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

Just to make me feel even better, I've just placed myself firmly at the @rse end of the leaderboard for the 10mile cycle in boars "Test your mettle..." thread. I absolutely couldn't believe the 42min score.
I was seriously cheesed off and was blaming
big fat mountain bike
big fat knobbly tyres on big fat mountain bike
big fat jedi on big fat knobbly tyres on big fat mountain bike.

However, having thought about it a bit, I reckon pushing tyres that wide and that knobbly around for 42min probably qualifies me for some kind of medal. The power output required to generate the sound of a squadron of "Tie-fighters" alone must have been immense.
I hate mountain bikes

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Last night's push
Warm-up
Abs

Flat Bench
60kg x 12 80kg x 10 100kg x 6 100kg x 5 100kg x 5 (much the same as last week)

Incline Smith
60kg x 8 80kg x 7 80kg x 7 80kg x 6

Flat Dumbbells
80lb x 8 90lb x 5 80lb x 5

Pec Deck Superset with Cable X-over
x 8 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 8 each
40kg x 8 each
30kg x 8 each

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

Bit disappointed with the bench although checking last week, it seems I started off doing the high-rep workout rather than keeping the warm-up sets to 8 reps. I think this was probably so that I didn't feel so guilty about not doing the dropset on the end
....again.

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Seem to be getting some nice consistency going mate in your workouts.

Still focused, decided on a goal yet mate (size/strength) ?

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My Journal

ORIGINAL: I Am A Myth
Seem to be getting some nice consistency going mate in your workouts.
Still focused, decided on a goal yet mate (size/strength) ?

Consistency is getting a bit better but am frustrated to be feeling generally sh@gged out and carrying a few niggles just when I really want to step it up a notch.

Short term goals, as stated in the MT shape up thread, are 13st 2 lb at 12% BF or less. I've been doing more cardio and more conditioning work so hope to reach that goal.

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Warm-up
cycle with hands behind seat.

Wide Grip Chins
16/7/6

Lat Pulldown
pin11 x 10/pin12 x 8 /pin 13 x 8 + dropset

T-Bar Row
30kg x 8
40kg x 8
50kg x 6

Close Grip Row
pin10 x 8/ pin 11 x 8/ pin12 x 8

+some standing straight arm pulldowns

Thin Straight Bar Curls
45kg x 8/ 45kg x 7/ 45kg x 6 (bit down on last week)

40lb DBs x 8 (3 sets)

Close Grip 30kg x 8 (3 sets)

90deg Preacher Bench 20kg x 8/7/6

Elbows survived a bit better than last week. Not done T-bar rows for a long time and my back didn't seem to object to much.
Unlike the big Lithuanian lad who asked me to spot him on squats. Not knowing the correct form of straight arms under armpits (or kind of knowing but not really paying attention) he didn't seem to like it very much when I gripped him round the waist and started hoiking him up and down like he was a big ballerina

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PMSL!!! Did he say anything to you?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK
PMSL!!! Did he say anything to you?

He racked the bar shouting;

NO!!!!!!!!!!!!

So I started to get the impression he wasn't keen around about then really. Then he gave me a de-monster-ation by lifting me bodily up and down in the preferred method. He didn't sulk longer than it took to load his next set and then invited me back for another go.
My knees weren't knocking together too loudly

I dunno I thought they were into all that ballet and culture over there, I must've been misinformed.

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Cardio

Run 2mile with pack (1 million times better than last week)
Cycle 20min
Row 15min 7500m
10min cycle
No powercleans


Much better on the running, no cramp in the back and shin splints were barely noticeable. New shoes and a bit of a warm-up seem to have worked wonders. Did the 2 miles in about 15min which I don't think is too bad considering the pack. Rowing was better than last week due to having a bit left in the tank for a massive effort on the last 2min. Frustrating though that the distances are essentially meaningless, I would assume that on a Concept2 it is basically a lot harder 'pull' making it more difficult to achieve the 35/36 strokes a min I am getting on this thing, which must be like the rowing version of spinning.
I console myself with the notion that it must be doing some good.

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What shoes have you switched to mate?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK
What shoes have you switched to mate?

Now don't laugh.
I went to the JJB Sports sale at the weekend and noticed a pair of Patrick lighweight running shoes for £10
I figured at that price they weren't much of a risk and would probably sell on ebay for a profit if I didn't like them. Turns out they seem to suit me down to the ground, very light but well cushioned and 'neutral' rather than claiming to fix all problems with supinating or pronating and the like.
The only slight niggle is that they don't have half sizes and I'm a 9.5 rather than a true 9 so they are snug but not uncomfortably so with just a thin trainer sock.

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Not the best shoulder workout

Front raises then lateral raises
12.5kg x 8 (3 sets)

Seated rear row
60lb x 8 (3 sets)

Wide Grip Upright Row
55kg x 8 (3 sets)

Seated dumbbell press
60lb x 8/7/7

Smith Press
40kg behind head x 8 (3 sets)
40kg in front x 8 (3 sets)

Cable laterals/Rear Delt machine to finish

All a bit down on last week, trying to protect my elbows a bit. Seems to have worked though as they don't seem as sore this morning. Wish I didn't feel so sh@gged out all the time though, although this could be due to yet another cold doing the rounds in the gym.

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not looked in for a while sorry mate but bench is going well, i tryed bb row for first time ever cant do oly lifting suspected broken ankle only twisted now love the exercise 50x10 70x10 100x6 well happy just think if not injured would have never tryed them ?

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

Howdy pardner!

Just had a catch up on your last few pages and things are looking excellent. Some great progress judging by your pictures, so a little more credit to yourself where due please

Nice to see the addition of the cardio in there too, although I know the pain and frustration with shin splints. I had issues a while back but barely seem to get the odd niggle now. Funny but most of my problems were when I wore shoes that were specifically running shoes.

Seriously well done on your progress, looking great.

ORIGINAL: Rusev
.. tryed bb row for first time ever... now love the exercise 50x10 70x10 100x6 well happy just think if not injured would have never tryed them ?

I really enjoyed doing the T-bar rows this week but now my back has been giving me aggro all weekend. Coincidence?
I'd like to keep doing them though, in fact I would like to start trying to include at least one new exercise per week just to stop things getting stale/boring.

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ORIGINAL: lradford

Howdy pardner!

Just had a catch up on your last few pages and things are looking excellent. Some great progress judging by your pictures, so a little more credit to yourself where due please

Hello there!
Nice to see you again ...especially if you come bearing such compliments. I suppose there has been at least some progress since the emaciated patient on page 1. Can be a bit frustrating not to be able to kick-on that bit harder but to be honest I should be grateful to be even training at all during what is usually my hibernation period.

Hope all is well in RadfordLand, will we be seeing you posting in your journal again?

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Mebbe......

Have considered getting a few journal entries in but will see how things go. Nice to see the usual suspects still here and doing well.

Last night's push
Warm-up
Leg extension pyramid

Flat Bench
60kg x 12 80kg x 10 100kg x 6 100kg x 5 100kg x 5 ..dropset 90kg x 8 60kg x 8

Incline Smith
60kg x 8 80kg x 7 80kg x 7 80kg x 6 (all done one notch steeper than last week)

Flat Dumbbells
80lb x 8 85lb x 5 85lb x 6

Pec Deck Superset with Cable X-over
x 8 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 8 each
35kg x 8 each
40kg x 8 each

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

Was pleased to manage so well on the dropset. Think I am getting ready to push on a bit with the bench now. Elbows were slightly better during workout then hurt last night but now don't seem too bad again.

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As soon as I start benching over 90kg my left elbow feels like it's gonna pop!

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: jedi
I really enjoyed doing the T-bar rows this week but now my back has been giving me aggro all weekend. Coincidence?
.....

No.
It wasn't.

Have twanged something significant in my back was in agony all Tuesday evening, slightly less so yesterday and today.
Feckin' T-bar

Tuesday's back and bis

Wide Grip Chins
15/9/6

Lat Pulldown
pin11 x 10/pin12 x 8 /pin 13 x 8 + dropset

T-Bar Row
40kg x 8
50kg x Ouch!!!!!!!!

Close Grip Row
pin10 x 8/ pin 11 x 8/ pin12 x 8

+some standing straight arm pulldowns + behind neck pulldowns

Oly Bar Curls
20kg x 20/ 30kg x 10/ 40kg x 8/ 40kg x 7/ 40kg x 7

Close Grip Cable Curls
pin12 x 8 (3 sets) then pin13 x 5 and dropset drop two plates for two more reps all the way up the stack

90deg Preacher Bench 20kg x 10 (3 sets)

Top Pulley Curls
Bottom Pulley Curls

Best arm workout in ages thanks to the temper from doing my back in.

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ORIGINAL: jedi

Best arm workout in ages thanks to the temper from doing my back in.

cool, I must try that

SQ:230 BP:162.5 DL:250 OHP:120

15 sets on chest regularly and 6 sets on back ? whats that about mate too much on one not enough on the other ?

and 5 different chest exercises i would say 12 maximum sets with 3 chest exercises and same with back even 12 seem generous to me but im soft ?

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

ORIGINAL: daKensta

ORIGINAL: jedi
Best arm workout in ages thanks to the temper from doing my back in.

cool, I must try that

Also extremely good at encouraging perfect form on curls

BAD BACK tm
The latest training aid from jedi industries.

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ORIGINAL: Rusev

15 sets on chest regularly and 6 sets on back ? whats that about mate too much on one not enough on the other ?

and 5 different chest exercises i would say 12 maximum sets with 3 chest exercises and same with back even 12 seem generous to me but im soft ?

No, there's more than 6sets on back mate. Maybe just my lazy reporting.
3 sets of chins
3 sets of wide pulldowns
3 sets close grip row
3 sets close grip pulldown
3sets behind neck + straight arm pulldowns as a superset

=15 sets same as chest.

Whether 15 sets and all the different exercises are strictly necessary is very debatable but it keeps me moving round the gym, satisfies my need to overtrain and enables me to look at myself in different mirrors

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Shoulders despite the bad back incripplement
so brave

Front raises
10kg x 10 (testing the water)
12.5kg x 8
15kg x 8

lateral raises
12.5kg x 8
15kg x 8
15kg x 8 (just about)

Seated rear row
I.O.U cancelled due to complaints from bad back area

Wide Grip Upright Row
55kg x 8 (3 sets)

Intermission for heavy bench
100kg x 3 / 1110kg x 2/ 120kg x 1

Seated dumbbell press
Back says NO

Smith Press
40kg behind head x 8 (3 sets)
40kg in front x 8 50kg x 8 60kg x 5

Quite pleased with that session considering I had a sicknote from my mum.
Pleased to notch the 120 again on bench ...first time this year.

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Well done on the 120 mate.

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK
Well done on the 120 mate.

Cheers ...next step is to rep it though

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ORIGINAL: jedi
Intermission for heavy bench
100kg x 3 / 1110kg x 2/ 120kg x 1

now that's what I call heavy

SQ:230 BP:162.5 DL:250 OHP:120

whats up with the back mate?

http://www.muscletalk.co.uk/Do-i-or-Dont-i-DP-Keto-Diet-m4249071.aspx

My Journal

ORIGINAL: I Am A Myth
whats up with the back mate?

Tweaked something doing T-bar, not sure if it's muscular or a disc. Didn't feel too bad on Friday so I thought I'd do some leg press.
Biiiig mistake.
Could hardly walk Saturday and still in a certain amount of discomfort now but it does seem to be easing. Managed to train last night as it was mostly lying down on a bench but not sure how I'll manage with tonight's back and bi's. The worst part of it is not being able to keep up the good work on the cardio front.

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Monday's bench

Flat Bench
60kg x 12 80kg x 10 100kg x 6 100kg x 5 ..dropset 90kg x 8 60kg x 10 (ooops forgot one heavy set)

Incline Bench (not smith)
60kg x 8 80kg x 8 90kg x 6 60kg x10

Flat Dumbbells
Nope

Pec Deck Superset with Cable X-over
x 8 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 8 each
35kg x 8 each
40kg x 8 each

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

I know I only did two heavy sets on the bench but they did feel a lot easier than last week and was pleased with the 90 on incline. If I manage 3 sets of 5+ that easy next week I think I'll up the weight on the middle set rather than keep pushing for 8+ reps as it doesn't seem to suit me on flat and probably isn't needed as there are plenty of reps in the dropset. Will push for 7 or 8 on the incline and then go for 100 on that, would be very pleased to rep that on incline. All in all a decent session considering the level of incripplement.

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Nice session mate, is the back ok now?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

The back didn't bother me at all during last night's session and felt fine all last night, almost as though it had done it some good.
Fell out of bed at right angles this morning though
Looks as though it will be a case of strapping in with my it's-not-a-girdle-it's-a-lumbar-support and hoping for the best.

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I seem to have stumbled on another sweaty guys journal!!!!!

Jedi - cannot comment on any of your stuff as it just reeks of testosterone and is far too macho for me to engage with!

Keep up the good work though, and mind your back!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

ORIGINAL: ChrissieG
Jedi - cannot comment on any of your stuff as it just reeks of testosterone and is far too macho for me to engage with!

I fear this may cause some hilarity amongst the more regular readers

"I am too macho!"
*stamps foot

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"...those aren't the roids you're looking for..."
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It was meant to!!

Right, am off to the gym to be macho myself!!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Warm-up
cycle with hands behind seat.

Trained in a 3 ...two of us with bad backs, was a bit like a care in the community outing

Wide Grip Chins
10/9/8 (didn't go for a max effort on the first set so I could do 3 sets of 10 ....and then failed)

Lat Pulldown
pin11 x 10 (3 sets)

Close Grip Pulldown
pin11 x 10 (3 sets)

Wide Grip Row
pin11 x 10 (3 sets)

+some standing straight arm pulldowns supersetted with light behind neck pulldowns

Oly Bar Curls
20kg x 15/ 30kg x 12/ 40kg x 8/ 40kg x 8 (should go a bit heavier really ....*gulp)

Close Grip Cable Curl
pin12 x 10
pin13 x 8
pin14 x 5 ...dropset, drop 2plates for 2more reps all the way up the stack

90deg Preacher Bench 20kg x 10 (3 sets including some spottage)

Top pulley cable curls and low pulley cable curls to finish.

Back actually felt better whilst working out but has once again tightened up this morning. Which is suprising given that I got some very effective vibro-massage courtesy of last night's earthquake. I may have to move to California for safety
Elbows seem a bit better.

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Cardio Wednesday

Run 2mile with pack (pretty good considering the week off and bad back)
Cycle 20min
Row 15min 7000m
10min cycle
10min on treadmill


Finally plucked up the courage to have a go on the treadmill. Plus points include no hills and no need for emergency dog sh!t avoidance. Minus points include the somewhat stop/start motion of the tread which makes you run a bit like you've had 10 pints and the seasick feeling when you get off. On balance the positives win and I will do a few minutes every day from now on.

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I hate treadmills with a passion - they always try to trip me up and once, someone rolled a fecking great dumb bell at the back of one I was on, it ground to a sudden halt and I was thrown in the general direction of Missy Elliots House, which was being shown on Cribs.


You are very brave. I have flashbacks about Missy's trainer closet to this day.....

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

ORIGINAL: ChrissieG
...I was thrown in the general direction of Missy Elliots House, which was being shown on Cribs.

Did you Get Your Freak On?

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Nah, it was only a minor misdemeanor - see what I did there?

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx