The Miseducation of Jimbo Slice

Liam Henners257 wrote: »

30 rounds of that torture?
id let them off the 7.5kg!

right lad, cheers, ill try that tonight.
my 12 week teacher holidays have just kicked in and its time to get under 100kg by sept 1st

Just saying its not Kalsu... It's like saying ya ran a 5k but only covered 4.2k. It doesnt have to be 30 rounds either... just as many as it takes to hit 100 thrusters. Actually, did I even say what the workout was?

It's 5 burpees, on the minute, every minute, then thrusters w/60kg for the rest of the minute (or however many you choose to do) until 100 thrusters are reached.

I'm 97kg on the button right now. Gunning for at least 94kg by July 5th when I fcuk off to Marbella for a week.

<<I got a 20 dollar bill...>>

YTWLs:
3kg 'bells, 5 reps per letter x3

Incline Bench s/s DC Rows:
60kg x5/plate 25 x10
70kg x5/plate 30 x10
80kg x5/plate 30 x10
85kg x5/plate 30 x10
90kg x5/plate 30 x10

HS Bench s/s HS Pulldown:
60kg x15/60kg x15
70kg x12/65kg x12
80kg x10/70kg x10
90kg x8/75kg x8
100kg x6/80kg x6
110kg x4/85kg x4

Dumbbell Bench s/s Kroc Rows:
37.5kg 'bells x13/40kg 'bells x22

DC Chest Stretch:
15kg 'bells - 60 second hold

Quad and Glute stretch - 2 minutes each per leg

Calf and IT Band - 1 minute each per leg

Was outta bed at 5.30am.... was proofing a set of accounts at 6am with breakfast... at my desk by 6.45am and on my way to the gym by 7.30am... finished training by 9.... Home by 9.30... and now I have to figure out what to do with the rest of my day!!!

Incline benching was actually better than expected. I thought it was going to be awful. It's still embarrasingly weak, but it'll come up over the next couple of months I expect. +5kg to all sets next week I reckon.

DC rows have a really nice feeling in the lower lats, may increase the weight on two of the sets next week.

HS bench is in the crapper, but that's to be expected considering I haven't really trained my chest in over 2 months. I'll add 10kg to everything next week because it wasn't the worst today.

HS pulldown was a nice feeling, +5kg there I reckon.

Dumbbell bench is shoooooockingly poor. My shoulder's were seriously fatigued from yesterday and I suffered as a result - no big deal.

Kroc Rows are in the sh!tter too but that's mainly cos I only did as many as my left side could tolerate and my shoulder's fatiuging quite quickly because of the injury.

Was reluctant to do the pec stretch but I'm glad I did. Got some blood in and stretch me out a bit, no pain either. I didn't push it as hard as normal but I'll drop into it a bit more session by session.

Back to the gym tonight for a bit of LIT cardio.

Parsley wrote: »

Hellish ain't it? what'd ya rate?

Wasn't that bad at all really, I wasn't pushing too hard - 85 to 90% effort maybe. Stroke rate was around 31 spm I think, probably increased a tad over the last 500 cos I knew I was on for a PR if I kept the pace up a bit.

What sorta stroke rate is optimal? (if there is one)

Liam Henners257 wrote: »

that's a good time.
I did 2000m for the first time in years yday and got 8.35.

Thanks dude. Like I said above, I wasn't pushing. I just wanted to keep my 500m time around 1.50. I'd say I'd be able to keep it at 1.45 and take a run at sub-7. Might try it later this month.

For anyone that cares... this is going to be my diet for the next 4 weeks;

7am:
Bowl of Special K
Chicken fillet
Piece of fruit
3 fish oil tabs
1 multi vit tab

10am:
50g whey
30g vitargo
10-15g creatine
10g glutamine

12pm:
some fruit
50g whey
2 dessert spoons of peanut butter

3pm:
chicken fillet
1 dessert spoon of peanut butter

6.30pm:
meat of some sort
small amount of potato
veg

10pm:
2 scoops of protein
2 dessert spoons of peanut butter
3 fish oil tabs

That's 6 meals, approx. 2,600kcals, 265g of protein, 100g of carbs and 120g of fat.

I'm going to be tonnes of fun to be around for the next month.

95.5kg this morning, 34.75inch waist, 36 inch love handles

I think that's the lightest I've been in a long long time. Possibly 2 years. Anyway, call this the before photo, taken about 10 minutes ago;

2008
Weight on 14/5 - 103.5kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

2009
Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

Weight on 12/7/09 - 103.75kg, waist = 37 inches, calipers = 17-18mm, bodyfat = 17ish%

Weight on 20/12/09 - 97kg, waist = 34.5 inches, calipers = 11mm, bodyfat = 11ish%

2010
Weight on 11/6/10 - 95.5kg, waist = 34.75 inches, calipers = 10mm, bodyfat = 10.5ish%

So I'm certainly the lightest I've been in the last 2 years, probably the lightest I've been since midway thru 2007. I don't know how I feel about that.

cardio,shoot me wrote: »

95kg is more than 200lb dumbass :P]

edit:whats with all the swans?

edit2: looking good man

Swans are vile creatures. Funny story actually... I was out at the little park just beside Blackrock Dart station last night. Chilling on the grass beside the lake and there was a mother duck and some baby duckies just chilling by the side of the lake. Some signets (baby swans) came swimming over towards them and the parent swans followed....

The f*cking sh!t head parent swans came over and started trying to attack the baby ducks. It was so unfair, two big swans against one little duck and her 4/5 babies. The babies were so young, couldn't have been more than a couple of weeks old. They literally couldn't even run away. They got up, took a few steps and then just sat down again. Mummy duck took up a defensive position and I was like "right... f*ck this, lets see how the swans like it".

Went and stood beside the baby ducks and started kicking at the swans. There was a tense stand off for a few seconds (seriously) where the swans sorta looked like they were up for a fight. They thought better of it, the little sh!te bags, and backed off. I'll be back to check on the baby ducks soon, and if I hear of any trouble, there's gonna be some swans with broken necks.

Dead Ed wrote: »

You sir are off your rocker !

There is a lot to be said for winding the ****ers up though, grumpy little ****s.

I most certainly am not!! Swan's are f*cking bullies. And anyone who went to school with me knows if there's one thing I hate, it's bullies. I got in so much trouble sticking up for smaller, weaker kids!!

Here's the attack as it took place;