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

or in a tu-tu!!!!

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

ORIGINAL: jedi
I probably need a change-is-as-good-as-a-rest.
What to change though?

I'd drop the volume and the cardio for a bit and eat more, if I was you. but that's the kind of thing I would say, isn't it

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

I agree with the above

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

What? The tu-tu, Mr Rack?

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

D'oh!!! Ya got me LOL

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

ORIGINAL: ChrissieG
or in a tu-tu!!!!

This has already been tried

Team "Show Pony"

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

ORIGINAL: daKensta
I'd drop the volume and the cardio for a bit and eat more, if I was you. but that's the kind of thing I would say, isn't it

Interesting.
I was thinking of going the other way and dropping the attempts at heavy. However I seem to remember doing this just after Xmas and it making my elbows sore. You might be right in terms of too much volume too near my max though. I will ponder on the problem some more. I may decide to go heavy on compounds and light on isolations.

Team "Show Pony"

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

Back
No running (drip drip drop little April showers)

Wide Grip Chins
BW +10kg x 10
BW +10kg x 8
BW x 8

Lat Pulldown
pin11 x 10
pin12 x 9
pin12 x 8

Close Grip Row
pin11 x 12
pin12 x 10
pin13 x 10

Close Grip Pulldown
pin10 x 12
pin11 x 10
pin12 x 8

Oly Bar Curls
40kg x 12/10/8

Close Grip Cable Curl
pin12 x 12
pin13 x 10
pin14 x 8 + drop 2plates for 3 reps up the stack

Dumbell drop sets 20kg-15kg-10kg

Team "Show Pony"

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

Mr Jedi

Will the rain make your hair go frizzy? Is that why you backed out of the run????

BTW - your posing photo guy actually looks a bit like me only with bigger feet and a smaller bum.

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

ORIGINAL: ChrissieG
Will the rain make your hair go frizzy?

Make my scalp go wrinkly more like.

Team "Show Pony"

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

Shoulders
Warm-up
Incline situps
Rope crunches

Front raises
10kg x 10
12.5kg x 8
15kg x 6 + 12.5kg x 5 + 10kg x 5

Lateral raises
10kg x 10
12.5kg x 8
15kg x 6 + 12.5kg x 5 + 10kg x 5

Standing Rear Delt Shrug
50lb x 12
50lb x 10
50lb x 10

D-Ring cable Row
pin10 x 12
pin12 x 10
pin 14 x 8 + drop 2plates for 4reps up the stack

Front Cable Raise
pin3 x 10 3 sets

Behind Back Cable Laterals
pin3 x 10 (3 sets)

Standing Rope Pulls for rear delt (still excellent)

+ some Smith press

Good session and managed the drop sets pain free and then created a nice burn with the cables. Course I then undid all this good work by convincing myself it was a good idea to go back to the Smith press.
Wrong.
Next week I will stick to the plan of staying light on isolations and do drop set dumbbell pressing instead.

Team "Show Pony"

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

I think a pink tutu would be laaaahvely....

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

Friday legs

Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 120kg x 10

Leg Press
190kg x 15 230 x 12 270 x 10

Leg Ext.
pin5 x 12
pin6 x 10
pin7 x 8 drop pin4 x 8 (whose idea was that)

Ham Curls
45kg x 10
50kg x 10
55kg x 8
45kg x 6 +40kg x 5

seated calf raises to finish.

Pushed a bit on the squats and surprised to manage 2 sets of 10 at 120.
In theory this should signal a move heavier next week.
In fact I will try and equal the feat a bit more comfortably before moving up.

Team "Show Pony"

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

Bank holiday bench

Warm-up
Incline situps with 15kg
Rope crunches

Flat bench
60kg x 12 80kg x 10 100kg x 8 100kg x 6

Incline Dumbbells
70lb x 10 80lb x 8 70lb x 10

Pec Deck/Dumbbell Fly Superset
pin6 x 8 (3 sets)


Skullcrusher/Closegrip Superset
35kg x 8 35kg x 8 35kg x 8

Pulldown/Pushdown Superset
stack x 8 each (3 sets)

Bench Dips
BW +15kg x 10 (3 sets)

Rope to finish.

Knocked everything back a touch due to training at lunch ...in the extreme heat
Shallow incline DB's instead of incline were much kinder to my shoulder so they will probably stay for a bit.

Team "Show Pony"

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

Reps for one the 100kg are def getting up there now mate

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

Hot weather not doing us any favours, is it Mr Jedi?!?!!?

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

ORIGINAL: jedi
Squat
120kg x 10 120kg x 10

good stuff

In fact I will try and equal the feat a bit more comfortably before moving up.

and then the week after?
I reckon you're good for a 140 single. 3 plates a side.... sounds tempting non?
130 3x3 if you're too scared

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

ORIGINAL: RACK

Reps for one the 100kg are def getting up there now mate

I still feel a bit hit and miss on it to be honest. Sometimes I think I am going to make 10 other times I am struggling from 5 or 6 onwards. Don't laugh but I actually think this is because not all the 20kg plates weigh the same. Recent efforts are confined to those generally agreed to be the heaviest.

Team "Show Pony"

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

ORIGINAL: ChrissieG
Hot weather not doing us any favours, is it Mr Jedi?!?!!?

Not to worry summer will soon be here.

Team "Show Pony"

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

ORIGINAL: daKensta

ORIGINAL: jedi
Squat
120kg x 10 120kg x 10

good stuff

In fact I will try and equal the feat a bit more comfortably before moving up.

and then the week after?
I reckon you're good for a 140 single. 3 plates a side.... sounds tempting non?
130 3x3 if you're too scared

My legs are still sore so I can't say I am looking forward to any of it this week.
In a moment of hysteria I almost tried 140 last week. Probably a good job I thought better of it as I think I would've fallen on my backside and traumatised myself for the foreseeable.
I am starting to wonder whether 3 x 3 on 130 might not be a better idea than at least one set of the 10 on 120.

Team "Show Pony"

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

Back
Warm-up
Abs

Wide Grip Chins
BW +10kg x 8 (10 was not on the cards)
BW +10kg x 8
BW x 8

Lat Pulldown
pin10 x 12
pin11 x 10
pin12 x 8

Close Grip Row
pin11 x 12
pin12 x 10
pin13 x 8

Close Grip Pulldown
pin10 x 12
pin11 x 10
pin12 x 8

Oly Bar Curls
40kg x 12/ 45kg x 10/ 45kg x 8


45deg Preacher bench
30kg x 8 3 sets

90deg Preacher Bench
15kg x 10 (3 sets)

Dumbell drop sets to finish
20kg-15kg-12kg


Really rating the dumbbell drop sets, done extremely strict, they are blasting the bi's at the end of the workout. There is a definite change in size and shape in just 2 weeks.

Team "Show Pony"

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

Grandad's shorts surface again.
Victory at Tobruk predicted.

Team "Show Pony"

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

do you play rugby?

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

I used to.
The lumps still show then..

Team "Show Pony"

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

Thursday legs

Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 130kg x 3

Leg Press
190kg x 15 230 x 12 270 x 10

Leg Ext.
pin5 x 12
pin6 x 10
pin7 x 8

Ham Curls
45kg x 10 (4 sets)


seated calf raises to finish.

Tried the 130 on for size.
Didn't like it.

Team "Show Pony"

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

Friday shoulders.

Lots of isolations both dumbbell and cable.
Was planning to do some light dumbbell pressing but shoulder said no thanks.

Had a bash at some heavy bench instead.
3 x 100
2 x 120
1 x 125

Was pleased with that and I think it's a PB.
Course if I wasn't such a big fat BOY-AH-SAY-BOY chicken I would've had a go at the 130 that was already on the bar instead of toning it down to 125. Wise after the event, 20/20 hindsight etc etc.

Team "Show Pony"

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

ORIGINAL: jedi
Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 130kg x 3

bench
3 x 100
2 x 120
1 x 125

good to see some bigger numbers going up

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

Again, ....widen the door frames for those shoulder caps!!!

Mr Jedi, ta for your hilarious support over the past few weeks! Keep me laughing until my BNBF regional in four weeks time babe, am relying on your judicious use of wit and cut and paste skills to help me hopefully place!

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

Shoulders looking good in the pic mate

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

ORIGINAL: ChrissieG

Again, ....widen the door frames for those shoulder caps!!!

Mr Jedi, ta for your hilarious support over the past few weeks! Keep me laughing until my BNBF regional in four weeks time babe, am relying on your judicious use of wit and cut and paste skills to help me hopefully place!

It has been an absolute pleasure.
Reading of your cardio marathons has definitely helped me do at least .....some of my own.

I would say I will kick your butt from here to the BNBF
...but you don't appear to have one anymore.

Team "Show Pony"

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

ORIGINAL: RACK

Shoulders looking good in the pic mate

Cheers mate.
They aren't looking quite as half-a-football as I'd hoped but they do seem to be responding to the extra sets.

Team "Show Pony"

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

Weekend cardio

Saturday:
10mile cycle

Sunday:
15mile cycle


Both were nice and steady, judicious use of gears to keep it spinning rather than the usual max. effort in high gears.
Slow but much more enjoyable.

Team "Show Pony"

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

I have a leeeetle butt still Mr Jedi!!!!


Is that a phone box I see in the garden????? Are you secretly Clark Kent, or perhaps more interestingly, Dean Cain???

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

Phone box!
How you could mistake a superior jedi construction inc. summer house for a phone box is beyond me.
If it was a phone box I would go in looking like Lex Luthor and come out with my pants on my head.

Team "Show Pony"

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

The must-get-tears have been letting me down quite regularly over the last few weeks with only one or the other in attendance. I don't mind that much, I mean it's not compulsory. Then again it has been getting on my t!ts Anyway they both cried off tonight and I was driving in feeling a bit demotivated etc. Shouldn't have worried as I ended up tagging along with 2 others. With jedi as the runt of the litter. Think this meant I got sudden adrenaline rush and hope-i-don't-make-a-t!t of myself syndrome which fuelled a good workout.


Bench

Warm-up
Incline situps with 15kg
Rope crunches

Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7

Incline Dumbbell Flies
40lb x 12 40lb x 15 40lb x 10 +drop for 35lb x 7

Incline Bench
60kg x 12 80kg x 10 80kg x 10

BW Dips
15
12
10

Bench Dips
BW +80lb x 10 + BW x 7
BW +100lb x 10 +BW x 5
BW +100lb x8 +BW x 7

Pushdowns
Stack plus 50lb x 10 + drop halfway up stack x 5 (3 sets)


Great workout, really enjoyed it.
The tenth rep on 100 had spotter's fingers on bar but he swears he only touched it and I am counting it so tough
They showed me narrower grip on incline bench which made repping 80kg easy and I would have definitely gone heavier but they were keen to keep it a high rep workout. I surprised myself a bit on the dips as haven't done them for ages and the bench dips by matching their weight additions. I didn't like the super heavy pushdowns (they used 2 x 50lb dumbbells) as I thought form was poor but other than that really enjoyed myself. They offered to do the same for back and bi's tomorrow and to be honest I am sorely tempted to run away with their circus and leave the others jedi-less.

Team "Show Pony"

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

ORIGINAL: jedi
Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7

woot!
well done sir.
the only way is up!
baby

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

ORIGINAL: daKensta

ORIGINAL: jedi
Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7

well done sir.

Only took six months to add that final rep

Team "Show Pony"

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

Looking pretty stocky in that pic, how tall are you?

time to bump the bench up or are you aiming for 2 sets of 10 reps?

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ORIGINAL: MMA Guy

Looking pretty stocky in that pic, how tall are you?

I am a smidge under 5'10" although this is generally hotly contested
...especially by taller females
To be honest I think I'm shrinkiiiiiiiiiiiinnnnnggggg

As for the bench, the aim on the reps day is definitely for two sets of 10+ on 100kg but I also do some 1's and 2's on Thursday or Friday where I would hope to crack 130kg this summer for a single.

Team "Show Pony"

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

Same height as me mate

I like the plan you have with the 1's and 2's with the bench. Might have to give that a try myself

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