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The Miseducation of Jimbo Slice

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Comments

  • #4442
    Mellor
    Registered Users, Registered Users 2 Posts: 40,398 ✭✭✭✭Mellor


    (Finally) got around to Keffini.

    Was tougher than I thought. Came in about 6m10s - sub 4 feels impossible right now
    Wasn't the smartest idea to attempted it on the hottest day in a long time, 43 degrees. Ugh.
    Whats the rx'd weight of the ball.


  • #4443
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Mellor wrote: »
    (Finally) got around to Keffini.

    Was tougher than I thought. Came in about 6m10s - sub 4 feels impossible right now
    Wasn't the smartest idea to attempted it on the hottest day in a long time, 43 degrees. Ugh.
    Whats the rx'd weight of the ball.

    We use 7kg'ers. Don't even try sub4. It's just not worth it.


  • #4444
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    Hanley, because you do a lot of coaching during the week do you find yourself having to eat more kcals to maintain your BW or would you be eating the same amount without coaching?


  • #4445
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<I'm in here busy looking for the next top model...>>

    Warm up
    -A&P lectures, bleh

    GVT, Week 4, Day 3

    A1) Ring Dips:
    +10kg 10x7

    A2) Pendlay Rows:
    75kg 10x10

    B1) Dumbbell Bench:
    22.5kg DBs 3x10

    B2) Combo Row:
    3x10

    Session done in < 35 mins during lunch break from lectures so rest periods were short.

    Dips were easy actually... was surprised after the difficulty of 10x10 w/ 5kg last time. Rows were good, but left side was tight.

    DB bench and rows were alright... combined the last 2 sets of each into one.

    Back doing scap destroyer work. And my gym mag article came out today....

    248788_10151386855905115_2013307051_n.jpg


  • #4446
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    RidleyRider wrote: »
    Hanley, because you do a lot of coaching during the week do you find yourself having to eat more kcals to maintain your BW or would you be eating the same amount without coaching?

    I'm eating 4,000+ and my weight isn't going up, so yah!


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  • #4447
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    Hanley wrote: »
    I'm eating 4,000+ and my weight isn't going up, so yah!

    I hate you...

    if i ate 4000+ kcals and sat on my office chair id be as fat as L


  • #4448
    Mellor
    Registered Users, Registered Users 2 Posts: 40,398 ✭✭✭✭Mellor


    Hanley wrote: »

    We use 7kg'ers. Don't even try sub4. It's just not worth it.
    Makes me feel a bit more optimistic. I was using a 10kg, the large leather ones. Although its the burpees that hurt the most.


  • #4449
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Tested today...

    2km row in 6m 56s

    40 strict push ups unbroken

    35 strict inverted rows unbroken

    278cm broad jump

    ...and my ****ing weight is DOWN to 93.1kg. This is disgusting. I'm over 5,200kcal today including 2 liters of full fat milk. GOMAD here I come.


  • #4450
    COH
    Registered Users, Registered Users 2 Posts: 7,550 ✭✭✭COH


    Hanley wrote: »
    my ****ing weight is DOWN to 93.1kg. This is disgusting. I'm over 5,200kcal today including 2 liters of full fat milk. GOMAD here I come.

    Take your dietary advice from this fella...

    ms2akg.jpg.png


  • #4451
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    Take your dietary advice from this fella...

    ms2akg.jpg.png

    Yeah valid. I've nothing to show for over 400g of protein today. Ridiculous.


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  • #4452
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    More testing...

    Squat: 180kg
    Bench: 130kg
    Deadlift: 220kg
    Chin: BW +50kg

    All beltless, fatigued and with no psyche up. Happy with where my deadlift was at. All lifts had probably 5-10% left in the tank :)

    ...and my leg felt great too :)

    GVT tonight.


  • #4453
    JoeyDoh
    Registered Users, Registered Users 2 Posts: 291 ✭✭JoeyDoh


    Hanley wrote: »
    More testing...

    Squat: 180kg
    Bench: 130kg
    Deadlift: 220kg
    Chin: BW +50kg

    All beltless, fatigued and with no psyche up. Happy with where my deadlift was at. All lifts had probably 5-10% left in the tank :)

    ...and my leg felt great too :)

    GVT tonight.


    Daaaaamn, nice!


  • #4454
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<so tonight...>>

    ...well, yesterday night

    Warm ups
    -lots of coaching

    GVT, Week 4, Day 4

    A) Safety Bar Squats:
    80kg 10x10 w/ 90s recovery

    B1) Fat Bar Curlzz:
    27.5kg 10x10

    B2) Close Grip Bench:
    70kg 10x10 - every 90s

    ...and then I'd the best laugh ever watching Kevpants do a RevFit conditioning workout. Made my day seeing how much pain he was in after.

    Everything there was fine, 90kg it is next week. Leg still awesomely pain free.

    Ne-Yo tonight, training tomorrow.


  • #4455
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    How is the beta alanine and creatine going?

    Have you loaded enough that you notice a difference from the beta alanine?


  • #4456
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    How is the beta alanine and creatine going?

    Have you loaded enough that you notice a difference from the beta alanine?

    Well I rowed a 2km PR having not done any conditioning for months...

    Very hard to tell tho because I never do high rep weight training. All I know is I'm recovering well and lifting solidly. So maybe?!


  • #4457
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Skyfall....>>

    Warm up
    -eggs and bacon

    GVT, Week 5, Day 2

    A) SLDL:
    120kg 5x10 w/ 90s recovery

    B) SSB GM:
    60kg 5x10 w/ 90s recovery

    C1) Seated FG DB Curls:
    10kg DBs 10x12

    C2) Reverse California Press:
    10x10

    Mneh. Had to pull the plug on Saturday after 1 set of 90kg x10 benching and x10 fat grip pull up'ing because my pec feels ropey. Today's training was slightly better. Got thru it all ok. And capable of more weight across the board. Will be moving up to 15kg DBs on the curls next for sure and potentially reintroducing barbell floor pressing @ 72.5kg if my chest feels good.


  • #4458
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    Had a read of your article in gym magazine today. Very interesting read! Fair play on the records also!

    Gonna give the programme you put in the article a lash also! I'll be back with my results ;)


  • #4459
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    5,500kcals in, still hungry.

    Up since 5am.

    92.5% on an anatomy and physiology exam too.

    Good oul day.


  • #4460
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    5,500kcals in, still hungry.

    im-not-saying-you-have-ass-worms-but.jpg

    :pac:


  • #4461
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Can't stay young forever...>>

    TUESDAY:
    15 minutes of scap strengthening and mobility work

    WEDNESDAY @ Urban Fitness:

    BLOCK1 - 15 min AMRAP (10 rounds);
    -ring push up x12
    -chinzz x5
    -double KB front squat x5
    -TRX pike x12

    BLOCK2 - 10 minute "I go, you go" Javorek Complex w/ 50kg (5 rounds each);
    -RDL x5
    -Bent row x5
    -Clean x5
    -Push press x5
    -Split squat x5 e/s
    -Squats x5


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  • #4462
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<do do do do do...>>

    GVT, Week 5, Day 4 (day 3 skipped)

    A) SSB Squats:
    90kg 10x10 w/ 90s recovery

    B1) Fat Bar Curlzz:
    30kg 10x10

    B2) CG Floor Press:
    72.5kg 10x10 w/ 60s between sets

    Still glued at 95kg even tho I've eaten 5,500kcal for a week. Doing my absolute nut in. Feeling strong and fit tho. Will just stick at it for a couple of months and see what happens.


  • #4463
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    Still glued at 95kg even tho I've eaten 5,500kcal for a week. Doing my absolute nut in. Feeling strong and fit tho. Will just stick at it for a couple of months and see what happens.

    Are you trying to gain a bit of bodyfat as well?

    Isn't there a natural limit of around 1kg per month of lean muscle if you are still noobish? With your years of training I can't imagine you putting on lots of muscle fast.


  • #4464
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    Are you trying to gain a bit of bodyfat as well?

    Isn't there a natural limit of around 1kg per month of lean muscle if you are still noobish? With your years of training I can't imagine you putting on lots of muscle fast.

    Does anyone try to gain bodyfat?! Of course I'm not!!!

    And I've never trained for size, so was hoping my body would be good to me.


  • #4465
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    So today was...

    BREAKFAST:
    4 eggs, 1 scoop of whey, 125ml of yoghurt and 50g almonds

    LUNCH:
    200g chicken w/ salad & Pesto

    DINNER:
    400g chicken w/ mixed salad

    DINNER 2:
    3x eggs

    SNACKS:
    2l of full fat milk
    135g of fruit and nut mix
    3 scoops of whey
    ...and I might just eat anything else I can get my hands on

    I mean that doesn't even look like 5,000+kcal anymore.


  • #4466
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    Does anyone try to gain bodyfat?! Of course I'm not!!!

    Didn't you feed yourself up to 120kg :pac::pac:

    Though I don't know how lean you are, only remember ab pic and you have high activity level so thought you might be feeling crap if you are hoovering around low bf %.


  • #4467
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Pad work and boxing drills for 40 mins.. craic.


  • #4468
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<you can have some more of me...>>

    This is hardly worth logging, but...

    KB Snatch:
    24kg x5 each side, on the minute every minute for 5 minutes


  • #4469
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<I still believe...>>

    GVT, Week 5, Day 4

    A) SLDL:
    125kg 5x10 w/ 90s between sets

    B) SSB GMs:
    65kg 5x10 w/ 90s between sets

    C1) Seated FG DB Curlzz:
    15kg DBs 10x8

    C2) CG Bench:
    72.5kg 10x10 w/ every set starting on 90s mark

    Good session. SLDLs are getting easier. Will keep adding 5kg.

    Skipped heavy pressing again this week to give my chest a bit more time. Will get back on it next week.


  • #4470
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<don't you worry...>>

    YESTERDAY:

    KB Snatch: 24kg x5 per hand on the minute every minute for 5 minutes

    TODAY:

    GVT, Week 6, Day 1

    Warm Up:
    Scap work
    Physio rehab for hip

    A1) Ring Dips:
    BW +10kg 10x10

    A2) Pendlay Row:
    80kg 10x10 w/ 60s between sets

    Good sesh. Chest feels solid injury wise and also strong. Rows were very easy. up to 85kg next obviously, dips... I dunno. 12.5kg I guess.


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  • #4471
    blah88
    Registered Users, Registered Users 2 Posts: 139 ✭✭blah88


    No offense here, but surely it's tough to maintain good form near the end of the 10 x 10 Pendlay Rows? My lower back hurts just thinking about it.


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