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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 17 2008 9:19:31
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
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I'd go:
Mon - ME Upper
Tues - ME Lower
Weds - game (weather permitting)
Too soon I feel to go from ME squats Weds this week then again Mon next week.
RE: box squats/GMs - how would this work? Would you rotate low box/high box/GM every 3 weeks? Providing you do this consistently and add weight each session and do it for long enough, should be ok.
I'm doing similar with squats, i.e. easy/medium/hard = easy/volume/ME every 3 weeks. Providing weights are upped each session I'm expecting good things to happen.
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 17 2008 16:04:50
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Dave284
Posts: 241
Joined: Dec. 18 2007
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Negative ghostrider- I did ME squats on sat and wed this week, so i wont be doing them again until later next week i think. Possibly do them on fri with assistance upper on sat.
Doing assistance upper today, will post up results later.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 17 2008 18:55:55
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Dave284
Posts: 241
Joined: Dec. 18 2007
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Assistance upper body:
bench-
bar x loads
60kg x 8
100kg x7, 7, 7
BW chin up- 8,8,8,8
Military press-
40kgx12
50kgx8
Push press 60kg x 8 easy
Pull overs-
22.5kg x 10
25kg x 10, 7
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 18 2008 13:01:43
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Dave284
Posts: 241
Joined: Dec. 18 2007
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Thinking of sacking off playing tomorrow, its only a friendly and I feel like **** today so no point in pushing it 2 much. Triceps really sore today, maybe from the pullovers?
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 18 2008 13:11:42
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
Status: offline
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Rugby = cardio = don't do it 
Will this mean you're short of "match fitness" for the next competitive game though?
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 18 2008 19:07:55
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Dave284
Posts: 241
Joined: Dec. 18 2007
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Yeah I ll be struggling, bit I should be ok. I wont have to play until wednesday so hopefully I can get in some sprinting before hand. Got all ordered up from myprotein, should be here in a few days.
Since Wed is a playing day for me I could pretty much train anything on the 30th so see what you fancy.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 21 2008 18:22:26
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Dave284
Posts: 241
Joined: Dec. 18 2007
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Been pretty ill the last few days- not a fun session
ME Upper
Bench-
bar x loads
60kg x 8
80kg x 3
100kg x 5
112.5kg x 5
Dumbell press
40kg x 8, 8, 8
Machine row
'9' x 15
'10' x 12, 10, 10
reverse fly 10kg x 15, 15, 15
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 25 2008 14:20:58
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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Had a really nasty chesty cough for the last week now, had to play rugby league on wednesday since we were short of numbers so there was nobody to fill in. Still feeling a bit under the weather and aching loads from the game so im going to skip repitition upper which is normally today and try to hit ME lower tomorrow knees and illness permitting!
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Jan. 25 2008 21:45:39
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
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Hope training goes ok on Sat. Leave a little in the tank for Tues though.
Now that you've made 50 posts you can have your own little avatar. I've put a few together for you in case you're interested:
All formatted and ready to be used. Devastatin' Dave is my favourite
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 4 2008 15:18:57
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Dave284
Posts: 241
Joined: Dec. 18 2007
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After being bloody ill for 2 weeks training is beginnig again, quite possibly from scratch
Dumbell floor press ss w/ chest supported dumbell row
all rows done with 32.5's- 10, 10, 10, 10, 11
floor press- 32.5x8, 37.5x8, 40x8, 42.5x6.
Military press ss w/ tbar row
40kg press x 10, 8, 8, 11
30kg row x15, 15, 15, 20
Some pull downs and shoulder stuff.
First session back just needed to get going agian, be back to westside template asap
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 8 2008 19:09:28
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Dave284
Posts: 241
Joined: Dec. 18 2007
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ME lower
Snatch grip deadlift:
40kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3- then my bloody strap snapped in half!!
160kg x 1
Lumberjack squat/push press/ t-bar row complex w/ 40kg- 25, 25, 25
Lumberjack squats- 3sets
Leg curl 3 sets of 4 reps.
Really annoyed that my strap snapped- thought I was good for 5 at 160kg.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 11 2008 21:34:32
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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ME upper-
Neutral grip dumbell floor press:
10kg x 20
30kg x 8
40kg x 7
42.5kg x 7
45kg x 3
Steep incline dumbell press- no arching
30kg x 10, 8, 8
T-bar row using 10kg plates for increased ROM
40kg x 12
45kg x 10, 10
40kg x 14
Complex of rdl, military press and bent over row w/ 40kg and 45kg
external rotations and single arm reverse fly's
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 14 2008 2:05:57
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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Played rugby league in Uxbridge today, won 84-0, knackering day with all the travelling. Twisted my knee at some stage so not sure how deadlifts are going to go on friday.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 14 2008 9:43:34
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
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Good win. How many goals did you score? Or is it runs? Baskets? I'm not too hot on the rules of egg-chasing.....
Is it Snatch grip again for deads or normal grip due to strap issue?
I kind of strained my lower back in bed last night rolling over!! so I'm not sure how deads will go later today.
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 15 2008 17:36:56
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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Kicked a couple of goals and hit 6 try scoring passes from standoff so that was good. One of the guys from rugby has straps that i can borrow if I need. Nice work on the deadlifts mate, while things are going so well maybe it would be a good time to add in some prehab stuff for shoulders/lower back? Just and idea. Ive been doing a few external rotations which are making my shoulders feel pretty good right now.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 16 2008 14:54:18
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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Knee still a little dodgy today so I did a full body repitition day insted of lower body.
Complex- lumberjack squat, close grip bench, t-bar row
1) 20kgx20, 60kgx10, 20kgx15
2) 30kgx20, 65kgx10, 30kgx15
3) 40kgx20, 65kgx10, 40kgx15
Complex- military press, deadlift
1) 40kgx10, 60kgx15
2) 40kgx10, 60kgx15
External rotations and reverse fly's
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 18 2008 20:19:03
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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ME Upper- bit pushed for time so had to hurry
Neutral grip dumbell floor press- 10kgx20, 25kgx10, 40kgx8, 45kgx4 (rep PR)
ss of machine incline press and machine row- 40kg/70kg x10, 60kg/80kg x10, 10
Bent over row- 60kg x12, 10
Cable reverse fly's
Got the important stuff done so all is good.
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 19 2008 9:01:16
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
Status: offline
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Can you explain what the main difference is between an ME day and a normal day? I was under the impression ME was Max Effort but done with low reps, so maybe building up to a 1 or 3 RM. Your reps seem quite high so just wondering what the rationale behind this ME day is.
You get my message re: BulkNurition order? Anything you need? All dirt cheap so let me know before Thurs as that's when I order.
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 22 2008 9:55:58
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Lord Monkcheese
Posts: 3916
Joined: Feb. 24 2004
From: United Kingdom
Status: offline
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You still around??
I've got a question about floor pressing. The likelihood is I'll be doing these at the Taro so as the dumbbells only go up to 40kg, I'll more than likely use the squat rack. Problem is, I'm not sure if my elbow will be in contact with the floor as the starting height is a bit high.
Is there any way round this?
Maybe do dumbbells instead but for high reps?
Do barbell press but have it more as a lock-out rather than floor press?
This will be on my Arms day rather than chest so using it as more of a triceps specific exercise rather than chest.
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RE: Yeeeeeeaaah Buddy- dave's log - Feb. 26 2008 14:37:14
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Dave284
Posts: 241
Joined: Dec. 18 2007
Status: offline
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Yesterdays session- ME upper?
Rack pull, no straps, 2 inches below the knee-
60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 5
*belt on*
180kg x 5
Steep incline press, no arching
20kg x12,
30kg x 8, 8, 8
Superset of 25kg pullover and 60 kg bent over row
3 sets of 10 on each
Wide grip pulldowns
63kgx12, 12
_____________________________
Age-21
Deadlift-212.5kg
Bench-130kg
Box squat-150kg
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