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RE: Drop it like its Hot!! - May 17 2006 7:36:56
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nymjam
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Last night’s cut down legs 
Squat to chair
40Kg + BBar x 15
40Kg + BBar x 15
40Kg + BBar x 15
40Kg + BBar x 15
Step up’s
45Kg + BBar x 10
50Kg + BBar x 10
60Kg + BBar x 10
Note:
Ok, very short routine! I missed lunges, dead’s and calves in a bid to get some food before the canteen closed! 
First time hitting legs for a while so I thought I’d ease myself back into the routine slowly.
To get the bar into position for all the exercises above I had to clean, jerk and press. Once finished I had to press and then bring down, making the each set quit tiring for the wrong reasons.
I had intended to go back and do calves after dinner, but it didn’t happen. Still today is a cardio day and I have no weights planned so I think I’ll through calves in somewhere.
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RE: Drop it like its Hot!! - May 17 2006 10:25:34
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McLaren
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Why are you squatting onto a chair?? Also, what height is this chair?
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RE: Drop it like its Hot!! - May 17 2006 16:35:02
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nymjam
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Ok I no the chair sounds silly but bear with me…..
The gym (should read room) hasn’t got a mirrors, so I find it hard to tell how low I’m squatting. To ensure my thighs are close to parallel with the floor, I squat until my backside touches the chair (very little contact is made with chair, just enough for me to register I’m low enough).
I have not measured the height of the chair, but I did try several different objects (chairs, stools, crates) until I found one sufficiently low, to allow my legs to achieve the desired parallel position.
Also, as I don’t have a spotter or power rack the chair acts as a safety precaution! If I fail at the bottom of the movement I just sit down!
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RE: Drop it like its Hot!! - May 17 2006 16:55:23
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McLaren
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quote:
ORIGINAL: nymjam
Also, as I don’t have a spotter or power rack the chair acts as a safety precaution! If I fail at the bottom of the movement I just sit down!
This doesn't actually sound safe to me at all. What do you do with the weight once you have failed and you are sitting on a chair with a bar on your back?
Have a look round the forum at vids of some of the guys that squat deep (Little A, Fat Pete and JWB all have good vids floating about and they squat deep). You should keep the weight comfortable for a few months and squat deep (hams to calves). You wont need a physical cue to tell you that you've hit depth, you will just learn the groove.
Trust me, time spent at the start squatting deep with good form will pay dividends in the future.
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RE: Drop it like its Hot!! - May 17 2006 17:16:18
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nymjam
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Hi Mclaren,
I think I may have misled you to some degree. The main purpose of the chair is just as a depth gauge
I used to squat, but dropped the exercise as my glut’s developed faster than the rest of my leg. Once I find my rhythm and feel for the depth again I will loose the chair.
If I did fail, I would sit for a moment, regain my composure and complete the move (I’m using light weights at the moment and generally know my limits).
I would love to watch the vid’s, but as I mentioned I can’t download or upload at the moment
I will take on board the recommendation for deep squats, although I have always been worried about the stress on the knee joint (maybe unfounded)?
Also, if I fail in this position I will face the same dilemma as above?
I will try deep squats in my next session with a VERY light weight and let you know how I get on.
Cheers Mclaren, really appreciate the input!!! 
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RE: Drop it like its Hot!! - May 17 2006 17:25:16
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McLaren
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No bother mate, glad to help out.
I'm sure there are loads of topics on the forum that discuss deep squatting, and even ballistic squatting techniques, and their relation to knee injury. From memory, deep squatting as actually less likely to cause knee injury than partials. I personally dont have knee trouble and I squat as deep as I can.
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RE: Drop it like its Hot!! - May 17 2006 17:32:48
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nymjam
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Mclean: Great, I’ll give it a look and then hit the low squats next session!!! Cheers again.
Skunkythemonkey: Cheers mate! The pictures should be taken care of, one of the other members volunteered!!!!
Sweeeeeeeeet!!
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RE: Drop it like its Hot!! - May 17 2006 19:54:30
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nymjam
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Food for the day
6:45am breakfast:
Plate of cucumber and tomato slices
6 egg whites 1 yolk
Green Tea
9am Tea Brake
Green Tea
11:30pm Lunch
Tomato and cucumber salad (Large plate) tahini
Tin of Tuna in oil (drained as best I can)
3 Slices of beef
Green Tea
3:30pm Tea Brake
Half a tin of Tuna in oil (drained as best I can)
2 egg whites
Slice of Honeydew melon
Green Tea
6:30pm Train:
35 minute run
Calves (see below)
Abb’s
8:00pm Dinner
Tomato and cucumber salad (Large plate) tahini
Some fried onion on top 20g
1 desert spoon of lentils
1 desert spoon chick peas
Beef stake (ish) approximately 300g
Slice of Honeydew melon
I went for a gentle run this evening with one of the old guys from the site. We did 30 mins together (normally takes me 15) and then I did the same again once he retired.
As I missed calves yesterday, one of my week areas, I decided to hit them today.
I did single leg calve raises on a step, following an article I read a few months back.
16 reps
5 deep breaths
14 reps
5 deep breaths
11 reps
5 deep breaths
9 reps
Switch legs!
The aim was to knock out 50 reps with good technique, squeezing at the top of each movement with very little rest time. The deep breaths act as a time reference between sets. The rest period is just long enough for the pain to subside and then straight back to work.
Abb’s
Super set 20 x V sit-ups on the edge of a bench
20 x leg up-and-overs
I do 3 sets of each totalling in 120 movements.
The V sit-ups (not sue of technical name) involve the upper and lower parts of the body coming together in a crunch with knees almost touching the chest. The legs are then straightened and the upper body moves back to a 40 degree angle.
Up-and-overs (sorry for the lame name) require the upper body to remain stationary while the legs are brought from one side of the bench up and over to the other (lifting from the abb’s not hip flexors). To make the exercise harder I put a water bottle at then end of the bench and lift my legs over it on each transition.
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Height: 6ft
Weight: 83kg (12/5/06)
http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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RE: Drop it like its Hot!! - May 19 2006 8:35:50
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nymjam
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Food for the day
6:45am breakfast:
Plate of cucumber and tomato slices
6 egg whites 1 yolk
One slice of cheese
Green Tea
9:30am Tea Brake
2 whole egg omelette
Green Tea
11:30am Meeting
Custard slice and cheese bread
1:30pm
Tomato and cucumber salad (Large plate) tahini
Tin of Tuna in oil (drained as best I can)
3:30pm Tea Brake
3 egg whites
3 fig rolls
Green Tea
7:00pm Bar
Several of handfuls of nuts
Several of handfuls of crisps
Several of handfuls of pretzels
2 vodka waters
9:00pm Dinner
Smoked salmon salad
Sea food grilled
2 glasses of red wine
10:00pm Bar
Vodka water
Both diet and training (non existent) were pretty poor yesterday! I thought I would miss lunch due to a meeting (seemed to go on for ever), so ate some of the crap that was offered.
In the evening we headed to the local shops to get some fresh milk (nice treat). The nearest shops are about 60km away in the city of Alexandria. We were going to miss dinner, so the plan was to get some food and meet with another work colleague based in Alex.
We arrived quite early in Alex and so waited in the bar for our friend. Big mistake!!!! Fresh nuts, crisp and pretzels were brought to the table faster than I could eat them!
Anyway, I tried to limit the damage with vodka water at the bar and grilled sea food at the restaurant, but it was still a bad diet day
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http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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RE: Drop it like its Hot!! - May 19 2006 10:47:12
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Phoenix08
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Had a read of the progress so far and it looks like your lifts are going well.
What kinda temp is it out with you at the moment? I spent 3 weeks in Algeria last year in July and temps were hitting 47 degrees I think.
I would agree with Mclaren on the squats, of the few times I have done them (don't get many chances, I prefered to use a lighter weight and drop is low as I felt possible)
Good luck though
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RE: Drop it like its Hot!! - May 19 2006 12:26:39
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nymjam
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Cheers zlaty,
The temperature at the moment is in the high 30C’s during the day falling to the high 20C’s at night. It’s not unbearable as I’m on the coast and have a nice see breeze. The heat however can make my lunchtime cardio interesting! Today I felt like going a bit quicker, that combined with the heat and running on sand meant my vest and jogging bottoms had changed colour by the time I got back. I think I must have looked like I was vacuum packed the way everything was stuck to me 
I'll see how the squats go next session, should be fun ...........hmm maybe not the right choice of words, painful might be more accurate 
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Weight: 83kg (12/5/06)
http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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RE: Drop it like its Hot!! - May 19 2006 13:06:03
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nymjam
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Today's Food 19.5.06
8:00am 2 egg whites + 1 yellow (Still pretty full from last nights fish dinner)
Green Tea
8:30am Tea Brake
Whole egg omelette (This will go)
Green Tea
11:30 32-35 Minute run
12:30pm Lunch
Tomato and cucumber salad (Large plate)
Desert spoon of Chick peas
Tin of Tuna in oil (drained as best I can)
3:30pm Tea Brake
3 egg whites + 1 yolk
Green Tea
8:15pm Dinner
Tomato and cucumber salad (Large plate) no tahini
Beef stake (ish) approximately 300g
Large plate of watermelon
I have removed the tahini from my salad  . This will probably drop at least 100cal’s per salad. Total saving per day 200cal's, 1400cal's per week.
I also plan on dropping the omelette in favour of hard boiled eggs, as it is a bit greasy and I do not need the additional yolks. I may add some veg in here, few slices of cucumber and tomato, to increase my daily fibre content.
< Message edited by nymjam -- May 19 2006 21:14:06 >
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http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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RE: Drop it like its Hot!! - May 19 2006 20:18:11
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samcim
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Hay mate, good luck!
Any piccs of your progress/you?
Sam
Ps looks like alot of volume going on there with the weights!
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RE: Drop it like its Hot!! - May 19 2006 21:32:54
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nymjam
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Shoulders and tri’s
Front Shoulder Press to top of head (clean and jerk bar to get into position)
45Kg + Bar x 8
50Kg + Bar x 8
50Kg + Bar x 8
Handstand press-ups deeper than last week (head to 2.5” off floor, padding)
8
8
8
8
Lateral shoulder raises superset with front single arm raises
7.5Kg + Bar x 10 7.5Kg + Bar x 10
7.5Kg + Bar x 10 7.5Kg + Bar x 10
Bent over raises (dumbbell bar at 90 degree angle to floor)
5Kg + Bar x 10
5Kg + Bar x 10
5Kg + Bar x 10
Superset
Skull-crushers Close grip bench press (abs section up in an arc like motion)
32.5Kg + Bar x 8 32.5Kg + Bar x 8
32.5Kg + Bar x 8 32.5Kg + Bar x 8
35Kg + Bar x 6 35Kg + Bar x 8
Superset
Chair to Chair dips Close Grip Press-ups
35kg x 10 8
35kg x 10 8
40kg x 10 6
45kg x 10 -
Dumbbell extension: 3x10 (single arm in an arc to outside of opposing pec.)
5kg + bar x 10
7.5kg + bar x 10
8.75kg + bar x 10
10kg + bar x 10
I’m obviously still finding my weight with some of the exercises. Next week I shall start with my heaviest complete set first, on all the exercises.
I forgot to mention I completed my sit-up routine after the usual lunchtime run.
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Age: 26
Height: 6ft
Weight: 83kg (12/5/06)
http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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RE: Drop it like its Hot!! - May 19 2006 22:05:07
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Fat Fighter
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Good progress so far nymjam.
Been looking at your diet and I cannot see any nuts? You will have ample access to fresh nuts where you are mate...
Falafel as well? It's an OK source of protein, if you can get it without all the salt.
Ah ok, just spotted the chickpeas, my one weakness is fresh hommus, good to see you're eating them before they get to that stage
Keep at it mate, will be dropping in...
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RE: Drop it like its Hot!! - May 19 2006 22:17:59
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nymjam
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From: London United Kingdom
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Sam,
Cheers for the encouragement, much appreciated!
As for the pictures the bloody company server seems to remove them from any attachments I send!!! I’m going to speak to one of the IT guys tomorrow, he owes me a favour so I’ll see what he can do!
Volume wise I have always hit each body part with three or four different exercises. Recently I have dropped from 10 reps to 8 in a bid to increase weight and stimulate the target muscle. I normally try to ensure that my sessions last between 1 and 1.5 hours, but recently they have increased due to the time it take constructing every bloody weight!
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Age: 26
Height: 6ft
Weight: 83kg (12/5/06)
http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
any luck with uploading the pics?
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