Bookmark this thread:     |
Login  | |
|
RE: New Journal - Apr. 29 2008 20:55:45
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Yeah she's ace mate :) no worries, hope you get it soon! Would be good to get some British reviews up!
Tuesday workout:
BENCH PRESS PR!!!
Bench - warm ups from 50kg up to..
125kg - went right up, really fast, easy rep
added 10kg
135kg - got it off chest about 3 inches, had spotter assistance from then on. I recon my max is probably around 130kg. Will have to do another test next week / soon.
125kg is a new PR for me - never been good on the bench, but doing all the boxing and plyo stuff again much be helping it!
After that:
95 x 7,6,5? something like that
Incline smith machine:
4 sets x normal incline
4 sets x close grip incline
Skull crushers - light weight x 8 x 3
Cardio:
5 rounds / 3 mins each / 30s between rounds - loud music
Rnd 1: Skipping
Rnd 2: Shadow boxing
Rnd 3: Heavy Bag
Rnd 4: Shadow boxing
Rnd 5: Skipping
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - Apr. 29 2008 20:57:44
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Oh, weighed myself - gym scales say just over 13st. I think gym scales are talking bollocks. Will try to remember to weigh myself in the morning.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - Apr. 29 2008 22:07:45
| |
|
anabolicjay
Posts: 2987
Joined: Aug. 1 2007
From: London
Status: offline
|
awesome stuff on the PB mate, makes my benching efforts yesterday seem like a grannys lol...
IMO the mirror is the best thing to go by for progress, i didnt weigh myself for 4months this year...
_____________________________
www.BodybuildingWarehouse.co.uk
Great Prices on CNP, BSN, Gaspari, ALRI, AX & More
| |
|
|
RE: New Journal - Apr. 29 2008 22:57:52
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: anabolicjay
awesome stuff on the PB mate, makes my benching efforts yesterday seem like a grannys lol...
IMO the mirror is the best thing to go by for progress, i didnt weigh myself for 4months this year...
you look pretty lean mate - do you know what you weigh now?
your squats are pretty tasty from what I remember reading in a JW thread! No idea what mine are now - did 160 a few weeks back, but that was just messing around trying so see what it felt like.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - Apr. 29 2008 23:04:17
| |
|
anabolicjay
Posts: 2987
Joined: Aug. 1 2007
From: London
Status: offline
|
yeah i couldnt bare it anymore and weighed myself last week, im up to 84 atm... a 4kg increase since i last weighed myself. in an ideal world i want to get up to 88-90ish kg but still stay below 15% then cut for a junior bbing comp around april next year.
my squats are my strongest lift i have no idea why? not that im complaining...
_____________________________
www.BodybuildingWarehouse.co.uk
Great Prices on CNP, BSN, Gaspari, ALRI, AX & More
| |
|
|
RE: New Journal - May 1 2008 21:42:26
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: anabolicjay
yeah i couldnt bare it anymore and weighed myself last week, im up to 84 atm... a 4kg increase since i last weighed myself. in an ideal world i want to get up to 88-90ish kg but still stay below 15% then cut for a junior bbing comp around april next year.
my squats are my strongest lift i have no idea why? not that im complaining...
you going for natty comp or tested?
Just weighed myself at home - 14st 2. So...I'm either 13st 3, or 14st 2. Great stuff lol! 
Thursday:
Cardio:
6 rounds, 3 mins each, 30s rest between rounds
Rnd 1: Skipping
Rnd 2: Shadow boxing
Rnd 3: Heavy bag
Rnd 4: Heavy bag
Rnd 5: Shadow boxing
Rnd 6: Skipping
Weights - very little rest, ran through all this in about 20 mins
Chins x 3 sets (wide, hand over hand, swapped hands)
Cable rows x 3 sets
Pull downs x 3 sets
Hammer curls x 3 sets
Cable cross curls x 1 set
PWO shake.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 2 2008 7:57:03
| |
|
MMA Guy
Posts: 6588
Joined: Apr. 4 2006
From: Pompey
Status: online
|
sounds like a weird question to others but i know you'll get it properly...how do you skip on those rounds?
double unders, running on spot, or more steady paced/cool down
_____________________________
My Journal - CLICK ME!
Workout Tune of the Week
http://youtube.com/watch?v=sMqT7-rVWzg
| |
|
|
RE: New Journal - May 2 2008 10:29:37
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: MMA Guy
sounds like a weird question to others but i know you'll get it properly...how do you skip on those rounds?
double unders, running on spot, or more steady paced/cool down
I use it to work on footwork, so I try to make sure I'm moving as light as possible. The above was quite technical cardio. On shadow rounds for example, I'd make sure that I moved as if actually responding to an opponent, threw everything in combination, and ensured it was as fluid as it could be. With the bag rounds, I'll use the bag to again work on my fluidity, whilst giving myself more of a power & intensity workout too.
Oh, on my warm ups, when it says skipping - that's normally a first 2/3 mins of gentle skipping, and then 2/3 mins of double unders, crossing, running on spot, anything it takes to get me out of breath.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 3 2008 17:43:59
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Whoop! New workout day!!!
Saturday:
Shoulder press on smith x 5 / 6 sets (loads of sets basically)
Lateral raises x 4 sets of 12
Shrugs from deadlift - 180k x 3 sets
Core supersets:
1 superset, minimal rest
leg raises x 20, rolling over to..
back extensions x 20, rolling again..
fast crunches x 20, rolling..
back extensions x 20
---> repeated 5 times
PWO shake, banana
Pre-workout I was adventurous and had BOTH...
an animal pump pak, AND, 1/4 bottle of Endorush. I think I'm stimmed out for the day now lol!!!
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 5 2008 14:24:02
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
First squat workout in.....4 months? Been doing a lot more cardio / Ross Training before now, but decided to go more into the strength / bodybuilding side again.
Monday morning - pre-breakfast - 5/4/08
Squats
60 x 8
100 x 3
120 x 3
140 x 1
160 x 1
140 x 3, 3, 2, 2
Quite suprised 160 went up as easy as it did  hopefully muscle memory will get me back up to 200 in the next month* or two, and then we'll see from there. I've actually also just started a clean cutting diet now on about 2400/2500 cals too, but it's very protein heavy so this should stave off any muscle loss.
Leg extensions x 4 sets (reps 8-12)
Leg curls x 4 sets (8-12)
Calf raises (MMA Guy style lol!) - 4 sets (many, many, many top / bottom pause reps with stack)
The most interesting meal of my cutting plan is breakfast, which include 2 whole eggs and 6 eggs whites. Anyone else getting MASSIVELY full up on eggs? It's only a couple hundred cals.....but I was stuffed after that!
*Edit: Before changing to a Ross cardio / bodyweight exercises etc. only plan...my best squat / dead / bench was 205 (belt), 230 (maybe 240 once? defo remember 230 but think i once did 240 in old gym) with wrist straps, and 120. It appears the Ross training stuff (lots of explosive upper body stuff - kettlebell swings, db clean and push presses, 1 hand push-ups) really works to build upper body strength, but you lose some strength in the squat (probably because you become unused to working that range of motion). Deadlift is probably unaffected, cos doing the shrugs last week, it was pretty easy to lift 180 off 15k sized plates...so recon 220ish is probably still possible off Oly sized ones.
< Message edited by ThaiFighter -- May 5 2008 14:27:13 >
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 6 2008 21:17:30
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: MMA Guy
how did you find the calf raises?
i'm set for legs tonight
actually they were really good mate. normally you just piss around doing sets of 20 with the stack, as my calves are pretty strong naturally, but this way they're actually VERY sore today! so I think it works, will continue to do them this way for next few weeks and see what happens
Todays workout:
NEW BENCH PRESS PR!!!
Bench press
60 x 8
90 x 4
125 x 1
130 x 1
----> yes I know, steep jumps, I just jumped into it really
90 x 6
100 x 4 or 5
100 x 4 or 5
Incline smith bench x 3 sets
Dips with BW x 3 sets (shoulder hurt)
Close grip tricep push ups x 2 sets
Mobile hands push ups x 1 set
PWO shake
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 7 2008 7:51:52
| |
|
MMA Guy
Posts: 6588
Joined: Apr. 4 2006
From: Pompey
Status: online
|
glad to hear, hopefully we can get that tape bulging an extra .5"
well done on the PR, 55 a side...oOOOooooo getting close to triple wheeling
_____________________________
My Journal - CLICK ME!
Workout Tune of the Week
http://youtube.com/watch?v=sMqT7-rVWzg
| |
|
|
RE: New Journal - May 7 2008 10:07:09
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: MMA Guy
glad to hear, hopefully we can get that tape bulging an extra .5"
well done on the PR, 55 a side...oOOOooooo getting close to triple wheeling
Yeah, that'd be cool
My bench was always relatively weak compared to squat. Even when I did 205 squats and 230/40 dead...bench was still 120 lol! Now I recon I'm probably a month or so away from 140....depending on how the cut goes.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 9 2008 10:17:33
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Thursday 8-5-08
Skipping x 5 mins
Wide grip chins x 12, 10, 8
Weighted Rows x 6, 6, 6, 6
Db Hammer Curls:
24k x 8, 8, 8
Cardio:
4 rounds x 3 mins each w/ 30 seconds rest
Rnd 1:
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Rnd 2:
Burpees x 30s
Jumping jacks x 30s
Burpees x 30x
Shadow Boxing x 1m30s
Rnd's 3 & 4:
Lots of punch bag, some shadow.
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 9 2008 15:17:29
| |
|
anabolicjay
Posts: 2987
Joined: Aug. 1 2007
From: London
Status: offline
|
well done on the new pb mate.
_____________________________
www.BodybuildingWarehouse.co.uk
Great Prices on CNP, BSN, Gaspari, ALRI, AX & More
| |
|
|
RE: New Journal - May 9 2008 22:04:21
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
quote:
ORIGINAL: anabolicjay
well done on the new pb mate.
Thanks mate. I was going to mail you btw to see how the 3-AD was going? Have you started it yet, and if so...what's it like?
Friday 9-5-08
Smith shoulder presses x 8 sets
Barbell shrugs - starting with a deadlift from 15k sized plates
180x8
190x8
Db shrugs
50k's x 21,21
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 10 2008 10:47:08
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Saturday 10-5-08
Intense Cardio!
5 rounds, 3 mins each, 1 min rest between rounds
Rnd 1: Skipping - Warm up round
Rnds 2, 3, 4 & 5:
30s per exercise, immediate move to next exercise -
Burpees with push-up
Jumping Jacks
Kettlebell Swings w/ 24kg kettlebell
Push-ups
Mountain Climbers
Lunge Jumps
Skill based cardio:
4 rounds, 3 mins each, 30s rest between rounds:
Rnd 1: Fast skipping
Rnd 2: Shadow boxing
Rnd 3: Heavy bag work - last 30s full power, power punch combo's
Rnd 4: Fast skipping
I've been thinking about my objectives recently, and what sort of workout I should be doing to achieve them.
I enjoy bodybuilding, and I like trying to make myself look the best I can, in addition to lifting heavyweights. I also like the feeling of just utter competence I get when I'm really fit, explosive and fast - things which come from plyometrics, HIIT training, and my skill work.
I'm not sure which of these is most important to me, however, I think it's probably the latter - and I think by focusing on the latter, I can still have the former. So....based upon this thinking, I'm going to shift my workouts in future to something more along the lines of:
Intense cardio / Light Cardio - 20 mins
Weights work - higher rep sets on the whole, very limited rest, maybe 30s-60s between sets
Core work
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 11 2008 23:05:06
| |
|
ThaiFighter
Posts: 3051
Joined: Dec. 26 2005
From: Manchester
Status: online
|
Sunday 11-5-08
Morning unfed cardio w/ fiance.
25 min fast paced walk
6 rnds, 3 mins each, 30s rest
Each exercise 30s each -
Squats
Push-ups
Lunges
Crunches
Squats
Leg raises
_____________________________
Bodybuilding Warehouse - The Best UK Supplements, Cheaper
BSN Atro-Phex - Just £27.99 with FREE P&P!
| |
|
|
RE: New Journal - May 12 2008 8:49:45
| |
|
MMA Guy
Posts: 6588
Joined: Apr. 4 2006
From: Pompey
Status: online
|
fair play on the switch...i loved the feeling of not gassing when training or coming of the treadmill after 30min 5kg jog and feeling totally A.OK
_____________________________
My Journal - CLICK ME!
Workout Tune of the Week
http://youtube.com/watch?v=sMqT7-rVWzg
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread