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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 25 2007 21:18:09
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ElfinTan
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Injury free!
Burn Free!
To germany and back in time for Hero's!
Now that's what I call a result! 
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 25 2007 21:45:29
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Lambrum
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The pics were all taken approx a year apart and usually at the end of a specific routine.
Pic 1 was at the end of a 12 week 5x5 routine which, while I was getting stronger throughout, I was also getting a lot fatter, but I didn't realise it until I saw the pics.
Pic 2 was at the end of a 6 week 'conditioning' phase which was a non-BBing style routine aimed to give my body a break and incorporate more functional, full-body movements rather than traditional BBing exercises, and the sets and reps differed too.
An example session would be:
- Overhead Squat
- Clean & Press
- Cable Lunge with 1 arm pushing and 1 arm pulling
- Medicine Ball Press-Ups
- Clock Barbell Lunges
- Cable Squat to Row
All 2 sets of 10-15 reps.
Pic 3 was at the end of a 4 week SD cycle and a more traditional 4 day split (Chest & Bi, Leg & Shoulders, Chest & Bi, Back & Tri)
In between the pics I trialled a myriad of different routines and had a break of around 3 months. At no point did I alter my diet, but admittedly I was a little clueless around that area.
The method for getting very lean in Pic 2 probably goes against everything touted for a cutting routine but I have always found full-body routines good for dropping bodyfat and maintaining lean tissue, and by still working with a weight no lighter than my absolute 15RM I'm still inducing a little hypertrophy.
At this point in time I was working in the fitness industry and I trained several people using a similar approach and after 6 weeks they ALL lost BF and maintained or increased lean tissue, measured using calipers.
However, I did attempt a traditional cut back June/July time and altered diet and increased CV but didn't give it long enough to see if it worked for me.
I'll be trying a combination of the two approaches around March time in preparation for next summer!
[/quote]
Cheers for taking time to explain that mate. I'm going to have a go at following that routine as I've had really good results in the past from high reps. It's very easy to get into the mindset of 5x5... its what frankie ny recommends and what everyone else is doing therefore thats what I've got to do...
Good luck with your training. 
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 26 2007 13:10:36
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Lord Monkcheese
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quote:
Cheers for taking time to explain that mate. I'm going to have a go at following that routine as I've had really good results in the past from high reps. It's very easy to get into the mindset of 5x5... its what frankie ny recommends and what everyone else is doing therefore thats what I've got to do...
Definitely agree with getting too bogged down in either always doing the same style of routine or doing what everyone else is doing.
I remember when FrankieNY's 5x5 was first popularised and there were perhaps 20-30 pages of people raving about it so everyone did it. Then suddenly, a few people started questioning it and criticising it and the pendulum swung the other way then it was considered garbage and Frankie was never to be seen again. Shame.
Thing is, for some people it worked. For me it made me stronger but did nothing for hypertrophy as I probably respond better to higher reps. In fact, in his encyclopedia Arnie recommends high reps for legs, but I usually take everything in there with a pinch of salt.
You've (hopefully) got years to experiment in the weight training game. This means you've got time to experiment and find what approach works best for you. Maybe you try doing sets with reps as high as 15 and at the end of the routine you've not gained size. You will have gained something from it though (increased muscular endurance, reduced BF, increased lactic acid tolerance, etc) so it won't have been a waste, you'll just know not to include that in a hypertrophy routine but in a different routine as part of a periodised programme.
If the late TT would allow me to update his old signature - train, monitor, adjust accordingly...
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 26 2007 13:14:15
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Lord Monkcheese
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quote:
ORIGINAL: ElfinTan
Injury free!
Burn Free!
To germany and back in time for Hero's!
Now that's what I call a result!
And to top it off, yesterday the scales read 102.6kg. That's 16 stone 1.7lbs.
So objective #1 achieved and I'm only 4½ weeks in to the 12.
17 stone here we come (and 40" waist  )
This is turning out to be a good week after all
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 26 2007 22:13:51
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Lord Monkcheese
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Thursday
Traps and Extra Upper Back
Bent-Over Row
14 @ 80kg
12 @ 90kg
10 @ 100kg
Lower back really aching so didn't do any more. Technique good on all of them and decent strength in the exercise, just the lower back prevented me from doing any more.
Supersetted these with Supported Reverse Flyes
3 sets
Supported Dumbbell Shrugs (face down on an incline bench)
3 x 1 min with 40kg
Seated Dumbbell Shrug2 sets, 40kg
supersetted with Seated Overhead Barbell Shrugs
2 sets, 60kg
Doing these straight after regular shrugs made it feel a lot more effective even though I was using less weight than previously.
Reverse Cable Flyes supersetted with Face Pulls
2 sets of each to failure
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 26 2007 22:23:42
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Lord Monkcheese
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Friday
Legs & Shoulders
Dumbbell Shoulder Press
I maybe tweaked my neck.trap yesterday so felt a bit of a twinge getting the dumbbells into position so kept the weight the same rather than increasing it like normal
10 / 10 / 7 @ 70lbs
Rested the dumbbells on my lap for about a minute and tried to squeeze out another 3 reps but couldn't even get them up into the start position so gave up.
Leg Extension supersetted with Leg Curl
Leg Extensions good.
Leg curls hurt my lower back so gave up on them after 2 sets
Leg Extensions went up in weight until almost the whole stack then did 10 singles followed by 4x5 with a mere 20kg
Barbell Shoulder Press
Started these seated. Felt quite awkward
Then did strict military press. Felt quite weak.
Finished off with Push Press
All at 60kg
10 / 7 / 6 / 6
Leg Press
This is the type where you have a weight stack and push the seat back rather than plate loaded where you push the plate back.
Sets of 15.
135 / 155 / 175 / 195
Stack doesn't go any heavier than that so will lower the seat position next week and start heavier with more ROM. Could even try single legs but may take an inordinate amount of time to do.
Noticed a sign in the gym saying the dumbbells were due to be replaced as they're the last things in there following the refit that are in lbs rather than kg. Spoke to one of the instructors and he said it might be going ahead over the weekend and the weights would be going up to 50kg. Currently they only go up to 100lbs (45.5kg)
I've just managed to press the 45's for 11 reps so will now have a target of the same reps with the 50's.
I will enjoy the next seven Tuesday's!!!
< Message edited by Lord Monkcheese -- Oct. 27 2007 22:19:21 >
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 28 2007 21:12:12
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angryblonder
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havent been in the journal for a while mate, been busy at the gym and trying to take some pics for mine, sorted that now ill post more again
seems like you are making good progress weight up and everything.....hows your back?
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 29 2007 13:49:33
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Lord Monkcheese
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Sunday
Back & Triceps
Pull-Up
9 / 9 / 7+1+1 / 6 / 6 negatives @ 20kg
Rack Deadlift
8 @ 140kg
10 @ 160kg
6 @ 180kg (felt very easy)
6 @ 200kg
Close-Grip Bench
Added these instead of Skullcrushers. Got as far as I could with those. Will do them again in a few weeks.
12 @ 80kg
8 @ 90kg
6 @ 100kg
Seated Row s/s with Neutral Lat Pull
Weights up on both of these. I like this superset.
Rope Triceps Pull-Down
3 sets.
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 29 2007 13:50:43
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Lord Monkcheese
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End of Week 5
Side Effects: Does having a waist straining against your trousers count as a side effect!!! Everything is increasing in size, but worryingly the waist is leading the pack. My theory is if my weight continues to increase and I eat the same amount of food each day, the increased BF should eventually cease in a few weeks due to my body's extra calorie requirements but my lack of increasing them accordingly.
Increased libido is finally kicking in. I'd read that it takes a few weeks before the effects of the test became really noticable. Now I just need a similar 'supplement' for my wife to use to increase hers
A few more spots on my upper back but I've always had a predisposition to have those. No more than usual on my face though.
Injuries: Nothing new. Lower back still not 100% but waiting for burn to clear up before I get massaged and treated. Burn clearing up nicely. Progress photos will be uploaded shortly. Healing nicely but I'm at that really itchy stage. Very uncomfortable.
Strength: Still steadily increasing. I had a worry that I would suddenly be benching 3 plates and deadlifting 5 for reps but fortunately the strength increase is nice and gradual. No-one knows I'm using gear and I'm trying to keep it that way.
Weight: Up up and awaaaaaaaay. Past the 16 stone mark now. Still gradually going up. Increase of a stone in just over 4 weeks. I'm just wondering if 17 stone is achievable in the remaining 7 weeks. Just wondering what my belly would look like then though.
< Message edited by Lord Monkcheese -- Oct. 29 2007 13:54:11 >
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 30 2007 13:22:14
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Lord Monkcheese
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Burned Back Progress
Seems to be repairing very well. Might leave a bit of a scar but I don't need a dressing on it anymore and it's stopped leaking at least
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 31 2007 13:12:15
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Lord Monkcheese
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Tuesday
Chest & Biceps
Dumbbell Chest Press
12 @ 100lbs
9 @ 100lbs
9 @ 90lbs
8 @ 90lbs
On Friday the instructor said the new dumbbells were coming over the weekend. Turns out they're stuck on a container ship somewhere in the Atlantic and won't be at the gym until around 21st Nov.
So I'll continue with the 100lbs but when I can manage 3 sets of at least 10 then I'll up the incline.
Dumbbell Curl
12 @ 35lb
10 @ 40lb
10 @ 35lb
8 @ 34lb
Dips
12 @ 65lb
12 @ 70lb
10 @ 75lb
9 @ 80lb
8 + 3 + 2 @ BW
Cable Curl
3 sets - 10-12 reps
Heavier each set
Cable Crossover s/s with feet up Press-Ups
3 sets X-overs
3 sets Press-Ups
I've recently been taking a No-Xplode style drink prior to training and whilst I love the pump I get, I'm beginning to find it hinders training as my ROM is restricted (curls) and my arms and shoulders start to throb.
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 31 2007 17:45:17
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Lord Monkcheese
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I saw a "tissue viability" nurse on Saturday and she seemed to think the wound was very superficial so wouldn't leave too much scarring and wouldn't have affected my tat at all.
When it's all cleared up in a few weeks I'll re-assess. Thankfully if I needed to get it touched up it's in a part of the tattoo that didn't hurt when I had it done. Had it been the O or the E I might think differently
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RE: Praise The Lord - A Journey into the unknown - prog... - Nov. 1 2007 11:01:07
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bizerk
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Ouch!  Its hard to believe that it was an ice pack that caused that burn.
Hopefully it will clear up with minimal scaring, would be a shame to mess up your tattoo.
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RE: Praise The Lord - A Journey into the unknown - prog... - Nov. 1 2007 12:26:49
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ElfinTan
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Put some lavender oil on the help stop scarring. I personally would put it on straight away but I know there are arguments for and against this but it's worked ok for me so far....then again I've never tried scorching my back off with an icepack
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Love & Light
Remember.....
It's Just A Ride!!!!!
New Journal Thingy
http://www.muscletalk.co.uk/m_1915333/tm.htm
Check out training vidz I've done of Paul George ex IFBB Pro
http://www.youtube.com/ElfinTan
www.paulgeorge.org
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RE: Praise The Lord - A Journey into the unknown - prog... - Nov. 1 2007 12:52:03
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angryblonder
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yes lavender oil is good for burns, my mum always tells me that, but usually its when the burn happens you put it on straight away i think
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RE: Praise The Lord - A Journey into the unknown - prog... - Nov. 2 2007 13:11:27
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Lord Monkcheese
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Thursday
I was supposed to go to my daughter's school bonfire night after work but some clowns decided to crash into an articulated lorry so caused big tailbacks on the A34 and reulted in me getting home too late to go.
So meant I could get to the gym earlier than planned. Will still go to the big town bonfire event at the weekend so she's ok about it.
Upper Back/Traps
I really wish I could sort my incredibly weak lower back out. Last week I had to stop Bent-Over Rows because it was aching so much, this week is hurt even doing them supported on an incline bench 
I don't understand how I can deadlift (from the rack) with 200kg but bending over with even the bar is impossible.
Supported Barbell Row
15 @ 80kg
12 @ 90kg
12 @ 90kg (6 reps then rest pause the next 6)
15 @ 60kg (very slow and held at the top for a few reps)
Supported Reverse Flyes
3 sets of 12-15 with 12kg
Seated Dumbbell Shrugs
40kg
1 minute slow, 45 seconds faster, 45 seconds left side only
1-Arm Kneeling Dumbbell Row
Managed the left side ok but could only get 4 reps out before my lower back was screaming at me to stop.
Cable Reverse Flyes
3 sets. 12-15 reps
Face Pulls
3 sets
Straight-Arm Pull-Downs
Never really done these before. Always used to feel them in my triceps more than anywhere else.
Did these as part of a giant set with the flyes and face pulls above and they felt pretty good.
Did 3 sets increasing the weight each time.
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RE: Praise The Lord - A Journey into the unknown - prog... - Nov. 2 2007 13:25:25
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angryblonder
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i havent dont straight arm pulldowns in a while used to really hit my lower lats, a nice exercise
ive taken them out of my routine and replaced them with deads now, getting much better progress prob should throw them in for something else for a mixup sometime
good workout mate
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