The Return of the jedi-This is not Sparta. This. Is. Madness.(now incl. Race to 100kg OHP)

Managed at least some form of cardio last night. Brisk walk for 50 minutes done fast enough to be sweating and slightly out of breath but not so fast that I look like this;

Good back and bi's session tonight.

Back to 10/10/10 chins as in a rush to beat the stampede for the pulldown so had to be done with little rest.
All pulldowns done 1pin lighter than max but for more reps and less rest.
Monstered the Oly bar curls at 30/40/45 and a more manageable strip set from 40 down. This meant I still had some grip left to go up to 40kg close grip 40lb seated dumbbell curls and then standing low pulley curls which I thought were a good finish and will do again.

If only my arms looked like they did at the end all the time

Did you say BACK ? to 10/10/10.

Efforts must be redoubled for myself then! bloody good going mate

ORIGINAL: I Am A Myth

Did you say BACK ? to 10/10/10.

Efforts must be redoubled for myself then! bloody good going mate

Was up to 12/12/10 recently

Then again, I am a bit of a spindly lightweight

Christened Monday as the new push day with a good session.

Flat Bench:
100kg x 9 (10 is almost there I can smell it)
120kg x 2 plus 2 spotted (first time I've lifted 120 for reps )
100kg x 6 (decent after the previous 2 sets)

Steep Incline:
80kg x 8
90kg x 6
100kg x 2 plus 2 spotted (not been there for a while either)
90kg x 5

Shallow Incline:
80lb DB x 8
90lb x 6
80lb x 7

Skullcrushers/Close grip superset on 40kg
Tricep pulldowns and rope to finish.

Very pleased with the workout.

some nice pushing there "bro"

100kg x 9 (10 is almost there I can smell it)

shifting a tonne in the space of 30 seconds or so using just one's arms is something to aspire to indeed.
RACE YOU!!





now, where did I put my voodoo equipment......

ORIGINAL: daKensta

100kg x 9 (10 is almost there I can smell it)

shifting a tonne in the space of 30 seconds or so using just one's arms is something to aspire to indeed.
RACE YOU!!

I can't see it being much of a race.
I see no reason why you wouldn't be able to press 10 x 100 right now, this very instant.
Although ...am I right in having a sneaking suspicion that getting the 10th is a bit like breaking the sound barrier in that the last little bit requires about 15 x the effort of the previous 9. In which case I am probably not as close as I thought I was.

I was more than pleased with the effort on 120 though as, theoretically my max might be creeping a bit higher than that.
I'll give it a couple of weeks and then maybe try for 1 at 125 or possibly even 130, would love to get 130 before Xmas.

Dear Santa....

TBH I thought you'd be more likely to succeed before me, as my repping is so poor.
I'll give it a go on thurs, and if I don't manage then let the race begin!

I bet if you were to just train triples doubles and singles for 2 or 3 weeks you'd get 130 well before xmas.

ORIGINAL: daKensta
TBH I thought you'd be more likely to succeed before me, as my repping is so poor.
I'll give it a go on thurs, and if I don't manage then let the race begin!

I bet if you were to just train triples doubles and singles for 2 or 3 weeks you'd get 130 well before xmas.

That's funny, I seem to remember you knocking out plenty of reps on the 90.
Good luck for Thursday ...don't let that recent shoulder injury play on your mind at all

You might be right about the triples, doubles and singles and that is very interesting.
Think what I'll do is carry on as I am doing at the minute and then do something like that for pure strength work when we get the national shutdown for 3 weeks around Xmas/New Year


Also ...look away now. Just don't read on any further as I am afraid there has been another lapse with the you-know-what.

On the pull again due to schedule changing, went okay considering the short recovery.

Chins:
11/10/09 (first time I've not managed a set of ten for quite a while, questions will be asked in Parliament)

Heay bar pulldowns:
pin11 x 10
pin12 x 8
pin13 x 8

Close grip row:
pin11 x 10
pin12 x10
pin12 x 8

Close grip pulldown
pin11 x 10
pin12 x 8
pin12 x 8

E-Z bar curls: (I swear there was no Oly bar free)
40kg x 8
45kg x 6
40kg x 8 (at which point my forearms felt as though they were going to snap; so painful)

Close grip curls:
30kg x 8 (x 3)

Seated against backrest dumbbell curls;
40lb x 8
20kg x 8
40lb x 8

Plus some low pulley curls to finish.
Once again was pleased with the workout, still seem to be operating okay on no supplements whatsoever.

if you will insist on playing with your wiggly stick, you can't complain if your wrists hurt.
at least you haven't gone blind..........yet.

some great lifts there jedi well done keep it up

ORIGINAL: daKensta
if you will insist on playing with your wiggly stick, you can't complain if your wrists hurt.

It certainly did nothing to make me think that using it again would be a good idea.

ORIGINAL: OJay
some great lifts there jedi well done keep it up

Cheers OJay, personally feel as though I have hit a bit of a plateau but am doing my best to make it a short-lived one.

Cardio completed

Run 1 mile with 1 stone backpack
15min exercise bike
15 min rowing
Run 1 mile with 1 stone backpack

Well, that was nowhere near as bad as I'd been building it up.
I actually enjoyed it

Much more fun than the boring slog of the 3-4 mile runs. The rowing was particularly good, anyone have a realistic target of distance in metres for 15min that I should be aiming for?

Shoulders tonight:

Isolations ( 3 sets of each)
Front raise.
Wide grip row.
Seated rear row.
High front row.
Cable lateral raises.
Rear cable crossovers.

Then on to the real business;
Seated dumbbell press.
8 x 60lb for 3 sets, definitely have to find a way to try the 70's next week.

Military press. (not something I normally do but what the hey)
8 x 40kg
8 x 50kg
4 x 60kg +
Got too carried away with the 8 on 50 and went to 60 too soon, definitely tweaked my back.
Not happy, will have to see how it feels tomorrow. Can see me scuttling back to the safety of the smith press next week though.

the race is on.
if you're man enough.

ORIGINAL: daKensta
the race is on.

Okay then let the repping commence.
I didn't post it above but I also had a failed attempt on 120 last night
Partly because my back was sore but also, I think I am kidding myself if I think that 120 is anything but pretty much my max. So I am going to forget using it for reps at the moment and go back to 100/110/100 for a bit.
Which hopefully will also help my reps on the 100

As for my macho credentials, I better get a quick refresher course booked;

Oooh good cardio recently!!

Howdy stranger

Hello Again

I think when I go round saying things like "I enjoyed it" of cardio we probably have all the information we need to make an accurate diagnosis

Nice to see you back