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

Much as I would like to agree with Bikini Radford and the Diddyman about my scales I'm afraid I have a sneaking suspicion that they may not speak with fork tongue. Especially if Flick (of flick161 fame) is only 10.9% then I reckon I most probably am 13%. It's a bit tough to take but I'll just suck it up and move on. I'm not going to get too down on myself whilst I still look pretty lean, am doing plenty of cardio and have a relatively clean diet.


Monday:

Leg Press:
150kg x 15
190kg x 12
210kg x 10
210kg x 10
150kg x 15

Hack Squat:
35kg x 12
45kg x 12
55kg x 10
55kg x 10

Leg Ext:
pin5 x 12
pin6 x 10
pin7 x 08
pin5 x 10

Hamstring Curls:
pin1 x 15
pin2 x 10
pin1 x 15


Was reasonably pleased with my first proper leg workout. It seemed quite a lot at the time but didn't have me struggling down the stairs nor feeling too sore this morning. Should be able to step it up from here now that I have established what kind of weights I can work at.




jedi

Team "Show Pony"

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

Tuesday:

Flat Bench:
60kg x 12
80kg x 10
90kg x 05
80kg x 08
60kg x 10

Pec Deck:
55kg x 10
60kg x 10
60kg 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:
60lb x 10
60lb x 08
60lb x 08


A weird session. Had no spotter so for some reason got very shy of pushing out extra reps to failure. In a nutshell, I seemed to make an unconscious decision to go a bit heavier and for less reps. In some ways it was a bit of a boost to get 5 reps at 90kg this early in the comeback. In other ways it ruined my workout. Seemed to lack a bit of strength and endurance on everything after that and came away feeling as though I got much more pumped last week when it was lighter with more reps. Then again, feeling pumped doesn't necessarily build muscle. My legs feel pumped after cycling but it doesn't make them grow.
Points to ponder upon.





jedi

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"...those aren't the roids you're looking for..."
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Ponder indeed!
Some nice work there recently Young J. And I'm liking yet another nickname!

Ok, so perhaps 13% is around correct, perhaps. But what bothers me is that even if you may be sitting at around 13%, I really don't think that you have increased BF% in recent weeks. So using the BF scales as a measure could be slightly off putting.

Dunno, I'm not feeling very "wordy" today so not explaning too well. But what I mean is quit your worrying and have another look at your pictures.


And PS - Flick is a machine. Never ever measure yourself against her progress and things. She makes us all look bad!

ORIGINAL: lradford


Ok, so perhaps 13% is around correct, perhaps. But what bothers me is that even if you may be sitting at around 13%, I really don't think that you have increased BF% in recent weeks. So using the BF scales as a measure could be slightly off putting.

Yes I'm really not going to worry too much about what the scales say. Especially as my waist isn't expanding at the moment according to the tape measure.
...or the top button on my troozers.

Have found myself missing the full body workouts a bit by the way. I am thinking of doing a kind of quick full body warm-up before each session. It would have to be an improvement on the current warm-up which involves standing and talking to the gym owner about supplements.

Jogging later and am really looking forward to it
The weather, exactly like Goldilocks' porridge, is "just right".




jedi

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"...those aren't the roids you're looking for..."
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Wednesday:
Jog.

Stuck to the plan of trying to do the 3miles quicker and it went pretty well.
Not quite running but not far off.
"Rogging," as Scooby would say.












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: (again shied away from the 'downward' part of the bar)
BW x 10
BW x 8
BW x 7


Close Grip Pull-down:
pin10 x 12
pin10 x 12
pin10 x 10

Close Grip Row:
pin10 x 10
pin11 x 8
pin11 x 8

Oly Bar Curls:
30kg x 10
35kg x 10
40kg x 8

DB Curls:
15kg x 10
20kg x 8
15kg x 10

Conc. Curls:
20kg x 7
15kg x 8
15kg x 7


A decent session and was pleased to get 10 reps for chins but after that I seem to be well down on reps again just like chest on Tuesday. I don't really think this was a physical failing more a mental one of not pushing that bit harder. Obviously there is a certain amount of mental strain counting past 10 anyway as I run out of fingers at that point.




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
10kg x 8
10kg x 8
8kg x 12

Lateral Raise: (Strict)
8kg x 12
10kg x 8
10kg x 8
8kg x 10

Rear Shrugs:
20kg x 12
20kg x 12
20kg x 12

Upright Rows:
pin12 x 12
pin13 x 8
pin12 x 10


Then another stock take on bench.
60kg x 10
70kg x 4
80kg x 2
90kg x 2
100kg x1

I know it doesn't really mean anything but to me it was a great feeling.
From practically nothing to 100kg in 6weeks.
Now I can stop worrying about it and concentrate on sorting the training out which is wandering all over the place in regards to reps and weights.




jedi

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"...those aren't the roids you're looking for..."
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Weekend Weigh-in:


12st 9.5lb
BF 12.9%




No real gain this week
But diet has been good so no gain in lard either.





jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
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100kg x1

I know it doesn't really mean anything but to me it was a great feeling.
From practically nothing to 100kg in 6weeks.

Well done jedi i bet you was well happy, i can remember when i first did 100kg it was such a great feeling.

Keep working hard mate and before you know it you will be hitting 100kg bench for reps

hi jedi!, ive just had a good read through your journal! all looks very good! and without trying to sound very scary! I think youve got a great body shape, and symetry between everything looks very good

keep up the good work!

my journal, come say hello - I need all the help I can get! 
http://www.muscletalk.co.uk/tm.aspx?high=&m=3731999&mpage=1#3731999

ORIGINAL: okey100


Well done jedi i bet you was well happy, i can remember when i first did 100kg it was such a great feeling.

Keep working hard mate and before you know it you will be hitting 100kg bench for reps

Thanks okey, it pretty much flew up on a mix of fear and adrenaline as everyone in the gym kindly stopped what they were doing to watch, with the general consensus being i was never going to get it.





jedi

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ORIGINAL: Imsimon

hi jedi!, ive just had a good read through your journal! all looks very good! and without trying to sound very scary! I think youve got a great body shape, and symetry between everything looks very good

keep up the good work!

Thanks Imsimon, that is pleasing to hear as symmetry is pretty much my main goal.

Which sounds very noble but is actually arrived at by a simple process of elimination; I will never be huge as I won't take steroids, I will never be ripped as I like food but don't like cardio but then again i don't like bulk either.
Errrr "symmetry" is pretty much all you're left with after that

I draw the line at adding a symmetrical appendix scar though.


jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
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Sunday:

More "rogging" completed although could only do 2 miles as the grass hadn't been cut and it was like doing resistance training combined with high knee lifts. Hard work.
Also managed to get attacked by mad dalmatian who had obviously mistaken me for some kind of floundering weakling, separated from the herd and in need of a mercy killing.





jedi

Team "Show Pony"

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

Monday:

Leg Press:
150kg x 15
190kg x 12
230kg x 10
230kg x 10
150kg x 15

Hack Squat:
35kg x 12
45kg x 12
55kg x 10
55kg x 10

Leg Ext:
pin5 x 12
pin5 x 12

I.O.U. the rest of the leg workout.



Had to curtail the workout lat night as it was stiflingly humid and my nice cold ice cold drink was at home instead of in my bag.
Was sweating up a downpour and then just started feeling a bit light-headed so had to call it a day. I didn't feel too guilty at the time as I thought I'd done more on the leg press than last week but a quick glance in the journal tells me not so. Although it looks it on paper I now realise I added the plates up wrong last week
I'll try and do the leg extensions and ham curls on Thursday.




jedi

Team "Show Pony"

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

Tuesday:

Flat Bench: had to be done on smith machine thanx to queue for bench
40kg x 15
50kg x 12
70kg x 10
90kg x 05
90kg x 05
80kg x 08
60kg x 10 (hard to compare this with last week but felt good)

Incline Bench:
50kg x 10
60kg x 10
60kg x 10

Cable crossovers supersetted with standing cable flies:
pin6 x 7 each (poor form, too heavy)
pin5 x 7
pin5 x 7
pin4 x 7

Dips:
BW x 9 (thought I might get 10 but I thought wrong)
BW x 7
BW x 5

Close Grip Bench:
40kg x 10
50kg x 08
40kg x 10

Tricep Pulldon/Pushdown:
pin12 x 7 each
pin10 x 7
pin10 x 7


Strange workout based on having to use what was free at any one time due to everyone being synchronised on bench and tri's which is weird as i specifically swapped this to Tuesdays as everyone was crowding Mondays.
If people continue to copy me like this I may tell.

Massive pump in both chest and tri's though so something went well.




jedi

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"...those aren't the roids you're looking for..."
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ORIGINAL: jedi


Strange workout based on having to use what was free at any one time due to everyone being synchronised on bench and tri's

ahh reminds me off why I train on my own in my garage!

my journal, come say hello - I need all the help I can get! 
http://www.muscletalk.co.uk/tm.aspx?high=&m=3731999&mpage=1#3731999

Thursday:

Wide Grip Chins: (having cracked 10reps last week these were all done widest possible grip 2 second pause at the bottom)
BW x 8
BW x 7
BW x 6


Wide Pull-down:
pin10 x 12
pin10 x 12
pin10 x 10

Close Grip Row:
pin10 x 12
pin11 x 8
pin11 x 8

Oly Bar Curls:
30kg x 10
40kg x 8
40kg x 8

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

Close Grip Cable Curls:
pin12 x 8
pin12 x 8
pin12 x 7

Top Pulley Smash D-rings Into Side Of Skull Curls:
piin5 x 10
piin5 x 10
piin5 x 10


Good session tonight was pleased with the rep range and very good strict form throughout.
Starting to thicken up a bit in the mirror, I think the worst of the enfeeblement may be behind me.
Looking for another post-op PB on bench to back that up tomorrow.



jedi

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"...those aren't the roids you're looking for..."
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ORIGINAL: jedi

Top Pulley Smash D-rings Into Side Of Skull Curls

those sound like my kind of exercise

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

ORIGINAL: daKensta

ORIGINAL: jedi

Top Pulley Smash D-rings Into Side Of Skull Curls

those sound like my kind of exercise

They are good for finishing off biceps.
You get a nice peak on bi's and if you smash the handles into the side of your head with suficient vigour you can raise two nice lumps which look a bit like horns.

Big hit with the ladies a set of horns.




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
10kg x 8
10kg x 8
8kg x 12

Lateral Raise: (Strict)
8kg x 12
10kg x 8
10kg x 8
8kg x 10

Rear Shrugs:
20kg x 12
20kg x 12
20kg x 12

Upright Rows:
pin12 x 12
pin13 x 8
pin12 x 10

Bench:
105kg x 1

Shoulders were feeling a bit sore so kept the weights and reps pretty much the same as last week.
Was pleased with the 105 on bench.





jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
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Weekend weigh-in:

12st 10lb
BF 12.8 %



Slow progress on the clean bulk.
It will be a long way back to 13stone at this rate never mind 14.







jedi

Team "Show Pony"

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

Monday:

Leg Press:
150kg x 15
190kg x 12
210kg x 10
210kg x 10
190kg x 15

Hack Squat:
45kg x 12
50kg x 12
55kg x 10
60kg x 10

Leg Ext:
pin5 x 12
pin6 x 10
pin7 x 08
pin7 x 08


Short but not very sweet.
Was happy enough with the weights lifted but not my knee's reaction to it. Now the 'good' one is more painful than the bad one.

Have concluded I shall not be endorsing glucosamine which seems to have done nothing at best and if anything made 'em worse.




jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
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Tuesday:

Flat Bench:
60kg x 12
80kg x 10
90kg x 07
90kg x 05
60kg x 10

Pec Deck:
55kg x 10
60kg x 10
65kg x 08
50kg x 10

Dips:
BW x 9
BW x 7
BW x 7

Tricep Pull/Pushdown:
pin12 x 7each
pin12 x 7
pin12 x 7

Rope Pull/Ext:
pin7 x 7each
pin7 x 7
pin7 x 7


Good workout last night but feel battered this morning. Starting to notice one or two major niggles, notably in the knee and shoulder. Might take a few days off as have been pretty consistent since starting back.




jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
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Endorsement for my new best friend;

"5% ibuprofen cream."

Has taken more pain from my knees in the last 2 or 3 days than a month of glucosamine tablets has managed. Safe to say I am a convert ....and I can get it for less than a quid a tube at the minute.

The only real problem is fighting the urge to smother self in it from top to toe.




jedi

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

Wide Grip Chins:
BW x 11
BW x 8
BW x 7

Heavy Bar Pull-down: (done like a total n*b with no regard to form whatsoever...nice work jedi)
pin10 x 12
pin11 x 10
pin12 x 08
pin10 x 12

Close Grip Row:
pin10 x 10
pin11 x 8
pin11 x 8

Oly Bar Curls:
30kg x 10
40kg x 08
45kg x 06 (dips toe in water finds it too hot)
40kg x 08

DB Curls:
15kg x 12
20kg x 08
15kg x 10

Conc. Curls:
20kg x 07
15kg x 08
12kg x 10

Incline Curls:
12kg x 10
12kg x 10
10kg x 12

Not a bad session although once again fighting for equipment.
Not literally ...yet.
Did a quick session on the heavy bag just in case.



jedi

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12st 3lb starting back after surgery






12st 11lb 10 weeks on.

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Half naked photos of Jedi...........cue Lisa!


Just catching up with a few journals here and there and looks like fine progress still Jedi. Harder to tell with the second photo but you're definitely looking leaner from what you can see in the picture.

How is the knee feeling now?

Thanx Lisa

was really getting on top of things but have succumbed to the weather over the last few weeks.
Most of my cardio is done al fresco...so most of the time this month has been a write off. I know you are supposed to get out there and plod away with squishy noises coming from your trainers but it has just destroyed my motivation. You'd think that this would be giving the knee time to heal but some monsteration on the leg press put paid to that idea too.
Actually though the aches and pains are easing a bit thanks to the rubbing in of unguent.

Fancied a bit of a change for the update pic but it's not all that flattering, I have packed a bit of size on and feel as though the gains have been good and lean. One major bugbear is still not be able to train abs properly because of the scar, they are definitely getting left behind now.

I also took some of the pins but decided not to post those due to shabby pants syndrome


How are you doing, must be very hard to come back to this from the sun-shee-yine
I've said it before but I'll say it again this summer the danger is changing from skin cancer to rickets.
*looks for vitaminD supps*




jedi

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"...those aren't the roids you're looking for..."
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Have not been updating much just recently but things are going pretty well at the moment.
Rogging is going well again and will be up to 4 times per week.
Just started upping the rep range across the board and recent highlights include yesterday's bench;

Flat Bench:
60kg x 15
80kg x 12
90kg x 10
80kg x 08
60kg x 10





jedi

Team "Show Pony"

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

Nice bench - but what is this Rogging you speak of?

Might give that a go - perhaps this is why you get squishy feet syndrome. Jogging would perhaps be a better option?

I agree that you're making some lean gasin so all good. Wouldn't stress the abs too much either, they'll come along again in good time once you're properly healed.

Hi Jedi have you give that 6kg DB shoulder hold a go yet? Looking good in your pic mate nice shape.

ORIGINAL: okey100

Hi Jedi have you give that 6kg DB shoulder hold a go yet? Looking good in your pic mate nice shape.

I have the test of strength pencilled in for Friday at the start of shoulders.
The more I think about it the less I am looking forward to it

Me and my big mouth
Will post result Friday night, regardless of how well I do.

As for the shape, could be better, could be worse but thanks for the compliment.




jedi

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"...those aren't the roids you're looking for..."
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ORIGINAL: lradford

Nice bench - but what is this Rogging you speak of?

Might give that a go - perhaps this is why you get squishy feet syndrome. Jogging would perhaps be a better option?

I agree that you're making some lean gasin so all good. Wouldn't stress the abs too much either, they'll come along again in good time once you're properly healed.

"Rogging" bit faster than jogging but not quite running.
Best said in Scooby Doo voice.

Was really pleased with the bench as that is my "for reps" day and have hit 10 on 90kg much sooner than expected looks good to consolidate on my 110kg on Friday althou Aunty Boar has advised me not to go to max this week so I am looking for 2 or 3 reps on 100kg and then 1 or 2 on 105kg. Just add that in as a bit of fun on Fridays and am enjoying it so it stays.
Not that this Friday is going to be much fun as I have to do penance for having a big gob as detailed above.



jedi

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"...those aren't the roids you're looking for..."
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Shoulders tonight and had okey's 6kg dumbbell hold pencilled in for the kick-off.
Course what I had overlooked was the fact that the world and his wife are doing shoulders on Friday evening and the 6kgs weren't free. Rather than hang about waiting I had the genius idea that it wouldn't make much difference doing it at the end.

Shoulders went well up on weights and reps then did my Friday fun bench, following Aunty Boar's advice I tripled 100kg and in fact it felt easy enough that I gave it a minute or two and then tripled 105kg as well

So bearing the above in mind, I then had a bash at the dumbbell hold.
First 20 seconds told me this was not a great idea.
Next 20 seconds confirmed that and also disproved my theory from the first 20 that at least the pain couldn't get any worse.
Coming up to a minute my shoulders are on fire but holding, however for some unexplained reason my right leg now starts to shake like Elvis on the first night in Vegas. At about 1min 10sec I was down to trying to hold for another 5 sec then another 5 but in the end left arm went a bit at 1min 30 sec and there was just no chance at all of fighting it.
So 1min 30sec.
I'd like to be able to say maybe I could do better next time but I am not sure it's an experience I am keen to repeat.
Especially as now, typing this, I have an absolute Dr. Jekyll of a headache caused mainly by the fact that, although my shoulders were burning at the time they don't feel too bad now, whereas my traps and neck are killing me.
Official result:

okey100 1 jedi academicals 0




jedi

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"...those aren't the roids you're looking for..."
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some nice benching there, you'll be outbenching me soon....
oh well, at least I've got my dodgy shoulder to fall back on as an excuse

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

Shoulders tonight and had okey's 6kg dumbbell hold pencilled in for the kick-off.
Course what I had overlooked was the fact that the world and his wife are doing shoulders on Friday evening and the 6kgs weren't free. Rather than hang about waiting I had the genius idea that it wouldn't make much difference doing it at the end.

Shoulders went well up on weights and reps then did my Friday fun bench, following Aunty Boar's advice I tripled 100kg and in fact it felt easy enough that I gave it a minute or two and then tripled 105kg as well

So bearing the above in mind, I then had a bash at the dumbbell hold.
First 20 seconds told me this was not a great idea.
Next 20 seconds confirmed that and also disproved my theory from the first 20 that at least the pain couldn't get any worse.
Coming up to a minute my shoulders are on fire but holding, however for some unexplained reason my right leg now starts to shake like Elvis on the first night in Vegas. At about 1min 10sec I was down to trying to hold for another 5 sec then another 5 but in the end left arm went a bit at 1min 30 sec and there was just no chance at all of fighting it.
So 1min 30sec.
I'd like to be able to say maybe I could do better next time but I am not sure it's an experience I am keen to repeat.
Especially as now, typing this, I have an absolute Dr. Jekyll of a headache caused mainly by the fact that, although my shoulders were burning at the time they don't feel too bad now, whereas my traps and neck are killing me.
Official result:

okey100 1 jedi academicals 0

lol i love the way put your posts up.. Well done on giving it a go 1-30 is a good time you maybe could of done another 20 or 30sec if you had done it first. Your call on the next challenge mate...

ORIGINAL: daKensta

some nice benching there, you'll be outbenching me soon....
oh well, at least I've got my dodgy shoulder to fall back on as an excuse

Hey daKensta

I dunno about that, I think 125kg is safe for a good while yet. I seemed to get stuck at 120kg before the op.
What interests me is why I got stuck at 120 last time though.

I have been tapping Aunty Boar up for some of the powerlifters secrets to see if I can push it out a bit more this time. I really enjoy giving it a go last thing on a Friday.
Next week I am looking for doubles on 100kg and 105kg and then a single, or dare one hope a double at 110kg.
I will admit to a definite feeling of not knowing quite what I am doing but it is good fun.

Come to think of it I could say the same about my life in general.




jedi

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"...those aren't the roids you're looking for..."
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ORIGINAL: okey100

.....Your call on the next challenge mate...

I 've been thinking I need to increase my reps on curls just lately so how about something for Oly bar curls?
Max reps for for 40kg (2 x 10kg plus bar)?

If not then what about max. chins, as come to think of it, I go a bit useless after my first set on those anyway.


Either chins one suits me chins but I leave the chins choice up to you chins.

Chin Chin



jedi

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ok jedi i think you chinned? me into it.

How about 10 close grip chins then without letting go of the bar hang as long as you can. Start the time when you start first chin and stop when you fall off?

ORIGINAL: okey100

ok jedi i think you chinned? me into it.

How about 10 close grip chins then without letting go of the bar hang as long as you can. Start the time when you start first chin and stop when you fall off?

That looks okey.

Close grip = shoulder width knuckles on top, clock starts at first chin and stops when I nod off/fall off.
I'll be doing mine Thursday at the start of back so will have no excuses this time.

I notice from your journal that you are bulking, I would definitely avoid thinking about ALL those kilos and kilos of extra weight hanging from the bar if I were you
....slowly prising your fingers away and dragging you to oblivion
...that kind of thing.

You definitely don't want to be thinking anything like that




jedi

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