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.

Journal

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>

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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!!

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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.

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From a variety on angles ...

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

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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.

Journal

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?

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

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.

Stonehenge
 
Where the banshees live and they do live well

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.

Hello my friend, I see you're back again.

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!

Journal

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?

Hello my friend, I see you're back again.

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

Journal

Sounds like you had a great time.

Well done on the PB too!

Hello my friend, I see you're back again.

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.

Journal

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

thats why only real men continue to do em !!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

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!

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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>

Journal

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.

Journal

Rep Upper Body.

Quite happy with todays workout!
I switched first exercise to 60kg 3 x max reps. 3weeks ago I tried this and got 25, 10, 10 over the 3 sets. This time....

60kg Bench (55% of 1RM)
x 31
x 23
x 21

Very happy with this! Amazed myself, may switch this to 80kg next week. I've got from 45total reps, to 75total reps.

I also switched chins for overhand pullups. I'm desperate to get better at lugging myself up vertically! I had to have two attempts on 3 of the set just to get over 5.

Pullup / Rear Delt flye susperset
BW x 7 / 10kg x 12
BW x 4, 2 / 10kg x 12
BW x 4, 2 / 10kg x 12
BW x 4, 2 / 10kg x 12

OHP (strict, no push press this week!)
60kg x 6 x 4.  << Happy I completed all 4 sets.

BB Shrug / EZ curl superset (weight exc bar)
80kg x 12 / 22.5kg x 12
80kg x 12 / 22.5kg x 12
80kg x 12 / 22.5kg x 12

I also added in some plate pinching this week to help with my grip.

x2 10kg plates for timed sets:

1) R - 16s , L - 13s
2) R - 12s , L - 14s

Nice way to finish workout

Journal

3" Board Press
50kg x 10
60kg x 10
75kg x 6
90kg x 5
100kg x 5
110kg x 5 <<
120kg x 1 <<

90 x 8 Flat bench to finish off.

15kg Pushups
x 22, x 16


BB Row / Rear Flye superset
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6

Barbell Shrug
90kg x 8 x 3

EZ Curls (exc bar weight)
27kg x 8 x 4


Happy with my pressing, hopefully squats will be just as good tomorrow or tuesday night.

Journal

Very pleased today! About 10mins into the session I just felt as though I really couldn't be arsed, was struggling, felt tired, hadn't eaten as much as I'd wanted to today, but I'm glad I stuck it out!...

Squat
50 x 5
60 x 5
70 x 5
90 x 5
100 x 5
110 x 5 5rep PB!! Really didn't think I was going to make this
130 x 1 New PB!! Got a video of this, will upload it from my phone once I figure out how to (I've lost the cable) any suggestion?

Walking Lunge / BB Calf Raise superset
20kg x 10 / 95kg x 20
20kg x 10 / 95kg x 20 << left out last set, due to well... I couldn't be arsed tbh

SLDL
60 x 5
75 x 5
90 x 5
90 x 5

Finished off with some light skullcrushers as a welldone for the PB's seem to be either increasing weight or reps every week at the moment *touchwood* so obviously something's going right! First time in a long time I've got abit of consistancy going too!

Journal

Nice squat! Does your phone have bluetooth? Does your comp have bluetooth? If not, probs a new wire needed..

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Cheers jack, 140 will fall soon hopefully!
Phone has bluetooth, my ageing computer doesn't however!

Journal

Lifts from this evening's repetition upper body session. I had about 4hours sleep last night and my diet has been crap due to exams/revision, so wasn't expecting much. I was however pleasantly suprised with my bench. Last week I totally suprised myself repping 60kg, and so, as promised, bumped it upto 80kg this week.

Flat Bench
80kg x 16
80kg x 15
80kg x 14

Overhand pullups / Rear flye superset
bw x8 / 10kg x 10
bw x5, x2 / 10kg x 10
bw x4, x2 / 10kg x 10
bw x4, x2 / 10kg x 10
**desperate to get better at these.

OHP
60kg x 3 x 2
65kg x 3
70kg x 3
60kg x 7+1
**first time ever attempted more than 65kg overhead so am happy. I switched the rep scheme up abit this week but will go back to 6-8 next week.

BB Shrug / Ez Curl superset (exc bar weight)
90kg x 10 / 27kg x 10
90kg x 10 / 27kg x 10
90kg x 10 / 27kg x 10

Journal

3" Board Press
50kg x 5
60kg x 5
75kg x 5
90kg x 5
105kg x 5
112.5kg x 6 105 felt horrible, 112.5 felt so much better that I went for a (very slow) 6th rep.

Flat Bench
90kg x 10

Weighted Pushups
20kg x 12 x 2

BB Row / Rear Flye superset
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8 << I think finally, after nearly 2years I've almost got my row technique nailed!

BB Shrugs
60kg x 20 x 3

EZ Curls (exc. bar weight)
33kg x 10 x 3

Weighted situps
10kg x 20
10kg x 10
10kg x 10


Very sweaty session, and pretty chuffed with my 112.5kg x 6 board press, hopefully this'll transfer over to my regular bench press in a couple weeks time and I can hit a PB!

Journal

Squat
20kg x 10
50kg x 5
60kg x 5
80kg x 5
100kg x 5
112.5kg x 5 PB

Walking lunges / BB Calf raise superset
20kg x 10 / 90kg x 25
20kg x 10 / 90kg x 25
20kg x 10 / 90kg x 25

SLDL
60kg x 5
80kg x 5
95kg x 5
95kg x 5

Weighted situps
10kg x 21, 14, 12


I think I may have worked out a way to upload the 130kg squat. Hopefully get it up over the next couple of days for some construtice criticisms

And as an added bonus - I finish my exams tomorrow!!

Journal

Some good workouts lately man. Well done on getting the exams done after tomorrow. Im so happy mine are done :)

Hello my friend, I see you're back again.

Last weeks 130kg effort. Sorry for the MC Hammer style trousers, I had to roll them up! And apologies for the grunting also...

Journal

Not happy with tonight's session at all.
I just seemed to struggle so much more this week, which is weird as I've has more rest, foods been good too, abit gutted to that my progress is coming to a halt!

BB Bench
40kg x 10
50kg x 5
70kg x 5
80kg x 17 < Up 1 rep
80kg x 12 < Down 3 reps
80kg x 13 < Down 1 rep

Overhand Pullups / Rear Flyes superset
bw x 7 / 10kg x 12
bw x 6 / 10kg x 12
bw x 5, 2 / 10kg x 12
bw x 4,2 / 10kg x 12
**these were the only good thing this week, no difference really in the reps but they felt much easier and stronger.

OHP (+push press)
60kg x 3 x 2
60kg x 5
60kg x 3+2
60kg x 4+1
60kg x 4+2
** total ****, felt extremely taxing. 2weeks ago I completed 60kg - 4x6, strict. Last week 70kg x 3, strict. Struggled so much more this week and I don't know why

BB Shrug / EZ curl (exc. weight) superset
90kg x 10 / 33kg x 8
90kg x 10/ 33kg x 8
0 / 33kg x 8

I sacked off the last set of shrugs I had a bash of 'heavy' barbell holds, 145kg (as much as I own) for two timed sets.

145kg x 24s, then 18s

10kg weighted situps
x 25, 12, 11


Bit of a long session but felt pretty pumped by the end of it. Would have been perfect had my OHP and bench not been so ****ty!

Journal

I'm going to start recording my diet (roughly) from now on too.

Breakfast: 100g oats, pint of skimmed milk, 25g Whey, 2 fish oil caps
Snack: Apple, Banana
Lunch: 250g turkey mince, 40g spinach, half a pepper, half a tin of tomato's, 2 wholemeal bread rolls
Post Workout: 50g Whey, 30g Maltodextrin, Banana
Dinner: 250g turkey mince, 40g spinach, half a pepper, half a tin of tomato's, 2 wholemeal bread rolls
Pre-bed: 25g Whey Blend, half a pint of milk, 25g ground almonds


I'm going to try and include an additional snack as well, oatcakes with hazelnut butter if I can find it!

Journal

Deep squat! Went up fast to. Do 140kg next session to parallel. I'm sure you will have it.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

If only I shared your optimism jack
I'll see how I'm feeling on the day. Next session is due monday! I'll try and psyche myself up for it.

Journal

That's great work on the squat mate. If it wasn't for the grunting you didn't actually look that strained doing it. I find looking at the videos of my training it's so different from how i see it at the time. Even if i think i'm really taking my time over the rep i look at the video and it's dead quick. Weird

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

nice depth, and nice homemade rack too.

SQ:230 BP:162.5 DL:250 OHP:120

essex_chris


That's great work on the squat mate. If it wasn't for the grunting you didn't actually look that strained doing it. I find looking at the videos of my training it's so different from how i see it at the time. Even if i think i'm really taking my time over the rep i look at the video and it's dead quick. Weird

Hah cheers mate, once of the advantages of training at home is that I can grunt as much as I want
Target for monday is 115kg x 5. Week after that I'm not so sure what I'm doing, I may try some high-rep stuff followed by a couple weeks 5x5, and then 3x3 I'm not so sure. Tomorrow is upper body, I'd like to hit 115kg x 5 in the board press too. Fingers crossed I'll then be able to squeeze out 1*115 regular bench.
In 2weeks time I'll be moving my "rack" and weights into the garage so I'll be able to deadlift once again

daKensta


nice depth, and nice homemade rack too.

Cheer's DK, how you feeling? Fully recovered from the manflu?

Journal

No.13

Cheer's DK, how you feeling? Fully recovered from the manflu?

it was real flu I'll have you know, and yes thanks.

SQ:230 BP:162.5 DL:250 OHP:120

daKensta

No.13

Cheer's DK, how you feeling? Fully recovered from the manflu?

it was real flu I'll have you know, and yes thanks.

Sorry man

Diet for today:
40g Whey, apple, banana
2 wholemeal rolls, tin of tuna
100g oats, 25g whey, pint of skimmed milk
banana
250g turkey mince, spinach, pepper, tomato's, 2 wholemeal rolls
25g whey, half a pint of skimmed milk, 25g almonds, 2 fish oil caps

Oh, and about 7 pints of cider/guiness

Journal

Diet looking sweet and squats looking good too with progress to be made.

Hello my friend, I see you're back again.