Strictly Business!

just t

Ill happily let you lock this thread when you out pull me :) Be interesting to see where I am at 93kg!

 
I've got 10kg to go to actually out pull you right? I'm on it! :)

Get it done!!!
 
250x5, you should have pulled 300 already!

lol I should have def pulled 280 thats for sure unfortunatly never tried a single whilst I was at that pulling strength. I am getting there though!

My deadlifts have been feeling terrible recently. 220x5 was sloooooooow haha.
 
Diet for today:
 
300g cottage cheese
 
2 x ham sandwiches, pear, apple, orange, peach, berries with natty yoghurt
 
2 weetabix, pint skimmed milk
 
1 tin sardines, 1 tin tuna
 
225g lean mince, carrots, onion
 
 
Done. May buy some whey protein soon. Not had any supps in probs 2 years!

Wed 8th Jun 2011
 
Looking noticably leaner in the gym mirror. Look pretty good in gym, shame its only in the gym haha. Weighed in at just over 15,10 this morning hmmm. Maybe ive cut too many kcals???
 
 
Deadift

60x5
100x5
140x1
180x1 Belt on. Im on the last notch now, doh
195x3,3,3,3,3 Only used chalk on the last set. Very short rests per set. Deadlifts done and dusted in 20 mins

Incline BB Press

60 3x15

Pulley Row

3x15

Squat with Chains

3 chains per side, 45 kg of chains total at the top of the lift.

Rage X on

25x5
80x3
100x3
120x2
145x2,2,2,2 Straps up, Wraps on for these. All easy as they should be. Added 30kg to the base weight (290) so this week is 50%, next week 55%, week after 60% and so on

Leg Extension

2x15

Hack Squat

2x15

Calf Raise

2x30

Finito.

3 mile run today. Knee still giving me jip :( bearable though.
 
 
Did my HR on entering the house probably 1 min after finishing running. Was only 90bpm? Was expecting it to be much higher as im sweaty as hell and knackered. hmmmmm

Jeez! Your heart rate is low! Must be pretty fit mate!

Well  I couldnt have gone much faster so I cant be that fit haha.
 
Knee is very sore now. May have to knock running on the head for a week and bash the kettlebell instead?? Will see how I feel on sunday.
 
Just eaten a tin of sardines and tuna so will do abs/core in a min

If you've spent year weight training then running will be hard to do as a) your probably a lot bigger than last time you did much running hence more pounding and b) mobility is way different than what you need running. I'll bet you have either ankle of hip issues that are now effecting your knees.
 
KB work sound sensible. If you want to carry on running then probably going to have to seek professional help to make sure the knee problem dosn't get too big.
 
Solid quick pulling session. I'd sack of knee extensions though. Def won't help the knees!

Yeah, Im with your line of thought. Leg extensions felt great though with no pain.
 
Its a strange pain on the side and though to the top of my calf though the knee. I think its some type of tie in muscle that is strained. Probably from an ankle or hip issue like you say (I do get a sore right hip when I run). Dont think my cheapo trainers suit me so will invest in a new pair soon from a running shop.

Abs:
Did 15 mins of various exercises. Crunches, cycle crunches, leg raises, side to sides and finished it off with a 3 minute plank which killed my shoulders lol

Fri 10th Jun 2011

Seated DB Press

20x10
30x8
34x6,6,6,6,6 All snappy, controlled and full reps

Decline Barbell Bench Press

Not really done many of these so a new thing for me

60x10
80x10
90x10
100x10
110x8 Limit for today. Felt very strange but enjoyed it. No spot so didnt push for another 2 reps incase I got stuck

Dips

SLOOOOW CONTROLLED REPS THROUGHOUT

x5,5,5 Flipping killer

Chins

BW x 8,8,8,8

Low Row

3x10

Scap Pulldowns

3x10



Enjoyed that. Bit of a pump session I guess. Didn't squat as I need to rest ze knee!

Couldnt run today as I dont wanna further aggrevate the knee.


Alt hand Kettle bell swings x 25 minutes with 20kg bell. Did continous swings for a song (Avg time 5 mins) followed by about 15-30 secs rest and back to another full song. Farking tough and HR was 180 by the end.

Right, may as well log my diet for today
 
1 tin sardines, 1 tin tuna
 
1 tub cottage cheese
 
2 pints skimmed milk
 
1 whole pita with turkey mince, mushrooms, courgettes and onion
 
1 tin sardines, 1 tin tuna (later tonight)
 
 
Not much fruit/veg but I can never be arsed on the weekend. Back to fruit and veg tomrrow will eat 5 pieces with my lunch probs. Will purchase a protein powder when I can be arsed (God im so fkin lazy)
 
 
 

Resting Heart Rate today = 45 bpm.
 
 
boosh

Mon 13th Jun 2011

Bench Press

60x10
80x5
100x5

F6 on

3 board

120x3
130x3
145x3

2 board

145x3

FOOK THAT OFF. Cant use this shirt at all. Back to uneq. Will eventually have to buy something or try someone elses shirt to see if I can find something that suits me.

Shirt off

125x5,5,5 Touch and go

Incline Dumbell Press

32.5x15
42.5x8
40x8

Machine Fly

1 x drop set

Machine Shoulder Press to Machine Fly

3 x 10 on each back to back

Biceps

Reverse curl x 10 -> Regular curl x 10

Alt DB curl x 8

Cable Preacher x 8-8 drop set

Dips

x12,8,10



Finito!
 
 
Will Kettlebell tomrrow as my knee is still sore for running

Tue 14th May 2011

Cardio today. Knee still sore so more kettlebells. Hope I can run soon, im missing it.



Same protocol as t'other day. KB swings for a full song followed by a 20 sec rest, rinse and repeat. Songs today were 3-4 mins. Did 17 and a half minutes of this in the sun before I had to stop. Brutal today.

Minute rest, then

20 pressups
20 right arm swings
20 pressups
20 left arm swings
20 pressups
20 right arm swings
20 pressups
20 left arm swings

Done back to back.



Total time about 23 minutes. Very tiring and sweating like crazy.

Not that anyone is interested but this is my new plan:



ME Monday: Bench, Chest assistance, Shoulder Press, Shoulder assistance, Biceps

ME Wednesday: Squat, Deadlift

DE Thursday: Pump shoulders, Pump chest, Triceps, Heavy Lats, Core

DE Friday: Pump squat, Power/hang clean, Hyperextensions, Pump quad/hams


Crosstrainer cardio on thursday and friday.
KB cardio on tuesday and sunday (possibly sat too).

Diet plan:


Breakfast: Cottage cheese

Snack: Protein shake

Lunch: 1 and a half sandwiches, fruit

Snack: 2 weetabix with milk

PWO: protein shake and maltodextrin

Dinner: Lean meat with veggies

Supper: 1 tin tuna, 1 tin sardines

Cardio only days will not have maltodextrin. Weetabix and the sandwiches will slowly decrease depending on my loss.

Looks a good routine mate and those kettlebell hiit routines - killer!! They must be a test of endurance thats very little rest between sets, impressive mate.
So you don't take any supps? Not even whey? All from food? Thats ultra natural mate! Still, not effecting your training mate! Any comps planned?