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RE: The Return of the jedi - Apr. 30 2008 1:30:48
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daKensta
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quote:
ORIGINAL: jedi
I probably need a change-is-as-good-as-a-rest.
What to change though?
I'd drop the volume and the cardio for a bit and eat more, if I was you. but that's the kind of thing I would say, isn't it 
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RE: The Return of the jedi - Apr. 30 2008 8:22:14
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RACK
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I agree with the above
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
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RE: The Return of the jedi - Apr. 30 2008 10:39:23
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RACK
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D'oh!!! Ya got me LOL
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: The Return of the jedi - May 1 2008 10:08:02
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jedi
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quote:
ORIGINAL: ChrissieG
or in a tu-tu!!!!
This has already been tried
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RE: The Return of the jedi - May 1 2008 10:10:44
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jedi
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quote:
ORIGINAL: daKensta
I'd drop the volume and the cardio for a bit and eat more, if I was you. but that's the kind of thing I would say, isn't it
Interesting.
I was thinking of going the other way and dropping the attempts at heavy. However I seem to remember doing this just after Xmas and it making my elbows sore. You might be right in terms of too much volume too near my max though. I will ponder on the problem some more. I may decide to go heavy on compounds and light on isolations.
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RE: The Return of the jedi - May 1 2008 10:13:36
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jedi
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Back
No running (drip drip drop little April showers)
Wide Grip Chins
BW +10kg x 10
BW +10kg x 8
BW x 8
Lat Pulldown
pin11 x 10
pin12 x 9
pin12 x 8
Close Grip Row
pin11 x 12
pin12 x 10
pin13 x 10
Close Grip Pulldown
pin10 x 12
pin11 x 10
pin12 x 8
Oly Bar Curls
40kg x 12/10/8
Close Grip Cable Curl
pin12 x 12
pin13 x 10
pin14 x 8 + drop 2plates for 3 reps up the stack
Dumbell drop sets 20kg-15kg-10kg
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"...those aren't the roids you're looking for..."
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RE: The Return of the jedi - May 1 2008 10:16:42
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ChrissieG
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Mr Jedi
Will the rain make your hair go frizzy? Is that why you backed out of the run????
BTW - your posing photo guy actually looks a bit like me only with bigger feet and a smaller bum.
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RE: The Return of the jedi - May 2 2008 8:47:39
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jedi
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quote:
ORIGINAL: ChrissieG
Will the rain make your hair go frizzy?
Make my scalp go wrinkly more like.
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RE: The Return of the jedi - May 2 2008 8:53:05
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jedi
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Shoulders
Warm-up
Incline situps
Rope crunches
Front raises
10kg x 10
12.5kg x 8
15kg x 6 + 12.5kg x 5 + 10kg x 5
Lateral raises
10kg x 10
12.5kg x 8
15kg x 6 + 12.5kg x 5 + 10kg x 5
Standing Rear Delt Shrug
50lb x 12
50lb x 10
50lb x 10
D-Ring cable Row
pin10 x 12
pin12 x 10
pin 14 x 8 + drop 2plates for 4reps up the stack
Front Cable Raise
pin3 x 10 3 sets
Behind Back Cable Laterals
pin3 x 10 (3 sets)
Standing Rope Pulls for rear delt (still excellent)
+ some Smith press
Good session and managed the drop sets pain free and then created a nice burn with the cables. Course I then undid all this good work by convincing myself it was a good idea to go back to the Smith press.
Wrong.
Next week I will stick to the plan of staying light on isolations and do drop set dumbbell pressing instead.
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RE: The Return of the jedi - May 4 2008 13:41:29
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jedi
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Friday legs
Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 120kg x 10 
Leg Press
190kg x 15 230 x 12 270 x 10
Leg Ext.
pin5 x 12
pin6 x 10
pin7 x 8 drop pin4 x 8 (whose idea was that  )
Ham Curls
45kg x 10
50kg x 10
55kg x 8
45kg x 6 +40kg x 5
seated calf raises to finish.
Pushed a bit on the squats and surprised to manage 2 sets of 10 at 120.
In theory this should signal a move heavier next week.
In fact I will try and equal the feat a bit more comfortably before moving up.
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RE: The Return of the jedi - May 6 2008 8:48:47
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jedi
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Bank holiday bench
Warm-up
Incline situps with 15kg
Rope crunches
Flat bench
60kg x 12 80kg x 10 100kg x 8 100kg x 6
Incline Dumbbells
70lb x 10 80lb x 8 70lb x 10
Pec Deck/Dumbbell Fly Superset
pin6 x 8 (3 sets)
Skullcrusher/Closegrip Superset
35kg x 8 35kg x 8 35kg x 8
Pulldown/Pushdown Superset
stack x 8 each (3 sets)
Bench Dips
BW +15kg x 10 (3 sets)
Rope to finish.
Knocked everything back a touch due to training at lunch ...in the extreme heat
Shallow incline DB's instead of incline were much kinder to my shoulder so they will probably stay for a bit.
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RE: The Return of the jedi - May 6 2008 9:18:24
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RACK
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Reps for one the 100kg are def getting up there now mate
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: The Return of the jedi - May 6 2008 9:41:20
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ChrissieG
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Hot weather not doing us any favours, is it Mr Jedi?!?!!?
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RE: The Return of the jedi - May 7 2008 2:28:17
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daKensta
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quote:
ORIGINAL: jedi
Squat
120kg x 10 120kg x 10
good stuff
quote:
In fact I will try and equal the feat a bit more comfortably before moving up.
and then the week after?
I reckon you're good for a 140 single. 3 plates a side.... sounds tempting non?
130 3x3 if you're too scared 
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SQ:200 BP:150 DL:230 OHP:110
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RE: The Return of the jedi - May 7 2008 10:53:54
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jedi
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quote:
ORIGINAL: RACK
Reps for one the 100kg are def getting up there now mate
I still feel a bit hit and miss on it to be honest. Sometimes I think I am going to make 10 other times I am struggling from 5 or 6 onwards. Don't laugh but I actually think this is because not all the 20kg plates weigh the same. Recent efforts are confined to those generally agreed to be the heaviest.
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"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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RE: The Return of the jedi - May 7 2008 11:03:58
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jedi
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quote:
ORIGINAL: ChrissieG
Hot weather not doing us any favours, is it Mr Jedi?!?!!?
Not to worry summer will soon be here.
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RE: The Return of the jedi - May 7 2008 11:07:59
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jedi
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quote:
ORIGINAL: daKensta
quote:
ORIGINAL: jedi
Squat
120kg x 10 120kg x 10
good stuff
quote:
In fact I will try and equal the feat a bit more comfortably before moving up.
and then the week after?
I reckon you're good for a 140 single. 3 plates a side.... sounds tempting non?
130 3x3 if you're too scared
My legs are still sore so I can't say I am looking forward to any of it this week.
In a moment of hysteria I almost tried 140 last week. Probably a good job I thought better of it as I think I would've fallen on my backside and traumatised myself for the foreseeable.
I am starting to wonder whether 3 x 3 on 130 might not be a better idea than at least one set of the 10 on 120.
_____________________________
"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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