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Comments

  • #932
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    It definitely helps when you're benching a lot or feeling some elbow pain, doesn't even have to be heavy just regularly getting the blood flowing more.


  • #933
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Smolov Day 4
    10 x 3 @ 80%

    Loads of Activation Stuff

    Bench
    bar 3 x 15
    60kg 3 x 5
    80kg x 5
    100kg x 3
    110kg x 1
    120kg 10 x 3 last set was 5 just because i could :o

    Pendlays
    60kg x 5
    70kg x 5
    80kg x 5
    90kg 7 x 5 should really up the weight

    Fapping about with lunges and some light lower back work

    Seated Alt Elbow Flexors :pac:
    18kg 'bells
    5 x 26

    Treadmill
    10 mins at some ludacrous incline.

    Not too shabby :cool:


  • #934
    Edwardius
    Registered Users, Registered Users 2 Posts: 3,234 ✭✭✭Edwardius


    itsallaboutheL wrote: »
    Loads of Activation Stuff
    What are you activatin' dude?


  • #935
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    Dead Ed wrote: »
    What are you activatin' dude?

    old women.....


  • #936
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Dead Ed wrote: »
    What are you activatin' dude?

    shoulders, RTCs, Back etc


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  • #937
    Edwardius
    Registered Users, Registered Users 2 Posts: 3,234 ✭✭✭Edwardius


    itsallaboutheL wrote: »
    shoulders, RTCs, Back etc
    It seems to be hindering your bench press :P

    Only messin, nice work dude! What exercises do ya do for this? Benching seems to destroy me shouders for some reason...


  • #938
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Dead Ed wrote: »
    It seems to be hindering your bench press :P

    Only messin, nice work dude! What exercises do ya do for this? Benching seems to destroy me shouders for some reason...

    This

    Dislocates, general stretches, light raises etc.


    If you narrow your grip it should take some pressure off the shoulders.


  • #939
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    This Afternoon

    Wasn't much happening work wise so just went to the gym for something to do.

    Loads of warm up crap

    Front Squats
    Bar 4 x 10

    Squats
    60kg x 5
    70kg x 5
    80kg x 5
    100kg x 5
    110kg x 5
    122.5kg 3 x 5

    DB Lunges
    think they were 16kg 'bells
    x 10 each side

    then realised i was fat enough to do bodyweight
    4 x 10 each side

    RDLs
    worked up to 70kg 3 x 10
    i'm trying to add in light lower back/posterior chain stuff here and there just to stay safe.

    Floor Wipers
    4 x 15

    Hammers
    1 set


  • #940
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    itsallaboutheL wrote: »
    RDLs
    worked up to 70kg 3 x 10
    i'm trying to add in light lower back/posterior chain stuff here and there just to stay safe.

    unilateral db ham work?


  • #941
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    brianthebard wrote: »
    unilateral db ham work?

    what about it?


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  • #942
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    less weight = less pressure on the disc, but good/better training stimulus.


  • #943
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    brianthebard wrote: »
    less weight = less pressure on the disc, but good/better training stimulus.

    The lunges..... i've also been doing swiss ball hamstring curls and other stuff that i havn't been logging.. coz its ghey


  • #944
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    *sigh* I was trying to suggest single leg rdl's as a way of doing them without overloading your back.


  • #945
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    brianthebard wrote: »
    *sigh* I was trying to suggest single leg rdl's as a way of doing them without overloading your back.

    well **** man, lunges are a unilateral ham exercise!, ya coulda just spat it out!! :)


  • #946
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    itsallaboutheL wrote: »
    well **** man, lunges are a unilateral ham exercise!, ya coulda just spat it out!! :)

    I quoted your rdl message! I know lunges involve the glutes and hams but not exactly the same. All clear now I hope. ;)


  • #947
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Smolov Week 2 Day 1
    70% +2.5kg 6 x 6

    Activation Stuff

    Bench
    Bar 3 x 15
    60kg 3 x 5
    80kg x 5
    100kg 6 x 6 ( i know i shouldn't but i did 10 on the last set.)

    Standing Press (just to annoy the two lads)
    50kg x 10
    60kg x 5
    70kg x 6
    60kg 3 x 8

    BORs
    60kg x 10
    70kg x 10
    80kg 5 x 10

    Curls In The Squat Rack
    Oly Bar ~ 8 x 10

    Handy.


  • #948
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    itsallaboutheL wrote: »
    i'm trying to add in light lower back/posterior chain stuff here and there just to stay safe.

    Try these in the Smith Machine or power rack. My lower back fatigues before the rest of me so I like these for keeping the stress off the lower back but hitting the rest of the posterior chain.

    https://www.youtube.com/watch?v=5PkoHvtd12c


  • #949
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I'm taking 2 days off now, so don't be giving out to me

    Today

    Smolov Week 2 Day 2
    7x5 @ 75% + 2.5kg

    Bench
    bar 3 x 15
    60kg 3 x 5
    80kg x 5
    90kg x 5
    107.5kg 7 x 5 mmm, this bores me.

    Bent Over Lateral Raises
    22kg 'bells
    5 x 10

    Reverse FLye Machine
    some weight
    x 20

    Upright Rows
    60kg
    x10 couldnt be arsed


  • #950
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Also i'm ****ing sick of being small, once i start work i'm spending 200 bucks on myprotein straight away and eating to 17 stone for the craic.


  • #951
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Yesterday

    Smolov Week 2 Day 3
    8x4 @ 80% +2.5

    115kg 8 x 4

    Lat Pulldowns
    Lots

    I'm gonna have to weigh up the risks of benching tomorrow, the bench in the gym is a serious hazard at the mo.

    I got a pic of it, i'll throw it up at some stage.


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  • #952
    Magic Eight Ball
    Closed Accounts Posts: 2,420 ✭✭✭Magic Eight Ball


    itsallaboutheL wrote: »
    Also i'm ****ing sick of being small, once i start work i'm spending 200 bucks on myprotein straight away and eating to 17 stone for the craic.

    Imagine how I feel.. :(


  • #953
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I'm seriously losing size. Or else i've developed bigorexia. My diets a joke.

    Smolov Week 2 Day 4
    10 x 3 @ 85% +2.5 kg


    Bench
    bar 3 x 15
    60kg 3 x 5
    80kg x 5
    100kg x 3
    110kg x 3
    122.5kg 10 x 3

    Pendlays
    60kg x 10
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    95kg 5 x 5 ( may have been 6 or 7 i wasn't paying attention)

    Elbow Flexors
    a heap

    The bench in my gym is dying a slow death, it's pretty dangerous tbh.
    If Drifter was any good he'd let me bench in his gaff for a week.


  • #954
    cardio,shoot me
    Registered Users, Registered Users 2 Posts: 3,462 ✭✭✭cardio,shoot me


    put up the pic!


  • #955
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    itsallaboutheL wrote: »
    I'm seriously losing size. Or else i've developed bigorexia. My diets a joke.

    Smolov Week 2 Day 4
    10 x 3 @ 85% +2.5 kg


    Bench
    bar 3 x 15
    60kg 3 x 5
    80kg x 5
    100kg x 3
    110kg x 3
    122.5kg 10 x 3

    Pendlays
    60kg x 10
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    95kg 5 x 5 ( may have been 6 or 7 i wasn't paying attention)

    Elbow Flexors
    a heap

    The bench in my gym is dying a slow death, it's pretty dangerous tbh.
    If Drifter was any good he'd let me bench in his gaff for a week.

    im a pri*k deal with it.


  • #956
    Inspector Coptoor
    Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    itsallaboutheL wrote: »
    Also i'm ****ing sick of being small, once i start work i'm spending 200 bucks on myprotein straight away and eating to 17 stone for the craic.


    Im sick of being over 17 stone!

    June 2009 - 16.5 stone.
    December 2009 - 18.8 stone
    Feb 2010 - 16.5 stone
    June 1st 2010 - 17 stone 12 lbs

    June 22nd 2010 - 17 stone 7lbs

    Goal: 15.5 stone by Sept 1st.
    hmmmmmmm

    Eating to get heavy is fun albeit expensive.
    I have a mass gainer, a reflex one, vanilla flavoured, 2.5kg tub with one scoop gone out of it, thats free to a good home if interested.
    Sent my dad into the shop for me one day to buy reflex protein and he came home with that and i opened it by mistake.

    a mass gainer is one thing i DEFINITELY do NOT need.


  • #957
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Liam Henners257 wrote: »
    Eating to get heavy is fun albeit expensive.
    I have a mass gainer, a reflex one, vanilla flavoured, 2.5kg tub with one scoop gone out of it, thats free to a good home if interested.
    Sent my dad into the shop for me one day to buy reflex protein and he came home with that and i opened it by mistake.

    a mass gainer is one thing i DEFINITELY do NOT need.

    LOL :D

    I dunno, i change my mind constantly.
    If i do it, i'll take my time about it!


  • #958
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Smolov Week 3 Day 1
    6x6 @ 70% +5kg

    Bench
    bar 3 x 15
    60kg 3 x 5
    80kg x 5
    102.5kg 6 x 6

    Bent Over Lateral Raises
    24kg 'bells
    4 x 8..... tuff enough

    BTNP
    50kg
    3 x 12

    Bleh.

    https://www.youtube.com/watch?v=XVDs45pkPcA


  • #959
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    All the big boys do burpees.... :D


  • #960
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    G86 wrote: »
    All the big boys do burpees.... :D

    Not happening!!

    This AM

    Loads of warming up

    Squats
    bar x 15
    60kg 2 x 5
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 5
    120kg 2 x 8

    Hang Cleans
    w/ the odd push press
    60kg x 5
    65kg x 5
    70kg x 5
    75kg x 5

    PCs with PP
    80kg x 1
    85kg x 1
    90kg x 1

    RDLs
    60kg x 10
    70kg 4 x 8

    GMs
    60kg x 8
    70kg 2 x 8

    Couple of Plate Hammers


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  • #961
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    My upper back is in tatters, i'd kill for a foam roller.


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