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

Pull away me hearties.

Wide Grip Chins:
15 /9 / 7

Lat Pulldown:
Pin11 x 10 /Pin12 x 8/ Pin13 x 8

Close Grip Pulldown:
Pin11 x 10/ Pin12 x 8 /Pin 12 x 8

Close Grip Row:
Pin11 x 10 /Pin12 x 8/ Pin13 x 8

plus some behind head pulldowns.

Oly Bar Curls:
20kg x 15/ 30kg x 10/ 40kg x 8/ 50kg x 6/ 40kg x 8

Close Grip:
30kg x 8 (3 sets)

Seated Dumbbells:
20kg x 8 (3 sets)

Some D-ring curls to finish.

Really good session tonight, further emphasising that yesterdays wasn't. No training partner tonight and took things at a steady pace without being slow, maybe a minute between sets. This obviously suits me better than rushing like yesterday's bench. Was pleased to do 15 onthe first set of chins, didn't take me long to meet that goal. Course now I will definitely have to look into adding weights as I can't see the point of trying to build up to 3 sets of 15. If the chain belt doesn't turn up I'll just have to start using my trusty backpack.

Looks like a top session mate well done on the chins

I'd keep training hard like that if I were you, 'cos apparently if you skive off at this time of year, Father Christmas finds out and knocks you off his present list...

ORIGINAL: ticteaser
I'd keep training hard like that if I were you, 'cos apparently if you skive off at this time of year, Father Christmas finds out and knocks you off his present list...

No skiving for me.
On the other hand, my nails look simply atrocious

ORIGINAL: jedi

No skiving for me.
On the other hand, my nails look simply atrocious

Ooooh, Santa won't like that!!

I need my infills doing

ORIGINAL: RACK

I need my infills doing

And that's exactly the reason* I'm skiving off from doing my back and bis tonight!

And on that note I think that's quite enough girliness in this journal for the time being!





*Plus if I don't have my eyebrows waxed ASAP they're going to take over my face!

Jedi's journal and nailbar
...closed for the duration.

Wednesday is cardi-O Daddio, I mean like real joggy and sh!t maaaaan.

1mile run with pack (I suppose I ought to start timing this really)
15min cycle
15min rower (new PB)
15min cycle
1mile run with pack


Not only do I have a new PB on the rower of 5750m, I averaged over 36 strokes a minute, on level 15 of 15 and finished 60-something boatlengths in front of the computer("Inconceivable," just a few weeks ago).

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2 I'm just going to have to try and get others in the gym to give it a go so that I can see what they manage. I don't expect I'm going to get many takers though
...a bit like when I touched the electric cow fence as a kid and then tried to persuade my mates to try its pleasant sensation

Well done on the cardio mate! Looks like a good session.

PMSL "Inconceivable" I had to read it with a lisp!

a good look on the rowing and cardio as a whole well done! im now off for my morning cardio but doubt ill be posting any PB's nice and steady for me

ORIGINAL: RACK
PMSL "Inconceivable" I had to read it with a lisp!

Whenever that film is on I always seem to find myself watching up to when the Sicilian is defeated in the game of intellect.
Just seem to find it funny no matter how many times I see it

ORIGINAL: OJay
a good look on the rowing and cardio as a whole well done! im now off for my morning cardio but doubt ill be posting any PB's nice and steady for me

I would prefer to do it that way too!
I just can't seem to motivate myself without some element of competition, even if it is against the rowing machine version of Orac*


*come to think of it you'll probably be far too young to remember Orac

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2

Thank **** for that ! I was gutted when I saw your 15 min distance. On my first go at 5000m the other day it took me over 21 mins

Good journal mate

ORIGINAL: PAGAN

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2

Thank **** for that ! I was gutted when I saw your 15 min distance. On my first go at 5000m the other day it took me over 21 mins
Good journal mate

The thought of lots of people bursting a lung trying to match the distances on a Concept2.

On the downside, my efforts are being completely devalued
I suppose I'm going to have to find a Concept2 and do 15min on that before I get any "re-speck".

Shoulders.

Isolations to warm-up and boy did I need to warm up. It was feckin freezing in there.

Intermission for heavy bench.
100 x 3 120 120 125
The 125 stalled about halfway home but I stuck with it and slowly started it upwards again and pressed it out
...at which point I see the spotters fingers on the bar
I really think I had it but in my experience, putting fingers on the bar stabilises it quite a bit and allows you to use the energy saved to more advantage. It would've been my new PB but I guess I'll have to wait until next week now.

Shoulders II
Seated Dumbbells:
70lb x 7/ 70lb x 6/ 70lb x 3 + 60lb x 5 (straight in)
Wasn't very pleased with this either as I was hoping for 3 decent sets on the 70's. It looked as though I was going to get them until my left arm went a bit AWOL. Oh well that'll have to wait until next week as well.

Smith Press:
10 x 30kg/ 8 x 50kg/ 5 x 65kg/ 8 x 50kg

The 65 was a tad heavy by that stage of proceedings may go back to 60 next week.

Found some more reference on the Liferower thanks to google. A talented amateur cyclist has a blog in which he claims a best of

..around 6000m

he sounds like a very fit guy, regularly averaging over 20mph on his rides. So, I now have;

jedi 5750m in 15min
amateur cyclist 6000m in 15min
Olympic swimmer 6250m in 15min

I make that I need to improve by about 5% to overtake the cyclist and 8% to match the Olympic athlete.
Something to aim for anyway.

Last nights legs:

Leg Press:
20 reps on 150/190/230kg as warm up.

Squats: 100 x 10/ 120 x 8/ 100 x 10

Hack Squats: 10 x 50kg for 3 sets (WTF ...even lighter than last week)

Leg Ext: pin5 x 10/ pin6 x 8/ pin7 x 7/

Ham Curls: 40kg x 10 for 3 sets

SLDL: Godddammit!! Forgot 'em again

Calves: various

Squats are all to parallel now which is good, have started getting pain in my dodgy knee ...which isn't.
Not sure what to think really. I definitely don't feel as though I am mashing the legs as much as when I was going really heavy on the leg press. Think I might change it next week and try for a 20-repper on the 100kg squat first and then try going heavy on the leg press again straight after.

Pushing Tin ...I mean iron.

Flat Bench:
60kg x 12
80kg x 10
100kg x 8
110kg x 3 (+3 assisted)
100kg x 6

Incline: (not as steep as usual)
60kg x 10
80kg x 8
90kg x 6
90kg x 5

Flat Dumbbells:
80lb x 8
97lb x 6
80lb x 7

Skullcrusher/Close Grip superset
30kg x 7 each
40kg x 7 each
40kg x 7 each

Thought the workout went okay given that I have a stinking cold ....again
I wouldn't usually train feeling like I do but was;
a) completely p!ssed of at gettng another one despite the herbal defences
b) aware that the gym is shut the most part of next week.
So I dosed myself up on paracetamol and Sudafed throught the day and went anyway.
Not feeling as though it was my best idea just at the minute

Oh cr@p.
Paying the price for last night's training-with-a-cold brainwave. My brain seems to have melted overnight and is now running out of my nose. This may be a prelude to mummification, as I feel as though I died some time ago.

I wouldn't rule out training tonight just yet though