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RE: Back to Basics (NOW WITH PIC) - Apr. 4 2008 14:48:16
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Xian
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Friday.
Had a good session today , no knobs in the gym with their mobile phones on around me.
Sqaut , 65 , 75 , 85 , 95 , 107 x 3 85 x 5
Bench 55 , 65 , 70 , 72 , 75 x 3 70 x 4 - so hard
Row 40 45 50 55 60 x 3 50 x 5
Curl 3 x 8 27
Triecp Pull down 3 x 8 40
Might put a session of high intensity cardio in, any suggestions when in the week i could do it? Cheers
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RE: Back to Basics (NOW WITH PIC) - Apr. 4 2008 18:07:30
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Roots
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for HIIT, not after or the day after leg training as your co-ordination will be off and are more likely to turn an ankle if your doing sprints, also at more risk of local overtraining of the legs.
maybe on a leg training day in the AM before weights.
recomended reading below
http://forums.lylemcdonald.com/showthread.php?p=1573#post1572
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RE: Back to Basics (NOW WITH PIC) - Apr. 4 2008 20:03:03
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Xian
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Cheers mate, i'll have a read over the weekend.
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 8:47:36
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Xian
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Urrrggghhhh. Monday mornings. Had my 21st yesterday had a good day. Lets just say my diet wasn't the best though!
Breakfast 2 fried eggs, 2 grilled sausages , 4 toast
Snack BLT sandwhich
Lunch 15oz steak , chips , mushrooms , peepered sauce
Snack Mc Donalds Milkshake + double cheeseburger :(
Dinner Indian - 4 Pompodoms , 1 nan , 1 chicken madras , 1 egg fried rice
Urrggghh, Cant eat anything today :(
Going to add some naughty calf walk in my routine will post about it later!
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 13:50:48
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Riocat
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Hey mate you can be excused for your 21st 
Am lovin the diet though, did you try and get every bit of junk food in you have been craving lol, Cooked brekkie, Maccy D's, and Indian, you only needed a chinese and youve got the full house! 
Its gotta be done somtimes
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 14:35:06
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Roots
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happy birthday mate, it's my 21st this month also.
what wrong with that diet lol!!
quote:
ORIGINAL: Xian
Urrrggghhhh. Monday mornings. Had my 21st yesterday had a good day. Lets just say my diet wasn't the best though!
Breakfast 2 fried eggs, 2 grilled sausages , 4 toast
Snack BLT sandwhich
Lunch 15oz steak , chips , mushrooms , peepered sauce
Snack Mc Donalds Milkshake + double cheeseburger :(
Dinner Indian - 4 Pompodoms , 1 nan , 1 chicken madras , 1 egg fried rice #
all looks good to me mate!!!!!
Urrggghh, Cant eat anything today :(
Going to add some naughty calf walk in my routine will post about it later!
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 15:42:19
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Riocat
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quote:
ORIGINAL: Roots
happy birthday mate, it's my 21st this month also.
what wrong with that diet lol!!
quote:
ORIGINAL: Xian
Urrrggghhhh. Monday mornings. Had my 21st yesterday had a good day. Lets just say my diet wasn't the best though!
Breakfast 2 fried eggs, 2 grilled sausages , 4 toast
Snack BLT sandwhich
Lunch 15oz steak , chips , mushrooms , peepered sauce
Snack Mc Donalds Milkshake + double cheeseburger :(
Dinner Indian - 4 Pompodoms , 1 nan , 1 chicken madras , 1 egg fried rice #
all looks good to me mate!!!!!
Urrggghh, Cant eat anything today :(
Going to add some naughty calf walk in my routine will post about it later!
lol roots, you failed to mention the 20lb's of lard it cooked in.
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 16:42:58
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Xian
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Ha , Was a good diet.
Had one of my best days at the gym though which was awesome
Squat 70 - 80 - 90 - 100 - 107.5
Bench 60 - 65 - 70 -72.5 - 75
Row 40 - 50 - 55 - 60 - 65
Calf Raises 40 - 50 - 55 - 60 - 65
Going out for my 21st tonight though, which isn't going to be good at all!
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 17:21:34
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Riocat
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Hey mate, go out tonight and have a stomper!! Youve worked out today ffs, (good lifts BTW)
Have a good one. I'll be keeping an eye out tomorrow ito see if you post lol, or will it be hangover time
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RE: Back to Basics (NOW WITH PIC) - Apr. 7 2008 22:39:57
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Roots
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quote:
ORIGINAL: Xian
Ha , Was a good diet.
Had one of my best days at the gym though which was awesome
Squat 70 - 80 - 90 - 100 - 107.5
Bench 60 - 65 - 70 -72.5 - 75
Row 40 - 50 - 55 - 60 - 65
Calf Raises 40 - 50 - 55 - 60 - 65
Going out for my 21st tonight though, which isn't going to be good at all!
have a good one mate
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RE: Back to Basics (NOW WITH PIC) - Apr. 8 2008 10:13:56
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Xian
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well , went out last night got smashed out of my face, did 5 whiskey shots in a row pure filth.
Just at uni , mate chundered in the toliets, then passed out in the lecture hall. Pure class.
Haven't eaten yet feeling rough!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Quality night though , managed to keep the sick down to 1 trip. Had the spins when i came in though at 4 up at 8. Great. 4 hours sleep, really good for training Ha.
Oh well, never mind was a great night, went lazer quest was awesome shame i came last both times.
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RE: Back to Basics (NOW WITH PIC) - Apr. 8 2008 19:01:25
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Riocat
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Sounded like a good night mate, the spins are not good are they, have been there many a time
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 14:24:43
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Xian
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regarding the spins - they are the worst thing ever and as soon as i know i have them well game over :(
Having such a great day today up at 8 , 30 minute walk to the library , and have not moved since. Uni work sucks. I'm 2000 words over the limit not finished refrences all over the place and i have a banging head ach. Also when was going to the library such a cool thing , seen about 10 people come in with what i reckon is their best clothes on prancing about chatting i'm like WTF!!!! 
Can't wait for the gym to night i will smash deadlifts even though it will kill my hands!
Grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 14:34:11
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Riocat
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quote:
ORIGINAL: Xian
regarding the spins - they are the worst thing ever and as soon as i know i have them well game over :(
Having such a great day today up at 8 , 30 minute walk to the library , and have not moved since. Uni work sucks. I'm 2000 words over the limit not finished refrences all over the place and i have a banging head ach. Also when was going to the library such a cool thing , seen about 10 people come in with what i reckon is their best clothes on prancing about chatting i'm like WTF!!!!
Can't wait for the gym to night i will smash deadlifts even though it will kill my hands!
Grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
lol mate i know what you mean, when ive had them its always involves me saying "im never drinkin again" and then several trips up and down to the toilet which makes it no better
By the way what are you pullin on deads now mate, 115kg? if so your beating me by a mile 
< Message edited by Riocat -- Apr. 9 2008 14:39:00 >
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 15:57:23
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Xian
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yeah 115. I reckon i could get 117.5 today prob need some new skin though on my hands as i have left my chalk at home!
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 16:13:19
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Riocat
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Yep 115kg, u way beatin me Im looking to improve over the next couple of weeks though so we'll see
Know what you mean about the hands thing, mine tend to get wrecked on lat pull downs, feckin massive blisters from them, not good
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 18:28:09
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Roots
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pah you pair of panzyz...
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 19:27:41
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Xian
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God , made a massive prat out of myself at the gym today but i don't care everyone knows that anyway Ha.
Very impressed with my squats i'm loving my legs at the min.
Squat 70 - 80 - 100 - 100 i'm very happy with my progress on my legs
Mil 30 35 40 45 this is where i started to get angry and the grunts started.
Dead - Missed my chalk today thats all i can say. 80 - 90 - 105 - 115
Chins 3 * 8 easy!!!!!!!
Well , whilst doing the deads i have to get eggy to lift big , so i'm listing to to ememin getting moody
1 set bang , 2 set bang , 3 set grrrrrrrrrrrrrrrrrrrrrrrrrrrr massive grunt at the end losing my grip but i could lift it. and well the 4th set oh dear,
1 rep grrrrrrrrr hizzzzzzzzz ,
2 rep going really red hizzzzzzzzzz ,
3 rep feel like collapsing ,
4 grip is slipping just manage to get it up.
5th rep. I take a big brake lift it , struggle "AAAHHHHHHHHHHHHHH" really loud just get past my knees grip is slipping just get it to the top of the thigh and bang slips out of my hand i then lose my rag start shouting and kicking the bar forgetting their is around 10 people in the weights room. I then look around go even more red , a guy gives me a cheeky smile i walk out hanging my head in shame.
Happy Days
x
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 19:37:31
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Rusev
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like the routine mate, no silly exercises all revolving around solid componds keep it up
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RE: Back to Basics (NOW WITH PIC) - Apr. 9 2008 20:01:53
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Xian
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Cheers, thanks for the feedback yeah i love it i'm buzzing with the programme just seem to be improving with everything apart from chest!
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