Nearly back.. Skinny/fat pics page 25!

It's not as competitive as law though thanfully, and luckily I am a geek and have all the academics.. Just need to bolster the CV/stuff for application forms.

Been looking at the Real Estate Masters @ Reading Business School, RICS accredited. Just need to find £20k of funding lol!!

Good luck with the planning, I enjoyed planning law and environmental control (s.106 agreements, planning obligations/conditions etc).

Pull/Lats

Deadlifts

60kg x3
60kg x2
100kg x2
140kg x1
170kg x1
190kg x1, weird with zero leg drive

Chins, neutral

BW x6
BW x6
BW x6
BW x6, all easy, I suspect BW has dropped

Chest Support Row, (Starting light)

40kg x8
60kg x8
80kg 4 sets of 8, easy, want 100kg 4x8

Rear Delts, 4 sets


Comment:

Nice little session. Think I could pull 210kg ish with the dodgy knee, no leg drive at all. Going to stick at 180kg for a while, and work up to 12 singles.

BW: 14 stone 4, 5-6 lbs down from a few months ago. Looking alot healthier, surprising how much a little weight loss can change facial appearance.

Nice DLs mate.

I hear split squats and step ups are good for building strength and stability around the knee. Even if you did them at highish reps before the main WO.

Flynn


Nice DLs mate.

I hear split squats and step ups are good for building strength and stability around the knee. Even if you did them at highish reps before the main WO.

Cheers, good idea.
 
How does:
 
Bodyweight Squats
Stepups
Split Squats
 
As a warmup sound? All light, and then follow on with real heavy reverse hypers, pull-throughs and ab work. Actually looking forward to it.

Bench/Press day

Bench Press, (Form Focus)

Bar x5
40kg x3
60kg x3
80kg x3
102.5kg x3
102.5kg x3
102.5kg x3
102.5kg x6, spotter for last set so pushed it.

One Arm KB Strict OH

12kg (5 left, 5 right)
16kg (5 left, 5 right)
24kg (10 left, 10 right)
24kg (8 left, 8 right)
24kg (6 left, 6 right).. Right arm is a TON stronger than left.

Dumbell Skulls, Quite strict

7.5kg x8
10kg x8
12.5kg x8
12.5kg x8, running out of time

Rear Delts, 3x12


Comment:

Workout done in around 50 mins, quicker pace at the moment.

Kettlebells are pretty brutal on the cardio front, and force you to press/lift in an odd way. Worthwhile keeping in given my strict bb military is miles ahead of my bench.

190 with zero leg drive ! Push the feet through the floor, you know the drill

Fat Pete


190 with zero leg drive ! Push the feet through the floor, you know the drill

Pete, the knee (diagnosed torn cartillage) prevents me from engaging the legs.
 
I did 200kg x5 and 215kg x3 a few months ago, but tbh, after tearing the knee cartillage things have to take a slower pace.
 
 

Of course, my apologies

You mean engaging the quads fully. The rest of you leg will be working fine :)

Re-hab seems to be going well.

iaink


You mean engaging the quads fully. The rest of you leg will be working fine :)

Re-hab seems to be going well.

I bow down to superior firepower, you are correct.
 
However, the quad issue has a mental affect on my technique. You are quite right though Ian.

Knee Rehab Day

Bike (warming the knee): 10 mins level 4, 65-70rpm

Barbell Step-Ups (Low Box):

Bodyweight x medium reps (12-15)
40kg x " "
40kg x " "
40kg x " ", knee feeling alot better.

Single Leg/Skater Squats:

BW x10 ea leg
10kg DB's x 5 each leg (4 sets)

Reverse Hyper

10kg x8
20kg x8
30kg x6
40kg x5
50kg x5
60kg x5
40kg 2 sets of 6

Cable Ab Pulldowns,

Warmups x tons
#17, 3 sets of 8


Comment:

Reverse Hypers= awesome rehab and strength builder, no knee stress.

Skater Squats= Very hard to balance!

Nice rehab session. Would like to use a rev hyper. Never have.

Ian- they are pretty good, especially when you have any sort of injury, as they decompress the spine IIRC.

The hard part is the fact it is like a pendulum, and you have to decelerate the load at the bottom to keep it under control.

I have no idea how/why they have one? Unusual for a bb'ing/boxing gym.. Maybe they got it in a deal with some other equipment.

Good to see the knee is alright. Once you get larger ROM on the step-ups (wouldnt go too mad though), try reverse lunges.
They are an accelerative movement, compared to front lunges which are deaccelerative. Want to avoid anything deaccelerative for quite a while when rehabing knee.
Glute activation work will help a lot (bridges, clams, x-band walk).

Hope the above rambling helps

fun meter


Good to see the knee is alright. Once you get larger ROM on the step-ups (wouldnt go too mad though), try reverse lunges.
They are an accelerative movement, compared to front lunges which are deaccelerative. Want to avoid anything deaccelerative for quite a while when rehabing knee.
Glute activation work will help a lot (bridges, clams, x-band walk).

Hope the above rambling helps

 
Cheers fella, looking at slowly increasing the ROM on the stepups then will look at the reverse lunges.
 
You've got some good knowledge!!

Looks like things are going well, did you get the knee scanned in the end?

Regarding Sharm El Sheikh, the local food was pretty good, and its quite popular for diving and romantic couples! Were you thinking of going with a friend?

Jimbo

Glad you enjoyed it, did your missus like it?

Was planning on going with a few guys.. No partying but diving (I heard Dahab was cool?), sheesha and some chilling out.

Only place we can find which is cheap, hot and not cheesy in December/Nov.

Sham was good. Me and the misses stayed in Nama Bay. Bit commercial etc and not that cheap but was good for diving and the sea. Went to a small Greek islnad last summer and enjotyed it more as it was much more laid back in general.

iaink


Sham was good. Me and the misses stayed in Nama Bay. Bit commercial etc and not that cheap but was good for diving and the sea. Went to a small Greek islnad last summer and enjotyed it more as it was much more laid back in general.

Greek Islands sound good.. May save that one until I finally get a girlfriend lol!

Bench/Upper Assist

Bench Press, Med Grip

Bar x5
Bar x5, working setup * eyes aligned under bar
60kg x5
60kg x5
80kg x5
100kg x5
100kg x5
100kg x5, all easy, workman like tonight. 100 5x5 next week

Flat DB BP

10s x5
20s x5
30s x5
40s x3
45s x2, Just wanted to rep the 100lbers. Goal: 5 by Feb/March '10.
30s x10, palms facing

Pressdown, 2/3 warmups then, #5 3x8

EZ Curls, 3 light sets of 8

Scarecrows, 5x10 progressive
Comment:

Time; 70 mins

All felt ok. Improved pre and post workout nutrition and feeling a lot better.

Been off creatine for a while and now just started a pre/post formula that equates to 10g's creatine, 10g's glutamine as well as pro and carbs.

Sunday: Heavy benches (110 multiple doubles) and boards (triples) with mate

Next Weds: 100 4 sets of 5 bench.