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RE: 2008 workout log - Apr. 14 2008 13:27:08
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Raskolnikov
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From: Margate, arson capital of the UK
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Mon 14th April 2008
Shoulder dislocates 4 x 10
BENCH PRESS
26kg x12
52kg x6
87kg x4
^warm-up
100kg x7
100kg x6
97kg x6
INCLINE BENCH
82kg x8
82kg x7
82kg x6
CLOSE-GRIP BENCH
76kg x8
76kg x7
76kg x6
Reps were down so a bit disappointing, but ploughed on regardless - felt like really hard work
We'll see what next week has in store - hopefully should be back up to speed. I nearly always find the first heavy workout after a week off or light week is a bit crap
Will start doing the shoulder dislocates first from now on as part of the warm-up
Between sets I had a root round in the lock-up and found a set of scales. According to the reading I currently weigh in at about 19 1/2 stones  May not be so bad though - a friend of mine the other day said she thought I looked about 16 stones (FWIW)
Anyway time for a bit of cardio and bodyfat reduction, I think! Will weigh again tomorrow morning before breakfast and report back in here. Ideally would like to get down to about 16 stones and then re-assess
Song(s) for today: 'Marianas / Nazca Lines Of Peru / You Yourself Are Too Serious' by The Mercury Program:
http://uk.youtube.com/watch?v=MxoZ8U11hF4
< Message edited by Raskolnikov -- Apr. 14 2008 13:30:23 >
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RE: 2008 workout log - Apr. 15 2008 17:38:56
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Rusev
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like the music, my daugther (8 months) was dancing too and the pictures were amazing
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: 2008 workout log - Apr. 15 2008 20:34:31
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tbowman
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Nice mix of training esp the oly lifts...can't go wrong with them
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RE: 2008 workout log - Apr. 16 2008 13:24:16
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Raskolnikov
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quote:
ORIGINAL: Rusev
like the music, my daugther (8 months) was dancing too and the pictures were amazing
Glad you and the little one liked it! It's a bit mellower than the usual sort of music I put up where it's just noise and you can't hear the words
quote:
ORIGINAL: tbowman
Nice mix of training esp the oly lifts...can't go wrong with them
Cheers... I used last week's deload to experiment a bit. Not sure if I'll do them all the time, but I'll definitely be shoehorning them in from time to time
Overhead squats especially, I might start doing these on a regular basis
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RE: 2008 workout log - Apr. 16 2008 13:37:29
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Raskolnikov
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Weds 16th April 2008
DEADLIFT
52kg x10
72kg x5
92kg x5
102kg x3
^warm-up
118kg x5
118kg x5
118kg x5
118kg x5
118kg x5
*stretching before each work set*
BENT-OVER ROWS
51kg x10
71kg x10
^warm-ups
98kg x8
98kg x8
98kg x8
BARBELL CURLS
44kg x10
44kg x10
44kg x10
Shoulder dislocates 4 x 10 *hand spacing really getting quite narrow now for these*
Front squat holds 3 x 25 seconds
Very good workout, quite happy with it - weight on deads and rows up slightly from two weeks ago
Sumo deadlifts still feeling great - if anything 118kg felt light. 120kg next week
Song today: 'Under the Surface' by Neurosis
http://uk.youtube.com/watch?v=fJ4jUOtj3gc
One of my favourite bands, always constantly moving forward with each new album, yet still sounding unique
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RE: 2008 workout log - Apr. 16 2008 13:48:29
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Raskolnikov
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For anyone interested, I dug the scales out again yesterday morning - weighing in at 19 stone exactly
This was before breakfast and after a visit to the water closet
Took some measurements too:
Neck - 17"
Chest - 49"
Left bicep - 18 1/2"
Right bicep - 18 1/4"
Left forearm - 12 3/4"
Right forearm - 12 3/4"
Waist - 43"
Hips - 40" (but yet can still wear 36" jeans?!  )
Left quad - 29"
Right quad - 29 1/4"
Left calf - 18 1/4"
Right calf - 18 1/2"
Make of that what you will
So the long-term target is, as stated above, to get down to 16 stone. Then see where to go from there
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RE: 2008 workout log - Apr. 16 2008 15:16:44
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Raskolnikov
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quote:
ORIGINAL: cricket_fire
Nice one Dan. Fatass
Some big arms there sir
I wish I could say they are 18+" of solid muscle, but that would be a bit of a fib
I may put some pictures up at some point if I'm feeling brave
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RE: 2008 workout log - Apr. 16 2008 15:54:27
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GRIFF 1980
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Nice measurements - how tall are you mate?
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quote:
ORIGINAL: noname
# Just finished 45 minutes cardio done on empty and have now had my first shake of the day.
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RE: 2008 workout log - Apr. 16 2008 19:42:39
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Raskolnikov
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quote:
ORIGINAL: cricket_fire
2'6
They say lifting weights stunts your growth, doesn't seem to have affected me
Griff - I'm actually 5' 10"
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RE: 2008 workout log - Apr. 18 2008 13:08:23
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Raskolnikov
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Fri 18th April 2008
Shoulder dislocates 4 x 10
MILITARY PRESS
26kg x12
52kg x6
62kg x3
^warm-up
74kg x8
74kg x8
74kg x8
BARBELL SHRUGS
128kg x10
128kg x10
128kg x10
SIDE RAISES
2 x 14.5kg x10
2 x 14.5kg x10
2 x 14.5kg x10
REVERSE FLYES
2 x 14.5kg x10
2 x 14.5kg x10
2 x 14.5kg x10
Front squat holds: 3 x 30 secs
Same overhead press weight as two weeks ago - quite pleased with that. Going to give 75kg a go next time
Quite cold and windy outside, but at least it wasn't raining
Song: 'The Waiter No 2' by The Black Heart Procession:
http://uk.youtube.com/watch?v=oQTOTDumHDA
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RE: 2008 workout log - Apr. 19 2008 19:00:25
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Raskolnikov
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Thanks Lewis
Stretches I'm doing - well I'm starting off doing the shoulder dislocations to limber up a bit, then just unracking the bar in the clean grip position and standing there for a short time (about 30 seconds or so)
This seems to be doing the job as it's starting to become more comfortable for longer to do this - have even started doing light warm-up sets with the oly grip
There are some stretches on the Stronglifts site which I've been doing, but not consistently (for instance I forgot to do them this morning):
http://stronglifts.com/how-to-stretch-your-wrists-for-a-better-front-squat-experience/
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RE: 2008 workout log - Apr. 19 2008 19:12:07
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Raskolnikov
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Fri 19th April 2008
Shoulder dislocates: 4 x 10
Front squat holds: 3 x 30 secs
FRONT SQUAT
26kg x12
52kg x6
87kg x4
*first two sets done with oly grip*
^warm-up
110kg x8
110kg x8
110kg x8
OVERHEAD SQUATS
30kg x8
30kg x8
30kg x8
ROMANIAN DEADLIFTS
110kg x8
110kg x8
110kg x8
*hamstring stretches before each set*
STANDING CALF RAISES
120kg x25
120kg x25
Well this went well. 110kg felt harder for squats than it did two weeks ago - had to dig quite deep within me to push out the reps, but got them done nonetheless
Overhead squats felt good - did a kind of rubbish power snatch to get the bar into position then went ahead. Not being too ambitious with these, hence the low weight
Due to the low ceiling in my garage had to step out front to do them. I don't know if any neighbours saw, but if so they must've wondered what on earth I was doing
In summary - quite happy with today
Tune today: 'Disorder' by Joy Division
http://uk.youtube.com/watch?v=QrzGpVOPcTI&feature=related
Watched 'Control' the other night, a film about Ian Curtis's life. Two hours of uninterrupted misery
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RE: 2008 workout log - Apr. 20 2008 23:47:15
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wysiwyg
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good stats mate
pushing some good weights still
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RE: 2008 workout log - Apr. 21 2008 3:16:42
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cricket_fire
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From: Ontario, Canada
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Nice work Dan
Gotta love the stares from onlookers; I live for those stares
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RE: 2008 workout log - Apr. 21 2008 13:32:50
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Raskolnikov
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Cheers guys
wysiwyg - good to hear from you mate. Hope training's going well 
Keenan - I love to stare. Can't do it as much nowadays though, what with the restraining order and all
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RE: 2008 workout log - Apr. 21 2008 13:37:43
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Raskolnikov
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Mon April 21st 2008
BENCH PRESS
30kg x12
52kg x6
87kg x4
^warm-up
100kg x7
95kg x7
90kg x8
INCLINE BENCH PRESS
77kg x8
77kg x8
77kg x9
CLOSE-GRIP BENCH PRESS
71kg x8
71kg x8
71kg x9
Shoulder dislocations 4 x 10
OVERHEAD SQUATS
30kg x8
30kg x9
30kg x8
Bit disappointed again with flat bench, but the rest of the session was good - dropped a few kgs on incline and cg bench though to get the reps
Thought I'd throw some more overhead squats into the mix afterwards to practice. 30kg is not a lot of weight so I doubt I'm going to be overtraining my legs doing this
I appear to have reached a bit of a plateau for flat bench, so will change it up to 4x6 for a while from next week
Song today: 'Operation' by the Circle Jerks:
http://uk.youtube.com/watch?v=hHWcVmgPUmI
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