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

ORIGINAL: chrismac
Man - you are going through it.
Great session there though!

It is starting to be a bit of a pain in 'rse to be honest. I don't feel that ill but on the other hand am definitely not 100% either.
It's probably just old age

Last night was pulling.

Warm up SLDL 50lb db's for 20 reps

Wide Grip Chins
9/9/7 getting back to something like respectable

Lat Pulldown
pin11 x 8 /pin12 x 8 /pin 13 x 7 + dropset

Close Grip Pulldown
pin10 x 8/ pin11 x 7/ pin11 x 7

Close Grip Row
pin10 x 8/ pin 11 x 8/ pin12 x 7

+some light behind head pulldowns to finish

Oly Bar Curls
40kg x 8/ 45kg x 7/ 40kg x 8

Close Grip Curls
30kg x 8 (3 sets)

Seated Dumbbells
40lb x 8 (3 sets but they were a struggle)

Was pleased that some strength was returning to the back but disappointed with the curls. Onwards and upwards though.

Cardio last night.

1mile run with pack ()
20min cycle
15min rower
10min cycle
1mile run (even more)

Couldn't put off running any longer and it is probably a good job I've started back now as, if I left it any longer, I would be back to the point where you could probably walk faster. Felt good on the bike but went for it on the rower and came up with 5750m as a max-point-of-puking effort. So, regardless of the distance relative to those on a Concept2, I am still pretty pleased with the 6250m I managed before Xmas. Just have to work back up to that now. A mate has said he'll get me some free sessions to a hotel gym where they have a Concept2 so should be able to make a comparison soon. Have already lost most of my Xmas flab and have signs of abs again

Looks like rowing might be a good skill to learn anyway, as the road I drove in on had barely a puddle but just over an hour later I had to submarine the Saab through about 2 - 3 feet. Weird.

Abs already!!! Bastid! LOL!

ORIGINAL: RACK
Abs already!!! Bastid! LOL!

Of the "specialised lighting equipment and yoga positions to view" variety

I've got those kind too LOL!!

Last night's shoulders

Front raises superset with lateral raises
10kg x 10 (3 sets)

Seated rear row
50lb x 10 (3 sets)

Close grip upright row
30kg x 10 (3 sets)

Wide grip upright row
40kg x 10 (3 sets)

Rear row
20kg dumbells x 10 (3 sets)

Intermission for heavy bench.
60kg x 3/ 80kg x 2/ 100kg x 2/ 110kg x 1

Seated dumbbell press
50lb x 10
60lb x 6 5

Smith press
40kg x 8 (3 sets)
+
behind neck press for 20reps on 20kg

Was pleased enough with that session. Couldn't resist a bit of a dibble on the bench and the 100 felt easy enough to inspire the 110. Strangely this has made me think that sticking to the 90 for reps on the Monday is worth persevering with. The shoulder pressing was a decent start but am looking for more reps on those 60's next week.

ORIGINAL: jedi

ORIGINAL: RACK
Abs already!!! Bastid! LOL!

Of the "specialised lighting equipment and yoga positions to view" variety

I seem to have picked up a keg rather than a six pack over christmas, i wonder if the off license will let me return it?

ORIGINAL: I Am A Myth

ORIGINAL: jedi

ORIGINAL: RACK
Abs already!!! Bastid! LOL!

Of the "specialised lighting equipment and yoga positions to view" variety

I seem to have picked up a keg rather than a six pack over christmas, i wonder if the off license will let me return it?

B@lls to it.
Lets all draw the six-pack on in felt-tip pen like the guys in 300

Friday legs

Squats
60kg x 20
100kg x 10/ 9
60kg x 20

leg press
150kg x 20
190kg x 15
230kg x 10
270kg x 8

hack squat machine
50kg x 10 (3 sets)

leg ext.
pin5 x 10
pin6 x 8
pin7 x 8

ham curls
35kg x 10 (3 sets)

SLDL
50lb dumbbells x 20

seated calf raise
20kg x 10 (3 sets)

That was a bit more like it. Squats felt comfortable enough as a warm-up to leg press heroics, which were all done right down to the springs and felt good. Definitely want to up the hamstring work as I think there's probably a bit of an imbalance. Not much chance for cardio over the weekend due to the weather, although this doesn't explain why the diet was cr@p.

Nice weight on the leg press mate, how's the knee now?

ORIGINAL: RACK
Nice weight on the leg press mate, how's the knee now?

The knee seems a lot better at present mate.
I think the leg press is the one item I feel genuinely strong on. It gets me no respect though due to it being devalued in the eyes of hardened squatters and also because some muppets load 6/7plates but then do 'reps' which have all the ROM of calf raises. Should be able to build back up to 310kg over the next few weeks and that is heavy enough for me.

Last night's benching

Warm up
20 x 60kg squats
abs

Flat Bench
60kg x 15 80kg x 12 90kg x 10 90kg x 5 80kg x 6 (murdered myself getting the tenth and was basically 'done' after that)

Incline Barbell
60kg x 10 80kg x 6 60kg x 10

Flat Dumbbells
70lb x 8 (3 sets)

Pec Deck
55kg x 10 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 7 each (3 sets)

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

Struggled a bit during this session. Was one of those where everything feels like hard work right from the start and doesn't get any better. I am rapidly coming to the conclusion that high reps on bench don't really suit me all that much. I was much happier between 5 and 8. Will stick it out for another week though and then move back to something a bit heavier. Also had very sore tennis elbow during the session which is going to make tonight's back and bi's a bit challenging. I may have to settle for just doing back and do bi's on their own on Thursday.

Have just got back from having an EEG which was quite interesting.

Started off with a resting pulse of 48bpm, which given that it must have been slightly stressful having the leads and suchlike attached was nothing short of amazing (it hit a max. of 53bpm during the whole test). Had me starting to think my fitness must be improving at odds to my dismal performance. Then she took my blood pressure.
Oh dear.
138/80 which is just bizarre as my diet is extremely clean and I don't drink or smoke.
I confound medical science once again.
I think the main problem is that they are still measuring my results against human paradigms.


The bet bit was sharing a joke or two with the nurse who had just passed a similar birthday milestone to me. She also threw in or two "Do you work out?" and "You look quite muscular" type remarks, which made me think that progress must have been made since the shapeup pics were taken. Then she took the results through to the doctor to have confirmation that the low pulse was nothing to worry about. She reported back;

NURSE: "The doctor just said, 'Is he young?' so I said 'Yes, very' [we laugh] then he said '...and is he quite fit?' so I said 'Yes...very'."

Followed by her blushing like a schoolgirl.

Made my day that has.

You sweet talker you!!

ORIGINAL: jedi

"The doctor just said, 'Is he young?' so I said 'Yes, very' [we laugh] then he said '...and is he quite fit?' so I said 'Yes...very'."

Followed by her blushing like a schoolgirl.

Made my day that has.

Wit woo!

On the pull last nght

Wide Grip Chins (superstrict)
12/10/9

+ see below

Lat Pulldowns
pin13 x 8 (3 sets)

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

Behind Head
pin7 x 8
pin6 x 8
pin6 x 8

Curls (Narrow straight bar non-Oly)
40kg x 8 (3 sets ...just)

Close Grip Curls
30kg x 8/7/7

Dumbbells
failure ...elbows too sore

90deg. Preacher Curl
25kg x 8 (3 sets ...some assisted reps)

Top Pulley Curls
pin6 x 10 (3 sets ...some assisted reps)

Good session but grip compromised by tennis elbow. Also, as the chins went reasonably well I attempted to do a few of those chins where you arch yourself backwards and touch bottom of chest to bar. I used to be good at those
...apparently that skill has not aged well.
I will work on it, preferably when no-one is looking though.

Hardio cardio

1mile run with pack (I give up)
20min cycle
15min row 5750m
10min cycle
1mile run with pack (spaghetti legs)

Absolutely burst myself trying to maintain 36+ strokes per min. on the rower. Couldn't last the pace and tailed off badly at the end, how I managed 6250m before Xmas is beyond my comprehension at this point. The absolute worst part of the evening was making the mistake of stepping on the BF scales which told me I had lost 4lb since Xmas but maintained my 14% BF reading.
Excellent

Hardio cardio

1mile run with pack (I give up)
20min cycle
15min row 5750m
10min cycle
1mile run with pack (spaghetti legs)

Absolutely burst myself trying to maintain 36+ strokes per min. on the rower. Couldn't last the pace and tailed off badly at the end, how I managed 6250m before Xmas is beyond my comprehension at this point. The absolute worst part of the evening was making the mistake of stepping on the BF scales which told me I had lost 4lb since Xmas but maintained my 14% BF reading.
Excellent

we heard you the first time