Captain's Log (some new pictures at last) >>>

Ey up fella, good to see a new journal and fresh start - will pop in and see how your doing mate 

Best of luck!

Any plans to hit that stash of epi you bought lol

Sax


Basically you deflate the ball, push through the valve, stick a funnel in and fill with sand.  I filled the hole up with a putty I got in the pound shop. There are vids on youtube. Not got a chance to use them yet 

How heavy did they come out? I suppose difference sized balls and you could have a nice set of different weights.

yungdest81


Good luck Captain Birdseye!

Flanders


Easy... just subscribing to your journal... all the best mate...

Thanks fellas

shields144


  
Thanks mate, that would be helpfull

Check this out:

http://www.bodyresults.com/e2rotatorcuff.asp

Total Body Training  
Week 1, Workout 3
2 sets, 15 reps  

Pre-workout: static and dynamic stretching, rotator cuff warm-up, glute bridges
Front squat: 40kg x15, 42.5kg x15
DB SLDL: 31.5kg x15, x15  
Incline DB press: 26.5kg x15, x12  
Seated row: 50kg x15, x15  
DB preacher curls: 12.75kg x15, x15  
Reverse flyes: 10.25kg x15, x15  
Flat flyes: 16.5kg x15, x15
Cardio: 10mins bike, 2miles walking

Missed some reps on incline DB press, so I may not increase the weight next week.

Disappointed that front squats were so low.

Curls were quite comfortable

Captain T

shields144


 
Thanks mate, that would be helpfull

Check this out:

http://www.bodyresults.com/e2rotatorcuff.asp

Thanks for the link mate.. going to do them a few times a week

Front squats are evil mate, I think you done good, only just coming back, way better than I can manage -  though I could have sworn when you turned your back the bar said "nice going tinkerbell", you should go back there and smash that little metal ***** up!! wtf!! 

Korn


Front squats are evil mate, I think you done good, only just coming back, way better than I can manage -  though I could have sworn when you turned your back the bar said "nice going tinkerbell", you should go back there and smash that little metal ***** up!! wtf!! 

How much had you had to drink last night mate?!

Todays diet and training:

6.45am: 20mins bike - 200cals (will also be walking about 2-3miles during the day)
7.30am: 2 whole eggs, 2 slices burgen, 1 scp whey, 1/2 scp sizeon
10.30am: 2 slices burgen, 75g chicken, 1 slice cheddar, 1 slice ham, 10g extra light philadelphia
1.30pm: 80g tuna, 50g chicken, cucumber, tomato, spinach, 2 oatcakes, 1tsp extra light mayo
4.30pm: 80g tuna, mixed salad, 1tbsp olive oil, 1 bread roll
7.30pm: 2 lamb escalopes, 175g sweet potato, mushrooms, red onion
10.30pm: 1/2 tub quark, 1 scp matrix

Totals:
2145 cals
231g protein (43%)
141g carbs (26%)
73g fat (31%)

Hello..errrm...no reason for me to be here...just on a zoom if that's ok...

I was wondering, if you don't mind...why do you do Glute bridges as a warm up?  I do mine at the end of my hammie workout...if there' s a good reason I may change it round a bit. Sorry to ask question....thanks..

Northerngal


Hello..errrm...no reason for me to be here...just on a zoom if that's ok...

I was wondering, if you don't mind...why do you do Glute bridges as a warm up?  I do mine at the end of my hammie workout...if there' s a good reason I may change it round a bit. Sorry to ask question....thanks..

I do them first because it gets the glutes warmed up and I read that getting them warmed up before squatting increases their utilisation during the squats - and I wanna beef my cheeks up a bit!

Captain T

Sax


Basically you deflate the ball, push through the valve, stick a funnel in and fill with sand.  I filled the hole up with a putty I got in the pound shop. There are vids on youtube. Not got a chance to use them yet 

How heavy did they come out? I suppose difference sized balls and you could have a nice set of different weights.

A regular size ball came to 10.6 kgs and I have a mini basketball at 4.3 kgs.  Going to use them for slams and throws in the garden...if the summer ever starts and it stops being damp and miserable all the time!!!

Captain T

Northerngal


Hello..errrm...no reason for me to be here...just on a zoom if that's ok...

I was wondering, if you don't mind...why do you do Glute bridges as a warm up?  I do mine at the end of my hammie workout...if there' s a good reason I may change it round a bit. Sorry to ask question....thanks..

I do them first because it gets the glutes warmed up and I read that getting them warmed up before squatting increases their utilisation during the squats - and I wanna beef my cheeks up a bit!

aaahhh...I see...thank you for that.  I usually do 3 sets of plie squats with a 14kg weight to warm up cos it fires up the quads, glutes and abductors then go onto squats and stuff....I may move the order around a bit though and see what happens....regretfully I don't need to beef my cheeks up!!! plenty there...lol..but I am trying to firm up and get that great glute/ham tie in look.....anyway, thanks so much for answering...much appreciated.

Alright cap!  bit slow on the uptake!  Didn't know there was a new journal floating about.

Captain T


Todays diet and training:

6.45am: 20mins bike - 200cals (will also be walking about 2-3miles during the day)
7.30am: 2 whole eggs, 2 slices burgen, 1 scp whey, 1/2 scp sizeon
10.30am: 2 slices burgen, 75g chicken, 1 slice cheddar, 1 slice ham, 10g extra light philadelphia
1.30pm: 80g tuna, 50g chicken, cucumber, tomato, spinach, 2 oatcakes, 1tsp extra light mayo
4.30pm: 80g tuna, mixed salad, 1tbsp olive oil, 1 bread roll
7.30pm: 2 lamb escalopes, 175g sweet potato, mushrooms, red onion
10.30pm: 1/2 tub quark, 1 scp matrix

Totals:
2145 cals
231g protein (43%)
141g carbs (26%)
73g fat (31%)

Hi mate....
Try spreading your Burgen with Marmite and Peanut Butter... eggs on top and you'll be in heaven!!!... throw some spinach in to be extra healthy....
 
 

Captain T

Korn


Front squats are evil mate, I think you done good, only just coming back, way better than I can manage -  though I could have sworn when you turned your back the bar said "nice going tinkerbell", you should go back there and smash that little metal ***** up!! wtf!! 

How much had you had to drink last night mate?!

lol!!
 
only water for me mate

good luck mate, will keep popping in here too... hope you stay injury free in this one too :)

Flanders


Hi mate....
Try spreading your Burgen with Marmite and Peanut Butter... eggs on top and you'll be in heaven!!!... throw some spinach in to be extra healthy....
 
 

Marmite...I'm on the hate it list

ItsNOTlikeTHAT


Alright cap!  bit slow on the uptake!  Didn't know there was a new journal floating about.

Now you do so don't be a stranger 

markfj


good luck mate, will keep popping in here too... hope you stay injury free in this one too :)

Cheers mate, I hope so too...or I may hang up my wrist wraps for good...

Total Body Training 
Week 2, Workout 1 
3 sets, 5 reps (antagonistic)

Pre-workout: static and dynamic stretching, rotator cuff warm-up, glute bridges
A: Rack pulls: 122.5kg x5, x5, x5 (+2.5kg)
A: Quad extension: 41kg x5, x5, x5 (+1kg) 
B: Decline bench: 81kg x5, x5, x5 (+1kg)
B: Wide parallel chins: BW+15kg x5, x5, x5 (+2.5kg)
C: Seated DB press: 21.5kg x5, x5, x5 (-5kg)
C: Shrug: 85kg x5, x5, x5 (+5kg)
DB curls: 17kg x5, x5, x5 (+0.5kg)
Cardio: 10min bike, 2 miles walking

DB press was down because last week I was pushing too much and couldn't feel any burn or anything.  Today was much better - did it kinda like an arnold press.

The rest was good.  Rack pulls were better, less use of the back and more hip.