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;

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

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

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

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

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My Journal

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

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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.

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

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......

SQ:230 BP:160:) DL:250 OHP:120

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....

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

SQ:230 BP:160:) DL:250 OHP:120

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.

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

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

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.

SQ:230 BP:160:) DL:250 OHP:120

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.

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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.

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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?

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

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

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

SQ:230 BP:160:) DL:250 OHP:120

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;

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

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

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

U ENJOY CARDIO!?!?!?!?!?!?!?!?!?!?

Hey hey, it's good stress relief!! All those endorphins making you happy

ORIGINAL: OJay
U ENJOY CARDIO!?!?!?!?!?!?!?!?!?!?

I don't normally (hence the "I am mental" diagnosis) but the mix of the three exercises seemed to work quite well.

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"...those aren't the roids you're looking for..."
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ORIGINAL: lradford
Hey hey, it's good stress relief!! All those endorphins making you happy

It was good stress relief but I didn't see no dolphins.

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"...those aren't the roids you're looking for..."
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Legs tonight.
Yes, you read that right legs on Friday evening. Not difficult to spot the major flaw in my new schedule

Leg Press:
20 x 150kg
20 x 190kg
20 x 230kg

Squats: Not quite parallel (hey, at least I'm honest)
60kg x 20
100kg x 10
120kg x 08

Hack Squat;
60kg x 08 (3 sets)

Leg Extension:
pin 5 x 8 (3 sets)

SLDL
60kg x 8 (2 sets)

Calves...various.

Like I said still not quite parallel on the squats but that is a problem with my knees not the weight as I can't go any lower even with nothing on the bar. Hopefully the tendons will get the hang of it eventually.
Finally tried the SLDL and they worked the hamstrings much more than I'd expected. Will try and stick with those.

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

Push day today incorporating results from "The Great Race".

Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)
110kg x 6
110kg x 5

Incline:
80kg x 8
80kg x 7
80kg x 6

Shallow Incline Dumbbells:
80lb x 8
80lb x 8
80lb x 7

plus assorted triceps stuff.

daKensta:
Thought I'd stick to my method of warming up first instead of diving right in so that we can compare the success (or lack of) for both methods. i did 10 x 60 and 10 x 80 before the first set on 100. Not sure what I was thinking other than I was getting myself used to 10 reps Needless to say it didn't work on the 100. Will see how you fare with dive straight in later in the week.

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

ORIGINAL: jedi
Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)

oh dear, what a shame, bad luck old chap
I'll not dive in completely cold, I think a bit of r/c warming is in order at least.

SQ:230 BP:160:) DL:250 OHP:120

Good pull session last night.

Wide Grip Chins: 12/10/10

Lat Pulldowns: pin11 x 10/ pin12 x 10/ pin 13 x 10

Wide Grip Row: pin11 x 10/ pin12 x 10/ pin12 x 10

Close Grip Pulldown: pin11 x 10/ pin12 x 10/ pin13 x 8


Oly bar curls: 30kg x 10/ 40kg x 8/ 45kg x 8

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

Seated Dumbbell: 45lb x 8/ 45lb x 7/ 40lb x 8

Plus some low pulley curls to finish.


Good session, back to training with guy I trained with last year having caught him up again despite my 'absence'. Sessions are becoming a bit more focussed (just 3 working sets after some warm-ups) and we are battering through at a fair old pace.
Course I shan't expect to see him at tonight's cardio

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"...those aren't the roids you're looking for..."
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ORIGINAL: jedi

Some n*b has nicked the chain belt at the gym. Although I rip it out of the place for being a bit of a deathtrap/sh!thole when this kind of thing happens you sort of understand why the owner's heart isn't really in it anymore. He's had to put a lock on the fridge, has had a freestanding hex dumbbell set ruined by someone pinching 1 35lb dumbbell and now this
...amongst other instances.

How the hell do you steal a bumbbell? LOL

ORIGINAL: apollocreed
How the hell do you steal a bumbbell? LOL

Not sure whether that is a typo or an attempt to answer your own question

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

ORIGINAL: daKensta

ORIGINAL: jedi
Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)

oh dear, what a shame, bad luck old chap

Thank you for those heartfelt words of kind condolence.
Joking aside I definitely think keeping the warm up to a minimum could be the key to success. I think I was bordering on the sh@gged out rather than the warmed up.

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

warm up really light mate, then ,maybe a few singles up to 100k

so 10 x oly bar
6 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg

or a variation?

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My Journal

ORIGINAL: I Am A Myth
warm up really light mate, then ,maybe a few singles up to 100k

May opt for something like the 6 x 60 and then maybe a single or two on the 80. I'd rule out the 70 and 90 just as I am too idle to change the different plates Will be doing something similar as a warm up for heavy singles tonight so will see how that goes.

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"...those aren't the roids you're looking for..."
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Cardio Wednesday successfully completed again.

1 mile run with pack
15min on bike
15min on rower
1 mile run with pack.

Worked pretty hard on the rower. It's a lifefitness model and I did 4250m in the 15min on the lowest of the 'olympic' (i.e. hardest) settings. I was pretty pleased with this but have no frame of reference as to whether it was or was not a decent effort. The machine didn't seem all that impressed that I'd beaten it by 20 boatlengths and just told me to,
"Set a more difficult level for your workout next time."
Poor loser

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"...those aren't the roids you're looking for..."
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Shoulders tonight:

Mostly as per last week although definitely bottled out of going for the 70lb dumbbells on shoulder press. The 60's are getting a bit easy now so will have to try next week. To be fair I think the extra week has also made swinging the 60's up into position feel a lot easier so might stand a chance with the 70's now.

Paused mid-way to do my heavy singles on flat bench culminating in 2 x 120kg which felt very easy considering I failed to get 1 rep on it last week. Weird.

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"...those aren't the roids you're looking for..."
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Legs last night.

Wasn't looking forward to it at all as felt very tired but perked up once it was underway. No leg-press this week in a deliberate attempt to get the feeling for squats in terms of stretching the tendons out and balancing the weight better.

Squats:
60kg x 15
100kg x 10
120kg x 8
120kg x 8
100kg x 10
60kg x 10

Leg Extension:
pin5 x 8
pin6 x 8
pin7 x 7
pin6 x 8
pin5 x 8

Ham curls:
35? x 8
40? x 8
35? x 8

SLDL:
60kg x 8 (3 sets) I don't know why these wipe me out so much as I keep it light

Calves = various

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"...those aren't the roids you're looking for..."
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Chest & tri's.

Flat Bench:
100 x 9 ( I spent about a minute under the 10th but it wasn't going up)
110 x 6
100 x 6

Steep Incline:
60 x 8
80 x 7
90 x 6

Shallow Incline:
80lb DB's x 8 (3 solid sets)

Skull-crusher/Close-grip:
40kg x 8 of each
40kg x 8 of each
30kg x 8 of each

Plus various pulldowns and rope supersets which blew my arms up to a decent size again. Why can't someone invent a supp. which fixes your pumped state as permanent gains? Still don't have enough in the tank on reps 8 and 9 to make 10 x 100 possible for the foreseeable I'm afraid. Over to the daKensta.

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"...those aren't the roids you're looking for..."
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did you warm up?
hmmmmm?

SQ:230 BP:160:) DL:250 OHP:120

ORIGINAL: daKensta
did you warm up?
hmmmmm?

Not like last week
I just did a 'few' on 60kg to loosen up a bit and then straight into the 100.
TBH I felt less comfortable with this than last weeks warm up of epic proportions so I am going to switch back to that as I definitely think it'll help build the stamina required.
Horses for courses though.

On the plus side; the added interest/goal has definitely made me enjoy my bench sessions a bit more.

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"...those aren't the roids you're looking for..."
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Back and bi's;

Chins: 12/10/10 (I am losing the will to live on these might try something different)

Various Pulldowns: A bit lighter than last week for more reps to protect my back.

Oly curls: 3 sets of 7 x 50kg

Seated Dumbbells: 3 sets of 7 x 20kg

Plus various isolation and cable stuff but noticed that my arms get much more pumped for triceps than they do biceps.
All in all quite happy with the workout.

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