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strongest man (in my house anyway) - Apr. 8 2008 9:31:23
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Imsimon
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hiya people!
some may remeber me from a previous journal i had but i stopped training for quite some time and circumstances have changed a lot so i thought i'd start again with a new journal!
ive moved house and only just sorted the garage so it can be my gym,
my main aim is to improve strength, not to anyway near strongman or powerlifting figures, but to a more respectable level, I previously was deadlifting 150kgs for 4 reps, would love to get that up to 180 by the end of the year.
as i havent trained for ages the weights are rubbish at the moment but im trying to be patient and keep form good and up the weights slowly ive started again just using 3x8 for a few weeks just to try and get back into things, will be changing to 4x6
im 5'9" and weighing around the 13stone mark (i.e. some mornings im 12'13lbs some days 13 etc)
my main goal is around rugby, I play on the wing so im not looking to get to bulky, but really want to improve my strength. cardio will be taken care of by rugby trainning, moutain biking and the odd run,
At the moment im not 100% on what routine im going to use so for now im going to use what i used to, a 3 day pull, push, legs
pull day all 4x6
Deadlift
bent over BB row
chins
Push day
seated BB shoulder press
behind the neck press
DB bench
dips
Legs
Squat
SLDL
something for calfs
and heres my main cardio tool that makes me do a lot of walking!
right I think thats enough of my ramblings for now, and I should go and have a workout
please feel to post away on my journal and tell me what im doing well or doing wrong!
< Message edited by Imsimon -- Apr. 8 2008 10:54:38 >
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RE: strongest man (in my house anyway) - Apr. 8 2008 9:46:04
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Imsimon
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Should of mentioned that I managed to dislocate my shoulder again playing rugby earlier this year, meaning my right shoulder is quite weak again!
sundays workout was
seated BB shoulder press
3x8 at 30kgs
DB bench
3x8 @20kgs
CGbench
25kgs (i think) 3x8
bench dips
3x10
feel quite embarrased by the weights! but hey ho it gives me motivation to get them up to a more respectable level!
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RE: strongest man (in my house anyway) - Apr. 8 2008 10:50:55
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Imsimon
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Im starting nights tonight which means i have today to do as i Please so ive just got out of the gym
Deadlift
100kgs, 6
110kgs, 6
110kgs, 6
110kgs, 6
felt relatively comfortable, I wanted to put a bit more weight on but resisted as like i said im going to try and do this properly rather than ruining form! aim to do 4x6 at 115kgs next time round
Bent over row
24kgs 6
26kgs, 6
26kgs, 6
26kgs, 6
enjoyed this and really concentrated on my back doing the work rather than my arms, will go 28kgs next time
BB curl
4x6 @ 20kgs
wont normally be doing these but will be doing chins instead by using a barebell over squat stands on there top setting but I havent yet got my squat stands from my old house to here
wrist curls
hadnt planed on doing these did them by using an overhand grip on a BB and curling wrists towards me
3x10
Over all Im pretty happy just to be back in the gym, I know its going to be a while untill the figures get better but its SO good to be back! im now off to walk the dog for an hour
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RE: strongest man (in my house anyway) - Apr. 8 2008 10:51:00
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G.J.H
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All the best with the training and the journal mate. Im likeing the title aswell lol.
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RE: strongest man (in my house anyway) - Apr. 9 2008 14:24:38
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Imsimon
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quote:
ORIGINAL: G.J.H
All the best with the training and the journal mate. Im likeing the title aswell lol.
thanks mate! glad to have a fellow rugby player on board! i'll have a full look through your journal when i get chance,
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RE: strongest man (in my house anyway) - Apr. 11 2008 13:37:31
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Imsimon
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ahhhh I think i forgot how much i forgot my gym!
got to bed at 0730 this morning after my last night shift, got up at 1130 felt lazy got in the gym and ended up really enjoying my workout!
Power cleans
50kgs, 6
60kgs, 6
60kgs, 6
60kgs, 6
decided to incorporate these to try and add a bit of power into my legs, really enjoyed them will go for 65kgs next time
Squat
70kgs, 6
75kgs, 6
75kgs, 6
75kgs, 6
really pleased with form, these were proper a2g, felt like a fair bit left in the tank but I wanted to keep the form there so stayed at 75, will go up to 80 next time
SLDL
wasnt really sure weather or not to bother with these as hams would have had a fair bit of work from the previous excercises but i thought oh well if you dont do them what else are you going to do? watch telly? so i thought sod it
4x6 @ 60kgs
felt like I could easily manage a bit more but dont want to push it before my lower back gets used to working out again, up to 65kgs for next time
all in all a good workout that i didnt think i was going to have the energy for. looking forward to doing it all again next week!
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RE: strongest man (in my house anyway) - Apr. 11 2008 16:38:43
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GRIFF 1980
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Like the journal mate - keep it going, great stuff! 
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GRIFFS REBULID 2008
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: strongest man (in my house anyway) - Apr. 22 2008 13:38:48
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Imsimon
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I havent disapeared already! I had a rugby match that took it out of me for a few days but back again now
yesturday (from memory)
BB overhead press
4x6 @ 34kgs
pretty happy with this as didnt think i would fully complete it, the last rep of last set was a struggle but got there! will go to 36 next time
Bench
I normally do DB as no spotter but I felt like doing BB
4x6 @ 50kgs, could of done a bit more but didnt want to as no spotter
CG bench
20kgs, 6
25kgs, 6
30kgs, 6
30kgs, 6
struggled to find the best weight! will go for 32 next time
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RE: strongest man (in my house anyway) - Apr. 22 2008 14:01:27
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jedi
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Good to see you back at it mate.
If you're doing some powercleans why not have a bash at the competition in boar's "Test Your Mettle" thread in the cardio and fitness section. There are lots of conditioning tests to post a score for; the powercleans is 65% of bodyweight for 1 minute.
BW / 100 x 65 = weight on the bar
82.5kg (13st) / 100 x 65 = 54kg (rounding up)
then powerclean yourself dizzy for 1 minute and post your score.
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RE: strongest man (in my house anyway) - Apr. 22 2008 14:49:43
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G.J.H
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Love cleans started doing them around 10 months ago. Going to give it a go once im all mended.
What are your plans for pre-season? Have you got any particular goals?
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RE: strongest man (in my house anyway) - Apr. 23 2008 10:11:34
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Imsimon
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quote:
ORIGINAL: jedi
Good to see you back at it mate.
If you're doing some powercleans why not have a bash at the competition in boar's "Test Your Mettle" thread in the cardio and fitness section. There are lots of conditioning tests to post a score for; the powercleans is 65% of bodyweight for 1 minute.
BW / 100 x 65 = weight on the bar
82.5kg (13st) / 100 x 65 = 54kg (rounding up)
then powerclean yourself dizzy for 1 minute and post your score.
hi jedi! its great to be back thanks for the welcome! cheers for the heads up on the power cleans! dont think i'll manage to many at the moment but i'll give it a go next session and post my score up and then again in say a months time
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RE: strongest man (in my house anyway) - Apr. 23 2008 10:15:03
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Imsimon
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quote:
ORIGINAL: G.J.H
Love cleans started doing them around 10 months ago. Going to give it a go once im all mended.
What are your plans for pre-season? Have you got any particular goals?
I just wish i started cleans years ago! pre season my main aim tbh is to get some decent strength back especially in my shoulders as its them that always seem to break! I really need to up my cardio fitness as well, I really struggled in the game last week but finding it hard to find the time (and motivation TBH) to get out and run/ intervals etc
I think next week i'll start doing intervals on a bike after work for 20mins that should help
yesturdays workout:
I was quite tired for this workout as I got into bed at 8am after my last night shift and got up at 11am
DEADLIFT
4x6 @120kgs
pretty happy as had only planned to go for 115. aim to go 122 next time
bent over row
4x6@30kgs
stay at same weight for next week, something just didnt quite seem right!
chins
6
6
5<--- was angry at this as I think i could of managed 6 but I wimped out
3 <- again angry as I could of managed more but my head wasnt quite in the right frame of mind by this point to just ignore the pain etc and get through it, still at least it gives me something to improve on next time round!
< Message edited by Imsimon -- Apr. 23 2008 10:19:44 >
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RE: strongest man (in my house anyway) - Apr. 23 2008 10:34:11
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Imsimon
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just checked out boars thread jedi and you should toGJH
Thats the kind of thing I need to motivate me to get my cardio up! I think I will score quite low on a lot but then Its the improvement I suppose! theres a concept 2 rower at work so will try and do that one on fri or sat this week, and will do power cleans on next leg day will probably have a go at plank and press ups tomorrow back is a bit sore from deads, will also do the 3mile run and 10 mile bike and see i can find my swimming shorts for the 800meters
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RE: strongest man (in my house anyway) - Apr. 24 2008 9:31:32
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Imsimon
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I had wanted to be doing legs today but Ive still got to much DOMS from deads to do them which has led me to a bit of a rethink, as well as the fact I would like to start doing more cardio related work so after a bit of reading around I have pinched a workout from griffs thread doing a 2day split which should leave me with a bit more time for cardio and more time for recovery (thats the theory anyway!)
so hear it is! copied and pasted
Workout 1
Squat
Bench
Rows
close grip underhand chins
Workout 2
Deadlifts
Shoulder Press
Dips
overhand wide grip chins <-- always have done bent over rows instead of these but i'll give them a go and see how i get on
cheers Griff
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RE: strongest man (in my house anyway) - Apr. 24 2008 10:28:41
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john_cappa
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quote:
ORIGINAL: Imsimon
Workout 2
Deadlifts
Shoulder Press
Dips
overhand wide grip chins <-- always have done bent over rows instead of these but i'll give them a go and see how i get on
cheers Griff
Use the assisted machine in the gym if you have one! Wide grip chins are the toughest!
Thanks for the comment, ill pop in and out of your journal for a looksy every week 
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RE: strongest man (in my house anyway) - Apr. 24 2008 12:26:11
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Imsimon
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quote:
ORIGINAL: john_cappa
Use the assisted machine in the gym if you have one! Wide grip chins are the toughest!
Thanks for the comment, ill pop in and out of your journal for a looksy every week
no possible as its a home gym for me with little equipment so no assistance for me!
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RE: strongest man (in my house anyway) - Apr. 27 2008 21:09:07
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Imsimon
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yesturday:
started with boars as many power cleans as you can in a minute at 65% body weight! i managed 14, a little dissapointing but could of been worse!
Ive decided to go back to 3x8 on the 2 day split just to save a bit of time on the workout
SQUAT
3x8 @80kgs, pretty damn pleased with these a testing weight for me but form was good throughout and the last couple of reps were a struggle, will aim to go for 82kgs next time round which is pretty much my body weight so will be nice when im doing more than it!
Bench
3x8@52kgs, pretty much same story as above! just wish i had a spotter so i could do a little more, 54 kgs next time
Bent over Row
3x8@ 30kgs, stick at same weight get the back doing all the work
Curls
3x8 @ 20kgs, really enjoyed these, the weight isnt huge but it felt blinkin hard, i'll give a 22 a go next time
pretty please all round really and looking forward to next session
my other big aim is to try and reduce carbs, im not cutting but would like to drop a little fat if possible, also my main diet prob is biscuits! i love em but thats just a personal thing im going to have to sort out! not sure weather to limit myself to just a couple a day or just try and stop them completly!
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RE: strongest man (in my house anyway) - Apr. 28 2008 19:44:38
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Imsimon
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bit of cardio after work
2000meters, level 5 on concept II rower, 7mins 47 secs
followed by
10mins of HIIT
was pretty tired out but glad i actually did some cardio!
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