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

Back
Warm-up
Hanging ab workout (flying solo whilst others make jocular remarks)

Wide Grip Chins
12/10/10 (pulling further on most of these, to top of chest)

Lat Pulldown
pin11 x 10
pin12 x 8
pin12 x 8

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

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

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

Oly Bar Curls
20kg x 15/ 30kg x 12/ 40kg x 8/ 45kg x 7

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

45deg Preacher bench
30kg x 9
30kg x 8
30kg x 7


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

Top pulley cable curls to finish.


Pleased with the Oly curls, when I hit 8 on 45kg will move up to 50. Switched the preacher bench around to do the 45degree side first thereby allowing a bit more weight to be lifted. Made the others do the 90degree side properly this week i.e. elbows as far down the bench as possible so that there is no chance of pivoting backwards. They enjoyed this tremdously

Reasons to avoid cardio last night included; it is windy out, my knees are sore, my elbows hurt, I can't be @rsed etc etc.
In the end I went anyway but it is getting to be a struggle.

Run 10min on treadmill
Cycle 15min
Row 15min 7000m
Cycle 10 min

Not great but better than nothing.

Mr Jedi, do you conduct your hanging ab work with straps or just the power of your mighty upper body? I used to love using ab straps for hip raises back in the day!

No straps for me although I often wonder why not.
The one guy in the gym who is significantly better than me on chins uses straps and he reckons they are much better as you get to concentrate on your lats without worrying about failing grip (same would go for the hanging abs work). However, I can also make sense of the anti-straps league and their claim that it will lead to weaker grip/forearms as I don't do any work directly for grip or forearms. I am kind of tempted to get some on the grounds that I could use them for the hanging abs and then try 'em out on chins when no-one is looking

I'd say its fine to use them every now and then and might help you get through a plateau but on the whole with chins i'd agree with the train of thought you just outlined for grip etc, Ive never had the pleasure of using them for hanging leg raises but would imagine there brill!

Hey there Imsimon, where've you been hiding?
Hope all is well, you were dedicating yourself to the oval ball last I remember.

I suppose I might as well get some straps then and just use them every now and again.
Better start saving my pocket-money.

I was umm-ing and ahh-ing about straps for lat pulldown as I recruit my bis and shoulders too much. Might still have a bash but have been trying to just stick to really strict form with a lighter weight instead.

They're ace for hanging abs stuff though.

I foresee a couple of problems though;

1. I might have to do more hanging abs
2. I don't have a clue how to do straps

..suspect that I will probably tie myself to bar with Gordian Knot requiring arrival of fire brigade with cutting equipment.

Ab slings are the future, Mr Jedi. Requiring no knots, Gordion or otherwise.

Have feeling you wish to engage the emergency services in your workouts to impress the Groovy Gang.

Glad to see your staying injury free mate, onwards and upwards!

ORIGINAL: I Am A Myth
Glad to see your staying injury free mate, onwards and upwards!

SHIKES!!
Fears the fates have been tempted.
Touches wood --------
Crosses fingers, hopes for best, prays to craven image.


Not sure I can manage upwards (sadly) but will settle for onwards and outwards

Shoulders
Warm-up
Ab-roller

Front raises
12.5kg x 10
15kg x 8
15kg x 8

lateral raises
12.5kg x 10
15kg x 8
15kg x 8

Seated Rear Delt Row
50lb x 8 (3 sets) (60's in use)

Wide Grip Row (bit like a hanging clean)
50kg x 8 (3 sets)

Behind Back Cable Laterals
pin3 x 8 (3 sets)

Smith Press
40kg behind head x 10 (3 sets)
55kg in front x 8 70kg x 5 55kg x 7

15min cycle

Dropped the upright rows and didn't misss them. Pleased with the pressing as it was rattled through pretty fast. Shoulders felt pumped and elbows not as sore as last week. Result.

while you're ordering your possible wrist straps, you could order a possible dipping belt too.
I seem to vaguely remember mention of weighted chins, oh, many moons ago

Boar downloaded some pics of me lifting and my garage gym - its in my journal but on sugden barbell club site if interested

Friday legs

Squat
60kg x 15 100kg x 10 100kg x 10 (what happened to trying the 120?)

Leg Press
150kg x 20 190kg x 15 230 x 10

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

Ham Curls
35kg x 10
40kg x 8
45kg x 8
35kg x 8

Some seated calf raises to finish

Managed to double the 120kg on heavy bench again so it wasn't a fluke

daKensta----I have noticed that someone in the gym has already bought himself a dipping belt so I might try that before shelling out as I have never done a weighted anything before and you never know I migh not like it very much

Rusev-----I'll shuffle over to Sugden and try to find them mate.

Last night's bench
Ab Warm-up
Incline sit-ups and ab roller

Flat Bench
60kg x 12 100kg x 8 100kg x 6 100kg x 6 ..dropset60kg x 8 (ooopsy forgot a set on 80kg)

Incline Bench
60kg x 8 80kg x 7 80kg x 7

Pec Deck Superset with Cable X-over
pin7x 8 (3 sets) 1 heavier than usual


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

+ pulldown/pushdown superset on stack
+Rope pulldowns and extension superset

Elbows were pain free for a change and as a result managed a massive pump in my tri's. Which didn't go un-noticed and
resulted in lots of idle specualtion, gossip and chit chat of the 'does he juice', 'what are you on' variety.

Honestly, it's like being the Harmony hairspray girl

"Is he....or isn't he?"

Did you not tell them you were more a Silvikrin kind of gal?

...would be closer I reckon

Quick, Harmony hairspray, update pic;