The Miseducation of Jimbo Slice

Hanley

A1) Pull Ups: 3x8 @ 40X0
A2) Reverse Grip Bent Over Row: 62.5kg 3x12 @ 30X0
A3) Chest Supported Row: +15kg I think 3x25

B1) Lat Pulldown: +60kg 3x6 @ 4020
B2) Seated Cable Row: 3x12 @ 30X0
B3) Straight Arm Pulldown: 3x25

C1) Alternating DB Curls: 17.5kg DBs 3x6 @ 4010
C2) Barbell Curl: 25kg, 20kg, 15kg x12 @ 30X0 (attempting...)
C3) Machine Curl: 3x25

I dunno if those were the weights. Had to sub in a few exercises in places cos the bits I wanted to use were in use. And I don't really give a **** about logging them because the pump was outrageous, and I worked my ass off.

Also - got a haircut and bought myself a present today

Stench Blossoms

What did you buy yourself?

Hanley

A) Front Squat: 150kg 3x1

B1) Front Squat:
125kg x6
115kg x6
105kg x6
95kg x6

B2) Back Squat:
125kg x12
115kg x12
105kg x12
95kg x12

B3) Lunges:
4x25 each leg

F...M...L.

Added in an extra set and went up 5kg on everything today. Same again next week so.

Left Newcastle at 6am this morning and worked on biz stuff for about 12 hours yesterday so absolutely exhausted at the moment.

Thank god tomorrow's an easy day.

Hanley

Stench Blossoms wrote: »

What did you buy yourself?

BLING

Hanley

A1) Military Press: 55kg 3x6 @ 40X0
A2) Seated DB Pres: 12.5kg DBs 3x12 @ 30X0
A3) Front Plate Raise: 20kg 3x25

B1) Ring Rips: 2x6 @ 40X0, 1x6 @ survival mode
B2) TRX Push Ups @ 30X0
1x12
2x broken up sets
B3) DB Flys: 10kg 3x25

C1) Skull Crushers: 30kg BB 3x6 @ 40X0
C2) CG Bench: 30kg BB 3x12 @ 30X0
C3) Kickbacks: 5kg 3x25 e/s

Yup... kickbacks. Suck it.

COH

There's a T-Nation article somewhere about kickbacks recruiting more tricep muscle fiber than dips.

Hanley

COH wrote: »

There's a T-Nation article somewhere about kickbacks recruiting more tricep muscle fiber than dips.

Know why I chose em?

The skull crushers had a MASSIVE long head recruitment, the CGBPs smashed everything and I wanted to hit the short head too.

FO' REALZ.

Hanley

A) Deadlift:
225kg x2 w/ belt
..then nothing - couldnt' get 225 passed my knees once.

Sumo Deadlift:
100kg x3
120kg x3
140kg x3
160kg 5x3 - no belt

3 rounds of;
C1) SLDL: 145kg x6 @ 40X0
C2) KB Swing: 40kg x12
C3) Good mornings: 45kg 3x25 @ 20X0
10s break between exercises, 3 minutes between rounds

The good 225 x2

https://www.youtube.com/watch?v=rIGFO4TCxzc

I dunno what to say. I've never felt like crying in the gym until today.

First time deadlifting in the morning ever, but that's still no excuse. My deadlift's gone from 220x5 beltless back to 225 x2 with a belt in 2 months.

That's easily the most frustrating thing I've ever experienced in the gym.

To the point where I just want to forget about strength for the next year and focus on bodybuilding. I can't handle the continual disappointment of lifts going great, and then falling apart.

/emo

oq4v3ht0u76kf2

Sucks man. I pulled 255kg in mid-December and 240kg for 3. Went for 240kg in early-February and may as well have been attempting 500kg for all the moving it did.

I let myself get woefully lazy for a few weeks though. You seem to have the opposite problem... training splits like a banshee and then throwing big strength in there as well.

Put it this way... if I showed you my log and it included all the training, recovery (or lack thereof), travelling, etc. that you've done in the last few weeks and then asked why I couldn't do more than one 225kg double at stupid o'clock in the morning... what would you tell me?

Hanley

Nikolas Raspy Pool wrote: »

Sucks man. I pulled 255kg in mid-December and 240kg for 3. Went for 240kg in early-February and may as well have been attempting 500kg for all the moving it did.

I let myself get woefully lazy for a few weeks though. You seem to have the opposite problem... training splits like a banshee and then throwing big strength in there as well.

Put it this way... if I showed you my log and it included all the training, recovery (or lack thereof), travelling, etc. that you've done in the last few weeks and then asked why I couldn't do more than one 225kg double at stupid o'clock in the morning... what would you tell me?

You take your sense and logic, and you shove it!!!

Hanley

A1) Pull Ups: 3x6 @ 40X0
A2) Reverse Grip Bent Over Row: 65kg 3x12 @ 30X0
A3) Singel Arm DB Row: 15kg DB 3x25 w/ pause at top

B1) Chin Up: 3x6 @ 40X0
B2) Prone Row: 10kg DBs 3x12 @ 30X0
B3) Prone Flys: 5kg DBs 3x25

Trained with Robbie up in Na Fianna today. Great catching up and a good sesh.

Biceps later.

Hanley

I just finished a biceps workout...

A1) Gironda Drag Curl: 30kg 4x6 @ 4010
A2) Standing DB Curl: 10kg DBs 4x12 @ 3010
A3) Low Incline DB Curl: 5kg DBs 4x25

POOOOMP

Hanley

Hanley wrote: »

A) Front Squat: 150kg 3x1

B1) Front Squat:
125kg x6
115kg x6
105kg x6
95kg x6

B2) Back Squat:
125kg x12
115kg x12
105kg x12
95kg x12

B3) Lunges:
4x25 each leg

F...M...L.

Added in an extra set and went up 5kg on everything today. Same again next week so.

Left Newcastle at 6am this morning and worked on biz stuff for about 12 hours yesterday so absolutely exhausted at the moment.

Thank god tomorrow's an easy day.

Gotta do this in 3 hours with 5kg more on everything. Fear is setting in already.

Sangre

Film the whole thing and use it for the application of future 'MTFU' cream.

Hanley

A) Front Squat: 150kg, 155kg, 160kg x1

B1) Front Squat:
130kg x6
120kg x6
110kg x6
100kg x6

B2) Back Squat:
130kg x12
120kg x12
110kg x12
100kg x12

B3) Lunges:
4x25 each leg

Never been a great front squatter, so happy with this.

https://www.youtube.com/watch?v=kpS9pm5qiuA

WHIP IT!

You're nearly as bad at front-squatting as ya are at wearing shirts :pac:;):p

Hanley

A1) Military Press: 60kg 2x6, 1x5 and a push press @ 40X0
A2) Seated DB Pres: 15kg DBs 1x12 and 2x broken up 12s @ 30X0
A3) Front Plate Raise: 20kg 3x25

B1) Ring Rips: 3x6 @ 4010 FINALLY
B2) Ring Push Ups @ 3010
1x12
2x broken up sets
B3) DB Flys: 10kg 3x25

C1) Skull Crushers: 35kg BB 3x6 @ 40X0
C2) CG Bench: 35kg BB 3x12 @ 30X0
C3) One Arm Cable Pushdown: 3x25

Wasn't gonna train. Walked into town to buy some books listening to Phil Learney podcast, decided I wanted to train.

Also decided I wanted to up the weights and push a bit. Had a good session.

Still pumped a few hours later

Hanley

A) Deadlift:
230kg 3x2

Sumo Pull:
140, 160, 180kg x3
200kg 2x3

3 rounds of;
C1) SLDL: 150kg x6 @ 4010
C2) KB Swings: 44kg x12
C3) GMs: 50kg x25

...holy-f*ck-my-life. That was HARD. Back is in RIBBONS after it. Not sure if it's the good way or not.

Very very happy with thedeadlifting today. Changed my start position a tad and the bar moved so much better.

Sumo's were ok. Could probalby do with moving my hips about a bit, but they're getting there.

The circuit is just brutal. Felt like someone slid 2 bottles of coke up underneath my erectors they were so pumped and full.

230kg x2 (first set)

https://www.youtube.com/watch?v=V-0G3X-R-Go

200kg x3 (second set)

https://www.youtube.com/watch?v=9nkx_lhaanE

Hanley

A1) Pull Ups: +5kg 3x6 @ 40X0
A2) C/S Barbell Row: 40kg 3x12 @ 3010
A3) Rear Delt Fly: 5kg DBs 3x25

B1) Drag Curl: 40kg 3x6 @ 4010
B2) Standing DB Curls: 10kg DBs 3x12 @ 3010
B3) Incline DB Curls: 5kg DBs 3x25

Last session before holidays. Off to NY for a week. Expecting to come back fat as f*ck.

Hanley

Hotel workout in NYC... Love this city.

A1) Split Squats w/ BW 3x12
A2) Incline DB Flys w/ 25lb 3x12

B1) Single Leg DLs 3x12
B2) Prone DB Row 3x12

C1) Low Incline DB Curls 3x12
C2) Lying DB Extensions 3x12

...all done with 4 second negatives. In the worlds SMALLEST hotel gym.

Been walking for 6+ hours a day too over here so haven't got too fat. Yet.

Off to train @ 24 Hour Fitness now.

Hanley

A1) Seated DB Press: 60lb 3x6 @ 4010
A2) Lateral Raises: 20lb 3x12
A3) Front Plate Raise: 45lb 3x25

B1) Incline DB Press: 65lb 3x6 @ 4010
B2) Machine Press: 3x12 @ 4010
B3) Cable Fly: 3x25 @ 3010

C1) Skull crushers: 30lb+bar 3x6 @ 4010
C2) CG bench: 30lb+bar 3x12
C3) Overhead rope extensions: 3x25

Tried to find 24 hour fitness, but got lost and found a Planet Fitness instead.

"Balls to that", I said, I'll go for a run and find something better.

....and then I happened upon this magical place - voted one of the 6 best gyms in the US by muscle and fitness magazine.

Hanley

A1) Pull Ups 3x6 @ set1: 3030, set2: 4010, set3: desperately hanging on for dear life
A2) Rev. Grip Bent Over Row 67.5kg 3x12
A3) KB Row 16kg KB 3x25

B1) C/S Row 40kg 3x6 @ 4020
B2) Machine Pulldown 60kg 3x12 @ 2010
B3) Rear Delt Flys 5kg 3x25

C1) DB 21s, really 18s 5kg DBs 3x6 per position
C2) Drag Curl 42.5kg x12, 40kg x12, 30kg x12 @ 3010
C3) Low Incline DB Curl 7.5kg x25, 5kg 2x25

Didn't plan on training. Kev asked if I was around. Did some training. Got a nice pump.

Those slow up, slow down pull ups are SICK.

Hanley

A1) Incline Bench: 80kg 2x6, 75kg x6 @ 4010
A2) 1.5s Dumbbell Presses: 25kg x12, 22.5kg 2 x broken up sets of 12
A3) Dumbbell Flys: 10kg 3x25

B1) Machine Press: 40kg worth of plates 3x6 @ 4010
B2) Barbell Press: 30kg 1x12, 2x broken up 12s @ 3010
B3) Lateral Raises: 5kg 3x25

C1) Skull Crushers: 35kg 3x6 @ 4010
C2) CG Bench 35kg 3x12 @ 3010 with lots of broken up sets
C3) Overhead Rope Extensions: 3x25

Pumptastic.

Feel like a creep using such light weights. Will need to do something serious to recover strength after all of this I reckon, but hopefully laying down a layer of new muscle will transfer over onto back end gains.

Great day for me today;

-coached/spoke for 7 hours in the gym
-lots of PRs were hit (90k squat to 105k and 105k to 130k dead in 10 weeks were my faves)
-Ginto's home for a couple of weeks, nice to see him, and he brought treats
-One of my coaches delivered an absolutely kick ar$e ladies seminar
-I got to train even after all that
-Eat really well for the day, and now going on the piss with my best mates

.....#BanterPR

Hanley

Woke up sick on Monday. Decided to try training anyway. **** you deadlifts.

Deadlift: up to 220k x1, missed 235k - not surprised

B1) GHR 3x6
B2) Leg Curls 3x12 @ 4010
B3) GMs 3x25 @ 3010

Hammies in a hoopie.

Hanley

Early morning in flyefit, gym was busy, triset wasn't happening.

A1) Incline DB Bench: 5x10, 1x9,7,7,8,7 (88 reps in total)
A2) Rev. Grip BO Rows: 60kg 10x10 @ 3010 - too light

B1) Incline Flys: 10kg DBs 3x15
B2) Scap Pull Ups: 3x15

Pumpy and tiring. Going up wit the DBs and Rows next week. Or whenever I come back to them.

Hanley

15 minutes:
A1) Squat x5
A2) Incline DB Press/Fly x10

..got 60,100,120,140,160 on the squats

12 minutes
B1) GHR x5
B2) Chinzz x5 @ 4010

...did like 6 rounds I think

8 minutes
C1) Low incline DB curls x12
C2) Tricep pushdown x12



Feeling like a big hairy dump since I got back from NYC. Have some bug I can't shake. Just trained to train there. Was happy enough.

Big projects on the horizon over the next while, so just getting any training is will be welcome.

Hanley

Juh-vuth-ah

A1) Incline DB Bench @ 3010:
35kg DBs 3x10, then x9,7,6,6,7,6,6

A2) Rev. Grip Bent Over Row @ 3010:
70kg 10x10

B1) Incline Flys:
12.5kg KBs 3x15

B2) Pulldowns @ 4010:
3x15

1 minute rest between all sets.

Will up the DBs to 37.5kg next time, and the rows +5kg. And now I need to plan the rest o my cycle.

Upper body like a bro.

Lower body like a boss.

colman1212

Is this a German Volume training cycle?

Hanley

colman1212 wrote: »

Is this a German Volume training cycle?

Something like that.

GVT upper.
Gillingham DL lower.

Hanley

Day 1 of Gillingham...

A) Front Squat:
140kg 5x2

Rack Pull From Right Below Knee:
warm ups to 200
220 x1
*belt*
240 x1
250 x1
260 x1 - surprising

C) RDLs:
120kg 4x10

D) Snatch Grip Shrugs:
80k 3x12 @ 4010

Working off memory for that day. I think it's correct. Shrugs instead of rows cos I'm doing rows on other days, and I want a big yoke.

Biggest challenge on the RDLs is my detached rotator cuff muscle. Can't do high reps very well cos of it.

Rack pulls were strong than expected!