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RE: The Return of the jedi - May 13 2008 11:11:53
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Incredible Bulk
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same height here too... not short enough to be considered manlets but short enough to wish we were taller 
if your repping 110kg for 10, 130 for 1 is not far off 
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RE: The Return of the jedi - May 13 2008 23:39:48
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jedi
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Trained with the two bigger lads again today.
Chins
BW +10kg x 10
BW +10kg x 8
BW x 10
Bent Over Rows (using an Oly bar jammed into a corner with close grip handles)
Not sure of weights on these only that they went silly heavy and I had to wimp out and ask for plates to be removed.
It has still sh@gged my back though 
3 sets of 12 rep minimum with drop set and double drop set.
Wide Grip Row
pin11 x 12
pin11 x 15
pin11 x 12 drop to pin 10 x 6
Palms Facing Pulldown
pin11 x 12
pin 11 x 10
pin11 x 8 drop pin10 x 6
Hammer Curls
50lb x 6 + 35lb x 8 (3 sets)
Oly Bar Curls
40kg x 12 (3 sets) weird movement though
Pleased with the chins but then less happy with other parts of the workout.
How is it a bent over row if you virtually stand upright? I would sooner do close grip cable row, especially as this would not have fecked my lower back  The curls were bizarre. I don't normally do hammers and they made an okay change but the range of motion was to keep elbows clamped and bring up to just more than 90degrees. Similar for the Oly bar curls meaning bar didn't rise above nipple height. They were okay but felt a bit like partial reps to me. I would definitely add a bit more work on biceps than that, I don't feel like I worked 'em to be honest.
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RE: The Return of the jedi - May 14 2008 8:45:34
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thats a way to do t-bar rows with the bar jammed in the corner
good going on the chins 
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RE: The Return of the jedi - May 14 2008 8:55:57
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jedi
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Mate, the bent over rows have crippled me, my lower back is killing me this morning
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RE: The Return of the jedi - May 14 2008 11:44:00
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RACK
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Hope it's not too painfull
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RE: The Return of the jedi - May 15 2008 9:52:29
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jedi
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The back was really painful yesterday.
It didn't stop me working and I thought I'd got away with it but once I stopped it was agony. Not as bad as last time when I was walking like I'd sh@t in my pants. This is more of a "I have some dogsh!t on my shoe I am trying not to get on the carpet" kind of thing.
Far less serious
No cardio yesterday though 
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RE: The Return of the jedi - May 15 2008 10:26:21
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is your all DOMS pain or have you thrown your back out?
either way i'm with you lol
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RE: The Return of the jedi - May 15 2008 12:46:54
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ChrissieG
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Time to break out the girdle again, Mr Jedi?
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RE: The Return of the jedi - May 15 2008 13:49:20
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RACK
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Might have to go see the doc Jedi
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RE: The Return of the jedi - May 15 2008 21:12:55
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I Am A Myth
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Hope the back is better mate, know how you feel. take it easy
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RE: The Return of the jedi - May 15 2008 23:18:24
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jedi
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Thanks for the concern folks.
I don't think the back is thrown out it is just my quadratus lumborum in spasm ...again.
Could be that I've got a tear in it that is healing badly or some other physical malformity but I soldier bravely on.
Girdle at the ready.
Speaking of which, I turned up a bit late having reasoned that there was no way I would be doing legs with the big lads tonight, so I'd let 'em get started without me and then turn up to do shoulders. Errrrr no. They were waiting for me on the leg extension machine
Just meant I got b)llocked for being late and then had to do legs anyway although they did excuse me squats.
Legs
Leg Extension
pin6 x 15 (who the feck does 15 reps on this....ouch)
pin7 x 12
pin8 x 10 (talk about burn)
Leg Press
150kg x 20
230kg x 18
270kg x 15
310kg x 12
Ham Curls
45kg x 12
45kg x 10 + 35kg x 5
45kg x 10 + 35kg x 5
45kg x 8 + 30kg x 8
Leg Press Calf Raise
230kg x 15/ 14/ 12
Seated Calf Raise
I have no idea of the weights but there was two strip sets of insane proportions.
I'll be lucky if I can walk tomorrow. Picked a good time to switch back to a manual car, I was tempted to drive home in 1st.
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RE: The Return of the jedi - May 16 2008 7:48:12
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RACK
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Looks like a big session with a bad back that mate. How did you get through it?
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RE: The Return of the jedi - May 16 2008 9:37:35
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ChrissieG
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Mr Jedi, I am soooooo glad the Merc is an automatic these days!!! Leg days are a nightmare if you have a manual!!!
On shoulder days I cannot even indicate (which is getting me some luverly hand gestures from Glasgows finest!)
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RE: The Return of the jedi - May 16 2008 9:53:05
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jedi
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quote:
ORIGINAL: RACK
Looks like a big session with a bad back that mate. How did you get through it?
I strapped myself in and hoped for the best.
Not the brightest thing I've ever done but awesome session on legs. It is quite inspirational training with the big lads and having them push me for the extra reps.
The seated calf raises were just plain daft though
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RE: The Return of the jedi - May 16 2008 9:58:44
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jedi
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quote:
ORIGINAL: ChrissieG
Mr Jedi, I am soooooo glad the Merc is an automatic these days!!! Leg days are a nightmare if you have a manual!!!
On shoulder days I cannot even indicate (which is getting me some luverly hand gestures from Glasgows finest!)
I was already missing the auto but Elvis-Presley-of-the-leg trying to hold the clutch in last night certainly confirmed it
Glasgow driver rates ChrissieG's driving as 'numero uno'.
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RE: The Return of the jedi - May 17 2008 0:00:34
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jedi
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Awesome shoulder work-out tonight.
Lateral raises
12.5kg x 20 warm-up (err yes I should say ...very warm indeed...burrrrrnnnnn)
35lb x 12 +12.5kg x 8 + 10kg x 8
35lb x 12 +12.5kg x 6 + 10kg x 8
35lb x 10 +12.5kg x 6 + 10kg x 6
Seated Shoulder Press
45kg x 10 +40kg x 8
45kg x 8 +40kg x 8
45kg x 8 +40kg x 6
Seated Rear Delt Fly
40lb x 12
40lb x 10
40lb x 10
Wide Grip Row (pre exhaust by holding, in a kind of shrug, 80lb dumbbells for 30sec)
40kg x 15
40kg x 12
40kg x 10
Rear Delt Machine
15reps x 3 sets -no idea of weight
Insane Weight Oly Bar Shrugs
jedi bravely declines invitation
Great session. They really pushed me and I achieved more than I'd have thought possible.
Even managed some pressing
Massive pump in delts at the end, have never seen them look like that  ...but in a good way.
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RE: The Return of the jedi - May 20 2008 8:54:28
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jedi
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Bench
Warm-up
Incline situps with 15kg
Rope crunches
Flat bench
60kg x 15 80kg x 12 100kg x 10 +2 spotted 100kg x 7
Incline Dumbbell Flies
50lb x 10 50lb x 12 50lb x 8 +drop for 35lb x 7
Incline Bench
80kg x 8 +50kg x 7 80kg x 8 +50kg x 6 80kg x 6 +50kg x 5
BW Dips
16
12
10
Bench Dips
BW +100lb x 12 + BW x 7
BW +100lb x 12 +BW x 5
BW +100lb x 10 +BW x 8
Pushdowns
Stack x 15 + drop 4 x 5 + drop 4 x 5(3 sets)
Another good workout although was a tad disappointed to struggle on the incline bench compared to last week. I think this was down to there just being two of us, so training was virtually no rest. It is pretty intense stuff with the high reps, especially the mental strain for someone not used to counting much past 8
Massive pump at the end of the workout, especially in my triceps.
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RE: The Return of the jedi - May 20 2008 9:49:23
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ChrissieG
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Hmmmm, your jibes about taking off socks to count reps coming back to haunt you Mr Jedi????
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RE: The Return of the jedi - May 20 2008 11:17:08
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jedi
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Its not just the lack of fingers to count on for 10+ it's the sheer amount of willpower to keep going past a point where it would have been very nice to stop and put the bar down. All reps past 8 are twice as hard and deserving of a medal in my opinion 
Going to stick with it for a bit though as my arms are now a T-shirt tightening 17"
Pleased with that as am still fairly lean but it is mostly triceps admittedly
....that's triceps and not bingo-wings.
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RE: The Return of the jedi - May 20 2008 14:08:39
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ChrissieG
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Dear Mr Jedi
I feel wife beaters are the way to go if your T shirts are feeling the pinch!
Although from an Itallian background, the too tight t shirt with sleeves turned up to hold a strategically placed packet of Malborough Lights is not a look I would wish you to follow.
Yours Aye
A. Con. Cerned Wellwisher
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