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

ORIGINAL: jedi

plus some floundering about with the ab roller.

Oooh that tickled me that did!! I've got this image in my head of you flapping around on the floor like a fish!

ORIGINAL: ticteaser

ORIGINAL: jedi

plus some floundering about with the ab roller.

Oooh that tickled me that did!! I've got this image in my head of you flapping around on the floor like a fish!

Correct
..and with similar abdominal definition

If you think about it a fish is just one big muscle with eyes and stuff on one end and a tail at the other really. I'd like to be as muscled as a fish.

WARNING:

ORIGINAL: ticteaser "..one big muscle with eyes and stuff on one end and a tail at the other really."

This does not necessarily guarantee a good physique.

I bet that fish is 'ard as nails though.

Ok, maybe I'll be some sort of shark, with enough power in my sleek muscley body to kill you with one swipe of my tail. Or something like that.

[tries to imagine a fish with visible abs]

[brain melts]

Nice workout mate.

Hopet he cold gets better soon

ORIGINAL: RACK
Hope the cold gets better soon

The test will be tonight's attempt at cardio.

Cardio completed last night.
Wasn't breaking any records and I'll leave running until next week but was reasonably pleased with how it went considering the cold.

15min walk (instead of run)
20min cycle
15min rowing machine
15min walk

What training split will you be using when you're back to 100% mate?

ORIGINAL: RACK
What training split will you be using when you're back to 100% mate?

I should be back onto my 4 day split next week;

Monday: Chest & tri's
Tuesday: Back and bi's
Wednesday: Cardio
Thursday: Shoulders
Friday: Legs

Having said that, I am not 100% decided on thtat schedule yet. I am tempted a bit by doing shoulders and arms on the Thursday as this would tend to keep all the sessions shorter. I am also planning to do some form of cardio everyday and make a big effort on the Wednesday.

It all depends on how long you like staying in the gym. I like to be in and out so the quicker the better for me.
As for cardio everyday, well I love it

ORIGINAL: RACK

It all depends on how long you like staying in the gym. I like to be in and out so the quicker the better for me.
As for cardio everyday, well I love it

I used to prefer taking my time but now like the idea of getting it done well inside an hour, 45min if possible. I think to keep this up I will definitely have to get used to flying solo though. I have one mate who does plenty of work but takes frikkin ages (I mean of the "I can feel my beard growing" type) and another who rips round .....the first half of the sesh and then ducks out early before the pain really starts. I suppose it will do me good anyway as I am still dead set on switching gyms at some point this year so will have to get used to being Billy-No-Mates.

I don't mind doing the cardio everyday as long as I can keep it in short chunks of about 15min otherwise I go nuts.
Not ideal for fat burning I know but better than nothing.

Last night's shoulders

Front raises superset with lateral raises
10kg x 10 (3 sets)

Seated rear row
50lb x 10 (3 sets)

Close grip upright row
30kg x 10 (3 sets)

Wide grip upright row
30kg x 10 (3 sets)

Rear row
20kg dumbells x 10 (3 sets)

Seated dumbbell press
50lb x 10/9/8
40lb x 10

Kept everything pretty light just to work my way back in, although actually struggled a bit on the wide grip rows and even the dumbbell pressing, which I thought I would get 4 x 10 easy

Friday first legs since the break.

20 rep squats x 60kg as a warm up (too light really)

leg press
150kg x 20
190kg x 15
230kg x 10

hack squat machine
50kg x 10 (3 sets)

leg ext.
pin5 x 10 (3 sets)

ham curls
30kg x 10 (3 sets)

SLDL
50lb dumbbells x 20

seated calf raise
20kg x 10 (3 sets)

Once again, no heroics on the first day back. Could definitely have gone heavier on most things and legs felt as though they have lost less strength than anything else. Am tempted to do 20 x 60kg on squats everyday as a kind of warm up and general getting-used-to-squatting-again protocol.

Hows it going JEDI?

I do chest with shoulders in the same session and have an arms day instead... I like prefer it that way for some reason. I have gone from a 5 day split to a 4 day since Nov.

ORIGINAL: chrismac
Hows it going JEDI?

Hi Chris
it could be going better really. The wheels have not fallen off just yet but they are definitely wobbling. Am already trying to make up 3 weeks lost due to manflu but am also having to visit a consultant tomorrow about my ongoing health issues, which are looking more and more likely to be a gallbladder problem. Net result would be more surgery, so it is a bit of a struggle to stay motivated at the moment, knowing that there could well be another enforced and lengthy break to come.
I am just about managing to stay on top of it at the moment though.

I barely mention these problems to anyone else of course

Tonight was shuvving.

Warm up
20 x 60kg squats
abs

Flat Bench
60kg x 15 80kg x 12 90kg x 9 90kg x 6 80kg x 6

Incline Barbell
60kg x 10 80kg 6 80kg x 6 90kg x 3

Flat Dumbbells
70lb x 8 (3 sets)

Pec Deck
55kg x 10 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 7 each (3 sets)

+ V pushdowns/ Close pushdowns/
+Rope pulldowns and extension superset

Some good bits and some bad bits tonight. Was good that the 90kg on the bench didn't feel particularly heavy but was bad that I had no muscular endurance to push the reps out with my triceps failing first.

Had to use jedi mind control on 2 newer members who started stripping the weights off my bench when I waddled off for just a nano second to fetch a pair of 15's (perils of the solo trainer). I felt bad afterward
...but not that much.

"That's not the bench you're looking for...."
[waves hand mysteriously]

ORIGINAL: daKensta

"That's not the bench you're looking for...."
[waves hand mysteriously]

I used the advanced technique, which is just;

"Oi."

Man - you are going through it.

Great session there though!