No.13's training.

Heh heh, I did speed up my last set of curls incase I was in danger of breaching 81minutes!

Journal

11/03

Chins: x8,6,6
T-Bar Row: 40x10, 50x8, 60x6, 60x6, 60x6
BB Row: 60x10, 8x65, 6x65
DB Row: 3x6 @ 35kg
Hang Pull: 4x6 @ 40kg
Supersetted with -
Band Pull-aparts: 4x12
BB Curl: 2x6 @ 40kg


48minutes today. No longer require band assistance on the chins now forearm is pretty much pain-free and no longer feels as though the skins going to split.
Bit disappointed on the BB rows, was hoping to make a bigger jump in weight this week, but progress is progress I guess, had no energy in my arms by this point.
Enjoying the hang pulls too. Few cheeky curls to finish. I definately get more of a pump from rows than direct bi work though.

Journal

Be interesting to see how the arm feels afterwards now that you can start to progress things along. They may not be PB, but they are workable weights now rather than simply going thru the motions

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Actually, while I'm at it. Though I'd post up a few dietty bits. I had some excess fat on me as a result of sitting on my arse for however many weeks, so as from mid-February I'd been upping my calories by about 100 every week starting from 2400-2500. For the last two weeks I've been pretty good. Calories have fallen in between 3000-3400 everday; approx.  250g Proteins, 300g Carbs, 100g Fat give or take.

Sample of a days eating:

0900: 100g Oats, 25g whey, 600ml skimmed milk
1130: Apple, 25g Nuts, 2 fish oil caps
1330: Tin of Tuna on wholemeal -or- 100g Salmon w/3 eggs on wholemeal toast
1600: 60g Oats, 25g whey, 400mil skimmed milk, Apple
1730: Train
1830: 50g Whey, Banana
1900: Chicken/beef stew with Veg -or- Chicken/Turkey with small portion of pesto pasta and peppers/tomato'
2130: Smaller portion of stew, or 25g whey with 300ml skimmed milk & 30g ground almonds



Any major flaws anyone would like to point out to me? Any revolutionary techniques I can adopt? I;ve thought about carbs cycling, or timing them around workouts only and limiting them on off-days, but that's not really going to happen

Journal

dirtyvest


Be interesting to see how the arm feels afterwards now that you can start to progress things along. They may not be PB, but they are workable weights now rather than simply going thru the motions

Hmm, unless it's a pb, it doesn't feel a workable weight Ever since dropping deads my backs been pretty weak. Chinups are almost overriding that factor but back to square one again.

Out of curiousity too, my chins are done hanging from a 2" thick steel tubing, does the diameter of the bar tend to make much difference?

Journal

I'm sure it would do, not to your back so much but you may well find the arms are not it such a strong position using a much thicker grip. Could be wrong tho

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

need more protein in the 11.30 meal i think mate

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Hey daz, good to hear the pots off. Best of luck with the recovery again, no doubt you'll be back in no time. I'm still trying to find something interesting to munch on at 11.30, dont fancy another shake, but I do want something convenient and quick. Tin of mackrel perhaps...

12/03

BB Bench: 40x5, 60x5, 80x3, 90x8, 90x8, 90x8
DB Bench: 3x8 @ 35kg
Incline pushups: x15,14,12

In abit of a rush tonight as I was off out. Took 38minutes. I've had a problem with my stomach for the last 2days, really uncomfortable feeling that I can't seem to shake, plus I've acquired a real wretching smokers cough. Great. Thought I'd better do something though, happy with 3x8 @ 90kg, from now on I'll keep adding 2.5kg per week until I hit 100kg, at which point I'll be a happy chappy once again.

Journal

Good work on the benching, I bet that'll leap back to 100 within the next month.

Team "Show Pony"

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

Nice work, good to see your back into it. 2" thick bar for chins will work your grip quite hard. Wont do any harm though, improving grip strength is the way forward. Often a weak link.

Bench is heading in the right direction mate

Cheers guys. Been full of cold last two days, mucus pouring out of every orifice. So what better why to take my mind off it than by squatting...

14/03

Squat: 85x12,10,8  90x6,6
Fr. Box Squat: 4x4 @ 90kg
Goodmornings: 4x6 @ 50kg

Few calf raises and inverted rows to finish. Took 60mins bang on. Cold should hopefully be subsided by tomorrow.

Journal

Not a biggie but I'd get another portion or two of fruit or veg in?

Some berrise with you morning shake? Tomoto with lunch?

I carn't see an 1130 meal?

Stonehenge
 
Where the banshees live and they do live well

Cheers for dropping by Iain. True 1130 isn't really a meal, basically just a snack to fill the void, I'm usually in lecture at that point so it requires having something that's easily/quickly eaten.

Some tomatoe on my tuna sandwich may go done well. I've done berries in the shake before and wasn't a fan.

What does your typical days eating look like? Plus any idea of approximate calories? Cheers.

Journal

ATM;

630ish- 150g oats, 60g milk powder, bannane, 2 tbl of olive oil plus maybe some peanut butter or choc powder.

1000ish-  chicken breasts/thigh/leg etc with skin and some tomatos

1300ish- same as above or maybe 150g of cheese and some slices of meat, or often a cheese sarny

1530ish- 50g oats, 60g protein powder, berries, poss some peanut butter

1800ish- shake after training gym (recovery type or maybe a mass builder style)

1930ish- tea- whatever plenty of meat, carbs and meat

2200ish- some milk with protein powder, sometimes peanut butter

That's a pretty average day. It changes but during the week that's the structure. Probably take in 4000 +-500kcals most days.

Stonehenge
 
Where the banshees live and they do live well

150g cheese? You fkin demon Iain

Nice work recently 13, not sure about your mucus leakage though!

Double post

Tidy couple of session dude, looking good, progressing along nicely

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Mucus leakage has now ceased as of this evening

15/03

Military Press: 40x12, 40x10, 60x7, 70x2, 60x5, 60x5
1-arm DB Press: 3x6 @ 27.5kg
DB Side/Front Raise: 2x10/10 @ 7.5kg
CG Bench: 3x8 @ 70kg
Skulls: 3x8 @ 27.5kg


50minutes on the dot. Was hoping for a little more from the MP to be honest. But I changed my mind mid sets and neither focused on strength or size given the warmup. Must do better next time.

Journal

No.13

DB Side/Front Raise: 2x10/10 @ 7.5kg

Team "Show Pony"

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

Solid OH work

Stonehenge
 
Where the banshees live and they do live well

Those will be hose pink DBs, Jedi, normally at the back where the ladies train LOL.

As Iain, says, all things considered that pretty respectable OHP I reckon. You'll be back up there in no time now.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

I am/always have been pretty shocking at front/side raises, hence why I've always avoided them. Fortunately, as proclaimed by the great Yazz, 'The only way is up!'.

OHP is sucky. It used to be my one saving grace and respectable lift. Flicking back to Decemeber time, PB's were 70kgx5 strict, and 95kgx3 pushed.

Anyway, todays 67minute effort:

16/03

Chins: x8,7,6
T-Bar row: 40x10, 60x8, 65x6, 65x6, 65x6
BB Row: 65x10, 70x8, 70x8
DB Row: 3x6 @ 37.5
BB Curl: 30x12, 30x10, 30x8, 40x6, 40x6
Hammer Curls: 2x8 @ 15kg
Seated Curls: 2x8 @ 15kg


Alright session. Took abit longer as I added my previous skipped bicep work to the session. The water in our building also got cut off about 5minute into the workout as I went for a top up! So I had to reboil some 3day old water to satisfy my thirst and some left over cold green tea from this morning This also meant that controversially my PWO shake was made with a pint of skimmed milk. Shocker.

3-4 more weeks as I am before dropping volume down abit and upping the weights once again.

Journal

It only sucks in direct comparison to your PBs. You'll be knocking on that door again soon enough. After everything else you must be ahead of where you thought you would be right now.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yeah I guess so. But it also boils down that I'm not 100% satisfied with the result from the op either, so it's abit gutting that I feel I've wasted so much time.

18/03

BB Bench: 3x8 @ 92.5kg
DB Bench: 3x6 @ 40kg
DB Flies: 2x10 @ 15kg
Incline pushups: x17,14

Hang Pull: 5x5 @ 40kg
Supersetted with..
Band Pull Apart: 5x10


Got the required reps. Both BB and DB bench were pretty difficult but I'll keep on this rep range until I miss a rep. 77minutes today, quite a long one. I seem to spend ages faffying around with changing the plates from bb to db and back over etc.

Journal

I can't believe that little lot took you an hour and  a quarter to complete LOL Nice session tho dude.
 
So you are not altogether happy with the results right now then? What's happened/happening?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

I know! I'm half hoping I got the time wrong to begin with! The same session without the superset took sub-40minutes last week?! Go figure.

Can't wait to go and get settled training wise. I've got about 9weeks left of training in my kitchen/dining room before I've got to move into another house. New area, new gyms, new power-rack perhap I'm hoping we can find a place with a garage, otherwise I may have to sell up my weight set! I'd love some bumper plates though, and I'd love to deadlift again. This summer's looking to work out quite expensive.

Results wise, now my forearms nearing back to it's original size, the 'tight band' is half returning. So at the moment I can't help but think does the timeoff justify the end result? I'm thinking not at the moment. But it's going to be months before the scarring and colouring settles, so it's probably best to just shut up and be patient.

Journal

TBF the process of scar tissue and general tissue remodelling can take fudging ages - so patience is key. The times passed - no point worrying about it i say!

Not so happy about your potential timekeeping skills going off the rails though!

Double post

Fret not about my timekeeping skills AK, for I fear I was just being a lazy arse. Todays session = 70mins.

19/03

Squat
40 x 5
70 x 5
90 x 3
110 x 2
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
80 x 8
80 x 8
80 x 8

Goodmornings
40 x 10
40 x 10
40 x 10
40 x 10

BB Curl
Reps of 12/10/8/6/6 @ 30kg

Hammer Curl
2x8 @ 15kg

Seated DB Curl
2x8 @ 15kg


Next session won't be until Wednesday now as I'm back visiting my gf this weekend for her birthday. I'll be attempting to get in a couple of short runs in instead though.

Journal

Aahh, a nice bit of volume, that'll certainly help make up for any shortfall in loads.

Enjoy your break then, fella.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Wow, sorry to hear about the forearm strife mate.

Still looks like you are pushing forward though. Still squattin' in the living room and in your pants no doubt....excellent.

Good squatting bro

No.13

I'm back visiting my gf this weekend for her birthday. I'll be attempting to get in a couple of short runs in...

"....say no more squire. Say no more."

Squats are fermenting away nicely.

Team "Show Pony"

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

are you still making up excuses about your arm or is it better yet? xoxo

20kg to go.

Flynn/Justin, very much so mate! Though I've yet to feel comfortable squatting naked, don't think my flatmate would be too keen.

CF - Cheers buddy thanks for popping by. Trust everythings going well across the pond?

Jedi - Thanks to you also. My squatting is f-king terrible. Going to sack off my previous 12/10/8 and go for 'heavy' doubles and triples and finish off with 3x8 or something of the sort. 160kg is a conservative aim for Autumn, 400lb before my 23rd birthday.

Dave - ****er still making up excuses. It's healing, couple of sore slightly infected bits where the dissolvable stitches are being a cnut but it doesn't limit me from doing anything. I just lose any sort of strength/conditioning very quickly and become a weak ****! Still wanting to enter a comp though within the next 12months once I get my lifts up and either my bodyweight up or down (I'm bang on 95kg - though with some love handles).

Journal

Gald you can train again. You shooting for the 90's or the 100's ?

20kg to go.

i have no idea mate! Tha'ts my predicament. I'm strong enough for neither, so doesn't really matter. But it'd be nice to reach the minimum qualifying totals for confidence sake.

I reckon bf % is in the high teens at the moment, so would either mean losing 6-7% of fat, which wouldnt be a bad thing, or eat away to 100kg. Not sure which would be best, I'm about 5' 11" and a half, so pretty Allen Average. Given my aim to play backrow though, getting my fitness up and losing a couple of kg would be no bad thing I guess.

Journal

You rarely see people fitting into a BW catagory carrying excess BF, it's usually only the supers or the +'s that can afford the surplus BF..... just an observation

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Fair point DV. I shall see where my journey takes me!

24/03

Strict Press
(cleaned from floor)
30 x 5
50 x 3
60 x 3
70 x 7 pb

BB Bench
70 x 5
90 x 5
105 x 5
105 x 4

DB Row
35x10x4
supersetted with...
Band Pull Aparts
4x10

High Pulls
30x10x4

BB Curl
30x12x4


Nice session, 61mins. And my first PB for about 4/5months! Aim was 70x3 and leave it there, then 5reps. Last two were proper grinders. Goodstuff.

Journal