @ 50
1x6 @ 50 - lost grip of the bar

Incline
30 x 12
35 x 10
40 x 15

Ezbar tricep extensions
25 x 15
30 x 15
35 x 15 x 2

Pushdowns
2 x 10 @ #10
3 x 15 @ #12

"we done now?" "nope"

Vgrip rows
3 x 15 @ #13
3 x 15 @ #10

Db rows
4 x 10 @ 40kg

Db front raises
4 x 10 @ 12.5kg

Bb shrugs and Db shrugs

Dathai

Gave Bjj a miss yesterday, still in a bit of a jocker from the weekend and my mouth is torn to shreds again because of the braces.

Did a load of cardio and much needed stretching and foam rolling this morning. I can now touch my ear without being in pain.

Rowing
1 x 500m
4 x 300m
1 x 500m

Cross Trainer
30 minutes @ Level 8
2 minutes casual then 40seconds going all out.

Dathai

Squats
40 x 10
60 x 5
72.5 x 4 x 4

Stiff Deads
3 x 8 @ 100

Ham curls
#8 x 10
#11 x 10 x 2
#10 x 10 x 2
#9 x 10
#9 x 9

Had to head to work.

Dathai

Right shoulder was at me this morning. Pretty much a complete right-off of a session because of it.

I'll redo today's session on Friday.

Saturday was daycent.

Deads
1x5 @ 170
5x5 @ 160
2x5 @ 140

Stiff legged deads
4 x 10 @ 120 - Felt great after regular deads.

Chest supported t-bar rows
1 x 10 @ 50
1 x 10 @ 60
3 x 8 @ 70
1 x 10 @ 60
1 x 10 @ 50

Ham Curls
3 x 10 @ 75kg

DB Bent Rows
3 x 8 @ 45kg

Dathai

Hit the gym across from work for a bitta cardio this morning:

Rowing
2x300m
4x200m
2x300m

Crosstrainer
10minutes

Just wanted to break a sweat and stretch this morning. Woke up a bit late so got in late.
Down 4kg this week. Class.

Dathai

Squats
1st - 40kg x 5
2nd - 60kg x 5
3rd - 70kg x 5
5 sets of 3 @ 75kg

Stiff Deads
1st - 80kg x 8
4 sets of 6 @ 110kg - Was only doing 110 as a warm up to 130 for 3x8, but my lower back was FUUUUUUCKED.

Ham Curls
1st - No.9 x 10
3 x 10 @ No.12

Cable ab crunches
1st - No.10 x 30
2nd - No.15 x 25

Dead late for work so had to run. Decent session, defo taking tomorrow off. Haven't really had a rest all week and I'm knackered.

Dathai

Saturday

Deads
1x5 @ 172.5
4x5 @ 160
2x5 @ 140
1 x 15 @ 120

Stiff legged deads
1 x 5 @ 80kg
1 x 5 @ 100kg
3 x 10 @ 122.5kg
2 x 12 @ 100kg

Chest supported t-bar rows
1 x 10 @ 50
1 x 10 @ 60
3 x 8 @ 70
1 x 9 @ 60
1 x 8 @ 50

Ham Curls
3 x 10 @ 80kg

Leg Extensions
4 x 10 @ 90kg


When I get to below my knee when deadlifting I just shoot straight up with it. I think it's from all the stiff legged deads. The initial pull from the floor still sucks, so I'm gonna have to just keep at it.

Serious brick arse on my yesterday.


This morning

Wea bit of cardio

Rowing:
1 x 300m
5 x 200m
1 x 300m

10mins cross trainer.

Just wanted to stretch and foamroll this morning. Was in work early so it was a handy option.

Dathai

BJJ yesterday - North South position, and some drills.

This morning:

Shoulder rehab stuff. Racks were taken so I waited and got started.

Squats
1st - 40kg x 5
2nd - 60kg x 5
3rd - 70kg x 4
6 sets of 2 @ 77.5kg

Stiff Deads
3x6 @ 110
1 x 5 @ 80kg

Had to head to work. Didn't really go too mental this morning, lower back was feeling a bit tired from yesterday.

Gonna do some deadlift assistance work at the weekend anyway.

Dathai

Right shoulder is pretty sore. Getting a lot of the same shít as before (twinges and sharp pains). Did all the rehab and stretching stuff before but it didn't do anything. Think it's just a matter of doing a few sets of light front and side raises before I do anything after the shoulder warm up.

Close grip bench
2 x 8 @ 40kg - shoulder said no to any more sets

Seated DB press (felt grand)
3 x 6 @ 27.5kg

E-Z Bar tricep extensions
3 x 12 @ 35kg

Pushdowns
3 x 15 @ No.14

DB Curls + EZ Bar Preachers
3 sets of 13 each

DB Front Raises
3 x 10 @ 12.5kg

Cable Side Raises
2 x 10 @ 20lb
2 x 10 @ 30lb

DB Side Raises
3 x 10 @ 10kg

Facepulls
2 x 10 @ No.8

Gonna do a light enough back day on Sunday I think.

Dathai

Hungover to bits.

Hit the gym at 10. Did a few rack pulls at low shin. Nearly failed 120, then 130 and failed 160. Did 4 reps of 140 and 4 reps of 130.

2 sets of 5 Sldls @ 100kg

Some rows then I bailed. Gonna eat and drink a load of water and hit the gym again in the morning.

Serious case of the heebie-jeebies today. Glad I at least sweated some of it out.

Dathai

Upper body shít yesterday and watched some mutants bench all the plates in the gym.

Right shoulder is back acting the maggot, so I'm gonna have to do something about it (again).

Dathai

Right knee is a bit gammy from bjj on tuesday, clicking and all that.

Squat
3x5 @ 72.5

RDLS
3 x 5 @ 130

Cable Ab crunches
2 x 20 @ 60kg
3 x 20 @ 75kg
2 x 20 @ 85kg

My shoulders are FUUUUUUUUUUUUUUUUUUUCKED. I really need to find something to sort out the tightness when squatting. I've been doing band dislocations and pull aparts before lifting, dunno if I need to do more or add something else in.

4x4 @ 75kg next week on squats. Handy.

Dathai

Myself and two of the lads trained local today.

Left knee is still a bit dodge, bizarre because it was the right one I hurt!

Deads
Worked up to 170 x 3
Dropped to 140 x 8
Dropped to 120 over hand for grip: 40seconds, 37seconds, 45 seconds.

Tried the GHR, bitched out and got off

RDLs
3 x 8 @ 130

Cable ab crunches
4 sets of 20 @ 75kg

Dathai

Close grip bench - index on smooth part of the bar.
Worked to 3 reps @ 52.5kg. Right shoulder gave out.

Incline bench (worst set up ever)
1st - 30kg x 12
2nd - 30kg x 8 - shoulder said no.

Single arm Hammer Row
3 sets of 12 @ 40kg each arm - up it to 50 or 60 next week. Didn't know how the shoulder would handle it.

Facepulls
4 sets of 12 @ No.8

DB Shrugs
3 sets of 10 @ 30kg

DB Curls
4 sets of 10 @ 12.5kg

Didn't want to go mental this morning, only had an hour or so to train. Probably gonna stick to a WS4SB format for the next while because I'm not really arsed doing any heavy stuff. Falling apart :-/

Dathai

Got word back from the chiro about my shoulder. Turns out I've a decent bit of inflammation in a tendon and a bursa (apparently this is like a cushion that sits under some of the tendons) along with a bit of wear and tear in the shoulder joint itself. Have to get a referral to a guy in the Sports Surgery Clinic and let him do some rain dance to fix my shoulder. Time to go back and eat all the nurofen and ibuprofen I can get my hands on.

Anyway - this morning:

Warmup - Stretched out my hips and barse - COH admired as he passed.

Squats
1st - bar x 5
2nd - 40 x 6
3 sets of 5 @ 60 ( + bar = 80 )

Few high ones, but I just focused on trying to get my hips back rather than just sitting down into the squat.

Single Leg Curl
1st - No 7 x 10 each leg
2 x 10 @ No 6 - had to jump off, machine was getting fixed.

45 Hyper
1 x 10 @ BW
3 x 10 @ BW + 20KG

Ab crunch
1 x 15 @ No 8
3 x 15 @ No 12

Had to leg it.

howtomake

Stupid inflammation always ruining the party. Shoulder is a b*tch to fix!
Hope you don't have to have surgery

Dathai

Yah, I'm hoping it doesn't come down to getting surgery!

This morning:

DB Bench
1st - 17.5 x 15
2 sets of 15 @ 22.5kg
2 sets of 12 @ 22.5kg

Lat pulldown
3 sets of 10 @ No.8

Facepull
4 sets of 14 @ No.7

DB Military Press
1st - 17.5 x 12
3 sets of 10 @ 20kg

DB Shrugs
3 sets of 10 @ 38kg

Some db curls and preachers.

Didn't get any tricep stuff done today was really short on time. I'll probably add it in on Monday.

Dathai

Saturday

RDLS
3 sets of 10 @ 125

One Arm Seated Row
4 sets of 15 @ 60kg each arm

Ham Curls
4 sets of 15 @ 75kg

45 Hypers
1st - BW x 10
3 sets of 15 @ BW + 20KG

Facepulls
4 sets of 10

Cable Ab crunches
5 sets of 15 @ 90kg


I went out that night and successfully lost about 6lbs from alcohol related retardedness. Still in an awful jocker - got 2 hours sleep last night and no training this morning.

Would do it all again though :pac:

Dathai

Close grip Bench
Worked up to 57.5 x 4 - hopefully get a few more reps out of this next week.

Incline bench
1st - 30kg x 15
2nd - 30kg x 10 - hopefully get 15+ on each next week.

Seated Row
4 x 12 @ 50kg - shoulder held up well. I'll up this to 60kg next week.

Facepulls
4 x 15 @ No. 7

DB Shrugs
4 x 15 @ 30kg

Supersetted with:

DB curls
3 sets of 12 @ 12.5

Tricep pushdowns
3 sets of 20 @ No.10

Dathai

This morning:

Warmup. Shoulder stuff (side raises, band pull aparts, band dislocates).

Squats
40 x 4
55 x 3
65 x 4
3 sets of 4 @ 72.5
72.5 x 5

Single Leg Curls
2 x 10 @ No.6

Back Raises
1 x 10 @ BW
1 x 8 @ BW + 20KG

Had to head to work. Wasted too much time fannying about doing shoulder warm ups.

I should really start including the weight of the bar, but meh.

Dathai

DB Bench
1st - 17.5 x 15
4 sets of 15 @ 22.5kg

Lat pulldown
2 sets of 12 @ No.8
1 set of 8 @ No. 8

Facepull
4 sets of 12 @ No.7

DB Military Press
4 x 12 @ 17.5 - shoulders weren't feeling too good so I just went with this. Grand.

Preachers
3 sets of 12

Pushdowns
2 sets of 20 @ No 10

Dathai

Yesterday:

Deads - Worked up to 170 for 5
RDLs - 3 x 10 @ 120
Reverse Grip pulldown - 3 x 10 @ No. 15
Cable Ab crunches - 5 x 20 @ 90kg
Facepulls - 5 x 15 @ 40kg

Probably start doing a heavy set of 3-5 on deads then drop to a few sets of triples of speed deads. I'm knackered with work and college so I'm gonna just make small increases over the next while.

This morning:

Close Grip Bench
Worked up to 6 reps of 57.5kg

Incline Bench
2 x 15 @ 30kg

Seated Row
4 x 10 @ 60kg

Facepulls
3 x 15 @ No. 8

DB Shrugs
3 x 15 @ 38kg

Lying tricep extension - up to 30kg
2 x 20 @ 25kg

Did light tricep extensions instead of curls.

Dathai

Tried squatting this morning and my shoulders nearly exploded. Forgot to take any anti-inflams this morning so they were destroyed.

I got about 3-4 sets in and just said **** it.

Did a few single leg ham curls, 3 sets of 12 on 45-back raises, then a few sets of cable ab crunches.

Really thinking of doing it again on Friday.

Dathai

DB Bench - didn't really feel right. Chest and shoulders were REALLY tight.
3 sets of 15 @ 22.5kg
1 set of 12 @ 22.5kg

Lat pulldown
4 sets of 12 @ No.8

Facepulls
3 sets of 15 @ No.8

DB Military Press
2 sets of 12 @ 22.5
2 sets of 10 @ 22.5

DB Shrugs
3 sets of 15 @ 38kg

DB Curls
3 sets of 10 @ 12.5kg

E-Z Bar Tricep extension
3 sets of 25 @ 30kg

Tricep Pushdown
1 set of 25 @ No 10

Had to leg it to work. Gonna be doing 13 hour days from today until Sunday.

Dathai

Been doing mental hours in work this week. 13 and 14 hour days while living off cans of coke and curry.

This morning:

Deads
Worked up to 165 for 4 reps

RDLs
3 x 5 @ 110

Seated Rows
Couple of sets

Single leg ham curls
3 x 10 @ no.5
2 x 8 @ no.4

45 back raise
4 x 10 @ bw

DB shrugs
3 x 15 @ 36kg

Some ab stuff.

Fairly knackered. Glad I got something done today. Probably up the deads to 170 x 5 and do more reps on the RDLs.

Dathai

This morning..

Squats - All I'm gonna say is that I need more ibuprofen and shoulder dislocates. Sheeeeeeeeeeeeiiiiiiiiiiiiiiiiiiiiiiiiiiiiiit.

Single Leg Curl
No. 5 x 12
No 5 x 10
No 5 x 8
No 4 x 10
No 4 x 10
No 4 x 8

45 Hypers
BW x 12
BW + 10kg x 12
BW + 10kg x 12
BW + 10kg x 10 - back pump unzzzzzzzzzzz

Cable Ab Crunches
No.13 x 20
No.15 x 15 x 3

Off work for a week starting tomorrow - yus!

Dathai

Close grip
40 x 15 x 2
40 x 12 x 2

Reverse grip pulldown
3 x 12 @ 10
2 x 8 @ 10

Load of upper assistance - shrugs, tricep extensions, pushdowns, lateral raises, Db shoulder presses, face pulls.

Dathai

Sunday
Deads and loads of assistance. Treadmill for 25 mins walking.

This morning
Max upper body day, load of assistance. 20 mins on the treadmill trying to walk.

Tri's are still sore from Friday. Hams and lower back are destroyed.

Probably gonna run Coan/Phillipi @ 180 max for deads.

I ate a sweet potato and whole chicken after training yesterday, then had 3 chicken breasts for dinner. Pretty much the same thing today. Love being off work!