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RE: No more poncing around - Apr. 3 2006 0:48:25
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daKensta
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no workout yesterday, as I managed to sleep right through the entire day. all 24 hours of it 
must have been tired 
sun 2nd april
CG chins: x5, x5, x4, x3, x3 
supine rows: 3x10
WG pullups: 2x10 assisted
ninja curls: 12.5kg x10, x8, 10kg x10
BIG improvement on the chins this week, I think the key is to concentrate on pulling your elbows BACK rather than trying to pull your body UP, well that's the way I think of it anyway...
tried rows hanging at a 45 degree decline with a wide grip. makes the ROM much smaller, which feels like cheating, but hits the upper back more.
pullups good, usually do 3x5, but was feeling energetic
ninja curls may be the cause of the new and interesting shoulder pain I've been getting lately, will drop these for a few weeks, see what happens...
< Message edited by daKensta -- Apr. 16 2006 2:27:38 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around -week grr8 - Apr. 4 2006 22:53:29
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daKensta
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tues 4th april
squat: 90x5, 110x3, 120x3, 122.5x3, 125x3PB, 95x10, 80x10
RDL:50kg x5
1 leg calf raise: BW+7.5kg 1 set to failure
yawn, another squat PB[smug]. another one of those sessions that felt a bit harder than I thought it should, though what I'm basing that on I don't know. no pleasing some people...... 
RDL=rubbish dead lift. I just couldn't feel anything in the hams, as per just about every hamstring exercise I've ever tried. back to GHRs, if I can even be bothered
got quite a few fewer reps on the left lag than the right on calf raises this week. will keep right leg the same until left catches up...
< Message edited by daKensta -- Apr. 4 2006 23:05:16 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around -week grr8 - Apr. 7 2006 0:46:59
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daKensta
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thurs 6th april
mil press: 60kg x4PB, x4, x4, 50kg x8
flat bench: 50kg x1 
french press: 35kg x10, 40kg x8, 30kg x15
inc flies: 7kg x3
best mil pressing ever by far good strict reps, no bouncing or leg thrust.
flat bench? shoulder says no *cough*
great french pressing too, though that's prob because my triceps were fresh from no benching.
shoulder told flies to f**k off too, grrrr! my already shrunken chest is going to wither away completely at this rate 
also, got a nasty aching in my left bicep tendon for some reason. either from curls or the sudden increase in chins last week. hope it doesn't hinder my deading tomorrow.... or I'll get REALLY pi55ed off....
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around -week grr8 - Apr. 8 2006 20:36:38
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daKensta
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this evening's menu monsieur
DEADS
DEATH
so wat will m'sieur 'ave?
hmm. let me think.....
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SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around -week grr8 - Apr. 8 2006 21:13:12
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boar
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take the deads take the deads !!!
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MT all-round Member of the Year 2005
word.
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RE: No more poncing around -week grr8 - Apr. 8 2006 23:42:00
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daKensta
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deads or death? DEADS OR DEATH? DEADS OR DEATH??!
ummmm, DEATH please. No wait! DEADS!
aah-ahh, you said death first.
I meant deads!
Oh, all right.
starters: 90x3, 110x2, 130, 150
main course: 155kg 3x3
dessert: creme de whey avec ethyl ester hydrochlorique de creatine.
mwah! c'est magnifique n'est ce pas!?
I suppose....
with acknowlegements to Mr E Izzard
< Message edited by daKensta -- Apr. 9 2006 2:08:30 >
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 3 PLATES A SIDE, GRRR! - Apr. 14 2006 0:15:00
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daKensta
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fear not my faithful friends, I haven't been poncing around this week, merely saving my strength for today
thurs 13th april
squat: 90x3, 110, 130, 140PB  , 100x10
woohoo! 3 plates a side (20s mind ) I am now officially vaguely respectable in the squat department. prob could have got 145, maybe 150 at a (suicidal) push, but remember the new rule? NO 1RMs! considering how sore my throat is from grrrrrrrrrOWling on 140, that's probably a good thing 
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 3 PLATES A SIDE, GRRR! - Apr. 15 2006 1:49:55
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daKensta
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fri 14th april
CG chins: x5, x5, x5, x4, x3.5
mil press: 60kg x5PB, x5, x5 50kg x6
WG pullups: 2x10 assisted
bb bench: 20x5, 30x5, 40x3
db bench: 22kg x4
french press: 40kg x10PB, x9, x8
yay! yet more improvement in my chins. the first set in particular felt really strong. bad new is it was the chins that were bothering my biceps tendon the other week . I'll just grin and bear it, it's not too bad and the tendons should strengthen up soon enough. hopefully....
MP great, though I was a bit surprised at the last set...... 
pullups fine.
boooohooooooooooo!!!! I just cannot bench to save myself, due to my crappy shoulder hurting. I'm dumping all chest exercises for the time being, except maybe pressups, if they don't hurt. couldn't bring myself to try them tonight 
I suppose I'm lucky that I can still OHP with no problems [touch wood], as I'd be utterly fVcked if I couldn't and would have to become a long distance runner
FP great, prob because, as last week, my tris were nice and fresh due to my pitiful benching.
didn't feel the need for any curls, as if my bis are getting hit hard enough by chinning to hurt the tendon, they're not going to benefit from a few measly curls
quite enjoyed having a full upper body workout for a change, benching aside.
not next week, but the week after ....
I WILL DEADLIFT 180KG!!!or try anyway.....
no, I WILL
maybe
< Message edited by daKensta -- Apr. 23 2006 1:41:28 >
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 3 PLATES A SIDE, GRRR! - Apr. 26 2006 0:36:21
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daKensta
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tues 25th april
deadlift: 100x3, 120x2, 140x1, 160x1, 170x1PB , 180x0.9
to quote the great JWB:
b@stards!
I was supposed to do 160 tonight, 170 tomorrow and go for 180 on thurs or fri, depending, but 160 went up so nicely I had to go for 170 etc.
got 180 well past knees, back upright, shoulders back, but just couldn't quite get my legs to straighten . stood there looking like I'd done something in me kecks for a good 10 secs and then gave up.
hey ho, I'll give it another go on friday....
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 3 PLATES A SIDE, GRRR! - Apr. 27 2006 0:43:32
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daKensta
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wed 26th april
strict military press, STRICT: 50x5, 60x3, 65x2PB, 70x1PB
70 went up soooo slowly, thought it was stuck at head height, but just kept pushing and it went up eventually. the whole rep must have taken about 10 seconds. did I mention how very strict the rep was? STRICT!
you know how if you say a word too many times it becomes stupid.......?
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 4 PLATES A SIDE, GRRR! - Apr. 29 2006 0:12:31
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daKensta
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From: Edinburgh
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fri 28th april
deadlift: 90x3, 130x2, 160x1, 180x1
hoo rah! shorter warmup left me with just enough juice to get 180 up this time reasonably easily, except right at the top where a leedle hitching was involved. but I still say good lift
next stop 200
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 4 PLATES A SIDE, GRRR! - May 2 2006 9:17:12
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daKensta
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b0llocks!
I twisted my foot climbing on the rocks at St Abbs on sunday
I was there for my yearly pilgrimage to make offerings to the patron saint of sixpacks.
seeing as I can hardly walk I don't fancy trying to walk out of the squat rack with a heavy barbell on my shoulders. too much risk of falling over and hurting type stuff.
back and bis tonight methinks.....
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 4 PLATES A SIDE, GRRR! - May 5 2006 0:27:59
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daKensta
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thurs 4th may
military press: 60kg x4, x5, x5, 50kg x6
dips: BW 3x5
flies: 15kg x5
french press: 40kg 3x6
pressups: 2x15
mil press slightly disappointing, but I don't suppose I should expect a PB every week...
yay! I can do dips, and they don't hurt.
boo! I stil can't do flies.
nevertheless, with dips and pressups, I just might be able to bring my lagging chest back up to speed at last....
FP down a good bit, but dips hit the tris harder than I expected, so that's ok.
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - 4 PLATES A SIDE, GRRR! - May 9 2006 0:57:25
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daKensta
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From: Edinburgh
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hmm, the last 2 weeks were decidedly poncy, 3 new PBs notwithstanding
once more into the breech my friends etc....
mon 8th may
squat: 50x5, 70x3, 90x2, 100kg 5x5
GMs: 50x5, 60x5PB, 70x5PB, 80x5PB, 90x3PB
1 leg calf raise: BW+12kg to failure, BW x20
bleh! I forgot how hard 5x5 can be, maybe I wont manage 130x5x5 in 4 weeks time after all..
I seem to have suddenly worked out how to do GMs properly , feeling them in the hams rather than the lower back, except at 90 when my back started rounding a bit. will go for 70x5x5 next week.
calves........[yawn]
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 10 2006 0:47:09
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daKensta
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From: Edinburgh
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tues 9th may
mil. press: 60kg 3x5, 50kg x8
lateral raises: 10kg 3x8
front raise/rear flies: 6kg 3x8
ahh, the luxury of a shoulders only session
MP good, will up to 62.5 NW.
best lateral raises to date, good and strict.
took it easy on the front raises, as today's the first time I've been able to do them painlessly for a good few weeks.
rear flies something new, felt ok, will keep these going.
oh yeah, yesterday was the first day of my mini-cut/get fit project.
will be supplementing, ALCAR, green tea and Sesathin™ along with the ususal proteins EFAs etc, and trying to up my CV fitness with various CV type things.
wish me luck
today's stats: weight 14stone dead, waist 37" dead estimated BF ~18%
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 12 2006 1:28:29
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daKensta
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From: Edinburgh
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aaaarg!
I shaved my beard off today, and what was revealed beneath was a........
FAT FACE!!
I'm never bulking again.
Never!!
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 13 2006 1:48:07
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daKensta
Posts: 3638
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From: Edinburgh
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fri 12th may
CG chins: x5, x5, x5, x4, x3
chest dips: x10, x8, x6, x4
supine rows: 2x10
pressups: x20, x12
WG pullups: 2x10 assisted
french press: 40kg x10, x7
no improvement on the chins, but chins are the sort of exercise you have to do every week to improve on...
yay dips! I'm loving these just now, great to shove some decent weight around after neglecting my chest for so long
dropped a few sets from the rest of the workout, as I was taking too long.
maybe I'll do the last few sets tomorrow night, just before I go out, to look nice for the laydeez
second set of pressups was strange, every was going nice and easy up to about 10 reps and then suddenly my shoulder went funny, in a non funny way it was as if there was a little muscle working away that suddenly got tired and gave up. maybe one of these mythical "rotary sleeves", or whatever they're called, that I hear so much about....
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 17 2006 1:01:13
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daKensta
Posts: 3638
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From: Edinburgh
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tues 17th may
squat: 50x5, 70x3, 90x2, 110kg 5x5
1 leg calf raise: BW+12kg to failure, BWx20
GMs: 70kg 3x5
squat fine, calves fine, GMs fine
thought I'd take it easy on the GMs as my hams were too sore to deadlift last week, hopefully they'll be ok this week....
ttfn
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 17 2006 2:18:29
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daKensta
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From: Edinburgh
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nearly forgot, this week's weigh in is 13st 11lb, down 3lb
waist, no appreciable change.
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - May 19 2006 1:36:34
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daKensta
Posts: 3638
Joined: Apr. 6 2004
From: Edinburgh
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thurs 19th may
mil press: 60kg x5, x5, x5, 50kg x8
hmm, exactly the same as last week, ho hum. forgot I was supposed to up it to 62.5 this week...
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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