No.13's training.

Don't get me wrong, I'm still very pleased just very critical at the same time! 130 pb attempt in 2weeks.

Lack of back work may have something to do with it too, more effort gone into pressing this month. I've also been pretty good with my diet whilst I've had my dissertation timetable, given me a nice routine. And I've only had about 3 glasses on wine in what must be nearly 6 weeks!

I'm with you, mate. When I finally got my 100 PP last week I was still pissed off that I didn't get 2.... every silver lining has a cloud LOL

22/04

Complexes:

Hang clean x 8
Front Squat x 8
Push Press x 8
SLDL x 8
BB Row x 8

Sets of: 20kg, 30kg, 30kg, 30kg, 30kg
Rest between 60+90seconds

BB Row & Pushup superset
30kg x 10 / x 10
30kg x 10 / x 10
30kg x 10 / x 10

Done in under 20minutes. Got the heart beating again, cardio in the gym tomorrow.

Nice work - i'd love to do complexes as a form of HIIT but i'm in no doubt my back would fry itself doing so.

I'll just have to be lazy for the time being!

There seem to be an aweful lot of people doing these complexes..... I shall resist however

Are you cutting at the moment mate? I've been doing the odd barbell complex in tabata intervals, they really take it out of you!

Nice work - i'd love to do complexes as a form of HIIT but i'm in no doubt my back would fry itself doing so.

Things still not 100% then? I know you;ve had a dodgey back for a while, but what caused the injury in the first place?

There seem to be an aweful lot of people doing these complexes..... I shall resist however

I shamelessly stole the idea from Dave284! Who else is doing them? I wouldn't mind pinching some more idea more movemet

Are you cutting at the moment mate? I've been doing the odd barbell complex in tabata intervals, they really take it out of you!

None really. I've never been on a cut in my life to be honest, just try to stay to stay in a reasonable shape all year round while eating well and making sure lifts keep going up. The main reason I'm currently doing them is in preparation for a rugby game in a few weeks time, I took a whole season off and so am pretty out of shape cardio wise!

You've got me, off hand I'm not sure and I know one or 2 were playing with them rather than hitting them regularly but I keep coming across them.

Mr.M went thru a phase of doing them regularly

It's the 'cool' thing to do DV, you give them a bash

Looks horrible

No.13

Nice work - i'd love to do complexes as a form of HIIT but i'm in no doubt my back would fry itself doing so.

Things still not 100% then? I know you;ve had a dodgey back for a while, but what caused the injury in the first place?

Things were pretty good up until sunday, stupidly went for mega-speed Deads and it's pinged my back again. Nowhere near as bad as before, but means i get to play the safe game again for a while, fun!

23/04

Cardio Intervals

Concept 2: 5 x 500m w/60s rest
Treadmill 5minute "Fitness Test" @ 7kph
Treadmill: 4 x 2minute runs @ 9kph
Stationary bike: 3km @ 80% max hr


Nothing tooo taxing. Will have 2 more session in the gym before the game and probably 3-4 more complexes.

Saw some pretty interesting exercises being carried out in the gym too... oh the joys...

No.13

Saw some pretty interesting exercises being carried out in the gym too... oh the joys...

On eI am seeing at the minute which is baffling me is lying on your back and then doing a kind of 'snow angel' movement with a light dumbbell. Far too technical for the likes of me.

Sounds like a true delight! I haven't witnessed that one.

Another guy came in with wrists straps, used the machine bench press for a couple of sets, few bicep curls, then went on the treadmill for the remainder of the session...

Anyway, nice session today. 56minutes. Elbow is beginning to feel better so managed to include some light rowing. Without wanting to blow my own trumpet, but i'm very happy with how I've stuck to my meal plans the last couple of weeks. Weighed in at 97kg yesterday and the top of my abs are beginning to re-appear, wayhey!

24/04

BB Bench
bar x 10
60 x 5
80 x 5
100 x 3
115 x 4
110 x 4
105 x 8
100 x 7
90 x 7

DB Bench
25kg x 16, 14

DB Rows
25kg x 20, 20, 20
supersetted with...
Band pull-aparts
x 10, 10, 10

DB Shrugs
25kg x 20, 20

BB Curls
25kg x 12, 12, 12

Knackered.

No.13



DB Rows
25kg x 20, 20, 20



Knackered.

Gaaaaaaaayyyyy

I know, I know...

Have little choice though. Hardly done any back work all month, let alone rowing movements so had to start somewhere.

I hope you don't think any less of me chap!

No.13


I know, I know...

Have little choice though. Hardly done any back work all month, let alone rowing movements so had to start somewhere.

I hope you don't think any less of me chap!

Sounds suspiciously gay to me but I guess I ll allow it this once

No.13


115 x 4

130 should be a doddle.

Did you use straps on those rows too
 
Good reps on the bench, agree with jedi.

I hope so jedi, will attempt it next week!

Straps, chalk, massive momentum, I did it all! Joking aside, the day after my back was pretty sore, doms from only a couple of sets is worrying. Will do some more backy stuff during tomorrows session.

Not a great session today, was aiming to 'take it reasonably' easy and do 140kg x2x3. But diet went abit off course over the window as the missus came to visit, so I'm putting my failure down to that!

26/04

Squat
bar x 5
60 x 5
80 x 5
100 x 2
120 x 2
140 x 2 harder than it should have been?
120 x 2
110 x 3
110 x 3
110 x 5

SLDL
bar x 5
60 x 5
80 x 5
100 x 6
100 x 6
100 x 6

Complexes
Hang clean
Front Squat
BB Row
SLDL
Push Press

3x6 @ 35kg w/90s rest in between the sets