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03-03-2008, 17:11   #1
itsallaboutheL
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PR or ER

Swole > Jakt

Last edited by the drifter; 02-02-2011 at 19:46.
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03-03-2008, 23:44   #2
Hanley
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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.
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04-03-2008, 09:20   #3
the drifter
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and a limerick man at that.....ive replied to your PM lad
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04-03-2008, 12:26   #4
Hanley
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and a limerick man at that.....
Can't be perfect I suppose...
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04-03-2008, 13:33   #5
itsallaboutheL
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Last Night i nearly died...........

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
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04-03-2008, 14:25   #6
itsallaboutheL
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right i've been reading over some logs and i think iv been grossly overtraining.....................and im giving up booze
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04-03-2008, 14:34   #7
Hanley
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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.
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04-03-2008, 17:13   #8
the drifter
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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!!
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04-03-2008, 23:01   #9
itsallaboutheL
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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
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05-03-2008, 23:49   #10
itsallaboutheL
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Backday

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........

Last edited by itsallaboutheL; 05-03-2008 at 23:51. Reason: wrong number
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06-03-2008, 00:03   #11
Hanley
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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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06-03-2008, 00:57   #12
Leon11
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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?
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06-03-2008, 19:20   #13
itsallaboutheL
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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

Last edited by itsallaboutheL; 06-03-2008 at 19:26.
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06-03-2008, 21:49   #14
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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
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07-03-2008, 13:12   #15
itsallaboutheL
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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!
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