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

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

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

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

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

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

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

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!

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

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

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

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

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

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!

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

ORIGINAL: jedi

Top Pulley Smash D-rings Into Side Of Skull Curls

those sound like my kind of exercise

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

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