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  • 03-03-2008 5:11pm
    #1
    Closed Accounts Posts: 11,333 ✭✭✭✭


    Swole > Jakt


«13456775

Comments

  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Looks liek there's a bit of muscle hiding under the padding!! Definately different to that average lard-a$$ you'd see anyway. It looks like you've thick enough joints. A good base to work from like.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    and a limerick man at that.....ive replied to your PM lad


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    and a limerick man at that.....

    Can't be perfect I suppose... :p


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    righto lets do this ****...............

    Last nite approx 7 o'clock in worst gym ever!!

    Was sick as a dog which wasnt a good start, my girlfriend came with me which didnt help either........

    Arrived at gym having forgot gear bag, basically had a shake and a bottle of water....... i truely am a tit.

    Really was genuinely very unwell but forced myself to do a bit of benching.

    Ploughed straight cold as **** too sick to warm up

    bench
    Bar x 20
    60kg x 10
    70kg x10
    80kg x 6
    90kg x5
    100kg x2
    110kg x1
    115kgx1
    120kg absolutly buried, i was sick tho

    95kgx2x5
    90kgx3x5

    Incline Bench 30 degrees
    70kgx4x5

    Close-grip bench
    80kgx3x5
    80kgx6.......lost track of what iwas doing quite delierious from sickness at this stage

    Back to flat bench
    60kgx15 as fast as possible

    Flat DB bench
    30kg bells triceps hanging off and close to projectile vomiting
    2x8

    Very sick decided to cut my losses, however ended up proping up a cow for two hours in the middle of a field at 1 in the morning so im counting that as static strenght work...haha


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    right i've been reading over some logs and i think iv been grossly overtraining.....................and im giving up booze


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    right i've been reading over some logs and i think iv been grossly overtraining

    I wouldn't say that tbh. The volume might be a bit TOO high, but I don't think you're over training. I'd probably drop the flat back benching out (what's the goal with it? What's it going to achieve that hasn't been done already in hte session?) and also ditch the dumbbells (again, you're tired at this point, what are you gaining from them?).

    Like look at m bench training for the last few weeks, it's been really high volume and I seem t obe getting great results.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter



    Very sick decided to cut my losses, however ended up proping up a cow for two hours in the middle of a field at 1 in the morning so im counting that as static strenght work...haha


    dude...playing with cows is not going to increase your tricep strength!!


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Hanley i meant returned to flat bench from decline, dont really have much of an arch anyhoo. dont know how to work on it...........................

    Drifter to answer ur pm.........20...94kg

    Tonight-Shoulders

    Approx 50 mins in gym

    Warm up
    Clean and press
    60kg 2x5
    65kg x5
    70kgx5
    75kg x2
    80kg x2 more of a Push press
    Hang Cleans 60kg x10
    End of Warm up......sweatyness

    my Left Rotator cuff was a bit dodge from last night but warmed up okay
    Shoulder Press
    30kg 'bells
    set1 10 reps
    set2 9
    set3 8
    set4 6
    set5 5
    set6 5

    Standing Behind the Neck Press
    50kg
    7 sets of 6reps
    1 set of 3.5 lost it backwards on way up...very dodge

    Close grip upright rows
    50kg 4 sets of 8 reps farted horribly on last rep so left it at that

    Bent Over Laterals
    18kg bells 3sets 8 reps
    16kg bells 12 reps

    Finito went swimming .........it felt like more at the time


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Warmup: 20x60kg hang cleans

    Seated row
    83kg 4x10

    Pendlay rows
    60kg 3x10
    70kg 3x8
    80kgx6
    90kgx5
    95kgx3
    100kgx2
    105kgx1 Poor attempt grip starting to go

    Reverse grip bent over rows
    60kgx10
    70kg 2x10
    80kgx10
    80kgx7 ripped off a callous.....................

    Single arm rows
    40kg'bells
    4 sets of 8 each side yes Hanley I did cheat and I was wearing a strap

    Back was fine but my grip sucks

    End transmission........


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    RE the rows... If you're doing them for your lats then there's nothing wrong with straps. If you're doing them for grip then you'd need to ditch the straps and up the reps! (form can be loosened somewhat too)


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  • Closed Accounts Posts: 578 ✭✭✭Leon11


    You've a good base to work from in all fairness, some nice lifting numbers too.

    What's with flat back benching? When I bench I'd always try to keep my back as flat as possible, I've seen lads arch themselves and almost push up from their shoulders if that makes sense?, you lads able to elaborate?


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    right all my benching is flat except for over 110 which arches a bit
    the mad arch dudes are powerlifters lifting mad arch weights

    did 30 mins a cardio this moring and am in gym now


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Did SFA tonight......bout 40 mins on bike then one a the lads came in and i arsed around with Oly lifts and general banter with him for an hour...happy enuff tho needed a break and some light relief for a change


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Forty mins of cardio for breakfast! Good stuff, and attempted to do some ab work.........dunno who im trying to cod with the abs like!


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Nice bita cardio over the past few days............been messin around with abs and manbreakers and kinda dynamic routines........... pulled 185 yesterday. first time using a belt, felt wierd. thru on some straps and couldnt pull 190 which i found hilarious... am iv been doin a bit of benchin aswell lately..and just generally keepin everytin tickin over


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    the cardio binge continues...............45mins on crosstrainer for breakfast.

    Did very similar bench routine to the above on monday morning followed by squats monday evening.....

    SQUATS went something like this.........

    60kgx10
    80kgx10
    90kgx8
    100kgx8
    115x4x5
    125x3x3
    leg press 190llbs 4x8
    havent squatted in over 6 weeks or more.... sore


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Righto this whole cardio binge not eating thing is a joke. i feel like shiiite and i keep eating crap at like 1 in the morning coz i starving, on the plus side iv dropper 1.5% bodyfat in a week.

    my weight training has been a rather eclectic mix over the past week.

    due to cardio induced insanity i managed to snatch 70kg without warming up (i dont train oly lifts by the by so im proud of this)

    I also did 5 reps of the pec fly machine using all the weight think its around 230llbs once again due to cardio related mental issues.

    this is just an example of what cardio is doing to my mind...........i even used that newfangled ab machine that make u look like ur trying to suck yourself off!!!!

    Great Success......................:rolleyes:


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Also as of next friday will be back eating properly and back on the protein..... will also be absolutly wrecking the free weights section of every gym in sight as all iv been doing for the past week is keeping everything ticking over as am trying to keep weight down for medical....


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    45mins of cardio and three bottles of vino great success!


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    oooooooooooookay sat was first day back lifting properly. been on an everything binge for the past few days but will be back to norm tomorow.

    Sat in Mardyke for a change, nice gym

    Squats TBH i ended up doing cleans squats benchs, military pressess, power sbatches, lat pulls, decline presses, close grips, pull ups, preacher curls and the kitchen sink


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  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Righto

    Tuesday went something like this

    (6 close grip pull ups, supersetted with incline db curls 18kg-16kg) x 5 minimum rest

    18kgx10x4 hammer curls
    supersetted with

    35kg ezbar curls to failure.

    Wednesday

    (INcline DB chestpress 30kg bells x10 supersetted with DB Flys 18kgx 8) x about 7/8

    Pullovers x15 supersetted with odd kinda side by side close grip palms facing dumbell chest press


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Thursday- quick leg session................

    squats 135kgx3
    130kgx5
    120kgx6
    110kgx5
    100kgx5
    90kgx5 I took no rest at all during these sets
    80kgx10 and vomited!!!
    70kgx6
    60kg10 Great Success
    50kgx5
    40kgx5
    30kgx5
    20kgx5


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I have been unable to walk since thursday, i swear i did thoose squats in about 10minutes but it felt like an hour. i had one of the lads taking the plates off so it was literally no rest at all........ i really want to go in today but actually cant walk..........................................

    am dying to find out my squat max, got 150 easy without a belt last week, apparently i went very low aswell so i figure 165 170 maybe..... i should really start squatting more than once a month haha;)


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    monday
    Bench
    60kg x5
    70kg x 5
    90kg x 5
    100kg x 1
    110kg x 1
    120kg x 1

    (6 close grip pull ups, supersetted with incline db curls 18kg-16kg) x 5 minimum rest

    18kgx10x4 hammer curls

    Isometric contractions.............

    Skullcrushers
    40kg ez bar skullcrushers
    close grip benches 80kg x 6 x 3


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Right i do actually go to the gym more than this thing says, but am too lazy to put stuff up!

    This morning..........
    25mins cross trainer,
    cleans 10 60kg

    Squats 130kg was supposed to be three sets of five however failed the first rep of the third set forwards, core went, had to fuk the bar off over by head before i got crushed and broke a 20kg plate................great success

    Lost my nerve after that particular mishap and went swimming.....

    This evening...
    was loads a girls in gym so broke out the muscle vest hahaha

    did very high intensity session......a bit willynilly tho

    went in did
    Bench
    60 x 5
    70 x 5
    90 x 5
    100x 1
    110x 1
    120 x 1 easy as pie delighted.......

    100 x 6

    90 x 8 got bored.........

    Clean and press
    60 x 5
    70 x 3
    80 x 2
    85 x 2
    87.5 x 1
    hang cleans

    60 x 2 x 8

    Deadlifts explosive
    130kg x 5 x 5


    Shrugs
    110kg 6 x 10

    Upright rows mixed with hang snatches maybe 3 x 8

    Other vain type things plus a swim.......and a good gawk off the ladies form me and the lads!!;)


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Ripped a load a skin off doin the deadlifts bloody girlyness ensued


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Righto Last night

    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 3
    100kg x1
    110kg x 1
    122.5kg x 1 new pb... hooha

    110kg x 3
    110kg x 2
    105kg x 5 last one slightly assisted
    90kg x 8
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 4

    60kg x 20.

    Kinda started to get closer and closer on the nineties when my pecs started to tire.

    Hang Cleans and press
    60 kg x 5
    clean and press
    60kg x 2
    70kgx 3
    80kg x 5
    85kg x 2

    60kg hang cleans x 5

    65kg powersnatch x4

    half an hour spottin the lads on the bench

    window cleaners or floor wipers or window wipers or whatever those ab things are called where you lie on your back with a loaded bar pressed above you whule bringing your feet up to touch each plate are called!!
    quick swim


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    cant really remember what i did tuesday

    squats 125kg x 5 x 5

    some paused leg curls

    mmmmmmmmmmmmmmmmmmmmmmmmmmm

    shrugs i think
    some oly stuff
    some abs

    oh ya
    standing behind the neck press
    60kg


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    did lots more tuesday but cant remember

    last night. was v sore but craiced on.

    Deadlifts

    100 kg x 5
    120kg x 5
    135kg x5 x5

    Bent over reverse grip rows
    60kg x 10
    70kg x 2 x 10
    80kg x 2 x 8
    70kg x 5 x 8

    Penlay Rows
    70kg x 10 got sick of em

    Bicep stuff
    Ab stuff

    Swim stuff!!


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  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    right once again my updating has lapsed considerably.........
    on a brighter note i did 50mins on the cross trainer last night woot woot. considering droping some serious weight, well a stone.

    Righto last night i........ benched so i did

    60kg x 5
    70kgx 5
    90kgx 5
    100kgx1
    110kgx1
    120kgx1
    rest 30 seconds and...
    120kgx1
    rest 30 seconds and...
    120kg x buried... ha.. nearly got it up in fairness
    110kgx2
    90kgx 5
    90kgx5
    90kgx5
    90kgx5
    90kgx5
    90kgx5 nearly shat myself trying to lock iit out

    bitta DB flys, incline DB press etc

    50 mins on cross trainer, little bita abs


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