PR or ER

itsallaboutheL · 18-03-2009 10:39pm

Or Love?? its possible im just a romantic at heart!

Tonight....................i went mad
Note: the very first thing i did with no warm-up was unrack the bar and 2 20s on the Hammer Strength Shoulder press which hurt alot
Seat Military Press with OLY Bar
60kg x 12
x10
x8-3-3-3-2 RestPaused

Dumbell Bench
40kg'bells x 7
38kg 'bells x 8
36kg 'bells x 8
36kg 'bells x blah

Lat Pull Down
95kg x 7
85kg x 10
85kg x 8

Bent Over Laterals
20kg bells 2 x 10

Dips
BW 4 x 10ish!

Pull-ups supersetted with 20kg dbell curls
2 (7 p ups + 14 curls)

30kg Preacher Curl Super setted with 20kg DB Curls the 18kg DB curls

x a good lot

Close Grip Pushdowns
38.7kg
x 14
x12
x8
x dropset

Cable Curls EZ Bar
28.... kg 2x 20

Spme Shrugs

itsallaboutheL · 20-03-2009 12:31pm

I couldnt flucking sleep last night, so got up at half six and watched two hours of wrestling on sky sports before heading into the gym to turn into John Cena.

The Lack of sleep is the reason for the uber ****tyness of the training..

Nehoo this morning

Hang Cleans
60kg x 8

Bench
bar x 20
60kg x 15
80kg x 5
100kg 2 x 5
90kg x 8
80kg x 7
70kg x 7
60kg x 5
done with little to no rest, bout 20-30secs

Incline DB Bench
36kg 'bells 3 x 6

Tate Press SSed with Alternating arm med ball push ups
4 x 8 on both

OH Squats
50kg x 12

EZ Bar Curls
40kg 4 x 10

Hammer Curls SSed with Reverse Curls

18kg 'bells + 30kg EZ
3 or 4 crapish sets
Little giant set with wide grip culs thrown in with the above

Now Sleepy Time

Deadlifts to follow this evening methinks:rolleyes:

itsallaboutheL · 20-03-2009 12:37pm

ON a slightly lighter note, a drunk girl in my house that other day half raped me to look at my "abs"!

at least i must be startin to look like i may actually posess more than one!

Which i dont

the drifter · 20-03-2009 12:41pm

mate ive just ready your log back to 11/2008 and i seen one mention of overhead squat but no other squat work at all!!!! is there a reason for this?

itsallaboutheL · 20-03-2009 12:45pm

the drifter wrote: »

mate ive just ready your log back to 11/2008 and i seen one mention of overhead squat but no other squat work at all!!!! is there a reason for this?

I had a bad fail on the 4th set of 130 for 5s and it scared the **** outa me!! forcing me to turn into a pussy!

I've realised its why my bench has been so stagnant for the past 8 fúcking months too, time to man up methinks, its gonna be an awful kick in the hole struggling to do 5x5s with a hundred k tho

the drifter · 20-03-2009 12:48pm

i mean this in the best possible way but

you p***y ass mother fu*ker get your lazy ass into a squat rack and quit your jibber jabber!!!! grrrrr

itsallaboutheL · 24-03-2009 3:06pm

Last Night

DB Bench
24kg 'bells x 18
38kg 'bells x 10 x 9 x 7 x 7

Incline DB Bench
36kg 'bells
2 x 5
3 x 4

HS Chest Press
80 odd kg 4 x 12

Close Grip Push downs
the usual

Cable Curls
many

im forgetting something i did but i dont know what!
my right shoulder is fúcked which sucks

the drifter · 24-03-2009 4:30pm

Squat? Squat Squat Squat?........SQUAT!!!!

itsallaboutheL · 24-03-2009 4:33pm

I swear to god i've nearly motivated myself to go squating again, i just have to find the time where there will be no one in a 17000 member gym!!!

i'm actually sick of this ****ing gym its a joke.

itsallaboutheL · 24-03-2009 4:40pm

Parralel (sp!) rows on a hyper bench yokey a la diesel crew are on the cards i think if i can get someone to distract the instuctors for ten minutes

the drifter · 24-03-2009 4:43pm

itsallaboutheL wrote: »

I swear to god i've nearly motivated myself to go squating again, i just have to find the time where there will be no one in a 17000 member gym!!!

i'm actually sick of this ****ing gym its a joke.

pffft SQUAT!

Hail 2 Da Chimp · 24-03-2009 5:09pm

Peer pressure in the Fitness logs :pac:

the drifter · 24-03-2009 5:15pm

man ive seen this guy....he'd look at home with 200kg thrown across his back....

NOW SQUAT!!!!

kevpants · 24-03-2009 5:29pm

the drifter wrote: »

man ive seen this guy....he'd look at home with 200kg thrown across his back....

NOW SQUAT!!!!

He'll look at home with you thrown across his back if you keep this up!

But seriously, squat. Even front squat or Zercher squat so you don't hurt your ladyparts?

the drifter · 24-03-2009 5:42pm

kevpants wrote: »

He'll look at home with you thrown across his back if you keep this up!

But seriously, squat. Even front squat or Zercher squat so you don't hurt your ladyparts?

ah he knows im only ripping the p*iss....:D:D

itsallaboutheL · 24-03-2009 8:31pm

Drifter for you Honey:D

Today
Squats
60kg x 15 (nearly popped a hamstring!)
100kg 6 x 5

Fúck it i had to break myself in slowly, my squat hymen had re-grown itself!

Pendlay Rows

70kg x 10
90kg 6 x 5

Reverse Grip Bent Over Rows

75kg 3 x 10
60kg x 20 (fried!)

Lat Pulldown
95kg x 6- 7ish wont give myself the 7th
85kg x 8
85kg x 7
75kg x 10

HS Reverse Grip Pulldown To Chest
80kg 3 x 6 my heart wasnt in it

Thoughts....
Felt great to be back squating, that hamstring was touch and go. The weight was handy but i said id start light enough, my brain was absolutly fried by the 5th set tho, the ould CNS has a bit of remembering to do!

Happy to be back, thanks for the badgering!

the drifter · 24-03-2009 11:29pm

see!!! fair play!!!

itsallaboutheL · 26-03-2009 2:09pm

Week One
Day One (Wednesday)
Day Two (Sunday)
Set 1
45% x 8-10
45% x 8-10
Set 2
55% x 6-8
55% x 6-8
Set 3
65% x 6
65% x 5
Set 4
65-70% x 6
75% x 5
Set 5
65-70% x 6
80% x 5
Set 6
65-70% x 6
80% x 5
Set 7
65-70% x 6
80% x 5
Set 8
75% x 5
Set 9
65% x 6-8
Set 10
50-55% x 8-12

Just putting this here for myself

itsallaboutheL · 28-03-2009 5:41pm

Disasterous session last night. im not even going to log it, just hope it never happens again. I've been ignoring an injury that has gotten seriously worse in the past week and i cant see my self pressing any big weight for a considerable period which sucks

the drifter · 28-03-2009 6:50pm

dude what happened?

itsallaboutheL · 30-03-2009 11:11pm

the drifter wrote: »

dude what happened?

i got buried under a fúckin 110kg bench, some of the fingers in my left hand have been going numb lately, i appear to have some nerve trouble..

i mean 110 like thats ridiculous

itsallaboutheL · 01-04-2009 7:57pm

Yesterday
Seated Military Press w/Oly Bar
60kg
x10
x12!
x9
x8
x10!

Bent Over Laterals
20kg bells 4 x 10

Upright Rows
50kg 5 x 10

Shrugs
Hundreds Literaly

Curls

Other Stuff i cant remember!

itsallaboutheL · 01-04-2009 8:02pm

Today
DB Bench
26kg bells x 20
40kg bells
x9
x7
x7
38kg bells
x10
x8
x7
x7
x4 haha

Incline DB bench
36kg bells
x7
x6
x6
x6
xblah

HS Chest Press
100kg x 14
x 12
x 10
80kg
x 14
x12
xblah

Cable Cross Overs (nice exercise i never really considered, well happy)
an odd assortment of weights and sets!

Some Tricep Push Downs

well chuffed with last two days training, nothing spectacular just felt solid

BossArky · 01-04-2009 9:07pm

itsallaboutheL wrote: »

some of the fingers in my left hand have been going numb lately, i appear to have some nerve trouble..

I got a fair bit of numbness and tingling sensations in both right and left hands approx 18 months ago. It got it from shoulder dislocates and overhead squatting. It took almost two weeks to get full sensation back in the index fingers / thumbs.

I probably wasn't flexible enough for those exercises at the time. Maybe something similar for you? I haven't overhead squat since.

itsallaboutheL · 05-04-2009 10:05pm

BossArky wrote: »

I got a fair bit of numbness and tingling sensations in both right and left hands approx 18 months ago. It got it from shoulder dislocates and overhead squatting. It took almost two weeks to get full sensation back in the index fingers / thumbs.

I probably wasn't flexible enough for those exercises at the time. Maybe something similar for you? I haven't overhead squat since.

i think it is stemming from my shoulders but i dont think its OH Squats, thanks for the info tho!

itsallaboutheL · 11-04-2009 12:19am

Fell back on the old going to the gym and the logging of said going to the gym this week but this is what i remember/ had written down........

Sum Day this week!

DB Bench
28kg 'bells x 20
38kg 'bells x 15 (am fúck ya!)********
38kg 'bells 4 x 10

************* turned out i had a 38 in my left hand and a 36 in my right completely sickend!!

Incline DB Bench
36kg 'bells
4 x 7
1 x 6

HS Chest Press
100kg x
4 x 12
1 x 15

Cable Crossover
some weight or other
4 x 10

Other stuff

itsallaboutheL · 11-04-2009 12:24am

Yesterday
Seated Military Press OLY bar
60kg x 14 (get up!)
x 10
x 10
x 9
x8
x10 spotter touch

DB Snatch
30kg x 3 x 5 each hand

Single DB 2 arm overhead raise
24kg 4 x 10

BO Laterals
20kg bells 3 x 10

Setted with.....

Upright Rows
50kg x 4 x rest paused for about 15 each time

setted with....
4 pull ups

haha

Preacher Curls
35kg EZ bar 5 x 8

setted with 20kg DB cheat curls then an odd assortment of hamers, reverse, 21s etc with light weights

Cable Curls
30odd kg 3 x 12

EDIT:
forgot
reverse close grip pulldowns
3x7
1x6
84kg

itsallaboutheL · 19-04-2009 3:05am

I need to find me a training partner, or a bottle of motivation or something.

This week i did some squats, then did more or less the same chest day as last week then today i did.....................

Back
Hang Cleans
60kg x 10
70kg x 8

Pendlay Rows
90kg 3 x 8 (may have been 4 sets not sure)
100kg 3 x 4
1 x 3

High Pulls
80kg 5 x 4

Reverse Grip Bent Over Rows
80kg 4 x 8

Lat Pull Down
95kg x 4 errrrrrm no comment!
85kg x 3 x 7

DB curls
20kg bells
6 x 14

im sure i did something else but cant remeber what..

I also bought 20 1/4 punders for the week!! im incredibly broke and it seemed like a good idea!!

itsallaboutheL · 19-04-2009 10:23pm

Today
Floor Press with Floor Wipers
60kg and 70kg a good few sets (5 or 6 of around 15-20) reps waiting for the bench

Very Close Grip Bench
60kg x 1 x 10
80kg x 5
90kg x 5
80kg 3 x 10
60kg x 10

Tate Press
22kg bells 4 x 8

Skull Crushers
30kg x 12
40kg x 8
35kg x 2 x 10

Close Grip Pushdowns
4 x 10 38.7kg tough tough reps

Cable EZ bar curls
36. sumthin kg 6 x 12

I know im living on past lifts but i remember the days when id do a max bench pyramid then work back down to 5 x 5s then do 3 x 12 close grip!! i miss those days!!

itsallaboutheL · 20-04-2009 11:42pm

Today
Traps where pretty sore as were my hamstrings for some reason!!

So i decided to do the least advisable things i could!!

10 mins on bike

Hang Snatches
50kg x 10
50kg 3 x 5

Power Snatches
60kg 5 x 5

Seated DB Powercleans
12kg 'bells 4 x 8

Manbreakers
3x4

Inverted Rows
not sure how many

OSP Shrugs
2!! i was tired!:D

10 mins on bike

itsallaboutheL · 22-04-2009 3:32pm

Last Night

I dunno what im at anymore, this is a Crossfit workout!! Colm O'Rielly eat your heart out!!:D

Death By Clean and Jerk
60kg
8mins

**** me thats tuff i think it works out as 45 c and js but i reckon i did 6 of the 9minute one aswell, i basicaly shoulder pressed till 6mins then i had to start push jerking, fúcking much respect to the crossfit lads

Pullups
25

Press Ups
50

Floor Wipers
50

itsallaboutheL · 22-04-2009 3:43pm

This Morning

Realised as soon as i picked up a weight that i wasnt in the right frame of mind for big weights and my Triceps were screaming at me for some reason...so decided to just get some blood moving

Anyhoo

DB Bench
26kg 'bells x 20
38kg 'bells x 10

Bench
Wider than Normal (for me)
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 1 decided to get a spotter due to my abject weakness of late and the fact that i haven't really benched in 3 or 4 months, i dunno what he thought he was at but he annoyed me to the point of just doing one rep and telling him i was grand!!

90kg x 3

Tricep Pushdown
36.4kg x 25
x 15-7 -28.somethin x15 or so

Sauna x 20mins

will go back later id say.
was talking to the S and C coach for a while, he reckons my left arm is much smaller than my right and think it has something to do with the whole nerve thing iv been bangin on about, and the state of my bench.

kevpants · 22-04-2009 4:44pm

itsallaboutheL wrote: »

Last Night

I dunno what im at anymore, this is a Crossfit workout!! Colm O'Rielly eat your heart out!!:D

Death By Clean and Jerk
60kg
8mins

**** me thats tuff i think it works out as 45 c and js but i reckon i did 6 of the 9minute one aswell, i basicaly shoulder pressed till 6mins then i had to start push jerking, fúcking much respect to the crossfit lads

Pullups
25

Press Ups
50

Floor Wipers
50

Sounds not unlike them Creeper things I started. Explain?

itsallaboutheL · 22-04-2009 4:54pm

You do one CandJ first minute, 2 the 2nd, 3 the 3rd etc untill your traps fall off................ you'd need to be wicked fit to be posting serious times. im happy enuff with what i got, it fair takes it out of you.

itsallaboutheL · 22-04-2009 11:07pm

To Night............... yes i went twice today

HS Chest Press
50kg x 20
100kg x 20 yay:eek:
100kg 2 x 15
100kg x 14
90kg x 25 rest paused

DB Pullovers
38kg 'bell 4 x 10

Cable Crossovers
18.7kg each hand 4 x 12

NOTE
that fúcking injury is back with a bang, half my left hand has been numb since the benching this morning. arse

brianthebard · 22-04-2009 11:19pm

Not being smart but why are you training the same muscles both times, both very heavy? Surely that's a recipe for injury. I know there are programmes out there where you train twice a day, but....not like that, surely.

itsallaboutheL · 22-04-2009 11:28pm

brianthebard wrote: »

Not being smart but why are you training the same muscles both times, both very heavy? Surely that's a recipe for injury. I know there are programmes out there where you train twice a day, but....not like that, surely.

It depends on what you are reading, but you will find recommendations for twice a day programs that advise working the same muscle group both times, plus there was fúck all volume this morning and i was really only getting a bit of blood flowing!

But i see your point, and you're right, depending on who you decide to listen to!:D

celestial · 22-04-2009 11:52pm

you haven't been to physio/doc with this injury yet?

itsallaboutheL · 23-04-2009 12:01am

celestial wrote: »

you haven't been to physio/doc with this injury yet?

TBH Bottom line is i can't afford to get it fixed at the moment man!

celestial · 23-04-2009 12:05am

itsallaboutheL wrote: »

TBH Bottom line is i can't afford to get it fixed at the moment man!

Yikes. I dunno man, maybe cut back on other expenses to get it looked at though? Doesn't sound good at all. I would say that putting it off and continuing to train is just a bad idea - could really only just make it worse and could easily end up costing you a lot more in the long run.

Ain't nothin more important than your health and you don't wanna fail on a big lift if your hand goes haywire or summit like that...

itsallaboutheL · 24-04-2009 9:08pm

Finally decided to clean up my diet so invested in some protein today!! yay!! in hindsight i should have gone to the physio, just got a rush a blood to the head walkin past the supp shop!! my fingers are somewhere between num and pins and needles still which is a balls. im off to deadlift somethin!!

itsallaboutheL · 25-04-2009 5:39pm

Last Night
Short on time..

Standing Military Press
60kg
x 9
x 8
x 7

Seated Military Press
60kg
x11
x10
x9
x 8 - 4
x 9

Bent over Laterals
20kg 'bells 3 or 4 x 10 cant remember

Upright Rows
50kg x 15

itsallaboutheL · 25-04-2009 5:50pm

Today
due to circumstances beyond my control i had to do the session arse ways!!

Hang Cleans- sharpest bar in the world!
60kg
1 x 5
2 x 10

i sunk all of them for some reason! normaly i pull to a powerclean

Deads
100kg x 10
140kg x 5
140kg x 5
150kg x 5
160kg x 5

Lat Pulldowns
95kg x 9 ooooh PR i never count prs but im happy with this one
85kg
2 x 10
dropset
85kg x 9
75kg x 10
55kg x 10

1 arm DB Row
38kg 'bell
4 x 8

Pendlay Rows
90kg 4 x 5

Reverse Grip BO Rows
80kg x 6
70kg x 6
60kg x 6

Single Arm Standing Cable Rows
24kg 5 x 10

one or two curls!!

the bar for the deads was horribly sharp and destroyed my hands!! i believe the word is pussy!:D

brianthebard · 25-04-2009 6:31pm

having recently felt what a proper sharp bar is like, all I can say is stop being a whiny bitch and be glad you have them!

Nice work on the deads and rows.

itsallaboutheL · 25-04-2009 6:34pm

I don't really have the use of it very often,

Thanks man, funny enough it was a ****te-ish session weight wise, i really had trouble with my grip after the bar!! the rows were much too hard and well down on reps!! i did enjoy it tho, those single arm cable rows are the dogs bollox!

itsallaboutheL · 25-04-2009 6:42pm

Forgot to say, i started a kind of V-diet minus the fat loss sups the other day!! id murder some peppered mackerel!!:D:D

knat · 28-04-2009 11:40pm

Seated Bar bell military press:
30kgX5
40kgX5
50kgX5
60kgX5
70kgX5
75kgX4
72.5kgX4

Dumbell shoulder press:
30kgX12
30kgX10
30kgX9
30kgX7
30kgX7

Upright Row:
50kgX12
50kgX8
50kgX8
50kgX8
50kgX8

Bentover lateral raises:
20kg bells 4X10

Single db raises:
30kg db 4X5

Also, some curls.

He'll put up his thoughts tomorrow.

cardio,shoot me · 29-04-2009 12:42pm

what have u done with mr L!!!?!!

brianthebard · 29-04-2009 1:33pm

Lol second accounts are a big no no dude, should've just sat out the ban!

knat · 29-04-2009 11:09pm

I made him disappear for a while!!!!!!:D

PR or ER

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