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

Thursday:

Wide Grip Chins: (slightly narrower than normal though as my shoulders were killing me)
BW x 8
BW x 9


Close Grip Pull-down:
pin9 x 15
pin10 x 12
pin9 x 15

DB Curls:
15kg x 17
15kg x 15
15kg x 12

Conc. Curls:
15kg x 10
15kg x 08
15kg x 07

Leg Press:
190kg x 15
190kg x 15
190kg x 15


Some good efforts last night especially bearing in mind that this is all more of a 'high-rep' workout designed to ease my way back in. I reckon I could already up the weights quite a bit if I wasn't looking for such high reps. Am going to split the workout again next week to a proper 4-day split and try and ease the volume up per bodypart.



jedi

Friday:

Shoulders

Front Raise:
8kg x 15
8kg x 15
8kg x 15


Lateral Raise: (Strict)
8kg x 14
8kg x 12
8kg x 10 (they hurt)

Rear Shrugs:
20kg x 15
20kg x 15

Upright Rows:
pin10 x 12
pin10 x 12


Then did a bit of stock-taking on the bench-press to see what to do next week.
60kg x 15
60kg x 15
70kg x 10
80kg x 05
90kg x 02
100kg x before sanity prevailed

Felt wibbly wobbly on the 70kg but the 80kg went better than expected prompting the attempt at 90kg, which also went better than expected ...was sorely tempted to try for one at 100 but with no spotter available I thought I'd leave that in the tank. Was pretty pleased to be hitting anything like those numbers this early and will look to consolidate with healthy reps at 60 & 70 next week with the knowledge that I can even push out to 80 if I think the reps are there.
It probably doesn't mean as much to anyone else but I was perdy pleased with myself.




jedi

Weekend Weigh-in:


12st 7lb
BF: 12.8%



Have no real explanation for the body fat sliding up again. Will try and slip in some more cardio next week and see if that makes a difference. I am not too worried whilst it is still below 13% but would like to see it head in the opposite direction.





jedi

good progression there mate keep it up

ORIGINAL: kendod666

good progression there mate keep it up

Thanx mate.
Am already catching up with ex-training partner much to his intense delight




jedi

Bottled out of yesterday's cardio due to the fact that it was raining.
Pathetic.
If that was an excuse no-one in Manchester would ever get out for a jog.


Not sure if the gym is open today will travel in prepared to jog if not.
Irate Mancunians please do not steal my car.
Again.





jedi

Start of new morning cardio regime.
30 mins brisk walk
...which was probably about as fast as my jog.


Diet very poor over the weekend including a bowl full of trifle.
My God it tasted gooooood.

Going to knuckle down a bit now though as I want to see my BF back to nearer 10% on a sustainable basis.
Which means nothing too extreme on the dieting front and a bit more cardio.






jedi

First attempt at what I would call proper training.
Bit heavier and a bit more volume.
Was quite pleased with my efforts and the best bit is that I don't feel as though I have been murdered this morning so am taking that as a sign that my diet must be pretty good.




Flat Bench:
60kg x 15
70kg x 12
80kg x 10
70kg x 08
60kg x 10

Pec Deck:
50kg x 10
55kg x 10
55kg x 08
50kg x 10

Dips:
BW x 9
BW x 7
BW x 5

Tricep Pushdown:
pin12 x 12
pin13 x 10
pin12 x 12

Dumbbell Extension:
40lb x 12
50lb x 10
40lb x 10
40lb x 10


Leg Extension:
pin4 x 10
pin5 x 10
pin4 x 10



Looking forward to some more late morning cardio.




jedi

ORIGINAL: jedi

Which means nothing too extreme on the dieting front and a bit more cardio.

I like the idea of this - keep it sustainable.

Just had a quick skim, sorry have been poor at keeping up but things are looking good for you. Have you planned your 4 day split yet or still working on that?

And don't stress the BF% too much. Yes frustrating that it slid up a little but all swings and roundabouts you know!
And hope you didn't bottle out of planned cardio again?

ORIGINAL: lradford

ORIGINAL: jedi

Which means nothing too extreme on the dieting front and a bit more cardio.

I like the idea of this - keep it sustainable.

Just had a quick skim, sorry have been poor at keeping up but things are looking good for you. Have you planned your 4 day split yet or still working on that?

And don't stress the BF% too much. Yes frustrating that it slid up a little but all swings and roundabouts you know!
And hope you didn't bottle out of planned cardio again?

Not to worry about the infrequent visits Chez jedi.
The threat of a visit is enough for me to keep ontop of the 'housework'.

I decided when I was training before, that I just do not want to Yo-Yo up and down with cutting and bulking. I much prefer the idea of a steady, sustainable, lifestyle and physique. It didn't really work out as I had some fat to lose and whilst trying to shift it I was also ill. I know that this approach compromises bulking and also to some extent "looking ripped".
But, hopefully, those compromises will be more than offset by being happy.
I feel much better about things this time ..although those are famous last words.

The new split will be;

Monday: Legs
Tuesday: Push
Wednesday: Run
Thursday: Pull
Friday: Shoulders
Saturday: Jedi-cycle (it sounds like a swarm of angry hornets)
Sunday: Run

+ gentle morning cardio

Am planning 1 month progress pics this weekend so the proof of the pudding ...will hopefully not show up.




jedi

Jogging in the rain.
So brave.

Did a very steady 4 miles and was once again very nearly enjoying it up until the point my knees started hurting.
Have decided to stick to doing 3miles and slowly start to increase the speed.
Which shouldn't be difficult from my present 'pace'.






jedi

How long was the jog for?

That's the thing with running, you come to enjoy it only to get nasty injuries that put you off going back out again

I definitely agree with not wanting to yo-yo and think that will be a good key to success. I found that once I tried to push too far I ended up going back the other way and it takes a lot to get the balance back.
Keep it steady and enjoy the progress!

ORIGINAL: lradford

How long was the jog for?

That's the thing with running, you come to enjoy it only to get nasty injuries that put you off going back out again

4 miles is taking me just over half an hour which is 8min miling and firmly in jog territory.
I reckon I'll aim to do 3 miles in closer to 7min miling as a short term goal.
Paula Radcliffe I am not.

I don't think the knee pain is serious just some patellar maltracking which would probably be helped by wearing a cut-through knee brace but I am avoiding getting one as I already feel as though I am held together by string and sticky tape and this would go some way to confirming that diagnosis.

I am still enjoying the jogging a lot more than before my op. when it seemed such hard work I would seriously want to quit by 200yards. Seems very strange that my CV fitness seemed to improve during the 10weeks post op when I did absolutely nothing whatsoever.




jedi

Second proper workout;

Wide Grip Chins:
BW x 8 (widest grip)
BW x 8 (slightly narrower)
BW x 7 (slightly narrower)

LAt Pull-down:
pin9 x 12
pin9 x 12
pin9 x 10
pin8 x 12

Close Grip Pull-down:
pin8 x 12
pin9 x 10
pin8 x 12 (all down on last week but more volume)

Oly Bar Curls:
30kg x 12
30kg x 10
30kg x 08 (forearm burnout)

DB Curls:
35lb x 10
12kg x 15
12kg x 12 (again down on last week due to new volume)

Close grip Curls:
20kg x 10
20kg x 10
20kg x 10

Leg Press:
190kg x 12
190kg x 12
190kg x 12


A lot of the work was down on last week but mainly this was due to getting used to the extra volume in the one session rather than split over two. Was resaonably pleased with how it went, forearms pumped like Popeye "Ack ack ack." and biceps much the same.




jedi

12st 3lb last month's starting point)






12st 7lb this month's progress pic




Standing relaxed no tensing in either pic.


Obviously it is not a huge improvement but not bad for a month.
I'm quite happy with the (subtle) progress apart from the fact that I can't train abs.

Let the chunkification continue.





jedi

Lol at chunkification!

I do see am improvement in the pics which is good going for such a short space between the pictures.

I'd actually say a reduction in BF despite what the stats say, but maybe it's just the way the pics look.

Either way you're looking great, and considering you're still playing around with splits etc you should be feeling damn good.

Great work mate.

ORIGINAL: lradford

Lol at chunkification!

I do see am improvement in the pics which is good going for such a short space between the pictures.

I'd actually say a reduction in BF despite what the stats say, but maybe it's just the way the pics look.

Either way you're looking great, and considering you're still playing around with splits etc you should be feeling damn good.

Great work mate.

Thanks for that, it is quite a boost coming from Bikini Radford.

As for the reduction in BF, it is typical that for the first time in a long while I think I am lean enough to be showing a six-pack but aren't because I can't train abs.
I am reasonably sanguine about this though and generally just happy to be training.
Should be very interesting to see where another month takes me, at which point I will try and take some better pics.
I just found some of me posing at the start of the year and it is fair to say I remain a long way off.
Still, according to my friend;

"Size matters not."
-Yoda




jedi

Weekend weigh-in:


12st 9lb
BF: 13%



Now that is a bit annoying not to mention baffling.
My diet has been cleaner this week and I've done twice as much cardio only to find BF is up?
Am starting to wonder if the scales are mistaking some of my new muscles for fat.

On the other hand it could be that some of my new muscles are fat.




jedi

i tend to think that BF scales are rubbish mate, mine differ wildly every time i use them

Oh hold on, didn't know we were talking BF scales. Completely agree with kendod that they're pretty pants on the whole.

So that's settled then - you're officially lower in BF than you previously were, and the scales are going in the bin.

The pics show a truer representation of how you're doing imo.