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RE: bencherRdg - very iffy photos time :-( - Nov. 13 2007 0:07:24
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BencherRdg
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quote:
ORIGINAL: Mouser
What's your resting heart rate out of interest? (relax for 5 minutes and count heartbeats in 20 seconds and multiply by 3).
I'm not trying to come across as saying you're being a lazy git  but I'm used to seeing higher heart rates when people train hard. I know there's variation in the bands though, one guy I know could probably keep up 120+ BPM just by looking at a CV machine  whereas others found they needed to go and rest after 10 mins at 155 BPM.
Also, if you're up for it, do you fancy a max HR test, you could then use that to figure out roughly which zone you're training in and a bit more. It's not something you can do properly without a strap, watch and a hill though in my experience.
Overall though, if you're feeling more benefit from it, that's surely the acid test 
As for the alcohol... I always drink loads the day after a night out to help return fluid levels to normal and flush out any residual muck, meaning that any exercise causes the environment agency to issue a flood warning 
hi mate cheers for popping by again
63bpm it seems just done it. I'm not tryin to suggest i'm working hard just that ive upped it from the piddling around i was doing prior to last week. Its still very easy. I'm still paronoid about my HR being to high and it being catabolic but not sure that would happen as i'm only doing fueled cardio currently.
I have a polar F6 but the watch bit needs sending back, all i nee to do is put it in the post (it stopped working back in July) - your correct iam lazy
I always drink loads anyway prob more than i need to (i mean water)
12/11/07
DB Seated Press 22.5kg 2x9 1x8
Seated Lat Raise 9kg 2x11 1x9
Bent over laterals 7kg 3x12
Squat 120kg 2x8 122.5kg 1x8
SLDL 90kg 1x9 1x7 98kg 1x8
Felt strong tonight even though i was tired from weekend. Impressed myself withthe pressing may try 25kg DB's next week. Never pressed DB oh that heavy before no wonder i have **** shoulders. I know a lad who weights few pounds less than me and he's pressing 40kh. His delts are GOOD 
Laterals goign ok nice and slow and strict
Bent over lats. getting into the groove with these now maube a little rushed trying to keep DB's in the top position for a bit longer
Squats hard tonight. My back wasnt 100% (well never is anyway) from Deads on Fri.
SLDL problem was the grip.
All in all not a bad workout. was goingt o do cardio afterward too but ran out of of time
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RE: bencherRdg - very iffy photos time :-( - Nov. 14 2007 23:54:45
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BencherRdg
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Not had a great two days very stressed with work. Spenmt 12 hours yesterday in front of the computer at work. Still wound up todya. Neck and upper back are really bothering me because of it. Couldnt do my chest/bi workout tonight as i was so tired. Wen to bed for 45mind with the hope of at least felling well enopugh to do some cardio but never got there.
Weight is 13stone 8lbs tonight. Looking ok in the mirror i suppose sunbed helps Its about a week now since i have started taking onboard more carbs, in reality all thuis has amounted to is having 3 slices of wholemeal bread extra a day 1 in ech of 3 meals or a small portion of wholemeal pasta.
Still un decided on whemn i should start bulking i'm obviously itching to add size now as its been a long time but in all honesty do i need to get to the point wher i can see my abs in mid november just so its a good base to strt off bulking from?
I feel i may need some more guidance on this matter.
Not done cardio since Sunday night now.
Rodge
Just wondering if i fit cardio in after weights is protein shakke needed inbetween?
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RE: bencherRdg - very iffy photos time :-( - Nov. 16 2007 0:14:26
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BencherRdg
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15/11/07
DB Flat Bench 30kg 1x9 1x8 1x7
Db incline 27.5kg 6 25kg 2x9
Weighted Dips 6.75kg 1x9 1x8 5kg 1x8
EZ Curls 37.5 kg 1x10 1x7 35kg 1x8 and a bit...
DB alt curls 15kkg 2x9 1x8
Wired what happened on Db incline couldnt even get the 'bells up first set a lad had to help me and i got 2 reps less than last week  , other 2 sets good.
Everything else steady.
I sound like i'm makin excuses now. I've stiill not done any cardio. Diets still clean but i really cant be arse to get up early presently to do morning cardio contemplated doing it after weights tonight but only had 25min left and didnt know if i needed to fuel up first????
Rodge
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RE: bencherRdg - very iffy photos time :-( - Nov. 21 2007 19:10:43
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BencherRdg
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17/11/07 a.m.
40min cardio (not faster) @ 135-140 incicated bpm
p.m.
Deads 145kg 1x9 145 1x8 142.5 1x9
BB Row 80kg 1x8-9 75kg 2x9
Weighted Chins 6.75kg 2x8 5kg 1x7
Face Pulls 30kg 1x12 25kg 3x12
Pleased with Deads but hard work
lost count on 1st set of rows. Was advised i need to keep my head up not down when doing these?????
Chins pretty Good.
Face Pulls added extra set in
8hours of lager saturday night (why do i do it to myself?) drinking diet coke from 8.30-middnight then sinking pints of lager until 8am, then ended up in Macdonalds, then spending all day in bed only to surface and its 6pm.... 
Monday Felt rough/drained. I think even though i was please with deads its set off my locked joint again. Sat at work monday (wishing i wasnt there) its was actually painfull. All my upper back and neck so so stiff constantly. No amount of bendin stretching hanging, general movement seems to release things
Tuesday Felt rough drained but got to gym really
20/11/07
DB Seated ohp 25kg 1x7 1x6 1x7
Lat Raises 10kg 1x10 1x9 1x8
Bent over Lat raise 7kg 3x12
Leg Press 130kg 1x12 160kg 1x12 200kg 1x10
ohp's never lifted 25kg DB above my head before ?????? thats how weak my delts are but reps were ok strugled with last reps on last two sets with lh side.
Did leg press as i didnt fancy squatting with my back like it is. Even the leg press has left me with a funny feeling lower back now
20min cardio on cross trainer 140bpm. Felt gulty for not doing any since sunday
Today (21/11/07) back still bad way and all upper bad, neck across both shoulder girdles are stiff and painfull. I really really need to ring up someone for a massage of some description
Pissed off really. Start of next week and its bulking time. I dont look too bad. You wont be seeing my abs this year (prob wont even see them next year either depending on how long i decide to bulk for...)
Rodge
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RE: bencherRdg - very iffy photos time :-( - Nov. 23 2007 6:26:45
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Mouser
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Hi mate,
Amazing how much deadlift takes out of you isn't it? Perfectly normal though, so probably best avoiding a heavy leg session the next day.
Picking up your CV intensity should help IMO. 140 BPM is a good benchmark for sustained exercise.
And 25 kg DBs for OHP is good, why are you doing yourself down for it?
_____________________________
My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 250
SQ 185
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RE: bencherRdg - very iffy photos time :-( - Nov. 23 2007 6:32:22
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Slyblackdragon
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Have to say you look really great in your pics, nice delts by the way. I would love to be around your bodyfat. No need to be hard on yourself, people like me wish they looked half as good.
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RE: bencherRdg - very iffy photos time :-( - Nov. 25 2007 20:16:29
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BencherRdg
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quote:
Hi mate,
Amazing how much deadlift takes out of you isn't it? Perfectly normal though, so probably best avoiding a heavy leg session the next day.
Picking up your CV intensity should help IMO. 140 BPM is a good benchmark for sustained exercise.
And 25 kg DBs for OHP is good, why are you doing yourself down for it?
Hi mate
yeah true still love deads though  I aim for around 140bpm now, even though i feel i'm not doing enough cardio sessions, its through laziness i reckon!
25kg's beacuse I've been training a good 4-5 years now yeah i've had injuries but to be I should be able to lift much more than that now, still pleased my strengths increasing tough
quote:
Have to say you look really great in your pics, nice delts by the way. I would love to be around your bodyfat. No need to be hard on yourself, people like me wish they looked half as good.
Hiya Sly,
i think thats a bit of a odd photo for me the top one, my delts are prob my worst muscle group (not thtough lack of trying) if you look at the other photos you'll see there arent that big i reckon its the way i was tensing. If i look in the mirror now they dont look like they did in that puic (unfortunately)
Cheers for your comments mate. I saw some of your form check vidioes and you're military pressing like 60kg arent you? I think I can managed about 50/52.5kg 3x8 (when i used to do them)
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RE: bencherRdg - very iffy photos time :-( - Nov. 26 2007 8:04:04
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Slyblackdragon
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They do look good in the first pic. Might have something to do with you being much leaner than I, makes you look bigger. Yeah did 120 lbs in that vid. (roughly 60 kg, little less ) Aim for 125 or 130 tomorrow, will see how I get on with it.
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RE: bencherRdg - very iffy photos time :-( - Nov. 29 2007 0:54:51
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BencherRdg
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ooop got bit behind withthis here journal
22/11/07
DB Bench 30kg 3x9
DB Inc 27.5kg 1x7 25kg 1x10 1x9
Dips 7.5kg added 1x9 1x8 1x7 (and 3quarters ha ha)
EZ Curl 37.5 1x10 35kg 1x9 1x8
DB Curl 15kg 1x9 1x10 1x9
Tri Push down(!) 25kg 3x12 30kg 1x12
Getting stronger on bench an dips and curls a tad.
Thought i'd add in some direct tricep work. Prob not a great exercise but something quick to blast them after w/out.
Hopefully be shaking up my routine a little in next couple of weeks
24/11/07
One beer fuelled workout. Went to see annie Mac @ Warehouse Project in Manchester fri night drank so much lager i think i was sick and am missing chunks of the night. Needless to say when i trined mid afternoon i was vr nearlt sick in the gym
Deads 145kg 2x9 1x7
BB Row 80kg 1x8 75kg 1x9 1x10
Chin 6.75kg added 2x8 5kg 1x8
Face Pull 30kg 2x12 25kg 2x12
Well that deadlifting has really ****ed up my locked joint in my back and generel complete discomfortable back in general. Until tonight really (28/11/07). I keep saying it and i keep putting it off i need to see if a massage will help a little. Have chiropractor app. fri
25/11/07
30-35min x-trainer @ 140bpm
27/11/07
DB ohp seated 25kg 1x8 2x7
Lat Raise 10kg 1x9 9kg 2x10
Bent over lats 7kg 1x13-14 1x12 1x14
Squat 115 1x10 120kg 1x10 125kg 1x8
First 3 sets of squats went suprsingly well not done for 2 weeks since my backs never recovered so well following few days after deads. Last set though i'd try holding the bar with a narrower grip hoping a could cause mt traps to padd the bar more. Well dunno if it was me working to stabilise the bar more or thew fact i had 125kg on but the set osnt great.
Didnt strip the bar f*cked off sldl's didnt stretch and went home annoyed
28/11/07
30min x-trainer @ 140bpm very sweaty then hydro pool for soak and a perve
Feeling a bit bloated today and yesaterday, is it down to extra carbs i wonder?
Rodge
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RE: bencherRdg - very iffy photos time :-( - Nov. 29 2007 1:32:44
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Mouser
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Try this between deadlifts to ease back pain a little
http://www.abc-of-yoga.com/yogapractice/thecobra.asp
That and the reverse, touching your toes / side to side / twisting should get you moving more fluidly, allowing you to keep a stable posture.
No matter how good your intentions, you'll always wobble slightly with heavy deadlifts, so you need to be flexible enough to cope.
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My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 250
SQ 185
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RE: bencherRdg - very iffy photos time :-( - Nov. 29 2007 10:26:19
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angryblonder
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alright mate, just wondering do you directly work you abs?
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RE: bencherRdg - very iffy photos time :-( - Nov. 29 2007 23:04:21
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BencherRdg
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From: Lancaster, United Kingdom
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quote:
Try this between deadlifts to ease back pain a little
http://www.abc-of-yoga.com/yogapractice/thecobra.asp
That and the reverse, touching your toes / side to side / twisting should get you moving more fluidly, allowing you to keep a stable posture.
No matter how good your intentions, you'll always wobble slightly with heavy deadlifts, so you need to be flexible enough to cope.
Hi Mouser,
Cheers for that link (do you know everything...? )
I'll try that tomorrow or saturday. I always to side to side twisting etc etc anyway after 3 warm up sets sometimes after 2nd warm up.
I really seem to be going for it with deads at the moment making weight and or reps progress every week. Maybe I should slacken off a bit this week do 3 lighter sets?
quote:
alright mate, just wondering do you directly work you abs?
Hi OJay,
Guess you been looking at the pics as you can tell my abs dont come through do they? Mind you mind BF% isnt exactly low. I stopped doing abs halway through my cut my thinking being I'm not going to be able to build them whilst on a calorie defecit (and I couldnt be arsed either after a weights session). My mis section is rock solid though if i tense it. I deadlift, Squat BB row etc etc so gets hit indirectly.
Going to start doing abs again now though during bulking
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RE: bencherRdg - very iffy photos time :-( - Nov. 30 2007 17:56:18
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BencherRdg
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29/11/07
DB Bench 32.5kg 1x5 30kg 1x9 1x7
Incline DB Bench 27.5kg 1x7 25kg 1x9 1x8
Weighted Dips 8.75kg 1x7 7.5kg 1x8 1x7
EZ Curl 37.5kg 1x11 35kg 1x10 1x9
DB Curl 15kg 3x10
Tri push down 30kg 3x12
Hmmmm f'ucked up on Bench a bit last week i did 3x9 @ 30kg (not easily) I though maybe I'd get 7-8 out at least on first set OH NO!
Dips on 1st and thiord sets nearly got an 8th rep out just couldnt lock out
Curls coming on. Its evident that my bi's (even though small) are outweighing size of my tris. Not trained tri's directly for ages and its starting to show now hence:
tri push down not sure how rated this movement is TBH!
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RE: bencherRdg - very iffy photos time :-( - Dec. 4 2007 21:38:40
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BencherRdg
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1/12/07
Deads 140kg 1x9 145kg 1x8 142.5kg 1x8
DB Row 32.5kg 1x10 2x8
Weighted Chins 6.75kg 1x8 7.5kg 1x7 5kg 1x6
Deads not as good as last week (weren't beer fueled this week) but at least no near vomitting experiences.
Didnt fancy doing BB row so did DB row- found these HARD!
Chins had to rush a bit athe gym was shutting - i need to start gettinhere earlier. Imean fancy me get there at 6.20 when it shuts 7pm saturday.
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Not trained since Saturday - starting a new routine later this week, and started on my bulking diet which is nice Cheers to Marmite! I keep farting though due to increased carbs.
Was going to wait until monday but i think i will sart day 3 of my 4 day routine friday.
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RE: bencherRdg - very iffy photos time :-( - Jan. 6 2008 0:47:28
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Mouser
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Hi Rodge, wondered what's happening here, has training taken a back seat, or have you just packed in the journal?
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RE: bencherRdg - very iffy photos time :-( - Jan. 6 2008 23:20:20
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BencherRdg
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quote:
ORIGINAL: Mouser
Hi Rodge, wondered what's happening here, has training taken a back seat, or have you just packed in the journal?
Hello mate,
Just lost drive to keep the journal upto date thats all!
5weeks i think into my new 4day weights routine now and trying to bulk to 100kg but ive set off a bit too fast and now have a BELLY already
Done some cardio but i need to do uptop 3 times a week
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I'm Back- BRAND NEW PHOTO 1/5/08 - May 3 2008 10:46:13
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BencherRdg
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Decided to get this beast up and running again (the journal that is ive still been traning)
Decided to take a pic other night to try and motivated myself. Currently sitting at 202lbs with my aim still to get to 220lbs.
< Message edited by BencherRdg -- May 3 2008 11:42:20 >
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RE: I'm Back- BRAND NEW PHOTO 1/5/08 - May 3 2008 11:53:58
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BencherRdg
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Having yet more problems with my LH shoulder feels very unstable i bothered it benching on tuesday. Feels like i have bad painful doms at top of my lats on left side and the general stiffness and tighness in my upper back and neck makes my shoulder feel worse.
Strange thing is it doesnt really stop me doing shoulder training directly which is odd.
I'm still trying to train a bit for this 10k BUPA Manchester run for charity in two week, have deglected my leg raining a bit since but generally following the following routine:-
DB Flat Bench
Cable Row
DB incline Bench
T-Bar Row
DB Shrug
Squat
Leg Press
Ham Curl
BB Curl
Seated DB alt. Curl
BB Standing ohp
Seated DB ohp
Weighted wg chins
cg lat pull down
Cable lateral raises
DB bent over lateral raises
SLDL/RDL
Back Extensions
Leg extensions
Skulls
Rope tri push down
Anyone have any ideas whether trying DECLINE bench would be any better on my traoublesome left shoulder?
Feel i'm not looking too bad now i've a long way to go to reace my goal of 220lbs so thats why ive not set myself a real timescale.
I maybe see if i can manage to train my shoulders later today, its such a pain as ive been to pyshio after phsyio about it in the past, general concenous was that it doesnt stop me training so keep traning, although i can sleepon it bad in bed and it can feel really painful for 2 days.
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RE: I'm Back- BRAND NEW PHOTO 1/5/08 - May 9 2008 20:27:25
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BencherRdg
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3/5/08
Military Press 1x10@50kg 1x8@52.5kg 1x6@55kg + 2 push press 1x6@60kg 3 p/press
DB Seated ohp 1x10@20kg 1x9@22.5kg 1x6@25kg
Chins 5kg 3x10
Cable lateral raises 1x14@"12.5kg" 1x9@"17.5kg"
Bent over laterals 2x12 @ 7kg
4/5/08
BB Curl 1x12@42.5kg 1x9@45kg 1x5@47.5kg plus terrible cheat rep!
DB seated alt curl 1x12@15kg 1x11@17.5kg 1x7@20kg
Skull Crushers 1x11@30kg 1x9@32.5kg 1x6@35kg
Tri Rope p/down 1x15@40kg 1x11@42.5kg 1x8@45kg
8/5/08
Bad session paying for it now:-
Decline BB Bench 1x12@52.5kg 1x10@65kg 1x8@70kg
Cable Row 1x12@61.25kg 1x10@62.5kg 1x9@65kg 1x7@67.5kg
Incline BB Bench 1x12@50kg 1x10@55kg 1x8@55kg 1x7@60kg
First time ever i've tried decline bench really odd feelling i wobbled like mad. Been having probs again with my left shoulder of late, overloaded the bar thinking i was lifting less than i was and got a twinge. Stopped after 3 sets.
Didnt have time to do my Tbar rows or DB shrugs
Strangley i tried incline didnt have a prob with shoulder very strange
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RE: I'm Back- BRAND NEW PHOTO 1/5/08 - May 14 2008 13:49:40
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BencherRdg
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Bit of a mixed up routine just of late. Not been training leg just at present but will start again after sunday when Ive done this 10k in Manchester. Missed doing vertical push/pull last week and horizontal push pull, so last night bid a mixture of both and will contine with vertical push pull at weekend
Low points also are that my belly appears to be outgrowing everything else currently i need to get back to eating a bit cleaner but still in calorie surplus. Been on stag weekend which involved copious amounts of lager and no decent food really for 2 solid days. I'm making an effort to get out on my push bke while the weathers nice too
13/5/08
Military Press 1x10@50kg 1x7@52.5kg(+1 p/press) 1x7@55kg(+1 p/press) 1x5@57.5kg(+2 p/press)
DB Seated press 1x10@20kg 1x8@22.5kg 1x5@25kg
Cable Row 1x12@62.5kg 1x10@63.25kg 1x9@65kg 1x8+1x3@65kg (forgot to increase weight!)
Fixed T-Bar Row 1x12@70kg 1x10@75kg 1x8@77.5kg 1x82.5kg
My LH shoulder really still isnt good prob need to see a phsyio and or sports massage person to loosen up my back and neck
_____________________________
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