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

You're looking excellent in both pics young Jedi - and you call that a scar of war? lol I was expecting major disfigurement!

Good work with the FBWs and, of course, those chins! Might wanna go easy on those twinges though, the last thing you want is to be put out of action again.

Foghorn is the daddy-o

ORIGINAL: DEAD_WEIGHT

Still looking in good shape in the second pic mate you dont seem to have lost much size from what i can see and looking leaner around the gut area.

Some long old sessions you are doing there i take it you are just working you way back in slowly?

Go easy mate, i agree maybe miss tonights session

Thanx mate.
It is quite strange seeing the pix together like that.
I seem to be a similar shape but "honey I shrunk the jedi"-ed down a bit.
Basically there is no depth to anything, no mass. Like I'm my own "Mini-Me"

The lack of mass around the gut area I am not complaining about.

The sessions are quite long but quite light just trying to get some condition back into the muscles and tendons before stepping up a bit. You'd think the one area you'd want to be extra careful with would have been pretty obvious.
Which it is now but only after I've strained it.




jedi

Team "Show Pony"

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

ORIGINAL: lradford

You're looking excellent in both pics young Jedi - and you call that a scar of war? lol I was expecting major disfigurement!

Good work with the FBWs and, of course, those chins! Might wanna go easy on those twinges though, the last thing you want is to be put out of action again.

Foghorn is the daddy-o

Believe me it looks a lot worse in real life*

Nice to know that it doesn't require me to walk in hooded cowl ringing an "unclean, unclean" bell though






jedi








(somewhere I commute to every now and again)*

Team "Show Pony"

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

Still suffering pain at my scar.
Had been trying to rest it but yesterday it was getting me down so went for a walk
...which turned into 2mile jog.
It didn't make it hurt any worse.


Sunday weigh-in:

12'3.5lb
12.4%BF

Not really added anything there and to be honest this was a week to forget.
Am going to split my training next week into short, sharp 30 minute sessions.







jedi

Team "Show Pony"

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

Take it easy Jedi - your stats and pics are looking great, just don't overdo it whilst you're still getting pain.

ORIGINAL: lradford

Take it easy Jedi - your stats and pics are looking great, just don't overdo it whilst you're still getting pain.

Okay Mum.







jedi

Team "Show Pony"

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

Still having pain at the battlewound but the Doc. has checked it out and says there is no hernia.
Yet.

Dug out my belt, strapped myself in and it was much better.

Today is the start of my new split.
Monday: Heavy pulling
Tuesday Heavy pushing
Wednesday; Slow shoe shuffle + dog-sh*t avoidance
Thursday: Light pulling
Friday: Light pushing

It looks like a lot but isn't as the workouts should be short and sweet especially as they now come with no abs work.
But do include one leg exercise per day

Monday:

Wide Grip Chins:
BW x 7
BW x 7
BW x 6

Seated Row:
pin9 x 10
pin10 x 10
pin9 x 10

DB Curls:
10kg x 20
12.5kg x 12
12.5kg x 10

Cable Curls
pin9 x 10
pin8 x 12
pin8 x 12

Leg Extension:
pin4 x 15 (is somethng burning?)
pin5 x 12
pin6 x 10





jedi

Team "Show Pony"

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

Heavy (relative term) push day today.


Tuesday:

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

Pec Deck:
45kg x 10
50kg x 10
55kg x 10

Dips:
BW x 7
BW x 6
BW x 5

Tricep Pushdown:
pin12 x 10
pin12 x 08
pin10 x 12

Rope: (Pulldowns and Extensions supersetted)
pin7 9 of each
pin7 8 of each
pin7 7 of each

Hamstring Curl:
pin2 x 10
pin2 x 10




jedi

Team "Show Pony"

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

Yesterday's shuffle showed some progress in speed, running being the one area where losing all the weight has proved to be a distinct advantage. I'm trying to head off any knee problems by taking some glucosamine. I also got seduced by the new glucosamine gel so I'm trying some of that too. Will resist the temptation to smear myself in it from head to foot and will be quite scientific, applying it to the worst of the knees for the next couple of weeks to see if I notice a difference.

I should do as the tube promises "instant relief"


Wednesday:
2mile jog/run






jedi

Team "Show Pony"

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

Thursday:

Wide Grip Chins:
BW x 8


Close Grip Pull-down:
pin9 x 10
pin10 x 10
pin9 x 10

DB Curls:
10kg x 20
10kg x 15
10kg x 12

Conc. Curls:
10kg x 12
10kg x 12
10kg x 12

Leg Press:
150kg x 15
150kg x 15
150kg x 15


Am getting used to the lighter weights higher reps and actually quite enjoying it.
Can concentrate on strict form and am getting quite pumped.




jedi

Team "Show Pony"

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

Friday light push day
(plus shoulder shenanigans)

Flat Bench:
60kg x 15
60kg x 15
60kg x 15


Lateral Raises (supersetted with front raises):
8kg x 10
8kg x 10
8kg x 10

Rope: (Pulldowns and Extensions supersetted)
pin7 10 of each
pin7 10 0f each
pin7 10 of each

Calf Press:
150kg x 20

Was highly delighted with the three sets of 15 on the bench.
First full week completed, a bit of a shock to the system and some aches and pains but not too bad.




jedi

Team "Show Pony"

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

Weekend weigh-in


12' 5.6lb
BF 12.6%



Wasn't too surprised to see the bodyfat creeping up as have been a bit lax with both cardio and diet this week.
Part of that was due to the first full week of training meaning I felt a bit carb-depleted and used this as an excuse for some naughty treats will put a stop to that this week as would be disappointed to hit 13% when I was hoping to drift in the opposite direction.




jedi

Team "Show Pony"

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

looks like some good workouts there mate, you've definatley got the dedication to get where you want to be

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

My Journal

ORIGINAL: jedi

Weekend weigh-in


12' 5.6lb

wow, you've lost a lot of weight, and gained a lot of height

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

ORIGINAL: daKensta

ORIGINAL: jedi

Weekend weigh-in


12' 5.6lb

wow, you've lost a lot of weight, and gained a lot of height

Was actually thinking how it is weird that kg has caught on for weights lifted but am still measuring self in terms of lb and oz.
Just can't get the hang of thinking of myself as 79kg.
Although it is easier to abbreviate.

Come to think of it I should probably always use metric measurements as then I wouldn't sound like such a short*rse.




jedi

Team "Show Pony"

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

Not only did I take the jedi-cycle out for an airing this morning, I have just been for a 3mile jog.
If this carries on I will be threatening to achieve fitness.
Which in this journal would be something of a first.




jedi

Team "Show Pony"

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

Dammit!
Had that horrible feeling of weakness arrive the exact moment my hands met the chi-up bar.
Grip felt weak and couldn't repeat last week's improvement.
Did my best to recover the session after that and went up in weight on the curls.



Monday:

Wide Grip Chins:
BW x 7
BW x 6
BW x 5

Lat Pulldowns: (as punishment for cr*p chins)
pin9 x 10
pin10 x 10
pin9 x 10

DB Curls:
12.5kg x 20
12.5kg x 12
12.5kg x 10

Conc. Curls
12.5kg x 10
12.5kg x 10
12.5kg x 10

Leg Extension:
pin4 x 15
pin5 x 12
pin6 x 10

Had a brief session on the heavy bag.






jedi

Team "Show Pony"

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

Am now wearing my new ITS-NOT-A-GIRDLE-ITS-A-LUMBAR-SUPPORT

Seems to be supporting the scar region quite nicely.
Now have to resist temptation to track down stockings and suspenders to match.







jedi

Team "Show Pony"

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

Once again felt a bit weedy when the work started.
Felt like I had a pretty dismal workout but checking the numbers back to last week it was actually better.
The value of keeping a journal I guess.


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

Pec Deck:
55kg x 10
60kg x 10
65kg x 10

Dips:
BW x 9
BW x 7
BW x 6

Tricep Pushdown:
pin12 x 12
pin12 x 10
pin10 x 12

Rope: (Pulldowns and Extensions supersetted)
pin7 9 of each
pin7 8 of each
pin7 7 of each

Hamstring Curl:
I.O.U. (machine taken)

10min on the heavy bag.


So although marginally better than last Tuesday on the bench it felt strangely heavy compared to Friday where I was throwing the 60kg around as though it was light (which it is). Will be interested to see how it feels again on Friday.
Bench apart starting to feel a lot stronger on pec deck and dips. It's all looking good for stepping things up a bit next month. Already noticing a bit of shape returning if not size and had one or two remarks to the same effect.




jedi

Team "Show Pony"

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

Wednesday:

Enjog your joy

3 miler which I was quite enjoying ...up until my knees started hurting


So much for the glucosamine.





jedi

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

good progression there mate keep it up

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

My Journal

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

Team "Show Pony"

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

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

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

My Journal

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.