The Miseducation of Jimbo Slice

<<I'm doing my thing....>>

Foam Roll - 9 positions

Tennis Ball - Glutes

Treadmill:
2km run - 8 minutes 32 seconds

CrossTrainer:
15 minutes - 278kcals

Very happy with my 2k pace. Wanted to do it sub-9, but I was feeling good so I pushed a bit harder. The second km was done at a 3.58/km pace, so I think I'll give a sub-8 2k a run in a couple of weeks.

According to the computers on the machines, I've burned about 1,000kcals on cardio along today. Jaaaaaays.

brianthebard wrote: »

Lol, just in case there was any confusion I guess? Were you always a freak for volume or did you have to build it up gradually over the years?

If only there were 3years of workouts logged to look at and see... :D

Basically, off the top of my head it went something like;
-Sheiko
-break, but still training 4x per week
-Sheiko
-Smolov
-Lifting 4-5x per week
-Doggcrapp
-Lifting 3-4x per week + metcons, cardio and hill runs
-Smolov for like 5 months outta 6, incl upper body 3-4x per week
-As above, upper body 5-6x per week, plus metcons and cardio as a second session

That's a broad outline of the progression. I'm always striving for more volume. It's effective and I enjoy it!

brianthebard wrote: »

Yeah but (a) you've been training for longer than 3 years iirc, and (b) just because you did Sheiko or whatever doesn't necessarily mean you enjoyed it (obv you answered that part above) or that your body felt good doing it. Plus you've increased your volume even more in the past few months so I thought it would be interesting to see why.

The volume of Sheiko near killed me. That's where it all started like!!

<<You gonna die, big time>>

Foam Roll - Upper Body

HS Shoulder Press:
70kg x15
80kg x12
90kg x10
100kg x8
105kg x6
110kg x4

Dead Stop Smith Press:
65kg 3x8

Military Press:
60kg 5x5

CrossTrainer:
35 minutes - 600kcals

Felt a bit bleh this morning... pee was running bright yellow, so assuming somewhat dehydrated. My left SI joint's flaring up again. Usually happens when my glutes are tight, checked them tdoay in the gym, and I've seen cement blocks with more flexibility. Grrr. Gonna have to work that over the next week. Stretch them before and after training today.

HS press was slick, feeling very strong on them still. Will go +5kg across the board next week.

Dead stop presses were done off a different bench today so I'd a longer ROM, hence the reduced number of reps. I'll stick with the weight next week and go for 10 if I use the same bench, or up 5kg if I use my regular one.

Military Pressing was mega strong again today. Can't decide whether to go up 2.5kg or 5kg next week. I'm probably only gonna get one more of today's session in before I go away, so I might just jump 5kg.

Upping the crosstrainer to 35 minutes per day 4-5x per week this week. I'll go to 40 minutes next week.

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%

Weight on 29/6/10 - 96kg, waist = 33.75 inches, calipers = 9mm, bodyfat = 9.5-10%

Waist is down an inch, calipers down 1mm, but weight's up .5kg??

I was gonna explain this by saying I was dehydrated this morning, but I honestly have no idea what the story is.

First time my waist has been under 34 inches in about 1,000,000 years too

itsallaboutheL wrote: »

are you not spending a fortune on clothes?


/homo

Haha no... I knew I was gonna diet pretty hard so I didn't bother buying any suits etc for the last 9-12 months, I also knew I'd be on study leave for 3 months so by the time I got back my old suits would be WAY too big. So I'm just gonna go shopping a couple of weeks before I go back to work.

My chest, shoulders and arms haven't really decreased in size at all so tees/jumpers aren't too much of a consideration, I'll need a rake load of new shirts tho.

Jeans/pants are a fcuking pain to shop for at the best of times cos my inside leg's a tad under 30 inches. Nobody sells that length like!

Just saw this;

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

I'm away on 11/7/10 so I'll measure that morning and post the difference a year makes.

Gonna make an estimate now;

Weight on 11/7/10 - 94.5kg, waist = 33 inches, calipers = 8mm

brianthebard wrote: »

Could always have the waist taken in a bit.

Trying to take the waist in form 38/40ish inches down to 34ish isn't really gonna work tbh. The body of the jackets look ridic too because they weren't fitted, because well they couldn't be because i was such a fact hunt!

brianthebard wrote: »

Lol didn't realise just how severe the changes would be, suppose they'll always work as your fat clothes.

I'll never be that fat again dude. It was nice at time, but in retrospect, it sucked for everything but lifting.

<<Every minute's like an hour...>>

Foam Roll - 9 Positions

Skull Crushers s/s Barbell Curls:
50kg 3x10/55kg 3x10

Pushdowns s/s Hammer Curls:
3x12/22.5k 'bells 3x10

Push Ups on Med Ball s/s Concentration Curls:
x31/20kg 'bells x15

Hip Drill - 5 movements

Treadmill - 500m in 1 minute 14 seconds (sub 60 second 400m)

CrossTrainer:
35 minutes - 600kcals

Stretch - glutes/IT Bands

Good lifting. Not much left with those reps ranges on the skulls/curls. I'll go up 2.5kg next week but expect to have to change things after that.

Pushdowns on ANOTHER different cable stack, so no point stressing weight here. Hammer Curls were tough today. Stick with the 22's next week.

Med Ball push ups increased by 2 reps, concentration curls up 5kg but down 5 reps. I'll stick with the 20's next week.

Happy with the sub 60 second 400m time. I'm working towards a 3minute 25second 1k. I was gonna go for it today, but my head went after 500m and there was no point from there. I'll grow a pair and go after it fresh this weekend maybe.

CrossTrainer was the usual bleh crap. It's doing what I want tho, so can't complain. Might just bump it to 40 minutes tomorrow. I'm probably going to drop squatting between now and mid-july and focus on getting my endurance up with Kalsu on the horizon.

Glutes are coming back again. Better have a look at quad flexibility as well too.

<<I think I'm in the future...>>

Foam Roll - Upper Body

Lower Body Warm Up - 4 Movements

3 rounds of:
5 pull ups
5 dips
5 back extenstions
5 hyper bench sit ups

Thrusters:
40kg x5
60kg 2x5

Military Press:
47.5kg x15
52.5kg x12
57.5kg x10
62.5kg x8
67.5kg x6
72.5kg x4

Seated Dumbbell Press:
32.5kg 'bells 3x8

HS Shoulder Press:
90kg x5
100kg x5
110kg x9 - PR

Glute and Lower Back Stretching

CrossTrainer:
40 minutes - 713kcals

Another productive session...

The 3 rounds pull up warm up is a bastardized version the CF warm up. All exercises and rounds were done straight thru, but I wasn't running from one station to another or anything.

Thrusters were solid.

Happy with the military pressing. Weight's still embarrassing but at least it's going the right way. I MIGHT eek out another 2.5kg next week, but it'll be a serious push.

Dumbbells were fine, will go to 35kg 3x8 next week.

HS pressing was sweeeeeeeeeeet. I REALLY like it cos I can keep adding weight to it. Makes me feel like I've strong shoulders. Definitely up to 115kg next week.

Cardio was cardio. Bent.

Lower back's a bit stiff, think it's from the CrossTrainer tbh. Stretching etc. We'll see what happens there.