Time to get serious!

RidleyRider

Arms and shoulders today. Same as last time plus a few kg. Dips felt better today alright.

RidleyRider

A1) Front Squats

50kg 2 x 2
60kg 1 x 3
70kg 1 x 2
80kg 2 x 2
90kg 1 x 1,f... Lost tightness.

B1,2,3)

Inc DB Press- 24kg 3 x 6 @40X0
Chest Supported Row- 18kg DB 3 x 12 @ 20X0
Inc Flyes- 6kg 3 x 20 @20X0

C1,2,3)

Neutral Chins- BW+5kg 3 x 6 @40X0
DB Press- 24kg 3 x 6
Low Pulley Row- 50lbs 1 x 25, 60lbs 1 x 20, 75lbs 1 x 15 all @2120

Awesome pump. Trying to rebuild my OHP.

RidleyRider

Two things happened today. 1. I trained and ate like a king. 2. I hurt my back leaving the gym.

Anyway,

A1,2,3)

Squat- 85kg 2 x 6 @4020, 90kg 1 x 6 @2220
Leg Press- 240lbs 3 x 12 @20X0
Leg Ext- 40kg 1 x 25, 1 x 20, 1 x 15 @1111

B1,2)

Snatch Grip RDLs- 70kg 3 x 12 @20X0
Leg Curls- 3 x 25 @10X0.. Hamstrings exploded here. Dorsiflexed and plantarflexed same as last time.


Have quite a pain shooting from the bottom right of my back to the top left of my neck.

runawaybishop

Whats with all the tempo work?

RidleyRider

runawaybishop wrote: »

Whats with all the tempo work?

Added muscular stress! I'm following GBC and it's a part of it too.

Hanley

runawaybishop wrote: »

Whats with all the tempo work?

IDIBISHDI

RidleyRider

Hanley wrote: »

IDIBISHDI

I've searched for frickin ages to see what that meant and I finally found it!

And no:P

runawaybishop

RidleyRider wrote: »

Added muscular stress! I'm following GBC and it's a part of it too.

Fair enough, wouldn't want to accuse you of yndtp. Big difference over additional weight with 1 sec tempos?

Alf Veedersane

RidleyRider wrote: »

Leg Curls- 3 x 25 @10X0.. Hamstrings exploded here. Dorsiflexed and plantarflexed same as last time.

Since you're working the hamstrings hard, maybe try doing the curls with your feet neutral and go for a somewhere in the region of an 8-10RM and when tyou're getting close to failure, see if your feet rotate in or out. Good way of telling if there's an imbalance between the bicep femoris and the semi brothers.

RidleyRider

runawaybishop wrote: »

Fair enough, wouldn't want to accuse you of yndtp. Big difference over additional weight with 1 sec tempos?

Yndtp?

Yeah, it's pretty murderous. Especially with the minimal rest it's just constant fatigue.

RidleyRider

Alf Veedersane wrote: »

Since you're working the hamstrings hard, maybe try doing the curls with your feet neutral and go for a somewhere in the region of an 8-10RM and when tyou're getting close to failure, see if your feet rotate in or out. Good way of telling if there's an imbalance between the bicep femoris and the semi brothers.

I might try it as a 4th set after my workings to see:)

runawaybishop

RidleyRider wrote: »

Yndtp?

Yeah, it's pretty murderous. Especially with the minimal rest it's just constant fatigue.

yndtp= you're not doing the program. FHAAHA i say - Feck Hanley And All His Acronyms \:D/

Hanley

runawaybishop wrote: »

yndtp= you're not doing the program. FHAAHA i say - Feck Hanley And All His Acronyms \:D/

STFU...?

runawaybishop

Shed That Foul Underwear? I have days like that too

RidleyRider

A1)
Front Squat- 75kg 2 x 3, 80kg 2 x 2

B1,2,3)

Inc. DB Press- 30kg 3 x 6 @40X0
Rev. Grip Row- 40kg 3 x 12 @20X0
Flyes- 8kg 3 x 25 @2020

C1,2,3)

Lat Pull Down- 60lbs 3 x 6 @4020
OHP- 24kg 3 x 5 @20X0
Cable Row- 100lbs 3 x 20

Didnt feel great going in. Don't feel great now.

RidleyRider

Arms, abs, delts!

A1,2,3)

Dips- +5kg 1 x 6 @40X0, 1 x 5 @50X0, 1 x 4 @60X0
Tricep Ext- 3 x 12 @30X0
Band Pushdowns- 3 x 25 @20X0

B1,2,3)

Curls- 3 x 25 @1111
Lat Raise- 3 x 25
Rear Delt Flyes- 3 x AMRAP

C1,2)

Ab Wheel Rollouts- 3 x 8
Inverted Row- 3 x 12

RidleyRider

Today's workout comes to you fuelled by Mooju, the best chocolate milk around!

A1,2,3)

Squats- 90kg 1 x 6, 2 x 6 @30X0... First set felt incredibly heavy, ditched the tempo. Back then for the second.

Leg Press- 250lbs 1 x 12 @2010, 280lbs 2 x 12 @2010

Leg Ext- 50lbs 3 x 25 @1111

B1) 1.5 Front Squats

60kg 2 x 2
65kg 2 x 2
70kg 2 x 2

C1) Leg Curls

3 x 25

D1) Cable Crunch

3 x 20

Then a good 40mins snatch practice. Felt great!

RidleyRider

Went back to regular bench for the A1s and use incline as the B2.

A1,2,3)

Bench- 60kg 1 x 6, 65kg 1 x 6, 70kg 1 x 6 all @40X0

DB Row- 24kg 3 x 12 @20X0

Inc. Flyes- 3 x 25 @10X0

B1,2,3)

Lat Pull Down- 65lbs 1 x 6, 70lbs 1 x 6, 75lbs 1 x 6, 80lbs 1 x 6 all @40X0

Inc. DB Press- 24kg 3 x 12 @20X0

Machine Row- 90lbs 3 x 20 1111

D1,2)

Chest Supported Row- 4 x 10

Cable Row- 4 x 15

E) Abzzzzz.

RidleyRider

Decided to take some measurements before I finish up my programme.

Befores:

Bodyweight: 186lbs
Arms: 14.5"
Legs: 24.9"
Waist: 33"

Afters:

Bodyweight: 192lbs morning weight.
Arms: 15"
Legs: 25.6"
Waist: 33"


Delighted really! Been a roooooough few weeks. Do I feel stronger? Meh, that wasn't the goal. Am I leaner? I'd like to think I stayed the same, around 13-4%.

Plans going forward? None really. Moving tomorrow week. I know where I'm staying has squat stands, a barbell, bench, KB's and a few other bits. I think I'll GVT it and keep adding on pounds while I'm over there. I'd love to run Coan Phillipi so if I can get to a decent gym once a week I'll do that.

JJayoo

192 pounds at 13% is quite tankish

RidleyRider

JJayoo wrote: »

192 pounds at 13% is quite tankish

I feel the best I've felt as an overall too which helps. It's that point where I can have a bit of chocolate/junk and not feel as though my BF has gone through the roof.

Only problem is bastardin' stretch marks.

RidleyRider

Had a great day in the gym today. Worked up to a 70kg clean and jerk. A lot left in the tank too. I'd say about 10kg maybe? After that my front squat wouldn't be strong enough.

If only my snatch was anyway comparable:( Anyway, that's my last training session in Ireland unless I squeeze one in tomorrow along with the mayhem of packing, her doing her driving test, changing money and something inevitably screwing up:P

chriity139

RidleyRider wrote: »

Decided to take some measurements before I finish up my programme.

Befores:

Bodyweight: 186lbs
Arms: 14.5"
Legs: 24.9"
Waist: 33"

Afters:

Bodyweight: 192lbs morning weight.
Arms: 15"
Legs: 25.6"
Waist: 33"


.

Nice results from the program man. Gained a good bit on your legs. Nothing like increasing bodyweight while keeping the waist small. Keep up the good work dude

RidleyRider

chriity139 wrote: »

Nice results from the program man. Gained a good bit on your legs. Nothing like increasing bodyweight while keeping the waist small. Keep up the good work dude

Cheers man! Doing any type of hypertrophy was a real shock to the system:P

RidleyRider

Yesterdays C&J. Not the smoothest clean but it'll do! Feel free to critique!

Alf Veedersane

Looks like you were a fraction behind where you should have been when you took the bar for the clean but other than that, nice work.

RidleyRider

Alf Veedersane wrote: »

Looks like you were a fraction behind where you should have been when you took the bar for the clean but other than that, nice work.

Yeah definitely not my smoothest of cleans. Haven't done them in a few weeks so a small bit rusty.

Cheers for the critique:)

Alf Veedersane

RidleyRider wrote: »

Yeah definitely not my smoothest of cleans. Haven't done them in a few weeks so a small bit rusty.

Cheers for the critique:)

It was only really the slight backward movement in the clean.

Jerk was smooth.

RidleyRider

So I've moved. Had a nice lil work out last night with my flat mate.

Squats

50kg 4 x 12

Bench

50kg 4 x 12

Handy out really. Might do some pulling later.

RidleyRider

24/05/14

A1)Bench

Upto a real easy 85kg. Needed that to programme next few weeks.

B1)Inc. Bench

40kg 3 x 12

4 rounds of:

Neutral Pull Ups x AMRAP
Close Grip Bench x 8
Bent Over Rows x 8