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2005L JOURNAL

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2005L
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2014/10/24 14:54:32 (permalink)

2005L JOURNAL

Touched briefly in intro post, but for first time ever starting a journal.
 
Reason being I want to set some targets which mainly include condition and well being.
 
The days of hitting big gym numbers are going to be put behind me, mainly down to injuries but also down to the fact im getting on a bit. Funny thing that after 20 0dd years training I had never attempted any 1rep max, or 2,3,4,5 for that matter.
 
So, due to shoulder injury which has troubled me for a few year now , I cant press for chest nor shoulders, so adapt my training for now.
 
I do each body part once per week , usually over the first four days , Mon-Thurs , which gives me plenty rest before starting over again. The odd day off will be used for cardio depending where weights at.
 
My aim is to maintain a bodyweight of around 17stone at hopefully 10/12% BF , due to restricted training ,I would be happy with that. Presently 17 stone in morning and 5lbs heavier approx. at bedtime.
 
Diet has become really important to me , so gonna log this too. I have always been off-season, so to speak for most of my training years and sat around 18/18half stone. Be good to see abs at last, although a trim stomach would be fine.
 
So I use scales and mirror as an indication of how im doing, don't count macros or weigh food , just make sure I get enough protein in and tweek from there.
 
I will add more info as I go obviously, so thanks for reading.
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    2005L
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    Re: 2005L JOURNAL 2014/10/24 16:55:04 (permalink)
    LEGS
     
    LEG EXTENTIONS X 6 X 10REP
    Use these a lot as a starter to warm up both the knees and quads. I do single leg at a time, contracting at the top for a couple of seconds and keeping the negative slow.
    Do the 6 sets straight off only allowing the time it takes to do one leg as rest for the other.
     
    HORIZONTAL LEG PRESS X 6 X 10REP
    Not my usual gym today so closest thing they had to hacks. Stack loaded and reversed press if you know what I mean.
    Think theres 200kg on this but it aint hard, so in order to provide stimulus I held at bottom for 2/3 seconds before pressing out.
    Around 30 secs between sets.
     
    SEATED LEG CURL X 6 X 10REP
    Again minimum rest , 30 secs , between sets , held at top of movement to allow good stretch.
     
    SMITH SQUATS x 6 x 10REP
    I usually leave compounds to last in most body parts ie pre-exhausting the muscle.
    All done slow and strict with pause at the bottom. 120kg on the bar which was enough to keep slow and strict squeezing the muscle. Felt a good connection though and concentrated pushing through the feet and legs.
     
    Some ab work to finish , quick workout.
     
     
     
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    James
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    Re: 2005L JOURNAL 2014/10/24 17:29:14 (permalink)
    Welcome - look forward to browsing your journal
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    2005L
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    Re: 2005L JOURNAL 2014/10/24 18:48:45 (permalink)
    Thanks james,
     
    nice to be here!
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    2005L
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    Re: 2005L JOURNAL 2014/10/24 18:48:45 (permalink)
    Thanks james,
     
    nice to be here!
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    Re: 2005L JOURNAL 2014/10/27 12:50:09 (permalink)
    Back in gym Monday morning , weekend off though forced to celebrate mates birthday on Sat night.
     
    Few drinks but refrained from the late night fast food, and had fish and veg, when I got home at 12.30am.
     
    CHEST
    PEC DECK FLYES 6 x 12REP
    Warming up and working up to the stack. First few sets very slow and stretchy and doing my rotator cuff band exercises as training partner does his set.
     
    CABLE FLYES 2 x TRIPLE DROP SETS
    Inclined on a low pulley , holding 2sec at bottom and same at top.
     
    DECLINE BARBELL PRESS
    Had fingers crossed that this would be ok on the shoulder, but right away felt the impingement on first negative, did 3 then pain too much and had to stop.
     
    Put me on a downer to be fair as I feel flexability in shoulder much improved but pain is not going away at all. Had x ray last week but know this will be a waste of time and will show very little due to the problem being with tendon and rotator muscles.
     
    Left Chest there and continued with band work until partner finished his chest.
     
    BICEPS
     
    CABLE CURLS 6 X 10REP
    Used a little v bar which allows hands to remain in a natural position and took any load away from front delts. Nice and strict stopping on thighs and squeezing back to top.
    Worked up to full stack last two sets.
     
    CONCENTRATION CURLS 3 X 10 CONTINUOUS
    Using 16kg and keeping it slow, only resting whilst other arm works.
     
    HIGH CABLE CURLS 3 X 10REP
    Setting the cables at shoulder height and curling to ears , again slow and under tension throughout.
     
    CABLE CRUNCHES 30/50/50
    Finished with a little ab work.
     
    Not a great variety in workout and no compound movements possible. What used to be my favourite day is now my worse due to the injury.
    Just gotta keep it going for now , hoping it gets better. It definitely feels like a tear that's not healing though hope im wrong.
     
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    Re: 2005L JOURNAL 2014/10/28 21:27:07 (permalink)
    Today was Back/Tri,s Calves
     
    BACK
     
    SMITH BENT OVER ROWS x 6 sets x 10reps
    Bar plus 40 , 60 , 60 , 60 , 100 , 80KG
     
    First four sets a little lighter but focus on squeezing at top of movement and holding in tight for 2/3 secs.
    Went a little heavier last two to stretch lats out at bottom , slow negative faster positive.
     
    BENCH PULLOVERS X 3 X 10 reps
     
    Crossed over bench , using slow control throughout with 46kg , great lat stretch on this one insuring I keep load on back and not pulling over head too far.
     
    SMITH ONE ARM ROWS x 3 x 10 reps
     
    Improvised a little due to heavier dumbells being used. Stood one side of bar with one hand in middle. Felt good contraction on this , first time I have tried it!.
     
    LAT PULLDOWNS X 3 X 10 reps
     
    Did underhanded , not conventional machine as the handles kinda pull from away towards your torso. Good machine wasn't concerned with weight just enough on it to feel the movement without momentum. Nice little seatbelt on this to hold body weight down. [ not unlike Yates machine from Temple ]
     
    TRICEPS
     
    ONE HANDED EXTENSIONS X 4 X 12reps
     
    Used to get blood in there, did this underhand and slow with couple seconds squeeze at the bottom. No rest just kept swapping arms until done. Only a few plates to keep good control.
     
    OVERHEAD CABLE EXTENSIONS X 3 X 10reps
     
    Like this one as get good hit. Resist the weight all the way through negative range and pause before moving the positive keeping elbows high.
     
    FRENCH PRESSES X 3 X 10 reps
     
    Done single hand at a time to finish.
     
    CALVES
     
    WALKING X 4 X 20 METRES
     
    Grabbed the 50 kg bells and tip toed for 20 metres.
     
    LEG PRESS MACHINE X 4 X 8 , 8 , 6 , 6reps
     
    Execute this movement by placing feet just on the plate and stretching as far as possible [ toes facing face ] for around 5secs before extending as high as possible again holding for 5secs.
    Not a lot of reps but decent weight on........its tough!
     
     
     
     
    post edited by 2005L - 2014/11/01 22:05:54
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    Re: 2005L JOURNAL 2014/10/29 13:33:12 (permalink)
    WEDNESDAY
     
    LEGS
     
    SEATED CURLS 6 X 12 REPS
    Started with hams , did all above sets with 20 secs rest between but keeping reps slow. Didn't clock weight on stack , around 75% of stack, felt good working weight.
     
    LEG EXTENSIONS 6 X 12 REPS
    Same as above , holding each rep at top of movement. Legs burning already.
    80 , 80 , 80 , 80 , 60 , 60kg.
     
    HORIZONTAL HACK PRESS 6 x 12 reps
    Tucked knees and feet together, trying to improve outer quad sweep. Same principle with 20 secs rest between sets although think the last few sets I was deliberately slowing my counting down.
    All done strict and slow both up and down under continuous tension
    200kg all sets.
     
    BARBELL SQUATS 4 X 12 REPS
    Tired going into these and sacked the 20 secs rule on this one. Used the SMITHS as shoulder flexability doesn't allow me to grip an oly bar at a position where I can rack it without losing a finger.
    After some dislocations just about managed to get both hands on the Smith Bar and got the sets done.
    Bar + 120kg , 120kg , 140kg , 140kg.
     
    SHOULDERS
     
    LATERAL RAISES 6 x 25 , 18 , 16 , 15 , 12 , 10 [ approx. as I remember ]
    Grabbed two 8kg bells and did them seated, due to the monster weight I would count to 10 between sets before next one.
    Keeping tension on delts by not dropping to sides on negative and going to failure.
     
    CABLE EXTENSIONS 3 x 12REPS
    Set the cable crossover machine at shoulder height and using an extended arm , pulled across and back to hit rear delts.
     
    SEATED MACHINE PRESS 3 X 20REPS
    Used very light as wasn't sure how shoulder would fare. Though not under a load it felt a lot better than pressing for chest , so maybe an indication to where the shoulder muscle/tendon is affected.
    It was really light however so I kept full tension and repped in slow motion , felt better than nothing I think and keeps the shoulder moving.
     
    Few sets of seated ab crunches and done for day!
     
     
     
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    Re: 2005L JOURNAL 2014/10/31 12:31:41 (permalink)
    THURS 30/10
    Pretty easy day for me here , as did shoulders , or what I could , in with legs yesterday.
     
    So
    TRAPS / CALVES / ABS
     
    STANDING BARBELL SHRUGS 4 x 10reps
    100 / 100 / 110 / 120 kg
     
    TBAR ONE HANDED SHRUGS 4 x 10reps
    70 / 70 / 70 / 70kg
    This done similar to Meadows though only slight bend hitting traps.
     
    LEG PRESS CALF RAISES 4 x 10reps
    100 / 140 / 140 / 100kg
    Much better connection through first and last set.
     
    SEATED CALF RAISE 4 x FAILURE
    100kg x 4
    This done with knees under the Smiths and toes on block, padding on knees. Great contraction getting really high and low on all reps.
     
    CABLE CRUNCHES 4 x 30reps
    Concentrating on breathing and keeping action slow.
     
    Weight averaging out around 112kg at moment. Had a slight groan at first but remembered I have just been able to do legs again lately, due to tear. I lost a bit of size on quads during the period so hopefully their growing again hence the body weight.
    Mirror has me looking leaner than ever been before so happy...ish.
     
     
    post edited by 2005L - 2014/10/31 18:35:32
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    2005L
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    Re: 2005L JOURNAL 2014/10/31 18:48:55 (permalink)
    Extra session for some CV today.
     
    STATIONARY BIKE 30mins at level8
     
    New territory for me , usually only stay on 10 minutes. Happy with effort even though people come up and want to chat while your trying to bust your ass on the bike. Due to this I hit a lull for around 10 minutes hence the reason for doing 30.
     
    CABLE SIDE BENDS 10mins continuous swapping.
     
    Trying to hit the fat on lower back , a minute an arm before changing.
     
    MACHINE CRUNCHES 3 sets
     
    Few lighter high rep sets to finish.
     
     
     
     
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    Re: 2005L JOURNAL 2014/10/31 19:10:13 (permalink)
    Just caught up with this mate.

    Fish and veg after a night out! Strong hustle!!

    Training is looking good here to. What's the shoulder injury if you don't mind me asking??

    My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
    I'm on this Twitter lark - see you there.
     
    Eat Big - Lift Big - Live Big.
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    Re: 2005L JOURNAL 2014/11/01 00:18:53 (permalink)
    Hey man , thanks for popping by,
     
    Shoulder issue been going on for over two years mate , not got a complete diagnosis yet.
     
    Had an [ normal ] xray which showed calcifications . Then physio both NHS and private.
     
    Paid £250 eventually for a cortisone into bursa , which helped for a month or so.
     
    Right now its worse than ever and to a point where pressing is unbearable unless ridiculously light.
     
    I would say my front delts are dominant [ not for long at this rate ], which causes impingement.
     
    Hoping to get further scan soon for an athrogram which should show things a little clearer, but hoping to avoid surgery if possible as " been there last year " !!
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    Re: 2005L JOURNAL 2014/11/01 15:44:12 (permalink)
    Chance to log a little about my diet.
     
    Really could never be arsed to count calories or write down / weigh food etc. Its not that I don't take it serious , just that as a non - competitive bodybuilder I would rather just cut out or add in when I felt I needed to, going by mirror and body weight.
     
    So what I do is aim for 800g protein a day from quality cuts when possible , along with two 70g shakes. [ some time water some milk depending on carb intake and timings.
     
    Carbs for me are usually timed around pre and post training , then very little throughout rest of day and night, unless again , I feel I need some. Training is normally around 9am so only Carbs that go in after post workout meal comes from fruit and veg. High Carb day for me will be around 400g and low around 150g but don't count fruit or veg.
     
    Fats come mainly from my main protein sources , fish oils and nut butter.
     
    I try not to have cheat meals as such , but enjoy my tea which usually includes a little snack on occasions , so will have either nakd bar or rice cake n honey.
     
    Don't drink fizzy drinks and never have, but do need to be more consistant with water, some days have plenty other days none apart from my 5 or 6 cups of tea per day [ which at least is some I suppose ].
     
    Alcohol is little too , more of a social event drinker , so lucky if its 6 x a year.
     
    So find this quite easy to do from memory, doesn't always go as clockwork as everyone knows , but I don't beat myself up if I miss a meal.
     
     
    post edited by 2005L - 2014/11/01 15:45:40
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    Re: 2005L JOURNAL 2014/11/02 20:22:24 (permalink)
    Day off training yesterday and today, so a bit of a random write up for something to do.
     
    Eating been good and stocked up at the fishmongers today with 15 salmon fillets @ around £35 , I class every fillet at 100gs buy im sure there at least 135g!! still bloody expensive, oh why do we do it!
     
    EDITED ABOVE
    So just packed fillets to freezer and caught the weight on the price tag. 3.375kg , so divided by 15 works out at 225g per fillet........ so learned three things 1. Seriously over portion size in Tesco. 2. Over estimating protein intake on salmon days
    3. Maybe start weighing some foods lol!
     
    Steak Flank was better at £8 per kilo, so I grabbed a couple of kilo of that too. Good and quick on weight watchers low carb wraps!
     
    10 Tubs of Cottage Cheese with a couple of big tins of Pineapples , when I cant eat the cheese hardcore!
     
    3 Packs of 800g Turkey Mince at £3.50 each , this is a bargain in my eyes , 800g is a days protein at a few quid.
     
    I do search for 5% steak mince but find hard to get from deli,s. I know it can be picked from isles , which I tend to do, but why not at the deli stall.
     
    I remember asking not so long ago , " whats your fat % in the mince" , and she says " umm I not sure " , " it is really lean though , about 15% I think.
     
    Didn't say anything though im sure it should have that information printed quite clearly if people are shelling out for better quality , or supposedly.
     
    Anyway starting to sound like an old woman rather than an old man , feck knows why im going through my shopping with you all anyway ! lol.
     
    So im thinking of joining up with " The Gym Group " as the 24/7 is really appealing to me at this stage. Price great at £10.99 per month and 5 mins away!
     
    Get the feeling my shoulder aint gonna fix , so all the machines could be beneficial too. The only downside I see so far [ not opened yet ] is the 30kg dumbbell max, though this would not be a problem in the near future.
     
    If someone asked me to join one of these last year I would have laughed in there face but now things being different , think they could be beneficial if I cant hit heavy weights anyway.
     
    Anyone got any input on these gyms?
     
    Also as a newbie , I cant seem to upload an avi , seems to suggest to resize jpeg, though did this through paint and still no joy. If anyone can help.....................please!!!!!
     
     
     
     
     
     
    post edited by 2005L - 2014/11/03 11:05:27
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    2005L
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    Re: 2005L JOURNAL 2014/11/03 11:44:43 (permalink)
    Monday
     
    CHEST/BICEPS
     
    Shoulder giving me pain most of the night so awoke and swallowed two strong painkillers on an empty stomach. Felt zoned out afterwards but pain subsided for the time.
     
    CABLE CROSSOVERS 4 X 12 - 15
     
    After a little warm up went as heavy as possible on these, due to no pressing being possible. So set at above shoulder height squeezing down and across front of core , hug the tree style. A couple of plates from bottom for four sets.
     
    PEC DECK FLYES 4 X 12
     
    Working up to full stack for last two sets , a little longer time between sets than normal.
     
    CABLE FLYES 4 X 12
     
    Struggling for a variation due to not been able to press, but feel these pretty good. Good contraction when held over chest and long pause when outstretched.
     
    Trying to place an emphasis on every rep during chest as very limited , getting the mind more involved though the weights are not heavy.
     
    BICEPS
     
    CABLE CURLS 4 X 12
     
    Standing at cable station , one handed placing elbow on hand grip and curling across body. Like to keep this very slow and imagine my arms flexing an inch at a time. Went as heavy as I could without compromising form.
     
    STANDING DUMBBELL CURLS 4 X 12
     
    Tried at first to do hammers , which I couldn't , soon as the bell moved outwards, shoulder comes into play.
    So, did alternate curls , 18kg left hand and 6kg right hand.
    Would curl one rep with left and then four with right.
     
    CABLE OVERHEAD CURLS  3 X 12
     
    Finished off with these , extending hands to side of body from shoulder height and curling to top of head.
     
    Pain in shoulder returning near end of workout , but felt a decent pump. Got to just keep trying to maintain for now and not lose to much tissue.
     
     
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    Re: 2005L JOURNAL 2014/11/04 19:57:52 (permalink)
    Bad Day....training cancelled.
     
    Didn't get any sleep last night for two reasons.
     
    Shoulder really painful gnawing away like toothache and tightening up. Purposely tried to push a little heavier on yesterday,s Chest session which has probably caused the shoulder pain.
     
    Travelled to see physio first thing this morning only to be told when arriving that he had phoned in sick , so wasted journey, re -scheduled for Thursday.
     
    Other thing keeping me up was a dickie stomach , all night and today been bad and off my food. The little I tried made me feel worse so gonna fast but try and get a couple of shakes in .
    Probably caused by MT2 which though I use very little, always get a stomach upset. This time however is the worse yet, so gonna knock this stuff on the head.
     
    Had to cancel work today and tomorrow , hopefully recover enough to train tomorrow.
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    Re: 2005L JOURNAL 2014/11/05 23:31:07 (permalink)
     
    Still feeling a bit rough from stomach upset and lack of food yesterday, though managed to get some carbs in pre-gym this morning. Diet not recovered after training and later so just got enough in to get by, but kept it clean.
     
    LEGS
     
    SINGLE LEG EXTENSIONS 2 X W/U 4 X 12
     
    Alternating without any rest for 4 sets , held for two at the top and bottom every rep.
     
    LYING HAM CURLS 4 x 12
     
    Same pause as above , 20 secs between sets.
     
    STIFF LEGS ON SMITHS 4 X 12
     
    Again emphasis on big stretch at bottom and holding for around 4 secs before returning to start. Slow and deliberate with these.
     
    Top three exercises done with good intensity and to be fair didn't even notice the weight though this was unimportant. Once you get the feel the weight gets adjusted so its neither to heavy or light.
     
    SEATED LEG PRESS 4 X 12
     
    Its not my normal gym and this machine feels a little strange. It is a 45% press but by far the best or smoothest.
    Would max out with 550kg for 10 on usual one [ but then again that's how I got my quad tear lol ], but don't see me getting near it with this one.
     
    12 x 320 12 x 360 12 x 400 12 x 400kg.
     
    FRONT SQUATS 3 X 12
     
    Legs bit fried after first set so only did 3sets.
     
    12 X 70 12 X 80 12 X 80kg
     
    CALVES
     
    SEATED PRESS 4 X 12 X 200kg
     
    Left it there , prob should have done some more calves , but pretty depleted fuel wise and was glad to get out.
     
     
     
     
     
     
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    2005L
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    Re: 2005L JOURNAL 2014/11/08 20:55:48 (permalink)
    THURS 6TH NOV
     
    BACK
     
    T-BAR ROWS [ oly bar stuck in a corner style ]
     
    2X w-u 50kg
    4X 100 , 100 , 100 , 125kg. x 10
    Do these without a v-handle wrapped around. Just use a golfers grip and plenty chalk.
     
    SEATED PULLDOWNS [ underhand grip , yates style machine ]
     
    Done with pause top and bottom and no momentum.
    4X 10 no markings on stack plate , so two from bottom lol.
     
    DUMBBELL PULLOVERS
    3X 46kg x 10
     
    SMITH SHRUGS
    3X 10 X 120kg
     
    Back finished , all done with straight sets nothing fancy and intensity quite low. Wanted to go a little heavier today , since its one of the few body parts  that doesn't affect shoulder problem.
     
    Seen a NHS physio today also , would rather have not , but no choice , as was spending too much money privately for treatment and not really getting anywhere.
     
    I know the shoulder is not healing and it is going to take further tests before a diagnosis, so have to just follow the NHS protocol for now , hoping that they will eventually agree with me and send for a MRI or like.
    So , even little stupid tasks like shaving or dropping the handle of a door is proving difficult , get a constant dull pain and pins and needles which usually points at lack of blood flow.
    Got to keep it moving though and hope it gets easier.
     
    My intentions was to train Saturday, so left it there training wise, jumped on a cardio bike for 15mins.
     
     
     
     
     
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    Re: 2005L JOURNAL 2014/11/08 21:29:30 (permalink)
    Saturday 8thNov
     
    SHOULDERS
     
    LATERAL/FRONT RAISES [ superset ] x 20/20 x 3
     
    Shoulder was really tight so decided to try some extra volume and try and get some blood in there. 1st Set done with the ladies coloured 6kg dumbbells , 20 side laterals and 20 front hammer style immediately after.
    Raised the bar to 8kg d/b for set 2 and 3.
     
    SEATED PRESS [6REPS x 3]
     
    Did this at a light weight to purposely try to contract shoulder blades so paused just before plates touched for 10 seconds and did the same at top of movement without locking out.
    So in theory, the 6reps should have took me just over 2 minutes.
     
    PEC DECK IMPROVISED [ 3SETS as many ]
     
    This pec machine doesn't double for rear delts so had to improvise by sitting face in and shifting the resistance by using my elbows. Actually felt the movement really good though the range is very restricted. Utilised by holding the squeeze for as long as I could.
     
    TRICEPS
     
    CABLE EXTENSIONS [ 12 x 5 sets ] x approx. half stack ish!
     
    Did this with rope , double handed and slightly bent over. Doing these I like to take my arm stance past the 90 d/g to start around neck. Find it provides a better stretch on tri,s and always get decent doms doing so.
    Did 5 sets as only planned to do 2 exercises for tri,s. Done with 20 secs between sets, burning!!
     
    SKULLS [ 12 X 3 sets ] EZ BAR 40kg
     
    Did on an incline bench with 20 sec rule again. This went well until I realised I could not lower the bar under control to my thighs after set was done. [ shoulder comes into play ].
    So more or less had to drop the bar on my legs between sets , so expecting some bruising tmoz.
     
    Done for today.
     
     
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    Re: 2005L JOURNAL 2014/11/10 14:07:51 (permalink)
    MON 10/11 nov
     
    Just a little talk out loud to keep on the right path.
     
    Weight is pretty constant at moment without trying too hard or counting macros, so sitting around 17.2stone first thing. Would like to have BF a little lower and maintain this body weight, but don't know if this will be possible due to lack of compound movements for chest/shoulders.
     
    Feel im losing a bit of size in these areas but expected it to be honest, just got to keep doing what I can here and concentrate on keeping other body parts up.
     
    BF at present at a guess, I,d say around 15% bearing in mind im going from last calliper test which said same.
    I tend to hold fat mid section , lower back and lower chest but nowhere else to be fair, so looking to improve here over next few months
     
    As this is supposed to be a progress journal and im injured, this will be my goal for now.
     
    As an old school trainer I was used to always chasing size , along the lines of well if the pro,s are training at 19 stone , then that's where im going. The deluded idea that I was in decent shape left me eventually!
     
    Nevertheless, I still feel a bit self conscious at 17stone , in my case you look like you have stopped training to your friends untrained eyes. You get the comments like " why you stopped training " and " im bigger than you now " comments.
    Thing is that friends and folk who don't understand the gym game, just expect you to grow and grow and as long as your bursting out your clothes, regardless of condition.
     
    So, for the first time I think, I look better with my clothes off , and turn less heads with them on.
    That,s ok , im dealing with it better now as the time comes where health plays a bigger part than size or weight gain. But........creeping below 17stone lol, if im honest, I still have some issues with this!!.
     
    But hey, getting my head around it as fat needs to come off, so lets see.
     
    I really should get some pics up, but having trouble loading. I also take a **** pic as I suggest that the camera does lie. I hope to get someone else to take some as it may be my phone/camera that's not doing me any justice haha.
     
    Plan to drop carbs and count them properly for a week so will log this soon.
    #20
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