No.13's training.

Haha, only just noticed paddys signature, like it.

Anyway, lifts today weren't so bad considering I've been ill and diet hasn't been great.

CG Bench
50 x 5 x 3 (warmup)
60 x 5
72.5 x 5
85 x 5
95 x 3 < a PB I guess
Flat Bench > 100 x 3 (just to finish off).

Weighted Pushups
10kg x 22
10kg x 17 >> Totally spent

BB Row / Rear Delt Flye superset
60 x 8 / 10 x 8
60 x 8 / 10 x 8
60 x 8 / 10 x 8
60 x 8 / 10 x 8

BB Shrugs
80 x 12
80 x 10
80 x 10
80 x 10

EZ bar curls (ex. bar weight)
20kg x 15 x 4

Average session, pushups were up though, think I'll go for +15kg next time.


Squat time tomorrow, want to do better than last weeks effort. Either 107.5kg x 3, or 105kg x 5, depending on how I'm feeling.

Also, on a side note, I'll be entering the MT shape-up this year

Pictures were taken tonight, not very impressive, but hopefully the next 12weeks will change that. I think I might have a good "base" to start with <read: total lack of definition>

ste1984


Ah i see you are entering the competition. Well...good luck on this im sure you will be even more motivated to try and win the £100 of supplements you could get :)

I am indeed mate, although I'm not too fussed about the £100 (as nice as it would be). It'll be nice to train with a specific goal in mind for a reasonably short period.

Ive never trained for aesthetics before, always for sport, so will be interesting to see how I get on!!

Yesterday was lower body...

BB Squat
50 x 5 x 3 (warmup, and experimenting with stance again)
65 x 5
75 x 5
90 x 5
100 x 3
107.5 x 3 (after the 2nd rep felt like collapsing, last rep took its time)
90 x 3 x 3 (with videos at the bottom, any tips on my technique? Is depth excessive? Foot positioning?)

Walking lunges / BB Calf Raise Superset
15kg x 10 / 90kg x 12
15kg x 10 / 90kg x 12
15kg x 10 / 90kg x 12

Rather than SLDL, I opted for something a little different this time. Stood on my bench, 18" or so from the ground, holding a 20kg plate and performed 3 X 20 SLDL's with the added range of movement.

Ab circuit to finish.

From a variety on angles ...

Also, for those of you who are interested, ShapeUp thread is here:
http://www.muscletalk.c...0720&mpage=1#3370869

Rep Upper Body from last night.

DB Incline Bench
25kg x 15 x 3

Chins / Rear Delt Flyes Superset
x 10 / 10kg x 10
x 8 / 10kg x 10
x 6 / 10kg x 10
x 4 / 10kg x 10

Military Press
50kg x 8 x 4

Reverse Shrugs / EZ Curl Superset (weight is exc. bar)
60kg x 10 / 22kg x 12
60kg x 10 / 22kg x 12
60kg x 10 / 22kg x 12


Going to do some light cardio today - I've got a charity rugby tournament all day tomorrow Should be a laugh.

Squats looking good. If anything a little too deep. You could try a lower bar possition, resting the bar on your rear delts.

Is that a home made rack?

Nice work on the squat.

I agree with Jack. A lower bar placment may work well with your squat style. If so you need to work on creating a nice 'shelf' for the bar and you'll also have a slightly foward lean at the top. Don't ever rush your set up. Not even if its only the bar warming up. Precise and methodical. Get under the bar and make sure you on it nice and secure before un racking.

But good stuff though! The above is just to help refine a nice squat.

Spot on mate. Nice and deep, i would also say maybe too deep....not really a bad thing though :)

You got the same size and shape im aiming for by July for pre season. No chance lmao.

Good work mate.

Apologies for the late reply guys. Had to attend a charity rugby tournament over the weekend, so I'm only just about recovered, and I'm guessing I've not helped my shapeup prospects either!

@Jack - yes it is indeed mate, crafted from my own fair hands!
@Iain - cheers for the advice. Squatting tonight or tomorrow, I'll try and alter the bar placement.

I did however manage to get in a quick session last night and felt loads better for it.

CG Bench
Worked up to a 5rep PB of 90kg.

Weighted Pushups
15kg x 16, 14

BB Row / Rear Delt Flye superset (was meant to be 4 sets but my body was wrecked)
60kg x 10 / 10kg x 10
60kg x 10 / 10kg x 10
60kg x 10 / 10kg x 10

BB Shrugs
80kg x 12 x 3

EZ Curls (exc. bar weight)
25kg x 12 x 3

Done and dusted in under 40mins, sweated out enough crap from over the weekend so feeling a bit better!

I bet the rugby charity event was good fun mate. What kind of things did you get up to? Was it just a match or was it allsorts of things going on?

It was great fun mate. Was a little tournament 15mins a half, 3 games. We managed to raise £3,600 in the process for Macmillan's too, so all good!

The club we went to put on a hog roast too. And so the beer was well and truely flowing, weather was awesome too.  We then had a 3hour coach trip back to Manchester which was pretty messy / bordering on gay at times but funny all the same.

Anyhoo, todays leg session. Wasn't expecting much as I'm still pretty sore from the weekend, but I got a new Squat PB Whether it was down to Jack's/Iain's advice who know's but I did try the lower bar placement and didn't go as low.

Squat
65 x 5
80 x 5
90 x 5
105 x 3
112.5 x 3 PB Was tempted for 115, which I should have really gone for, but that'll come next session I guess!

Walking Lunges / BB Calf Raise superset
15kg x 10 / 90kg x 25
15kg x 10 / 90kg x 18
15kg x 10 / 90kg x 15 Calves totally blown to bits by this point.

SLDL
70kg x 6
80kg x 6 x 2

Ab Circuit
Completed 2 full sets for the first time ever!

Feeling good

Sounds like you had a great time.

Well done on the PB too!

read through your journo mate, great lifts and great consistency!

played for my local team last couple of seasons but got a ful time job so had to pack it in so im just carrying on with my weihts. would love to get bak into it at some point but at the min its the season for cricket!

good luck with the training mate and in the shape up

Cheers snake. Consistency yes, progression - not so much

Rep. Upper body from Thursday.

DB Incline Bench
25kg x 20
25kg x 18
25kg x 15

Chinups/Rear Delt Flyes Superset
BW x 10 / 10kg x 12
BW x 8 / 10kg x 10
BW x 7 / 10kg x 10

Pussied out of the 4th set as these were destroying me! Made me feel sick, though part of me thinks it down to the use of MP's Pulse, seems to unsettle my stomach. Desperately want to increase my chinning though.

Strict Press (+Push press)
50kg x 10
50kg x 7+3
50kg x 6+4

Again, scampered out of the 4th set. Felt sick and was constrained by time.

Reverse BB Shrugs / EZ Curl (exc. bar weight)
70kg x 10 / 25.5kg x 12
70kg x 10 / 25.5kg x 12
70kg x 10 / 25.5kg x 12

Done and dusted in 40mins.

I had a mates 21st in the evening hence why I rushed some sets. Friday was a total rightoff due to lack of sleep and hangover. There's another 21st tonight but I don't plan on having more than 3 or 4 drinks as to not interfere with my training tomorrow.

It's been 3weeks since my last alterations to WS4SB and I think I'll make some more. I'll always look to keep the chins/squat/bench variation in though. Hopefully 3weeks of CG Benching will help my regular bench when I return, though I understand it'll take a couple of weeks.
In this time I've not managed to increase my chins which I'm not happy about, but given my poor diet and the amount of work I've been doing over the last couple of weeks, training hasn't been that great but I've still managed to attain a new 3rep PB in my squat by all of 2.5kg though I feel I've got much more to give!

Will post up changes in abit after I've had a little think.

good work on the squat PB , squats are never easy and never fun !

thats why only real men continue to do em !!

Heh heh cheers Boar. Funnily enough, I enjoy them while I'm progressing, as with any lift. It's only when I'm really struggling again that I dislike them!

Although I'm a little embarrassed of my squatting at the moment, until I reach 3plates a side anyway!

I've switched to a board press as my main upper body exercise now, hopefully after a few weeks, plus my recent CGBP-ing, my regular bench should increase or at the very least get back to where they were! .... That's the plan anyway.

Having not eaten so well over the weekend and little sleep last night I wasn't expecting much, but I was very pleased with todays session!

Lifts from today:

2-Board Press (approx 3").
50kg x 8
60kg x 8
70kg x 5
90kg x 5
100kg x 5
110kg x 3 << Some sort of PB I'm sure!
115kg x 3 << Definately a PB thought my right arm was going to collapse on the third rep but gave a massive grunt and managed to push it up, setting off my window alarm in the process.

Flat Bench
90kg x 10 << Just to finish off. I'm this is the first time I've done 90kg for 10 too, so I'm a happy chappy. Just felt really good today.

Weighted Pushups (+15kg)
x 20
x 16

Up massively from last week, so I'm happy! Will progress to +20kg next week.

BB Row / Rear Flye superset
60kg x 12 / 10kg x 12
60kg x 12 / 10kg x 12
60kg x 10 / 10kg x 12

Up a couple of reps from last week.

DB Shrug
30kg x 10 x 4

EZ bar Curls (ex. bar weight)
23kg x 15 x 3


Decent enough session. Squats either tomorrow or tuesday depending on workload, aiming for a PB there too <touchwood>

BB Squat
50 x 5 x 3
70 x 5
85 x 3
95 x 3
105 x 3
115 x 3 >> PB On the second rep it felt as though my eyes were going to buldge out, the third rep went up very slowly! 110kg x 5 next session perhaps for a 5 rep PB.

Walking Lunge / BB Calf raise superset
20kg x 8 / 90kg x 20
20kg x 8 / 90kg x 20
20kg x 8 / 90kg x 20

SLDL
55 x 5
65 x 5
75 x 5
85 x 5 x 2

Decent enough, left out abs today due to laziness & lack of time. May do them tomorrow or thursday on their own.