No.13's training.

Did some light front squats yesterday just to get the blood moving as I was feeling pretty stiff, followed by some bagwork and situps.

...I then went out and got absolutely ratted and have only managed to eat 3 apples and a bar of lindt chocolate today.

****.

Journal

Terrible session today. Felt so so so weak. Can't purely be down to going on the lash 3nights ago?! I also changed my technique abit as I decided I was leaning forward abit too much (as jedi suggested!)

15/10

Squat
50 x 10
70 x 10
90 x 5
107.5 x 5
115 x 5
110 x 5
105 x 5
100 x 5
90 x 5
50 x 15

Goodmornings
50 x 10
50 x 10

Calf Raises
+ 15kg x 10 (each leg)
+ 15kg x 10 (both legs)
rest
+ 15kg x 10 (each leg)
+ 15kg x 10 (both legs)
rest
+ 10kg x 10 (each leg)
+ 10kg x 10 (both legs)


Felt shakey as hell.  Legs like jelly, this monstrousity of a workout took over an hour too...

Journal

No.13

I also changed my technique abit as I decided I was leaning forward abit too much (as jedi suggested!)

I didn't mean to imply that leaning forward is necessarily a bad thing. If you have a low bar position then it tends to make you lean forward more. The key for me is whether the bar tracks up and down in more or less a vertical plane versus losing it forwards either up or down (or both) which is not so good.

Not feeling too good but still squatting

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Valid point (about the plane of the bar)
I've got *yet another* video, which I may post up but from a side angle as you suggested. You can see that once I get to the bottom position I then lean forward for no apparent reason (I'm already at my squat depth - its like a seperate movement).

I then spent the last few sets trying to keep upright. Think I'm going to feel like hell tomorrow, partly due to depressioh with my lifts being down 15kg.

Journal

Better session today.

Felt pretty sick though, think I didn't leave long enough between my breaky and training. Didn't feel like a good session throughout but upon reflection, it's not that bad. The 5th rep at 110 has eluded me long enough, finally cracked it today.

16/10

Bench
20 x 10
20 x 10
50 x 5
70 x 5
90 x 5
100 x 3
110 x 5 (PB... long overdue)

Incline Pushups
x 20
x 18

T-bar Row / Seated rear laterals superset
20 x 10 / 5 x 10
40 x 10 / 5 x 10
60 x 8 / 5 x 10
65 x 8 / 5 x 10
70 x 8 / 5 x 10

Shrugs
100 x 10
100 x 10
90 x 10

BB Curl
50 x 6
40 x 10
30 x 12
20 x 25


All done within an hour. Going to have the rest of the weekend to rest now.

Journal

Small girly weights, but big pumps!

19/10

Seated Shoulder Press
20 x 15
30 x 8
40 x 8
50 x 8
50 x 8
50 x 8

DB Laterals
10kg x 10
10kg x 10
7.5kg x 10

Seated Rear Laterals
7.5kg x 12
7.5kg x 12
7.5kg x 12

CG Bench
60 x 12
60 x 12
60 x 12

DB Tri. Extension
7.5kg x 15
7.5kg x 15
7.5kg x 12


Done and dusted in 40mins. Not much to look at I know, but shoulders felt swollen. The Shoulder press is pretty difficult as I have no back support... one day my core may thank me.

Journal

Not the greatest day today. I had a job interview which made me pretty anxious and seemed to smother my appetite. Interview went well and felt better, but appetite still not there and just felt tired, getting calories in has been abit of struggle but I decided to press on anyway. I've decided to shamelessly steal jedi's idea of 12/10/8 rep scheme.  I've never ever done "high" rep squats really so wasn't particulary looking forward to it. But nevertheless, I need to build some muscle. Just as an indicator, last time I tried to rep out on 100kg I only got 8...

20/10

Squat
20 x 10
40 x 10
60 x 10
80 x 10
100 x 12 ...Made me feel so sick, ill, tired and wanted to vomit
100 x 10 ...As above
100 x 8 ...Yeah not nice but got the reps, video at bottom of the page

Single Leg Calf Raise
+15kg - Right x 10, Left x 10, Both x 10
+15kg - Right x 10, Left x 10, Both x 10
+10kg - Right x 10, Left x 10, Both x 10
BW - Right x 12, Left x 12, Both x 15

Weighted Situps
+15kg x 12
+15kg x 12
+15kg x 12

Goodmornings
20kg x 10
40kg x 10
50kg x 10
60kg x 10

Completed in about an hour. Still not feeling great, but abit better than before.

Video of last set of 100kg

Journal

110kg x5 Bench, nice one. What's your best single? 110kg x5 is my current pb!

Race to 130kg?

Hey man, 1rm about 6weeks ago was 125kg, though I'm only managing 122.5 at the moment!

Your on

If I can get 130 bench before xmas, and 150squat, I'll be a happy chappy.

Journal

Calves are pretty sore today, as are my hips.

Bagwork today, 8 x 2min rounds.

My cardio is terrible at the moment... Hoping to get a turbo trainer so then I can pinch my mates pushbike and go on that in the morning.

Journal

Did a back workout tonight. Decided to squeeze it in, I'm doing chest tomorrow then I'm away until tuesday, so will have 4days to recover.

21/10

Chins (50 reps)
BW x 5
BW x 5
+5kg x 5
+10kg x 5
+10kg x 5
+10lg x 5
BW x 8
BW x 7
BW x 5

T-bar Rows
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10
40kg x 20

BB Shrugs
90kg x 12
90kg x 12
90kg x 12
60kg x 25

Seated DB Rear Laterals
10kg x 12
10kg x 12
10kg x 12


Done within the hour.
Took a picture today as well. Apologies for the not-so-good quality. I'm going to be keeping to high-rep routine for the foreseeable future as I aim to put on muscle! Am going to see what I can do diet-wise too as I need to lose some bf. Once my lifts become respectable with high reps, I'll go back and concentrate on strength work (possibly once I move accommodation and have decent flooring again) though I will no doubt throw the odd "low rep, high weight" week in here and there to test the waters.

Anyways, starting point:
21 years old, 5' 11, 15stone bang on (after my morning piss and poo)
Chest: 46"
Arms: 16"
Calves: 16"
Quads: 26.5"
Waist: 37" !!!

Journal

Last session until tuesday.

22/10

BB Bench
20 x 10
40 x 10
60 x 10
80 x 10
90 x 12
90 x 10
90 x 8
60 x 10
60 x 10

DB Flyes
15kg x 10
15kg x 10
15kg x 10

Incline Pushups
bw x 21, 15

BB Curl
50kg x 8 (major bodyswing)
40kg x 8
30kg x 12

Hammer Curls
10kg x 12
10kg x 12
10kg x 12


Took just under an hour.

Enjoy your weekend people!

Journal

Working with higher reps in the 12/10/8 range seemed to work for me and also did a reasonable job of establishing a base to work from re recent strength work. Then again, I am weird so I certainly wouldn't hold it up as a paradigm.

Finally managed to track the squat vid down. Looks good, I think the forward lean is just because of the low bar position, as the centre of the bar seems to track a pretty straight line up and down as far as I can see (sack the cameraman though). Good reps in my opinion.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Yeah the 12/10/8 is certainly different, but I'll probably stick with high rep stuff for the next 6months or so to, as you say, establish a base (hopefully of muscle!) And then try and get strength up (which is what I enjoy most), but I definately do need lost some fat first.

Shoulders tomorrow. I'm away (again) this weekend until tuesday so may have to cram in my workouts again this week.

Journal

First session since today since thursday. 4days of erratic and crap eating, I was fearing the worst. But as soon I got started I felt good, actually looked good and everything in general felt good!

27/10

20 burpee's

Military Press
(first rep always cleaned from floor)
20 x 10
30 x 8
40 x 8
50 x 8
60 x 3
70 x 3
80 x 1, 1, 1
50 x 12
50 x 12

DB Laterals
7.5kg x 12, 12, 12

Rear Laterals
7.5kg x 12, 12, 12

CG Bench
70 x 12, 12, 12

Tri. Extension
10 x 10
10 x 10
7.5 x 19

10 burpees


Took about an hour and enjoyed it. Still haven't got any whey so pwo consisting of pint of milk and banana, closely followed by turkey steak, brocolli and spuds. Happy days.

Journal

Milk and banana is a good PWO snack.

I used to raid the local garage at Adlington post-workout and consume 1litre of whole milk, a sausage roll or scotch egg, and a large flapjack with some artifical toffee over it.

Made the best gains ever lol!

No.13

Military Press
(first rep always cleaned from floor)
20 x 10
30 x 8
40 x 8
50 x 8
60 x 3
70 x 3
80 x 1, 1, 1

that's some good pressing, especially after the preceding volume.

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

Sounds like a sound PWO protocol sheepboy!


Cheers DK, first time I've MP'd in a while so was reasonably happy, think PB is around 85kg which would have been doable last night I reckon. Next week I'll probably try 3x2 on 77.5kg - we'll see.
I seem to do better after a fair amount of reps under my belt. Think my shoulders just take abit longer to warm up than the rest of me.

Journal

Well that's depressing, you're about 7lbs lighter than me at a similar height and all my stats are lower than yours

Some good sessions above, nice work!

Except I've yet to deadlift 200, squat 130x10 though I think bench is about the same.

Cheers though!

Journal

No.13

... think PB is around 85kg which would have been doable last night I reckon.
Next week I'll probably try 3x2 on 77.5kg - we'll see.

Bah!
No mention of "Elvis Palsy"TM
...you're obviously not trying hard enough

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Nice work in here 13! Your shoulders look huge in the pic (rightly so looking at that workout)

You must elaborate Mr Jedi, I saw this "elvis palsy" malarky mentioned in DK's journal too, whats the story? A brand new revolutionary training method?

Journal

Cheers CF! (Are you looking at the right picture?) Didn't think I had neccessarily oversized shoulders but thankyou all the same

Squatting in abit, BBW still haven't delivery my whey so more milk/turkey/bananas tonight.

Hopefully my flatmate and his missus are going to **** off soon and I'll go squat.

Journal

Enjoyable session tonight. Got the flat to myself eventually, and even though I had a 3hour gap between eating and working out, I coped pretty well I think.

28/10

Squat
40 x 10
60 x 10
80 x 5
95 x 5
110 x 2
125 x 1
135 x 1
145 x 1 PB!

Front Squat
60 x 5
70 x 5
80 x 5
80 x 5

Wide stance GM's
50 x 10
55 x 10
55 x 10

Single Leg Calf Raise / Weighted Situps superset
+15kg x 8 / +15kg x 12
+15kg x 8 / +15kg x 12
+15kg x 8 / +15kg x 12

Both legs + 20kg x 25
BW Situps x 30


Done and dusted in about an hour.

I have a video of the 145 but and reluctant to wack it up. Partly because I had to resort to wearing a white vest tonight (ridiculously warm in the flat tonight, and lack of non-stinking clothes) and the fact I had my socks pulled up nicely whilst wearing short shorts.... But I've lost my phone charger and my battery needs to last until saturday- so I don't want to push it over the edge trying to bluetooth stuff

We'll see!

Journal

Elvis Palsy: colloquialism; to shake in uncontrollable and undignified manner.
To appear possessed of the spirit of Elvis Presley but with less singing and more shaking.

Sounds a bit like you forgot your kit and were made to wear stuff from 'lost property'
Well done on the PB.
Looked nailed on after that 142.5 vid.

Seek out your phone charger and get it posted so we can point and laugh at your vest and socks

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Sounds a bit like you forgot your kit and were made to wear stuff from 'lost property'

That is exactly what it looked like! Ill post it up this evening.

Journal

Please forgive the local yocal attire.

I hope the video appeases the Depth&Form Nazi's I took my stance in abit and found it much easier, think I usually put too much glute/hip action into my squat.

Journal

Goooood squat.
Plenty more there I reckon.

As for the vest 'n pants

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Ah, squire Nesbitt!

Not a great session today. Bench warmups felt great, smooth and controlled, until I hit 112.5 and everything felt heavy.

30/10

Bench
20 x 20
40 x 10
60 x 5
80 x 5
100 x 3
112.5 x 2
120 x 1
125 x 0.75 (mate put his hands on the bar too soon!!)
130 x 2 (both assisted wanted to test the weight)
110 x 2 Hard - WTF
90 x 5x3 (30sec rest inbetween sets)

DB Bench
42.5 x 7
42.5 x 7

Incline Pushups
+10kg x 20, 16

Seated DB Curl
20 x 8
20 x 8

BB Curl
30 x 12
30 x 15


Time: 72mins

Journal

damn nice volume on that bench session bro

Squat looked plenty deep too; had a couple inches to spare by the looks of the ($hitty quality) video haha

Cheers CF! It wasn't a great session by any means, but in hindsight the volume makes up for it. Will stop all the singles attempts now as I think as they're killing my shoulders, doubles and triples will be prescribed for the next couple of weeks.

Yeah, its only on a cheapo phone unfortunately, and I refuse to splash out on anything nicer as I'll lose it/drop it/throw it/eat it.

Journal

Nice benching champ. Easy to get sucked into attempting singles too often though!

20kg to go.

Easy to get sucked into attempting singles too often though!

Tell me about it! My bad though. Doubles and triples from now on.

Well, for the last 3 days I've been unfortunate enough to have food poisoning. Anything I've eaten has ended up right back down the toilet, as well as half a stone of bodyweight. A diet consisting of 500-1000kcals for the last few days has killed me and I look terminally ill. But appetite slowly coming back so I'm going to stuff myself with anything and everything I can.

Journal

That squat looked easy. 150+ in your for sure.

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

Age - 21

Nice squat PR back there. You absolutely buried it. More there for sure.

Cheers guys... all in good time

With the knockback this week I don't fancy going for singles, but 150 will definately be mine before the 18th December!

Journal

First post-illness session today. Major calorie deficit all week but really wanted to get a sweat on. I'm about 14stone 10 now so have lost a far bit, about an inch off my arms and my face looks gaunt...

05/11

Push Press
(first rep always cleaned from floor)
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
80 x 2
90 x 2 (possible PB?!?)
90 x 2
90 x 2

CG Bench
60 x 10
75 x 10
90 x 6
90 x 6

DB Laterals
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12


Lasted 40mins. Very happy with the PP given recent situation. Now I'ev just got to concentrate on eating again!

Journal

My mum picked me up a video camera for the gym for Christmas; one of the things she specifically asked about was one that could "take some punishment" hahaha

Good overhead work!

No.13
I'm about 14stone 10 now ........and my face looks gaunt...

Un. Likely.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."