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RE: 2008 workout log - May 4 2008 13:01:49
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Raskolnikov
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From: Margate, arson capital of the UK
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Thanks chaps 
I've just dug out my very first paper training log, which was started about two years ago, to see what I was lifting then
This is from the very first entries, from the week starting 22nd May 2006:
Bench Press: 72kg x8
Incline Bench: 54kg x8
Bent over rows: 67kg x8
Deadlift: 104kg x5
Barbell curls: 35kg x10
Military press: 60kg x8
Upright rows: 52kg x8
Shrugs: 85kg x10
Front squat: 68kg x12 (didn't have a squat rack at the time, so this would've been after cleaning the bar from the floor)
SLDL: 65kg x10
Military presses it seems have always been a strong point of mine. I think this is because when I started training, I was just doing overheads but no chest work so my shoulders had a head start. Plus I'm naturally broad-shouldered anyway, which I reckon must've helped
Anyway, it's always interesting to look back
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RE: 2008 workout log - May 5 2008 17:40:43
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Raskolnikov
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Mon 5th May 2008
BENCH PRESS
30kg x12
52kg x6
87kg x4
^warm-up
101kg x6
101kg x6
101kg x6
101kg x6
INCLINE BENCH
83kg x8
83kg x8
83kg x8
CLOSE GRIP BENCH
77kg x8
77kg x8
77kg x6 (failed 7th rep - triceps well and truly fried by this point)
Shoulder dislocates 4 x 10
OVERHEAD SQUATS
30kg x8
30kg x8
30kg x8
This was really good today. PB on bench - 100kg is the most I've handled before, so nice to get past that, even if it was only by 1kg. Bit more next week
Threw in some overhead squats at the end for practise - were ok. Third set was the best - really tried to pull the bar apart which helped stability no end
Once again got fcuk all sleep last night so I'm quite pleased how well it went
Anyway, nice day off tomorrow. If the weather's good I may go out for a bike ride
Summery song: 'Ping Pong' by Stereolab:
http://uk.youtube.com/watch?v=w09h0unzZJE
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RE: 2008 workout log - May 6 2008 21:22:46
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Raskolnikov
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Tues 6th May 2008
Went out for a cycle earlier since the weather was glorious. Not sure about distance, I estimate around 8 miles. Took about an hour. Some pretty gnarly hills along the way. One of them was an absolute bar steward to get up - basically you speed down one hill before ascending again, which sounds pretty good; however, once at the bottom there's a slight ascent which slows you right down so when it comes to the steep climb, you've lost virtually all momentum. By the time you're at the top of the steep bit (and are already knackered) you go round a corner where the hill carries on, albeit at a less steep gradient. So an absolute killer, that bit 
But quite enjoyable. Will probably go out on the bike again thursday, time permitting
Weights tomorrow morning
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RE: 2008 workout log - May 7 2008 14:03:29
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Raskolnikov
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Weds 7th May 2008
DEADLIFT
52kg x10
72kg x5
92kg x5
107kg x3
^warm-up
124kg x5
124kg x5
124kg x5
124kg x5
124kg x5
*Hamstring stretches prior to each work set*
BENT OVER ROWS
50kg x10
70kg x10
^warm-up
101kg x8
101kg x8
101kg x8
BARBELL CURLS
46kg x10
46kg x10
46kg x10
Shoulder dislocates: 4 x 10
OVERHEAD SQUATS
30kg x8
30kg x8
30kg x8
Good workout
Will try 126kg for sumos next week, 124kg posed no problem and each set was done in quick succession
Bit more OH squat practice. Not worried about overtraining these as the weight isn't heavy. Still learning the movement - the more I practice, the better I'll get. Either that or bad habits will be reinforced 
Don't have to be at work again until this evening so I think I'll go for another bike ride shortly
Song: 'This Ain't No Picnic' by the Minutemen:
http://uk.youtube.com/watch?v=tzyzVZZfUfM
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RE: 2008 workout log - May 8 2008 12:52:18
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Raskolnikov
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Thurs 8th May 2008
No weights today. Went for another bike ride yesterday afternoon, about an hour, same route as the day before. The massive hill hasn't got any easier!
Going to go for another one shortly after lunch. From Margate to Reculver, a little hamlet further along the coast. There and back will be about 16 miles (ish), but mostly flat, so a fairly easy ride. The weather's beautiful at the moment so I'm making the most of it while it lasts
Here's the place on the map to give you an idea:
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RE: 2008 workout log - May 8 2008 19:51:20
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tbowman
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WOW - Wish i could ride 16 mies and get lunch on my lunch hour
Good on you for the cardio... I'm envious 
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RE: 2008 workout log - May 8 2008 20:46:11
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Raskolnikov
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Cheers Tom... thought it was about time to do some more cardio
First 8 miles on the way there were lovely, nice and easy - because the wind was behind me! Coming back was another story, quite tiring. The faster you try to pedal, the faster the wind seems to blow!  
Squatting and deadlifting have come in handy it seems, as I can just explode and get up steep hills reasonably quickly
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RE: 2008 workout log - May 8 2008 22:28:22
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wysiwyg
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you're not on one of those evil things called a proper cut are you mate?
you know they are not the way forward
nice riding, i would struggle to do a 10th of that amount fella, im impressed
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RE: 2008 workout log - May 9 2008 19:59:32
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Raskolnikov
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Not really a proper full-blown cut as such, just trying to get back to about 16 stone and see where to go from there... so I guess it is a cut of sorts
Diet is quite strict at the moment, keeping it high in protein and carbs low-ish apart from around training time
May have another weigh-in next week to see where I'm at
quote:
nice riding, i would struggle to do a 10th of that amount fella, im impressed
Cheers. It's nice to get back into it. A couple of years ago I was doing a lot more, 40-50 mile rides around the east Kent countryside were fairly regular, in addition to weights workouts
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RE: 2008 workout log - May 9 2008 20:04:08
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Raskolnikov
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Quick update: had a tumble off my bike yesterday evening, so my right forearm is a bit grazed. Left knee felt a bit funny this morning, probably sprained it slightly. Needless to say I skipped my shoulder session and will do the same for legs tomorrow. It doesn't feel serious, but best to be on the safe side
Benching monday should be ok. Hopefully should be alright for wednesday's session too
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RE: 2008 workout log - May 9 2008 20:48:01
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T_Dawg Jack
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quote:
ORIGINAL: Raskolnikov
Quick update: had a tumble off my bike yesterday evening, so my right forearm is a bit grazed. Left knee felt a bit funny this morning, probably sprained it slightly. Needless to say I skipped my shoulder session and will do the same for legs tomorrow. It doesn't feel serious, but best to be on the safe side
Benching monday should be ok. Hopefully should be alright for wednesday's session too
Yikes. Hope it's nothing to serious mate.
Sounds like you're doing the right thing and resting up.
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RE: 2008 workout log - May 10 2008 15:28:25
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Raskolnikov
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Cheers Jack. I don't think it's anything too bad, in fact it feels alright now
Bit more bad luck though: last night my bike was stolen This happened in the early hours of last night, long story but I think it was some local scumbags who knew this was a quiet street and though they'd come down here and see what they could take. My neighbour said also that last night she saw a couple of young lads trying to break into her shed where she keeps her bike. Fcukheads
Bast@rds! Hate to sound like one of the hang 'em and flog 'em Daily Mail brigade, but I really wouldn't feel too bad if their hands were chopped off.
If I believed in fate I would say that it doesn't want me to do cardio! But anyway, went up to Halfords to buy a new bike, going to pick it up in a minute
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RE: 2008 workout log - May 10 2008 17:05:14
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Raskolnikov
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Cheers Lewis. Yes, the country does seem to be going down the toilet. Experiences like this do tend to jaundice your viewpoint though. Simple things like manners and common courtesy seem scarcer and scarcer. Plenty of things you can point your finger at and blame; personally, I feel the dog-eat-dog nature of our society bears some responsibility. If all you care about is number one, then other people are just going to be objects in your way. Who cares about them? Why not just take their stuff? After all, *you're* number one, not them 
I wonder how bad really things really are nowadays though compared to previous ages. I was reading the other week a book by a Victorian writer/journalist, Henry Mayhew, about people's living conditions and what life was like in London in the 19th century - high crime rate, alcoholism, unbelievable levels of poverty etc. Kids were living rough in rubbish dumps. So by those standards, we're a lot better off. Personally, I don't think there ever was any 'golden age'; each time period would have had its own problems that become obscured as time passes
A guy from South Africa, Jurgen, lives a couple of doors along. He says that people in SA see the UK as some sort of paradise. And I guess it must be in comparison. So as the saying goes, the grass is always greener on the other side
Interesting that you mention Austria. There's a large group that comes over for 3 weeks once a year from there, and their teachers are really strict. I wonder if that's a cultural thing? Doesn't seem to work in all cases, as the minute these teachers' backs are turned, these kids are going mental, climbing up the walls. Nowhere near as bad as some of the little scrotes here, but still I question whether the disciplinarian approach is the best way to go. Root causes and all that (sorry, that's my lefty Guardian-reading side coming out )
Anyway, just picked up the new bike - it's a beauty - and a really HEAVY-DUTY shackle lock, so it won't be going anywhere in a hurry!
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RE: 2008 workout log - May 11 2008 15:03:14
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Raskolnikov
Posts: 2223
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Sun May 11th 2008
Just went out on a quick ride on the new bike to test it out before lunch - very nice! Didn't do a long route, just the same as last tuesday and wednesday, only in the opposite direction, so I flew down the steep hill rather than struggled up it! Very smooth ride, easy gear changes rather than the grinding, clattering changes on my old bike
Will definitely go out for another longer ride in a couple of days. Probably won't have time tomorrow though
Just ordered a new pair of All Stars as I'm feeling flush, my current ones are getting a bit dilapidated
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RE: 2008 workout log - May 12 2008 17:38:56
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Raskolnikov
Posts: 2223
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Mon May 12th 2008
BENCH PRESS
30kg x12
52kg x6
87kg x4
^warm-up
102kg x5 (failed 6th rep)
102kg x5
102kg x4 (failed 5th )
Left it there for flat benching since it wasn't exactly going swimmingly
INCLINE BENCH
83kg x8
83kg x7
83kg x7
CLOSE GRIP BENCH
77kg x8
77kg x6
77kg x5 (failed 6th)
Not the best workout I've ever had. 102kg felt really heavy. Strange since it was only 1kg less last week and that felt ok At least I can say I've handled it
Will see how it goes next week. May deload by 10-15kg if necessary if next week's benching is also pants
On a good note the knee feels ok so will be ok to squat later in the week
Song today: 'Dance of Days' by Embrace
http://uk.youtube.com/watch?v=RW3EQu_wR1I
NB *Not* the p1ss-poor UK indie band who stole the name, this is Ian MacKaye's short-lived band he did after Minor Threat
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RE: 2008 workout log - May 13 2008 17:58:17
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Raskolnikov
Posts: 2223
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Tues 13th May 2008
DEADLIFT
52kg x10
72kg x5
92kg x5
107kg x3
^warm-up
126kg x5
126kg x5
126kg x5
126kg x5
126kg x5
*hamstring stretches before each work set*
BENT OVER ROWS
50kg x10
70kg x10
^ warm-up
102kg x8
102kg x8
102kg x7 + 1 (grip!)
BARBELL CURLS
46kg x10
46kg x10
46kg x10
Shoulder dislocates: 4 x 10
Good session. Deadlifts felt very easy, so will up the weight to 128kg next week
I normally do back and biceps on a wednesday, but have to move everything forward a day due to work hours this week
Song today: 'X-French Tee Shirt' by Shudder To Think:
http://uk.youtube.com/watch?v=ZbGJy2EHCMQ
I have no idea what significance the song's title has
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RE: 2008 workout log - May 15 2008 12:45:10
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Raskolnikov
Posts: 2223
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Thursday 15th May 2008
MILITARY PRESS
26kg x12
52kg x6
62kg x3
^warm-up
76kg x8
76kg x7
76kg x7
BARBELL SHRUGS
132kg x10
132kg x10
132kg x10
SIDE RAISES
2 x 15 1/2kg x10
2 x 15 1/2kg x10
2 x 15 1/2kg x10
REVERSE FLYES
2 x 15 1/2kg x10
2 x 15 1/2kg x10
2 x 15 1/2kg x10
Decent session. Reps down for militarys but didn't do shoulders last week and am on a cut, so not surprising really
Going to try and maintain these poundages for the time being
Song today: 'Saint Matthew Returns to the Womb' by Botch:
http://uk.youtube.com/watch?v=OI0_jmR8HeY
Saw this band back in 2001 or so, amazing
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RE: 2008 workout log - May 15 2008 12:47:44
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Raskolnikov
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Nearly forgot to mention: I had a weigh in tuesday morning, scales read 18st 12lbs, so seems to be going in the right direction
Went on a trip to Canterbury yesterday afternoon with some students and their driver was an absolute lunatic! Every roundabout we came across on the way back, he drove round about three times! While listening to some deranged Europop I don't think they have roundabouts in Germany, not many anyway
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