Westside, Kiwi's and Training OCD!!!! welcome to my world...

haha.. cheers mate!!
been enjoying my squats recently, weights have been decent, just need t seriously work on flexibility and technique and im sure my back squat numbers will start t increase nicely im sure :-)

  

Bodybuilding Warehouse Board Rep

Dude have u read beyond bodybuilding? it has a ton of powerbuilding  splits and alot of different strength training systems check it iam going to follow that fro my next cycle and split

i live around clowns and ppl with no testosterone

check my journal

lol, not a great vid but fookin excellent song

I think i can see you in the crowd there lol

mate im not jokin thats around about where i was standin.. to the right of the main stage and some way back.. they were unreal as well!! so so so good.

  

Bodybuilding Warehouse Board Rep

today- first shoulder session back in.. felt good :-)

Push Press-
90x3, 95x3
100x3*3
80x8

Seated DB press-
42x8*3

DB lateral raise-
20kx8*3

Upright row/ facepull superset circuit
40kx10/ 49x10 - 15 sec rest between supersets, 5 sets.

felt great today.. strength slightly dropped on PP but that'll come back im hopin. but felt good everywhere else.. greta pump from the circuit too :-) traps and delts pumped t hell.. which is good cos im really wantin t try bring my traps up some :-)

  

Bodybuilding Warehouse Board Rep

You've only just made it back in to the gym!!!! I'd be lucky if I could press my warm up weight after that lay off LOL

Nicely done tho, mate, still shifting some good weights there, what with time off and now being a born again natty

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

ha.. yep, have t get used t bein naturtal for awhile.. try make some natural gains again :-( SLOW!!! :-(
i was in the last wk on thursday but just did a full upper body workout..
legs tomorro too.. im expectin a horro show :-(

  

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You'll probably have a good un.... just won't be able to walk for 2 or 3 days after LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

You've put me to shame lifting those weights after time off!
Just started PCT myself and hating it.

How's the niggles now mate?

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

niggles seem to be gone now mate.. touch wood!!!!!!!!!!1
yeh im not likin pct, the pump i get from the gym is still there, but its dead after 20 mins :-( im not likin not feelin 'full' all day too :-(.. dangerous times as its makin me wanna go on v soon again!! :-) haha..
yeh the strength is still there or there abouts.. im hopin for an extra 10k on all big lifts after a few wks back..so we'll see where i am then :-)

  

Bodybuilding Warehouse Board Rep

today-
front squat-
warm ups of,
bar, 40, 60, 80, 100
120x3
130x3*3 - left it there for heavy sets, back twinged after the 120 set :-(
100x8
80x10

had a go at some back squats but somethin dint feel right at all.. not too happy!! :-(

ham curls-
warm ups of 39, 46, 53k
67x8*3

EZ curls-
warm ups30x15, 50x10
55x8*3

hammer strength preacher curls- unilateral
25kx18, 25kx12

not happy with my squats.. 130 aint too bad, but they were difficult. first leg session in a good 3 wks tho.. lower back felt it too, just overcooked my forward lean slightly on the 120 set and felt somethin 'twinge' slightly :-(..gonna rest up tonight and maybe go for a swim tomorro, we'll see.

  

Bodybuilding Warehouse Board Rep

Have you started to focus on your stretching yet??

3 weeks on no leg work is going to make it tough, and my back always gives me jip after a layoff too (hence why I rarely have them).

Fingers crossed tommorrow bud!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh hopefully it will be ok.. if not tomorro, at least by the end of the weekend..
ur right tho mate.. im always too hard on myself to be honest.. i always expect t be able t jump back in on the same weights or there or there abouts.. should have held off a bit more this wk really.. got my back used to the squats, etc etc then upped the weight next wk.. ah well.

ur right tho, fingers crossed for tomorro..
and no, i havent carried on with my stretching! :-( my bad.... :-(

  

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Do you rely on diet or cardio or both to keep bodyfat down??

Great effort there with the shoulders.

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OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

i havent done any cardio yet mate.. done some decent conditioining stuff in my garage now and again.. but i react well to dieting.. reducin carbs and i see changes fairly quickly :-)
but im gonna bump cals up again soon and introduce cardio.. im wantin t get fitter and i wann aget leaner the correct way! plus at least by still eatin a good amount of food and adding in cardio i will be able to still make improvements on strength and mass..

  

Bodybuilding Warehouse Board Rep

ok, so today-

bench
130x5
140x5*4sets

hand clap press ups
3setsx 8 reps

lowish incline DB press-
46kx6*3sets

floor DB flys
24kx12*2sets
24kx12x1 set

awesome session today, although bench felt very heavy indeed! :-( not good.
had a good read thru a book th eother day provided by my egyptian friend Dyskee :-), and it was a crackin read.. alot of useful stuff in it.. called beyond bodybuilding..
there's a routine in it which i chose to do the chest workout from today and it was class.. the press ups with a handclap in between each rep were nails!! gonna increase the reps on these tho too :-) and do the inclines before them!!  :-)
will post up the routine later as it is v interesting and will certainly test me more than my current one

  

Bodybuilding Warehouse Board Rep

You'd have had the piss ripped out of you at my gym LOL.... Scarey how heavy pressing feels when you are clean and had a break isn't it. I suffer there far more than with pulling or squatting even.

The hand clap thing is interesting. I would hazard a guess that it helps with being explosive, just a bit querky. I would only hesitate due to the impact of landing stressing the wrist, plus the chance of landing badly due to the fact that you move your arms too. You could do explosive stuff with a lighter a bar, or do the press up, leave the floor but don't actually clap your hands.

Flyes on the floor...? How did that feel?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

flys on the floor felt good, to a point t be honest mate.. felt it in my shoulder quite a lot too as u dont flex at the elbow as much as to try and get as much stretch on the pec as u can!

the press ups were great and t be honest, the impact on the wrist is minimal if any mate.. but yeh u can do em without the clap..good for explosive power as u fatigue pretty quickly, quicker than u would think anyway!!
but overall it was the best workout ive had in ages.. pumped t high hell and that was just after the 5x5 on the bench.. i think i may have found a nice rep range to work in on my bench work :-)
but this book made a lot of sense and he referenced a lot fo what he had to say back to the russian powerlifters and strongman and the way they would train, and the exercises they would do.. i'll copy over the routine now.. most of it is straight forward, but some of it slightly old school and some slightly strange, but intriguing enough for me to want to challenge myself on it :-)

  

Bodybuilding Warehouse Board Rep

monday chest
Bench press 5X5
Hand clap pushup 3X10
incline db press 3X6
floor flyes 3X10

tuesday back
one armed deadlift 4X4
Pullups as many sets X2/3 repmax
Hise shrug 2X20-25
Dimel deadlift 2-3 setsX15X20 reps
Rows high sets low reps 5X5 or 10X5

wednesday abs

thursday arms
Closegrip bench press pyramid up in sets of 5 to ur 5 rep max then back down
Power rack curls 2 sets X3-10 reps per each pin level
Skulls 2-3X5-10
Hammer curls 2-3 X5-10
Barbell finger rolls 6X3-6
Wrist extensions 5X5

friday legs
Squats 3X6
One legged deadlift3X6
pyramid deadlift 2X20-25
One legged calf raise 3X10

saturday
BB clean and press 5x5
1 arm BB press or Db see-saw press 3x6
lateral raise 3x6

somethin like that anyway..
however, i will be droppin abs only day obviously and fitting in arms on that day, and movein shoulders to monday and chest to friday :-)
so it will be
shoulders
back
arms and abs
legs
chest

 :-)

  

Bodybuilding Warehouse Board Rep

I gotta ask....

Are you already setting up to deviate from the more structured work-out plan you spoke of last week

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha.. t be honest this routine is very similar in that it focuses on goin heavy for the basic movements... apart from regular deads have now become 1 arm deads and dimmel deads :-) hahaha..
like i said, it looks very challenging and in ways i have never challenged myself before.. 1 arm BB should press, pyramid deadlifts, 1 arm deadlifts.. i think while i cant dead heavy, as i have once again knackt my back this may be a good routine to use and get some muscles firing that havent really been triggered before!!

so in short.... yes.
it looks like i am deviating away slightly.. however, this is the routine for me :-)

  

Bodybuilding Warehouse Board Rep

LOL.... I'll remind of that final line next week

Sounds fair tho, fella. I know one or two who have done the one arm stuff etc and they liked it. A lot of technique and knack to it all. You'll be doing one arm BB benching soon too

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

aha.. i know i know!! im a total retard in terms of flippin between routines... :-(
but ur right, the one arm stuff will be intersting, and i reckon could really help jack some 'new' strength up.. usin new techniques etc etc.. and thats why we train really isnt it.. t challenge ourselves, get better/ stronger/ faster etc... :-)
will be a good laugh too.. i like tryin new things :-P haha

  

Bodybuilding Warehouse Board Rep

and thats why we train really isnt it.. t challenge ourselves, get better/ stronger/ faster

No... it's to look good for the ladieeeez. Jesus, ain't you learned nothing here

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha.. sorry i missed that off the list mate :-( haha

  

Bodybuilding Warehouse Board Rep

For the shoulders he says do repetition clean and presses  don't u think u should go for more total sets or total reps??

i live around clowns and ppl with no testosterone

check my journal

what, so higher reps and more sets, or just more sets of lower reps, like 10x5??

  

Bodybuilding Warehouse Board Rep

High rep C+P is nasty bloody work and will leave you gasping.... I have warned you

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

thats what i was thinking^^!! :-(
good for conditioning i guess tho

  

Bodybuilding Warehouse Board Rep

LOL, yeah... think breathing squats. You are entering similar territory

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

ok so, today.. since my back is spazzed again :-(, dint wanna push it to much, but really wanted t give all the exercises a go.. so.

1 arm deadlifts-
50kx4 x4sets

chins-
+10kx6 x5sets

Hise shrugs-
60kx20 x3sets

Dimmel deadlifts-
60kx20 x2sets

DB row-
40kx5 x5sets

nice session.. held back slightly as dint wanna twinge the back, but it held up quite nicely..
the 1 arm deadlifts feel great.. 'tis wierd havin the weight to one side runnin along side u rather than out in front of u.. the hise shrugs are good too. for those who dont know them, unrack the bar on ur traps as u would a squat, and shrug up from there, with the bar resting on ur traps.. felt v good indeed and will be goin much heavier on them, same with the 1 arm deads, once my back is fine..as with DB rows too, just wanted t take it easy and get some good paused reps in and not worry about my back goin.. :-)

  

Bodybuilding Warehouse Board Rep

SOunds interesting altho those shrugs sound fcuking painful once you start getting some proper kgs on them.

remind me how Dimmels differ again?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dimmels are just fairly quick/ explosive partial deads from just below the knees... quite good for me at the moment to be honest, with a dodgy back and ****e flexibility :-)
the shrugs dont hurt mate.. just the same as havin the weight on ur traps for squattin.. surprisingly easy once u find the right spot on ur traps and dont place the bar too high or low..
but i really enjoyed it.. im gonna like these 1 handed deads... v v strange havin the weight to one side.. tryin to make sure u stand up with shoulders paralell to the floor when ur body really wants t just pull from the opposite side :-)

  

Bodybuilding Warehouse Board Rep

Those 1arm DL.... guess you gotta watch when you start to fatigue then. I hope you don't wear straps for them

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

nice how did u feel on dimels??? iam wanting to try them badly

i live around clowns and ppl with no testosterone

check my journal

yeh the dimmels were good dyskee..
if u do them nice and explsivley u really start to feel them!! will be uppin the weight tho next time.. ur supposed to use somethin like 30-40% of 1RM.. so wil up to 80k next time i reckon..

DV- nah no straps mate.. will be good for grip too :-) but yeh fatigue will be watched as dont want to knacker things up on one side etc etc.. but theyre only in sets of 4, so should be fine :-) will increase weight slwoly (ish) on these.. next week i'll go to 60k, and take it from there afterwards.. new exercise so im not gonna jump in the deep end.. so it looks good on papaer and good in my head i'll start below what i could probs do and build up to it in time, hopefully givin me a more solid technique with them and a better base strength :-)

  

Bodybuilding Warehouse Board Rep

wow!! the traffic in this journal is mind boggling!! haah..

tonights sesh-

Clean and press- (hang cleans)
80kx5x5 sets
Push press-
90kx5x2 sets

1 arm BB press-
barx8x3 sets -- so so so hard.. balancing the bar to one side like a standing DB press and pressin straight up to keep it level is very hard indeed! really liked em tho!

1 arm 'viking press'-
30kx20
40kx20
these were done with a barbell, plate loaded at one end with the empty end in the corner of the wall/floor (like a t bar row) and just pressed from the shoulder.. will rotate these with see saw dumbell presses

lateral raise- DB's
12kx5*2 sets
14kx5*3 sets

facepulls-
49kx20
56kx16

great session.. was good to try some new things again... but i was only reminded how f*ckin hard clean and presses are! had me gassin but thats a good thing........ i think :-(
cos i wasnt pressin that much, decided to throw some PP's in there too which i'll do every week.
the 1 arm BB press was class.. really felt it as u have t go slow and straight up, no room for error really or the bar will come crashin down at one end... really liked them!
all in all good session.

  

Bodybuilding Warehouse Board Rep

They had you gasping an dyuo were only hang cleaning, you didn't even go all the way you pu55y LOL
 
Good work tho, mate. I still hate your pressing
 
PS: you'd get more traffic if you had posted something since Friday evening

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

good session bro

i live around clowns and ppl with no testosterone

check my journal

See.... he gets 2 replies then shuns us, yet wants more traffic.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal