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

Cardio Wednesday completed again.

1 mile run plus pack
15min cycle
15min row
10min cycle
1 mile run plus pack


Felt really good last night and upped the pace a bit on everything. Did the rowing on level14 out of 15 and still set new PB of 4750m in 15min. This in itself did give me a frame of reference as, when I'd finished, I was invited to enter my name onto the 'leaderboard'. Chuffed with that considering it was only my 3rd ever attempt. Resisted the temptation to reference my 3-letter dirty word database but was a major flashback to poor 1980's arcade games

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

I can't agree mate, there were no poor arcade games in the 80's! LOL!!

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK
I can't agree mate, there were no poor arcade games in the 80's! LOL!!

I rest my case.

Team "Show Pony"

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

*hangs head in shame

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Shoulders tonight.

Isolations ( 3 sets of each)
Front raise.
Wide grip row.
Seated rear row. (now for 3 sets of 8 at 60lb so may move up next week)
High front row.
Cable lateral raises.
Rear cable crossovers.

Halfway through stopped to do some 1's and 2's on bench but had to rush it as the gym was packed. Managed 2 x 120 again and was going to try for 125 but decided against to free up the bench. Wasn't too disappointed as the shoulder pressing was good.

Seated Dumbbell Press: 60lb x 8/ 70lb x 7/ 70lb x 6/ 60lb x 8
Smith Machine: 40kg x 8/ 60kg x 6/ 60kg x 6/ 40kg x 8

Very pleased to get the 70lb-ers done for the first time. Swung 'em up fairly easy the first time and had a bit of a refusal the second but got a grip on myself and managed the 2nd set. I pressed them probably better than I'd expected and will look to increase the reps next week.

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

Your cardio looks fairly varied and intense, without going through your whole journal, are you training for something specific?

Also I noticed you commenting on a crappy knee, you got any kind of medically diagnosed problems or do you just have a weak knee?

and thanks for the comments on my journal

ORIGINAL: zlaty79
Your cardio looks fairly varied and intense, without going through your whole journal, are you training for something specific?
Also I noticed you commenting on a crappy knee, you got any kind of medically diagnosed problems or do you just have a weak knee?

I would say my goals are; to build a better, more summetrical physique and to increase my strength and CV fitness.
I find that I lose focus if I don't give myself some more immediate, short-term goals such as racing daKensta to 10 x 100kg on bench or climbing the leaderboard on the rowing machine.

As for the knee. I had to have my fibular collateral ligament re-attached after a rugby injury. Trouble was I don't think the guy who re-attached it was very good at playing pin the tail on the donkey and as a result the knee is weakened for stability and this in turn has created muscular imbalances which cause problems. Having said that, I've seen people with a lot worse do a lot more than I do, so a certain amount of "Gerronwivvit" is called for.

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Friday leg fun time again.

Leg Press:
20 reps on 150/190/230kg as warm up.

Squats: 100 x 10/ 120 x 8/ 100 x 10

Hack Squats: 10 x 60kg for 3 sets (very light but protecting my back)

Leg Ext: pin5 x 10/ pin6 x 8/ pin7 x 7/

Ham Curls: 40kg x 10 for 3 sets

SLDL: oh b@llocks I thought I'd forgotten something.

Calves: various

Squats much better this week having stopped listening to 'bright ideas' and finding a very comfortable lower position for the bar. It no longer feels as though it is crushing my neck but is now resting rather nicely on my rear delts. Depth is getting better too, also confirming my policy of ignoring anyone who comments and letting the tendons and ligaments gradually stretch their way to parallel, probably still a tad* high at the moment.


*a dab more than a smidge

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Hi mate hows things going?

Nice leg sess there!

_______________
If it has a face - Eat It.

i remember i struggled when i first done squats, bar was uncomfy and couldnt get parallel but once the tendons got used t it i was well away mate

Chris - things have been going okay (apart from the race to 10 x 100 with daKensta) but can't match your progress.

OJay - felt much more comfortable with the bar lower for squats. Not just less painful on the neck but also more manageable during the movement. Hopefully this will be a bit of a breakthrough as at present my legs are stronger than I can squat, if that makes sense. Parallel shouldn't be a problem either.
Famous last words

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Chest and tri's.

Trained with 2 other guys with no rest longer than it took the rotation (about a minute and a half).
Flat Bench:
60kg x 12
80kg x 10
100kg x 8
120kg x 2 (+3 assisted)
100kg x 6

Steep Incline:
60kg x 10
80kg x 8
90kg x 6
100kg x 3

Shallow Incline Dumbbells:
80lb x 8
97lb x 5
85lb x 7

Skullcrusher/Close Grip superset
30kg x 7 each
40kg x 7 each
50kg x 4skulls/7 press
60kg x 0 skulls/8 press

Stood in front of some pulldowns and rope but arms were fried.

Can't say I am covering myself in glory with the quest for 10reps on 100kg but other than that really enjoyed the session. Was a good plateau buster type workout of the type I need. Very pleased with good reps on 100kg incline and also for pressing the 97lb dumbbells. Although I've pressed the moulded 100lb-ers before, the 97's are those made up from plates and it just looks better somehow. Big boys weights.

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how steep is the "steep incline"?
just out of interest

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

ORIGINAL: daKensta
how steep is the "steep incline"?

It is a non-adjustable (freeweight) bench which is kind of half-way between a shoulder press and an incline press. Most people use it with a 6inch metal box jacking the front end up. Some of us don't. The shallow incline dumbbells are done on an adjustable bench at position2. The steep one feels as though you are "sitting up" the shallow one, more as though you are "lying back".

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Kind of average back and bi's session.

Chins: 13/11/8 (new goal is to reach 15 on set 1)

Latpulldowns/Rows: as per usual

Oly Curls: 50kg 8/7/6

Seated dumbbells: 20kg 7/7/5

Close grip: 30kg 8/8/8

some pulley work to finish

A bit lacklustre and not as good as last week felt a bit tired after the chins and stayed that way all night. Think my arms are starting to lag a bit but other people seem to rate them. Maybe they are getting enough work in the compound movements not to need worrying too much about the curls.
I doubt it though

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Yet again with the cardio.

1 mile run with pack
15min bike
15min row
10min bike
1 mile run with pack


Really didn't want to do it tonight after feeling crappy all day. Struggled to keep the pace up on the run, didn't enjoy the bike but then monstered the row. 34-36 strokes per min for the 15min giving me a new PB of 5250m Have now leapt up the leaderboard to 3rd place but progress from there will be hard. Was pretty pleased with the effort as it was hard work right from the start, leads me to believe I am not as unfit as I thought.
Must just be cr@p at distance running.

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ORIGINAL: jedi
Really didn't want to do it tonight after feeling crappy all day.

but you did it anyway.
I didn't
well done you.

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

ORIGINAL: daKensta
but you did it anyway.
I didn't
well done you.

It is definitely easier to motivate myself for the split cardio rather than 'just a long run'. I would definitely not have ventured out for one of those last night. The rowing is much better.
You get a sit down for a start

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Shoulders:

Pretty much as per last week except I used dumbbells for lateral raises and easily managed 15kg's despite not doing DB's for ages. Didn't like it much though, definitely prefer the cables for this movement and will go back to using them next week. Shoulders felt good after the isolations warm up so did some 1's and 2's on bench. This culminated in 2 smooth singles on 120 prior to an attempt on 125.
Which I didn't do.


Anyway, shoulder pressing.

Seated Dumbbells:
60lb x 9
70lb x 7
70lb x 7
70lb x 6

Smith Press:
40kg x 10
55kg x 8
55kg x 8
40kg x 10

So was up a little on the DB's in doing an extra set on the 70's which was good. Pleased at how I am managing to get them in position without feeling as though I am risking life and limb. Went a bit lighter on the smith press just because I wanted the reps.

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Pushing in again.

Flat Bench:
12 x 60/ 10 x 80/ 8 x 100(sigh)/ 7 x 100/ 5 x 100

Steep Incline:
10 x 60/ 8 x 80/ 5 x 90

Shallow Incline:
8 x 80lb/ 7 x 85lb/ 7 x 85lb

+some cable work

Skullcrusher/Close Grip Superset:
7 x 40kg/ 7 x 45/ 7 x 40

+ lots of cable pull/pushdowns.


It all felt a bit rushed this week. The turn around with 3 of us training together was brutal enough last week but this week the no pause between two of us just felt a bit too hurried. I was gassing out before I felt I'd done the work I was capable of. Then again I also felt as though I hadn't fully recovered from last week either. It was okay as an easy week but I want to step it straight back up again next week. Even if it does mean taking a bit longer.

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Pull away me hearties.

Wide Grip Chins:
15 /9 / 7

Lat Pulldown:
Pin11 x 10 /Pin12 x 8/ Pin13 x 8

Close Grip Pulldown:
Pin11 x 10/ Pin12 x 8 /Pin 12 x 8

Close Grip Row:
Pin11 x 10 /Pin12 x 8/ Pin13 x 8

plus some behind head pulldowns.

Oly Bar Curls:
20kg x 15/ 30kg x 10/ 40kg x 8/ 50kg x 6/ 40kg x 8

Close Grip:
30kg x 8 (3 sets)

Seated Dumbbells:
20kg x 8 (3 sets)

Some D-ring curls to finish.

Really good session tonight, further emphasising that yesterdays wasn't. No training partner tonight and took things at a steady pace without being slow, maybe a minute between sets. This obviously suits me better than rushing like yesterday's bench. Was pleased to do 15 onthe first set of chins, didn't take me long to meet that goal. Course now I will definitely have to look into adding weights as I can't see the point of trying to build up to 3 sets of 15. If the chain belt doesn't turn up I'll just have to start using my trusty backpack.

Team "Show Pony"

"...those aren't the roids you're looking for..."
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Looks like a top session mate well done on the chins

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

I'd keep training hard like that if I were you, 'cos apparently if you skive off at this time of year, Father Christmas finds out and knocks you off his present list...

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

ORIGINAL: ticteaser
I'd keep training hard like that if I were you, 'cos apparently if you skive off at this time of year, Father Christmas finds out and knocks you off his present list...

No skiving for me.
On the other hand, my nails look simply atrocious

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ORIGINAL: jedi

No skiving for me.
On the other hand, my nails look simply atrocious

Ooooh, Santa won't like that!!

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

I need my infills doing

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK

I need my infills doing

And that's exactly the reason* I'm skiving off from doing my back and bis tonight!

And on that note I think that's quite enough girliness in this journal for the time being!





*Plus if I don't have my eyebrows waxed ASAP they're going to take over my face!

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

Jedi's journal and nailbar
...closed for the duration.

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"...those aren't the roids you're looking for..."
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Wednesday is cardi-O Daddio, I mean like real joggy and sh!t maaaaan.

1mile run with pack (I suppose I ought to start timing this really)
15min cycle
15min rower (new PB)
15min cycle
1mile run with pack


Not only do I have a new PB on the rower of 5750m, I averaged over 36 strokes a minute, on level 15 of 15 and finished 60-something boatlengths in front of the computer("Inconceivable," just a few weeks ago).

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2 I'm just going to have to try and get others in the gym to give it a go so that I can see what they manage. I don't expect I'm going to get many takers though
...a bit like when I touched the electric cow fence as a kid and then tried to persuade my mates to try its pleasant sensation

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"...those aren't the roids you're looking for..."
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Well done on the cardio mate! Looks like a good session.

PMSL "Inconceivable" I had to read it with a lisp!

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

a good look on the rowing and cardio as a whole well done! im now off for my morning cardio but doubt ill be posting any PB's nice and steady for me

ORIGINAL: RACK
PMSL "Inconceivable" I had to read it with a lisp!

Whenever that film is on I always seem to find myself watching up to when the Sicilian is defeated in the game of intellect.
Just seem to find it funny no matter how many times I see it

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

ORIGINAL: OJay
a good look on the rowing and cardio as a whole well done! im now off for my morning cardio but doubt ill be posting any PB's nice and steady for me

I would prefer to do it that way too!
I just can't seem to motivate myself without some element of competition, even if it is against the rowing machine version of Orac*


*come to think of it you'll probably be far too young to remember Orac

Team "Show Pony"

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

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2

Thank **** for that ! I was gutted when I saw your 15 min distance. On my first go at 5000m the other day it took me over 21 mins

Good journal mate

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

ORIGINAL: PAGAN

Course I still don't really have a frame of reference as it seems as though these distances achieved on my Life Fitness Liferower would probably be literally inconceivable on a Concept2

Thank **** for that ! I was gutted when I saw your 15 min distance. On my first go at 5000m the other day it took me over 21 mins
Good journal mate

The thought of lots of people bursting a lung trying to match the distances on a Concept2.

On the downside, my efforts are being completely devalued
I suppose I'm going to have to find a Concept2 and do 15min on that before I get any "re-speck".

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

Isolations to warm-up and boy did I need to warm up. It was feckin freezing in there.

Intermission for heavy bench.
100 x 3 120 120 125
The 125 stalled about halfway home but I stuck with it and slowly started it upwards again and pressed it out
...at which point I see the spotters fingers on the bar
I really think I had it but in my experience, putting fingers on the bar stabilises it quite a bit and allows you to use the energy saved to more advantage. It would've been my new PB but I guess I'll have to wait until next week now.

Shoulders II
Seated Dumbbells:
70lb x 7/ 70lb x 6/ 70lb x 3 + 60lb x 5 (straight in)
Wasn't very pleased with this either as I was hoping for 3 decent sets on the 70's. It looked as though I was going to get them until my left arm went a bit AWOL. Oh well that'll have to wait until next week as well.

Smith Press:
10 x 30kg/ 8 x 50kg/ 5 x 65kg/ 8 x 50kg

The 65 was a tad heavy by that stage of proceedings may go back to 60 next week.

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"...those aren't the roids you're looking for..."
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Found some more reference on the Liferower thanks to google. A talented amateur cyclist has a blog in which he claims a best of

..around 6000m

he sounds like a very fit guy, regularly averaging over 20mph on his rides. So, I now have;

jedi 5750m in 15min
amateur cyclist 6000m in 15min
Olympic swimmer 6250m in 15min

I make that I need to improve by about 5% to overtake the cyclist and 8% to match the Olympic athlete.
Something to aim for anyway.

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Last nights legs:

Leg Press:
20 reps on 150/190/230kg as warm up.

Squats: 100 x 10/ 120 x 8/ 100 x 10

Hack Squats: 10 x 50kg for 3 sets (WTF ...even lighter than last week)

Leg Ext: pin5 x 10/ pin6 x 8/ pin7 x 7/

Ham Curls: 40kg x 10 for 3 sets

SLDL: Godddammit!! Forgot 'em again

Calves: various

Squats are all to parallel now which is good, have started getting pain in my dodgy knee ...which isn't.
Not sure what to think really. I definitely don't feel as though I am mashing the legs as much as when I was going really heavy on the leg press. Think I might change it next week and try for a 20-repper on the 100kg squat first and then try going heavy on the leg press again straight after.

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Pushing Tin ...I mean iron.

Flat Bench:
60kg x 12
80kg x 10
100kg x 8
110kg x 3 (+3 assisted)
100kg x 6

Incline: (not as steep as usual)
60kg x 10
80kg x 8
90kg x 6
90kg x 5

Flat Dumbbells:
80lb x 8
97lb x 6
80lb x 7

Skullcrusher/Close Grip superset
30kg x 7 each
40kg x 7 each
40kg x 7 each

Thought the workout went okay given that I have a stinking cold ....again
I wouldn't usually train feeling like I do but was;
a) completely p!ssed of at gettng another one despite the herbal defences
b) aware that the gym is shut the most part of next week.
So I dosed myself up on paracetamol and Sudafed throught the day and went anyway.
Not feeling as though it was my best idea just at the minute

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Oh cr@p.
Paying the price for last night's training-with-a-cold brainwave. My brain seems to have melted overnight and is now running out of my nose. This may be a prelude to mummification, as I feel as though I died some time ago.

I wouldn't rule out training tonight just yet though

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